• health
  • Q&A WITH FEMALE ENTREPRENEUR KAELI BAUMAN OF FLIGHTFŪD

    It should be no surprise by now how much of a fan I am of FLIGHTFŪD. But I don’t think I’ve shared much about how much I am absolutely impressed and amazed by Co-Founder and Creator of the brand and product, Kaeli Bauman. I met Kaeli last summer in a coffeeshop while she was visiting Seattle, and I left our coffee date feeling inspired as ever. We talked a fair amount about flying (as she is an ex-flight attendant for a major airline), her beloved product, the side effects of flying in which she shared so much incredible research that pretty much blew my mind, our favorite layovers, and other jumpseat topics. I really admire her, not just for what she’s created, but for what she stands for and I am excited to share this interview with you.

    What was your favorite thing about being a flight attendant? Least favorite?

    My favorite thing about being a flight attendant was the flexibility in my schedule and the sense of adventure I felt every time I came to work. My first year as a flight attendant was, in particular, very memorable. It didn’t matter where I was flying to or where my layovers were, I had so much fun. The morale was really high with crew members at that time and we all had so much fun no matter where we were. I made some lifelong friends, and my time spent working as a flight attendant holds a very special place in my heart.

    As many good things are, my favorite part of being a flight attendant was a double edged sword – despite loving the flexibility and travel that came with the job, I started to crave more routine and stability with my weeks. It was hard on relationships with people who weren’t in aviation – it was very much it’s own little bubble which other people didn’t understand. 

    What was the inspiration behind FLIGHTFŪD?

    The inspiration came from my experience working as a flight attendant and getting curious about what was happening to my body in the air. I didn’t feel great while flying and I sensed that it was taking a toll on my body. I went back to school to study holistic nutrition and did research on flying and health – this is where I discovered that there are 6 main effects of flying on the body. 

    I went to several health food stores in Toronto (where I was living at the time) and on layovers in NYC and LA looking for a product which could address these 6 effects. Every store gave me 6-9 different supplements to take which wasn’t awesome because I lived out of a suitcase and was really looking for an all-in-one solution specifically for flying. This is when I decided to go out and create the product I wanted myself.

    How long did it take you to do all the research you needed to get the product created?

    About 3 years. There has been a lot of foundational work behind the scenes prior to our Oct. 2019 launch. Originally, it was just myself, and now there are 3 of us building the company and bringing the brand to life. I had no idea where to begin to start a food and supplement brand, so the first year was what I call a “sponge” stage – learning a lot about manufacturing, regulations, formulations, food science, supply chain, building my business acumen etc. We launched two concept products in 2017/2018 to test the product and get feedback and then officially launched at the end of 2019. 

    When was the moment you realized FLIGHTFŪD could succeed?

    I knew it could succeed when we started getting repeat orders. It’s one thing when someone purchases your product to try it for the first time, but when they love it and come back again, I think it really shows a successful product-market fit and validates that you are solving a problem people care about. 

    What has been the biggest obstacle with launching FLIGHTFŪD?

    Great question. I think an interesting challenge for FLIGHTFŪD is that we are, in a way, creating a new market. People don’t really know what is happening to their bodies when they are flying and so because of that, they aren’t actively seeking out a product to help. This means that we have to get creative with our marketing – a lot of what we do is around education.

    What is your biggest tip for female entrepreneurs when starting their own company?

    I have 3 tips:

    1. Make sure that your business is something you are really passionate about and which adds value. 
    2. Have a lot of patience. You’re going to have to put in a lot of work without any “reward” initially. This is the opposite of how most of us operate, we’re living in a very “instant gratification” obsessed world right now.  
    3. Practice resourcefulness and resilience. You’re going to have to get creative and scrappy, be solutions focused, and bounce back and pivot from setbacks. 

    Aside from FLIGHTFŪD, what are your travel essentials?

    A big scarf which can sub as a blanket, a good book, and some healthy snacks pre-packed from home. 

    What foods do you eat when you fly? Is there anything you avoid?

    I try to eat food which is easy to digest and packed with micronutrients. I love packing apple slices with cinnamon and cayenne pepper. I avoid meat and dairy because they tend to take longer to digest and are mucous forming. I also avoid cruciferous veggies like broccoli or cauliflower because they make be feel bloated.

    Where can travelers purchase FLIGHTFŪD? 

    Right now they can purchase online at www.flightfud.com and soon some local stockists as well. We also offer an Aviation Employee Program where flight attendants and pilots can enjoy our product at 40% off. We launched this program to make the product more affordable and accessible to them – https://www.flightfud.com/pages/aviation-employee-program.

    What’s next for FLIGHTFŪD?

    We’re focused on building awareness of our flagship product Inflight Elixir, but expect new food products in the future 🙂

    How much of your success do you think is hard work and how much of it do you think is luck?

