Food + Nutrition Archives — Stella Nadene | Health + Wellness for Busy Moms
The Lowdown on How Your Metabolism REALLY Works

The Lowdown on How Your Metabolism REALLY Works

How your metabolism works and how it’s connected to calories and how to increase metabolism (or decrease it–yikes!)


This word “metabolism” is thrown around a lot these days.

I mean, you know that if yours is too slow you’re probably gaining weight and feeling more like a waddling cow than graceful mermaid (or that’s how I always felt anyway.) And you see some skinny girl that could be on a runway stuffing her face with Burger King and think, ‘Oh she has a fast metabolism.’

The truth is, we have a general ‘set’ metabolism, but it can be altered (thank goodness!) I’ll get into that in a minute. First we need to know: what exactly does this all mean?


how to increase metabolism


Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry, you would not be possible.

Metabolism includes how the cells in your body:

● Allow activities you can control (e.g. physical activity etc.).
● Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
● Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.


Metabolic rate


This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:
● Work (i.e. exercise and other activity).
● Heat (i.e. from all those biochemical reactions).
● Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate:

One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.


What affects your metabolic rate?


In a nutshell: a lot!

The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen. So you definitely want to offset that with more muscle mass.

Aerobic exercise is another instance of how to increase your metabolism or metabolic rate. Your muscles are burning fuel to move so they’re doing “work”.


The type of food you eat also affects your metabolic rate!


Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Serves Serves 4


Lemon Herb-Roasted Chicken Breasts
Save RecipeSave Recipe


  • 2 lemons, sliced
  • 1 tablespoon rosemary
  • 1 tablespoon thyme
  • 2 cloves garlic, thinly sliced
  • 4 chicken breasts (boneless, skinless)
  • dash salt & pepper
  • 1 tablespoon extra virgin olive old


  1. Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
  2. Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil.
  3. Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).
  4. Serve & enjoy!
  5. Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!


gluten free
dairy free
egg free
soy free
wheat free
seafood free
treenut free
sesame free
mustard free


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Losing weight for women can feel like an uphill battle, especially after 40 or after having kids! Find out ways how you can boost your metabolism, and how you may even be eating foods that decrease it! #weightloss #loseweightfast #losingweighttips #fitmom #healthfitness #healthyeating

Breastfeeding as a Working Mom: How to Get it Right

Breastfeeding as a Working Mom: How to Get it Right

Breastfeeding while working: 6 tips for how to get it right.

Guest post by Jennifer Kitson.


In 2018, approximately 49% of employers provided onsite lactation rooms at work, says a report by Center for Disease Control. Taking care of newborn babies takes a lot of effort, especially for mothers who get back to work while still breastfeeding. There’s no doubt that mothers need support as they return to work. Especially since 62% of moms felt a stigma at work for breastfeeding.

In between all this, there are essential things that every mother needs for their newborn child to ensure proper care. However, to reach their breastfeeding goals, mothers need continuity support, a collaborative work-life balance, and a good understanding of the habits and the equipment they need to make breastfeeding much easier.


breastfeeding while working


Here are several tips for breastfeeding as a working mother before and after going back to work:

Assessing Your Breastfeeding Status


Breastfeeding at work can be a little bit tricky. However, some simple ideas can assist you while breastfeeding at work. But before that, you may need to assess your personal breastfeeding status. For babies that are a few weeks old, this can be challenging because your breastfeeding routine is not well established. In turn, you may need to pump more to keep up enough milk supply to the baby. Even when your breastfeeding is well established, and the baby can’t feed on solids, you still need to pump to provide sufficient milk for the baby while you are at work.


Coming Up With a Plan


After assessing your situation, you may need to come up with a workable strategy. The first preparation will start with your baby. Before your maternity leave ends, start building your milk supply by doing extra pumping sessions. Afterwards, train your baby how to use the bottle and do some test trials to ensure you have an efficient routine. An arrangement can be made for childcare while at work. Engage your employer beforehand about plans such as pumping time. Ensuring that your employer or managers understand your situation can help in getting things in order and avoid issues in future.

Getting the Right Clothes and Items


Before going back to work, you may need to bring certain items. The first is your breast pump. Others include breast milk storage bottles, nursing pads, an extra shirt in case you make a mess when pumping, breast pump wipes, and a small cooler with ice packs. Breast milk only remains fresh for five hours; hence the need for a cooler box in case a refrigerator is not available. Finally, you may want to have photos of your baby. Experts say pictures stimulate the body to produces oxytocin that helps you relax and stimulate milk production.

Scheduling for Your Pumping Time


When you return to work before your child is six months old, you may have to pump milk every three hours. For instance, in an eight-hour job, you may be separated from your baby for at least ten hours when you factor in time for breaks and commuting. Pumping may take approximately 10 to 15 minutes. However, looking for a high-quality pump that enables you to pump both breasts concurrently can save a lot of time. Most women use their regular breaks such as lunch breaks to pump while others prefer doing it before work. As time passes and your baby starts to feed on solids, you may have the opportunity to reduce the number of pumping session every day.

Storage of your Milk


During breastfeeding, your milk is warm and ready for the baby. However, for working mums, they may need to pump and store the milk when they are away from their baby. The milk can be stored in a refrigerator, a freezer or an insulated bag and for some time at normal room temperature. Besides, there other common questions such as how much to store, what to store in and how long to store that need to be addressed.

A range of good breast milk storage bottles such as glass with a leak-proof lid, breast milk freezer bags and hard BPA-free plastic bags are easily available. You may want to avoid thin and disposable feeding bottles or plastic light bags for storing milk because they can split when frozen. How much to store depends on the age of your baby. As the baby grows, you may need to store more milk until they start to feed on other foods separate from your milk. Finally, its advisable not to store your milk more than eight days. The longer your breast milk is stored, the more it loses vital antioxidants and vitamins. You can also consult your baby health care provider for advice about milk storage.

Nourish Yourself


Self-care is crucial when you are breastfeeding. For you to have enough milk for your baby, you will need to eat well. Focus on healthy fats and high nutrient-rich foods. If possible, stick to natural foods rather than unhealthy junk foods. Always stay hydrated and if you experience any supply issues, consult your doctor. Don’t forget some healthy snacks and fruits when at work because breastfeeding appetite is strong for a reason.

Understanding the Benefits of Breastfeeding


Breastfeeding has a wide range of health benefits both for the baby and for the mother. When you nurse your baby after work, experts say you connect better with your baby, making them feel comfortable. It also bridges the gap between work and motherhood in a unique way, something no one can give.

Breastfeeding at work comes with a variety of challenges to many career mothers. However, you can prepare yourself for the whole breastfeeding journey by incorporating some of these tips. You’ll love and appreciate every challenge along the way.

Know someone that could use help with breastfeeding while working? Please SHARE this post!


