Here we are. One day away from my heart transplant anniversary. Saturday, October 5th at 10:47am it will be exactly 2 years since the cardiac team took me from my somewhat cozy hospital room in the ICU and introduced me to what you’d consider a new life. Before this? My life was almost taken away from me. I can’t even begin to explain the empty pit and disappointment I felt in myself. I was given a thin timeline as far as my life here on earth – two months. I still can’t manage to put those emotions into words. I share these hard times because I want you to realize that this is life – my life. My story is not a sad story. I’ve won battles that I thought I would lose. Those battles have given me strength. There’s nothing sad about that. . I’m overwhelmed with all the love and prayers I’ve received. No heartfelt message, text or phone call was overlooked. I appreciate all of you. To my parents, I have no words. You are beyond incredible and I don’t know where I’d be without you. All the late night phone calls, hospital visits and sleepovers in the ICU. I don’t know how to ever repay you. To my donor, what an incredible journey we’ve been on. I remember the first breath you and I took together. Thank you for being my best friend, my world, my life. You are selfless and I only pray for more time with you. . For the longest time, it feels like I’ve been trying to make sense of life but now I see there’s no sense to be made... only life to be lived. There is no set purpose to fulfill, there are no checklists to complete, just a moment to breathe, to love, to be kind, to feel. Life is in all that simple. Little things that we so often overlook. Uncomplicate your heart. Be here, be present, embrace your own journey. There is so much beauty and wonder to be found right where you are.
my superfood oats taste even better out of a coconut bowl🥥✨here are some QUICK cinnamon oats topped with fresh pomegranate, dry buckwheat groats, cacao nibs, homemade date caramel (recipe video a few posts back), mulberries and banana🍌 swipe for recipe📹 . many of you have been curious about my coconut bowls! if you’re interested, i have a discount code (NAT38) for 20% of your entire order at @the.eco.district: https://www.the-eco-district.com/products/natural-coconut-bowl ✨i try to support companies who promote environmental sustainability, because even though i’ll probably never be able to live 100% waste-free (in the world we live in, it’s not realistic at the moment), i know that every little bit counts. i try to do my part in eliminating as much waste as possible by switching to reusable straws, shopping bags, saving and reusing jars, and composting...and thanks to being sent these bowls, i now know that they are entirely natural and biodegradable! it’s never too late to learn and make a change✨ #wakeupgoals
Good morning loves 😚 here’s my keto update for you! ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m on day 11 of strict keto again and I feel 100 times better! When I started I was at 151 lbs and I’m down to 146! 🙌🏼 I’m not bloated at ALL anymore, my cravings have finally gone away and I’m back to eating only when I’m hungry rather than snacking throughout the day just because 😂 I’m still not tracking calories or macros but I’m testing my blood ketones you make sure I’m staying in ketosis! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I feel like taking the last couple months off of being strict keto has helped me SO much because doing it now just reminds me of why I love keto so much! 😋🧡 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyways, I hope everyone has an AMAZING day! 😚
CREAMY BANANA BREAD BUCKWHEAT PORRIDGE 🍌😍💯 phew! that was a mouthful...but that’s the only way to do justice to this EPIC BOWL! i’ve literally been obsessed with pumpkin spice oats lately, so before i turn orange i decided to switch it up this morning and make buckwheat porridge instead😂 also did the whole ‘add a mashed banana while cooking’ and idk if i can ever eat my breakfast any other way...leaving the recipe below! happy monday friends💜 . Banana Bread Buckwheat Porridge 🍌🥣 . -1/2 cup buckwheat flakes (45g) -1 cup nut milk (240ml) -1 banana, sliced -cinnamon to taste -1 scoop @nuzest vanilla protein . add buckwheat and nut milk to a pot and bring to a rapid boil. once boiling, turn down heat, and add banana + cinnamon. allow to simmer until thick and creamy, about 5 minutes. right before serving, whisk in the protein powder. transfer to a bowl and top with blackberries + almond butter! 😋 . code for @nuzest_usa & @nuzest_europe is 💫 simplybalancedliv 💫
MEHHICAN OATS!☀️🌴🥣 well...at least my version of them😉 . i’ve learned that oats are prepared differently here in mexico! i was a little confused when i saw that they looked more like a creamy drink than actual oatmeal. and apparently, fried plantains are not supposed to go on top of oats😆 i added a couple photos of the messages i received from two of you teaching me those cultural differences! (thank you🥰) i think it’s so awesome how we can learn from each other through this platform, and i love scrolling through #wakeupgoals and seeing your creations of different versions of oats from all around the world! 🌎❤️ . one of my favourite parts about travelling is eating the foods of that culture! but new and different foods don’t always sit well, and my digestion usually goes wayyy off when i travel. PLUS i’ve been having so much fun on the @ultimatesweataway fitness and wellness retreat, and it helps NOT to feel bloated when i’m doing squats in the sand 😅🏋🏻♀️ so i brought oats with me because they always keep my digestive system on track and feeling good!🤸🏻♂️🌀 . this time, i brought buckwheat flakes and added hot water to them, stirred and let them sit covered while they soaked up the water. then i added some mexican oatmeal to the oats and topped them with PB, fried plantain, coconut, granola, nutella, and papaya* (which also has a lot of natural digestive enzymes)✨
