Archive of ‘Nutrition’ category

Next level nanacakes (aka healthy, no-flour pancakes you’ll be obsessed with)

PANCAKES!!!

You’re probably thinking fluffy, yummy goodness.

BUT, if you’re following any foodie bloggers on IG, you’re probably also thinking NANACAKES.

I love nanacakes.

If you haven’t heard of them yet, they’re pancakes made with 2 ingredients: eggs + a banana.

EASY.

No flour. No added sugar. Super simple.

These are next level nanacakes (LOL!).

Think nanacakes + extra protein + extra fiber + omega 3s + a bunch more flavor—& they’re just as quick to throw together as your 2-ingredient nanacakes.

Here’s the breakdown:

NEXT-LEVEL JOYFETTI NANACAKES

INGREDIENTS
(makes 1 serving – multiple by 2 for 2 people, etc)

  • 2 eggs (preferably organic & pasture-raised)
  • 1 banana
  • A bunch of chia seeds, hemp seeds, & ground flax seeds (pour it in!!! go crazy. you can wing the amount, it doesn’t need to be precise)
  • Pumpkin pie spice (or cinnamon)

+ olive oil spray

The chia seeds & ground flax seeds provide omega-3s, fiber, & magnesium. Plus, the ground flax seeds help thicken the batter kind of like how flour would if we were using it—so I pour in a BUNCH of ground flax seeds.

The hemp seeds provide a ton of additional protein, fiber, magnesium & iron—plus hemp seeds have a yummy, nutty flavor that I love. I get these.

DIRECTIONS

  • Whisk all the ingredients together in a large bowl. I like to keep some chunks of banana in there so I don’t make it perfectly smooth. This saves me time too (ha! I’m all about it)
  • Spray a skillet with olive oil and heat it on high heat. You want the skillet to look kind of soaked—so spray a lot of olive oil. As soon as it heats up (this will happen REALLY fast), lower it to medium heat
  • While on medium heat, use a spoon to pour little circles of batter onto the skillet like you would normal pancakes
  • Since I usually make a bunch and only 3-4 fit in my skillet at a time, I usually spray the skillet (again, liberally) once or twice more while making all of them. I spray the skillet between each batch so the 2nd, 3rd, etc batches don’t stick to the pan.

Let me know if that makes sense or if you have any questions! I also love topping them with some honey and fresh berries, & some more pumpkin pie spice/cinnamon. SOOO GOOD.

I make these alllll the time during the weekends.

Arrash loves them too—and he’s obsessed with fluffy, flour-filled, buttery pancakes, so even if you are too, you’ll want to try these : )

Give it a try & LMK what you think.

Oh, & you can get creative with it too—add cocoa nibs, chocolate, whatever you want. Mix it up. Have fun with it.

Chat soon!

xx,
Bita

+ for another yummy breakfast idea, try this fiber-filled fitness bread + coconut yogurt recipe

+ more quick & easy recipes

+ more nutrition tips & tricks

Let’s get crackin’:

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Superfood Spotlight: hemp seeds!!! get ready for TONS of protein & fiber

Pick up a bag of hemp seeds, flip it over & read the nutrition facts on the back—it’s NUTS. Hemp seeds are literally FULL of protein & fiber.

Let’s dive in, shall we?

3 tbsp of hemp seeds (shelled—I get these) provide 10g of protein & 3g of fiber, which is 11% of your daily recommended fiber.

WOW! Right?

To put things in perspective 1 hard-boiled egg = 6g of protein.

3 tbsp of shelled hemp seeds also provide tons of vitamins and minerals, including:

  • 45% of your daily recommended magnesium
  • 20% of your daily recommended iron
  • 110% of your daily recommended manganese (not a typo!)
  • & 45% of your daily recommended phosphorus.

NUTS, right?

Speaking of nuts… That’s kind of it’s flavor. It has a buttery-nutty flavor to it, & it’s SO good.

Can you tell I’m very into it? ; )

Here are some ways to enjoy them: 

  • Add them to your smoothies
  • Top your smoothie bowls with them
  • Add them to yogurt
  • Add them to cereal
  • Top your toast with them (#tuesdaytoast)
  • Add them to your pancake batter/nanacakes
  • Have them on their own (yes, I’ve had them straight out of a spoon—in fact I just had a spoonful of them RN lol)
  • Or on a spoon with peanut or almond butter. No shame, guys ; )

Those are some of my favorite ways to have hemp seeds, but you can obviously add them to anything & everything you’d like! They’re very versatile.

It’s like a healthy, nutty sprinkle. It’s so good!

You could also bake with them during the holidays. YUM! LMK if you add them to any of your holiday recipes? I’m all ears : )

Chat soon!

