kate Daugherty functional wellness
Big Ass Salad Ingredients

How To Build an Epic Salad

September 12, 2021

One of the most frequent questions I get asked is, “What is your signature dish?” My answer is hard to explain, but it comes down to: I can build an EPIC SALAD. I love a vibrant plate filled with color- vegetables, protein, fat, carbohydrates and tons of flavor. Usually I give my answer in pictures. My strength is aesthetic plates of food.  The good news for you? It really takes very little cooking skill. And I’m going to teach you how to build an EPIC SALAD for yourself.  No. Boring. Salads. Salads are an easy way to incorporate a huge variety of vegetables into your diet, and by using different textures and flavors, it’s something you’ll look forward to eating.  With a little preparation, you’ll be able to plate things and make a satisfying meal in very little time. I wash and cut my vegetables as soon as I bring them home, so they are ready to assemble. I always keep shelf-stable things like seeds, nuts, olives, and beans in stock to add healthy fats and micronutrients as well. Thrive Market has by far the best prices on these things, and I’m always finding new items!   So, what are the steps involved to build an epic salad…. Step 0: Get Good Plates.  I’m very particular about my serving dishes. I need a huuuuuge plate to hold all this goodness. I was at a restaurant when I found my perfect salad plates. I asked the restaurant manager where I could order them. Crate&Barrel recently stopped carrying them, and I had to do some serious research to find a place to restock. (Shoutout to replacements.com) Anyway, I like 12″x12″ plates, OK?! Obviously, this isn’t an essential step to build an epic salad. Step 1: Start with greens. This is the filler of your salad. Most people make boring salads because they stop with this step. Think of your greens like the foundation of the house. You need it there, but you don’t really think about it when you’re boosting curb appeal. However, dark leafy greens do provide fiber, iron, magnesium, potassium, and vitamins A, C, and E. I always keep a large clamshell of mixed greens in the fridge to supplement other bitter greens. My typical serving is about 2 cups of greens per salad. Choose from the following: Arugula Spinach Romaine Watercress Kale Mixed Baby Greens Bonus points if you can incorporate: Radicchio, Dandelion, Mustard, or Chard Step 2: Dress Your Greens. I always take the time to do this before adding any other vegetables. The leafy greens are what needs the dressing most! Chop your greens, add to a mixing bowl with about 2 tablespoons dressing, and toss gently. Once your greens are dressed, you can add these to the plate. Store-bought dressing with clean ingredients is fine, but it really is very simple to make your own. You’ll need oil (EVOO, Flaxseed, Walnut, or Avocado) and an acid (citrus juice or vinegar) at a ratio of three parts oil to one part acid. Then, to make it interesting mix in any of the following: dijon mustard, spices and herbs. If you want a creamy dressing, blend in avocado or tahini. I love a lemon-tahini-olive oil mix! <<Give your body the nutrients it needs to create healthy hormones. Download my Hormone Healing Diet Guide with Meal Plan & Recipe Book>> Step 3: Add more vegetables. I try to pick at least four additional vegetables. When you’ve already got them washed and prepped- it’s easy. That’s where the planning comes in. Think about the following list and next time you’re grocery shopping, pick up something new! It’s good practice to add 2 cups total of these vegetables: Cucumbers Bell Peppers: all colors Sprouts: Broccoli, Sunflower, Alfalfa Tomatoes Carrots Broccoli Cauliflower Cabbage: Red, Green, Napa Mushrooms Snap Peas Asparagus Artichokes Zucchini Onions: Red, Scallion, Shallots  Beets  Sweet Potato Radish You can add more depth by having a mixture of raw and cooked vegetables. I like roasted roots (sweet potatoes, beets, parsnips) with some raw crunch (snap peas, carrots, radish).  Step 4: Add some herbs. The flavor profile will explode if you can add any kind of fresh herb. My general practice is to choose one or two bunches each week, and add those to everything. Then I’ll mix it up the next week. Don’t get stuck thinking that a strong herb like dill will throw off the whole dish… be adventurous! If you can’t find fresh herbs, dried herbs will work. I use a small handful of fresh herbs, and 1-2 teaspoons of dried.  Parsley Cilantro Basil Oregano Dill Mint  Step 5: Protein! Some protein is essential to a filling, complete meal when you set out to build an epic salad. A good serving is 4 ounces minimum, up to 8 ounces if you’re on that gain-train. Don’t sleep on quick options like canned fish or high-quality deli meats. Choose from: Canned or Fresh Fish (Salmon, Sardines, Herring, Trout, Tuna) Chicken  Turkey  Beef Tempeh Hard-Boiled Eggs Shellfish (Shrimp, Lobster, Oysters, Scallops) Beans and/or Veggie Patties* (*NOT processed meat patties) >>Sourcing is SO important. I order my meat from Northstar Bison, a ranch located in Northern Wisconsin that ships all over the country<<  Step 6: Find some Healthy Fat. You need to have some healthy fats in your salad to help absorb the rich fat-soluble nutrients A, D, E, and K in plant foods. You’ll get some fat from the dressing, but these extras add texture variety to build an EPIC SALAD. Add a serving of 1-2 of these healthy fats. My go-tos: Avocado Nuts: Almonds, Cashews, Walnuts, Hazelnuts, Pecans, Etc Seeds: Flax, Chia, Hemp, Sunflower, Pumpkin, Sesame Olives  Cheese*: Feta, Blue, Parmesan, Mozzarella, Etc. *As tolerated.  Step 7: Add a ferment. I have to be honest, this one doesn’t always make it to my salad. I’m often scooping a serving of Kimchi straight from the jar. Including a serving of a fermented food like sauerkraut, kimchi, pickles, or homemade yogurt keeps

