Kayla Christine

Food

Breakfast Oat Bars (Gluten & Dairy Free)

February 15, 2021March 8, 2021by Kayla ChristineLeave a Comment

If you are a morning coffee person like I am then these are the perfect pairing. Simple, easy and delicious! Packed with protein, healthy fats and fiber to keep you full longer. And as always, gluten & dairy free!

VEGAN FRIENDS: Follow the directions in Step 2 to substitute the egg for a flax egg 🙂

Ingredients:

3/4 cup almond meal (or almond flour)

1 cup old fashioned gluten free oats

1 tablespoon chia seed

1 tablespoon cocoa nibs

1/2 teaspoon baking soda

1 teaspoon cinnamon

1/4 cup unflavored plant protein

1 egg (or 1 flax egg)

3 tablespoons almond butter

3 tablespoons coconut oil, melted

6 tablespoons monkfruit maple syrup, linked here

Step 1

Preheat oven to 350F and line a 8×8 baking pan with parchment paper.

Step 2

Whisk together dry ingredients, set aside. Whisk together the wet ingredients, set aside.

VEGAN OPTION: Place 1 tablespoon of flaxseed meal in a small bowl, with 3 tablespoons of water. Mix together with a fork and place in fridge for 15 minutes to set up and thicken. Recipe hack – use this mixture to substitute eggs in just about any recipe! Works every time and you can thank me later 😉

Step 3

Add the wet ingredients into the dry ingredients, stir to combine. Once mixture comes together (it should be a little sticky), place into prepared pan.

Step 4

Bake for 10 minutes and you’re done! This recipe will make about 12 squares. Store in an airtight container in your fridge for 7 – 10 days. To reheat, I just place them in the microwave for 10 seconds, but they are also just as good cold!

Food

Veggie Egg Bites (Gluten & Dairy Free)

February 9, 2021February 22, 2021by Kayla ChristineLeave a Comment

Ingredients:

6 eggs

1/4 cup Spinach, chopped

1/2 of any color Bell Pepper, chopped

1/4 cup Dairy Free Shredded Cheddar Cheese

1 tablespoon Oat Milk

1 teaspoon Sriracha (optional)

Garlic Salt & Pepper to taste

Step 1

Preheat oven to 350 F. Spray mini muffin/cupcake pan and set aside.

Step 2

Chop veggies & shredded cheese, set aside. In a mixing bowl, whisk together eggs, oat milk and Sriracha (if you’re using). Season with garlic salt & pepper.

Step 3

Place a small amount of spinach and bell pepper in prepared pan, top with the shredded cheese. Fill with egg mixture almost to the top.

Step 4

Bake for 20 minutes and enjoy 🙂

Food

BUFFALO CHICKEN MEATBALLS (GLUTEN/DAIRY FREE)

February 8, 2021February 22, 2021by Kayla ChristineLeave a Comment

Super Bowl Sunday would be incomplete without something buffalo on the table… am I right?

Personally, I think these are a better party dish than everyone’s go to buffalo wings because not only are they SUPER easy to make, they also won’t make a disaster as your guests enjoy them! Oh and did I mention, they’re also healthy?

Ingredients:

1 lb ground chicken

1/2 cup almond flour

1 egg

1/4 of a yellow onion, chopped

2 garlic cloves, chopped

1/4 cup Franks Buffalo Sauce, linked here

You will also need roughly 1/2 cup to toss meatballs in once they are done cooking

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

Pinch Sea Salt & Pepper

Step 1

Preheat oven to 400 F, line a baking sheet with parchment paper, set aside.

Step 2

Add all ingredients into a large mixing bowl, and combine until mixture comes together (I use my hands for this part, but you can use a rubber spatula if you’re not into touching raw meat with your hands).

Step 3

Form mixture into roughly 8-10 meatballs, about 2 tablespoons in size if you were to measure.

Step 4

Bake for 12 minutes, then remove and flip meatballs on to the other side. Return to over for another 12 minutes.

Step 5

Let cool for 10 or so minutes, then place meatballs in a baking tray or bowl and pour the 1/2 cup of buffalo you set aside on top. Gently toss to coat meatballs, and you’re done!

