kate Daugherty functional wellness
Recovery for Rowing. Row 150K in a month , Row a half marathon, recovery tips

What It’s Like to Row 150K in a Month

January 1, 2021

Before the “Iron Lung Challenge” was presented, I had determined for my own health to row a minimum of 20,000 meters per week from Thanksgiving until New Year’s Day. (Attempting to row 150K was not on my radar.) I was looking for a way to maintain my cardiovascular fitness as the weather got colder, the days got darker, and I would typically feel my motivation wane. I thought this was a reasonable addition to my usual CrossFit schedule: simply picking up an extra 20 mins of rowing a few times per week.  Lo and behold, shortly after I began my endeavor, Decima Crossfit announced the challenge. The stakes: the athlete that gets the most meters on the rower during December will win $100. All meters must be at Decima, and the daily WODs don’t count towards the score. As a bonus, the first athlete to get a marathons worth of meters (that’s 42,195) will get $50.   When I read the details, I wasn’t immediately in. I thought, “well, that complements my rowing goals … but I’ll probably just keep to myself.” The rowing AT Decima was a big drawback for me, since I enjoy rowing at The Facility separate from daily workouts.  The first day I stayed after class to row was December 2. It felt good. The rowing is mindless, repetitive, and so soothing for an anxious brain. On the rower, I’m able to tap into a place of peace and zone out.  For the most part, I keep my competitive drive in check. I am sensitive to overtraining and Crossfit has historically not been the best on my hormone balance. Therefore, I must not let my ego run wild or I get burnt out very quickly. I LOVE CrossFit and the community, so it’s a very humbling balance for me.  However, I couldn’t hold it in with this challenge. I MISS being competitive. I MISS finding that inner drive to WIN. And THAT REALLY FELT GOOD.  It only took a few days for me to realize I had this one. By day four, I had the month mapped out in my head – 20,000 per week, I’d be at the marathon mark somewhere in the third week – simple. During the first few days, I even had a few competitors to outwork. Thank you to Phil, Sharon, and Tim for the initial spring.  I just rowed. And kept rowing. 42,195 came A LOT quicker than I planned. At some point, Megan offhandedly upped the stakes, “So, you’re going to row 100K this month?”  —-Yes, Megan, I GUESS I AM.  The competition changed from a competition amongst members (sorry, friends) to a competition within myself. I let the fire burn and upped the stakes week-to-week. I’m proud to have kept going, and I’m really looking forward to a break from that seat.  Here are a few things that helped me row 150K meters in December 2020…  Protecting my gut, adrenals, hormones Endurance training has been demonstrated to cause an increase in pro-inflammatory cytokines such as TNF-a, IL-1, and IL-6. This inflammatory response is thought to contribute to dysbiosis, modifications of the microbiome, gut mucousal changes and ultimately increased gastrointestinal permeability. This is what is commonly referred to as “leaky gut.” Leaky Gut, or Intestinal hypermeability, can lead to a number of downstream problems. It is a vicious internal cycle of the worse the leaky gut, the more susceptible you are to the causes of the leaky gut, and so on.. (See “Your leaky gut didn’t cause your leaky gut..”) However, exercise-induced hyper permeability (documented by LPS) can be decreased with a sensitive diet and the addition of probiotic species. I chose to combat the likelihood of leaky gut complications by following a strict diet and consuming strain-specific probiotics for gastrointestinal health. In this case, I adhered to a largely nose-to-tail carnivore diet. Yep, it may seem extreme for many.  For optimal GI health, an elimination diet avoiding grains, corn, low-fat dairy, peanuts, and soy may be sufficient. However, I have found that I feel my best when avoiding ALL plant fibers.  When I am eating a carnivore diet, I use animal sources to get all the nutrients I need. To do so, I include organ meats, bone broth, connective tissues, oily fish, and occasional full-fat or fermented dairy. [Note that I believe every diet needs to be very individualized. MY “carnivore” diet will look very different than someone else’s because I understand where my tolerance lies. See more about other foods I included below].  Because I am particularly sensitive to overtraining with history of hormone dysregulation; I had to put some measures in place to protect my adrenals. I chose to eliminate caffeine for the month of December. Endurance exercise is a particularly taxing (read: stressful) activity; so it was important to minimize other avenues of stress. While in the correct dosage and timing, coffee can be particularly anti-inflammatory, I found that the positives were not greater than the influence of caffeine (especially early morning) on my cortisol rhythm. Decaf December it was! Nutrition for 150K of Rowing In bouts of rowing 5000 to 10000 meters (on average) I likely burned somewhere between 300-500 calories. Unlike strength training, the calorie burn from cardiovascular exercise is largely isolated to the time spent on the machine. This doesn’t put me in a huge caloric deficit, but it was something I wanted to stay on top of to maintain my energy, strength, and stamina since I continued with normal CrossFit WODs as well.  Weight loss was not a goal of mine during this month of rowing, so I adding in supplemental nutrition to account for the additional calories burned. Most days, this was in the form of a high-quality grass-fed protein shake immediately after exercise. My go-to shake was coconut milk (homemade, using The Almond Cow) + Equip Protein + Blueberries (depending on WOD).  In addition to protein, I also consumed raw honey daily. I prefer this animal source of

