Vitamins…

Most vitamins you’ll encounter in the store won’t actually be absorbed by your body which is why you may see a neon color when you use the potty!
I really do encourage anyone to try to get all vitamins and minerals through food, but its not always feasible. This is where doing some research on brands and deciding what might be best for YOUR body. As with all nutrition one size DOES NOT fit all. There will be some very expensive brands out there and may even be the purest best digestible form, but if it doesn’t fit your budget, does that actually help you? Eating conventional broccoli over organic broccoli is better than no broccoli at all, and getting SOME form of vitamins & minerals is better than none or living with deficiencies.
I encourage you to do your own research if your curious about vitamins and supplements and choose what’s best for you and your budget! I like to focus on simplified processes and ingredients when it comes to food, and naturally I’m the same when it comes to my vitamins & supplements.
Pictured is my current daily Vitamins minus a probiotic I take daily that I’m out of currently.
🍎Multi Vitamin- A great multi vitamin will give you a little bit of everything and if you have a diverse diet of meats, vegetables, fruits, and grains the likely good of needing much more is unlikely.

***Obviously yearly physicals & blood work will be MOST reliable for diagnosing deficiencies***


🍎Collagen Peptides- Collagen is known to support bone health, skin cell health aka reduction of cellulite, hair & nail health (hello better than biotin!), joint mobility, essential amino acid source, and aids in a healthy gut!! ZHOU brand is certified gluten free, dairy free, grass fed, pasture raised, hormone free, zero sugar, preservative free, etc.
🍎Fish Oil- Fish oil is known to support our cardiovascular system, balance omega fatty acids, and joint health. I personally feel I don’t need Fish Oil because of my diet and use of collagen, but I do support the use if your supplementing with it! Make sure to research where it’s sourced from!
🍎Magnesium- Magnesium is essential for sleep and recovery. It’s also known for supporting bone density, muscle healing, heart health, and supports synthesis of fats and carbohydrates. For women Magnesium is also known to support menstrual cycles and side effect that come along with it!
🍎Probiotic- Do your research here. Probiotics are great for keeping the gut in check but can also be a big waste of money if not taking a quality one! I personally use Primal Kitchen it Garden of Earth brands.

🍎 CBD Oil- CBD is known for its calming effects and aid in sleep & recovery. There is a lot of studies supporting it’s benefits, but only you can decide if this is a good option for you. Do your research and if your an athlete make sure you know the rules of your sport.

Have questions? Ask!

xoxo

CK

Banana Protein Squares…

Fresh out of the oven with some honey drizzled on top!

Bananas are THE BEST when pretty ripe, but much like an avocado they can go from being perfect to mush in a day…am I right? I had four dang bananas turning to mush and was about to throw them in the freezer for smoothies when I had an idea for baking! I don’t bake TOO often because there is little room for error. Baking is an exact science and I love to just throw shit together like I can with cooking. When cooking if I need to change something I can WHILE it’s cooking, but with baking if that shit sucks I don’t know it until it’s all done and my kitchen is a damn mess. So I play it safe mostly BUT in the spirit of trying to better myself and GROW… I’m trying to learn more. I’m especially proud of this one because I built this recipe from scratch on m y very own!!! I didn’t look for any inspo whatsoever and just went with my gut!! So pumped! They were a pretty big hit with my friends who tried them out for me and I hope ya’ll enjoy them too! Tag me to let me know if you make and/or enjoy them!

Banana Protein Squares

4 Ripe Bananas

½ TSP Baking Soda

2 TSP Vanilla Extract

3 TBSP Egg Whites

2 Scoops EFM Vanilla Protein Powder

½ Cup Almond Flour

½ Cup Coconut Flour

Dash of Almond Milk

Cinnamon to taste

Preheat oven to 350 degrees. Line a 9×9 pan with parchment paper, pour batter in, and smooth out with spatula. Then bake for 15-20 mins check with toothpick and center should sponge back when lightly pressed.  Makes 12 Squares

Macro Break down per square-

Protein: 5g

Carbs: 10g

Fats: 3g

**I stored these in Fridge to keep fresh longer and then popped in microwave for 10-15 seconds, topped with some PB mmmmmm so damn good!

Xoxo

CK

How do I do it all?…

Sink was empty 10 mins prior to this picture, did I leave these here til the next morning?? Sure did!!

