Foods I Eat (Almost) Daily

Hello!  I hope you are all doing well and staying warm.  We had a dusting of snow last Friday, and you would have thought we got a foot of snow.  Needless to say, the reaction to snow in Atlanta is very different than Chicago where I grew up.

I thought it would be fun to do a post on foods that I eat (almost) daily!  I try to rotate as much as possible because I do not not want to build up an intolerance to one of my favorite foods, but man it is hard to rotate these guys…they make me so happy.


From left to right:  I am obsessed with sunflower seed butter either by itself, on sweet potatoes, or with chia pudding.  I use coconut oil for high cooking and olive oil for salads.  Avocado happens at least 6 days a week.  I like to make avocado toast or put it on top of an egg frittata.  If you are not on the fermented food train, get on board!  I like to take a few bites of sauerkraut before lunch or dinner.  Fermented foods are great natural probiotics.  Next, we put hot sauce on just about everything (Tyler more than me).  Tyler used to dowse many of my meals that I slaved over in hot sauce which made me so mad!  Now, he asks if it is okay to put hot sauce on dinner. 🙂 Greens show up, in some form, every single day.  The stuff in the baggie is dark chocolate.  I end lunch (and dinner) with one square of dark chocolate.  I have come a long way because I used to have 2 squares after each meal.  Lately, I have been making egg frittatas loaded with veggies for lunch…so yum!  Ever since I can remember, my berry of choice was blueberries, and it still is today.  I feel like you are either a raspberry or a blueberry person.  Am I the only one who has thought about this?  I throw them into smoothies, chia pudding, or oatmeal.  They are full of antioxidants which I am all about!  The lemon is there because I start every morning with warm lemon water.  Lemon water helps to detoxify the system and get things going.  I don’t drink coffee anymore, and lemon water has been a great replacement to wake me up.  Lastly, I love me so hummus!  Tyler and I both eat it every day.  I like to put it on my frittata, dip cauliflower in it, or eat it with a hard boiled egg as a snack.

I know this list will change over time, but, for now, these are my favorite things that always end up on my grocery list!

Thank you for stopping by!

What foods do you eat (almost) daily?


The Trifecta Effect

Hello!  I hope you are all having a good week and staying warm!  It certainly is unseasonably cold here in Atlanta!

Even though it is cold outside, my workout routine has not changed.  I have been working out since high school when I did Jane Fonda videos in my basement (true story).  Working out is not something that I loathe.  I actually look forward to it, and I make it a priority in my day.  The type of workout that I do has changed over the years.  In college, I ran…a lot!  I went to school in Chicago and ran along the lake at least 5 days a week only to end up having two knee surgeries.  I learned later that I should have been cross training, incorporating strength training, and doing yoga.  Luckily, I was able to shift gears and focus on getting stronger.  I dabbled in HIIT workouts and even CrossFit only to find out that my adrenals could not take it.  That is what yoga has taught me…to listen to my body.   My body and nervous system is not made to be pushed to the limits.  It is made to simply move, and I am finally okay with that.  For years, I wanted to be have toned and sculpted muscles.  I may never be cut, but I hope to be able to move gracefully well into my 90s.

The three things that my body is loving to do these days (aka the trifecta effect) are walking, yoga, and barre3.  All of these make me feel good and energized when I am done.  I am actually a Registered Yoga Teacher and did go through the training to become a Certified Barre3 Instructor a year ago, but, right now, I am enjoying being the student.  The pressure that came with teaching was too much for me.  I wish teaching didn’t give me anxiety.  I had to listen to my body and honor my truth.  Who knows?  Maybe I will try it again someday and be able to let go a little bit.

I hope you have a fabulous weekend!

What do you like to do when you workout?

Fun in the Kitchen

Happy Friday!  It is raining and cold here in Altanta which I kind of like because it gives me time to catch up on blogs that I love and maybe even cook/bake something this afternoon to enjoy this weekend.

Speaking of cooking, I have tried a ton of new recipes this week all of which were approved my my husband which is a huge win because I loved them too!  The new year has really inspired me to get more creative in the kitchen.  I like to make hearty dishes this time of year because they make me feel warm and cozy.

The first thing I made was an Easy Lentil, Sweet Potato & Coconut Curry from Gena Hamshaw at The Full Helping.  If you have never been to her site, go there now!  Her recipes are easy, healthy, and delicious.

This curry did not disappoint!  I served it over brown rice, but it would be good by itself!


I was craving Mexican, so I made a ground turkey fajita salad.  I actually posted it on my Facebook page because it was THAT good!  If we went out for Mexican, we would have been drowning in sodium.  It may have tasted good, but we both don’t like to feel waterlogged after we eat. When you cook at home, you can control how much salt goes into your food.

To make it, I sauteed an onion and a red pepper in grass fed butter. Then, I added 1 pound of organic ground turkey. Once it was cooked all the way through, I added the salt free fajita spice blend that I got at Whole Foods Market (you could use any Mexican seasoning you like). Lastly, I added a can of no salt added black beans. I put everything on top of a bed of salad mix (which also had EVOO on it), followed by some salsa, and, of course, avocado!  So yum!  I just had the leftover ground turkey mix in a wrap with salsa and avocado for breakfast.


Lastly, I did some baking yesterday.  When I was in middle school and high school, I used to churn out a batch of oatmeal chocolate chip or M&M cookies at least once a week  Therefore, baking is in my blood.  Now, I use things like coconut sugar and coconut flour when I bake.

After listening to a talk from my friend, Landria Voigt, at The Atlanta Center for Holistic and Integrative Medicine, I was inspired to do 3 things: add more protein and fat into my diet and start baking again!  She has an awesome blog call with delicious recipes!