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The Dangers of Overtraining and How to Recognize It

December 18, 2020

Overtraining can be a problem, especially for females. Learn how to recognize signs of overtraining and what practices to put in place to prevent exercise burnout. In our culture, we feel the need to go-go-go and don’t take the necessary time to REST and RECOVER. This cycle keeps us undernourished, fatigued, and restless and leads to downstream effects. Often, those downstream effects are things that KEEP US OVERTRAINED- i.e., weight gain, stubborn weight, and mood issues. We often think, “Man, I need to work HARDER to get rid of this extra fluff..” when the opposite may be true. Here are some of the key signs of overtraining to look out for as a woman Soreness. One of the obvious signs of overtraining is being sore all the time. Now, every once in a while you may have a really great workout that leaves you quaking every time you squat down or face a flight of stairs: that’s not really what I’m talking about. But, if you’re getting intensely sore after every workout that lingers for a few days.. that’s a big clue that you are overtraining. You’re either working too hard OR not recovering enough, which kinda amounts to the same thing. It takes time for your body to condition to regular workouts, but after a while you should settle into a place where your workouts leave you energized. You should be able to workout days in a row without being in pain or experiencing muscle fatigue.  Motivation changes. If you start to notice motivation changes, this is a really big sign of overtraining. Like (regularly) waking up and wanting to cancel your workout… it maybe isn’t serving you the best it could. Especially if you are a woman who LOVES to workout and be in the gym! Listen to your body. Find movement that energizes and excites you. Somedays that might be a leisurely amble around the block. Somedays it may be a restorative yoga session. And when you’re feeling it, it can be a kick-ass power HIIT session that you CRUSH.  Plateaus. This can be in many facets of life: gym to diet. If something that has worked for you for a really long time suddenly stops working, it’s a good time to step back and re-evaluate. Plateaus happen (and they are ok), but a lot of times our adjustment is to work harder to push past it rather than backing down. Recognize that sometimes you need to take more time off (from the gym, from a diet) in order to come back stronger.  Recovery is King It’s easy to forget that the recovery period, the time away from the gym, is when you are actually getting stronger. The hard workout is when you’re beating your body down, tearing your muscles. It’s the time OFF that allows you to rebuild and recover stronger. They MUST happen together.  Really, it comes down to committing fully it each side. If you have the time to get a hard workout in everyday, then you have the time to recover. You just aren’t prioritizing it.  When you’re in the gym, WORK YOUR ASS OFF. When you’re not, RELAX HARD.  Mediocre workouts (due to overtraining fatigue / waning motivation) + Incomplete recovery = A recipe for metabolic dysfunction and hormonal imbalance.  My favorite recovery tips? Just take a break. If you can’t force it upon yourself, consider booking a massage or soft-tissue work for scheduled recovery. Other modalities like infrared sauna, PEMF, and meditation can offer rest and rejuvenation. It’s also essential that you are fueling yourself for your workout. For athletes, I often recommend using Macro Tracking to ensure you’re consuming adequate protein and calories to support expenditure. Try my FREE GUIDE TO MACROS as a starting point for understanding how this works. You May Also Like: What It’s Like to Row 150K In A Month Colorado Hike Series: Culebra Peak

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Product Review: The Almond Cow Plant-Based Milk Maker

