163: Autoimmune, Lyme, and gut health with Dr. Casey Kelley, MD

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Hi friends! I have a new podcast episode live and today, I’m chatting with Dr. Casey Kelley.

163: Autoimmune, Lyme, and gut health with Dr. Casey Kelley, MD

Here are some of the things we talk about:

How to prevent and treat tick-borne disease

The autoimmune diseases impacting more than 24 million Americans, and recommendations for stabilizing and potentially reversing the course of these diseases

Steps for detoxing in an inherently toxic world

Gut health

and so much more.



Here’s more about Dr. Casey and her background:

Since the beginning of her medical career, Dr. Casey Kelley, M.D. continually asked questions about health, longevity, and healing that conventional medicine didn’t answer. Seeking those answers, she began studying Functional Medicine to complement her traditional medical studies. Utilizing this multi-disciplinary approach, Dr. Kelley has been at the forefront of Integrative Medicine, devoting her career to treating patients in a highly personalized manner that focuses as much on overall health and wellness as it does on specific issues and diagnoses.

Board Certified in Family Medicine, Dr. Kelley was among the first physicians to add a board certification in Integrative Medicine as well. She has studied the causes, effects, and treatments of Lyme Disease extensively, and lectures nationally on this and other topics.

Dr. Kelley graduated from The Ohio State University College of Medicine and completed her residency in Family Medicine at St. Joseph Hospital in Chicago. She is a ten-year member of the Institute of Functional Medicine (IFM), a Treasurer of The International Lyme and Associated Disease Society (ILADS), and is a Founding Member of the Academy of Integrative Health and Medicine (AIHM). Dr. Kelley is on the faculty at the Feinberg School of Medicine at Northwestern University.

Prior to

Cheesy Meatballs and Zucchini Skillet

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Cheesy Meatballs and Zucchini Skillet

Cheesy Meatball Zucchini Skillet

Want a quick and easy healthy dinner recipe? This cheesy meatballs and zucchini skillet is a one pot wonder and the whole family, yes even your picky eaters will be happy.

We actually love sticking zucchini into savory dinner meals to get extra veggies into our meal. Have you tried our Mexican zucchini boats or our creamy zucchini sausage casserole? Zucchini is so versatile and can be paired with so many different flavor profiles. I just love it!

Anyway, THIS SKILLET. It’s so good you guys! Gather up all your zucchini cause you’re gonna put this one on repeat ’til there ain’t no zucchini left! I’m sure everyone’s made zoodles by now, but I’ve got a tip to making them turn out just right–not mushy, but not too crunchy either. Keep reading for all the tips for the best zoodles!

What are Zoodles?

Zoodles are “noodles” made out of zucchini. Using a spiralizer, you create thin, spaghetti-like strips of zucchini and then they are cooked like noodles in a dish. They are healthier and low carb than regular pasta.

Ingredients for Meatballs and Zucchini Skillet

You only need a few ingredients to get this tasty zucchini spaghetti on the table! Here is your grocery list:

  • Zucchinis: Fresh from the garden if you have them!
  • Meatballs: We love the pre-cooked frozen turkey meatballs from Trader Joe’s, but you can use any meatballs you love.
  • Marinara Sauce: The absolute best store-bought sauce is Rao’s! It’s so good!
  • Mozzarella + Mild Cheddar Cheese: shredded and mixed together
  • Garlic Salt: adds flavor
  • Salt and Pepper: adds flavor
  • Basil: Fresh is preferred!

The measurements for each ingredient can be found in the recipe card at the end of the post.

Tips for Making the Best Zoodles

Once you spiralize the zucchini you have to place them in a strainer or colander and sprinkle them with salt! This helps release the liquids. Let them sit for 10-15 minutes and then use a clean cloth to wrap the zoodles up and squeeze the water out. Squeeze, squeeze, squeeze until the water stops dripping.

How to Make This Skillet Recipe

You’ll love this dish because you cook everything in one skillet! It’s ridiculously easy. I even use pre-cooked frozen turkey meatballs from Trader Joe’s and use my favorite jar of marinara sauce (hello, Rao’s!). If you’ve got time to make the meatballs and Read more

Baked Oatmeal Cups

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Oatmeal is anything but boring when it’s made into Baked Oatmeal Cups – like warm, soft and chewy oatmeal cookies designed to be eaten for breakfast!

Chewy Raisin Baked Oatmeal Cups - get the recipe at barefeetinthekitchen.com

Baked Oatmeal Cups

A few years ago, while staying in New Mexico, my kids were spending the night with their grandma, so I found myself with a little more time than usual to get our breakfast together. I took advantage of the lazy morning to play with my baked oatmeal recipe.

I take baked oatmeal seriously. Around here, we enjoy it in just about all its forms from Pumpkin Spice Baked Oatmeal to Heart Shaped Craisin Baked Oatmeal.

For this version, I decided to focus on raisins as the primary mix-in. Sometimes the simplest flavors are the best ones.

I knew my husband and I already loved sweet bites of raisin baked into chewy oatmeal. We’re lifelong members of the meal RAISIN Cookie Club, not Oatmeal Chocolate Chip Cookie. Since I’m usually making baked oatmeal in large batches for the whole family, this weekend I decided to try something different.

Instead of baking the oatmeal in a 9 x 13 pan, I used individual ramekins this time. The oatmeal turned out even chewier this way with a delicious crisp crust.