<3,
Bita

+ try this fiber-filled fitness bread + coconut yogurt recipe too

+ learn about chia seeds & ground flax seeds

+ more nutrition tips & tricks

Some kitchen faves:

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How to eat Fitness Bread—a yummy little snack

Have you guys heard about “Fitness Bread”?

I’d heard about it hear & there in talks about fitness & nutrition, but I never really sought it out.

But, then, today, on my 2nd trip to Whole Foods (there were 3 today—gah! Thanksgiving for ya) I spotted it. And instantly, I had to have it. After checking the ingredients of course—we’re solid. More on that below.

The funny thing is, right away, I knew exactly what I wanted to have it with: COYO coconut yogurt. To the point that I started craving it.

COYO caught my eye a couple months ago & Arrash I really liked using it as a spread on toast. We topped it with honey & pumpkin pie spice (YUM!) & it was sooo good. I had a feeling it’d be delicious with Fitness Bread too & it was! Fitness Bread is kind of long—the pieces are really wide, like double the width of a typical slice of bread—so I cut it in half.

It really hit the spot.

Once I took a bite, I knew I had to snap some pics to share with you guys—it’s definitely worth trying.

Oh & side note: I’m so sorry I completely ripped the packaging! The photoshoot was completely spur of the moment, & since I didn’t plan to photograph it, I basically ripped the packaging in half to get the bread out ASAP lol. I was very eager, LOL. My bad.

To make:

  • Cut one slice of Fitness Bread in half
  • Spread COYO coconut yogurt on top
  • Drizzle with honey
  • & sprinkle pumpkin pie spice on top

Easy—peasy!

If you’re wondering what Fitness Bread is made out of (I was too!) here are the ingredients:

whole kernel rye, water, oat kernels, wholemeal rye flour, iodized salt, wheat germ, oat fiber, yeast.

I’m also into it’s nutrition facts.

1 piece (the entire slice—I used 1/2) provides 24% of your daily recommended fiber (yes, please!) & 4g of protein.

That’s 6g of fiber & 4g of protein just from the bread, & then you’re getting some extra fiber & protein from the coconut yogurt as well.

I’m very into it.

The packaging for the Fitness Bread says to eat it within 5 days of opening it, so I’ll be getting creative & thinking of more ways to eat it. Any suggestions? I’m definitely thinking an avocado-tomato combo will be happening soon. Maybe the day after thanksgiving : )

Okay, I’m off to get ready for bed. Very excited about this little discovery. I hope you guys enjoy too!

HAPPY THANKSGIVING!! xx

<3,
Bita

Cute plates I’m loving:

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Superfood Spotlight: nutritional yeast

I kept hearing about nutritional yeast but it took me a minute to finally try it.

About 6 months ago, I finally picked it up from Whole Foods and it was so good, I got a little carried away. I sprinkled it on everything, more or less—but not really a sprinkle, more like a BIG ASS POUR.

I poured it into pasta sauce.

I poured it all over potatoes before I baked them—same with zucchini and squash.

I poured it over mushrooms when I sautéed them.

I even poured it over quinoa whenever I wanted a quick, carb-y snack.

I let Arrash in on this little secret a few weeks ago… That he’s been eating tons of nutritional yeast. LOL. And he was pretty shocked to hear about 1/2 the meals he’s been eating the past few months have been filled with nutritional yeast. #YoureWelcome ; ) (Moana reference—I love that movie!)

Okay, let’s talk about taste first—because really, even if something is healthy & has tons of benefits, it’s hard to get into it if you don’t really enjoy it, right? So, taste…

It really does taste like cheese. Specifically, parmesan.

Can you make a quesadilla with it? No, not really. At least not with nutritional yeast alone. I tried. HA! But it has a parmesan-like taste that’s SO good.

& THE BENEFITS… Let’s get into them.

First off, it’s a complete protein—it provides all nine amino acids our bodies can’t produce on its own, while also being vegan. WIN!

Just 1 tablespoon of nutritional yeast (specifically Bragg’s) provides:

  • 4% of your daily recommended fiber (1g)
  • 4% of your daily recommended protein (2g)—complete protein
  • a ton of B-complex vitamins, such as vitamin B12 (it provides 40% of your daily recommended value of it) < these are added to it

I also sprinkled it over my popcorn, which was delicious, but also messy when I spilled the popcorn. Whoops.

If you’re never had nutritional yeast, give it a try & let me know what you think?

And if you’re already a big fan, what’s your favorite way to use it? Tell, tell. I’m always looking for new ways to use it : )

<3,
Bita

PTFE- and PFOA-free pots & pans + my favorite bowls:

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A sweet treat without added sugar: apples + nut butter

My dad always says we have two stomachs—one for food, and another for dessert, so even if we’re full from food, he says we always have room for dessert. He has a HUGE sweet tooth.