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Dairy Free Spinach Artichoke Dip with oat Milk

Vegan + Dairy-Free Spinach Artichoke Dip – w/ Willa’s Oat Milk

September 7, 2021

This Dairy-Free Spinach Artichoke Dip is made with whole grain oat milk, for a lightened up version of a heavy classic. It’s hard to find dairy-free, vegan dips that everyone enjoys! I tested it out on non-suspecting volunteers at a potluck, and they didn’t even notice that it was missing the cream cheese, sour cream, and mayonnaise that typically makes up a Spinach Artichoke Dip. I served it warm, straight-from-the-oven, with grain-free tortilla chips. It would also be great paired with gluten-free pita, naan bread, or raw vegetables. If you’d like to make a meal out of it: add this dip to baked chicken breast in the last few minutes of cooking! Oat milk offers a great creaminess without heaviness. Plus, it’s dairy-free and vegan! For the ultimate sugar-free, clean, dish I use Willa’s Unsweetened Original Oat Milk. The cashew cream base mimics a heavier sauce, and provides healthy oils and minerals. Related: One-Pot Spinach + Lemon Pasta If you’re looking for an effortless, blend-and-bake type of side dish- here it is. This Spinach Artichoke dip comes together quickly: with super-clean ingredients that keep you feeling your best.  “Dairy-Free Spinach Artichoke Dip” is a perfect side or appetizer that will impress your friends and family. They don’t even have to know how healthy it is! Cashews are often used in vegan cooking to replace heavy cream sauces, and this dip is no exception. The nutty base, plus the creamy oats, plus the salty artichoke are a perfect marriage. This is my simple, go-to ingredient list: -Raw Cashews, soaked –Willa’s Unsweetened Original Oatmilk -Apple Cider Vinegar -Nutritional Yeast -Artichoke Hearts -Fresh Baby Spinach -Salt, Pepper, Garlic Powder Lighten things up with this Vegan Dairy-Free Spinach Artichoke Dip made with Oat Milk! My favorite Nutritional Yeast is Thrive Market Nutritional Yeast. I always stock up in my Thrive Market boxes! I order my oat milk directly from Willa’s! You may find this in your local market, but the direct-to-consumer sale means you get a trusted product from a small woman-owned company. Click here to get $10 off your first order! View this post on Instagram A post shared by THE FACILITY 📍Denver (@thefacilitydenver) You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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AIP Lemon Coconut Power Balls autoimmune protocol snack idea

