Many people who have CFS or adrenal fatigue crave coffee. This could be because you are struggling to have enough energy to keep going every day and get everything done.
Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).
Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!
There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking.
NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Drinking coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants such as polyphenols, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.
Let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.
Not all people metabolise caffeine at the same speed. How fast you metabolise caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.
About half of us are “slow” metabolisers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolisers of caffeine. They get energy and increased alertness and are back to normal a few hours later.
This is part of the reason those headlines contradict each other so much – because we’re all different!
NOTE: Most studies look at caffeinated coffee, not decaf.
The effects of drinking coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.
Here’s a list of the effects of drinking coffee (that usually decrease with long-term use):
Stimulates the brain
Boosts energy and exercise performance
Increases your stress hormone cortisol
So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.
There are a ton of studies on the health effects of drinking coffee, and whether coffee drinkers are more or less likely to get certain conditions.
Here’s a quick summary of what coffee can lead to:
Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
Increased sleep disruption
Lower risk of Alzheimer‘s and Parkinson’s
Lower risk of developing type 2 diabetes
A lower risk of certain liver diseases
Lower risk of death (“all cause mortality”)
Mixed reviews on whether it lowers risks of cancer and heart disease
Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).
NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.
There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.
Caffeinated coffee is not recommended for:
People with arrhythmias (e.g. irregular heartbeat)
Those who often feel anxious
People who have trouble sleeping
Women who are pregnant
If none of these apply, then monitor how your body reacts when you have coffee. Does it:
Give you the jitters?
Increase anxious feelings?
Affect your sleep?
Give you heart palpitations?
Affect your digestion (e.g. heartburn, etc.)?
Give you a reason to drink a lot of sugar and cream?
In conclusion, depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.
3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)
Add all ingredients to blender and blend until creamy.
Serve & enjoy!
Tip: You can use tea instead of milk if you prefer.
Finally for more information of the health effects of drinking coffee and how addiction may be driving your adrenal fatigue, contact Kate to book an appointment today.
Have you said “bye bye” to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day?
Do not fear, I have some great tips (and an amazing recipe) for you!
Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
OMG – What aspect of health does sleep not affect???
Knowing this it’s easy to see the three main purposes of sleep:
Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real!
Try not to skimp!
(Don’t worry, I have you covered with 5 tips for better sleep below.)
So how many of these tips can you start implementing today?
Try the caffeine-free chai latte for your afternoon “coffee break” below:
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy.
Serve and Enjoy!
Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Cashew butter anyone?
If you are suffering from irritable bowel syndrome (IBS), you may be thinking “what can I eat for IBS?”Below I describe the best diet for IBS.
IBS is an umbrella term used to describe a set of symptoms. There are 2 types of IBS:
Also the FODMAP diet can help with IBS.
Courteney, H. (2008). 500 of the Most Important Health Tips You’ll Ever Need. 3rd edn. London: CICO Books. pp. 212-214
For more information on diet for IBS, contact Kate to book a consultation today.
The low FODMAP diet is a 7 to 10 day treatment that is often effective for:
The low-FODMAP diet is thought to work by reducing fermentation in the gut. Fermentation happens when naturally-occurring gut bacteria break down certain foods, and produce gases such as carbon dioxide, hydrogen and methane as by-products. In people who are susceptible, this fermentation process can trigger uncomfortable gut symptoms such as bloating, abdominal pain, diarrhoea and constipation.
It is less restrictive than the Specific Carbohydrate Diet (SCD).
Following the low FODMAP diet is a short-term treatment to reduce symptoms of IBS and SIBO. A lot of the excluded foods are very beneficial for feeding the good bacteria in your gut such as the vegetables, fruits and legumes. Also dairy products can boost levels of the good bacteria lactobacillus in the gut. Therefore I would not recommend continuing the diet in the long-term.
For more information on the low FODMAP diet, contact Kate for a free 15 minute discovery call.
The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things – not a big deal – just the metabolism of ALL cells. And this is critical for having the energy to live your life.
(Yes, your thyroid IS a big deal!)
Furthermore it’s estimated that at least 3.7% of UK adults have an underactive thyroid.
When you don’t have enough thyroid hormone, you have what’s called hypothyroidism. This can result in the slowing down of your metabolism and chronic fatigue. Some of the other symptoms can include weight gain, forgetfulness, dry hair and skin, constipation and feeling cold.
You can get a diagnosis of underactive thyroid from a blood test from your health professional.
There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.
It can also be the result of low levels of iodine, which is an essential mineral.
Below I explain about nutrients for underactive thyroid.
Enough iodine from food – you will find iodine naturally in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Also you will find that iodine is also added (i.e., fortified) to some foods.
