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Nutrition in the Kitch

Simple, Nutritious Gluten Free & Dairy Free Recipes

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  • Healthy Travel

    NITK’s Top 10 Healthy Maui Eats

    March 5, 2017May 23, 2019

    I’m just going to come right out and say it… I seriously LOVE HAWAII. With all the travel the hubby and I have done over the years, I still have to say that Hawaii is one of my favourite places. It’s so laid back, relaxed, stunningly beautiful, and the weather is pretty much perfect year-round.

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  • 25% OFF ALL NITK Guides for the month of January!!

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    KICKSTART Your January with 25% OFF All NITK Guides!

    January 3, 2016January 1, 2016

    Happy New Years! Let’s get this year started with a bang shall we?!  This is THE time for resolutions, intentions, and goal setting as we all turn a fresh page into 2016… so if you are aiming to improve your overall wellness this year, I want to help you along your way with my NITK Guides

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  • Guides

    Grab the FREE Healthy Snacks Guide! // Just Because YOU are AWESOME!

    October 22, 2015October 25, 2015

    Oh hey everyone. Let’s look at some facts today: FACT. All of my amazing NITK readers are awesome.  FACT. We all love FREE stuff. FACT. Healthy snacks are THE BEES KNEES and super essential to well balanced daily nutrition!  So, upon the encouragement of my lovely gal pal Brooke, I’ve made up a great guide for

