Whether you’re a business executive, a busy parent or someone who doesn’t like to spend much time in the kitchen, these 3 quick and easy menus are sure to satisfy your senses while helping you reach your health goals. One of the easiest and most effective ways to benefit your body is to eat more balanced, nutrient-dense, whole food based meals, such as the suggestions below. These gluten, dairy and soy-free recipes are perfect for people on-the-go, paleo dieters, primal dieters, and inexperienced cooks.

Quick & Easy Meals

Day 01 – No Cooking Needed
Breakfast: Choco-Nana-Nut protein shake
Snack: Celery & almond butter
Lunch: Canned tuna stuffed tomatoes with capers & parsley
Snack: Carrots with hummus & olives
Dinner: Rotisserie chicken or cooked shrimp with spinach, avocado & orange

Day 02 – Minimal Cooking
Breakfast: Hard-cooked eggs with sliced peppers
Snack: Blueberry Muffin protein shake
Lunch: Leftover chicken carrots, cucumber & hummus
Snack: Banana & brazil nuts
Dinner: Slow cooker pulled pork tacos with guacamole & salsa

Day 03 – Minimal Cooking
Breakfast: Fried eggs with kale
Snack: Minty Melon protein shake
Lunch: Sliced deli turkey rolled with spinach, alfalfa sprouts & avocado
Snack: Green apple and walnuts
Dinner: Broiled salmon with asparagus, mushrooms & peppers

3 Kitchen Time-Savers:
Slow Cooker or Crock Pot
Juicing – Green Drinks & Protein Shakes
Zukay Probiotic Salad Dressings

3 Healthier Dairy Options:
Organic full-fat, plain Greek yogurt with frozen berries
Organic full-fat cottage cheese with peaches & slivered almonds
Organic raw milk cheese sliced with apples or pears

3 Healthier Grain Options:
Banana, Pecan & Berry Breakfast Quinoa
Mary’s Gone Crackers with avocado, hummus or almond butter
Sprouted cinnamon raisin toast with turkey, sprouts & avocado

View more meal ideas & recipes!

Juicing can be a very healthy and delicious way to get more nutrients, especially leafy greens, into your daily diet. These gluten, dairy and soy-free recipes are perfect for primal and paleo dieters and don’t require much experience at all in the kitchen. If done properly, juicing can be a nourishing source of enzymes, phytonutrients, antioxidants, vitamins, minerals and fiber that aid digestion, enhance detoxification, cleanse the liver, increase alkalinity, strengthen immunity, boost metabolism, assist weight loss, and support overall health.

INSTRUCTIONS
Add ingredients to a high speed blender (Vitamix). Blend until smooth & creamy.

1. Lean Greenie

1-2 Cup(s) Water or organic green tea
1/2 Avocado
2 Cups Kale (preferably steamed)
1 Celery stalk
1/2 Cucumber
1 Green apple, core removed
3 Sprigs Parsley
1 Lemon, juiced
1 Scoop Plain protein powder
Stevia (to taste)

2. Java Jumpstart

1-2 Cup(s) Organic coffee (room temperature or cold)
2 TB Shredded coconut
1-2 Cup(s) Fresh/frozen spinach
1 Frozen banana
*Peel a ripe banana, cut it into smaller pieces & freeze
1/2 TSP Cinnamon
1 TSP Vanilla extract
1 Scoop Plain/chocolate/vanilla protein powder
Stevia (to taste)

3. Choco-Nana-Nut

1-2 Cup(s) Water
2 TB Almond butter
1/2 Avocado
2 Cups Kale (preferably steamed)
1 Frozen banana
1 TB Cocoa powder or maca
1 TB Flax seeds
1 Scoop Plain/chocolate/vanilla protein powder
Stevia (to taste)

4. Blueberry Muffin

1-2 Cup(s) Water or almond milk
1-2 Cup(s) Fresh/frozen spinach
1/2 Cup Frozen blueberries
2 TB Almond butter
2 Cups Kale (preferably steamed)
1 Frozen banana
1 TB Chia seeds
1 Scoop Plain/vanilla protein powder
1/2 TSP Cinnamon

5. Sweet Potato Pie

1-2 Cup(s) Water or almond milk
1-2 Cup(s) Fresh/frozen spinach
1 Small Sweet potato
1 Small Orange, peeled or 1 frozen banana
1/4 Cup Pecans or 2 TB pecan butter
1 TSP Vanilla extract
1/2 TSP Cinnamon
1 Scoop Plain/vanilla protein powder
Stevia (to taste)