Inspiration

WHAT IT ACTUALLY MEANS TO LIVE INTUITIVELY

February 5, 2021by Kayla ChristineLeave a Comment

The other day I was thinking – how are we already in the second month of the New Year?! It feels like time is just flying by and I realized, I’m here flying by with it. This thought brought me back to the intentions behind why I started this wellness blog in the first place:

To help inspire others through sharing my personal experiences that led me to actually start living intuitively
To hold myself accountable

What it means to live intuitively wasn’t something I learned overnight, it stemmed from various personal and unexpected life experiences. The commonality behind all of these boiled down to one thing: I was neglecting that little voice within myself. We all know what I’m talking about, the voice that knows the answer to 99.9% of the things we have yet to put words to… ya, that’s the one! So I had to ask myself, if I knew this existed within, why was I continuing to silence it?

For me, it stemmed from fear of not having control. I was always someone who was beyond worried about the outcome of any given situation that I figured as long as I can control whatever it was, then I would be happy. BOY WAS I SO WRONG. This fear led to numerous unhealthy habits in all aspects of my life and ultimately led me to neglecting my own physical and mental health. From the outside, I looked like what one would consider “healthy,” and that’s the scary part, you never know what is really going on internally with a person when you base the assumption off physical alone. And this is exactly why I am so incredibly passionate about starting your health journey from the inside out.

Living the life I live now didn’t come easy, but honestly, what worth having in life does? It’s hard work, it’s dedication and it takes the ability to become brutally honest with yourself. I’m a big visual learner and huge believer that when you write something down you’re that much more likely to retain it. So if you don’t know where you start, START WRITING 🙂 What are your goals? WRITE THEM DOWN. How do you feel when you wake up? When you go to bed? WRITE IT DOWN. How do you feel when you are alone? WRITE IT DOWN. What do you feel before you eat your favorite meal of the day? And how do you feel after it? WRITE IT DOWN.

Moral of the story is to start really listening to yourself. For some of us this may come easier than it will for others. If you’re like me and you’re reading this like, “well my mind says one thing in one moment then another in another moment, so what do I listen to,” my answer is this: always go with the first thing that comes to mind, because that right there is your intuition. The thoughts that follow, well that’s your mind, and I hate to break it to you, but it’s trying to play tricks on you darling.

I like to look at ones intuition as our bodies built in compass, because it provides direction when we don’t quite have the answer, and will continue to guide us through living the life we are truly meant to be living. Once I stopped trying to control the outcome of my life, and committed to being fully present and living intuitively, I’ve finally found this place of freedom, self-love, gratitude and overall balance. Remember, nothing changes if nothing changes (one of my favorite quotes btw), CONSISTENCY IS KEY and that’s why I live by the words –> PROGRESS OVER PERFECTION.

Comment below what living intuitively means to you and how you got there! ❤

Lifestyle

Ways You Can Create Balance Every Day

January 29, 2021by Kayla Christine1 Comment

I gotta be honest, I have a really hard time slowing down and resting. I have a tendency to go go go, ALL OF THE TIME. The act of doing nothing doesn’t quite exist in my brain, yet (work in progress…). To me, there is always something to be doing. Anyone else feel like this? I know I can’t be the only one, so if that’s you, keep reading 🙂

The start of the new year is a time of new beginnings and a time to just really reset. And although the world seems a bit monotonous these days, it’s still so important to keep on keeping on. This year I really wanted to make it a priority to slow down in order to really get ahead and leave room for all of the things that truly bring me joy. Often times when we are “so busy,” it’s due to lack of efficiency. Finding ways to create balance in my life has been a GAME CHANGER. Of course like anything, some days are better than others. But for the most part, I can tell I have made progress to cultivate a better balanced life by sticking to the ways below:

