5 Things I Learned from Corporate America

Today is the day....  the day I say goodbye to my cubicle and the florescent lights (and the toxic dump next door).  I'm doin' this career thing on my own now. 

I am so excited to take this step, but in my haste I've forgotten that I've spent nearly the last decade of my life growing into new and exciting roles.  I think often when we're so focused on what's ahead of us, we forget how valuable the thing is that we're leaving behind. 

So I've put together five life lessons I've learned from living in the corporate world.  There are many, many more than this, but in the interest of time (hey, I'm self employed now), I'm keeping it to just five. 


1. Always Lead With Data- Listen, we all love the warm and fuzzies of 'listening to our hearts' or 'trusting our instincts' but when it comes to real life decisions that impact not just you personally, but hundreds or even thousands of other people, you have to do the research.  And don't do shotty research.  You may get away with it once or twice, but not forever.  The data might not be easy to get, but figure it out.  You simply cannot impact the bottom line without having the facts to back it up.

2. Don't Forget to Trust Your Gut-  Data is incredibly important, but you cannot rely solely on what the data is telling you.  Apply your knowledge or life experience.  And if you don't have that knowledge, find someone who does.  Just as making decisions with no data can wreak havoc, making decisions based on data alone can be just as detrimental.  The best leaders I've had the fortune to work with always make decisions using a combination of facts and their own experience.

3. Never Assume You are the Smartest Person in the Room-  Trust me on this one, I've learned the hard way.  First of all, if you assume you are the smartest person in the room, you are obviously wrong.  And second, if you make the mistake of thinking you are the smartest person in the room, you are tempting fate that you will fall flat on your face in front of everyone (literally or figuratively... I've done both). 
Listen- there is nothing wrong with being a subject matter expert in any field, but the knowledge of one does not stand alone.  If you want to be successful and change your world, you will need to learn how to use the power of collaboration.

4. Figure Out How to use Your Resources- As I stated above, you cannot know everything.  The good news is that we live in a world where access to infinite knowledge is literally at our finger tips.  If you have a question, figure it out using your resources.  Do not rely on other people to take time out of their busy days to help you. 
Let me explain: at my (now former) job, I was regarded as somewhat of an excel expert.  Not because I took classes or have some innate ability to understand rows, columns, and cells.  It's because I learned to harness the power of Google.  For awhile, it was fairly common for people to ask me a question that could be easily answered online.  Don't get me wrong, I am happy to help.  But you can bet if it came down to an interview, I would have some thoughts about that person's ability to get a job done.
One of the best managers I've ever had used to tell me to "Go figure it out" all the time.  It was uncomfortable and frustrating.  But I learned that the best, most transferable skill that you can ever develop is the ability to use your resources and get things done. 

5. Learn to Love Your Co-Workers- ....they are, after all, your family.  Or at least sometimes it seems like it.  There have been times in the past several years where I saw my team more than I saw my husband. 
When I first entered the work force, I thought it was weird to see people hanging out after work or getting together on the weekends. 'You see these people all day, why would you want to see them when you're not at work.'  But eventually, it clicked. 
These people are not just the people that you race out of the parking lot or compete with for a raise.  You are DOING LIFE with them.  They will be your walking partner, your interior design consultant, your relationship therapist, your personal comedian, your encouragement for eating well (or poorly), your personal shopper, your lighthouse in the storm....  and your best friend.  Like anything in life, you will get out what you put in.  Invest in these people and it will pay dividends.

So that's it...  And this is it: 

To my corporate friends and mentors....  Thanks for the memories.  It's not farewell, just see you later.

Cheers-

Kelsey 

Real Food Burger Bun Recipe and Updates

It has been a crazy few weeks!  In an awesome way, of course, but a lot has happened!  So I wanted to give you a 'Kelsey's life' update and then share an AWESOME recipe just in time for your 4th of July Backyard BBQ.

So here we go:

• I became a Quitter.  At the beginning of this month, I turned in my notice to my Corporate job so I can focus on Health Coaching full time.  I am so excited, nervous, scared, pumped, anxious, etc.  But mostly excited!  This means that I'm going to have more time to dedicate to my current clients, open my availability for new clients, and create awesome and relevant content more regularly.  Speaking of content....

