Homemade Buffalo Chicken Fries

Homemade Buffalo Chicken FriesI’m a sucker for anything buffalo chicken, so why not create some homemade buffalo chicken fries?? The Super Bowl is coming up and these would make THE perfect game day appetizer. Drizzle on some blue cheese dressing and add some Gorgonzola crumbles, or leave them off if you need a dairy free option. You can munch on these all day long, or at least all game long!

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Spaghetti Squash Pizza Bake

Spaghetti Squash Pizza BakeSpaghetti squash is my absolute favorite pasta alternative, especially in this spaghetti squash pizza bake. The kids won’t even realize you’re sneaking in a veggie, it’s that cheesy good. Obviously this pizza bake is not dairy free, but you could totally pull it off without the cheese if needed. I added in mushrooms and red peppers for extra veggies but feel free to add in even more!

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The Power is Within You – Reversing Limiting Beliefs through Positive Affirmations

This week brings the 3rd installment in this 12 week series; The Power is Within You. I hope you’re enjoying these activities and are truly using them to help you move closer to reaching your goals! Last week we honed in on understanding our why. This week, we’re going to take a look at our own limiting beliefs that may be holding us back from reaching our goals. Then, I’m going to give you a two step process; positive affirmations + actions, that will help you reverse engineer those limiting beliefs.

Somewhere between childhood and adulthood most of us have developed limiting beliefs that have crushed our ability to dream big. As kids we would dream big, with huge hopes for the future. Declarations such as, “I’m going to be an astronaut”, “I’m going to be President” are exclaimed across elementary school rooms. Then we become adults with flattened dreams and lackluster self-esteem. Why is that? Somewhere along the way, for various reasons and experiences, we’ve developed limiting beliefs that we play on repeat in our heads. Don’t think you have any limiting beliefs? Take the short quiz below and see how you do:

Can you answer yes to any of the following?

  1. Didn’t apply for a job because you thought you weren’t qualified enough?
  2. Didn’t participate in a group meeting or activity because you doubted yourself and didn’t want to sound stupid to your colleagues?
  3. Gave up on something before even finishing due to fear of failure?
  4. Been jealous of someone else’s success?
  5. Didn’t tell the truth about something for fear of judgement?
  6. Didn’t pursue a goal for fear of failure?

If you said yes to 3 or more of these, you’re stuck in the cycle of self-doubt due to limiting beliefs.

The good news is that these limiting beliefs can absolutely be reversed. There’s a 2-step formula you can follow that can break down these limiting belief barriers.

Positive Affirmations + Action

Positive affirmations are key to getting your mindset in the right place, HOWEVER, you won’t get very far if you don’t also take ACTION. That’s why we’re going to put in place this 2-step formula to help get you out of your own way towards success and away from self-doubt.

Download the journal template below to uncover your most powerful limiting beliefs. Then, using those limiting beliefs we’re going to reverse engineer them into daily positive affirmations + actionable steps you can take that will help you get one step closer to reaching your goals.

Reversing Limiting Beliefs through Positive Affirmations + Action

The key to this activity is not just stopping at step 1; uncovering your limiting beliefs. It’s what you do with this information that is going to bring you the change you want to see.

Come back next week we’ll move onto the fourth exercise in The Power is Within You series where we’ll be looking at how to transition our mindset from a diet mentality to a lifestyle.

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Coconut Banana Bread Cookies

Coconut Banana Bread CookiesThese coconut banana bread cookies are not only gluten-free but soft and moist just like a good loaf of banana bread. There’s just a hint of coconut, and to be honest I didn’t really taste much coconut, but it gives the cookies some texture and helps bind the ingredients. For a gluten-free cookie they’re pretty moist and the family devoured these. So much so that I had to make two batches one weekend just to keep them satisfied!

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The Power is Within You – Connecting to Your WHY

The Power is Within You series is a 12 week series where we’re going to focus solely on the mental side of making a lifestyle change. Within this series there will be a collection of journaling exercises that are going to help you get down deep inside yourself to really help you make that transition from a diet mindset to lifestyle.

This week brings you the second activity in the series, Connecting to Your WHY. Understanding WHY you want to make a healthy lifestyle change helps you reconnect to the most powerful driving force behind the change you want to see: YOU! This journaling exercise will help you connect to and understand your WHY behind the changes you want to make.

For this exercise you’re going to complete a visualization activity and then connect that visualization to your daily journal writing over the next week.

We’re going to tap into our mood, emotions, sights, sounds, and even smells surrounding our visualizations. Connecting to your WHY is so powerful, this is one of the most important beginning exercises when working on changing your mindset and behaviors.

