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    Lynn Paulk Talks Fitness, Nutrition, and Mindset

    Lynn Paulk Talks Fitness, Nutrition, and Mindset

    Today we have the pleasure of introducing you to a gal that is spreading knowledge, positivity and light into the world! Lynn Paulk shares with us some simple and practical ways to make small changes in our fitness journeys. We love that she promotes surrounding yourself with healthy options (like Guiltless Goodies!) and keeping a positive mindset. We believe that the way we talk to ourselves is important, so be kind to yourself and take care of your body! You deserve it!

    Hello Guiltless Goodies Fam!

    My name is Lynn Paulk and I am so excited to share a few words with you! I am a health and fitness entrepreneur. I graduated college in 2016 from the University of West Florida with my Bachelor’s degree in Exercise Science. I am also an American College of Sports Medicine certified personal trainer. I knew upon graduating that I wanted to help people. I wanted to help people be happy. I wanted to help people love themselves and others. I wanted to help people love their body. I wanted to help people realize that they are capable of more. So I started Lynn Paulk Fitness.

    My passion with LPFIT is to teach women (& men) how to be strong, eat the foods they love, and strive toward becoming their best self. So often when people are not happy with their life, it can be connected to where their fitness, nutrition, and mindset is at. This could be anything from not feeling good or comfortable in their body, a bad relationship with food, a lack of confidence, or even just not realizing their own potential. I use fitness, nutrition, and mindset coaching to help others break down these walls.

    I know that the struggle is real and paving the way in your own health and fitness journey is easier said than done. But trust me, it is a journey worth taking. It’s not always easy and while we can’t control everything that happens to us, we can choose how we react to it. You just have to make the decision that you won’t settle for anything less than your best self. Feeling good and being happy has a way of radiating into the lives of others. It’s contagious. So find what makes you feel good and happy. Don’t exercise because you’re supposed to, exercise because it makes you feel good and strong. And no stressing over food! I don’t think that food is meant to stress us out. Food is meant to fuel us. When it comes to food, having a restrictive mindset tends to do negative things in our minds. So instead, think balance, moderation, and flexibility. Find foods that you love that also make you feel good.

    If you are just starting on your health and fitness journey, here are a few things to remember:
    -Patience is key!
    -Do not be afraid to ask for help. Take advice from those who are more experienced, hire a coach, find an accountability partner, etc.
    -Stay positive. Be happy. Enjoy the journey.
    -Don’t stress over not being a pro in the exercise department, just focus on moving your body!
    -No strict diet is necessary, just focus on eating nutritious, whole foods.
    -Find ways to balance the foods you love with your goals. (Example below.)

    I love to find brands and companies that have amazing products and are spreading this same message of health, joy, and love. That’s what I found when I stumbled upon Guiltless Goodies a couple of years ago at a fitness expo in Austin, TX. I LOVE sweets, especially donuts, so being able to eat a Guiltless Goodies donut (or cookie or brownie…) and know that it is full of nutritious ingredients that will fuel me and also taste amazing, helps me out so much! And the fact that there are such amazing people behind the brand makes me love to support them even more. Again, happiness radiates, and that’s part of what pulled me toward them (along with their delicious donuts).

    There is so much more I’d love to talk about and share with you all but I’ll sum it up into a few takeaways for you: Move your body, fuel your body, spread love and happiness, surround yourself with those who love and inspire you, and go eat a donut, I recommend a Guiltless Goodies one!

    Thank you for sharing, Lynn! We just love her outlook on health and wellness- so much positivity and encouraging words! We hope you will give her site and instagram a visit if you're curious about learning more. Let Lynn help you if you're ready to take the next step in your journey, and let US help you fuel your body.

    Guest Jaimie Moerbe Talks Tips for School Lunches!

    Guest Jaimie Moerbe Talks Tips for School Lunches!

    We are back with another amazing Guest Blog Post!

    This time from a certified Nutritional Therapy Practitioner specializing in women’s fertility, hormone balancing, and thyroid health. Born and raised in Austin, Texas, Jaimie Moerbe's passion for health and wellness began over ten years ago after her mother was diagnosed with cancer and she witnessed the healing effects of real-food nutrition in her mother’s life. She lives in Austin with her husband Jonathan, two-year-old daughter Ava, and sweet pup Annabelle.



    My daughter started her first day of preschool this week. It has been filled with many firsts, but one of the “firsts” I didn’t anticipate facing so soon was the type of food given to toddlers at our local preschools. I became frustrated by the preschool pantries and junk food we as parents were asked to provide. This food was cleverly marketed as “wholesome family foods” while in reality it wasn’t nourishing for the body or the mind and contained many inflammatory ingredients known by doctors to cause health issues. The first 1,000 days of a child’s life are critical to their brain development and proper nutrition is essential to making this happen.