I’ve been asked “how I do it all” more times than I can count. The funny thing is that I don’t actually “do it all” at all…I make time for the things I value and consider a priority in my life and don’t make time for those that I don’t enjoy as much. I of course, like everyone else, have chores I need to get done around the house, but my timing of when those chores have to be done are worked in and around my higher priority items. Everyone’s priorities will look different, like maybe Susan prioritizes watching TV because she really enjoys that time. Maybe Amy prioritizes play dates with other moms and their children because she values time outside of the home. 

I’m no different my priorities may simply look different than yours. I used to have this need for an empty sink at the end of each day, or everything “had a place” and needed to be put back immediately. At one point I also had this overwhelming need for my home to be presentable at ALL TIMES. Sounds familiar? I’m sure some of you can relate to that. To be entirely honest, that was freaking exhausting. The anxiety I gave myself over my impossible high standards I set for myself because I thought “that’s what I’m supposed to do”. During one point in my journey break free of those chains of supposed tos and living up to impossible standards, I tried the extreme opposite. I literally removed my kitchen table, because it was a “supposed to” in my mind. I trashed a lazy susan because I couldn’t stop the compulsive behavior to have it face a specific way, and I let dishes pile up.

Eventually I found that with some structure I really do thrive, but I found balance within it. If a plan doesn’t go exactly how I planned it, I can adapt now and go with the flow more easily. I’m much more open to living in the moment, rather than living only by a schedule. So how do I do it all??? I don’t, I do plan my week but am flexible with it. I plan my week on Sundays while also allowing for freedom to change it. I prioritize my health and fitness because it’s important to me and it brings me joy. I also prioritize cooking and grocery shopping because I enjoy it and for me its therapeutic. I prioritize walking Jax because I love him and want him to live his best life.  I prioritize the things that I love and bring me joy, and then I fit in those things like laundry, dishes, and house projects in around my prioritized items. I know those items that are more like a chore for me are still important, so I will start my day earlier that day to get it all or mostly done. 

Here’s another inside tip I have a cleaning company come twice a month….gasp… omg she doesn’t clean her own home? Calm down Susan I tidy up and clean up after myself same goes for my husband, but we choose to spend our time on our prioritized items. I used to feel like I need to justify my choices in how we choose to live our lives, and I could give a thousand reasons on why I believe I deserve a cleaning lady but I won’t. If you think for one second that everyone else has it all together without help, your dead wrong sister. Everyone has help in some way. I have one chance to live the best possible life I can, and I choose to live it doing the things I love and that bring me joy. 

Priorities are unique to you. Prioritize what you love and bring joy into your life. Don’t allow society to shape what you view as a priority to you. 

Xoxo

CK

Best Damn Green Beans EVER…

Best Green Beans

Not even kidding, this was the BEST green beans I’ve EVER had!! Borrowed recipe, thanks to a friend of mine ,of course I changed it slightly to make it my own recipe below! 👇🏻👇🏻👇🏻 Green beans seriously don’t get enough credit! I recently talked about incorporating a new or bring an oldie veggie back into rotation, so that we keep a variety of different nutrients from all foods! Trying a new veggie could be as simple as picking whatever is on sale that week at your local store, or searching Pintrest for interesting recipes that incorporate a vegetable you haven’t eaten!!! You never know what you may like or not like until you try it! Green Beans are filled with vitamin A,C, & K, folic acid and fiber aka their good for your body k?

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🍎2 10oz Fresh Bags of Organic Green Beans

🍎2TBSP Dijon Mustard

🍎1/4 cup water

🍎5 Drops Lemon Essential Oil

🍎1/2 cup Olive Oil

🍎Fresh Thyme

🍎Salt & Pepper

🍎Goat Cheese

🍎Pistachios

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Boil Green Beans for 5 mins then “blanch” aka dunk in ice water bath for 5mins. While green beans are cooking shell pistachios and put into a ziploc bag, crush them up and set aside. Mix all “wet” ingredients including some salt & pepper and Thyme (not goat cheese yet!) in a Pyrex measuring cup, whisk well. Once green beans are done, dry off/pat dry and place in serving dish. ***I heated mine back up in microwave for a min but original recipe doesn’t call for that. Sprinkle salt and pepper over them, drizzle dressing, sprinkle pistachios, and then top with goat cheese! So damn good!

