Core Cuisine Meal Solutions

This month is all about love! Love of history, love of culture, love of others, and love of yourself!

No matter how you intend to spend 2/14, make sure you spend the other 28 days days this month showing some love to the one who matters most in your life: YOU!

In this self love bingo challenge, I want you to join me as I cover the board, choosing a few ways every day to pour into myself a little bit more.

Drop me a heart (🧡) in the comments if you’ll join in with me! Follow along in my stories for updates on my progress!

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Holidays should be about cultivating love, joy, and fellowship.

Two things they should not do are:
1) Break the bank
2) Distract you from your goals

With those ideas in mind, I’m introducing some affordable, macro friendly, holiday inspired meals for my clients in the Buffalo, NY area.

Grab some for yourself, or send a meal to a loved one you can’t be with.

Help me help you spread holiday cheer, and feel good from the inside out this holiday season!

In honor of our anniversary, Core Cuisine is relaunching our introductory offer with a few added perks!

We all know that it takes 21 days to turn a habit into a regular part of our routine. So the CCMS Nutrition Transformation Program now offers you 3 weeks of nutrition education, meal planning and coaching to have an even bigger impact on your life than the previous 7 day program!

This program is right for you if:

🧡 You know you need to do better with the food choices you make, but were never taught how.

🧡Restrictive diets made the weight come back with a vengeance once they were over.

🧡You finished the latest diet trend/challenge, and have no idea how to maintain your results.

🧡You're burnt out from adding days to your gym schedule because you're trying to out train a poor diet.

If any of those sound like you, I can help! And if you’re ready to ditch diet culture and become confidently in control of your health, then DM me to get started!!!

Today Core Cuisine celebrates 7 years in business!
What started off as some occasional meal prepping for a couple of friends, Core Cuisine has blossomed into the health and wellness division of Ravelle Culinary Creations, LLC, which is dedicated to empowering its clients to become their best selves through a variety of services rooted in nutrition education.

Thank you for all the years of support as CCMS continuously evolves to serve you at its highest potential. 🧡

#716

Happy Monday everybody!

I found myself feeling a little under the weather this morning. But instead of immediately reaching for cold medicine, I reached for herbs, citrus, teas and honey.

Why? Because:

FOOD. IS. MEDICINE.

Plain & simple! It’s cheaper, healthier, and just as (if not more) effective than OTC drugs.

This morning, I’m highlighting a cold season favorite of mine, ginger. Great in soups, teas, sauces and more, ginger provides a crazy amount of benefits for our bodies. Slide to see the batch of ginger shots I made myself for the week, and scroll down for the “recipe” (measurements are approximate).



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HOMEMADE GINGER SHOTS

No, you don’t need those expensive little bottles off Amazon to make your own ginger shots, especially if you have regular shot glasses at home like me 🌚😂. And even if you don’t, a 2 ounce shot is about 1/4 cup. Measure it out & toss it back!

For about 10 shots, I used:
•6 Oz of fresh, dehydrated ginger root
•1 ish teaspoon of turmeric + a couple cracks of fresh black pepper (to activate the turmeric properties)
•Half a dropper of cayenne oil (metabolic benefits)
•1 cup of boiling water to dissolve the turmeric & rehydrate the ginger
•Juice of 2 lemons
•Freshly squeezed tangerine/clementine juice (maybe 1 1/4 cup)
•Then added honey to taste once it cooled a bit (so as to not cook off all the honey’s natural properties with the boiling water)

I mixed all that in a glass measuring cup then poured it into my 16 ounce mason jar. Took about 5 min. Saved me about $40 in pre made shots!

Let me know if you make these for yourself!

🎟️ Let’s kick off the morning & wrap up the summer with one last $3 meal prep raffle!!!

🎟️ Raffle is now live and you can enter as many times as you want!

🎟️ Tag a friend to join in the fun!

🎟️ Good luck!

Are you trying to make a lifestyle change with your diet and exercise, but don’t know where to start?

The 80/20 rule for diet and exercise is an easy benchmark and starting point that will help you set attainable goals and achieve consistent, sustainable results!

With 80% of these changes being fueled by diet, knowing what to put in your body is of the upmost importance.

Not sure where to start? That’s where I come in! DM me to get started on transforming your body and becoming a healthier you from the inside out!

Healthy habits are essential to optimal nutrition.

Creating and sticking to those habits happens one step at a time.

Here is some of my best advice on habit forming that aligns with your goal of being a healthier you!

Save, share screenshot, and follow for more advice to help you along your personal nutrition journey!

DID YOU KNOW⁉️

Reaching your nutrition goals and building an all around healthy lifestyle happens one change at a time.

You may have self doubt creeping in with discouraging thoughts from time to time, but guess what? We all do! I promise, you’re not alone.

Instead of trying to make drastic changes immediately, I suggest taking things one step at a time, one day at a time. And remember, little changes eventually lead to big results!

