Welcome to the weekend, my friends! It was a non-stop week of cooking and photographing new recipes over here and I’m ready for a weekend with my feet up on the couch. Rebecca and Lynne were here working with me and we ate some seriously delicious food all week long. I’m looking forward to sharing it all with you! 

ON THE BLOG this week: Tender chunks of chicken and vegetables are simmered together underneath a buttery, flaky biscuit topping to make this chicken pot pie casserole. I made it a few weeks ago and it was such a hit, it’s already been made three times since then.

When you pull this cheesy and delicious ham potato broccoli casserole hot and steaming from the oven everyone will be clamoring for a bite.

This Strawberry Blueberry Banana Smoothie brings summertime straight to your glass – even in the middle of winter. Sweet and creamy, this good-for-you smoothie is an easy way to start your day or refuel in the afternoon.

Pepperoni pizza dip is the perfect party appetizer. I mean, who doesn’t love a piping hot, melting cheese dip full of pepperoni?

Roasted vegetables dipped in Bang Bang Sauce, dare I say it, are better than vegetables with homemade ranch dip. I didn’t think that was possible but it IS! (And yes, this homemade ranch really is incredible.)

After eating parmesan-roasted carrots you will not want to make them any other way. Bite-sized and toasty perfect, you can’t eat just one!

Fluffy, buttery, sweet pancakes filled with bursting juicy berries are possible with minimal effort. Enough pancakes for the whole family can be cooked all at once on a single sheet pan!

Homemade salted caramel sauce is ridiculously decadent and delicious. This sweet sauce makes a terrific addition to countless desserts, like this amazing chocolate cake with salted caramel frosting.

What I’m CRAVING: Have you ever had a Profiterole?? They are Read more

Hellooooo! Happy Friday! How was the week? I hope you had a great one. It was a quick one over here and I’m looking forward to some fun time this weekend. With school and the kids’ activities I feel like the week is such a blur, so it feels nice to just slow down a bit and enjoy. We’re having family dinner on Saturday night, I’m teaching a barre class, and we’re hoping to hit up the Gem Show on Sunday.

A highlight from the week: my third round of the EquiLife detox! We’ve been doing this as a community, and I love that it resets my nutrition settings, ups my energy, and I feel great. This was the first time I’ve slept terribly during the detox, but during the day, I’ve felt productive and centered.

One of my lunches from this week:

I made this lentil coconut curry soup and it was SO delicious.

In the Instant Pot, I added:

– 1 sweet onion

– 4 cloves of garlic

– 2 chopped zucchini

– Most of a bag of chopped cauliflower

– 3 small chopped and peeled carrots

– 1 knob of ground ginger

and sauteed it for about 5 minutes.

Then I seasoned it up with about a tablespoon of curry powder, 1/2 teaspoon garam masala, 1 teaspoon turmeric and salt and pepper. I stirred in half a can of crushed tomatoes, a whole standard size box of chicken stock, and 6 oz sprouted lentils (from Thrive Market). After cooking on the soup setting for 20 minutes, I added two big handfuls of spinach, a can of coconut milk, and a squeeze of lemon juice.

It was SO GOOD and so easy! It’s been freezing around here (in the 20s in the morning. My Arizona soul is suffering), so this was very warming and deeeeelicious.

Check out this amazing check-in from our community FB page!

(You can order a detox here if you want to try it out and use the code FITNESSISTA20 for 20% off)

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I love hearing about your faves, too, so please shout out something you’re loving in the comments section below!

We took the fam to see Bluey’s Big Play the other night. While it was definitely geared towards younger kids, it was super cute.

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Find some light in the dark with these positive news stories

Social enterprise cooks up tasty support for kinship families

According to the charity Family Rights Group, more than 180,000 children across the UK are being cared for by their kin – a grandparent, other relative, or family friend – due to their parents being unable to care for them. And while it’s an instinctive choice to make, it is a life-altering role that can come with many unique challenges.

Social worker Anna-Lou Manca has witnessed many kinship carers face financial and emotional difficulties over the course of her career, and it was for this reason that she founded Kinship Carers Hub in 2020 – a social enterprise on a mission to help kinship carers get the support they need to fulfil such a rewarding role.

The hub runs many projects – from employment opportunities to webinar training – which are all designed to provide guidance and support to kinship families, but their main project, Kinship Carers Cooking Club, is one combating social isolation through the power of food.

Each week, kinship families come together to cook and eat a meal, provided by the hub. Aside from the practical support provided through receiving groceries on a weekly basis, and learning about healthy, budget-friendly recipes, it also offers the opportunity to bond and access peer-to-peer support. One carer says: “It has allowed the children to see there are other children in the same situation as themselves, to show them that they aren’t alone.”

If you would like support as a kinship carer, visit kinshipcarershub.org

Workplace bullying survivor launches campaign for new UK law

The effects of workplace bullying can last a lifetime, chipping away at our confidence and undermining our self-esteem. But Skevi Constantinou, one woman who has been there herself, has come out the other side, and is ready to call for major change to protect others.

