Grain-Free Chilaquiles Brunchin'!

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Ever have one too many cocktails or glasses of wine and find yourself with a case of the munchies?  Life hack: keep Siete Foods grain-free chips in the house for these emergencies.  Guilt-free pig out!  :-P

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But anyway, I eat Siete Foods tortillas and chips daily in one way or another.  I think I might even go as far as to say that this is one of my favorite homemade alternatives thus far.  I love going to an amazing brunch spot and ordering chilaquiles, but since it's a pretty heavy dish this doesn't happen that often.  Thanks to Siete Foods, I made my own version at home with all the healthy alternatives! 

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Ingredients:

-1 egg, cooked over-easy

-Better Bean Co black beans

-1/2 avocado

-2 tbsp. diced red onion

-1/2 tsp onion powder

-1/2 tsp cayenne pepper

-1/4 cup fresh salsa

-1/2 jalapeno, sliced

-2 tbsp. cilantro

-10-15 Siete Nacho grain-free tortilla chips

-1/4 cup Siggi's plain Greek yogurt

-Vegan cheese (optional)

Instructions:  So while the egg was cookin on the griddle... I made the guac.  Mash the avo and mix it up with the diced onion, cayenne pepp and onion powder.  When the egg is almost done, throw some Siete Foods grain-free chips on the stove top, too, with coconut or avocado oil until they look a little toasted and browned.  Throw the chips on a plate and pour salsa over them (I used store bought from Whole Foods because I like to be crafty, but I'm also a busy lady).  Plop the egg right over the chips and salsa, sprinkle with jalepnos and greek yogurt, which is replacing sour cream.  Put a dollop of Better Bean Co black beans and your guac on the side (with optional vegan cheese sprinkled over).  Sprinkle cilantro and voila!  Served here with a bulletproof coffee and 1/2 grapefruit with a little coconut sugar because I've been on a grapefruit kick.  Enjoy the guilt-free crunch this weekend, y'all!!

 

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Stay Wild,

Danielle

MS, RDN, LDN

 

Salmon with Pesto Fettuccine

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Since I've gotten my Vitamix, I've been on a mission to try new recipes semi-regularly.  I had my heart set on homemade pesto, but the store was out of basil for 2 weeks.  TWO WEEKS.  I think this is where we hashtag #firstworldproblems but ANYWHO... it was back in stock this week so I made this bomb dish.  It's super simple.  Super basic. And, thanks to Vitamix, super easy to make!

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Disclaimer: the pasta is store-bought almond flour (paleo friendly) and the salmon was grilled with just olive oil, salt and pepper.  I seasoned with parsley on top, as well.

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Ingredients:

-3 Tbsp pine nuts

-2 cups basil

-1.5 tsp minced garlic

-1/2 cup parmesan cheese

-1/2 cup extra-virgin olive oil

-salt and pepper to taste

Instructions: Throw all of it in the Vitamix/food processor and blend.  For Vitamix, gradually turn up from setting 1 to 7.  For Vitamix, use the Tamper ("wand thingy" as I like to call it) as needed to maneuver all of the basil leaves/nuts into the blades to blend.   Serve over pasta... on homemade pizza.... maybe some pesto chicken... go nuts!

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Stay Wild,

Danielle

MS, RDN, LDN

 

Easy Homemade Hummus

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My love affair with the Vitamix continues... 

It's just....

so...

EASY TO USE.  It's almost toooooo easy, but I mean that in a great way.  This time I made some homemade hummus.

Ingredients:

-1 can chickpeas (low-sodium) WITH the liquid

-1/4 cup tahini, stirred (homemade or store bought)

-1/4 cup lemon juice (approx. 2 lemons)

-3 Tbsp extra virgin olive oil

-2 cloves garlic, minced

-1/4 heaping tsp cumin

-1/8 tsp cayenne pepper

-1 tsp salt

Toppings for Serving:

-paprika

-parsley

Instructions:   Set 2 Tbsp chickpeas off to the side for serving.  Place the remaining chickpeas and liquid, along with all of the other ingredients (tahini, lemon juice, olive oil, garlic, cumin, cayenne pepper, salt) into your Vitamix or food processor.  Turn Vitamix on regular setting starting at setting 1 and slowly moving up to 10.   Smooth until well blended; if necessary add in a little more liquid for consistency.  Pour into a serving bowl and place the chickpeas you set aside in the center.  Sprinkle with Paprika and parsley.  Serve with veggies or pita chips or whatever the heck you want! 