If you’re struggling with adopting a healthier lifestyle, I challenge you to add these healthy habits to your daily routine for the next 5 days:

1️⃣ Gratitude. Find 1 thing to be thankful for each day.
2️⃣ Eat your veggies! At least 2 servings per day.
3️⃣ Eat your fruit! At least 3 servings each day.
4️⃣ Hydration! 64 ounces (minimum!) each day.
5️⃣ Mindfulness. Take 5 minutes to yourself each day just to sit in silence, focus on your breathing, and reflect on positivity. Journal, pray, listen to calm instrumentals, whatever works for you to access some inner peace.

If you’ll join me in this FREE 5-day challenge, drop me a 🧡 in the comments! Make sure you’re following for my personal updates this week, and tag a friend to do this with you!

‼️ Healthy habits create healthy lifestyles ‼️

As a woman who was clinically diagnosed with depression and anxiety at only 20 years old (after years of suffering in silence!), I have honestly spent more years “surviving” rather than “thriving”.

Between 2016 and 2018, I went through some crazy health related episodes, and that era of my life was what inspired me to embark on my nutrition coaching journey, starting with healing myself.

I was determined to live without my medication, as it really didn’t allow me to be present, I was just barely alive, to be quite honest.

The journey has been a rollercoaster. But I’m proud to say that I haven’t taken a pill for my mental health in over 5 years. The habits I’ve adopted over time help me to truly live and be present for myself and my loved ones.

Lately, I hit a valley in my mental health journey, but I didn’t just survive it, I “thrived” it, with new habits, including:

✅ Starting my days with water, not coffee. It helped me not rely on unhealthy substances to get through my day.

✅ Practicing gratitude. Just literally small “thank yous” to God throughout my day for anything and everything I could be thankful for.

✅ Being honest with my emotions. Letting myself feel and giving myself grace.

✅ 30 minutes of intentional movement 3-4x/weeks and getting sunlight daily.

✅ Sleep lol. I didn’t obsess over the dishes or cleaning up behind my daughter like I used to do most nights. I just went to bed. All of the things get handled eventually, I promise lol

✅ Mantras. Sometimes it was music, sometimes a prayer I know by heart, sometimes a little saying my grandma used to repeat. Just anything to condition my brain to focus on what’s good and what’s possible.

These habits helped me to NOT binge eat or drink, as I typically would, which kept me aligned with my goals, even when I couldn’t track them.

What about you? What are some habits you can’t live without? How about ones you’re trying to break!? Let me know in the comments!

5 freshly prepared, chef curated meals for only $3 is a deal that you’ll NEVER be able to beat! A little birdie told me that raffle prices are going up in the fall, so tap in NOW for your chance at winning a week’s worth of meal prep AND some fresh frozen smoothie bags. 🤗

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Meal prep has been going strong all summer and this month is no different! Tap in with for your orders and look out for this month’s raffle… Opening tonight!

👋🏽 Hey friends! Long time, no post. 😅

And I feel like I owe you all a very transparent explanation…

This was my first summer being hit with or, SAD. Normally, this is something that hits pretty hard for me in the winter months, so when it crept up on me at the end of Spring, it hit me like a ton of bricks! 🧱

The truth is, I've been in a depressive slump for MONTHS! Head under water, just tending to my usual business. No social activity. Not active on social media. Nothing extra on my plate. I couldn't handle it.

When I'm depressed, I go on . All I can do is whatever functions are already part of my daily routine: Get up, take care of my daughter, feed us, bathe us, go to work, etc. Aka, my (More on that later 😉).

Thankfully, I had made going to the gym a habit when I was in a better state of mind, and it is literally the only reason I'm still going regularly, and maintaining the healthy eating habits that go along with it.

Coaching IS still in full swing, and I have to give a major shout out to my summer clients who continued to reach out & book appointments through the !

The biggest lessons I’ve learned over these last couple months are:

1) You MUST listen to your body. 👂🏽
2) Mind over matter. You can get through anything if you can control your mindset. 🧠
3) Even in 2023, social media is NOT everything. Give yourself grace. Take the breaks. Take care of yourself. 🧘🏽‍♀️
4) Your habits will truly become your reality. Make sure yours are good ones! 📝
5) Depression is strong, but I’m stronger. 💪🏽

I’m back. I’m better. And I can’t wait to engage and re-engage with all of you!

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New month! New meal prep menu!

Follow the directions on the bottom right to order! 🧡

May’s meal prep raffle is now live!!!!

Remember, you’ve gotta be in it to win it!!!

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Story Time!

In 2017, I added hired an assistant at my corporate job. Little did I know I was gaining a friend turned sister, who would later become my right hand for all the food prep operations under my LLC.
My sister Azia () has helped me manage my meal prep operations behind the scenes since 2020. Today, we’re officially partnering as she expands her meal prep business to combine our talent as chefs and my expertise as a nutritionist with a chef curated menu that’s now complete with nutritional information, courtesy of .
Buffalo, NY & surrounding suburbs: Tap in with for your weekly meal prep orders today!
And YES, you will still have the opportunity to win some of these meals AND bonus smoothie bags for UNDER $5 as the meal prep raffles continue!

