Whole Grains vs. Sprouted Grains, What You Should Know, Buy and Eat!

Americans of all ages consume less than ⅓ of the recommendations for whole grains every day.  That means most individuals do not eat even 1 serving (1 slice of bread or 1/2cup cooked grain) that is 100% whole grain!  YIKES!


Whole grains are a beneficial part of a healthy diet.  They provide complex carbohydrate (an important source of energy), fiber (who doesn’t need a little bit MORE of that!) and a variety of vitamins and minerals, including iron, zinc, manganese, folate, magnesium, B vitamins,  and vitamin A.  The 2015 Dietary Guidelines recommends making at least half of your grains whole grains so that you can benefit from the nutrients.  Plus, the intact fiber and protein helps your body digest the carbohydrate slower so that they do not raise blood glucose as quickly as refined grains.  



Most Registered Dietitians would join me in recommending that we eat whole grains 100% of the time.  This is truly ideal.  Refined grains have 25% less protein, are always lower in fiber because the outer bran has been removed and are greatly reduced in at least 17 different nutrients!  When compared, refined vs whole, there just isn’t a comparison…whole grains win every time!




There is something that research is showing may even be superior… sprouted grains.  These little monsters amp up the nutrition even more!


Let’s explore just exactly what they are and let me share all you need to know about where to find them in the store and how to incorporate them into your meals.



What are sprouted grains?

Sprouted grains are whole grains that have been soaked and left to germinate.  All the parts of a whole grain, bran, endosperm and germ, are intact.  Remember that a grain is the seed of a plant and contains all the nutrients and potential to become a plant.


When the grains are placed in the right environment (temperature and moisture), the grains begin to sprout.  Enzyme activity actually transforms some of the starch into more easily digestible molecules AND some nutrients become more bioavailable to the human body.  Essentially, the sprouting process makes it easier for your body to get the nutrients it wants and needs!



It is important to note that there is no regulated definition of “sprouted grains” which means that there is a level of interpretation among companies.  According to the Whole Grains Council, the USDA has endorsed a definition by the American Association of Cereal Chemists,


“Malted or sprouted grains containingall of the original bran, germ, and endosperm shall be considered whole grains as long as sprout growth does not exceed kernel length and nutrient values have not diminished. These grains should be labeled as malted or sprouted whole grain.”


IF the sprout grows so long as to exceed the length of the seed, then it becomes a “plant” and no longer a sprouted grain.


What are the benefits of sprouted grains vs whole grains?

While whole grains are good sources of vitamins and minerals, these grains also have natural  compounds (phytates) that can inhibit the body from absorbing some of the nutrients within the actual grain.  What a bummer!  However, because the sprouting process reduces these compounds and nutrients become better available for the body to digest them and adsorb them to be used.


Research has shown some pretty impressive findings about sprouted grains:

  • Antioxidant activity has been shown to be 200-800% more active in some sprouted grains than regular whole grains.

  • Sprouting can increase protein and essential amino acids (building blocks for protein)

  • Sprouted grains often have a higher fiber content than whole grains.

  • The process of sprouting can make some nutrients including, B vitamins, vitamin C, and folate, more readily available to the body.

  • Some research suggests that sprouted grains have a lower glycemic response (rise in blood sugar) than traditional whole grain and white (refined) breads



The problem…a lot of the research is lab analyses, plant research and very small human studies.  There aren’t large human studies for which we can apply to a population.  Also, the conditions, length of sprouting and type of grain create a wide variety of variables that make it difficult to conclude nutrient benefits about sprouting overall.  


The Whole Grains Council has reviewed an abundance of research studies and draws these conclusions as to the current health benefits of consuming sprouted grains:

  • Sprouted brown rice fights diabetes.

  • Sprouted buckwheat protects against fatty liver disease.

  • Cardiovascular risk is reduced by sprouted brown rice.

  • Sprouted brown rice decreases depression and fatigue in nursing mothers.

  • Decreased blood pressure is linked to sprouted barley.

While most of the human research studies on sprouted grains are small, the research is promising and appears to show an overall trend that sprouted grains have a variety of health benefits beyond traditional whole grains.



Can you eat whole or sprouted grains on a gluten free diet?

Some people need to follow a gluten free diet due to Celiac Disease and others follow this eating pattern due to an intolerance or a sensitivity to gluten.  BUT, just because they need to eat a gluten free diet doesn’t mean grains are out.  In fact there are 10 different types of grains commonly available in America that are naturally gluten free!  Some grains can become “contaminated” in a factory that also processes gluten containing products, but unless you have Celiac disease, most individuals are fine eating these grains.


Gluten Free Grains


Brown rice








Wild rice


Gluten-Containing Grains






Where can you find sprouted grains in the grocery store?

Sprouted grain breads do not contain preservatives which is a huge win for whole foods, BUT, that also means that their shelf life is much shorter than traditional breads.  Depending on the supply and demand of these products at your particular grocery store, they may be located in the traditional bread aisle (this is where it is located at my local Trader Joe’s) OR the sprouted breads may be found in the freezer aisle.  When buying sprouted bread, it is best to keep in the fridge or freezer, especially if you are not planning to eat the entire loaf in 3-5 days.  


Other sprouted grain products include flours, snacks, cereals, and pasta. These can be located with other similar products OR are sometimes found on a “health foods aisle” in your particular store.  If you cannot find them, just ask.  Some stores will have a larger selection than others, but if you can’t find what you want to buy, most stores will purchase these exact items for you if they know you will return to buy this product.  They want you to buy products from THEM, again and again!



Markets like Whole Foods or Fresh Market often carry packaged sprouted grains (like quinoa, brown rice, etc) in the grains section and sometimes in the bulk foods area as well.  


Please remember that just because a product label says “sprouted” does not mean it is healthy.  The company may have included some sprouted grains but you must always review the ingredient list and nutrition label to determine if this is a product that is right for you and your health.  Don’t let trendy “health lingo” camouflage the product for what it really is… ALWAYS take a closer look.



How do you incorporate sprouted grains in your meal plan?

Most all sprouted grain products can be used in place of their unsprouted counterpart.  There are no special tricks or magic recipes to use these products.  Sprouted breads tend to be more dense which makes them great toasted or in a grilled sandwich.


Sprouted grains are cooked the same way you do every other type of whole grain.  Sprouted flours can be used in place of regular ones (ie. sprouted whole wheat flour for whole wheat flour).


If you are interested in trying out a recipe with sprouted grain flour, check out this cracker recipe from Sally Kuzemchak, RDN at Real Mom Nutrition!



What’s the takeaway?

Sprouted grains appear to be a great way to boost overall vitamin, mineral, fiber and antioxidant consumption, but they do have a higher cost.  Due to no regulated definition, the nutrition of sprouted grains may vary widely among brands.  Whole grains are still an ideal choice, especially if sprouted grains are not available or don’t fit in the weekly grocery budget. Most individuals are not consuming even half of the recommended fiber intake per day and whole grains, sprouted or not, would provide a BIG boost to help them reach their target.  If you have ever been curious, now is the perfect time to add sprouted grains to your shopping list and give them a try!




