Paleo Mint chocolate Cookies

Okay, so im a little obsessed with mint + chocolate. I found a great recipe and than tweaked it to more of what id prefer.

Ingredients:

• 1/4 cup coconut oil https://amzn.to/2H1X0mk
• 1/4 cup of nut butter ( I used peanut butter)
• 1/4 coconut sugar https://amzn.to/31bizaK
• 1/4 organic maple syrup
• 1 tsp vanilla extract
• 1 tsp of mint extract
• 1 tsp of cinnamon
• 1 egg at room temperature
• 1 cup of almond flour https://amzn.to/2GTXriH
• 1 /3 cup coconut flour https://amzn.to/37asTnp
• 1/3 cacao or cocoa powder https://amzn.to/3jY6cX7
• 1/4 tsp salt
• 1/2 tsp baking soda

Ingredients for chocolate topping:

• 1/3 cup of chocolate chips ( I used Lilys dark chocolate chips)
• 1 Tbsp of coconut oil

Directions:

1. Preheat oven to 350`
2. Line a baking sheet with parchment paper
3. In a medium bowl whisk together the nut butter, coconut sugar, maple syrup, and coconut oil
4. than wish in the egg, mint extract and vanilla extract
5. In a separate large bowl mix together the almond flour, coconut flour, cinnamon, cacao powder, salt and baking soda.
6. Add wet ingredients to dry ingredients and make sure it is fully combined and mixed.
7. Let batter sit for like 15 minutes so ingredients have time to blend.
8. Roll into small balls and place on baking sheet, flatten with a fork or your hand
9. Bake for 8-9 mins. start at a lower time so the cookie doesn’t get too dry.
10. Let cookies cool off when done baking.
11. While to cookies are cooling melt together the ingredients for the chocolate topping and drizzle over the cookies.
12. Store in an airtight container.
13. Enjoy!

Paleo Mint Chocolate Cookies by Me

I hope you guys enjoy these. Let me know what you think! Much love

BRUSSEL SPROUTS & BACON

Okay so who doesn’t love a good meal with the bliss of bacon being cooked in the background. I don’t always love to eat meat, but I do love me some BACON. Am I right? Either way this is a super easy side dish or even main base to a dish if you wanted. So please feel free to make more or less.

Ingredients:

Around 10 Brussel sprouts shredded or sliced very thin

3-4 slices of bacon

1/2 purple onion

2 tsp onion powder

2 tsp garlic powder

1/2 tsp of paprika

Salt and Pepper to taste

Directions:

1. Chop the Brussel Sprouts and onion; set aside
2. Cook your bacon on medium heat til its got a good crisp. Yummm. When cooled chop in pieces.
3. Once the bacon is cooked use the bacon grease and start sautéing the onion
4. Once the onion starts getting translucent, add in the Brussel Sprouts and seasonings
5. Cook until everything is nicely sautéed together.
6. Wa La.. So easy and so good.

Fun info: I love cooking this in a cast iron skillet, honestly I love cooking a lot of my meals in a cast iron. https://amzn.to/2GKL4F2

With this meal I put a pork loin in the crockpot on low for 8 hours, I cooked it in broth and used a cajun seasoning ( this Is honestly one of my favorite ways to cook pork loin because it shreds up so nicely. You make tacos, taco bowls, quesadillas, meat and veggies. Whatever you desire. I really hope you enjoy this yummy side dish.

Let me know what yall think of this extremely yummy side dish.

Much Love

Butternut squash & pumpkin soup

Ummm who else loves fall and all the yummy foods included? I know I sure do.

I had a small butternut squash that I got from my local farmers market that needed to be used. So I made this amazing and easy soup.

Ingredients:
▪️1 small butternut squash
▪️half sliced red onion
▪️1 sliced and peeled apple I used gala
▪️cinnamon
▪️1 Tbsp coconut oil
▪️1/2 can pumpkin puree
▪️1/3 cup canned full fat coconut milk
▪️ dash of nutmeg and ground ginger
▪️nut milk

Directions:
1.Preheat oven to 350°
2.Cut the butternut squash in half, take the seeds out. Base with coconut oil and cinnamon. The meat side should be face down in a baking dish, I added the sliced onion and apple. Cover with tin foil.
3.I roasted the butternut squash for 30 mins or until softened. It may take longer with a bigger squash.
4. Let cool, so you can scoop the butternut squash out. Dispose of skin.
5. Blend the butternut squash, onion , apple, pumpkin, coconut milk and all the juices from the baking pan in blender with salt and pepper, and dash of nutmeg & ground ginger (I didnt measure I just taste tested)
6. Thin with a little nut milk till desired consistency. This is a thicker soup.
7. Top with pepita seeds
8. Enjoy


This soup is amazing warm or at room temperature.

