Hey Friends!! How are you? This is a long one, filled with tons of news and links - so maybe grab a cozy seat, a warm drink and sink in. And maybe you forget to turn those notifications back on for the rest of the day? Yes...that little happy hit of serotonin you just felt is your body thanking you for just the thought of that.

I have been good, which is a huge upgrade from a year ago at this time, when I felt like I was coming apart at the seams (if you are just joining me, thank you! You can catch up on last year's updates here and here).

You probably already know I've taken the last 12 months to navigate 'the messy middle,' which has bridged me from 'over-doing domination' to letting go and placing my trust in a knowing that the universe has my back. All the good that has come to me this year has been on the other side of that thing I never learned to do - let go.

As I type this, I am sipping on my favorite holiday drink (Peppermint Bark protein coffee), by the light of my dining room Christmas tree with these beautiful fall sounds filling the space around me. Even though I am in a 'doing' workday, I am surrounded by healing energy. Oh and four of these minis sure are bringing me joy too.

In my 40s, I've fiercely guarded my 'yes' and had little trouble saying 'no' (must be the introvert in me, happy to have an 'out'), but over the course of the last year my boundaries have changed. Formerly, I had been protecting my space but not my energy. Saying no to things I perhaps needed more of in exchange for those that supported my ego, but not my intuition or even, as I've discovered most recently, my values. Quite simply, I was allocating all my resources to my mind, without ever fully sinking into my body.

Figuring this out was not something that came elegantly. That's why I like the term 'messy middle' so much; it encapsulates exactly how any journey looks on the days that truly tell the story. And just like no book could ever be understood by only reading the first and last pages, we absolutely cannot make a similar assumption about photos taken lifetimes apart. If you saw my most recent post, you already know what I am talking about.    

A lot of what ignited change for me came from within. I looked deeply at my behaviors and beliefs and welcomed them to a seat at my table to better understand why they existed in the first place. I am still learning, but I know they developed to protect me. And while I continue to work through that, I can also acknowledge that there have been a lot of tools I've used to support me in this journey. (Not to mention simply making life more fun and delicious.)   

I thought I'd dedicate this email to all my favorite things. I'll highlight what I love about each, and how they've been helpful to me in the past year. Many items are staples you've heard me talk about before, but in this email I'll share the biggest deals and discounts you will find all year.

I've linked everything I can in the photos and dialogue below. Many, but not all are affiliate links. I hope you find something you love. Reply back and let me know some of your favorites!

But first...leading with a REALLY BIG ONE:

Ok this is really big news I've struggled to keep until now! My friend Lauren (you know her as @laurenfitfoodie on Instagram) and I wanted to create a FLASH sale for a bundle of BOTH our newest digital books. 

Food for Thought AND her absolutely gorgeous Sweets Cookbook will be deeply discounted and available together in one digital download for four days only!

Purchased separately, the digital books would both cost $75. But only between Black Friday and Cyber Monday, we are sharing this digital bundle on both of our shopify pages for $55! This will only be available for these four days - and truly, it will live up to its name, and come and go in a flash.

This is a great way to affordably own AND gift both our books by purchasing the digital download, then making copies for any family and friends!

The bundle will be marked on sale for $55 (we'll talk about it and link in Instagram too), so there is no need for a discount code. You cannot stack another discount code on top of this. 

This digital only bundle contains 272 pages of photographs, recipes and dialogue surrounding the food we love, how it enhances us and how you can weave it into your unique lifestyle.

We truly hope you enjoy these labors of our love!

I had to take some photos this fall for the new book. It required hard pants, styled hair and one of my least favorite things...makeup. You can probably tell in the picture that I like my makeup the same way I like my workouts which is 'minimum effective dose' or the very least required in order to see a result!

So here is the honest truth, there is only ONE brand in my beauty bag and it is Babe Lash. I use the serum + conditioner a few times a week to maintain the growth I achieved from 8 weeks of using them daily. I alternate between the volumizing (drama) and enriching (daily) mascara on days I want my eyes to pop a little and lately I've been thrilled with the new brow serum that has given my barely there brows new life. 

There are also lip plumping jellies, brow enhancing gel and tools I didn't even know existed, that make people want to know - where did I get my lashes done! I'm sold and this holiday promo is like nothing I've ever seen from them.

