Pep For Life https://pepforlife.com Behavioral Therapy, Nutrition and Fitness in Kansas City, MO Wed, 06 Mar 2019 23:27:09 +0000 en-US hourly 1 https://wordpress.org/?v=5.2 https://pepforlife.com/wp-content/uploads/2019/04/cropped-site-icon-32x32.png Pep For Life https://pepforlife.com 32 32 Jackie Keitel wants you to attain true PEP for Life! <br /> Each PEP Talk episode includes encouraging tips to positively impact every area of your life: psychological health, nutrition, physical activity, and relationships. Jackie, your host, is a licensed behavioral health therapist as well as a NASM certified personal trainer and a certified transformational nutrition coach. She is the founder of PEP (Physical & Emotional Power) for Life, LLC, (pepforlife.com). She has been blessed to walk alongside amazingly strong clients who have overcome physical and emotional health challenges as they have attained true PEP for Life. Please join Jackie, today, in discovering a newfound PEP for your Life. Jackie Keitel clean episodic Jackie Keitel jackie@physicalandemotionalpowerforlife.com jackie@physicalandemotionalpowerforlife.com (Jackie Keitel) Pep for Life Pep For Life https://pepforlife.com/wp-content/uploads/2019/01/peppodcastlogoburgandyoption.png https://pepforlife.com TV-G Kansas City, MO PEP TALK – Misery is Optional https://pepforlife.com/pep-talk-misery-is-optional/ Tue, 23 Apr 2019 22:09:58 +0000 https://pepforlife.com/?p=855 Welcome to today’s PEP Talk – Misery is Optional. What do you believe about your current circumstances and your future? Do you believe you will heal from a physical or emotional issue? Do you believe you will get the promotion you have been working to attain? Or are you someone who believes in worst case scenarios? […]

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Welcome to today’s PEP Talk – Misery is Optional. What do you believe about your current circumstances and your future? Do you believe you will heal from a physical or emotional issue? Do you believe you will get the promotion you have been working to attain?

Or are you someone who believes in worst case scenarios?

Do you believe you will ‘never’ get well? Do you believe you are doomed to work in your current dead-end position?

Our mindset impacts how we feel physically and emotionally. It can also impact the course of our lives.  In this month’s PEP Talk I discuss the power of your mindset- what you believe.  A belief is deeper than a thought – it is something you feel at your core and it has the power to transform your life.

Please take a few minutes to listen to this month’s PEP Talk – Misery is Optional and I encourage you to do one thing today purposefully to attain true PEP for Life!

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Welcome to today's PEP Talk - Misery is Optional. What do you believe about your current circumstances and your future? Do you believe you will heal from a physical or emotional issue? Do you believe you will get the promotion you have been working to ... Welcome to today's PEP Talk - Misery is Optional. What do you believe about your current circumstances and your future? Do you believe you will heal from a physical or emotional issue? Do you believe you will get the promotion you have been working to attain?<br /> <br /> Or are you someone who believes in worst case scenarios?<br /> <br /> Do you believe you will ‘never’ get well? Do you believe you are doomed to work in your current dead-end position?<br /> <br /> Our mindset impacts how we feel physically and emotionally. It can also impact the course of our lives.  In this month’s PEP Talk I discuss the power of your mindset- what you believe.  A belief is deeper than a thought – it is something you feel at your core and it has the power to transform your life.<br /> <br /> Please take a few minutes to listen to this month’s PEP Talk - Misery is Optional and I encourage you to do one thing today purposefully to attain true PEP for Life! Jackie Keitel clean 13:17 <iframe src="https://player.blubrry.com/?media_url=https%3A%2F%2Fmedia.blubrry.com%2Fpep_for_life_pep_talks%2Fcontent.blubrry.com%2Fpep_for_life_pep_talks%2FPEP_Talk_Misery_is_Optional.mp3&amp;podcast_link=https%3A%2F%2Fpepforlife.com%2Fpep-talk-misery-is-optional%2F&amp;artwork_url=https%3A%2F%2Fpepforlife.com%2Fwp-content%2Fuploads%2F2019%2F01%2Fpeppodcastlogoburgandyoption-298x300.png#darkOrLight-light&shownotes-ffffff&shownotesBackground-444444&download-ffffff&downloadBackground-003366&subscribe-ffffff&subscribeBackground-fb8c00&share-ffffff&shareBackground-1976d2" scrolling="no" width="100%" height="138px" frameborder="0" id="blubrryplayer-1"></iframe>
PEP TALK – Listen https://pepforlife.com/pep-talk-listen/ Sat, 23 Mar 2019 20:58:06 +0000 https://pepforlife.com/?p=851 Welcome to today’s PEP Talk – Listen.  I believe listening is one of the most treasured gifts that we can give to another person. It is free and it is simple to do. Yet, if we are truly honest with ourselves, how often do we genuinely listen to the other person who is talking to us? When others are […]

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Welcome to today’s PEP Talk – Listen.  I believe listening is one of the most treasured gifts that we can give to another person. It is free and it is simple to do. Yet, if we are truly honest with ourselves, how often do we genuinely listen to the other person who is talking to us?