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Stay Wild,

Danielle

MS, RDN, LDN

 

Autumn Squash Soup in Winter

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YOU GUYS!  Wow.  Merry Christmas!  Happy Holidays!  I can't believe it's almost New Years! This little blog baby always kind of gets the back burner to the business of my life, but I'm going to work on changing that in 2018 (one of my "intentions" because resolutions are so overrated). 

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ANYWHO.. for Christmas I got a new Vitamix and I. AM. PUMPED.  I've been wanting to make this healthier version of Panera's delicious Autumn Squash Soup since, well.. autumn.  I didn't think my Nutribullet could handle it, though.  So as soon as I got this baby... SOUP TIME. 

I'm gonna keep it real here.. this is pretty good, but I may tweak something the next time I make it.  Can't quite put my finger on what's missing... maybe if you make this and notice you can let me know what it needs.  Maybe cassava flour.. something to ponder.  Overall, a great homemade soup with healthy, real food ingredients (and less money.. let's be real). 

Ingredients:

-4 to 5 cups cut butternut squash (I got the pre-cut because cutting butternut squash is kind of a pain in the you-know-what)

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-1 can pumpkin puree

-2 medium gala apples

-1 small sweet onion

-2.5 cups vegetable or bone broth (I used Vital Proteins Bone Broth)

-1/4 cup Apple Cider Vinegar (or 1 cup apple cider/juice)

-2 Tbsp honey

-2 Tbsp virgin olive oil

-1tsp cinnamon

-1 tsp ginger

-1/2 tsp curry powder

-1/2 tsp turmeric

-few dashes pink Himalayan sea salt

-few dashes black pepper

-1 cup plain Greek yogurt

Instructions: Chop the apples, quarter the onion, chop the squash if not precut).  Drizzle and coat with olive oil.  Place on a baking sheet and roast at 450 degrees for 20 minutes.  Remove and let cool for approx. 10 mins (I removed mine from the pan and let cool back in the bowl (I used to coat with olive oil).  Add pumpkin and apple cider vinegar to the blender (Vitamix, etc).  Once cooled, add the roasted veggies.  Slowly increase Vitamix speed from 1 to 10, then turn to High setting for ~1 minute.  You may need to do this in 2 batches depending on the size of your blender.   Pour pureed mixture into a large stovetop pot.  Add in veggie or bone broth and bring to a boil over medium-high heat).  Once boiling, add in honey and spices.  Lower to a simmer and stir occasionally for another 10 minutes.  Turn off heat and stir in plain greek yogurt (this replaces the heavy cream and butter you might otherwise have added).  Top with pepitas and enjoy! 

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Stay Wild and Have a HAPPY NEW YEAR!!!

Danielle

MS, RDN, LDN

 

Chili Today, Hot Tamale...

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I don't know 'bout where y'all are at, but in Chicago it is gloomy and chilly.  The cold and rain have kicked in, the days are getting shorter and darker and I just want to be cozy AF.  But this time of year means at least one awesome thing... CHILI SEASON.  I made this healthier version (which could totally be a vegan version, as well, if you leave out the meat and bone broth).  Now I've got a huge full pot that I will be eating for the next foreseeable future and life is good. 

Ingredients: 

-2.5lbs ground lean turkey

-1 red bell pepper, chopped

-2 green bell peppers, chopped

-1 large jalapeno, diced and seeds removed

-1 medium yellow onion, diced

-4 cloves garlic, diced

-4 cans reduced sodium kidney beans, unstrained

-2 cans diced tomatoes, unstrained

-1 can tomato paste

-1/4 cup organic ketchup

-1 Tbsp light organic maple syrup

-2 Tbsp chili powder

-2 Tbsp coriander

-1 Tbsp cumin

-1/2 tsp salt

-1/4 tsp black pepper

-4 tsp hot sauce (more or less depending how spicy you like it)

-1/2 cup Vital Proteins bone broth (or red wine)

Toppings: Kitehill chive cream cheese, avocado, Nutritional Yeast, Seite Foods Nacho chips

 

Instructions: I used a Dutch Oven on the stove top.  Brown ground turkey first with seasonings (chili powder, cumin, coriander, sea salt, black pepper and diced onions) for flavor.  Once turkey is browned, stir in other diced veggies (peppers, jalapeno, garlic), light maple syrup and bone broth or red wine.  Once stirred in, add kidney beans, tomatoes, tomato paste, ketchup and hot sauce.  Let simmer on low on the stove top for 1-2 hours.  Then DIG IN.  I topped mine with lots of goodies because loaded chili is what's up. 