    So, after my shock of learning about the foods my daughter would receive, I quickly chose a preschool that matched my real-food philosophy and required me to supply all of her food so I knew she was receiving quality nutrition.

    Yay! And oops! Now I had to plan out all of her meals. I created these three guidelines for myself when choosing foods to send in my daughter’s lunch kit. They needed to be low sugar, allergen conscious, and daughter approved!

    Guideline #1: Low Sugar Foods
    Being aware of sugar consumption is incredibly important. Current statistics show that 1 in 3 children born after the year 2000 will become a Type II diabetic. On average, Americans are consuming 140 pounds of refined sugar each year. Sugar causes inflammation in the body and taxes the immune system. It even suppresses the immune system for up to 4-6 hours after consumption.

    Unfortunately, many of the grab and go foods present on supermarket shelves today are sugar-filled and lacking in nutrition to help support a healthy immune system. With the school season in full swing, you want your kids making new friends, not catching new illnesses. I’m thankful for the just-sweet-enough treats from Guiltless Goodies that are diabetic-friendly with the healthy fats necessary for building a well-functioning immune system.

    Guideline #2: Allergen Aware Foods
    Earlier this year I had my daughter’s genes analyzed. Although she doesn’t have celiac disease, a serious autoimmune disorder, her genetic information revealed a gluten sensitivity that causes her to have inflammation and eczema flare ups when exposed to it. I’m thankful she doesn’t require an EpiPen for her reaction, but unfortunately life-threatening allergies that result in anaphylaxis are on the rise in children.

    The Centers for Disease Control and Prevention reported that from 1997 to 2007 food allergies increased by 18% in children under 18 years old, and today it is estimated that 1 in 13 children has a food allergy. Peanut allergies continue to increase and have become the second most common allergy in children.

    Although my daughter’s reaction to gluten is relatively mild, she has a classmate with life threatening allergies which results in the entire class having strict guidelines on what can and can’t enter the classroom. Guiltless Goodies are an amazing option for children and families with food allergies and sensitivities. They're gluten free, dairy free, nut free, and soy free. You don’t have to sacrifice taste or nutrition! It’s a Win-Win!

    Guidelines #3: Kid-Approved Foods
    I’m conscientious about raising my daughter with an abundant mindset surrounding food. Instead of categorizing food items as “good” or “bad” I’m teaching her to recognize which foods do or don’t serve her body well and make her feel healthy. My goal is to cultivate this awareness in her so she can make nutritious choices for herself in the future when I’m not making all of her meals.

    She ADORES Guiltless Goodies (seriously every single product!), and it makes my heart happy to see her prefer non-GMO, real food with healthy fats and protein. And as much as I enjoy baking, having the convenience of pre-made Guiltless Goodies makes my day much better too. Their products fill her up and fuel her up for her days of learning and playing at preschool!

    Look at that face, that's one happy kiddo! And what an amazing post from her mama. Thank so much for sharing such great information with us, Jaimie! If you want to hear more from Jaimie or see what she's up to, you can find her here on Instagram!

    Guest Blog from Jahdiel Caudle + Recipe!

    Guest Blog from Jahdiel Caudle + Recipe!

    Hello there Guiltless Goodies fam!

    We have a new friend to introduce you to! Her name is Jahdiel, she is a wife and mama to three who integrated our goodies into her family's lifestyle over 5 years ago! We loved learning that our food has made a difference in their lives, after all, that's been our goal since we started! We love being that healthy nourishing option for families out there, and it warms our hearts when we hear from YOU!

    Now before we get too sappy, let's hear from Jahdiel! We hope you enjoy her story AND amazing recipe she shared!

    Guiltless Goodies world!

    I am so excited to be able to share with you my love for everything Guiltless Goodies! My name is Jahdiel Caudle. I am a stay at home mother of two very active boys and one newborn little girl.  I live in Midland, Texas and am admin for several mom groups including Natural Moms of Midland and Midland Crunchy Mamma Tribe. I have a passion for helping mothers through natural living, pregnancy, and managing their home life simply. I am currently in the process of becoming a birth boot camp teacher.

