Monday: “mon” = “my” in French + “day” = “my day”. Once I made this discovery, my perspective for the week shifted dramatically. Life is in overdrive for the Shookmans as we ready for the big move to Austin on Saturday. Goodbyes and towers of boxes mean I’m an emotional wreck. It’s times like this when eating healthy can feel like mission: impossible. Even on a regular old day, only 1 in 10 people get enough fruits and veggies. And the powerful punch of fiber from fruits & veggies is what helps keep us full, maintains blood sugar levels and aids in digestion. But getting enough fruits and veggies doesn’t have to be so hard. Read on to learn more about the benefits of fiber and my life hacks for getting more of it. Bonus: a fiber superfood!

Kermit said it best, “it isn’t easy being green” – or getting your greens. An astonishing 90% of people aren’t getting the recommended amount of daily fruits and veggies according to Cooking Light. And even as someone who eats healthy regularly, I somehow didn’t realize that we’re supposed to be getting 2-3 servings of fruits and veggies EACH per day. What? Mind blown. Now I probably hit the metrics at least 5 days a week…but everyone has those days. The treat yourself days where you go on a rampage and just continue to tear through carbs and sugar like there’s no tomorrow. And then tomorrow hits and you feel the guilt of your mom telling you to “eat your peas” after you’ve just stuffed them all in your pockets, only for your mom to find out when she does the wash. Sorry, mom!

So what’s the big f-ing deal with fruits, veggies and the f-word: fiber? Here’s just a few of the reasons that fiber is a big f-ing deal.

Why Fiber is Fabulous
1.) It helps maintain a healthy weight: soluble fiber (the kind that dissolves in water) reduces the absorption of fat by creating a thick gel-like substance in your gut. Additionally, high fiber foods take longer to digest and are often less “energy dense” than other foods, meaning high fiber foods often have fewer calories for the same amount of food. 
2.) It stabilizes blood sugar: high fiber slow down the rate of digestion, which means meals are less likely to create a sharp spike in blood sugar levels.
3.) It feeds a healthy gut: soluble fiber feeds gut bacteria as it is fermented in the colon and as a result, it helps good bacteria thrive longer.
4.) It helps keep things moving: fiber helps to bulk up and soften stool so that it’s easier to pass, reducing the likelihood of constipation.
5.) It could help you live longer: according to Mayo Clinic, studies have shown that increased fiber intake, especially cereal fiber, reduces the risk of cardiovascular disease and cancer.

So how much fiber do you need? The Academy of  Nutrition and Dietetics recommends at least 25 grams per day for women under 50 and 38 grams per day for men. But sometimes, life happens and it can feel near impossible when its the end of the week (or the start of a move) and the fridge is devoid of anything considered a fruit or vegetable.

My latest life hack: Worthy Superfood Blendie Bowls

Worthy was launched by moms, Sarah and Nydia, who were feeling the joys of being first-time moms and the pressures to find ways to shed weight and eat healthy amidst the chaos. I had the pleasure of meeting Sarah at a work even on entrepreneurship and fell in love with the Blendie Bowls at first spoonful – these superfood cups are made with a combination of vegetables, legumes, fruits and chia blended together to create a deliciously sweet puree without any guilt. As someone who has NEVER put a veggie in a smoothie before, I was skeptical when I saw kale as the first ingredient. But after I tried the Dark Cocoa Cherry, I was in disbelief that veggies could taste that good. And here’s how the stats rack up (and why this is a fiber superfood):

Each Blendie Bowl contains:
-2 servings of veggies and fruits
-8 grams of fiber
-8 grams of vegan protein
-8 grams of sugar
-approximately 150 calories

You can find all 4 varieties on Amazon and a sprinkling of retailers in the Chicago area. I like to dress them up with a little fruit, granola or nuts, but they are just as dang good on their own. I wouldn’t rave if I didn’t LOVE these little bowls. Plus, they’re actually shelf stable (they taste better when cold, though) so they are incredibly easy to stash in your purse or at the office.

Time to get my move on, quite literally, but so glad I discovered these bowls!

Want more on fiber? Check out these resources:
1.) 95% of Americans Don’t Get Enough of This Nutrient
2.) Soluble and Insoluble Fiber: What is the Difference?
3.) Why is Fiber Good for You? The Crunchy Truth

The post Eat Your Veggies, Like It Too appeared first on The Shooks Life.