Download and print the template below for this exercise:

Connecting to Your WHY – Journal Template

You’ll first begin with a visualization activity, and then you’ll proceed into identifying your true WHY. From there, you’re going to journal daily over the seven days using your WHY statement as your daily prompt.

After the first 7 days of this activity, reflect back upon your journal entries and ask yourself am I connected to my WHY? Are my actions aligned with my WHY? If you notice a disconnect, keep journaling until you’re able to connect your WHY with your daily actions. There will be roadblocks and challenges along the way, but as long as you stay connected to your WHY you’ll be able to overcome these challenges.

Come back here to this blog post and share what you discovered. Or, if you’d like a more intimate, private support setting, join us over in the Wanderlust and Wellness Community Group!

Next week we’ll move onto the third exercise in the The Power is Within You series where we’ll dive into our limiting beliefs and talk about positive affirmations.


The Power is Within You - A 12 Week Series by Wanderlust and Wellness

Slow-Cooker Hawaiian Chicken

Slow-Cooker Hawaiian ChickenAnybody else love slow-cooker recipes? This slow-cooker Hawaiian chicken recipe lets you throw everything into the slow-cooker as you head out the door and then be ready for dinner as soon as you walk in the door! I love slow-cooker recipes because it takes the stress off of having to carve out time for cooking dinner when you get home. I’m getting ready to explore the world of the Instapot, which will make this process even faster. Be sure to check back for some Instapot recipes soon!

slow-cooker Hawaiian chicken

We turned our slow-cooker Hawaiian chicken into sandwiches and topped them off with my homemade honey-mustard slaw. It’s the perfect combination of sweet plus salt. I used gluten-free buns but feel free to use whichever type of bun you prefer. These would also make great appetizer sliders! One batch of this fed my entire family of 6 and still had leftovers.

Slow-cooker Hawaiian Chicken Recipe:

Slow-Cooker Hawaiian Chicken
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Cuisine: American
Serves: 8-10
Ingredients
  • 4 large boneless, skinless chicken breasts
  • 1 tsp. minced garlic
  • ½ tsp. ground Ginger
  • ½ cup chopped onion
  • ¾ cup organic ketchup
  • 1 tbsp. coconut aminos
  • 1½ tsp. Worcestershire
  • 1 cup coconut sugar
  • 2 tbsp. gluten-free flour blend
  • 1 tsp. pink Himalayan salt
  • ½ tsp. ground black pepper
  • 2 cups unsweetened pineapple juice
  • 2 tbsp. ghee
  • Slaw:
  • 2 cups cabbage slaw
  • 2 tbsp. dijon mustard
  • 1 tsp. whole grain dijon mustard
  • 1 tbsp. Paleo mayo
  • 2 tbsp. raw honey
  • ½ tsp. pink Himalayan salt
  • ½ tsp. black pepper
Instructions
  1. Combine all of the slaw ingredients and store in the refrigerator until ready to serve.
  2. In a large saucepan, saute the chopped white onion in ghee until browned.
  3. Add in the garlic, Ginger, ketchup, coconut aminos, Worcestershire, pineapple juice, sugar, salt and pepper and stir to combine.
  4. Bring to a slow boil, continuing to stir.
  5. Add in the 2 tbsp. flour to thicken slightly.
  6. Add chicken and sauce to slow-cooker and cook on low for 8 hours (or on high for 4 hours).
  7. When finished cooking, remove chicken from sauce, shred with two forks, then add back into the sauce.
  8. Serve on buns, top with slaw, and enjoy.


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Slow-Cooker Hawaiian Chicken

 

The Power is Within You – Keeping a Food Journal

The Power is Within You - A 12 Week Series by Wanderlust and WellnessThe Power is Within You Series – Day 1

Today’s post is the first in the The Power is Within You series. This series will be a 12 week series where we’re going to focus solely on the mental side of making a lifestyle change. Within this series there will be a sequence of journaling exercises that are going to help you get down deep inside yourself to really help you make that transition from a diet mindset to lifestyle. We hear a lot about journaling in the healthy living space, however, not all journaling exercises are the same. Don’t worry, we’re not entering weird, woo-woo, tapping into the power of the universe here…we’ll save that for later {wink}.

But with that being said, for this first exercise we’re going to journal for how food makes us feel after each meal. How many of you have heard the recommendation of ‘listen to your body’, ‘eat what your body craves’, or something along those lines. I can remember when I first heard that, I thought okay, now what does that exactly mean? What am I looking for when I say I’m going to ‘listen to my body’ after eating? Journaling allows us to tap into the deeper connections we have with the foods we’re eating. 

