I know you have been awaiting the reveal of my baking session with the secret chef! Today is the day!

As I mentioned, over the weekend I had the pleasure and opportunity to be in the kitchen testing some Fall recipes with one of my favorite bakers. And that baker is...Pip Vogel of @pips_sweet_treats! She also happens to be my firstborn! :-)

I wanted to recruit Pip's help because I am not a baker and I needed the expertise in the areas of recipe development, flavor, and baking and she has experience with all of those! Some of the criteria I Iaid out for her was keeping this recipe easy, Fall-flavored, delicious, AND packed with nutrients. After a bit of brainstorming, she had a brilliant idea--let's try something semi-homemade!


We know a lot of us wear multiple hats and need shortcuts from time to time, so we set out to find a box-mix that met our criteria and we would add to it! We found @simplemills Pumpkin Muffin & Bread mix and we were sold on the nutrition facts--7 g of sugar per serving (as a rule of thumb we like to keep grams of sugar around 9g or so per serving for items that aren't desserts or other sweets), it also had 2 grams of protein AND 2 grams of fiber (one of my favorite nutrients).

We followed the directions on the box except we used 3/4c of water (instead of the 1/2c) since we were adding some 'bulk!'




We followed the baking directions on the box and voila--20 mins later we had quite perfect and delish pumpkin-plus muffins! By adding these ingredients we not only added texture and flavor we also added antioxidants, more fiber, healthy fats, beta carotene, potassium, vitamin C, and more!

We had a blast creating our first mother/daughter business collaboration and I enjoyed every minute I spent with @Pips_Sweet_Treats since I know these years will fly by. 😢 There will be more collaborations in the near future!

Just like we remind our clients, being healthy doesn't have to mean taking things away, restricting, or depriving yourself of the foods or the activities/social events that you love. A lot of times we are working to ADD foods, nutrients, experiences, new movements, joy, rest & much more into your daily life in order to fill you up, not tear you down!

We hope you enjoy the recipe! If you try it out--we would love to see pics and hear how you liked our Pumpkin+ Muffins!!



Take a look and see if you can find anything usable within these slides! And if not, let us know what questions you may have or any other feedback. We love and appreciate all comments and shares!

🍒🍓Also, check out the vitamin C-forward recipes in our stories, and then go follow the talented, smart, and creative women that developed these delish and nourishing recipes! @desocio_in_the_kitchen & @maramcstay_nutrition

❓Looking forward to next week's post....any guesses on what it will be?!?!

😎📕Oh and for those wanting to dive a little deeper-- here are a few of the references we used to develop this post.

Braakhuis, A. J., & Hopkins, W. G. (2015). Impact of Dietary Antioxidants on Sport Performance: A Review. Sports Medicine, 45(7), 939–955. https://doi.org/10.1007/s40279-015-0323-x

Gropper, S. S., Smith, J. L., & Carr, T. P. (2021). Advanced Nutrition and Human Metabolism (MindTap Course List) (8th ed.) [E-book]. Cengage Learning.

USDA. (2018). USDA National Nutrient Database-Vitamin C. USDA Nutrient Lists from Standard Reference Legacy. https://www.nal.usda.gov/fnic/nutrient-lists-standard-reference-legacy-2018




Happy Friday!!! Let’s chat about vitamins! What are they? What do they do? Here we go….

Vitamins are organic compounds that are essential in our diet and are categorized (along with minerals) as micronutrients. And when we say ‘organic’ we mean in the chemical structure sense, as in they contain carbon and hydrogen bonds, NOT that they don't use pesticides! :-) And they are considered ‘essential’ because most of them aren't made by our bodies so they need to be supplied through our diets. Unlike their more popular counterpart, macronutrients (fats, proteins, carbs) micronutrients do NOT provide us with energy (but some can play roles in energy production).

Vitamins are broken down into two broad categories--fat-soluble & water-soluble as seen in our post.

