Meal Plan – 3-27-16

Happy Easter!

We are enjoying the start of Spring in our neck of the woods! I planted potatoes and lettuce last week and we actually had to mow! Yay for Spring!

On the menu this week –

Sunday – Veggie chili

Monday – Stuffed portabellas

Tuesday – Cauliflower Roasted Red Pepper soup – new recipe – add some chickpeas? (Do you ever notice I can’t leave a recipe alone?)

Wednesday – Green monster veggie burgers, roasted potatoes, salads

Thursday – Bean tacos

Friday – ?

Saturday – Leftover soup from freezer

Have you had to mow your yard yet?


Don’t Believe Everything You Hear

We live in an age where information is right at our fingertips. Sometimes this is a good thing. I love being able to google restaurant allergen menus, text my sister to ask what her favorite brand of deodorant is, and easily find hiking maps at our favorite vacation spot.

However, as a healthcare professional, the Internet age also means LOTS of health information online. Some information is reputable, some is not. These days pretty much anyone can do a “study.” So, how do you tell the difference between good information and bad information?

Look beyond the inital reporting of the study by the news source. Try to at least find the abstract of the study. It should tell you most of the following details.

Who conducts the actual study? Is it someone who would benefit from favorable results or an unbiased 3rd party?

What kind of study is it? Double-blind studies are great.

Is it a peer-reviewed study?

Is it published in a reputable journal?

Do the results and the conclusion make sense? I fear that many in today’s society aren’t really THINKING about the information being presented to them. If my result is that toothpaste A and B clean coffee stains the same, but I conclude that toothpaste A is superior – that simply doesn’t make sense.

Are the limitations of the study listed? If I cleaned the coffee stains with tootpaste A and B twice a day and toothpaste C and D once a day, then I might say that my result is that toothpaste A and B clean coffee stains the same. If I was conducting a good study, I would say that my study had limitations because I cleaned toothpast A and B twice a day instead of twice a day. Therefore, I could not say that toothpastes A and B were superior.

If you are unsure, ask a trusted professional!

Are you overwhelmed by the amount of health information available online and on TV?


Date Night and Meal Plan – 3-20-16

The girls went to spend the weekend with Grandma and Grandpa so I had Hunky Husband all to myself. The girls really look forward to spending time with their grandparents and cousins. I miss them like crazy, but I LOVE being able to spend some 1 on 1 time with my husband!

Last night we went to the Pottery Place. He is way more creative than I am, but I painted a gift for someone. I hope it turns out! We went out to dinner (rare!) and did a little shopping. Why is it that when the girls aren’t with me, I see tons of things that I think they would like?

Soccer season has started so things are going to be busier than usual. This means more quick meals or crock-pot dishes! I’m so thankful that I get to enjoy these times with my kiddos!

Sunday – Butternut squash soup

Monday – Southwestern Black Eyed Peas, salad

Tuesday – Stuffed peppers (crock-pot), roasted sweet potatoes

Wednesday – Spaghetti squash, Italian bean balls, cauliflower alfredo

Thursday – Bean tacos

Friday – Veggie omelets, fruit

Saturday – Baked potato bar, salad

When’s the last time you dated your spouse? 🙂

Gluten and dairy free pizza crust

I have tried several cauliflower pizza crusts only to end up with a crumbly mess.   I finally came up with a recipe that stayed together. Score!

I didn’t take pictures. Maybe I will update the next time I make it!

Cauliflower Crust

 3 cups riced cauliflower

¼ tsp. sea salt

½ tsp. dried basil

½ tsp. dried oregano

½ tsp. garlic powder

4 T. almond meal

1 T. olive oil

2 eggs, whisked or beaten

Preheat oven to 350.

Cut off cauliflower florets. Pulse in your food processor for about 30 seconds, until you get cauliflower “rice.” Place the cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes. You can also steam or water saute. Dump cooked cauliflower onto a clean tea towel and cool. I was impatient and tried to do the next step before allowing it to cool. I would not recommend that unless you want to burn your hands!

Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the water out of it. You want to squeeze out as much water as possible. This is an essential step!

Dump cauliflower into a bowl. Now add spices, almond meal, olive oil, and eggs. Mix well.

Place parchment paper on baking pan. Spritz parchment paper with oil.

Spoon the mix onto your oiled parchment paper in 4 balls. Pat down each ball into a circle slightly larger than a silver dollar pancake. (This is where pictures would be helpful!)

Bake for 15-20 minutes, or until it starts to turn golden brown and the edges crisp up. Flip and bake another 5 minutes.

The edges should be slightly brown. Remove from oven, add pre-cooked toppings and bake for another 5 minutes.

If you try it, I would love to know how it turns out! Have you tried dairy free cauliflower crusts before?

Are you confused?

Plant based? Paleo? AIP? Atkins? The peanut butter diet?

There are literally over 100 dietary theories out there. Some of them make sense. Others definitely do not. Did you know that nutrition is one of the only areas where you can have 2 completely opposing theories that can be correct? The key is to listen to YOUR body. What works for your best friend may not work for you. And you know what? That’s OK.

When choosing a “diet,” first let’s get rid of that word. You’re not going on a diet. It’s a LIFESTYLE.

Next, choose one that revolves around REAL FOOD. If you’re vegan, don’t rely on vegan junk food. If you’re gluten free, don’t rely on gluten free junk food. Make sure your eating revolves around lots of vegetables, quailty protein sources (plant or animal based), and fruit in moderation.

We will cover this and much more in our Health Essentials for Spring group coaching program.