Whole Grains Council

Today’s Dietitian, Gluten Free Whole Grains and Whole Grains: Sprouted Grains

2015-2020 Dietary Guidelines for Americans

McGill, C. R., Fulgoni, V. L., & Devareddy, L. (2015). Ten-Year Trends in Fiber and Whole Grain Intakes and Food Sources for the United States Population: National Health and Nutrition Examination Survey 2001–2010. Nutrients, 7(2), 1119–1130. http://doi.org/10.3390/nu7021119



A Few Sprouted Grain Brands

Angelic Bakehouse– breads and bread products

Food for Life, Ezekiel 4:9 Bread and bread products

Soul Sprout Granola Bars– Made with a simple ingredient list, these bars are just over 100 calories and only have 6-7 grams of sugar.

  DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Practical Time-Saving Tips for Grocery Shopping

Most households are making 1.6 trips to the grocery store each week.  That means most of us are not very good at getting everything we need in one trip. For some individuals, it may work out better to grocery shop for half the week and then return for additional ingredients for the second half. But for other families, that second trip is not intentional and instead, the trip for the forgotten items or our brave attempt to get a healthy meal on the table when we don’t have a plan.  


And then… there are the people that avoid grocery shopping like it’s the plague.  For these individuals, the mere thought of grocery shopping creates anxiety and dread.  But 89% of shoppers agree that eating at home is healthier and if we are going to do that, we have to buy food to prepare. 



So how can we shave time off our grocery shopping excursions and make it as painless as possible?  Today I have 9 tips to make your trips efficient, fluid, and pain-free, allowing you to grab the items you need without wasting your time.


01. Make a List in Advance and Follow It

How often do you grab items not on your list?  Do you ever find yourself snagging an item from the store displays carefully placed and promoted with bright colors, ‘great’ prices and catchy phrases?  What about those stands in the middle of the aisles that you have to drive your cart around?  


If you want to save time, follow your list exactly.


To help yourself stay focused and efficient, organize your list according to your store’s footprint.  Include a section for produce, dairy, poultry/fish/meat, frozen, grains/beans, etc.  This will help you avoid running back down aisles when you forgot an item.  By creating a “running list” that is placed in a visible spot in your kitchen (on the fridge, bulletin board, chalkboard), family members can write down what is needed throughout the week so that items that need to be restocked are not forgotten during your weekly grocery trip.



According to Food Marketing Institute (2015 survey), about 25% of Millennials and Gen Xers still do not make a grocery list.  While 75% of us are, make sure to recommit to following it closely if you value your time and money.  


02. Shop During “Off Hours”

This is MY FAVORITE tip!  Crowded stores add stress, anxiety and distractions- this leads to taking more time weaving around others, waiting at the specialty counters, standing in line to check out.  And when stressed, it is easier to overlook or forget items, especially when you are distracted by trying to make it down the aisle crowded with people.  


When I walk in during “off hours,” the lines are shorter, aisles are less crowded and store associates are more available and helpful.  For most grocery stores and supermarkets the less busy times tend to be very early in the morning and late in the evenings.  Weekends and directly after work tend to be incredibly busy.  


The smart way to determine the best times to shop is to simply ask a store associate.  I usually do this while checking out. I found at my local Trader Joe’s, Sundays are busier than Saturdays simply by engaging in conversation.  A few years ago, I found that Friday nights at my local Harris Teeter was usually pretty sparse and a great time for a smooth and efficient grocery shopping experience.  You can also test out your assumptions by trying a few different times.


03. Don’t Shop When You Are Hungry

Food looks more appealing when we are hungry.  It is a simple fact.  You are less likely to make impulse buys and grab an item on a display if your tummy is not grumbling.  Ideally, shop after eating a balanced meal, but if needed eat a small, healthy snack before your grocery shopping trip.  Once again, the more you are conned to stop for items not on your list, the more time (and money!) you will spend.



04. Review the Sales Flyer BEFORE You Arrive

Often when I walk into the store, I watch individuals grab the sales flyer and a cart as they walk in and with their head down studying the flyer, they slowly make their way to the first aisle.  The flyer is not organized in the same way as the store so if you decide to make food or meal decisions on the fly, you will run all over the store wasting your precious time looking for the “deals” (and not all of them are deals, anyway!).  The good news is that each store puts the sales flyer on their website so you can access it all week, at any time of the day, and plan meals around what you find on sale.


05. Avoid Shopping at Multiple Stores

There are few things that can waste our time more than going from store to store to get certain items.  Some people may have the time and energy to do this in order to save money, but they certainly aren’t saving their time!!  


If your time is more valuable, but you still find that there are 2 stores you prefer to shop at, consider the possibility of swapping stores each week and purchase enough for 2 weeks instead of 1.  OR, if you go to one store every week for amazing produce and another for great deals on grains, beans, fresh poultry, etc, then go to the store for produce weekly and try to make a trip to the other place only every other week.  



06. Have a Meal Plan!!!

Grocery lists are easier to make if you have a meal plan scheduled.  While there are a lot of items that are purchased weekly without fail, there is nothing as frustrating as beginning to make a meal and finding you don’t have an ingredient.  Make sure you have checked your pantry and know what is in stock.  


For some meal planning assistance, check out my post on PlateJoy OR One Powerful Key that Will Simplify the Way You Meal Plan


07. Give Yourself a Realistic Time Frame

Don’t underestimate how long it really takes to grocery shop.  Begin by setting a goal time frame and after several trips, determine whether this is realistic or needs to be re-evaluated.  Make it a challenge or game to get it done in the amount of time you have set.  Don’t forget to add in how long it will take to get to the store and drive back home.  


Some surveys have shown it takes around 45 minutes to get in and out of a store, but there are several factors like the size of the store and the actual footprint that play a huge role in the length of time it takes to shop.  For instances, grocery shopping at my local Aldi or Trader Joe’s, which primarily only has their store brand items is much shorter than a supercenter or large supermarket which could carry a dozen brands for one item.  


Consider planning your day so that you have an engagement or appointment set an hour or 2 later so that you must get your shopping completed and put away (and prepped!) before you move on to your next event.  I often find that when I only have a limited amount of time, I move faster and more efficient AND, if you have your list planned and organized, it is truly possible to get it done without forgetting items.


08. Leave Kids at Home When You Can

Now this is easier for some than others, but kids tremendously slow down grocery shopping.  (I KNOW!!)  They often ask for more items, put items in the cart without asking and require a lot of attention and sometimes even discipline during the grocery trip.  They can also divert our attention leading to forgotten items or picking up the wrong stuff.


Can you kid swap with a friend so that you each have a time to grocery shop?  Maybe your spouse can take them to the park while you head to the store?  This may not always work out, but brainstorm some ideas that will work for you and your family.



IMPORTANT NOTE: I do believe it is important to involve our kids in food and shopping experiences and in fact, this creates a lot of interest and curiosity around foods and trying unfamiliar foods.  But, decide when you want to invite your kids along and do it intentionally, as a learning and exploratory experience.  Plan a trip to the farmer’s market 1 time per month.  Take a field trip to a local farm for a play date with friends. Remember it is CRUCIAL to create experiences for our kids to interact, touch, smell and taste a variety of whole foods, BUT, if you are trying to get in/out of the store, then you may want to leave them at home.  