Tips for breastfeeding for the working mom. Here's how to get it right. #moms #breastfeeding


9 Superfoods Every Pregnant Woman Should Be Eating

9 Superfoods Every Pregnant Woman Should Be Eating

9 Superfoods for pregnant woman that will up your nutritional profile without even trying.


Pregnancy is such a challenging phase for every woman. Aside from the physical changes, the pregnant mom also needs to adjust her lifestyle for the new life she is carrying. Though there are different challenges to be faced, this is a rewarding stage where womanhood is completed.


For first-time moms, it’s very important to understand that the food you eat will have an impact on your body and the child you are carrying. With this, you have to make sure that you are eating the right food. Nutritionists would say that there are more nutrients in natural food. Instead of relying on crappy and processed food, you have to purchase fruits, vegetables and other natural food. The health of your child and your own health are dependent upon what you’re consuming. Make sure that you are getting enough nutrition.


superfoods for pregnant women


To give you a good start, here’s a list of superfoods that every pregnant woman should add to her diet:


1.Egg Yolks


For the mom, egg yolks are very important in reducing the risk of preeclampsia, gestational diabetes, and low birth weight. For the baby, it is beneficial because of its choline content. This specific chemical helps in improving the baby’s brain. Aside from that, it also contains the proper folic acid that helps reduce the risk of having neural-tube defects. Eggs indeed should be part of the daily diet because it provides important nutrients that keep you going in your pregnancy.


2. Kale


One of the greatest fears of pregnant women is birth defects. Luckily, this can be avoided by consuming the right food that contains the nutrients the baby needs. This green superfood is a great source of folic acid and it is also a source of calcium to strengthen and build the bones of your baby. Aside from that, kale is also a great source of vitamins A and C. Consuming a cup of this green leafy vegetable three times a week will help you get the nutritional content it can provide.


3. Oatmeal


Do not underestimate the nutritional content of oatmeal. This is a perfect food for breakfast, and you can also consume more of it while you are pregnant. Oatmeal contains magnesium and you can get as much as 30 percent of your body’s  need if you add it to your daily consumption. Aside from that, this is also a great food because it can help in reducing the risk of preterm labor. Lastly, it also helps in regulating your blood pressure and your blood sugar levels.


4. Oranges


Every pregnant woman needs oranges because of its vitamin C, fiber, and folate content. This is something that you really need as you go through your pregnancy phase. It also contains a lot of water and it is a great hydrant during warm days. Instead of relying only on regular water, you can also look for fruits and other foods that will make you more hydrated.


5. Yogurt


The baby needs enough calcium for bone building. If you want to make sure that your baby is going to be healthy, you also need to add yogurt to your daily food. Aside from the addition it can provide for your daily calcium requirement, it can also help in decreasing the risk of eczema and allergies when the baby grows up. There are different varieties of yogurt that you can find in the market. You can also find ones with some fruits and other flavors. Just be sure to keep an eye on the sugar content. It’s always best to have plain and add in your own toppings and flavors rather than have fillers and extra sugars.


6. Banana


There are some pregnant women who experience pregnancy-related hypertension. This is something that happens due to different factors. But there is a way for you to lessen the risk of hypertension while you are pregnant. By adding bananas to your diet, you will be able to maintain your blood pressure. It can also help in reducing the risk of developing heart disease, diabetes and heart disease. Its potassium content is what really helps pregnant women from experiencing hypertension.


7. Salmon


A pregnant woman is recommended to get 300 milligrams of omega-3 fatty acid daily. This is another way to help lessen the risk of preeclampsia and preterm labor. The DHA content in salmon is also a great way to help you in developing the baby’s brain and the nervous system. You do not really have to eat salmon every day. You just have to eat at least once a week. Other foods that are fortified with DHA include milk, bread, yogurt, and chocolate.


8. Lentils


Lentils are a great way to get in the proper form of folic acid that your baby needs during pregnancy. You can add this to your meals twice a week. One of the best things about lentils is that it can be added to different foods such as salads. It can also be served as a side dish that you can eat with fish, chicken, or pork.


9. Almonds


All you need is just a quarter cup of almonds. If you are consuming almond butter, you only need 2 tablespoons daily. This is a very important food for the pregnancy because of its vitamin E content. It will help in the development of the infant’s brain. Instead of getting unhealthy food for your snack, consider a handful of this. You do not have to rely on different salty snacks that will not give you the nutrients you need.


Eating the right food is the most important thing that you can consider. Your lifestyle matters and you should never settle for less. Think of pregnancy as a great opportunity for your to turn to a healthier lifestyle. You are carrying another life and you have to take care of your own health. The baby is depending on you and your willingness to embrace a healthy lifestyle. Enough sleep is also another important part of pregnancy. Be happy, healthy and well rested.


Know someone that could use help with eating healthy during pregnancy? Please SHARE this post!


When I was pregnant, I wish nutrition research had been what it is now. Here are 9 superfoods every woman should be eating during pregnancy! #pregnant #prenatal #nutrition

6 Sweet and Spooky + Surprisingly Savory Healthy Halloween Snacks

6 Sweet and Spooky + Surprisingly Savory Healthy Halloween Snacks

Your kids are begging to stuff their faces with candy for 4 straight weeks. You want a healthy alternative that’s just as fun as 18 new colors of candy corn. So strike up a candy compromise with some healthy Halloween snacks leading UP to the big night and days after that the candy actually survives the daily rabid parental raid. 😬

This is an awesome way to spend some quality time with the kiddos–creating fun healthy Halloween snacks that’ll hold off the sugar coma a little longer! Hey, you may even want to add this to your Fall Bucket List next year!

So here are 3 spookily sweet and 3 surprisingly savory Halloween treats to help hold off on truck loads of candy at least a little longer!


healthy halloween snacks




Banana Ghosts

Ingredients: You need bananas and mini chocolate chips

1.Cut bananas to desired height

2. Push in mini chocolate chips for eyes and mouth

3. Assemble on plates, then enjoy!


banana ghosts healthy halloween treats snacks

Bonus–dip banana ghosts in yogurt or coconut flakes for extra flavor!


Strawberry Ghosts


strawberries, cereal, chocolate chips in bowls in a kitchen

Ingredients: Strawberries (medium to large size), white chocolate melts, mini chocolate chips, cheerios



1.Melt white chocolate melts until like liquid

2. Dip each strawberry in white chocolate and then turn upside down on plate to cool

3. Push chocolate chips in for eyes, and a cheerio for the mouth before the white chocolate cools too much

4. Put in fridge to firm up white chocolate


Spooky Cutout PB + J Sandwiches


halloween sandwiches on white plate

bread, jelly, peanut butter, halloween cookie cutters


Ingredients: Whole grain white bread, cookie cutters (I found these at Hobby Lobby and can’t locate the same brand on Amazon, but I’ll keep looking), strawberry jelly or spread, peanut/almond/nut butter



1.Use the cookie cutter to cut out the shapes of the skeleton head on 2 pieces of bread

2. Flip the cutter over and use the other side, lined up on the bread, to cut out the eyes and mouth pieces on only once piece of bread

3. On the piece you didn’t cut eyes out of, spread your peanut/almond/nut/seed butter and then spread the strawberry jelly on top of that

4. Place the piece on top with the eyes cut out


And then marvel at your yummy, but creepy, creations!