December 11, 2020

Spoiler alert: The Almond Cow is one of my favorite new products of 2020! I’m pretty comfortable with making homemade nut milk using my Vitamix blender, a cheesecloth, and a lot of patience. HOWEVER, this one appliance has completely changed that for me. There is NO mess. NO waiting. NO straining. It’s so simple!! What is The Almond Cow? The Almond Cow Milk Maker is a countertop plant-based milk maker. It is like a high-powered blender and strainer in one. You can use any nut, seed, or grain to make homemade fresh plant-based milk in moments. I’m talking less than a minute here, folks!  While “almond” is in the name, that isn’t the limit. Get creative: Cashew, Oat, Coconut, Seeds, and blends galore. Did you know you can save watermelon seeds and make watermelon seed milk?! The possibilities are endless. I mostly use plant-based milk in my coffee and smoothies; so Cashew-Coconut-Vanilla and Honey-Oat tend to be my go-to blends. The Almond Cow has opened up my mind and I’m excited about trying out new recipes and concoctions again! Fresh milk at the touch of a button with NO WEIRD INGREDIENTS  The absolute best part of this contraption: no messy pulp straining, no waste, easy cleanup. The milk is so, so, good. Absolutely filled with flavor (without soaking).  Waaaaaay better than any store-bought non-dairy milks.  I love that I don’t have to compromise on ingredients and can still enjoy true homemade plant-based milk with the help of a countertop device. What’s in the box? The Almond Cow retails for $195. It is all stainless steel (no plastic internal parts) and has the capacity to make 5-6 cups of alternative milk per batch. The machine plugs in while working, but easily packs away when not in use. It is very easy to wash the full stainless steel container, with all the electronic parts contained in the top. The blending element is also made of heavy-duty stainless steel. I highly recommend the Almond Cow Starter Set which includes the Milk Maker, Glass Storage Jug, and Jug Brush PLUS almonds (3 lbs), oats (3 lbs), coconut shreds (2 lbs), and cashew pieces (3 lbs).  THIS IS SO MUCH STARTER MATERIAL. For reference, each batch (6 cups) of milk requires about 1/2-1 cup of nuts/grains/seeds. Therefore, there are about 30 batches (11.25 GALLONS) of plant-based milk available using ONLY the ingredients in the starter pack.   Testing it out: CocoCash Milk The first milk I chose to make was the CoCoCash. I found this suggested recipe on the information card included with the Almond Cow Milk Maker. Since I had all the ingredients on hand, so it was an easy choice.  I added the cashew pieces, coconut, and a few dates into the filter basket. It was very simple to attach the basket onto the top of the almond cow and twist to secure. I added filtered water to the base, attached the top, plugged it in, and pushed the start button.  The Almond Cow Milk Maker runs through 3 automatic blending stages. There is a light that indicates when the cycle is complete and milk is ready.  I WAS SHOCKED when this took less than a minute.  What?! How?! I thought the milk would be weak, watery, and tasteless. NOT TRUE. It is super creamy, better flavor than most store-bought milk, and maintains its consistency. Even the first warm sip was noticeably delicious.  I poured it into the glass storage container and put it in the fridge. There’s some separation after sitting, but a quick shake brought it back to an even mixture.  If you’ve made nut milk in the past you may be familiar with soaking, then blending, then straining. The whole process takes so much time, and is so messy. I talk myself out of it way too much and end up buying almond milk at the store.  The Almond Cow is the easiest way to make nut milk I’ve ever seen. There is NO soaking and NO messy straining. I simply remove the basket, pop the top of the almond cow into the included collector cup to catch any drips.  The PULP Chronicles The Almond Cow Milk Maker does a great job of directing you to their website to explore recipes for using up spent pulp. I’m a big fan of zero-waste cooking.  The easiest option? Pulpmeal (You know, like, oatmeal). Don’t think this is a boring choice; Almond Cow has recipes for everything from Gingerbread Pulpmeal, Banana Bread Cashew Pulpmeal, Chocolate Mint Pulpmeal, to Lemon Raspberry Overnight Pulpmeal.  I’ve also got my eye on a number of energy ball recipes like CocoCash Bites and Dark Chocolate Avocado Truffles.  The library of recipes is incredible! Savory and sweet things alike.  Other Intriguing Recipes using Plant-Based Milk and Pulp… In addition to traditional plant-based milk blends, The Almond Cow Milk Maker can be used to make plant-based creamer. Instead of filling liquid in the entire base of the almond cow, the smaller collector cup is used to make a more concentrated version of plant-based beverage.  Again, the library of recipes is memorizing. S’mores creamer with no artificial flavors or preservatives?! Red Velvet Creamer using beets?! Oh my! Infusions The filter basket is perfect for quickly infusing any beverage of choice. From pre-made milks, coffees, teas, or simply dressed-up water. [Watermelon-Mint, Pumpkin Spice, Cranberry Orange, etc] I’m excited to try the White Chocolate Peppermint Infusion directly into coffee + milk for a super clean version of a Starbuck’s Peppermint Mocha.  Non-milked Beverages  Although plant-based milks are the forte for the Almond Cow, you can also use this appliance to make infused lemonades (like pineapple lemonade), adult beverages (like bloody mary, sangria, and hot toddy), and festive drinks (like eggnog, mulled cider, and hot cocoa).  I’m really excited to explore and test these out more this holiday season! Who is the Almond Cow ideal for? For anyone who prefers non-dairy milk,  For anyone who doesn’t like toxic oils, preservatives, and additives in their

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Oil Cleansing 101: How To Use Oils To Get Your Best Skin Ever

