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 

Joy comes to us in ordinary moments. We risk missing out when we get too busy chasing down the extraordinary.
                                                      -Brene Brown

Yesterday was Day 5 of Whole 30 and I've learned that I'm miserable with too many restrictions. Cooking and eating during the week has been wonderful, and I've learned some new breakfasts other than my usual Balanced Breakfast Protein Shake. But now that the weekend has approached, I am completely joyless knowing I can't go out to my favorite restaurants with my husband. Those 1, 2, or 3 times we actually do eat out are what bring both of us pleasure. I cherish those few times during the week where I don't have to cook and can chat and flirt stupidly with my husband in one of our local good food spots.  The quote above expresses my thoughts on this topic pretty well-- I'm not happy chasing the "perfect" or extraordinary diet {Whole 30} and my diet before made my body and soul feel good. Call me a quitter, but I'd rather choose joy in the everyday ordinary moments of my imperfect life, then go another day unhappy just to prove to myself I can finish 25 more days of "perfect food". So if anyone out there feels unhappy or shameful for the way they eat or how they live, please change it and do what brings your mind, body and soul joy!

Even though I am choosing not to continue the Whole 3O journey, doesn't mean you have to stop too!  Some people thrive on strict diets to get themselves back on track, and some fail miserably with too many restrictions, like myself.  I am still dedicated to help others going through this process so I will be posting meal plans for the rest of this 3O day period for anyone that needs the "food" support. I am your biggest cheerleader for whatever brings you and your body joy!  xoxo

Whole 3O: A Gut Experiment 
Week 2 Meal Plan
 
Breakfast: 

1-2 cups of organic coffee with coconut milk
Breakfast Salad -2 boiled eggs, 1/4 avocado + sauerkraut with Buffalo Breakfast Hash
 
Lunch: 

Frank's Buffalo Tenders - served with 2 tbsp Tessamae's Creamy Ranch
1 cup of roasted green beans
1 cup or handful of raw baby spinach

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:

Rotisserie Chicken Salad - using Primal Kitchen Mayo

Tuesday:
 
Mexican Cod with a Purple Cabbage Slaw

Wednesday:
 
Yummy Taco Bowls -using cauliflower rice or leftover purple cabbage :)

Thursday: 
 
Bacon Bacon Frittata 

Friday: 
 
Leftovers

I hope you have another deliciously healthy week of eating real, good foods! 


                         Always craving good food,
                                         Jillian 

This Buffalo Breakfast Hash thinks you're beautiful, just the way you are.

Potatoes, potatoes, and more potatoes please!  I am so thankful that potatoes were created full of vitamins and minerals, such as potassium, vitamin C, folate, and vitamin B6.  The best part of potatoes is that they are Whole 3O approved too!  I am currently adventuring into detoxing my body of grains, sugars, and dairy and it has been an incredible learning experience.  It's exciting to experiment with new meals, especially my breakfasts.  Before I started Whole 3O I would have a delicious Balanced Protein Shake Monday thru Friday.  Because protein powders are frowned upon during Whole 3O (because it's not in the "wholest" food form), I am trying new breakfast meals that are still nutritionally balanced of protein, greens, healthy fats and carbs! That's when this tasty Buffalo Breakfast Hash was born into the world :). 
 
The great thing about this Buffalo Breakfast Hash is that it's great for using up leftover potatoes.  So, check out your fridge right now. Do you have some leftover baked potatoes??  If yes, then your'e in luck!  That's exactly what I used to make this clean + simple dish.  This hash consists of potatoes, onions, kale, and finally flavored with Tessamae's Mild Buffalo Sauce to really zing your morning taste buds.  Pair this flavorful hash with some eggs, avocado and sauerkraut and you have one fine looking plate. #foodporn 

Alrighty, let's hash out the details now on how to make this tasty breakfast. Enjoy!