Slow down through meditation: I know what you’re thinking, “I don’t have time to meditate,” or “I can’t sit still that long.” What if I told you it only took 5 – 10 minutes? Of course there are more lengthy versions of meditation. But I don’t have time for that either! I do however have 5-10 minutes to set aside every day. My favorite meditation is actually a Podcast, and it’s called Daily Meditation Podcast by Mary Meckley. I turn this on in the mornings, with zero distractions, and I just sit with the stillness, which allows me to focus on my breath and kinda get lost for a second. For me, it has helped bring me to a more grounded state (less of the go, go, go mentality) and re-center my thoughts about whatever my to do list for the day entails.
Write your to do list down, in the morning: Do you ever feel like throughout the day, your mental to do list just continues to get longer and longer? Ya, me too. The days where I find myself the most balanced are those days where I actually wrote my to do list down, in the morning, before actually getting my day started. I keep a specific journal for this, but you can write it down wherever works for you! Except in your phone 😉
Make it a priority to do ONE thing a day that makes you happy: This can be hard for a lot of us, as we may not feel unhappy. What I mean by this is to do at least one thing, deliberately, that is not of priority for someone else (i.e., work, kids, spouse, pets, etc…). It could be as simple as running yourself a bubble bath, free of distractions or treating yourself to a coffee from your favorite coffee shop. For me, I find happiness on my yoga mat (I know, big surprise LOL!).
Take social media breaks: Remember, balance is not found, it is CREATED. So how can we be our most efficient self if we are constantly loosing hours by scrolling through Instagram, or TikTok? I know I am completely guilty of this. That’s why I have had to start being deliberate with when I am going on social media. I will set alarms or timers, so I don’t catch myself over scrolling, or I will turn my phone off for an hour at a time. I know it sounds so silly to have to do these things, but trust me, it helps! Especially since this pandemic has increased majority of our screen times.
Be in the present moment: For me, this can be one of the hardest ones. I’m a forward thinker, so being intentional about being exactly where I am in each moment is something I struggle with. As I’ve become more mindful of this, it has actually helped a lot. Next time you are with friends or family, try putting your phone away for a few hours. I guarantee you will catch yourself enjoying the moment that is right in front of you just by this one small little step.

I would love to hear from you if you have any tips and tricks to creating balance! Feel free to share in the comments below ❤

Food

No Bake Peanut Butter Protein Bars (Gluten & Dairy Free)

January 26, 2021March 8, 2021by Kayla ChristineLeave a Comment

I get it, buying a store-bought protein bar is convenient, quick and they are delicious. Have you ever looked at the laundry list of ingredients though? It’s amazing to me that one tiny bar can hold 20 plus ingredients, and half of them are impossible to pronounce!

I’m totally bias to making your own protein bars because it is incredibly easy, I know exactly what is going into my body, and it’s such a money saver! To make this recipe, all you need is a mixing bowl, a spoon, and a small saucepan.

Ingredients:

1 3/4 cup rolled oats

1 teaspoon cinnamon

2 tablespoons flaxseed meal

2 tablespoons chia seed

1/2 cup collagen unflavored protein powder, linked here

vegan option collagen protein powder: linked here

1/4 cup plant based cocoa nibs, linked here

pinch of sea salt

3/4 cup no sugar added peanut butter

2 tablespoons coconut oil

1/2 cup liquid monk fruit sweetener, linked here

Step 1

Line an 8×8 square pan with parchment paper & set aside.

Step 2

In a medium sized mixing bowl, stir together the rolled oats, cinnamon, flaxseed meal, chia seed, sea salt, cocoa nibs & protein powder.

Step 3

In a small sauce pan, on medium heat, melt together the coconut oil, peanut butter and monk fruit sweetener. Stirring frequently so the peanut butter doesn’t burn.

Step 4

Add the melted peanut butter mixture to the mixing bowl, and stir to combine ingredients. This should come together pretty quickly. You will know you’re done stirring once it forms a ball.

Step 5

Place the mixture into the prepared pan, and using the back of a rubber spatula (or your hands will be just fine), press mixture evenly into pan. Place in refrigerator for about 30-45 minutes, then take out, remove parchment paper, and slice into small squares or rectangles (whichever your prefer). Enjoy!

