Kale and Kiwi

This right here is SO exciting to me!

I have been quiet about my health coaching journey for a while now as I focused on:

-Improving myself,
-Enhancing my coaching skills and,
-Working with a few clients.

Now, I have the capacity to take on 5 more clients just in time for the holidays. DM for more details or visit my site to setup your free consultation:

https://kaleandkiwi.com/coaching/


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Today's affirmation was really spot on as I truly feel like I am in a transitional period (for the better!).⁠
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Each morning I choose one affirmation to guide me through the day. I sit with it for a bit, meditate, think all the thoughts and then display it on my desk as a reminder throughout the the rest of my day.⁠
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How do you practice mindfulness?⁠
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They don’t call it “break-fast” for nothing!

Your first meal of the day eases your body back into digestion after a nights worth of rest.

I find a nice big bowl of fruit works best for me (and helps with my sweet tooth!).

How do you break your fast each morning?!

My meals are looking a little different these days.

I can't believe I am admitting this but, when I first started adding fish and poultry back into my diet I felt ASHAMED!

Why?

All of the recipes I had worked on and many of my posts highlighted my once vegan lifestyle. But guess what?

Being vegan wasn't serving my body in a positive way.

Beans, soy, nuts and corn seemingly were triggers for my IBS so even though I was eating "healthy" I wasn't paying attention to my bio-individuality.

A few weeks have gone by and I've experienced less bloat and stomach pain - now THAT is something to celebrate!

My next move: buckle down and do an elimination diet. Are you interested in joining me? DM me and we can embark on this journey together 💚

My go to smoothie bowl recipe 👇🏼

-1 cup frozen berries (I like blueberries & raspberries!)
-1/2 cup unsweetened coconut milk
-1 banana (1/2 to blend, 1/2 to top)
-Ice, about 1/2 a cup

Blend well and add your favorite toppings! I Love granola, banana, more berries and almond butter 🤤

Yes I've been gone for a month. Here's why👇🏼⁠
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I hit rock bottom. For 2-3 weeks I was feeling extremely low, and then it took me another 2 weeks to get myself back on track, in private. ⁠
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How'd I get to that low point? Head on over to my blog for the full story, but most importantly, here is how I bounced back:
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1. Acknowledgement - recognize and accept your thoughts and feelings.

2. Family⁠ - lean on them for support, they'll still love you.

3. Movement - from walking your dog to HIIT, my goal is a minimum of 30-minutes a day.

4. Self-care - these flowers, face masks and a few or***ms go a long way.

5. Detox - from the people and situations that no longer serve you.

6. Clean Eating - do what's best for you and your body.
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Health is so much more than the food you eat.
Interested in the full story? Head on over to my blog https://kaleandkiwi.com/how-to-bounce-back/

"I am not defined by my body. I am free."

This last week I found myself feeling powerless in my own body - out of control and angry at how I looked and felt. So much so that I didn't write, I didn't post, I resorted back to old [bad] eating habits...the list goes on.

Insert this amazing sweatshirt I forgot I ordered to remind me that I 100% am ALL OF THESE THINGS. And so are you.

My weekly mantra became "I am not defined by my body. I am free." and my entire mood changed. My body calmed down. My mind calmed down...

It's amazing what small shifts of your mind (and empowering fashion!) can do for one's mindset.

How do you empower yourself when you're feeling down?

P.S. Check out and this empowerment sweatshirt: "A portion of the purchase price from every limited-edition sweatshirt sold will benefit Every Mother Counts, a nonprofit organization dedicated to making pregnancy and childbirth safe for every mother, everywhere."

Why has “I’m too busy” become a badge of honor?

Why do we all feel so inclined to fall prey to a society that promotes burnout?

When did multi-tasking become a highly sought-after quality?

This week I struggled with what I would write about. Then I realized what was holding me back were my own negative thoughts and I was approaching burnout. School, work, blah, blah, BLAH. Am I right?

If you feel me, check out my latest post for my favorite way of overcoming this with Gabby Bernstein's "Choose Again Method" and a side of telling your negative thoughts to literally, shut the f**k up. 👉🏼https://kaleandkiwi.com/breakdown-lane/

5 Tips for a Balanced Meal ⚖️

1. Eat the Rainbow. Strive to include as many different colors as you can and switch it up each day! If you eat the same thing every day, your body won't receive the variety of nutrients it needs.

2. Show Gratitude. Appreciate all of the hand who touched your food before and yourself for preparing it.

3. Avoid Distractions. The emails and texts can wait - use meal time to disconnect, breathe and relax.

4. Include All the Things. Lots of vegetables, fruit, protein, healthy fats & whole grains. A well rounded meal makes for a well rounded and nutrient dense diet!