    Love this question. Elizabeth Gilbert wrote about ideas and how they are brought to life in her book “Big Magic.” She believes that “Ideas have no material body, but they do have consciousness. Ideas are driven by a single impulse: to be made. Therefore, ideas spend eternity swirling around us, searching for available and willing human partners. When an idea thinks it has found somebody – say, you – who might be able to bring it into the world, the idea will pay you a visit.”

    I fully believe that the idea to bring FLIGHTFŪD to life found me when I was at a place in life where the idea was relevant to me (working as a flight attendant) and I paid attention. So I’d say there is a bit of luck with having the idea. The important part is the execution, which is definitely hard work. I fully believe, with conviction, that you can’t “out work hard work.” So for this, I’d say FLIGHTFŪD’s success to date is 10% luck and 90% hard work. 

    And with that, I will leave you with the link to support Kaeli and her amazing creation (MY absolute travel essential), FLIGHTFŪD. Try it for yourself the next time your plans call for travel. All the love and take care of that body!


  • eats
  • OH WHAT (TO)FUN

    Scrambled tofu with kale and soyrizo (from Trader Joe’s) with a side of tots. DUH.

    I’ve been eating (mostly) plant based for about two months and one thing that I am LOVING is tofu. I grew up eating tofu, so it never creeped me out. I had experimented with cooking tofu before, but they were always super basic recipes and nothing as good as my mom would make. This time around, let’s just say the obsession is real. Here are 4 ways I’ve been loving having tofu.

    SCRAMBLED

    Can I just say I don’t even miss eggs? Not even a bit. I know. I know. I was all about my savory breakfast (most commonly eggs on avocado toast) in the morning, but a lightbulb went off when one day, I decided to experiment with tofu and turmeric. Turmeric adds the perfect golden color which mimics eggs which is borderline creepy but it seriously tastes SO GOOD. I love cooking with turmeric because of its anti-inflammatory properties, so it’s just a bonus that it helps with the aesthetic of my “eggs.” I like to play around with different spices and herbs, but here is my go to recipe:

    • 14 ounces extra firm tofu (one standard container)
    • 2 tablespoons avocado oil
    • 2 tablespoons nutritional yeast
    • 1 teaspoon turmeric (option to start out with 1/4 teaspoon and add little by little, especially if you are not fond of the taste of turmeric)
    • 1 teaspoon black pepper
    • 1/2 teaspoon sea salt (I actually used Firefly Kitchens probiotic salt but sea salt will work fine!)
    1. Drain and remove excess water from the tofu by using paper towels and pressing it onto the tofu with a heavy weight (I use books).
    2. Heat up the oil on a large skillet.
    3. Lower the heat to low-medium and using a spatula, break up the tofu block into crumbles.
    4. Add spices.
    5. Mix well and bring the heat to high.
    6. Stir frequently and sauté the tofu until the color darkens and tofu gets a little crispy.
    7. Add more salt, pepper, and/or crushed red pepper (if you like it spicy) to taste.

    MARINATED AND AIR FRIED

    This has got to be one of my favorite things I’ve been eating, period. All you need to do is drain the water from your tofu, cut it into 1/4″ thick slices, and marinate it in whatever sauce you have in your fridge. My favorite so far has been Sriracha BBQ (literally just Sriracha mixed with barbecue sauce). After marinating for 20-30 minutes (option for longer too), I pop them in my air fryer for about 15 minutes at 400F. Every air fryer is different, so keep a close watch! When finished, the sauce should be dried and created a crispy layer. Spicy, sweet, and delicious! Perfect for buddha bowls, salads, and sandwiches.

    PURÉED INTO AN AIOLI

    Definitely gotta give credit to Dig Inn for this one. My absolute favorite sauce is the garlic aioli made from tofu (they’re all so good, try them all cause they are free! Bless them!). Though I haven’t tried making it myself, I always get a few when I visit them in New York and Boston so that I can add it to my bowls and salads. From there, I also got hit with an idea to create a nut-free vegan alfredo sauce using puréed tofu. I will be posting a recipe on my Instagram soon, so be on the look out!

    TOFURKY DELI SLICES

    Perhaps not the “healthiest” by any means, but easy, and such a great alternative when all you want is a sandwich or wrap with something to complement all the veggies. I’ve been a fan of Tofurky deli slices for quite some time, but have just recently grown such an appreciation for it since going plant based. Not only is it affordable, but I actually love the way it tastes. I love the texture. Because it is a processed food, I try to have it in moderation. But either way, I am so grateful there is a great plant based alternative for sandwich lovers!

    Hope this inspires you to try something new, even if it’s not tofu! All the love!

  • health
  • INVEST IN YOURSELF

    Exploring the night market in Hoi An, Vietnam

    Not until just recently, it was almost a little taboo to do things for yourself. To take time to meditate in the morning or time the time and money to pamper yourself. Did mental health days even exist?! I think self care is so important and here are some of my key items I think are worth investing your time and money into when caring for yourself.