December 1, 2020

Oil cleansing is one of the simplest skin cleansing methods that leaves you with luminous, clear skin. The best part- no toxic products with long ingredient lists. Instead of regular soap, try using the oil cleanse method at night to remove makeup, clean skin, and moisturize. The results will leave you wondering why you didn’t know about this years ago. WHAT IS OIL CLEANSING? Oil cleansing is a method of washing your face with oils instead of traditional soap and water. It can work for all skin types- even sensitive and acne-prone skin. If your skin is oily, you may be skeptical, but with the right type of oil this is even better than washing with soap.  Oil cleansing maintains the important skin physical barrier. Unlike other conventional cleansers and moisturizers, oil cleansing is free from toxic and endocrine disrupting chemicals. Using oil as both cleanser and moisturizer will help rebalance pH and natural oils that may be disrupted from stress, diet, and detox processes.  HOW DOES OIL CLEANSING WORK? As you massage your skin with dry oil, it will loosen up the makeup and impurities on your skin and pores. You simply massage in and rinse away with warm water. As you dry your face, the skin is clean, smooth and moisturized.  WHAT TO EXPECT WITH OIL CLEANSING It may take time for your skin to adapt to this method. Our skin is one of our primary detoxification organs (next to the liver and kidneys); so releasing toxins through your pores may result in new breakouts. My advice? Stick with the oil cleansing method for at least 7 days to see if this reaction resolves. If you’re left with red or blotchy skin, oil cleansing may not be the best approach for you.   Typically, oil cleansing at night (once per day) is enough to keep your skin radiant, healthy and acne-free. You can replace makeup remover, cleanser, and lotion all-in-one!  BEST PRODUCTS AND OILS TO USE: Remember that as you open your pores to clean out the gunk- you also leave them vulnerable to intake the products you are using. It is so important to find clean, non-toxic, safe personal care products: especially on the face. With unknown ingredients, you may actually make your skin worse! 1. Castor Oil / Simple Oil Blend For the most budget-friendly option, start with a simple oil. For acne-prone and oily skin, I recommend starting out with CASTOR OIL. Castor oil is a quite thick and sticky oil. It is exactly those properties that make it richer in vitamin E and fatty acids than most other plant oils. Castor oil is promoted for its anti-inflammatory and antibacterial benefits {from ricinoleic acid}. It increases natural production of collagen and elastin {this is the main ingredient in many hair growth/lash growth serums!}. Castor Oil offers a multi-fold approach for skincare: clearing, soothing, AND replenishing. Because Castor is so sticky, you can do a thorough lymphatic massage while cleansing to encourage draining and reduce puffiness.   The quality of your oil matters. Always choose cold-pressed, organic oils. I like this oil made by Pukka herbs (surprise, they do more than just tea!).  If you have dryer skin, you may find a mixture of Castor Oil + Olive Oil/Jojoba Oil is a better combination. Experiment with different ratios until you find what works best for you.  For a soothing boost, you may add high-quality essential oils to your oil mixture. Lavender is particularly calming, but may burn if you get it in your eyes! Other great oils for skin include frankincense, blue tansy, and melaleuca.  2. Beauty Counter Cleansing Balm For an all-in-one product that follows the same principle of oil cleansing, I recommend Beauty Counter’s Lotus Glow Cleansing Balm. This formula contains lotus extract, jojoba seed oil, and avocado seed oil that soothe and calm skin while boosting luminosity.  Beauty Counter’s high-performing products are vegan, EWG Verified, and cruelty free. Read more about their clean beauty promise.  3. Farmacy Green Clean Makeup Removing Cleansing Balm Another great oil-cleansing product that I’ve recently sampled is Farmacy’s Green Clean Makeup Removing Balm. The blend in this product contains non-drying sunflower and ginger root oils. This balm uses turmeric and moringa extract that act as antioxidants for the skin. Papaya enzymes naturally exfoliate pores. (Note that the papaya in this formula may be aggravating for red, inflamed skin and active breakouts).  Using the Oil Cleansing Method: A Step-by-Step Guide If you are curious about how to oil cleanse for supple, smooth, radiant, and blemish-free skin, follow this simple step-by-step guide. Begin with a dry face, you don’t need to remove your makeup as the oil-cleansing method will take care of that. If you choose, first remove eye makeup using coconut oil or castor oil. Wipe away with a clean cotton pad. To cleanse the full face, use a quarter size amount of oil/cleansing balm, gently massage on to your face for 45-60 seconds with gentle upward and outward circular motions. Focus on areas that need attention (like around the nose and mouth). Splash away with warm water or use a warm, damp washcloth and/or muslin cloth to wipe away remaining oil, makeup, and dirt. Gently pat dry with a towel or clean, cotton cloth. There’s no need to moisturize after oil cleansing! Simply rub in excess oil and give it a few minutes to absorb. If you are using serums, masks, or toners use them after oil cleansing (wait 10 mins for oil to fully absorb and ‘tackiness’ to dissipate). Follow with an extra dot of oil (such as marula or jojoba) or moisturizer as needed.  Shop Beauty Counter Shop Essential Oils Shop Amazon Skincare favorites: Using the oil cleansing method will improve blood circulation to the skin, boost skin’s suppleness, elasticity and hydration without making your skin oily or greasy. Castor oil is non-comedogenic and compatible with most skin types. When using the correct oils/products, oil cleansing can dramatically improve skin complaints like dryness, scars, and