Here are all the details:   

Starts: Thursday, 11/25 10:00 pm MT
Ends: Tuesday, 11/30 1:00 am MT
25% off entire site
My promo code Katie STACKS (applied after the 25%, so…basically 40%)

BONUS: Spend $225, receive a free full size Essential Serum ($65 value)

 
A sneaky pro tip (that I don’t know if I’m even allowed to tell you):
 
As long as your total is $225 when you go to checkout, you'll still receive the free Essential Serum - even if the total dips below $225 after applying my affiliate code.

Think bridesmaids gifts, stocking stuffers, teachers - all perfect items to gift this year (and don't forget to keep that serum for yourself)!

Not everyone needs ways to pull themselves into rest…but I did.

I love ‘finding cozy’ because it keeps me present. When I’m here, I am not wishing I was anywhere else but in that moment. And this actually makes stillness EASY to embrace. 

If you or someone you know finds joy in the softness of their surroundings, I highly encourage you so consider Cozy Earth threads. Whether for yourself or the ultimate gift - I promise everyone wins. This year I have a discount code (KATIE45) that will get you 45% off, which I'm told is the absolute deepest discount on the internet, good now through December 31st. 

From moisture wicking materials made into socks, sheets, loungewear for both men and women and more, this is the best time to buy all year. I talk more about my most favorite items here.

Tell me you've tried Pure Fin by now, right?! I've talked so much in stories about how CBDa oil is a more pure and less processed form of CBD oil, and my best defense against the stress and anxiety that used to creep up in my days. It's non-psychoactive meaning there is no high, just a calm and focus that sets in about 5 minutes after I let a dropperful absorb under my tongue. 

It can support your general wellness routine by calming stress, helping ease discomfort, reducing anxiety or even assist with easing into sleep.

This year the father-daughter duo behind the brand also came out with the perfect done-for-you wellness gift for the holidays; a carefully curated gift box including your favorite tincture plus 5 other holistic luxe goodies. And ALSO...a new flavor! Travel-friendly and can be stored at room temperature - the açaí flavor is vegan and does not contain fish oil, so it's easy to store in your office or purse and is accessible all day!

You can use my code Katie to save 10% all season long! A perfect stocking stuffer or gift for someone who seems to have it all.

Oh G2G bar - you masquerade as a protein bar but we all know would pass for cookies fit for Santa if we just turned you into cutouts! These are my favorite snack year round - and so easy on the tummy. Hot, cold, cubed, crumbed and enjoyed every which way, this bar, built as a small family business out of Utah, has ruined all other protein bars - and even some candy bars - in my house!

Here's the high-protein skinny on the best sale of the YEAR:

November 24th Pre-Black Friday: 30% off with code SAVE30 

November 26th Black Friday: 30% off with code SAVE30

Affiliate codes cannot be stacked since the deal is so steep, so make sure to use this code if you want the deepest discount. 

There will also be a giveaway running on the G2G Instagram page, so make sure you're following for a chance to be the lucky winner. One person will receive a year's supply of G2G bars, over $1,000 in value!

Set your alarms for this one so your favorite flavor doesn't run out!

Friends, the new book is live!! And just for email subscribers I have a discounted link you can follow here for 15% anything off my site (excluding the bundle with Lauren) now through Cyber Monday. Once you get to checkout, you'll see the savings!

But I know what you're really here for...that cover shot right?

After the recipe for Zucchini Pumpkin Oat Bars took off, there were lots of requests for an alternative without protein powder. Here is the recipe - just as delicious, baked up just as beautifully, but without the protein powder not everybody wanted.

• 2-3 medium zucchinis, roughly chopped (300 g)
• 15 oz can pumpkin purée
• 16 oz container egg whites
• 2 tbsp coconut flour (15 g)
• 2 cups quick oats (160 g)
• 3/4 cup monk fruit sweetener (130 g)
• 1 tbsp Simply Delish vanilla pudding powder (12 g) code Katie saves
• 1 tsp vanilla extract
• 3/4 tsp salt
• 1 tbsp cinnamon (make this jet black cocoa for a chocolate version)
• 1 tbsp baking powder
• 1 tsp liquid vanilla creme (or chocolate) stevia

Preheat oven to 350 degrees.