AIP Lemon Coconut Balls: Snacking on a Restricted Diet

July 10, 2021

Lemon Coconut Balls are the AIP-approved snack you’ve been looking for. Not to mention keto-friendly and loaded with healthy fat and protein. It’s summertime and my fridge is filled with all things bright and citrusy. I like having quick snacks that I can grab when I’m living an active life: out hiking, biking, paddle boarding, and exploring. Instead of reaching for a packaged snack, I take time to prep some clean-ingredient treats that I can store in the freezer. These AIP lemon coconut balls are just that! The best part? They are gluten-free, dairy-free, soy-free, nut-free, seed-free, and hater-free. Unless you don’t like coconut. I like this recipe because it fits within the restriction of the Autoimmune Protocol (AIP Diet). It can be tough to find bars and snacks that are nut-free! My AIP lemon coconut balls come together with the help of melt-in-your-mouth coconut manna. If you don’t know what coconut manna is yet, it is to coconut what peanut butter is to peanuts. A concentrated spread made ONLY with coconut. Delicious, clean, and filled with medium-chain fatty acids! Related: Gluten-Free Dairy-Free Perfect Bars If you’re looking for a quick, nutritious, AND flavor-packed snack- here it is. These lemon coconut power balls come together quickly: with super-clean ingredients that keep you feeling your best.  “Lemon Coconut Balls” are a perfect quick snack that will help you reach your protein goals while maintaining a restricted diet. Try these mid-morning or mid-afternoon for a boost to get you through the day. There’s room for substitutions here, but this is my go-to ingredient list: -Unsweetened Shredded Coconut -Coconut Butter –Grass-Fed Collagen Peptides -Lemon Juice -Lemon Zest -Maple Syrup -Vanilla Extract -Sea salt Liven things up with these bright, citrusy AIP Lemon Coconut Power Balls! My coconut obsession is Nutiva Coconut Manna. I always order mine through Thrive Market! I order my ingredients from Thrive Market. I find shelf-stable products at cheaper than grocery stores. The AIP-filter is awesome for navigating a tricky diet!           View this post on Instagram                       A post shared by THE FACILITY 📍Denver (@thefacilitydenver) You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Culebra Peak- 39th 14er

CO Hike Series: Culebra Peak

May 30, 2021

Culebra Peak is one of Colorado’s Fourteeners in the Sangre de Cristo Range Culebra Peak is one of Colorado’s 14ers – Mountains that rise above 14,000 feet. It is a lesser-known hike close to the New Mexico Border. Culebra is one of Colorado’s privately owned peaks, which brings up mixed feelings for outdoor enthusiasts.  This wilderness area is owned and managed by Cielo Vista Ranch. There is a fee to hike (and hunt) on the property. For me, I was happy to pay for the experience. Here’s why: The mountain is pristine and preserved due to controlled traffic. There are no trails above treeline, and only 20 hikers get reservations on summer weekend days. If you’ve spent any time on Colorado’s 14er trails, you know what a privilege this is. [I would estimate I generally see 300+ people per day on a similarly ranked mountain.] Due to the reservation system, we picked a day in late May and hoped for the best with weather. Our first choice was rescheduled due to rainstorms, and luckily we were able to secure a reservation one week later. The hike date: May 23, 2021.  This was still early in terms of the hiking season, so we knew to expect some snow coverage. Still, I was shocked by the amount of snow in the basin.  We arrived at Cielo Vista Ranch the night before the hike with plans to camp at the gate. There is a designated tent camping area just inside the fence, and flat parking for car camping. I chose to set-up camp in the back of my 4Runner- a familiar practice for me when hiking 14ers far from home.  We woke early Sunday morning to get dressed and prepped. Carlos came down at 6AM sharp to open the gate and check us in according to our reservation. We drove the short 1.2 miles up to ranch headquarters, where there is another parking lot. The ranch hand gathered all hikers there for a short safety briefing. Big things: You must be back down to HQ by 6PM. Otherwise, they begin search and rescue practices (and you get charged a fee). He also gave us intel that snow traction would be necessary, especially for coming back down.  There are two other parking areas higher in the basin. One is about 2 miles past HQ, and the final Upper Trailhead Lot is about 4 miles past HQ. Both require high clearance and 4WD. However, due to the recent wet weather and downed trees, we got the pleasure of beginning our hike from ranch HQ (…bringing the roundtrip distance to about 14 miles).  We were just happy to get the opportunity to hike! So, we started up the long dirt road at about 6:20am. The road certainly has some decent grade to it, but we maintained about a 2.5 mph pace pretty well. We had a few early morning showers, an ominous sign for Colorado as it generally doesn’t rain before noon. Luckily, we found gratitude for the cool temperature and trekked on.  Just before reaching the Upper Trailhead, we ran into significant snowbanks and donned our snowshoes around 11,000 ft. We could see a significant snow-covered incline to the ridge. The snow was hard to manage in this basin, even in the early morning. As the sun hit the snow and softened, we found ourselves sinking and stumbling over our bulky snowshoes. Once we gained a higher grade, the snowshoes helped with traction and hiking was generally straightforward.  There is a large cairn at the top of this ridge. It wasn’t as obvious as the 14ers.com route description makes it out to be, but we easily followed other snow prints and I never felt off-route.  I made it up to the cairn at about 10:30am and saw the infamous “snakelike” Ridgeline that gives Culebra its name. The high peak visible from this point is actually a false summit, but still provides a great vantage of where we were headed. The ridgecrest is at 13,350 ft of elevation, so there is still significant climbing from here.  We stashed our snowshoes, and switched over to micro spikes, as the snow was crusty and windblown. The traction is absolutely necessary, but flotation was no longer needed.  At this point in the hike, we were introduced to the wind. The never ending wind. I’ve never felt wind gusts like this in my life. Carrie and Avrohom (my hiking partners) described it similar to the feeling of indoor skydiving- where the wind tunnel is so powerful it suspends you in mid-air. [Note: When we got back down to HQ, they confirmed wind gusts of 40-50mph] The wind was so strong and so loud, we hiked on in without talking as we couldn’t hear each other, and barely our own thoughts. Honestly, if I had been alone, I would’ve turned around.  The ridge hike was much more enjoyable than the initial approach. It went much quicker than expected when viewing it. We did some boulder weaving, but it is mostly a straightforward walk without much exposure. Upon reaching the false summit, we got a great view of the final approach to Culebra. Beyond that, we were pretty socked in with cloud cover.  Again, the final approach seemed to go much quicker than expected, and before we knew it we were standing on top of the summit! This is an incredible feeling that never changes, no matter how many fourteeners I’ve completed. All three of us have 14er experience, and yet, all three of us got to share that euphoric feeling of “WE DID IT”. (This was Carrie’s 50th 14er!) We arrived on the summit around 12:20pm- 6 hours from the start, and about 7 miles of hike distance. We were fortunate to have a slight weather break that made it tolerable to rest on the summit for a bit. The wind was certainly still THERE, but not unbearable. We were able to get great views of the Spanish Peaks, Little

