kate Daugherty functional wellness

One-Pot Cast-Iron Camp Meal

April 20, 2018

I am so, so happy to live here in Colorado. One of my favorite activities is camping. I can decide on a Friday afternoon that I want to spend the weekend in the mountains- and by dark I will be sitting by a fire stargazing. That’s a major reason I moved to Denver in the first place. I want the ease of adventuring…. which means spontaneous weekend getaways that may have previously taken months of planning. I got in some early spring camping this year. April is still quite cold and unpredictable, but I was set on getting out there! I took the gamble, and endured some mighty winds and woke up to snow on the ground outside the tent. Luckily, my gear stood up to the test and I stayed warm and snuggly inside my sleeping bag (of course, going outside to pee was daunting….).  With some practice, I’ve gotten my camping list down to being able to throw together gear and provisions to make it through a couple days. Beyond the usual camp gear, the food essentials are: S’mores ingredients, Coffee, Beer, and my go-to One-Pot meal.  On day two of ‘camp life’ it is so satisfying to tuck into a warm, savory, filling stew.I learned this cast-iron dutch oven technique from a handsome outdoorsy man. The trick is evenly lit charcoal that gets very hot. Allow it all to light and come to an even temperature, then place the cast iron on the coals and cover the lid with extra brickettes to distribute the heat. Simmer for a few hours, enjoy the occasional waft of spice, kick back, enjoy a beer or two while waiting….ahhh the good life. BE CAREFUL while eating this meal, because it is VERY DELICIOUS.   My go-to one-pot meal for camping and enjoying by the fire. I prep ingredients before, so all I have to do is take them from the cooler, throw together and let it simmer. Sooooo warming and satisfying. 

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Denver Spring Break Recap

April 11, 2018

Kelsey, Lucas, and Mom do Spring Break in Denver! I was so fortunate to have visitors over Easter weekend during my younger brother’s high school spring break. Lucas and My mom flew in from Virginia and my sister Kelsey flew in from Fort Worth, TX to all meet for a long weekend in Colorado. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Curabitur laoreet cursus volutpat. Aliquam sit amet ligula et justo tincidunt laoreet non vitae lorem. Aliquam porttitor tellus enim, eget commodo augue porta ut. Maecenas lobortis ligula vel tellus sagittis ullamcorper. Vestibulum pellentesque cursus risus, in ultrices odio. Morbi dui metus, fringilla quis urna vitae, fringilla tristique nibh. Donec ultrices est ut dapibus dapibus. Nunc fermentum viverra risus, et mollis ante commodo sit amet. Vestibulum eu enim nec lectus volutpat dignissim vel sit amet dui. Maecenas sodales mi non nibh egestas gravida. In in dolor orci. Mauris viverra eu enim eu luctus. Praesent vel orci pulvinar, semper augue et, interdum sapien. Pellentesque quis sodales at aliquet magna. Mauris vel nunc lobortis, imperdiet velit vel, congue massa. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae. Vestibulum pellentesque cursus risus, in ultrices odio. Morbi dui metus, fringilla quis urna vitae. Nulla lacus magna, mattis sed semper sed, tincidunt sit amet sapien. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Cras neque sem, congue eget iaculis eget, mollis sed lacus. . Donec ante nibh, ornare ac eros at, accumsan rhoncus lectus. Praesent finibus et quam id gravida. Donec et velit id arcu commodo tristique congue ac ligula. Proin a tempus justo. In aliquet libero ac lobortis faucibus. Quisque facilisis tincidunt posuere. Aenean finibus tortor dictum nisl semper, ac sodales odio volutpat. Maecenas ultricies hendre dignissim vel sit amet dui. Maecenas sodale egestas gravida dolor. Pellentesque quis sodales at aliquet magna. Mauris vel nunc lobortis, imperdiet velit vel, congue massa. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae. Vestibulum pellentesque cursus risus, in ultrices odio. Morbi dui metus, fringilla quis urna vitae. Nulla lacus magna, mattis sed semper sed, tincidunt sit amet sapien. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Cras neque sem, congue eget iaculis eget, mollis sed lacus. . Donec ante nibh, ornare ac eros at, accumsan rhoncus lectus. Praesent finibus et quam id gravida. Donec et velit id arcu commodo tristique congue ac ligula. Proin a tempus justo. In aliquet libero ac lobortis faucibus. Quisque facilisis tincidunt posuere. Aenean finibus tortor dictum nisl semper, ac sodales odio volutpat. Maecenas ultricies hendre dignissim vel sit amet dui. Maecenas sodale egestas gravida dolor.