Spider Crackers



Ingredients: Round crackers (we used gluten free ranch flavored), square sliced cheese (we used Colby jack), pretzel sticks (again–gluten free), cream cheese, black olives that are sliced (or slice your own)

Tools: cutting board, round cookie cutter about the same size as your cracker, serrated knife

1.Cut circles out of cheese slices (as many as you need–1 or more per spider)

2. Spread a dallop of cream cheese on bottom of cheese circle to stick to cracker, then stick them together

3. Spread another dallop of cream cheese on top of cheese circle

4. Cut pretzel sticks in half to have 8 ‘legs’, then place them around the top of the crack and cheese so that the ends of the legs are stuck in the cream cheese (it’ll hold them in place

5. Put another dallop of cream cheese on one side of another cracker, and place that cracker–cream cheese down–on top of the spiders legs, and gently push it down so they’re all stuck together

6. Use cream cheese on one side of each of 2 black olive slices to stick the olives to the top of the top cracker for the spider’s eyes


making a cracker spider halloween healthy snack


Candy Corn Pizza


girl kid eating slice of pizza



Ingredients: Pre-made pizza crust (or make your own dough–we did because we needed gluten free), tomato sauce, shredded mozzarella, shredded orange cheddar, shredded mixed cheese (like a Mexican blend so when it melts it comes out more yellow



1.Spread sauce lightly on your pizza dough

2. Spread the mixed cheese in a ring around the outside of the dough

3. Spread the orange cheddar in a ring, touching the mixed cheese but leaving a circle in the middle

4. Spread the mozzarella in a circle in the middle of the pizza dough (the general pattern will look like a target)

5. Bake as directed from your dough package or recipe



6. Slice into pie-shaped wedges


cheese pizza and sauce


Marvel at your pizza that actually looks like candy corn! (SUPER easy dinner idea, you guys!)


Eyeball Tomato Soup


eyeball tomato soup halloween


olives, mozzarella, tomato sauce


Ingredients: Tomato soup (plain or with herbs that float around), mozzarella balls (the super tiny kind–sometimes have to look in the fancy deli/cheese section at the grocery store), green olives that are sliced (or slice your own)



1.Place one sliced olive per mozzarella ‘eyeball’–stack them and try to push together to make them stick

2. Gently place in hot tomato soup

3. Serve!


eyeball tomato soup halloween



Bonus: This eyeball soup is especially good with crackers to dip, OR–pair with the candy corn pizza and dip your pizza in!



Know someone that would love to make some healthy Halloween snacks and treats? Please SHARE this post!


6 scary simple healthy halloween snacks for kids or for adults that are perfect for afternoon treats or even for school! Easy enough for kids to do! #halloween #halloweenfoods #halloweenfun

Start Living Healthy Now With a Crazy Discounted Rate on the Healthy Living Ultimate Bundle

Start Living Healthy Now With a Crazy Discounted Rate on the Healthy Living Ultimate Bundle

So this year the Ultimate Bundles team has continued to wow me with an absolutely amazing and comprehensive collection of ebooks, courses, memberships and more for the Healthy Living Ultimate Bundle!


The bundle includes resources worth $2235.92 for ONLY $29.97!! So here’s the impatiently awaited lineup for 2018!


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{And don’t forget it’s only available September 5th – 10th, 2018!!}


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    Tips for Handling Life with Food Allergies is a simple guide to handling everyday situations when you have food allergies.
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    The InTENsive Reset and Refresh is a 10-day nutrition program aimed at returning you to your roots – real, whole, nourishing foods. It also includes information and instruction on staying hydrated, exercising lightly, and finding ways to reduce stress.
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    If you need a helping hand to get your health on track, Jules has got your back! This program takes you through the FIRST STEPS to healing adrenal fatigue, with amazing healthy food, daily activities, plus ninja tips for self-care and stress relief.
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Gardening (12 products worth $156.32)   

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Real Food (5 products worth $53.97)

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Recipes (10 products worth $264.60)  

    • Celebrate: Your Comprehensive Guide to Low-Tox Entertaining by Alexx Stuart ($9.00)
      A low tox entertaining e-book with 37 food and cocktail recipes, tips and resources for you to create less waste when you entertain, decorating ideas, table arrangements and floral inspiration, gift ideas and more.
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      Healthy Breakfasts Kids Can Make includes 4 videos and lesson plans for all ages – your kids really can make breakfast on their own, no mess, no fuss, no failure!
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    The Well Nourished Lunchbox is a fully interactive, beautifully designed ebook that will guide you to pack your kids (or even yourself) a delicious, nutritious lunch, simply and easily.


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Wellness & Self-Care (9 products worth $174.96)  

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    Your De-stress for Life journey will help you to identify your personal stressors and responses and help you find the stress management techniques that will work for you to prevent and manage the stressful events in your life both now and in the future.


    • Fuel Your Soul 1-Day Jump Start by Jennifer Lynn ($9.00)
      Fuel Your Soul 1 Day Jump Start is a guide to help busy moms, just like you, calm the daily chaos.
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      When you want fast, accurate, and credible information about health goals, foods and nutrients, or supplements, this course has you covered!
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      Learn how rest benefits every aspect of your life including your happiness, relationships, and overall health.
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      One habit a day, for 31 days, to help you live on purpose.
    • Self Care Workbook: For the Fiercely Independent Soul by Christy Wilson ($10.00)  
      The Self-Care Workbook features 24 pages of ideas, affirmations, tools and techniques to help you design your personal self-care routine.
    • Soulful Seasons: A Creative Journal by Lucy AitkenRead ($7.00)
      Soulful seasons invites you to find more connection to the community of living things around you and more connection to your intuitive soul through poetry, self-reflection and creative ideas.


  • The Whole Journey Healthy Life Handbook: Action Driven Digital Workbook by Christa Orecchio ($49.00)
    The Whole Journey Healthy Life Handbook lays out our entire philosophy in an easy-to-follow format. Each session builds off of the one before it to empower you to make inspiring, consistent, and amazing positive changes to your diet and lifestyle.




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Know someone that would love to get healthy for a crazy low price? Please SHARE this post!



3 Scrumptious Pumpkin Seed Snack Recipes for this Fall

3 Scrumptious Pumpkin Seed Snack Recipes for this Fall

Whether we’re in fall or not, the simple fact is that seeds are being called ‘powerhouses of nutrition’. Luckily, pumpkin seeds falls under that. Because I absolutely LURVE the little buggers, and so do my kids! And since we’re trying to get back on the healthy clean eating train after fallin off for summer, I’ve got 3 pumpkin seed snack recipes that will have you falling in love with pumpkin seeds too! (You know, in case you weren’t already for some weird reason.)


AND–what’s also awesome about these pumpkin seed snack recipes is that they’re portable! So you can pack them up to take with you while you’re doing things on the weekend, like say….all those fab fall things on your fall bucket list with the family!


pumpkin seed snack recipes


Pumpkin Seed Protein Balls


I love these because they’re no bake, and the kiddos can make these so fast and easy! Of all the pumpkin seed snack recipes, I make these first because they’ve got high protein, a little carbs, and have the perfect balance to keep us feeling full. Plus they’re super yummy!




