Classic Pecan Snowball Cookies (Lectin Free, Keto, Gluten Free, Egg Free)

It’s the week before Christmas and to celebrate I will be posting a new cookie recipe everyday!  If you are like me you will be finishing up all your baking this week and I’m excited to share a few new recipes with you that will be the perfect addition to your tried and true favorites. I’m kicking it off with Classic Pecan Snowball Cookies. If you are looking for an old fashioned Christmas cookie look no further. And, the best part is you can enjoy these cookies while keeping your sugar intake in check. Several months ago I started baking with an erythritol monk fruit blend (Lakanto and Anthony’s) and I have never looked back. Treats should still be enjoyed in moderation regardless of sugar content. But, it’s the Christmas season and I think enjoying cookies a few times a week is ok! I work daily to keep my sugar intake in check and using sugar alcohol allows me to enjoy a sweet indulgence once in a while without the sugar buzz. If you are a newbie to sugar alcohols check out this article to learn more. OK, enough about the sweetener and back to these delish cookies! These cookies are filled with toasted pecan pieces and so much goodness! They are Lectin-Free, Gluten Free, Egg Free, Keto and can even be made Dairy Free! And, they will look so pretty sitting on your Christmas cookie platter. One important step not to skip when you make these cookies is to chill them in the freezer for 30 min before baking to ensure they don’t collapse and lose their round shape once in the oven.  I hope you enjoy this recipe as much as my family! Print Classic Christmas Pecan Snow Ball Cookies (Lectin Free, Gluten Free, Egg Free) Author: Katie Faison Recipe type: Treats + Snacks Prep time:  10 mins Cook time:  15 mins Total time:  25 mins Serves: 20 cookies   Lectin-Free, Gluten Free, Grain Free, Egg Free, Dairy Free (with modification), Vegetarian, Sugar Free, Keto Ingredients 1½ cup blanched almond flour ½ cup virgin coconut oil melted 2 Tbsp French butter melted (Ghee or Coconut Oil can be used to make Dairy Free or Vegan) ½ cup powdered erythritol monk fruit blend (I like Anthony’s) + additional for rolling each cookie in after baking 1 cup toasted pecans chopped 1 tsp vanilla extract or 1 scraped vanilla bean pod ¼ tsp salt Instructions…

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Simple Herb Chicken Soup

Nothing is better than a warm, nourishing bowl of soup. Especially during the cold, winter months. This soup is perfect for using up leftover chicken from the one you roasted yourself or a rotisserie chicken you purchased from the store.  I’m sure you have heard the words “bone broth” as it has grown to celebrity status in the last few years.  America is a bit behind other country’s when it comes to incorporating bone broth into our diets. In modern society, we are always looking for the next best thing or an easy fix but the reality is if we look at the way people did things in the past we might just learn something. Bone Broth is a perfect example of this.  You can learn more about the history of bone broth in my article Why I Consume Bone Broth Every Day and My 10 Favorite Ways To Consume It. I’m also a huge fan of Dr. Kellyann Petrucci’s bone broth diet.  Head over to The Bone Broth Diet + (Printable Shopping Lists + Meal Plans) if you want to learn what it’s all about. So why am I raving on and on about bone broth? Well, it’s because this soup not only contains bone broth for the base but when you cook it you are extracting even more goodness from the chicken carcass.  All the goodness (protein, gelatin, amino acids glycine and proline, glucosamine, chondroitin, B vitamins, and trace minerals).  This soup is great for an easy lunch or dinner or you can even enjoy it for breakfast.  Ever have soup for breakfast?  Try it and I bet you will LOVE it! This freezes well so you can also make a double batch and have it on hand should someone in your home get the sniffles.  The best part is this soup is simple to make and only has a few ingredients.  It is similar to chicken noodle soup minus the gluten.  Instead of noodles, this soup is packed with lots of herbs which are high in polyphenols. This soup is AIP, Paleo, Keto, Dairy-Free, Lectin-Free (make sure you are using pasture-raised chicken), and Gluten-Free so it’s perfect for just about any diet. Also, you can throw any of your favorite veggies or herbs in.  Feel free to get creative!  I hope you enjoy this soup as much as I do! Print Simple Herb Chicken Soup Author: Katie Faison Prep…

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Stop Sugar Cravings With These 10 Tips