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Unbiased Product Review: Ninja Foodi Air Fryer Oven

November 16, 2020

Looking for a Christmas gift for an at-home foodie? Maybe you’ve been eyeing one yourself? Here’s my review of the new Ninja Foodi Digital Air Fry Oven system. What is the Ninja Foodi Digital Air Fry Oven? A fancy-schmancy countertop toaster oven that can air fry, air roast, air broil, bake, toast, dehydrate, and keep warm. Is this the Chuck Norris of toaster ovens? Perhaps. Full disclosure, I do not own a toaster oven. I didn’t think I wanted one. I rarely make toast or bagels (hey, gluten free life); and anytime I need something browned I tend to use the broil function on my oven. However, I have been curious about an air fryer for speed-cooking vegetables on busy weeknights. Re-heated Brussels are just not the same, know what I mean? What are the specs and components? The Ninja Foodi Digital Air Fry Oven retails for $225. (I’m watching for a Black Friday special…) It comes with everything you need for every function. In the box: a wire rack, sheet pan, air fry basket, and crumb tray. The instruction booklet includes a handy cheat sheet “Air Fry Cooking Chart” that lists various ingredients with preparation, temperature, and cooking times for each. It ranges from frozen food (chicken nuggets, mozzarella sticks, tater tots) to meat (burgers, wings, salmon) to vegetables (potatoes, broccoli, corn). There’s also a cheat sheet for “How to build a sheet pan meal“. It instructs: 1. pick a protein 2. pick a vegetable 3. season/marinate 4. toss it up 5. cook (10-30 minutes) with suggestions in each category. Note: I already notice their suggestions are quite unreasonable. I just don’t think you could fit 6 Salmon fillets + 2 medium heads broccoli onto ONE mini sheet pan. Testing it out: Air Fry Vegetables My first air-frying experiment was Brussel sprouts. I like them with a little crunch, but still holding some flavor. I used the Ninja Foodi Air Fry Oven Cooking Chart to prepare my sprouts. I coated my Brussels in a bit of olive oil (1 Tbsp per 1 lb) to help crisp them up. I set the oven to Air Fry and set the temp at 390 degrees. I set the cook time for 20 minutes. (I would typically roast them longer in my oven) One surprise: this oven preheats in less than a minute. Talk about a time saver! Weirdly: the cook timer starts ASAP once the preheat cycle ends, so be prepared. I ended up reseting the timer once I was ready to begin cooking. The result? Eh, I certainly need to adjust my technique. I should’ve spent more time shaking the pan and perhaps decreased the cook time slightly. These turned out a bit too crispy for my liking. Experiment Two: Air Roasted Meat OK, What about meat? Ninja is very keen on pushing Chicken Wings prepared in the Ninja Foodi Air Fryer Oven. And I understand why. The air fry basket allows air flow from all directions getting that perfectly crispy chicken skin with a tender, moist meat inside. There’s even a recipe included in the instructions for Honey Sriracha Lime Chicken Wings. You’ll certainly not want to forget the sheet pan UNDER the air frying basket to catch any grease during cooking. Talk about a MESS! There is grease everywhere. The chicken wings are tasty — but it just isn’t a food that I would regularly make at home. (The last time I cooked chicken wings was probably Super Bowl 2016 .. yeesh.) OK, What about TOAST? For $225 this thing better make amazing toast. It can make up to 9 slices at once. You select the number of toasts slices and then choose a darkness level from 1-7! That’s an impressive range. It even has a bagel setting that uses slightly less heat on the bottom. Admittedly, I haven’t tested the toast function. Again, I’m just not into bread and certainly can’t imagine a need to toast 9 slices of bread at once. Not even 9 slices of cheese toast. How does it bake? To test out the bake function I decided to whip up a batch of classic chocolate chip cookies. I used the recipe on the back of the Cup-4-Cup flour (the very best gluten-free flour). I have a baseline for how these should come out. One big pro.. The Ninja Foodi Digital Air Fry Oven is a convection oven! It’s perfect for baking cookies, brownies, and desserts because it evenly distributes heat. I loved how fast I pulled off these cookies! This is one moment I really appreciated the extremely fast pre-heat time, quick-cooking convection heat, and square-ish sheet pan that fit 8 cookies per batch. From start-to-finish I had 18 warm cookies on a plate in about 30 minutes. Typically, I use a silpat for oven baked cookies; sadly, my silpat doesn’t fit on the custom sized sheet pan. Instead, I used parchment paper to line the pan (as suggested) which allowed super easy cleanup. Cookie score: 7.5/10. As rated by the construction workers building my new deck. Decent. What other functions are useful? There’s even a dehydrator function! The time chart says 7-8 hours for an apple. The ninja calls for 1/8 in slices. For a single person, this small space dehydrator is convenient. I’m eager to try out dehydrated BEET CHIPS! One of my all-time-favorite veggies. Pros and Cons Pro: Let’s talk about the cleanup. You can access the entire oven through the backdoor that allows you to deep clean all the nooks and crannies. I love this. I have only used it a few times, but it quickly accumulates crumbs. Another of the main pros: it flips up and folds away! There’s even space for it to sit upright underneath cabinets. You do need to let it cool down a bit before you can flip it up. It’s a bit too big to store inside a cabinet, so it would need to be a countertop staple. I like the option of

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My favorite outfit that I rent from Armoire

I rent my clothes and I LOVE it: Revamp your style with Armoire.

