Wrapping up the high protein blog series today with 30g+ LUNCHES and DINNERS.
DOWNLOAD THAT HERE.
In case you missed the other parts ...
30g+ protein breakfasts
High Protein Snacks
And simultaneously on social media I've been posting high protein throw together or grab n go options ...
Breakfasts
Snacks
Lunches + Dinners
Why is protein so important? It's very common for people to come up short on protein and overdo the carbs and / or fat. While all 3 macros have their purpose and their place, our food supply and food culture is not an accurate representation of our needs in terms of a balanced and optimal way of eating. Look, while 400g carbohydrates and 50g of protein in one day might TASTE a lot better and light up our dopamine receptors, that imbalance sure as heck won't be allowing people to reach their health and body goals.
Protein helps us repair damaged cells, build muscle, keep our hormones and gut healthy and working for us, boosts metabolic rate, and helps us feel satisfied between meals so we're not crashing and snacking on whatever comes into sight.
If you've liked this series and are ready for customized nutrition, fitness, and health coaching to achieve your goals, CHECK OUT MY 1:1 COACHING PROGRAM here.
If you're not yet ready for 1:1 coaching (I know ... it's a commitment!) but would like a more targeted approach than these recipe collections, GRAB MY SPRING FAT LOSS MEAL PLAN. This plan isn't just high enough in protein, but I balanced the heck out of the entire thing (all the macros from meal to meal AND day to day) to provide you with the optimal amount of carbs - to fiber - to fat - to protein ratio for most people when boosting metabolism, losing excess body fat, and building muscle is the goal. You'll actually get 2 plans -- one plant-based and one omnivore -- and they both happen to be free of gluten and dairy.
This meal plan is the closest thing to group coaching that I'm offering this month as I have some big + exciting projects underway (that I think you're gonna LOVE!) and could not add a group coaching session to this month's calendar. So if you have summer body goals, screw that! ;-) How about forever body / health goals instead? GRAB THE PLAN and enjoy what happens when your blood sugar, hunger hormones, and metabolism begin to synch up the way they so desperately want to.
Until next time ....
XO,
Tara
Sharing a coaching secret of mine today!
Sharing a secret layer to my coaching process with you today.
Why would I do that? Well, you're either a client of mine and I'm happy to share a little more insight into the inner workings of our work together... or you're not a client (yet?) and I think this one tip can help you make some great progress on your goals on your own!
CHECK OUT THIS VIDEO to find out more.
Questions? Hit 'reply' to this email and I will get back to you within a day or 2. :-)
Make it a great day,
Tara
Calorie deficits... a misnomer?
Are calorie deficits a real thing?
Well, sort of. But also not really.
LET ME EXPLAIN.
Questions? Simply shoot an email to tara@taraallenhealth.com to get right into my personal inbox!
XO,
Tara
Will your results be sticking by your side, or.....?
Believe it or not, there's a question you can ask yourself that will give you a really good idea of whether the results you're working on will end up sticking around or will be fleeting like times in the past.
<<< CHECK OUT THIS VIDEO to learn what the question is and why it's so eye-opening! >>>
Do you have an instagram account yet? I'm not exactly an early adopter with social media, but I have been loving instagram for the way in which I can share so many things for FREE with everyone. FULL, daily workouts, lots of recipes and food prep ideas, fat loss tips, muscle-building tips, motherhood shenanigans, etc. And did you know there's a 'save' feature? Lots of people use this to save certain workout posts that they know they'll want to come back to in the future. It's like having your own little folder tucked away! Do I sound like an instagram ad yet? HAHA! Just my favorite way to share stuff with you guys lately since I don't want to pop into your inbox everyday. If you come visit me, make sure you say hello!
XO,
Tara
4 steps to optimize body recomposition
Sometimes it doesn't matter what order you do things in.
Curious... do you floss first and then brush or brush first and then floss? I always floss first because I feel like I can brush away the junk then at the end. But, a dentist did tell me once that the order doesn't actually matter for general oral hygiene purposes.
But when it comes to changing your body composition, the order does matter! Nothing bad will happen if you go out of order, but you certainly won't be optimizing your results.