09. My One Last Tip…

Shop with a smile.  Even if grocery shopping is a task you detest, your attitude can change your entire experience.  If you decide to shop with a smile, research shows that the simple act can release neuropeptides that help fight off stress and relax your body.  YOU choose when you smile and how often. Find simple things to smile about.  Smile as you walk past another individual.  AND, take advantage of opportunities to make another person smile…at the checkout, at the fish counter, while waiting to grab some bell peppers in the produce department.



Grocery shopping is an important part of getting healthy meals on the family dinner table, making smart snacks and eating more whole foods. While it does require some time, planning and intentionality, it doesn’t need to become long, arduous or despised.  


How can you save yourself some time and energy?  How could you shop smarter and more efficiently?  YOU are your most valuable asset to your family.  Take some smart steps today to shave time from doing the have-to tasks so you can add more time to the want-to tasks.  It’s a WIN-WIN!  




Hartman Group, US Grocery Shopping Trends 2016 

Food and Marketing Institute, survey, 2015

Psychology Today




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3 Dinner Solutions When Your Family Is Starving and You Don't Have A Plan

Hangry is a real word!  According to Oxford Dictionary it is defined as “bad-tempered or irritable as a result of hunger.”  When it is dinnertime and you don’t have a plan, the family gets restless, irritability mounts and mom begins to feel her stress level rise.  



As good intentioned as we all are, there are nights when our meal plan is non-existent or ineffective and we have to decide “plan B” fast.  There is usually little time to spend contemplating the best, healthiest options and instead, we turn on survival mode.


These moments are real!  


I didn’t know really how real until I became a mom.  Recently, I told my husband in a moment of utter overwhelm and frustration that I completely understood why eating out is so prevalent among families during the week!  I wanted to escape!  I didn’t want to make decisions!  I didn’t want to figure out what to cook… I wanted to sit down and eat in peace!


Sometimes, you just want to flee the craziness and decision making. Sometimes the thought of throwing together a meal when it is already past dinner time sounds like madness!  


Unfortunately, cooking turns into the ‘bad guy’ that we are all running from.  But, I believe the solution isn’t take-out or packing up the family into the car for the nearest restaurant.  The reality is that it will take at least 15 minutes to get there and order.  Instead, I believe the solution is having an arsenal of 2-3 meals that can be thrown together in 15 minutes or less.



In order to make this actually happen under 15 minutes, here is what you need to know:

  • The meals need to be written down or typed out

  • The list needs to be visible in your kitchen (on the fridge, bulletin board, etc) so that you can look at your list when the panic begins to rise.

  • Keep a well stocked pantry and fridge


These are 3 DINNER SOLUTIONS to save you, feed your family and restore a peaceful environment:



Can I get an ‘Amen!’  You don’t need any pizza dough in the fridge.  Pizza is one of the most versatile foods there is.  You need some type of crust, a sauce, toppings and cheese, but it doesn’t have to look like your favorite pizza delivery and in fact, it might taste even better!



Crust Options

Whole grain french bread

English muffin

Whole grain flat bread (like Flat Out, Joseph’s)

Sandwich Thin


Pizza Sauce Options

Marinara sauce

Tomato paste*

Tomato sauce*

BBQ sauce


*season with Italian herbs



Mozzarella cheese

Provolone cheese

Cheddar cheese

Parmesan cheese

*any other type of cheese you like!






Black olives

Leftover roasted/grilled vegetables



Ground beef


Fresh basil, cilantro, oregano


Step 0: pre-heat oven to 400 degrees

Step 1: choose a crust

Step 2: add your sauce of choice

Step 3: add any toppings you have

Step 4: top with your favorite cheese

Step 5: Bake for 8-10 minutes or until cheese has melted and is slightly brown

Step 6: Take a deep breath!  Dinner is done!!



  • slightly toasting your crust of choice while you are getting out all of you toppings will help prevent a soggy crust

  • preheat oven with the pizza stone; a hot stone will help toast the crust



Who doesn’t adore Tex-Mex?  This recipe is so easy and simply uses a few pantry and fridge staples.  Whether it is “Crazy Wednesday”, “Meatless Monday” or “Tired Friday”, this Black BeanTaco Salad is the perfect dinner that doesn’t take much thought, but will satisfy rumbling tummies.



Pantry Ingredients

Canned black beans

Chili powder


Sliced black olives

Jarred salsa

Tortilla chips


Fridge Ingredients

Lettuce or bagged salad

Plain low fat greek yogurt or low fat sour cream

Shredded cheddar, Mexican or colby jack cheese


Step 1: combine canned beans with spices (½ tsp chili powder & ¼ tsp cumin per can/beans)

Step 2: warm the beans in microwave for 45-60 seconds

Step 3: add lettuce to salad bowl

Step 4: top lettuce with beans and then cheese

Step 5: dollop yogurt/sour cream, salsa and sprinkle on sliced olives

Step 6: slide 1 serving of tortilla chips around the rim of your bowl OR crumble on top

Step 7: turn on your favorite background music and enjoy some fun dinnertime conversation



  • look for low sodium beans (<200 mg/serving) when possible



A frittata is a fancy word for a simple egg dish.  It is incredibly forgiving and it is a great way to use up leftover vegetables before they turn.  It is a little bit different from scrambled eggs or an omelette, but similarly, you can add in vegetables, meats, cheese, and herbs…whatever you have on hand!



Fridge Ingredients



Your favorite cheese- cheddar, feta, goat, etc.

Cooked vegetables (steamed, grilled, sauted, microwaved)

*broccoli, spinach, mushrooms, onions, peppers, and zucchini work well


Pantry Ingredients



Step 0: Preheat oven broiler

Step 1: whisk 6-8 eggs, ⅓ cup milk, ½-3/4 cup cheese, hefty pinch of salt, black pepper and any herbs you desire

Step 2: heat a large (10” or 12”) non-stick, oven safe pan on the stovetop and add oil spray (or 1 tsp oil/butter)

Step 3: add in cooked vegetables and saute on medium heat for 2-3 minutes to warm

Step 4: add in egg mixture and cook for 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top

Step 5: top frittata with any remaining cheese and place under broiler for 2-4 minutes or until the middle is set and top begins to brown

Step 6: Take a minute to affirm a job well done while the frittata slightly cools. (or tell yourself you are amazing while you admire your “fancy” masterpiece)



  • Using raw vegetables may produce a watery frittata and the vegetables may not cook all the way through.

  • You can steam a bag of broccoli in the microwave for a quick vegetable option

  • Serve with toast, fresh fruit, cooked oat bran/oatmeal, or english muffin


Still a little hesitant to try your hand at a frittata?  Check out this Alton Brown clip for an entertaining, but easy step-by-step video.  You really can’t mess this up!



YOU CAN give your family a delicious meal in 15 minutes or less!  Make sure to have these printed out in your kitchen so that the next time life overwhelms your well intentioned plans, you feel confident in your ability to produce a Plan B that everyone will eat up!


For more quick recipes and tips on easy planning, you can check out……………….

Weeknight Dinner in 20: Maple Dijon Salmon

One Powerful Key that Will Simplify the Way You Meal Plan



TRUTH: A prudent man foresees the difficulties ahead and prepares for them; the simpleton goes blindly on and suffers the consequences.

