Quick and Easy Vegan Fruit Crisp

Yummy yummy yummy I have Fruit Crisp in my tummy!


….apparently I’m 5 years old. Anyways I thought I’d share the recipe for this easy vegan Fruit Crisp that I made on Vegan Bites this week, because it’s so incredibly simple. I usually eyeball these crisps because I’m lazy and because they are quite forgiving, but below you’ll find a general guideline for making your very own Fruit Crisp.

peach
This recipe serves 2. You can easily double, triple, or quadrupole it, depending on how many people you’re feeding or how hungry you are.

I used peaches, but you can use whatever tickles your pickle or whatever fruit happens to be spoiling around your house. Frozen fruit works well, too.

I suggest using almond or oat flour. This makes it gluten-free if you care and delicious regardless of if you care. If you don’t have these flours, you can use all purpose.

This tastes amaze with non-dairy or ice cream or whipped cream. DO IT.

Enjoy!

Easy Vegan Fruit Crisp

Prep Time:  10 minutes
Cook Time: 30-40 minutes, but need at least 1 hour to freeze
Servings: 2, easily doubled

Ingredients:

  • 2 cups fruit (I used peaches today, frozen berries are also fab)
  • 1 tablespoon sugar -1/2 tablespoon lemon juice -3/4 cup oats -1/4 cup flour (I recommend almond or oat, AP is fine too)
  • 1/4 cup brown or coconut sugar (regular will also be okay)
  • 1/4 cup softened non-dairy butter
  • cinnamon
  • dash salt

Method:

  1. Preheat oven to 350 F.
  2. Chop fruit into even pieces, add lemon juice, sugar, and toss. Place in well-greased baking pan.
  3. Combine oats, flour, sugar, cinnamon, and salt in a bowl. Mix. Cube softened butter and mix in.
  4. Cover fruit with oat mixture and bake for 30-45 minutes until fruit is tender and top is crispy.
  5. Serve with non-dairy ice cream or coconut whipped cream!

Vegan Salted Caramel Date Truffles

Hey there! I’m really excited to share with you my first attempt ever at a hands-only video. I decided to revamp/revisit one of my old favorite recipes from my ebook, with a slightly modified recipe, new photos (the old ones were meh), and a brand new video!

Now I should disclaimer this by saying I KNOW I’m new to video and that I have improvements to make. But, I thought I’d give it a whirl. Only up from here, right?

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These are easy to prepare, no-bake, and free of all major allergens. And they got that delicious salty/sweet thang going on that I so enjoy. I hope you make them and enjoy them too! I am ob.sessed.

Vegan Salted Caramel Truffles with SUnbutter

Vegan Salted Caramel Date Truffles

Prep Time:  30 minutes
Cook Time: 0 minutes, but need at least 1 hour to freeze
Servings: 6-8 truffles

Ingredients:

  • 8 ounces pitted dried dates
  • 1 teaspoon vanilla extract
  • 1/4 cup sunflower seed butter, plus an additional 3-4 tablespoons (divided)
  • 1 cup dark chocolate or dairy-free chocolate chips
  • sea salt
  • hot water

Method:

  1. Soak dried pitted dates in hot water for at least 10 minutes, until softened.
  2. Drain dates. Transfer to a food processor. Add vanilla. Process until smooth.
  3. Transfer date mixture to a bowl. Add 1/4 cup sunflower seed butter. Mix well.
  4. Roll dough into balls and place on a parchment-lined baking sheet.
  5. Freeze for 20 minutes.
  6. Add an additional dollop of sunflower seed butter.
  7. Freeze for 20 minutes.
  8. Melt chocolate in 30-60 second increments in the microwave until melted. This should take about 90 seconds total.
  9. Dip each dough ball into melted chocolate and return to baking sheet. You may also use a spoon to cover the ball.
  10. Freeze for 20 minutes.
  11. Enjoy. Store in the refrigerator or freezer in an airtight container or bag.

Vegan Levain Bakery Chocolate Chip Cookies

I did the damn thing! I made a vegan Levain Bakery Chocolate Chip Cookie! Yippee!

