Stop Riding the Nutrition Struggle Bus

What do you struggle with more? 

FITNESS or NUTRITION?

I recently did this pole on my IG stories (if you aren't following me, you can find me @KristieSeredaWellness) and NO ONE said fitness. Everyone said Nutrition. To be honest, that is what I usually struggle with most as well, BUT not so much anymore and I'll share with you why.

Our society revolves around fad diets and "quick fix" pills, shakes, liquids etc. Most people will jump on board because they want to lose weight fast without all the work... hands up if you have EVER done this? I sure as heck have and I know the outcome because I have experienced it FAR too many times. 

Do not eat right although feel like I am starving myself, lose all the weight, feel awesome and immediately go back to my "norm" and gain the weight back. What the fork man?

The most common reason people fail, is because they try to change ALL their unhealthy habits at once, get overwhelmed and feel like there is just no hope. Take a min to think about that. Would that plan of attack work for you? or has it worked for you in the past? Probably not or you wouldn't get reading this! 

Here is the deal folks. We have an AMAZING opportunity here. Why?! Because don't we all eat every. single. day already?!?! So there really is no conversation about MAKING the time to eat right but rather it’s really about slowly integrating healthier choices into our day to day that will make all the difference!

Changing habits takes a long time. Diets or pills that claim you will drop so much weight in a short period of time without incorporating HEALTHY BALANCED meals and some sort of physical activity is not going to be sustainable, don't get me wrong they will for sure work but are they the healthiest option for you? Will they help you understand how to feed your body the nutrients it needs to ward off or slow down diseases and help your body perform the way it is meant to as it ages? 

Small habits that compound over time, turning into a new lifestyle is what will get you there friends. 

It’s why I am inviting you to join one of my November Bootcamps. We are going to put most of our focus on nutrition for this round. Why?!? Because it’s what you need support on (I HEAR YOU), the holidays are just around the corner and there is no reason why you can't start learning and understanding that you can still enjoy the goodies, the parties and the festivities even when you are trying to live healthier lives. Oh YA... ANNNND because I have a secret weapon for curbing your sweet tooth.

So let me help support you. Let me show you how I have slowly integrated healthier options into my family meal planning without rocking the boat. No mom wants to force their kids to eat food they don’t want to eat, so we have to be creative and we have to do it slowly. And honestly, same goes for us! It’s terrible to force food down just because it’s ‘healthy’. Not everyone loves all the kale and spinach, am I right?! 

Let’s make nutrition and food more fun and enjoyable shall we!?

Nothing worthwhile happens overnight anyways, so stop looking at your weight, your body, and your nutrition any differently.

Are you ready to create sustainable, lifelong habits by learning how to slowly integrate new things into your life?!? We can make some major progress through these holiday months!

If the answer is YES, go here to fill out your application/goal form>>> http://bit.ly/KSWellnessAssessment

I’ll review it and be in touch within 24 hours!

This journey will have its ups and downs. There will be many factors that affect your wellness. Season of life you are walking in, stress, change, health issues, sickness, pregnancy, menopause, activity, and what you need to learn is how to stick with your new found habits when those things hit. All good things take time my friends and I am so excited to walk along side you on this journey. 

Below is just a few of my transformations during my journey and how my body has changed.

Left 2nd: Postpartum 8 months

Right: 1 year difference

July 29th-August 12

Do you want to keep looking at OTHERS transformations and journey's and just wish it was you in the picture or are you ready to MAKE IT HAPPEN, friend?

Only YOU have the power to change your life and I KNOW you can do it. 

Sign up to get sent a sample meal plan guide to see what it is all about. ALL clients get sent WEEKLY meal guides that help them on their journey's <3 

---->> http://bit.ly/FreeMealPlanKS

Cinnamon Buns

DAIRY FREE CINNAMON BUNS

I was in this weird funk lately craving all the food and knowing that I shouldn't indulge lots in dairy, I was anyways. The way my sensitivity works is I look 6 months pregnant from bloat, I break out, I experience killer headaches and stomach pain, and I am super cranky. Sensitivities look different on everyone and can be different with different types of sensitivities.

I became lactose intolerant in grade 7 along with a gluten intolerance but that is a story for another time as it was one of the worst few months of my entire life. It wasn't until I started breastfeeding my 2nd son that he became super sensitive to milk protein through breastmilk, so I quit all dairy for nearly a year. 

After he had been weaned I was pumped for all the cheese and immediately my body rejected it which really sucked! I have been trying so hard to stay away from dairy but I will NEVER find a dairy free cheese that I will enjoy BUT I am starting to realize I can create delicious dairy free desserts and recipes.. You know so I can enjoy cheese here and there :p. 

Here is my recipe for the cinnamon buns I made and EVERYONE (hubs included) enjoyed them.

Tip-If you are trying to change your diet to "Clean'ish' " Clean meaning non processed, whole foods, it is a good idea to slowly make the change to get your family used to it. In these buns I use half white flour and half whole wheat. It is better than nothing right! 

Ingredients:
1C Unsweetened Almond Milk
2 Eggs
1/3C Earth Balance Vegan Spread
2 1/4C White Flour
2 1/4C Whole Wheat Flour
1t sea salt
1/4C Sugar or Honey
2 1/2t dry Active Yeast

Filling:
1C Brown Sugar
3T Cinnamon
1/3C Earth Balance Vegan Spread (or vegan butter of choice)

Caramel Sauce:
2/3C Brown Sugar
1/3C Earth Balance Vegan Spread (or vegan butter of choice)
1T Coconut Cream
1/2C crushed pecans (optional)

Directions:
-Grease 9x13 baking pan (I just use spray coconut or olive oil) and set aside
-In stand mixer combine your flour, yeast, salt and sugar (if using sugar) and mix together using dough hook.
-Next combine hot milk, melted butter,honey(if you didn't use white sugar) and eggs and add to the mixture. Mix until combine.
-If you are using the dough hook and stand mixer knead dough for 5 mins. If you are using a regular bowl, remove dough and knead of a floured surface for 5 mins.
-Place in a greased bowl and cover with tea towel and let rise about 30 mins or until it has doubled in size. If you have a bread proof button on your oven you can use that as well and place your bowl in the oven.
-While your dough is rising, you can make the caramel sauce. Add butter, cream and brown sugar into a sauce pan and bring to a boil. Once it is all boiled together, remove from heat and add to the bottom of the baking pan. If you are using nuts sprinkle them on top of the sauce.
-Once your dough has risen, turn out onto a floured surface and knead a couple times before splitting into two parts. 

-Roll into a rectangle and then using a pastry brush, brush half of the melted butter all over the dough followed by sprinkling half of the brown sugar and cinnamon on top as well. 
-Roll up the long side and then using a serrated knife, cut into sections and place into the baking dish on top of the sauce and repeat with the rest of the dough. 
-Cover and let rise until nearly doubled in size I place mine on the oven while I am preheating it and it helps for about 30 mins.
-Once ready place in your 400F preheated oven and bake for 14-18 mins until golden brown. Immediately turn pan upside down onto platter or parchment paper and enjoy! 

Remember, I love to hear when you make any of these recipes so be sure to tag me on social @KristieSeredaWellness IG or just Kristie Sereda on FB and use the tag #KSwellnessEats 

Don't forget to share this post to your social and pin it if you enjoy it!! #Sharingiscaring

XO Kristie