6. Skinny Red

1-2 Cup(s) Water
1-2 Cup(s) Red swiss chard (preferably steamed)
1 Small Beet, peeled
1 Medium carrot, peeled
1 1/2 Cups Frozen strawberries or 1/2 cup pomegranate seeds
1/2 TSP Ginger, dried
1/2 TSP Cinnamon
1 Scoop Plain protein powder
Stevia (to taste)

7. Minty Melon

1-2 Cup(s) Water or coconut milk
1-2 Cup(s) Fresh/frozen spinach
1 Cup Watermelon
1 Lime, juiced
3 Sprigs Mint
1 Scoop Plain protein powder
Stevia (to taste)

View more meal ideas & recipes!

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Make The Turn Nutrition is facilitated by CNK.

Eating more balanced meals and snacks that include a variety of healthy ingredients is a great way to lose weight, increase energy, support overall health and reduce your risk of illness. Start by covering 1/4 of your plate with a high quality source of muscle-building protein. Next, add nutrient-dense non-starchy veggies to cover at least 1/2 of your plate. Add starchy veggies, gluten-free grains and/or fruit to fill the rest of your plate. Include some natural fats to cook with or add as a topping. Try these simple meal ideas below for creating a more balanced plate that is sure to satisfy your senses!

Breakfast

1. Fried eggs + bacon + sweet potato + kale
2. Wild salmon + poached eggs + asparagus
3. Mini turkey burgers + brussels sprouts + sweet potato
4. Chocolate protein shake + greens + almond butter
5. Hard-cooked eggs + avocado + cherry tomatoes
6. Strawberry protein shake + greens + banana
7. Sweet potato crusted quiche + roasted cauliflower
8. Bison meatballs + red bell pepper + orange
9. Nitrate-free sausage + raw milk cheese + apple
10. Wild salmon + banana, blueberry & pecan quinoa

Snacks

1. Almond butter + celery/apple/banana
2. Raw veggies + hummus/guacamole or Zukay + olive oil
3. Roasted walnuts + coconut flakes + cinnamon
4. Sliced grapefruit + avocado
5. Blueberry kale coconut protein shake
6. Bison jerky + orange + cashews
7. Raw milk cheese + pear + pecans
8. Greek yogurt + mixed berries + cinnamon
9. Hard-cooked eggs + guacamole + tomato salsa
10. Mary’s Gone Crackers + avocado/hummus

Lunch

1. Cold shrimp + cucumber + cherry tomatoes
2. Chicken kabob + raw milk cheese + apple
3. Sliced steak + bacon + avocado + tomatoes
4. Tuna stuffed tomatoes + parsley + capers + parmesan
5. Pork meatballs + sweet potato + spinach + pecans
6. Wild salmon salad + strawberries + cucumber + walnuts
7. Greek chicken salad + olives + cucumber + tomatoes + hummus
8. Kale/lettuce tacos + pulled pork + salsa + guacamole
9. Cabbage/lettuce wrapped beef/bison burgers + mustard + tomatoes
10. “Sprouted” Cinnamon Raisin Bread + turkey + goat cheese

Dinner

1. Stir fried shrimp + zucchini fritters
2. Ground beef medley + brussels sprouts + peppers
3. Pork chops + bacon apple cabbage
4. Salmon fillets + asparagus + mushrooms
5. Chicken tenders + peppers + asparagus
6. Pork meatballs + spaghetti squash
7. Chicken + broccoli + peppers + hummus + olives
8. Pulled pork tacos + tomato salsa + guacamole
9. Beef stew + carrots + mushrooms + onions + kale
10. Goat shoulder roast + sweet potatoes + cauliflower

Sweets

Strawberry ice cream, chocolate-covered strawberries or blueberries, chocolate chip cookies, chocolate mousse, roasted peaches & date whipped cream

View more meal ideas & recipes!

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Make The Turn Nutrition is facilitated by CNK.

There’s an overabundance of health information presented to us on a daily basis. From TV shows to clever product advertising, consumers are directed to try, buy and sample ideas promising the “perfect” body. The problem is, many of these quick fixes leave people feeling even more confused and desperate than when they started. Unfortunately, many people fall victim to the 20 health traps below.

