wellnesswithcourtnie wellnesswithcourtnie

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Courtnie  ✨Yoga Teacher @rayogastudios ↠Whole food recipes↠ Health tips and tricks🤸🏼‍♀️💫 wellnesswithcourtnie@gmail.com📍Orange County

Whole30 week 2 recap is up on my blog today. It includes some of my favorite meals from the week (including a date night spread), updates on how I’m feeling and a couple tips and tricks for doing #whole30 on the go. Link in my bio! In my bowl I’ve got roasted sweet potatoes, cucumber ribbons, thinly sliced radish, arugula, avocado and dill. After I took this picture I threw everything into a glass container to take with me on our road trip. This combo is perfect on-the-go👌🏼 Happy Monday everyone!

One day I was walking home from work and passed a homeless man sitting on the sidewalk. We made eye contact, I smiled at him and continued on my walk. After I took a few steps he shouted “Excuse me miss! Thank you so much for the smile!” When I looked back at him his whole body language had changed. He sat up tall and had this look of happiness and confidence on his face. As I walked away I felt really happy and really sad at the same time. Happy that I potentially just made his day but sad to think about how seldomly that probably happens for him. I think we get so caught up with our own lives and our own issues that we forget to acknowledge the people around us. Living in a place like Orange County has made me value kindness like no other. I don’t care what you look like or how much money you have. I care about how you make me feel. Never underestimate the power of smiling at someone on the street, making eye contact with your grocery store checkout person or thanking your yoga teach after class. With such a simple action we have the potential to make someone’s day❤️

Whipped up a quick breakfast bowl before heading to the farmers market and then to run a bunch of errands. Nate and I are leaving for a hiking trip to Mammoth tomorrow so I’ll be spending a good part of the day getting all of our meals prepared to take with us. I‘ll try to share what we’re bringing later today on stories. We won’t have a kitchen or a refrigerator so these will be great on-the-go meal options for those of you who requested to see more of that😊. In today’s bowl we have roasted fingerling potatoes, avocado, a pasture raised egg, dill, fig slices to add a hint of sweetness and a big bed of arugula dressed in avocado oil, lemon juice, salt and pepper. Happy Saturday!

Woke up this morning and for the first time it actually feels like we might be approaching winter here in Southern California❄️. Perfect timing for this chunky butternut squash and turkey chili from the @whole30 fast and easy recipe book. I made a big batch to eat throughout the weekend!
To make- Heat up a tablespoon of avocado oil in a large skillet. Once the skillet is hot add 1 lbs organic ground turkey and 2 cloves minced garlic. Cook until meat is browned. Add 1/2 cup carrots, 1/2 cup celery, 1/2 cup chopped onions, 2 tbsp chili powder, 1 tsp cumin and 1/2 tsp salt. Stir frequently until the veggies are cooked. Add 2 cups cubed butternut squash and a 28 oz can of fire-roasted tomatoes and bring to a boil. Reduce heat, cover and simmer until squash is cooked, stirring occasionally. Top with green onions, avocado and cilantro. A step by step tutorial can be found on my stories if you find that helpful😊

Lunch today was this quick and easy #whole30 taco salad bowl. Everything here can be prepared ahead of time and thrown into a container for lunch or dinner on the go. My goal for the week is to compile a list of easy, whole30 friendly recipes like this one to share on this weeks whole30 recap blog post😊. I realize that not all of us have the luxury of being able to prepare freshly cooked food at each meal, so I’d love to offer more tasty options for those of you that don’t. If you have any other suggestions or things you like to see, please feel free to let me know. I want what I share to be as helpful as possible. Any and all input is much appreciated. In today’s bowl we have romaine lettuce dressed in avocado oil, lime juice, salt, pepper and chili flakes. Grilled chicken (prepared ahead of time), avocado and a homemade salsa made out of chopped tomato, onion, jalapeño, cilantro, salt, pepper and lime juice. #whole30recipes

