Quinoa Vegetable Soup Recipe

This time of year I can not get enough soup. It is an easy way to eat a ton of vegetables without eating a salad and they tend to be really easy to prepare.

If I am being honest I can be lazy in the kitchen from time to time. Since soup is generally a one pot meal it means less clean up so I am generally on board with that.

So on board in fact that the other night my boyfriend specifically asked if we could eat something other than soup. Ugh.

Sorry buddy. Soup is whats for dinner.

Recently, I have been thinking a lot about what I am up to these days…, On this mission to serve others and trasform their relationship to health, food and their bodies.

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Why That Food Thing Matters

Hi sweet human friends!

This week I become a Certified Health Coach (does fist pumps) which is very exciting for me! Even though I have been working with clients for the last 6 months it feels really great to add this layer of credibility and tool to my tool belt.

The distinctions I learned and the nutritional knowledge I gained will only help me be more of service to YOU.

It’s a miracle that I am here, helping others discover how to have health in their bodies such that they can make the difference they want to make in the world. You all know my relationship with food used to be in shambles and my own experience creating vibrancy inside my body has been an uncomfortable ride. I didn’t always wake up feeling excited and go to bed feeling fulfilled.

But learning to feed myself has effected every other area of my life. Let me explain.

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Caras Kitchen Holiday Gift Guide 2017

The holidays can be a stressful time of year.

Seeing fmaily, traveling, disrupted routines, and gift giving. That can be really challeging, too. Coming up with ideas of what to give the people on your list that isn’t a box set of body wash or a gift card can be a struggle.

I know. I rack my brain every year too.

Which is why I thought I would compile a list of some of my favorite gifts. They range in price and category and surely there is something for the babes on your list.

Toast Gradient for your food loving friend $25 and up

Brittany Wright is a talented powerhouse. She shoots the most beautiful food art on the internet. Any of her prints would be a welcomed addition to a kitchen wall.

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Why Forming New Healthy Habits is So Damn Hard

Okkkkkk! I woke up this morning just feeling on fiyahhh. Don’t ask me why we started spelling fire that way…, that’s just the way it’s getting spelt in my DM’s these days.

And a couple weeks ago at a little singer songwriter event here in LA I kept hearing people say “your outfit is fire,” “that song is fire,” “this cocktail is fire.” sooo now you know. lit is know fire. or fiyahhh if we’re getting specific.

Clearly someone had too much coffee this morning.

Moving on.

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7 Tips To Get You Through Thanksgiving if You Are An Emotional Eater or Binger

 

I was always my worst self on Thanksgiving. Or any day dedicated to food really.

It used to be a free for all for me. I would binge and purge like 10 times that day. Maybe more. Not only was I stressed but I was wickedly insecure, caring about everyones opinions and over analyzing every. single. word. I. said. which led to the compulsive over eating… I just didnt know how to eat normally or be around food without it sending me off the deeeeeeep end.

So if you can relate then these tips are for you.

n u m b e r 1. 

Focus on the amazing people in your life that you get to spend time with. Talk with those humans, get out of your head, be present, get connected to them. Take the focus off of yourself and the food.

n u m b e r 2. 

Eat breakfast and lunch. Don’t skip meals knowing you’re having a big dinner… that does not set you up for success biologically, mentally or emotionally. In this post I talk about the biological side of it and how you can manage your appetite and blood sugar to decrease the chances of a binge. Emotionally and mentally, skipping meals is a way to actually anticipate and create space for the binging and over eating. Mitigate that by treating it like any other day.

n u m b e r 3.

Truly enjoy every bite of food… what does it smell like, taste like, look like. slow down if ya need too and check in. If you slow down enough to ejoy each bite, you will eat slower, enjoy it more, and sense your internal cues of satiety.

n u m b e r 4.

Dont beat yourself up for eating too much food or having dessert. Allow it to be a complete experience instead of it meaning you have to restrict or only eat salad, or workout extra hard for the next week. Have some pie and then be done with it. it means nothing except that you had some pie. no biggie. Often we eat unhealthy and then take that experience with us on to the next experience and make it mean more then it is. The extra shame and guilt has no value nor is it productive. Enjoy the meal and then put a period (.) at the end of it.

n u m b e r 5.

Move your body, go for a walk or a hike to help with digestion, stress and because it feels GOOD not because you “should.”

n u m b e r 6.

Practice gratitude and give thanks. It’s hard to be stressed and grateful at the same time.  

n u m b e r 7.

Trust your built in body wisdom and intuition about foods. If you know a certain food doesn’t agree with you, honor that. Don’t let the pressure of others or the holiday stop you from doing you. But if you want that food then eat it and enjoy it. DO YOU! I know that around the holidays our family and friends can push us to eat or make comments about our bodies or what’s on our plate. Remember that you have every right to stand in your power and do what you know is best for you.

lots of love, HAPPY THANKSGIVING. I am always here if you need support.

You got this, sista.

xo, C

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Easy Spiced Lentil Soup

Well if it isn’t just a big ol’ bowl of cozy right up in there.