Proverbs 22:3


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Waste Not, Save A Lot

The average family of 4 wastes $1,500 of food each year, according to the Natural Resources Defense Council.


It’s a fact.  



Food waste is not anything anyone sets out to do.  We go to the store, buy groceries and intend to eat what we buy.  But it’s not uncommon to find molding vegetables, wilted leaves or brown speckled foods hiding out in our refrigerator.  It happens, but it doesn’t have to happen often.  If you are ready to throw in the towel on the moldy science experiments, here is how you can do it:



Keep Healthy Foods Within Sight

“Out of sight, out of mind…” this phrase rings true for healthy foods too! If food is placed in closed containers, bins, drawers and deep places in the pantry that are not visible or easy to reach, we forget about it.  


While we want to remove foods from sight that are processed, WE WANT to add foods to the counter and easy to reach places that are unprocessed and whole…fruits and veggies.  If you want to remind yourself to eat the veggies and hummus when you are hungry early evening and dinner isn’t ready, make them easy to spot when you swing open the fridge door.


According to Brian Wansink, consumer behavior and nutritional science expert at Cornell University, there is 3 secrets to healthier eating using his “CAN” approach:

Convenient– make healthy foods and beverages the easy, obvious choice

Attract– display healthy foods so they look appealing

Normal-make healthy foods the default and most abundant option


Eating healthy foods consistently is about making them readily available and visible, but this same trick also helps reduce household food waste.



Simple Food Placement Can Help You Eat and Use Instead of Overlook and Toss:


Create a kitchen herb bouquet- Cilantro, parsley, basil- cut off the tips of the stems and place in a glass or mason jar with 1-2 inches of cool water; remove any discolored or brown leaves. Place on the counter in lit area but out of direct sunlight.  Change the water every few days or when it becomes cloudy.  Your herbs can stay fresh for 1-3weeks!


Use glass containers, mason jars, and see-through storage containers– these are perfect for pre-cut vegetables and fruit as well as cooked grains, roasted vegetables and any other cooked foods you made on your food prep day.  If you can’t quickly see what is in the container, you will likely forget about it.  I use these Rubbermaid glass storage containers and LOVE THEM!


Place the fruit bowl on the kitchen table- this is the only food that deserves to be within sight when you walk into the kitchen.


Move chopped vegetables to the top shelf of the fridge- they are ready to go for snacking, roasting, steaming or any other preparation. You can buy pre-chopped or do theprep when you get home from the grocery store.



Salvage What You Can

Bad spots and molding indicate a living food is turning, but it doesn’t mean it is not edible.  Only you can make the call but if you know something is old and will need to be tossed soon, consider a few different ways to salvage these ingredients and prevent food waste:



Brown speckled cauliflower– chop off bad spots, then mash or puree it!

Limp carrots, celery, root vegetables or herbs– vegetable stock

Brown Bananas– freeze for a smoothie or banana ice cream

Apples or pears that are mushy or have soft spots– toss into a crock pot to make applesauce

Overly Ripe TomatoesRoast with feta, balsamic and basil for a delicious side!

Basil that is starting to brown– make pesto!

Veggies or potatoesroast!


According to the National Resources Defense Council, 48% of produce is wasted by American households!  Imagine every time you go to the grocery store, unpacking your bags and tossing ½ of your fruits and vegetables directly into the trash!!


What can you salvage today?


Plan, Plan, Plan

The most common reason a food might go to waste in my kitchen is when I don’t make OR follow my meal plan.


“Failing to plan is planning to fail.”  BUT, then you have to follow through with the plan. You have to commit.  



Planning doesn’t require endless hours, lists and notes, just a little intentionality, notepad and a pen.


A few tricks for planning:

  1. Include 1 Pantry/Freezer meal in your meal plan each week.  This is a meal that does not include any fresh meats or produce and ONLY uses foods from your pantry and freezer.  There will be no waste IF you don’t get to make this meal during the week…just save it for next week. For some tips on how to create a healthy pantry/freezer meal, check out this post.

  2. First, prepare the meals with ingredients that will turn the quickest.  For example, prepare fresh fish on the day of or next day after purchase. Make the recipe with the fresh asparagus before you make the recipe with the frozen broccoli.  Prepare the meal with the fresh pork loin before the fully cooked chicken sausages.  Simply, re-order the meal sequence… no extra work required!

  3. Keep your meal plan in the kitchen on the fridge or on a bulletin board so that you and all the family members are able to reference it at any time.  It eliminates the question, “What’s for dinner?” and provides focus when we are frazzled.  Also, write out 2-3 snacks for yourself and kids so that they know what they can reach for each day during snack time (if they don’t notice the fruit bowl you have waiting for them on the dining room table!).  You can change up the snacks each week to keep it interesting and it ensures that the fresh fruit and veggies you planned for snacks are actually eaten.


Stick To Your Shopping List

When was the last time you walked into the grocery store with a list and walked out with ONLY the items on your list?  Never?!?  Join the club!! But, we spend more money and increase the changes of food waste every time!



Sometimes we are making choices based on what looks fresh and appealing.  Maybe the asparagus looks appealing and delicious OR maybe the mangos are perfectly ripe.  Definitely, make produce choices based on what appears to be the freshest, but make sure you don’t buy more than what you intend to eat or use.  



Inventory Your Pantry and Fridge 1 Time per Month

A good friend told me one time that she made dinners for her family of 4 for an entire week shopping her pantry, freezer, and fridge only– no grocery shopping required!  I was astounded!  I can’t claim that title, but it is true that ingredients begin to pile up and our neat and tidy shelves can easily become disheveled over several weeks with ingredients, extras, and little bits.  


Plan to inventory your entire pantry, fridge, and freezer 1 time per month. Set a reminder on your calendar to do it on a specific day each month before you make a trip to the grocery store.  You may find the beginning of the month is the perfect way to start fresh, but the key is choosing 1 day and sticking to it.


Then, create meals for that week that are specifically designed to help you use up those ingredients.  Maybe you plan a chicken and vegetable soup with any fresh or frozen veggies you can find, canned beans, little bits of rice or grains that aren’t enough for a regular serving.  Don’t forget to use up those fresh herbs you might have around.  Add chopped, fresh herbs before serving so they stay flavorful and don’t lose their color.


This is the perfect time to be creative, resourceful and inventive.  Who knows…maybe you will create a mouthwatering masterpiece!  




What could you do with $1500 each year?!  Would you spend it?  Invest it? Give it?  What is 1 strategy you can implement today to save your hard earned dollars and reduce food waste?


“Wasting food is like stealing from the poor.”  

–Pope Francis




Natural Resources Defense Council, Save the Food

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Test Your Chocolate IQ: What Do You Know AND What Should You Know?

Chocolate has earned the title “health food” in the last decade.  But like wine, coconut butter, almond flour and so many foods in the health and fitness world that are celebrated for their nutritional benefits, how healthy is it really and how much should you eat?  



Test your chocolate knowledge and find out what you know and what you need to know to make the best choices for your body.


01. All chocolate comes from cacao beans which after harvesting, are fermented for several days before being sent to plants for processing into chocolate.