So what's the order? If any of your goals include fat loss / weight loss or muscle growth, CHECK OUT THIS VIDEO for the 4 steps.
Which one of these do you need the most help with? Feel free to leave a comment below and let me know. I'd be happy to create extra content around the area that the most of you need some guidance on. :-)
It's the last day of June! March felt like 4 months, April like 3, and May and June felt like a half a month combined. Just me? Regardless, a new month is always a great opportunity to reset and be intentional about some new habits. I'm here to help.
XO,
Tara
Is Walking Enough?
"Tara, I walk (hike, run, bike) all the time. Isn't that enough for my exercise?"
Well, I took an extra long shower this morning. Can I skip brushing my teeth?
It's a joke, of course, but maybe sheds a little light into how different cardio and strength training can be. Just like showers and oral hygiene, they are both beneficial and have their place. However, one does not replace the other.
CHECK OUT THIS VIDEO I recorded live last week to learn about 11 big benefits of strength training...and what the heck 'strength training' really means, anyway.
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We are all in the same storm, but inside of very different boats.
I heard someone mention this recently and it's a beautiful way to sum up what's going on. There are lots of similarities to what we're all going through -- collectively -- right now. Very similar worries and hardships. Very similar silver linings, even, But not for everyone. We are not all in the same boat. And as such, we will be weathering the storm differently. It's our responsibility to look after our own boat, and lend a helping hand to fellow boaters when we can.
It also means we need to be relentless in the amount of grace we give each other and ourselves. Some people are doing all they can to just keep their boat afloat right now. Others might have some more emotional reserve to be able to tackle projects and goals (like starting a new fitness routine or reducing body fat once and for all). But please don't think you don't measure up if you do not have the bandwidth to take on anything extra these days.
Take a few deep breaths, go to bed a half hour earlier tonight, or sneak away to your car or bathroom for 5 minutes today. Take care of your most basic needs - your mental health and emotional resilience.
And if you do feel ready to tackle your health / body goals and are unsure of where to start, email me and I'll share a bunch of FREE resources I have put together. I run a business, yes, but building robust communities full of resources available to anyone in need is a BIG part of my mission.
Hit me up.
Tara@TaraAllenHealth
XO,
Tara
Stubborn Weight Loss?
There's weight loss....and there's STUBBORN weight loss.
You know the kind, right? It's often the last 5 pounds as opposed to the first 5 pounds. It's when you feel like you've tried everything, but nothing works or lasts (even though it seems to work for everyone else!).
Bad news, good news. Bad news first? Ok.... there isn't anything different about the way your body works.
Ready for the good news? There isn't anything different about the way your body works. ;-) We all have very different energy needs, for sure. This depends on how much and how hard you exercise, how much you move between workouts, your age, your body size and composition, your dieting history, thyroid function, etc. BUT, there is one common set of rules for EVERYONE: If you take in less energy (calories) than your body requires for fuel, you will lose body fat. If you are not losing body fat, you are not in an energy deficit for YOUR body. That may mean you're not losing weight on 1500 calories a day, but your friend is losing on 2000 calories a day. Super frustrating, right? But the same principles apply. Their body simply requires more calories to function on a day-to-day basis than yours does. (If we knew for sure that the calorie tracking was accurate - which it's nearly always not. But that's a different story).
What about the people that tell you you're gaining weight because you're UNDEReating? Not true. It's nice to think about, but it's simply not true.
Now, can you get yourself up to the point where your body does burn more calories everyday so you can maintain or lose more body fat while eating more calories? YES! That's a process called reverse dieting and I'm happy to answer any questions you may have about that.
But let's stick to the science here, ok? Losing body fat requires an energy deficit so that your body is required to make up the additional calories it needs by taking it off of your stored body fat. Your stored body fat contains calories / energy... just like your food! If you want to decrease body fat, you need to use it up. That's how it 'goes away'.
I got into this even more in last week's live video. Check it out here.
Here is some more information about my online coaching program - including cost and before / after pictures.
And if you'd like to chat to see if we're the right fit to work together, schedule a call here! Looking forward to hearing about your goals so we can devise a plan for how you can CRUSH THEM. ;-)
Hope your week is off to a great start.