Vegan Cookie Levain Bakery Style Chocolate Chip Yum

I have spent time living on the Upper West Side of New York City, and UWSers and tourists alike are all familiar with the famous Levain Bakery.

Vegan Cookies Delicious Dough Levain Style

They have these ginormous, cookies that are unbelievable delicious, with a perfectly crisp exterior, and a gooey almost underbaked center.

Vegan Cookie Levain Bakery Style Chocolate Chip

I remember my first Levain Bakery experience. My mom was visiting me while I was at NYU and I had heard of this place called Peacefood on the Upper West Side (yup, before they had a downtown location!) that I really wanted to try. So I dragged her from the East Village to the Upper West and we had a delightful lunch at Peacefood. I got the Asian Greens salad and Chickpea fries (still two of my favs on the menu). And then I said, “hey, since we’re over here, we should go to this famous cookie bakery.” And she agreed.

Vegan Cookie Dough Scoop

We got one chocolate chip walnut, and one double chocolate. The OG stood out to me. It was almost like the double chocolate was so chocolately it didn’t let the other elements of the cookie shine. Anyways, I digress, that cookie stayed in my mind for a very long time.

Cookie Dough Vegan

Back in my NYU days, I rarely trekked up to the UWS, but during my MS at Columbia, I ended up reluctantly relocating there. And I ended up loving it. To this day, it is still one of my favorite neighborhoods in NYC.

Cookies Vegan Levain Bakery

But since my NYU days, I have gone vegan. Which means my options at Levain bakery include their whole wheat raisin walnut rolls (which TBH ARE SO GOOD), and a few other bread products.

Delicious Vegan Levain Style Bakery Cookies

So here we are. I veganized the Levain Bakery Cookie. And I’m pumped about it.

Vegan Levain Style Bakery Cookies Delicious

These vegan Levain Bakery style chocolate chip cookies are delicious. Full of chocolate chips and whole chunks of walnuts, they are a texture junkie’s dream. They also have that gooey middle thing going on in the best way possible. Paired with a glass of almond milk these are utter perfection. Now let’s get on to how I did the damn thing.

Vegan Levain Bakery Cookies

After doing some research online, I decided to play around and give them a whirl. A common characteristic I noticed in copycat Levain recipes was the use of cold butter. If you’re a baker, you know that typically cookies are made with room temperature butter. Yet all Levain cookies had this in common, so I went with it.

Vegan Cookie Dough Scoop on Baking SHeet

I also used half cake flour and half all-purpose. You can use all AP if you want. I also tried half bread flour with a pretty good result. Do you, honey. Use what ya got (with varied results).

Vegan LEvain Bakery Style Cookies

I highly reccomend chilling the dough before baking. I think it helps them maintain that gooey middle quite a bit. If you’re low on time, pop them in the freezer for a bit.

Levain Bakery Style Vegan Cookies

Anyways, these are wonderful plant-based nuggets of joy and I really hope you make these vegan Levain Bakery Chocolate Chip Cookies! If you do, please let me know! Gimme an @ on InstaGimme an @ on Insta or comment on this post. I love to see when people make my recipes!

Vegan Levain Bakery Chocolate Chip Cookies

Prep Time:  10 minutes
Cook Time: 10-12 minutes
Servings: 10 giant cookies

Ingredients:

  • 1 cup cold vegan butter (I used Earth Balance baking sticks)
  • 3/4 cup brown sugar
  • 1/2 cup granulated sugar
  • 1 1/2 cups all purpose flour
  • 1 1/2 cups cake flour (can sub additional all-purpose)
  • 2 tablespoons ground flax
  • 1/2 tablespoon cornstarch
  • 1 teaspoon baking soda
  • 3/4 teaspoon salt
  • 1/4 cup water or unsweetened non-dairy milk
  • 2 cups semisweet non-dairy chocolate chips (I used Trader Joe’s)
  • 2 cups whole untoasted walnuts

Method:

