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    Redefining Balance and What Matters Most- Guest Blog Post from Tricia Pettigrew

    Redefining Balance and What Matters Most- Guest Blog Post from Tricia Pettigrew

    We are excited to introduce our latest guest blog post coming from Tricia Pettigrew. She is a teacher, mama, wife, and friend. She's a busy woman who has been able to define what balance really means for her, and what being present each day looks like. We loved hearing her story of how to show herself grace, how to focus on what's most important, and how having a fridge stocked with nutritious Guiltless Goodies has helped her and her family. We hope you enjoy her story!

     


    Hello, Guiltless Friends! My name is Tricia Pettigrew and I am a life coach, role model, motivator, mediator, negotiator, reality checker, cheerleader, event planner, tear wiper, shoe tier, chaos coordinator and a big hug giver just to name a few. I am a school teacher.  I put my teacher hat on in the morning, and, at 3:10pm, my mama and wife hat come on and it is just a sweet continuation of all that I have going on in my life.  A friend recently asked me “how I do it all?” I will tell you, a lot of talking to God, patience, grace, an exceptionally supportive husband and Guiltless Goodies.


    I used to struggle with balance. Me time. Friend time. Kid time. Wife time. There’s just never enough time to meet the needs for each one! So what I would do was, put a little energy into each sector in my life each day because that is what balance is; that is what balance should look like, right? Wrong, actually.


    Balance is such a loaded word and looks different to everyone. Balance implies that everything in your life has equal importance. And honestly, it does not. Years ago, when I was trying to create space for balance, I used to try and put all my energy into everything I had my hands in. Even with things that didn’t matter much to me I was fearful that if I did not show I was giving “it” my “all”, it was considered not good enough. Not only did I feel like a failure, but I also cared a little too much about what others thought. But, we should not let the criticisms and opinions of others dictate how we feel about reaching our goals or failing to reach our goals. (But, you already knew that ☺)


    Focusing on meeting the needs in all areas in my life was affecting me and was a constant daily struggle. I used to believe that if I give too much in one domain, another domain would suffer. With that mentality, I would then try and not spend too much time in any one domain but instead, give a little to each to “create balance.” Living in this false sense of balance, I was actually neglecting matters that needed a little bit more tending to on that particular day.  As I continued this pattern, my life felt out of whack and my purpose unclear.  


    Living life trying to please all and give equal time and commitment to all aspects of life is hard. It’s not purposeful and while you’re trying to feed each area in your life every single day, you’re helping to breed unnecessary stress for yourself. One night, after a heart to heart with my sweet husband letting me know I needed to let some things go, (because by that point my busyness was starting to take away from our relationship and for us, we promised that nothing would or should ever be more important than maintaining US) I had a moment of clarity: I only have so much emotional energy each day. Do not fight battles that don’t matter. Do not choose to spend time on something that does not uplift you or make you feel good as a person. Instead, prioritized your life in such a way that you target what means most to YOU, and feed THAT each day. Not only will you feel more fulfilled, but you will also learn that your days will look different and you have to adjust. And that’s okay too.


    By fostering this immense shift, I started listing my values, goals, and priorities (and let’s not forget a lot of prayers, self-reflection and taking a good look at how I felt after my day). I learned from that moment on, it was necessary to set my intentions at the start of every day because this was a new practice to me and I wanted it to eventually be as easy as breathing.


    At the start of every day, I would ask myself these two questions: what is most important, and what really matters at the end of the day? It was an epiphany for me in that I realized each day is very different from the next and I may have different needs with each given day. However, a few things remain constant: being a good Mom, wife, friend, and teacher. So how does that look? Well, like I mentioned earlier, I have shifted my mind from believing I needed to give a percentage to each domain every day, to prioritizing and filling the most important things in my life with my energy, care, and love. Oh, and creating space -sometimes lots of space- to allow myself forgiveness and grace, because let’s be real, it’s a daily practice and I often times fail. But, aren’t self-awareness and forgiveness beautiful things? Yes, they absolutely are.


    With that realization that I can feed the areas in my life that matter most, the other areas’ needs will be met in some way or another and if they’re not, well, insert grace ☺. I now know that I don’t always need to be getting stuff done and it’s okay and absolutely necessary to shut down and rest. It is about listening to yourself and your body. You make your own rules and follow your own path. Over time it has become abundantly clear when I say I feel as though I can navigate though each day with clear goals and a more positive attitude confidently. After learning to prioritize what’s most important, I have more time to create ways to feed the most important areas in my life. Figuratively and literally.


    You have most likely heard the phrase: It is better late than never to learn new things. I am grateful to have learned how to balance and prioritize properly before having my two babies and returning back to being a school teacher. I have two, amazing, beautiful children of my own and then I have twenty two amazing, beautiful school children that are mine too. When I say that my life is busy, that would be an understatement. Being a full time Mama, teacher, wife, and everything else in between is extremely time consuming, fulfilling and EVENTFUL!