Let me know what yall think and if you want more delicious soups like this one!

Giving up

Do you ever just feel like giving up?

Like why the hell am i always at a constant battle with myself, my body? Why can’t I be like everyone else? Im doing everything Im supposed, why can’t I lose the weight? Aren’t you just sick of the back and fourth? Restriction diet—> misery—> fail; Start over again! You know what I got to say about that diet culture bullshit Is F*ck YOU and bye!

But what I am here for is to help you create a lifestyle where this is no longer your struggle. I’m here to help you create healthy habits, learn how to make mindset shifts(this is big money), and learn to become positive, confident & thriving as you are right now! Doesn’t it sound like a dream to feel amazing in this body that houses all of you. It houses the organs that make your body function, the limbs that allow you to move. Our bodies are pretty freaking amazing. I mean we don’t even have to think about how to breath, our body just does it! Maybe its time to start living into your truest, highest self. Maybe its time to take your power back and learn how to heal your relationship with food and your body! Maybe it time that you take a step into the unknown and learn to love yourself and become healthier while doing it! Ive created an 8 week Body Love Babe Course that takes you through all the steps to becoming your best self and how to tackle all the issues around food and your body image!

Lets get connected so you can become the best version of yourself!  O and leave a comment below if this process is scary or exciting? …O and how about this shirt. Eat, sleep & f*ck diet culture. .

Cup 1/2 FULL

So I’m rolling into 2021 with my cup half full instead of empty. 2020 brought on so many obstacles to go through and I’m not gonna lie when I say it was rough! HOWEVER, I’m over that shit and I’m making this new year the year I just become everything I know I’m capable of! Can I get a hell yeah!

First, I want to make it a point to continue to LOVE myself. Through all the downside of 2020 I did get the chance of growth and love within myself for myself and let me tell you it feels damn good. So I just wanted to give you guys a few tips on creating a space for yourself where you can really transform your whole self and begin the journey of self love and self respect.

💫 Remember that you should aim for consistency over trying to be “perfect”! Meaning don’t give up on yourself and your goals but also DONT kill yourself and make yourself miserable on that journey. Its not worth it! Living and thriving is great But loving and enjoying your life is the key! 

💫Put yourself on the top of your priority list! You can’t be helpful or good for anyone else if your always neglecting your own needs. Balance is crucial. You can live off pure stress and unhappiness and expect for things to change.Take time to relax, and do it in a meaningful way ( hot bath, long walk, lunch with a friend, cozy up with a good book, do yoga,etc). If there is something you want to do, mark it in your calendar and make it happen! Your needs MATTER!

💫Learn to listen to what your body really needs! Notice what makes you feel amazing and energetic, notice what makes you feel exhausted and unhappy. Make the small changes that are necessary to make you become and feel who you most desire (If your stuck on this part—> this is where I can help, and I’d love to help you create these changes so you can start living and feeling life the way you deserve and desire)

💫Remember that even through the hardest and lowest times there is always a lesson and a new perspective for you! This is a great time to practice mindset change and lean into the lesson and the growth its giving you! Obviously this will look different for everyone!

💫Let yourself feel your emotions and all them! Its ok to be sad with yourself and over-joyed, and mad, and confident and proud and excited. All the things, all the emotions! BE PRESENT with yourself and learn from it all! This is where you learn to respect who you are!

I hope these tips help! If you have any questions DM me! I’m here to help and guide. I absolutely love coaching and helping women thrive!

PEACE OUT FAD DIETS

Why fad dieting is a terrible idea & its time to say PEACE OUT to that shit!

1. Its NOT sustainable. Nobody does well when they are restricted from anything! And our bodies don’t like it either! Yes it might work for a minute, but not for long.

2. It makes your emotions linger in the the negative side of the pot because you are constantly obsessing over food and what your doing wrong. What your eating wrong and how the scale didn’t move, etc. If we want to live in a happier realm of life we need to stop with the obsession of “BEING HEALTHY” and actually start living healthy. Live in the emotions that you get to nourish and love your body. That you get to listen to what your body REALLY needs when you slow down and get curious without judgment!

3. Not every diet is right for everyone . Yes make alterations with food as your body needs not because someone says its right! Its crucial to be intuitive with what your body really needs.

4. Its terrible for your metabolism to be in a super low calorie deficit and it makes the body feel as if its starving. Your body doesn’t know the difference between intentional starvation and your body trying to survive. Which results your body to hold on to everything you put in it.