XO,
Tara
Rapid Weight Loss on Keto and Rapid
Rapid weight loss on a ketogenic diet (and rapid weight gain after?!?!)
You may have heard of a success story or two of a friend losing tons of weight when first beginning a ketogenic diet - something to the tune of 5, 10, or even 15 pounds in the first week or 2!
Have you also heard of anyone trying to come off of the keto diet? Likely they'd have complained to you about rapid weight gain at that point.
Check out my latest video (below) where I dive into the reasons for this rapid weight loss and weight gain...and share whether or not keto is key for fat loss.
Whether you choose to follow a specific nutrition plan or not, please know that anything that feels too restrictive...usually is! I'm here if you have any questions.
XO,
Tara
Sugar Cravings: 6 possible reasons and tips for each
Ever wonder where your SUGAR CRAVINGS come from?
Let me share the 6 most common reasons for them ... and, because that would be no fun to end it there... tips for dealing with each one.
Cool?
Check out my latest Workshop Wednesday video where I get into all the details on my instagram or facebook page. Couldn't upload the video this week...tech issues. But it's still hanging out on social if you prefer to watch and/or want more details.
1) Sugar rollercoaster. This is you if you have any blood sugar regulation issues such as PCOS, prediabetes, insulin resistance, or you just find yourself getting hangry often and not able to last too long between meals.
Tips: Reduce sugar and refined carbs (like most bread, crackers, chips, pastries, etc.). Make sure your meals are balanced with plenty of protein, healthy fat, fiber, and vegetables. This will help elongate your blood sugar curve and prevent so many spikes and crashes. Also, don't forget to incorporate regular resistance / strength training into your days. Challenging your muscles turns them into sponges to soak up sugar out of the blood (preventing the spikes) and utilize them as fuel. You are making more room for the sugar and carbs, essentially. You can use weights, resistance bands, machines, or simply your own body weight to exercise.
2) Lack of sleep. This interferes with hormones and hunger / cravings.
Tip: Prioritize both the amount AND the quality of your sleep. If you have young children at home that wake up in the middle of the night, make sure you are doing what you can...such as getting to bed earlier. More broken sleep is better than less.
3) Calories are too low. This could be your average being way too low and causing your body to scream for food by turning up your hunger and cravings...or, you're too low during the week and binging on the weekend. This is you if you think you 'hardly eat anything' but are not actually losing body fat. If you're not losing body fat, you are NOT in an energy deficit when days are averaged out.
Tip: You do not need to count calories, but you do need to know that calories count. If fat loss is a goal, you need a low-moderate energy deficit. Not enough of a deficit? You won't make progress. Too much of a deficit? You body's survival skills (including increasing your appetite and cravings) will kick in and take over.
4) Hormonal. Where are my menstruating women at? Have you ever craved sugar before that time of the month? I certainly have!
Tip: Allow yourself a smaller portion of a higher-quality treat, such as chocolate, if you'd like. Aim for no refined sugar or lower sugar options (such as very dark chocolate).
5) Habit. This is you if you want something sweet every night after dinner or every time you go to the movies, etc.
Tips: Swap the food for something else. Distract yourself. And delay your gratification by waiting at least 10 minutes between when your brain requests the treat and when you 'give in'. This will slowly start to train your brain that it won't always get what it wants, when it wants it. Sugar cravings begin to decrease over time as a result.
6) Mindset. You deserve a treat. You have been 'good'. You had a bad day. Does this language sound familiar?
Tip: It's all about perspective. Listen up. I think you DESERVE to reach your goals. I think you HAVE been good and you DO have bad days sometimes. Which is precisely why I think you owe it to yourself to go for your longer-term goals. Kind parenting isn't about giving into all of our kids' whims, right? We're looking out for their greater good. Same goes for YOU. Being kind to yourself includes certain discipline. Not severe restriction. Not obsessive thoughts. But discipline. Flip the script here.
I'd love to hear from you if you have sugar cravings....will you leave a comment below and let me know which of these 6 categories you fall under? I'm happy to help!
XO,
Tara
Chickpea Chocolate Chip Cookie Dough
Chickpea Chocolate Chip Cookie Dough
Ready for a new dessert recipe?
