Corn and Black Bean Chowder

I will never forget the first time Chris and I made this soup.  Shortly after we first met, we picked our farm share, after spending the day at a wine tasting.

 We felt inspired by all of the fresh summer corn in our share, continued "tasting," and went to work.  Needless to say, we awoke in the morning to find a lot of corn kernels on the kitchen floor.  This soup best fresh, but can be frozen for up to 3 months.

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What You'll Need:

2 c onion, minced

olive oil

1 sweet bell pepper, chopped

4 c veggie stock 

1 potato, chopped 

4 c corn kernels (best sliced right from the cob! 

1 can black beans, rinsed and drained 

2 tsp sea or Himilayan salt

pepper to taste

3/4 c grass fed half and half, or unsweetened milk of choice


Saute onion in large soup pot with olive oil until aromatic.  

With an exception of the milk, add remaining ingredients.  Bring to a boil, reduce to a simmer.  Cover and cook until potatoes are tender, about 15 minutes.

Remove from heat, stir in milk.  If you're feeling spicy, sprinkle with crushed red pepper and ENJOY! <3 


Serves 4 as a main, 6 as a side. 

2019 CSA SHARES: Get in on the Local Goodness

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It’s that time of year!! Maybe you’re already signed up for this season, or maybe you’ve never heard about them. A CSA (Community Supported Agriculture) share is a local farm offering a certain number of farm “shares” of his/her crop to the public. These vary, and typically consist of veggies, but often times include fruit, eggs, cheeses, and even meat. Consumers purchase a share from their selected farmer and receive a predetermined quantity of the farmer’s crop regularly throughout the growing season. Even in Western PA, where we experience a relatively harsh winter, there are plenty of programs and shares to choose from 12 months throughout the year.

Why should you sign up for one?

Our eating and shopping habits are not just important for our health, but for our local economies, the environment, and the future of our food system. We cast a vote each and every time we buy. How and where we choose to spend our money is really important, and every dollar we spend creates a much greater impact than we realize.

Nearly half (45%) of money spent within local markets will remain there. Compare this with a meager 13% of money spent in chain retailers, and it becomes evident that even the most modest change in spending habits can produce considerable economic impact. Eating seasonally can be hard off season, especially in these cold winter months. It takes a little bit of creativity, flexibility, and a willingness to try new things. Bonus? Foods eaten in season are more flavorful and packed with more nutrients.

Outlined below, please find some of my family’s favorite summer shares in the Western PA/Pittsburgh area. Click the name of each farm to be directed to their website!

Not from Western PA? Click here to check out Local Harvest to find a CSA in your area!

garlic scape &amp; spinach harvest

garlic scape & spinach harvest

BLACKBERRY MEADOWS ORGANIC FARM

-Weeks: 20+

-Cost break down: Lots of options, ranging from Market Share Cards (like a gift card for the market), or up to $32 per week depending on what your needs/interests are! 

-Extras: Garden shares, market memberships, pasture raised, happy pork, homemade soaps.  This year, they are also inviting CSA members to the farm house weekly to chop, roast, blanch, freeze and taste their harvest with farmers & others members!  They also host weddings and events at the farm!

-Pick up locations: On farm (Natrona Heights), North Side Farmers Market, East Liberty (Construction Junction)

-Perks: Aside from being one of the only certified organic local farms in the area, Jen, Greg,  Evelyn and Olivia provide the most personal experience, hands down. They are present for all CSA pick ups, and you get to know them well.  They understand the importance of farm immunity and gut health, which is why they encourage people to come out and spend time on the farm. They grow the best heirloom tomato you will ever taste, beautiful greens and garlic. These guys also team up with Four Frozen Farmers in December to sell Christmas trees at Construction Junction—a great way to support all facets of local agriculture!

pickled garden veggies, summer squash, farm haul

pickled garden veggies, summer squash, farm haul

KRETSCHMANN ORGANIC FARM

-Weeks: 25

-Cost break down: A few options, ranging from $20-$30/week, depending on what your needs/interests are! 

-Extras: Cheese, mushrooms, chicken, coffee, winter shares

-Pick up locations: Kretchmann utilizes residential porch pick up locations, so they’ll you’ll be assigned a pick up area based on proximity to your home.

-Perks: Don and Becky grow tree fruit, which is hard to find grown organically in this area!

summer fruits, cucumbers sprouting, garlic

summer fruits, cucumbers sprouting, garlic

PENN'S CORNER FARM ALLIANCE

-Weeks: 32

-Cost break down: $19-$26/week. Lots of options, ranging from as little as 8 weeks- to full season at 32 weeks. Certified organic, gluten free and vegan shares available.

-Extras: Online farmstand with fresh cut flowers, eggs, cheese, pork, beef, lamb, gift baskets, winter shares, extra quantities of vegetables & fruit, honey, jams, relishes, local maple syrup & honey, canned goods.

-Pick up locations: Our business, 3 Rivers Outdoor Company, is hosting a pick up this season! You can come and see us every week in Regent Square and scope outdoor gear while picking up your CSA! Penn’s Corner utilizes residential & small business porch pick up locations; you choose one convenient for you.

-Perks: Also, because they are a cooperative, you will also find a huge variety with this share. Penn’s corner works with more than 25 organic and sustainable farms & food producers around the state, providing a wide array of farm fresh goodies.

annual garlic harvest, weekly CSA haul

annual garlic harvest, weekly CSA haul

DILLNER FAMILY FARM

-Weeks: 21

-Cost break down: small, large and biweekly shares, ranging from $16-28/week. 