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Six Ways to Improve Your Sleep Hygiene

March 26, 2018

I am very much an “Early Bird” type of girl. As soon as darkness sets in, my eyes start to fall heavy and my energy wanes. My friends know that when my bedtime alarm goes off at 8:45pm, I am saying my goodbyes and headed home. I take my nighttime routine seriously. As an early riser, I must be diligent about getting to sleep on schedule to ensure I am waking fully rested. I find that having a consistent bedtime and a consistent routine alongside it is when I feel my best. In the last year, I have made it a priority to improve my own sleep hygiene for optimal health. Here are a few ways you can do the same- Wind Down.  Just as having a morning routine is important, it is crucial to set up a bedtime routine. Give yourself a few extra minutes before you know you want to be in bed, and start creating the habit of rest. Brush your teeth, wash your face, power down electronics (OFF or on airplane mode), set things out for the morning… Whatever it is that eases your mind and gets you ready to rest. Drink Tea and Mushrooms.  I find that having a cup of hot tea relaxes my body and forces me to slow down to sip it. I enjoy reading a couple chapters, sipping my hot tea, and reflecting on the day. My go-to teas are Pukka Night Time and Yogi Salted Caramel Bedtime (with a spot of coconut milk!!). I also rely on reishi mushroom for the ultimate relaxation elixir. I use Four Sigmatic’s Mushroom Hot Chocolate, or I will make my own: Reishi Hot Cacao: 1 teaspoon Reishi spores + 1 Tablespoon Raw Cacao Powder + 2-3 Drops liquid stevia Mix into hot water or for a rich version, use full-fat coconut milk Lavender. Lavender oil is incredible for restful sleep. I diffuse Doterra oil every night in my bedroom. I will set my diffuser an hour or so before bedtime as part of my wind-down routine. When I crawl into bed, I rub a couple drops of oil on the bottoms of my feet. I am loving this Serenity Blend from Doterra. It has lavender + cedarwood + vetiver and is just blissful. Say Thanks. Journaling at night is a way to jot down the things in your mind, decluttering those “to-do” thoughts and worries. In addition to writing down any pressing ideas, it is so easy to jot down just a couple things you are grateful for. Giving some acknowledgment to the positive things in your life is a great way to end the day. Boost Your Bedroom. Improving your sleeping environment is probably the simplest step to naturally improving your sleep quality. Our circadian rhythms rely on darkness to induce full sleep cycles that actually give us rest. Make it a mission to eliminate all artificial light. Install good quality blackout curtains, cover any tiny LEDs, and consider installing blue-light blocking bulbs. I use Lighting Science goodnight bulbs in my bedroom lamp. These special bulbs eliminate the disruptive blue light. After sundown, I avoid using any artificial light that includes the blue-wave spectrum. If I am using my computer, phone, TV, or iPad I wear my blue-light blocking glasses (in addition to night-shift mode). Also, keep those electronics OUT of the bedroom! Count Your Blessings, Not sheep! Once in my dark, cool, quiet sleeping environment I take a last moment to be thankful. I am safe and comfortable and cared for. Getting good quality sleep is essential to my overall wellness- and implementing just a couple simple changes can maximize your sleep health.  

