Link Love September: Salvador Dalí, Trader Joe’s, and Environmental Consciousness

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Happy October! To me, there’s always something poetic about the first of the month taking place on a Monday. It feels more than ever like the time to begin anew, and I’m excited to see where the month takes us. September was a great month — I spent time with family, celebrated my birthday, checked a few items off my 28 at 28 bucket list, took a mini vacation, made an on-field appearance at a UCF football game, practiced yoga with baby goats, and much more — so here’s hoping the adventures continue in October.

What have you been reading lately? Check out some of my favorite links from September and share your own favorites in the comments section.

What links are you loving this month? Sound off in the comments below!

2018 Happiness Project

Happy New Year! 🙂 I hope everyone had a wonderful holiday season and is gearing up for an even better 2018. A lot of people are skeptical when it comes to New Year’s resolutions, but sometimes a new year can be the perfect starting point to begin incorporating new practices into our lives. Last year, I read The Happiness Project by Gretchen Rubin, in which the author underwent a full year of adopting positive new habits based on happiness research. I loved the book and its practicality so much that I quickly became a fan of Gretchen’s podcast!

Inspired by both the book and the podcast, I decided to take 2018 to create my own happiness project, based on applicable lessons from the book. For the next six months, I will focus on ingraining new healthy practices into my life (and re-ingraining some old ones that have fallen to the wayside!), and will share my results and lessons learned on the blog each month.

Feel free to adopt these practices into your own life from month to month, or create your very own happiness project using the resources from Gretchen’s site. Don’t forget to share your own findings in the comments section!

2018 Happiness Project | Wellness & Wanderlust

  • January 2018: Boost Energy.
    • Practice better sleep hygiene and go to bed earlier.
    • Exercise more often.
    • Go for 15-minute walks before work each morning.
    • Take time to reorganize.
  • February 2018: Focus on Nutrition.
    • Undergo a Whole30.
    • Make time for meal prep every Sunday.
    • Try one new recipe each week.
  • March 2018: Lighten Up & Appreciate the Present.
    • Attempt a “Pollyanna Week” of minimal to no complaining.
    • Keep a one-sentence journal.
    • Practice gratitude each day.
  • April 2018: Reevaluate Finances.
    • Look over my monthly budget and find areas to cut back.
    • Organize coupons and gift cards for more efficient use.
  • May 2018: Make Time for Friends.
    • Prioritize social time with friends.
    • Don’t gossip.
    • Show up.
  • June 2018: Pursue a Passion.
    • Dedicate more time to writing and blogging.
    • Submit an original piece to a new publication.
    • Work on learning a new technology.

What are your resolutions for 2018? Share in the comments section below!

Your Health in Action: 5 Clean Cooking Tips for Newbies

For those of you who follow my social media or have been reading the blog for a while, you’ve probably definitely seen me post about my experiences with Whole30 and paleo living. If you’re not familiar with Whole30, it is a nutritional program that lasts for 30 days and is designed to help people discover food sensitivities and kick their junk food addictions. When I first started dabbling in this way of eating in 2014, I quickly realized that I needed to do a lot of my own cooking — something that I’d had virtually no experience with before that time.

For a lot of people, including myself, transitioning to a cleaner way of eating can be intimidating because of the level of cooking and meal preparation that is often involved. Even now, after several rounds of Whole30, I still do not claim to be a particularly talented chef. However, over the years, I’ve significantly improved my culinary skills and picked up a lot of tricks for simplifying the clean cooking experience.

If you’re looking to make a few lifestyle changes and don’t know where to start, check out my tips below!