For this exercise, I do not want you to focus on tracking your food from a calorie, fat, carb, or any other macro standpoint. For the next week I want you to journal for how food makes you feel with every meal. I want you to record how you felt before you ate, and afterwards. I want you to rate your hunger levels, record your water intake and jot down any additional notes that might help us understand how food makes us feel. This exercise will not only help you understand the mental and emotional ties to eating, but will also give us a jump start on foods that may be causing issues like gas, bloating, fatigue.

Here are two journal entry sheets you can download and print for this exercise:

Daily Food Journal – Version 1

Daily Food Journal – Version 2

You’ll notice on each version there’s an area for you to record your meals, your hunger rating, your water intake for the day and a notes section. For the next week, complete this journal exercise daily:

  1. Record your meals for the day
  2. Rank your hunger rating before AND after each meal (use two different colored pens or whatever system that helps you differentiate between the two)
  3. Record your water intake
  4. Add additional notes for the day; how did you feel emotionally before, during and after each meal? how did your body feel after eating? any uncomfortable side effects like gas, bloating, fatigue, pain?

After the first week, reflect back upon your journal entries and see if you notice anything that stands out to you, any patterns. Obviously, one week is not nearly long enough but it’s a start. Continue this process for several weeks and really examine your notes. From there you can begin to identify where to start with small changes. Come back here to this blog post and share what you uncovered! Or, if you’d like a more intimate, private support setting, join us over in the Wanderlust and Wellness Community Group!

Next week we’ll move onto the second exercise in the The Power is Within You series where we’re going to really dive in and focus on understanding your why. Until then, see you in the Community Group!



Eat Well, Live Well, Travel Often

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Chicken Gyro Lettuce Wraps

Chicken Gyro Lettuce WrapsThese chicken gyro lettuce wraps are the perfect on-the-go lunch to take to work. Chicken gyros are my favorite and this lettuce wrap version does not disappoint. They also incorporate my dairy-free, homemade tzatziki  sauce which is SO. GOOD. I like to throw these into my lunch container and take them to work, super easy and yet super delicious!

Chicken gyro lettuce wrap

For these chicken gyro lettuce wraps I used my Paleo Chicken Gyro recipe for the chicken and homemade tzatziki sauce, just removed the wrap and replaced it with these butter lettuce leaves. Using butter lettuce leaves as your wrap gives you extra greens for your daily vegetable intake and removes the carbs, if this is something you’re watching. To meal prep ahead of time, I cook up a batch of the chicken and the tzatziki sauce, store in glass containers and they’re ready for the week! If you can’t find butter lettuce leaves, you can also use Romaine hearts.

Chicken gyro lettuce wraps

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Chicken Gyro Lettuce Wraps Recipe:

Chicken Gyro Lettuce Wraps
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch
Cuisine: Greek
Serves: 5-6
Ingredients
  • Tzatziki Sauce:
  • ½ English cucumber, peeled and diced
  • 1 can coconut milk (cream only)
  • 1 lemon, juiced
  • 4 heaping tablespoons of fresh dill, chopped
  • 1 garlic clove, minced
  • ¼ teaspoon pink Himalayan salt
  • ¼ teaspoon ground black pepper
  • Lemon chicken:
  • 2 pounds of boneless organic chicken breast tenders
  • 2 lemons, juiced
  • 1 tablespoon extra virgin olive oil
  • 2 cloves of garlic, minced
  • ½ teaspoon coriander
  • 1 teaspoon dried oregano
  • ½ teaspoon dried parsley
  • ¼ teaspoon pink Himalayan salt
  • ⅛ teaspoon ground black pepper
  • Butter lettuce leaves
Instructions
  1. Add all ingredients for the lemon chicken into a large, ziploc bag and marinate overnight (or for at least 4 hours).
  2. While the chicken is marinating, prepare the tzatziki sauce.
  3. Peel and dice the cucumber.
  4. In a medium sized bowl, combine the coconut cream from the canned coconut milk with all remaining tzatziki sauce ingredients. (Note: one trick to easily remove the cream only is to open the canned coconut milk from the bottom. Pour out the liquid and then scrape out the cream.)
  5. Add in the cucumbers and refrigerate until ready to serve.
  6. Grill or sauté the chicken until cooked through.
  7. If ready to serve, assemble your wrap using the butter lettuce leaves, add chicken tender(s) and top with tzatziki sauce.