“Sweet is the first taste humans prefer from birth, “says Christine Gebastabt, MD, RD, a dietitian, and American Dietetic Association spokeswomen. This is due to the natural sweetness of breastmilk. Sweets are all around us. They are part of every culture and play a role in our happiest moments and celebrations. They are associated with our memories and soothe us when we are having a bad day. SUGAR ADDICTION IS A REAL THING Sugar has not only been found to contribute to a number of health issues but research shows that it can be even more addicting than cocaine. Scary right? It has been found that the link between sugar and addictive behavior is due to the fact that sugar stimulates the same reward circuits in the brain that are activated by cocaine. And, every time we eat sugar, we are reinforcing those neuropathways. The more we eat sugar the more we are hardwiring our brains to crave it. Even though sugar has a bad rap, I do believe sugar in moderation can be part of a healthy lifestyle. Everything in life is about balance including what we put in our mouths. However, if sugar has become part of your every day and you are feeling like you can’t live life without it. It may be time for a little sugar detox. Need help kicking your sugar cravings to the curb? The 10 tips below will help you get started! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie

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AIP + Paleo Thanksgiving Recipe Roundup

Happy week before Thanksgiving! I don’t know about you but I love planning my Thanksgiving meal. We host either family or friends every single year. While it’s a lot of work planning, prepping, and cooking nothing is better than sitting down to a beautiful mean you created with family and friends. I tend to mix things up each year but there are a few dishes that end up on our table year after year because they are a guaranteed hit. Regardless of where you are with your planning if you need a few additional recipes for your spread look no further. I rounded up the most popular Thanksgivingesque recipes to make the rest of your planning super easy! Most are Autoimmune Protocol compliant and all are Paleo. Grain Free Cauliflower Rice Stuffing Purple Cauiflower Soup with Garlic Sage Olive Oil Mashed Maple Sweet Potatoes Refined Sugar Free Cranberry Sauce Pumpkin Banana Bread Pudding Brussel Sprouts With Dates + Bacon Curly Endive Salad with Pomegranate, Pears and Pistachios Whipped Sweet Potatoes with Paleo Marshmallows Shredded Brussels Sprout Salad with Bacon, Apple and Almonds Lemon Thyme Apple Crisp Easy Herb Roasted Chicken     Raw Mini Pumpkin Pies Roasted Green Beans With Dijon Coriander Butter Pumpkin Banana Hemp Seed Bread Roasted Cauliflower, Radish + Fennel  Butternut Squash Cauliflower Soup Happy Thanksgiving and happy planning! In Love, Health + Gratitude, Katie

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Nutty Hemp Collagen Bites

Halloween has passed and it’s officially Christmas cookie season (well at least at my house)!  Technically these are not cookies however, they sure do taste like a cookie.  And, they would make the perfect addition to your holiday cookie platter. The base of these Nutty Hemp Collagen Bites is my new favorite nut butter called NuttZo.  It’s a mix of cashews, almonds, brazil nuts, flax seeds, chia seeds, hazelnuts, and pumpkin seeds.  And, it is seriously delish!  I have been purchasing it at Costco but have seen it at Whole Foods and local co-ops as well.  Of course, Amazon has it too.  I mean what don’t they have? If you can’t find Nuttzo or if you prefer something different any nut or seed butter can be used and will work perfectly. In addition to nut butter, these bites contain collagen and hemp seeds.  They are filled with both protein and healthy fats making them the perfect snack! I love using hemp seeds in recipes and tossing them on just about everything.  Not only do they have a yummy nutty flavor but they are the perfect balance of essential fatty acids, linoleic (omega-6) and alpha-linolenic acid (omega-3).  In addition, they are a great source of vitamins and minerals. These bites can be kept at room temperature but I recommend popping them in the fridge or freezer.  I hope you enjoy these as much as I do! Print Nutty Hemp Collagen Bites Author: Katie Faison Recipe type: Treats + Snacks Prep time:  5 mins Total time:  5 mins Serves: 12-24   Paleo, Sugar Free, Refined Sugar Free, Keto, Dairy Free, Grain Free, Gluten Free Ingredients 1 cup Nuttzo or nut or seed butter of choice ½ cup collagen peptides (I like Vital Proteins) ¼ cup erythritol monk fruit blend (can also use coconut sugar) 2 tsp vanilla extract ½ cup hemp seeds + more for coating Instructions Place all ingredients in a bowl. Mix well (I like to use a spatula for mixing). Place addition hemp seeds in a bowl. Use a cookie scoop or spoon and scoop out equal amounts of the mixture. Roll into a ball and then coat in hemp seeds until fully covered. Storing in the fridge or freezer is recommended. Makes 12 large bites or 24 small bites. 3.5.3251 In Health, Love + Gratitude, Katie

