Category: My Story Page 10 of 13

Happy Blogiversary To RNK! Top 10 Posts of the Year & Exciting Updates for 2015

I can’t believe it! It’s been exactly one year since I started this blog. 140 posts later, that means…

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When I clicked “Publish” for the first time on January 14, 2014, I had no expectations of how Rachel’s Nourishing Kitchen would develop or grow. Here’s how it began:

I’ve started this blog to share what I’ve learned.  I love sharing how eating (and cooking!) wholesome, nourishing, real food can be affordable, fun, and doable. We can look and feel better and be healthier by making some simple changes.

I take a holistic approach and consider how everything we do is connected, so most of the posts on here will be about food – new recipes we’ve tried, staples in our pantry, kitchen gadgets we love, books and movies that are inspiring us, and helpful tips, tricks and knowledge we’ve learned along the way.

Other posts will be about life beyond food, about lessons I’ve been privileged to learn that have shaped the way I see the world and experience life. I will be honest and vulnerable. 

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I jumped in without much of a plan and very little knowledge about how to do this blogging thing. (It took me two hours to figure out how to get the little Pinterest icon to show up on the side bar!)

I knew that I liked to write and had a desire and passion to share what I’ve learned along my health and food journey.

I’ve personally experienced the benefits of upgrading my diet (adding in the good stuff!) to nourish my body and transform my life.

I’ve remained open to listening to my body and what it is trying to tell me about how to help it be well and optimize my health. I don’t just want to “get through” my days – I want to thrive through them.

And from what I’ve learned and lived, I can say with confidence that what we eat affects us, our health, our energy, our mood, and our ability to fight off disease and illness.

One of my goals has been to be a consistent, positive voice about eating wholesome food – to be someone who provides hope that it is possible and inspiration to keep going.

I appreciate the kind words and comments so many of you have given me over the past year – from taking the time to leave feedback about a recipe or post or simply sharing one with your friends or family.

My friend Lindsay sharing a fun, smiling picture on Facebook along with this kind comment! "Yummy Caribbean Island breeze smoothie for breakfast. Thank you Rachel Druckenmiller for the recipe! We loved it! I highly recommend."

My friend Lindsay sharing a fun, smiling picture on Facebook along with this kind comment! “Yummy Caribbean Island breeze smoothie for breakfast. Thank you Rachel Druckenmiller for the recipe! We loved it! I highly recommend.”

Tahini, hemp seeds, nutritional yeast, and Medjool dates might not have been at the top of your grocery list at the beginning of this year, but chances are you’ve at least attempted to find one of them or have even used one in a recipe.

We build confidence as we give ourselves permission to try new things, including food. Maybe we won’t like it…but what if we do?

And this is coming from a formerly picky eater – someone who would have never tried something like kale, collard greens, or curry powder.

As we look back on the past year, here are the top 10 blog posts based on the number of views from you, my readers. I’ve also included a brief poll below, so you can give me YOUR feedback about what you’d like to see more of in 2015.

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  1. How I Lost 20+ Pounds, Got Back to My High School Weight & Kept It Off 
  2. Eat Your GBOMBS (Anti-Cancer Eating Tips!)
  3. Top 10 Places for a Healthy Lunch in Baltimore & Beyond!
  4. Chocolate Peanut Butter Bliss Balls
  5. My Energizing Morning Detox Drink (AKA Fire Cider)
  6. MYO Chipotle Style Bean Burrito Bowl in 7 Minutes or Less!
  7. How to Stock a Healthy Pantry: My Top 10 Everyday Essentials
  8. Comfort Food Classic Makeover…Creamy Caulifredo Sauce
  9. Taste the Rainbow Super Food Kale Salad
  10. 6 Keys to An Amazing Marriage: How We Nourish Ours

As year #2 of blogging begins, I wanted to take a moment to thank you for your support, encouragement, and kindness and to give you some exciting updates for 2015!

  • The blog is getting a facelift! I’m working with a web designer to help me “brand” Rachel’s Nourishing Kitchen! From designing a logo and picking my colors to creating a more user friendly interface (like including Print Recipe buttons!), we will be working together to completely revamp the look and feel of the blog, so it really reflects me and my mission. You’ll see the new and improved look in March, but the blog will still be up and updated with new posts in the meantime.
  • I’m serving as a guest speaker at a Women’s Retreat in Gettysburg in February 2015 and will be speaking about Eating for Energy, Beauty & Optimal Health. I can’t wait!
  • I will be hosting/teaching more cooking classes and cooking parties covering a variety of themes – all featuring deliciously dairy-free and gluten-free foods that everyone will love! Sign-ups will be available directly on the blog. Let me know if you’re interested in doing a cooking class with your friends!
  • I will continue sharing gluten-free, dairy-free real food recipes and give you tips and tricks for upgrading your diet so you can nourish your body.
  • I will be doing giveaways and contests of some of my favorite foods, so you can learn more about them and try them yourself. I’ll promote ONLY what I use personally, so don’t worry about this turning into an ad.

I’d love your feedback on what you’d like to see more of in 2015! I already have ideas up my sleeve but please take a second or two to fill out the little survey below. Thank you again for your support! 🙂

Thank you again! Here’s to a healthy and happy new year! 🙂

Why I Don’t Make New Year’s Resolutions {And What I Do Instead}

I don’t make New Year’s Resolutions.

For someone whose job is centered around inspiring and guiding other people to be well and improve or change their lives and health, that might seem odd.

After reading this, I guarantee you’ll think about New Year’s Resolutions differently than you ever have before.