  1. Cube butter and place in a bowl. Add sugars and beat using an electric mixer on low speed for about 3-4 minutes until creamy.
  2. Meanwhile, combine all dry ingredients in a separate bowl and whisk together well.
  3. Add half of flour mixture and water or non-dairy milk to butter and mix by hand with a spatula or wooden spoon. Mix until just barely combined.
  4. Add remaining flour mixture and water and repeat.
  5. Stir in chocolate chips and walnuts.
  6. Using an ice-cream scooper, scoop dough onto a silicone mat or parchment paper-lined baking sheet, with a generous amount of space between each.
  7. Place cookies in the refrigerator for 40 minutes to an hour until dough is chilled. This will help the cookies maintain their shape in the oven, and give you that gooey gooey middle. If you’re short on time, pop in the freezer for 10-15 minutes.
  8. Preheat oven to 400 degrees F.
  9. Remove cookie dough balls from the refrigerator/freezer and place directly in hot oven.
  10. Bake for 10-12 minutes until just brown on the outside, but still gooey on the inside.
  11. Allow cookies to cool on the baking sheet for at least 15 minutes. This is essential! They must have time to firm up before transferring to a cooling rack.
  12. Enjoy with almond milk. 🙂

Spicy Black Bean Soup

Do you ever get a cooking itch you just have to scratch? Like you get something in your head and you just can’t crush the desire to make it until it happens? That’s what happened to me a few weeks ago upon realizing I had never cooked with dried beans (seriously, WTF).

Delicious Vegan Spicy Black Bean Soup

So one recent Saturday, I was digging through the clearance food items at Target (shocking, I know) and happened upon a 1 pound bag of organic black beans for $1.42. And I took it as fate.

black beans - dried

Cue the urge to make black bean soup. Spicy, hearty, black bean soup. Yum.

Black Bean Soup - Vegan!

This recipe is sort of inspired by Panera Black Bean Soup. But I gotta say it – this might be a little better (sorry/still love you Panera).

Easy Spicy Vegan Black Bean Soup

This was my first time using dried beans for anything, and I must say, I totally understand why people prefer using dried beans over canned. The beans turned out al dente and were less mushy than canned beans.

black beans

Yes, it took longer, but if you have the time (and you really don’t have to babysit the soup), I’d say it’s worth it!

Spicy Vegan Black Bean soup

I made this soup super spicy, but you don’t have to. The recipe includes ranges of spices to use and you can base how much you use on your taste preferences. Personally, I like it HOT HOT HOT so that’s just how I made it.

Vegan Black Bean Soup - Kbaked

This soup is excellent with some cubed avocado and cilantro on top. You could also top it with shredded cheese or vegan cheese, and tortilla chips. Up to you!

Black Bean Soup - Vegan!

Spicy Vegan Black Bean Soup

Black Bean Title Card

Prep Time:  30 minutes
Cook Time: 1-3 hours, depending on if you use dried or canned beans
Servings: 3-4

Ingredients – Soup:

  • 1 cup dried black beans or 2 cans black beans
  • 1 small onion, diced
  • 1 red bell pepper
  • 1 poblano pepper
  • 2 tablespoons olive oil
  • 2 tablespoons liquid aminos or soy sauce (optional)
  • 2 tablespoons nutritional yeast (optional)
  • 1-2 tsp cumin
  • 1 tsp oregano
  • 1/2 – 1 1/2 tsp cayenne
  • 1-2 tsp turmeric (adjust all species to preference)
  • Salt & pepper to taste
  • Juice of 1 lime
  • Cilantro & avocado for topping, plus any additional desired toppings (suggestion: vegan cheese, crushed tortilla chips)

Method:

  1. If using dried beans, soak for one hour in 4 cups water. Boil for 10 minutes and allow to simmer for additional hour.
  2. Place poblano pepper in foil and broil in 500 degree oven until charred.
  3. Meanwhile, dice onion and bell pepper. Mince garlic.
  4. Heat oil and onion and garlic on stove and cook on low heat until onions are translucent.
  5. Add spices and continue to cook. Add bell peppers and cook until peppers are soft.
  6. Remove charred pepper from oven. Peel off skin. Remove seeds. Dice. Add to other peppers.
  7. If using canned beans, rinse and drain. Add to large pot with 3 cups water or veggie broth.
  8. Add nutritional yeast, aminos/soy sauce and onions/peppers to beans and allow to simmer on low heat for one hour.
  9. Add juice of one lime. Top with cilantro and avocado and serve.