The former executive assistant was targeted at work over her chronic autoimmune condition, to the point where she eventually felt afraid to go into the workplace. And, sadly, she’s not alone. But despite Trades Union Congress (TUC) figures that found nearly a third of people have been bullied at work, with more than one in three people going on to leave their job because of it, workplace bullying is not currently recognised as a crime by UK law, leaving the door open for the perpetrators to get away with this behaviour.

“This affects millions of people, not just in the UK but globally,” Skevi says. “It’s so important that these people are represented and not made to feel that this is normal – to go to work and be treated that way. Bullies need to be stopped in the workplace.”

She points to Sweden as an example of a country that already has laws that specifically prohibit bullying in the workplace.

“We all deserve to go to work and be respected in a safe environment,” she says. “Whilst my own experiences have shaped me in

The best ever gluten free chocolate cake is a rich chocolate cake that is fluffy and light with a perfect crumb; this cake almost melts in your mouth. You would NEVER guess that this is a gluten-free cake.

Almost as exciting as the delicious richness of the cake is the fact that this is a very simple, one-bowl cake that comes together in just a few minutes time.

Gluten Free Chocolate Cake

This gluten free chocolate cake recipe works beautifully as cupcakes as well for birthday parties and other get togethers. Paired with Salted Caramel Frosting, this cake was a massive hit at my son’s birthday party the first time I made it.

However, if you’d like to avoid chocolate crumbs tracked through the house, or if you’re looking for a white cake, (live and learn through my mistakes, mamas to young kids) I’m beyond thrilled to tell you that this recipe is truly The Best Gluten Free White Cake you’ll ever make. Truth told, it’s the best white cake I’ve ever tasted, gluten-free or not.

The sour cream and olive oil in this Gluten Free Chocolate Cake keeps it incredibly moist. I’ve successfully used light flavored olive oil in almost all of my baked goods for the past few years.

There isn’t a hint of olive oil flavor in the finished products. Be sure to use a light oil and NOT an extra virgin oil.

Picture me jumping up and down with glee over how perfectly this cake turned out. I tried a few different variations before this one turned out perfectly. I’ve made this cake over a dozen times now.

Best Chocolate Gluten Free Cake Recipe

Kitchen Tip: I use this sheet pan, this cake pan, or this cupcake pan to make this recipe.

• ⅓ cup potato starch
• ⅓ cup sorghum flour
• ⅓ cup brown rice flour
• 1¼ cup sugar
• ⅓ cup, plus 2 tablespoons cocoa powder, preferably dutch process
• 1 teaspoon baking soda
• ½ teaspoon kosher salt
• ½ cup sour cream
• ½ cup light flavored olive oil
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What if your appetite for sweet treats is actually a sign of something more? We share the signs and symptoms of sugar addiction, and how to break the cycle

When is being ‘too sweet’ a bad thing? Well, despite conjuring up imagery of kind and loving people, or a nostalgic treat for yourself to enjoy, the truth is, when it comes to nutrition, sugar can be a sly substance. It’s probably in more foods than you realise, from breakfast cereals and packaged fruits, to salad dressing and pasta sauce. And while a lot of us enjoy something sweet now and again, like many things in life, too much of a good thing is not always healthy. In fact, too much sugar can lead to high blood pressure, weight gain, tooth decay, and even certain types of cancer.

What is sugar addiction?

First things first, there is no shame in enjoying sweet flavours. And there is a big difference between liking a sugary snack now and then, and actually finding yourself with a sugar addiction. With the latter, sugar addiction can be behavioural (when you eat despite not being hungry, or snack compulsively) or chemical (when your body experiences negative effects or physical cravings if you try to cut down or stop eating sugar). Essentially, the stage where it becomes a problem is when the sugar reliance is affecting you mentally and/or physically, and you feel as though you can’t do without it. For many people, the main draw of eating sugary foods or drinks is that they can give you a short-term energy boost. When we feel stressed, tired, or anxious, we may turn to sugar-filled foods or snacks to try to experience this quick energy release we need – even though it is a short-term solution to what is often a long-term problem.

In turn, this can lead to associating certain foods that are high in sugar with feeling happier and filled with energy, thanks to the release of endorphins. When we do this too often, a one-off comfort can become an unhealthy way of trying to cope with other feelings we are trying to avoid.

How do I know if I’m addicted to sugar?

If you’re worried you might have an unhealthy relationship with sugar, there are many common signs you can keep an eye out for. Ask yourself:

• Do I feel guilty when eating?
• Do I hide what, when, or how much I am eating from family, friends or colleagues?
• Do I make excuses about what I’m eating? (I’ll eat healthier tomorrow; I had a hard day, I deserve a treat)
• Are my portions getting bigger?
• Am I hungry when I eat?
• Do I eat when I’m feeling emotional? (Sad, upset, stressed, to celebrate, for comfort)
• Is the food I eat really sugary
  or salty?
• Do I often feel sleepy, low energy, or lethargic after eating or s