Combine zucchini, egg whites and pumpkin in a bowl. With an immersion or stand blender, pulverize until liquified. Alternately, you can shred all the zucchini and simply mix by hand. You will see the shreds but you will not taste them.

Add remaining ingredients and whisk to combine. I recommend adding the optional stevia if you like a sweeter bar or tend to use a more savory topping like unsweetened nut butter when enjoying these.

Pour batter into a parchment lined or well-sprayed 9x13 pan. Cook for 45-55 minutes. Bars should be cooled to room temperature then stored in the refrigerator for up to a week.  

They can also be cut into squares and individually frozen, then defrosted before reheating. I've also seen some people cut in strips, then reheat in an airfryer for a 'french toast' experience!

Don't forget to top with my favorite spread Cocoa Bar in a Jar! My top two flavors are peanut butter cup and iced oatmeal cookie!

Macros
One serving: 1/6 of recipe ~217 grams
199 calories/30 carb/2 fat/13 protein
MFP Entry: Katie Crokus No Protein Powder ZPO

Macros (sweetener carbs)
One serving: 1/6 of recipe ~217 grams
270 calories/50 carb/2 fat/13 protein
MFP Entry: Katie Crokus No Protein Powder ZPO (sweeter carbs)

Why two sets of macros?

Two sets of macros are more of an illustration than they are a recommendation.

Not everyone cares to count carbs from sugar alcohols, which is what nonnutritive sweeteners contain. You’ll see on the label that there are 4 carbs per serving, but zero calories. This is because the body doesn’t process them the same as traditional carbs (some argue they are not processed at all which is why ‘0 calories’ is acceptable on the label), so it is unknown what energy, if any, will be absorbed.

Personally, I use the macros without the sweetener carbs because I think the net impact will fall somewhere in between both sets of numbers, and the difference is negligible. The last thing I want to do is under consume or worry my mind with the minutia. But if you are in a fat loss phase and tracking very closely, then perhaps the numbers with all carbs are more suited to your set of needs.It is all about knowing what is best for you in your approach to health.

And more importantly knowing...you can’t mess this up. Pick a set and stay consistent. If you've never tracked carbs from swerve or another sweetener, don't start now. But understand that either way the impact on your total daily consumption largely will not matter from this one decision.

If anything, consider the impact that nonnutritive sweeteners may be having on your gut health in general. For some they can cause disruption in digestion and bloating. For others, there is no impact.

If you want to bake with real sugar here, do it! And know the macros will be identical to those listed as ’sweetener carbs.’

CRZ Yoga continues to impress me with their price and comfort. In particular their new butterluxe collection has me hooked. It's the most buttery soft fabric in their line - and to me, I'd buy it over $90 lululemon any day (especially now that I am shopping for my girls too, who just don't need athleisure that costs more than a tank of gas).

If you want to check out the new line, you can see it here. I do have an affiliate code KATIE10 to save 10%. 

Did you catch this recipe exclusive on Cocoa Bar in a Jar IG page? It's too good to keep under wraps so I'm sharing it here too!

But first, you're going to need more Cocoa Bar right?! And this is the deepest deal I've ever seen on it. Buy on black friday with code BLACKFRIDAY and you'll save 20%. My code only saves 10% so take advantage!!

Peanut Butter Cookie Bites:

Cookie Base:

• 10 tbsp no-stir (like Jif of Skippy) peanut butter (160 grams)
• 1/2 cup quick oats (40 grams)
• 1 1/2 scoops PEScience Cake Pop or Vanilla protein powder (45 grams)
• 1/4 cup unsweetened almond milk (or any other milk)

Topping:

• 6 tsp Cocoa Bar In A Jar Peanut Butter Cup (48 grams)

Combine the base ingredients with a spoon or your hands until evenly distributed.

Divide dough into 12 equal portions, about 24 grams each, and press down into silicone baking cups. Refrigerate while preparing your topping.

Melt Cocoa Bar In A Jar and spread 4 grams (1/2 tsp) onto each bite.

Feel free to use more or less depending on your preferences - (dipping the entire cookie will result in ultimate peanut butter cup bliss!)

Store in the fridge for up to a week.

