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Black Bean & Quinoa Burger

6 Comments / dairy free, gluten free, recipe, vegetables, vegetarian / By Clara

These Black Bean & Quinoa Burgers make the perfect plant-based protein option for weeknight lunches or dinners!

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Mashed Acorn Squash + The Start of 2016

2 Comments / dairy free, gluten free, paleo, sides, vegetables, vegetarian / By Clara

This Mashed Acorn Squash is an equally delicious and delightful alternative to mashed sweet potatoes – perfect for fall or winter meals!

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When Gingerbread Granola Turns Into Gingerbread Muesli

breakfast, dairy free, gluten free, recipe, snacks / By Clara

Ohhhh, do I have a treat for y’all with today’s post!

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Dietetic Internship: Week 17 & A Final Recap

3 Comments / Uncategorized / By Clara

As I’m typing this, I am officially DONE with my clinical rotation portion of my dietetic internship! After spending a total of 15 weeks at the hospital (and other various sites), I completed over 600 hours of supervised practice and came in contact with over 200 patients and clients that presented with a number of different illnesses …

Dietetic Internship: Week 17 & A Final Recap Read More »

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Hey, I’m Clara! I am a Registered Dietitian Nutritionist, Certified Personal Trainer and self-proclaimed wellness enthusiast on a mission to equip, empower and encourage you to build a healthy relationship with food and exercise, nourish your body well, and achieve your highest form of health in a way that is practical, sustainable and enjoyable, and all without restriction, obsession or overwhelm.

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If your pursuit of a healthy, natural, non-toxic l

If your pursuit of a healthy, natural, non-toxic lifestyle is causing you to stress out…it’s neither healthy, natural, nor non-toxic ☠️

Listen — there’s nothing wrong with making changes to what you eat, how you live, the kind of makeup you wear, or the types of cleaning products you keep under your sink. We can’t deny that there are ingredients and chemicals in the products we’re using and consuming day in and day out that over time, can have a harmful effect on the body.

Do I think swapping out some of these would be helpful and beneficial? Yes, no doubt. I try to do it myself.

‼️But hear me: if the pursuit of “cleaning up” your lifestyle is causing you to stress out? If it leaves you feeling anxious, rigid, and obsessive?

Then stop. Take a deep breath…seriously — big deep breath in your nose then out of your mouth. And remember…

➡️ You are called to be a STEWARD of your life, your body, your health, your household. NOT A SLAVE to living as toxin-free or as natural as possible.

Stewardship may look different during different seasons of your life, AND it will certainly look different than what stewardship looks like in the lives of other people (like those people you’re following on IG).

Do the best you can, with what you have, then leave the rest up to God.

…even if you still use bleach to clean your shower (I do), even if you can’t afford an air purifier, even if you don’t have the budget to overhaul your whole makeup routine, even if you consume something with seed oils.

What’s your experience with this been like?

Ahem, may I have your attention? I would like to i

Ahem, may I have your attention? I would like to introduce you to your new favorite side veggie dish: roasted okra.

This is a FAR CRY from the soggy, mushy fried okra bites you’d get with school lunch as a kid — was that nationwide, or just a southern thing? 🤢

Seriously, if you’ve never roasted okra before….what are you doing with your life? Great source of vitamin C as well as a good source of magnesium, potassium (heyyyy, minerals) and fiber…but importantly, just really freakin’ tasty. I mean, we’ve even got follower testimonials for social proof!!

Method is super simple ➡️ Wash okra. Slice each in half lengthwise, toss in avocado oil with salt, pepper and garlic powder. Spread out in a even layer on a baking sheet lined with parchment paper (be careful not to over crowd, they like their space), then roast in the oven at 400°F for 30ish minutes or until crispy. If you’re #blessed enough to own a grill, they’re also great prepared that way, too. Serve with a fun little mix of mayo and sriracha, plus squeeze of lime for extra flav 🤌🏼

NEW MONTH = NEW GOAL 🤸🏽‍♀️ this month

NEW MONTH = NEW GOAL 🤸🏽‍♀️ this month is all about face to face time and community!