I remember this one time we took a family trip to New Jersey and we were at this restaurant/bakery and I turn around & my dad and nephew are starring into this display full of pastries and their eyes are just beaming. Picture the heart eye emoji—that’s basically what they looked like.

I definitely inherited his sweet tooth, but every once in a while I’ll cut out sugar for a little bit. 

So I have a bunch go-to’s for when I’m avoiding sugar but still want something sweet.

This combo is one of my favorites: apples with nut butter.

When you’re picking your peanut butter or almond butter check the nutrition label, to make sure it doesn’t have any added sugar—a lot of them do. Almond butter & peanut butter are delicious on there own, & then you get some natural sweetness from the apple and it’s perfect.

Lately, I’ve been loving Justin’s almond butter. It only has two ingredients: dry roasted almonds & palm oil & I love the taste.

After I dip my apple in almond butter, I usually dip it into chia seeds, because they’re full omega-3 and fiber. Sometimes I’ll also dip it into unsweetened coconut flakes just for fun.

LMK if you guys want more ideas like this. I love dessert, but I also have a ton of go-to alternatives.

Chat with you all tomorrow! : ) xx

<3,
Bita

Apple dividers + cute kitchen finds:

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Kombucha benefits… Bring ’em on!

A few weeks ago I dreamt someone made a smaller bottle of kombucha & we could buy it in stores. No joke, the next morning I spotted these cute, little bottles of Health-Ade Kombucha in Whole Foods. My dream literally came true.

I was so happy. Mostly because I usually can’t finish an entire bottle in a day, and sometimes, sadly, the rest would go to waste if I forgot about it the next day. I hate wasting, so having this smaller option was really exciting.

Arrash was confused how a small bottle of kombucha could make me so excited.

I told my mom the whole story later that day, and she said, “that’s great, usually dreams don’t come true.” LOL, thanks for the pep talk, mom ; )

The bottles in these photos are the original size, not the small one, but I’ll share some pics of the small bottles soon. If you want to see them now, I snapped a pic of the small bottle I’m drinking right now (also Pink Lady Apple) on Snapchat if you want to check it out (username: joyfetti)

If you guys are already big fans of kombucha (love it!), LMK what your favorite brands/flavors are so I can check them out.

If you’re not familiar with kombucha, here’s a little bit about it. Kombucha is fermented tea that naturally contains probiotics and healthy organic acids. It’s been around for thousands of years.

People drink it for all sorts of reasons.

Me, personally, I drink it because:

  • It supports a healthy gut since it naturally contains probiotics (WIN!)
  • It supports digestion
  • it tastes fricken amazing
  • & it makes me feel good

I’ve tried to get Arrash & my friend Jodie on board, and they don’t like the taste (yet! I’m still working on them), but I absolutely love it.

I even pretend it’s champagne sometimes, which is easy because it has bubbles. With the big bottles, I love pouring it into a champagne flute. It’s the best.

If you drink soda, try kombucha—maybe you can replace your soda for kombucha because of the bubbles.

Also… I’m now thinking it’s a good idea to stock both sizes in the fridge because I just finished my small bottle & I want more. Sometimes you just want more than you do other days, you know?

I started picking Health-Ade over the other brands mostly because of its taste but as I did more research, I was really impressed with them & happy my tastebuds picked them.

Their kombucha is 100% raw, and they only use cold-pressed juice from organic produce. I also love how they share a ton of info about their production process, on their site—they’re very open about it, which I like. Also, their kombucha is fermented 100% in glass to prevent plastic and metal leaching. I really like that! The only thing I wish they’d share, that I don’t believe they currently do, is how many live cultures are in each bottle. That would be really fun to know.

I’m off to clean the house a bit & maybe open up another bottle ; ) Happy (almost) Friday! Cheers!

<3,
Bita

Sippy, sip:

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Let’s get nutty… A quick & easy breakfast ( or naturally sweet snack! )

HI GUYS!

If you’re following along on Snapchat you already know this is one of my go-tos for breakfast.

I LOVE starting my day with coffee, but not on an empty stomach so I always make a quick & easy breakfast to have with my coffee.

One of my go-to’s are hard boiled eggs, but sometimes I need to mix it up a bit—& this is perfect way to do it!

Lately, I’ve been putting almond butter, bananas, gr8nola, and a sprinkle of pumpkin pie spice ( not pictured ) on toast & it’s SO delicious. You guys have to try it.

I like gr8nola because the ingredients are clean & simple ( I always check ingredients! )

Here they are, straight from the label:

whole grain oats, honey, organic virgin coconut oil, almonds, sunflower seeds, dried unsweetened coconut, flaxseed meal, sea salt, cinnamon, stevia leaf extract.