Dieting will slow the rate of weight loss with each diet you go on. So every time you go on a diet, you’re going to lose less weight by decreasing your metabolism.

5. Your focus shouldn’t be on a number. Your focus should be on how you feel physically (Are you energetic or drained?), Emotionally (Are you happy or sad?), Mentally (Is your brain clear and on point or are you in a brain fog?) Etc.

So let’s STOP THE BULLSHIT FAD DIETS and start listening to our bodies. They are true to tell us exactly what we need!

White Chicken Lasagna Soup

Ingredients:

• 1 pound boneless skinless chicken breasts, chopped

• 3 tablespoons olive oil, divided

• 3 tablespoons butter

• 1 large onion, chopped

• 2 carrots, peeled and sliced

• 3 stalks of sliced celery

• 1 bell pepper, chopped

• 4-6 cloves garlic, minced

• 1/3 cup flour

• 9-11 cups low sodium chicken broth, divided

• 3 tablespoons cornstarch

• 15 oz can canneli beans, rinsed and drained
• 1 tablespoon chicken bouillon or 1 cube

• 1 tsp EACH dried parsley, dried basil

• 1/2 tsp EACH dried oregano, dried thyme, salt, pepper

• 2 bay leaves

• dash- 1/4 teaspoon red pepper flakes (optional)

• 10 uncooked lasagna noodles broken into approx. (1-2 inch pieces* it doesn’t have to be perfect)

• 2 cups half and half

• 1 crown of chopped broccli

• 10 oz chopped frozen baby spinach,
thawed

• 1 cup freshly grated Parmesan cheese

• Cheese Garnish (optional)
shredded mozzarella cheese, freshly grated Parmesan cheese, ricotta cheese

Directions
1.Heat 1 tablespoon olive oil in a large Dutch oven/soup pot over medium high heat. Add chicken and cook until almost cooked through. Remove to a plate.

2.Melt butter with 2 tablespoons olive oil in the now empty pot and heat over medium high heat. Add onions, carrots,celery and cook, while stirring, for 3 minutes. Add bell pepper and garlic and cook for 1 minute. Sprinkle in flour then cook, stirring constantly for 3 minutes (it will be thick).

3.Turn heat to low and gradually stir in 8 cups chicken broth. Whisk 3 tablespoons cornstarch with 1 cup additional chicken broth and add to soup. Stir in chicken, beans, chicken bouillon and all remaining herbs and spices. Stir in lasagna noodles and broccoli.

4. Bring to a boil then reduce to a simmer until lasagna noodles are tender, stirring occasionally so noodles don’t stick to bottom (approximately 20-30 minutes).

5. Turn heat to low, discard bay leaf and stir in half and half, and spinach and warm through. Stir in 1 cup Parmesan cheese until melted. Stir in additional half and half or broth if desired for a less “chunky” soup. Season with additional salt and pepper to taste. Garnish individual servings with desired amount of cheeses.

6. Enjoy ❤

How to Make it a lifestyle

When you learn how to fuel your body the way it needs. It becomes a lifestyle not a diet. And essentially when you feel amazing you want to keep that lifestyle!It’s so frustrating to be on the ups and downs of “diets”. All these fad diets do is keep us wanting to reach our goals but never being able to reach it bc its unsustainable! Its unsustainable to restrict yourself from foods you love, its unsustainable to be on a liquid diet!

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What If I told you I could teach you how to fuel your body correctly in the way you need without deprivation and dissatisfaction. What it I told you its possible make habit changes so you can live a healthier lifestyle and love it! And to have an accountability partner to have through it all! To have a coach to teach you and explore new options with, a coach to kick you in the ass when your not on top of your game! Sounds pretty amazing huh. Because most of us know what to do but don’t hold ourselves accountable so we end up not doing it and just staying in our old habits that don’t serve us a purpose anymore! And im not just talking about nutrition here, Im talking about bringing more joy into your life, learning how to truly love yourself again, finding ways to make your life easier and more enjoyable in whatever aspect that means to you!

Examples:

1. Needing a new self care routine or just even starting one
2. Learning to truly love yourself again and your body
3. Creating a space where you no longer have food anxiety and you can have food freedom
4. Finding time for you to have “you time”

When you begin to make changes that make you feel good you gain self confidence and gratitude for yourself! I go over over the essentials to making yourself a priority and living a life that fits your needs and wants! The time to change your life is NOW! If your curious to what this means message me for a free consultation! If you ready now Let’s get a personalized plan together and make new habits and create a lifestyle you love!