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Stay Wild,

Danielle

MS, RDN, LDN

Sweet Potato Squash Smoothie

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HALLOWEEEEEEN.  So, Halloween is actually my absolute favorite holiday.  I used to throw Halloween parties annually and make jello shots for everyone.  This was quite a few years ago now (so quit judging me), but I still LOVE to celebrate Halloween and fall (when Mother Nature actually gives us fall).  So post my yoga-sculpt class I decided....  It's fall.  It's Halloween.  Time to step away from my green smoothie for a minute and get seasonal with this orangey goodness.  

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Ingredients:

-1/2 small organic sweet potato

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-6 frozen butternut squash cubes 

-2 diced roasted carrots seasoned in cinnamon and sea salt

-1/2 cup frozen cauliflower

-1/4 cup cashew milk

-1/4 cup water

-dash of pumpkin pie spice

- 1 tbsp maca powder

-1 tbsp ground chia seeds

-1 scoop Vital Proteins Vanilla & Coconut Water Collagen Whey

Instructions: BLEND, BABY, BLEND.  Topped with grain free pumpkin granola and delicious Manna Organics Cinnamon & Date Nut Butter and Coconut flakes.  

 

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Stay Wild,

Danielle

MS, RDN, LDN

Pumpkin Pie Energy Balls

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Pumpkin e'rythang, AMIRITE?!  So these are actually SERIOUSLY delish, you guys.  SRSLY.   Like, how can they be good for me and taste this good delish.  If you haven't gotten on the energy ball train yet, hop aboard.  I've made others in the past and just to reiterate.. they make great pre-workout bites and or snacks/desserts.  These particular ones are on the sweeter side, but it's pumpkin season and I have a lot of organic canned pumpkin left over so I gotta get creative and along came these...

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Ingredients:

-1/4 cup organic cashews

-1/2 cup oats

-1/4 cup organic canned pumpkin

-1/4 cup organic maple syrup

-2 scoops Vital Proteins Vanilla & Coconut Water Collagen Whey (click here to purchase)

-1/2 cup Nut butter/Peanut butter

-2 teaspoons of pumpkin pie spice

-1 tablespoon ground chia seeds

-1/4 cup almond flour

 

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Instructions: Blend oats and cashews until you get a powder (flour-like consistency).  In a large mixing bowl, combine pumpkin, maple syrup and nut butter.  Stir until combined and then add the oat/cashew powder.  Stir in chia seeds, protein powder, pumpkin pie spice, and almond flour.   Consistency will be stickyyyyy.  So let chill in the fridge for 30-60 mins.  Remove and roll into balls about 3/4" in size.  Store in the fridge and enjoy one before your workout or in between meals as a snack.  Party, party, party....

Stay Wild,

Danielle

MS, RDN, LDN

Holistic Homemade Pumpkin Spice Latte

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Speakinig of basic… IT’S FINALLY FALL!!! Bring on bonfires and football (and playoff baseball… I see you, Cubbies <3).  But mostly… Pumpkin Spice Latte madness is upon us and I’m not mad about it.  But TBH, I don’t really ever go out and order a PSL.  They’re usually so loaded with crap that it takes the fun out of it for me.  So this season I decided… PFFT!  I’ll make my own.  Now you can, too!

 

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Ingredients:

-1 good, strong cup o’ joe

-1/2 cup nut milk (I used cashew)

-I scoop Vital Proteins Beef Gelatin (click to get some)

-1 Tbsp canned pumpkin

-1/2 tsp pumpkin pie spice

-2 tsp vanilla extract

-1 tsp organic honey

 

Instructions: Brew your coffee.  Then add all ingredients to coffee and blend.  The beef gelatin will make your coffee foam right up like a latte.  No whip cream necessary (but totally optional if you’re feelin’ it!  Or use coconut cream).  Pour into your fav mug and add a dash of cinnamon or pumpkin pie spice to the top.  Then get sippin’!

 

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Stay Wild,

Danielle

MS, RDN, LDN

D's Go-To Green Smoothie

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Also known as the "Basic AF" smoothie.  I'll be honest, my breakfast and lunch during the week tend to stay prettyyyyyy boring.  I usually have just about the same thing every day during the week.  I do this for a couple of reasons... 1). It doesn't bother me at all.  I don't get bored.  2.) It makes my daily routine and sticking to a healthy game plan that much easier because it takes the "think" out of it.  I'm used to making my go-to smoothie. so I prep it the night before and blend it in the mornin' and off I go.  No time wasted in the AM. 