    Gym Membership or Gym Equipment

    Whether you’re into yoga, spin, prefer to workout at home, or enjoy a variety of fitness activities (check out ClassPass), you are investing in yourself and your health. So own it and go on with your bad self!

    Supplements

    I’m talking adaptogens, collagen, probiotics, etc. These are all things that will benefit you in the long run. I’m personally taking a multivitamin to supplement my plant based diet and they’re not the cheapest, but they are worth every penny.

    Skincare

    My skincare regimen is so sacred to me and I’m not mad about it. I choose to invest in locally made and nontoxic serums and my skin has never looked or felt better. I highly recommend @herbivorebotanicals to anyone looking to switch things up! I would also recommend looking into nontoxic makeup. It can be pricey, but chemicals in makeup and nail polish can be very damaging to your body over time.

    Hobbies

    Whatever it is that sets your soul on fire, do that. Love cooking? Take a cooking class! Enjoy trail running? Make the time for it! You are so deserving of fun things.

    A Good Walking Shoe

    Honestly though. Think about your poor feet and how far they’ve taken you thus far. It’s time we take care of em. New Balance makes some great ones and I can always find them at the Rack for a great deal. But it’s definitely worth the splurge to get a style that suits you.

    Therapy

    Not only is it worth the money, but it’s worth your TIME. I am a bit of a hypocrite here though, because going to therapy is something that has been on my back burner to do list for far too long. Let’s be accountability buddies and make it a goal to meet with one next year. 

    Cocofloss

    THIS IS NOT A JOKE. Perhaps this is my personal opinion because oral hygiene is so important to me. So aside from an electric toothbrush (also an essential), I think investing in a good floss is also something to consider. This is going to sound gross, but just think of all the plaque lingering on and in between your teeth. My teeth have never been so clean after using Cocofloss and I will never go back.

    Closet Essentials

    Think timeless pieces and also items that you wear often. For me, that’s a pair of black Chelsea boots. A travel friendly backpack. A pair of blue jeans so comfortable you can also wear them as as a non-revenue passenger. Workout pants. It’ll be different for you, but just consider investing in quality pieces. Not only is it more sustainable, but it will actually save you money and time in the long run too.

    Travel

    So I am totally biased here but I truly believe that so much growth (and honestly LIFE) happens in traveling, especially alone. It’s not always affordable to travel, so I recommend setting financial goals to keep yourself on track with saving to make the trip. It’s also not a bad idea to start with a smaller trip. One of my favorite U.S. cities worth visiting is Austin, TX and it is pretty affordable! Keep your eyes peeled for flash deals on flights and hotel too. Hotel Tonight is also a great resource for more affordable last minute accommodations.

    This is my own personal list. Honorable mentions: dirty dozen six organic foods, your living space and what goes in it to bring you peace and joy, and BOOKS! What’s on yours? All the love.

  • health
  • BEST OF VEGAN CHEESE

    vegan charcuterie board from Rebel Cheese in Austin, TX – a vegan deli

    Cheese is probably my favorite food of all time but unfortunately, my sensitivity to dairy makes it hard to enjoy it without stomach pains. Oh the joys of getting older!! FORTUNATELY though for us, there are so many alternatives out there now. It’s amazing and honestly mind blowing. Here are the best of the best!

    Kite Hill Cream Cheese

    My first love. This almond milk based cream cheese has the texture of cream cheese and the taste will have you wondering if you accidentally had the real thing. I am obsessed with the jalapeño flavor!

    Miyoko’s Kitchen Cheese Wheel

    An absolute MUST for any vegan OR non-vegan charcuterie board. The flavors are absolutely insane and they are the true reason why I could do without real cheese. The double cream chive, garlic herb, and sundried tomato garlic are all BOMB.

    Miyoko’s Kitchen Mozzarella

    IT MELTS. I REPEAT. IT MELTS. This cheese is my favorite to top on pizzas and tastes amazing in Caprese salads too!

    Spero Goaty Chevre

    If you’re a goat cheese lover, you are freaking welcome. One of the best plant based cheeses I have ever had, period. Clean ingredients. Win, win, win!

    Field Roast Creamy Original Chao Slices

    One of my favorite plant based sliced cheeses. I prefer to have it melted in a sandwich versus cold but still good either way!

    Violife Just Like Smoked Provolone Slices

    Super tasty hot or cold. Kind of crazy how they nail the taste of Provolone.. just not gonna question it.

    Kite Hill Ricotta

    I find that vegan ricotta is one of the easiest cheeses to make, but if you don’t have the time, this one is a WINNER. Taste and texture on point.

    Rind Paprika Brie

    The ONLY reason why this isn’t at the top of the list is because it’s so hard to get your hands on. I tried it for the first time at Rebel Cheese, a vegan deli shop (equipped with vegan charcuterie boards) in Austin and I just can’t stop thinking about it. I have been dying for a Brie that actually tastes like Brie, and well, this is it.

    Siete Spicy Blanco Cashew Queso

    The name speaks for itself. It’s spicy and delicious and the list of ingredients is one of my favorite things about this brand. Absolutely ZERO fillers and junk!