Two years ago, my husband and I were walking around Hamden, an eclectic neighborhood in the heart of Baltimore, on New Year’s Eve. We ventured into a bookstore/cafĂ©, and I stumbled upon a book that would forever change the way I thought about the concept of resolutions.

It was called The Desire Map.

As I flipped through the first few pages, I came upon the author Danielle’s story of turning away from the checklist style many of our New Year’s Resolutions tend to take.

Instead of focusing on what she wanted to DO that year, she asked herself a different question.

How do I want to feel?

Inspired by that question, my husband Bill and I reflected on our own responses at our annual New Year’s brunch after first recapping all of the fun memories and moments from 2014 in our gratitude jar, a tradition we started two years ago.

Our gratitude jar. We collect memories in it throughout the year and write them out in a journal at the end of the year.

Our gratitude jar. We collect memories in it throughout the year and write them out in a journal at the end of the year.

After brainstorming words that capture how I want to feel, I narrowed them down to the top five words that energize me the most and came up with my “core desired feelings.”

It’s different than making a fleeting resolution because it gets at “WHY,” what’s really driving my desire to make changes in my life.

Here are my 5 core desired feelings:

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When we get clear on how we want to feel and why, we can be more intentional about deciding what we can do to generate those feelings.

So, that’s what I did.

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“Sending out light; shining or glowing brightly”

Luster, light, brightness, brilliance, flow, joy, elation, delight

I did a visualization exercise a month or so ago and imagined my “ideal day” – what it felt like, what it looked like, how I would spend it. In that exercise, I pictured lots of physical openness and light in the spaces around me.

Not only do I want to bring light into my physical space (by expanding and opening up our kitchen – I can’t wait!), but I also want to be someone who has a glow and sense of joy about me.

We all know people like that. They literally light up a room, have a physical glow about them, and just seem to bring light and life wherever they go. I want to be that kind of person. I want to radiate in that way.

To be radiant is to be unapologetically bright, bold, and intentional. When something is radiant, it overflows with light that can’t help but spread. This year, I’m going to “go for it,” put myself out there, and be me.

How do I generate feelings of radiance?

By spending time with other people who are on fire about what they do and are passionate about making the world a better place. Continuing to take a positive, building approach to health vs. instilling fear in people about their health choices. Sharing my story and health journey and how I’ve overcome and learned from my challenges. Regularly expressing gratitude and appreciation for the people and things in my life. Nourishing my body with foods that heal me and help my skin glow.

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“The quality of being certain or definite”

Clearness, lucidity, sharpness, crispness, definition, precision, purity

I’ve taken on a lot over the past year. In addition to having a full-time job, I started a health coaching and consulting business on the side, began writing this blog, regularly blogged for two other companies, and completed two certification programs, one of which lasted almost four months.

I’ve learned a lot this year, but at times, I’ve felt distracted, unfocused, and frenzied.

I’ve fallen into the comparison trap of paying more attention to what other people are doing to find success rather than laser focusing on my unique gifts and skills and on what I can offer. Someone else is farther along than me or has more clients or has created some super cool product or program I “should have” created.

Comparing ourselves is incredibly draining.

For the first time in almost six years, I’m taking a break from certifications and school. I’m going to look back on ALL the incredible things I’ve learned.

Instead of trying to be all things to all people, I’m going to get clear on what makes me come alive, what intensely interests me, what best uses my gifts, skills and knowledge.

How do I generate feelings of clarity?

Spending time with mentors who know me, believe in me and respect me and who will ask me tough questions about how I can best put my passion, skills, and knowledge to use. “Unplugging” and stepping away (sometimes physically getting away) to refocus and give my mind a break. Taking stock of my strengths and focusing my time and attention on improving those rather than comparing myself to other people. Getting better at what I’m best at. Because my faith is important to me, praying and asking for direction and discernment and then being still enough to hear the response. Doing less of the things that drain me, rob me of my energy, and aren’t the best uses of my time or skills.

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“Proceeding smoothly, continuously, effortlessly”

Free-flowing, effortless, easy, natural, smooth, free, unconfined

As I’ve struggled to arrive at a sense of clarity, I’ve felt the opposite of “flowing.” I’ve felt confined, stuck, pushing through just to get through.

It hasn’t felt smooth. It hasn’t seemed effortless. It hasn’t been easy.

“Flow” is also a concept in positive psychology. We might better know it as “being in the zone.”

When we’re “in the zone,” we’re fully immersed in what we’re doing. We feel and perform our best. We’re laser-focused, fully present, aware and involved, oblivious to time, creative and confident.

Flow feels effortless.

How can I generate feelings of flowing?

I experience “flow” when I’m giving a nutrition presentation to a group, teaching a cooking class, talking and teaching about food and health, cooking, spending time with others who are passionate about their work and purpose and whose missions align with mine, writing, singing, taking morning walks and doing yoga.

Instead of feeling stuck or clogged – physically, emotionally, and mentally – I want to feel like what I’m doing is effortless, free-flowing, and unconfined. Also don’t solely think this is the only way people can work through their flow troubles, I’ve known authors that have previously had deals that still look to try and confirm future contracts for their upcoming book as they’re still writing it, with the likes of literary agents or going straight to a publishing house. Some people can still feel like they are free and unconfined within different boundaries. Ultimately it’s how you know yourself to be able to continue reaching your next milestone.

(Want to learn more about flow? Check out this TED Talk from the man who came up with the concept).

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“Forming a relationship or feeling an affinity”

Linked, banded together, coupled, joined, united, related

As someone who has historically been content doing things on my own and being independent, I’ve learned that seeking connection with others is one of the ways I can be my best self.