PS: You Can watch me make this on YouTube!

Banana Bread with Peanut Butter Frosting (For Dogs)

I’m between jobs that require me to be places and wear pants at the moment, and am starting school in just a few weeks so finding a job outside of my various freelance gigs feels kinda pointless at the moment.

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So what’s a girl to do? Bake. Bake all day. Duh.

Millie Loves her Banana Bread!

But what about when you’ve baked so hard you have too many baked goods to handle? Well, you bake for your dog, of course.

Dog Banana Bread Peanut Butter

I made this banana bread with some random stuff I had around my kitchen. You can customize it to your liking or based on what you have in your pantry (there are several variations offered in the recipe; see below).

Millie_Banana_bread_Dog

The awesome thing about baking for dogs is that if there’s peanut butter involved, they probably won’t be very fussy. I’m pretty sure I could have baked a piece of rotting bread and spread peanut butter on top and Millie would still be a happy gal. Bless her.

Dog Banana Bread

In case you were wondering, she really liked it. Shocking, I know. I even caught her jumping on the kitchen counter to get more (yes, she’s small, but the girl can HOP).

Banana Bread for Dogs with Peanut Butter Frosing

Feel free to think baking your dog banana bread is over the top. Because that might be partially true. But I’ve always believed that if you’re going to have a pet, you may as well spoil the crap out of them.

I’m working on another pet-related post to explain why this week has been tough for me, so stay tuned.

Peanut Butter Banana Bread for Dogs

Also, I’ve promised to myself I’m going to be more consistent and candid with my blogging. I’m investing my time and energy into this instead of pursuits that do not grow or benefit me in any way.

Peanut Butter Banana Bread for Doggies!

So buckle up and get ready to join me next year as I go back to school yet again for my third degree (lol school forever) at Columbia University Mailman School of Public Health. #schooltilim50 #noregrets

BananaBreadMillie!

Without further adieu…

Banana Bread with Peanut Butter Frosting (For Dogs)

Prep Time:  20 minutes, plus time to chill dough
Cook Time: 30-45 minutes
Servings: 1 medium-sized loaf of doggie banana bread (enough for 8-14 treats)

Ingredients – Bread:

  • 2 large ripe bananas, mashed
  • 1/4 cup natural peanut butter
  • 1 cup oat flour (you can make your own by pulsing rolled oats in a food processor or blender until a powder/flour forms)
  • 1 cup rolled oats
  • 1/2 teaspoon cinnamon (optional)
  • 1 teaspoon baking soda
  • 1/4 cup ground flax
  • 2 eggs OR 4 tablespoons chia seeds + 1/4 cup water
  • 3/4 cup water or milk or unsweetened almond milk or apple sauce

Ingredients – Frosting:

  • 1/4 cup natural peanut butter
  • 2-3 tablespoons plain yogurt, non-diary yogurt, milk, or nondairy milk to thin (optional)

Method:

  1. Preheat oven to 350°F . Oil a loaf pan.
  2. Mash bananas in a large bowl. Add peanut butter and mix well. If necessary, microwave peanut butter for 30-60 seconds until it becomes melty and pliable enough to stir.
  3. Add oat flour, rolled oats, cinnamon, baking soda, and flax. Mix well.
  4. Add remaining ingredients and mix until well combined.
  5. Pour batter into prepared pan and bake for 30-45 minutes, until a crust forms on the top and a toothpick/fork poked in the center of the loaf is clean upon insertion and removal.
  6. Remove from oven and allow to cool.
  7. To prepare frosting, thin out peanut butter with milk/yogurt (if using) until desired consistency is reached. You can also just spread peanut butter on top. Your dog probably won’t mind.

For human banana bread, check out this recipe.

Mini Vegan Berry Pies

My very wise sister once said “Pie makes everything better.”