When others are talking, it is very common to be lost in our own thoughts about what is going on in our own world or possibly being distracted by the art of multitasking – checking the phone.

When someone feels as though another is truly listening to him/her that person feels heard and feels valued. This is a very validating experience that can lift a person’s spirit and it can positively impact self-worth. This occurs not only for the person who was listened to, this occurs for the person who was listening as well.

I encourage you to be mindful when you are communicating with others. Take note of whether you are sincerely listening or if you are only half listening because you are distracted by something else.

Thank you so much for joining me today and I encourage you to do one thing purposefully (e.g. listen with intention) to attain true Pep For Life.

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Welcome to today's PEP Talk - Listen.  I believe listening is one of the most treasured gifts that we can give to another person. It is free and it is simple to do. Yet, if we are truly honest with ourselves, Welcome to today's PEP Talk - Listen.  I believe listening is one of the most treasured gifts that we can give to another person. It is free and it is simple to do. Yet, if we are truly honest with ourselves, how often do we genuinely listen to the other person who is talking to us?<br /> <br /> When others are talking, it is very common to be lost in our own thoughts about what is going on in our own world or possibly being distracted by the art of multitasking - checking the phone.<br /> <br /> When someone feels as though another is truly listening to him/her that person feels heard and feels valued. This is a very validating experience that can lift a person’s spirit and it can positively impact self-worth. This occurs not only for the person who was listened to, this occurs for the person who was listening as well.<br /> <br /> I encourage you to be mindful when you are communicating with others. Take note of whether you are sincerely listening or if you are only half listening because you are distracted by something else.<br /> <br /> Thank you so much for joining me today and I encourage you to do one thing purposefully (e.g. listen with intention) to attain true Pep For Life. Jackie Keitel clean 11:05 <iframe src="https://player.blubrry.com/?media_url=https%3A%2F%2Fmedia.blubrry.com%2Fpep_for_life_pep_talks%2Fcontent.blubrry.com%2Fpep_for_life_pep_talks%2FPEP_Talk_Listen.mp3&amp;podcast_link=https%3A%2F%2Fpepforlife.com%2Fpep-talk-listen%2F&amp;artwork_url=https%3A%2F%2Fpepforlife.com%2Fwp-content%2Fuploads%2F2019%2F01%2Fpeppodcastlogoburgandyoption-298x300.png#darkOrLight-light&shownotes-ffffff&shownotesBackground-444444&download-ffffff&downloadBackground-003366&subscribe-ffffff&subscribeBackground-fb8c00&share-ffffff&shareBackground-1976d2" scrolling="no" width="100%" height="138px" frameborder="0" id="blubrryplayer-2"></iframe>
PEP TALK – Control https://pepforlife.com/pep-talk-control/ Mon, 14 Jan 2019 00:22:18 +0000 https://pepforlife.com/?p=749 Welcome to today’s PEP Talk – Control. There is a difference between someone who wants to be in control of their environment/situation/life versus someone who wants to control another human being. If you would use the adjective, “controlling,” to describe yourself or someone you know, please take a moment to listen to this month’s PEP Talk […]

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Welcome to today’s PEP Talk – Control. There is a difference between someone who wants to be in control of their environment/situation/life versus someone who wants to control another human being. If you would use the adjective, “controlling,” to describe yourself or someone you know, please take a moment to listen to this month’s PEP Talk – Control.  You might be surprised by what you learn.

Thank you for joining me today and I encourage you to do one thing purposefully to attain true PEP for Life.