• I started an e-Newsletter.  So sign up to get weekly access to exclusive content, recipes, articles, events, etc.  I know what you're thinking: "Between Groupon, the Prince of Nigeria, and all the cat pictures I get from Great Aunt Sally, there is no more room in my inbox."  Or "I already follow you on Facebook, Twitter, and Instagram.  What do you possibly have to add to those?"  Well, I love Social Media, but I have no control over whether or not my posts show up on your news feed so you could be missing a lot of great information.  Even if you've followed by blog through Blogger, this is different.  But due to anti-spam laws I cannot sign you up!  Plus I promise my newsletter will be more relevant than those cat pictures!  Speaking of relevant...

• I'm officially a Certified Health Coach.  I finished and passed my final exam from the Institute for Integrative Nutrition and am accredited by the American Association of Drugless Practitioners.  This has been an incredibly enlightening and amazing journey, but it does not stop here.  I plan to continue to grow and learn every day, attend seminars and workshops, and attain designations.  

So I think that about sums it up for now... but stay tuned because there is more to come!

Low Carb, Real Food, Super Delish Burger Bun

  If you are gluten free, low carb, or just avoid bread, you know this time of year can be depressing.  You are usually the one left to munch on your slab of meat between two pieces of lettuce, or worse, cutting it up with a knife and fork.  

(Sad trombone.)

  So here we go.  A bun made with just 5 ingredients and that looks and tastes pretty darn close to a normal bun.  Plus it only takes 20 minutes to make.  10 cool points for me, right?  

  You can make this in advance and it will store for several days in the fridge.  Just make sure you take it out in enough time to come to room temperature.

  The recipe makes 1/2 of a bun.  So if you want to make enough for one burger, double it.  If you want to make enough for 2 burgers, make 4.  And so on...

Ingredients: 

1 Egg

1/2 Teaspoon Coconut Flour

1/2 Teaspoon Cacao Powder

1/2 Teaspoon Baking Powder

Pinch of salt

Instructions:

Pre-heat oven to 375 degrees.

Grease a small, oven safe bowl with coconut oil.  I used my Pyrex custard cups.  If you do not have a dish that you feel comfortable using in the oven, there is a microwave option listed below.  

Add all the ingredients to the bowl.

Whisk ingredients together until there are minimal to no lumps (some lumps are ok, but not a ton).

Put the bowl in the oven for 15 minutes, or until mixture is firm.  The bun will be light brown in color.  You can microwave it, if you prefer, for 90 seconds

Allow the bun to cool.  Use a knife and scrape between the egg and the dish and gently pop the bun out.

Create a majestic burger to make all other burgers jealous.  

And voila!  All your burger problems solved!  

Cheers!

Kelsey

10 Nourishing Snack Ideas for Road Trips

Fact:

Summer.  Is.  Awesome.  

Backyard BBQs, swimming, fireworks, vacations, longer nights, and waking up to the sunrise instead of the alarm!

And what's summer without a road trip or two (or three or four)?  It's fun to drive through small towns, stop at antique stores, explore new cities, pull over to take pictures of beautiful scenery, etc, etc, etc.

Heading into Hobart, Tasmania on the BEST ROAD TRIP EVER.

What's not to love about road trips???

Well....  how about the inexplicable regression to eating garbage fast food and gas station fare?

Seriously.  This is a big deal.  Nothing will ruin a scenic view or a game of I Spy quicker than gastrointestinal distress from a bucket of fried chicken or gas station hot dog.

As fate may have it, I've recently had several converastions on this very topic.  People just want to know what the heck to eat on a road trip!

Snacks

My recommendation is to pack your own cooler with snacks.  If you see an awesome little restaurant that looks quaint and/or hipster- get on it!  Otherwise, don't waste a cheat meal on a deep fried whatever's convient.

To qualify as a good road trip snack, the food must be able to survive in a cooler in the back of a car for a few days (sorry, Ice Cream is out).  It also has to be relatively low mess and non sticky.  That can limit the options, but it's not impossible.  Here is my list of 10 road trip compatible foods that won't derail your goals or your wallet.   