5 Clean Cooking Tips for Newbies

  1. Prep your meals ahead of time.
    I’ll let you in on a well-known secret: I’m a big fan of #MealPrepSundays. I love to set aside a few hours before the week begins to chop up some veggies, whip up a few dinners for class nights (usually this simple veggie curry), and prep seasonings for other recipes I’ll try throughout the week. I don’t pre-cook all of my meals, but by getting some of the prep work done on Sunday, I can save some time in the kitchen after work. Meal prep will make the cooking process a lot less overwhelming, because a lot of the work will have already been done! I use this weekly organizer to plan my meals.
  2. Sometimes it’s just easier to buy your produce pre-chopped…
    … and that’s totally ok! If it saves time and doesn’t seriously compromise the health benefits of the food you’re eating, why not simplify? I chop most of my veggies on the weekend, but I buy my cauliflower and broccoli already chopped into florets, and often buy my carrots pre-chopped as well. If it makes your life easier and you don’t mind the added cost, go for it!
  3. The Internet is your best friend.
    When following a more complicated recipe or trying out a new cooking technique, look no further than YouTube and Google. Thanks to the Internet, I now know how to poach chicken — and thankfully, it does not mean that I have to hunt my own poultry!
  4. Find your easy go-to’s.
    When you’re in a pinch, having a few simple items in the house that are ready-made can make dinnertime that much easier. For example, I eat a lot of cauliflower rice, so I end up buying it frozen through Bird’s Eye and Trader Joe’s. Find those shortcuts that work best for you, and stock up!
  5. Learn the easy swaps.
    Making a stir fry? Skip the soy sauce and add coconut aminos. Not sure if you have a dairy intolerance? Try cooking with ghee or coconut oil instead of butter. Skipping gluten? Use almond flour or shredded coconut instead of breadcrumbs to coat your chicken. These are just a few examples of some of the ingredient swaps you can make. For more ideas, check out my list of paleo kitchen essentials here!

Hope these tips help you along your own health and cooking journeys! Have any tips to share? Sound off in the comments below!

Veggie Curry

Over the past few months, my Sundays have become synonymous with a few things: brunch with old friends, relaxation, and meal prep. Friends in the paleo world have always preached the importance of preparing meals ahead of time, but I didn’t realize how much time I would save throughout the week by chopping veggies, boiling eggs, and having full meals ready to pop in the microwave after work or before classes. Thank goodness I finally listened to them! 🙂

One of my staple meals is Veggie Curry. Most curry recipes I found online incorporated rice or quinoa and garbanzo beans, but I wanted something that would work for me if I was on Whole30 or simply avoiding grains and legumes.

Whole30 Veggie Curry Recipe | So It Must Be True

This recipe is incredibly nutrient dense and flavorful. It’s also easy to make! I prep this meal almost weekly and heat it up before class. This recipe makes about 3 meals.

Whole30 Veggie Curry Recipe | So It Must Be True

Ingredients:

  • 3 bell peppers, chopped (any color – I like to use red, yellow and green)
  • 1 medium sweet potato, chopped
  • 1 cup carrots, shredded or chopped
  • 4 cups cauliflower rice (I use frozen Birds Eye Steam Fresh or Green Giant, but you can also make your own by grinding cauliflower in your food processor)
  • 1 cup chicken broth (use vegetable broth to make the recipe vegetarian/vegan)
  • 3 tbsp petite diced tomatoes
  • 1 tbsp garam masala
  • 1/2 tbsp cumin
  • 1 tsp extra virgin olive oil
  • 1 tsp paprika
  • 1 tsp ginger
  • Optional: Salt and garlic to taste

Instructions

  1. Heat olive oil over low heat.
  2. Add in chopped peppers, carrots, and sweet potato, along with spices. Let cook on low heat for five minutes.
  3. Stir in cauliflower rice, tomatoes, and chicken broth.
  4. Cover and continue to cook on low for 15 minutes.
  5. Uncover, stir, and heat up to medium low. Cook for another 15-20 minutes or until the cauliflower rice has soaked up the rest of the broth.
  6. Serve or store in meal prep containers. Bon appetit!

Reigniting The Spark: How To Get Your Health Goals Back On Track

Reigniting The Spark: How To Get Your Health Goals Back on TrackFor many of us, the beginning of a diet program can often feel like the beginning of a relationship. We’re excited to embark on something new, enthusiastic about the changes in our lives, and looking forward to the possibilities ahead. Of course, after that honeymoon period runs its course, sometimes it can be difficult to maintain that same level of enthusiasm toward the program, as we become complacent or begin to recognize the uncomfortable moments more often than we used to.