relaxing self-care chocolate peppermint oatmeal😌✨ . i usually have my oats in the morning, but a stressful day like today called for an evening bowl🌙 infused with calming peppermint-flavoured CBD oil, mood-boosting cacao, and blissful chocolate chips😌 . i was introduced to CBD oil in the summertime and have been using it pretty consistently. i usually just place the drops directly into my mouth 😮 about 20 minutes before bedtime, but tonight i upped the cozy factor by adding it to some hot chocolatey oatmeal🥣🌙CBD oil is known for stress/anxiety-reduction and improving sleep. i use @resolvecbd (code: RESOLVENAT for $5 off) #resolvecbd . as you can see in the video, i just made some quick oats with hot water, the cbd oil (which has peppermint extract and mct oil in it), 1 tsp raw organic honey, and 1 tsp raw cacao. topped with some sugar-free, dairy free dark chocolate chips, with a side of a white pumpkin essential oil candle 🕯💛~
hot MILK-chocolate oats with DATE CARAMEL and crunchy peanut butter!⭐️ . i’ve been getting into the halloween spirit this week👻 and i’m a little too old for trick or treating, so i made this recipe to resemble my favourite halloween chocolate bar!!!🍫🎃 aaand as you may know, i’ve been working on a little halloween-themed recipe ebook, which will include this recipe plus 3 other hallow’s eve favourites that were requested by YOU guys in my story poll📊 . my idea was to turn our favourite sugary sweets into healthier, clean-ingredient, mostly plant-based oat bowls that can be enjoyed for breakfast or as dessert!🍫🥣 i also made the recipes as simple as possible without any crazy ingredients🥄 . so stay tuned! - the ebook should be ready by sunday!👻 . #wakeupgoals
one more day ‘til halloWEEEEN!🕷🐛🎃🍂 . when was the last time you ate MUD & WORMS? (like, the dessert y’know?) ha i used to love it as a kid, so i decided to make a healthier version of it! instead if regular oreos for the “mud”, i made gluten-free, dairy free, plant based OREO CRUMBLE made of oat flour, coconut oil, monkfruit sweetener, and cocoa. hiding underneath are warm creamy vanilla oats👀 and ofcourse, i had to add the worms!🐛 (but they ended up being mostly for decoration bc i couldn’t eat more than one of them - too sweet! guess my taste buds have changed a little since i was a child😆) altogether the oreo crumble and oats were a divine treat😝👻 . find the recipe in my free halloween ebook posted on my website (link posted in bio) . have a spooky day🤡 #wakeupgoals
HOT BERRY PROATS🍇✨ kinda like a fancier, crunchier hot bowl of PB+J oats, but SO simple to make. i could have slow cooked some steel-cut or rolled oats, or added water or maple syrup to cook the berries, but took the easy, lazy way out and realized that this bowl tasted just as good without the extra sugar! all i did was pour hot water over some quick oats, stirred in some protein, chia seeds and adaptogens, and heated up some frozen berries on the side. then topped the bowl with banana, granola, cacao nibs, and nut + seed butter🍇✨ : after being inspired by the workshops on the @ultimatesweataway, ive been setting daily goals and intentions, and i love it so much that i want to share it with you!❤️ . for me, setting an intention is deciding how i want to live or what i want to be. it can be an attitude or belief. by setting an intention, you specifically open yourself up to that experience. NEXT, setting a goal helps you put that intention into action and make it a reality✨ . for example, if your intention is to be more present, one goal you can set is to put your phone away when you’re having a conversation with someone. another day, you can set a goal to practice being more mindful or aware of your surroundings. or if your intention is to love your body, set a goal to eat a healthy breakfast in the morning, or to look in the mirror every day and admire that booty🍑😆 or your eyes 👀 or whichever part of yourself you decide to focus on loving that day. you may not believe it at first, but over time, it’ll become engrained in you . the way i see it is, you can tell yourself you want to “be” better or feel better, but it’s hard to achieve something so vague without any clear direction. imagine how you’ll feel after 30 days of specific goals and intentions that lead to the overall picture you want to achieve🙌🏼 . today: i intend to be a constant learner! so i’m setting a goal to read at least one new chapter of my fitness and
Nutrition is a field that always changing. And it's come a LONG way since I became an RD. I'm showing my age here ... but I got my training in the "fat is bad" era. Yes, I was a fat phob. 😂⠀ ⠀ It's crazy to think back to the nutrition recommendations I used to give my clients (ie always use cooking spray, as little fat as possible, margarine was better than butter, buy fat free salad dressings, etc) But this is what the "science" told us. ⠀ ⠀ I've been specializing in PCOS for over 15 years (YIKES!) and authored the 2 nutrition chapters in a book called The Patients Guide to PCOS by Dr. Walter Futterweit. It's a great book ... but I wish I could update the nutrition chapters! ⠀ ⠀ My recommendations for PCOS have changed so much in the past 15 years. See the graphic for some of my old recommendations and the newer ones.⠀ ⠀ We still have a lot to learn about PCOS, but we know a lot more than in 2005! Back then, pretty much the focus was on cutting down on calories and carbs a lot ... ⠀ But now:⠀ ⠀ ✅We now know inflammation and gut health play an important role in PCOS. ⠀ It's no longer just about following a diet to lower insulin levels, but choosing foods that are anti-inflammatory and good for the gut. ⠀ ⠀ ✅Certain supplements, along with healthy diet and lifestyle can decrease symptoms ⠀ ⠀ ✅Stress management and sleep are so important⠀ ⠀ ✅ Not all PCOS is created equal. So one treatment plan whether diet, supplements or medication does not work for each woman.⠀ ⠀ 👉But it can be confusing to know what is best for you - or how to make it all work with your lifestyle. Contact me if you want an individually tailored plan ( contact info in bio) I provide a lot of education for my clients, separate fact from fiction, and provide ideas for meals, snacks, exercise, supplements based on YOUR medical history, lifestyle, labs and goals. ⠀ ⠀ 👉How has your diet/lifestyle changed in the past 5 years or so? (ie.