🎉🙌This recipe sounds weird but it is so delicious – you would never guess that it is made from chickpeas!
🍪😋 This cookie dough is safe to eat raw because it doesn’t contain eggs.
🥣🥄 You can eat this straight from the bowl with a spoon, or make cookie dough balls from it, and store in the fridge.
👩🍳🥜One of the things that’s awesome about this recipe (besides the fact it’s healthier and delicious) is that you can experiment with it to make it your own.
Try swapping out the nut butter, adding some oats or flaxseed (start with ⅛ cup (12 g) and add more until you get the desired consistency) and using honey or coconut sugar instead of maple syrup. It’s so good!
🍪Chocolate Chip-Chickpea Cookie Dough
(makes 4 servings)
Ingredients:
1 15-oz. (400 g) can of low sodium chickpeas, rinsed well and patted very dry
⅓ cup (80 g) natural almond or peanut butter (smooth, not crunchy)
¼ cup (60 ml) organic maple syrup
1 tsp vanilla extract
½ tsp salt
⅓ cup (60 g) vegan chocolate chips
Directions:
Place the first 5 ingredients in a food processor or high-speed blender and blend until well-mixed. Scrape into a bowl, and stir in the chocolate chips (option: melt the chips and stir in).
This will keep 3-4 days in the refrigerator, if it lasts that long!
Hope this finds its way into your life reeeeeally soon! ;-)
XO,
Tara
Meal timing / spacing for fat loss
Meal timing + spacing for fat loss...
With all the talk about intermittent fasting and time-restricted feeding (did you catch last week's email?), what about the timing between meals? Is that important for fat loss?
Turns out, it is. When we eat, we spike our insulin levels. Insulin is a fat-storage hormone. While that's not necessarily a bad thing, it certainly can become a problem if your insulin is spiked to high or for too long if fat loss is a goal.
Think about exercise. Most of us know that exercise is beneficial for us, but we couldn't workout 24 hours a day without expecting lots of problems. Eating is a similar idea. It's absolutely necessary to eat and nourish our bodies, but we also benefit from giving ourselves some space between meals to allow that rest and return to baseline that's so important.
Check out my latest Workshop Wednesday video for more about meal spacing.
Do you already pay attention to the spacing between your meals or is this new to you? Hit "reply" to this email and let me know!
XO,
Tara
P.S. Have you gotten your copy of Smart Cookie: Healthified Holiday Desserts e-cookbook yet? Some of you have been messaging me and tagging me in your pictures and it's making me drool! :-) The ebook contains 42 gluten-free, dairy-free, and refined sugar-free treats that are upgraded versions of our favorites this time of year. You can grab a copy right here!
Avoiding unwanted holiday weight gain...
Avoiding (unwanted) holiday weight gain...
While the same principles apply to gaining excess weight and / or body fat any time of year, the holidays do bring a unique set of circumstance for many of us.
OVEREATING. This is simply eating more than your body requires for fuel and is the case if you are at a weight or body fat percentage that YOU believe to be greater than you'd like it to be for optimal health and mobility. Emphasis on YOU here because I strongly believe YOU are the only one that gets to decide this.
Here are a few of the reasons weight gan can be accelerated this time of year:
Baggy clothes help us 'forget' about our body and hide.
Seasonal Affective Disorder and / or lower Vitamin D levels wreak havoc on our emotions and ability to choose our long-term goals over short-term satisfaction.
Heightened emotional states - both positive and negative - usually exist this time of year. Where you have big emotions, you will often find overeating.
A false promise of a clean slate coming on January 1st tends to 'allow' us to throw caution to the wind between now and then.
Greater access to comfort foods, social events, alcohol, etc.
Here are 4 tips you can start to implement to help right away...
1) Stop over-restricting. When you focus so hard on avoiding certain foods, and then have more access to them (such as this time of year), it often has an 'opening of the floodgates' sort of result. Allow the 'fun' foods to exist in your life at a frequency that you look forward to, but also that allows you to move closer to your goals.
2) Trigger Foods. Remove any food from your house that you just cannot control yourself around. Maybe it's peanut butter? Maybe it's ice cream. If you love ice cream but can't control yourself around it, remove it from the house and just go out to get a cone - or single serving - when you want it.