Cacoa beans are actually seeds from the fruit of a Theobroma Cacao tree. After picking, these seeds are allowed to ferment for 5-7 days and then dried and ship for processing.  The combination of drying, roasting and fermenting the seeds helps reduce the bitter flavanol levels.  Artisan chocolatiers would say that fermentation may be one of the most critical steps because ithelps develop the rich, buttery flavor and significantly meld the astringent tannins.  Otherwise, chocolate just wouldn’t have it’s decadent appeal.  

02. You must buy 80% or higher cocoa in order to get the health benefits of dark chocolate.


Dark chocolate by definition is 70-99% cocoa solids.  While it is true that the anti-inflammatory flavanols increase with the percentage of cocoa solids, so does the astringent or bitter flavor.  Choose dark chocolate with at least 70% but don’t worry if you can’t handle 85% bitter-sweet chocolate.   

White chocolate does NOT contain cocoa solids and only includes cocoa butter, sugar, milk solids and vanilla flavoring.  Some brands don’t even contain cocoa butter- just vegetable oil and sugar!!  Due to the lack of cocoa solids, white chocolate is void of the beneficial antioxidants.  It also does not contain iron, magnesium, copper or zinc, as in it’s dark chocolate cousin.


03. Dark chocolate may improve blood flow and reduce blood pressure.


Many studies have shown that chocolate and chocolate products may have a beneficial effect on blood pressure, similar to that of lifestyle changes like exercise.  However, one 18-week study of hypertensive and pre-hypertensive individuals showed that as little as 30 calories of dark chocolate had a beneficial effect, lowering systolic BP (top number) by 3 points and diastolic BP by 2 points (bottom number).    

04. Milk helps you absorb the antioxidants in chocolate.


Milk and dairy actually bind to antioxidants in chocolate making them unavailable.  Therefore, milk chocolate is not a good source of beneficial antioxidants.


05. Chocolate cravings indicate that your body needs nutrients within the chocolate.


The research is still unclear whether cravings indicate a physiologicalneed or a psychological response.  This means that it is possible that your body is desiring nutrients in the particular food OR it could be related to an emotional or mental attachment.


For example, when you are sick, you probably crave your mom’s famous chicken soup. Or, when you walk into your grandma’s house, you may crave her home-baked cookies.  Or, when you walk into a movie theater, you may not be able to sit down until you have a tub of buttery popcorn in your hands.  


Cravings can also be related to low blood sugars, when you are needing some energy.  Your body may begin craving sugar, the quickest source of energy for a “pick-me-up”.  It may have nothing to do with the beneficial nutrients in chocolate like iron, magnesium or copper.  Instead, it may be the food you think of when your body wants an energy boost.


Don’t be deceived!  Chocolate is not the bad guy but it is also not the answer.  


If your body needs energy, you can choose a healthy snack like a piece of fruit and nuts.

If your body needs some iron, you can make a pot of chili with iron rich beans and beef and vitamin c from the tomatoes to help you absorb the iron even better.

If your body needs magnesium, you can get double (20%) in 1 ounce of almonds for the same calories as in chocolate.

If your body needs a dose of copper, include some copper rich foods into your usual diet like sunflower seeds, lentils and almonds.


If your mind can’t get chocolate off the brain, eat a small square and enjoy thoroughly.


06. Dark chocolate only complements red wine.


While a rich red wine tends to be the ideal option for luscious dark chocolate, white wine is not an automatic fail.  There are a few exceptions. Pairing wine and chocolate sounds romantically delicious, but there are a few guidelines to follow to make sure one doesn’t blow away the flavors of the other.  Here is what you should consider:


  • The sweetness and/or fruitiness of the wine needs to match that of the chocolate.  If the chocolate is sweeter, the wine will seem dull or bitter.

  • Pair based on the darkness of the chocolate.  Look for intense, fruity reds (or whites) for darker chocolates.

  • Experiment A LOT!  Sometimes it takes some wrongs to end up at a right!


07. A dose of chocolate will give you a caffeine boost.


…depends on your sensitivity to caffeine.  If eating chocolate in small quantities of 1 ounce portions, it is unlikely that you will get the “boost” you are expecting.  This portion only contains 23 mg caffeine which is one quarter of a typical 8oz cup of brewed coffee. If you do find that after eating chocolate you feel a surge of energy, it is likely due to the sugar.  


08. Chocolate will put you in the mood…


Well, the jury is still out as to whether chocolate is the aphrodisiac like the fanciful myths claim (you may have your own opinions!) but here is what we do know…


Chocolate can improve mood by boosting brain endorphins (natural opiates) and serotonin.  There is a reason people reach for chocolate when they are in a bad mood!  But no amount of chocolate will solve our problems or eliminate our stress, so make sure you don’t regret your chocolate splurge after the fact.



09. You should eat a little bit of dark chocolate every single day.


…At least according to the University of Michigan, Department of Integrative Medicine.  Dark chocolate is included as a part of the Healing Foods Pyramid “as a part of a balanced, whole foods, plant based diet. This Food Pyramid emphasizes foods that nourish the body, sustain energy over time, contain healing qualities and essential nutrients, and support a sustainable environment.”


They give 9 health benefits, although most of us would be satisfied with just 2 or 3.  BUT, they do emphasize limiting to a 1 ounce portion.  The key is making this treat fit into your eating pattern so that it is not adding more calories, sugar and fat than your body needs to maintain your goals.


So, if you needed a reason to eat it, wanted permission to take a bite, or were longing for a guilt-free pleasure, eat an ounce each day as a part of YOUR healthy diet.



TRUTHAnd above all these put on love, which binds everything together in perfect harmony.

Colossians 3:14 (ESV)


Chocolate References

Amano Artisan Chocolate

USDA National Nutrient Database: Dark Chocolate 

Cornell University: Chocolate, Food of the Gods 

Today’s Dietitian: Mining the Richesof Dark Chocolate



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The Power of People


“Show me your friends and I will show you your future.”


Have you ever heard that statement?  My youth pastor was known for making that proclamation and it always stuck with me.  That little piece of wisdom has dramatically influenced how I make friends and whom I choose to place in my close, inner circle.  


Of course we interact with dozens if not hundreds of people every day, but the fact remains that the people we choose to spend the most time with, have the most influence on our lives.  Their values, beliefs, convictions and language add to the environment in which we live.  It doesn’t mean we lose our individuality, but the more time we are in their presence, the easier it is to be influenced by what they say or do.


While some people speak toxic trash, others speak life-giving truth.  


As you are running towards your 2017 goals, persevering, developing healthy habits and wiping out damaging behaviors, it is critical that you consider the people around you.  These individuals are powerful and have the ability to lift you up and drag you down.  


Attracting and inviting the right people into our lives won’t only encourage us, but has the power to bring out the best in us.  


As iron sharpens iron, so one person sharpens another.

— Proverbs 27:17



In my years of nutrition counseling, the individuals that experience long term progress were those that invited support.  They actually asked for it, sought it out and created relationships that promoted personal growth. They realize this was a journey that they could not walk alone and actually needed people to cheer them on.  These individuals realized that “Negative Nellie” made them feel hopeless and “Diet-Crazed Sally” rode a rollercoaster to nowhere and “Lazy Lana” was staring at the consequences of her inaction.  


These clients realized the power of the people around them and the power of those they allowed into their inner circles.  Surrounding themselves with positive people actually helped them persevere when the journey was tough. 


