If you're not cooking at home, how much time are you spending running around trying to figure out what your next meal will be?

In my first job as a nutrition educator, I realized that while most of us don't find the time to cook, we don't realize how much time we are wasting trying to figure out what we are going to eat next. Whether we are sitting at our desk toiling, spending our lunch hour in the car looking, strolling up and down the grocery aisles searching for something to have for dinner. It's a problem! We just tend to think this is much more efficient way of doing things than setting aside a few hours to meal prep for the week, or going online to order some healthy delivery meals! 

Today, I challenge you to take a look at how much time is spent sourcing your next meal.

This doesn't have to take a long time, just take note of it as it happens. At the end of the day, or week, tally it up. Was it minutes, hours?

I would be willing to bet it was much more significant than...

What is your mission in the world? What is your big dream? What will your legacy be?

I ask these questions about the people who use our meal service all the time. By giving them more time in their day, more peace of mind, a healthy meal that leaves them energized, we are helping them carry out that mission in the world!! What a joy and an honor .

Think about how your day could change if you had those 30 mins of cleaning your kitchen back....would you take those to work on that special project. spend more time with your kids, or snuggle with your husband on the couch?

What if instead of a heavy fast food meal for lunch, you had something light and energizing? How would it feel to spend the rest of your work day enjoying your work instead of fighting off sleep?

We don't always think about the impact that one meal can have on our lives, but it really can be profound! 

If you think your day could significantly improve with a healthy, easy meal, check out our packages here!

Or...

If you missed our segment on Fox 2 last week, here it is!! Or click here!

This Witchy Pumpkin Bread recipe is so, so good!

Best of everything:

1. Gluten free
2. Simple and fast
3. Healthy
4. Delicious!!!

Here is the recipe: 

Witchy Pumpkin Bread (gluten free)

Serves 12

Ingredients:

• 1 ½ cup almond flour
• 1 cup brown sugar
• 2 tsp cinnamon
• 1 tsp pumpkin pie spice
• ¾ tsp baking soda
• Pinch of salt
• ½ cup chocolate chips
• 4 eggs
• ¾ cup pumpkin puree
• ½ cup packed shredded zucchini
• 2 T coconut oil, melted
• 1tsp vanilla
• Non-stick spray

Instructions

1. Spray an 8x8 loaf pan well with non-stick spray. Preheat oven to 350.
2. Mix dry ingredients together well. Add in wet ingredients. Stir until well combined.
3. Bake for about 45 minutes until a knife comes out clean.
4. Allow to cool before slicing. Enjoy!

Hayley

When I first go my degree in Nutrition and Exercise Physiology, I decided I wanted to change the world. I didn't really know how that would unfold at the time, but after working as an educator and SEEING day in and day out how difficult it is for us to get a healthy meal on the table, I knew I wanted to help people with just that. I began teaching and educating people how to cook simply at home, and eventually, I started doing it for them....

The work that I do and the way I get to help people is such an honor. I am so grateful for my clients, my incredible team, and all the people I have met along the way.

I recently made it my goal to bring healthy home cooking back into the American home. Whether that is through my healthy meal delivery service, the No-Diet Diet Club, a new course I am gearing up to launch ( #2020 !), or with my new show Wellness Confidential . I am so excited to bring this mission into the world and see what happens!

This gluten free kale pasta I made the other day for Instastories was such a hit I wanted to share the recipe. Also, look how good kale can taste!
Sautéed kale pasta- gluten free
Serves 4
Ingredients:
• 4 cups fresh kale, stems removed and torn
• 2 cloves fresh garlic, chopped
• ¼ cup high quality olive oil
• 3T salt plus more to taste
• 1lb gluten free pasta
• 1 cup fresh grated parmesan cheese
Directions:
1. Set a pot of water on the stove to boil. When boiling, add 3 T salt and pasta. Cook according to instructions.
2. In the meantime, heat a large sauté pan over medium heat. Add oil and add garlic. Stir frequently until garlic is fragrant (do not burn!), about 2 minutes. Add kale and toss. Season with pinch of salt and pepper.
3. When kale has wilted down, 3-6 minutes, remove from heat.
4. Strain cooked pasta and add to large bowl. Toss in kale and the cheese. Toss well. Taste and season with additional salt if needed.
5. Enjoy!

A friend of mine said this to me the other day.....

But no, your green smoothie does not have to be gross!!

• No, you don't have to add mushrooms, vinegar or kale.
• Choose one green and stick with that (zucchini and spinach are flavorless!).
• Use a little vanilla or chocolate protein powder to enhance the taste and you are good to go!

I get so many questions about smoothies! I know it can be really confusing, so this week on Facebook I broke it all down for you...

Here are some important things to note when crafting your healthy smoothie at home: 

Don't add more fruit than you would eat in one sitting (there's not way you would more than a cup of anything, or two pieces at once, so don't blend that much up, either)
Greens are necessary....zucchini, spinach, spirulina. They don't have to be overpowering, but you gotta use 'em.
You don't need any fancy milks or liquids to add, water does just fine.
Healthy fat in the form of flax seed or avocado gives it a nutrient boost.

If you missed last weeks Facebook live, you missed some great tips on how to get through this years cold and flu season.

Let me tell you, it took me out this year. Fortunately, these tips were really helpful.

In this video we discuss:

1. Foods to help you get over it faster
2. Nutrients to flood your body with when sick
3. What I ate to feel better during this cold

Enjoy!

Hayley

Have you ever noticed when your sick you get lumps in your neck, armpits and/or groin area?

That is your lymphatic system gearing up to fight infection!

To help aid your body in this process, you can add a little lymphatic massage. Lymphatic massage is a super gentle process, as light as pulling skin that moves fluid out of swollen lymph nodes.

When I did this exercise I could feel so much swelling leaving my face and neck, and the swelling in my lymph nodes went down tremendously!

Here's how to do it:

Start in your neck: with all your fingers together, tug the skin on the left side of your neck down towards your collar bone. No pressing, just lightly tugging the skin. Repeat this motion 10 times, then switch to the right side.
With your fingers together again, tug the skin above your collar bone from shoulder to center on the left ten times. Repeat on the right.
Using the same fingers and tugging motion, pull from the center of you collar bone towards heart. 10 times left side and...

It's that time of year....

Cold and flu season!!

So fun.

One amazing cold and flu season food is raw oysters. While they aren't for everyone, once you hear the benefits you may change your mind.

Here are a few reasons why you should give raw oysters a try this cold and flu season:

1. Super high in zinc which is phenomenal for the immune system
2. High in omega 3 fatty acids which are great for brain and central nervous system function
3. Contain magnesium which is great for a stressed out immune system
4. Contain iron to keep your blood rich with oxygen for tissue repair
5. Full of B12 which can be depleted with illness
6. Great source of vitamin D which most people don't get enough of in the cold weather, or while they are cooped up inside sick!

Top with fresh lemon, garlic or horseradish to kick up the flavor (and open those nasal passages if you know what I mean!).

Hayley