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Welcome to today’s PEP Talk – Control. There is a difference between someone who wants to be in control of their environment/situation/life versus someone who wants to control another human being. If you would use the adjective, “controlling, Welcome to today’s PEP Talk – Control. There is a difference between <br /> someone who wants to be in control of their environment/situation/life <br /> versus someone who wants to control another human being. If you would <br /> use the adjective, “controlling,” to describe yourself<br /> or someone you know, please take a moment to listen to this month’s PEP<br /> Talk - Control.  You might be surprised by what you learn.<br /> <br /> <br /> <br /> Thank you for joining me today and I encourage you to do one thing purposefully to attain true PEP for Life. Jackie Keitel clean 7:13 <iframe src="https://player.blubrry.com/?media_url=https%3A%2F%2Fmedia.blubrry.com%2Fpep_for_life_pep_talks%2Fcontent.blubrry.com%2Fpep_for_life_pep_talks%2FPEP_Talk_Control.mp3&amp;podcast_link=https%3A%2F%2Fpepforlife.com%2Fpep-talk-control%2F&amp;artwork_url=https%3A%2F%2Fpepforlife.com%2Fwp-content%2Fuploads%2F2019%2F01%2Fpeppodcastlogoburgandyoption.png#darkOrLight-light&shownotes-ffffff&shownotesBackground-444444&download-ffffff&downloadBackground-003366&subscribe-ffffff&subscribeBackground-fb8c00&share-ffffff&shareBackground-1976d2" scrolling="no" width="100%" height="138px" frameborder="0" id="blubrryplayer-3"></iframe>
Veggie Fries Recipe https://pepforlife.com/veggie-fries-recipe/ Fri, 01 Jun 2018 22:25:08 +0000 https://pepforlife.com/?p=430 The post Veggie Fries Recipe appeared first on Pep For Life.

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Veggie Fries
Serves 8
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Cook Time
40 min
Cook Time
40 min
Ingredients
  1. 2 rutabagas
  2. 2 turnips
  3. 2 sweet potatoes (I prefer Japanese, purple or Hanna- aka white, versus using yams)
  4. 4 carrots
  5. 4 parsnips
  6. A couple of handfuls of organic red palm oil
  7. Sea salt
Instructions
  1. Cut the vegetables into French fry size slices. For the rutabagas, turnips, and sweet potatoes, cut in half and then make slices from the halved pieces. The slices can then be cut in half to make them more like French fries or you can leave them. The carrots and parsnips are already pretty small so simply cut them in the middle so you have two pieces, then from end to end, cut the halved pieces. Cut those pieces, end to end.
  2. Place all the sliced vegetables in a large bowl. With your hand, scoop out a handful of organic red palm oil. With both hands, toss and coat all of the vegetable fries. Feel free to add sea salt at this point.
  3. Once all of the vegetable fries are coated, using multiple cookie sheets, spread all the vegetable fries, single layer, on the cookie sheets.
  4. Bake in the oven for 40 minutes at 375 degrees.
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Lamb Burger Recipe https://pepforlife.com/lamb-burger-recipe/ Fri, 01 Jun 2018 22:21:18 +0000 https://pepforlife.com/?p=427 The post Lamb Burger Recipe appeared first on Pep For Life.

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Lamb Burgers
Serves 7
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Cook Time
45 min
Cook Time
45 min
Ingredients
  1. 2 pounds of pasture raised, grass fed, ground lamb
  2. 2 T chopped fresh cilantro
  3. 2 T chopped fresh parsley
  4. 2 t ground ginger
  5. 2 t ground cinnamon
  6. 1 t sea salt
  7. 1 bunch red leaf lettuce shredded
  8. 1 bunch chard shredded
Instructions
  1. Shred red leaf lettuce and chard in a food processor. Chop parsley and cilantro.
  2. Combine vegetables with spices and lamb. Form 7 patties.
  3. Bake in oven at 350 degrees for 30-45 minutes; until fully baked. I bake them to be time efficient. They could also be fried in a skillet, on the stove, using tallow/lard. I warm up my left overs in a pan/skillet on the stove. If this is done for the burgers, it will give the browning effect on the outside of the burgers.
  4. Serve over a bed of greens. A side of veggie fries or AIP Bubbles and Squeak would also be delicious.
Notes
  1. I prefer a batch cooking method to ensure leftovers. Feel free to reduce quantities for a smaller meal.
  2. These heat up very nicely on the stove after they have been refrigerated and/or frozen.
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Sausage Green Soup Recipe https://pepforlife.com/sausage-green-soup-recipe/ Fri, 01 Jun 2018 22:17:37 +0000 https://pepforlife.com/?p=424 The post Sausage Green Soup Recipe appeared first on Pep For Life.