    The Honest Stand Cheddar Style Dip

    WOW. JUST WOW. My favorite lazy day mac and cheese recipe has been brown rice elbows, two large spoonfuls of this dip, a splash of non-dairy milk, salt, and pepper. You won’t believe your eyes or your taste buds!

    Hope this wasn’t too CHEESY. If you’re skeptical, just give one of these a try. I promise your mind will be blown. All the love!

  • health
  • FOODS I EAT AND AVOID WHEN I FLY

    The facts are facts. You bloat when you fly. It was kind of eye opening for me when I was a brand new flight attendant and a senior mama pointed out a water bottle to me and said something along the lines of, “see that? That’s your body right now,” as the water bottle expanded before our eyes. I realized then that I am sacrificing a lot for this job. Being punished for eating veggies and hummus? ABSURD. But this is my life, and I want to share with you what I eat and avoid when I fly to feel good when I land.

    EAT EAT EAT

    • GREENS! This one is kind of a no brainer. There are so many vitamins we get from greens so whether it’s a $10 green juice from the airport, packed salad from home, or greens tablets (Amazing Grass makes great ones), get em in!
    • Berries. They are full of vitamins and are such a hydrating fruit. Perfect to snack on midflight.
    • Citrus. Vitamin C + hydration. Winner winner chicken dinner.
    • Melon. Another hydrating fruit. Noticing a pattern here?
    • Cucumber. Eat you water!
    • Charcoal. Detoxify as you fly.
    • Ginger. Ever notice why ginger ale is such a popular beverage on flights? It’s great for your tummy! Bring ginger tea to avoid all the sugar.
    • Turmeric. Because of its anti-inflammatory properties, I like to sprinkle a bit over veggies (+black pepper to activate the curcumin) or have a golden milk latte midflight!
    • No-legume dips. Listen. I love hummus as much as the next person. In fact, so much that I will sacrifice stomachaches for it sometimes. But the more I fly, the more I realize it’s not worth it, especially not on long flights. I’d rather opt for other dips that are just as good! Bitchin Sauce and Baba Ghanouj are some of my favorites! Kite Hill makes awesome dairy-free dips too.
    • Coconut water. It’s got a lot of electrolytes and great for extra hydration.
    • Kraut. Your digestive system gets confused when you fly, so one of the best things you could do is pay extra attention to your gut!
    • Gluten free oats. I love having oats because it leaves me feeling satiated which keeps me from mindless snacking. (Pro tip: prep your oats in a jar, then ask your flight attendant for hot water! That way you can create your own dream oats and avoid added sugars.)

    AVOID AVOID AVOID

    • Legumes. It’s tragic, I know. Especially being plant based. Beans, lentils, chickpeas – I’ll see you when I land.
    • Cruciferous vegetables. Now this is just cruel. We are being punished for eating veggies and it sucks. But here’s the thing – broccoli, brussels sprouts, cabbage, kale, arugula, and cauliflower have fibers and raffinose which cause extreme bloating. And that is no bueno when you fly.
    • Carbonated beverages. I stopped drinking soda awhile ago, but I also stopped drinking sparkling water a little bit ago because of the bloat caused by little air bubbles. Think about it. You’re basically drinking air!
    • Dairy. I don’t consume dairy often anyway, but I especially try to avoid it when I fly because it upsets my stomach.

    I should also add that I am not a nutritionist or a professional. For the past five years, my body has been a real life experiment and this is just what works for me. Also note that you should drink A LOT of water. More than you think you’d need. I also love to add FLIGHTFŪD to my water when I fly! I’ve noticed that when I take it, I land less bloated and fatigue. It’s like magic. As always, I hope this helps!! All the (gut) love.

  • health
  • SUPPLEMENTS ON THE FLY

    I love taking care of my body by getting lots of sleep and eating tons of veggies – but when I fly? Let’s just say my body needs a little extra TLC. Between working redeye flights and living half of my life at 30,000 ft., I find myself feeling sleep deprived, bloated, fatigue, lethargic, and stressed. All of these symptoms can put me in a little funk, and that’s not okay! I am a happy person and I want to keep it that way.

    I started experimenting with supplements about a year ago. I tried everything from charcoal pills, digestive enzymes, and probiotics in all shapes and sizes (pill form, plant based yogurts, kombucha, etc.). I couldn’t find a routine that would stick and it was hard to determine what fixed what. I also feel like I was constantly being my own guinea pig based on random bits of information that I would receive from other flight attendants, blogs, and influencers.

    I was really intrigued to try some of Body Bio‘s supplements for one main reason: it’s backed by science. I LOVE SCIENCE. There’s nothing better than seeing scientific evidence backing why something works versus hearing someone rave about a product “just because.” Body Bio proudly announces on their website’s homepage that they have 45 years of research behind their product development, and rightfully so! Because they are a science and research-based company, many physicians back their products.