Easy Vegan Mini Berry Pies - kbaked.com

Which is true, for the most part.

Delicious Vegan Mini Berry Pies

I had an incredibly hard past few days, and today I pulled one of these mini pies (the last one) out of the freezer. I made them on the 4th of July and since I didn’t eat them all that day, froze a few to eat over the following weeks.

Mini Vegan Berry Pies

I do this a lot with baked goods, and it’s awesome. Because you always have fresh-made baked goods on hand. #winning.

These mini berry pies are easy to make and completely vegan. I made them mini by baking them in a muffin tin. You can be as fancy or as unfancy as you’d like with the pie cover.

mini-vegan-berry-pies1.jpg

Personally, I’m not that into pie crust (unless it’s cookie crust or graham crust) so if I hadn’t been making these for something, I may not have been so fancy with the tops. In fact, I probably would have left them topless. Anyways.

Vegan Mini Berry Pies - Kbaked

These are scrummy little summer bites and fabulous to make with frozen or fresh berries. I used frozen because when I have fresh berries around I usually eat them by the pound + per sitting and rarely have enough left to bake with. I wonder if Mary Berry would approve.

Vegan Mini Berry Pies - Delicious!

Anyways, you can also watch me make these pies below or on YouTube.on YouTube.on YouTube.on YouTube.

Happy Pie Eating!

Mini Vegan Berry Pies 

Prep Time:  30 minutes, plus time to chill dough
Cook Time: 25-40 minutes
Servings: 6 mini berry pies

Ingredients – Crust:

  • 2 1/4 cups flour
  • 1 tablespoon sugar
  • 1 teaspoon salt
  • 1/2 cup vegan butter (I used earth balance baking sticks)
  • 1/3-1/2 cup ice water

Ingredients – Filling:

  • 3 cups berries (I used frozen)
  • Zest and Juice of 1 lemon
  • 1/2 cup sugar
  • 1 tablespoon cornstarch or flour

Method:

  1. Prepare dough by whisking together flour, salt and tablespoon of sugar.
  2. Cube vegan butter and cut into flour with back of fork or pastry cutter until dough is crumbly texture.
  3.  Slowly add water as needed, mixing with a wooden spoon, until a ball forms.
  4. Chill dough for one hour in refrigerator or 20 min in freezer.
  5. Preheat oven to 400 degrees F.
  6. Make filling by combing berries, lemon juice, lemon zest, and cornstarch. Toss gently.
  7. Remove dough from refrigerator/freezer. Roll out until about 1/4 inch thick.
  8. Oil the crap out of a muffin tin.
  9. Cut 4 inch circles of dough out of rolled dough. I used an oatmeal canister top. You can also use a cookie cutter.
  10. Fill crusts with filling.
  11. Use remaining dough to garnish tops of pies.
  12. Bake for 25-35 minutes until bubbly and lightly golden.
  13. Enjoy with vegan whipped cream or ice cream.

For more yummy daily eats, follow me on Insta, and subscribe to my blog/channel!

10 Phrases to Remove from Your Food/Exercise Vocabulary

Greetings! Just have some things on my mind I wanted to share over here on this blog thing.

baker_katherine_chocolate_chip_single_serve_vegan_air

This is a post I’ve been wanting to write for a while, but after traveling and listening to the way some friends talk about food/eating/working out, and the way the Real Housewives of Orange County (side note:why is it this group that does it the most? Real Housewives of NY seem to eat normally…) talk about food/eating/working out, and the way some of my fitness-hyped friends/gyms talk about food/eating/working out, I’m at my breaking point. Time to write!

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I wanted to discuss a few things that I continually hear that are NOT HEALTHY behaviors. Sadly, society has made them ‘normal,’ so I can’t classify them as NOT HEALTHY NORMAL behaviors. Maybe some day.

Anyways, society has warped people’s ideas of what it means to be healthy. Even in the nutrition world, I see people I know take it too far. Nutritionists I follow on Instagram post their daily workouts and show all their pristinely healthy foods.