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I do occasionally make modifications to get some new nutrients in there, but for the most part I can trust on old faithful here to get the job done and be on the go.  So now I will share it with you. :)

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Ingredients:

-2 cups spinach or kale

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-1/2 cucumber

-1/2 green apple

-4-5 frozen pineapple chunks (option to use cauliflower chunks instead for less sugar)

-1 tbsp Spirulina

-1 tbsp maca powder

-1 tbsp ground chia seeds

-3 dashes turmeric

-1/2 tsp black pepper

-2 scoops collagen peptides

-1/4 cup water

Instructions:  Just chop veggies/fruits and blend ingredients.  Because I prep the night before I will add the spinach or kale, cucumber, apple, spirulina, maca, chia and Ashwagandha and leave unblended.  Then in the morning I add the water and blend that.  After blending I add the pineapple, turmeric, pepper and collagen and blend once more. 

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Now you may be asking yourself, what the hell is with all the potions and powders?  I'll briefly discuss the benefits of all of these little gems in more detail.

Collagen Peptides:

Collagen is the most abundant protein in the human bod.  As we age, we stop making enough.  Adding collagen into the diet can help replenish some we've lost and is beneficial for gut health, digestion, hair, skin, nails, joints and bones.  

Spirulina:

A high protein, very nutrient-dense algae powder.  It also contains fatty acids which have anti-inflammatory benefits and many antioxidants.  Some studies suggest Spirulina may help with heavy metal toxicity and with allergies.

Maca Powder:

Maca is a cruciferous vegetable and very nutrient dense.  It has been associated with several hormonal balancing benefits.

Chia Seeds:

Another nutrient-dense "superfood," as they say... chia seeds are associated with benefits related to healthier skin, aging, digestion, energy and heart health.

Ashwagandha:

An herb commonly used in Ayurvedic healing or Chinese medicine.  It is often compared to ginseng for it's adaptogenic properties.  Associated benefits range from improved immune system to reductions in stress and anti-inflammatory benefits. 

Feel free to use the "potions" or ditch 'em.  Get creative and add your own!  Feel free to share your recipes/modifications below. :)

Stay Wild,

Danielle

MS, RD, LDN

What the Hell, "What the Health?"

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So this will not be the most scientific of reviews, but more of me offering my personal, dietitian opinion (mini-rant) on this documentary since I’ve been getting a lot of questions about my thoughts on it. 

Within the first 22 minutes I wanted to pull my hair out, but nonetheless, I perservered on for review purposes.  “Documentary” is such a loose term.  The problem with “documentaries” like these, i.e., “scare tactics,” is that they can be done irresponsibly and with so much bias it makes my head spin.  I don't mean to pick on, "What's the Health?" in particular because many documentaries use this method, but this one is current so yeah.. I'm going to pick on it.

First of all, processed meat isn’t great for us… WHAT??!! This is brand new information to me!!  ::Sarcasm::

Sorry, but this should have been kind of a, “DUH,” moment for most of us. 

No, processed meat isn’t GREAT.  I think the consensus has pretty much been that nothing processed is GREAT for us.  As a whole, I agree that we could stand to limit the quantity of meat and dairy in our diets.  Should we encourage eating more vegetables and plant-based foods?  HELL YES.  However, this documentary OBVIOUSLY has an agenda to frighten people into becoming vegan.  I am NOT anti-vegan.  If you want to be vegan because of beliefs or values or the animals or you feel better eating that way… ALL FOR IT.   DO YOU, BOO. 

However, please give people accurate, unbiased information so that they can make an educated decision for themselves.  If I wanted to convince you that a specific food causes cancer, I could more than likely dig up some obscure article that backs those findings and it’s probably sponsored by that food’s competitor.  Not everyone realizes that when they watch something like this, though.  Some people take it for face value and don’t do their own research to see if what they’re being sold even makes sense.  This documentary is insinuating that other companies or organizations are biased in telling you to eat more protein and meat and yet, “What the Health?” is hypocritically doing the same thing for the exact opposite purpose.     

Pictured here: Eggs, aka, Cigarettes... SIKE.

Pictured here: Eggs, aka, Cigarettes... SIKE.

Second of all… No, I don’t always think the government recommendations are exactly “up to par” and, yes, I think conflicts of interest may exist between pharmaceuticals and the government which is why I encourage others to take a more holistic approach to their health and choose whole, REAL foods most of the time.  I’m not going to get into the statistics used in this documentary to scare people (such as, comparing eggs to cigarettes ::insert upside down smiley emoji here::) because other articles have already done a fabulous job of debunking those stats.  Hit up Google for those. 