    So, I decided to be my own guinea pig again. This time, with more confidence and hope! A couple of weeks ago, I received my Foundational Kit in the mail and have been using them ever since. The products I’ve been implementing into my daily routine are:

    • Sodium Butyrate: detoxifier of ammonia and neurotoxins to promote digestion and a healthy liver
    • Balance Oil: healthy Omega fats to aid heart and brain health
    • PC (Phosphatidylcholine): produces liposomes in the body which supports brain function and memory

    All of these three key supplements combined are able to support me during times of stress while working 2 jobs and constantly being on the go, and most importantly, aiding my “permanent bloat.” Here are the main differences that I’ve noticed:

    • LESS BLOAT!!!! This is HUGE for me. As a flight attendant, I’ve joked about accepting the fact that I will be permanently bloated, but all the while being somewhat serious about it too. Since using Sodium Butyrate on a regular basis and ESPECIALLY while flying, I’ve noticed a drastic difference in how I feel. My stomach doesn’t hurt as much and I’m not as uncomfortable and inflamed when I fly. That said, I still have been avoiding processed foods (especially foods high in sodium), been drinking lots of water, and avoiding carbonated beverages. It also helps to chew slower when you eat to aid your digestion.
    • More clarity. Balancing two jobs is not easy, but I’m handling it like a pro thanks to PC and balance oil. I’m usually a bit disorganized and scatterbrained, but I feel like I’ve been able to handle keeping a booked schedule pretty well. Instead of spacing out and stressing about what I have to do, I’ve turned to meditation and creating an abundance of to do lists.
    • Less stress. With more clarity and feeling better physically, I’ve been less stressed. Stress is linked to so many diseases and illnesses. Personally, I feel like staying calm and stress-free is the key to living a positive and healthy life.
    • More energy. I’ve been able to get up earlier to get my day started and getting so much done before going to work, which makes me feel super productive and happy!
    • Better communication. Sometimes, I might need some help with words or I’m unsure of how to approach a situation, but lately, I’ve been able to communicate pretty well. I’ve been able to crank out business e-mails, as well as strengthening my problem solving skills at work with both jobs.
    • Detoxify. This is not a benefit I can see or feel, but based on research and knowing what these properties are meant to do, I know that these supplements are helping detoxify my body from toxins from flying. As a flight attendant, I am exposed to a crazy amount of toxins IE: radiation, so I’m glad to know that these supplements are naturally detoxifying my body!

    It’s safe to say, I’m really happy with my results so far and I plan on taking these supplements to aid my mental and physical health for a long time. I’m so glad that there are products out there (BACKED BY RESEARCH!) made to make my life as a flight attendant just that much more enjoyable! I hope you find this useful and that you can try it out for yourself to see the difference it can make. If you want to learn more, click here! All the love!

  • health
  • THE WHOLE 30: THE GOOD, THE BAD, AND EVERYTHING IN BETWEEN

    mason jar meal with sautéed bok choy in coconut aminos, red bell pepper, carrots, roasted sweet potato, baked salmon, roasted zucchini, and microgreens

    As a disclaimer, this is me sharing MY personal experience (word vomit style). I am not saying that you will feel this way if/when you try the Whole 30. Everybody is different and reacts to things differently!

    THE GOOD GOOD

    I loved eating WHOLESOME, REAL foods. It was nice to cut the processed foods and snacks and focus on eating foods that we grow.

    The creativity I gained from this experience was incredible. I felt uninspired with my food prep, Instagram posts, and meals in general, so using ingredients like coconut aminos, watermelon radish, and edible flowers made cooking exciting again.

    I noticed that after the Whole 30, my taste was enhanced. Everything tasted so flavorful and so sweet!

    I saved SO much money not eating out and not drinking alcohol!

    I realized I don’t need alcohol to have fun, even when hanging out with my flight crew on layovers! Also felt REALLY GOOD not having alcohol for 30 days!

    I noticed that getting out of bed was easier! I woke up with a good amount of energy in the morning which made me feel really good!

    It made me realize how sugar is snuck into so many things – condiments, protein bars, juices, etc. I’ve always checked labels even before doing the Whole 30, but I became more knowledgeable and investigative when it came to unfamiliar ingredients.

    THE NOT SO GOOD

    I became obsessive. Just as a little back story, I have a little bit of an obsessive personality. Whether it be a hobby or food trends, I get sucked in easily and become.. well.. obsessed. I was obsessed with the food restrictions and became fixated on what I could and couldn’t have. That was awful for my mental state. I never seemed satisfied with what I was having if I was actually craving pizza or a cookie.

    I ate SO MUCH SUGAR. I don’t normally have a ton of sugar on an every day basis. My smoothies mostly contain steamed then frozen veggies and starting my day with a high protein/fiber/fat/greens smoothie really keeps me on track with a low sugar diet. Since I didn’t get to start my days this way, I ended up consuming a lot of fruit. I also snacked on dried fruit in between meals and having them for dessert too. I noticed the sugar was breaking me out and made me want more sugar too.