The impact that community has on numerous aspects of our lives and wellbeing is uhh, pretty significant. From a faith perspective, we know the enemy thrives on us living in isolation, or even us just being choked out by the busy-ness of life and neglecting to spend time face to face with others.

And while this should be a worthy enough reason to prioritize relationships as it is, we know that social connections have a pretty crazy impact on our health, too. Deep, trusting relationships can literally be medicine.

Not exaggerating — there was a study done that followed over 300,000 people that found having a strong social support network is a greater predictor of long life than exercise, pollution, or smoking. This strong network can improve several areas of health including immune function, cardiovascular health, endocrine function, and not surprising: mental well-being. Research shows that isolation is associated with higher rates of anxiety and depression.

WE NEED EACH OTHER!!!

While this goal may be easier for the extroverts of the world, we all benefit (in mind, body, and soul) from deep social connections and trusting, supportive relationships. Don't let the hustle of life choke out quality time with those who ought to know you best. Take time each week to schedule in face-to-face time with a close friend (or someone you’d like to get to know better). No phones. No screens. No distractions. Just good convo, deep belly laughs, and letting those around you know you see them, hear them, value them, and love them.

Tag a pal that you want/need to catch up with in the comments — then, make it happen!!

2 ingredient bacon wrapped dates are almost 2 good

2 ingredient bacon wrapped dates are almost 2 good 2 be true ✌🏼🥓💯 I will state the obvious: these make for a great party appetizer or potluck addition. You’re welcome!

12 medjool dates, pits removed
1 lb pastured bacon, cut in half

Wrap each date in a strip of bacon. Place on a wire rack (put some parchment under it for easy cleaning), then bake in the oven at 375°F for 20-30 min or until bacon is crispy. Allow to cool before going absolutely ham! Also great with some goat cheese stuffed in the center, too 😉

My challenge to you (that you didn’t ask for) is

My challenge to you (that you didn’t ask for) is to go out and have yourself a weekend of play and leisure and rest.

Climb a mountain (may not be fun for some lol). Read a book. Wander around the farmers market. Eat a really, really good meal. Dabble in some watercolor. Take a nap. Practice your mandolin playing. Grab coffee with a friend. Sabbath. Whatever it is that brings rest to your body, mind, and soul.

The longer I work in the field of health and wellness, the more I’ve come to realize that much of our physical pains and sufferings are connected to the state of our spiritual, mental, and emotional aspects of our life.

That’s all I have for you this weekend (sorry if that was anticlimactic) — but before you keep scrolling (or hopefully put your phone up!!), shoot me a comment below telling me what you’re gonna do for fun in the next 48 hr ❤️

I NEED HOW MUCH PROTEIN?! 🤯 Swipe for lots of j

I NEED HOW MUCH PROTEIN?! 🤯 Swipe for lots of juicy protein info — including 3 example days that break down how to hit your protein intake using a mix of real food, protein powder, and yes even protein bars.

I’ve had some iteration of this convo with probably 5 or 6 different people within the past week (one of those people being a random 75 year old man in the nutrition bar aisle at the grocery store…he didn’t know what he was walking into striking up convo with me lol).

Carbs and fat always get the spotlight, but protein is just as important!! Here’s the thing though: the current RDA is set at .8 grams of protein per kilogram of bodyweight. This is really just to prevent DEFICIENCY — NOT support optimal health, especially if you’re active (walking, running, weight lifting, trying to build muscle or lose fat).

A better place to start would be aiming for either 1.6 g/kg of bodyweight a day, 1 g/lb of bodyweight, or somewhere in between.

It may sound like a lot at first, but try experimenting by upping your protein intake *as you can*, then pay attention to the feedback your body is giving you! You may just find your hunger and cravings subside, you’re gaining muscle, your blood sugar is better regulated, and you feel stronger…yes, please!

Hope this is helpful! ❤️ I’ll be answering more protein questions and sending out to my email list next week — get on my list ASAP to get that info!

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