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How to Create a Toxin free environment limiting exposure in daily life

Reducing Toxic Exposures in our Modern World

May 19, 2021

In our modern world, exposure to potentially harmful chemicals and other toxins is unavoidable. However, we don’t need to live in complete fear if we bring awareness to WHAT we are exposing ourselves to and reduce toxic burden with healthier choices. Toxic exposures can be manageable with awareness and minor changes. Toxic chemicals exist in our food system, our personal care products, our workplaces, and our environments. The U.S. Toxic Substances Control Act (TSCA) lists 85,000 chemicals registered for production in the United States. This is a concern because there are a number of medical conditions linked to toxic chemicals including obesity, metabolic syndrome, diabetes, cardiovascular disease, Alzheimer’s and Parkinson’s, cancers, and fibromyalgia. There are ten categories of prevalent, persistent, and detrimental toxic chemicals to human and environmental health: Heavy Metals: lead, mercury, arsenic, cadmium, aluminum polycyclic aromatic hydrocarbons (PAHs) plastics (phthalates) phenols, such as bisphenol A (BPA) organochloride pesticides (OCs) organophosphate pesticides (OPs) polychlorinated dibenzo-dioxin & furan (dioxins) polychlorinated biphenyls (PCBs) polybrominated biphenyl ethers (PBDEs) polyflourinated compounds (PFCs) How to limit/reduce exposure to toxins The three main categories within our control are dietary exposures, home & office exposures, and personal care exposures. Below are a few tips in each category to take control of your own health and reduce toxic burden. Reducing Dietary Toxic Exposures Choose organic animal products such as dairy, eggs, and meats (PAHs, OCs, OPs, dioxins, PCBs, PBDEs) Cook low-and-slow cooking methods, avoid charring (PAHs) Choose wild-caught fish and seafood (PCBs, dioxins, PBDEs) Avoid large, predatory fish such as shark, swordfish, and tuna (Hg, PBDEs, PCBs) Use only glass, ceramic, or stainless steel containers for heating and storing food (phthalates) Avoid plastic water bottles, travel mugs, and hydration reservoirs (phthalates) Use beeswax or silicone wraps instead of vinyl cling wrap (BPA) Avoid high-fructose corn syrup (As) and processed foods containing BHT, BHA, benzoate, sulfites, and artificial colorings and sweeteners. Choose local, seasonal, organic produce whenever possible. Wash all fruits and vegetables. Only consume organic versions of the EWG’s “Dirty Dozen” list of high-pesticide produce (OCs, OPs) Reducing Home and Office Exposures Consult the EWG Drinking Water Database and consider testing your water supply. Use a high-quality purification system, such as Berkey. (Pbs, As, Cd, trihalomethane, atrazine, benzene, etc) Let the tap run for several minutes before using for consumption Filter shower water (chlorine, OCs) and avoid vinyl shower curtains (phthalates) Filter air in your bedroom and office using a true HEPA filter, ionizer, or plants Replace older furniture, carpets, and padding (PBDEs) Take your outdoor shoes off when entering your home Choose fragrance-free detergents and cleaning agents (phthalates) Avoid non-stick treated pots and pans. Consider a safer alternative, like the Always Pan Use low or no-VOC paints, glues, sealants, etc. in new construction Reducing Health Care and Personal Care Toxins Stay well hydrated (The solution to pollution is dilution) Stop smoking, avoid chronic medication use Use the EWG’s Skin Deep Resource for choosing personal care products Avoid fragrance, antiperspirants, and preservatives. Shop Clean Beauty Choose composite over metallic dental fillings Slow changes = Improvement in Reducing Toxic Exposures Looking at a list like this can feel overwhelming. Instead, focus on small changes, one at a time. Instead of a complete overhaul, replace personal care and cleaning items with better choices as you run out. Make a conscious effort to make one change per week, and slowly upgrade your lifestyle to a cleaner, less toxic environment. The more you build awareness around toxic exposures, you can begin to make some practical changes. Replace products, choices, and environment with cleaner options and develop new habits. A completely non-toxic environment is unrealistic. However, with practice, patience, and time you can lower your exposures significantly. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!