When I feel connected, I feel close, safe, wanted, supported, understood. We were meant to be connected, to be in community with others.

How do I generate feelings of connection?

Really listening to Bill and giving him my undivided attention when we’re talking. Being fully present when we’re together. Going on trips together to new places. Checking out new restaurants or trying new recipes at home. Making alone time and date nights a priority. Taking Sunday evening walks and catching up about the week. Making our weekly small group a priority, as we “do life together” with our friends from church, opening up about our vulnerabilities and sharing our joys. Surrounding ourselves with other couples who love each other well and build each other and us up.

Spending time with people who “get me” and know me – people who don’t judge me but who see all of the light and potential in me and do what they can to support it and help it grow. Serving others by volunteering in the community. Networking with people who are passionate, supportive, and encouraging. Being open to learning something from everyone I meet. My final core feeling triggered an emotional response in me that I wasn’t expecting.

When I arrived at my final feeling – WORTHY – I stumbled across this definition:

“Good enough”

And that’s where I stopped, and the tears started welling up.

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THIS has been my wound and my struggle throughout my life, since I was a kid.

Feeling worth it. Feeling good enough.

I have an insatiable thirst for knowledge and information and would be a perpetual student if I could. But it goes deeper than that. The drive to consume more knowledge is fueled in part by my feeling of inadequacy and the sense that I’m not enough – that I don’t know enough, am not capable enough, am not skilled enough, am not good enough.

“If only I learned this thing, THEN I’d be ready. Then, people would respect me. Then people would take me seriously. Then people would want to work with me and pay me what I believe my time and effort is worth.”

It’s exhausting to feel like I’m constantly trying to prove myself.

How do I generate feelings of worthiness?

Talking to people who believe in me, respect me, know me and my heart, and want the best for me…and then embracing what they tell me. My friend Erin is particularly amazing at doing this for me. We all need a friend like that.

Writing it down or literally speaking it out loud to myself – YOU ARE ENOUGH. YOU ARE WORTHY of fill in the blank (love, sacrifice, success, forgiveness, praise, money, your deepest desires).

But most importantly, by reminding myself of the TRUTH – even if I never “accomplish” anything else in my life, I have value and worth because I am.

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If I want to have a sense of clarity, be radiant, experience flow, and feel connected, I have to first believe that I’m worthy, that I’m good enough.

So there you have it. Those are my core desired feelings, my intentions for the new year.

How about you? Are you done with New Year’s Resolutions? Tired of feeling discouraged by February about all the things you didn’t quite accomplish despite the best of plans?

Check out this guide to walk you through the process of mapping out YOUR core desired feelings. You might be surprised by what comes up for you!

What are three to five words that capture how YOU want to feel in the coming year? Feel free to share your words in the comment section below!

The Secret Ornament: A 36-Year Christmas Tradition Lives On

I’ve always considered myself a sentimental and nostalgic person. 

Christmas is an especially memorable time for me. My parents have made a big deal out of it since I was a kid.

Christmas mornings as a kid were so special. I was ready to go in my first kitchen at a young age!

Christmas mornings as a kid were so special. I was ready to go in my first kitchen at a young age!

When I was little, my dad convinced my brother and me that my grandfather was a “personal friend” of Santa Claus.

We had no reason to doubt him.

We also had LOTS of Christmas traditions.

Each year, we would drive out to the “country” to cut down our Christmas tree.

Then, we’d come home and decorate it with dozens of ornaments – none of which matched – and strings of colorful lights.

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I spent the days leading up to Christmas baking cookies with my mom and packaging them in baggies to give to friends and neighbors.

My special job was to type up the little sheets of paper that would go into each bag to identify all of the treats.

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My mom baking her sugar cookies…and my dad’s “ornament” – a replica of her famous Christmas cookie plate.

On Christmas Eve, we would go to church together and then have dinner at Burger King afterwards, mainly because that was one of the only places open on Christmas Eve.

Christmas Eve has another special memory for me. It’s something I look forward to every year.

Since 1979, my dad has made an ornament for my mom each year for Christmas and given it to her on Christmas Eve.

The ornament was always “top secret.”

My dad would spend hours in his workshop in our basement. From the time he started, the basement was off-limits.

“Dad, what are you making this year?” we would ask.

“You’ll see,” he would say.

We were never given so much as a hint. It was always a mystery.

Finally, on Christmas Eve, the time to unveil the ornament would come.

We waited with anticipation in the kitchen as my dad emerged from the basement, his creation in hand to share with my mom.

He gave my mom her first ornament in 1979. It was a manger.

Ornaments of the 80s (and the first one from 1979!)

Ornaments of the 80s (and the first one from 1979!)

But he didn’t have any straw.

So, on Christmas Eve, he went for a drive, and on the side of the road was a bale of hay. Mission accomplished.

When he was making what I think is the most incredible ornament – a replica of my parents’ house in 1981 – he didn’t have any gray clay to make the front steps.

Off he went to a hobby store.

All of the clay was gone…except for one opened package of gray clay.

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My dad calls these finds “Christmas miracles.”

He usually uses scraps, so the ornaments only cost him a couple of dollars to make.

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Ornaments of the 90s

Each ornament has some significance related to that year.

1984 – A mama and baby reindeer to commemorate my first Christmas.

1991 – A wreath with two hearts to mark the year my parents renewed their vows after a temporary separation.

1994 – A replica of our (then green) mantlepiece to include my one-year-old sister Jane’s stocking (all of our stockings were handmade by my grandmother!).

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The past decade has been full of memories, too.