O and hey I’m obsessed with these new leggings I just got from amazon so I thought id share you the link. They are so super soft and stretchy https://amzn.to/2JqenyB

SUPER EASY & Quick Apple Crisp

We had tons of apples and so I wanted to do something with them. After dinner I whipped up this quick, yummy dessert for my fam. I hope you enjoy it! Serves 3-4

INGREDIENTS:

1. 2 sliced apples of choice
2. 1 Tbsp of cinnamon
3. 1 tsp of all spice
4. 1 Tbsp of salted butter
5. 1 package of pillsbury refrigerated pie crust (I only used one)
6. 2 tsp of brown sugar
7. Optional toppings: Cool whip and pecans.

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DIRECTIONS:

1. Follow the directions to bake 1 of the pie crust
2. Melt the butter on a low heat in a pan and add apples, seasonings and sugar.
3. Saute till the apples are soften and fragrant.
4. Once the crust is done cut in rectangles and top with the apple mixture.
5. I topped mine with cool whip and pecans.
6. Enjoy!

With much love, Shyla

VEGETARIAN ACORN SQUASH BOWLS

First of all, I love me some squash and during the fall/winter months its such a yummy hearty treat for me to incorporate with my meals. There are so many yummy recipes you can make with different squash. Honestly, this was my first time make the acorn squash and let me say there was no disappointment!

INGREDIENTS:

1. 1 normal acorn squash
2. Vegetable broth ( for replacement of water in the wild rice)
3. 1 cup of cooked Wild Rice ( I made the one cup of rice and after being cooked it was more than needed but I just stored the rest in the fridge)
4. 1 Small beet chopped
5. 1 cup of cooked lentils (I used the precooked earthly choice lentils drained)
6. Big handful of chopped kale or Spinach
7. 2 diced mushrooms
8. 1/2 diced red onion
9. olive oil for cooking
10. 1 orange
11. 2 tsp of curry powder
12. a few sprigs of fresh dill chopped
13. Salt and pepper
14. 1/2 tbsp Garlic Powder or more if you want
15. Pepitas seeds and pine nuts or whatever seed or nuts you enjoy

Directions:

**First things first, I started making my wild rice first since it takes the longest the make! Instead of water I used vegetable broth! But if you don’t have broth just use water it will still be yummy! I actually like to make this ahead of time so I can make this recipe quicker.

HOW TO MAKE THIS VEGETARIAN STUFFED ACORN SQUASH

Second, you need to prep and roast the acorn squash – a very easy step that I do almost weekly in the fall, just so I can have acorn squash on hand all week. 

1. Use a sharp kitchen knife to slice the ends off of the squash about 3/4 inch below the stem. This will help the squash sit nice and flat when roasting. 
2. Scoop out the seeds and excess pulp from inside the squash. 
3. Scrape the inside with the back of the spoon to get it nice and clean for roasting.
4. Then, preheat the oven to 425 degrees F and brush the squash with olive oil and sprinkle with salt, pepper and cinnamon. Place it onto a baking sheet and roast for 25-30 minutes. I like to put my upside down with the meet underneath, so It can cook quicker.

Start the filling while the squash is cooking!

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1. Sauté the onions and beets in olive oil till the onion start to get translucent than I added the dill and mushrooms and mixed around more.
2. Add in the kale or spinach, cook until its nice and softened.
3. Mix in the 1 cup of cooked wild rice and 1 cup of lentils, curry and garlic powder, salt and pepper, zest and juice from half of the orange. ** give a test try after everything is mixed well if you want more citrus add in the other half of the juice.
4. Once the acorn squash is cooked flip them over and fill them with this yummy filling.
5. Top with peptia seeds and pine nuts
6. ENJOY

HEALTH COACHING?

>>>Today can be the same as yesterday or today can be your day of change! <<<

Throughout my own health journey I’ve definitely fell of the wagon alot more than I’d like to admit. People tend to refrain from telling the full truth because they want to be perceived as “perfect” or ” well put together”. Well I’m here to tell you I’m for sure no where close to being perfect, and my life is definitely messy. But along my wild journey I’ve got to learn all this incredible knowledge through years of education and tons and tons of research and all my experiences are stories I get to share with you, hoping to help at least one person along the way.

  I became a health coach from the great obsession I had along the way of finding a healthy path of my own. And obsession meaning I just had to change my ways and I wasnt letting anyone get in my way of my descions for myself anymore! I hope that through this insane pandemic we are going through YOU too have decided to take care of your bodies and make a step towards becoming the best version of yourself.

What is a health coach?

