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15 ingredients is all it takes to eat a healthy, balanced diet for a week. Does meal prepping feel overwhelming?  Do you think it takes a long grocery list and hours of time in the kitchen?  I’ve got a solution for you: Check out my 15-Ingredient Meal Plan! This program reduces the time spent in the grocery store, keeps grocery costs to a minimum, reduces food waste, and teaches you to be creative with just a few items. It’s possible to eat healthy with just 15 ingredients. Related: Easy Meal Prep: Shop Once, Eat Healthy All Week My 15-ingredient meal plan shows how easy it is to eat healthy with just a small amount of planning! I focus on a few key features to maintain balance even with limited ingredients: High-Quality Protein Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing over 20% of your calories from complete protein sources which are highly digestible and provide an adequate amount of amino acids. Monounsaturated Fats Good quality fats are associated with a lower risk of heart disease and diabetes. This plan is rich in monounsaturated fat from olive oil and sunflower seed butter, which are beneficial for the immune system and inflammatory responses. Iron Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Nutritional iron deficiency is common worldwide and can be prevented by including daily iron-rich foods. This meal plan provides iron sources like poultry, ground beef, and spinach. Vitamin C Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. Goods news, this meal plan pairs iron-rich foods with foods that have vitamin C such as broccoli with beef and sweet potato with chicken. Some sample meals included in the 15-Ingredient Eat Healthy Meal Plan: –Beef & Shredded Veggies with Rice -Coconut Yogurt with Sunflower Seed Butter -Curried Chicken with Broccoli & Sweet Potato >>CLICK HERE to download my 15-Ingredient Meal Plan.<<  >>Plant Based? Download my Plant-Based 15-Ingredient Meal Plan.<<  I use Thrive Market to reduce my grocery expenses and purchase high-quality products at a discounted rate. Thrive Market delivers healthy pantry staples right to your door. Click here to get a deal on your first delivery! THE LATEST FROM YOUTUBE: You May Also Like: Hormone Healing Diet Carnivore Diet 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. Remember, 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!

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!

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!