    My wonderful husband was diagnosed with type 1 diabetes at the age of 12. We started seeing an integrative medicine doctor about 6 years ago to help manage his diabetes and possibly cure him from the disease. When they told me we had to completely change the way we eat my first thought was “you mean I have to give up my cake and cookies?”. I had to completely relearn how to cook every meal we liked. I loved to cook and bake but I was working and pregnant with our first child and didn’t have time for it. Our doctor was the first person to tell me about Guiltless Goodies. I placed a bulk order for pizza crust, bread and tortillas. I fell in love! The best part was it didn’t raise my husbands blood sugar and it was so yummy! I started stocking up my freezer with everything Guiltless Goodies offered. It was convenient, delicious, and healthy.

    Five years later, here we are. I still order everything Guiltless Goodies. They have come a long way and now offer donuts, cookies, brownies and my favorite is the 7 Seed Flour which allows me to make all kinds of treats on my own. We mostly eat Guiltless Goodies for breakfast. Both my older kids go to school and it is so nice to know I can grab them a donut and they will be full until lunch. They can enjoy donuts with dad at school and I feel good about knowing it fills them up, it doesn’t raise their blood sugar, and they LOVE them. We also take muffins and donuts camping to fit into our outdoor adventurous lifestyle. We need something quick that gives us energy throughout the day, and I haven’t found anything that does that better.

    My most recent discovery of how amazing Guiltless Goodies is, was when trying to increase my milk supply while breastfeeding. About two months ago we all came down with a stomach bug. My milk supply tanked. I started eating Guiltless cookies and my supply increased very quickly. I’ve been giving Guiltless cookies to friends as lactation cookies ever since.
    My new favorite way to use Guiltless 7 Seed Flour is making sausage balls. Such a great snack or lunch option for kids too. Below I've shared my recipe!


    Guiltless Sausage Balls
    2 c Guiltless Goodies 7 Seed Flour
    ½ c almond flour
    1 Tbsp coconut flour
    2 tsp grain free baking powder
    ½ tsp garlic powder
    12 ounces raw cheddar cheese, shredded
    1 pound spicy sausage (pastured and nitrate free preferred)  


    *Preheat oven to 425 F, adjust rack to the middle position. Line a baking sheet with unbleached parchment paper.

    *In a large bowl, whisk together all ingredients except the sausage. Use your hands to incorporate the sausage to the dry mix (1-2 minutes until the mixture comes together) The mixture will be damp. Roll the mixture into 1 ½ inch balls and place on the baking sheet.

    *Bake for 25 minutes, or until golden brown.

    *Cool 5 minutes and serve.

    *Paleo/ dairy free adaption: omit cheese. Decreases sausage balls to 18.

     

    We couldn't be happier that customers like Jahdiel are eager to share how our food  aides in their health and well-being. From diabetes to nursing mamas, it truly does matter how you fuel your body and we are so proud to offer products that do just that. If you're interested to learn more about Jahdiel, visit her here on Instagram!

    Pumpkin Banana Chocolate Chip Muffins

    Pumpkin Banana Chocolate Chip Muffins

    As soon as September hit we were ready for all things pumpkin around here! We used our amazing 7 Seed Flour (of course!) making these muffins grain free and gluten free! They are insanely moist and pack a perfectly sweet punch that will satisfy your pumpkin and chocolate cravings for sure. Here's what we did....

    As with most baking recipes- first mix all wet ingredients in one bowl, and dry in another. Make sure to mash your banana and slightly beat your eggs before adding to the mix. (Or forget to do that like I did and spend extra time mashing as you mix everything together! Ha!)

    https://www.guiltlessgoodies.com/collections/all/products/gluten-free-flour-7-seed

    Next add wet to dry ingredients and mix until just combined.

    This is a sticky batter, so don't be alarmed! The easiest way to fill your muffin tin is with the help of a cookie dough scoop like this one. They aren't very expensive and if you're a baker, you'll never be sorry you bought one. I reach for mine often, whether it's for baking or for scooping out home-made meatballs!

    I lined my muffin tin with liners but I would recommend spraying the tin with non-stick spray instead. I found that many of my muffins stuck to the liners even when cool, and sucking muffin liners isn't cute...but I did it anyway because these muffins are that good. Therefore, fill your non-stick sprayed, 12 count muffin tin 3/4 full. Also, sprinkle a few extra mini chocolate chips on top because CHOCOLATE, and because you're a fancy baker who knows how to make things that not only taste good, but look good too!

    Throw these babies in the oven for 25-30 minutes. I know this seems like a long time for muffins, but this is such a wet batter I found that mine still weren't done at the 20 minute mark. Ovens vary though, so check yours around 20-22 min and see how they look.