2 cups old fashioned oats

1/4 cup pumpkin puree (fresh or canned)

1/4 cup dried cranberries or raisins (the golden raisins are my kids’ fave!)

3/4 cup pumpkin seeds

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 cup raw honey

1/4 cup almond butter (or whatever nut/seed butter you use in your household)



1.Mix all ingredients in a large bowl really well.

2. Dampen your hands, then roll out 1″ balls onto parchment paper set on a baking sheet (or some other flat surface that will fit in the fridge)

3. Chill for 15-20 minutes

4. Put energy balls in sealed container, and store in fridge.



Salted Caramel Roasted Pumpkin Seeds


Number two of the pumpkin seed snack recipes is so great, because you can adjust the sweetness and sugar levels by making simple swaps. We try to cut down on sugars, and I like using coconut sugar where we can because they glycemic index on it is lower than regular sugar.

The kiddos can help make this, too, but I don’t recommend letting them place the pan in the oven. Depending on how many seeds you have, any tilt will cause seeds to spill, which can turn into burns if it happens over an open oven door. Yikes.




For Part 1:

3 TBSP coconut sugar (or mix 1 1/2 TBSP coco sugar with 1 1/2 TBSP stevia powder)

*note: If you dislike the taste of stevia, play with this ratio. I use it every day so it doesn’t bother me, but my husband doesn’t like it.

1/4 tsp ground cinnamon (ceylon)

1/4 tsp ground ginger

1/4 tsp ground nutmeg

2 cups raw pumpkin seeds

Coconut oil (the unrefined gives a great coconut essence to these!)

For Part 2:

1 TBSP ghee (or butter if you can have it)

2 TBSP coconut sugar (OR 1/2 TBSP powdered stevia + 1/2 TBSP coco sugar)

1/2 tsp finely ground salt



Part 1:

1.Preheat oven to 300 degrees F and line a pan with either parchment paper or a silmat.

2. Mix together coconut sugar/stevia, cinnamon, ginger, and nutmeg in a medium sized bowl until combined.

3. Rinse pumpkin seeds then pat dry with towel. Then pour seeds into bowl with dry ingredients.

4. Melt coconut oil and add on top of pumpkin seeds. Mix everything in the bowl till everything is coated.

5. Spread all the seeds onto the pan and bake 20-25 minutes.


Part 2:

1.Melt the ghee (or butter) in a skillet set to medium. Stir the sugar/stevia and salt into the ghee. Cook about 1 minute, then add all the pumpkin seeds to the skillet.

2. Turn heat to low and keep stirring while cooking an additional 1-2 minutes.

*Note: If using stevia, the sugars in part 2 won’t caramlize like if you’re just using straight sugar. It will instead make some clumps, but it’s still tasty in the finished product. 🙂


Grain-Free Pumpkin Seed Muffins

So even though these are generally eaten as breakfast around here, I always make them for snacks. Since I work from home I like to have healthy choices hanging around! And this one says fall in muffin-speak like nobody’s business! Plus it’s grain-free with protein!


1 cup of almond butter (or other seed/nut butter)

1/2 cup pumpkin puree (canned or fresh)

2 eggs

1/2 tsp baking soda

1 tsp ground ginger

1 tsp ground cinnamon (ceylon)

1 tsp ground nutmeg

1/4 tsp finely ground salt

1/3 cup maple syrup (the real stuff!)

1/2 cup raw pumpkin seeds



1.Preheat oven to 350 degrees F. Fill a regular muffin tin with paper cups (12.)

2. Put all ingredients except pumpkin seeds in a mixing bowl and combine.

3. Pour batter evenly into all 12 muffin paper cups.

4. Sprinkle several pumpkin seeds on top of each muffin batter.

5. Bake for 15-20 minutes.

6. Allow to cool completely before removing.

7. These can be stored in a zipper bag or an air-tight container up to a week!


Know someone that could use help with finding easy and yummy pumpkin seed snack recipes? Please SHARE this post!


Nothing gets me in fall mood more than making easy and healthy snacks from pumpkin seeds! Check out these ideas for kids to get a healthy mix of that salty and sweet plus cinnamon (of course!) #fall #recipes #snacks #healthy #healthyliving #moms

How to Understand Emotional Eating to Stop It Forever

How to Understand Emotional Eating to Stop It Forever

Not many people know this about me, but I was married before. Like a million years ago, and it was short-lived. 6 months to be exact. The whole story is full of drama, deceit, and lots of tears. But food also became a factor. For me, I mean…to help me cope. At the time I had no clue there was a thing called ’emotional eating’. But now with my 20/20 hindsight, as it always works out, I totally see it all.

It started out as not eating at all, because my stomach was always in knots and it was last thing on my mind. But as I began to try getting my life back together, and moved back in with my Dad, cooked food was available all the time. So I ate to feel better and have some energy to do things again, and get back out there.

And once I gained about 20 lbs back, I never thought twice that it was an unhealthy 20 lbs. After all, everyone was just happy I was eating again. But it taught me something pretty harmful when it comes to health and healthy weight.

And that’s the thing with emotional eating. It can go unnoticed because it’s not widely thought of as dangerous compared to life threatening habits such as illegal drug use. And many of us in the moment say we can simply “exercise more later.”

Once I began my education in Nutrition and became a Certified Health and Wellness Coach, I discovered that’s not the case. When trying to lose weight, 80% of the effort falls onto what you eat, and the other 20% is working out.


To gain some perspective on this, it takes 30 minutes of low-impact exercise to work off ONE SINGLE DONUT.


how to understand emotional eating to stop it forever


So what the heck is emotional eating?


Well, emotional eating is the practice of managing one’s emotions by eating food. Here are some things that can help you figure out how to identify emotional eating, its effects, and a handful of tips on what you can do to stop it.


Causes of emotional eating:


Major changes in circumstances, relationships, work dynamics, daily stress, and general feelings of a loss of control can be major factors. For example, a recent break up could drive a person to emotional eating. (Hence, my issue after my divorce.) A sudden change in the demeanor of a formally cordial coworker could leave you feeling alienated, or the daily ebb and flow of life’s daily activities could put you in the mood where food is thought of as a reward, a way to relieve stress, or way to avoid dealing with emotions surrounding a situation. This tends to be especially true for people who are naturally anxious.


If you are an emotional eater–especially if you’re also anxiety prone–and MOST especially if you already KNOW anxiety triggers your eating, download the Cognitive Therapy-Style Anxiety Workbook and work through it to get that anxiety under control STAT! {Click the image below to get it!}


Living with anxiety sucks. And having an attack is the worst. If you're ready for tips to understanding and overcoming this social disorder, one of the best remedies is cognitive therapy. Check out this workbook and journal that has prompts and ideas in the pages for writing your feelings in a diy way to get to the bottom of your anxiety. #anxiety #journal


It is an Unhealthy Way to Cope with Emotions


Emotional eating is often used as a way to avoid dealing with complex emotions. Not every trigger will be the same for each person, but these could include a range of emotions and feelings including anxiety, boredom, loneliness, disgust, sadness, and even joy.

