by Christina | Nov 20, 2019 | Member Exclusives, Wellness

This workout is perfect for targeting your upper body and abs if you don’t have any equipment – all you need is your body! You can do this on travel, in your room, or anywhere you’re caught without a gym.
Adjust the rep ranges to your fitness level, and make sure that you’re doing each rep with proper form. If your form breaks down, you’re doing too many reps! Make sure you warm up / prime your body before getting started.
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by Christina | Nov 20, 2019 | Recipes, Wellness

Thanksgiving is riiiiight around the corner, and at this time of year, I think we’re all excited to dig into our favorite holiday staples! I think it’s interesting how Thanksgiving, unlike most other holidays, is associated with such specific dishes – roasted turkey, mashed potatoes with gravy, sweet potato casserole, green bean casserole, pumpkin pie, and of course… stuffing!

Personally, I was never really a stuffing person. The stuffing I tried growing up tasted a bit stale to me, had a weird aftertaste, and left me feeling quite “unwell” afterwards. Sorry to whoever made it… just being honest. Instead I opted for my grandma’s “pink stuff” made from jello and cool whip – such a step up. ;P
No wonder my digestive system was severely destroyed growing up… (only slightly joking). Good thing times have changed.


It wasn’t until I was much older that I tried a stuffing I actually enjoyed, and I finally saw what the hype was about. That being said, it still felt like a bit much in the context of the overall meal. Thanksgiving meals are traditionally verrryyyy heavy, and adding in another heavy side only leaves you more lethargic. That’s where people go wrong – Thanksgiving doesn’t have to be a super heavy meal that leaves you bloated and tired for 3 weeks afterwards. You can have a meal that’s just as delicious, if not more, but that leaves you feeling satisfied instead of totally out of commission, you know? That’s why my friend Kayleigh Clark and I made our Thanksgiving ebook, Gratitude – to show you exactly how to have a healthy holiday!


When it comes to healthy Thanksgiving swaps, stuffing should be at the top of the list. There are so many different ways you can make a healthier stuffing, and this recipe is the perfect dish to try out if you’re in the market for a nutrient-dense option that tastes just as delicious as the classic.

This paleo take on Thanksgiving stuffing has all the same flavors as traditional stuffing, like rosemary, thyme, and sage, but it leaves out the heavy bread that weighs you down. The reason why you love stuffing is because of the flavor, not the bread, so why not go for a lighter choice?! This recipe has the perfect combination of textures and flavors to create the ideal stuffing that anyone will love! Bring this side to this year’s family holiday and everyone will be grateful.

Paleo Thanksgiving Stuffing
Time:
Serves: 6-8
Ingredients:
- 1 large butternut squash, peeled and cubed
- 1 lb pork sausage
- 1/2 lb crimini mushrooms, quartered
- 2 small onions, diced
- 3 stalks of celery, sliced
- 5 garlic cloves, minced
- 2 apples, peeled and cubed
- 1 cup dried cranberries
- ¼ cup white wine vinegar
- ½ cup chicken stock
- ½ tsp dried thyme
- 1 tsp rosemary
- ½ tsp dried sage
- 2 tbsp extra virgin olive oil
- Sea salt
- ¼ cup parsley, minced
Instructions:
- Preheat your oven to 350*F.
- In a large pan, brown the pork sausage with 1/2 tsp salt.
- In the same pan, saute the onions, celery, and minced garlic until translucent.
- Toss together all of the ingredients except for the minced parsley, and sprinkle everything with salt. Put the mixture in a large baking dish.
- Bake for 30 minutes. Mix it all around so it cooks evenly, and then bake everything for another 20 minutes.
- Remove from the oven and allow the dish to cool. Then serve, topped with minced parsley.


by Christina | Nov 19, 2019 | Member Exclusives, Recipes, Wellness

With Thanksgiving rapidly approaching (how does it always get here so quickly?!), I think turkey is on everyone’s minds, but sometimes the regular ole’ roasted turkey just doesn’t do it for ya. It’s 2019 – this is not the time to be boring!
Ready to bring things to a whole new level?! This paleo stuffed turkey will do just that – trust me. I’m usually more of a dark meat kinda woman when it comes to poultry, but this recipe will show you exactly how to transform turkey breast into a mouthwatering dish!
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by Christina | Nov 17, 2019 | Recipes, Wellness

With the holidays rapidly approaching, you’re probably in the market for the perfect whole roast chicken recipe – and here it is!