November 7, 2020

I rent my clothes from Armoire and it has changed the game for me. When I transitioned from a job where I was wearing scrubs every single day to an office job, I had to face my lack of clothes. I have to be honest, I don’t love shopping. I get overwhelmed and often give up before I find just-the-right outfit. So, I end up wearing the same clothes over and over. This post contains affiliate links. When you subscribe using my link, I may earn a commission on purchases. I was so lucky to stumble upon ARMOIRE – and it has changed the game for me. It is so easy to rent my clothes! This company has exceeded my expectations in many ways, and I’m so excited to share more about it. Why I Rent My Clothes? Cost Saving – I now have access to an unlimited closet for a set price per month. I can swap out my items as much as I want! High quality – The items are all designer pieces and high-end basics. New items, No Guilt – I often get sent brand new items (with tags!). All the fun of wearing something new without the buyer’s remorse. Time Saving – No more wasted time browsing aisles. AND bonus Armoire does all the dry cleaning too! Send back your used, dirty items without worrying about trips to the cleaners or the cost. Explore your style – I find that I can be much more adventurous with my style when I’m renting. I’m more willing to take a risk on a rented item that I don’t have to shell out the cash for. If I hate it: no big deal, I just swap it out! Click here to try Armoire now! Use my link to get 50% off your first month, try your first month for just $49. How it works: Once you sign up to ARMOIRE, you start with a 3-minute quiz that helps the system understand your style and preferences. And yes, you can change your preferences at any time. You can order 6 items at a time in a case, wear as often as you’d like, and return when ready in the pre-paid return bag. Unlike many capsule wardrobe plans, you are NOT obligated to buy any items. You can continue ONLY renting, although you do have the option to buy an item at a discounted rate if you just can’t part with it! JUST FOUND OUT THEY EVEN CARRY MATERNITY CLOTHES! HOW GENIUS IS THIS FOR A CHANGING BODY?! Some FAQs: What is it: Subscription – based clothing rental What do you get each month: The Unlimited plan includes 6 items per case. The Capsule plans allow you to select from either 4 or 7 items per case. How is their inventory: Their inventory includes everything from dresses, tops, blouses, pants, skirts, coats, sweaters, anything and everything you’d need from work to parties, to attending any social or special event How does the exchange work: You don’t have to exchange all 6 pieces at the same time, you can send them back one by one if you’d like. As long as you’re a subscribed customer, you can keep items for as long as you want. Do you have to buy a product: No, you don’t have to and can continue renting. And there is always an option for you to buy a piece which is usually at a discounted price.  Do you have to do laundry: No! They take care of cleaning and laundry and you just send it back as it is when you are done. Easy! Here are my tips for making the most of your subscription: Favorite Items you Like. You have the opportunity to save items that you like to a favorites list that always shows up in your closet (when those items are available). I keep my favorites list updated so I always know what I want to rent next! Use your Stylist for recommendations. Included with membership is a free 1-on-1 appointment with a stylist who can help expand your style and find items that work for you. Plan your items based on events. Armoire has such a great selection of items from casual to elegant. I planned ahead and rented dresses for my brother’s wedding weekend. I was able to rent a Rehearsal Dinner dress and a Wedding Guest Dress as part of my usual monthly subscription! What a deal! I also plan ahead for things like destination bachelorette parties (when I need to find something out-of-season) or date night outfits to feel confident. Choose items that work with basics. The majority of items I rent are pieces that I can pair with basics I already own (like simple denim and solid tees). I LOVE to rent Cashmere sweaters– a total indulgence. Some of my favorite rented items: ARMOIRE definitely helps me refresh my closet so much more often and yet I stay within a budget. I get to take risks, try new styles, and feel confident with my wardrobe.  I am so happy I rent my clothes! If you would like to try it out, you get $100 off your first month and that brings the subscription to $49. Give it a try and see how Armoire works in your life!