The good news is Cate’s Nutrition Kitchen is here to provide you with simple information for creating a solid nutrition foundation, making it effortless for you to achieve your health goals and sustain the optimal health you deserve. No more wasting time or getting discouraged by details. CNK helps you put in minimal effort to produce maximum results. Whether your objective is to lose weight, eat better, or reduce your risk of illness, you’ll find the information, advice and support you need to take your health to the next level.

Why People Don’t See The Results They Deserve

1. Focus on calories instead of nutrients
2. Go low calorie or “diet”
3. Mistake being thin for healthy
4. Focus on weight loss instead of overall health
5. Try quick-fixes instead of making lifestyle changes
6. Eat poor quality foods
7. Eat the same foods every day
8. Eat too many carbs or go too low carb
9. Eat low fat &/or eat/cook with unhealthy fats
10. Lack adequate high-quality protein
11. Lack the HCL & enzymes needed for digestion
12. Take poor-quality/wrong supplements
13. Fail to plan, prepare & cook foods properly
14. Dine out too much
15. Lack alkaline foods &/or Superfoods
16. Poor meal timing
17. Need to detoxify
18. Try too many different things at once
19. Make poor lifestyle choices with sleep, stress & exercise
20. Fail to identify the root cause of their symptoms

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Contact CNK to get started today!

Make The Turn Nutrition is facilitated by CNK.

Juicing is a convenient and easy way to get in a lot of nutrients in little time. To be clear, I’m talking about juice made fresh from home, not from the store or a vegan bar. Healthy juicing is nutritionally balanced, consumed with the pulp, somewhat thick and enjoyed fresh. Protein-rich juices are great post workout, for a grab-and-go breakfast or as a quick snack option. If done properly, juicing can be a nourishing source of enzymes, phytonutrients, antioxidants, vitamins, minerals and fiber that aid digestion, enhance detoxification, cleanse the liver, increase alkalinity, strengthen immunity, boost metabolism, assist weight loss, and support overall health.

Jumpstart Your Juicing

1. Balance Nutrients
Keep the sugar content low by using about 75% non-starchy veg and 25% starchy veg and fruit. Add natural fats and high quality protein to increase satiation, enhance nutrient absorption and improve digestion.

2. Eat The Pulp
Always eat the pulp of produce because that’s where the fiber is, which is going to prevent insulin spikes. If organic, the skin or peel can also be consumed to increase fiber and phytonutrients.

3. Make It Thick
The thicker, the better. Too much liquid can dilute stomach acid production, which is especially important for digestion and nutrient absorption.

4. Enjoy Fresh
Avoid pre-made juices with additives, preservatives, pesticides and excess sugar. Maximize nutrients and flavor, by making your own juice fresh daily.

Ingredients to Include

Reduce your toxic load, while increasing your nutrient intake by enjoying fresh, local, organic ingredients. To improve digestion, enhance flavor and support metabolism, consume cruciferous veg lightly steamed.

Non-starchy veg: spinach, kale, cucumber, greens, celery, watercress, etc.
Starchy veg: beets, carrots, sweet potato, butternut squash, etc.
Fruits: lemons, limes, grapefruit, pomegranate, berries, apple, kiwi, banana, etc.
Protein (powder): raw egg, egg white, grass-fed whey, rice, pea or cranberry
Fat: avocado, coconut products (oil, milk, flakes, kefir), nuts, nut butters/milk
Herbs & spices: ginger root, cinnamon, ginger, parsley, cilantro, etc.
Other: ice, filtered water, herbal tea, stevia, supplements, unsweetened cocoa

Bonus Benefits

Alkalizing powerhouses: beets, carrots, cucumbers, cabbage, spinach
Liver cleansers: dandelion, cabbage, brussels sprouts, cauliflower, milk thistle
Excess estrogen eliminators: watercress, flax seeds, green tea
Natural detoxifiers: kale, spinach, greens, cucumber, celery, parsley, cilantro

Make The Turn Nutrition is facilitated by CNK. 

The Environmental Working Group reported that the average newborn baby has 287 known toxins in his or her umbilical cord blood. If a newborn has that many toxins, imagine how many you’ve been exposed to in your lifetime.

Detoxification is an essential, often overlooked, aspect of good health, the prevention of disease and sustainable weight loss. Although the word “detox” might make you think of a juice cleanse or a break from booze, this type of detoxification is focused on improving your overall health for the long haul. ViewCNK’s 10 lifestyle changes to identity underlying causes of toxicity, reduce your daily toxic load and enhance your body’s ability to eliminate toxins.