1. Beef Jerky.  If you can make your own, awesome.  If not, I recommend Steve's Paleo Kits- pre-packaged meals/snacks that are from ethically source animals and proceeds benefit an awesome cause!
2. Holy Guacamole.  These suckers are awesome.  The ingredients are legit, they're not messy, and they come in individual packets.  You can bring chopped veggies or organic tortilla chips for dipping.  I love to dip my beef jerky in them.  Mmmmmm...
3. Hard Boiled Eggs.  These will last in a cooler and pack a perfect punch of protein and fat.  You can also pre-peel them so you don't have to deal with the pesky egg shells in the car.
4. Kale Chips.  Kale is a nutrient powerhouse and Kale chips are delish. You can make them yourself or most grocery stores are carrying them these days.  Just watch the labels for any gnarly ingredients.  If you're buying, I recommend Brad's Raw Kale Chips.
5. Nuts.  Any kind that suits your fancy.  Just be careful with over consuming- one handful goes a long way!
6. Grapes.  You can really chop any type of fruit that you want, but I always feel like my fingers get really sticky really quickly with most chopped fruit.
7. Mini Sweet Peppers.  I eat these like candy- they are sweet and crunchy. Eat 'em on their own or with some Holy Guacamole! 
8. Dark Chocolate.  I mean, it's vacation, right??  This might satisfy your sweet tooth and keep you from pulling over to get an over sized shake (and fries to dip in it- am I right??).
9. Water.  This is super important, especially if you're wanting to hit the ground running or are trying to recover from too much sun.  Hydrate, hydrate, hydrate, and avoid coffee and soda at all costs. 
10. Justin's Butter Nut Packets.  You can cut the corner of these handy little packets and eat them straight, or pair them with your dark chocolate!  

Restuarants

If you want to escape the confines of the car, are in a bind, or maybe get more than four feet from your family, use a "better than" strategy when selecting fast food.  Find someplace that serves a good salad- Subway, Panera, and Wendy's are good options!  Most fast food restaurants will serve bun-less burgers and many will allow you to sub a side salad for french fries  These places may not be ideal, but they are better than the alternative.

And finally,

Remember that it's vacation.  It's important to nourish your body, but don't be afraid to enjoy the local food.  If it's kangaroo in the Outback or your weight in Seafood on the Gulf Shores, culinary exploration is one of the funnest ways to experience life.  And no matter where you're heading this summer, be healthy, safe, and happy!

-Kelsey

What are your "Go To" road trip snacks?  Share them in the comments below!!

Un-Caffeinated

OK, so.  On the outside, I'm Miss IHaveAllTheAnswersAboutHealth.  On the inside, I deal with my own nutritional demons  That's pretty typical, right?  Don't "they" say the most disturbed people become therapists?  So this is kind of the same thing.

But in the spirit of full disclosure, I've been dealing with a an issue over the past several months.  It's an issue with a substance that's flat out been an addiction for the past 10 years.  I could not imagine my life without it.  For some people, it's not a big issue.  But for me, it was becoming the most detrimental issue to my health.  And based on the dramatic nature of my explanation, it might not be what you think.  Are you ready?

Caffeine.  Specifically, coffee.  Even more specifically, a Grande Pike's Place with a shot of espresso and some cinnamon powder.  Every.  Flippin.  Day.  Sometimes more than once.  Plus about another 8 cups of black coffee.  And I'm not even close to kidding.

To be clear, I didn't think I had a problem.  But looking back, I should have known there was an issue when I started telling people that "I could quit if I wanted to, I just don't want to."

I've been one big ball of stress over the past year.  With what feels like 8 million things going on, I was wound tight every minute of every day.  Then one day I heard one of my favorite bloggers/podcasters, Jason Seib, mention that caffeine is for healthy people.  Whaaaaaaat??  Doesn't caffeine make people healthier?

Well, here's the issue.  Caffeine creates stress in your body.  While some stress can be good, in the wrong situation it can be bad.  Really really bad.  

Long story short- caffeine artificially increases cortisol and reduces the functionality of the adrenal glands.  This can cause issues with sleep, weight gain, chronic inflammation, and overall feelings of crappiness (<- that's a word now).