-Extras: Online Farm Stand with eggs, Amish breads and cookies, extra quantities of vegetables and fruit, flower bouquets, pastured brown eggs, honey, cheese, jams, relishes, and frozen organic chickens.  

-Pick up locations: We’ve been hosting a pick up for Dillner for the last several years, so if sign up, you could see us each week at our home, too! They also utilizes residential porch pick up locations—you choose the pick up location that is most convenient for you.

-Perks: These guys also have a brick and mortar farm stand located just off of Route 8 in Gibsonia. It is a one stop shop for seasonal veggies, fruits, seedlings/plants, eggs, bread, honey and locally canned goods. I made a biweekly trip here last fall for fall fruits, and purchased the most stunning wildflower seedlings in the spring for my garden! 

heirloom tomatoes, North Side Farmers Market, gazpacho with garden veggies

heirloom tomatoes, North Side Farmers Market, gazpacho with garden veggies

In the meantime, check out this farm share inspired chowder, a family favorite,   here.

In the meantime, check out this farm share inspired chowder, a family favorite, here.

I have experience working with all of these farms, and am happy to answer any additional questions you may have!! There are sooooo many other options in Western PA, and definitely something that is a good fit for your family.  Explore options on localharvest.org.  

Please also share your knowledge in the comments below! If you are unsure, and want to test the waters before making a huge commitment, opt for a small share (typically half of what is offered in a regular share, or offered biweekly). If you don't mind getting your hands dirty, many also offer work share/volunteer opportunities for a share discount, giving you the opportunity to be part of the magic.

Our family counts down the days until the start of growing season—being part of a CSA takes the guesswork out of what you should buy to eat; Mother Nature chooses for you! All of the farms listed above are accepting shareholders for the 2019 growing season. So, what are you waiting for?!


P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 20th):

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--Banana splits for breakfast, HOLLA! 

--A hearty winter salad that will blow your damn mind

--Caprese linguine to get a taste of spring 

--Veggie loaded pizzas 

--And a coconut curry for the win! 

Let's connect!  Contact me HERE anytime.

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Balancing Life & Self Care + Spiced Milk Recipe

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I spoke with a friend recently who was like "Sarah, I don't know how you do it all!"

I told her something, and I want to share with you too. 

I shower an average of 5 days a week. I raise my voice. My small kitchen is always trashed. I drop f bombs. {Sometimes in front my 5 year old.} Ive learned to complete most things in shifts. I eat chocolate. We're always late. When I can, I stay in my PJs all day and cook. I shop the sales rack at discount stores. I give Ziggy lollipops and let him watch cartoons. Until about 6 months ago, I drove a car that had a tape deck. Yes, a tape deck. 

I am no different than anyone. I am just a thirty something first time mom. Like many of you, I am trying to navigate this season of my life… figuring out how to balance a career, raise a toddler, grow a baby, prioritize self care, keep my marriage and friendships alive.

It's easy to get caught up in the highlight reel. But let’s be real; nobody really has their shit fully together. Some days it’s not easy to release living up to the standard of perfection that is portrayed in the media. To look at what everyone else is “doing” and not feel adequate enough. But I need to tell you something.

 

YOU ARE ENOUGH.

 

Allow yourself to feel the way that you need to feel, even if that means not being okay some days. Allow yourself to be supported. Allow yourself to hang up your superwoman cape. To do what makes you feel good, continue to live in a way that makes you feel good and inspires you--let the rest go.

And above all, remember that you're doing a really great job. ❤️

 

Speaking of self care, you have to try this simple recipe for spiced milk. It warms the soul, satisfies a sweet tooth and has anti-inflammatory powers:

dairy free, gluten free, vegan

dairy free, gluten free, vegan

What You'll Need:

1 1/2 c unsweetened almond or coconut milk.

1/4 tsp ground ginger

1/4 tsp cinnamon

1/4 tsp turmeric

 1/8 tsp pure stevia

Heat milk, whisk in spices. Sip to your hearts delight!


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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 13th):

--Girl Scout Cookies for breakfast (yes, for real) 🍪

--A sweet and spicy lentil salad 🍏

--A heart warming soup, so fresh and so green green 🍲

--Healthy Alfredo! 🍜

--And a veggie loaded spin on rice and beans 🍚

**This week only!  Use Use discount code 👉🏼 Babyiscoming  for 30% off your first month🧚🏼‍♀️

So awesome right?!


Hey, don’t be a stranger! Leave a comment, or contact me directly any time here.

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Easy Foods to Stock up on Leading Up to & Post Baby 🤰🏻👶🏼 (or when life gets crazy)

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We're expecting a baby any day now, and I told my hubs Chris last night that I was going on our last big grocery shopping trip to stock up on the essentials.  {like I have control on when this babe will come of something, ha!}  

If you're wondering if I did this same type of planning and preparing 5 years ago when we were expecting Ziggy that answer is a big-fat-no.  I did a lot of winging it back then, in every sense of the word, and stocking our freezer or planning for postpartum nutrition was NOT the first thing on my radar.  I mean, I don’t think it was on my radar at all.

I've learned a lot since then--one big, KEY lesson is how something seemingly insignificant (the food I put into my body) impacts my mood, my energy, my sleep, my patience, and generally how I operate on the day to day.  I've also learned that a little planning or prep can save me lots of time and headaches when life gets cray (because it does....like all the time).

So, whether you're about to have a baby....or are just living your life waiting for a day to throw you a curve ball (cause it will), the resources I've pulled together are going to be super valuable!  