When our detoxification system is overloaded, it affects every system in the body and contributes to many health problems. Signs of toxicity include:

Digestive problems (constipation, diarrhea, gas, heartburn, bloating), water retention, fatigue, foggy brain, headaches, muscle aches, skin problems (acne, rashes, rosacea, eczema), hormonal imbalances, congested liver, weight gain, inability to lose body fat, allergies, asthma, sinus congestion, postnasal drip, food cravings, poor concentration, sleep problems and more.

Everyone can benefit from a detox, but especially women preparing for childbirth, going through pregnancy or breastfeeding. Individuals who are overweight or obese also greatly benefit from a detox, as toxins are stored in your body fat. Thus, the more body fat you have, the more toxic you are. It’s crucial to reduce your toxic load in order to achieve sustainable fat loss.

How To Detox In 10 Simple Steps

1. Eliminate Toxic Sources
2. Heal Your Gut
3. Eat Clean Foods
4. Drink Filtered Water
5. Enjoy Frequent Meals
6. Nourish Your Liver
7. Defecate Every Day
8. Break a Sweat
9. Bounce & Brush
10. Relax & Breath

Make The Turn Nutrition Facilitate by CNK. 

Balanced meals that include a variety of healthy ingredients provide more energy, improve mental cognition, reduce illness, support weight loss and improve your overall health. Start by covering 1/4 of your plate with a high quality source of muscle-building protein. Next, add nutrient-dense non-starchy veggies to cover at least 1/2 of your plate. Add starchy veggies, gluten-free grains, legumes and/or fruit to fill the rest of your plate. Include some natural fats to cook with or add as a topping. A balanced plate provides an appealing array of nutrients, colors, textures, and flavors that is especially satisfying to the senses.

Protein

Protein serves as the body’s basic building blocks for growth and energy, and is essential for maintaining cells, tissues, and organs. Good sources include: eggs, meat, wild game, poultry, fish, seafood, protein powder, etc.

Carbohydrates

Healthy carbs are digested slowly, which helps you feel full longer and keeps blood sugar levels stable. Good sources include…
Non-starchy veg: kale, broccoli, spinach, cauliflower, cabbage, bok choy, etc.
Starchy veg: sweet potato, red potato, beets, winter squash, parsnips, etc.
Grains/legumes: (gluten-free & soaked) quinoa, wild rice, beans, etc.
Fruit: berries, grapefruit, orange, apple, banana, watermelon, etc.

Fats

Natural fats add lots of flavor, decrease sugar cravings, promote satiation and increase nutrient absorption. Good sources include: avocado, unrefined coconut oil, extra virgin olive oil, pastured butter, nuts, seeds, etc.

Sample Day

Breakfast: eggs with sweet potato and spinach, cooked in coconut oil
Snack(s): celery & almond butter or walnuts & berries
Lunch: turkey with carrots, tomatoes, cucumber, peppers, hummus & olives
Dinner: slow cooker beef stew with red potatoes, mushrooms, onions & kale

Check out meal ideas & recipes for breakfast, lunch, dinner, snacks & desserts!

Make The Turn Nutrition facilitated by CNK. 

Making healthy food choices at home starts with the choices you make at the supermarket. With over 7,000 food items to choose from, grocery shopping can be quite the challenge. Although it may seem more appealing to dine out, eating at home instead of dining out for 1 meal every week, saves up to $364 per person per year! In addition to the high price, most restaurant food doesn’t compare to the nutritional benefits of making fresh foods from home. By learning these 7 grocery shopping tips, you’ll find it much easier to eat healthy and save money.

Supermarket Success

Goal: choose natural, whole foods over man-made, processed products.

1. Make a List
Creating a grocery list makes it easier to eat well and keep you within budget.

2. Eat Before You Go
Hungry shoppers usually buy more food and make poorer choices.

3. Include Helpers
Being included can get your family more excited to eat healthier.

4. Read Labels
Focus on the ingredients listed. Less is best!

5. Shop The Perimeter
Shop the perimeter to fill your cart with more nutrient-packed whole foods.

6. Check For Freshness
Check the expiration date and reach for foods in the back of the pile/shelf.

7. Buy In Bulk
Stock up on healthy frozen fruits and veggies.

Navigating Sections

Produce: local, organic
Nuts & seeds: organic, unsalted
Meats: local, organic, hormone/antibiotic-free, pastured
Poultry & eggs: local, organic, hormone/antibiotic-free, free-range
Fish & seafood: wild, low in mercury
Dairy: organic, hormone/antibiotic-free, full-fat, plain, grass-fed
Grains: gluten-free, minimally processed
Grain products: “sprouted” or sourdough

Organic or Non-Organic

Dirty dozen: apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell pepper, potato, blueberries, lettuce, kale and collards.