    I ate more than I should have. I feel like I was ALWAYS snacking. I don’t know if it’s because I was constantly thinking about food or what, but I noticed that I ate more than I normally do.

    Social gatherings were sometimes hard. It got easier and easier to hangout with friends and crews without eating the chips and salsa everyone else was having, but sometimes you just to be included. Hard to admit, but food IS so social.

    Eating out was really annoying. Making a million food modifications and asking what was in the salad dressing made me feel really annoying and a hassle to work with. I always ended up tipping extra!

    Having to explain what the Whole 30 was to people could sometimes be difficult. “Are you doing it to lose weight?” was one of the most annoying questions I got. It was also hard to explain why I was doing it since I ate Whole 30-esque to begin with.

    As a recipe developer, I missed baking and creating recipes with “non Whole 30 compliant” ingredients.

    THE IN BETWEEN

    My crew cooler staples: Chomp bars, Lara bars (dangerous- tried to have them in moderation/half a bar at a time), Epic bars, baby carrots, an assortment of nuts, GT’s kombucha (the only kombucha I could find without any added sugars), Suja green juice, tea (so much tea), nut butter, apples, collagen peptides packs, cucumber slices, avocado.

    I started drinking coffee again in place of my natural pre-workout in the morning (it has stevia in it). I noticed that my body responded well to it! I usually had it with a splash of homemade almond milk or coconut milk, and sometimes a scoop of collagen.

    The words “it’s only 30 days” really kept me going!

    I’d HIGHLY recommend doing the Whole 30 with someone you are close with/live with! The support is what kept me going but it definitely would have been a lot more fun and easier if I was cooking all of my meals with someone else and had someone to relate with on a daily basis.

    FAVORITE MEALS CREATED ON THE WHOLE 30

    BREAKFAST

    breakfast plate with an egg frittata, greens, roasted purple sweet potatoes, and berries
    egg bake with pasture-raised eggs, zucchini, purple radish, brussel sprouts, snow peas, and avocado
    sweet potato toast with roasted japanese sweet potato, smashed avocado, watermelon radish, a pasture raised egg made omelet, smoked salmon, microgreens, and kraut
    shakshuka with pasture-raised eggs, brussel sprouts, purple sweet potato, tomato sauce, avocado, watermelon radish, cilantro, and cashew cheeze sauce drizzle

    LUNCH

    sweet potato bun sliders with turkey burgers, red onion, kraut microgreens, dill, and a side salad
    a giant salad made with mixed greens, sweet potato ribbons, chicken sausage, purple radish, hemp seed crusted avo, dill, and edible flowers
    grown up kid snack plate with almond flour crusted air fried chicken nuggets, kale salad, sweet potato fries, zucchini fries, and avocado
    a niçoise inspired salad with arugula, jammy egg, smoked salmon, roasted sweet potato, cherry tomatoes, kraut, olives, sautéed green beans, and lemon

    DINNER

    vegetable stir fry with green beans, brussel sprouts, red onion, watermelon radish, zucchini noodles, mushrooms, and microgreens with a creamy almond butter tahini sauce
    sweet potato lasagna made with thinly sliced sweet potato, zucchini, almond ricotta, chicken sausage, marinara sauce, microgreens, and edible flowers
    pan seared salmon with roasted sweet potato, mushrooms, crispy brussel sprouts, microgreens, side salad, kraut, and pumpkin seeds
    fajita bowl with cauliflower lime rice, ground turkey, mushrooms, arugula, red peppers, microgreens, and edible flowers

    For recipes and more, visit my Instagram feed at @kaleintheclouds

    I hope this gave you a little insight of what being on the Whole 30 could be like! I would encourage it if you are rely heavily on processed foods AND have a relatively healthy relationship with food. I realized that for me, intuitive eating is so important and more my style. All the love!

  • health
  • MARCH FAVORITES (+ COCOKIND DISCOUNT)

    I feel like lately I’ve been going through a lot of change. Not necessarily bad by any means (I wrote a blog post all about positive change which you can see here). I decided to go all natural in the skincare and beauty department, which had me cleaning out my entire collection of beauty items to donate to friends and co-workers. I tried new things. I ended up loving them. This is me sharing all of that with you.

    Mineral Fusion Pressed Powder in Deep  3

    When Whole Foods had a 25% off beauty sale, I decided it was my chance to make a few more changes in my every day makeup routine. At the top of my list was a bronzer! I brought my bronzer with me and searched for something that looked similar in shade – found Mineral Fusion’s Pressed Powder, fell in love with the buttery formula and the rest is history! This product is a great dupe for what I was currently using to contour and I’ve been using it every day since!