The most reliable way to predict the future is to create it. And woah was I inspired by all the creators stirring up the food industry at last week’s Natural Foods Expo West. What’s truly powerful though, is realizing that you aren’t just a bystander. You have the power to create whatever reality you desire. All these innovations started with one step into the unknown. One brave soul had the courage to listen to the hollerings of their heart and stomp on any doubts, missteps or naysayers and charge ahead to create something completely new to the world. Pretty cool, huh?

As a brand marketer & food enthusiast, I’m taking inspo from all the creative juices flowing at last week’s natural & organics food show. Want a sip? Read on for my take on the top 2019 food trends at Natural Foods Expo West, along with my fav new products you’ll soon find on shelves.

In case you’re new to the biz, Natural Foods Expo West is the largest natural & organics trade show in the country focused on up and coming 2019 food trends, including beverage, beauty and household goods. It’s essentially a crystal ball into the future of food. Representatives from major research firms like New Hope Network and SPINS share their perspective on industry 2019 food trends and major CPG (consumer packaged goods) companies debut their newest product launches. Though I’ve worked in CPG marketing for 6 years and spent another 6 years in advertising for major food companies, this was my first time at “the big show”. And it is ginormous. It’s a multi-day affair that started Tuesday, March 5, and wrapped this past Saturday, March 9. Yes, I’m still recovering.

So let’s cut to the chase – here’s my take on the big themes, best of show and honorable mentions!

Top Trends of Natural Foods Expo West 2019

1.) FAT IS FRIEND, SUGAR IS FOE
It’s the return of the fat with coconut, avocados and nuts ruling the roost. As the Keto diet grows in popularity, so do high fat and low carb new product launches.

One example of the growing infatuation with fat is the pili nut. The pili nut (pronounced “peel-y”) reigns from Southeast Asia and is best described as a combination of the macadamia nut and cashew. It’s touted as having the highest fat and lowest carb ratio of any other nut, making this buttery nut a fan favorite for Keto followers.

BEST OF SHOW
My favorites in fat at the show were Pili Hunters Lions Mane Pili Nut Butter with Pumpkin Spice and Lavva plant-based yogurt made with a combination of pili nuts, coconut coconut cream, plantains and vegan probiotics. Trust me, I’ve tried plenty of non-dairy yogurts (and have been far from satisfied). This one is the creamiest, most legit version.

OTHER NOTABLES
-Modern Pop Avocado Based Ice Cream Bars
-Dang Keto Bars
-Picnik Butter Coffee
-Bonafide Keto Broth
-Vital Farms Pasture-Raised Ghee

2.) Plants Gone Wild
More and more people are evolving the Meatless Monday trend into Tuesday, Wednesday, Thursday and beyond. While true vegans and vegetarians are still a small segment of the population, a growing segment describes themselves as “flexitarians” who are trying to consume less meat for a variety of health, environmental and sustainability reasons.

Meat analogs have gained a lot of attention recently with launches from Beyond Meat, Impossible Burger and Good Catch. Thanks to science, these products deliver plant-based interpretations of meat that replicate the taste, texture, and visual of traditional meat ….and even seafood. And for those not ready to leap into vegetarian versions of their favorite burgers and sausages, there’s an emerging category of Blended Meats that include a combination of traditional meat with vegetables, grains or beans.

BEST OF SHOW
The Beyond Burger continues to be my OG favorite for it’s smoky flavor and juicy patty colored with beet juice. New this year is Beyond Beef, which replicates traditional ground beef, lending versatility to this pea protein meat analog. On the blended front, Teton Waters Ranch recently launched Burger Blends patties that are made with grass-fed beef and mushrooms. As a mushroom lover, I was immediately sold on the big flavor and didn’t notice a significant textural difference. Shrooms alone were another popular ingredient showing up everyone at Expo.

OTHER NOTABLES
-Good Catch Plant-Based Tuna (such a killer replica)
-Just Eggs Plant-Based Eggs (texture on point, but flavor needs work)
-Oat Milks from Elmhurst, Quaker and Pacific Foods

3.) A Microbiome Feeding Frenzy: Probiotics on Fleek
Whole Foods included probiotics in their list of top trends and it was clear at Expo that probiotics are getting the same fanfare as protein received the past couple of years. Are probiotics the new protein? The answer is yes. Consumers are increasingly interested in digestive health and seeking probiotics beyond the traditional yogurts.

