Grow A Kinder Mind (2026)

09/12/2021

EASY cinnamon rosemary chicken thighs! 🍗🌿

We eat simple over here. Recipes are FUN and all, but easy meals are the GOAT 🐐

You do not need to make intricate recipes OR chicken and rice every day to eat healthy.

Chicken thighs are a great source of B6 and zinc which are critical for brain/mental health. B6 plays a role in creating neurotransmitters and ENERGY! This is one reason I incorporate meat into my diet!

These chicken thighs give you all the winter feelzzz. Pair them with your FAV seasonal produce such as winter squash, brussels and pomegranate!

Easiest “recipe” 👇🏼

Chicken thighs (I did boneless/skinless, but you can do whatever!)
Ghee
Cinnamon
Nutmeg
Garlic powder
Rosemary
Salt + pepper
Pomegranate on top

Rub chicken thighs with Ghee, then add seasonings to your discretion. I did not measure, but as far as ratios I did more garlic powder, and cinnamon and a hint of nutmeg (it's strong). Cut up about 4 sprigs of rosemary to sprinkle on top.

Air fry these at 390 for ~16 min! They get nice and crisy! You can also do the over at 400 for about 18-20 min.

Top with more rosemary and pomegranates & enjoy a warming dinner 🥰

Xoxo, Lindsay
——

08/12/2021

Swipe through to learn if hormones may be contributing to your depression or anxiety!

Where to start for happy hormones 👇🏼

1️⃣ Don't skimp on HEALTHY fats! 🥑🥩🥥

Fat doesn't make you FAT - get that out of your head 🙅🏼‍♀️Your body needs fats to create hormone and they help to reduce inflammation in the body!

Avoid/limit caffeine ☕️ (sorry)

Caffeine depletes your body magnesium which is a KEY mineral for happy hormones. It can also raise cortisol which disrupts other hormones.

Limit exposure to toxins ☣️☠️

Specifically endocrine (hormone) disruptors. So many household items are full of phytoestrogens, a compound that looks similar to estrogen in our body and can bind to estrogen receptors.

Common endocrine disruptors include plastic, phthalates (candles, personal prods), fragrance. 🧴💋🕯

Optimize gut health 🤪

I told you that so much of your health comes back to the gut, right?

Our bodies eliminate excess hormones through waste (poooo) 💩

If you are not going regularly or suffer from GI distress (leaky gut), your hormones can redistribute through the body. This is common with estrogen dominance.

I hope this helps 🥰

Xoxo, Lindsay
——

03/12/2021

Are you struggling with anxiety, depression, fatigue or digestive issues? It’s time to look to your gut 😆

If you aren't sure WHERE to start when it comes to gut health here are the BASICS 💁🏼‍♀️

I know they seem simple, but these will yield great results. START here and track how they help!

1. Avoid ultra processed foods - refined carbs and seed oils are INFLAMMATORY, they feed bad bacteria in our gut and can lead to overgrowth in candida or yeast causing painful symptoms 🥴

2. Avoid refined sugar - am I saying no sugar at all ever? NO! you gotta be crazy 🤪 Look to natural forms such as honey, REAL maple syrup, coconut sugar and dark chocolate. I ENJOY and share plenty of treats without refined sugar!

3. Eat a variety of plants - sneak them into smoothies or soups, have several veggies as a side (no one said you can only eat one plant at dinner), have fruit as a dessert (my new fav thing)

4. Chew your food! How elementary does that sound, it kind of makes me laugh every time I say it but we are SO busy when we find time to eat we SCARF it down. This puts stress on the digestive system and can lead to an inability to digest or absorb nutrients. (basically you shouldn't have whole pieces of food in your pooooo) 💩🚽

5. Eat in a relaxed state - this goes with chew your food. SLOW down when you eat. Put your electronics away and try to eat mindfully. I KNOW it can be painful because I am not perfect at this and am still working on it.

There truly is magic in the basics 🤗

Do you struggle with any of these?

Xoxo,
Lindsay
——

30/11/2021

Your gut is truly at the center of your overall health. INCLUDING your mental health 🧠

It kind of makes perfect sense - our gut is in direct contact with the outside world through what we eat and drink!

Did you know 🤯👇🏼

▪️70-80% of the immune system is in the gut. A gut that is unhealthy can lead to leaky gut (intestinal permeability) allowing particles to get into our bloodstream causing an inflammatory response.

▪️90% of our feel good neurotransmitter, serotonin is created and stored in the gut. This is a key neurotransmitter that several antidepressants target. Other neurotransmitters like GABA and dopamine are also made in the gut.