STORAGE: store in refrigerator for 7-10 days

Food

Balsamic Glazed Chicken & Pesto Pasta (Gluten/Dairy Free)

January 20, 2021January 20, 2021by Kayla Christine1 Comment

If you thought eating gluten/dairy free was boring, think again! This is one of my go to chicken recipes that packs so much flavor and uses only a few ingredients. I decided to pair it with a new take on a vegan pesto pasta dish.

I’ve been wanting to test out these noodles made from hearts of palm that I found at Whole Foods as I’m always looking for new innovative ways to recreate hearty dishes without the hearty amount of carbs. Not because carbs are “bad,” but because generally a lot of gluten free pasta noodles are made from overly processed rice or other gluten free grains that also contain other ingredients that just don’t make me feel great.

Personally, I think this was a winner of a recipe (which is why I want to share it with you) and can’t wait to recreate more pasta dishes using these noodles! Continue reading for a delicious creamy pesto pasta that you won’t feel guilty for indulging in after.

Balsamic Glazed Chicken Ingredients:

4 thinly sliced chicken breasts

3 garlic cloves, minced

1 tablespoon vegan butter, linked here

1/4 cup balsamic vinegar

1 tablespoon balsamic reduction, linked here

olive oil to coat pan

1/2 teaspoon onion powder

1/2 teaspoon oregano

1 teaspoon garlic powder

sea salt & pepper to taste

Vegan Pesto Ingredients:

2 cups fresh basil

1/2 cup pine nuts

3 garlic cloves, chopped

1/2 cup olive oil

1 tablespoon lemon juice

1 teaspoon balsamic vinegar

3 tablespoons nutritional yeast, linked here

pinch sea salt & pepper

Pesto Pasta Ingredients:

12 oz hearts of palm linguine, linked here

1/2 red onion, chopped

2 garlic cloves, minced

1/2 cup baby spinach leaves

2 tablespoons vegan butter

1/4 cup almond milk

2 tablespoons vegan cream cheese, linked here

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

sea salt & pepper to taste

Step 1

Make the pesto first – place the basil, pine nuts, and garlic in a food processor fitted with the S blade. Pulse to combine, until the mixture is coarsely ground. With the motor on, drizzle in the olive oil in a thin stream. Add the sea salt, pepper, balsamic, lemon, and nutritional yeast, and pulse a few more times to combine. Taste and adjust the seasoning to taste. Set aside.

Step 2

Drain and rinse the hearts of palm linguine using warm water, set aside in strainer to let the excess water drain out. Meanwhile, on medium heat, coat a pan with olive oil to cook the chicken. Once the pan is hot, add in the vegan butter and garlic. Place chicken in pan and season with oregano, onion powder, garlic powder, sea salt & pepper – flip chicken and season with the same seasonings.

Step 3

Once the chicken begins to brown, roughly 3 minutes on each side, on medium heat pour in the balsamic vinegar. Cook for roughly 5 more minutes, until there is no pink in the center, and drizzle balsamic reduction on top. Set aside to rest off heat while you prepare the pasta.

Step 4

On medium to low heat, melt the vegan butter and add in the chopped onion and garlic. Turn heat to medium and cook until softened, about 7 minutes. Add in the prepared pesto, vegan cream cheese and almond milk. Stirring to combine and melt the cream cheese. Then add in the drained linguine, seasoning it with garlic powder, onion powder, sea salt & pepper (you can adjust seasoning as needed). Cook this combination for 5-7 minutes, until the linguine has softened up a little bit.

Step 5

Add the spinach leaves in last to avoid overcooking them. Stir to combine into the pasta, and once they have softened (this will happen very quick), you’re done! Place a bed of noodles on your plate, top with prepared chicken & enjoy 🙂

Food

Spinach & Egg Toast

January 19, 2021February 22, 2021by Kayla ChristineLeave a Comment

Lately I have been on such a breakfast kick! I can literally eat breakfast foods for any meal of the day. This morning I wanted to try something a little lighter than my usual avocado toast, so I opted in for spinach instead, and I think this might be my new favorite. It’s so simple and yet so delicious.

