Hmmm. Sounds cool, huh?
IT IS and I’ll tell you why:
Eating intuitively CHANGED MY LIFE.
It helped me rebuild my broken relationship with food and my body.
What is it, exactly?
Intuitive Eating is a nutrition philosophy based on the premise that becoming more attuned to the body’s natural hunger signals as a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods.
Duh, right? Like, it seems so obvious.
It actually took me a little while to “hear” my body talk to me, though.
It started with the decision to cut out processed foods, grains, dairy and sugar. I was simultaneously treating leaky gut syndrome, trying to lose weight, and feel more energized.
I accomplished all of of those goals in 8 months and was feeling better than ever! When the seasons changed, however, I noticed my body craving some foods I had “cut out” of my new healthy eating approach.
I remember my brain signal a sting of worry about eating my favorite foods in the world, pumpkin, sweet potatoes and squash.
“But SAM, the CARBS! You will surely gain all the weight back when you eat CARBS again!”
Thats when stuff REALLY clicked.
Why on EARTH would I deprive myself my favorite foods? I mean…
A. They were vegetables.
B. They were in season a.k.a. SUPER FRESH
C. I never felt full when I deprived myself of what my body craved.
It wasn’t long before I was checking in with my body ALL THE TIME to answer the age old question,
“What am I hungry for?”
I started noticing the way my body responded to foods. I took my time with meals, I slowed down and enjoyed myself. I stopped labeling foods by “low carb”, good or bad foods and started recognizing foods by the good vibes they gave me. I call these guys “high vibrational foods.” They are living foods that raise your energy levels and make you feel AMAZING.
And you know what? I’ve maintained my weight and energy levels the whole time. I’ve transformed my relationship with food and am free from the stress and worry over “eating healthy.” I’m filling up on good food vibes and having a good chat with my body every time I do.
I have also made it a part of my Wellness Coaching practice to teach others to explore Intuitive Eating techniques and learn how they can build a better relationship with food.
If you are interested in taking a new approach to a healthy lifestyle, contact me at Sam@NourishingNomswithSam.com and lets chat!
Sunflower Seed Cheese
Recipe by Samantha Rispoli
1 cup soaked raw sunflower seeds (soak in water 2 hours)
2 tbsp hemp seeds
1/4 cup water
1 1/2 tbsp nutritional yeast
1 1/2 tbsp lemon juice
2 tsp garlic powder
1 tsp truffle sea salt
1. Drain water from soaked sunflower seeds and place seeds in a food processor.
2. Puree seeds with remaining ingredients until creamy.
3. Adjust seasonings to your taste.
This cheese is a flavorful dairy free vegetable dip, salad topping or substituted for cheese on your favorite pizza! Get creative and add some fresh herbs and spices to make it your own! I love stuffing this cheese in avocados and eating it with my greens!
Enjoy your food, my friends!
WTF do we eat to be healthy NOW?
Will it change tomorrow?
Will there ever be a straight answer?
WHAT IS THE SECRET?!
You know the secret.
YEAH man. Only YOU know the key to YOUR body’s happiness. The trick is trying to listen to your body’s signals and messages.
For me, cutting out all grains (even gluten free ones) and eating on the lower starch side helped me lose the weight I needed to relieve my back pain and feel more vibrant. I have also successfully maintained my healthy weight and kept pain at bay by re-introducing some starches in moderation.
This took a little trial and error. It wasn’t always easy, but what I learned about my body and digestion was immeasurable.
I can now say “no thanks” to foods that will make my belly feel all bubbly and uncomfortable. This isn’t because I think it might be a “BAD” food, but because I have physically felt the discomfort or seen my bodes’ reaction to consuming it. That message hits home a little harder than simply knowing calories, fats, protein, carb counts. Yes, your healthy froyo might only have 3 grams of fat and 50 calories, but how are you going to FEEL after you eat it?
Let me say this: I do not judge anyone for eating differently than I do.
Really. I know healthy means different things for different people. I am a firm believer in FOOD as FUEL and the highest quality fuel for your body is the BEST. For me, grains make me tired, sluggish, bloated and hungry. For others, it’s their best form of protein and energy.
