You are half way there to finishing your 30 day gut journey!  How are you feeling? Hopefully you are full of energy and enjoying a new way of cooking and eating. Remember how your body is feeling right now, so when you start introducing dairy, sugar, legumes, and alcohol back into your diet you can decide if those foods are worth eating or not.  Whatever you decide, make sure it brings you and your body joy!  Well enough with the chit chat, let's get to another week of eating real, good food :)
 

Whole 3O: A Gut Experiment 
Week 3 Meal Plan
 
Breakfast: 

1-2 cups of organic coffee with coconut milk
Coconut Milk Chia Pudding
 
Lunch: 

1 - 1 1/2 chicken sausage link(s)
1-2 cups raw baby spinach
1/2 sweet potato

Snack Choices:
For one day I usually eat 1 RX Bar, ¼ cup of nuts, carrots + cucumbers.
 
RX Bars
Lara Bars
Fruit
Almonds + Walnuts
Veggies
Guacamole
 
Dinner Meals:
Monday:

Baked Chicken Thighs (brushed with ghee, season with S + P)
Roasted brussel sprouts
1/2 baked sweet potato

Tuesday:

Turkey + Prosciutto Burgers (no cheese) 
Optional toppings: Primal Kitchen mayo + arugula 
Baked green beans

Wednesday:
 
Leftovers

Thursday: 
 
Brinner: 2 scrambled eggs, bacon, and sauteed kale in coconut oil (S+P)

Friday: 

Salmon with Lemon + Capers
Roasted broccoli + red peppers 

Are you enjoying the meal plans?  If so, please leave a comment because I would love to hear from you!  Have a fantastic week! 


                         Always craving good food,
                                         Jillian 

We all need to make time for a burger once in a while.  
My definition of "once in a while" is twice a week! 

The simple trick to making a good burger at home is using good protein, spices, grated onion and some kind of healthy fat.  That's the winning combination for making these TURKEY + PROSCIUTTO BURGERS so juicy and flavorful.  The organic ground turkey is paired with garlic and basil for flavor, grated onion for moistness, and salty, crispy and fatty prosciutto for the perfect balanced burger.  I always make burgers using 2 lbs of meat, so leftovers are available for easy lunches or even breakfast!  Cook once, eat twice right?!?  Alrighty...it's burger o'clock! 

TURKEY + PROSCIUTTO BURGERS
makes about 8 patties

Ingredients:

• 2 lbs ground turkey
• 1/4 yellow onion, grated
• 1 tsp garlic powder
• 1 tsp dried basil 
• S + P, to taste
• 1 package of prosciutto (6-7 pieces)
• Gruyere cheese, sliced

1.  In a large bowl mix meat, grated onion, and spices together with your hands.  Form meat mixture into 8 medium sized patties.  

2.  Grill or cook burgers in a pan for about 7 minutes on one side and flip to finish cooking (total time about 11-15 minutes).  

3.  While the burgers are cooking, heat a large pan on medium heat. Fry prosciutto pieces on both sides (about 10 mins. total) until crispy and set aside. 

4.  Once burgers are almost cooked, place sliced Gruyere cheese on top of burgers so the cheese begins to melt.  

5.  Serve these juicy turkey burgers on top of some crispy prosciutto pieces, some garlic mayo, a handful of baked sweet potato fries and a side salad.  Simple + delicious! 


                                Always craving good food,
                                               Jillian 

Going grain-free isn't keeping me from pizza night.

To me, the best part about pizza is the toppingzzz!  This grain-free pizza crust took me about 10 minutes to whip up, and then I got to the fun part...adding the tasty toppings! This process goes even quicker when you already have cauliflower rice ready to go in your refrigerator. This crust is not for thin and crispy lovers, because it's more on the slightly crispy softer side. So instead of filling up on a grain-filled crust (not as nutrient-dense), you get to fuel your body with more whole ingredients!  Are you ready to whip up a simple healthy pizza?  Grab a skillet, the 4 ingredients needed, and let's get cooking! 

SKILLET CAULIFLOWER PIZZA CRUST

Ingredients: 

• 1 tbsp butter or ghee
• 1 egg
• 1 cup cauliflower rice
• salt + pepper, to taste

1.  In a small skillet (8-9 inches) heat butter or ghee on medium heat.

2.  Meanwhile, in a medium-sized bowl whisk egg, cauliflower rice, and salt and pepper together. 

3.  Once skillet has heated, pour in the egg mixture, making sure it is spread out covering the bottom of the skillet evenly. 

4.  Let cook for about 5-7 minutes and gently flip the crust to cook on the other side.  Preheat your oven to 400 degrees. 

5.  Gently remove crust from the skillet once it has completely cooked. Then place your favorite pizza toppings on top of the crust.  The pizza pictured above has crushed tomatoes, smoked sausage, kale, onions, and goat cheese- yummy!

6.  Bake your pizza for 13-15 minutes and enjoy!


                           Always craving good food,
                                           Jillian 

Sometimes I wake up just wanting to eat cake for breakfast.