Tag me if you try these bad boys out!!!

xoxo

CK

Turkey Pumpkin Chili…

Pumpkin Turkey Chili while also making Egg Roll in a Bowl!!

Once Upon a Pumpkin is a RD and food blogger I follow on IG and she has AMAZING recipes in general but when it comes to PUMPKIN she is your girl! This is her recipe I tweaked, but if you want the original recipe check her blog out!! She has some amazing concoctions on it!!! Also if your not a pumpkin fan the pumpkin can easily be subbed for apple sauce or sweet potato puree, and still giving those fall flavors we all love!! This recipe makes ALOT and you’ll have plenty for all week, but eating it the same way all week can make for boring meals. Mix it up by incorporating it in dishes like salads, “bowls”, chili tacos, etc.

If you try this out tag us both!! @christina_curt.killeen and @onceuponapumpkin

Pumpkin Turkey Chili

Ingredients:

2Tbsp Olive OIl

1 Lb of ground turkey

1 can pumpkin puree

½ sweet onion diced

1 yellow bell pepper diced

4 garlic cloves minced

1-28oz can fire roasted tomatoes

¼ c tomato paste no salt added

1 cup reduced sodium chicken bone broth

2 TBSP chili powder

1 TBSP cocoa

1 TBSP pumpkin pie spice

2 ½ TSP ground cumin

Directions:

Using a dutch oven or large pot coat bottom with olive oil and set for medium/high heat. Add onion and pepper and saute, stirring occasionally for about 5 mins. Add garlic and stir until you can smell it (you’ll know). Add ground turkey and break it up as it cooks approx 6-7 mins. Add pumpkin puree, diced tomatoes, tomato paste, broth, chili powder, cocoa, pumpkin pie spice, cumin and stir together. Reduce heat and simmer for 20-30 mins stirring occasionally. 

I used bell peppers as “bowls” and topped with shredded cheese and diced avocado! Could serve with tortilla chips, yogurt, baked sweet potato, etc. 

Below are two different ways I used the chili this week! I plan to also incorporate it in NACHOS!

Chili Salad Bowl

xoxo

CK

Chili Filled Bell Peppers

Pumpkin Protein Bites…

Pumpkin Protein Bites made with Witches Whey!!!

These bites are moist and if your someone who prefers them to dryer add more protein and/or almond flour to your mix!  I’m loving all things pumpkin right now so naturally I made these with that in mind BUT these bad boys could be changed up easily with pureed sweet potato, apple sauce, mashed banana etc, change out the flavor protein to Vanilla and this recipe becomes very versatile! 

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Tag me, share, comment to show your support!! 

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Ingredients:

1 C Oats

¼ C Almond Flour

¼ C Earth Fed Muscle Witches Whey aka Pumpkin Spice Protein

1 TSP Pumpkin Spice 

1 ½ TSP Cinnamon

Mix together

Then add….

½ C Almond Butter

¼ C Pumpkin Puree not pie filling

¼ C Honey

Mix together

Then add…

⅓ C Dark Choc Mini Chips

⅓ C Pumpkin Seeds

Put in fridge for approx 20-30 mins

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Then form into balls and store in airtight container in the fridge.

Xoxo

CK

Pumpkin Power Bars…

Pumpkin season is in full swing AND I’M HERE FOR IT!! I love this time of year, the leaves changing, nights are cooler, sweaters, booties, and all the seasonal foods!! I’ve shared on Instagram several times that one of my favorite protein brands is Earth Fed Muscle due to their simple ingredients and amazing flavor! I always recommend getting most if not all of your nutrition from whole food sources, however I know at times its tough! So when in a pinch I highly recommend Earth Fed Muscle and for this time of year, specifically, their “Witches Whey” which is the Pumpkin Spice flavored powder! Guys it has freeze dried REAL pumpkin in it WHOA! Anyway, knowing my love for pumpkin all things they asked me for a couple of recipes made with the revamped formula that now is Grass Fed. That’s how my power bars were born, I’ve done a couple of versions of this recipe without pumpkin before, but these bad boys were off the hook! My husband is at times a true critic of “protein baked goods” hes feels like they can be dry and bland, so to get his approval was EPIC!

Pumpkin Power Bars

Oven 350 & line pans with parchment paper.