I pride myself in being fluent in nutritional know how so I can help others navigate these waters with support and accountability. I love sharing my passion for food and cooking and inspiring others to find their personal vitality.
I share with you a bread recipe I adapted from a recipe I saw here a few years ago. It’s grain and gluten free, but even the most die-hard gluten-ites have raved about this bread.
I make a batch of this bread for dipping in soups, having as toast with breakfast, and using as breadcrumbs for other recipes. This particular recipe is so versatile, I use it as my GO-TO pizza crust. That recipe will be for another time.
For now, please enjoy this Flaxseed Focaccia and feel free to make it your own. Share your experience below and let me know how you liked it!
Rosemary Shallot Focaccia Bread
2 cups ground flax seeds
6 egg whites
5 tbsp olive oil +1 tbsp reserved
1/2 tbsp baking powder
2 tsp truffle salt (garlic salt works great)
1 tbsp onion powder
1/2 tbsp garlic powder
1/2 cup water
1 shallot, sliced
2 tbsp fresh rosemary, chopped
Preheat the oven to 350 degrees and grease a baking sheet.
1. In a large bowl, sift dry ingredients together and create a well in the center.
2. Crack whole eggs into the center of the well, add oil, water and rosemary. Whisk with a fork, scraping down the sides of the bowl and incorporating all the dry ingredients.
3. In a separate large bowl, beat egg whites until stiff peaks form. This can take 5-8 minutes beginning on a lower setting and slowly increasing the speed.
4. Take a large scoop of egg whites and gently fold them into the flax batter to lighten it up. You should no longer see any white in the batter beforeadding the remaining egg whites. The goal is to continue folding the whites in without letting them “fall” to a soupy consistency.
5. Gather flax dough onto a greased baking sheet and pat into a circle. Top with sliced shallots and drizzle remaining tablespoon of oil on top. Sprinkle with sea salt.
6. Bake bread 35-40 minutes. Remove from oven and allow to cool before slicing.
Feeling a little conflicted about what to eat to feel good? Drop me a line here in the comments or over at Sam@NourishingNomswithSam.com and lets talk about it!
I like a Big Salad.
I also like a little Seinfeld.
I strive to get salad in every day because the nutritional benefits of raw veggies are like, INSANE.
However, It isn’t always easy or exciting to munch on salads every day of the week.
Do I think salads get old, fast?
I’m here to inspire you to build a better salad. A salad that keeps your tastebuds excited.
A more BOMB-ASS SALAD.
Building a better salad involves some creativity on your part, so look alive folks. I need your head in the game, here. I’ll give you a simple recipe for success, you choose from the many options given, or go rogue and do your own thing if you feel so inspired.
As if you need me to explain the benefits of eating salad, but if you want a little push over the edge I’ll give you a blurb of all the wonderful things you get when you eat fresh salads:
FIBER. Ever heard of it?
Fiber can help lower cholesterol, control blood sugar levels and maintain bowel health. Might be TMI but it is ESSENTIAL to your WELL BEING to have a fully functioning elimination system. When you eat quality foods, the body is able to extract the nutrients it needs and then get rid of what it doesn’t need— the (literal) crap you DON’T want sitting in your body for a long period of time backing up your pipes. Fiber keeps things moving.
The nutrients from your assorted mix ins can range depending on what you choose, but it is proven that the consumption of raw vegetables and fruits can reduce the risk of obesity, heart disease, cancer. <—-NEED I SAY MORE?
So, whats the secret recipe to building a Bomb-Ass Salad?
–> GREENZ <–
–> MIX-INZ <–
–> CRUNCH FACTOR <–
–> DRIZZLE <–
Greenz- These are the base of your salad. The most nutrient-dense options are dark, leafy varieties. Keep your tastebuds guessing and try different combinations. Shoot for at least 2 cups of greenz.
Field Greens, Spinach, Kale, Arugula, Chard, Watercress Iceberg, Romaine, Dandelion Greens, Mustard Greens. There are endless options.
Mix-Inz- This is where the magic happens. Mix-inz are assorted chopped vegetables and fruit that add flavor and nutrients. Shoot for a rainbow variety of mix inz and score bonus points in the form of vitamins, minerals and antioxidants. Use ½-1 cup chopped Mix-Inz.