Check out my most recent grocery haul with #easybutton essentials:

And be sure to check out the Stock the Freezer Guide, free downloads, and more, HERE .


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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 6th):

 --Chocolate for breakfast (yes, for real)
--An easy twist on an old Mediterranean fave 
--Veggie noodles + curry oh my!
--A loaded baked potato that will not disappoint 
--And a protein packed eggplant dish that everyone will love


Hey, don’t be a stranger! Leave a comment, or contact me directly any time here.

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Freezer Stash Meals + Free Downloads!

Soaking up the days (weeks?!) with this stud before baby comes. Also sneaking in one last date night with Chris tonight! 😍

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We’re in that weird place where baby could come tomorrow 😳 or in like 3 weeks 🤷🏻‍♀️.

Let the waiting game begin! 👶🏼

Our freezer is stocked —The response around creating a resource that included my freezer stash plan, with recipes and a grocery list was an overwhelming YES! 🙌🏻

These recipes are simple, packed with flavor and nutrients, and are going to simplify our lives as we welcome the new babe. I know they will simplify your world, too!! I’m excited to share them with you. 🥳 Check them out here.

We’ve also updated the site with tons of amazing resources, free downloads, one week meal plans and other goodies. Some only offered for a limited time! Head over and see what inspires you 😍

I would love to know…what did you do in the days/weeks leading up to baby?


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Freezer Stash Meals

We stopped at target 🎯 before this grocery run and Ziggy asked “why are we buying so many things?”

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“Because I’m nesting” 😂🐣

The struggle is so real 🤣🤣

Doing some major batch cooking over the next week or two!! Stockpiling the freezer to make eating as well as possible EASY those first few weeks of healing & transitioning to a family of 4. (👪+👶🏼 omgeeee!)

The response around creating a resource that included my freezer stash plan, with recipes & a grocery list for each was an overwhelming YES! So, here it is!

Questions? Reach out to me directly!!

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How to Make Amazing Meals at Home

When I shared last week's free meal plan pics, I received soooo many messages along the lines of "I wish I could make my food look that good! Do you deliver?" 🚗

The answer?

I don't prepare & deliver (yet, lol!), BUT you can TOTALLY make food this good in your own kitchen!! 🤘🏼

This is beauty of these meal plans -- ALL of the hard work is done for you. We've developed and tested the recipes to ensure they don't suck. 👌🏼

Then, we outline what you'll need for each meal, complete with a specific grocery list for the week & pantry staples. Like literally just print and go. 📄

Oh! and a bonus weekly video with time saving kitchen hacks. 💃🏻

Still feeling short on time?

We include #easybutton hacks with each recipe, perfect for people who are busy, want to cut down on prep time, or who value convenience over budget. 🙌🏻

Expect these to be simple. Life is already crazy enough--there is NO need to over-complicate things! We include only what you need to know to get the end result (a fab meal). No fluff. 🦄

If meal planning isn't your jam...if it makes you feel overwhelmed...if you want to eat healthy but are tired of boring, bland food, want more variety and better health-- outsource that shiz! Give yourself the GIFT of these weekly meal plans!! 🎁

{tap the photos to see all the goodness}

This week's plan is LIVE and TO DIE FOR!!

I'm talking tacos for breakfast🌮

The meanest avocado toast you've ever experienced 🥑

A seriously bomb stir fry 🌶

Hearty black bean soup 🍲

...and a tex mex inspired salad for the taking. 🥗

Learn more and get yours here: https://www.sarahkaminski.com/meal-plans


How to Get Your Kid to Eat Healthy Food

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🍏How to get your kid to eat healthy food🍏

Give them choices that involve only healthy choices. They'll think they're winning 😉

Don't force them to eat anything. Encourage them to taste and celebrate their willingness to try! 🎊

Eat healthy food. Yup, you! They learn by what they see, not by what we teach. Be a good role model now, while they still think we're cool. 😎

Choose your battles. They'll eat nothing but bananas for 48 hours? They'll survive. Think back to what you lived on back in college. 😳🍻

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PS! Did you know we just launched a meal plan subscription?! 

Learn more about The Veg Out Meal Plans here 👉🏼👉🏼 https://www.sarahkaminski.com/meal-plans/

Get a taste (literally!) of what it’s all about, totally free 👉🏼👉🏼 http://www.sarahkaminski.com/freemealplan


Free Plant Based Meal Plan Download!

I know from experience that trying to eat better can feel confusing, overwhelming and taste bland and boring. So, we’ve been working on an exciting project that makes eating your veggies not suck 👌🏼

Here’s a sneak peak of what’s on the menu this week and you can download it completely free this week!! 😍 (click the image to see them all!)

So, why more plants? 🌱

Aghhhhh where do I begin?!

It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >> Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, regulated bowels 🙌🏻

Mentally>> Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 🧠

Another huge perk? You'll likely find you are saving money by eating more meals at home, having a plan, utlizing pantry staples, incorporating more plant-based proteins, and have an overall lower grocery bill! 💰

Actual reflections from people eating from the plans:

“The food tastes great. Best of all I have not been constipated since incorporating your food!! Finally!!!!”

"My energy is increased, and my skin is clearing up!"

"The recipes share ingredients so there is no waste!"

Learn more about The Veg Out Meal Plans here 

👉🏼👉🏼https://www.sarahkaminski.com/meal-plans/

This is the last week the free plan is available! Get your hands on it here 

👉🏼👉🏼http://www.sarahkaminski.com/freemealplan


#fueledbyplants

33 Weeks Pregnant and Painting

It’s sometimes wild looking at a before and wondering how you lived with it for that long 😳 *tap to expand see bedroom transformation*

While I put the final coat of paint on these walls a couple weeks ago, my grandmother called to wish me a happy birthday.