    They come out smelling like heaven, and other people in your house will emerge from their rooms and ask what you're up to. Feel free to use the power of these delicious treats to bribe said people to do things in order to taste one. Or not, just saying!

    And your last step is take some Instagram worthy photos of your muffins and tag us so we can see! We hope you enjoy!

    Pumpkin Banana Chocolate Chip Muffins

    (recipe adapted from Jen Eddin's Pumpkin Banana Muffin)

    Ingredients:

    • 1 medium banana, mashed
    • 1/2 c pumpkin puree
    • 1/3 c maple syrup
    • 2 eggs
    • 2 tbsp coconut oil, melted
    • 1 tsp vanilla extract
    • 1 1/4 c 7 Seed Flour
    • 1 tbsp pumpkin pie spice
    • 3/4 tsp baking powder
    • 3/4 tsp baking soda
    • 1/4 tsp salt
    • 1/4 c mini dairy free chocolate chips

    Directions:

    1. Preheat oven at 350 and spray 12 count muffin tin with nonstick spray.
    2. In a medium bowl, combine mashed banana, pumpkin, maple syrup, lightly beaten eggs, melted coconut oil and vanilla. Whisk to combine.
    3. In a larger separate bowl, combine 7 Seed Flour, pumpkin pie spice, baking powder, baking soda, and salt. Stir to combine.
    4. Add wet ingredients into dry plus add chocolate chips. Mix until just combined.
    5. Evenly distribute batter in muffin tin, about 3/4 full.
    6. Place in your 350 degree oven and bake 25-30 min.
    7. Remove from tin and cool on wire rack.
    8. EAT AND ENJOY!

    Guest Blogger Ophelie Herve of Live to Love to Live

    Guest Blogger Ophelie Herve of Live to Love to Live

    One thing you need to know about us at Guiltless Goodies, is that we are passionate about you living your best, healthiest life and taking care of your mind body, and spirit. This company has a rich story of how it was born, why it exists, and why we are still growing. We want to feed you real food that fuels your body, food that doesn't weigh you down and cause you harmful side effects. We want to impact the world with a product that makes a difference in how you live, eat, and feel!
    That being said, we also want to support others out in world who are trying to live their best life, pursuing positivity and sharing their knowledge and growth! We became friends with blogger (and customer!) Ophelie Herve because we were drawn to her vulnerability and the bright light of positivity she's shining into the world!
    We hope you enjoy hearing about her journey in self-discovery and self-love and walk away encouraged after reading her message.
    Now here's Ophelie!

    I am a chatter. So, naturally my mind was racing a million miles a minute wanting to share all I have learned in the past couple years. I wanted to encourage you all in so many ways...but I was at a loss for words. How do I narrow it down? What topic will resonate with them the most?

    And then the oh-so-fun thought, “what will they think of me?” And then I knew.

    I have spent the better part of my life held captive by this question. This question screamed so loudly that it drowned out any confidence I had. It led me to alter my actions, pursue perfection, and present myself in such a way that I thought would be desirable and worth loving. I quieted my quirky self, I became obsessed with working out, I jumped on any fad diet there was, I did everything I could to graduate with straight A’s, and from the outside I’m sure I had a convincing act. I became a fitness instructor in addition to graduating with Summa Cumme Laude in Mechanical Engineering. (Currently pursuing my Masters in Mechanical Engineering.) I was surrounded by community, and strong in my faith. But what people didn’t see was the girl who stood in front of the mirror every night, slowly becoming unrecognizable, replacing my passions with those of others. Convinced that I still wasn’t enough, seeking out the approval of others. “Do better, be better...be different.”

    I share this not to brag about my accomplishments, but rather to truly demonstrate the lie of an image. As an Instagram influencer, I want you to know that Instagram, social media, and sadly, life itself, is becoming a highlight reel. This world wants you to believe that you fall short. That you are not enough.

    It took hard work to realize that that voice was not my own. That voice was the world and it is a pro at deception. By consistently taking my thoughts captive, being honest and confessing where I was really at, and reminding myself of truth, I slowly and gradually started to rediscover who I was...who I am. It is a choice. And I chose to love the REAL ME radically for all she is today, as she is.

    I’m a mix of tea and coffee. I want a nut butter bar at my wedding. I love green smoothies and HIIT classes. I love naps and triple chocolate molten lava cakes. I don’t have abs or toned legs and I still struggle with body image some days. I love singing and songwriting. I love painting and crafting! I love sunrises and slow mornings. I could spend the rest of my life having heart-to-heart one-on-one conversations. I’ll always pick a book over Netflix. Most days I don’t want to study, I hate doing laundry, and my room is a mess. I’m a morning and a night person (1-6pm is simply not my prime). I love taking walks. I love cuddling, and words of affirmation is my love language. I love loving others wholeheartedly, unconditionally, radically...but for too long, I forgot to love myself.