So good, right!? & it’s delicious.

P.S. If you prefer, you can of course use peanut butter instead of almond butter. I like both.

I also love that I typically have all these ingredients in the house—makes it easy to have breakfast.

[ My almond butter of choice right now ]

[ I always check ingredients… This one has only two: dry roasted almonds & palm oil. No added sugar! ]

[ YUMMMM… ]

I love having this breakfast because it’s filling ( but still pretty light ), easy to make & naturally sweet.

Sometimes I even make this during the day or at night when I want something sweet, but still healthy.

Okay, what are your go-to’s for breakfast? Let’s hear ’em : )

<3,
Bita

[ My Minty moosh ]

[ gr8nola yumminess! You can find it here. ]

gr8nola + coffee? YES, PLEASE!

 

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Foods + drinks I always have in the house

Or at least I try to…

Sometimes I run out sooner than I expect.

But more often than not, you can find these foods & drinks in our house at all time, regardless of my food cravings or “food swings” ( LOL )

I’m VERY moody when it comes to food.

I get really into something and I’ll eat it day after day, meal after meal, and then, eventually, I’ll need a break so I won’t buy it for awhile.

I go through phases.

But THESE are my staples.

Most of these foods are nutrient dense, versatile and easy to enjoy.

They’re available & affordable year round, and stay fresh for a pretty long time—or they’re versatile enough that’s it’s easy to use them into different meals and recipes within their expiration date.

This list definitely helps me with grocery shopping & creating a healthy kitchen, so I’m hoping it helps you guys too! ( You can repin it here for convenience )

Okay, let’s dive in!

Perrier / Pellegrino

I’m OBSESSED with sparkling natural mineral water—& I like to drink it from a champagne flute as you might have heard ( LOL )

Personally, I prefer Perrier because it has larger bubbles, but I’m more than happy sipping either.

Also, there’s something super refreshing about having sparking natural mineral water at night or in the middle of the night when I wake up, which happens more often than I’d like, haha.

P.S. If you’re looking for a soda replacement, definitely try Perrier. It’ll make it easier to break the habit.

Coffee pods

Right now I’m obsessed with Peet’s Coffee Major Dickason’s Blend—it’s a dark roast.

I have it every morning & I legit go to bed excited to wake up and have my coffee, through a stainless steel straw, of course ; ) It helps me avoid stains on my teeth & keeps my teeth white.

Coffee is also my favorite “pre-workout”. I have so much more energy when I workout after having coffee, than when I workout without it.

&… It keeps things regular.

You know you love coffee for that reason too, be honest.

Coconut creamer

All credits go to Arrash’s sister, Michelle, on this one!

Michelle ( Meesh ) introduced us to So Delicious Original Coconut Milk Creamer and it is so, so good!! Definitely a big reason why I look forward to my morning coffee, and why I prefer having coffee at home.

I stick with Original to avoid “natural flavors”.

I avoid them because “natural flavors” can refer to so many different things & I’d rather take out the mystery when it comes to food ingredients.

Tea

Okay, so, lately I’ve been starting my day with coffee & ending it with tea—usually peppermint tea. There’s something therapeutic about it, for me—and it helps me wind down for bed. It kind of signals my body and brain that it’s had dinner & it’s done eating… Which keeps me from binging / constantly snacking before bed.

Sometimes I’ll have a cup or two during the day too.

Very Persian of me, right? My parents sip Persian tea all day & night.

Peppermint tea is non-caffeinated so I feel good about having it at night. Plus, it’s delicious.

I drink my tea from a stainless steel straw. Gotta keep those teeth white ; )

Coconut water

I use coconut water in homemade juices & smoothies so I try to buy this in bulk too.

I’ve also been drinking it straight since from the bottle ( LOL ) since I started drinking Harmless Harvest—it’s SO good, and naturally sweet ( & pink ), so you can treat it like dessert ; )

Though it’ll never replace chocolate… Scroll down, dark chocolate is on this list, too.

I feel like Harmless Harvest is the closest you can get to fresh coconut water from a bottle.

A fresh coconut on the beach is pretty damn good, too. It’s the BEST.

I also love coconut water because it provides potassium.

Eggs

I’m a big fan of eggs because they’re versatile, easy to cook and full of protein.

I’m very particular about my eggs. I buy Vital Farms pasture-raised organic eggs from Whole Foods because they’re organic and have one of the most humane practices I’ve seen when it comes to hens and eggs.

How I use them:

I like to make hard boil eggs a couple times a week and keep them in the fridge to have with my morning coffee and / or to eat as a snack during the day.