Thirdly… Anytime in the history of diets ever that we have excluded entire food groups it realllyyyyy hasn’t gone very well for us.  Allow me to refresh your memory… The low-fat diet.  And now everyone wants to be Ketogenic and eat ALL THE FAT.  The low-carb diet which resulted in Atkins which made everyone want steak and bacon all day long.  Basically, all of these equate to us eating more of other shit we don’t need to eat more of (I disclaimered this wouldn’t be scientific so I can say, “shit”) or something that we would later say DID NOT WORK for the general population.  

BALANCE GUYS.  To insinuate that eating mass quans of sugar and carbs is all good as long as you don’t eat meat is frustrating to hear.   So, we can eat biscuits and skittles everyday and in any quantity we want and it’ll be all good?   C’mon, at least encourage healthful carbohydrate sources when you’re insinuating something like this.   You know what a good carb source to eat more of is… VEGETABLES.  What about taking an approach of encouraging people to eat more vegetables and the benefits of doing that rather than trying to create fear of meat? 

To re-emphasize, I am not saying it’s wrong to be vegan or vegetarian and exclude meat.  My philosophy is that there is no “one-size-fits-all” approach to nutrition and I know vegans and vegetarians who do so healthfully.  I know meat eaters who are healthy, too.  There are SO MANY factors that contribute to health outcomes.   A documentary supporting veganism is cool, but do so in a credible way.  This documentary almost discredits vegans by being over the top.

All this being said, "What the Health?" has been successful in doing what it set out to do.. get people talking.  The reason documentaries like these get so much attention is the same reason fad diets get attention.  Everyone just wants to hear that there’s a quick fix.  Stop eating meat and you’ll live forever (okay, I’m being dramatic, but this documentary is dramatic so we’re even).  The thing is guys… there hasn’t ever and there isn’t ever going to be a “quick fix.”  Eat whole, REAL foods MOST OF THE TIME.  Live an active lifestyle.  Take time to de-stress.  Work on building a healthy, long-term relationship with food through mindfulness. 

And most importantly… take information like this with a grain of salt (oooh… pun intended. I’m sorry, guys.  Lame joke.).  Do your own research.  Don’t jump on all the bandwagons.  And most importantly…

 

Stay Wild,

Danielle

MS, RD, LDN

Game Changer: Protein Pancakes

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Whose weakness is pancakes?! ::raises hand:: How can ya not love these fluffy, delectable little thangs? Well, I shi--- kid* you not... these protein pancakes are life savers.  IMO they're just as good, if not better, than the real deal. And they're EASY to make.  They contain literately THREE ingredients, although, ya know I gotta doctor mine up.  So here's my recipe! Enjoy and let me know how much better your life is. 

 

PS- sorry vegans.. this one contains eggs. You can make vegan pancakes w bananas, though. Perhaps I'll get to that another time... 

 

Ingredients:

 

-1/2c cottage cheese 

-1/2c oats

-3 whole eggs 

-1 tsp vanilla extract 

-cinnamon 

 

Toppings:

 

-pecans

-blueberries

-extra cinnamon

-1 Tbsp organic maple syrup (optional) 

 

Instructions: Blend all of the ingredients in a blender/nutribullet, etc. Spray or oil a griddle/frying pan.  I spray with coconut oil. Light the burners on medium heat.  Wait about 1-2 mins or until a drop of water sizzles on the griddle.  When the temp is right, scoop a 1/4c serving of batter and pour onto the griddle or pan.  When the pancake is bubbled up on one side, flip to the other side.  Recipe makes approximately 6 pancakes.  Top with toppings listed or toppings of your choice! 

Stay Wild,

Danielle

MS, RD, LDN

Avocado Acai Bowl

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Looks ain't everythang, eh?  Full disclosure here.  I F'd up.  My intention was to make a purdy purple acai bowl and here we have pea soup colored acai bowl.  All good, man!  Gotta roll with it.  Still delish and nutrish (totally a word). 

Ingredients:

-1 cup kale

-1/2 cup frozen red berries (raspberries, strawberries)

-1/2 frozen nana

-1/2 avocado

-2 scoops collagen peptides (optional, omit if vegan ;-) )

-1.5 teaspoon acai powder

Toppings:

-berries

-coconut flakes

-pepitas (pumpkin seeds)

-drizzle sprouted almond butter

Instructions: Blend 'er up.  Slurp 'er down.

Stay Wild,

Danielle

MS, RD, LDN

Pitaya Pretty

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Namaste in bed.  Siiike! I actually did go for a solid run today and made this delish post-run Pitaya smoothie.  Super simple.  Super tasty.  Super nutritious.  Easy like Sunday morning...  but now that I did all that I am legit going to go relax in bed.  SUNDAZE.