We love blueberry muffins, so I gave her Blueberry Breakfast Muffins a try.  They were so good!  The recipe makes 6 small muffins, and they were gone in 24 hours.  The one mistake I made was using frozen blueberries which made them a little soggy, but the flavor was right on!

Blueberry Muffin

Tomorrow morning, I am planning on make these!  I really hope I don’t burn myself out on cooking, but I have the energy to do it so I am going with it.

Have you tried any new recipes this year?  If so, share them below!

Have a great weekend!


Find Your Own Song

I hope you have had a good week!  I got a lot done which always makes me feel accomplished come Sunday.  It gives me the mental free space to work on this sweet little blog.

I rarely read books that are not about wellness or nutrition, but when a sweet friend buys a girl a book for her birthday she should at least read the first few chapters.  I did just that a few days ago, and I am hooked!  For the love by Jen Hatmaker is a laugh out loud, thought-provoking, book about what it is like to be a woman in today’s society.



She is a little older than me, but I can identify with so many things that she writes about.  Like her, I have the ability to think about an organize 10 different things at the same time in my head.  My husband, on the other hand, is quite good at focusing on one thing at a time for long periods of time.  I do not have that kind of patience.

In all honesty, it wasn’t until this past year that I truly felt comfortable in my own skin which is part of being healthy!!!  Being healthy is not just about eating right, exercising, and sleeping well.  It was very stressful wanting to be more or to be like someone else.  My adrenals were all over the place.

Jen writes about when she was twenty-nine and put everyone else on a pedestal.  She says, “Other people were my benchmarks, and comparison stole entire years.  I lost much time in jealousy, judgment, and imitation.  I just couldn’t find my own song.  I struggled to celebrate others’ achievements because they felt like indictments on my uncertainty.  Now fully able to cheer wildly for friends and colleagues, I am free to be me without the constrictive mesh netting around my heart, everyone else is free to be themselves, and I am thrilled for all of us.”  This is me.  It is so freeing to be in a place where I feel good in my own skin and can celebrate those around me.

I was so scared when I left the classroom to pursue my passion for health and wellness.  I had to completely start over.  Luckily, I had a supportive partner, family, and friends.  Without them, the transition would have been much harder.  After many certifications and experience in the field, it is clear to me that I made the right choice.  My gifts are now being utilized which feels so good.

Jen writes, “Maybe you need to invest in your gifts.  Take a class.  Go to a conference…Put that website up…Say yes to that thing…Stop minimizing what you are good at and throw yourself into it with no apologies.  Do you know who will do this for you?  No one.  You are it.”  Enough said. 🙂

Whether you are a woman or a man, I encourage you to sing your own song.  For the love of whomever…stop standing in your own way.  Get out there and share your gifts with the world!  Jen encourages all of us to run our race because we are made to run.

Have you found your song?




Dairy: Good or Bad

The number one question I get asked is, “Is dairy good or bad for me?”  I usually ask, “What do you think?”  Most people say that they have heard it is not good for them but could never give up their cheese.  I get it.  Anyone who knows me, knows that I love ice cream.  In fact, I grew up eating dairy at least three times a day in the form of skim milk, yogurt, and ice cream.

When I started researching healthy eating, I was shocked to read that dairy was a controversial food group.  What about calcium?  As I delved a little further, I learned that calcium, in its natural form, comes from plants…duh?!  Things like almonds, greens, and bok choy are loaded with calcium.  Who knew?!  Plants are where it’s at!

Years ago, I was committed to taking dairy out of my diet.  I did well for a few months, and then I caved and had to have a bowl of mint chocolate chip ice cream!  Everything else I can do without.  I will admit, I do have a bowl of ice cream a few times a week now, but after reading a recent article entitled “Harvard Declares Dairy NOT Part of Healthy Diet” I am going to cut back (yet again).  Back to banana ice cream. I won’t say that I am cutting it out forever because I love it too much and don’t believe in extremes, but this article is pretty convincing.

The Harvard School of Public Health released a “Healthy Eating Plate” food guide which omits dairy altogether because of their assessment that  “…high intake can increase the risk of prostate cancer and possibly ovarian cancer.” Something to think about…

Healthy Eating Plate

I am certainly not here to be the food police, but knowledge is power.  Do your own research and then figure out what works for you.  We are all different.

What are your thoughts on dairy?

Feeling Recharged

Happy New Year!  We just got back from a wonderful week in Tucson with my family.  My mom and stepdad and dad and stepmom live in Tucson but on opposite sides of the mountain.  It is great to be able to see both of them when we visit.

Each day was filled with tons of walks, yummy food, and laughter.  My sister and her family were able to come as well as my brother.  I have 3 siblings, and we live all over the country.  It is pretty special when we can be together.  We definitely missed our sister in Chicago though!

The cherry on the top was getting to see my best friend and her sweet family.   Her parents have a house in Tucson as well, so sometimes we get to see each other if we are visiting at the same time.

I had to share this picture I took at Sabino Canyon.  I love Tucson skies!  It was pretty cold, but we warmed up pretty fast.


Tyler and I are usually ready to get home when we go on vacation, but we are rarely ready to leave Tucson.  It is so relaxing!  We are pretty sure we will do just fine in retirement.

The best part about going to Tucson is I don’t worry about anything which is rare for me.  I came home with an extreme sense of calmness even with the list of things we have/want to get done this weekend.  It will all get done.  It always does (luckily I have a partner who also likes to get things done).  I think everyone should have a place they can go (even if it is close by) to recharge.  Taking time to truly relax is part of taking care of your health.

What seeds do you want to plant this year towards a healthier you?  I hope to take more walks at Piedmont Park or Chastain to recharge on a more regular basis.

Here’s to a healthy and happy year ahead!