Kale Chips Recipe

This is the best and easiest kale chips recipe, ever!

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Kale chips are so easy to make and really delicious. Kale chips are a great snack and loaded with vitamins and essential healthy fats. I’m hypothyroid and not supposed to have raw kale, so kale chips are the perfect way for me to eat kale! Here’s how you make ’em:

  1. Preheat your oven to 350 degrees F
  2. Remove the stems from your kale leaves and break the leaves into however many pieces you want — not too small though, they will shrink in the oven
  3. Take all your pieces and put them into a ziplock bag
  4. Lightly grease a baking sheet with coconut oil
  5. Add a little bit of salt, I like Real Salt, and organic extra virgin olive oil into the bag
  6. Shake the bag very well so everything gets a nice coat
  7. Spread the kale leaves on the baking sheet and bake for 10 minutes

This is what my kale looked like before I put it in the oven:

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And this is after:

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See how they shrink? It’s okay to have some big pieces. I kind of had pieces of various sizes to mix it up. I recommend doing a pinch of salt and 1 tbsp of olive oil if you make a batch that covers the whole pan, like I did. I used a little too much salt but they were still sooo good, especially if you’re a salty snacker.

That’s it! Easy, quick and delicious. These will curb any salty snack craving in a seriously satisfying way. Prep, cook and clean up should take you a total of 15-20 minutes. Not bad! Try ’em out and let me know what you think.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

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The Perfect Stir Fry Recipe

The Perfect Stir Fry Recipe

For the last two weeks, I have been repeating this perfect stir fry recipe over and over again because it is so good. You can mix it up however you like, but I believe I’ve assembled a medley of veggies that work really well together. There’s an array of color, texture, flavor and nutrients — all areas are covered. I have a few variations, so here’s how I’ve mixed up the perfect stir fry recipe.

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Before you say, “Is that a hot dog?” Yes. But it isn’t what you think. I used either an Applegate turkey hot dog or an Applegate chicken hot dog. I used the natural kind because that’s all my store carries, but they also offer organic. Applegate is an amazing brand with tons of products — hot dogs, deli meats, cheese, bacon, sausage, traditional italian meats, chicken strips, burgers, chicken nuggets, breakfast sausage and corn dogs. I might have forgotten a few. But they have tons of products that are typically very processed and bad for our bodies. Applegate products are uncured, natural, grass-fed, gluten-free, and/or organic. They are minimally processed, humanely raised and contain no antibiotics. They are also going no GMO. So if you are a meat and/or sandwich lover, Applegate is the brand for you. Just think — you can have bacon or sausage with your eggs for breakfast and not feel like you’re harming your body. You can eat these foods and feel good about it. I guarantee Applegate products are in your grocery store. Look in the packaged deli meat section for their sausage, bacon, hot dogs, meats and cheeses. Their other products are typically in the frozen food section (burgers and chicken strips/nuggets). Now back to this perfect stir fry recipe.

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I have a few ingredients that are key to this perfect stir fry recipe and others that make guest appearances. Without further ado,

My staple ingredients: [all organic]

  • Organic refined coconut oil
  • Yellow and green squash
  • Grape tomatoes
  • Carrots
  • Bell peppers — mix up the colors however you like
  • Applegate hot dog (chicken or turkey)
  • Simply Organic Grilling Chicken seasoning [amazing]

The honored guests: [all organic] I typically do 1 green from this list — the broccoli or the spinach

  • Broccoli florets
  • Spinach
  • Feta cheese
  • Black beans

Can we just look at how gorgeous this perfect stir fry recipe is?

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Lately I’ve been really into the black bean and spinach combo. I suggest pairing the broccoli with the feta and the black beans with the spinach. For some reason, those combinations seem best to me. You do not need any sauce for this recipe at all. The coconut oil, meat from the hot dog, and the seasoning all come together to create this amazing flavor. It is truly delicious. And so simple. I walk in the door and am sitting down to eat within 30 minutes with this dish. While cooking, I’ll munch on celery or cucumber slices to keep me from grazing.

All you have to do is:

  1. Scoop about 1 tablespoon of coconut oil into your pan. I use an Orgreenic pan. And set it on medium low heat.
  2. Chop up your squash and carrots while oil melts down (and broccoli if you are using it)
  3. Make sure oil is covering pan and add squash and carrots carefully, try not to splatter on yourself
  4. Chop and dice peppers, tomatoes, and add them to the mix
  5. Stir occasionally to rotate veggies
  6. If using spinach, add 2 handfuls of spinach and wait for it to reduce down
  7. Add in any remaining ingredients: hot dog, black beans (or other beans), and seasoning
  8. Let heat for another 5 minutes, stirring occasionally
  9. After cooking for 15-20 minutes, remove from heat and serve
  10. Optional: top with feta cheese