People are often intimidated to make a whole roast chicken or turkey, but it’s much less complicated than it seems! This recipe will help you make the perfect, moist whole roast chicken every time.


This recipe creates a roast chicken with flavorful, crispy skin – it’s all in the preparation. One of the secret ingredients in this recipe is the garlic confit! It’s simple to make, and it plays a huge role in keeping the chicken moist and delicious with the perfect texture.


You can roast this chicken by itself or with vegetables underneath. I recommend roasting vegetables underneath so you’re making the most of your oven time and also taking advantage of the delicious chicken drippings, which provide a ton of delicious flavors to the vegetables.


This traditional paleo whole roast chicken is the perfect recipe for Thanksgiving or Christmas, but it’s also great for any other holiday or just for a year-round staple! Everyone needs a go-to recipe for whole roast chicken n their lives. When it doubt, roast a whole chicken…right?

Paleo Whole Roast Chicken
Time: 2 hours
Serves: 4-6
Ingredients:
- One whole chicken
- Extra virgin olive oil – around 1 cup (use code “WELLNESS” for 10% off Kasandrinos 100% EVOO)
- 20 garlic cloves, peeled
- Sea salt
- Pepper
- One lemon, sliced in quarters
- 1/2 onion, quartered
- 5 rosemary springs
- Butcher’s twine to truss
Optional Ingredients to Bake Over:
- 3 carrots, cubed
- 2 white sweet potatoes, cubed
- ½ medium onion, diced
- 2 rosemary sprigs
- 1/2 pound of Brussels sprouts, halved
- Garlic confit (already made with ingredients above)
- 1 tsp salt
Instructions:
- Pat the chicken dry. Salt the chicken generously all over. Put it on a plate and refrigerate it unwrapped overnight. This will allow the skin to dry and get tight.
- The next day, add your garlic, olive oil (use enough to cover the garlic), and 2 rosemary sprigs to a sauce pot over medium heat. Allow it to simmer for about 10 minutes, until the garlic is fork tender. Once the garlic is soft, drain the herbs and garlic, and reserve the oil in a bowl. This is the garlic flavored oil you’ll use to coat the chicken for extra flavor.
- Preheat your oven 450*F.
- Heavily salt and pepper the inside of the chicken’s cavity. Stuff the lemon pieces, onions, remaining rosemary, and half of the garlic confit into the cavity.
- Truss the chicken with butcher’s twine. (You can watch this video to learn how to truss the chicken.)
- Coat the chicken in the garlic oil, and add ½ tsp salt.
- If you’re roasting the chicken over the vegetables, then toss the carrots, sweet potatoes, onion, and Brussels sprouts in the rest of the garlic confit with some extra salt and rosemary. Spread the coated vegetables evenly on a baking tray.
- Place the chicken on on a roasting rack over the baking tray, with the breast side up.
- Roast in the oven for 20 minutes on 450*F, until you get a nice brown. Once the chicken is golden-brown, turn the oven down to 350*F.
- Bake for another 35-40 minutes, until the internal temperature of the chicken breast is 165*F.
- Let the chicken rest for 20 minutes after you remove it from the oven.
- Carve the chicken, and serve!


by Christina | Nov 15, 2019 | Member Exclusives, Wellness

The importance of meal timing is a hot topic in the health space, with a lot of conflicting arguments on both sides. Does meal timing matter? Like everything in the nutrition world, it depends. It depends on your goals, and it depends on who you are. In this post I want to break down what you need to know about meal timing for your specific goals and whether or not it matters for you.
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