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Fresh Summer Pasta with Lemon and Green Peas made with Willa's Oat Milk

One Pot Spinach & Green Pea Pasta: With Willa’s Oat Milk

May 3, 2021

Spring has sprung, summer’s on the way, and I’m looking for ways to lighten up my meals. I enjoy leaning into seasonal eating and there is a natural transition into brighter flavors as the weather warms. This lightened up Spinach & Green Pea pasta dish brings that brightness with lemon and fresh greens. It’s still made all-in-one-pot for quick prep and cleanup! This pasta dish is great warm, but it shines as a leftover cool pasta salad the next-day! This meal gets bonus points with a gluten-free pasta, dairy-free milk, and protein from broth. It’s clean as can be and I feel good about eating it. Oat milk offers a great creaminess without heaviness. Plus, it’s dairy-free and vegan! For the ultimate sugar-free, clean, dish I use Willa’s Unsweetened Original Oat Milk. Related: Gluten-Free Oat + Almond Bread If you’re looking for a quick, nutritious, AND flavor-packed meal- here it is. This dish comes together quickly: with super-clean ingredients that keep you feeling your best.  “One Pot Spinach & Green Pea Pasta” is a perfect quick dinner or lunch that will help you reach your micronutrient goals. If you need a protein boost, add shrimp, chicken, or fish. You can also go completely plant-based by replacing the bone broth with a vegetable broth. There’s room for substitutions here, but this is my go-to ingredient list: -Gluten-Free Chickpea Pasta –Homemade Bone Broth -Garlic, Onions, Herbs -Frozen Peas and Carrots -Fresh Baby Spinach -Lemon –Willa’s Unsweetened Original Oatmilk Lighten things up with this Fresh, Light Pasta cooked with Oat Milk! My newest pasta find is Chickpea Penne. I always order mine through Thrive Market! I order my oat milk directly from Willa’s! You may find this in your local market, but the direct-to-consumer sale means you get a trusted product from a small woman-owned company. Click here to get $10 off your first order! View this post on Instagram A post shared by THE FACILITY 📍Denver (@thefacilitydenver) You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Mountain Summit Photo on Colorado 14er

