The Healthier Takeout

The easy, quick and healthier option for takeout at home



Here we are in the second week of 2018. While most people take the holidays to reflect on the past year and put their intentions and resolutions out there on January 1st, I needed some extra time this year. Time to really think about what you want from me, how I can help you, what's been holding me back from giving it to you, and how to actually make it all happen moving forward. So if you want to get right to it, scroll down to THE TAKEAWAY. Or if you want to read the brief emo/reflective side of Kirsten, read on.


On a personal note, this past year did not pass by without challenge, questioning moments, or deep heartache, but it was also filled with SO much gratitude, excitement, growth, love, adventure, and motivation. All of you, and the experiences, conversations, frustrations, opportunities, hurdles, and moments in between the moments that have filled the last 12 months have been nothing short of strengthening and heart opening.

On a professional note, I have to admit, when I left Los Angeles 3 years ago, I had this underlying feeling that maybe leaving wasn't the best choice for my career, but thank you, Seattle, you proved me wrong in 2017. 

Now for 2018, I want to give you more.

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As you look back on 2017, I challenge you to reflect on the things you’re proud of, the moments you felt powerful and strong in your body and your mind, and also those moments that have taken you to your knees and made you vulnerably human. Because being human and striking a balance is what it’s all about.

Life is going to happen. And along with all of life's greatest moments, you're going to have the not-so-great ones that throw you off track, or maybe even prevent you from getting on track in the first place. You'll get sick, your kids will get sick, burnout will happen, you won't have enough time, you'll will eat that cake that you think you shouldn't eat (but I want to tell you why you should) and you're sometimes going to feel the weight of the world on your shoulders.

So the question is, moving forward, how do you work around and through "real life" and stay on track with your health?


Here's what I'm getting at. I chose this path years ago for the same reasons I have today. I want to help you, support you and guide you so you don't feel alone on this journey of figuring out what works for you and what will help you accomplish your goals amidst the chaos. I want to help you figure out where to start, how to continue, and help you live a healthy and balanced life. 

And that means more from me in new ways.

My priority for 2018 is to help you feel even more in control of your health and body, optimize what you're doing, help you understand the how and why so those adjustments you're making stick, and simplify it all. 

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I want you feel you have a resource to the thousands of opinions out there on health and wellness. Because let's face it, there are more than thousands, there are a bagillion, and it can be really effing confusing!

As most of you know, RWF isn’t focused on any one particular style of fitness, nutrition or lifestyle. It’s not about gluten-free, dairy-free, paleo, whole30, keto, crossfit, HIIT training, yoga, or any other wellness trend (but those all have their place and they all work for different reasons and different goals).

RWF is about taking you, and where you're at, along with your health history, personal struggles, experience, and the real life that surrounds you daily, and building a solution that works for YOUR body, and YOUR life, right now.


SO, in 2018, What can I do to help you be your best this year? 

I want to help you through better services, tools, more communication, less communication, whatever your schedule and heart desire. So tell me what you need and want from me.

Here’s to good health, happiness and being more human in 2018,

xx Kirsten

Holidays - Should You Workout or Take a Break?

Holidays - Should You Workout or Take a Break?

Traveling for the holidays?? Hotel room, the in-laws, friendsgiving airbnb...the holidays don't have to mean your fitness takes a down turn!

Pack shorts and a tee (or those black leggings you know you’re going to wear anyway), and sneak in a quick 20-minute bodyweight workout. It can make a huge difference in your energy and prevent that dreaded feeling you know you're going to have when everything just… your workout next week.

That “use it or lose it” principle you hear about, is actually a thing (sigh). It’s known as “disuse atrophy” and can happen in as little as 72 hours. BUT, that doesn’t mean all progress is lost when taking a week off. The more fit the muscle (and therefore, you), the slower the atrophy.

So, if you’re someone who exercises vigorously 5-7 days a week, you might actually benefit from giving your body a chance to recover, so listen to it and embrace it! Maybe you just pack along a travel foam roller for some muscle regeneration.

But if you've just started out on your fitness journey, keep it up and make sure to get at least one day in while you're traveling to maintain progress, slow down atrophy, and stay consistent with those healthy habits you’re building. And I promise you'll feel a million times better knowing you fit a workout in before noshing on all the delicious holiday treats.