I also love a quick omelet with spinach and sometimes, mushrooms + onions.

I’ll eat the omelet on it’s own or I’ll add it to toast to make an open-faced sandwich… Quick lunch idea you can fall back on! You’ve seen me make this on Snapchat if you’re following along : ) ( add me—username: joyfetti )

Cuties

I eat these like chips. Really.

They’re so good, plus, they’re in season during the winter when most of the fruits I’m obsessed with ( like berries ) are not. So, I’ve been eating a lot of these, which doesn’t help with my tooth sensitivity, but it’s worth it, with semi-moderation.

Also, I’ll usually put them out in an Anthropologie bowl during dinner parties so people can snack on something healthy if they want.

Another Persian move… We always have fruit on the table.

Bananas

What is a smoothie without a banana?

Really though…

I tried to make a smoothie without a banana once ( because I ran out—GAH! ) and it was NOT good. It was gross.

I know you can make a smoothie taste good without a banana ( Google told me ), but for now, I’m happy plopping a banana into my smoothies at all times. YUM! Plus, bananas provide potassium and magnesium.

I also like topping them with peanut butter & cinnamon for a quick treat, or putting them on toast.

& I also eat them on their own…

And I feel like that quote “never make eye contact while eating a banana” was something I should’ve learned a long time ago. Whoops.

Same with lollipops…

I got weird looks when I was eating a lollipop in downtown Burlingame Avenue last month. Anyone else experience this?

Apples

Apples are a great staple. I use them in homemade juices, add them to salads, or slice them up and dip them in peanut or almond butter.

I also bite right into them —Adam & Eve style.

Apples are great when I need something sweet or crunchy, and they’re a good source of fiber and magnesium.

Lemons

Okay, lemons… I LOVE lemons! ( Oprah Winfrey Weight Watchers ad moment HAHA you know what I’m talking about? LOL, I LOVE her! )

I add lemons to soup ( usually bone broth ), homemade juices, fish, and a bunch of other recipes like this shrimp ceviche recipe I’m totally OBSESSED with!

I’m also planing to get back into drinking a glass of lemon water first thing in the morning… Anyone else doing this right now?

Read about the health benefits here.

Spinach

Spinach is SO versatile and full of nutrients like protein, calcium, iron and potassium.

I add it to omelets, pasta sauce, smoothies, homemade juices, yogurt ( after I cook the spinach ) and not surprisingly I use it as a base for salads, too.

Plus, you can freeze it if you buy too much, and can cook it / add it to the blender later, which is very convenient!

Frozen fruits

100% a staple! I buy these mostly for smoothies.

My favorites include strawberries, raspberries ( high in fiber ), blueberries, mango, pineapple, & peach. Berries are full of antioxidants and raspberries, in particular, are a good source of fiber.

Chia seeds

I add these to smoothies, my peanut butter, anything I can think of really… They have so many health benefits. They’re a great source of Omega-3 fatty acids & they provide a modest amount of protein as well!

Omega-3 fatty acids are important for optimal health & wellness, and they’re also anti-inflammatory.

Ground flax seeds

I love these for smoothies & peanut butter.

I get ground flax seeds because it’s easier to absorb the nutrients when they’re grounded vs. whole.

Like chia seeds, they’re a great source of Omega-3 fatty acids & provide a modest amount of protein.

Hemp seeds

I didn’t start eating hemp seeds until recently because compared to ground flax seeds and chia seeds they have more Omega-6 fatty acids ( which are pro-inflammatory ) than they do Omega-3 fatty acids, and it’s important to have a balanced ratio of Omega-6 to Omega-3 in our diets.

A 1:1 ratio is ideal, but most people today are getting a 16:1 ratio of Omega-6 to Omega-3 so it’s important to incorporate more Omega-3 rich foods in our diet.

This balance is really important for overall health.

BUT ( !!! ), I started eating hemp seeds because they have more protein than chia & flax seeds & they taste SO GOOD!

If you like nutty flavors, you’ll love hemp seeds! I especially love them in my smoothies for an added crunch & nutty flavor.

Nuts

Nuts are great to snack on & they’re a great source of protein and healthy fats.

I usually get raw, unsalted almonds ( which also provide calcium & magnesium ) & slivered almonds, and sometimes walnuts ( a good source of Omega-3 fatty acids ) and cashews.

I’m also a big fan of sunflower seeds though I try to limit them because they’re high in Omega-6 fatty acids.

I like snacking on them, adding them to smoothie bowls, and sometimes, salads and yogurt.

Nut butter

Pure nut butter, without the shitty ingredients…

Trader Joe’s and Justin’s are good options for delicious and healthy nut butters. I’m a big fan of peanut butter & almond butter.