In particular, new strains of probiotics are making shelf stable application possible in everything from granolas like that from Purely Elizabeth (shown above) to nut butters and soups. Expect for probiotics to infiltrate other unexpected categories like cleaners and skincare, too.

BEST OF SHOW
The most surprising source of probiotics for me? A line of probiotic cleansing tonics from Counter Culture. In the same way that probiotics work to clean your digestive track, they also help to break down dirt and grease. Who new?

For a more expected (and delicious) source of probiotics, you absolutely MUST try Clio Greek yogurt bars. These bars are like decadent cheesecake. Made with full-fat Greek yogurt (remember fat = friend)  that is enrobed in a thin layer of chocolate (sugar = foe) with only 150 calories and 8g of protein.

OTHER NOTABLES
-Gutzy fruit & botanical snacks
-Odwalla Smoobucha smoothie and kambucha blend
-Culture Repupblik probiotic ice cream
-Mother Dirt probiotic skincare

4.) Reduce Reuse & Upcycle
There’s ever evolving concern for the environment and it goes beyond the reduce, reuse and recycle of yesteryear. Upcycling is the new recycling.

Not familiar with upcycling? You’re not alone. We all know the definition of recycling – the practice of processing an item for reuse, returning it back to the cycle of contributing to society rather than becoming trash. But when we recycle something like a plastic bottle, it often becomes yet another thing that will eventually go to a landfill. Upcycling, on the other hand, makes use of material without degrading the quality or composition of the material for future use. While recycling prolongs the inevitable (destination, landfill), upcycling retains the integrity of an item. Upcycling not only reduces waste, but also reduces the need to create new input material. It’s a win, win.

BEST OF SHOW
Regrained Supergrains leverages upcycling by rescuing grains that would otherwise go to waste in the brewing process. The brewing process reduces the sugars in the grains and makes available a high protein, high fiber and micronutrient rich grain that is then made into a Supergrain flour. That prebiotic flour, becomes a delicious granola bar like the Honey Cinnamon IPA Immunity Bar made with additional immunity boosting foods like Manuka honey and turmeric.

OTHER NOTABLES
-Barnana new plantain chips
-OrganicGirl cold-pressed juices
-Alvarado St. Bakery sprouted wheat and coffee flour bread

5.) Experiential Nutrition
The lines between food and supplement are blurring as people seek more from the foods they eat. Think immunity, sleep and stress aids. And yes, that includes the latest buzz: CBD.

People are on the go more than ever and to counteract the flurry of activity, 80% say they’re looking for functional benefits in foods and beverages rather than supplements.  As a result, the $60 billion functional food and beverage category is growing at 8%. Notable are the wealth of experiential beverage “shooters” that deliver instant gratification via tiny bottles of single-use elixirs, the application of adaptogens in packaged goods like Purely Elizabeth Granola and Navitas superfood lattes, as well as sweets infused with CBD or sleep-enhancing melatonin.

BEST OF SHOW
Nestle debuted Goodnight snack clusters at Natural Foods Expo West to help consumers sleep better via sweet treats formulated with magnesium, L-theanine and casein protein. The bite-sized snacks include a marshmallow-like cherry interior that’s lightly coated in milk or dark chocolate. I’m already day dreaming of having another one of these permissible bedtime chocolates.

OTHER NOTABLES
–Vital Proteins Collagen Shots
–Siren Snacks R&R Bites with CBD
–Navitas Superfood Wellness Shots and Latte Mixes

ROUNDING OUT THE TOP TEN – HONORABLE MENTION TRENDS
6.) Allergen Intolerance: foods are getting a clean sweep from allergens with a multitude of grain-free pastas, tortillas, chips and noodles made from chickpeas, lentils and peas, delivering an amplified benefit of protein. Examples include Banza’s new rice made from legumes, Lesser Evil Egg White Curls and Maria Ricardo’s Cauliflower, Sweet Potato and Zucchini Tortillas.