Summer Vegetable Nori Rolls with Ginger Tahini Dipping Sauce

summer vegetable nori rolls

Seattle is H.O.T. right now. Like, beyond hot. And the air is filled with smoke, sadly (BC fires galore). And we have zero air conditioning, along with 90% of Seattleites.

And in the midst of all the heat and haze and efforts to avoid turning the stove on, these green snappy beauties come to mind. 

Clean, crunchy and packed with nutrients, these nori rolls are the peeeerrrrrfect afternoon snack on a hot summer day and make for a great appy for your next backyard BBQ. This veg combo is my favorite (and not just because they're so pretty...but they SO are, right?). Use whatever crunchy veg you have on hand and mix it up for a nutritional twist. 

The possibilities are endless and they're always a hit at summer dinner parties.


Serves: 6-8 (makes roughly 12 rolls) | Prep time: 15 minutes | Total time: 25 minutes 


  • 1/2 c tahini
  • 1 Tbsp maple syrup or coconut nectar
  • 2 tsp tamari
  • juice of 1 lemon
  • 1 tsp minced ginger
  • 1/8 c water
  • 1 large bunch swiss chard or collard greens
  • 3-4 carrots, julienned
  • 3-4 golden beets, julienned
  • 8 asparagus spears, blanched and thinly sliced
  • 1 large handful of sunflower sprouts (or whichever sprouts look fresh and seasonal from your market)
  • 6-8 nori sheets, halved width-wise
  • 1 small bunch of basil
  • 1 small bunch of purple basil 
  • 1/2 Tbsp toasted sesame seeds
  • 1/2 Tbsp black sesame seeds
  • 2 green onions, thinly sliced


  1. Dipping sauce: In a small bowl, whisk tahini, maple syrup, tamari, lemon juice, ginger and 1 Tbsp water. Add more water until desired consistency. Set aside.
  2. Prep green leaves for rolling by cutting alongside the vein/stem (save stem for later use in another recipe or feed to dog - my pup loves kale stems!). Each whole leaf should yield 2 leaves for rolling.
  3.  Setting your mis en place: Prep your vegetables and arrange your ingredients in order for making the rolls: Julienne carrots and golden beets, blanch and thinly slice asparagus, thinly slice green onions, set out sunflower sprouts, whole purple basil and whole green basil (use all Italian basil if you cannot find purple), black and toasted sesame seeds, halved nori sheets, halved green leaves.
  4. Rolling: Place a green leaf vertically down on your workspace and place a nori sheet shiny side down, on top of the leaf. At the edge closest to you, arrange a thin line of carrots, golden beets, asparagus, sunflower sprouts, whole green and purple basil, black and toasted sesame seeds, thinly sliced green onions and a drizzle of the dipping sauce.  Roll tightly, using fingers to hold in place and lay seam side down. Continue for remaining ingredients. Serve with extra sauce for dipping.

Greek Yogurt "Ranch" Dressing and a Summer Salad

Everyone loves a creamy dressing. Everyone. A lot of us just dislike the heaviness of them as well as the thought of how many additional, maybe unnecessary, calories we'd be consuming if we went with that dressing option. But, summer...sweet sweet summer. And a good chop. Summer and chopped salads deserve a creamy sidekick. 

So here, I've created a healthier version of the standard Ranch Dressing we all grew up with. And an easy-peasy throw together salad to bring to your next backyard BBQ.


Serves: 6-8 as a side


  • 1/2 box spinach
  • 1/2 box organic girl butter lettuce or 1 small head of butter lettuce
  • handful of cherry tomatoes, halved
  • 4 radishes, thinly sliced
  • 1 avocado, cubed
  • 3 Tbsp sunflower seeds
  • 2 Tbsp pumpkin seeds
  • 1/4 c fresh dill
  • 10-15 basil leaves, torn
  • 1/4 c chives, minced
  • 1/2 c microgreens
  • 3/4c plain greek yogurt
  • 2 Tbsp apple cider vinegar
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • salt and pepper


  1. In a small bowl, whisk together greek yogurt, apple cider vinegar, onion powder, garlic powder and season with salt and pepper to taste.
  2. In a large bowl, gently toss together spinach, butter lettuce, tomatoes, radishes, avocado, seeds and herbs.
  3. Add desired amount of dressing and carefully toss with hands to prevent damaging herbs or avocados.
  4. Top with microgreens and maldon salt if desired