Kbaked_Cherries

I’m not saying there’s anything wrong with regular exercise or black bean brownies, but like, it’s okay (actually, healthy) to have a bit of flexibility in your diet. Eating too healthy  and working out rigorously all the time isn’t healthy; in fact, it’s quite the opposite.

It can cause stress, anxiety, food-fear, guilt, and tumultuous relationships with food that can spiral into an eating disorder, or cause people to flirt with disordered eating thoughts and behaviors for years.

Baker_Katherine_chocolate_PB_college_done1

Admittedly, this is a lesson I learned with time. We all make mistakes, grow, and learn. So here are phrases I have banned from my vocabulary, or, at the very least, phrases or thoughts that I recognize as unhealthy if they creep up in my brain or in conversation. I encourage you to read them and assess your relationship with food:

1. ‘I’m banning sugar/fruit/carbs from my diet.’

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Are you? That sounds difficult, sad, and downright impractical. Glucose is your body’s preferred source of energy, and it needs it!

I have no idea who decided bread and pasta are like, the worst thing ever, OR who decided that that the only ‘acceptable,’ sources of carbohydrates are quinoa and sweet potatoes, but it’s time to recognize that carbs are an important part of a healthy diet, as are sources of fat and protein.

So important, in fact, that it’s recommended you eat a majority of your calories from carbohydrates. So embrace that bread baby! And the fruit. All the fruit. And unfollow anyone on Instagram who tells you fruit is bad for you. They are bad for your mental health.

2. ‘I feel so guilty if I eat ____.’

Yummy Vegan Oatmeal Apple Cinnamon Rolls - Kbaked

Eating should never make you feel guilty. You are a freaking living organism for crying out loud. Do you feel guilty drinking water if you’re thirsty? No, you probably don’t.

So why on earth would you feel guilty giving your body fuel when you are hungry? Eating when you are hungry is the same as drinking when you are thirsty. Give. Your. Body. What. It. Needs.

And if you have guilt or anxiety around certain foods, perhaps you need to assess your relationship with eating. Food is just food. If you want an apple, eat an apple. If you want a cupcake, have a cupcake. Your body will break it down, digest it, and give you energy. So eat food. Enjoy it. And move on with life.

3. ‘No food after XX:00pm.’

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Hey just another reminder that your body is a living organism, not a clock or a machine. You should eat when you are hungry. Period. Want lunch at 10:00am? Eat it. Want it at 2:00pm? Also cool.

Clocks don’t always match up with your hunger cycle, and every day is different. Instead of judging when you want to eat, or setting up windows when you can, start listening to your hunger/fullness cues instead of eating on a schedule.

4. ‘I didn’t work out today, so I can’t eat any __________ or go out to dinner/dessert.’

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That sounds like a rigid, unhealthy relationship with food and movement. If you’re moving your body with the sole intention to burn calories, OR you feel you do not ‘deserve’ certain foods if you haven’t worked out enough, you may have an unhealthy relationship with exercise.

Here’s a fun fact: you burn calories all the time. When you’re sleeping, when you’re digesting food, when you go to the bathroom, even when you think – all of those things burn calories.

The human brain consumes roughly 420 calories per day, so you should be eating enough to fuel your brain, organs, and body enough to live through each day with ample energy and mental clarity.

Exercise should make you feel good; it should make you feel stronger. It isn’t a box you have to check off your list every day in order to eat appropriate amounts of food.

I don’t want to look back on my life and regret missing fun dinners or desserts out because I didn’t work out enough that day.

5. ‘Never miss a workout! #Noexcuses! #MotivationMonday.’

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No excuses? What if you’re sick, tired, sore, or having a really stressful day where adding exercise to your routine will greatly increases your stress level? Those sound like darn good excuses to me…

Exercise should enhance you, not stress you out. And you should be able to ride with the ebs and flows of life and skip exercise when you aren’t feeling it or it isn’t convenient and not feel guilty or anxious about it.

Overexercising can increase stress hormones like cortisol, and cause all sorts of nasty impacts on your body/health. Making overexercise unhealthy.

If you think it’s more important to burn calories every day than to maintain your health, you should seriously check your relationship with food/eating.