▪️Gut bacteria absorbs nutrients and synthesizes vitamins. Without a healthy gut we will be undernourished - even if we eat nutrient dense food! 🤯

▪️The gut plays a role in regulating estrogen in the body and plays a role in removing any excess hormones. An inability to detox these hormones can lead to several issues.

Yesterday I asked if you want to hear more about gut health or hormones and hormones was the winner!

Next week will be all about hormones that impact mental health 🤗

If you want to know something specific, comment below :)

If you are ready to dive deeper click the link in my bio for a free info call about health coaching ✨

Xoxox, Linds
——

29/11/2021

✨GUT HEALING✨ LEMON CHICKEN ORZO SOUP 🍋

Ps - you can also swap out the chicken for leftover Turkey if you still have it 😉

Ingredients 👇🏼

- 6 cups chicken broth
- 2 cups bone broth
- 3 celery stalks (chopped)
- 3 carrots (chopped)
- 1/2 onion (chopped)
- Kale ~ 2 cups
- 1-2 tbs Ghee or grass fed butter
- 1 box grain free orzo (8oz)
- 2 lbs chicken breast
- 2-3 sprigs of rosemary (chopped)
- Juice from 1 lemon
- 3 Garlic cloves
Salt + pepper to taste

Directions 👇🏼

- Sauté ghee, onion and garlic in the bottom of large soup pot
- Add in carrots and celery with rosemary, salt + pepper
- Add all broth and lemon juice to pot and bring to a boil
- Once boiling, add raw chicken
- Continue to boil until chicken is cooked
- Remove cooked chicken and cut up/ shred
- Add chicken back to pot
- Add orzo to pot and fully cook (5-6 min)
- Finally add kale and let it melt down

Serve with lemon & rosemary🍋🌿

NOTES 📝

You can use 8 oz chicken broth, but the bone broth is a nutrient dense option to really help heal your gut. You can read about more benefits on my website under this recipe ☺️ (link in bio)

Additionally, this is best eaten within 1-2 days to keep the orzo from getting mushy

✨ENJOY✨

Xoxo, Linds
——

06/11/2021

PALEO BUTTERNUT SQUASH CHILI 🌶

I couldn’t wait until next week to post this because it was sooo good and it’s super easy to prep out for the week! 😘

Ingredients👇🏼

- 2lbs ground beef
- 1 white onion
- 1 large butternut squash
- 1 bell pepper (I used yellow)
- 1 jalapeño
- 1 can crushed tomatoes 15oz
- 1 can tomato paste
- 1 cup bone broth (or chicken/ beef broth)
- 2 tbs garlic powder
- 2 tbs cumin
- 2 tbs chili powder
- 2 tbs paprika
- salt & pepper

Directions👇🏼

- brown beef on stove top with diced onion
- add to crockpot and add all ingredients except squash and mix together
- once mixed, layer squash cut into cubes on top
- cook on high 3-4 hours or low for 5-6

Optional toppings👇🏼

- cilantro
- jalapeño
- lime
- avocado
- sour cream
- tortilla chips

Lmk if you try 🥰
Xoxo, Linds
——

05/11/2021

The time is changing this weekend and winter is coming ❄️🥶

Millions of people will start to experience seasonal affective disorder (SAD) - 75% of them are women.

Do you suffer from seasonal depression/anxiety? It's "very common" but does NOT have to be your normal!

It's important to embrace the season and have a strategy. Here are some tips to combat SAD 👇🏼

1. Routine 🔄

Find a rhythm that works for you. Try to wake up and go to sleep at the same time each day. Keeping your body on a clock is important ⏰

2. Vitamin D ☀️🍳

With less sunlight naturally comes less vitamin D. As a population, we are already deficient in this key vitamin that regulates key pathways for brain function and mood. Consider supplementing with vitamin D this winter (it's also HUGE for immune support)

-NOTE- I was deficient living in FL... ☀️so get your levels checked!

3. Prioritize sleep 💤

It's getting darker earlier, don't fight your body's natural urge to go to sleep earlier. These are slower months and it is okay to take the time to REST. You may need more sleep during these colder, darker months and THAT IS 👌🏼

4. “Move ya body, girl” 💃🏼

We tend to be less active this time of year because it is cold outside and we spend more time indoors. However, make it a priority to get in some kind of movement. It can be whatever YOU like - HIIT, walk, run, bike, yoga...ANYTHING. Exercise releases endorphins and dopamine in the brain. How many times have you felt amazing after that workout you didn't want to do? 😆

5. EMBRACE the COZY season 🥰

As with anything, mindset matters. Embrace the season. Enjoy seasonal foods like pumpkin and squash, make holiday treats, spend time being grateful, snuggle up on the couch and watch a movie 😌

Cheers to a healthy winter
Xo, Linds 💓
——

04/11/2021

Who likes chips? 🙋🏼‍♀️

Here are some healthy alternatives to some of the “classics”!