Each year, I’m reminded of them as I look at the ornaments.

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2003 – My parents realized their dream of buying a home in The Adirondacks in Upstate New York. The ornament is a mini version of a larger sign that hangs at the house in NY.

2007 – A dolphin symbolizes the year our family went on a trip to the Bahamas and swam with the dolphins.

2013 – Our Godson, nephew, and my parents’ first grandson, Braxton, was born. The ornaments come full circle since my dad’s first cradle creation in 1979.

Tomorrow, we’ll witness the unveiling of this year’s “secret ornament.” I’m eager to see what my dad has created. As usual, I have no clue what to expect.

He always stumps us.

This year I decided to give my dad a special ornament. He has always called me “Peanut” since I was a baby, and I found a symbol that captures that nickname.

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Bill and I have started our own Christmas traditions, one of which is giving each other an ornament each year that symbolizes something memorable about that year.

Now, I look forward to seeing my husband’s creativity come through as he thoughtfully picks out an ornament for me. I love that we’ve preserved the concept of one of the most special Christmas traditions in my life and made it our own.

Last year and this year, I’ve even taken a stab at making my own ornament for Bill, inspired by my dad and the incredible tradition he started 36 years ago.

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Traditions like this have a special way of nourishing us.

Each time we celebrate them, we’re reminded of something enduring, something that connects us to each other, something that makes our hearts happy and our souls smile.

What are your favorite Christmas or other holiday traditions?

My Husband Faces His Fears…And Celebrates with This No-Bake Peanut Butter Cup Pie {Vegan, Gluten-Free}

Sometimes we experience moments in our lives that are so profound, so impactful that we can’t help but be affected by them.

I experienced one of those moments today.

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My husband, Bill, faced some of his biggest fears today as he humbly yet commandingly held the attention of a room full of people, sharing his story of growth through community over the past 6 years.

When our pastor and friend, Ryan, called Bill 3 weeks ago to ask if he would share his story at church, he stepped up to the challenge, despite his fears and reservations.

Like many people, Bill has had a lifelong fear of public speaking. And like most men, he wasn’t exactly jumping at the opportunity to share his thoughts and feelings with a room of over 100 people. When Bill was first asked, he panicked and decided he needed some proper training, so he spent the following twenty minutes googling public speaking courses. He found some good ones, but they were all UK based (Here’s some great public speaking courses to attend in London if these are of interest to you!). However, I managed to calm him down and he came round to the idea of no training and just practicing with me instead.

Being emotionally vulnerable isn’t something our culture encourages men to do, and those who do put their fragile egos at risk.

Bill opened up by highlighting the irony of how he can easily speak in front of a room of elementary school students in his job as a phys ed teacher, where conversations typically consist of debates over who did what, who likes whom or who has to go to the bathroom.

Speaking in front of a group of peers is an entirely different ballgame.

He shared how he used to be terrified of speaking in public. He would intentionally sit on the outskirts of a room full of people in our small group, sometimes dozing off as a result of the heat in the room, hoping to go unnoticed and not be asked to contribute to the discussion.

He talked about how he grew in his understanding of what it really means to be a man in a guys’ group he was a part of through our church as he studied the book The Way of the Wild Heart.

He got choked up as he shared how he felt years of emotional burdens lifted as he and the guys in that group shared their stories and struggles with each other.

He opened up about the impact of a retreat we went on last September on our ability to communicate more effectively and lovingly as a couple.

In Rhinebeck, New York for the Getting the Love You Want couples retreat

In Rhinebeck, New York for the Getting the Love You Want couples retreat

Sometimes what we are so afraid to share with other people is the very thing that will connect us to them, the very thing they are so frightened to unveil themselves.

Sometimes it just takes one person with the courage to be vulnerable.

I’m so proud of my husband for being that person.

I’m proud of the man Bill has become and the leader he is in our relationship, in his job, and in our church.

I’m proud of the example he sets for what it means to be a humble, teachable, gracious, forgiving, kind, caring and loving man.

I’m proud to be his wife.

Sometimes I wonder how I got so lucky.

I wanted to celebrate him and what this milestone means, so we grabbed brunch at one of our favorite places – Atwater’s – and I gave him a card letting him know how proud of him I am.

When we got home, I served him this pie. Bill and I both love the combo of peanut butter and chocolate, so we had eyed up this recipe before. I thought today would be the perfect day to make it for him.

If you like peanut butter and chocolate, you need to know about this pie. Talk about an indulgence! It’s chocolately, peanut buttery (trust me, it’s a word), and decadent.

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Tempted to try it? Click here for the recipe**! I used cacao powder (not cocoa powder) because it has more health benefits! Click here to learn more about why CACAO is better than COCOA.

**I added 1/2 teaspoon of vanilla extract to the filling. For the crust I ground up 1.5 cups of whole almonds in my food processor until it was a fine consistency because I didn’t have any almond meal. Then, I just added the other crust ingredients to the food processor to combine them before pressing it into the bottom of the pie plate.

Rainbow Super Food Kale Salad {Paleo}

Today’s post is inspired by Skittles.

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Whenever I hear the phrase, “Taste the Rainbow,” I always think of Skittles.

They were one of my favorite candies as a kid, especially the purple and red ones!

Not so fun when you reach a wet hand into a bag of Skittles after an hour of swimming at the pool in the summer though… 🙂

Okay, so this post isn’t exactly about Skittles, but this recipe and the chewy bite size candies do have one thing in common…

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They are both very colorful…and look like a rainbow!

I taught a group of a dozen coworkers how to make this kale salad last week and they LOVED it!