3) When you find yourself reaching for the food that you don't want or need, ask yourself this series of questions:
What's going on with me right now?
Will food help? (If the problem is not hunger, then food is not the solution)
If not food, then what WILL help right now? (Maybe you just need a break)
4) Delayed gratification. Allow yourself to have whatever it is you're craving....but only after 5, 10, or 20 minutes. Even if you end up eating THE SAME amount of food after that time, it's still a huge win because you are teaching your toddler brain that it won't always get what it wants, when it wants it. In turn, the intense cravings (tantrum) will slowly dissipate, reduce in duration, frequency, and intensity. Win!
I'd love to hear from you now...do you struggle with overeating? I don't know anyone who doesn't at least sometimes! I'd love to help. :-)
XO,
Tara
Period Talk - Planning your life through the lens of your menstrual cycle seasons
Period Talk!
Could you imagine predicting when you'll be most productive, social, sensitive, creative, motivated...?
If you are a menstruating woman with a regular cycle, you may be able to do just that!
Check out this week's Workshop Wednesday video below as I take you through the physical and emotional expectations of all seasons in your cycle and what your strength is for each one.
And if you have ever been confused about the menstrual cycle, then you'll definitely want to catch this video as I break it down with only as much science as you actually need to know. ;-)
This topic is close to my heart. I've studied the menstrual cycle extensively as a women's health RN, but between being on birth control for a while and having PCOS, I did not actually experience regular, ovulatory cycles until this past year or so! And, I'm in my mid-30s!
Be sure to pop into my private Facebook group for the follow-up video + discussion on fitness and nutrition tailored to our menstrual cycle seasons. Why not get an edge on our health and body goals?!
In health + happiness,
Tara
My Fall 2019 Immunity Plan
Hey guys,
Do you hear it yet?
{{Cough, cough, sneeze, sneeze, sniffle, sniffle}}
It's upon us, folks. The cold and flu season likes to pop in on us this time every year (which feels very unfair as we're still falling pray to mosquitos around here)!
A few weeks back, I did a poll on my Instagram and Facebook pages to find out if you'd want me to share the immunity plan I jotted down for myself for this season. Since there was a lot of interest, I decided to record a Workshop Wednesday video all about it.
Many of the things I'm doing are things you'd expect (Vitamin C, for example). But some are a bit more unusual because....well, because I'm a wacky biohacking type. ;-)
Do you have an immunity plan for yourself or your family? As I mentioned in the video, the most important thing to consider when creating your plan is that it's realistic and manageable. Anything that will cause you more stress will be counterproductive here. High stress = Low Immunity
Important to note: We all get sick sometimes! Catching a cold does not mean that your immunity plan isn't working. Maybe you would have gotten sick more often...or for longer...or with worse symptoms? Just like with anything in your health journey, I recommend focusing on what you can do rather than the things out of your control.
In health + happiness,
Tara
Fat loss is just ONE reason to optimize health...and not even the best one.
There are a million reasons to optimize your health…and fat loss is just one.
"But Tara, aren't you really into body love and body positivity and body neutrality…?"
YUP!
"But Tara, are you saying it's ok to want to lose excess body fat too?"
YUP!
"Ummm…is that confusing?"
Nope! I mean, typing this email in the third person in hopes that it's as entertaining to you as it is to me right now is a little confusing. But fully embracing body love / positivity / neutrality alongside believing wholeheartedly that we all have the right to choose whatever goals we want to work on for ourselves? That's not confusing to me in the least!
If you want to hear 12 minutes of my thoughts on the topic, check out this recent video.
Or, just understand that fat loss is just one of many reasons to optimize health. Fat loss is not particularly motivating either in the long-run. So, if you want to stay in the game for a while, you may want to consider chasing some additional goals. I just saved you the 12 minutes. You're welcome. :-D
If you fall in the camp of women that do have fat loss as a goal, but also would like to focus on feeling better, improving your energy, and living long enough to watch your grandkids drive your own kiddos crazy, leave me a comment. Tell me your goals. The simple act of writing them out and sharing them with someone (me!) will help you to get started.