Makes 13 bars – i know weird number but #bakersdozen 😆

Ingredients:

🎃2 1/2 cup Old Fashioned Rolled Oats

🎃3/4 cup Almond Flour

🎃1/4 cup Monk Fruit Sweetener

🎃2/3 cup Almond Milk (i used unsweetened vanilla)

🎃1/4 cup Maple Syrup

🎃3 TBSP Egg Whites

🎃1/2 cup @earthfedmuscle Witches Whey *New* and IMPROVED GrassFed Whey

🎃1/2 cup Pumpkin Purée (not pie filling)

🎃1 Tsp Baking Powder

🎃Dash of salt

🎃1 Tsp Pumpkin Pie Spice

🎃1/2 Tsp Cinnamon

🎃1 Tsp vanilla Extract

Mix all together and then spoon into 1/4 measuring cup, level off and then pour/scoop onto parchment paper lined pan. Put in oven for approx 17 mins, should be slightly browned or “toasted” looking. I added Enjoy Life Dark Chocolate Chips to half before cooking and after cooking the other half I drizzled some honey and then broiled for a hot second!

If you try these out to forget to tag me on IG- @christina_curt.killeen

It’s OK to want to change your body…

With all the buzz going around of self acceptance, self care, self love, intuitive eating, and putting an end to diet culture it can feel like your wrong for wanting to change your body. I too face these dilemmas at times. The trendy thing right now is to end diet culture and body shaming for both bigger or thinner bodies, while I agree with some concepts I don’t wholey agree with shaming others who do in fact want to change their bodies. That’s ok too. I think the “kill diet culture” vibe means well and originated from a good place, like putting a stop to making people feel like their body isn’t good enough or creating an image that health only looks one way, but I also feel like some messages are coming across in the form that if one does want to change their body through a diet then they are now put down or wrong for wanting to do so. 

There are people who have been chronic dieters who benefit from the “kill diet culture” vibe going around. It can help them heal mentally and physically but it can also harm their mental health while going through the rough transition. They can then shame themselves for having thoughts of dieting while trying to not diet. It’s a vicious cycle and one that takes time to fully heal.

Then there are those who simply want to live a healthier life and that may mean a type of diet or change in current lifestyle. Should those people be put down because they want to better themselves? And who says there is only one way to a healthier lifestyle? Sure intuitive eating would be ideal, but what if they don’t know how to do that? Or if they want to lose weight they have to be in a calorie deficit so that could mean ignoring hunger cues for a short period of time. It could also mean eating even when their not hungry because they tend to not eat enough and that’s actually damaging their health by under eating. 

I guess my point today is…. Sure intuitive eating and kill the diet culture vibe means well, but some people are pushing it too damn hard without thinking about the bigger picture. Intuitive eating isn’t as easy as “just listening to your body” and killing diet culture isn’t only about putting an end to all dieting. Having a coach, specifically a Certified Nutrition Specialist (CNS), or dietitian to help guide you through your goals is optimal and will help address many of these questions. A qualified coach will also keep your personal goals and health in mind while working with you and can help you navigate the buzz and trendy verbiage going around right now.

Have questions reach out!

xoxo

CK

Sticking to health goals during social events…

One holiday season I signed up for a local Olympic weightlifting meet, where I wanted to qualify for another event in a lower weight class. The holiday season is my favorite time of year, I love everything about it including the social events and lets be real here most of all…. FOOD! My husband and I even host a holiday party every year that I plan for weeks I’m so into it! So I had my goals which included cutting weight and in order to do that I had to track all my food and be pretty darn strict with my intake, while also trying not to lose strength….fun times. And then I also had the holiday season with all my favorite things that would potentially be off limits to me during my cut. Most people won’t have such an extreme case when it comes to keeping goals in mind during social events, but I want to share how I enjoy social events while committed to a goal. 

When committing to a health goal more often than not drinking will be less than what was previously consumed, especially performance based goals. Social events make that hard because there’s always that person who asks you why your not drinking, or assumes your not having fun since your not drinking. I used to get defensive at these questions because honestly why do I NEED to drink to have fun?? And although I believed (and still do) I don’t need to drink to have “fun” it never feels great to be the only one not or feel singled out, no matter what the topic is. I have found other ways that have helped me during the times that I choose my goal over a drink, often I respond with a simple “no thanks” or “not right now” and leave it at that instead of automatically feeling the need to explain why I’m not. I have found that I no longer get those awkward questions or I get them a lot less. Another way I avoid feeling let out is I pour a non alcoholic drink into a wine glass like Kombucha or Zevia! I love doing this because I FEEL like I’m participating in the socialness of “drinking” without sacrificing my goals, plus who doesn’t like to drink out of fancy glasses?!