Macros for one palm-sized cookie bite:

Approximately 28 grams 185 calories/8 carb/13 fat/9 protein

MFP Entry: Katie Crokus Peanut Butter Cookie Bites

It’s the merriest treat I’ve have had all year! Perfect as a smaller scale batch of treats or double it to bring to a holiday party!

Looking for a quick cake fix that comes with 39 grams of protein?! Look no further than the original Cake Pop Blondie (photographed). I also have a Chocolate version here and if you want something with slightly less protein, check out the Lightened Up version here. 

All three bake up to perfection with the help of PEScience protein. My go to for anything baked because the whey-casein blend behaves more like a flour than any other protein on the market. I never stray from this brand when I want to make a baked good that tastes just like the real thing. Make sure you are using the select; the vegan pea protein will not get the same results for the same reason another brand will not; the chemistry just doesn't come together without the blend. 

If you're looking to restock, your timing is excellent!  As of NOW, Tuesday, November 23rd, my code Katie will be changed to 30% off (that's double than usual), and this sale will run though 11:59pm PST on Monday, November 29th.

PLUS, PEScience is launching their seasonal, one-batch-only ♥️ White Chocolate Peppermint Bark 🤍 Select Protein on that TODAY as well - if you were lucky enough to get your hands on it last year you KNOW why it will sell out in a flash!

Stay tuned for a chance to win a $250 gift card - I'll be sharing that giveaway over in Instagram later today!

I have absolutely no affiliation with Crazy Dog T shirts, other than I am incredibly amused by them. This one I bought for myself and my girls. It's a statement I appreciate and women want to embody on so many levels. But you'll also find tons of hilarious and sarcastic vintage tees, tanks and more for men, women and kids! Code FRIENDSGIVING40 saves 40% this week!

I’m more aware than ever of what I am putting in my body since the gut healing protocol I underwent last year. So I really appreciate having a gluten-free, lactose-free, soy free, low sugar treat to enjoy each day. And really...I DO have chocolate every day...usually with an afternoon cup of tea or decaf coffee. My favorite flavor is the peanut butter delight but there are three other varieties to choose from! 

Jojos is running some big 'buy more save more' deals for the weekend.

Here they are: 

11/26: Black Friday: 

20% OFF $20+; 30% OFF $30+; 40% OFF $40+

11/27 – 11/28: Small Business Saturday

30% off plus free shipping of the 'OG Bundle' (two 7-bar bags of both the original and pb chocolate bars)
 

11/29 – 11/30: Cyber Monday

50% off first month subscription
30% off 8+ bites bags and bundle builder

No codes needed for any of these sales! While you can't stack my affiliate code, if you buy from my link, I do still receive small commission. Thank you!

I am pretty sure that after 16 years of marriage my husband fell in love with me all over again when I made this rub and recipe with the St. Louis style ribs I got from Butcher Box over the summer.

In case you haven't heard, Butcher Box is a high quality protein delivery service checks all the boxes - free shipping, 100% grass fed beef, free-range organic chicken, pork that’s raised crate-free and even wild-caught salmon (and more!). Plus they partner with folks who share their high standards and truly care how animals are raised...like we do in this house.

Only live between November 22 - 28, Butcher Box will be offering new members free NY strip steaks in their fully customizable boxes for 12 months. Get yours in time for Christmas - and thanks BB for spurring my creativity outside of taco meat and shredded chicken breasts - my husband definitely appreciates it 😉

Hint: this deal opens up to the general public November 26th and it will sell out, so if you are interested, try to scoop it up in the first few days! A super gift for the dad or bro who just wants to grill and eat meat - haha.

Guys my office has gotten a little refresh. Just amping up the comfort level to the point that I'll probably never work alone again. Which is good, because over the past year and a half I've gotten pretty content with having company. If you're local to Madison or just want to follow some beautiful design aesthetics, check out Coastal Interiors who helped me make all the scary selections!! I love them all.

Ok this one isn't cemented, but I am told the Black Friday special for HiiT Nutrition products will look a little something like 'buy three get one free' in products.

If you're new to Hiit goodies, owner Elizabeth is basically dedicated to changing the game for fun foods by creating the best tasting gluten free, vegan, dairy free, soy free, products. The one I'm always running out of is the jet black cocoa, which I use DAILY in baking and shakes to get the best deep chocolate flavor there is - without having to use a cup of more processed cocoa powder (nope, it's not the same). Have you tried it in the ZPO yet? #upgrade

Code Katie will also save you 10%!