I began experimenting with a paleo lifestyle back in 2014 by completing my first Whole30, and since then, the program has played a significant role in my health and wellness. However, I sometimes struggle with motivation and consistency, and find my health journey to be a work in progress. The more that I talk to others in the Whole30 community, the more that I learn that a second, third, or fourth Whole30 can often be much harder than the first, because many of us do have difficulty staying on track even after we’ve experienced positive results.

Sounds a little counter-intuitive, right? Luckily, I’ve dedicated the better part of 2016 thus far to really focusing on ways to re-motivate ourselves once the magic wears off. Read below for my tips on keeping up with your program and remaining empowered even after the honeymoon period is over! 🙂

Reigniting The Spark: How To Get Your Health Goals On Track

How To Get Your Health Goals Back On Track1. Dedicate time for meal prep.
Let’s face it — eating healthy can be time-consuming! You’re preparing most of your own meals from scratch, avoiding a lot of the quick but nutrient-deficient shortcuts a lot of us fall victim to. Because of this, it can be so easy to give up after a long day of work and other responsibilities, and order takeout instead. An easy way to save time and take out a lot of the guesswork is to create a meal plan ahead of time and do a lot of the prep work early. For me, Sundays are the perfect day to decide what I’m going to eat each day (and yes, I do incorporate my social outings into that plan), buy the appropriate foods at the grocery store, and begin prepping those foods.

So what does “meal prep” mean to me? Typically, I’ll put on some vintage Keeping Up With The Kardashians (or another show that entertains me but doesn’t require too much concentration), and set aside an hour or two to chop up veggies for dishes I’ll eat throughout the week, wash fruit for easy grab-and-go access, and hard-boil some eggs to have a convenient protein source available at any time. Your meal prep can be as elaborate as you choose — some like to prepare all of their meals to reheat, and that works too! For me, having my veggies pre-washed and pre-chopped makes it easy to just throw them on the stove or in the oven later in the week, and saves me a ton of time!

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2. Make things exciting in the kitchen.
Browse Pinterest for cool recipes you can try (check mine out here for inspiration!), or invest in a new kitchen gadget you look forward to using. Find ways to spice things up in the kitchen — literally! When I started to grow sick of scrambled eggs, I started adding cumin and turmeric for a bold new flavor profile. When I’ve enjoyed a new ethnic dish and wanted to make a healthier version of it at home, I’ve often searched “lightened up __” or “paleo ___” to expand my culinary horizons. Figure out those routine favorites that you can make quickly and regularly, but continue to branch out so that things don’t become too stale. Why not aim to try one new recipe each week?

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How To Get Your Health Goals Back On Track3. Incorporate positive mantras into your program.
I’ve struggled with body image issues for as long as I can remember.  Since I was in middle school, I always associated health and weight loss goals as something negative, something to be ashamed of, instead of as a way to improve your overall well-being. A few months ago, I decided to flip the switch on that mindset by giving myself motivational notes to wake up to each morning. These quotes and messages give me a positive affirmation to focus on throughout the day, and remind me of how far I’ve come. The notes were so successful for me that they even went viral on the Whole30 Instagram page! 🙂 I try to create new words of encouragement for myself each and every month.

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4. Hide the scale.
If you’re anything like me, then you’ve let that little number either make or break your whole day. One of the rules of the Whole30 program is to not weigh yourself for the entire 30 days, but over the years, this was the rule I always broke. I found that if I wasn’t losing weight fast enough, then even if I felt other positive changes from my diet (better skin, more energy, etc.), I often gave up halfway through the month. This January, I finally stowed the scale away in my guest room (out of sight, out of mind) and fully avoided it for the entire month. Taking a break from weighing myself multiple times per day was extremely helpful for me and showed me just how unhealthy my relationship with the scale truly was. If you consider yourself overly dependent on the scale, I challenge you to hide it for a month!

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5. Find accountability partners.
Use social media or find people in your real life with whom you can be accountable! I belong to a few private groups on Facebook, some dedicated to Whole30 and some more focused on clean eating as it differs by individual, and having a strong support system makes it that much easier to stay on track. Whether you join one of those private groups or simply find a gym buddy to keep you on your toes, find others who are just as health-focused and turn to each other!