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(Smaller) 2020 Thanksgiving Prep with Thrive Market

November 5, 2020

I imagine Thanksgiving gatherings are going to look quite different in 2020. Travel is more of a hassle, intimate gatherings are preferred, and grocery shopping just isn’t the same. Still want a holiday celebration a smaller scale? Check out these tips from Thrive Market‘s Erin Mossbog for prepping a turkey (or a smaller portion) at home: [Special coupon at bottom!] Thanksgiving Zoom background? Check. All the Thrive Market ingredients you need for a wholesome, stress-free holiday feast—including the highest quality meats, plenty of clean wine, and better-for-you sides? Check, check and check. Now, it’s time to get your day-of game plan ready, and that includes figuring out the timing for thawing and prepping the stars of the show: turkey, ham, or both. Luckily, if you order your holiday meats from Thrive Market, most of the hard work is already done. That’s because Pederson’s Natural Farms Spiral-Sliced, Sugar-Free Hams come pre-cooked, and Mary’s Free-Range Whole Turkey and boneless Turkey Breast simply need to be delivered to your door, thawed, and cooked to perfection. (Pro tip: Order by November 16th to get your meats in time for Thanksgiving!) If you’re hosting a smaller holiday gathering this year, you might want to opt for the Mary’s Turkey Breast, which feeds six to eight. Alternatively, you could get a whole turkey, because leftovers are delicious. How to Thaw Whole Turkey For best results, thaw your Mary’s Free-Range Whole Turkey in the refrigerator. Leave it in the original bag and place in a pan on the bottom refrigerator shelf; thaw for two to three days, or until thawed. (Good rule of thumb: Allow approximately 4 hours per pound to thaw.) For a quick thaw, submerge the turkey in cold water in its original packaging, breast-side down. Make sure the bag is completely closed and hasn’t been punctured. Flush with cold water every 30 minutes. Allow approximately 30 minutes per pound to thaw using this method. See packaging for full details. How to Prepare Whole Turkey For an extra-juicy turkey, try brining it overnight after it’s completely thawed. Check out these easy instructions for how to brine your turkey. And if you’d like to add a seasoning mix to the turkey before popping it into the oven, here’s a tried-and-true turkey seasoning recipe: Turkey Seasoning Mix 1/4 cup Thrive Market Organic Extra Virgin Olive Oil2 tsp kosher salt1 tsp Thrive Market Organic Black Pepper, ground2 tsp Thrive Market Organic Italian Seasoning1 tsp Thrive Market Organic Garlic Powder1 tsp Thrive Market Organic Paprika Cooking Instructions Preheat the oven to 325°F. Working over the sink, remove thawed turkey from the bag and allow liquid to drain in the sink. Place turkey in a roasting pan or on a baking sheet. Spread the seasoning mixture over the turkey. Loosely cover with aluminum foil. Cook for approximately 25 minutes per pound; using a meat thermometer, make sure the turkey has reached an internal temperature of 165°F. To prevent over-cooking the turkey, check the internal temperature throughout the roasting time. (Pro tip: Save the turkey pan drippings to make homemade gravy.) How to Thaw Turkey Breast For the best results, thaw your Mary’s boneless turkey breast one to three days in advance of cooking. Allow approximately 30 minutes of thawing time per pound of turkey. I recommend thawing in cold water, in the original wrapping. The cold water should be changed every 30 minutes. After your turkey breast has thawed, store it in the refrigerator until ready to cook. How to Cook Turkey Breast Preheat the oven to 350°F. Remove thawed turkey breast from the bag, rinse with cold water, and season to your liking. Place the breast in an uncovered roasting pan, then add two cups of water (or broth) to the bottom of the pan. Place roasting pan in the center of the oven. Cook as directed on packaging; use a meat thermometer inserted sideways into the center of the breast to ensure an internal temperature of 165°F. Remove turkey breast from the oven and allow it to rest for 15 minutes. Once turkey has rested, carve and serve turkey with the delicious pan juices. Easy & Healthy Thanksgiving Sides from Thrive Market If you’re looking for convenient, wholesome Thanksgiving sides that taste like homemade, add these to your box before checkout: Gluten-Free Pumpkin Bread MixOrganic Grain-Free Stuffing MixOrganic Whole-Grain Stuffing MixOrganic Cranberry Sauce Want to make your own pumpkin bread or pumpkin pie? Try smooth and rich Organic Pumpkin Puree. Each batch is made from sustainably farmed pumpkins that are vine-ripened, then puréed to perfection. Happy holiday feasting! WHAT IS THRIVE MARKET? Thrive Market is an online marketplace on a mission to make healthy living easy and affordable for everyone. They offer the highest quality, healthy and sustainable products available for every budget, lifestyle, and geography. You can shop for thousands of the best-selling organic foods and natural products at 25-50% below traditional retail prices. They sell non-GMO food, snacks, vitamins, supplements, personal care products, eco-friendly cleaning supplies, safe and nontoxic beauty products, kitchen staples, homegoods, organic baby food, kids products and much more. Plus, it’s all shipped straight to your door. You can also filter your selection by the values that matter most to you. Whether you are paleo, gluten-free, vegan, kosher, ketogenic —you can shop for 90+ values, also including non-GMO, sustainably farmed, fair-trade certified, BPA-free, and more in just one click of a button. I have been using Thrive Market for about 2 years or so and I absolutely love it. First of all, I love the convenience of having my groceries delivered to my door (you get free shipping on orders over $50).  Second, I love the amount of savings I see! It really is amazing – so many of my favorite products in one place at prices that are lower than what I see at the grocery store.  It’s a win-win.  And it is growing so fast! They now sell wine, frozen meat and seafood … who knows what is next! If you haven’t signed up for Thrive Market yet, use this link to get 25% off of your first

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Build A Better Smoothie: Nutrient Dense + Flavor-Packed.