“You’re painting on your birthday?!”

“Yup! Totally not enjoying this part, but know I will enjoy the outcome.”

Sure, painting while 33 weeks pregnant was definitely not the highlight of my week. 🤰🏻

But I loved creating a vision for what I wanted to room to look like..picking out the paint..working on a project with Chris..going to home goods and picking out new tiny touches..reorganizing the space.

The only part that really sucked was the painting part.

And I’m so glad I stuck with it because our bedroom is a much more beautiful place
to be !! 😍

So when you find yourself wrapped up in the part of the journey that feels hard.. the part that you hate the most.. the part that you find yourself complaining about..

..shift your focus to your vision, the process you’re in, and all the little pieces along the way that actually give you joy. 🧚🏼‍♂️

You don’t have to go fast. You just have to go ❤️

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PS. With the end of the month and the arrival of this baby fast approaching, this is the final week to be a part of Nutritional Foundations! This 4 week program simplifies all the nutrition noise out there, and sets the stage for a way of eating you can (and will!) sustain for LIFE!

Lessons from a 4 Year Old

Aghhh this sweet child of mine. 😍

We learned we were expecting him just about 5 1/2 years ago. We weren't ready, and I cried. A lot.

Well you know how they say that there’s a positive intention in everything?

He's taught me that my body is powerful, resilient and strong. He's retaught me that the simple things are the most special; the sunshine, new experiences, and that laughter is the best medicine. 🌞

He reminds me to be fearless, the true meaning of patience, and the power of a good nights sleep. 🌜

And, a consistent reminder that it’s reallyyyyyy easy to put yourself on the back-burner when you are focusing on the people that you love. 👨‍👩‍👧

We want to bring our A game -- to be alive and engaged, which means it's easy to put yourself last. 🤦🏻‍♀️

But I’ve learned something really important...

I can't bring my A game when I’m depleted, exhausted, overworked, over committed, and consistently putting my needs last. 🚫

When I do, he ends up cheated. He doesn’t get the best version of me, he gets a worn down, depleted, cranky, walking dead version of me. 💀

And if Ziggy gets that, we all know what Chris gets 😳🙈

When I’m trying to be everything to everybody, do all the things, wear all the hats, be everywhere all the time... all while thinking I’m bringing my A game, but instead am bringing my B, or C or D game.

He’s taught me to be honest about what I want, what I need, what deserve, and how to re-prioritize and HONOR what is most important.

Who knew someone under 4 feet tall could teach someone this much!?

It’s pretty wild. If I knew what a positive impact this little person was going to have on my life, I wouldn't have cried so much. ❤️ 

What have your children taught you?

Meal Plans

If you wish you had a plan heading into each week... are looking for a simple, consistent place to start... maybe feel like you're getting bored with food... and want to layer something in that doesn't break the bank (or taste like cardboard)... Read on, sister, read on…!

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Peace Out Bland and Boring ✌🏼

Colorful, balanced plant-based meals that are proof eating your veggies does not have to suck. These nutrient dense meals are designed to deliver flavor & satiety that balance blood sugar, reduce cravings and help the body do what it knows how to do best -- use food as fuel to give YOU energy!

 

Increased Energy & Improved Health 🚀⚡️

People report lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, healthy bowels, eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression...and more. Just by eating more plants.

 

Weekly Hacks 💡

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski. She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more! These will ultimately save you money, time and lots of headaches!

 

What kind of results can I expect? 

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Aghhhh where do I begin?!  It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >>  Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain,  regulated bowels

Mentally>>  Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 

Another huge perk?  You'll likely find you are saving money by eating more meals at home, having a plan, incorporating more plant-based proteins, and have an overall lower grocery bill!

 

What’s Included

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Recipes

Each week, you will receive (5) new recipes.  (1) breakfast, (1) lunch, (3) dinner.  If you feel like the lunch recipe would make a good dinner, or the breakfast recipe a good lunch, etc, by all means, do your thing!  

Instructions 

Expect these to be simple -- there is NO need to over-complicate things!  We include only what you need to know to get the end result (a fab meal). No fluff.  

Macro Breakdown

Each recipe with include a list of macronutrients -- these are the essential and bulk nutrients (protein, fat & carbohydrates) the body requires on the daily  for growth, energy, and health.  I will also include fiber sources, as these are essential for optimal health and vitality!  

Grocery List

Every week is complete with a grocery list, organized by section, to streamline and simplify your shopping experience.  Can I get a hell yeah?! 

Pantry Staples

These are things that may, or may not, already be staples to your pantry (or fridge/freezer).  Not to worry, as you will begin to slowly accumulate ingredients that you will use over and over again! Be prepared to stock some flavorful and nutrient dense staples to your pantry, fridge and freezer!  

#easybutton

Grocery lists note #easybutton hacks where appropriate.  These are great options for people who are busy, want to cut down on prep time, or who value convenience over budget.  Use these as you see fit!  

Favorite Kitchen Hack 

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski.  She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more!  These will ultimately save you money, time and lots of headaches! 

"It's all done for me. I don't have to rack my brain about what to eat!"

"I finally broke through my plateau and am back to pre pregnancy weight!"

"The recipes share ingredients so there is no waste!"

 

FAQ

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Who is this for?  

If you are…

—Too busy to plan home cooked meals

—Ready to learn to eat in a way that you can sustain for the rest of your life

—Really wanting to eat & cook healthier/more balanced meals but don’t know where to start

—Maybe bored with food, and want to incorporate meals that aren't bland, boring, or taste like cardboard

What is included each week?