Hike Series: My Favorite Hiking Snacks

April 26, 2021

Hiking is one of my favorite activities, and when I consider it, the hiking snacks are one of the best parts! Often, I refer to my hiking pack not as my backpack, but my SNACKPACK. However, even on the trail, I’m mindful of finding healthy foods that provide optimal nutrition for the activity at hand. For my hiking snacks, I look for clean ingredients, no vegetable oils, minimal added sugar, and a balance of macronutrients. I’ll choose a few options that are higher in carbohydrates for glycogen replacement on long hikes, and plenty of healthy fats and protein to keep me satiated. Here are a few of my GO-TO hiking snacks for on-the-trail: Jerky – This is a high-protein, low-fat, and convenient snack to have in your bag. It’s lightweight AND packs a lot of nutrients per calorie (aka nutrient-dense). I like jerky in all its forms: Traditional Jerky, Jerky Sticks, and Jerky Bars! Some of my go-to brands are EPIC, PaleoValley, Chomps, and Thrive Market. Dried Fruit – I like dried fruit for the carbohydrate content. It packs well, and you don’t have to worry about it melting or getting bruised. I often snack on dried mango, dates, figs, and banana chips. One thing to watch out for is added sugars! I am careful to choose fruit that is simply dehydrated and unadulterated. If you’ve got the time, you can dehydrate your own. Some of my favorite choices: Joolie’s Dates, Bubba’s Nana Chips, and BARE snacks. Bars – This could be a post all on its own. The “snack bar” market is saturated. That can be a good thing, and a bad thing. It means there is A LOT to sort through when choosing a packaged bar. I always check ingredient lists for top allergens (dairy, soy, wheat, peanuts) and I am very mindful of the oils included. If you have a specific nut or seed intolerance, be very careful with your bars! When hiking, I look for a bar that is well balanced in protein, fats, and carbohydrates. I avoid very high-fat bars as they tend to melt when stashed in a backpack all day. Instead, I’ll look for a fruit/nut/veggie blend. The sugar content of bars can be extreme. Check the ingredient list for hidden sources of sugars! Trail Mix – Trail mix is one of my favorite foods. I love a good sweet-salty mix. Unfortunately, many pre-made trail mixes are loaded with sugar and roasted in toxic plant oils (like canola oil). Instead, buy the raw ingredients and build-your-own! Check out this great post for ideas to create the perfect mix. Nut Butter – Single serve squeeze packs of nut butters are perfect for getting in calories without a lot of volume. This can be useful if you’re just not feeling like eating, but know you should. There are many varieties of nut butters out there. I like mixed nut butter, cashew butter, sunflower butter, and even coconut butter! Crunchy Snacks – Having something crunchy to munch on gives you some variety in your snacking. There are a number of packaged options that fit this category. However, anytime you’re buying roasted snacks (chips, etc) it is very important to check for Canola Oil and/or other hydrogenated oils. If you’ve got the time, consider making your own roasted chickpeas, beets, or kale! Other items to look for: Grain-Free Crackers, Crunchy Edamame, and Plantain Chips. Energy Chews / Electrolytes – I typically avoid “energy gels”/goos/chewables unless you are competing in an endurance race of sorts. However, an extended day hike may last 6+ hours at high-altitude. Having electrolyte and simple-carbohydrate-loaded chewables can help mitigate symptoms of altitude sickness* such as headache and nausea. Most individuals will not need to rely on these; but it can be a nutrition “tool” to have on hand when sickness strikes. Eat Before You’re Hungry Hiking in the high-country can be uncomfortable on the body. You are expending a great amount of energy to propel yourself up a mountain. Don’t forget that the hike doesn’t end when you’re at the top: you’ve still gotta make it down. At high-altitude you will find breathing more difficult, and it can also affect your appetite. You’ll perform better if you drink continuously, and eat before you feel hungry. Small snacks that are within reach are ideal, instead of stopping for a full snack or lunch break. *Some nausea or headache is possible, but know the warning signs of altitude sickness and retreat downhill if necessary. Happy Hiking! What are your favorite trail snacks? Let me know in the comments! I’m always looking to expand my snack knowledge and find new options Click below for my Fueling For Hiking PDF from The 14er Experience- Have you considered hiking a Colorado Fourteener?! Join The Facility Team on August 28, 2021 for an ascent of Grays Peak. Our 14er Experience program is a 16-week program with training tips, nutrition guidance, and mindset lessons to get you ready for the big hike. CLICK HERE to learn more about THE 14ER EXPERIENCE Too late to join? Purchase the complete 14er Guide HERE. Shop This Article: Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!

