twistednutrition tips

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simple roots WELLNESS

1. eat breakfast later (like after 8:00 am)

your body is not a cALCULATOR.

4. don’t eat carbs first thing in the morning

3. stop sleeping in

We’ve all know that breakfast is the most important meal of the day, but what most of us don’t know is that timing of breakfast also makes a difference. During your sleeping hours you enter into the “fat-burning” state. To maximize results the longer you stay in this state, the easier it is to achieve weight loss and maintenance, but the key to staying there is push off eating for a few extra hours.

Water, our source of life....well kind of. Sure we are made up of over 70% water, but that water has a very specific ratio of electrolytes and other minerals creating the perfect balance for our body. To get the most bang from that H20, add something like a pinch of sea salt or a lemon to give it a true hydrating boost.

Sleeping in sounds pretty enticing no matter who you are, but the truth is that sleeping on a consistent schedule as often as possible is a natural regulator for your internal systems. It eases digestion and amps up your metabolism. Try not to throw your schedule off if at all possible.

We’ve already hit on timing of breakfast and I must add that it is classified as the most important meal of the day, essentially waking your body up from the fast, but waking up doesn’t always come easy. So a big piece of advice, try to avoid most carbs for breakfast especially steering clear of any that will make your blood sugar go through the roof. Stick with mostly protein + fat and a little natural carb if needed.

5 twisted NUTRITION TIPS

Calories in = calories out is a thing of the past! Stop believing the hype that calculating what you eat will actually help you lose weight and keep it off. This just leads to deprivation and starvation. Instead focus on eating more which will actually help you eat less. I know it sounds crazy but eating high quality foods that are full of flavor will allow you to eat less and not even know it.

5. to eat less, eat more

2. stop drinking water plain anyways

Simple Roots Wellness www.simplerootswellness.com

SERVES 8goat cheese queso with plantain chips

Replace your typical chips and dip with this healthy alternative yet with the same big flavor. You’ll never want another corn chip again.

ingredients: instructions:• 10.5 ounces Goat Cheese•¼ Cup Fresh Salsa•½ Cup Tomatoes, chopped• 1 Tbsp Green Chiles• 2 tsp Sriracha Sauce (more or less

by preference)• 4 plantains• 4 Tbsp olive oil

1. Place goat cheese in small sauce pan over low heat.

2. Add Salsa, Tomatoes and Green Chiles.3. Stir until creamy.4. Place in bowl and stir in Sriracha sauce.5. Slice plantains into 1/8 slices and place in bowl6. Toss with olive oil and spread out on a

parchment paper lined baking sheet.7. Bake at 350 for 30 minutes

Simple Roots Wellness www.simplerootswellness.com

SERVES 8sunflower crunch chopped salad remix

A chopped salad remix that is just like the bagged version. Save the cost and feel proud that you created a delicious alternative.

ingredients: instructions:For the Salad:

• 1 small Green Cabbage• 1 small Red Cabbage• 1 small head Romaine• 1 small head Kale• 2 cups Carrot. shredded• 4-6 Green Onions• 1 cup Roasted Sunflower Seeds• Baked Bacon

For the Dressing:• 1 clove Fresh Garlic, minced• ½ Cup Sweet Onion, diced• 1 whole Orange, squeezed• ½ Cup Olive Oil• ¼ Cup Apple Cider Vinegar• ¼ Cup Dijon Mustard• 1 tbsp Honey• 1 tsp Sea Salt• 1 tsp Fresh Ground Pepper

1. For the salad:2. Chop all vegetables into small pieces and mix in

large mixing bowl.3. Add chopped bacon and sunflower seeds. Mix.4. For the dressing:5. Add all ingredients to a blender and blend until

well mixed.

Simple Roots Wellness www.simplerootswellness.com

SERVES 4secret ingredient taco soup

The secret ingredient gives the perfect touch of sweetness and creaminess making it the comfort you’ve been looking for.

ingredients: instructions:• 2 pounds ground beef• 1 large onion, diced• 2 garlic cloves, minced• 1 can pinto beans• 1 can black beans• 1 cup whole corn• 15 ounces diced tomatoes, with juice• 2 (4½-ounce) cans diced green chiles• 2 cups chicken stock• 2-3 cups tomato soup• 1 Tbsp chili powder• 2-3 tsp ground cumin• ¾ tsp ground paprika• ¼ tsp dried oregano• Salt and freshly ground black pepper

TOPPINGS: Olives, Cilantro, Cheese, Avocado

1. In a large skillet, brown ground beef along with chopped onion until cooked through and onions are tender.

2. Add garlic during last few minutes of browning and keep crumbling.

3. Drain excess fat, and place in slow cooker along with tomatoes, chiles, broth, tomato soup, chili powder, cumin, paprika, oregano, and season with salt and pepper to tastes.