—1 breakfast recipe

—1 lunch recipe

—3 dinner recipes

—Grocery list

—Pantry staple list 

—Macro breakdown so you begin to understand where you’re getting your protein, carbohydrates, fat plus other important nutrients in your plant centered meals!

+ a bonus video each week with a favorite kitchen hack


Why aren't there enough recipes for 3 meals per day, 7 days per week?

Because many of them would go to waste!  We generally tend to bite off more than we can chew (figuratively and literally, ha!)  Plus, not every {one} body thrives from a 100% plant-based diet.  This is about beginning to layer in some more plant-centered meals,  all while keeping you out of overwhelm and into action!  

When will I receive my first meal plan?

Access to your first meal plan is available immediately upon enrollment.  Yay!

 What kind of recipes can I expect?  

100% of the recipes included in the program are plant-centered.  While not all bodies thrive from a 100% plant-based diet, ALL bodies benefit from incorporating MORE plants!  This is an awesome way to incorporate more veggies into your diet, try new foods, and improve your health, energy and vitality.  If you are looking for bland, tasteless meals, this will NOT be your jam.  

What is the cost?  

Membership is only $25/month!  To put this into perspective, you can take back your life and radiate health and happiness for less than the cost of…

1 Starbucks per week

2 bottles of decent wine per month

A date night to the movies

…or a manicure

Amazing, right?!

What if I decide the subscription is not for me?

You can cancel at any time by emailing support(support@sarahkaminski.com).   

What if there is someone who I think would love this subscription program, too?

Share it with them!  For every (1) new person you personally refer, you'll get $10 off your subscription the following month.   It's like giving the gift of health to both yourself and people you care about--and I mean seriously, what is better than that?!  

What if I have questions?

For questions, or to make changes to your account, email support @sarahkaminski.com   We will be in touch with you directly within 24 hours M-F!  

"My energy is increased, and my skin is clearing up!"

"My GI issues are completely resolved."

"What I’ve learned has changed my life and my mind regarding food is changed forever!"


Still on the fence?

Check out this short 20 minute workshop!

 

Ready to incorporate our not-bland-not-boring-taste-freaking-fabulous recipes to simplify your life, save money, and improve your health?


Questions? Contact me directly! Can’t wait to get cooking together!

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Figuring Out All the Diet Advice

As I savored every bite of breakfast this morning, I couldn’t help but think about how grateful I am to have figured all of this diet crap out. 🙌🏻

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For the longest time, I didn’t eat breakfast. I figured, well, one less meal means that many fewer calories. 🤦🏻‍♀️

Then that period of time where I banned carbs. I don’t even want to talk about it. I think I had PTSD for a long time afterward. 🤬

Then there was that period of time I had a meal replacement shake daily for breakfast. Great on occasion, but MAN was I hangry and already eating a second breakfast 2 hours later. 👿

All of this confusion and trauma, coupled with my journey to naturally balancing my hormones + irritable bowels, inspired studies in what the 5% of people who are succeeding are doing right. 💁🏻‍♀️

{Yup you read that right. 95% of our attempts to get the body and health that we want are failing, which is why we’re constantly searching for a new solution}

Anyway, I’m dying to get what I’ve learned out there 🤩

If I created a free online workshop, where I outlined the exact steps that I’ve applied in my own life, and my clients apply to theirs.. would you be interested in attending?

2018 Recap

This week, I reflected on 2018 with my Mastermind Community. The lessons I’ve learned?

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✨It is okay for ME to be supported!!

✨Our bodies are these crazy, intricate machines that will fully serve us when we serve them.

✨MINDSET is key to success in anything--continue to feed, nourish, exercise and rest my mind just as I do my body.

✨STRESS MANAGEMENT is such a key piece. A stressed body will not heal….release weight….or stay pregnant.

This year full of highs and lows, but overall filled with joy and so much gratitude:

Completing my Life Coach certification to compliment my work in Holistic Health, providing fuel to create the programs that now serve women across North America 🤩

Dipping my toes in the Pacific Ocean for the first time in an all expenses paid leadership retreat 🌊

Proudly supporting my husband Chris Kaminski and our friend & business partner Christine Iksic as they opened the doors to 3 Rivers Outdoor Company🌲

Dipping my toes in the Gulf of Mexico and for the first time in my life, not completely obsessing or self criticizing how I looked in a bikini 👙

For the first time ever, walking out of a store with a pair of pants that felt good on my body, without giving a f👊🏼ck about the number in the tag 👖

Being super intentional about getting fresh air and sunshine with Chris and Ziggy -- in other oceans, on trails and in neighborhoods 🌞

Watching moments of pure JOY on Ziggy’s face and experiencing this life through his eyes 🙇🏼‍♂️

Finally listening to everyone 😂 and launching The Veg Out Meal Plan Subscription; helping people everywhere simplify what’s for dinner with healthy recipes that don’t suck! 🥕

And of course, grateful for every day that I’m still growing this rainbow babe! 🌈
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Sending thoughts of peace and joy to everyone as we embark on a New Year!! ✨🎊🥂

Meal Plan Subscription

If you wish you had a plan heading into each week... are looking for a simple, consistent place to start... maybe feel like you're getting bored with food... and want to layer something in that doesn't break the bank (or taste like cardboard)... Read on, sister, read on…!

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Peace Out Bland and Boring ✌🏼

Colorful, balanced plant-based meals that are proof eating your veggies does not have to suck. These nutrient dense meals are designed to deliver flavor & satiety that balance blood sugar, reduce cravings and help the body do what it knows how to do best -- use food as fuel to give YOU energy!