    Cocokind Skincare Golden Elixir

    Can I get an amen for multipurpose products? As a flight attendant, I find it so convenient to pack things that have multiple uses. This  golden elixir roll-on is not only travel friendly, but it’s most definitely my new favorite travel buddy. I like to rub a little bit of the elixir on my fingertips and massage it into the ends of my hair. I also love keeping it close while flying because my all of the moisture gets sucked from my skin and it’s painful! Starting today until April 6, you can save 30% off your purchase over $50 using discount code “kaleintheclouds” at the checkout!

    Digestive Enzymes, Triphala, Probiotics, Apple Cider Vinegar

    GUT THANGS. Recently, I’ve been dealing with some hardcore gut issues. Constantly bloated because I’m trying to work a lot to save up. My gut is not having it! I started introducing the following things into my daily routine: digestive enzymes, triphala, probiotics, and  2 tbsp apple cider vinegar in 4-6 oz. water. I swear by these four things because I’ve noticed SUCH a difference in how I feel when I wake up and after getting off a flight!

    Vital Proteins Matcha Collagen

    I’ve been obsessed with VP’s Matcha Collagen ALL MONTH. Call me lazy, but there’s something so nice about having two things I use already mixed in one. Plus, it tastes great! I have a matcha latte every morning, even when I’m traveling! I make it using a glass jar and a small whisk, which you can get a tutorial for on my Instagram story highlights.

    Carrot Cake Smoothie Recipe

    This Carrot Cake Smoothie recipe I developed has got to be my favorite smoothie recipe I’ve ever made. It’s loaded with goods like you wouldn’t believe. Best part? It actually tastes like carrot cake! You can get the recipe here.

    Chaia DC Tacos

    The best eatery discovery of the month, or dare I say, YEAR?! I’m not kidding. This place blew my mind and I am already daydreaming of my next visit. Located in Georgetown DC, Chaia offers plant based farm to table style tacos that will make your tastebuds dance.

    Outdoor Voices

    It’s official. I am actually so obsessed with OV. Ever since I spotted a very chic athleisurely dressed gal on my flight (she seriously looked so cool, I wanted to be her friend), asked her where she got her leggings, and she raved about OV, I’ve been pining over everything on their website. Finally, I bit the bullet and placed an order for a few pieces that I now would genuinely say I would save them (and Delaney) first if my house were burning down. They are the comfiest, most flattering (dat booty!) pair of leggings I’ve ever purchased and I will never go back!

    Moore Than Rocks

    Located just 15 minutes away from mi casa is a crystal shop called Moore Than Rocks. I visited it twice last month and both times were so spiritual and self-fulfilling. The second time I went, I took some of my best friends and we all found gems, had a cleansing ceremony, and gave them homes. I am so happy to be learning about these gifts from our earth and to have them enhance my life and meditation practice.

    When Strangers Meet by Kio Stark

    I did so much reading in the month of March and one book that really stood out to me is a book called When Strangers Meet by Kio Stark. Stark discusses the art of meeting someone new and how meeting new people can enhance your life. As someone who’s passionate in solo traveling, I feel like everyone needs to read this book. The beauty of crossing paths with someone who you’ll learn later was destiny, is such a beautiful thing.

    Love season 3

    I was putting off watching this season of Love (a Netflix series) because I heard it was the last season, but damn. IT IS SO GOOD. If you are into romantic comedies with a lot of realness and quirk, this one’s for you.

    Music Favorites

    I’ve been making monthly playlists for a little while now and decided I want to start sharing them with you! Here is a link to my March playlist (Marching to the Beat of My Own Drum) on Spotify.

    And that’s a wrap! What did you babes love last month?!

  • eats
  • TURMER-KICK TUNA SALAD RECIPE

    You’ve probably heard turmeric this, turmeric that, but what exactly is it and why do we love it so much? Turmeric comes from a root (you can find it at your local grocery store!). This herb is pretty much like magic, but backed by science. Many studies have shown that turmeric has been found to:

    • act as an antioxidant
    • be anti-inflammatory
    • aid digestion
    • boost memory
    • lift your mood
    • prevent heart problems, diabetes, and cancer

    Needless to say, I like to try and sneak turmeric in EVERYTHING. By everything, I mean roasted veggies, salad dressings, cookies, tea, chicken and fish marinades, you get the idea. I am also a lover of golden milk lattes! But this recipe is one I wanted to share because 1. I have yet to see one like it and 2. IT’S FREAKING DELICIOUS. Give it a try and let me know what you think!

    Here’s what you need:

    • 1 can of tuna
    • 2 TBSP shredded carrots
    • 2 TBSP minced red onion
    • 1 TBSP avocado oil mayonnaise (I use Primal Kitchen Foods)
    • 1/2 finely chopped dill pickle
    • 1 TSP turmeric
    • 1 TSP paprika
    • 1/2 TSP cayenne pepper
    • 1/2 TSP tarragon
    • 1/4 TSP crushed red pepper
    • 1/4 TSP cumin
    • black pepper
    • pink salt to taste

    Feel free to add more avocado oil mayonnaise as you go to achieve your ideal consistency. Subbing mayonnaise for mashed avocado is also pretty tasty! You can also sub veggies around to your liking, but I found these veggies create the perfect taste and texture! I love flexible recipes though and I encourage that you change things up until you love it. Thanks for tuna-ing in and I hope you have a fantuna-stic day!

