Diet, wellness tips + an amazing recipe! My interview with the beautiful Daniela Kende

Hello loves! 

Today on The Hundred Blog I have this amazing lady. A glowing and angelic babe who knows so much about health, wellness, dieting and nutritious eating.

I am so excited for you to read this interview and get this AMAZING recipe for her energy balls.

I discovered the gorgeous Daniela at an event for Ethona a few weeks ago.

She talked to us about her recipes, her business and a bit about the importance of super-foods.

I was super impressed with her calm demeanor, fun attitude (and after eating 7 of the energy balls) I had to know MORE.

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Really quick on this energy balls (of which I have a recipe here!) she brought 4 AMAZING flavors. Each was as incredible as the last.

So delicious, I tried them all, TWICE. 

These things are filling, easy to make, and packed with superfoods. 

It's such an easy, delicious way to eat well. 

I'll have anything that she's having TBH.

You know I love a girl that's doing good for herself, and her body and sharing that with others!

Daniela has a youtube where she makes delicious plant based recipes too.

How gorgeous is this girl? Truly! Dark hair, and dimples!? I mean, jackpot!

Let's get to it! The lovely Daniela with amazing advice, tips, info and the best recipe for energy balls!


Tell us a little more about who you are, what you do:

I am a Holistic Nutrition Coach and the founder of Color Me Complete, LLC. I help busy professionals learn how to tune into their bodies and make more nourishing & intuitive food and lifestyle choices so that they can create real and lasting energy to feel their best at home and on-the-go.

What got you into holistic health coaching?

I was fortunate to grow up in a home where living a healthy lifestyle was a core value of my parents.

My father is a former Olympic swimmer and my mom can cook up a plant-based feast for a crowd at the drop of a hat thanks to her Italian roots.

I received my bachelor’s degree in Psychology from Princeton University, so when I learned about Holistic Health Coaching I found it to be the perfect marriage between nutrition & psychology – my two favorite things! I love keeping up to date with the latest nutrition findings while also having the opportunity to connect with my clients in a deeper, more meaningful way on a regular basis.

What’s different about your approach?

I believe that we each have the capacity to be highly intuitive when it comes to observing our bodies’ unique needs.

For many of us, however, our intuition has been drowned out by food addictions and the latest diet craze. I take an investigative approach with my clients’ diets and routines in order to help them identify food sensitivities and toxic triggers that are holding them back from optimal health.

I like to tweak one thing at a time and pay attention to the impact it has on how he or she feels. When we feel the impact and understand why, we are much more likely to make and stick with the necessary changes!

While there isn’t a one-size-fits-all diet, everyone I have worked with has benefitted from reducing processed foods and moving towards a 75% plant-based diet. I love helping my clients shift from counting calories to counting colors (colors from plants, not gummy bears!) once and for all.

What’s the biggest challenge you see people have with their health?

Constant judgment and self-punishment around what they eat each day, and getting stuck in the “binge-cleanse-binge” cycle.

Trying to make changes through willpower alone – instead of digging deeper to understand why the craving is there in the first place – never ends well. Our body is incredibly intelligent and only wants the best for us, which is why I believe that lasting health begins with compassionately deconstructing cravings and getting reacquainted with what our body actually wants and needs.

If you could give one piece of advice to someone who wants to lose weight what would it be?

Call me :) 

Have a bit of patience and A LOT of self-love. Chronically elevated stress hormones interfere with everything in our bodies (especially fat storage and weight loss mechanisms), so improved stress management is a major part of any weight loss plan I put together for my clients.

A few do-it-now practical tips: Minimize added sugar (don’t eat anything with more than 10g of sugar on the label), and stay away from diet foods and drinks!

Whether or not you have weight to lose, the best thing you can do today is to remove artificial sweeteners and chemical additives from your diet.


What’s the biggest mistake you see people making in regards to their diet and eating?

Falling for low calorie diet “food” that is full of artificial ingredients.

It’s like getting seduced by the cute guy who has an miserable track record for how he treats women, but expecting a different result. That relationship will never end well!

Can you share with us some of the links to your favorite recipes?

Yes!

I recently started a “Saucy Sunday” YouTube series with how-to videos and of my favorite homemade salad dressings and dips. I recommend making a big batch of at least one dressing each Sunday so that it’s ready-to-go for lunches and more throughout your week. In the summertime, I love tossing my Creamy Avocado and Mint Pesto with raw zucchini noodles and cherry tomatoes. It makes the perfect crowd-pleasing summer dish, and is super filling thanks to avocado, peas, and nuts in the recipe!

I also love my Eggplant Super Sandwich, which is one of the first recipes I ever shared! It uses thick-cut eggplant as the “bread”, which keeps the sandwich light and savory.  


Favorite superfood?

