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

20 Minute Tomato and Basil Angel Hair Pasta Recipe [+ Video]

This 20 minute cherry tomato and basil angel hair pasta recipe comes together in a jiffy, and will satisfy the whole family, even the kids!

Every time the holidays are over and new year rolls around, I’m immediately drawn to a simpler way of cooking – lighter, healthier meals, fresh ingredients, less ingredients, and just an all around relaxed attitude. I don’t like anything too fussy or involved, and this 20 Minute Cherry Tomato and Basil Angel Hair pasta is the perfect example of what you might find on our dinner table this month.

Cooking Class in Italy

I’ve made a variation of this sauce for years – ever since I studied abroad in Italy. On the back end of my trip, my family came over, and my Mom and I took a cooking class for four days on the Amalfi coast in a little town called Positano. We learned the basics of Italian cooking – how to make the best margarita pizza with only the freshest ingredients, how to make pasta dough with our bare hands, and how to make a killer tomato sauce using only cherry tomatoes, olive oil and garlic.

I can still remember closing my eyes while I ate, and wondering if I’d ever taste something as delicious as that sauce back at home – or if I’d even come close to being able replicate it myself.

Less Than 30 Minute Dinner Recipe

Since then, I’ve made a bazillion different variations, all equally as delicious as they were in Italy. I’ve used it as a topping on fish or grilled chicken, slathered it on garlic-rubbed crostinis and tossed it with scrambled eggs, but I think today’s version may be my favorite adaptation yet. Not only because it’s simple and delicious, but because the cooking time from start to finish is less than 30 minutes – pure gold in my book.

Ingredients for Tomato Basil Angel Hair Pasta

You will only need 8 simple ingredients to make this easy angel hair pasta recipe! A whole meal with just 8 ingredients in less than a half hour…you can’t get much better than that! Here is what you will need:

• Angel Hair Pasta: it cooks up quickly and soaks up the flavor of the tomatoes and garlic
• Olive Oil: used to sauté the tomatoes and garlic, extra virgin olive oil is preferred for best flavor
• Garlic: adds bold delicious flavor
• Cherry Tomatoes: or grape tomatoes
• Fresh Basil: adds bright fresh flavor, if you don’t have fresh basil, use 2 teaspoons of dried basil
• Salt: adds flavor
• Granulated Parmesan: adds depth of flavor
• Lemon: a pop of citrus rounds out the dish perfectly

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

How to Make Cherry Tomato and Basil Angel Hair Pasta

You will want to start by cooking the angel hair pasta. Get a large pot of salted water going on the stove top until the water is boiling. Add the p

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

Savory chunks of chicken mingle with sweet grapes, crunchy walnuts, and crisp apples in this easy Chicken Waldorf Salad. This is a lunch you will put on repeat!

Chicken Waldorf Salad

This chicken salad recipe is so ridiculously good. It balances so many different things all at once. It has savory and sweet flavors. It’s got crunchy, crisp, and tender ingredients. And, it’s so easy to make!

There is a reason that Waldorf salad has retained its popularity for over a hundred years. Adding chicken to the classic salad and turning it into a heartier meal, makes it a guaranteed win.

Give it a go and you’ll likely find yourself like me, making it on repeat for two weeks. It’s perfect for a quick lunch or picnic, or make a big bowl for your next potluck.

What is a Waldorf Salad?

The Waldorf salad originated in New York City, specifically at the Waldorf Hotel, which eventually became the Waldorf Astoria Hotel. It was created by the hotel’s maître d, Oscar Tschirky in the late 1800s, using just celery and apples.

Over time, the recipe evolved to include nuts, grapes, and various proteins. This chicken Waldorf salad recipe was inspired by my friend Gina’s Tuna Waldorf Salad. I used canned chicken, but you can use a rotisserie chicken, too.

For what it is worth, I have made this with both types of chicken and it turns out that I prefer it with canned chicken. (Making it about as easy as can be!)

Read more

Easy Cilantro Lime Cauliflower Rice

Cilantro lime cauliflower rice has been our favorite side dish lately. We are always looking for healthy sides that compliment our main dish and round out a meal. This dish is light and bright with a punch of lime and fresh cilantro.

We often like to double down on veggies for a meal rather than doing a carb, so this cauliflower rice, or cauli-rice, acts like rice but without all the carbs.

Serve this up with our steak fajitas, pork carnitas, or smothered honey lime chicken burritos! It is the perfect compliment to any Mexican meal. Here are all our favorite Mexican main dishes so you can find the one that speaks to you!

What is Cauliflower Rice?

Cauliflower rice is cauliflower that has been chopped up into tiny pieces that resemble grains of rice in size and texture. It can be made at home by putting cauliflower florets in a food processor or it can be purchased already chopped at the grocery store.

How to Make Cilantro Lime Cauliflower Rice

When it comes to easy side dishes, this one is right up there with the easiest. If you don’t buy cauliflower rice pre-chopped, take your head of cauliflower, remove the core and leaves, and break it into florets. Place the florets into your food processor or blender and pulse it until you have small pieces similar to the size of rice grains.

In a large skillet over medium-high heat, heat the olive oil, garlic and cumin and cook until it is fragrant (about a minute). Then add the cauliflower rice, lime juice, lime zest and cilantro and salt to taste and stir everything together. Cook it while stirring until it starts to turn brown slightly. It will take about 5-8 minutes. Serve it up with more fresh cilantro and enjoy!

How to Make Cauliflower Rice Not Soggy

I have found that the key to keeping cauliflower rice not soggy or mushy is to pan fry it or roast it in the oven. With just a little olive oil, the cauliflower will cook up just great on the stove top. Cauliflower stores a lot of moisture inside it, so it doesn’t need any extra moisture added to cook it. Once the cauliflower has been pulsed, you can squeeze it in a cheesecloth to omit some of the extra water.

How Many Carbs are in Cilantro Lime Cauliflower Rice?

Cauliflower is a popular low carb vegetable because it is so versatile. A cup of raw cauliflower contains just 5 grams of carbohydrates and 3 of those grams are fiber. That’s just 2 grams of digestible carbs!

For this recipe, 1 cup of cauli-rice is 71 calories and only 6 carbs.

Is Cauliflower Gluten Free?

Yes! Cauliflower is gluten free. This recipe is gluten free too and