Ingredients:

Gluten Free Bread

Dairy Free Cream Cheese (I love the Miyoko’s brand, linked here)

1 egg

Handful of Spinach

Avocado or Olive Oil to coat pan

pinch of onion powder

pinch of garlic salt & pepper

Step 1

On medium heat, drizzle a little oil of your choice and sauté Spinach until the leaves start to soften, 2-3 minutes. While that is cooking, put 1 piece of bread in toaster.

Step 2

Crack your egg right into the pan with the Spinach, and season with onion powder, garlic salt and pepper. Turn heat to low and scramble the egg to desired texture.

Step 3

Spread a thin layer of cream cheese on the toast, then put egg/spinach mixture on top and enjoy!

Food

Fluffy Gluten & Dairy Free Pancakes

January 15, 2021February 22, 2021by Kayla ChristineLeave a Comment

Everyone loves pancakes, and I especially love a good gluten-free pancake recipe! I’ve been making this recipe for years as it is so simple and takes no time to whip up. The pancakes come out nice and fluffy, and full of flavor. Let’s get started!

Ingredients:

1 1/3 cup almond flour

1 teaspoon baking powder

1/4 teaspoon baking soda

Pinch of sea salt

1 teaspoon vanilla

2 eggs

3/4 cup almond milk

Avocado Oil for skillet

Dairy free butter for topping

Monk fruit sweetened maple syrup or 100% pure maple for topping

Step 1

In a medium bowl, whisk together the dry ingredients. Separately whisk together the wet ingredients. Add the dry ingredients to the wet ingredients and stir until completely combined.

NOTE: Batter will be on the thicker side, this is what you want for fluffy pancakes 🙂

Step 2

Heat your skillet or griddle on medium heat. Using either avocado oil or dairy free butter, coat the pan. Once the pan is hot, scoop the batter (roughly 1/4 cup at a time). Cook on the first side until little bubbles start to appear on top of the pancakes, then flip and cook until a little brown. Keep in mind, they cook quick. Repeat these steps with the remaining batter.

Step 3

Serve with dairy free butter and your choice of maple syrup. I also sprinkle a little cinnamon on mine. Yummmm!

Lifestyle

SELF-CARE TIP: SAY NO MORE OFTEN

January 11, 2021by Kayla Christine1 Comment

How many times do you catch yourself saying yes to things you should’ve actually said no to? Or how often do you find you say ‘maybe’ when you know full well that maybe is a NO? There are many reasons as to why we find it hard to say no. Whatever that reason may be, we can circle it back to a failure in setting boundaries. Setting boundaries is one of the biggest acts of self-care, yet so many of us find it difficult to actually stick to these.

Setting boundaries with those you care about can be scary, and also super difficult! But let me tell you, it is so worth it in the end, because you essentially are showing the people in your life how you want to be treated. We are responsible for showing others what we will tolerate and what we won’t – without boundaries set in place, you’re allowing people to treat you how they want. It’s a funny concept as we were always told “treat others how you want to be treated.” In retrospect, doesn’t it make more sense to treat others how they want to be treated? We all are so different and we’ve all gone through a variety of events that shape us into the person we are today, so learning how another person truly works is the biggest form of love, in my opinion.

The inability to say no also stems from one of my most favorite of concepts, good ol’ EXPECTATIONS. If you didn’t catch the sarcasm there, let me clarify. Expectations are far from my favorite of anything. Expectations = disappointment, failure, sadness, etc…however, I do love to talk about throwing expectations away in order to move forward. So let’s talk about it. Do you ever notice what feelings come up when you are faced with expectations? Whether it’s from family, friends, your significant other, or just society in general. I can guarantee they are feelings in your gut that more often than not lead to you becoming anxious. If I’m wrong, then you’re a super hero, and please comment your secret below 🙂

Moral of the story here is this:

Value YOUR time, define YOUR priorities, ditch expectations and don’t apologize for setting boundaries. I’m all about putting you and your mental health first. If saying no is already a part of your self-care practice, I would love to hear your tips and tricks!

Happy Monday friends!