I love accessible everyday superfoods like lemons, kale, blueberries, and raw apple cider vinegar.

If you’re feeling fancy, try spirulina, moringa, camu camu, and adaptogenic mushrooms and herbs. They’re the current stars in my smoothie basket.

You look great! Have you always looked so fit?

Aw gee, thanks! Yes and no.

Whenever I stray from my mostly clean eating routine, I’ll quickly notice my body changing. Both in outward appearance and how I feel internally. I will break out, get headaches, joint pain, bloating, and have wayy less energy than when I am eating really well.

I eat a very clean diet at least 80% of the time, but feel strongly about maintaining a degree of freedom and flexibility with food (especially while traveling) so that eating remains enjoyable!


What foods do you make sure to eat almost everyday?

I can’t go without lemons and leafy greens! 

I start almost every day with a Color Me Complete superfood smoothie.

My smoothie formula is one of the first things I share with my clients, as it has such a dramatic impact on energy levels and is an easy way to get more greens into breakfast than most people get in an entire day.

I also have at least one salad-based meal a day. I love a large salad filled with as many veggies as I have on hand + a lean protein (I’ve been really enjoying wild sardines lately) and a beauty fat like avocado, nuts or seeds. I grew up vegetarian, so beans and legumes have also always been a go-to food group for me. Nothing beats a cozy lentil soup in the winter!


What are some of your favorite foods to recommend to your clients?

Inflammation is a huge (pun intended) problem for so many people, so I love recommending herbs and foods that are naturally anti-inflammatory. Turmeric, cinnamon, and ginger are my favs, and are a great addition to a morning smoothie.

Best food for workout recovery?

Mighty Bites!

They are my homemade superfood and protein-packed energy balls that provide the perfect post-workout recovery fuel.

I make a few different varieties that each provide unique essential health benefits.

Right now I’m really into Sunflower Lemon Zest Bites! They are the perfect balance of sweet and tangy, provide complete protein from hemp seeds, and beauty fats from coconut oil, cashew butter, and more.

When I don’t have Mighty Bites on hand (they don’t last very long in our house!), I go for a simple plant protein powder and almond milk shake with a tablespoon of chia seeds stirred in.

Blend a ½ or whole banana in after particularly sweaty workouts to replenish glycogen stores.


Recipe for Lemon Zest Mighty Bites:

Yield: About 20 Mighty Bites

Ingredients:

¾ cup pitted dates

½ cup raw sunflower seeds

½ cup shelled hemp seeds + ¼ cup set aside for coating

¼ cup raw sesame seeds + ¼ cup set aside for coating

⅓ cup raw cashew butter

Zest of 2 small lemons (~2 tablespoons)

Juice of ½ lemon (~1 tablespoon)

¼ cup coconut oil

¼ teaspoon powdered ginger

½ teaspoon sea sal

Instructions:

1. In your food processor, pulse together all ingredients except for the additional hemp and sesame seeds that you've set aside. Pulse until well combined.

3. Now take the sesame and hemp seeds that you set aside and arrange them in a thin layer on a flat plate

4. Using your hands and a small spoon, form your batter into bite-sized balls and roll each in the seeds to coat.

7. Transfer finished Mighty Bites to a flat tupperware and store in the fridg

TIP: Double or triple the recipe and store extras in the freezer!

Enjoy before or after a workout or anytime you need a healthy pick-me-up!

Nutrition Facts

Per Mighty Bite (approx):

Calories 129

Fat 10g

(Saturated 3g, Monounsaturated 2g, Polyunsaturated 4g)

Sodium 45g

Potassium 151 mg

Total Carb 7g

(Dietary Fiber 2g, Sugars 3g)

Protein 4g


Best food for breakfast?

A power green smoothie, or paleo pancakes made with coconut flour and flax meal.

Homemade pancakes were a Sunday staple after church growing up, so I will always have a love for pancakes. I’ve just modified the recipe to reduce the carb induced post-brunch energy crash! I love Dr. Mark Hyman’s Blueberry Walnut Pancake recipe.

Where can people connect with you?

My website: www.colormecomplete.com

Or on Instagram or Facebook: @colormecomplete


SO good right?

These energy balls are SO INCREDIBLE. I have been making them for the past two weeks and freezing them to keep on hand. It's a good little breakfast, desert or snack and they are SO DELICIOUS.

I also really love what Daniela talks about when she talks about dieting. More so relating it to the whole situation going on, your personal life and emotional health than just what you are eating!

There are such good recipes on her website, and I have been loving the YouTube channel to see new recipes for things like salad dressings.

Definitely check her website!

Let me know if you make the energy balls, and what you think of this interview.

Do you like seeing stuff related to health and fitness? It is my serious obsession, so let me know!

You da best.

xo,

Krista