In a person who is very healthy and dealing with low levels of stress, caffeine can be no big deal.  But for someone who is stressed, has a compromised immune system, or struggling to meet aesthetic or fitness goals, it can be very detrimental.

So, I cut it out.  Cold turkey.  

I replaced it with decaf herbal teas and drank water- a TON of water.  And I spent the first three days in a foggy haze.  Like, it took me 30 minutes to read and comprehend one email and I could barely hold a conversation before noon.

Siiiiiigh

And then after about 3 days.... the weirdest thing happened.  The fog lifted:  

• I could think clearly.  
• I had more energy.  
• I slept better.  
• I felt rested and ready to go when I woke up.  
• I became a morning person again.  
• I stopped feeling like the world was crashing down every minute of every day. 

Pretty much the opposite of everything I thought would happen.  

And the BEST thing about cutting out caffeine is that I am no longer bound by the chains of needing a substance to function.  Believe it or not...

There is freedom in restriction.    

Soooo... what now?  This doesn't mean I won't ever have an ounce of caffeine again.  But what it does mean is that I will be VERY intentional to never again allow my mood, productivity, or happiness be dependent on an external stimulant.

So you're probably reading this and you're thinking "good for you, but I could NEVER do that."  Trust me- If I can, you can.

How do you know if you should consider giving up caffeine?

1. You need caffeine before you can function in the morning.
2. You don't sleep well.
3. You get headaches if you don't drink it.
4. You're constantly stressed, angry, or anxious.
5. You've hit a fat loss or performance plateau.
6. You couldn't imagine your life without it.
7. You've ever used the phrase "I could give it up if I wanted to. I just don't want to."

And so let's say that you decide this is the right move for you. 

How do you even start?

1. Create a plan and set a date.  And then warn all your friends and family to avoid you for the first three days.
2. Clear your house of any caffeine and change your route to work/school/the gym to avoid a Starbucks.  Seriously.
3. Enlist a cheering section to support you, but apologize in advance for how you may behave (see suggestion one).
4. Plan on drinking LOTS of decaf herbal teas and water.  This will help alleviate headaches and sluggishness.
5. Batten down the hatches.  It won't be easy, but it will be worth it.  You are worth it.  Your health is worth it.  If you need help, I can help.  

So tell me....  Have you ever given up caffeine?  Or beat another food addiction?  Or even just thought about it?  Tell me about it in the comments!

Wonderbag Review

Alright, let's play a game.  Do you know what this is?

Not a bird, not a plane, it's WONDERBAG.

(But if you ask Chandler, it's his brand new bed.)

But really, this thing is pretty awesome.  When it's not covered in cat hair.

Remember back in the day when when no one had Crock-Pots?  Yeah, neither do I.  But just because slow cookers didn't exist at one point in our history doesn't mean slow cooking wasn't a method.

On our trip to Australia, our guide at Uluru informed us that the Aboriginals used to dig a pit in the ground and place smouldering wood at the bottom to cook rough cuts of meat.  Such as a Kangaroo tail.  They would cover the pit and several hours later, the tail was mmm, mmm, finger lickin' good (I'm assuming).

Found this bad boy while we were down under.  Too bad we couldn't bring it home.
I mean, YOLO.  Right?

Since a lot of the world still doesn't have access to reliable electricity, there is a reliance on wood or charcoal burning stoves.  This is problematic for all sorts of reasons.

Source: Wonderbag

So Wonderbag comes along.  A big puffy bag designed to insulate food so it finishes cooking without the need for power or fire.  Awesome, right?

Source: Wonderbag

What's even more awesome is that for every one you buy, one is donated to a family in Africa.  Did you hear that?  It's the best sort of BOGO.

And they sell them on Amazon these days.  So what did I do when I saw a bright and colorful new kitchen toy on Amazon?  I bought it, of course.

The simplicity is simply amazing.  Cook any dish you please to a boil.

Put a lid on and put it in the Wonderbag.

Cinch it up tight.  Allow it to slow cook for a few hours and you're done!