XO,
Tara
What you should know about the current medical system
*Disclaimer: Under NO circumstances am I saying you *should not* see your doctor.
Now that that's out of the way, let's have an important discussion about the current medical model - what it's really awesome at…and what it isn't so great at.
If you believe that you have a large role in your own health and believe in root causes, holistic care, and preventative medicine, you're going to want to be a part of this conversation.
Check it out here.
The current medical model is a bit like a fixed mindset - you have this set of genes, that family history, the other disease process that will only get progressively worse…
Stop the madness!
If you're more of a growth mindset kinda person (me too!), then getting to the root causes and feeling EMPOWERED that you have a bit of control over the behaviors that improve your health is right up your alley.
Watch / listen to the video right here.
Health + Happiness,
Tara
P.S. Have you started taking your health into your own hands? Maybe you upgraded your fitness routine or optimized your nutrition. Maybe you've been eating more green things. Maybe it's sleep or mindset shifts that you're starting with. Whatever it is, CONGRATULATIONS on being proactive. You signed up for my weekly newsletters and that alone tells me that your health is a big priority. Leave a comment below and let me know where you're at so I can offer some personal advice or support. :-)
Overeating, stress eating, emotional eating, binge eating...it's more than the weight!
Why is it that you can stick to your plan - or at least reasonable portion sizes - alllllll the way until about 8 PM?
Is there a magic switch that goes off at 8 PM that tells your brain to crave all the things?
Well yeah….kinda.
If you have been overeating - eating more than your body requires for fuel - it's likely that your brain is now on autopilot. You may tell yourself tonight is the night you'll eat nothing after dinner or munch on carrot sticks and hummus only to find your hand seemingly betraying you as it reaches for the chips and ice cream.
Here's the great news: Most of the day, you're not overeating. If someone put chips in front of you at 6 AM, you're probably going to push away the bowl. Do the chips taste any different at that time of day? Nope! But you are simply not in the habit of overeating, binge eating, or emotional eating at that time.
CHECK OUT MY LATEST VIDEO where I dive into this topic even more. Listen out for the 4 questions I mention towards the end that will help you stop your next overeating episode in its track.
This stuff takes practice…and patience, but it is absolutely possible to create new habits that will help you reach your goals.
Oh, and did you know your seasonal allergies may be related to your overeating? I explain that and more in this week's video.
In good health,
Tara
P.S. If you need some help in overcoming a long habit of overeating (or stress eating, emotional eating, binge eating…), let me know. I'd love to schedule a free phone consultation to chat about your goals and how I may be able to help you.
I currently have a beta tester's special going on in which you can receive health coaching, nutrition coaching, AND fitness coaching all for under $100 a month. It's a new program version that's not open to the public yet, so I need some testers for feedback and case studies. Hence, the extra-awesome pricing. ;-) But there are only a couple of spots available and we start very soon! So email me (Tara@TaraAllenHealth.com) and let's get you on a customized, NON-restrictive plan!
Apple Brussels Sprouts Salad
You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)
Apple Brussels Sprouts
(Serves 4)
Ingredients:
1 tbsp. avocado oil or coconut oil
1 medium yellow onion, chopped
1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)
1 organic apple, peeled
2 tbsp lemon juice
Sea salt
Pepper
Directions:
1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..
2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.
3. Serve and enjoy!
In good health,
Tara
Taking responsibility so you are EMPOWERED to transform
If you are the 'problem', then you also get to be the solution.
And let me be really clear: I am not talking about beating yourself up here!
But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.
You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?
Check out my latest Workshop Wednesday video all about this!
And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.
Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-)
I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.
So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.
My priority just wasn't my hair that day - nor is it ever, really. ;-)
I hope you feel comfortable being you despite whatever hurdles are thrown your way.
In good health,
Tara
Trail Mix Granola
Is this trail mix or is this granola? Either way, it’s DELICIOUS.
Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.
Trail Mix Granola
Ingredients:
1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)
Directions:
1. Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.
2. In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.
3. In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.
4. Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.
5. Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.
6. Remove from the oven for a final time, and let cool. Mix in the berries and serve.
Enjoy!
In good health,
Tara