Last night I was going through photos from a rather dark time in my life. Photos that I haven’t looked at or thought about in years. In these photos I look almost unrecognizable from what I look like now. I was 35 pounds heavier and had so much sadness in my eyes. Seeing those pictures brought me right back to that time. I was struggling with emotional eating to cope with feeling lost and lonely, I felt incredibly uncomfortable in my own skin and just couldn’t get myself out of it. I thought I would feel that way forever. Then I found this picture, and immediately burst into tears. What I needed then was true human connection, support and unconditional love. I needed someone to hold space for me to stop acting like the tough girl and allow myself to be vulnerable. When I look at this picture I feel overwhelmed with joy. Sometimes I forget how luck I am to be with someone who lets me be exactly who I am and never judges me for it, even when I’m being awful and unfair. For so long I felt unhappy with myself. I had no idea what “self love” was. There are a lot of things that have lead me to where I am now, but one of the biggest was finding someone who loves me just as I am so that I don’t constantly feel the need to try to be someone else. If any of you out there are going through a stage in life where things just don’t feel right, know that it won’t last forever. Something or someone will come around and change everything. Just stay hopeful❤️

Lunch today was seared salmon with ginger caramelized pineapple from the @whole30 Fast And Easy cookbook🤤. It’s crazy how sweet and decadent fruit tastes after eating practically no sugar for a week. One of the biggest reasons I love whole30 is that it really conditions your tastebuds to appreciate food in it’s natural state. When you remove all of the sauces, marinades and excess sugars for a period of time, food just starts to taste so much more flavorful on its own. I did a step by step tutorial on how I made the pineapple and salmon on my stories. Once I was finished I paired it with a spinach salad dressed in @primalkitchenfoods extra virgin avocado oil, cabbage, greens onions and avocado.
#whole30 #whole30recipes

My goal for #whole30 week 2 is to really get creative in the kitchen. This process can start to feel limiting and repetitive if you don’t put in the effort to try new things. When I feel like I’m in a food slump I’ll go to the grocery store and scan the aisles for seasonal produce and new products I’ve never tried before. I’ll also go to the bookstore and browse through cookbooks to get ideas. There are so many incredible whole food ingredients out there, the possibilities are endless! Stay tuned for some #whole30approved seasonal recipes to come😊. Today’s breakfast was lightly sautéed baby kale, avocado, organic bacon, a pasture raised egg, cara cara orange slices and strawberries.

#Whole30 week 1 recap is up on my blog (link in bio)! I’m sharing how I’ve been feeling over the past week, what changes I’ve noticed, what foods I’m missing most and also some tips for doing Whole30 on the road, including a list of everything we brought on our trip. When I did Whole30 for the first time two years ago I loved reading weekly recap blogs to get an idea of what to expect. I’m going to do my best to share my experience each week! In other news, today’s lunch was a burger salad with sweet potato fries, pickled onions and mashed avocado for dipping! I was never a huge fan of burgers but a burger salad is definitely something I can get behind.

Nothing makes me feel more alive than a beautiful coastline does. I tend to over complicate things at times (I think a lot of us do), but when I bring it back to the basics I always find the most peace. Never underestimate the power of a beautiful sunset, the sound of ocean waves, a full night sleep or a home cooked meal. It’s the little things that we often take for granted that truly make us well✨

Whole30 On the road! I was a little nervous about staying on track while away from home, but with a little planning and preparation it turned out to be a breeze. The girls and I had the best time putting our meals together, not to mention we saved a TON of money doing so. We brought an ice chest filled with things like grilled chicken, greens, roasted potatoes, avocado, smoked salmon, hard boiled eggs, sliced veggies, pickled onions, fresh fruit, nuts and seeds. Basically all my favorite foods🙌🏼 I’ve really enjoyed whole30 so far because I truly love to eat this way. Not once have I felt deprived or like I was missing out. It also helps to have a strong support system of people who just get it! You guys are the best @nathancotton1 @andapinchoflove @cleaneatsbytay ❤️

Happy Saturday from the coziest accommodations in all the land✨ #Cambria #VisitCalifornia

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