It's fun.  It's eclectic.  It will impress your guests.  And best of all, it makes me feel like a hipster.

No, but really, best of all it's a fun way to make great food with a global impact.

I totally recommend it.

Bonus recommendation- it would make a great gift for the chef in your life who already has every kitchen gadget.

Have you tried it?  Do you want to?  Let's talk about it in the comments!

MS AWAREness Week

Because this is a touchy subject, I want to remind you to check out my disclaimer before you read.  

This week (March 3-9) is National MS Awareness Week.  I just have to ask- do you think it's odd that diseases have "Awareness Weeks"? Like, "Oh hey, I'm MS.  Be Awaaaaare."  

Don’t get me wrong, awareness is good.  I remember when I was first diagnosed with MS.  Life was dark and scary and I felt really alone.  I didn't tell a whole ton of people because I was afraid of feeling even more alone.  So on behalf of my MS I’ll do my duty and say “Be Aware.” (But don’t be awkwardly aware.  That’s creepy.)

But, what does "Awareness" even mean?  I poked around on the National MS Society’s website and their take is to get "everyone engaged in addressing the challenges of MS today while moving toward long-term solutions for tomorrow.”  I can get on board with this. 
 

The solution for MS, and most other big problems we face, should involve large groups of people working towards a collective solution.  But I fear that there may be a large group of people moving towards more medical and pharmaceutical intervention, with a secondary focus on diet and lifestyle.  

In light of this, and having taken this journey myself, I really want to make everyone AWARE on a different level.

The first chip to fall for me was when the St. Louis Chapter of the National MS Society sponsored me to work with a trainer four times a month.  Prior to that, I relied on my doctor and pharmaceuticals to change my life.  

I started moving and eating smarter and my condition drastically changed.  And it hit me- I own my life.  Everyone else was a consultant.  

So what does this mean for someone who is just trying to figure all this out? 

1.  Do your own research: I recently had a conversation with a wonderful women who was newly diagnosed with MS.  The conversation went like this: “Have you heard of this therapy/ food/procedure/hormone that’s supposed to heal MS?”  My head was spinning after 3 minutes.  But it was SUCH a cool conversation.  That woman is a seeker and that is awesome.  So use Google or Bing (I prefer Google) and start to learn.
2. Be open to a variety of answers:  No one person can be an expert in any one thing.  You can probably get close but we all have our own biases.  The more input, the better. 
3. Try out different solutions:  Every person’s biological make-up is different.  Don’t get stuck in the mindset that one solution is the way.  Test and learn with your own body.  From my perspective (and my experience with my clients), the most successful people are willing to try different solutions and give them time to work. 
4. Don’t be afraid to ask for help:  It takes a village, right?  Find an expert, an open minded friend, an accountability partner, a support group, whatever.  Life is easier when you have someone on your side.

Soooo… Am I saying to quit your all your medications, punch your doctor in the face, and move into a hippie commune?

Uhhhhh… no.  That would be irresponsible (and I hear those communes smell).  And here is the hard truth:

We live in a world where we have unnatural inputs impacting our bodies.  These unnatural inputs have unnatural consequences.  And sometimes those unnatural consequences need unnatural solutions.

 

What I am saying is:

• Be AWARE of your body and its ability to heal itself.  
• Be AWARE that you have the opportunity to support your body so it can support you.  
• Be AWARE that you are the CEO of your health.  
• Be AWARE that a diagnosis does not mean you've lost control.  

And most importantly, Be AWARE of this every day of the year.

-Kelsey
 

P.S. This is what I do now…  I help people reclaim their health.  If you are interested in working with me, let me know.  I would be honored.  

Food Friday: Bone Broth

Food Friday is my weekly homage to my favorite thing on Earth- FOOD!  I haven't always felt this way.  I used to view food as the enemy.  But no longer!  I love food- it helps me meet my performance goals, nourishes my body, and most importantly keeps me healthy so I can make a difference in this crazy world.  So every Friday I will be posting about one of my favorite foods.  It may be a plant or animal, single ingredient or recipe, or whatever I feel like (hey- it's my blog afterall).

If there is a particular food you would like me to talk about, recommend it in the comments! 