I dip apple slices in it, spread it on toast, and sometimes have it straight from a spoon.

I know you do too ; )

Plus, the dogs love peanut butter!

Bone broth

My mom’s been making us bone broth for as long as I can remember. It’s one of my favorite recipes of hers.

Being a chicken ( no pun intended ) and not wanting to making my own bone broth from scratch, I found some delicious store brands that aren’t full of junk and taste delicious with some added seasoning.

P.S. Seeing a pattern here? I always read ingredients.

My favorite brands right now are Epic Homestyle Savory Chicken Bone Broth ( made with organic chicken ), which is shelf stable, & Bonafide Provisions Organic Chicken Bone Broth, which is frozen ( I just defrost it in the fridge for 24 hours )

I heat it up with pepper, pink himalayan salt & chili flakes, pour it in a mug & add fresh squeezed lemon—SO YUM!

Protein / nutrition bars

I love having protein or nutrition bars on hand for a quick snack ( or dessert, if we’re avoiding cake ; ) ) so I buy these in bulk too!

My favorites right now are Larabar Chocolate Chip Cookie Dough and Square Organics Chocolate Covered Peanut Butter.

What are your favorites? What should I try next?

Plant-based protein powders

I’m OBSESSED with Vega One—right now, we have the All-In-One Nutrition Shake in Natural and French Vanilla flavors, as well as the Vega Sport Performance Protein in Vanilla. I love that they’re protein based and taste amazing!

Dark chocolate chunks

So I have a sweet tooth…

I can limit my sugar intake and I’ve even gone months without dessert ( usually in preparation for a Vegas trip, LOL ) but I have low blood sugar so chocolate is basically my medicine ; )

I kid, kind of…

Sugar from fruits can help me from going dizzy when I’m low on sugar, but sometimes you just need some chocolate, you know? At least I do.

So I like to keep Whole Foods’ 365 Dark Chocolate Baking Chunks in the pantry. On a positive note, dark chocolate provides probiotics so it’s not only only good for your heart, it’s also good for your gut ; )

I add the chunks to my DIY goji berry trail mix and use them to make my chocolate covered almond haystacks—both of which I’ve made on Snapchat.

LMK if you want me to share these recipes on the blog?

& sometimes, I eat a few chunks from the bag : )

Dried fruit

If I need a quick treat… Something with natural sugar… I’ll reach for some dried fruit—usually dried apricot ( a good source of iron ), prunes or dried mango, without added sugar ( this is key! ) Fruit is naturally sweet, so there’s no need to add sugar. I also LOVE goji berries, which are a great source of antioxidants, and I’ll often add raisins ( & dried yogurt ) to my yogurt—raisins provide iron as well.

I always look for organic, unless it’s something with a think skin—like bananas & oranges.

Okay spill… What do you keep in your house at all times?

Would love to hear!

<3,
Bita

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Sara Kashlan of Kash in on Health on Living Healthy & Creating a Life You Love

sara-kashlan-on-joyfetti-com_hat

sara-kashlan-on-joyfetti-com_doing-aerial-yoga

HI GUYS!!

I’m SO sorry I’ve been so quiet on the blog lately. It took me a few weeks to realign my priorities and declutter my life ( I’m making that a thing if it isn’t already ; ) ) Even though The ONE Thing is one of my FAVORITE books, I’m really, REALLY bad at practicing “The ONE Thing”. But I’m working on it. Anyways, it feels really good to be back.

This blog post, has been a long time coming…

You know when you meet someone & you instantly click?

I feel like that’s what happened when I “met” Sara, the founder of Kash in on Health—an awesome health & wellness blog. Except, we didn’t meet in person… We found each other on Instagram ( LOL ) So 2016, right?

For those who don’t know Sara ( yet ), I want to introduce you.

She’s authentic, personable, sweet, AND she’s on her way to becoming a Registered Dietician. SO COOL!

I love that she’s into eating well and living healthy, but also makes a point to treat herself.

SO, without further ado, here’s a fun Q&A to get you acquainted:

HI SARA!! Introduce yourself:

Hiiiiii! My name is Sara Kashlan. Avocado lover + part time blogger for Kash in on Health from Orange County, California. I’m currently in graduate school to become a registered dietitian.

What advice do you have for readers who are feeling unfilled or like something’s missing?

First things first—I’ve definitely been there. After college, I worked as a social media manager for 3 years and was literally going through a pre-quarter life crisis ( more details about that here ). Long story short, I wasn’t happy or satisfied with what I was doing and I needed a change. I knew I loved nutrition but the thought of going back to school to take a bunch of science pre-requisites was terrifying. I ended up taking the leap and while it wasn’t a smooth ride, it was by far the best decision I’ve made yet.