Old School Labs Vintage Blast blueberry lemonade is my favorite pre workout, but there are many other (stevia-sweetened) supplements to explore if you're in the market.

Code KATIE12 saves 12% year round, but not this week because there are some special holiday deals already happening:

Besides a super deep 25% off the Vintage Blast, there are other items up to 50% off. There are also a bunch of free gifts that are getting added to purchases based on order size (further details listed on the site).

What will Thanksgiving look like at your house?

Growing up with a family-business in the beverage industry, I was used to having my dad gone during what are the biggest weeks for booze of the year: Thanksgiving and Christmas through the New Year.

Eight years ago when I was pregnant with Elle, my husband made one request; could I just hold off on going into labor until after 2pm on Thanksgiving? Insert every irritated, offended, I'll-kill-you-face emojis here. I did not wait. Elle Victoria Crokus came into the world on the Monday before, and saw her dad for a hot minute before he was pulled back to work - this is entrepreneurship! And I genuinely could not be prouder to be a part of it, and carry on the legacy of my grandfather's business. 

This year, we will be celebrating that very special 8 year old who refuses to share her day with the bird. She'll already be disappointed that she's not getting another dog, so we are going to give her the directors chair for the day. Which means no turkey. Or vegetables. Or pilgrim decor of any kind because it isn't pretty. I've already bought tickets for the girls and I to see this while my husband is at work. Over time, we have built some special, 'just us girls' holiday traditions on Thanksgiving and Christmas Eve, which is nice since those used to be lonely days for me when they were just babies! 

But after we respect the pancakes, pinata and princess on Thursday, we will enjoy some traditional Thanksgiving fare with my immediate family on Friday. We are so lucky to live just a few steps from my mom and dad, who will come over for the big meal. My mom will handle a turkey breast and stuffing, I'll make a number of veggie sides including this one, fresh bread and most definitely an apple based dessert...maybe this one? Supplemental additions supplied by Costco - we like their mashed and scalloped potatoes. Oh, and definitely some of this to kick off the holiday season!

Maybe you noticed the gluten free treats in there...I am continuing to explore how this makes me feel. I am currently enjoying it, and not feeling restricted at all! I'll share an update on that in an in my December email.

Wishing you a happy, cozy, healthy shopping season. Best done from the comfort of your couch with a sleeping animal in your lap, I believe.

Thank you for being here. Wishing you and your loved ones a season of peace, joy and all the cozy.

Warmly,

Katie

Current discounts vs. promo recap:

• Oura Ring: I have 3 $50 off discounts + free 6 month memberships to share
• Babe Lash: Katie saves 20%, stacked on 25% for Black Friday
• Butcher Box: new member deal - free NY Strip steaks for 1 year Nov 22-28
• Jojo's Chocolate: Katie saves 10%, but shop deeper Friday-Monday sales 
• Cozy Earth: KATIE45 saves 45% (better than Black Friday, through Dec only)
• Old School Labs: KATIE12 saves 12% on my favorite pre-workout
• PeScience: Katie saves 15% (30% if you check the dates above)
• G2G Bars: KatieC saves 15% but shop Nov 24 + 26 for 30% (no code needed)
• CRZ Yoga: KATIE10 saves 10%
• Cocoa Bar in a Jar: Katie10 saves 10%, but Friday, BLACKFRIDAY saves 15%
• Cut da Carb: Katie10 saves 10% off a 24 pack
• HiiT Nutrition: Katie saves 10%
• Simply Delish: Katie saves 10%
• Pure Fin: Katie saves 10% on premium grade CBDa drops and topical salve
• Outer Aisle: katiecrokus saves 10% on grain free pizza crust
• Chomp Sticks: Katie15 saves 15% on a great stocking stuffer
• Seed Synbiotic: Katie15 saves 15% on premium probiotic/prebiotic
• Organifi: KatieC saves 20% on superfood supplements

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Did you know that the digital version of my newest book, Food For Thought has clickable links in the index? Just tap on the recipe you want and you'll be brought straight to that page. I love easy.