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Sausage Green Soup
Serves 7
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Cook Time
30 min
Cook Time
30 min
Ingredients
  1. 2 pounds rutabaga, shredded
  2. 2 pounds parsnips, shredded
  3. 1 bunch collard greens, shredded
  4. 1 bunch chard, shredded
  5. 1/2 pound pasture raised, ground turkey (feel free to use a pound if you want more protein; if you do, be sure to increase the spices below)
  6. 2 t sea salt
  7. 1/4 t sage
  8. 1/8 t dried thyme
  9. 1/8 dried ginger
  10. 8 C of water (more or less depending upon your desired consistency)
Instructions
  1. In a skillet, add turkey and seasonings, and brown.
  2. Shred/rice rutabaga, parsnips, collard greens and chard in a food processor.
  3. In a large soup pot, add all vegetables to water. Heat to a boil then reduce heat to a simmer. Simmer for 30 minutes or longer.
  4. Once vegetables are tender, with a stick blender, puree the vegetables. Add browned turkey and stir.
Notes
  1. You can use chicken/turkey broth in place of the water. If you are not following an AIP approach to eating, you could use traditional turkey/chicken/pork sausage that includes non AIP compliant spices.
  2. I prefer a batch cooking method to ensure leftovers. Feel free to reduce quantities for a smaller meal.
  3. To enrich the flavor, you could roast the parsnips and rutabaga in the oven. Simply cut into pieces, coat with organic red palm oil, spread evenly on a cookie sheet, and bake at 375 degrees for 40 minutes.
  4. Once they are done, add them to the other vegetables that have already been simmering, and puree.
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Vegged Out Paleo Turkey Burgers https://pepforlife.com/paleo-turkey-burger-recipe/ Fri, 01 Jun 2018 21:34:06 +0000 https://pepforlife.com/?p=405 The post Vegged Out Paleo Turkey Burgers appeared first on Pep For Life.

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Vegged Out Turkey Burgers
Serves 7
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Cook Time
45 min
Cook Time
45 min
Ingredients
  1. 2 pounds of pasture raised ground turkey
  2. 2 large zucchini, shredded
  3. 1 bunch of red leaf lettuce, shredded
  4. 1/4 C chopped fresh parsley
  5. 2 t seal salt
Instructions
  1. Shred zucchini with hand cheese grater. Chop fresh parsley. Shredded red leaf lettuce in food processor.
  2. Combine vegetables, with salt and turkey. Make into 7 patties.
  3. Bake in oven at 350 degrees for 30-45 minutes; until fully baked. I bake them to be time efficient. They could also be fried in a skillet, on the stove, using tallow/lard. I warm up my left overs in a pan/skillet on the stove. If this is done for the burgers, it will give the browning effect on the outside of the burgers.
  4. Serve over a bed of greens. A side of veggie fries or AIP Bubbles and Squeak would also be delicious.
Notes
  1. I prefer a batch cooking method to ensure leftovers. Feel free to reduce quantities for a smaller meal.
  2. The turkey could be substituted for other meats.
  3. These heat up very nicely on the stove after they have been refrigerated and/or frozen.
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Paleo Beef and Parsnip Mash Recipe https://pepforlife.com/paleo-beef-parsnip-mash-recipe/ Fri, 01 Jun 2018 21:24:16 +0000 https://pepforlife.com/?p=402 The post Paleo Beef and Parsnip Mash Recipe appeared first on Pep For Life.

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Beef and Parsnip Mash
Serves 7
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Cook Time
45 min
Cook Time
45 min
Ingredients
  1. 2 pounds of grass fed ground beef/bison
  2. 1/2 pound of sugar free, grass fed, beef bacon
  3. 2 large zucchinis, shredded
  4. 1 garlic clove, minced
  5. 2 t sea salt
  6. 12-14 medium sized parsnips, (2 1/2 to 3 pounds)
  7. 1 bunch of kale, shredded
  8. 1 bunch of spinach, shredded
  9. 1/4 cup chopped parsley
  10. 3 T nutritional yeast (add more if you want more of a cheesy flavor)
  11. Organic red palm oil
Instructions
  1. Chop parsnips into chunks and place into large bowl. With your hand, scoop out a handful of organic red palm oil. With both hands, toss and coat the parsnips. Place the coated parsnip chunks on cookie sheets. Bake in the over at 350 degrees for 45 minutes. The bacon and parsnips can bake at the same time.
  2. Place bacon on a cookie sheet (with edges so grease does not spill) in the oven, at 350 degrees, for 40 minutes, or longer depending upon your preferred crispness.
  3. Prepare vegetables: shred zucchini with a hand cheese grater, shred kale and spinach in a food processor.
  4. In a skillet, brown beef/bison, with garlic, parsley, shredded zucchini, kale and spinach.
  5. Let parsnips and bacon cool, once they are done. Place parsnips in a food processor to make the mash. A hand potato masher can also be used. Simply crumble the bacon with your hands or put in the food processor.
  6. When meat, parsnips and bacon are done, mix together with nutritional yeast.
Notes
  1. I prefer a batch cooking method to ensure leftovers. Feel free to reduce quantities for a smaller meal. The parsnips can be substituted for carrots, omit the nutritional yeast, and have a completely different tasting meal.
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