BUFFALO BREAKFAST HASH
serves 4

Ingredients:

• 1 tbsp bacon fat, ghee or coconut oil
• 3 baked potatoes, diced into one-inch pieces
• 1/4 red onion, chopped
• 2 cups of kale, chopped finely 
• salt + pepper, to taste
• 3 tbsp Tessemae's Mild Buffalo Sauce

1.  Add 1 tbsp of bacon fat, ghee or coconut oil in a large skillet on medium heat.  

2.  Once skillet is hot and fat has melted, add chopped onions and cook until slightly translucent.

3.  Next, add in baked potato pieces and season with salt and pepper.   Cook for about 7-10 minutes. 

4.  Then, add in chopped kale and cook mixture for 5 more minutes, or until potatoes are slightly browned and kale has wilted.  

5.  Turn the heat on low and add in your buffalo sauce. Mix everything all together to cover every potato chunk with sauce! Cook for 2 more minutes.

6.  Serve this flavorful hash with eggs, avocado, sauerkraut and maybe some bacon for a tasty breakfast your body will sure to love! 


                                   Always craving good food,
                                                      Jillian 

Whole 3O: A Gut Experiment
Week 1 Meal Plan
 
Breakfast:

1-2 cups of organic coffee with coconut milk
Breakfast Salad -2 boiled eggs over salad greens (spinach, peppers, cucumbers, fruit, avocado and topped with Tessemae's Creamy Ranch or Frank's Red Hot Sauce)  
 
Lunch:

1 ½ links of Wegman’s Cilantro Lime Chicken Sausages
1 cup of roasted brussel sprouts
1/2 of 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:
 
Chicken + Chorizo Taco Bowls
 
Tuesday:
 
Spaghetti with Meat Sauce- using bison meat + zucchini noodles

Wednesday:
 
Baked Salmon with Lemon + Capers- with broccoli, onion, + peppers

Thursday:
 
Brinner- 2 Egg Omelet with kale, garlic, peppers + bacon + roasted potatoes

Friday:
 
Leftovers

I hope you have a successful first week of eating real, good foods! 


                         Always craving good food,
                                         Jillian 

All disease begins in the gut.
                 -Hippocrates

Starting on Monday, I will engaging in a gut experiment!  Yes, you heard it right, I will be diving (excitedly) head first into the Whole 30 Program. This program is not being used as a weight-loss protocol or to restrict myself of certain foods.  I am using this program as a strategy to clear my body of high inflammatory foods, such as grains, sugar, legumes and dairy, that could be causing health issues in my body.  Chronic inflammation in the body can lead to severe illness and life-threatening diseases.   The food I eat is absolutely in my control and in order to thrive and do the things I love, it's important I am fueling my body with the foods that heal me, not hurt me.  

Is it practical to think I can eat this way for 30 days straight? Hmm, probably not.  But, I am determined and dedicated to take just 30 days out of my entire life to treat my body in the best way possible, so that I can discover if there is something in my diet that has been hurting me without me even knowing it. In order to make these harmful food discoveries I will have to build a strong relationship with my mind and body.  Eating my food slowly without distractions and really paying attention to how my body feels and reacts after eating certain foods will help me recognize what foods are healing me and what foods are literally killing me. 

By the end of these next 30 days I am hoping to...

• clean out my gut of processed and inflammatory foods
• learn new recipes
• try new whole foods my body loves
• build better eating and lifestyle habits
• discover the foods that have been causing my face to break out and cause painful bloating 
• build and connect with a tribe of other health-minded people :)

Will your goals be the same?  Yes and no, because every body is different. We all react differently to certain foods and are bodies are miraculously complicated and individualized machines (it's pretty dang awesome). There is no one "perfect" solution to heal everyone.  It is up to YOU to experiment with foods, listen to your body, and make lifestyle changes that bring you joy and help you to thrive! 

With all of that being said, let's get ready for our GUT EXPERIMENT! 
Check out the program guidelines for WHOLE30 here! 

