My youngest daughter loves making these and sharing with her friends on a hot summer day.
Place watermelon in a blender and blend until texture of applesauce. This takes about 10 seconds. Pour watermelon into freezer molds and then add 3-5 blueberries per pop.
Freeze and enjoy!
I'm here to share with you 3 simple steps to making your nutrition go as planned:
1. Plan your meals for the following week on Wednesday morning. Don't forget to create a grocery list at the same time.
2. Grocery shop on Sunday. Stick to the perimeter of the store to avoid temptation (with the exception of frozen veggies!). Keep to your list.
3. Sunday is prep day. If you don’t have it prepped and planned ahead of time, there is a pretty good chance you will forget something or just skip it (like adding those extra veggies, because you didn’t want to cut them up!). “Prep day” includes:
You can modify these tips to fit your schedule, too. By taking the time do this, you’re saving precious time during the week and there is no extra thinking involved.
Make sure you take into account days that you might be working late or getting home late. When you plan ahead, you can mark those days down for dinner in the crockpot. That way when you get home your house smells amazing and you are eating your nutritious, planned meal.
Bonus! Here is a quick lunch idea:
To your best health,
The last two hours of a yard sale are boring. All the good stuff is gone and you are dreading what to do with all the things left on your lawn. I sort of feel like that right now. Half the year is gone and I am not sure what is in store for the rest of the year. It all goes like a yard sale. The good stuff is gone and what is left is not quite what I was expecting to see. Or is it?
At this point of the year, I always ask myself and reflect on the answers to the following 3 questions:
Did I accomplish or am I on the way to accomplishing my goals that I set out for myself?
Did I have any unexpected wins or failures?
Have I worked on myself?
Personally and professionally, I have a long term goal of being able to ski-dive at 90 years old when my grandchildren ask me to go with them. They are going to know that I could do it if I want to. I also want to change the world. Working at Get Fit NH, (insert link) I know that if you become healthier you’ll automagically become happier. The world needs more happy, and I want to be a part of that for many people.
The great news is, if I’m on track with my business and personal goals, I still have another 6 months to continue to grow and develop. And if I’m not where I want to be with business, I still have 6 months to refocus and/or to make adjustments.
Please don’t wait until a new year to write out your goals for the year. Do that today. Take the next step and break apart your goals into what you are going to do monthly, weekly, and daily to help you reach them. Mark your calendar with dates you wish to reach your goals. Finally, post your goals. Keep them in a prominent place. Who cares if others see your goals? In fact, invite people to read them. This will be a huge factor in reaching your goals.
So don’t feel like everything is going like a yard sale. Take charge of your life. So the yard sale has happened. Now you have a clean slate.
To your best health,
My daughter has fallen in love with kale chips. Brookford Farm’s CSA program delivers a large bag of kale to us each week. Before it even gets into the house, she is asking to make kale chips. Since they take about 15 minutes to make, the kale chips at our house will be devoured in less than 45 minutes after it arrives fresh at our door. In short, my kids love them!
Heat oven to 350 degrees. Prepare the kale by taking the large rib out of each leaf. We do this by holding the leafy part of the plant and pulling the stem up towards our hand until it breaks off. Depending on the size of the leaf, we might break the leaf in two pieces.
Lay the leaves out so that none are overlapping each other on a cookie sheet. Drizzle olive oil across the leaves and then use your hands to mix the olive oil around on the kale. Again, lay out the leaves so they aren’t overlapping each other. Sprinkle garlic powder on top. You’ll have to judge how much you want to your taste. Bake for 10-15 minutes or until the leaves are crispy. My kids eat them right off the pan as soon as they are cooled!
It may seem simple, but most of us want to be known as grateful people but we don’t act like it. Showing appreciation is different than thinking it in your head. Being thankful has been shown to:
How can you practice being more grateful?
1. Write it all down!
Yes, just thinking about your daily gratitude can help but there is something very powerful about putting pen to paper and getting those grateful thoughts out of your head and into the open. It makes them more real and allows you to really gain a better perspective.
2. Make them authentic.
Just writing down three things as quick as you can isn't going to give you great results. They have to be something real and authentic to your daily life to give you the most benefit. They don't need to be some profound revelation. For example, I am grateful for the chair I am sitting on. It sure beats sitting on the floor.
3. Do it daily.
Being grateful once in awhile won't make the changes you are looking for. Working yourself up towards daily practice will help you to get the amazing benefits. It doesn't have to take you a long time every day, but this can be a skill that impacts not only your life but the lives of people close to you.
Bonus: Find a common theme.
This is a tip that you don't have to follow, but I have found to be helpful. Instead of writing down three random gratitudes every day, I try to find a common theme. It might be the relationships I have in my life, something to do with nature, or even my overall health. The theme does not matter, but it does help me focus on one area of my life for that day (or week) and get a much deeper appreciation.
Executing your gratitude does not need to be a difficult task. Use these tips to help make it a daily practice!
To your best health,
Some people talk about continuing education as if it’s an option. Especially when you are talking nutrition and your own health, you have to keep on learning.
Let’s face it, our lives are very different than when we were kids. The time my kids spend playing is astounding to me. I wish it wouldn’t change but I know it will. Think back to when you were just driving. The amount of freedom it afforded you also cascaded to other choices and options. For me, I had the freedom to drive myself to work and therefore stop at any convenience store I wanted to buy what my paycheck could afford to feed me. That meant a lot of Little Debbie’s snack cakes.
Life has changed again. I am now the mother of 6 and Gigi (grandmother) to 3. I work full time. I rarely just ‘play’ and I certainly don’t have a whole lot of use for Little Debbie’s. While they still might taste good, I have learned what a diet of those can do to a teenager, and I don’t want to experiment with a 50-year-old body.