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Chicken Gyro Lettuce Wraps

 

Gluten-free Banana N’Oatmeal

Gluten-free Banana N'OatmealThis gluten-free banana n’oatmeal is the perfect comfort food, especially for recovering from the stomach flu that hit our house this past weekend. What’s n’oatmeal? Well, it’s an alternative to traditional oatmeal that removes the oats and instead replaces them with flax seed, chia seeds, and other non-grain options. Flaxseed is not only full of fiber but also contains omega-3 fatty acids. Chia seeds are also very rich in omega-3 fatty acids, even more so than flaxseed. So you’re getting a good dose of healthy, omega-3 fatty acids, plus fiber, with this n’oatmeal.

gluten-free banana n'oatmeal

On top of being super healthy, this gluten-free banana n’oatmeal is full of flavor. It’s not plain and pasty like traditional oatmeal. The bananas gives it a hint of sweetness, it’s almost like eating a pudding for breakfast. One batch of this recipe will also serve you for several days and it stores well in the refrigerator for the week so you’ll be set in the morning! Just re-heat and enjoy. I also drizzled raw honey on top, plus a little cinnamon and unsweetened toasted coconut chips.

gluten-free banana n'oatmeal

Gluten-free Banana N’Oatmeal Recipe:

Gluten-free Banana N'Oatmeal
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 5
Ingredients
  • 2 cans coconut milk
  • 4 bananas
  • 2 tbsp. golden flaxseed
  • 2 tbsp. coconut flour
  • 2 tsp. chia seeds
  • ½ tsp. cinnamon
  • 1 tsp. pure vanilla
  • raw honey (optional)
  • coconut chips (optional)
Instructions
  1. Add the bananas to a food processor and blend.
  2. Transfer blended bananas to a medium saucepan and add the remaining ingredients, except the honey and coconut chips, to the saucepan.
  3. Whisk together and heat on medium-high for 5-10 minutes. If the mixture begins to slow boil, reduce heat down to medium. Whisk continually.
  4. Remove from heat and transfer to a bowl. Top with additional sliced bananas, raw honey and coconut chips.
  5. Store in the refrigerator for up to one week.


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Gluten-free Banana N'Oatmeal

Chicken Bacon Honey Mustard Salad

Chicken Bacon Honey Mustard SaladThis chicken bacon honey mustard salad is high on flavor but low on sugars and unhealthy ingredients. I used to love eating honey mustard chicken salads at restaurants, but have you ever looked at the nutrition label for those? Most of the time they’re higher in calories than a burger and fries. Not to mention restaurant honey mustard dressing is usually chalked full of high fructose corn syrup, leaving the sugar gram content sky high! This chicken bacon honey mustard salad uses my favorite homemade honey mustard dressing. I probably make this dressing at least twice a month, it’s one of our favorite dressings/sauces to incorporate into meals.

chicken bacon honey mustard dressing

I threw on some fresh avocado for an additional healthy fat, but depending on your preference or macro count you can opt to leave this out. The bacon is my favorite nitrate-free bacon from Pederson’s Natural Farms. The grilled chicken adds another good protein addition, and it’s all laid out upon a bed of romaine lettuce. You can enjoy this salad bowl at home or pack it up and take it into work for a healthy lunch option.

chicken bacon honey mustard salad

Chicken Bacon Honey Mustard Salad Recipe:

Chicken Bacon Honey Mustard Salad
 
Prep time
Cook time
Total time
 
Author:
Serves: 2-3
Ingredients
  • 3-4 organic Romaine hearts
  • 4 slices nitrate-free bacon
  • 1 avocado
  • 6 organic boneless chicken tenders
  • 2 tbsp. EVOO
  • Himalayan salt and pepper for seasoning
  • Dressing:
  • ⅓ cup raw honey
  • ⅓ cup dijon mustard
  • 1 tbsp. whole grain mustard
Instructions
  1. In a large skillet, cook the six slices of bacon, drain on a paper towel lined plate and set aside.
  2. In another large skillet, heat EVOO over medium-high heat. Season chicken tenders with salt and pepper and sauté until cooked through, turning once.
  3. Remove chicken from skillet and slice into smaller chunks.
  4. In a small mixing bowl, add dressing ingredients and whisk until combined. Store in refrigerator until ready to serve.
  5. Peel and pit the avocado, cutting the avocado into small chunks.
  6. Cut the romaine lettuce into smaller pieces and add to a medium-sized individual salad bowl.
  7. Crumble 2-3 slices of bacon and add to salad.
  8. Add about half of the sliced avocado and ⅓ to half of the chicken to the salad.
  9. Top with dressing and serve.

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Chicken Bacon Honey Mustard Salad