 

Increased Energy & Improved Health 🚀⚡️

People report lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, healthy bowels, eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression...and more. Just by eating more plants.

 

Weekly Hacks 💡

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski. She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more! These will ultimately save you money, time and lots of headaches!

 

What kind of results can I expect? 

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Aghhhh where do I begin?!  It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >>  Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain,  regulated bowels

Mentally>>  Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 

Another huge perk?  You'll likely find you are saving money by eating more meals at home, having a plan, incorporating more plant-based proteins, and have an overall lower grocery bill!

 

What’s Included

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Recipes

Each week, you will receive (5) new recipes.  (1) breakfast, (1) lunch, (3) dinner.  If you feel like the lunch recipe would make a good dinner, or the breakfast recipe a good lunch, etc, by all means, do your thing!  

Instructions 

Expect these to be simple -- there is NO need to over-complicate things!  We include only what you need to know to get the end result (a fab meal). No fluff.  

Macro Breakdown

Each recipe with include a list of macronutrients -- these are the essential and bulk nutrients (protein, fat & carbohydrates) the body requires on the daily  for growth, energy, and health.  I will also include fiber sources, as these are essential for optimal health and vitality!  

Grocery List

Every week is complete with a grocery list, organized by section, to streamline and simplify your shopping experience.  Can I get a hell yeah?! 

Pantry Staples

These are things that may, or may not, already be staples to your pantry (or fridge/freezer).  Not to worry, as you will begin to slowly accumulate ingredients that you will use over and over again! Be prepared to stock some flavorful and nutrient dense staples to your pantry, fridge and freezer!  

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Grocery lists note #easybutton hacks where appropriate.  These are great options for people who are busy, want to cut down on prep time, or who value convenience over budget.  Use these as you see fit!  

Favorite Kitchen Hack 

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski.  She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more!  These will ultimately save you money, time and lots of headaches! 

"It's all done for me. I don't have to rack my brain about what to eat!"

"I finally broke through my plateau and am back to pre pregnancy weight!"

"The recipes share ingredients so there is no waste!"

 

FAQ

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Who is this for?  

If you are…

—Too busy to plan home cooked meals

—Ready to learn to eat in a way that you can sustain for the rest of your life

—Really wanting to eat & cook healthier/more balanced meals but don’t know where to start

—Maybe bored with food, and want to incorporate meals that aren't bland, boring, or taste like cardboard

What is included each week?

—1 breakfast recipe

—1 lunch recipe

—3 dinner recipes

—Grocery list

—Pantry staple list 

—Macro breakdown so you begin to understand where you’re getting your protein, carbohydrates, fat plus other important nutrients in your plant centered meals!

+ a bonus video each week with a favorite kitchen hack


Why aren't there enough recipes for 3 meals per day, 7 days per week?

Because many of them would go to waste!  We generally tend to bite off more than we can chew (figuratively and literally, ha!)  Plus, not every {one} body thrives from a 100% plant-based diet.  This is about beginning to layer in some more plant-centered meals,  all while keeping you out of overwhelm and into action!  

When will I receive my first meal plan?

Access to your first meal plan is available immediately upon enrollment.  Yay!

 What kind of recipes can I expect?  

100% of the recipes included in the program are plant-centered.  While not all bodies thrive from a 100% plant-based diet, ALL bodies benefit from incorporating MORE plants!  This is an awesome way to incorporate more veggies into your diet, try new foods, and improve your health, energy and vitality.  If you are looking for bland, tasteless meals, this will NOT be your jam.  

What is the cost?  

Membership is only $25/month!  To put this into perspective, you can take back your life and radiate health and happiness for less than the cost of…

1 Starbucks per week

2 bottles of decent wine per month

A date night to the movies

…or a manicure

Amazing, right?!

What if I decide the subscription is not for me?

You can cancel at any time by emailing support(support@sarahkaminski.com).   

What if there is someone who I think would love this subscription program, too?

Share it with them!  For every (1) new person you personally refer, you'll get $10 off your subscription the following month.   It's like giving the gift of health to both yourself and people you care about--and I mean seriously, what is better than that?!  

What if I have questions?

For questions, or to make changes to your account, email support @sarahkaminski.com   We will be in touch with you directly within 24 hours M-F!  

"My energy is increased, and my skin is clearing up!"

"My GI issues are completely resolved."

"What I’ve learned has changed my life and my mind regarding food is changed forever!"


Still on the fence?

Check out this short 20 minute workshop!

 

Ready to incorporate our not-bland-not-boring-taste-freaking-fabulous recipes to simplify your life, save money, and improve your health?


Questions? Contact me directly! Can’t wait to get cooking together!

