Nutrition

November 12, 2020
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With the end of the year rush ahead of us, I want to focus on quick & easy meal tips this month! I’ve got a great timesaver for you today that will help with dinner in a BIG way.

Have you ever made a soup starter kit? 

These handy food-prep bags make getting dinner ready SO fast because you do all the prep work ahead of time.

When it’s time to cook, you simply pull your bag out of the freezer, pop the ingredients into a soup pot or slow cooker, add the other ingredients (liquid, protein, seasoning) and you’re on your way to a healthy and delicious meal.

How to make a soup starter kit:

Materials: Quart-sized freezer bags, label, permanent marker

Ingredients – you’ll want 1 pound (500 g) of veggies for each soup kit

For the soup base: Carrots, onion, celery. Optional “extra” veggies:  Bell peppers, summer squash, zucchini, sweet potato, corn.

To make your kit, chop the veggies. For best results, blanch them by dropping them into boiling water for 4-5 minutes and then placing them in ice water so they can quickly cool. Dry thoroughly, then place in the freezer bag, removing all the air before sealing.

Label your bag with contents and date.

When it’s time to cook, simply put them in the slow cooker with:

  • 1 lb (500 g)  – turkey, beef, chicken
  • (Plant-based option: Add canned beans and rice/quinoa about 2-3 hours before it’s time to eat)
  • Large can of chopped tomatoes
  • 1 quart (950 ml) broth
  • 1-2 tsp of your fave spices & seasonings – thyme, marjoram, a bay leaf, etc.


And let simmer on low for 4-6 hours.

Over time you’ll come up with your favorite variations. You really can’t go wrong!

If you are looking for more ways to create a healthier lifestyle, Click here to PM me and we can set up a time to chat to find the right steps for YOU!

Remember you are a Rock STAR!


November 9, 2020
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I’ve got a serious question for you today … 

… there have been literally thousands of memes on social media this year, joking about how crazy 2020 has been and guessing what terrible thing is going to happen next.

You’ve probably seen them. What I want know to is:

How do YOU want to finish out this year?

Do you want to be passive, braced for the next thing that might happen? 

Or do you want to take back as much control as you can, and make progress toward whatever you want in your life?

It’s up to you!

As you might guess, I’m definitely NOT going to write off 2020 just yet!

We have TWO MONTHS left of the year. What do you want to accomplish? 

What do you want to look back on when we wrap up 2020 and feel proud of?

YOU STILL HAVE TIME. 

You can accomplish incredible things between now and the end of the year.  

Just think about the possibilities! 

Being able to take time for myself without feeling guilty … develop an exercise routine and stick to it … cleaning up your diet so you get your energy back (finally!) after quarantine … have more patience with my kids and spouse … and on and on! 

You just need to make a decision on how you want to finish the year. 

And just remember that every single decision you make is shaping your future. 

“Imperfect action is better than perfect inaction.” – Harry S. Truman

Are you with me on finishing out this year strong and with NO excuses!? 

Let’s Finish Strong, 

Remember you are a Rock STAR!


October 22, 2020
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Today I have a spicy recipe for you that’s delicious as a topper for grilled chicken, fish, burgers … and it’s also great stirred into veggies, beans, and pasta!

It’s proof that you can enjoy gourmet-style meals while eating a “clean” and healthy diet.

The bonus of eating healthy whole foods is that you feel great AFTER your meals, too – instead of weighed down and blah.

This recipe literally comes together in just a couple of minutes.

The pepitas (pumpkin seeds) add a surprising richness to this pesto. I prefer full-fat Greek yogurt in this, but you can use low-fat if that’s what you have on-hand.

You can easily adjust the heat level, too. A splash or two of sriracha will kick it up a notch, as well as including the jalapeno seeds. 

Spicy Pumpkin Seed Pesto
Serving size: 1 tablespoon

  • ⅓ cup (40 g) hulled pumpkin seeds (pepitas)
  • 1-2 garlic cloves
  • 2 jalapeno peppers, quartered with seeds removed
  • 1 cup (50 g) fresh cilantro
  • ¼ cup (56 g) plain Greek yogurt
  • 1 tsp lime juice
  • Hot sauce to taste
  • Salt and pepper, to taste


Toast the pumpkin seeds in a skillet over medium heat for 2-3 minutes, stirring frequently so they don’t burn. 

Add them to a food processor along with the other ingredients and blend. Taste and adjust the seasonings.

This keeps in the fridge for 2-3 days in an airtight container. 


July 18, 2020
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I’ve got a delicious protein-rich lunch idea that you’ll actually look forward to eating!

Who doesn’t love burritos? This recipe is better than takeout AND will save you $$$.

PLUS … you can modify it based on your food preferences. The base recipe is vegan but you can add cheese for vegetarian, or even chicken or ground beef if you eat meat.

Make up a few ahead of time for grab-and-go lunches – just reheat them before it’s time to eat!

Black Bean and Hummus Burrito Wraps

(Makes 4 burrito wraps)

1 tbsp olive oil

1 large onion, chopped

½ tsp each of cumin, garlic powder, and salt

2 large red bell peppers

8 oz. (225 g) sliced mushrooms

1 can of corn

8 oz (225 g) your favorite hummus

4 large wraps or tortillas

1 can black beans, rinsed and drained

4 handfuls washed fresh spinach

Optional: Goat cheese, crumbled

Optional: 8 oz (225 g) cooked shredded chicken breast or ground beef

Optional: guacamole and/or salsa for garnish

Preheat oven to 425ºF/220ºC. Place parchment paper on a baking sheet and set aside.

Heat the oil over medium-high heat in a saucepan and sauté the onion until it softens and becomes translucent. Stir in the seasonings and cook for 1-2 minutes before adding the bell pepper. Sauté until it begins to soften, and then add the mushrooms and corn.

Continue to cook until the mushrooms begin to soften.

Meanwhile, lay out wraps and spread a layer of hummus over them. Add the sautéed vegetables, black beans, and fresh spinach, along with any of the optional ingredients you want to use, and roll into a burrito.

Place burritos on a baking sheet (seam side down), and bake for 8-10 minutes.

Serve immediately topped with guacamole and salsa. Store leftovers in the fridge, covered, and reheat before serving.

Don’t those sound delicious – and super easy? Grab-and-go lunches make life so much easier!


June 9, 2019
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My family is obnoxious when it comes to grapes, seriously.  My house is like the Bermuda Triangle for grapes – they enter the doorway and then BANG they’re gone no trace of them to be found.

I’ve wanted to add grapes to our backyard haven for years but honestly didn’t know the first thing about them.  Like where to plant them, are they going to grow in our climate, are they going produce enough for all my efforts.

After doing some research and talking to the amazing Tracy Scarfe at Misty Gardens (she’s so knowledgable she’s my go to for all gardening) we decided on two different types Prairie Star and Valiant.  I’m super excited to see what the end result will be this fall for our first year!

Just in case these tasty little buggers weren’t enough for you to gobble them up they are also have amazing health benefits. 

Check out the link below from Healthline.

https://www.healthline.com/nutrition/benefits-of-grapes#section2