November 1, 2020

My go-to ingredients and easy tips for maximizing your nutrition by learning to build a better smoothie. Smoothies are a great complement to a food plan because they help get in so many great micronutrients. However, to build a better smoothie, aka a truly nutrient-dense smoothie, it takes some planning and intention. What makes a healthy smoothie? MOSTLY greens and veggies, healthy fats, fiber, and low-glycemic fruit. Key Steps to Build A Better Smoothie Base Liquid Start with a non-dairy milk (such as Willa’s Oat Milk or Cashew Milk or Full-fat Canned Coconut Milk) or brew one quart of strong tea to use as a base for your smoothies (store remainder in refrigerator). Green tea works well, or for an electrolyte boost try using coconut water. One surprising option for a smoothie base: bone broth! My friend Parry stores bone broth in ice cube molds and pulls out a couple “broth cubes” for a unique smoothie experience. Vegetables Green leafy vegetables blend nicely into a smoothie and add bulk to a smoothie. Choose any seasonal leafy greens (chard, kale, spinach, etc.). Next, add whole vegetables of your choice. Cucumber, Carrot, Beet, Zucchini, and Cauliflower all pair nicely in a power smoothie. For one serving, aim to add at least one cup of greens and 1-2 servings of other veggies. Fruit To tame the bitter greens, use 1/2 to 1 whole lemon. Add 1/2 cup of unsweetened, organic fruit to the blender. This includes berries, pomegranate seeds, papaya, mango, and citrus. For those struggling with metabolic syndrome, stick to low-GI fruit. [Want to know more about Fructose? Read this article by Dr. Rasmussen] For an easy flavor option, consider a high-quality Fruits & Greens powder, like this one by Nutridyn. Protein For a more filling and balanced meal replacement, add protein to your smoothie. This can be fermented dairy, whey protein, plant-based protein powder, hemp hearts, or collagen protein powder. Nuts and Seeds Nuts and seeds are rich sources of minerals like magnesium, potassium, and manganese. Add variety! 1 to 2 Tablespoons of Chia, Pumpkin, Hemp, Sesame, or Flaxseed. Flaxseed is an incredible source of fiber and a powerful antioxidant. However, when ground flaxseed oxidizes very quickly and you loose those valuable qualities! If adding flax, use a spice grinder and fresh grind the flax just before adding to the smoothie. Herbs and Spices Phytonutrients like tannins, lignans, and catechins are richly concentrated in aromatics like ginger, turmeric, and cinnamon. Plus, herbs such as cilantro and parsley are chelators that pull heavy metals from the body and help excrete them in waste. Fresh is best. Ginger and turmeric can be added in the root form (about 1 in. per serving). I try to find variety in my herbs by including mint, cilantro, basil, parsley, or dill occasionally (a handful will do). Bonus: Try growing your own phytonutrient-rich microgreens with minimal space using Hamama! Fat This is a crucial element in a nutrient-dense smoothie. Many vitamins are fat-soluble and are only absorbed from our food when we consume them with fat. A top way to add fat: avocado. Don’t knock it til you’ve tried it. If you want to build a better smoothie try this! Avocado gives smoothies a creamy texture. Other ideas to add fat include full-fat canned coconut milk, MCT Oil, Nuts and Nut butters, and unsweetened coconut. Something E X T R A for a Better Smoothie While following the above guidelines will result in a powerhouse of vitamins and nutrients, smoothies are also a place to add an extra boost. That can mean adaptogens, roots, superfoods, and supplements. Here are a few ideas for smoothie boosts: +Functional mushrooms (like Lion’s Mane, Reishi, Turkey Tail and Chaga) +Adaptogens (like Ashwagandha, Rhodiola, or CBD) +Healing Roots (like Maca or Beet) +Superfoods (like Bee Pollen, Raw Honey, Acai, or Ginseng) +Supplements (like Creatine or Glutamine) Recipes: Choose Your Own Adventure Smoothie Parry’s Fruity Pebbles + Cacao Superfood Smoothie Pumpkin + Oat Milk Smoothie Want a copy of my BUILD A BETTER SMOOTHIE PDF? Enter your email below to get your FREE handout with recipes! Products I love from Thrive Market: Shop this article:

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