  • health
  • SUGAR DETOX RECAP (+ RECIPES!)

    I just wanted to check in with you guys and share my experience doing a 7-day sugar detox (for the first time!) inspired by Rachael’s Good Eats. After reading her blog post on the 7-day sugar detox, I decided to give it a shot. How bad could it be right? As some of you may know, I’ve fallen into the trap of many cleanses in the past. My last cleanse was regrettably a juice cleanse and it was a bit of a disaster. However after educating myself so much more, I decided this sugar detox would be a great reset for me. The idea of maintaining your blood sugar levels is something that should be a part of your daily life – I learned this after reading Body Love by Kelly Leveque (highly recommend read). I find that avoiding sugars in the morning (replacing with healthy fats and protein instead), helps me stay energized, satisfied, and keeps me from crashing. IE: instead of having a bowl of fruit for breakfast, I’d have avocado toast or a Fab 4 Smoothie (Kelly’s Leveque’s signature swear by shake – contains protein, fat, greens, and fiber).

    So since I don’t have a ton of sugar on the regs, this detox wasn’t extremely difficult for me. However, I STILL struggled every now and then but more so in social settings. It also tested my will power  when I got packages in the mail with new treats to try out from incredibly generous and wonderful companies. Confession: I actually slipped my first day because I totally forgot I was even doing the detox until I was reading the amount of sugar was in each serving. Yikes!

    WHAT WORKED

    Out of sight, out of mind! I found that my cravings would go away if I just avoided the sugary aisles at the grocery store. This was extremely hard though with all the holiday baking posts on Instagram. Although I will say it did get easier as the week went on!

    The benefits? Personally, I experienced no crash and I didn’t have craving. This also meant less snacking! My grapefruit tasted like candy and that in itself was pretty incredible.

    WHAT HELPED

    Here are some quick tips if you’re looking to try a sugar detox:

    • Using pomegranate seeds in salads – just a little sprinkle but it was so satisfying!
    • Berries in oats/smoothies. They’re not as sweet as bananas and  I actually prefer the tartness in berries over bananas.
    • Bulletproof chocolate with nut butter. I craved chocolate more than I craved anything else! This is sugar detox friendly and did the trick.
    • Eating small portions of fruit and then seeing if my body wanted more before investing in the entire piece. I did this with grapefruit especially and at most, I had half at a time.
    • Cacao and cinnamon everything! For all of my chocolate lovers, it will help so much.
    • Bulletproof matcha/coffee. I prefer my coffee black anyway so by adding some brain octane and healthy fats into my morning drink, I start my day off on a good start. I tried to avoid having fruit first thing in the morning because I didn’t want it to make me feel like I needed more.
    • Lee From America’s coconut fat balls! SO DELISH.
    • Again, out of sight out of mind! If there’s a plate of cookies in front of you, move it or walk away. Don’t let it taunt you!

    RECIPES

    Here are some quick recipes that became staples this week! Honestly, they have become combinations of things that I enjoy and prefer them over sugary alternatives.

    NO FRUIT PROTEIN SHAKE

    • 2 scoops collagen peptides (I used Vital Proteins)
    • steamed purple sweet potato
    • Trader Joes frozen kombocha squash
    • spinach
    • 2 tbsp flax meal
    • 1 tbsp cacao powder (I used Navitas Organics)
    • 2 tsp açaí powder (I used Sari Foods Company)
    • 1 tsp ashwaghandam (I used Maju Superfoods)
    • topped with Lee from America’s coconut fat ball, bee pollen, and cinnamon

    QUICK POST WORKOUT SHAKE

    • 2 scoops collagen peptides
    • 2 tbsp cacao powder
    • 2 tbsp flax meal
    • 2 tsp cinnamon

    OVERNIGHT OATS

    • 1/4 cup rolled oats (I used Bob’s Red Mill)
    • 1 scoop collagen peptides
    • 2 tbsp chia seeds
    • 1 tbsp cacao powder
    • 1 tsp cinnamon
    • Lee from America’s fat ball
    • sprinkle of blackberries
    • water

    Final verdict? YES. DO IT. I am already excited to do this again in January. I felt so good after the week was through and although I thought I’d be so excited to have sugar again… I didn’t. I woke up the next morning and made my Bulletproof matcha and added one scoop of Terra Origin’s Greens Superfoods in mint and it was SO SWEET. I couldn’t believe it. My taste buds were totally in heaven. Also wanted to note, before I started the detox I wanted to bake EVERY treat on my IG feed, but now I don’t have much of a desire to. Part of that is due to laziness but I just don’t have that crazy desire to anymore.

    Have you guys tried a sugar detox? I know it’s not for everyone but I’d love to know what you think!