Sharing 10 gluten-free, dairy-free soup recipes: nourish your body with flavorful, allergen-friendly soup recipes made with wholesome ingredients.

Hi friends! How’s the day going? I hope you’re having a great one so far! It’s finally WINTER here in AZ. our warm weather has transformed into a wintery tundra, and all I’m craving is a hot, comfy bowl of soup.

For today’s post, I’m sharing a roundup of 10 delicious and healthy soups you can try this winter!

10 Gluten-Free & Dairy-Free Soup Recipes

1. Sausage Kale Soup via Fit Mitten Kitchen

This Sausage Kale Soup (also known as, “Zuppa Toscana”) is a comforting dairy-free soup classic. A healthier take on the Olive Garden recipe with a variety of ways to lighten things up. Make in the Instant Pot, slow cooker or on your stovetop! Dairy-free, Paleo, and Whole 30 friendly.

2. Instant Pot White Chicken Chili via The Almond Eater

Easy Instant Pot White Chicken Chili is a creamy and delicious soup recipe that’s both gluten free and dairy free. It’s made with beans, corn, chicken, and plenty of spices, and then topped with cilantro, avocado and tortilla strips, making it incredibly filling, too.

3. Roasted Butternut Squash Soup via Cookie & Kate

This homemade butternut squash soup is the best I’ve ever tasted! This recipe is super creamy (yet cream-less) and full of delicious butternut flavor. Leftover soup tastes even better the next day. 

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Sharing some of my favorite online workouts and how you can try them for free.

Hi friends! I hope that you’re having a lovely morning. The kids are back in school and I’m back to the routine over here. I have 1:1 coaching calls, a podcast interview, and am trying to put the house back together after our trip.

For today’s post, I wanted to share some of my favorite online workout options. I know that many of you are trying new things in 2024, and these might be fun options to add into the rotation.

These fitness apps provide unique workout experiences with a focus on accessibility and effectiveness. Choose the one that aligns with your fitness goals, preferences, and level of experience. As always, consult with a fitness professional or healthcare provider before starting a new workout program.

8 workouts I love that you can try for free

Sculpt Society

Sculpt Society, founded by Megan Roup, combines dance-inspired cardio with sculpting exercises to create a dynamic and effective workout for toning muscles and boosting cardiovascular fitness. I LOVE the instructors at Sculpt Society. They all have genuine (not fake) energy, and aren’t over the top. They have good form cues and I love all of the routines. It’s one of my favorite ways to shake my legs out in the middle of a work day and I always have a blast.

Who Might Benefit: Ideal for individuals who enjoy dance-inspired workouts and want to focus on toning and sculpting their body.

Pros:

Fun and energetic dance routines. Targeted sculpting exercises for muscle toning. Suitable for various fitness levels.

Cons:

May not be suitable for those looking for low-impact workouts. The dance workouts are higher impact (you can always modify) and the strength workouts are more barre/Pilates-esque and low impact.

Cost: Subscription starts at $19.99 per month.

Equipment Needed: Minimal equipment, often using resistance bands and light weights, with gliders and optional ankle weights

You can try one month free on the app using my referral link here. My full review of Sculpt Society is here. 

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Sharing this week’s faves from the week and around the web. 

Hi friends! How are you? I hope you’re having an amazing start to 2024. This was *supposed* to be Friday Faves, and I kept thinking I would finish the post, but we were at Disneyland. Zero work happened while we were there, and it was an absolute blast. Liv requested a Disney trip instead of a birthday party, and I was pumped to oblige. I love throwing parties for the kids, but Disney is a bit easier and more fun 😉

Some pics from the adventures:

Hi friends! I have a new podcast interview live today, and I’m so thrilled to welcome Dr. Bill Rawls to the show. I recently started reading his newest book, and I love his commitment to a balanced, healthy lifestyle, and how he shares natural healing methods with others.

Here’s a bit about what we talk about:

– His experience with Lyme and how he healed

– Berberine. Why is it so hyped up, and what are some of the benefits?

– Herbs for wellbeing

– Adaptogens and how they help with stress

and so.much.more.

148: Berberine and herbs for wellbeing with Dr. Bill Rawls

Here’s more about Dr. Rawls:

For over 30 years, Dr. Bill Rawls has dedicated his life to medicine. When a health crisis in his early forties abruptly changed his quality of life, he came face to face with the limitations of modern medicine and began to explore the vast possibilities of alternative treatments. Restoring his health through holistic and herbal therapies inspired him to share his revelations on the importance of cellular wellness.

Today, he works to bring life and vitality to others as he helps them establish their own paths to wellness through modern herbology. Dr. Rawls has two grown children and lives on the North Carolina coast with his wife and golden retriever. Dr. Rawls serves as Medical Director for Vital Plan, an herbal supplement and wellness company he co-founded with his daughter, Braden.

You can use the code HealthyLife20 to get 20% off at Vital Plan.

Connect with Dr. Rawls on his Instagram, on his website, and check out The Cellular Wellness Solution here.

More resources from this episode:

I love love love the meals from Sakara Life! Use this link and the code XOG

Sharing my tips on how to calculate and track macros to reach your goals. 

Hi friends! How are you? I hope you’re having a lovely morning! We’re at DISNEY 🙂 Liv requested a Disney trip in lieu of a large birthday party, so we happily obliged and are living it up at the happiest place on earth. I hope your new year is off to a great start.

Today, I wanted to talk about macros and macro tracking! This is a tool that I’ve used on an off for years, but haven’t done a full post about it. If you’ve ever wondered about the significance of tracking macros, this beginner’s guide is here to break down the concept and help you navigate the world of balanced nutrition.

(Amazon sweater and skirt)

How to calculate and track macros

What Are Macros?

Macronutrients are the essential nutrients our bodies require in relatively large amounts to function optimally. There are three primary macronutrients:

Proteins: Crucial for muscle repair and growth, proteins are composed of amino acids. Sources include meat, poultry, fish, eggs, dairy, legumes, and plant-based options like tofu and tempeh.

Carbohydrates: The body’s primary energy source, carbohydrates come in the form of sugars, starches, and fiber. Common sources include fruits, vegetables, grains, and legumes.

Fats: Essential for hormone production, brain function, and energy storage, healthy fats are found in avocados, nuts, seeds, olive oil, and fatty fish.

The Role of Macros in Your Diet

Balancing macros is about understanding the role each plays in your overall diet. Proteins support muscle health and aid in satiety. Carbohydrates provide quick energy, and fats offer sustained energy and support various bodily functions. We need all of these macros, and also by including a balance of macros in our nutrition, we can support blood sugar levels, preventing energy dips and crashes.

Why Track Macros?

Tracking macros involves monitoring the amounts of proteins, carbohydrates, and fats you consume daily.

While it may seem meticulous, it can offer several benefits:

Precision in Nutrition: Tracking macros allows you to fine-tune your diet, ensuring you meet your nutritional needs without excess or deficiency.

Customization: Every individual is different. Tracking macros enables you to tailor your nutrition to your specific goals, whether they involve weight loss, muscle gain, or maintenance.

Educational Tool: It provides an educational experience, helping you understand the nutritional composition of various foods and making informed choices. I find that sometimes macro tracking offers MORE flexibility for clients as they implement foods that they used to fear or avoid from years of dieting.

How to Get S