! am constantly learning about new hormones my body is not producing as well or hormones that are raging that I didn’t know effected sleep so much. I am glad there is someone out there who is knows all this medical stuff to help me out.
Don’t stop learning. While your circumstances are different from person to person and your life is constantly shifting gears, you have to match your nutritional needs to you.
I can help you do that. There are far too many barriers in health, but once you’ve started to make changes to your system (it could be the system of how you think about food, how you look at each meal, how you put portion sizes on your plate, etc), the opportunity to level up is largely driven by you. Level up the field by what you choose, by how much your chose, how often you chose to go outside of the plan and by who you choose to learn from.
To your best health,
Right now is the perfect time for some tomatoes fresh out of the garden! Pick a few of your own and dress them up with this simple but delicious recipe!
Slice tomatoes and lay out on plate or serving dish. Brush on olive oil with a pastry brush. Sprinkle on Mrs. Dash’s Garlic & Herb seasonings (all Mrs. Dash seasonings are salt free). Cover and let sit for 30 minutes to an hour at room temperature.
Thinning out carrot beds is similar to what I need to do in my own life. In order to be the best version of me, in order to support my own growth and success, I need to get rid of everything/everyone who isn't helping. I’m wondering if you have some thinning out to do, too.
Some things SLOW me down. I find when I am over tired I drink way too much coffee and I tend to crave sweets. Since I am tired I give in to those cravings too often. It’s not the cravings I have to address as much as the sleep. So I might need to get rid of what is keeping me up late (a favorite TV show, a movie started way too late to fully enjoy, or maybe that coffee needs to stop at a certain point in the day so it doesn’t keep me up). Do you do something that can slow you down?
Energy Zappers steal my strength. There are a few people in my life who always seem to be down. Just listening to their conversations leaves me tired. I work hard to leave them in a better state mentally than when I first started chatting with them. BUT I am drained, not from expelling physical energy, but these people have left me drained emotionally. Naysayers also bring me down. Those that seem to see the half glass empty in my life and want me to fix it. As much as I try to keep an open mind to their thoughts, it tires me out to know others see such a gap in the goodness of what I am doing/trying to do. Do you also have those in your life who unknowingly take some of the positive energy you need to be successful and flourish?
As I’m gardening it's hard to cut out so many little carrot or bean plants. It’s my least favorite part of gardening, because I always feel bad that I didn't let them grow up. I know in the long run, those that are left will grow up bigger, better, and tastier than if I'd left all of them bunched together. While you might not enjoy it, think about who/what needs to be thinned from your own life in order to be the strongest, healthiest, best version of you. And yank them out without mercy. 🙂
To your best health,
1. Always have a water bottle in your hand.
2. Fill a gallon jug with water and only pour water from that. Empty it each day.
3. Leave a water bottle in your purse.
4. Bring a water bottle with you when you go grocery shopping. Drink every time you see something you want to buy that is not on your list.
5. Drink a water bottle on your way to work. Of course, only when your vehicle is stopped.
6. Drink a full cup of water each time you brush your teeth.
7. Have a cup of water near your bed. Drink some before you get up each morning.
8. When talking on the phone, sip water while you are listening to your friend gossip.
9. Add lemon or lime to your water.
10. Drink 8 ounces of water before breakfast.
11. For each glass of liquid you drink besides water, challenge yourself to have an equal amount of water.
12. Bring a water bottle with you to any appointments you have.
13. Always bring water to a business meeting. It might be the only way to stay awake.
14. Add a sprig of mint to infuse your water.
15. Drink 8 ounces of water before dinner.
16. Finish all the water in your glass when taking your multivitamin.
17. After dinner have 8 ounces of water for dessert.
18. As you walk out of the door, bring a water bottle with you to drink in the car.
19. Sip water while walking your dog.
20. Drink 8 ounces of water before lunch.
21. Always drink water while resting during your physical training.
22. Freeze a water bottle or two, it can keep your packed lunch cold while it thaws. Then drink it for lunch.
23. Always have a water glass on your desk.
24. If you watch your favorite TV show, drink 8 ounces before it is over.
25. At the beach, drink water.
26. At your son’s baseball game, drink water.
27. Drink water at dance lessons.
28. Add a few apple slices and a cinnamon stick to your water.
29. Place the number of filled water bottles you want to drink in a day on your kitchen counter. As you drink them they become their own check mark on your to do list.
30. When eating out, ask the server to leave a water pitcher on the table.
31. When you order your coffee, also ask for a glass of water.
32. Buy a special water bottle that shouts out your personality.
33. Remember to fill your water glass during your meals.
34. Strawberries and raspberries make beautiful infused water that tastes amazing.
35. Never leave home without your water bottle.
Our S3 reveal party was a wonderful time of celebrating all the work and effort that went into 39 days of focusing on nutrition. It is all about the food. Food should be enjoyed. With these recipes, you can jump start your way to better health.
Grease 13x9 inch pan with coconut oil.
Onion Pepper Mushroom Omelet –
Use all frozen veggies, add those to the pan first, next add sausage and mix gently, pour eggs on top and bake about an hour or until set.
Onion Pepper and Spinach Omelet –
Use all frozen veggies, then add sausage pour on eggs last and bake until set.
Onion Mixed Peppers Broccoli Omelet –
Love those frozen veggies – one bag of each, add in sausage and pour eggs over. Bake for about an hour.
Onion Mixed Peppers Asparagus Omelet –
Add all the veggies to the pan, then add sausage and pour eggs over it all. Bake for about an hour.
Want to make a smaller batch?
Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
Beat the eggs in a bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.
Chicken Salad with Cucumber & Melon
Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar. Shake to combine. Mix everything else into a large bowl. Drizzle with dressing and toss ingredients to coat everything.
You can also find the Breakfast Salad recipe right here!