That’s it! It is so simple. All you really have to do is chop, dice, and stir. It is ridiculously easy and so good. I always recommend putting your squash, carrots, and broccoli into your pan first because they will take the longest to cook through. Bell peppers are next, followed by spinach because it needs to reduce down. Everything else you can pretty much add towards the end because they won’t take as long to cook through. Once everything is in, give it 5-10 minutes and you’re good. I personally like my vegetables to still have some bite to them, so I don’t cook this for too long after everything is in. I usually wait for the tomatoes to soften and make sure the hot dog is in there for at least 3 minutes. Other than that, I don’t worry too much about it and it always comes out great. This is a great and enjoyable way to get in a lot of veggies and nutrients. There is such a variety of color and different types of vegetables. And what’s easier than getting them all in at once? This is by far my favorite dinner as of late because I enjoy making it and feel good about eating it. I hope you try it out and love it too! If so, let me know by using the hashtag, #runningongood, and tagging @runningongood on Instagram. I’d love to see your creations and know what you think!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

If you enjoyed this post, you may also enjoy this post for Roasted Artichoke Spinach Dip from my blogging friend, Overthrow Martha

B. Butter – 100% natural and organic triple-use moisturizer

“Your skin is so clear!” These five words were actually said to me yesterday. And I don’t think they have ever been said to me before. While I never had a major skin problem with my face, I was never one to receive compliments on my skin. Yet, it seems that the way I’ve recently been treating my skin has had an apparent effect on my face. Along with practicing healthful lifestyle habits, I’ve made several changes to my skin-care regimen. The most significant change has been my choice of moisturizer. I have gone from using big name moisturizers to using — and loving  hand-made organic B. Butter.

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click to learn more

B. Butter is a 100% natural and organic triple-use moisturizer that can be used on your skin, lips and hair. B. Butter is made by hand in small batches with only 5 pure ingredients: Fair Trade grade A organic unrefined shea butter, organic unrefined golden jojoba, organic unrefined extra virgin coconut oil, sweet almond oil and essential oils — lavender, peppermint, or rose. I have used the lavender and peppermint and loved them both! So far, the peppermint is my favorite because of the unbeatable scent and refreshing sensation.

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click to shop

The moisturizing power of B. Butter is unlike anything I have ever used before. You can see, smell and feel the quality of B. Butter the instant it is in your hands. What makes it so great? The pure ingredients of B. Butter are packed with naturally occurring vitamins A, D, E and K, essential fatty acids omega-3 and omega-6, and anti-inflammatories. Your skin will be moisturized, soft and glowing. Everyone will be telling you how amazing your skin looks.

In addition to using B. Butter every day, I have also been good to my skin by:

  • Washing my face less often, usually once a day (sometimes twice, but rarely) + using B. Butter after every face wash and shower
  • Leaving my face makeup-free (I very rarely wear any face makeup now. I like to go bare and just use mascara, sometimes paired with eyeliner)
  • Eating well — plenty of fresh organic whole foods
  • Exercising — yes, exercise is good for your skin! (read How Exercise Makes You Pretty and Improve Your Skin with Exercise)
  • Drinking plenty of water (at least 72 ounces a day)

By washing my face less often, moisturizing with B. Butter and leaving my skin free of makeup has drastically changed my skin. Remember, your skin is your largest organ! And being on the outside, it is constantly exposed to chemicals and toxins in the environment. Therefore, chemical-free skin care is so important, and your skin will certainly benefit from a more natural skin-care regimen.

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To learn more about B. Butter, click here to read about B. Butter uses and here to read about B. Butter and the creator, Elizabeth Taylor. I have had the pleasure of meeting Elizabeth through my internship with Bliss Out Retreats, and she is such a sweetheart. It’s so nice to know that this great product comes from such a kind, sweet person. I urge you to give B. Butter a try. You will not regret it. (Hint: it also makes a great gift) If you decide to try out B. Butter, let me know in the comments below! I’d love to hear what you think.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

If you liked this post, you may also like these chemical-free/DIY posts by my blogging friends around the web:

  1. Soap Nuts – Best all natural DIY laundry solution ever! by Cheerfully Imperfect
  2. Clean Up Indoor Air Pollution by Lindsay Dahl
  3. Simple DIY Carpet Freshener and Deodorizer with Essential Oils by Overthrow Martha
  4. Bug Off! by Ribas with Love
  5. Avoid Chemicals in Cosmetics When Pregnant by Lindsay Dahl

If you liked this post and are interested in other ways you can use coconut oil for beauty purposes, check out these posts:

  1. Easy DIY Lavender Coconut Oil Lip Balm by Overthrow Martha
  2. Coconut Oil Uses for Teeth and Body by Actual Organics
  3. A Skeptics Take on Oil Pulling by Lindsay Dahl
  4. Dry Skin by Ribas with Love
  5. Troubleshooting the Oil Cleansing Method by Overthrow Martha

Simply Juicy Baked Chicken

Want to bake the juiciest, most delicious chicken and do it all (prep and cook) in 30 minutes? Just use coconut oil!