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Fitness Motivation: 5 Tips To Crush Your Workout Goals

  Your 5 am alarm goes off. You had planned on working out but instead the list of reasons why you can skip your sweat sesh start going through your head. Or maybe you just got off work, and you decide you’re too tired to workout (you’ll go tomorrow, but it’s the third day in a row you’ve said that). Sound familiar? The Physical Activity Councils Overview Report shows that nearly 30% of US citizens are inactive. In my experience, that inactivity and lack of follow-through come from a lack of motivation. Without motivation, we are not going to do what we told ourselves we would. It’s not enough to just set a plan, we also need that strong desire the propels us towards actually doing the thing. Motivation is key to making consistent workouts part of our everyday lives. So, how do we stay motivated? Below I’m sharing my top five tips to crush your workout goals. These have helped me in significant ways, and I know they can help you too! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie

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10 Ways To Make Chill Time A Priority

Go, go go! The race to the finish line every single day is REAL! We are all going full force from the time we wake up in the morning to the time we go to bed at night. The society we live in is one that never stops. We have so many demands competing for our time but only so many hours in a day. We have full-time jobs, homes to care for, kids, pets, family, friends, side hustles, and the list goes on. Not to mention, we live in a media-saturated world. Instagram, Facebook and news coming at us 24/7. All of these things create huge demands; and at some point, if we don’t focus on a little chill time, we will reach our threshold and burn out. Both physically and mentally. This is why it is critical to your health and wellness that you take time to chill each week and make sure you are scheduling in vacations when you can. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie

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6 Tools To Help You Get Out Of Your Own Way

We start, we stop. We go this way, we go that way. Just when we are gaining a little momentum we STOP because we feel stuck, don’t know what to do or which way to go. Can you relate? We all have to-do lists overflowing with goals, ideas, dreams, and new habits we want to create. We check a few things off but then all of a sudden we stop simply because we get in our way. Do you ever feel stuck? Like you don’t know which direction to head? I know I have felt stuck in the past and continue to feel that way A LOT! Transitioning from a corporate employee to working solo these last few months has been a fun adventure but incredibly hard at the same time. Even though some days I feel like I have accomplished nothing, slowly but surely I am finding my way. I’m not certain where things will land but each day I simply tell myself, “keep going!” So many times WE are the only reason we are not achieving our goals or living the life we desire. We tell ourselves we can’t, we make excuses, we get lazy or we self-sabotage. Here are the things that help me stay on track and hopefully they help you too! 6 Tools To Help You Get Out Of Your Own Way 1. START NOW We can always find a reason why we can’t.  We won’t gain momentum until we start.  So, whatever it is that has been on your to-do list start today! 2. PRIORITIZE AND STOP MULTI-TASKING I know, easier said than done!  However, when we start tackling the things that will have the greatest impact on our business and lives we grow confident in our ourselves! 3. CONSISTENCY IS KEY When we do something over and over we train our brain to create new neural pathways.  These pathways get stronger with repetition until they become our new normal. 4. REFRAME HOW YOU VIEW FAILURE There will always be failures but instead of looking at them negatively view them as an amazing opportunity to learn and grow! 5. CELEBRATE YOUR ACCOMPLISHMENTS EVEN THE TINY ONES Frequently celebrate all your amazing wins and accomplishments.  Doing this will help you see all you have accomplished. 6. REMEMBER YOUR WHY: Keep coming back to why you do what you do.  Whether you are working on your…

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3 Tools To Overcome Negative Thinking

Just be positive! Sounds simple, right? Then why can it be so hard? When everything in life is smooth sailing, positive thoughts flow freely. However, when life presents a struggle, or you are going through a difficult season, negative thinking can take over and be next to impossible to shut off. Based on my experience as a coach, negative thinking is one of the top things holding people back. I have always considered myself a “glass half full” kind of girl. However, when I was faced with my autoimmune diagnosis, followed by years of fear around my health, my negative thinking spiraled out of control. Some of my good days sadly became bad days due to my negative thoughts. The problem is that negative thoughts can become a nasty habit and patterned way of thinking. And, as you know, habits are hard to break! Negative thoughts can operate on autopilot and play on repeat all. day. long! You are inevitably going to have ups and downs throughout our lifetime. So, what are you to do when negative thoughts start to creep in? Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie

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