Pepper, Broccoli, Cauliflower, Snap Peas, Tomatoes, Cucumbers, Onions, Mushrooms, Carrots, Celery, Beets, Cabbage, Asparagus,Fermented Veggies, Avocado, Oranges, Apple, Grapes, Mango, Pineapple, Pomegranate Seeds, Strawberry, Fresh Herbs —> Get The Picture?
CRUNCH FACTOR– These babes up the ante in your Bomb-Ass Salad. The Crunch Factor allows you to add healthy fat or vegan protein to boost the nutritional crunch punch in your bowl. Use 2-4 tablespoons for this section.
Raw Seeds, Raw Nuts, Chia Seeds, Shredded Coconut Flakes, Flax Seeds, Goji Berries
DRIZZLE- The DRESSING. Dressing salad is a MUST for some folks who can’t stomach the thought of chewing lettuce. The internet has an endless supply of recipes suited for your ever changing taste. When I need inspiration, I search Paleo Dressings– this gives me recipes that consist of the most basic ingredients and I substitute the honey in most recipes for stevia or coconut sugar.
** Time Saving Tip**
I make a jar or two of dressings in the beginning of the week and store them in the fridge.
“But Sam! What about the protein?!”
Add in whatever you prefer for protein. My intention was to help you beef up your veggie game.
To get your juices flowing, I’ve provided you with not 1, not two, but THREE Bomb-Ass Salad recipes that bitch-slap boring bowls of lettuce in the face.
Summery Strawberry Salad
Recipe By: Samantha Rispoli
2 cups organic romaine and spinach mix
¼ cup sliced red onion
¼ cup chopped organic celery
½ cup sliced organic strawberries
2 tbsp slivered almonds
Lemon Chia Vinaigrette
Juice of 1 lemon
1 tbsp sweet (honey, maple syrup, coconut sugar, xylitol or ½ tsp liquid)
1 tbsp apple cider vinegar
¼ cup olive oil
1 tbsp chia seeds
- Whisk dressing ingredients in a bowl or shake to combine in a bottle.
- Toss prepped salad ingredients in a bowl and drizzle with vinaigrette. Toss ingredients to coat and serve.
Massaged Kale and Ruby Kraut
Recipe By: Samantha Rispoli
2 cups chopped organic dinosaur kale leaves
½ ripe avocado
juice of ½ lemon
¼ tsp salt
¼ tsp pepper
2 tbsp raw sunflower seeds
½ cup Ruby Kraut
- In a large bowl, add kale, avocado, lemon juice, salt and pepper.
- Massage ingredients together with hands for 2 minutes.
- Top salad with raw sunflower seeds and Ruby Kraut. Enjoy!
Thai Ginger Salad
Recipe By: Samantha Rispoli
1 cup sliced red and/or green cabbage
1 cup romaine, chopped
1 small carrot, grated
½ cup chopped sugar snap peas
½ organic red pepper, sliced
2 tbsp cashews
Ginger Sesame Dressing
¼ cup tahini
3 tbsp coconut aminos
1 tbsp sesame oil
½ tbsp fresh ginger, grated
1 tsp garlic, minced
½ tsp red pepper flakes
salt and pepper to taste
- In a bowl, whisk together dressing ingredients.
- In a large bowl, toss together salad ingredients with ginger dressing until coated.
- Serve topped with cashews. Enjoy!
Now, go out there and make some bomb salads, my friends!
Do you ever get in a salad rut? Leave a comment and tell me your favorite ways to beat the boring salad blues!
“Say it with me… SUNLIGHT!”
Things I love.
1. The movie BRING IT ON (absolute CLASSIC)
2. The SUN (It’s BACK, BABY!)
3. Green foods (We are all little Irish, right?)
4. Melting snow
5. Watching my dog frolic (fall) through said melting snow.
I’ve been feeling great since the sun has been shining, which is in turn pulling me out of my cave of blankets and pillows on the couch.
Whilst soaking rays a few days ago, I decided to start a challenge on Instagram to inspire people to start incorporating some fresh green goodness into their daily meals.
FACT: Adding new foods INTO your diet is much easier than REMOVING entire food groups in order to be healthy.