All vitamins function and differ in their roles and the way the body handles fat-soluble and water-soluble vitamins are certainly different. Besides B12, water-soluble vitamins are not stored in large quantities in our body tissue and are absorbed right into the blood. Stores may run out within a few weeks to a few months if dietary intake is low. Most water-soluble vitamins will be excreted in the urine when their levels exceed what the kidneys want and need! Unlike the water-soluble vitamins, The fat-soluble vitamins are stored. If intake is low, stores could run out in months to years. They are mainly stored in our liver, fat tissue, and/or cell membranes and they're absorbed best when dietary fat is present into the small intestine. Remember those low-fat diets that were all the rage in the 90s?!! Those were NO GOOD, for many reasons, but especially for our fat-soluble vitamin absorption!

CUT IT HERE

Vitamin needs are set in a few different ways but most of the time you will see the RDA listed which stands for the Recommended Dietary Allowance. The RDA is defined as the level of nutrient intake judged to adequately meet the known nutrient needs of 97-98% of healthy people while decreasing the risk of chronic diseases. You will also see something called the AI which is the Adequate Intake and these are tentative RDAs as they are based on less conclusive scientific information. These are also specific to sex, age, and physiological condition like pregnancy or lactation.

Fun fact, the RDA actually overshoots a bit (by about 2-3%) so even if you're a little under your RDAs you may still get enough of the nutrients. That being said, SHOOT FOR THE RDA!!!

Like I said, this was a CRASH COURSE! But, we will keep trying to educate you throughout this series as we go along. We would LOVE questions, so please ask away! And if you have specific questions about your own individual needs, visit our link in bio to schedule a discovery call and chat about working with us! First, we need a VERY quick crash course in vitamins! What are they?

Vitamins are organic compounds that are essential in our diet and are also called micronutrients. And organic in the chemical structure sense as in they contain carbon and hydrogen bonds, NOT that they don't use pesticides! :-) And they are essential because most of them aren't made by our bodies so they need to be supplied through our diets. They do NOT provide us energy like macronutrients (fats, carbs, proteins).

However, they play an equally important (or maybe of greater importance) in other critical, health & life-sustaining functions in our bodies as shown in our slides!

Just know They. Are. CRUCIAL!

Vitamins are broken down into two broad categories--fat-soluble & water-soluble as seen in our post.

All vitamins function and differ in their roles and the way the body handles fat-soluble and water-soluble vitamins are certainly different. Besides B12, water-soluble vitamins are not stored in large quantities in our body tissue and are absorbed right into the blood. Stores may run out within a few weeks to a few months if intake is low. Most water-soluble vitamins will be excreted in the urine when their levels exceed what the kidneys want and need! Unlike the water-soluble vitamins, The fat-soluble vitamins are stored. If intake is low, stores could run out in months to years. They are mainly stored in our liver, fat tissue, and/or cell membranes and they're absorbed best when dietary fat is present into the small intestine. Remember those low-fat diets that were all the rage in the 90s...NO BUENO for many reasons but especially for our fat-soluble vitamin absorption!

Vitamin needs are set in a few different ways but most of the time you will see the RDA listed which stands for the Recommended Dietary Allowance and is defined as the level of nutrients intake judged to adequately meet the known nutrient needs of 97-98% of healthy people while decreasing the risk of chronic diseases. You will also see something called the AI which is the "Adequate Intake" and are tentative RDAs as they are based on less conclusive scientific information. These are also specific to sex, age, and physiological condition like pregnancy or lactation.

Fun fact, the RDA actually overshoots a bit (by about 2-3%) so even if you're a little under your RDAs you may still get enough of the nutrients. That being said, SHOOT FOR THE RDA!!!

Like I said, this was a CRASH COURSE! But, we will keep trying to educate you through this series as we go along. We would LOVE questions, so please ask away! And if you have specific questions about your own individual needs, visit our link in bio to schedule a discovery call and chat about working with us!