5. Opt for Water. Forego the soda and sugary drinks and stick to water.

Today's Farmer's Market Finds 😍

Anyone else get super excited for, but also a little overwhelmed by, the Farmer's Market? Now that I keep these 5 tips in mind, I'm a self proclaimed pro 🙌🏼

1. Know your seasons. AKA stick to seasonal produce! Today I scored carrots, ramps and fiddleheads...OH MY!

2. Bring cash. Common sense, but worth a reminder.

3. Go early! I've waited until the end of the day and the local farmers I like to go to first are either almost out of produce or gone for the day.

4. Talk to the farmers. Ask how they farm, if their items are organic, etc. I've become much more aware of buying organic as much as possible (no toxins here!) so this is a big focus for me.

5. Take your time. I always walk the entire market and check out all of my options before buying anything. Also, taking the time to really pick what looks appealing makes it that much better when you prepare it for yourself.

Perfect protein pancakes alert! 🥞

There's nothing better than a weekend (or weekday!) brunch, especially when it involves pancakes! Over the years I feel like I've tried SO many "healthy" pancake recipes and just never found what I was looking for.

Insert these perfect protein pancakes. Now, because everyone is different these may only be perfect to me, but I can't stop making them so there's that.

Make them perfect for you.

-1 ripe banana
-1 tbsp almond butter
-1 scoop plant protein (I like chocolate flavored pancakes!)
-1/4 cup oat flour (or GF oats, ground in food processor)
-1/2 tsp baking powder
-1/4 tsp pink Himalayan salt
-1 tsp cinnamon
-3 tablespoons coconut oil

https://kaleandkiwi.com/perfect-protein-pancakes/

Need a boost before that Zoom meeting?

Look no further than to Sakara's Superfood Cookie Dough Bites. Perfect as an afternoon pick-me-up, dessert or, well, just have them anytime because according to Sakara, this recipe is "Food as Medicine":

"Raw cacao nibs are rich in polyphenols, an antioxidant that improves blood flow to the brain.

Flaxseed contains lignans, chemical compounds that act as phytoestrogen precursors. They have been shown to help combat some hormone-related issues and encourage a strong estrogen metabolism.

Coconut and h**p seeds qualify as healthy fats, a critical macronutrient for vibrant hair, skin, and nails."

These are delicious! But don't take my word for it, try them out yourself.

Full recipe 👉🏼https://www.sakara.com/blogs/mag/superfood-cookie-dough-bites

5 Reasons to Fall in Love with (plus $50 off!)

1. Creators Whitney & Danielle started Sakara to aid in their own concerns: body image, acne, weight gain - so this all started from their REAL stories.

2. In a society that is completely obsessed with this, they don't believe in counting calories. 🙌🏼

3. Their products are truly clean. So clean even my IBS can handle them.

4. They promote body intelligence as a huge part of healthy living. Your body 100% knows what it needs - listen up!

5. Their motto: eat clean, play dirty. You can have all the greens, but also the martini and the french fries. I mean, does it get any more real than that?

For $50 off 👉🏼http://fbuy.me/pbrrx

I was supposed to be in Miami this weekend for my birthday.

And yes, I had a moment of self pity and sadness...but then I reminded myself that I was healthy. And my family was healthy.

And then I got pi**ed off because I could really go for some 90 degree weather and a beach. 😂

And then I reminded myself, again, that I should be grateful.

There's no shame in feeling sad about the things you're missing out on if you're also aware of the things you have to be grateful for.

Cheers to the positives, and the negatives! 🥂

Do ever just CRAVE a sandwich?

I had the weirdest craving for a cucumber sandwich this past week. I recognized that it was my body's way of telling me I needed some sort of nutrient that it would provide so, I made one!

The best part? The homemade, vegan "cream cheese".

Should I share the recipe?!

Relationship Status: single, but not really 💁🏻‍♀️

Hear me out. Have you ever dated yourself?

This weekend I took myself on a date, with this bottle of rose, and couldn’t help but realize I have genuinely been dating myself for the last year and a half.

Discovering my current likes, dislikes, favorite foods, wines…figuring it all out because I hadn’t done that in a while. And let me tell you – it’s AWESOME.

Especially since you don't need to share the wine.

What would your perfect solo date be?

For the full story 👉🏼 https://kaleandkiwi.com/single-but-not-really/

New favorite lunch alert! 😍

This was one of those "happy accidents". A true moment of, "what do I have in my fridge that I need to eat before it goes bad?"

And I'm happy to report this has already become a go-to salad, for lunch AND dinner, and it's definitely perfect for summer (whenever that decides to show up).