If you’re feeling unfulfilled, I HIGHLY suggest taking some ‘you’ time to learn more about yourself. Travel, read a new book, try a new exercise, tap into your creative side, start a side business or blog… The possibilities are endless. With time, things will slowly start to come together.

How did you figure out that going back to school and becoming an RD was the right move for you?

I’m a big believer in doing what you love. You’re going to be working for the rest of your life, so why not do something that makes you happy? I personally knew that if I continued in the career I was in, nothing was really going to change and I would remain unfulfilled. With that being said, I’ve always loved health & wellness and after going to a yoga retreat in Tulum, Mexico, I realized I wanted to make a career out of it. Took me a while to figure it out, but hey, better late than never! The first step I took was getting Plant Based Certified from Cornel University. After that, I realized I wanted to dig deeper into nutrition so I decided the grad school RD route was the way to go. I also started my health blog, Kash in on Health, as a way to share my passion for health with the internet world.

What’s your life like now that you’ve taken this leap?

It’s prettyyy busy but I wouldn’t want to have it any other way. I’m currently doing rotations in Los Angeles where I shadow dietitians in different fields & that’s been super fascinating! I also work part time as a nutrition consultant and do blogging on the side for fun : )

You’ve tried several lifestyle “diets”… Raw, vegan, vegetarian, low carb / high fat, you name it… What’s your take on all of them?

Honestly, diets don’t work. I had to experiment and try them for myself to really figure that out. Overall, it’s hard to stick with them and you end up depriving yourself from one thing and compensating it for something else. Trying a variety of fad diets made me realize that eating healthy is a way of life. It’s important to eat a variety of healthy carbs, fats, and proteins. & It’s okay to treat yourself every once in a while. We’re all human & it’s better to enjoy yourself and move on rather than stress over it. I’m really into psychology and mindful eating so I’m a big believer in the mind / body connection. For example, if you beat yourself up over eating something that’s considered not “healthy”, I truly believe it slows down your metabolism. Instead, enjoy that treat and continue with your healthy lifestyle.

How would you explain your “diet” currently?

I really don’t like to label myself but if I had to I’d probably say I follow a mostly plant-based diet. For me, that means the majority of my diet consists of fruits & vegetables, with some eggs and fish. I eat chicken & meat occasionally.

What’s your #1 tip for living a healthy & active lifestyle long-term?

Start your mornings with a big glass of water. Every. Single. Day. Ideally warm water ( bonus if you add lemon to it! ) It totally sets the tone for the entire day and clears your mind first thing in the morning. So many of us mistake thirst for hunger so make sure to drink plenty of water throughout the day! It’s incredible for your skin, too!

What motivates you to eat healthy & stay active?

For me, health & fitness make me happy. You know how some people get hangry? Well, I literally get like that when I feel myself slacking off in my meals or workouts.

What’s one of the most surprising or interesting things you learned while in your program?

Hmmmm. That’s a tough one.  A lot of my clients are mind blown when I tell them that one teaspoon of salt is the limit for sodium intake in a day, which is about 2300mg. A teaspoon of salt seems like nothing, but it really goes a long way! Plus it can make you bloated and isn’t so great for the abs!

Where should readers go if they want to find credible information about nutrition online? What resources do you recommend?

NutritionFacts.org is a good one!! 

sara-kashlan-on-joyfetti-com_cauliflower-buffalo-wings_yum

What’s your favorite plant-based ( vegan? ) recipe? We have to know! ; )

Another tough question! I loveeee me some cauliflower buffalo wings with some Majestic Garlic Spread ( the spread is raw / vegan and can be purchased at Whole Foods ). THE BEST! Now I’m hungry…

 Favorite ( healthy ) snack?

Celery or apples with peanut butter… Hands down. 

Cocktail of choice?

I’m really not much of a drinker but I do love me some sparkling water with lemon! 

Guilty pleasure? ( mine’s chocolate! HA! ) 

Oh boy. I have a big sweet tooth which is why I love to bake my own healthy desserts. But if I had to choose one guilty pleasure it would have to be chocolate chip cookies. The soft, gooey, chocolate chips melt-in-your-mouth kind. Mmmm…

What do your mornings usually look like?

Right now I wake up between 5:30 and 6 a.m., drink 1-2 BIG glasses of water, my peppermint tea and then eat breakfast. After that I check my emails and head to work.

What’s your weekly workout schedule?

My schedule is kind of all over the place right now so I don’t really have a set routine ( in the process of fixing that though! ) Lately, I’ve been working out in the afternoons. In terms of specific workouts, I like to change it up between circuit training, pilates, spin, stairs and yoga. When I don’t have time to take a class I love going outside and doing stairs or sprints. Ideally, I try to workout 5 days a week. On the weekends I love hiking.