The holidays are also a time of year that certain family staples or desserts are brought around once a year, and I have some that I simply don’t want to go without. When signing up for something to bring to the party I always sign up for a food that will support my goals, this way I know there is something I can definitely enjoy! When it comes to filling my plate I always fill it with veggies first whether that be a salad or raw veggies from the veggie tray. I have found that if my plate is full of ANYTHING, then no one questions me about why I’m not eating and I don’t feel like I need to explain myself OR get defensive. I then get whatever protein source available wings, grilled meat, meatballs, charcuterie board, etc. there is usually always something to pick from. I have a huge sweet tooth and live for the holiday treats, I mean yolo right?! But treats and health goals, depending on what they are, don’t always support each other. So if I’m not watching my weight closely due to a competition I’ll have those sweets after I’ve eaten my plate already and still want it. Sometimes I think I want ALL the treats when I’m hungry, but once I eat I realize- yea I want it but not all of them.

For social events focusing on what supports your goals first helps set you up for success and also allows food freedom too. I don’t feel as restricted because I focus on health first and still eat what I want. There should and can be a balance between attaining your health or performance goals and living life too. Life is way to short to over restrict and not have “fun” at a party! Have additional questions on social situations? Don’t hesitate to ask!! I’m on Instagram @christina_curt.killeen

Xoxo

CK

Try a New Vegetable Challenge…

Sometimes it’s super easy to eat the same thing everyday or even every week. It makes grocery shopping quicker and easier to grab the same things week to week and while I think it’s important to have “go to” meals, I also think adding some diversity with vegetables is important as well. Micronutrients are in all foods but not all will have the same micronutrient profile, which add to our overall health. Micronutrients are vitamins, minerals, or phyto-chemicals in our food.

 Vitamins and minerals can’t solely be made in our bodies and too often folks are deficient in vitamins such as Vitamin A or B12 which could be avoided if a variety of veggies were eaten. What most people don’t understand when it comes to vitamins & minerals, is that most functions in our bodies use a vitamin or mineral to then better absorb a different vitamin or mineral. For example- A major function of Vitamin C when it comes to hair, is to produce and maintain healthy collagen, the connective tissue type found within hair follicles. Vitamin C is also a strong antioxidant and protects both the cells found within follicles and cells in blood vessels. Without Vitamin C our bodies couldn’t synthesize collagen on its own. Vitamin E helps maintain the integrity of the hair follicle cell membranes, while also providing stability to those membranes and antioxidants to promote healthy skin and hair. These two vitamins work together, but if a person is deficient in one then the system doesn’t work correctly. This is one small example of how vitamins or minerals can work together but you get the picture. Having a variety of vegetables, fruit, meat, fish, grains, etc all help provide the micronutrients our bodies need to thrive.

I’ve started challenging my nutrition clients to add in a new vegetable each week, or reincorporate one that has been out of rotation for a while. This challenge can become fun by picking a random new vegetable and then finding a recipe on Pinterest or just on the fly in the kitchen. It’s a great way to get more variety in our everyday diet while also adding in some missing micronutrition along the way. This week I tried Radishes, I’m shocked I’ve never tried them before or if I have I don’t remember it! Radishes are part of the cruciferous family like brussels sprouts or cabbage, and they are a great source of Vitamin C, Vitamin B-6, Riboflavin, Iron, Magnesium, Copper, and Calcium. I already mentioned the role Vitamin C plays with collagen but it also aids the body to remove harmful free radicals, prevention of cancers, inflammation and help boost immunity too! 

By simply trying one new vegetable this week I gave my body some valuable micro nutrition, and learned more about radishes and how they can affect my health! I urge everyone to try this challenge and if you do please tag me on social media!! Together we can spread more knowledge and recipes of all the different vegetables (along with other fruits, meats, and fish, etc) while providing more micro-nutrient nutrition to our bodies. 

Xoxo

CK