Do you ever crave something sweet in the morning?? Well, I have a solution that is not only sweet, but it's healthy too! I created this Coconut Milk Chia Pudding during my Whole 30 experience because I needed a break from eating eggs every morning.  This recipe is so simple to put together - just pour, shake and let set.  Before you eat this creamy sweet pudding, just add in your favorite fruit and nut butter toppings, yummy!

Try this clean + simple recipe ASAP, and let me know what you think! 

COCONUT MILK CHIA PUDDING
serves 1

Ingredients:

• 1 cup of light coconut milk
• 3 tbsp chia seeds
• 3 dates, chopped
• Optional: A sprinkle of the following spices: cinnamon, nutmeg, turmeric, and ginger 
  

Toppings:

• 1 tbsp almond butter
• 1/2 banana, sliced
• 1/4 cup berries

1.  Put all ingredients for the pudding (not the toppings) in a mason jar.  Shake the jar well until the chia seeds are dispersed all around.  

2.  Close the jar and put into the refrigerator. Let the mixture sit overnight or for a couple of hours so it can set into a creamy, pudding-like texture. 

3.  Pour pudding mixture into a bowl so you have plenty of room to add in your tasty toppings!  

Enjoy this amazing quick breakfast :)

                                 Always craving good food,
                                                       Jillian 

Make eating real, good food and movement in your life a priority, then you won't have any excuses why you're not feeling good. 
                                                    -Jillian K. 

Are you pumped to read about the newest health fad in the world today??
 
Grand! I have read a lot of books about nutrition, health and movement and want to spread all of this new knowledge to the world! My passion is educating to help others live happy lives. I hope after reading this you will say, "Duh- I can totally do this!" or be brave to find the help and support you need to make it happen for you. I will be summarizing all of the wonderful information I have learned, especially from one of my favorite books, "Eat the Yolks" by Liz Wolfe.  She's an incredible author that has done the research on real food, and she's freakin' hilarious too!  If you haven't read her book, do yourself a favor and pick up a copy to read this summer.  It's a real food "bible" that I refer to time and time again. Well I think this introduction is long enough, so let's get to the good stuff, shall we?

THE NEWEST HEALTH FAD will be presented to you using bullets, because I like when writers get straight to the point by using tiny, bold, black circles. These "points" are in no particular order, and are all equally important. 

Presenting (drum roll)... THE NEWEST HEALTH FAD
​

• Worry more about nutrients and less about calories.
• If you're not losing weight, it's either because of your lifestyle habits or your hormones.
• Eat what your ancestors ate and other newly created real, good stuff out there. 
• Eat when your hungry and drink when your thirsty. Don't eat because your feeling sad, depressed, or angry.  Just go for a walk or move your body. 
• Balance your meals with a variety of real food- protein, fats, and carbs. Your body absorbs the nutrients better when they are eaten together. 
• Move your body as often as possible throughout the day.  Sit, stand, jump, walk, squat, etc. Mix it up and have fun moving! 
• Don't eat food "on the go". Your body needs rest to digest food properly, and it also allows you to take a minute to appreciate your food before eating. Show your food some gratitude! 
• Cook more and include your family and friends in the process. Habits can be developed at any age.  Your loved ones are watching you whether you realize it or not.  If you want your loved ones to be healthy and thrive, then model consistently how to do that. 
• Balance is key. Eating out is super fun, but make sure you are cooking more of your meals than you are eating out.  Get my free eBook "Balancing Cooking + Dining Out" ! 
• Pretend processed foods don't exist, because they didn't when our ancestors were alive. 
• Find joy in your life and create a life you love.  When you love your life and yourself, you can love others. 
• Make eating real, good food and movement in your life a priority, then you won't have any excuses why you're not feeling good. 
• Learn about your gut and how to take care of it.  A happy gut leads to a happy body. 
• Experiment with foods to find which ones make you feel good. Our bodies are like snowflakes, no two bodies are the same.  

That's it folks, that's the finale of my post.  Did you realize that this actually isn't a "fad" at all? It's a healthy lifestyle plan- ha, fooled you! Everyone loves new things or the latest trend, so I thought by presenting this information with the title "Newest Fad" it would intrigue you to learn more.  The funny thing is that most of us already know this information and don't apply it to our lives. Why? Because changing your habits and lifestyle is EXTREMELY difficult.  So, if you need help making these changes, I am up for the challenge if you are!

If you want to start thriving in your life to be the best possible you, then follow this lifestyle plan right now. Make this lifestyle plan your personalized b*tch (pardon my language)!  If you need help making changes like these, then I would LOVE to help you.  As a teacher and health coach, I am very passionate about helping people find joy in their lives.  It would be an honor to work with you, to learn about you and your lifestyle, so that I can help you to make small changes to make your life a little happier + healthier. Click the button below or email me if I can be of service to you in anyway.  

Invest in your health, because you are so worth it. 

                                      Always craving good food,
                                                     Jillian