Eats Treats & Parsnips

Are you learning to cook for someone with food sensitivies? It doesn't have to be cumbersome. No one has to feel like they are eating special food or being left out.

Making accommodating meals can be as easy as making two versions on the same meals in different pans.

In this case, one pan has rice, chicken, peas, carrots, corn, green beans, garlic powder, ginger powder, and gluten free soy sauce. The second pan has rice, water chestnuts, carrots, bell peppers, ginger powder, turmeric, black pepper, cayenne pepper, mustard powder, and soy sauce, and will be served with a piece a salmon.

Navigating what is safe to eat in the world of food intolerances is, unfortunately, more art than science.

Take the low FODMAP for example. Strawberries were once considered a safe food with no detectable FODMAPs. Then something changed in how the tests were run. Now, eating more than five berries may cause some people discomfort due to the amount of fructose.

What changed?

Did your GI system suddenly change?

No.

Did strawberries suddenly change?

No.

It's all in how the tests are run on the strawberries.

What does that mean for you?

1. Take any references on what are safe foods and safe amounts as a starting point.

2. Listen to your gut. If you feel ok after eating a particular food, great! Keep eating it. Explore if you can eat the amount you desire. If a food doesn't make you feel good, cut back the amount and the frequency.

3. Keep this in mind for recipes, too. A low FODMAP recipe likely fit within what was known to be low FODMAP at the time it was created, but what is considered low FODMAP is changing over time as we learn more.

We eat with our eyes first. Adding a little bit of greens to an ordinary meal like English muffins pizzas gives you that added WOW factor. Plus, a new extra nutrients 🙂

Pictured: English muffin pizzas with English muffins, kale, and BBQ chicken made with BBQ sauce.

Have you noticed your desire to exercise changes when you change your diet? It may be because the diet change is changing your microbiome.

Gut microbes may affect motivation to exercise Researchers found a pathway by which gut microbes affect levels of exercise in mice. The findings, if confirmed in humans, suggest strategies to help encourage people to exercise.

Imagine what 2023 could hold if you made an effort to explore new foods and expand your diet!

Stop restricting and try something new.

Find a new favorite pizza topping combo 🍕

Find a new favorite salad 🥗

Find a new favorite fruit or vegetable 🍇🥥🫑🫒

The thought of trying new foods or even old favorites may be scary if you are dealing with GI issues and food sensitivities or intolerances.

The good news is that there are new enzymes like on the market that can help you digest them!

Stay tuned for more on digestive enzymes.

HAPPY NEW YEAR!

As you look forward to what 2023 has in store, remember that change does not happen over night or even in a month.

Make choices every day that bring you joy, both short term and long term. That means feeling that runners high, taking a walk with a friend, loving how you feel after eating a salad, and savoring every bite of that cookie cake.

Take what you have learned in 2022 to the next level with the Parsnips and Planks 14-Day Program. It is easy to follow along and flexible to fit your lifestyle. The Parsnips and Planks Program meets you where you are now and builds you up. It combines both the nutrition and exercise components of wellness and is suitable for all levels.

Sign up today!

https://eatstreatsandparsnips.com/parsnips-and-planks/

Keep stress around the holidays to a minimum by keeping most of the meals quick and simple.

Nachos are one of my go-to's. Pick your protein, be it ground beef, ground chicken, canned chicken, extra cheese, or tofu crumbles. And then add a ton of veggies! Think outside the box when it comes to veggies and pick 3 or 4 different ones. Consider olives, bell peppers, tomatoes, spinach, kale, radishes, or even broccoli.

Are you in a cooking rut?

Change up the spices and herbs you use!

For example, I often make fried rice with eggs, carrots, and bell peppers seasoned with ginger powder and soy sauce. To mix it up, I substituted the ginger and soy sauce with basil, parsley, thyme, cayenne pepper, and lemon juice.

What spices and herbs are you going to try this week?

Did you know that being intentional about how much protein you eat in each meal can have a significant impact on your other health goals?

This bowl of cereal, for example, has 40g of protein!

Comment with a ❤ below if you are surprised.

Mini Challenge Day 1: exercise move

December is almost here! Do NOT give in to all of the holiday temptation this early in the game.

Start building good habits today that will keep you feeling good all month long.

The 14-day Parsnips and Planks Program is the best place to start. It covers exercise and movement as well as food and fuel. It takes less than 30 minutes per day.

Set yourself up for an AMAZING December. Sign up for Parsnips and Planks today!

Today is the last day to get 50% off.

https://eatstreatsandparsnips.com/parsnips-and-planks/

Are you putting up holiday decorations today?

Are you shopping for holiday gifts?

Pick up something for yourself today too. Something that will make you stand taller, feel accomplished, be proud of yourself.

Get the full 14-day Parsnips and Planks Program for 50% off.

Click the link in the bio to buy now.
https://eatstreatsandparsnips.com/parsnips-and-planks/

Happy Thanksgiving! Hope you are having a wonderful day 🥧

Have you ever thought you couldn't eat a particular food without symptoms only to find out later that you can eat the food with no problems?