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Second Trimester Workout

Imagine if we lived in a world where babies stopped their attempts at walking the first time they lost balance and landed on their behinds. 🍑

We would have a world full of grown humans, who were perfectly capable of a skill they gave up on, and would have missed out on a lifetime of other things because of it. 👶🏼

Thankfully, babies are determined and resilient. They fall. They fall hard. And they do it over and over and over again. They don’t say, “I can’t,” they don’t give up, and they don’t judge themselves for every little flop. 🙌🏻

They surround themselves by supportive people, who cheer them on. They persist and persist...until one day they cruise from point A to point B without a crash, beginning to develop a skill they will carry with them for a lifetime. 🚶🏼‍♂️🚶🏽‍♀️🚶🏿‍♂️🚶🏼‍♀️

We would never tell a baby perfecting their craft they’re doing it wrong, that they’re stupid & clumsy or to give up. But the words we say to ourselves? They’re often toxic and prevent us from moving forward. 🤚🏼

I talk to women every.single.day. that share with me that they can’t do certain things. That they feel defeated. That they feel {this close} to giving up. That they pick up momentum but then lose steam. They try to figure it out on their own. And I relate to all this pain, because I’ve been here. 😭

Those babies? They’re onto something. They allow themselves to be supported. They have a clear vision on what they are setting out to do. They are open to trying some things differently, and THEY DON’T GIVE UP. 👏🏼👏🏼

Applying these shifts 👆🏼 has completely transformed my life, and is, hands down, why I haven’t used pregnancy as an excuse to stop moving with intention, eat loads of garbage, or let my mind judge my body as it expands and changes to accommodate this HUMAN! (so crazy right?!)

Ziggy, the bump and I are going to visit family over the next few days, but I’ve opened a few slots in my calendar next week for complimentary health coaching sessions. If this message resonates with you, and you’re ready to implement, let’s connect ! (No buddha squats required.. I mean, unless you want to 🤣🤰🏻)

❤ 👇🏼

Meal Planning Service!

"I am feeling overwhelmed and confused about all of the diet and nutrition information out there."

"I am too busy to plan home cooked meals!"

"I am so done dieting, and am ready to learn to eat in a way that I can sustain for the rest of my life."

I hear you loud and clear!

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What if you had a simple place to start? 

A guaranteed way to begin to incorporate more fresh veggies into your diet, that didn't suck?

What if, every week, you had FIVE nutrient dense recipes to feed your family, without having to plan them?

Complete with grocery list and pantry staples done for you, without having to figure it all out?  

And weekly video tutorials with priceless kitchen hacks to make your life easier?

What if it was DONE for you, every single week...

All for less than you pay for ONE meal out!

 Would it positively impact your life?

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I am currently seeking a limited number of test group participants for a meal plan subscription program.  If you are interested, please check out the details, and complete the application below.  This is an awesome opportunity to receive one month of deliciousness, and see a positive impact on your energy, your waistline, your wallet and your most valuable resource, YOUR TIME, at a discounted rate.

These will accepted on a first, come, first serves basis.  If you are interested, apply now!

Real Food First: Nutrition Foundations

I’ve been getting a lot of requests for a nutrition basics course. You know, something that teaches the basic foundational principles around what to eat, in a way that ditches the fad diet mentality and will serve you for LIFE. I’ve got your back!

This Nutrition Foundations program might be a good for you if you are:

→ Tired of counting, measuring, feeling deprived or feeling low energy and like crap

→ Noticing that what always worked is no longer working

→ Interested in learning to eat in a way that will taste fab and keep cravings at bay

→ Ready to get started, but fear the the commitment of time or money involved longer program (and if you’re being really honest with yourself..fear failing..again)

→ Eager to trade short term solutions for long term, sustainable solutions

 
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This 4 week program is designed to take the confusion about what to eat, provide a platform for mindful patterns around food, and create a foundation for long term, sustainable lifestyle change. No crazy pills, tricks, gimmicks, or diets of negative self talk.

Just real food, and the tools you need to learn what foods are best for your body, and how to continue to make food choices that make you feel fab. What you learn and apply in this program will give you the body {and health} you want and deserve!

What’s included:

>> (7) modules, complete with coaching and relevant resources. These address: water, high energy foods, what to eat, understanding cravings, navigating the grocery store, ingredient labels, and simplifying all the food/diet marketing messages out there.

>>Embedded in the program is the 14 Day Cleanse, an incredible opportunity to identify the right foods for YOUR unique body & tap into energy stores you didn’t know you had. This is NOT a starvation cleanse!  A variety of nutrient dense, high fiber foods are conveniently planned for you, taking the guesswork out of wondering what is okay and not okay to eat.  No crazy juicing or shakes required.  

>>Recommended food blogs, recipes, meal planning tutorial & templates, food journal and MORE.

>> (3) 60 minute group coaching sessions via webcall, to share celebrations, ask questions, explore where you are feeling stuck, and to create a sense of community. These are held weekly and recorded.

>> Exclusive online membership site

This program doesn’t exist to give you MORE information; it exists to give you CURATED information. What that means is that what you can expect is information that is relevant, recipes that don’t taste like cardboard, and tools you can use EVERYWHERE, for the rest of your LIFE. Prepare to learn ONLY what you need in order to completely transform your view on food, nutrition and diet…forever.

 

What clients are saying...

 

"Sarah changed my mind regarding food, forever. She has truly changed me and pointed me in the RIGHT direction!! I am so tuned into how my body FEELS when I eat. It's so easy now to pass on the garbage! I don't have to ponder or think.. my mind automatically says no."-C.P.

 

 “I have gained more energy, am making time for exercise, am using techniques to keep me into action and feeling so much better about myself.  I am incorporating more plant based food and a focusing on a balanced plate.” -P.M.

 

 “I have re-discovered the good feeling that comes from truly caring about my well-being, by making self-care a consistent and joyful priority. I am well on my way." -J.K.

 

 

FAQ

What makes this program different?

No. More. Fads. This program is complete with the tools you need to learn to eat in a way that you can sustain for the rest of your life, focusing on Real Food First. Be prepared to shed unwanted weight, increase energy & confidence, begin to heal your relationship with food, and heal your body so you can be free from pain and medications.. forever.

What happens after I enroll?