    So I challenge you to drown out the world for a moment, and I invite you to start telling yourself you are enough. Start adopting a positive mentality. Choose to say “I love you” in the mirror. Fall in love with that person. Real, raw, unfiltered. Your truest self. I strongly believe you have been crafted and sculpted by a Master Creator. You are a work of art. So live loud. Live loved. Love to live. And live to love. This doesn’t mean you will never be tempted to believe a lie about yourself again. I can just say from my experience, it gradually gets easier to fight off those thoughts by saying, “hey world, I’m choosing to be unapologetically myself. This is me, the REAL me. She is more than enough.”

    (Above Image from Ophelie's Instragram!)

    If you want more of this kind of raw authenticity you definitely need to follow along Ophelie on her blog and her Instagram.

    Thanks again, Ophelie! And thank you sweet readers who continue to show up and support us!

    Guest Zoe Palmer Talks Type 1 Diabetes + Guiltless Goodies

    Guest Zoe Palmer Talks Type 1 Diabetes + Guiltless Goodies

    Ok Guiltless Fam,

    We have a new guest blogger and her story is one of positivity and inspiration. Zoe Palmer tells us about living with Type 1 Diabetes and how our products have become a staple in her diet. If you're unfamiliar with Type 1 Diabetes we've included some visuals we pulled off the web that help explain how it can affect the body.

     

    We hope you enjoy hearing her story! Be sure to check her out on Instagram and give her a follow!

     

    Hi y’all!

    My name is Zoe Palmer - also known as @zoeepalmerr on Instagram, and I am writing to share my love and appreciation for Guiltless Goodies!

    My journey with Guiltless Goodies all started back in April of 2018. I was just a little over a month of being diagnosed with type 1 diabetes at the late age of 20 years old, almost 21. I had honestly been struggling with trying to find a breakfast that was not only good for me and my blood sugars, but that was tasty enough for my cravings! I was a HUGE dessert person before my diagnosis in March of 2018. I thought I would never be able to enjoy anything sweet again without the risk of having my sugars go high UNTIL, I found Guiltless Goodies!!

    Their products have been a life changer and life saver for me. And that’s not even saying enough. I eat their donuts every single morning for breakfast and have their other treats for a light snack to hold me over until my next meal. Their products have worked so well for me, that I don’t even have to take insulin for them. That is a huge success for me. When I don’t have to take insulin for something I am going to eat, it just feels like a really big accomplishment. After I was diagnosed with diabetes I was eating frozen waffles that were lower in carbs and had zero flavor.. I mean zero... I was having to take insulin for these and my sugars were still going high. Even if I carb counted right, I was still feeling bad.

    For those of you that don’t know, when your blood sugar goes high you get very lethargic and you get very testy. And who wants to feel that way? I can 100% say, I have never had a high blood sugar after eating Guiltless Goodies. All while not even taking insulin for them!!! Eating their products have really changed my mornings, days, and all around life. After eating my breakfast I feel satisfied, good, and awake! When your blood sugars are in range, so is your mood.

    Fast forward a couple months later and I was finding out my kidneys had been damaged from being undiagnosed with diabetes for so long. I have really been trying to watch my sodium intake because that can help some with keeping the damage under control. I had already been eating Guiltless for awhile and when I was broken the news about my kidneys I started looking at the sodium in everything I was eating. I can’t even explain to y’all the amount of happiness that went through me when I learned that the sodium in Guiltless products are low. I was not ready to give up the donuts, and honestly don’t think I ever will be.

    Lindsey and Daniel have created treats that fit well with a lot of lifestyles. And just to make me love them even more, they CARE about how their products affect your body. Being a diabetic that is super important to me, and that’s a big win in my book. What I am getting at is, if you don’t have Guiltless in your life by now, you are truly missing out! I have even gotten my family, friends, and boyfriend hooked on these sweet treats. And my boyfriend doesn’t have a sweet tooth in his body. Since being diabetic I have really started to pay attention to what I am putting in my body and I am so happy that I found Guiltless Goodies. I would be lost and grumpy without them.

    We are so thankful Zoe shared her experience with us. Above is a photo she sent us of her insulin levels after eating our donuts. She was delighted that her levels hadn't spiked and that she didn't have to take insulin! Simply Amazing! Congrats, Zoe!