Happy prepping!

One of the big concepts I cover in my group nutrition workshops is learning how to stay on track with your nutrition journey in social settings.

When it comes to family events like cookouts and potlucks, you never know what’s going to be available and if it will align with your nutrition goals.

One way I help combat this for myself is by bringing a dish to share that everyone can enjoy for its taste AND nutrition benefits.

These cheesecake parfaits are based off of my Protein Cheesecake Dip recipe, which is a take on the viral version, but without any of the artificial sugars, flavors, or overly processed powders. 🫠

It’s easy to portion and makes a super satisfying sweet treat. I’ve also used this as a filling for stuffed strawberries and it’s a win every time. 🍓

Find this free recipe in my highlights and give it a try! 🥣

Busy parents, solo entrepreneurs, seasonal depression sufferers… This one’s for you.

And by “you”, I mean “us”, because I am all of those things.

The past couple of weeks have been filled with a surplus of private chef events and classes, volunteer work, and online classes… ON TOP of being a mom to a toddler who’s going through sleep regression and running my coaching & corporate meal prep businesses… And let’s not even discuss this bipolar weather that’s been going in Buffalo! (Spring, fight back! P l e a s e 😅)

I’ve been stressed to say the least, and figuring out “what’s for dinner” has been on the very bottom of my priority list since my kiddo is happy with chicken nuggets, fries and carrot sticks every night. 😅 So mama has been living off of snacks.

That’s right, snacks. NOT to be confused with junk food.

By skipping traditional meal times and eating small snacks or grab & go foods throughout the day instead, you can still:

🧡 Hit your macros (if you’re counting them)
🧡 Consume vital nutrients
🧡 Satiate cravings
🧡 Honor you hunger cues
🧡 Fuel your body & mind

I know by now you probably thought I was going to tell you that I’ve been living off of Starbucks and prayers but nope! My diet has been consisting of more trail mix, lettuce wraps (simply a big piece of lettuce, a couple chicken fingers and a little ranch dressing or hot sauce), protein shakes, raw veggies, berries, and whatever my daughter doesn’t finish after her meals 😅. And of course, drinking lots of water & taking my vitamins.

On top of knowing that I’m not indulging in junk food, it helps to know that this too shall pass. Routines will come back, life will settle down, and the sun will come out… eventually. 😅

If this resonates with you, swipe through & save this post for some nutrient dense snack ideas to help get you through those busy schedules and hard days. 🧡

Creating meals and shopping lists based on what’s in season helps to capitalize on maximum flavor and health benefits.

Bonus: You will often find seasonal produce has the best prices! And saving some extra coins is always a win!
Added bonus: Spring means that farmer’s markets are slowly but surely coming back around. Shopping at your local farmers’ market cuts out the middle man, giving even better prices, better quality AND supports local businesses. You just can’t go wrong!

It’s not a myth! Breakfast truly is the most important meal of the day!

Eating a healthy breakfast can help:
🧡 Increase metabolism
🧡 Boost concentration and productivity levels
🧡 Increase energy levels
🧡 Reduce the risk of developing long term health issues
🧡 Lower LDL (bad cholesterol) levels
🧡 Control weight management

Breakfast can truly set the tone for the rest of your day. Make the choice to invest in your own well being by making sure you begin your day with a healthy breakfast.

Not sure how to do that on your own? That’s where I come in. DM me for some simple, delicious breakfast ideas, including ones like this meal that can be prepped ahead of time!

The second quarter of the year is an opportunity for us to reassess our goals and realign our habits to make sure we’re staying on the right track!

Meal prep is the easiest way to keep your diet goals on track and CCMS is raffling off 5 freshly prepared chef curated meals this month and every month!

🎟️ Check the flier for entry details and enter for your chance to win today!

🎟️ Remember that if you entered and didn’t win March’s raffle, you’ve been automatically entered with one chance to win for the month of April!

🎟️ (Raffle open to local (WNY) clients only)

POV: It’s but you want to skip the tortillas (or just have them as chips on the side 😋)
The CCMS steak fajita bowl & Southwest salad fulfill all of my Taco Tuesday cravings, with none of the guilt. Protein packed and veggie loaded, these items are easily prepared at home with just a few staple ingredients.

Which would you go for? The fajita bowl or the salad? Let me know in the comments!

The problem with most conventional diets, besides them being super restrictive, is that they make you a slave to your scale.

The total picture of your health can NEVER be reduced solely to a number. Swipe through these slides for more info on how to achieve your optimum picture of health.

Creating meals and shopping lists based on what’s in season helps to capitalize on maximum flavor and health benefits.
Bonus: You will often find seasonal produce has the best prices! And saving some extra coins is always a win!
Added bonus: Spring means that farmer’s markets are slowly but surely coming back around. Shopping at your local farmers’ market cuts out the middle man, giving even better prices, better quality AND supports local businesses. You just can’t go wrong!