The emotional danger is the continued neglect of the real reasons behind these emotions. A feeling of shame or guilt might follow binges. This is especially true when the behavior is hidden from friends or family.

If a person uses eating as a way to escape or distract herself emotionally, a vicious cycle can develop. For example, someone who seeks food to cope with stress will create a paradox where weight-related health issues arise, and the chosen coping method is food.


If you notice a trend where emotional ups or downs are affecting what + how much you eat, start tracking it. And if you have or suspect you have a binge eating problem, seek out help! Mental health professionals + support groups are near you that can give mega support!


How to tell if your eating is emotional:


There are a few differences between the type of hunger that comes from emotional needs, and that of physical needs. Physical hunger is gradual, and eating fulfills the need for nourishment. When you eat after having been physically hungry, you will most likely feel better or more energized.

When the hunger is emotional hunger, eating may not give you the feeling of being filled, which can lead to overeating. At the end of the meal, you might feel tired, or depressed.

Emotional eating usually also hits very suddenly out of nowhere and seeks out specific cravings to be filled. Often times these powerful cravings are for sugar and fat filled snacks. This is because of the powerful rush that happens right after eating it.

Seeking out comfort food or food that’s connected with positive or nostalgic feelings has been common practice for all of recorded history. I can attest to this–I’m from the South, and that’s how the generations above mine showed love and support.

Many snack foods (especially candy and baked goods) are associated with memories of fun times or loved ones. Some children develop early obesity when they learn this type of self soothing. The methods that are used to produce foods of these types typically contain high levels of salt, sugars, fats and preservatives.


For several days, every time you’re hungry, take note of the time and how you feel. Did it hit suddenly? did you just eat recently? Are you bummed about something? Happy? Start documenting so you can find patterns!


Your Emotions Drive Your Eating Habits


Mood can affect the speed, and way we eat. Do you sometimes notice that a negative situation can send you running to your car to get a comfort food? In times of intense emotional upheaval, it can easily become a habit to turn to food for emotional management. That cookie or ice cream might feel good while you’re stuffing your face, but it isn’t truly fixing the heart of the issue.

Many people are conditioned from a young age to associate food with some sort of reward or good times. That’s a huge reason some restaurants have places for children to play.


Kids also learn this reward system in their brains from school. Don’t know what I’m talking about? Ask your kid what their teacher rewards them with during math or for good behavior or grades. 😠 Also think about whether you celebrate or pacify your kids with food–that will give a good indication if you yourself are an emotional eater on some level.


You Eat While Stressed


Another big sign of emotional eating is that you eat while stressed. Any changes in life large or small can cause a measure of stress. Deteriorating financial health is considered to be a leading cause of stress in somewhere around 64% or more of American households, so it is possible that financial stress could lead to comfort food seeking activity.

Relationships are also a major source of stress due to the tendency for relationships to experience inevitable changes in dynamics. This could be anything from romantic relationships to work relationships. People tend to expect routine. Relationship changes can throw one or both people into a state of uncertainty.


Write down at least 3 major stress sessions you’ve had lately. Did it send you to eating–or fasting–to make you feel better?


You Keep Eating Past Being Full


One of the most serious of the signs of emotional overeating, is eating past being full. This is when the need to fill the emotional void exceeds the body’s natural feeling of fullness. It can manifest itself in joyless eating, which is eating on autopilot.

During this period you might consume empty calories so quickly that you don’t even taste the food. You may also find yourself forcing the second half of a meal you could have saved for later, or buying additional snack foods that you will be tempted to eat prematurely.

Part of the serious nature of this habit, is that it induces weight gain and other health issues a possibility.


Answer these questions: Do I eat mindlessly? (watching TV, working, driving, etc) When I eat a meal, do I clean my plate ALWAYS? At the end of the meal do I feel bloated and uncomfortable? If you answered yes to any of these, you’re most likely an emotional eater.


How emotional eating affects you:


Emotional eating has numerous health risks.  It’s one of the leading causes of failed diets and weight gain. Weight gain puts a heavy strain on organs such as the heart, lungs, and liver.

But not only internal organs are at risk. A person that’s gained a substantial amount of weight also faces an increased risk of joint injuries of all types.

Emotional eating can cause devastating health problems. Beyond the difficulties surrounding obesity, these could include other health issues such as diabetes, high blood pressure, high cholesterol, anxiety, malnutrition, digestive problems, menstrual problems, and depression.

If you are overeating and appear to be experiencing any of these symptoms or health problems, emotional eating is likely to be a significant factor.


List any health issues you have and see if you can trace them back to the base problem of overeating.


How to quit emotional eating:


One of the most commonly used methods of determining the source of hunger is the food test. Ask yourself if you want to eat this food, or if there is something else you can eat instead. If you’re hungry enough to eat an apple, you’re probably hungry.

Exercise, deep breathing, or any stress relieving hobby can go a long way to improving your control.

But the biggest enlightenment of this whole story is the fact that emotional eating is a HABIT.


Navigating Bad Habits:


People often say that the first step to conquering any habit is recognizing that there is a problem.


From all of the previous actions in this post, did you confirm that you yourself that you (or someone you have luvs for) have a problem with emotional eating? If yes–read on for how to reset those habits!


How to Find Your Triggers


Most people are well acquainted with the knowledge that overeating is unhealthy and can make you vulnerable to various complications. And the start to the habit–which becomes a cycle–is the TRIGGER.


Trigger Foods


Some foods trigger powerful cravings and memories that send a person into a state where they don’t consider what they are putting in their body.

Strong emotional or cultural identification with specific foods can begin at an early age, so these habits can become very deeply embedded into an individual’s identity.

Marketing research companies spend billions of dollars learning how to connect the emotions of the consumer to their products, so thinking about the kinds of food you consider are very important. (Don’t believe me? Watch the documentary Food Matters.)

One extremely effective tool that you can use to help you find out what is happening with your eating habits, is to begin keeping a journal. Seeing everything you’ve eaten in black and white can be a big wake-up call. Plus it forces you to acknowledge you’re about to ingest it if you have to record it.



Start a daily food log and make notes about your cravings at particular times of the day and about specific food cravings. List as many details as you can. During the note taking, document details of the events by asking yourself questions. How hungry were you on a scale of 1 – 10? Download the Daily Food Tracker to do this! Click the image below to finally get a handle on your emotional eating habits!


If you're ready to get serious about what you eat and how much, or just ready to count macros for the macro or macrobiotic diet, you need this Food Log + Tracker! Setting weight loss goals depends on knowing what you eat every day! Know your numbers!


Trigger Emotions


As you write what kind of foods you eat, make a note of how you’re feeling at the time of the craving. Strong emotions of any kind can affect how you choose to go about your eating habits during meal time. And it’s important to note that they can be both positive and negative emotions. When a person is emotionally eating, it does 2 things. It frees the mind of the burden of focusing on issues and allows for an escape.