4. Add in corn, black beans and pinto beans and cook on low until heated through 3-4 hours.

5. Add ½ cup water or broth to thin soup if desired.6. Serve hot topped with desired toppings

Simple Roots Wellness www.simplerootswellness.com

SERVES 4cornbread baked chicken fingers

Great kid-friendly recipe that can be versatile such as crispy chicken tacos, salads or just eaten plain with dipping sauce.

ingredients: instructions:• 1 lb Chicken Tenders (chicken breasts cut

into strips)

• 2 cups Cornbread Crumbs• ¼ cup Parmesan Cheese (optional)

• ½ cup Tapioca Flour• 2 Eggs

• Cranberry Honey Mustard

• 2 Tbsp Dijon mustard• ¼ cup Honey

• 2 Tbsp Melted Butter• ½ tsp Apple Cider Vinegar

• ¼ cup fresh Cranberries

1. Preheat oven to 450 degrees.2. In a bowl combine the cornbread crumbs and parmesan

cheese.3. In another bowl add tapioca flour and in third bowl whisk

the eggs.4. Take one chicken tender dip in tapioca flour, then egg

and dredge in cornbread crumbs,5. Place on a baking sheet lined with parchment paper.6. Repeat until all chicken tenders are covered.7. Bake for 10-15 minutes or until chicken juice runs clear

and there is no pink when cut open.8. While the chicken is baking prepare the cranberry honey

mustard.9. Cranberry Honey Mustard Dipping Sauce10. In a food processor add Dijon mustard, honey, apple cider

vinegar and cranberries.11. Puree until smooth.12. Add to a saucepan with butter and cook until just

beginning to simmer.13. Remove from heat and use as dipping sauce.

Simple Roots Wellness www.simplerootswellness.com

SERVES 4deconstructed skillet stuffed peppers

The lazy version of traditional stuffed peppers. Made in a fraction of the time with even more flavor than the real deal.

ingredients: instructions:• 1 lb ground beef (or chicken)• 1 Tbsp olive oil• 8 bell peppers, seeded and sliced• 1 onion, chopped• 1 tsp minced garlic• 1 can green chilis• 2 cups tomatoes, chopped• 1 cup corn, cooked• 1 cup black beans• 2 cups quinoa, cooked• 2 Tbsp cumin• 1 Tbsp chili powder• 2 tsp dried oregano• 2 tsp garlic powder• 2 tsp onion powder• 2 tsp paprika• salt & pepper, to taste

GARNISH: (optional):• Cheese, cilantro, olives, chopped tomatoes, avocado

1. In a skillet over medium heat, brown meat.2. Drain and set aside.3. In same skillet add olive oil and chopped onion and

sliced pepper.4. Cook until just starting to become tender.5. Add in minced garlic and stir until fragrant, an

additional 1-2 minutes.6. Add to that, green chilis, chopped tomatoes, corn, and

black beans. Mix to incorporate and add spices.7. Mix well and stir in quinoa and ground meat.8. Top with cheese if using and continue heating over

low until melted (you can also pop it in the oven at 400 degrees or broil until cheese has melted.

9. Garnish with avocado, tomatoes, cilantro and/or olives.

Simple Roots Wellness www.simplerootswellness.com

SERVES 4egg roll in a bowl

The easiest and most creative way to eat mounds of vegetables without realizing it. The stuffings to the egg roll are just as good as the roll itself.

ingredients: instructions:• ½ small green cabbage, sliced• ½ small red cabbage, sliced• 1 carrot, shredded• 1 small sweet onion, chopped• 5 garlic cloves, minced• 1 lb sausage or other ground meat• 12 oz bean sprouts• 1 pkg sliced mushrooms• 1 Tbsp coconut oil• 1 tsp sesame oil• ½ cup tamari sauce (gf soy sauce)• 1 tsp ground ginger• sliced green onions• sesame seeds

1. Prepare all ingredients by thinly slicing cabbage and chopping onion.

2. In a large skillet cook ground meat. Once browned drain and set aside.

3. In the same skillet, add coconut oil and sesame oil to a large skillet and heat over medium heat.

4. Once hot, add onion and cook until softened and translucent.

5. Add mushrooms and garlic continue cooking until softened.

6. Meanwhile mix tamari sauce and ground ginger together.

7. Add to mushroom, onion mixture and mix.8. Once mixed add in cabbage, carrots and bean

sprouts. Cook until slightly softened stirring often.9. Add back in sausage and heat through.10. Place in bowls.11. Garnish with green onions and sesame seeds.