Ingredients:

-1 pack Pitaya Plus

-1 frozen banana

-1/4 cup frozen berries

-1/2 cup cashew milk

-1 cup frozen cauliflower

Toppings:

-Almond Butter

-coconut flakes

Instructions:  Blend that shiz.  Top with creamy almond butter and coconut flakes.  I use Manna Organics nut butters because they are TASTY.

 

 

Stay Wild,

Danielle

MS, RD, LDN

Mother of Dragon Bowls

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Sorry, but Game of Thrones is life.  Completely unrelated, Pitaya is on fire right now, right (more dragon references)??  TBH, I'm more of a purple person myself, but this hot pink has got me like ::heart eyes emoji::  SO PURDY!! Decided to get me some Pitaya Plus and have myself a pink party. 

Ingredients:

-1 Pitaya Plus smoothie pack

-1 cup frozen raspberries and strawberries

-2 scoops Vital Proteins Collagen Peptides

-1 cup Organic Cashew Milk

-1/2 cup frozen cauliflower

Toppings:

-pecans

-chia seeds

-Bee pollen

-Blackberries, blueberries, raspberries

-coconut flakes

Directions: Blend the ingredients.  Top with the toppings.  You're welcome. ;-)

NOM NOM!

 

Stay Wild,

Danielle

MS, RD, LDN

No mud. No lotus.

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Welp. :: ahem::  I’M A CERTIFIED YOGA TEACHER!!! ::celebratory party dance::  As Dietitian Gone WILD, I am a huge advocate for adventure.  Anything can be an adventure if you make it and life is a hell of a lot more interesting when you see it this way.  I crave adventure.  I chase adventure.  And it ignites something in my soul that I believe plays a vital role in my holistic health equation. 

This yoga teacher training journey was one of my most recent adventures.  2016 was… a year.  For all of us.  The highs and lows were extreme for me.  The Cubs won the World Series, after all, so I guess karma needed to balance that out with some other things (cough, cough..like our current political situation.. cough, cough).  2016 was just a year of… uncertainty and unknown.  Which, hey… isn’t that how all of the best adventures begin?

In the midst of all the chaos, I began seeking calm.  I was in need of some serious inner peace and began finding it through meditation.  It was amazing how a simple 10 minute meditation could improve my anxiety, mood and outlook for the day.  At the same time, I was practicing yoga.

Now, I’ve practiced yoga for years.  Occasionally I’d take class at a studio, but I mostly practiced at home as a means of exercise.  I used to dance in high school and college and I'm a runner, so yoga was a nice way to balance running that felt natural to me.  Finding meditation took my yoga practice to the next level.

I was discussing my love of yoga with someone last year and was asked if I would ever consider becoming a yoga instructor.  It seemed so natural to say, “yes,” and yet, I’d never even considered it before…

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Why hadn’t I considered it before?  I've asked myself this a lot since then and I really don’t know why.  I guess the picture of a yoga instructor in my mind had always been so goddess-like.  So calm, wise, in perfect shape.  Nothing that, in my mind, I even came close to (Yes, dietitians are human.  We're all about that bod love and acceptance, but we aren’t resistant to insecurities.  It’s a bummer.).  So the thought of being a yoga teacher never even crossed my mind in all the years I’d practiced. 

Now, however, I was in a new state of mind.  A mind that understood yoga was not at all about being perfect or comparing.  Yoga is about acceptance and practice and self-love and I was moving towards a realization that self-love is the door to love for all beings.  In this new state of mind, I absolutely would consider becoming a yoga instructor, if only for my own personal growth.  Maybe I won’t even teach, but I’ll grow (I told myself at the time). 

I did some research through friends and the internet, went into the closest CorePower Yoga studio, took a Hot Power Fusion Class (HPF), and asked about the HPF Yoga Teacher Training program.  I didn’t sign up that day, but I already had signed up in my mind.

I signed up a week or two later and began my journey.

And what a journey it has been!