7.) Grown Up Kid Food: kids snacks are getting the adult treatment with Super Food Bites from Kashi and plant-based probiotic yogurt from Tiny Giants.

8.) Regenerative Agriculture: companies like Applegate Farms and General Mills are investing behind regenerative agriculture, which supports biological diversity, natural resources and soil fertility to create a better future for the world and the farming industry.

9.) Science is Sexy: new technology is unlocking the world of food science bringing advancements like SZENT, a Los Angeles-based brand of bottled water that delivers a flavor experience through sense of smell.

10.) Transitional Support Programs: brands like Living Intentions and Kashi are supporting farmers in their journey towards gaining organic certification.

Parting Thoughts

Noticeably absent from the show were more fresh, whole-food based offerings that ladder up to the #eatrealfood movement. However, this is a packaged foods show and a lot of positive headway is being made to clean up ingredient decks and clean up packaging. It’s worth celebrating this evolution and the creative minds that are charging the path ahead for positive developments in the future of food.

So what are your thoughts on the show and the future of food? Anything I missed? What new developments are you celebrating….or shunning? Let’s keep the dialogue going!

The post The Future of Food Is Now: Expo West 2019 Recap appeared first on The Shooks Life.

Awww…snap! Summer is in season, my friends! Before we jump into June, let’s rewind on May. Check out the list below of my May favorites – places, products and passions. As per usual, if you have a suggestion of a workout, product or recipe I should try in June, let me know in the comments. Happy kick-off to summer!Roll out the red carpet, here’s the top 10 places, products and pastimes from May!

1.) Favorite Places to Lolly Dolly: every spring I look forward to the opening of the Green City Market Lincoln Park. It’s my favorite farmer’s market in Chicago for the rows of fresh produce, divine bits like fresh tamales and a great spot for Moose to meet new pooch friends. I love how the market evolves as new produce pops up throughout the season!

2.) Favorite Brunch Spot: Mindy’s Hot Chocolate is a staple in Wicker Park and while it may be most famously known for the rich cups of hot cocoa and decedent desserts, it’s one my absolute favorite brunch spots for its rotating seasonal menu of fresh fare like the creamy spring pea risotto I had there recently. My husband is a die hard french toast fan and inhaled the strawberry rhubarb french toast with sweet cream. I’m more of a savory brunch fan, but it was hard to keep my hands off that french toast.

3.) Favorite Workout: with all that brunching, something needs to offset the decadence. This month, the first of my favorite workouts was flowing to Cardi B at Y7Studio in NYC. This hip hop yoga studio gave me all the positive yoga vibes.  And I absolutely NEED every piece of apparel on their racks, including the “I make yoga moves” tank.

4.) Favorite Workout Jams: nothing gets the body moving like good tunes. Get my personally curated playlist featuring my favorite mash-ups of May on SoundCloud. Catch these songs as I return to teaching spin as a guest instructor at Cycle X Studio Monday mornings in June! First class is free!

5.) Favorite Beauty Hack: when you’ve got a 9-5 and side hustles as a blogger and spin instructor, time is a hot commodity. Thanks to Amazing Lash Studio Lincoln Park, I can roll out of bed looking gorgeous with lashes for days.

6.) Favorite Indulgence: my willpower may have been at a low, but I did not regret stocking up on a stack (literally) of Vosges Haut Chocolate Bars at O’hare earlier in the month. I wouldn’t have expected it, but my favorite of the bunch was the Coconut Ash & Banana Super Dark Chocolate Bar. It was just the right amount of island sweet to offset the bitter, but rich dark chocolate. Close second was the Matcha Green Tea & Spirulina Super Dark Chocolate Bar. Give me all the antioxidants and superfoods!

7.) Favorite New Product: The Trader Joe’s Cauliflower Gnocchi is worth the hype peeps! Seared in a pan, it had the perfect crispy exterior and pillowy center. Paired with a simple sage butter and…perfection! Get the sage butter dEATs here.

8.) Favorite Workout: there were too many favorites this month to pick just one, but the Peloton Tread class absolutely killer! I literally booked the class before I even booked my flight when I had a business trip to NYC earlier this month. Now the wait begins until the new tread is released this fall! Check out my blog post on the class and treadmill here.