This is a great reminder that you can ENJOY real food and skip the nasty ingredients 😉

Doritos ➡️ Siete Family Foods]
BBQ kettle chips ➡️
Tostitos ➡️ Siete Family Foods]

Xo, Lindsay
——

02/11/2021

B-rain vitamins 😆🧠

B vitamins are so important and a lack of them can lead to a host of neurological symptoms such as irritability, anxiety, depression and chronic fatigue.

They play a role in the function of our nervous system and the synthesis of neurotransmitters that allow our bodies to be calm or happy ☺️😌

Does this help?!

Xo, Lindsay
——

01/11/2021

PUMPKIN PIE BITES 🥧

HAPPY NOVEMBER! 🍂

These pumpkin pie bites are perfect for a fall treat! I think they’re my fav treat to date 🤤

The recipe below makes 6 bites. You may have a bit more filling than needed, I used it in my blender coffee with some almond milk!

Ingredients:

Base 👇🏼
1/4 cup almond flour
2 tbs coconut flour
1/4 cup pecans
2 tbs coconut oil
2 tbs maple syrup

Pumpkin Filling 👇🏼
3/4 cup pumpkin puree
1 egg
1/4 cup coconut sugar
1/2 tsp pumpkin spice
1 tsp vanilla extract
1 tsp tapioca starch
1/2 tsp cinnamon
pinch of nutmeg & pepper

Directions:

Base👇🏼
- Chop pecans in food processor - you want them to be fairly fine
- Mix all ingredients for the base together until
- Press mixture into muffin tins to form the base of the pumpkin pie bites

Filling 👇🏼
- Mix all ingredients together in a bowl, whisk until smooth
- Pour filling on top of base in the muffin tins
- Bake at 350 for 30 min

Lmk if you try them!! 😘

Xo, Lindsay
——

26/10/2021

If you experience anxiety I highly encourage you to consider what your blood sugar is doing 👀

Is it on a roller coaster with extreme dips and spikes?! 🎢

Large fluctuations in blood sugar are shown to increase or even cause anxiety. When our blood sugar spikes our body races to bring it down sending it crashing.

This crash triggers your body to release stress hormones and puts you in a fight or flight state. You may also notice a large dip in energy, headaches or sugar cravings following a crash.

You want off the ride?👇🏼

It’s simple!

Don’t eat carbs alone… always pair carbs with a protein, fat or fiber. Or all three 🙃 follow this structure for all meals and snacks to have stable & lasting energy ⚡️

Xo, Lindsay
——

19/10/2021

Brain bowl 🧠 / HARVEST BREAKFAST HAAASH 🤤 that smashes anxiety by balancing your blood sugar right off the bat! 🙅🏼‍♀️

Your breakfast sets the tone for your day. Starting your day with balanced blood sugar sets you up for success!

Anxiety, mood swings and irritability are all HIGHLY correlated with blood sugar variability and insulin resistance.

Spiking your blood sugar at your first meal with a standard American diet (cereal, plain oatmeal, toast, pancakes) is likely to send you on a roller coaster 🎢 all day long. Leaving you jittery, hangry, light headed and fatigued 😣

Focus on protein and always add fiber and healthy fats 🤗 this balance will keep you feeling full for hours (4-5 for me) and prevent you from becoming jittery before your next meal!

✨NOTE✨if you feel like you currently experience large blood sugar swings during the day it takes time to heal and reset your body! If you find yourself hungry before 4-5 hours, EAT using the same pattern (protein, fat, fiber). Trying to “hold out” will send you back on a spiral. As always - it’s a journey 😌

HARVEST HASH 👇🏼
- 1 smallish butternut squash (cubed)
- 1 Apple (cubed)
- kale (to your discretion)
- pecans
- avocado oil 🥑
- salt, pepper, garlic powder, cinnamon

Direction:
- cube butternut squash and sautée in avocado oil
- once butternut squash gets close to done add apple cubes
- add kale
- add salt, pepper, garlic powder + cinnamon
- mix together as kale softens

Serve it up with 2 pasture raised eggs & sage sausage 🤤

What did you have for breaky?!

Xo, Lindsay 💕
——

Grow A Kinder Mind

09/12/2021

08/12/2021

03/12/2021

30/11/2021

29/11/2021

06/11/2021

05/11/2021

04/11/2021

02/11/2021

01/11/2021

26/10/2021

19/10/2021

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