Surprisingly, delving deeper into the mechanics of yoga actually back-tracked my spiritual journey a bit.  Normally, in a yoga class, I would focus only on myself. However, now as a trainee I had to study other bodies and how the instructors handled them.  This took me outside myself, but it was for a greater purpose.  Being a yoga teacher is actually pretty tough work, y’all!! There’s a lot going on that instructors make look so smooth and effortless.  I think this is another reason I had never considered being a yoga teacher… it means SO much to me.  It’s such a beautiful gift and touches people so deeply.  I don’t want to be the one to lead a crummy class and ruin this amazing thing!  If I do it, I want to do it PERFECTLY.  And there’s that word again… “perfect.”  It’s yoga practice, not yoga perfect, though, as they say…

 

 

Life has been busier than ever during the 8 weeks I’ve been learning to be a yoga teacher.  In typical life fashion.. everything happens all at once or not at all.  I’ve been exhausted and anxious, excited and motivated.  Mostly, I've been incredibly inspired by my teacher trainer instructors and fellow trainees.  And it’s gone by SO STINKIN’ FAST. 

But, here I am.

A certified yoga teacher.

Proving myself wrong, which is really the only person I should ever compete with for the sole purpose of self-improvement.

Since I had such an amazing experience and want to continue to grow, I signed up for Core Power’s Extensions program for another 5 weeks of yoga teacher training.  Sending so much love and gratitude to all those who offered me support and encouragement along the way. <3

Chase your dreams.  Chase adventures.


Stay Wild,

Danielle

MS, RD, LDN

 

 

Bulletproof Golden Milk Latte Recipe

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This baby...  MMMM, mmm.  It's got the best of everything all rolled into one.  First, a little background.

I am a BIG coffee fan.  Not in the sense that I need it to wake up in the morning, because I don't.  I just dig it.  And depending how you have it, there can be solid health benefits.

I typically don't even have coffee until mid-morning.  Going along with my bod's natural cortisol circadian rhythm, I'll wake up and either work out or not (listen to your bod).  I won't sit here and say that I jump out of bed singing every morning, but quite honestly, once I'm up I'm pretty alert and feel good and ready for the day.  This is assuming I didn't stay up too late or have a night of indulgences, which happens.  I'm human.. GUILTY.  Within about an hour of waking or following my workout, I'll have breakfast that, generally during the week, consists of eggs and a green smoothie.  Healthy cortisol levels SHOULD be highest in the morning, allowing us to have the most energy at this time to prepare for our day and then steadily decline with some variations as the day goes on so that by the time we rest our pretty little heads on our pillows, we're ready for some quality sleep (1). 

That's in a perfect world.  Thanks to environmental factors, stress, etc., many people's cortisol circadian rhythm's do not function in this perfect way.  There are ways to reset your circadian rhythm and this dietitian here would be more than happy to help you out with this if that's you (Danielle@dietitiangonewild.com). *Shameless Plug*  ;-)  But anywhooo...

Since I've nourished my bod well, I wake up with natural energy and fuel myself with proper nutrients to keep that energy sustained and as the morning progresses and my cortisol levels dip down a bit, that's when I'll take my coffee.  During the week I'm pretty structured and weekday coffee for me isn't that exciting.  But the weekend.... OHH, the weekend coffee.  I dress it up.

I dig the bulletproof coffee (ghee, coconut oil, the works), I dig the Golden milk (turmeric, spices) and I love my Vital Proteins beef gelatin (gut health defender) so basically I combine all of these and I have myself a time.  ::insert nerd emoji here::

Weekday or weekend, I will use Bulletproof® Brain Octane Oil.  This is a very pure form of the Medium Chain Triglyceride, Caprylic Acid.  MCT's are VERY easily absorbed, even for those of us with gut probs and may even IMPROVE gut issues (2).  They are processed in the liver and provide a quick source of energy that can provide longer satiety.  Fats are big players in hormone production and immune function; therefore, having a readily absorbed fat on board (especially for those with difficulty absorbing fats due to gut health issues) can be a game changer (2).  Not to mention, gut health and immunity and brain function are all HUGELY intertwined (3).  If you're into podcasts the Bulletproof Radio podcast, "Connecting Your Gut and Your Brain with Dr. Perlmutter" is simply fan-frickin-tastic.  I'm not endorsed by Bulletproof in any way, btw.  It's just good stuff you deserve to know about.

As a holistic dietitian, I need to reiterate that just because I'm telling you what I like to take and the potential benefits, it does NOT necessarily mean I think you NEED it.  Everyone's different.  And depending on what's going on in your bod, this may not be for you.  You may very well not see any benefits incorporating this into your diet if there are other ish's (issue's) going on that need tending to first. 

That being said, if you want to give it a go, here's my weekend coffee party recipe.  CHEERS!

