fearlessfig fearlessfig

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Sarah Greenfield, RD CSSD  Digestive Health / Sports Dietitian / TEDx speaker

Hot tip! Always locate a salad bar that is close to you. I do this when I am traveling and it helps me stay healthy while on the road. It provides the ability to create your own meals, establish your own macro balance and play with colors. This salad bar didn’t have enough good fat options so I bought an avocado the size of my head and ate that too. Sometimes health requires a little bit of planning, but not too much! Happy Wednesday!

Keto meal prep! I’m telling ya, it’s not as bad as I thought, I do miss snacking tho! Here is what’s on my plate:
•Coconut chicken curry with veggies
. •Cauliflower rice with broccoli 🥦 & avocado - seasoned with Braggs liquid aminos
. •1/4 cup of low glycemic berries .

I have only been eating berries once a day if that and I’m grateful for them! And it doesn’t push me out of ketosis so that’s good too!

Keto cauliflower coconut soup! Soy good 🤗 I’m savoring every bite. Confession: I was really worried I wouldn’t get enough fiber on keto because ya know 💩. I am counting net carbs and eating lots of non-starchy delights, so things are going pretty well on this end of the world.
1 onion sautéed
1 bag of cauliflower rice
1 tbsp coconut oil
2 cans coconut milk
1 tbsp thai curry paste
1 tbsp grated ginger
1 tsp lime juice
Salt and pepper
1 cup chopped broccoli
Topped with avocado and shredded basil

Combine all ingredients except broccoli in a pot and cook for 15 minutes. Blend and add in broccoli - cook for another 15 minutes. Top with yummies and enjoy!

Keto cookie dough balls (recipe will be sent out next week in my newsletter)!! I think I can make it through keto as long as I can have some sort of dessert. Although it’s only been 4 days, I’ve had some interesting insights. I love sugar and do tend to eat a lot of complex carbs which makes me feel pretty good although sometimes can upset my stomach when I overdo it. I am not hungry on keto but miss eating... there is a big source of pleasure and stress control that comes with healthy snacking for me. I eat large volumes of food, now with the majority of my calories coming from fat, I don’t eat as much food but still get a similar amount of calories. The hardest part has been adjusting my habits and finding myself more fixated on food than normal. It’s amazing what you learn about yourself when you look at your relationship with food.

My go to breakfast. Unsweetened @kitehillfoods almond yogurt + vegan protein powder + hemp seeds + strawberries + red walnuts 🤤 all about that early morning blood sugar balance

Want more cool graphics like this? Join me tomorrow for a FB live at 6pm PST where are going to dive into the mechanisms of the keto diet, intermittent fasting and more! I know you are all smart, bring your questions and let’s have a fun chat about nutrition! Link is in me bio! 🤗

The ketogenic diet only allows you to have 25-30 grams of carbohydrates per day in order to get your body into ketosis, where you are burning ketones or fat for fuel. Im you sure you have a ton of questions which is exactly why I am doing a FB live on Wednesday all about ketosis, interment fasting and cholesterol. We are gonna have fun, I promise. RSVP with link in bio and bring your questions! 🤓

Happy Summer Solstice! Did you know today is the longest day of the year?? That means a little extra sunshine which improves vitamin D levels, can boost mood and even promotes weight loss! Just 15 minutes of exposure can have positive health benefits.

Want an easy health hack that can significantly improve the nutrient content of your food? Use herbs! The coolest part about herbs is you can grow them anywhere. On a balcony, in an office under a light or really anywhere you can find a nice patch of dirt! All herbs are packed with phytonutrients which plants make to protect themselves from damage. Not only do they have antioxidant and anti-inflammatory activities they also may enhance immunity, intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens and alter estrogen metabolites.

Here are some of my favs: .
•rosemary - contains carnosol, a potent antioxidant •thyme - contains thymol, an antioxidant and can help aid in wound healing. You can boil thyme and swish it in your mouth to ease inflammation.
•oregano - antiviral and antifungal, love this herb for clearing out pathogenic bacteria from the gut •basil - anti inflammatory and antiviral
•mint - eases digestive troubles and nausea

A dream come true. Standing in front of a huge slide on poop and conveying the importance of how your poop can be the window to your health was nothing short of spectacular. It's amazing how tuning into the things that bring you joy can take you on a journey you never dreamed of. I have talked about poop for as long I can remember, but I always thought it wasn't professional or was too silly or uncomfortable for people to talk about this seriously. Turns out, when I tuned into my authentic voice and had the freedom to talk about an idea that I deemed worth sharing, everything clicked. This whole process was so fun and empowering and reminds me of the importance of going outside your comfort zone and pushing yourself into the unknown. The other side will always teach you something you never would have expected. What have you done recently that has scared you, or what do you have coming up that is going to challenge you? I would love to hear what is going on in your world!

Meal prep this week was slightly different. Instead of cooking and thinking about what I was going to eat, I thought about those around me who are in need. I put together 10 of these care packages for someone who might need it. I’m always astonished by how many homeless I encounter on a daily basis, and while this isn’t much, it’s a little something to make someone know they are appreciated and cared for. I practice healing with those who can afford it, now it’s time to provide something to those who can’t. How can you help someone in need? Even a smile can change someone’s day. ❤️😊❤️

Made some amazing popsicles for @foursigmatic with their new chai latte mix! I layered their blend with coconut milk for the perfect ratio of sweet and healthy fats so your blood sugar doesn’t go crazy. Most popsicles are loaded with sugar and artificial colors that make you want to rage and then fall asleep. This popsicle has healthy fats for consistent energy levels, reishi which supports a healthy sleep cycle and is calming and finally ginger which is good for the gut! The recipe is up on the website. Stay cool this weekend (cool can be used in both contexts 🤓)

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