I get this question alot. As a a health coach I help you cultivate a healthy lifestyle while also being your accountability coach! My particular niche is to help exhausted women create healthy habits without restriction so they can live their lives to the fullest. My motto is middle fingers up to diet culture! Restriction IS NOT sustainable! I also looooooove helping women create a life where self love and body positivity are in full swing and lets just say being confident with your self is so SEXY!

Next question I get is what results would you gain from my program?

1.Gain clarity on what you want, and why you want it 

2. Identify what’s getting in your way of having what you want

3. Discover ways to overcome your challenges with ease

4. Learn where to focus your energy, so you can have what you want

5. Discover ways to improve your quality of life 

6. Navigate with positivity towards a confident life and self esteem

Which leaves you feeling AMAZING, because its exhausting to always be exhausted, right? Its exhausting not knowing where to start within your health journey. Am I right? Its exhausting to try all these fad diets and lose the weight, but quickly gain it all back! Its so frustrating to watch women struggle with this and thats where my passion with nutrition comes in.

I’m so passionate about how fueling our bodies the right way improves so many aspects of our life (gut health, mentally and physically, skin, etc.)and teaching women how easy it can be to start this journey is such a beautiful part of my job! This isnt a quick fix solution. Its a commitment to change your life for the better in a healthy manner and I gotta say I love helping women create this life with sustainable habits that lets them vibe at their highest ultimately giving them freedom to enjoy their life to the fullest!

I’d really love to connect to atleast 5 WOMEN WHO WANT CHANGE, WHO WANT MORE ENERGY, IMPROVED HEALTH and CONFIDENCE! Who’s ready to start today and stop pushing yourself off the priority chart day after day??Leave me a messageso we can connect!

Much love,

Shyla Keck

For the love of EGGS

Ok so im all about easy peasy quick meals, especially breakfast. I love to always start my day with a balanced meal that revs up my metabolism and keeps me full for hours.

At every meal you just always need to make sure you have protein which is the most satiating macronutrient – fills you up quickly and will keep you full for hours. 

PROTEIN being eggs, chicken, beef, pork, Greek yogurt, cottage cheese, seafood.

Next is to always have Healthy Fat which is also filling, but also turns off hunger hormones. Fat also slows down the release of your fat-storing hormone, insulin. And healthy fats meaning avocado, coconut, cheese, grass-fed butter or ghee, nuts/nut butters, olive oil, avocado oil, seeds.

And last is fiber, which literally expands in your stomach keeping you full for hours and like fat, turns those hunger hormones off.  Fiber being veggies!!! chia/flax seeds, (which are all great for smoothies), beans and berries.

And of course, ill talk about carbs for a minute. Carbs are obviously great, but I also think that people over indulge in too many carbs. So just make sure that your plate is first full of protein, healthy fats, and fiber and than add in your carbs! Carbs are not essential to have at every meal and honestly I love starting my day with a low carb breakfast, except if I’ve done a hard core weight training session than I will generally have a bowl of protein oatmeal or some other carb to fuel my muscles. But I might have an obsession with my egg bowls for breakfast and its generally my go to in the mornings. Whats your favorite breakfast? Comment below and let me know!

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CONFIDENCE

Let’s talk about confidence & feeling good within your own skin! For years I played the compare myself to others & than feel shitty about myself game. But let me just say F**K that shit! Now I do things and set goals for MYSELF! Of course, there are days I feel terrible and beat myself up (I am human)but, I no longer compare to everyone else. I compare myself to myself. If I know I can do better, than I get my big girl pants on and I do better. No excuses! I can’t make excuses to myself because of myself, that gets me nowhere and its so unhealthy. I want to prove to myself that I am capable and worthy of whatever I want to do and accomplish in this life! I am confident in my hard work and my ability to keep pushing forward for myself. What is something you could be doing to make a better you come alive.

I do my workouts because they make ME feel ENERGIZED & STRONG!
 I eat clean (80% of the time ) because I want to live a long healthy life and it makes my gut feel soooo much better! I got so sick of always being bloated and constipated. So I changed my diet and boom I feel tons better.
I set goals for MYSELF because I don’t want to give up on myself. And I love showing my kids what is possible. I love showing my husband that im never giving up on me.
 I live this life for ME! Yes I live for my family and career. But I make sure I put myself at the top of my priority list.

Moral of the story, LIVE YOUR LIFE FOR YOUR FEEL GOOD & stop comparing yourself to everyone else! Its step one of self love and new beginnings! I love self love & body positivity work! Its empowering to be a confident woman and its even more empowering to help empower other woman.

Message me for me info on my coaching programs!

Much Love,

Shyla K.