6.  ‘I was so bad last night….I ate  _____.’

Vegan Almond Cherry Cake Mary Berry GBBO Inspired

If you are labeling eating behavior as ‘good,’ and ‘bad,’ you may be flirting with (or have a full blown) disordered relationship with food.

People ask me all the time “Is X food or Y food better?” To which, I always respond, “Foods are very complex and everyone is different and in need of different things, so that’s a very complicated question.”

Try not to view foods as ‘good,’ and ‘bad.’ Sure, there are foods that have more fiber or protein or vitamin whatever than other foods, but just because a food is high in sugar or lacking trace minerals doesn’t make it ‘bad.’

Sometimes you gotta eat for your mental health or to enjoy social experiences. For example, if you choose not to eat cake on your friend’s birthday even though you want to eat it, simply because you think it’s ‘unhealthy,’ you are doing yourself more harm than good. And sometimes you just need a damn cookie after a long day because you are craving it.

Same goes with travel. Tasting new foods while traveling should enhance your travel experience, not cause anxiety. EMBRACE IT.

7. ‘I feel insane if I don’t workout every day.’

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Do you? Because that is a little insane, and sounds a bit like exercise addiction, especially if missing exercise causes you to have anxiety. See numbers 4 and 5.

8. ‘I’m at my calorie limit for the day, so I can’t have any.’

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If you count calories or track macros, I urge you to stop.

Can I ask you a question? Is your body a calculator? No. No it is not. So why are your treating it like a math equation. Every single day is different, so your needs are different each and every day to reflect that.

Some days you may be crazy hungry and need 5 meals and 4 snacks. Other days you may have less of an appetite. Both are totally normal. So why would you try to achieve a specific number each day, you’re actively disengaging from your hunger/fullness cues and REALLY messing with your body’s ability to naturally maintain homeostasis and body weight.

Do yourself a giant favor, and skip the counting. You’ll feel free, and more in tune to what your body wants, and what it actually needs.

9. ‘Earn/Sculpt Your Body.’

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This is something I often hear at gyms or boutique fitness studios. Even at a boutique fitness studio I really love and have a membership to, I see/hear this all the time and it bothers me.

Here’s why: I just don’t think you should feel like you have to treat your body like it’s a goddamn piece of clay for some art show or something. Your body breathes. It digests food. Your brain thinks. It helps you learn, create, share information, and interact with others. It also helps you be able to exercise, and do all other amazing tasks you may need to do throughout the day.

Your body is FREAKIN’ AMAZING. So instead of viewing it as something to manipulate, how about showing it some gosh darn well-deserved appreciation?!

10. ‘I’m on a cleanse/doing a non-toxic lifestyle thing.’

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Lol…I have no idea what people mean by ‘cleansing’ or ‘detoxifying foods.’ These are sexy phrases that have no scientific backing/evidence. No food has shown significant evidence to cleanse or detoxify you…your liver and kidney remove any real toxins so you can consider yourself all good on that front.

All of these cleanses and detoxifying powders and pills and potions and are simply a way for unregulated supplement companies and the ‘health influencer’ Instagram stars who promote them to make money off vulnerable people who are innocently looking to improve their health. Which is pretty shitty and irresponsible of them, if you ask me.

Same with ‘giving your digestive system a break.’ Hey guess what, you still digest things like juice. And your digestive system is designed to digest food on the regular. Like I said in #9, your body is FREAKIN’ AMAZING.

Would you put your pet on a cleanse? No, you probably wouldn’t. Because you’d think to yourself “No, that’s not normal. My dog is supposed to eat every day and would be grumpy if they didn’t.” Well then. Same goes to YOU!

So skip that cleanse, and buy some delicious groceries and EAT. Because eating is satisfying, delicious and fun.

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I challenge you to recognize when these phrases come up in conversation, on TV, on a magazine cover, on an Instagram ‘health influencer,’ star’s stories, or on the wall at a fitness boutique and ignore them. You have the power to do so and it is oh so very freeing.

This takes time and practice to do so be patient and forgiving with yourself. But your brain and body will thank you!