HOT CHOCOLATEY old-fashioned proats🤩✨ . no refined sugar, no dairy, gluten-free, allergen-free! and i snuck in some health-boosting adaptogenic CHAGA—fights inflammation, lowers blood sugar, and supports the immune system...also, raw cacao is also loaded with antioxidants. i need all this goodness to help me fight off bae’s cold😆👊🏼 . swipe for recipe vid👉🏼 . also i’ve been asked quite a bit about my thoughts on SWEETENERS. since i am ALL FOR foods that reduce inflammation, i avoid artificial sweeteners because they have been found to irritate the gut as they cause inflammation. so i stay away from aspartame, sucralose, or any “diet” products. natural sweeteners like stevia, monk fruit, and erythritol are a safer choice in my opinion, but i’ve noticed that consuming too much of those has personally caused me to feel bloated as well, so i use those sparingly . the only natural sweetener i consume on a regular basis is thaumatin, which is what my protein powder is sweetened with, and i use protein almost daily in my oats or smoothies (@nuzest_usa 15% off with code: ROSAY15). so far, research hasn’t found any adverse reactions from thaumatin and it’s considered safe. and more importantly it’s the only sweetener that doesn’t cause me bloating or discomfort! . OTHERWISE, i like to sweeten my oats, desserts, or sometimes coffee/tea with a tsp or tbsp of pure maple syrup or raw unpasteurized honey, because even though they have sugar and calories, they have great health benefits when used in moderation (antibacterial properties, good for the gut health)❤️ . #wakeupgoals
Homemade Falafel 🍘😍 Full recipe below, save it to make later 📥 Check out @fitness_trainer90 for daily health and tasty recipes 🥗 If you’ve ever wondered how to make falafel… wonder no more! It’s actually so much easier than you’d ever think to make, and tastes so much better than buying it! Serve as they are, in a wrap, on a salad, or however you like! 😃 . . . (Makes 18-20 Balls) 📝INGREDIENTS📝 2 Cans chickpeas 1 Cup Red Onion (Chopped) ¼ Cup Parsley 4 Cloves Garlic (Peeled) 1 Tbsp Lemon Juice 2 Tsp Cumin 1 Tsp Salt 1 Tsp Black Pepper ½ Tsp Red Pepper Flakes 1 Cup Bread Crumbs Olive Oil 👩🍳PREPARATION👨🍳 1. Add the chickpeas, onion, parsley, garlic, lemon juice, and spices to a food processor. 2. Pulse the ingredients together until they’re combined and form a wet paste. Take care not to over-blend! 3. Transfer the blended mixture to a large mixing bowl and add bread crumbs, mixing until just combined. 4. Cover the mixture with plastic wrap and place in the fridge for 1-2 hours. 5. Remove the mixture from the fridge and shape into roughly 18-20 1 inch balls. 6. Heat the oil in a pan, and fry the falafel balls for ~3 mins, flipping half way through. They’re cooked when golden brown and crispy. 7. Enjoy as they are, in a wrap, on a salad, or however you like! 🌱😋 🍽NUTRITIONAL INFO🍽 (Per 3 Balls) Calories: 204 Total Fat: 5.3g Saturated Fat: 0.7g Cholesterol: 0mg (0%) Sodium: 802mg (35%) Carbohydrate: 32g Of which sugars: 2.1g Fiber: 6.7g Protein: 8.7g Vitamin B6: 34% Iron: 13% By @buzzfeedtasty
Thank you to The Association of Black Cardiologists for this distinguished Community Health Advocacy Award. It’s my honor to join you in this ongoing commitment to end health disparities & mobilize our communities to use our voices for a stronger future. Thank you ABC! @abcardio1 #hearthealth#advocacy#communityfirst