Enough selenium from food – selenium is another essential mineral to support the thyroid. Selenium-rich foods include Brazil nuts, mushrooms, meat, and fish.
Enough protein – One of the common symptoms of thyroid issues is fatigue. If this is the case, one thing you can eat more of is protein. Protein keeps you feeling full for longer and has plenty of B vitamins to support your adrenals and energy production.
Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitised to gluten can attack the thyroid cells by mistake. This is essentially how autoimmunity works and can affect more than just your thyroid. Also you could request to get tested for coeliac disease if you are experiencing thyroid issues.
Lifestyle upgrade – additionally tiredness and fatigue are very common when it comes to thyroid issues. In this case, it’s important to get enough quality sleep and reduce stress.
If you have concerns about your thyroid, then ask to be tested. That along with asking for testing for coeliac disease can help to confirm your best plan to move forward in good health.
Foods to support your thyroid include iodine- and selenium-containing foods and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism.
If you want to supplement with iodine, you should work with a qualified health professional.
Also regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.
Do you or someone you know have concerns about your thyroid? What diet and lifestyle factors have you got the most benefit from? Let me know by commenting below.
Finally for more information on using nutrition to support your thyroid, contact Kate for a free 15 minute phone consultation.
With the stressful pace of modern living in the West, the adrenal glands can struggle to keep up! Your adrenal glands secrete adrenaline and other stress hormones to help you to cope with stress. When you are feeling exhausted, your adrenals give you the energy to keep going!
With constant stress, your adrenals are continuously being stimulated until they crash. This is when you can experience adrenal fatigue.
People with chronic fatigue syndrome (CFS/ME) often have adrenal fatigue leaving them bed bound.
So how can you use nutrition for supporting the adrenal glands?
For more information on using nutrition for supporting your adrenal glands, contact Kate for a free 15 minute phone chat.
If you’re reading this, then you’re likely or are considering how to go dairy-free . You may have a food intolerance, have been told to eliminate dairy, or just want to have less of it.
Either way, dairy is not an essential nutrient, and there are lots of things you can have instead. Dairy foods include not just milk, but also yoghurt, butter, parmesan, and ice cream!
Calcium is important for bone health and there is a good amount in dairy products but don’t worry. There are lots of other foods that contain calcium such as broccoli, almonds, tahini, salmon, collard greens and spinach.
Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat or drink.
Read below to learn how to go dairy-free.
I’ve put together some simple recipes to make delicious dairy-free foods right in your kitchen. Go ahead and try my dairy substitutes.
Dairy-free milk is so easy to make and flavour yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa. And you can flavour them too.
It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits.
For flavouring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.
To make a super-simple dairy-free milk just soak ½ cup of almonds, cashew, coconut, or even hemp seeds for a few hours (if you have the time). Soaking is optional, but it makes the blending process easier and the final milk creamier. Then drain the soaking water, rinse, and add to a blender with 2 cups of fresh water. Blend on high until smooth (about 1 minute). Add your flavourings, if desired. Then strain through a nut milk bag, fine mesh strainer, or a few layers of cheesecloth.
If you want to make a dairy-free cream, just blend your nuts, seeds and/or grains with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk.
Technically, with the right yoghurt starter probiotic culture, you can make yoghurt out of any dairy-free milk. The most common one to ferment into yoghurt is coconut milk. But you can use almond milk or other nut or seed milk.
The trick here is with the fermentation. Follow the instructions on the label of the yoghurt starter culture, and enjoy delicious dairy-free yoghurt in a few days.
Have you tried coconut oil? It’s a great dairy-free substitute for butter. You can fry with it, or even bake with it. You can even use it to pop popping corn in a pot on your stove.
I love the mild flavour of coconut oil in anything I bake with bananas. It tastes better than butter anyway.
If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.
It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savoury flavour to any dish.
TIP: After you’ve popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavour.
Did you know you can make a delicious and thick pudding without dairy? That’s right; the plant kingdom has some natural thickeners that are full of fibre.
You can make a chocolate pudding with avocado. Take one whole avocado and blend it up with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.
For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.
Chocolate almond ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.
Dairy-free is easy! Making delicious dairy-free yoghurt, milk, butter, parmesan flavour, and even pudding and ice cream is simple.
Are you going to try any of these recipes? Do you have a great one to share as well?
Reply to this email and let me know.
2 bananas, chopped and frozen
1 tbsp cacao powder, unsweetened
2 tbsp almond butter, unsweetened
Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth. Add cacao powder and nut butter. Pulse or lightly blend until mixed.
Serve immediately & enjoy!
Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.
Finally for more information on how to go dairy free and dairy free substitutes, contact Kate to book an appointment today.
“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut. But what is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?
Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.
It’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don’t want to absorb many harmful microbes or toxins into your body, right?
FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.