FACT: It’s March and everyone is already dying foods green to be festive, so this challenge will help you fit right in…only your food will be naturally green.
FACT: It’s that time of year when the sun is starting to shine and you are motivated to stick to your healthy living goals!
This challenge involves one small change every day by ADDING more food to your meals. By the end of the month, you’ll experience:
—–> More Energy
—–> Less Cravings
—–> Better Looking Skin
—–> Anti Inflammatory Benefits
—–> Excitement To Try New Green Foods
Along with the increased nutrients you gain from eating healthy produce!
It’s a WIN:WIN if you ask me.
COOL. Here’s what you do!
1. Share this post on Facebook! Inspire someone you know to take one small step for their health!
2. Follow ME on Instagram @NourishingnomswithSam
3. Post photos of your green dish DAILY. Tag me and #EatYourGreens
4. Get creative with your food! Have fun!
WHOA……need some ideas for green foods? I got you, baby!
basil, cilantro, rosemary, thyme
……is that enough inspo? ALRIGHT now go get your greens on! Don’t forget to tag me!
I can’t wait to see what you come up with!
The after christmas blah.
More like blah-humbug, amiriteguys?
Maybe you over indulged on treats and liquor this past week.
Maybe you haven’t had a solid, restful 8 hours of sleep since Thanksgiving.
Maybe the stress of the season finally made you crack and you are now left strung out, rocking back and forth amongst a pile shredded gift wrap maniacally humming Christmas carol tunes. Your energy is as empty as the boxes beside you but your stocking was full of 100 dollars worth of Starbucks giftcards, so that helps?
Hitting close to home?
Many people suffer the effects of the post Christmas blah.
When I start to feel “meh” like this, it is a pretty good indication that I need more vegetable goodness in my life to put that pep back in my step.
And thus, the Golden Ticket Soup.
Picture it. Organic golden beets, butternut squash, and carrots blended with turmeric, ginger and cinnamon in a velvety smooth soup.
Now, lets talk about inflammation.
This shit is the root of all disease.
Every illness, ache or pain you have ever experienced in your life began as inflammation.
What causes inflammation?
Sugar, alcohol, trans fats, aspartame, omega 6 fatty acids, refined carbs, gluten and casein, to list some dietary sources.
Perhaps your Christmas delicacies contained one or all of these scrumptious sucker punches.
This soup can aid that which the holiday season hath wrought upon your system.
This soup contains spices known for their ability to reduce inflammation in the body, which means you can combat the inflammatory response in a seriously delicious way.
These spices are a powerhouse trio of anti-inflammatory goodness.
Turmeric is a yellow spice used often in Indian cooking that can has been used in the treatment of arthritis.
Ginger, often used in Asian cooking, also packs an anti inflammatory punch in the face along with it’s anti-nausea and anti-viral properties.
Cinnamon can help reduce swelling along with controlling blood sugar, increasing your alertness and boosting your immunity!
Sounds like heaven, right?
I’ve got a Golden Ticket Soup
Recipe by Samantha Rispoli
1 butternut squash, pieced with a fork
3 TBS olive oil
1 onion, roughly chopped
½ lb carrots chopped
3 golden beets,peeled and chopped
3 garlic cloves, minced
5-6 cups organic chicken broth
½ TBSP ground cumin
½ TBS turmeric
½ TBS ginger
1 tsp red pepper flakes
¼ tsp cinnamon
½ tsp salt
½ tsp ground pepper to
Begin by preheating oven to 400 degrees. Pop the whole butternut squash in and roast for 15-20 minutes. Yeah. The WHOLE squash.
Chop onion and saute in a pot with 3 tbsp oil. Add minced garlic and heat for 5 minutes. Toss in chopped carrots, beets and broth and bring soup to a boil. Reduce soup to a simmer and cover.
Remove squash from the oven and cut in half. When squash is cooled enough to touch with your bare hands, peel the skin. Cube the flesh and add to the soup. Continue to simmer 20 minutes.
Remove cover and add seasonings to the soup. Give it a stir and remove the pot from heat. When the soup is cooled enough to transfer, blend in batches until smooth. You could also use an immersion blender for this step.
Spoon into bowls and serve warm, garnish with a dollop of coconut milk for maximum lip smacking.