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Baked Homemade Pizza Night

Homemade Pizza Night is BACK with SIMPLE Sourdough Crust

April 4, 2021

Homemade Pizza Night is the BEST! Now that I’ve found the easiest, simple sourdough pizza crust, I’ll never go back to takeout. This homemade pizza night is tons of fun for the whole family: each person can customize their own toppings and spark the creativity that comes with cooking. Just as we were getting tired of the same boring dinners in, Homemade Pizza Night saves the day! When navigating a gluten-free/dairy-free diet (especially with kids), pizza night can be a challenge. Use this sourdough base as a better option than traditional wheat dough. The toppings can be perfectly customized with dairy-free cheese, fresh veggies, and even fruit! If Sourdough still isn’t well tolerated, try this cauliflower crust instead. Related: Potacos: Kid-Friendly, Corn-Free Taco Night If you’re looking for a fun group or family night that caters to individuals on a special diet- here it is. Going out to dinner is still a challenge, but this homemade pizza night can offer the entertainment of a meal without a lot of stress! This meal is fast and versatile: mix it up with different toppings or sauces to keep everyone satisfied. Pizza Night doesn’t have to be a complete blow-out of your diet! The key to any lifestyle change or special dietary restriction is making it work FOR YOU. That means finding healthier ways to upgrade your favorite foods instead of settling for a life of restriction. Maybe getting Dominos is off the table, but with an easy option like this homemade pizza night… there’s no missing out! There’s lots of room for interpretation here, but this is my go-to topping bar list for Homemade Pizza Night: -Red Sauce (I often choose Primal Kitchen’s or you can make your own), White Sauce, BBQ Sauce, Pesto -Pizza Blend Cheese (or go Dairy-Free) -Fresh Mozzarella Pearls (for that pooled, melty, goodness) -Cream Cheese or Soft Goat Cheese (one of my favorite pizza toppings) -Grated Parmesan -Pepperoni, Prosciutto, Canadian Bacon, Italian Sausage, Grilled Chicken – or any combo of the sorts -Cherry Tomatoes, Sun-dried Tomatoes, or Large Sliced Tomatoes -Bell Peppers, Onions, Jalapeños, Olives, Mushrooms –Artichoke, Spinach, Arugula, Broccoli -Pineapple, Figs, or Dates -Oregano, Fresh Basil, Crushed Red Pepper Get creative: Pizza toppings are anything you want.   My go-to sauce is Primal Kitchen Paleo Pizza Sauce. I always order mine through Thrive Market! At Whole Foods, I also love Rao’s Pizza Sauce. Individual pizza pies gives each person freedom to be creative and personalize their toppings. My creation: Prosciutto, Pineapple, Yellow Peppers, Jalapeños, Cream Cheese, and Mozzarella! Inspired by the incredible Sweetie Pie at Ester’s in Denver, Colorado. You May Also Like: Gluten-Free Morning Glory Muffins Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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Avocado Toast perfect with Everything Bagel Seasoning and Fiber from Beans

High-Fiber Avocado Toast: Upgrade A Classic

March 29, 2021

Looking for a high-fiber, high-protein filling and delicious breakfast? Try some High-Fiber Avocado Toast. I love avocado because it is loaded with healthy fats, micronutrients (hellllllo magnesium), and it’s a relatively high fiber fruit on its own. Avocado also tends to be well-tolerated on restricted diets, such as the AIP or Hormone-Healing Diet. While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread.   Related: Fiber for a Healthy Gut Microbiome Simply mashing in some white beans (like Great Northern Beans) adds protein and fat and minimal calories. The consistency of mashed beans mimics that of avocado and you get a high-volume toast topper like none other. I always finish off my toast with an extra sprinkle of Everything But The Bagel Seasoning, Crushed Red Pepper, and a pinch of Hempseeds. For a day I really want egg-stra, I throw on a soft-boiled egg. Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food.    Other takes on High-Fiber Avocado Toast You can also try adding this mix as a condiment on sandwiches (Yum- Turkey + Avocado Mash) or using a slice of Sweet Potato as your “toast”. My go-to seasoning mix for high-fiber avocado toast is Everything Bagel Seasoning. I always order mine through Thrive Market! Alternatively, you can also find this signature blend at Trader Joe’s.           View this post on Instagram                       A post shared by Kate Daugherty (@katelyndaughertyy)     You May Also Like: Gluten-Free Morning Glory Muffins Gluten-Free Oat and Almond Bread   DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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