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Gluten-Free Morning Glory Muffins

March 24, 2018

We’ve made it to spring! I am so looking forward to the coming week as my Mom, little brother and sister will be visiting Colorado during Spring Break. Hooray!! I am spending the weekend prepping for their visit- cleaning the house, getting the guest room ready, etc. And of course, one most important task: bake muffins. Anyone who is lucky to know Momma D knows how seriously she takes her routines. Rising early, bible study, coffee, baking bread..and on with the day. EVERY DAY when 5pm rolls around…it is time for her “Five-o-clock Muffin and Coffee”. Somedays, it is tea. Sometimes, it is a cupcake. Nonetheless- she takes a break to sit down and enjoy a moment for herself. When I visit home it is a treat to go to the freezer and see what varieties of muffins she has cooked up. Pull one out, heat it up, and mmmmm! I am stocking my freezer for the week with one of her all-time favorite kind: The Morning Glory Muffin. Now, I had to do some research into what exactly a morning glory muffin is… Let me tell you. Morning Glory Muffins first appeared in the 1970s in Nantucket, New England. A baker at Morning Glory Cafe created the recipe, which has since been adapted and reimagined. Her original recipe included crushed pineapple, carrots, apples, raisins, coconut, and pecans. My version of the classic uses coconut flour and carrots- a great pair for balancing the moisture. I sweetened them up using only bananas, and then mixed in dried golden raisins and cranberries and chopped pecans and walnuts. They are gluten-free, dairy-free, and paleo- and scrumptious!  

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January Reading Round-Up

January 30, 2018

What have I been reading lately? You’ll notice a theme here…. The Plant Paradox: Steven Gundry The Keto Reset Diet: Mark Sisson The Wahls Protocol: Terry Wahls Buddha’s Brain: Rick Hanson   What have you been reading this month? Comment below to share your favorite, I’m always looking for recommendations!  

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Rocky Mountain High

August 2, 2017

I fell in love with the mountains of Colorado the very first time I visited. I grew up with incredible family vacations- we’d pack up the car and drive across the country, heading out west for a stay on a dude ranch. The 30 hours of close quarters were exciting and bearable, knowing a week of refreshment in the rocky mountains was just on the horizon. I can remember weeks of preparation, researching and planning JUST the right activities crammed into one week. “Can I hike Tuesday morning and still make it back in time for Mexican lunch and then go horseback riding in the afternoon, but still have enough energy to SquareDance that evening?!” As kids and especially as teenagers, my siblings and I would forgo sleep in favor of making as many memories as possible with ranch friends. The weeks flew by- and there was never enough time. The drive home left us rejuvenated, a bit sad, and already thinking of the next year- What did we miss out on?…And How can we make it all fit? In college, I maximized my “vacation” by spending my full summer on staff at the ranch in Colorado. It truly was hard work, but I loved every bit of it. I’d work six days a week, and enjoy one glorious day off. Those days off made my summer. Just like as a kid, I’d spend plenty of time looking forward and planning to fit in as much as possible in that ONE day. “Can I hike a mountain, explore a ski town, and make it back for a soak in the hot springs before midnight?” There was always more to DO and SEE.. I was captivated. The end of the summer meant going back to school in Virginia. By spring, I was counting down the time until I could pack up and go back to Colorado. As I neared graduation, I made my plan to move out west. Within a week of earning my degree, I was driving across the country with everything I had—ready to make Colorado my forever home. As much as I miss my family and friends back east, I wouldn’t choose to live anywhere else. You are not IN the mountains; The mountains are in YOU. -John Muir Today, as an “adult” in the “real world” {a phrase that I still don’t feel can possibly describe ME}, I still look to the mountains for rest and refuge. When real life gets overwhelming, stressful, emotional, you name it- I find my peace on a trail. A deep breath of pine forest and the quiet solitude of mountain air immediately settles me. I experience both a sobering loneliness and a profound sense of belonging.

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My Morning Routine!

