20 in 30 challenge | february's challenge will be supporting the liver. | realfoodsimple.com

Each month I will be doing a different 20 in 30 challenge: 
doing something healthy for 20 out of 30 days of the month.

February I decided to focus on liver support.

The liver is the main organ in our body responsible for detoxing. It filters and processes nutrients, hormones, toxins, pesticides, medicines, alcohol. It has quite an important job. In fact, after you eat, and all your food has been broken down into the nutrients, those nutrients go into the blood stream. But before they get to go all the tissues in your body, they first make a pit stop in the liver. The liver than filters and processes them and then shuttles those nutrients out to the body.

(yes, this is just a very rudimentary explanation, for more info you can buy this* :) )

Why I am not calling it a liver detox

Cocoa coconut butter oatmeal bites. A simple, healthy recipe with only 7 real food ingredients. | realfoodsimple.com

These cocoa coconut butter oatmeal bites are a perfect quick breakfast or snack. This is a simple recipe that takes about 20 minutes and only has 7 real food ingredients!

I am always looking for easy things to eat in the morning. I do not consider myself a morning person at all. I want my coffee first thing and something simple to eat. I created several of these versions of oatmeal bites including pumpkin, pumpkin cocoa, and peanut butter and cocoa.

5 minute homemade coconut butter. A simple, inexpensive way to get more real food ingredients in your everyday eating. | realfoodsimple.com

This is a simple way to make coconut butter that takes only 5 minutes and is much cheaper than pre-made coconut butter.

Coconut butter is basically shredded coconut that has been creamed to create a butter with nut butter-like consistency, although it is a bit thicker and dryer. It is a great substitute for those with nut allergies. It is also great for those wanting to get more healthy fats into their diet.

Why I am not anti fad diets. Although fad diets are not usually the best way to go, as a nutritionist I do think there could be benefits to them. | realfoodsimple.com

Fad diets seem to be a constant health topic. Being a nutritionist most might assume that I am against all fad diets and do not recommend them.

For the most part, I don't think fad diets are the best way to go, however, I do think they can be very beneficial to some people and they have their place.

blue cheese balsamic vinaigrette | 2 ways This is a simple recipe with only 4 pantry ingredients and can be made in five minutes. It can be made both creamy and non-creamy. | realfoodsimple.com

This simple, homemade dressing has a great combination of tanginess and sweetness with the blue cheese and balsamic vinegar.

Blue cheese dressing is definitely a favorite in our house. For the longest time I would just make a standard creamy blue cheese from scratch. Then years ago my brother asked if it was possible to make a non-creamy version. I tinkered (yes, I tinker) and I came up with a blue cheese vinaigrette with only 4 pantry* ingredients.

20 in 30 challenge | January - green salads. I am challenging myself to eat 20 green salads in 30 days this month. Here is an update on my progress.  | realfoodsimple.com

This year, each month, I am doing a 20 in 30 challenge: challenging myself to do something healthy for 20 out of the 30 days of each month. For January I chose to do green salads.

You can follow along on Instagram

food & nutrition tip 2 | hormones in chicken - poultry in the USA is not allowed to be treated with hormones. Don't be swayed by those food labels. | realfoodsimple.com

Chickens raised in the United States are not treated with hormones. When you go to the grocery store, you will often see on the label that a company will prominently display:

"Raised without hormones"

Then if you look very closely, you will usually see (in teeny-tiny font) the words

10 Foods I don't make from scratch - Not everything in my kitchen is homemade. Here are ten things I choose to not make from scratch. | realfoodsimple.com

Do you read food and nutrition blogs and get the feeling everyone else is making all their food from scratch? That no one buys anything processed or convenient? It is not true.

Despite wanting to eat healthier, less processed foods, I will even go for convenience over scratch cooking.

Here are 10 foods that I more-often-than-not end up buying instead of making from scratch.

whole wheat apple and dulce de leche mini muffins. These are made in one bowl and are done in 20 minutes start-to-finish. And they only have about 1 gram of added sugar per muffin.  | realfoodsimple.com

I know you are thinking that these must be unhealthy with dulce de leche in the title. But I can assure you they do not have much added sugar at all and are super moist even though they are made with whole wheat flour.

These are really easy, healthy, low in sugar, and the best part? You only use one bowl.

With only have 7 real food ingredients, they can be made start to finish in 20 minutes!

Food and nutrition tip 1 | butter. You don't have to be afraid of eating butter. It is a real food that is healthy for you. | realfoodsimple.com

Real food does not have to be difficult. Sometimes eating healthy can seem overwhelming with a lot of steps and a lot of new learning. 

The goal is real food simple is just that...to make real food seem simple and uncomplicated. Attainable. 

So I am posting real food tips* to help you on your journey to eating better. 
5 health & wellness apps | realfoodsimple.com

I already listed 7 food related apps to help you eat healthier in 2015. Now I have a list of health and wellness apps to also help you with your 2105 health goals.

All of these apps are ones currently on my phone that I use. If I don't find an app useful after a few weeks, I will delete it, so the ones that are kept are ones that I find really provide value to me.

With the new year finally here, getting the tools to help with your resolutions is important. And with smart phones, it is so nice how many tools there are to help keep you on the right path.

Although I love simplicity and minimalism, I tend to be an app hoarder. When I hear of a good app, especially relating to food, I will download it.

These apps are ones that I use regularly and love. They will help you on your real food journey.


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