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PLEASE ditch the can of cooking spray. PAM, canola oil, or any other vegetable oil is no good. They are highly processed and do not help your body in any way. For safe and delicious cooking, use coconut oil. You could also use palm oil. Olive oil is another fabulously healthy oil, but should never, ever be heated. Heating olive oil causes it to go rancid, making it easily susceptible to oxidative damage, which means it can produce free radicals in your body. If you’re saying, “What?! Olive oil is good for you!” you are correct, but it is only meant to be used at room temperature. So, please, please STOP cooking, baking, frying, or any other type of cooking that you do with olive oil. Free radicals are the seeds for disease. Eat your vibrant fruits and vegetables to get your antioxidants and stop cooking with olive oil. NOW.

Now that you’re only buying extra-virgin olive oil, using it at room temperature, and extra-virgin non-refined cold-pressed coconut oil, to use for all types of cooking, we can get back to this delicious chicken….

What you need:

  1. Organic, lean chicken (I used tenders)
  2. Extra-Virgin, cold-pressed coconut oil
  3. Choice of spices (I used black pepper and oregano)

Procedure:

  • Lightly grease a baking sheet with coconut oil (I scoop out about a tsp and rub it on the pan with my fingers)
  • Rinse and place chicken on the pan
  • Season it with your spices
  • Bake at 350 F for 25 minutes

Done! It is so simple, and I promise you the coconut oil makes your chicken taste better. I’ve never had a dry piece of chicken when cooking it this way. It is amazing. I got a Facebook message yesterday from someone who tried it and loved it! Her husband “was amazed” at how she cooked the chicken, and she did nothing different except use coconut oil. I’m telling you, try it! My mom is now hooked on it, too. She also likes to rub the oil into her hands because she has insanely cracked skin. There are so many uses and benefits of this amazing oil!

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If you would like to read more about the dangers of cooking with olive oil and free radicals here are two articles that get the point across pretty well:

  1. “The Ugly Truth About Vegetable Oils” Thank Your Body (scroll down to the header: “Good Fats for Cooking”)
  2. “How Antioxidants Work” WebMD

The smoking point and cooking with olive oil topic is very controversial. I would rather be safe than sorry, so I never cook with olive oil. I prefer to use coconut oil and palm oil. If you are interested in looking into these oils, a very good brand is Nutiva. Here are the links to some FAQs:

  1. Coconut Oil FAQs
  2. Red Palm Oil FAQs

Stay safe and healthy, xoxo

Coconut Oil Coffee!

Cutting back on sweetener, especially in coffee, can be tricky. But I’ve done it with the help of the superfood that is now everywhere — coconut oil. I usually use liquid/organic stevia or organic coconut palm sugar to add a little sweetness to my cup of joe, but I’ve recently been looking for something that would enable me to enjoy my coffee without sweetening it. Enter coconut oil (or coconut ghee).

I’ve seen a lot of people adding butter and coconut oil to their coffee via every kind of social media. The coconut oil has always intrigued me. So last night I researched how to do it properly, and I learned that the secret is to blend it. I tried it this morning and am officially hooked. The coffee becomes frothy on top, just like a latte, and is surprisingly delicious with only 3 wholesome ingredients.

  1. Your preferred brewed coffee
  2. Organic milk or non-dairy milk
  3. Coconut oil

This morning I became my own barista (bonus: saving money and being crafty makes for an accomplished morning) and here is how I did it…

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My ingredients:
1. Coffee (preferably organic/fair-trade)
2. Silk Unsweetened Silk Almond Milk or other milk of choice
3. Organic cold-pressed Coconut Oil

Process:
1. Brew coffee to desired strength
2. Pour hot coffee into a blender or magic bullet type blender
3. Add desired amount of milk
4. Add about 1 heaping tsp of coconut oil
5. Blend for 30-40 seconds, pour into a mug and enjoy!