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What are your tips for staying motivated? Share yours in the comments section below!

Turmeric Scrambled Eggs

One of my biggest struggles on the Whole30 over the past few rounds has been making sure I get enough protein into my diet — and the easiest source of protein for me has been eggs. Eggs are a fantastic superfood, can be hard-boiled in large batches for portable nutrition, and don’t require the same level of attention as handling raw meat.

Of course, eggs get a bad rap by Day 10 of a Whole30, as we start to grow sick of the monotony. After all, many of us feel like we’re eating Gaston-level portions of eggs! When I’m not following Whole30, I love scrambling my eggs with a little cheese, but because my diet is currently dairy-free, I’m stuck with a really boring breakfast.

Recently, I started experimenting in the kitchen to make a better, more flavorful scrambled egg dish. Turmeric is a natural anti-inflammatory, while cumin is a good source of iron and may be beneficial for diabetics and asthmatics. This “recipe” is so easy that I can barely call it a recipe, but too delicious not to share!

Turmeric Scrambled Eggs

Ingredients:

  • 2 eggs
  • 1 tsp ghee
  • A few shakes of turmeric (to your liking)
  • A few shakes of cumin (to your liking)
  • Salt to taste

Instructions:

  1. Melt your ghee over medium heat.
  2. Crack in your eggs and stir.
  3. Sprinkle on turmeric and cumin to your liking, and mix.
  4. Scramble until eggs are as well done as you prefer.
  5. Salt to taste.
  6. Serve.

If you try this recipe, let me know what you think! Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies!

Sautéed Green Beans & Diced Tomatoes

In many circles, I am known as a picky eater. This is sort of a silly thing to be known for, and I hate when family members bring it up, but since childhood, allergies and food sensitivities have made me hesitant to try new foods. (I’m also half convinced that I am a super taster!) However, several rounds of Whole30 have opened me up to a lot of new foods, especially vegetables, that I never really bothered to eat in the past. Green beans are a veggie that – when prepared the right way – I have grown to love!

Sautéed Green Beans with Diced Tomatoes

For those of you who still are skeptics when it comes to green beans, test out this recipe as soon as you can! Green beans are a great source of nutrition that can take on a variety of flavors, and this recipe is a great way to incorporate a few different veggies into your diet. I love sneaking extra vegetables into my side dishes! This dish serves one — adjust your quantities accordingly!

Sautéed Green Beans with Diced Tomatoes

Ingredients:

  • 1 cup green beans, stems removed
  • 2 tbsp petite diced tomatoes (for convenience, I used the canned kind)
  • 1 tbsp diced water chestnuts
  • 1 tsp ghee
  • Salt and garlic to taste

Instructions:

  1. Bring a pot of water to boil and add in your green beans. Cook on medium for 10 minutes.
  2. Remove from heat and strain. Pat green beans to dry.
  3. Over medium low heat, melt ghee on a skillet.
  4. Add green beans, tomatoes, water chestnuts, garlic and salt.
  5. Cook on medium low for 20 minutes or until desired consistency.
  6. Remove from heat and serve!

If you try this recipe, let me know what you think! Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies!

Easy Whole30 Sweet Potato Recipe – Perfect for Thanksgiving!

Get excited, friends – Thanksgiving is almost here! You might not have realized that, with all of your neighbors’ Christmas decorations already up, but it’s time to break out your favorite stretch pants and start fighting fellow shoppers for the best turkey in the store. (At least I think that’s how people celebrate?) 🙂

In all seriousness, Thanksgiving is a time to remember all of the wonderful things you are thankful for, and in my case, I’m thankful for being able to spend the holiday with my family. I’m also thankful for this easy and fabulous sweet potato dish I’m about to share with you today!