Eating provides a pleasurable experience of being rewarded. Studies have shown that food can light up the same areas of the brain that react in drug addiction. That means that serious thought and planning must go into combating these habits. Sugar actually occupies the opioid receptors in the brain, causing the same type of addiction as illegal drugs.


In your food log or journal, make sure to jot down how you’re feeling during every meal and snack–not just unhealthy binges. This will give you a better picture of what your healthy triggers are, too.


Trigger Environments


Last, and certainly not least is your environment. This can cover a wide variety of variables. Who are you spending time with? Where are at? What kinds of events are taking place?

Where were you when the eating took place. Were you at work, school, home or out in public? Were you with friends, loved ones, coworkers or alone? You might be surprised to find that subtle, yet visible patterns emerge.

Some people find public situations highly stressful. Others may find alone time to be stressful. Overeating often takes place when the subject is alone, but every case is different.

It may just be that you pass the Marble Slab every day–or that happy hour has 1/2 price appetizers. Write it all down!!


Bad Habit Replacement


Take some time taking notes, compiling information, and asking yourself key questions. With all this information, you’re sure to find what some of the major triggering events might be. If you were less than a level 6 in hunger, and cravings appear during specific situations, you could be stress eating.

One of the easiest ways to quit almost any habit is to simply replace the unhealthy behavior with healthy behavior. For example, you can keep healthy, low calorie snacks like almonds handy. Teas are also available that contain nutrients that help curb hunger, and aid metabolic function. Black tea (among others) is known to lower stress hormones by nearly half during consumption.

Then complete the healthy habit cycle with a reward. So figure out a reward appropriate for your healthy habit substitute, and make sure you give yourself that reward multiple times immediately to reinforce the habit.


Make a list of unhealthy habits you can replace, then buy healthy replacements and place in the spot where your unhealthy eating normally happens.


habit loop cycle


Self Care with Decompression and Prevention


Alternatively, exercise and deep breathing can be very effective in managing stress in the moment to prevent the urge to eat in the first place, or even at the end of your day. Shallow + deep breathing has been found to increase stress in the body. So taking a moment to breathe mindfully can be very beneficial. Exercise and breathing go hand in hand. So a healthy regimen can go a long way to putting you on the path to success.


Make a point to do deep breathing/mindfulness exercises a few times a day. Set alarms or reminders on your phone and notice how you feel after a few days of doing the exercises.


Educate Yourself on the Habits Cycle and How to Rewire Your Brain


My last piece of advice is to educate yourself on HOW habits work, and how to rewire your brain. It can totally be done, whether you have a bad habit already, or need to instill good habits. There’s a totally FREE course called What Good Mothers Do that is centered around the idea that as Moms, we have to take care of ourselves FIRST so we can care for our families at our best.

Part of the curriculum involves learning how to reduce stress by MANAGING the things that are chaos in your life. And part of that falls into the HABITS category. There’s an entire unit on habits alone. How to recognize your habits, break them down, and figure out how to rewire your brain to fix bad habits, and instill good ones, step by step.


Get started rewiring your brain for GOOD HABITS to finally get your emotional eating under control: sign up for the free course, or get it in Ebook format! Click the image below!



Know someone that could use help with nixing emotional eating to improve their health? Please SHARE this post!

how to understand emotional eating to stop it forever

5 Meaningful Investments for Busy Moms to Make in Themselves

5 Meaningful Investments for Busy Moms to Make in Themselves

As a woman with a family and a career, finding the balance between work, caring for your loved ones and maintaining a social life isn’t a walk in the park. Trying to juggle all of these super powers can put a toll on your mental health whether you’d like to believe it or not. It’s important to have meaningful investments for busy moms in health and wellness, and make it a priority. After all, your children deserve to have a great role model in their life!


5 meaningful investments for busy moms to make in themselves


An easy way to begin investing in items and experiences that will make you feel your best is to begin with the top five areas of your life that are important for busy, multitasking moms – your sleep, your health, your comfort, your home and your future.


For your sleep


Getting a full night’s rest is an impossible task when you’re a busy mom. And if you have kids under five years old, you’re lucky to get a few consecutive hours of shut-eye in each night. After chasing your toddlers around all day or even driving your kids to sports practices and birthday parties, the thought of your own bed seems like a fantasy.

Investing in a quality mattress will have you yearning for your bed even more than you already are, especially knowing that you’ll be able to quickly slip into a comfortable slumber!

Purchasing mattresses online is certainly becoming the preferred method of mattress shopping. Online mattress companies make the buying process simple and don’t want you to feel the pressure that you’d get from the salesperson at your local furniture store. You’ll be able to truly invest in the mattress that meets your sleeping needs.


For your health


The older we get, the more important it is to take care of our skin’s health. Including SPF in your daily skincare routine will protect your skin from UV rays and also prevent unwanted wrinkles from forming.

Brands like MDSolarSciences and EltaMD have tinted sunscreens containing mineralized zinc and titanium oxide. Your skin will be fully protected from harmful rays while still giving you a natural glow instead of the opaque white cream you’re used to.

This is perfect for moms on the go who have very little time to get ready in the morning. Raising a family while juggling a career can put a toll on our bodies and the most we can do is protect it from potential damage.


For your comfort


A mom that’s always on the go won’t feel fully equipped without wearing something comfortable. That’s why meaningful investments for busy moms must always start from what you wear under your clothes, then work your way out.

First you’ll have to identify your lifestyle. Are you a mom that heads to the office after dropping your kids off at school? Or are you a mom who might work from home and have the freedom to dress in something more casual? Whatever your situation may be, the best idea would be to invest in something transitional that can take you from a Mommy And Me gymnastics class to an important meeting in the boardroom.

Quality items of clothing to invest in, to add to your comfortable yet confident wardrobe, include bras that feel like second skin and a blazer used for simple layering. If you’re a mom that’s always on the run, you don’t want to think twice about feeling comfortable in what you’re wearing.

Ultimately, the more comfortable you are, the more you’re able to embrace who you really are.


For your home


Your home should feel like your sanctuary. After a long day, coming home to a place that eases your mind and lifts your spirits is exactly what busy moms need.

Because most of your time is spent in the kitchen, whether it’s making lunches for the kids to bring to school, or cooking up a big meal for Sunday dinner, you should create a space that makes you want to stay!

Updating your kitchen appliances will eliminate your stress levels when it comes to making dinner for your hungry family each night. High-end appliances can even make the cooking process a breeze, leaving you with more quality time to spend connecting with your loved ones rather than watching the oven because it tends to over cook food or hoping the panini press doesn’t stop working mid-melt! Your hungry family won’t be disappointed either!


For your future


Getting away every once in while is beneficial for your mental health. Taking a break from your chaotic life to unwind with some loved ones or close friends can do wonders to your mind and body! One of the most fantastic meaningful investments for busy moms is in a savings account for a well deserved vacation!

A tip when opening up a dedicated vacation savings account is to look for a bank where they allow you to open up an interest-bearing account. It may help you accumulate more money by the time your vacation comes!