In fact, there wasn’t any left for me by the end of the demo – which is a good sign! Here’s what one of my coworkers said about the salad:

“I have a new appreciation for kale. I never eat it but the salad today was so good. I also want to start making my own dressings and that was fabulous.”

See what I mean?? You have to try this salad!

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So, what inspired this recipe?

I’m currently going through a certification program to become a Culinary Nutrition Expert, and one of our assignments has been to focus on a particular health condition and come up with recipes and meal plans that would help someone with that issue.

I chose inflammation.

If you’ve ever had any kind of “itis” (dermatitis, laryngitis, bronchitis, colitis, rhinitis, gastritis, arthritis, thyroiditis, etc.), you’ve dealt with inflammation.

Our body is really smart, and it’s naturally designed to protect us from harm.

At its most basic level, inflammation is the body’s response to an attack from a “foreign invader,” such as an injury, infection, bacteria, or virus. It’s designed to help us fight the bad guys, so we can stay healthy.

We want our body to respond with inflammation temporarily when we do something like sprain our ankle or scrape our knee. Inflammation brings a rush of blood, nutrients and fighter white blood cells to the area to start the repair and healing process.

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For many of us though, inflammation is driven in part by the food we eat (and don’t eat). Most of the Standard American Diet (abbreviated SAD) is full of pro-inflammatory processed, refined foods loaded with chemicals most of us can’t pronounce and would be more likely to find in a lab than a farmer’s market.

If we can reduce inflammation, we set ourselves up to be much better at preventing or delaying disease and even getting to a healthy weight. Dr. Mark Hyman has written extensively about inflammation and how to reduce it. Click here to learn more from him.

The key dietary recommendation to heal or “cool” inflammation is to consume an unrefined, whole food (ideally organic), high fiber, plant-rich diet, which naturally stabilizes our blood sugar (and energy levels!) – another key to keeping inflammation at bay.

When I was creating this recipe, I focused on making it an anti-inflammatory powerhouse, something that your body would love for you to eat…and that would taste amazing.

Crunchy, creamy, sweet, and the slightest bit salty, this salad has all of the flavors and textures we crave and love.

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I’m about to get a little nerdy here, but just go with it 🙂

The healing foods in this recipe contain anti-inflammatory compounds like antioxidants, polyphenols, and flavonoids that not only help us reduce inflammation but also boost our immune system, slow the aging process, sustain our energy, and regulate our weight.

Here are just a few reasons why you’ll want to upgrade your diet and add in this super nourishing salad that’s loaded with immune, beauty and energy-boosting ingredients!

  • Avocado, hemp seeds, tahini, pumpkin seeds, and extra virgin olive oil are excellent sources of anti-inflammatory fats that are not only good for our body but also for our brain (our brain is 60% fat!).
  • The sulfur-containing compounds in garlic are also anti-inflammatory and immune-boosting.
  • Leafy green vegetables like dino kale contain flavanoids and antioxidants that reduce inflammation in the body.
  • Isothiocyanates (eye-so-thio-CYA-nates), sulfur-containing phytochemicals found in red cabbage, regulate the body’s inflammatory response.
  • Turmeric contains over two dozen anti-inflammatory compounds, the most powerful of which is the antioxidant curcumin, which gives it its bright yellow color.

Ok, now that you’re super stoked about eating anti-inflammatory foods, here’s the recipe! Bring it to your next potluck or holiday party – it’ll be a hit!

taste the rainbow salad

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Taste the Rainbow Kale Salad

This is my #1 favorite salad of all time and is always a hit at parties and potlucks. Packed with anti-inflammatory ingredients and full of flavor, this salad will turn any kale hater into a fan in no time!

Creamy Lemon Tahini Dressing

  • 3 tablespoons tahini
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon maple syrup (or raw honey)
  • 1 tablespoon tamari ((gluten-free soy sauce))
  • 1/2 teaspoon turmeric
  • 1 pinch crushed red pepper flakes
  • 2 garlic cloves (peeled and minced)
  • 1/4 cup olive oil (extra virgin)

Salad

  • 1 bunch kale (dino kale is best)
  • 1 cup purple cabbage (shredded)
  • 1 cup carrots (shredded)
  • 1/2 cup raw pumpkin seeds
  • 1 avocado (diced)
  • 1/4 cup hemp seeds (shelled)
  • 1/4 cup goji berries or dried cranberries
  1. Whisk all dressing ingredients together in a bowl OR place them in a blender for 30 seconds until smooth. Taste and make adjustments to dressing, if necessary. Add a few tablespoons of filtered water to thin it out if needed. I like mine thick.

  2. In a large bowl, place kale greens and add dressing. Massage dressing into kale leaves for about 2 minutes (until volume reduces by about 1/3). Add purple cabbage and toss to coat. Let sit for 15-30 minutes, so the dressing can continue breaking down the kale and cabbage.

  3. When ready to serve, add in shredded carrots, pumpkin seeds, avocado, hemp seeds, and goji berries (if using). Toss to combine.

This salad will stay good for about two days in the refrigerator. The heartiness of the kale greens prevents it from wilting like other salads would.

Double this recipe if you’re bringing it to a party!

You can add in any vegetables you like. Try this salad with some diced bell peppers, chopped broccoli, cooked sweet potato cubes or other vegetables. To make more of a complete meal, add in your favorite animal or plant-based proteins (chicken, salmon, lentils, beans, tempeh). Chickpeas or white cannellini beans would pair well with this salad.

Elevate Your Tailgate: Kickin’ Buffalo Dip!

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Buffalo sauce.