August 2, 2017

To say my work schedule is unpredictable is an understatement. Work days and hours change week-to-week and there is a lot of uncertainty in the day-to-day. It has taken years, but I’ve adapted to it. I’ve found that having a set morning routine grounds me and takes care of some of that anxiety of the unknown. Wake Up Early.  I’m an early bird. I love the stillness and quiet of the morning. I think I’ve learned this habit from my mom. As long as I can remember, she is the first one up, sitting quietly with her bible. I admire her devotion and have sought to recreate that practice in my own life. I relish the moments before the hustle and bustle of daily life takes over. Drink Water.  Before I go straight to hard stuff (I’m talking about coffee), I have made it a habit to drink 20-30oz of filtered water. This restores hydration to cells from overnight, stimulates digestive process and rejuvenates my mind. I often go for long stretches during the day without drinking, so setting myself up with an early dose of H2O has helped with my daily hydration needs. Breathe. I can’t say enough about how breathing affects our systemic health. Digestion, Movement, Thinking, Emotions…it all is connected to the breath. Before my feet hit the ground, I pause and take 5 full belly breaths. That means fully expanding my diaphragm, keeping my chest quiet, and feeling the pressure all the way to the pelvic cavity. This activates the parasympathetic nervous system, quiets the adrenals, and elicits a relaxed response. Later in the day, anytime I feel overwhelmed I can come back to this same belly breathing to reset my intention of peace. Say Thanks. Expressing gratitude is effective for increasing happiness. Giving some acknowledgment to the positive things in your life is a great way to start the day. Take just a few moments to appreciate the present to feel happier, more productive, and more energetic throughout the day. Meditate. Read. Journal. After putting aside any notions of “woo-woo”… I am fully certain that meditation offers incredible benefit to my life. I see this most evident in how I interact with others. I have more compassion, empathy, awareness, and understanding of myself towards the outside world. I like to use a guided meditation app, Headspace. Some days I admit that I am too bogged down with my own thoughts to truly focus- and that’s when I turn to my journal. Getting things out on paper is cathartic and creates the space I need to expand my perspective. I will write down my fears, anxieties, and apprehensions…and I follow these with direct affirmations, mantras and gratitude. Finally, I connect my inner world with some outer guidance by reading. BRING ON THE COFFEE! Taking time to myself is a gift I give myself daily. I get a chance to think and I set the tone for the day. I avoid looking at my phone until I am fully set, grounded, and at peace. In 20 minutes, I find I am focused and energized for a productive day–no matter what I’m facing!   When you arise in the morning, think of what a precious privilege it is to be alive- to breathe, to think, to enjoy, to love. -Marcus Aurelius  

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My Go-To Podcasts

July 25, 2017

I spend a shocking amount of time in the car. Even more, I spend a shocking amount of time in traffic. You’d think I’d learn to avoid those times…but somehow Denver traffic has become a perpetual slow-down. My drive time is generally my call-Mom time (hands free!!). In the – event that she doesn’t answer, I’ve come to rely on podcasts to maintain my sanity. I greatly enjoy early mornings with my fat-laden coffee and a captivating podcast to lift my attitude on the way to work. Some weeks, I spend so much time engrossed in listening I start to feel like these podcasters are my actual friends. (Ok, Ok…Crazy?) Anyway, here are a few of my go-to current favorites:     Girls gone WOD. The friend comment? Yeah, That’s totally directed at Joy & Claire. These girls are incredible role models who came to podcasting with a background in crossfit. (WOD is crossfit lingo for Workout of the Day). They are funny, insightful, and REAL. I love that they are based in Denver, my tribe!! They often discuss crossfit/fitness/health, but incorporate so much real life relatable content.   The Primal Blueprint Podcast. I’ll admit I’m quite enthralled with the paleo/primal movement. I think there is great value in a return to our ancestral health values. I enjoy Mark Sisson’s podcast for how approachable he makes ‘radical’ diet and lifestyle change. I’m impressed by his views on fueling the human body, and his willingness to change his mind with new research. For me, implementing habit change is easier when I’m learning about it- and I am always picking up tid-bits from Mark and his guests. {I’ll give Dave Asprey’s Bulletproof Radio a brief mention here too. He IS very polarizing- but I appreciate his philosophy and I DO brush up on the latest biohacking novelties….With my bulletproof coffee in hand, I might add}   Off the Vine. SHAMELESS. Yes, I have been totally obsessed with the Bachelor ever since my sorority big Amaura got me hooked in college. This podcast takes it to another level. IF you call yourself a fan, LISTEN TO THIS. Kaitlyn Bristowe is and will always be my favorite bachelorette and this podcast is just.. illuminating. She divulges juicy details about filming/production, adds in her snarky humor, and interviews a lot of bachelor “royalty.” It is lighthearted and entertaining and juicy.

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