A change of scenery to your favorite beach or a day hike up a mountain on your bucket list will have you feeling like a brand new mom upon your arrival home to your kiddos!


Shuffling between being the best mom, a great wife and a dedicated professional is a tough task. Incorporating these beneficial investments into your daily life will only help you achieve your Super Mom goals!


Ready to tackle even MORE True Self Care? Get your time back, create GOOD habits for yourself, and kick that Mom-guilt to the curb with the TRUE Self Care Course or Ebook! It’s FREE! Click the image below to get started!



Know someone that could use help with creating their own meaningful investments for busy moms? Please SHARE this post!


Think self care for moms is only about me time? Self care is also about meaningful investments in yourself! Check out these tips, thoughts, ideas and truths about how mothers can reduce stress in life by making meaningful investments in themselves. #selfcare #budget #sleep #mom #momlife #momsquad


How To Do Infused Water the Right Way + My Favorite Concoctions

How To Do Infused Water the Right Way + My Favorite Concoctions

As a lifetime ice tea drinker, I can attest to the dislike of feeling like you ‘have’ to drink lots of water for good health. I mean, I like good health. But I’ve just always had a distaste of plain water. Maybe it’s because the tap water was so bad where I grew up. But I still don’t particularly like it. Which is why I’m so thankful that infused water exists!

Infused water is the process of adding fruits, vegetables, and herbs to your water, then letting these ingredients flavor the water. In addition to providing a delicious flavor with a wide range of combination options, you also get some of the nutrients from the produce and herbs, which further improves how healthy your water is.

Infused water is easy to do, but there are a few things you should know first. Here are some things to keep in mind when you are making your infused water.


How to make infused water the right way plus recipes.


Types of Water to Use


The first thing you should know about making infused water is that filtered water is always better. Filtered water is cleaner, so this is really going to improve the overall quality and flavor of your infused water. Since not everyone has access to enough filtered water to fill infused water pitchers every time, tap water is okay when necessary, but do try to get filtered water if at all possible.



When choosing your water, you should only use room temperature or cold water. Avoid warm or hot water, since it can cause the produce to fall apart at a rapid rate, which reduces how many nutrients are going to end up in your water.


Choose Organic When Possible


If at all possible, try to select organic fruits and vegetables. These can often be found in the produce of your supermarket, but a better option might be to get them from a weekly CSA, farmer’s market, or contacting local farmers directly. This allows you to get fresh fruits and veggies that you know were grown locally without added fertilizers and other chemicals. Organic produce does tend to provide a better flavor for infused water. However, the most important part is having healthy water with your favorite fruits and veggies, so if you can’t use organic, don’t worry too much about it!


dirty dozen clean 15 printable shopping guide


How to Prep the Ingredients


After you select the ingredients you want to use for your infused water, you will then need to prep them before putting them into the pitcher. You should always rinse the fruits and vegetables to make sure no chemicals are left on them. Even if you bought them organic, it is still a good idea to rinse them and make sure they are clean. If you are using herbs, you want to crush them with a muddler since this will help to release the oils. The exception is when the herb is leafy, such as with mint or basil. If you have a mortar and pestle, that will totally work, or I personally love this muddler:



Most fruits and vegetables need to be cut at least in half before being put in the pitcher so that they can release their flavors. Hard fruits and vegetables like cucumber and apples need to be cut into thin slices since they can take longer to release flavor to the water. With berries and citrus fruit, they are softer, so just cutting them in half or quarters should be fine.


What to Make Your Infused Water In


By this point, you are ready to start putting your infused water together. Before you add in the water, make sure you have the right container. While you can technically use anything, a glass pitcher is usually recommended. However, regardless of which way you go, make sure it is BPA-free and food-safe. Many plastic pitchers are not ideal and won’t keep the water fresh, but in the end it is really up to you. There are also pitchers and cups used especially for infusing. They typically have a long and narrow section in the middle where you put your herbs and fruit, with holes or slots so the flavor can be released. Here are some great options on Amazon:



How Long to Soak the Produce


When making infused water, you will add the produce and herbs first, then add your room temperature or cold water on top. You then want to let the water infuse so that you can get good flavors and nutrients from the fruits and vegetables being used. If you are leaving it out on the counter, this is usually done in about 2 hours. Otherwise, wait 4-6 hours if keeping it in the refrigerator for the infusing process. If you leave it overnight, it will be super flavorful.


When the Water Should Be Enjoyed


The ideal time to drink infused water is within 24-48 hours after the infusing process is complete. It is usually best to drink it the same day, but at least try to drink it within the first couple days. Waiting 3 days is okay, but don’t leave it for longer than that. Make sure you are not leaving the fruits and vegetables in the water for this long though. They should be removed and only the water should remain in the pitcher for this long. Citrus fruits will remain fresher for longer, while melons are going to get soft and mushy quickly.

Also keep in mind that if you drink the infused water the same day, you can usually refill it 2-3 times with the produce in the pitcher or cup and still get good flavor from it.


My Healthy Drinks pinterest board-Stella Nadene


Fave Infused Water Recipes:


Really and truly you can use any combination of fruits and herbs. A great place to start, especially if you don’t have all the ingredients for a specific recipe, is to use combos of berries, melons, cucumber, herbs, or citrus.

But some flavors do taste better together than others. For the perfect combos, I like to turn to The Flavor Bible. My husband loves to cook anyway, so we got the hardback and refer to it all the time!


Another thing I’ve learned is that cucumber makes almost any combo taste FRESH. I’m in love with it and put it in nearly all my infused water.

Here are my favorite 10 infused water recipes:

*For all recipes, start out with about 6 cups of cold water. Add your ingredients, then chill as listed above.

1.Lemon Ginger Detox Water

1 lemon, cut in slices

1 small knob fresh ginger, zested


2. Pineapple, Coconut, and Lime

1 cup of fresh or frozen pineapple chunks

1 thinly sliced lime

2 cups fresh or frozen coconut chunks


3. Grapefruit, Pomegranate, and Mint

1 thinly sliced grapefruit

10 mint leaves, torn

1/2 cup pomegranate seeds, muddled


4. Raspberry Lime

2 TBSP fresh or frozen raspberries

1 lime, thinly sliced


5. Pear-Berry

Several raspberries + blueberries, slightly muddled

1/2 pear, thinly sliced

1 lime, thinly sliced


6. Blueberry, Rosemary, Lemon

1/2 pint blueberries, slightly smushed

4 sprigs fresh rosemary, lightly muddled

1 lemon, thinly sliced


7. Strawberry Lime Cucumber Mint

3-4 slices or chunks cucumber

2 strawberries, sliced

4 sprigs mint, muddled

1 lime, thinly sliced


8. Strawberry Basil

2 cups fresh strawberries, sliced

1/2 cup fresh basil leaves, muddled


9. Watermelon, Kiwi, Lime

1 cup watermelon cubes

2 kiwis diced or sliced (no skin)

1 lime, thinly sliced


10. Orange Cilantro

2 oranges, cut into chunks

1 bunch cilantro, chopped and muddled



Start tracking your hydration by downloading the free Hydration Tracker printable! Click the image below!