For whatever reason, it’s one of those flavors/foods that I’ve never liked. Just like I’ve historically avoided/been grossed out by cole slaw, creamy broccoli cheese soup, and  guacamole, I’ve always stayed away from anything coated with the vibrant orange sauce.

My earliest memories of buffalo sauce are around having cooking lessons with my elderly neighbor, Miss Muriel. When I was in grade school, she would invite me to her house and teach me to make things like pasta, paper thin sugar cookies, and cheesecake…100% from scratch.

While our creations were cooking or baking, she ordered lunch from Dominos, complete with pizza and buffalo wings. I never liked the taste of buffalo wings, but I didn’t want to be rude (I was a quiet kid), so I just ate a few anyway.

Fast forward about 20 years, and here I am trying to figure out ways to “UPgrade” common foods that most of us eat a lot.

I’ve asked some friends and co-workers, “What’s ONE food that you love that you’d like to have a healthier recipe for how to make?”

The most common answer?

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“Buffalo chicken dip.”

It’s been one of my husband’s favorite party dips as well. Loaded with cream cheese and either Ranch dressing or Bleu cheese, shredded chicken, and hot sauce, it’s not something that works with those of us who get sick from eating or drinking dairy.

So, off I went in search of some ideas and inspirations for how to UPgrade this dip recipe. I came across a post from one of my favorite bloggers, Angela Liddon over at oh she glows.

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Buffalo hummus.

I know, I know. It’s not the SAME, BUT this is my first attempt at making a buffalo dip, so we’re starting where I’m most familiar.

I brought this hummus to work, and my co-workers loved it! They are so great to serve as my taste testers for many of these recipes. I know I can trust them and that they will be honest with me if they don’t like something. Input from my co-worker and friend Michela was one of the reasons I made some tweaks to my original Protein-Packed Pumpkin Spice Dip recipe.

By the way, I’m still committed to finding a dairy-free version of buffalo chicken dip that is tailgate worthy, too. And when I do, I will share it with you 🙂

In the meantime, you should try this recipe. The “kick” comes from the optional addition of cayenne pepper. You can whip it up in less than 10 minutes, too!

buffalo hummus

Ingredients

Yield: 2 cups

  • 1 can (15-ounces) or 1 1/2 cups cooked chickpeas, drained and rinsed
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon fine grain sea salt
  • 2 cloves garlic
  • 2 tablespoons tahini
  • 1 tablespoon hot sauce (You can use Frank’s Hot Sauce. I used Gator Ron’s Angel Wing Sauce from MOMs Organic Market. It’s made in nearby Bethesda!)
  • 1 tablespoon fresh lemon juice
  • 1/2 cup jarred roasted red pepper
  • 2 tablespoons extra virgin olive oil, liquid from beans can, OR water
  • Cayenne pepper, to taste, for serving

Click here for the full recipe from oh.she.glows!

Happy {Healthy} Halloween: 19 Spooktacular, Kid-Friendly Snacks!

Growing up in a neighborhood filled with dozens of kids, I have great memories of dressing up and trick-or-treating when I was younger.

You knew Halloween was approaching when you stepped outside, and breathed in the crisp, cool, smoky-smelling autumn air.

I remember rushing away from the dinner table with my brother, so we had as much time as possible to trick-or-treat…and so we wouldn’t miss the people who gave out FULL SIZED candy bars (EVERY kid – and parent – remembered where those people lived).

Halloween

Once we got to middle school, we outgrew our plastic jack-o-lanterns and their black handles that were known to snap off without warning.

We used pillow cases. We meant business.

My favorite candy was anything with peanut butter (Reeses Pieces, PB M&Ms, PB cups) or caramel (Snickers, Twix, Rolos). I hated anything with coconut. I remember coming home after a long night of candy collecting, dumping out my bag and strategically sorting through, categorizing, and counting up every candy type.

Yes, even as a child I was very particular. 🙂

As an adult, I like to focus on “adding in” or UPgrading what we eat to include food that fuels and nourishes our body in a way that is fun and delicious.

Check out the “spooktacular” ideas below for healthy Halloween recipes and treats to bring to your event or party this year. All of them are kid-friendly, dairy-free and gluten-free, too!

Eat Clean Halloween: 19 Spooktacular Recipes

Spooky Fruit Spiders from Kitchen Fun with My Three Sons

Spooky Spider Snack from Kitchen Fun with My 3 Sons

Pumpkin Patch Dippers & Hummus from Family Fun Magazine

Carrot Patch Hummus

Stuffed Roaches from Nouveau Raw

Stuffed Cockroaches

Orange & Black Fruit Kabobs from Sparkpeople

Black and Orange Fruit Skewers

Raw Witch’s Fingers from Fork & Beans

Witch's Fingers

Melon Brain from Instructables

melon brain

Goblin Grins from Just a Pinch

Goblin Grins

Protein-Packed Pumpkin Spice Dip from Rachel’s Nourishing Kitchen

Protein Packed Pumpkin Spice Dip

Candy Corn Veggie Platter from Parents

Candy Corn Veggie Platter

Apple Sun Butter Teeth Bites from Fork & Beans

Use any nut butter you like, including almond butter, cashew butter, or peanut butter if it doesn’t bother you

Apple Sun Butter Teeth Bites

Candy Corn Fruit Pops from Kitchen Fun with My Three Sons

candy corn

Caramel Apple Dip from Nourishing Meals

caramel

Homemade Rolos from oh she glows

homemade rolos

Boo-nana Ghosts & Clementine Pumpkins from One Little Project

Clementine Pumpkins and Boo Nanas

Paleo Pumpkin Spice Muffins from Rachel’s Nourishing Kitchen

Paleo Pumpkin Spice Muffins

Sweet Potato Jack-O-Lanterns from Tablespoon

Sweet Potato Jack O Lanterns

(Use coconut palm sugar or maple syrup instead of white sugar. I would also use coconut oil instead of olive oil)

Orange Jack-O-Lantern Fruit Bowls (source unknown)

Fruit Jack O Lantern

Halloween Graveyard Salad from Fork & Beans

Halloween Graveyard Salad

Veggie Skeleton from Feeding Frenzy

Halloween Veggie Skeleton

Serve this veggie skeleton with a delicious, spicy tahini dip that is dairy-free!