We absolutely loved this version with the slightly toasted oats on top. They have all the comforting chewy hominess of a classic Oatmeal Raisin Cookie but you can eat them with a spoon.

The individual ramekins also transform a humble bowl of oatmeal into a breakfast that feels extra special. Everyone loves individual servings!

Raisin Baked Oatmeal Cups

Oatmeal with Raisins

Making baked oatmeal is so easy and comes out so tasty that I’m sure you’ll become as hooked on it as we have. All it takes is mixing oats, a bit of brown sugar, spices, and raisins together with milk and eggs, then letting it bake in the oven.

While baking the oatmeal in ramekins gives you so many more delicious crunchy crust bites, a tripled recipe will also bake nicely in a 9×13 pan to feed a crowd.

Rai

Gadgets I tried at the Biohacking Conference (and things you can do at home)

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Sharing some of the best gadgets I tried at the Biohacking Conference, plus some things you can do at home. 

Hi friends! I hope that you’re having a wonderful week! Liv and I are getting our nails done (P is at camp) and we’ll all be swimming and hanging out today.

For today’s post, I wanted to share some of my favorite new products I tried at the Biohacking conference, plus some things you can do at home.

Gadgets I tried at the Biohacking Conference

The Tech Wonderland at the Biohacking Conference was literally a WONDERLAND. It was packed with so many amazing things, like saunas, red light, PEMF, IV infusions, coffee, food, supplements, cold plunges – basically anything you could ever want for your at-home health routine.

I was there with my friend Giselle, and we had a blast trying and doing all the things.

Here are some of my favorite things we tried:

BallancerPRO

The BallancerPRO is a state-of-the-art lymphatic drainage massage system designed to improve circulation, reduce swelling, and enhance overall body contouring. Utilizing advanced compression technology, it works by gently applying pressure to different parts of the body, promoting lymphatic flow and the removal of toxins. Regular use of BallancerPRO can lead to improved skin tone, reduced cellulite, and a boost in overall energy levels.

Cera

Cera is a high-tech wellness device focused on enhancing brain function and mental clarity. CERA is the first FDA-listed device to support the Gut-Brain Axis with photobiomodulation. It can stimulate brain activity, improve focus, and can support cognitive health. Users often experience benefits such as reduced stress, better sleep quality, and enhanced mental performance after consistent use of the Cera devices, which you can use for gut and brain wellness.

Pure Wave

Pure Wave is a VEMI (Vibroaccoustic eletromagnetic infrared) biosynchronizer bed designed to promote relaxation, reduce stress, and enhance overall well-being. By emitting electromagnetic waves that interact with the body’s cells, the Pure Wave bed helps to improve cellular health, boost mood, and support recovery. Regular sessions on the Pure Wave bed can lead to deeper meditation, better sleep, and a heightened sense of calm and balance.

Read more

The Secrets to the BEST Quesadilla

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The Secrets to the BEST Quesadilla

a photo of a golden cooked quarter of a cheese quesadilla with cheese oozing out the sides

The secrets to the best quesadilla recipe are quite simple and possibly crazy to post about but totally necessary as they are so good!

How silly is this post? The secrets to the BEST quesadilla? Does anyone really have to make a post on a food blog about a tortilla and cheese? Why yes, this girl does and I’ll tell you why — because you’ve been doing it ALL wrong.

Making restaurant-style quesadillas is a fine art, and although this is a super easy quesadilla recipe there are a few things you must always do when making homemade cheese quesadillas. Follow the recipe below exactly as written, and you’ll be making the world’s best cheese quesadillas in no time! 

I’m going to also include a couple of our favorite variations on the classic cheese quesadilla that are to die for! Keep scrolling for how to make an Oteo’s copycat quesadilla (uses a corn tortilla!) and a fabulous ground beef quesadilla.

Cheese Quesadillas Ingredients

First up, to make the best homemade cheese quesadillas EVER, you’ll need three simple ingredients:

  • fresh homemade tortillas or Vista brand flour tortillas (they are BEST!!)
  • shredded cheese: must be chihuahua cheese or quesadilla cheese
  • butter (if you’re dairy free, use olive oil!)

No really, that’s all you need! 

What makes this quesadilla recipe so good are the tortillas. I highly recommend homemade flour tortillas (link above) or Vista flour tortillas. If you don’t have time to make homemade tortillas or can’t find Vista brand, you need to look for fresh, uncooked quesadillas at your grocery store. Tortilla Land makes fantastic uncooked tortillas as well! 

What’s the Best Cheese for Quesadillas? 

When making homemade cheese quesadillas, you need to buy flavorful cheeses that melt well. You may want to consider blending different cheeses to amp up the flavor. Chihuahua cheese or quesadilla cheese is our go-to! A Mexican cheese blend (a combination of monterey jack cheese, cheddar, queso quesadilla cheese and asadero cheese) would also work great in these quesadillas, as would a sharp cheddar, or oaxaca cheese. Avoid using mozzarella cheese, as it’s too mild in flavor to be the star of your quesadilla. 

How to Make Quesadillas 

Homemade quesadillas couldn’t be any easier to make! The basic steps for making this cheese quesadilla recipe are as follows: 

  1. Heat a nonstick skillet over medium heat and cook the fresh to
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