9.) Favorite Way to Restore: Chill Meditation + Massage in Chicago’s River North turned this busy bee into a believer. Living in the moment and tuning out the noise is not my forte, but Chill helped me to see the light and pause in the moment. Walked out feeling the sweet sweet nirvana of a mind at rest. For more on my experience, check out my post.

10.) Favorite Recipe: it’s always SO HARD to choose just one because I love all of my babies! But, if I had to pick (which I force myself to pick just one), it’s hands down the vegan red pepper crema that I paired with everything from fresh veggies, to strips of baked avocado in tacos and even pasta. This one is a must try, my friends!

I hope you enjoyed these May favorites. Excited to see what June brings and hope you are too!

The post May Favorites appeared first on The Shooks Life.

Finally time to put away the sweaters! Hurrah! And, it’s the start of a new month, which means a roundup of my April favorites. See below for the top 10 and if you’ve got places, products or workouts that I should check out, let me know in the comments!

Drumroll, here’s the top 10 places, products and pastimes from April!

1.) Favorite coffee shop:

Ipsento Coffee in Bucktown is my go-to for a Saturday afternoon perk-up post dog park excursion with Moose. They always have unique seasonal beverages like this lychee match tea latte and the best tiny sweet potato-based donuts that don’t even make you feel guilty because they’re so adorably tiny.

2.) Favorite workout:

Climbing indoor mountains at First Ascent bouldering gym made me feel like a serious spiderwoman ready to conquer the world. For more info, check out my blog post on this bad ass experience.

3.) Favorite restaurant:

True Food Kitchen is seriously the bomb diggity (aging myself) when it comes to fresh, seasonal and chef-inspired deliciousness. It’s rapidly expanding with 1 location in Chicago. I finally visited and had to hold myself back from ordering absolutely everything on the menu. I settled on this inside out quinoa burger with two crunchy quinoa patties buns filled with loads of veggies and oozing with hummus and creamy tzatziki sauce. Served with a sweet potato hash to round out the ultimate vegetarian burger experience. Run, don’t walk there…now.

4.) Favorite afternoon pick-me-up:

Four Sigmatic mushroom cacao is the answer to the sugar demons that perk up mid-afternoon. This chocolately delight is “like a warm hug from grandma” and tempers stress with superfood reishi. Plus, there’s only 2g of sugar per serving!

5.) Favorite snack:

Trader Joe’s Organic Fruit & Seed Granola will make you forget that gluten ever tasted good. Pop it, snack it, top salads and yogurt.

6.) Favorite snack:

(can you tell I like snacks?) Another winner from Trader Joe’s is this Seed and Bean Medley filled with crispety crunchety edamame, roasted pepitas, whole kernel corn, fava beans and green peas.

7.) Favorite snack:

(call the police, this snackaholic is on a real binge) I discovered these vegan chocolate bars from Tabal Chocolate when at The One of a Kind Show last weekend and practically had to be dragged away.  TBH, I’ve only tried the Coconut Mylk bar thus far because I’m trying to savor every last delectable bit until I can make my way back to the shop in Wauwatosa, WI. Yes, I could order online, but it’s just. not. the same. Call me old school.

8.) Favorite self-care products:

This new shaving cream compliments of eos is super smooth and soothing. It’s filled with natural ingredients like cucumber seed oil, lavender butter and wild oat to calm sensitive skin. I love that it’s easy to take on the go to the gym with these sleek Venus Platinum razor to make shaving feel a bit more luxurious vs the usual chore. I received both products compliments of @influenster  but always provide honest opinions and don’t write about products that aren’t worth your time (or mine).

9.) Favorite indulgence:

This crackerjack donut from Mordecai Chicago is everything your nostalgic heart remembered about that salty sweet snack with the rando toys. Topped with freshly popped popcorn and a caramel crunch, but the real delight is the creamy filling reminiscent of a Butterfinger. Still drooling over this. Next game at Wrigley, this is a must-visit.

10.) Favorite recipe:

Not to toot my own horn, but these Buffalo Cauliflower Tacos were off the charts firey deliciousness. Got Cinco de Mayo plans? You do now. Recipe here!

That’s a wrap on my April favorites, friends! Remember to send any requests my way for new things to check out in May!

The post April Favorites appeared first on The Shooks Life.