 Bone Broth

Have you heard of the book The 5 Love Languages?  If you haven't, it's about understanding how we receive love.  It may be touch, affirmation, etc.  But I'm here today to propose a 6th Love Language.  And that, my friends, is the language of Bone Broth.

Bone Broth is one of the most nutrient dense foods you can put in your body.  It will keep you nourished, strong, and healthy.  So if someone gave me a bouquet, basket, or little blue box full of Bone Broth, I would know that person loves me from the inside out.  And if I ever give you a Mason Jar full of this elixir...  Whoa.  You're in.

Seriously- these chickens are in Broth Love

Benefits

Bone Broth is considered a traditional super food.  When you slow simmer bones to make broth, you're releasing the nutrients stored deep in the bone and connective tissue of an animal.  Those nutrients include:

• Generous amounts of calcium, magnesium, phosphorus, and silica
• Chocked full of gelatin, which is a super supplement in and of itself:
• Helps make protein more available to be absorbed by your body
• Aids in digestion
• Increases stomach acid which helps your body break down food and therefore absorb nutrients
• Chondroitin sulfate and glucosamine which are known to help with joint pain
• Plenty of collagen which helps keep your hair, skin, nails, and joints healthy (PS- it's also said to help reduce cellulite!)

And, there's a reason why Grandma fed you chicken soup when you were sick!  Because of Bone Broth's mineral density, it has an anti inflammatory effect on the body which boosts the immune system!

I really try to get at least a cup of homemade broth in a few days a week.  If I'm feeling run down or stressed, I try to add it in every day as a preventative measure.

Shopping

Ok, here is the catch.  When I'm talking about Bone Broth, I am NOT referring to the boxes of chicken stock at your local grocery store.  That stuff has a high probability of just being colored and flavored water.  So I encourage you to make your own!  It's cheaper, more nutrient dense, and tastes WAY better.  Plus- it's easy.


You can use leftover bones from a chicken or turkey carcass or go straight to your butcher and ask for soup bones.  
 

Preparing

The great thing about making Bone Broth is that you really can't mess it up.  Toss some bones, garlic, apple cider vinegar, and water in a crock pot and let it cook.  If you want to add some veggies for added flavor or nutrients, chopped carrots, celery, or onion usually work best.  But they are not necessary.

Cooking

Ok, I'm going to blow your mind.  A good Bone Broth should be left in the crock pot for no less than 12 hours, but can be left up to 24 hours.  This slow cooking will pull as many nutrients as possible from the bones.  If you have a good enough bones your broth will be gelatinous when it's cold (I've only been able to achieve this with grassfed beef bones).  This is the nutrient sweetspot.  

Seriously, how fun is that?  It's like a Jello Jiggler for nutrition geeks.

Recipe

Like I said above, you really cannot mess up broth.  However, if it's the first time you've made it, there are a lot of broth recipes out on the interwebs.  My favorite one is from Diane over at balancebites.com. 

Balanced Bites Bone Broth:

4 Quarts Filtered Water

1.5-2 lbs Beef Knuckle or Marrow Bones (or really, any bones/carcass will do)

The cloves from one whole head of fresh garlic, smashed

2 Tablespoons Bragg's Organic Apple Cider Vinegar

Place all the ingredients in a 6 Quart Crockpot and set to HIGH.  When the stock is boiling reduce the heat to low.  Cook anywhere from 12-24 hours.  The longer it cooks, the more gelatin rich it will become!  Turn off the crock pot and let it cool.  Strain the stock and discard what you skim off.  When the broth cools, you may have fat that separates at the top. You will want to skim and discard that fat.

You can store the Broth in the fridge or freeze it for later use (portion it out before you freeze it).  You can even freeze it in ice cube trays and thaw a little at a time (this is great to saute veggies in for added nutrients and flavor). 

You can drink it straight, but most people use it to replace store bought stock.  This will make a thicker and more flavorful broth than you would buy.  You can dilute your broth to your tastes- I like my soup a little stronger, so I usually do a 1:1 Borth/Water ratio, but many people perfer 1:2.


What do you think?  Do you make your own broth? What's your favorite recipe?