Ingredients:

• 1 handful arugula
• 1 handful baby spinach
• 1 handful of fresh herbs
• 4-6 strawberries, quartered
• 2 radish, sliced
• 1 tbsp seeds (pumpkin, sunflower, etc.)
• 1 tbsp raw walnuts, chopped

For the Poppy Seed Dressing:

• 1 1/2 tbsp walnut oil
• 1/2 tbsp balsamic vinegar
• 1/2 tbsp dijon mustard
• 1 tbsp poppy seeds
• Salt & pepper to taste

Full recipe 👉🏼www.kaleandkiwi.com/eats

8 Tips for Managing Your IBS, #8

Yes, you caught me. I jumped right from #1 to #8 because this one has been HUGE for me lately, especially during this time:

Self-care.

I think my favorite thing about this tip is that it can be SO many different things. I've found that as I began to carve out some time each day for self-care, self-love happened organically.

One of my own personal favorites is buying myself fresh flowers each weekend and arranging them in beautiful displays for my apartment.

How do you practice self-care?!

Check out the kale and kiwi series for the full 8 tips: www.kaleandkiwi.com/series

3 ways to bring positivity into your life everyday and move from fear to love. ✌🏼⁠
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1. Find pleasure in a daily task. This could even be something as simple as truly taking a moment to enjoy your morning coffee.⁠
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2. Identify something you love about yourself and remind yourself of it each day.⁠
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3. Take 5 minutes before bed to reflect and connect with your spiritual practice, whatever that looks like to you.⁠
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Still don’t know where to start? I’ll lend you one of my favorite prayers:⁠
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"Universe, please grant me the strength to move away from fear and into love. Please guide me to the happiness, self-confidence and support that already exists within me.”⁠
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The perfect plant-based tacos for & !

Although, these babies aren’t just made for Tuesday.

Tacos Relajantes:
½ cup butternut squash, cubed
1 tsp coconut oil
¼ tsp salt
1 tsp cumin powder
1 tsp chili powder
½ tsp cayenne pepper
½ cup canned garbanzo beans, drained and rinsed
½ cup cooked brown rice
1 tbsp water
2 gluten-free tortillas

Optional Toppings:
½ an avocado, sliced
Hot sauce
Jalapeño, seeded and chopped
Lime wedges

Want the full recipe? 👉🏼 www.kaleandkiwi.com/eats

8 Tips for Managing Your IBS, #1

One of my favorite of the 8 tips 👉🏼 eat a whole food, plant based diet and learn to actually ENJOY food again.

Playing around with recipes, experimenting with my trigger foods and learning to be grateful for the nourishment food provides my body has totally shifted everything for me.

One of my favorites from 's recipe book is their Seed Bread. IBS isn't a one size fits all type of thing, so I'm still playing around with it to make it the best it can be for me and my body.

Remember: embrace the journey. 🥬🥝⁠
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How to explain a blog to your dog. 🐶👇🏼

Don't. But when they give you a look like this, you should probably take them for a walk.

In all seriousness, not sure what I'd do without Louis. Even though he's probably like, "Mom, why haven't you left the apartment? I need some space!"

And while our days may look a little different lately, keeping a routine is also key. I typically start my days writing and drinking spiced lemon water.

What are your morning rituals?!
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www.kaleandkiwi.com/series 🥬🥝⁠


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How to turn a simple recipe into a bright and airy masterpiece.

It's quite simple: add avocado, microgreens, fresh herbs and voila! But seriously, making food fun and pretty makes it that much more enjoyable.

If you're looking for some fun, new recipes, head over to my blog to check out all my favorite eats. 🥬🥝⁠

www.kaleandkiwi.com/eats
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Quick & Easy Glow Green Salad. 🥬🥝⁠

This salad has become a lunch time staple for me during my because:

1. It's super easy and quick to make.
2. The dressing literally gives me life.

Ingredients:
4 cups kale, de-stemmed and chopped
½ cup garbanzo beans
1 tbsp chia seeds
½ cup radish, sliced

For the Dressing:
¼ cup scallion (green parts only), chopped
2 tsp rice vinegar
Lemon, juice from half
Lime, juice from half
Handful of fresh herbs (basil, mint, cilantro, etc.)
½ avocado
2 tbsp olive oil
Salt & pepper to taste

For the full recipe 👉🏼www.kaleandkiwi.com/eats
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Only a few short weeks ago, starting a blog and becoming an integrative health coach seemed impossible. And while I'm not even close to being done with chasing down this dream, taking the leap is officially checked off my to do list. [linkin.bio] 🥬🥝⁠

My has been an interesting one and, as of recent, an enlightening one. One that has lead me to this: ⁠
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A blog & some serious honesty.⁠
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I hope my story might inspire others, I hope my recipes bring joy, and I can’t wait to bring you on my journey to becoming an health coach. ⁠
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What's your story? Visit www.kaleandkiwi.com to see mine. 🥬🥝⁠