Simple Roots Wellness www.simplerootswellness.com

The shredded buffalo chicken is a great make-ahead food to add to salads, have in a lettuce wrap or top on these delicious potato smashers. Make it mild or spicy based on your taste preference.

ingredients: instructions:

SERVES 4-6buffalo chicken smashers

• 2 garlic cloves, minced• 1 cup mayonnaise (homemade or store

bought)• 1 tsp dijon mustard• 2 Tbsp red wine vinegar• 2 tsp Worcestershire sauce• ½ cup sheep's cheese (parmesan

cheese)• salt and pepper, to taste• ¼ cup olive oil

1. Make buffalo chicken, set aside.2. Boil small potatoes until fork tender.3. Remove and place on a plate to drain.4. Heat oven to 375 degrees.5. Place potatoes on baking sheet and make slits on

the top of the potato half-way through.6. Smash potato with a potato masher.7. Top with a scoop of buffalo chicken.8. Repeat until all potatoes are smashed and topped.9. Place in oven and bake for 8-10 minutes.10. Meanwhile make dressing.11. Place garlic, mayonnaise, dijon mustard, red wine

vinegar, Worcestershire sauce, cheese, salt, pepper in blender.

Simple Roots Wellness www.simplerootswellness.com

SERVES 4 five ingredient blender protein pancakes

Can make a double batch and freeze them to pull out for a quick morning meal. They also make a great on-the-go dinner, Ready in under 20 minutes.

ingredients: instructions:• 1 cup cottage cheese• 1 cup old fashioned oats (gluten-free)• 5 large eggs• 1-2 tsp cinnamon• 1 Tbsp maple syrup (optional)

1. Place all ingredients in a blender and puree until smooth.

2. In a large frying pan over low-medium heat, add a small amount of butter and pour about ¼ cup of batter, repeating until the pan is filled.

3. Cook until you start to see bubbles form, flip and cook for another minute or until golden brown on both sides.

4. Repeat until all batter has been used.5. Top with your favorite toppings

Simple Roots Wellness www.simplerootswellness.com

We all crave that sweet treat to sit down with on the weekends. This family friendly “healthified” caramel corn has a fraction of the traditional amount of sugar.

ingredients: instructions:

SERVES 4-6guilt-free caramel corn

• 1 cup Un-popped popcorn (cooked in two batches)

• ½ cup Butter• ½ cup Sorghum• ½ tsp Salt• splash of Vanilla• 1 tsp Baking soda

1. Preheat oven to 250 degrees.2. Cook popcorn and place in a very large bowl

(preferably oven proof).3. Melt butter, sorghum and salt together in a small

saucepan over low-medium heat.4. Add a splash of vanilla and mix well.5. Add soda stir until it will foams up.6. Stir foamed caramel over popcorn and mix well.7. Place bowl in oven (or spread on cookie sheets)

and bake for 1 hour, stirring every 15 minutes.8. Remove let cool and stir.

Simple Roots Wellness www.simplerootswellness.com

the bio

ALEXA SCHIRMSimple Roots Wellness

Alexa Schirm | Founderalexa@simplerootswellness.com

w w w . s i m p l e r o o t s w e l l n e s s . c o m

I’m the health expert you’ve been looking for. The one who gives you the unedited, unforgiving truth about real lasting health. As a nutritionist, I have an unending passion for helping you use real foods along with a realistic lifestyle to create lasting health that is easy. D o n ’ t w o r r y i t ’ s n o t a s c o m p l e x a n d overwhelming as it seems. In fact, it really is quite simple. Real food and real food strategies win every time. All you need is a little knowledge about how your body functions, what it needs to functions and of course those practical and realistic steps to get the job done. Life is meant to be enjoyed (and this includes food) so darn it, enjoy it and stay tuned. Your health strategy is about to get written.

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