I can basically see my boyfriends eyes roll and hear him tell me I am such a weirdo for writing that sentence above. But ya know what? I don’t care. This whole writing in the way that I talk thing has made writing so much more fun. And one of my closest girlfriends called me the other day and told me that she is loving my blog lately because she can “literally hear me” through my writing.

I think that’s pretty dope. Because it was realllllly intentional.

I was listening to a Skinny Confidential podcast and it was all about finding your voice and how important that is for building community in the online space. Lauryn said that all that really means is to write the way you talk.

Since then I have made a conscious effort to not sound so perfect and put together…. to just write the way I speak in person. That’s why there are so many curse words now. Sorry mom.

But what is easier for me then to sling the F word around is making soup. That is part of the appeal, atleast for me any way.

Generally, all that is required is some chopping and then tossing everything in a pot. Other meals have complex steps or cooking techniques but not soup. Soup is simple, straight to the point. Sometimes thats all we need from our food.

I served this along side some quinoa, kale and micro greens. It kept well in the fridge for a week and would freeze well if you wanted to bulk cook it and save some for later.

xo C

simple spiced lentil soup 

INGREDIENTS:

¼ cup avocado or coconut oil

1 medium onion, chopped

2 carrots, chopped

4-5 garlic cloves, minced

2 tsp ground cumin

1 1/2 tsp curry powder

½ tsp fresh thyme

1 28-ounces can tomatoes

1 cup brown lentils

6 cups vegetable broth

pink salt

Pinch red pepper flakes

black pepper

1 1/2 cup chopped kale

Juice of 1 lemon, to taste optional

3-5 drops stevia optional

DIRECTIONS:

Warm the coconut oil in a large pot over medium heat.

Once the oil is hot add the onion and carrot and cook until the onion has softened, about 5 mins.

Add the garlic, cumin, curry powder and thyme.

Stir for 30 secs. Pour in the tomatoes and cook for a few more minutes, stirring often.

Pour in the lentils and broth. Add salt and red pepper flakes and black pepper. bring to a boil, reduce heat to a simmer. Cook for 30 minutes.

Transfer 2 cups of the soup to a blender. Blend and then pour back in soup. Add kale. Add lemon juice and stevia if using. Taste and adjust seasonings. boom.

inspired and adapted by the lovely cookieandkate.com

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Creating Healthy Boundaries around Health and Food With Brandilyn Tebo


This post is for those that know their relationship with food and health could use some work.

I teamed up with Brandilyn Tebo, transformative af Life Coach to help you create healthy boundaries with food and health.

We want to describe what is “normal” and “not normal” in this area. And give you some tips to transform your relationship to food and health

Both of us are eating disorder survivors and have been on a swinging pendulum of obsessively healthy to no holds back, eating any and everything in sight. We want to help you find a healthy balance. SO without further ado lets dive in.

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Bio-hack your Appetite to Stop Overeating at Night and Lose Weight


Alright lady loves! and Fellas if you are reading 🙂

Today we are going to be talking about one of my favorite topics. Breaking the binge cycle with nutrition.

My girlfriend Tristan From Honest To Goodness Health helps me break it down in the video and throughout this post she will be quoted. In the video we dive into a Q&A with the audience since this is from a n Instagram and Facebook LIVE, but the bulk of the information is in the first 20 minutes.

As a health coach and holistic nutritionist I look at not only the nutritional element and what we are eating, but also the emotional connection to food and the beliefs and ways of being that get us stuck in food prison.

But today we are just going to be focusing on the nutritional side.

If you know that binging for you is not massively emotional, or rooted in an eating disorder then it is likely due to the way you are eating. What, when and how we eat effects our biology and trying to fight our biology is often a losing battle.

Our biology wants to keep us alive. Its our body’s job. And if you are not eating balanced meals your biology gets a little twisted.

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Constantly Wishing I looked Like Someone Else (Reader Letter)

Hi babes,

I am coming at you today from my bed, boom. Do any of you remember Dear Sugar, that relationship coloumn by Cheryl Strayed?

God, I LOVED that. I still go back and read them from time to time if I am having a relationship lull or feeling sad  or need some inspiration or whatever.

I want to share with you letters or DM’s that I get from you guys and respond to them, much like Dear Sugar. I will share these letters with permission of the writer and of course it wil be confidential. But I believe that it will help so many of us dealing with a less then stellar relationship with food, body and ourselves.

As women, we have the gift of gab and talking about (or in this case reading) about can really help kick start the healing.

So without further ado, here is DM numero uno:

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Knowledge Isn’t Power

Well hey, hi, hello!

Today I am sharing a kind of radical out there idea. Something I’ve been thinking about for a while now.

I was completely on the fence about sharing it but the thing about being on the fence is that after a while it starts to hurt. You just have to pick a side so you don’t continue to have fence up your ass.

So I just said F it. I am gunna go for it.

It’s the new red hair I swear.

But a little warning before I dive in. It’s a bit of a tough love kind of post. Just know I am coming from a good place, relating to you as powerful and whole. Not in need of fixing. This post is supposed to put you in a state of inquiry.

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