When I was working for an outpatient bariatric program, I co-lead monthly support groups.  I was always wowed and amazed as I would watch people walk in feeling frustrated, depressed, and out-of-control and leave an hour later feeling uplifted, encouraged, empowered and courageous.  It wasn’t me; it was the other patients that sat in those same chairs and offered support, ideas, empathy and a listening ear.  


Those positive, uplifting patients played a necessary and dramatic role in helping others stay on track, keep moving and not be discouraged by bumps in the road. This happened every single month.  Again and again. What a beautiful picture it was.


We all reach places of despair and frustration, when we feel hopeless and at the bottom of a pit.  We all get weary along the journey, wondering how many more steps until the future looks brighter.  We all need someone to relate, empathize and simply say that they care.  



We need people, uplifting people, to keep walking and eventually reach the future we envision.


Are you walking with any like-minded people on your health journey? Choose people that have a vision for their health and are constantly moving towards it.  Choose people that treat their bodies kindly.  Choose individuals that don’t follow the next diet craze and instead, pursue a healthy lifestyle that includes real food with the occasional treat.  Choose those that speak truth, affirm, encourage and uplift.


If you would like to find some health-minded individuals that can support you on your nutrition and fitness journey, here are a few ideas:


  • Walk/Run groups– You can often sign up for these through sporting goods stores, meet-up groups and track clubs.  A simple online search can help you find groups in your area.

  • Church/social groups– Consider attending or leading a book club or Bible study group with the focus on health and fitness.  This is a great way to learn, share ideas and find support!  There are several programs specifically designed for small groups including: 7 Pillars of Health by Dr. Don Colbert, First Place 4 Health, The Daniel Plan by R. Warren and D. Amen and M. Hyman, or Lifesteps Weight Management Program.

  • Dietitian Consult– Registered Dietitians are excellent resources to help you assess barriers and formulate plans to achieve goals.  They can help you develop a customized meal plan, strategize difficult situations, and direct you to beneficial resources.  Many dietitians also lead support groups, grocery store tours and cooking classes to help take concepts and make them easy to apply.

  • Health Coach Consult– These health professionals can help you identify and assess motivation, integrate health recommendations into your lifestyle and create healthy language to meditate on that empowers you to thrive.  Make sure you find a credentialed Wellness Coach; many Registered Dietitians have also received training and credentials in health coaching.


Remember that healthy individuals are those that not only talk the talk but walk it out.  Consider people that demonstrate consistency.  Having a gym membership does not make someone an exerciser.  People that value health and fitness regularly carve out time for these activities, demonstrating that they are a priority in their lives.  


I encourage you to write down a list of healthy behaviors you want to practice regularly and then look for these in the people you know.  If you envision a future where you have energy, vitality, a healthy self-image and feel good putting your clothes on each morning, invite some people along the journey that can see you there too!   


If you see something beautiful in someone, speak it.

— Ruthie Lindsey


Choose people that speak truth, cheer you on and help you go to the next level.  Keep your future bright.


TRUTH: Become wise by walking with the wise; hang out with fools and watch your life fall to pieces.

Proverbs 13:20 (MSG)



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This One Tool Transformed the Way I Think About Habits

Do you have any habits you dislike?  Things you do you wish you didn’t? Are there any habits you want to form, but have struggled with the follow through?


Benjamin Franklin once claimed,


“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.”




We all want to be people of purpose- people that contribute value to other people’s lives and live in a way that respects ourself and honors our Creator.


The thing about it is that our habits, good or bad, often affect others.  If I choose to multi-task during family time, it doesn’t just affect me.  If I choose to stay up late on social media, my daughter experiences the effects of my lack of sleep the next day.  If I don’t meal plan, my family ends up “scrounging” for dinner, as we like to call it.  


Even more convicting are the words spoken by the Roman poet, Ovid,


“Habits change into character.”  




In my position as a Registered Dietitian Nutritionist and healthy living advocate, I talk with individuals about much more than numbers, research and nutrients, I am in a position that requires me to talk about habits, behaviors and life rhythms.  We all develop patterns that have a certain rhythm and sometimes, when we find that they are leading us down a path we dislike, we have to interrupt these patterns and find a new rhythm. But, this can be quite challenging!



Just because I have talked about behavior change and healthy habits with individuals for years doesn’t mean it is a piece of cake (eh, fruit?) for me, either.  I too have to identify motivation, expose self-doubt,  and agree to commit.  I have to determine how to go about breaking habits that are not supportive of my goals and developing ones that lead me in the direction I want to go.  


After leaving my job in a clinical outpatient office and becoming an entrepreneur, where I am totally in charge of my schedule, time management, expectations and endeavors, I found that I was struggling to develop the new habits I desired.  All of my routines, habits and schedules from my previous season in life were completely obsolete and I found myself having to establish new ones and struggling immensely.  


I truly wondered what had happened to my “initiative-taking”, motivated, achiever self!  What was halting my progress?  Why was I feeling stuck?  Why did I find it so difficult to follow through on a goal and tackle my to-do list?


Have you ever felt that way… When you wonder what happened to the person you know you are?  Maybe you noticed that what you are doing isn’t matching what you are planning to do in your head.  It doesn’t mean that there is no motivation, but as Paul states,


“I do not understand what I do. For what I want to do, I do not do, but what I hate I do (Romans 7:15).”


While fear certainly left me frozen in place at times, I realized there was more to it.


As lover of order, rules and structure, I never thought I would have to work so hard to set up a good morning routine, develop a work schedule, go to sleep earlier or set boundaries on work and social media.  While I found myself making slow progress, it was very slow, indeed.  


And, I was not OK with that!


During a work-life balance talk I was listening to a couple of months ago, I was introduced to Gretchen Rubin’s 4 Tendencies Framework.  Her research and observations on human nature, habits and tendencies led her to develop this framework that for me was eye opening.  After taking the short quiz I experienced a “Eureka!” moment as to why I have been struggling.  


Don’t you love when you realize that you are not unmotivated or unambitious, but the lens you see through and live through is just different? Finally, this information allowed me to extend grace to myself AND set up new systems to help me with unhealthy habits I wanted to change and new ones I wanted to form.



So often I have worked with individuals who make statements like, “I just need more motivation.” OR  “I just need to become more self-disciplined.” They have a desire in their heart to make a change but continue to struggle, telling themselves they are wrong, bad and not good enough. They see someone else experiencing success in an area and believe they should be able to follow that path and arrive at the same results.


The reality is that these individuals have motivation and even a vision for where they want to go- they have already made a huge step in seeking out counsel from a Registered Dietitian.  It’s establishing the healthy, consistent habit that is perplexing.  


Jim Rohn states,


“Motivation is what gets you started. Habit is what keeps you going.”


If you have dreams to live, behaviors you want to adapt and habits you want to change, learning a bit more about how God made you to think and respond is essential.  


I learned that I have a natural tendency to be an Obliger.  I naturally want to meet expectations of others, AND I will forfeit my own in order to meet those of others.  This is why I excelled in a structured working environment.  I was given expectations and I rose to achieve them.  I was asked to complete a task and I went above and beyond.  But in a entrepreneurial setting, I make my own schedule.  No one is asking me to do anything.  As much as I hate the lack of structure and crave policy, there is no one to give it but me.