I’ve always loved sweet potatoes, but I’ve never really understood why people were so quick to add sweeteners and marshmallows to theirs. Aren’t sweet potatoes sweet enough on their own? My method takes very little time to make, includes no added sugars, and is so simple that I almost feel guilty calling it a recipe. I love to make these sweet potatoes when the weather starts cooling down – it’s a great way to warm up for breakfast, lunch or dinner! They are also paleo and Whole30 compliant. How much better can life get?

My recipe serves one, so adjust your quantities accordingly!

Whole30 Sweet Potatoes - No sugar added!

Ingredients

  • 1 sweet potato
  • 1 cup applesauce, unsweetened (read your labels!)
  • ½ tsp cinnamon

Directions

  • Peel your sweet potato and roughly chop into a few medium-sized pieces.
  • Bring a pot of water to boil and add in your sweet potato pieces. Cook on medium for 5 minutes.
  • Drain, then add the sweet potato pieces to your food processor.
  • Pulse for a few seconds until it starts to reach a desired consistency.
  • Add in 1 cup of applesauce, and pulse again.
  • Add in cinnamon, then pulse one more time.
  • Transfer to bowl, add a little more cinnamon for garnish (optional), and serve.

If you try this recipe, let me know what you think! Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies!

Link Love Wednesday: David Beckham and Old Hollywood

026-ginger-rogers-and-fred-astaire-theredlistGood evening and happy Friday to all of my lovely readers! I hope everyone is having a wonderful month of November and getting excited for Thanksgiving next week. 🙂 I’m fighting a sinus infection, but I’ve still had my share of adventures lately — some community service projects, a local jazz festival, and even a couple of items crossed off of my bucket list! What have you been up to?

As always, enjoy this week’s roundup of link love, and share your own favorites in the comments below!

Things I’m Loving Lately

What links are you loving lately? Share your favorites in the comments section below!

Healthy Veggie-Loaded Hash Browns

These healthy veggie-loaded hash browns are also Whole30 compliant!

When I think about hash browns, the first thing that comes to mind is the side dish at one of those diners where you always end up ordering way too much food and waddling back to your car. The second thing that comes to mind is a delicious potato recipe fried on a high heat with bad oils and more butter than Paula Deen would know how to handle. I love hash browns, but I hardly think of them as a healthy meal.

Of course, several rounds of Whole30 have required me to get a little creative (by the way, I’m on Day 1 today!), and after a recent hash brown craving, I wound up creating this masterpiece. White potatoes are considered Whole30-compliant — Hallelujah! — so why not add to the party by mixing other veggies to make a fabulous breakfast bowl?

Paderno Spiralizer

I use my Paderno 3-blade spiralizer to quickly shred my potatoes for this dish. If you’re considering a paleo lifestyle or embarking on a Whole30, I highly recommend you invest in a spiralizer like this — it’s a great way to integrate more veggies into your diet and enjoy a new texture. (As someone who misses pasta terribly, I love the noodle consistency that the spiralizer gives many of my compliant foods.)

Add in a couple of eggs prepared to your liking, and you’ve got a full meal! This recipe feeds one hungry person (myself) but could also serve as more of a side dish for two, especially if you’re cooking up a big breakfast. Adjust the quantities accordingly!

Ingredients:

  • 1 whole white potato, peeled
  • 1 cup broccoli slaw (mixed package of shredded broccoli, carrots and cabbage)
  • 1/2 bell pepper, diced (whichever color strikes your fancy!)
  • 1/2 tbsp extra virgin olive oil
  • 1/2 tbsp paprika
  • Salt to taste
  • Optional: Garlic to taste

Instructions:

  1. Heat olive oil over medium heat.
  2. Add broccoli slaw and diced bell pepper to the pan.
  3. Spiralize your potato with the thinner blade. Chop up the spiralized pieces afterward so you don’t end up with 12-foot potato noodles!
  4. Add the spiraled potatoes, paprika, salt and garlic powder (optional) to the pan.
  5. Cook on medium for about 20 minutes or until it reaches desired crispiness, stirring occasionally.
  6. Remove from heat and serve. Bon appétit!

I hope you enjoy today’s hash brown recipe! Test it out and let me know what you think. Don’t forget to share and subscribe to my blog for more recipes, Whole30 resources and other goodies! 🙂