Health Essentials (1)

During our weekly calls, we will present you with information that will allow you to make sustainable changes for a healthier you! You will also have access to 2 holistic health coaches for 8 weeks! (Myself and my friend Laura)  Tuesday night at 7:30 CST, we will be doing a phone conference/Facebook event explaining all of the features of this 8 week program. Contact me for the call in number or to be added to the Facebook event!


Family 5K and Menu Plan – 3-13-16

The weather here last week was amazing! Although I try not to complain, I REALLY don’t like winter, so when Spring starts to appear I get VERY excited!

Digging for worms while Mom pulls grass out of the strawberry patch
Swinging in the backyard!

Yesterday, all 4 of us ran in a local 5K. This was Miss Spunky’s 3rd 5K. I have lost track of how many my oldest has completed. She finished in 31:22 this time.


The cool thing about the 5K yesterday was that it was in honor of an elementary PE teacher who passed away due to cancer. She started a running club for the students and the 5K was to raise money for any child at that elementary school to participate in a bigger, local 5K coming up in April.  How cool is that?

On the menu for this week –

Sunday – Bean tacos

Monday – Gluten and dairy free pizza on the cauliflower pizza crust that I am finally pleased with! (Recipe coming!)

Tuesday – Spring Vegetable Stew – with a few changes – no butter and sub veg. broth for dry white wine – serve with veggies and hummus

Wednesday – Stuffed peppers (crock pot)

Thursday – Bean burgers and broccoli slaw

Friday – Stuffed portabellas, roasted potatoes, asparagus

Saturday – Leftovers

Has Spring arrived in your area? What active things does your family enjoy doing together?


Did you know that eating in front of the TV or computer and eating on the go can lead to weight gain and/or digestion problems? I’m as guilty as anyone of trying to get work done while eating my breakfast & lunch, but supper is usually different.

Family meal time has always been important to me. When I was growing up, my parents tried hard to make sure we all had supper together. Or at least until we got into high school and evenings got crazy busy with activities and after school jobs.


When I got married, we did the same.  Meal time = no TV and no answering the phone when we were both home at the same time. We have continued this with our kiddos.

I find going to most restaurants to be very discouraging. There are TVs at every angle and if you look around, most people are staring at their devices. I recently heard of a restaurant that will reward their customers for putting their devices in a little cardboard box during their meal. What a GREAT idea!

Do you have any times of the day where you turn off or ignore your devices?

Essentials for Spring

Spring is on it’s way! Woohoo! I can’t wait!

For me Spring means:

Lots of work outside (Hands in the dirt! Yay!)

Kale, lettuce, strawberries, and asparagus from my garden

Spring races

Soccer & softball

Chasing the kids around outside

All of this requires energy!

If you are looking for more energy to keep up with your kiddos or grandkids this summer and you aren’t sure exactly how to make that happen… look no further! I love to teach and I’m teaming up with another health coach and friend for a Health Essentials group coaching program which kicks off on Thursday, March 17th!

Health Essentials (1)
We will have weekly calls covering how to balance a plate, what to look for on an ingredient label, what the best proteins/fats/carbs are to include in your diet, and more!  Every week’s call will include a live Q&A session!
Interested? Contact me for details!

What’s your favorite part of Spring?

Broccoli Slaw and Meal Plan – 3/6/16

We spent a good part of the day in the car yesterday traveling to and from my Papaw’s 80th birthday party. I did not take ANY pictures. What is wrong with me? But best of all I think Papaw enjoyed himself and it was nice to see some family that I hadn’t seen in a long time.

I made this broccoli slaw to take along and was asked for the recipe. So, I thought I would share it with you too!

Broccoli Slaw

12 oz. broccoli slaw mix

1 cup shredded brussel sprouts, steamed

1 T. dijon mustard

1 T. maple syrup

3 T. apple cider vinegar


Steam brussel sprouts. Cool. Whisk together the mustard, maple syrup, apple cider vinegar, and EVOO. Add dressing to broccoli slaw mix and brussel sprouts. Add salt & pepper to taste. Refrigerate overnight or for at least 6 hours.

The menu for this week:

Sunday: Veggie Chili

Monday: Individual pizzas on this crust

Tuesday: Coconut Vegetable Curry – Will add some chickpeas for protein. Wish me luck. I’m experimenting for a class I teach. This is a new one and will “expand” my family’s taste buds.  🙂

Wednesday: Big salads and baked potato bar (topping selection: baked beans, cottage cheese, shredded cheddar, butter)

Thursday: Nachos (using leftover chili)

Friday: Bean tacos

Saturday: Butternut squash soup

What’s on your menu this week? Are you good about taking pictures?


High Five Friday – 3-4-16

I’m linking up with Happy Fit Mama again this week to share some highlights from our week.


Let HIM fill your needs. I really, really needed our lesson on Sunday. It was how we should be turning to God to fill all of our needs. While I have an amazing husband, children, sisters, family, and friends… I cannot depend on them to fill ALL of my needs. That is a huge amount of pressure on a person! However, God knows EXACTLY how to fill ALL of my needs. If you would like the audio file for this, I can get it to you!

Teaching. I was able to teach a Cravings class at a local gym on Monday. I LOVE to teach, and I feel like I really helped the ladies that attended.

Friends.  Have you ever dismissed someone as a close friend because maybe they were older or younger than you?  I have a friend that is about 50 years older than me. I talk to her nearly every morning before we start our school day. My kids love her to pieces, she’s always teaching me things (whether she realizes it or not), and she’s a great listening ear.

Running with my kids. This article reminds me of why I like running with the girls. We’re hoping to a family 5K in a couple of weeks!

Running. I felt a little out of sync there for a few weeks with my running for some reason, but not anymore! So glad to be feeling a little more like myself.


What would you like to High-Five this week?