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    • We are thoroughly enjoying our summer holiday in Kelowna this week, soaking up all the sunshine☀️ While I decided to stay somewhat disconnected 📵 on this trip, I thought I'd share a recent day trip we took out to Prairie Gardens Adventure Farm 🐰🌳💐🐐 (just outside of #yeg) thanks to @FordCanada! I was able to test drive the 2019 Ford Explorer for a few days, loaded with amazing technology including voice commands, lane-keeping, and adaptive cruise. 👍🏻 We loved the HUGE cargo space to pack Hemsley's stroller, our bag for the day, snacks, blankets and more...it also made the best little hang out spot! ❤️⁠⠀⁠⠀I'll be sharing more about our day trip to escape the city with #FordOutdoors later today on my stories, stay tuned! 📲⁠⠀⁠⠀Where do you go to escape the city and experience nature for a day!? Tell me below! ⁠👇🏻👇🏻⁠⠀#ford_partner #escapethecity ⁠#fordcanada⁠⠀#motherhoodunplugged #thatsdarling #toddlerlife #healthytoddler #lifestyleblogger#liveauthentic #thatsdarling #candidchildhood #motherhoodrising #letthembelittle #ig_motherhood #littleandbrave #thehappynow #mytinymoments #littlefierceones⁠⠀#mynameismama #acupofmotherhood⁠⠀#dailyparenting #getoutdoors #roadtrip
    • #ad l I can’t believe it’s almost Back-To-School/Fall/Pumpkin season…where did summer go?! I’m hanging on to the warmth with this delicious Strawberry Chia Overnight Oats recipe I’m sharing today that’s perfect for summer and "Back-To-School" (or busy month of September!). It’s delicious, filled with fresh California strawberries (loaded with antioxidants, vitamin C, and fibre!) soaked oats, a strawberry chia jam, nuts and seeds. This simple recipe is perfect for fast fuel on busy mornings and can be packed in lunches for little ones and adults too! Don’t worry, even though summer is slowly coming to a close you can find fresh strawberries from California at grocery stores year-round. Aim to #Snackon8 strawberries a day this Fall starting with this tasty and portable overnight oats recipe! @castrawberries 🍓⠀⠀Healthy Strawberry Chia Overnight Oats⠀⠀Makes 2 Servings⠀⠀Ingredients:⠀⠀⠀⠀For The Soaked Oats:⠀⠀1 cup regular rolled oats (gluten free if needed)⠀1 tablespoon chia seeds⠀1 tablespoon whole flax seeds⠀1 cup unsweetened almond milk⠀2 tablespoons pure maple syrup ⠀⠀For the Strawberry Chia Jam:⠀⠀8 California Strawberries🍓2 tablespoons chia seeds⠀1 tablespoon pure maple syrup ⠀⠀⠀Extras:⠀⠀Sliced California strawberries⠀Nuts and seeds of choice⠀Drizzle of pure maple syrup⠀⠀Instructions:⠀⠀⠀⠀In a bowl combine Soaked Oats ingredients and stir until well incorporated, cover and place in the fridge for a minimum of 5 hours or leave overnight.⠀⠀In another bowl combine the Strawberry Chia Jam ingredients, cover, and leave overnight in the fridge.⠀⠀In the morning, divide the oats among two bowls or jars, and layer or top with the chia jam as well as a few sliced strawberries, a sprinkle of nuts and seeds of your choice, and a drizzle of maple syrup.⠀⠀Eat right away or take to enjoy on-the-go!⠀⠀⠀⠀Head over to the @castrawberries page to find more strawberry recipes and tips! ⠀What’s your favourite way to enjoy fresh strawberries? Tell me in the comments below! ⠀⠀⠀⠀#californiastrawberries #strawberries #breakfast #healthyrecipe #snackinspo #makesmewhole #feedfeed #foodphotography #dairyfree #plantbased #glutenfree #food #healthy
    • I have always loved change and disliked the feeling of being stagnant, yet I think my body and mind revolt a little when it comes to big changes. It's like my body subconsciously sets off little alarm bells when change is coming and as much as I'd love to ignore those alarm bells, I simply can't. ⁠⠀We've got a lot on our plate right now... we sold our current home, have packed half of our life into storage and the other half to my parents house. We are living at my parents for the next several months as we tackle a massive renovation on our new home. On top of it all I'm trying to keep my business and blog running consistently and do my best to mama my spirited 2-year old. A lot of change is on the horizon! I hope I don't sound like I'm complaining, I am truly thrilled about these changes and so excited for new beginnings, but for someone with an anxiety disorder, change can be a challenge regardless if it's good or not. ⁠ ⁠ ⁠⠀I'm thankful that over the years I've built a "toolbox" to keep my anxiety at bay, but in times like these, when external circumstances are intense, it can rear it's ugly head. I've been experiencing doomy anxiety mostly at night when I go to bed, and as I try to fall asleep my mind begins to swirl with thoughts and those exaggerated "what if's". My first line of defense is always prayer and I know the best I can do in this particular season of my life is be incredibly gracious to myself, acknowledge my anxious feelings and lean into them. I'm partnering with @headspace for 3 months of daily meditation and the timing couldn't be better. I'm quite interested to see how this app with guided meditations will impact my anxiety and my ability to navigate this season of big change. I'll definitely be keeping you all posted! ⁠ ⁠⠀⁠⠀I'd love to know how you deal or cope with life change. Does it affect you/your mind/body or can you easily go with the flow, tell me your thoughts/tips/advice and check out the LINK in my BIO for 40% off until August 19th!!⁠⠀#ad #headspace #meditation #wellness #lifestyle #lifestyleblogger #health #mentalhealth #wellnessblogger #blogger #darlingmovement #behindthescenes #theartofslowliving #thatsdarling⁠
    • Pesto, pesto, pesto! 🌱🌱🌱Did you know that pesto can be made in literally 100 different ways? Like this delicious Black Kale Pesto Pasta from @gatheringdreams , yum! ⁠😍⁠⠀On the blog I'm sharing 1️⃣5️⃣ delicious and unique pesto recipes from the blogosphere that combine different greens, nuts (and no-nut options), along with unique additions. All have tons of flavour are dairy free and gluten free and wonderfully nourishing! ⁠💚⁠⠀Follow the LINK in my BIO to get the recipes!!⁠📲 📸photo by: @gatheringdreams ⁠⠀#pesto #pasta #dinnertime #glutenfree #dairyfree #plantbased #todayfood #f52grams#cookthe40⁠⠀#mykitchn #tastingtable #thenewhealthy⁠⠀#foodblogfeed #gloobyfood #lifeandthyme⁠⠀#befitfoods #foodphotography #onmyplate⁠⠀#lovefood #heathfood #tastemademedoit #dinnertime #lunchtime
    • 👉🏻CONFIDENCE: My confidence has definitley waxed and waned over the years. I've been in seasons of feeling super confident and through times where I've felt seriously insecure🥴. In the summer, many struggle with confidence related to body-image because it's beach season👙but did you know you can instantly increase your confidence in 3️⃣ unexpected ways that have NOTHING to do with getting the perfect beach body!🙌🏻⠀1️⃣ Talk Yourself (and others) Up: When I am feeling insecure, I've learned the fastest way to boost confidence is to talk myself AND others up. If I speak words of power, positivity and kindness to myself..."you're amazing!", "you've got this!", "you're a stone cold fox!" haha... or something along those lines, it instantly reminds me of who I am and that insecurity has no place in my thoughts. Also, the more critical we are of others the more we are of ourselves. When feeling insecure, simply paying a complimet or thinking positively about someone can mirror back into our thoughts about ourselves!⠀⠀2️⃣ Hydrate💦: Research shows that being well hydrated lends to more energy, and better energy means more pep-in-yo-step! More pep means more boldness. I don't know about you but when I'm dehydrated I feel sluggish, passive, and listless...definitely not confident! Drink up and get in that water throughout the day! ⠀⠀3️⃣ Focus On Posture: This one is a BIGGIE. Studies show posture can really affect well-being both physically and mentally/emotionally❤️We often think poor posture just means aches or pains, but faulty posture translates to mental stress, lowered motivation, and poor mood. When your posture is upright, healthy, and strong, you'll genuinely feel better and your confidence gets a great boost! I've just recently started using the @upright.trainer UPRIGHT GO 2 to help my posture which has taken a hit over the years from photography, computer work, nursing🤱🏼... I know this trainer will help my back pain AND boost my confidence!⠀How do you boost your confidence, let's talk about it! Be sure to follow the 📲LINK in my BIO to find out more about the UPRIGHT GO 2! ⠀⠀#sponsored #posture #wellness #confidence #healthy #wellnessblogger
    • Have you ever had a classic Wendy's Frosty?? This used to be one of my fave summer desserts, but I haven't had one in ages because... dairy! Today on the blog I've teamed up with @iherb to share a delicious HEALTHY version, my Chocolate Protein Frosty with the same taste and texture as the classic but nutritious and delicious! ⁠⠀⁠⠀Head to the LINK in my BIO to get the recipe!⁠⠀⁠⠀Have you had a Wendy's Frosty before!? ⁠⠀⁠⠀#iherbpartner #iherb #frosty #icecream #dairyfree #glutenfree #healthy #healthyrecipe #foodporn #foodblogfeed #foodiefeature #foodie #picoftheday #recipeoftheday #huffposttaste #todayfood #letseat #chocolate #plantbased #smoothie #smoothietime #gloobyfood
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