For an Obliger, the key is to set up external accountability.  As I have begun doing this in my life (and it is a bit difficult in a small business, but has made me think outside the box), I have found myself accomplishing more and feeling more accomplished.  And, we all want to FEEL accomplished, skillful and proficient!!



I meet with another small business owner and friend about 1 time per month to encourage each other in our endeavors and hold each other accountable. At the end, we always give a verbal plan for our next steps and goals and follow up on these at the following visit.  It has been so much fun to have another friend who supports my efforts, sees my progress and all the tiny details and acknowledges them.  It meets this innate need in me to be affirmed, but also dramatically helps me by providing accountability.  


As I have begun to look at other failed goals in my life (like not sticking to a defined bedtime and reading a certain number of books each year), I have realized that my personal key is setting up clear accountability…and encouragement.  I can use all my tips and tricks for goal setting, but for me, without external accountability, I don’t tend to move as much, push as hard or believe in myself as often.  


Truly, this has changed my outlook.  I am not unmotivated or lazy in certain areas of my life, I am just wired differently and need certain tools and people to help me get where I want to go.  


For me, it wasn’t until I left a very structured, predictable life rhythm for a less structured and irregular life schedule to highlight this very real need for accountability and affirmation.  


If you have been struggling with a habit or behavior, I encourage you to check out Gretchen Rubin’s free quiz.  I would love to hear what you think and if you feel it is accurate for you.  The great thing about this quiz is that you can’t really be a mix.  You tend towards 1 of the 4 but there isn’t much gray area.  


These are the 4 categories but I encourage you not to self-diagnose and honestly take the quiz to see your own personal results.

  • Upholders respond readily to outer and inner expectations

  • Questioners question all expectations; they’ll meet an expectation if they think it makes sense–essentially, they make all expectations into inner expectations

  • Obligers meet outer expectations, but struggle to meet expectations they impose on themselves

  • Rebels resist all expectations, outer and inner alike


Your results will identify how you tend to respond to other’s (and your own) expectations AND will provide a bit of feedback about how to counterbalance that so that you can progress forward at the level and speed you desire.


If you want to make changes, YOU CAN.  Sometimes we just need to get to know ourselves a bit more to understand how to successfully execute.  





TRUTH: Wise men and women are always learning, always listening for fresh insights.

Proverbs 18:15 (MSG)

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How to Set Powerful and Practical Goals for 2017

Setting goals is the first step in turning the invisible into the visible.

— Tony Robbins


But the second step is making them S.M.A.R.T.


While some may believe that setting New Year’s Resolutions is useless and futile, it is hard to shake off the desire to start something new, fresh and purposeful in the new year.  There seems to be this air of enthusiasm, desire and motivation to give more, push harder and go further.  The entrance of the New Year motivates many of us to evaluate, plan, set goals and take steps to change what we dislike.  


Many people don’t accomplish what they set out to do because goal setting is a bit of a learned art, but there IS a strategic way to go about creating smart and effective goals you can actually achieve.  While the initial drive and enthusiasm may seem like the perfect fuel for your ambitious dreams of self improvement, time, busyness and distractions have a way of crumbling what we thought was the perfect plan.


The newness, excitement and motivation wears off and life settles back into a natural, ‘normal’ pace.  The disciplines we tried to teach ourselves over weeks, maybe even months become boring and even dreaded.  We resent what we “should do” and begin to feel chained to rigid rules.


Have you ever found yourself locked into this cycle?


So how do we break free and begin to see progress?  How do we set SMART goals that we can actually accomplish?  How to we avoid slipping back into old behaviors and truly embrace the positive change?  Is there a way to avoid feeling like a failure, again?  



Research shows that the one monumental key to accomplishing a goal is to make them S.M.A.R.T.








By investing a few extra minutes planning a goal, you can dramatically affect the clarity of the goal and your ability to actually achieve it!


Here are a few examples of some unclear, ineffective goals:

Lose 20 pounds.

Get more sleep.

Get to the gym more often.

Plan out family meals.

Walk during lunch break a few times a week.

Take some time for “me” every day.


While these are some great objectives, the above statements are unclear and do not involve any plan to help an individual change a behavior.


If you have ever struggled with how to create SMART, powerful goals that will get you where you want to go, here are a few questions to walk you through the process.



How clear and specific is my goal?

Lose weight.

Eat smaller portions.

Exercise at the gym more often.

Spend more time with my family.


None of these statements are specific or measurable.  Instead, they are quite vague.  There is no way to determine whether an individual has or has not accomplished this goal because they do not give enough definitive information about what they are wanting to accomplish.


In order to be specific, you need to identify time (minutes, hours, etc), and/or frequency.



  • Eat dinner on a salad size or 8 inch plate for the month of January…
  • Exercise for 40 minutes at the gym, 4 times per week for the next 12 weeks…

  • Schedule 1.5 hours every Saturday to grocery shop and meal plan for the week…

  • Begin eating an afternoon snack at 4pm to avoid snacking before dinner every weekday…


Numbers and specifics give clarity as to what you are asking and expecting yourself to do.


Is this a realistic or attainable goal?

This can be a difficult question to answer because often we want to assume we can make HUGE, significant changes without experiencing too much discomfort.  The reality is that all change is difficult, and the bigger the mountain, the more difficult the climb.  Change often affects family members, housemates, and others around us as well.  


For example, your decision to bring your lunch to work instead of eating out with co-workers any longer may cause some disappointment and even resentment among the co-workers.  


Begin by setting reasonable goals.  Maybe set a very small goal for 1 week and then after you successfully accomplish it, slightly increase the difficulty level each week.



Long Term Goal

Drink ½ body weight in ounces each day (we will pretend this is 80 ounces)


Short Term Mini Goals

Week 1: take a 20 ounce water bottle to work each day (5 days) and drink entirely before coming home.

Week 2: take a 20 ounce water bottle to work each day (5 days) and drink 20 ounces before lunch, refill and then 20 ounces before coming home.

Week 3: continue water bottle routine at work and add in 20 ounces water to evening routine (drink completely between 5-10pm).


Each week the goal slightly intensifies, adding more and more water until the long term goal is reached.  Essentially, the individual is building upon the goal, making it attainable and more realistic to achieve each day.


Also important to note, by slowly changing the behavior rather than expecting dramatic change overnight, the individual can figure out how to adapt plans on busy days, when traveling, during meetings, etc.  This requires personal problem solving which helps the behaviors stick better long term.



When will you re-evaluate progress?

A goal and plan has little value if one does not assess progress.  How often do you want to evaluate yourself on your personal growth in this particular area?


Do you want to set small, weekly goals that you evaluate on a certain day of the week?  Do you want to check in 1 time per month on a specific behavior or activity you are adding to your routine?


You don’t know if you are getting anywhere if you don’t periodically take time to step back and evaluate where you are.  Sometimes you are further than you think!




How will you evaluate your progress?

There are a variety of methods to evaluate how successful you have been following your goal.  Make sure to choose the right method for your goal. 


A few ways you can evaluate progress on a health goal:

  • Labs– a physician office may have you return in 3 months to draw new labs and assess

  • Measurements– waist, hips, arms, thighs, etc.