What are YOUR favorite spooky treats? Feel free to share them below!

Creamy Broccoli Cheeze Soup {Vegan, Gluten-free, Paleo}

broccoli soup

I know it’s a lot of people’s “favorite things” at Panera (especially this time of year as the weather cools)…

But I’ve never been a fan of broccoli cheddar soup. 

I’m not sure if it’s the concept or the texture or the fact that I’ve always thought broccoli should stay whole and recognizable and not pulverized in a soup with cheese and cream.

Since I cut out milk and cheese over two years ago, I’ve been on the hunt for recipes that deliver on the rich and creamy factor we think can only come from dairy products, and I wanted to challenge myself to try something new.

(I’ll be writing a whole post about why I cut out dairy products, but the short version is they were triggering a lifetime of congestion, ear/sinus/respiratory infections, postnasal drip, allergies, adult acne, and indigestion. If you have any of those symptoms regularly, try cutting out dairy products for 2-3 weeks and notice how much better you feel! I never would’ve believed it if I hadn’t experienced it myself. It’s amazing how our bodies can heal when we remove foods that harm us and upgrade to foods that heal us. More on that later!)

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Back to the broccoli soup. 

Because I’m always encouraging people to “try new foods” and give foods they’ve previously sworn off a second chance, I thought I should practice what I preach.

So, I tried a recipe for a “healthified” broccoli cheeze soup.

The skeptic in Bill (and me) was not too confident about how this soup would turn out, so I totally get any reservations you might have about making this recipe…but that’s why we tried it!

And we’re glad we did.

Bill and were BOTH thrilled with how it turned out – rich, creamy and flavorful.

I had to stop myself from drinking it straight out of the mason jars, and we enjoyed it as part of our lunch for several days.

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Here are the UPGRADES in this recipe compared to standard broccoli cheddar soup:

  • Unsweetened almond milk (homemade, too!) instead of half and half (dairy-free)
  • Nooch instead of cheddar cheese
  • No flour (gluten-free!)
  • Way less salt

Not only that, but any excuse to eat more broccoli is a good one – broccoli is known as the DNA whisperer!

broccoli soup

Ingredients
  • 2 tablespoons coconut oil, melted* (I used coconut oil, which is a better oil to use for high heat. If you’re paleo but not vegan, you could use grass-fed butter or ghee instead.)
  • 1 medium red onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon dijon mustard
  • 2½ cups unsweetened almond milk (If store bought, avoid the ingredient “carrageenan”)
  • 2½ cups vegetable broth
  • 5 cups broccoli florets
  • 1 cup nutritional yeast (Wegmans, Whole Foods, MOMs, Amazon, and any natural food stores sell it!)
  • 1 tablespoon lemon juice
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Don’t be deterred by the ingredient list or let that be an excuse to not try recipes. I used to do that all the time but found that having key pantry staples on hand made it SUPER easy to make recipes like this.

Most of the time half of the ingredients are things you have in your pantry anyway (i.e., herbs, spices, lemons, onions, and garlic).

Click here for the full recipe details from Running On Real Food!

I Met The Food Babe: 6 Lessons I Learned About Living On Purpose

When a once in a lifetime opportunity comes along, we don’t want to miss it.

Last week was one of those moments for me.

I had the privilege, honor and joy of meeting Vani Hari AKA the Food Babe and spending one-on-one time with her.

I met her earlier in the day in the press room at the Natural Products Expo East in Baltimore – an event showcasing the up and coming trends and products in the natural products industry. I had wanted to go for years, but it’s expensive, and prior to this year, I didn’t have the credentials needed to get in to the event.

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As a blogger, I found out that I’m considered “press” and got to attend for free! 🙂

I was like a kid on Christmas, brimming with excitement about what I would learn and thrilled that I would be spending the day with other like-minded people who share my passion. (Stay tuned for a post on my favorite food finds at the expo!)

About a week before the event, I saw a post on the Food Babe’s Facebook page about an exclusive fundraising dinner for GMO-labeling that would be held in Baltimore the Thursday of the expo.

Had I read that right?

I couldn’t believe that one of THE leaders, mover shakers and change agents in the health and food industry was going to be in my hometown of Baltimore…and that I might have the chance to meet her!

Millions of people have rallied behind Vani in what is known as the Food Babe Army to support the charge she is leading to get the junk out of our food supply and demand that the food industry be transparent about and remove the harmful chemicals they’ve put in our food.

Subway, Kraft, Chick-fil-a and most recently, Starbucks, have felt the restlessness and discontent of the Food Babe’s followers and the collective power they have to spark change.

Despite my initial reservations about the cost of the dinner and the fact that I wouldn’t know anyone, I had a feeling it would be worth it, so I bought my ticket to what would ultimately be a sold out event.

It was a perfect late summer night, as all of the attendees gathered on the rooftop level of The Inn at the Black Olive restaurant with a delicious, local, organic spread laid out before us.