Bulletproof Golden Milk Latte Recipe:

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-10oz coffee (it's the weekend... treat yo'self)

-1 scoop Vital Proteins Beef Gelatin

-few dashes Turmeric

-few dashes black pepper

-few more dashes cinnamon

-1 teaspoon vanilla extract

-1 teaspoon vanilla bean ghee

-1 tablespoon Bulletproof® Brain Octane Oil

-Sun Potion Ashwagandha and Cordyceps optional**

Make your coffee.  Keep this coffee hot if you're using beef gelatin, as it WILL gel in cold beverages and.. ew.  Add all ingredients and blend.  Beef gelatin blended into your coffee will make it foamy like a latte without even adding any nut-based milks.  You may sub these in instead if you're not feeling the gelatin.  Pour into your coffee mug.  Maybe get crazy and throw a dash of cinnamon or turmeric on top for presentation and.. VOILA!  Enjoy with your favorite healthy breakfast.   

[Click link to getcha self some]

[Click photo link above to getcha self some]

Stay Wild,

Danielle

MS, RD, LDN

References:

1. Chan S, Debono M. Replication of cortisol circadian rhythm: new advances in hydrocortisone replacement therapy. Therapeutic Advances in Endocrinology and Metabolism. 2010;1(3):129-138. doi:10.1177/2042018810380214.

2. Rial SA, Karelis AD, Bergeron K-F, Mounier C. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients. 2016;8(5):281. doi:10.3390/nu8050281.

3. Purchiaroni F, Tortora A, Gabrielli M, Bertucci F, Gigante G, Ianiro G, Scarpellini E, Gasbarrini A. The Role of intestinal Microbiota and the Immune System.  Eur Rev Med Pharmacol Sci. 2013 Feb;17(3):323-33.

 

Energy Ballin'.

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DISCLAIMER:  NO DOGS WERE HARMED IN THE MAKING OF THESE BALLS.  NOR WERE THEY PROVIDED ENERGY BALLS.

They were provided treats, though, for their short-lived cooperation and cuteness.

Discovering energy balls was a little life changing for me (I'm a dietitian, these nerdy things excite me).  Need a pre-workout snack?  Energy ball.  Craving something a little sweet, but want to stay on track with your healthy eating?  Energy ball.  Late night dessert that won't break your diet bank?  Energy ball.  They are universal.  Taking the time to make them one day out of the week is 100% worth it in regards to the amount of time you'll save when you're trying to eat healthy and you're a busy human ('busy human' is kind of redundant). 

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There's TONS of recipes out there so I encourage you to play around with them.  You can make these vegan or add in Collagen Peptides; make them sweeter or make low-sugar options.. whatever you like!  You do you.

I've tried a variety.  Some of these balls are inspired by other food blog babes and some are my own experiments, but here are a few different recipes to try to get you started.

Little Bits of real Food's (IG: @littlebitsof-realfood) Vanilla Shortbread Energy Balls with Vital Proteins (modified):

- 1 1/2 cups almond flour

-1/4 cup Vital Proteins Collagen Peptides (I used these, the original recipe used the vanilla collagen peptides)

-1 teaspoon vanilla extract

-8 pitted dates

-pinch of salt

-2 tablespoons of water

Combine all ingredients and blend.  Mix in water and pulse again for doughier consistency.  Scoop out the dough into balls whatever size you prefer.  I rolled mine in coconut flakes.  Put in the fridge or freezer to harden and eat throughout the week, as desired!

**LOW SUGAR OPTION: Omit or use less dates.

 

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Balance with B's (@balancewithb) No Bake Chocolate Chip Cookie Dough Bites (modified):

-1 cup gluten free oats

5 medjool dates

-2 teaspoons vanilla extract

-3 tablespoons creamy almond butter

-1/2 tablespoon of warm water

-sprinkle in a few pinches of salt

-sprinkle in Cacao Nibs

Pulse the oats to get a flour-like consistency.  Add dates and pulse until combined. Add in the vanilla, almond butter, sea salt and pulse to get a dough-like consistency.  Add the warm water in, as needed, to get the mix to stick together.  Add Cacao Nibs in and pulse or sprinkle into the dough.  I sprinkled them in.   Roll into balls and store in the fridge/freezer in an air tight container.  Enjoy!

D's Cinnamon Maca Balls

-1 1/2 cups almond butter

-1 tablespoon maca powder

-1/4 cup oats

-1 scoop Vital Proteins

-1/2 cup dates

-1/4 cup cashew milk

-dash of Himalayan pink sea salt

-1 teaspoon vanilla extract

-cinnamon (generously)

Blend all ingredients to form dough-like consistency.  Roll into balls.  Easy peasy.

 

Woohoo! I made it through the whole thing without making a bad joke about "balls!"

 

Stay Wild,

Danielle

MS, RD, LDN