Some foods I will be using during these 30 fun-filled days are:

BREAKFAST/ LUNCH /DINNER:
My plate will have a balance of protein, carbs + fats.
Cooked in either ghee, coconut oil, bacon fat, or avocado oil.

Proteins: beef, chicken, turkey, sausage without added sugars, bison, tuna, salmon, cod, eggs, etc.

Carbs: white potatoes, sweet potatoes, squash, brussel sprouts, zucchini, kale, spinach, peppers, onions, garlic, etc.

Fats: avocado, extra virgin olive oil, almonds, chia seeds, tahini, olives, and coconut milk

CONDIMENTS:
Tessemae's Creamy Ranch + Mild Buffalo Sauce
Chosen Foods Avocado Mayo
Annie's Horseradish Dijon mustard
Green Mountain Gringo Salsa
Vinegars
Frank's Red Hot Sauce

SNACKS:
RX Bars
Lara Bars (except peanut butter cookie)
Fruit
Almonds + Walnuts
Veggies
Guacamole
Boiled eggs

My daily COFFEE:
Organic coffee with coconut milk

There will be foods I will miss for the next 30 days.  But, we had a long, hard talk and they were very understanding.  They are very proud of my motivation to be my best, healthiest self!

I have made a list of specific foods that I will miss these next 30 days.  Who knows, these foods could not be affecting my body at all and may be back in my diet after my gut experiment :)

So long, but not good-bye forever foods: 

• Any and all kinds of cheese
• Brooklyn Bred Pizza Crust
• Sourdough Bread
• Half-n-half
• ​Gluten-free oats
• Arbonne Protein Powder
• Honey + Maple Syrup

I have some recipes in my BALANCED MEALS that you can use and tweek during this Whole 30 Experiment.  Or you can check out my Whole 3O Meal Plans that I will be developing as I venture through this process.  Find new recipes on Pinterest and Instagram too!  Share the tasty recipes with me please, but only if they are Clean + Simple ;)

                  Happy experimenting for your health!

                                          Jillian 

Chicken Wing who?
                 -Jillian

This recipe will have you forgetting who Chicken Wing is.  Yes, Chicken Wing is a person in this scenario, and D. Licious Cauliflower steps in to steal the spotlight folks.  Holy cow is this Baked Buffalo Cauliflower addicting! Let's get to the good part though, the simple and healthy recipe just awaiting your finger tips.  Make this as an appetizer, a side dish or just because you have cauliflower in your fridge.  Just make an excuse to add this flavor-blasting recipe to your recipe arsenal :).

BAKED BUFFALO CAULIFLOWER
servings 4-5 or just 2 really hungry people

Ingredients:

• 1 head of cauliflower
• 3/4 c. almond meal/flour
• 1/2 c. water
• 1 tbsp mayo (Chosen Foods Avocado Mayo)
• 1 tsp garlic powder
• 1/2 tsp salt 
• fresh ground pepper, to taste
• 3 tbsp Buffalo Sauce (Tessemae's Mild Buffalo Sauce)
• fresh cilantro leaves, before serving
  

​
1. Preheat oven to 450 degrees and cover a large baking sheet with parchment paper. 

2.  Break apart cauliflower into small and medium size florets.  They don't all have to be the same size, just do what is easier for you! 

3.  In a medium-size bowl add almond meal, water, mayo, garlic powder and salt.  Stir ingredients all together until it forms a wet oatmeal-like consistency. 

4.  Dunk and cover each cauliflower nugget with this mixture and place gently on the baking sheet.  Bake for 20 minutes.

5.  Pour buffalo sauce in a small bowl.  Remove cauliflower from the oven after 20 minutes and brush each nugget thoroughly with buffalo sauce. Bake in the oven again for just 5 more minutes. 

6.  Serve these delicious buffalo cauliflower nuggets with more buffalo sauce on top and fresh cilantro.  Enjoy!


                            Always craving good food,
                                          Jillian