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I didn’t really measure the coconut oil. It was probably between 1 tsp – 1 tbsp. I just judged it by eye. Use your best judgement; you won’t screw it up. I hope you love this as much as I do because I am downright addicted. I don’t think regular coffee is going to cut it anymore. I like to alternate between plain coconut oil or coconut ghee for this frothy cup of deliciousness and my old standard cup of coffee + stevia/coconut palm sugar + organic whole milk/half & half. I like to mix things up. Also, if I’m incorporating coconut oil or coconut ghee into my diet that day in one or two ways, I’ll skip the coconut oil/ghee coffee. We can have it all, just not all at once! No need to go overboard. Mix it up; variety is the spice of life!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

Questions About Oils and Training Update

My cousin, Jill, follows Living Health on Facebook and just asked a question about coconut oil. She asked, “Can you enlighten me on when and why to use coconut oil verse when not to?” And this was my reply,

“Coconut oil can be used for almost anything. It’s great in sautéing and baking because it has a high heat tolerance, so it’s safer to use under medium to high heat over some other oils. The only cooking style coconut oil is not recommended for is frying, there are others that are better for that. You can use it in place of butter, and I also coat my pans with it when I bake something like chicken. Coconut oil can also be used on your skin and hair. It is so good for our bodies, too: it supports weight loss, healthy thyroid function, fights infections and viruses and helps good cholesterol, among other things.”
I replied on my phone, so I tried to keep it clear and concise. But the point is, there are hundreds of uses for coconut oil; it is truly amazing. There are so many health benefits from weight loss, cholesterol support, aid against infections and viruses, skin health, hair health, mood health, and hormone health. Among my research, I came across 3 articles that hit the nail on the head in driving home the main benefits and a list of ways to use coconut oil. Also, when I cook with it, I truly think it makes my food taste better. I love baking season chicken and zucchini or yellow squash in the oven in coconut oil. When it’s done, I put everything on a plate and drizzle the oil from the pan over the food. So good!
But if you’re like Jill and wondering when to use certain oils, whether it’s a matter of cooking temperature, cooking style, for baking, or what pairs well with certain foods, here are some great articles all about the benefits and uses of coconut oil and others:
  1. “101 Uses for Coconut Oil” by Wellness Mama
  2. “Health Benefits of Coconut Oil” by OrganicFacts.net
  3. “Cooking Oils” by Whole Foods Market 

Oils are great, but it’s important to use them correctly. Give these articles a glance or save them for future reference. And as always, enjoy! xoxo

P.S. Quick training update: my 10k program is going great! I’m even doing longer runs than the schedule gives me. But my big update is on the Brazil Butt Workout. Today I noticed such a difference in my leg strength; the front of my thighs are getting so much stronger after only one week! I won’t be checking out my behind and looking for results there until week 3 or 4. I’m about to start my second week, and I’m happy so far. This workout really is for the entire lower body: abs, thighs, and butt. Can’t wait to see my progress after a few more weeks! 

How to Tame That Tummy

Today, while I was on Pinterest, I came across a great find! It’s a post from a blog, Hailey’s Helpful Hints, entitled Tame the Tum: Spare tire or stress bulge?

I have had personal experience with tummy confusions, and still do, so I was extremely excited to find this. I’ve had suspicions before and spoken to my mom about it, and I for sure have The Bloated Tummy. Now, since I am someone who has Hypothyroidism, it is probably best for me to avoid gluten. Or it’s at least a wise thing for me to explore. I’ve avoided gluten for days at a time but haven’t made that full blown commitment yet. But the more I see and read, the more I’m convinced that it is something I need to do and stick to. Just this weekend I was was at a local bookstore and skimming through The Herb Quarterly. Ironically, there was a a whole article on Hypothyroidism and foods that both help and hurt those with this condition. A few things I remember from the article are:

  • Thyroid Super Foods: Seaweed and Coconut Oil 
  • Thyroid Hurter: Gluten

Of course there is more to this subject, but these are just 3 main points I picked up while skimming. This past week I’ve committed to cooking solely with coconut oil, and the past two days I have been avoiding gluten. I’m thinking this week will be the beginning to my final commitment to permanently avoiding gluten.

I’ve suspected some kind of gluten intolerance in myself because of this excessive bloating I seem to always have. I don’t get “sick” from gluten, but I experience a lot of bloating, which is a sign of an intolerance. I plan on getting tested for a gluten intolerance in the near future, possibly next month. However, it could take several months of being gluten-free to see results.

Anyway, with all of this in mind, I came across this tummy post. I scrolled through looking at the pictures of the different bellies, how to identify a belly type, and the usual bad habits. And of course, I identified with the bloated tummy. I am very particular and careful with what I eat, so I know a “bad diet” is not to blame. What did catch my eye was,

TYPICAL BAD HABITS

You eat the same foods and may have done so for a lifetime without realising you’re intolerant to them.

MIDRIFF MAKEOVER PLAN

  • ‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.” (hailey’shelpfulhints)

This post was helpful to me because it was another angle and look at what might be causing the tummy troubles I have. I think this post is great, especially for women because they are typically tummy trouble victims. So what I plan to do from now on is: avoid gluten, take a probiotic every day, continue to eat yogurt every day, continue to keep my diet lean and clean, continue to exercise daily, practice deep breathing, and finally get a gluten test. I know I will have to be and remain patient throughout this exploration, but I am ready and excited to get to the bottom of this! I’ll be sure to report back.

Does this post help any of you? I’d love to hear what you have to say!