We listened intently as several of the speakers shared updates about what is happening in the movement to demand labeling of genetically modified organisms (GMOs) in our food supply.

As dinner was winding down, I finished my conversation with my neighbor and looked to the other side of the room where Vani was chatting with a few other people.

I met the Food Babe!

I met the Food Babe!

Hoping I might have the chance to talk with her one-on-one, I lingered a bit. She signaled to me that she wanted to talk with me as she mouthed, “Are you leaving?” from across the room. I turned to the side, assuming she must have been talking to someone other than me.

I realized she wasn’t.

“Who, me?? Nope, not going anywhere!”

I was beyond thrilled that she was going to make time for me.

For the next 20 minutes or so, Vani sat with me, giving me her undivided attention, as she graciously listened to me recount some of my health journey and share my passion for why I do what I do and how I pursue my calling to help others transform their lives through food.

I asked her if she had any words of wisdom to share with me, any lessons she had learned along the way.

I tried to take in what she shared and store it in my memory for later, as I wasn’t writing anything down while we talked. I’ve captured the gist of our conversation below.

6 Lessons I Learned from The Food Babe

tell you no rnk

Vani experiences this first hand just about everyday.

Whether it’s Starbucks telling her they don’t want to meet with her or a grocery store kicking her out, she doesn’t let rejection or dismissals like that dismay her.

They just fuel her fire even more and give her yet another reason to keep fighting for what she and many others know is right.

No matter what you’re going through or what fight you’re fighting, be encouraged that you are doing it for a reason. Don’t let anybody tell you no if you’re fighting for what’s right.

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and

getreal - rnk

One of the things Vani told me was that she held herself back more than anyone else.

Prior to going into blogging and activism full-time, she was working at a bank but was repeatedly encouraged by family and friends to drop the corporate gig and pursue her passion for food and health as a career.

She had been reading the book The Fire Starter Sessions by Danielle LaPorte at the time and developing clarity around her purpose and what she really wanted to do with her life.

Vani said the book asks questions that help you “get real” with yourself about what you’re meant to do, which is exactly what she was trying to do two years ago in the midst of a career transition.

After going through the questions in the book, she said she felt SO clear about what she was supposed to do with her life. She just hadn’t taken that next step to make it happen.

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The tipping point came on New Year’s Eve two years ago when she and her husband were at the top of Machu Picchu in Peru. Her phone (which hadn’t been working for days) suddenly came on, and in her email inbox was a notice from her job indicating that her current contract was about to expire.

She had to let them know whether she wanted to renew it.

With encouragement and affirmation from her husband, Vani made the decision in that moment not to renew her contract and to go after her passion as an activist and consumer advocate full-time.

If there’s something that makes your soul come alive and fuels your passion, go after it! You have been given that desire and that fire for a reason.

Following Vani’s recommendation, I ordered the book and am already loving what I’m reading! You can find it on Amazon if you want to order it for yourself to help you develop clarity about what you’re meant to do.

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Vani got a little choked up when we got to this part.

In her corporate job, she said all she was doing was making more money for the bank. That wasn’t cutting it – not for someone as purpose-driven and intentional as she is.

She wanted to do something that would impact people’s lives and make the world a better place.

“How do we want to be remembered when we’re gone?” she asked.

“I do this because I want to help people. I want to make a difference.”

Whatever you do with your life – whether you’re raising the next generation as a stay-at-home parent, nurturing and training kids as a teacher, guiding and coaching people through challenging areas of life, like finance or health, or simply serving people with kindness and humility – commit to making the world a better place just by being in it.

Haters - rnk

I took some creative liberty with the exact wording on this one, but here’s the gist of what Vani said in a speech earlier that night:

“The more progress we make, the more haters come out.”

All the more reason to keep fighting.

Vani shared with me that one of the challenges she runs into is that people question her credibility and qualifications to do what she does.

“I’m not a doctor or a food scientist,” she acknowledged.

But, you don’t have to be a doctor to impact people’s health and change their lives.

I face a similar feeling of inadequacy at times. “I’m not a dietitian or a nutritionist,” I tell myself. Some could use that as a reason to dismiss what I have to say about food and nutrition.

My dad? He’s an organizational consultant who is an expert at helping people and businesses get “unstuck.” He’s so good at what he does, he could have his own TV show and easily write a book. His background? Secondary Education and American History.

People come to us for guidance, advice or a listening ear because they can are inspired by our passion, know how voraciously we pursue knowledge and see our commitment to excellence.

But, most importantly, because they know we genuinely care.

So, no matter who we are or what our training is or isn’t, here’s the truth:

We know enough to help someone.

We don’t have to have a particular title or training to make a difference in the world. 

What we do need are passion, intellect, a desire to relentlessly pursue TRUTH, and persistence to “stick with it” when times get tough or we’re discouraged.

share rnk

It’s going to take all of us coming together to make change happen.

It can’t be up to one person.

Sharing information is how we spread messages about what is true, right and good. Share what you learn with your friends, family, workplace, community, etc.

The Food Babe knows that much of her reach and success are due in large part to the Food Babe Army rallying behind her on social media and in their communities, doing their part to get the message out to their circles of influence.

The more we share information intended to make the world a better place and help people, the greater our likelihood of having an impact.

If you have information or a skill or tool that can help another person, share it!

My hope is that you walk away from this post inspired and ready to stand up for whatever you believe in,  whatever fuels your fire, whatever makes you come alive.

One person can make a difference. The more we support each other, the greater the ripple effect each of us can have on the world.

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