Download the free hydration tracker printable to enhance your fitness, track your water intake, and drink more water, whether in fancy products like bottles, or just mason jars. #water Stay hydrated throught the day, watch your progress for the week and month! #healthydrinks #cleaneating #fitness #weightloss


Know someone that could use help with hydrating more and might love infused water? Please SHARE this post!


If you want to stay hydrated and love every minute, check out how to make infused water the RIGHT way! The container, whether bottle or pitcher, is important--but these recipes can be used also for detox, weight loss, or an energy boost--and making them for a party benefits everyone there!! #water #healthyrecipes #healthyliving #weightlossrecipes #cleanse #cleaneating #detoxwater #fitness

4 Tips to Get Your Kids Into Eating Well and Getting Fit

4 Tips to Get Your Kids Into Eating Well and Getting Fit

One of my biggest wake-up calls in really getting serious about getting back into shape–after the last baby–was when I bought some home workout equipment. The kid’s wouldn’t leave it alone!! I was super annoyed that they were getting into my stuff, invading my alone time, and totally negating any mental benefit it had hoped to get from a home workout. But one night, completely defeated, I sat back on my bed and just watched to see what they’d actually do with these apparently fascinating newfound thingamajiggies.

I was so surprised that they took an active interest in working out! They didn’t have the same negative outlook that most adults have about it. They just thought it was fun to do what Mom did. It had never struck me before that the kids would be great workout partners!

Thinking about finally getting back on your feet and start getting fit again? One of the most enjoyable ways to lose weight while getting fit is to get others involved. Whether it’s a friend that you compete with or family members that you can chat and interact with while you exercise, having people to lose weight with makes it far easier and more interesting. Unfortunately, when it comes time to get your kids into eating well and getting fit, things can get a little more complicated.

They might get frustrated, they might get lazy and they might slip into bad habits again after a bit of exercising. Or they may very well just pick up the darn kettlebells and follow along. Here are some tips to get your kids to pick up healthier habits and lose weight together with you.



4 tips to get your kids into eating healthy + getting fit plus get a FREE fitness planner tracker


1.Go shopping together


One of the best ways to teach your kids about staying a healthy weight is telling them about calories and nutrients. The next time you go shopping together, try and point out things like calorie counts and how many nutrients each type of food gives. When they pick out sweets that they want to eat, teach them that those sweets are full of empty or bad nutrients and show them the numbers, then teach them about healthier alternatives. Check out this guide from to learn more about nutrients and how to teach your kids about them.

Teaching kids about nutrients can be difficult especially if they’re young, but it can instill some excellent habits in them from a young age. Make sure you do everything you can to simplify and consider using learning tools to help your kids understand nutrients. Your kiddos might also learn about food and different vitamins and nutrients in their lessons at school, and you can expand on this with your own knowledge.

It’s equally important to teach your kids why the sweets they’re eating are bad. And why nutrients matter and how they help our bodies. Of course, it’s a bad idea to deprive your children of ‘fun’ foods all the time. Which makes this a perfect time to also talk about moderation and special times to have sweets. 


Find a tool to help you have the conversation with your kids about ‘good food’ and ‘bad food’. Then sit down and have the conversation! Use shopping trips to give real-life examples and let them help make smarter choices about the snacks and other foods you buy.


2. Follow a fitness plan


Perhaps the best way to get your kids into eating well and getting fit is to follow a fitness plan. Sites like are great for learning tips on how to stick to a diet plan and can give you plenty of useful ideas on how you can approach weight loss. You’ll want to get your kids involved when you write up the plan. So consider everything from the foods you eat to the exercises you do. And get them involved in the process. Kids love having input!

Make sure that the activities and foods in your fitness plan fit your kids. You don’t want them to feel bored or feed them foods they don’t enjoy. Because that’s a quick way to demotivate them. Try and find substitutes for the foods that are listed on the fitness plans. Or consider looking up fitness plans that are more suitable for kids.


1-Make a list of foods everyone likes (or will eat) and note what they don’t like. Then use a program like Real Plans to find recipes that include or exclude specific foods to make everyone happy! 2-Make a plan for working out that includes the kids. Could you all ride your bikes together? Walk together? Give them playground time while you do strength exercises on the playground equipment? How about even yoga? Find something that works for everybody!


3. Reduce screen time and increase active time


One of the biggest problems with today’s kids is that they spend far too much time lounging with electronics and video games. Check out this article from for tips on how to reduce your child’s screen time. Then convert that time into something more productive and active. 

Trying to drag your kids away from their screens can be hard. A good tip is to begin to do it at an early age so that they’re more likely to cooperate and expect it. Instead of using electronics to stay in touch with friends, tell them to get active and visit their friends at the park or at least go over to their homes instead of just chatting online. This is a great way to get all the kids in the neighborhood to be more active. 


1-Determine an appropriate screen time rule with your husband for your kids. Then assign days or times for each parent to be the monitor. (Trust me, the kids are counting on you to forget!) 2-If there’s a way for kids in the neighborhood to play together (like a park, or maybe rotate homes to play at), get with other parents and try to set up a regular play time! Maybe the other parents are willing to even rotate homes or who monitors at the playground!


4. Plan more family activities


Simply cutting screen time isn’t enough to get your kids more active. Go a step further and convince them to get outside, get active and do more interesting outdoor things. For instance, you could plan to go camping together as a family, you could go for regular bike rides or you could even go on frequent holidays to other towns and nearby destinations that aren’t expensive. Create a bucket list where everyone has input and do those things!

When planning family activities, make sure you try and add in a couple of fun and active sports. For instance, if you’re going camping, then bringing a soccer ball or even a badminton net is a great way to get your kids active. If you’re going to the beach, bring a football, frisbee, or even a kite. Similarly, if you’re just going to a relaxing countryside location, try and get out for hikes and explore the scenery to get them moving. Scavenger hunts can be found online for nearly any scenario you can think of!


1-Have a family meeting (or even ask at dinner) to see what kind of family activities your kids would love to do together. 2-Then schedule in some family time that’s non-negotiable. 3-Be prepared by packing balls, kites, hiking gear, etc for your trip. 4-Print out your scavenger hunts or work together to create your family’s bucket list. {Click the appropriate season to get ideas and print a free bucket list generator for your family!}: FALL    WINTER    SPRING


An awesome way to track your workouts with your kiddos + plan your healthy meals and snacks together is to download and use the Fabulously Fit Planner + Tracker! You can get it FREE when you sign up for the Newsletter! Click the image below to get started!


free fitness planner when you sign up for the newsletter


Know someone that could use help with getting their kids into fitness and eating well? Please SHARE this post!


Have your kids got lack of motivation except for electronics, video games, and eating junk? Here are 4 tips and ideas to challenge your kids to eating healthy + clean and instead getting outside for workouts from playing, fun programs, activities, and games! #fitness #kids #healthyeating #cleaneating #eatclean