What’s your must-have beauty item?

Tinted sunscreen / moisturizer for sureeee. Can’t live without it!

Favorite natural beauty product?

Right now I’m loving my ice face roller, haha! Does that count as a beauty product? It’s so refreshing and totally relaxes me! My skin looks so much brighter after ice rolling and makeup goes on better as well!

Favorite quote?

“The grass isn’t greener on the other side, it’s green where you water it.” I really, truly, 100% believe this.

What’s your favorite book? Or a book you read recently & LOVED?

The last book I read and loved was The Life Changing Magic of Tidying Up. The biggest lesson I got from it was to live a more simple life with less stuff / clutter. Another book I love is The 4 Hour Work Week. I haven’t had much time to read lately so I’ve been listening to a ton of podcasts instead!

Favorite podcasts?

The Art of Charm, #AskGaryVee Show, and TSC Ask Him & Her are my current faves!

Anything else you’d like to share with the JOYFETTI family? : ) 

I think that’s about it! Thanks so much for having me! If anyone has any specific questions, feel free to email me at sara@kashinonhealth.com.

+ Want more? Follow Sara on Instagram & check out her blog, Kash in on Health

<3,
Bita

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My DIY “Sick Tea” ( you’ll love this! )

JOYFETTI DIY %22Sick Tea%22_joyfetti.com

[ “do your BEST” mug found here ]

Being sick is never fun, especially during the summer and holidays, & for some reason, I always get sick around NYEThis year I didn’t because apparently I saved it for summer ; )

I got a cold / cough about 2 weeks ago & thought I could shake it off with some Tylenol & Advil. But when it didn’t go away after a few days I remembered this AMAZING tea I made myself last year when I got sick during the holidays ( as usual )

I love it because it’s delicious AND it works.

It eased my throat as soon as I started drinking it & helped me go to sleep so I could finally get better.

But really, the health benefits of this tea are so insane I’m thinking about having it every night.

So… What’s in it?

It’s super simple: just honey, lemon, & grated ginger. That’s it—easy, right?

JOYFETTI DIY %22Sick Tea%22_flat lay, mug, lemon and ginger_joyfetti.com

Here’s why it works:

We’ve already covered the health benefits of having lemon ( soothing a sore throat is one of them! ) so let’s chat about the benefits of honey & ginger… Sound good? Let’s start with ginger.

Ginger:

+ fights the flu / common cold
+ helps relieve a sore throat
+ kills rhinoviruses, which cause colds in the first place
+ helps with digestion ( & reduces gas )
+ reduces nausea, especially morning sickness
+ reduces pain, including menstrual cramps, headaches, joint pain & stiffness
+ keeps your brain sharp as you age
+ lowers your risk of infections ( it’s especially effective against the oral bacteria that’s linked to inflammatory gum diseases like gingivitis )
+ lowers cholesterol levels
+ & it’s anti-inflammatory properties help reduce muscle pain caused by exercise

LONGGGG list, right? It also increases energy and promotes a healthy complexion & hair, and an overall lower weight. I’m thinking I need to have ginger all day, everyday—sick or not sick. Okay, let’s take a look at honey…

Honey:

+ reduces cough & throat irritation ( YES! ) & helps fight off a cold
+ helps regulate blood sugar levels ( artificial sweeteners & white sugar DO NOT! )
+ increases athletic performance & provides a quick boost of energy for your workout ( yes, please! )
+ promotes beautiful skin
+ promotes brain health
+ acts as a natural sleep aid
+ & is anti-inflammatory, anti-bacterial & anti-fungal

Basically I should have this tea every night, right? ; )

JOYFETTI DIY %22Sick Tea%22_flat lay, mug_joyfetti.com

Here’s how to make JOYFETTI DIY “Sick Tea”

You need:

+ Freshly squeezed lemon juice ( I use 1/2 – 1 lemon )
+ Honey
+ Freshly grated ginger

Steps:

Add lemon juice, honey & freshly grated ginger to HOT water. & ENJOY!

JOYFETTI DIY %22Sick Tea%22_flat lay_joyfetti.com

JOYFETTI DIY %22Sick Tea%22_flat lay, lemon and ginger_joyfetti.com

JOYFETTI DIY %22Sick Tea%22_ginger_joyfetti.com

If you make this at home, let me know how you like it. I’d love to hear!

Also, if you have any tips for getting rid of a cold / fever, PLEASE share. I need to be prepared for NYE 2017 ; )

<3,
Bita

+ Follow JOYFETTI on Bloglovin

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JOYFETTI DIY %22Sick Tea%22_mug_joyfetti.com

[ So obsessed with this mug… Isn’t it cute!? ]

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