Absorption of fluids and nutrients happens when they’re allowed through this cellular tube into the circulation. And this is great! As long as what’s being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.
Your gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you’re intolerant to can all contribute to leaky gut.
Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.
Any contributing factors that alter the balance in your gut may cause our gut to become “permeable” or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.
Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”
As you can imagine, this is not a good thing.
How do I know if I have leaky gut?
Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.
But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.
Because the first place affected is the gut, there are a number of symptoms right there. Things such as:
Not to mention that if foods, even healthy foods, aren’t properly digested, their nutrients aren’t properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.
Some of the symptoms can also occur on the skin:
Even rosacea and psoriasis can be linked here due to their autoimmune component.
It’s possible that even some neurological symptoms are linked with leaky gut. For example:
Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, Coeliac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.
Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.
Leaky gut, or “intestinal permeability” can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you’re intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast – spanning from digestive woes to skin conditions, even to autoimmune conditions.
It’s important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It’s also important to ensure you’re getting enough omega-3 fats, vitamin D, and amino acids.
If you need help tailoring a diet, feel free to respond to this email and I can get you on your way.
1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 tbsp apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach
1 – Place chicken bones, and meat if using, into a slow cooker.
2 – Add chopped vegetables, vinegar, and herbs/spices.
3 – Cover with hot water (about 2 litres/8 cups).
4 – Cook for 8 hours on medium or overnight on low.
5 – Add spinach 30 minutes before serving.
Serve & enjoy!
Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.
Stress is a major problem in our society with our busy lives.
Spending some time every day writing out your thoughts can help to relieve stress. You can use journalling to list the things you’re grateful for, this is known as gratitude journalling. Also you can use it as a “brain dump” to get all of your thoughts and ideas out of your head to soothe your mind. You can use “ever since” journalling to describe your life after you reach your goals.
It’s one thing to read to learn something that you have to learn, or to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.
Colouring books are all the rage! When you colour in pages with lots of detail and tiny areas, it helps you to relax. Something that can take you hours. You can always opt for something simple, like kids colouring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind.
Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they’re great to do when you’re feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.
Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.
A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.
Maybe you love getting massages or mani/pedi’s? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.
You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighbourhood can do the trick.
It’s so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbour’s dog for a walk in the park.
Stress reduction is the goal. Try journalling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.
Have other great ideas? Let me know what helps you de-stress in the comments below.
Instructions to inhale directly
Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.
Instruction for steam inhalation
Add 3 – 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 – 10 minutes. Use up to 3 times per day.
Tip: Lavender isn’t the only calming essential oil. You can also use angelica, balsam, benzoin, bitter orange, cedarwood, celery, chamomile, cornmint, cumin, curry, frankincense, grapefruit, jasmine, juniper, labdanum, laurel, lemongrass, marjoram, nutmeg, palmarosa, parsley, patchouli, peppermint, rose, rosewood, sage, sandalwood, scotch pine, spearmint, star anise, sweet basil, sweet orange, thyme, or ylang ylang.
For more information on stress management, contact Kate here.
Protein is not just for great skin, hair, and nails; it’s critical for health. Without it, you wouldn’t be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.
Protein is important, and this is a given.
There are a few factors to consider when calculating how much protein we need. I go through those calculations with you. Then I list the amount of protein in some common foods.
There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.
Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day.
So, for a 68 kg (150 lb) healthy non-athlete adult, this is about 55 g protein/day.
Mind you, this is a minimum to prevent protein deficiency. It’s not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It’s not enough for athletes, the elderly, or those recovering from an injury, or an illness such as Chronic Fatigue Syndrome, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 1.3 g/kg (0.6 g/lb) per day.
Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that’s common in old age. And injured people need more for recovery and healing.
As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its “thermic effect.” The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolising fats or carbohydrates.
If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.
FUN FACT: Plant proteins are especially safe for kidney health.
Protein is an essential nutrient we should all get enough of. How much protein do I need? “Enough” is about 0.8 – 1.3 g/kg (0.36 – 0.6 g/lb) per day. If you’re a healthy non-athlete adult, you can aim for the lower level. If you’re an athlete, senior, or injured person, aim for the higher level.
Too much protein can cause weight gain, so it’s best to have just enough.
I’d love to know: Are you one of those people who needs more protein? Leave a comment and let me know.
4 boneless skinless chicken breasts
1 tbsp olive oil
1 clove garlic
1/4 tsp sea salt
½ tsp black pepper
½ tsp paprika
Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.
Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.
In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.
Bake for 15-20 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.
Serve & enjoy!
Tip: Serve with lots of veggies.
For more information about protein or if you are interested in purchasing my high protein vegetarian or non-vegetarian meal plan, contact Kate on 07562868342 or send a message in the contact form below! I would love to hear from you.