It might be because our guts are constantly changing. They change in response to what we eat, medications we take, and how much we sleep just to name a few of the factors.

If you have been avoiding a food for awhile, go ahead and try it! You might be pleasantly surprised 🙂

Don't go crazy and eat a huge portion though.

Choose to be adventurous on a day when you're feeling good.

Eat a small portion.

Don't be adventurous with more than one food a week.

For more on reintroducing foods into your diet, send me a DM 📨

Happy Saturday! May today's adventures bring a smile to your face 😊

Remember the keys to wellness are simple.
1. Move your body
2. Eat some fruits and veggies
3. Drink water
4. Smile and enjoy what the day brings

It does not need to be complicated. Trust yourself. Listen to your body.

Whatever today holds in store, you are ready!

Don't let the weekend drain you. Keep your energy up by choosing nutrient dense, antioxidant loaded whole foods over packaged foods that are high in sugar, fat, and salt.

There is a place for packaged foods in a healthy diet, but it isn't as your main staple. You will feel much better and have more energy when your diet includes fruits and veggies.

Enjoy your weekend feeling great!

Play hard and also take care of yourself this weekend.

If that sounds like a contradiction, it's not.

Dr. Natasha Arora will let you in on the secret.

Schedule a free 15 minute call to unlock the ETP trick to happy and healthy long weekends. Link in bio.

https://calendly.com/etp-connect/food-coaching?month=2021-09

Scrumptious Indian food without onions?!?!

It's possible. I promise!

Found out the secret through the link in bio. https://eatstreatsandparsnips.com/recipe/masala/

You're doing great reaching for your health goals! 👏👏👏

Keep it up! 💪

New healthy food adventures keep the momentum going. Try one of these salad recipes this week 🥗

This is one of our favorites 😊 Baby lettuce with peas, diced radishes, cucumber, and Manchego cheese dressed with chives, salt, and olive oil

Link in bio: https://eatstreatsandparsnips.com/recipes/ -recipes+course:salad

Happy Friday friend!

The new school year is here, and I know you have a lot going on. Making breakfast, packing lunches, getting the kids to school on time, rushing to work, and then and then ... well, you know. You're living it.

In all the go go go, don't forget that you need to eat too. Even something as simple as veggies and an egg will keep you more even keeled and ready to take on the after school whirlwind.

Chop a few extra veggies when you're prepping other meals, like the kids lunches. Keep hand boiled eggs on hand. (Did you know you can even buy them hard boiled???) Now, you'll have a nourishing lunch or afternoon snack that's easy and easy to pack for on the go too.

You're doing great friend! Keep at it, and remember to feed yourself too.

Everyone around you will applaud when you whip out a ready made meal instead of turning HANGRY after your workout.

Pre chop, pre cook, or simply pull out leftovers. There are many ways to have food ready in less than 5 minutes from when you step into the kitchen.

Join the Parsnips and Planks challenge to unlock the secret to instant meals and no more HANGRY! Sign up today. https://eatstreatsandparsnips.com/parsnips-and-planks/

Carb loading can be more fun than a big bowl of pasta!

What is your go to carb loaded meal?

Whatever it is, add a few veggies. You'll feel lighter and more energized.

Do you exercise in the morning?

Depending on your routine, you may find it best to eat something small before exercising and then have a larger breakfast ready to eat shortly after your workout session.

Skillet breakfasts are a fantastic option, especially if you cook the veggies ahead of time. Just heat them up in the skillet, cook the egg (or eggs 🙂 ) the way you like them, and P**F, breakfast!

Friday Food Tip:

When you think about carbs, think beyond starchy carbs like bread, rice, and potatoes. Vegetables also have carbs along with vitamins, minerals, and antioxidants to keep you feeling good :)

Avoid making poor food choices after a work out by having a meal or snack on hand. That could mean a hard boiled egg or a piece of fruit. Or maybe, it's a light meal like this summer bowl of chickpeas, cheese, and cucumber.

Here are two tips to help with your post-workout recovery.

1) Make good food choices as easy as possible. For example, pre-cut the cheese and cucumber. You can be eating in less than 1 minute!

2) Choose meals that work for your schedule. If you need to run out the door after your workout, pick food that works on-the-go. This meal is great for on-the-go when you're squeezing in a work out. Pack it to go and eat when you get to your next destination. Just don't wait too long or you'll have an energy crash.

Happy Friday! ☀️😊☀️

Are you tired of the same drinks every summer? Check out these ETP drink recipes for something new. Link in bio. https://eatstreatsandparsnips.com/recipes/ -recipes+course:drink

Compared to many store bought options, these drinks won't zap your energy with high amounts of sugar.

Many ETP drink recipes are also smoothies or incorporate fruit and veggies. That way you can increase your antioxidant and fiber intake too!

Enjoy and have a terrific Friday friend!