Clean 15: onions, sweet corn, pineapple, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit and mushrooms.

One of the greatest things about being human is that we CREATE our moods. We have the ability to choose ANY state of mind in every given moment. What freedom! In every given moment of life, each of us has absolute access to every single possible human emotion or state. All of them. All the time. It’s only contingent upon how we are thinking in the moment, or how we are interpreting reality in that moment.

Here’s a link to a short video on the power of your interpretations: Interpretation vs. Observation 

Much like a light switch instantly turns on a light, we can instantly turn on any mood. In a moment. We have that ability. All we need to do is change our thoughts. Change the thought, change your mood. That simple. If you wake up “on the wrong side of the bed”, meaning if you awaken in some kind of funk or unpleasant mood, it can only be for one reason – you’re thinking poorly right off the bat. Maybe you’re remembering the unpleasant thoughts you went to sleep with. Maybe you had an unpleasant dream. It doesn’t matter. Change your thoughts and change your mood.  Good moods activate intelligence. Choose those.

Complaining, by definition, is a low grade interpretation of the moment. Practice eliminating complaints. One of the most intelligent disciplines to incorporate into your life is the practice of replacing complaints with expressions of gratitude. Gratitude is one of the highest emotional states and it leads to activation of all forms of intelligence. It has us be smart. It has us be tougher. It has us be more athletic. One of the greatest pieces I have ever seen on gratitude is this clip narrated by Brother David Steindl Rast: Gratitude

I want to get into the practice of catching myself complaining and then in the very next moment I want to upgrade my interpretation  massively. For example, and let’s take a simple situation to start with, let’s say you made yourself a morning cup of coffee and then proceeded to leave it on the kitchen counter and walk upstairs to go check your email. As soon as you get to the top of the stairs you realize you accidentally came upstairs without your coffee. Chances are exceptionally good that your instantaneous response would be disappointment or some form of self-deprecation, like, “Aw, man, what”s wrong with me?! I can’t believe I just forgot that.” And then you’d go down and retrieve it. Why is it that a negative response is automatic there? Why isn’t the auto-response an expression of joy or enthusiasm, like, “Oh, sweet! I totally just forgot I made myself a cup of coffee and it’s hot and ready for me down on the counter. Nice! Let’s go get it.” Why isn’t that, or some other celebratory reaction the automatic response? The answer is conditioning. We have been conditioned over time to shift our interpretations of reality from inspiring to uninspiring. The good news? We can recondition. Just like reconditioning muscles, we can recondition our minds. We can reprogram our thinking habit so that they SERVE us. We want to practice transforming our low grade interpretations into high grade thoughts so that we create the high grade states that will have us be excellent. One of my favorite mantras is “Create the state – don’t wait!” Here’s a link to a video on that: Create The State – Don’t Wait! 

I coach a lot of professional and amateur golfers on the mental game. I was coaching a golfer this afternoon on this exact practice of upgrading from complaints to gratitude and enthusiasm. I asked him for something that he habitually complains about in golf. He said, “Practicing hitting balls into a right to left wind.” Wind is something that golfers notoriously complain about, so it’s a great example. I asked him for an example of an absolute turn-around. A completely opposite interpretation of that exact situation that would not only not have him feel frustrated, but that would legitimately and sincerely have him feel psyched. He thought for a moment. Then he said, “If I owned my own indoor state-of-the-art practice facility equipped with wind simulators, I’d intentionally set them on occasion to a strong right to left wind setting so that I could train myself to play great shots in that exact condition. I’m going to hit thousands of shots in that situation throughout my pro career, so this is actually a perfect opportunity, since I DON’T have my own facility with simulators, to rehearse these shots!”

Buddha said it best, “Your life unfolds according to the way you think.” Want excellence in life? Be an excellent thinker. Raise your standards for your interpretations. Become the person who doesn’t interpret the world problematically, but rather opportunistically. And then there no longer is a “wrong side of the bed”.

Make The Turn Performance Partner, Chris Dorris, shares a critical mindset tip for living and playing your best! Click Here to listen to audio lesson.