You will have immediate access to your membership site, complete with everything you need to get started! Content is released over the course of 4 weeks, to keep you out of overwhelm, and IN ACTION!

What is the cost?

This is among the top questions I receive. My question for you is, what is the emotional, physical and financial cost of staying exactly where you are? I invite you to book a complimentary call using the link below to explore this further, and learn more!

I'm not really sure if this is a good fit for me. How can I learn more?

Schedule a complimentary Discovery Session, where we'll talk more about your goals, and discuss together whether or not this program is a good fit!

Healing Your Relationship Food

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I remember so clearly laying in bed at night feeling low and come up with grand plans about how I was going to "get skinny." 😆

Diet pills....Low carb....Grapefruit....Cabbage soup....I counted points, calories, portions....Over exercised....Drank my calories....Saved up and then binged… 😣

It was the consistent struggle between “getting back on track” or just saying eff it and drinking wine and binge eating SnackWells cookies for dinner, even though I just had restocked my fridge with loads of fresh produce.  🥦

I was always looking for the next big thing that was going to give me the body I really wanted, but was really stuck on the start-again-stop-again train.  And I wondered why I couldn’t get out of bed in the morning, struggled with irritable bowels and why I couldn’t “just get skinny”😆

 
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Then, in my early 30s, about a year and a half after my son was born, I was the thinnest I have ever been -- and also the real beginning of what I now recognize was a completely warped body image. I loved my body -- but I didn’t fully enjoy my life--  I was too busy obsessing about food, did 3 day starvation cleanses regularly to "reboot" or "get back on track" and was super judgmental every time I ate "too many" carbs, "too much" fat, or enjoyed an ice cream cone with my family. 🤣





 

These years of chronically dieting ultimately triggered a hormone imbalance, that caused an ugly string of symptoms to rear their heads..

🤷🏻‍♀️Missing and irregular cycles

🚽Constipation

😭Crazy moods

👄Chronic mouth sores

🤚🏼 Dryness and loss of skin pigmentation

💁🏻‍♀️ Brittle hair & nails

🤯 Constant state of brain fog.

I began seeing doctor, after doctor, after doctor, and chased my own tail with no answers until I couldn’t take it anymore. Something needed to change...

Fast forward 3 years and I have a healthy relationship with food, a healthy relationship with my body, and I've RECLAIMED MY LIFE!

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🚫 No more diets.

🚫 No more judgement.

🚫 No more irregular cycles.

🚫 No more crazy moods.

🚫 No more constipation.

🚫 No more brain fog.

And the list goes on!

 

After years of navigating my own journey, studying nutrition, habit change, and becoming a Holistic Health & Lifestyle Coach, I have created a FREE 30 minute workshop to help you take the first step toward feeling like an empowered and healthy woman again.  💃🏻

Are you ready to heal your relationship with food, your body, and reclaim your life?

See you there

❤👇🏼








Is it Time For A Cleanse?

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  • Do you tend to gain weight easily especially in your belly?

  • Do you have extra pounds that won’t come off with diet and exercise?

  • Do you have headaches more than occasionally?

  • Do you frequently belch or feel gassy or gurgling in your belly?

  • Do you tend to feel lethargic during the day?

  • Do you have cravings for sugar or starchy foods?

  • Do you experience mood swings or anxiety?

  • Do you have difficulty focusing or experience foggy brain?

  • Do you have allergies or hayfever?

  • Do you have an unexplained skin condition or acne?

  • Do you experience pain, muscle achiness, or stiffness in your joints?

  • Do you feel addicted to foods that you know aren’t good for you... and yet you can’t stop?

  • Do you feel anxious, upset, nervous, or downright cranky?

  • Have irregular periods?

  • Dry skin, brittle nails and/or thinning hair?

  • Do you get bloated after eating?


If you answered “Yes” to any of these questions, read on!


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This 14 day gentle, yet effective approach delivers an all access pass to boundless reserves of energy you didn’t know you had. You’ll find that every part of your body works better simply by “switching on” your metabolism and body’s natural healing abilities.

This is NOT a starvation cleanse!  It is developed based on years of personal experience, research, and based on the premise of an elimination diet, designed to help you identify the best foods for YOUR unique body.

Over the course of 14 days, we eliminate common allergens and triggers to essentially “clean the slate,” and then slowly reintroduce each food. A variety of nutrient dense, high fiber foods are conveniently planned for you, taking the guesswork out of wondering what is okay and not okay to eat.  No crazy juicing or shakes required.    

Package includes online membership site, complete with detailed program guide, tutorials & food journal, (1) 30 minute 1:1 coaching session, email support as well as recipe guides and relevant resources! 


What clients are saying...

"This program helped me to break the cycle of emotional eating, reduce cravings, improve focus and digestion, and gave me an overall happier demeanor! I found Sarah’s expertise, support and time allotted for preparation were key in my success. I feel confident that I have the tools that I need to sustain the way that I feel now, for the long term. This is just the beginning!" -Klara D.

"I loved the way you can basically eat good foods and how the plan was laid out easy to follow. I'm feeling great -- so much better in my body and mind." -Christine A.

"This program helped me to identify what some of my triggers are, as well as which foods are best for my body. I have adopted healthier habits, resulting in improved focus, energy and weight loss. I have also identified new ways to manage stress, and am regularly meal planning for my family. I feel light, energetic, and healthy!" -Casey S.

"I am feeling so much better than I did 1 week ago. I feel calm and clear headed. I hope this feeling lasts and I can get rid of all my old bad eating habits and fixes." -Jeree G.

"I learned to be more conscious of my surroundings and of things I put into my body." -Amanda W.