    With all that you have going on, you might feel like you’re in a continual state of busyness and hurried-ness and you may find that simplifying might settle you in more ways than you’d expect. Insert Guiltless Goodies. I cannot tell you how many times a dark chocolate donut saved me in my classroom when I did not have a chance to eat, or revived me during a staff meeting on a Monday afternoon. When my kids are hungry, handing them a Guiltless chocolate chip cookie that is rich in fiber, seeds, no artificial anything, both kid and mama hearts are happy. Every week I buy my packs of donuts and cookies. It has become a necessity in our household and in my school (even a few of my coworkers are hooked!) I am so beyond grateful for the nutritional benefits of Guiltless Goodies products and even more grateful for it curbing my terrible sweet tooth! I am thankful I can grab snacks on the go and feel good about it.  There are times when I do not have a chance to eat lunch or anything at all during the day (it seriously happens!) and having a Guiltless donut in my fridge or cookies for mid-day snacks help keep my energy levels up, my tummy full (for hours) and my moods consistent (thank goodness because being “hangry” is not pleasant).



    I am especially thankful for Guiltless Goodies and the nutritional benefits it has to offer for everyone around me whom I have shared with and who I love dearly. Having food that is enriched with goodness, healthiness, and a lot of soul is what is necessary for me to function on a daily basis to be the best possible version of myself that I can be. With a full belly to tackle the day I can do anything with a clear mind, vision and purpose.  Thank you, Lindsey, Daniel, and the entire Guiltless Team! Your dedication and hard work helps so many beyond your reach and on behalf of everyone munching on your creations. We are SO thankful!!


    Love, Tricia Pettigrew
     



    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 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!

    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!

    Grain-Free Breakfast Casserole

    Grain-Free Breakfast Casserole

    Grain-Free Broccoli, Bacon and Cheddar Breakfast Casserole 

     

    Before we started Guiltless in 2012, we actually began this healthy, gluten-free, grain-free and low-carb foods thing with crustless QUICHES! That's right, you are talking to the Quiche Queen here... or at least that was the name of the company. We specialized in delicious, low-carb, crustless quiches. And it was out of serving a crustless pizza quiche to a friend, that he said, if y'all can come up with a bread that tastes like real bread but isn't... you'll have it! 

    So, we created a bread (well, it wasn't us at all, the idea was given to us from up above)! Using seeds. Not grains. Not almonds. Not coconut. But 7 superfood seeds! So now that we have this amazing bread, I had to add it to our most beloved quiche recipe of all time, the Turkey Bacon, Broccoli and Cheddar! It's even better now with the addition of Guiltless Bread cubes. The bread gets soft and seasoned on the inside of the breakfast casserole, and they get golden and crispy on the outside. 

    We use half and half plus almond milk in this recipe to give it that rich and buttery flavor while still cutting down on dairy and milk fat. We have tried it with just almond milk, but you don't quite get the rich and creamy flavor you want to bite into in a dish like this. And since we use turkey bacon instead of pork, you don't get nearly as much of the fat rendering from the bacon, so the half and half helps! 

    This breakfast casserole is perfect to serve on Thanksgiving morning or to have over the weekend if your family and friends are staying a few days. It is a crowd pleaser and fun to gather around with ones you love! 

    We hope you make this recipe for the holidays! And please let us know how you like it! 

    Happy Thanksgiving to you and yours, 

    Lindsey 

    Gluten-Free Quiche Recipe 

    Ingredients:

    4 cups broccoli florets

    non-stick cooking spray, divided

    6 strips turkey bacon, sliced in half lengthwise, then cut into 1/2 inch pieces

    12 organic eggs

    2 teaspoons Dijon mustard 

    3/4 cup half and half

    3/4 cup almond milk

    1 teaspoon sea salt

    1 teaspoon fresh cracked black pepper

    4 slices Guiltless Sandwich Bread, cut small into 1/2 inch cubes

    3 cups shredded sharp cheddar cheese, divided

    Directions:

    Preheat oven to 425 degrees

    In a large pot of boiling salted water, add in the broccoli and cook for 3 minutes; until just tender enough to pierce with a fork. Drain in a colander, and cover with ice and cold water to stop cooking. 

    In a medium skillet, put on medium-high heat, coat with cooking spray, add in the cut bacon pieces, and cook for about 5-6 minutes until browned but not completely crispy (they will finish cooking in the quiche in the oven). 

    In a large mixing bowl, crack eggs and beat with a whisk. Then add Dijon mustard, half and half, almond milk, sea salt, and pepper, whisking until combined. Add in cubed bread and 2 cups of the cheddar cheese, stir to combine and completely coat bread cubes. 

    Spray a 9x13 inch casserole dish with cooking spray. Spread out the blanched broccoli in the dish. Pour in the egg and bread mixture over the broccoli, and move the broccoli around so the egg can get distributed everywhere. Lay the bacon pieces on top of the egg. Finish by sprinkling the last 1 cup of cheddar on top. 

    Bake for 25 minutes or until the top is browned and crispy. Test the center with a fork or toothpick. (Cover with a sheet of parchment paper and cook for an additional 5-10 minutes if the center isn't done.) 

    Cut into squares and serve!