  • Checklist- a great way to check off work outs, meeting daily water goal, hours slept, etc.

  • Strength and Fitness tests– variety of fitness tests often offered at a local gym where they assess strength, endurance, flexibility, etc.

  • Food diary– a clear way to assess whether you chose the types of foods, meals, eating patterns or frequency of meals that followed your goal.

  • Apps– there are dozens of Apps that allow you to monitor or track progress, but the key is updating it consistently

  • Journal– an excellent tool, especially for goals that are focused on changing the way we think about a certain topic and changes in our response to stress, triggers and difficult situations


A word of warning: Stepping on a scale is NOT always a good measure of success.  Make sure to evaluate the BEST method for your particular goal.



Who will support you?

Gaining support and accountability is critical to goal achievement. Specifically look for people that are 1 or 2 steps further along and can share, educate, coach, counsel and especially listen, when you are doing well AND when you are struggling.  


It is also wise to look for ways to set up natural accountability for yourself. You may want to create a group at work, church or in your community.



Smart goals are not difficult, but they are planned, written, strategic and measurable.  If you want to become a more action-oriented, powerful person in 2017, goals can get you there.  


Let’s all get SMART and kill it in 2017!


TRUTHCareful planning puts you ahead in the long run; hurry and scurry puts you further behind.
Proverbs 21:5


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One Thing You Should Do to Eat Smarter in 2017

Gingerbread cookies. Sweet, spicy, chewy… a quintessential holiday treat.  In fact, the actual only sweet treat I have made this holiday season.  After making a batch Christmas Eve with my husband and sister, while watching the Santa Clause, the extras were placed in an open container on the counter.  It was a fun evening baking, reminiscing, being silly and waiting for the rest of our family to arrive.  


But, Christmas Day, that open container of gingerbread cookies sat there whispering my name every time I passed by.  As if these gingerbread men, (well, we made Christmas trees), were singing in chorus, tempting me as my eyes brushed passed them.  Every. Single. Time.


FINALLY, I got smart, covered them and then placed them out of sight on top of the refrigerator.


The same strategy I have talked about with so many clients took me hours to execute!  My credentials and nutrition knowledge certainly don’t make me immune to food temptations.  However, there are a few things I have learned, sometimes by trial and error.  


Christmas holidays are over, but I bet if your house looks like mine, there are still a few (or many!) lingering treats in the house!  


As we begin preparing for 2017- thinking about a fresh start and taking our health to the next level- I want to share 1 strategy that will help you eat smarter in 2017.  Instead of ‘trying’ to be stronger, execute more self-discipline, and telling yourself to just say ‘no’ to the treats, there is 1 thing you can do to eat smarter, consistently, without even trying…


Yes, 1 thing you can do now that will help you win again and again…


Clean out your kitchen.


Research suggests that leaving treats within sight may actually lead to a higher BMI, but when a fruit bowl was left on the counter, it contributed to a lower BMI.  


That’s incredible!  To think that your body mass index (BMI) can be significantly affected by simply what we types of foods we leave within sight on a consistent basis!


When out of the house, there are many factors we can’t control, but at home, we are in charge!!


Every time I walked past those cookies, I wanted to grab one, even when I wasn’t remotely hungry.  But once they were out of sight, I was no longer distracted by their presence and my self-discipline strengthened again.


If you want to regain control over your eating habits at home, the best place to begin is giving your kitchen a good, thorough cleaning out.  Here is my simple 3 step plan to clean out your kitchen so that you won’t sabotage your efforts in the New Year: 


STEP 1: Clean Off the Countertops

Begin by walking completely out the kitchen.  Close your eyes for a moment, and then walk back to the doorway of the kitchen.  What do you see?  What is on the counter?  What is within sight?  How do you feel in this room?


Look at this room with fresh eyes.  


If there are any treats on the countertops, determine whether you are going to toss them or put them up (out of sight).  The goal is to clean off every type of food, candy, or beverage item and give them a place in your pantry or the trash can.  


If you keep anything on the counters, it should be a fruit or vegetable.  Make a decision that ONLY colorful produce stays in a bowl on the counter.  This is also the perfect time to clean off anything that makes your kitchen feel cluttered or makes it unappealing to cook.  


You may also want to consider the organization or functionality of it.  BUT, don’t get overwhelmed!  Just toss the stuff that may tempt you (or anyone else!) as you pass by!


STEP 2: Clean Out the Pantry

Food that is at your eye level is going to be most appealing when you open the pantry.  What do you see?  What packaged food, candy and sweets do you need to toss?  Remember the same idea holds true for kids.  They are going to grab what is at their eyesight.  


ONLY YOU can determine what stays and goes but here are a few guidelines you may like to follow or use to evaluate your pantry items:


  • Does it have more than 5 ingredients?

  • Does it have more than 6-8 grams of added sugar? Read label for added vs naturally occurring sugar.

  • Does it contain at least 3 grams of real (naturally occurring) fiber per serving?

  • Does it contain any artificial colorings or flavors? (like Red No. 40)

You might feel conflicted, desiring to clean out the junk but scared that family members will resist the changes.  I believe that the best way to go about this is to be open and honest about your project AND get everyone involved (or, at least invite them to help you determine what should and SHOULD NOT go).  


Ask your kids to help you read the labels and put the high sugar foods all in a box.  Then, ask them to choose 1 option they want to keep.  Place this item above their eye level and in a different container or package that they cannot see through.  It is not about eliminating the food totally from their diet but making it less noticeable.   


Also wise mightbe to set a written rule of how often a treat is purchased at the grocery store.  Once a week?  Once a month?  After making this plan with the family, stick to it.


Ice cream is my husband’s favorite treat, but he recently set a goal to make a 48oz carton last 2 weeks.  He can either eat it all in a few days or savor it over 14 days- this is his choice.  BUT, I only buy it 1 time every 2 weeks. That’s it.


Set your family plan.  Write it and put it on the fridge.  Stick to it.





STEP 3: Clean Out the Fridge

AND, stock the fridge with the foods you want to encourage yourself and family to eat!  What should go?  What should stay?  What do you want to become a weekly purchase during your grocery shopping trips?


These are some things you may want to toss:

  • High calorie and high sugar beverages- Eggnog, alcohol, juice, soda, and any other sweetened beverages

  • Foods and condiments that have expired

  • Leftovers that do not support your health goals


A few keepers:

  • All fresh (or frozen) produce

  • Low fat dairy- yogurt, milk, cottage cheese, sliced or block cheese

  • Plant protein- tempeh, edamame, tofu


This is the perfect time to take everything out, wipe down the shelves and then place foods back in that support your goals.  


Restock, restock, restock.  Family members may complain that there is nothing to eat IF there is nothing to eat.  Make sure to restock healthy options that they actually like and will eat.




I can WISH you a healthy New Year. We can HOPE that in 2017 we will make healthy choices.  But wishing and hoping will not produce a trim waistline.  


We CAN remove treats, trigger foods and temptations that seduce us again and again.

We CAN clean up and clean out.

We CAN replace unwise choices with flavorful, nutrient dense foods.


Let’s not only begin the New Year well, but let’s end 2016 strong. Join me…


 TRUTH:  Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.1 Corinthians 9:24 (ESV) 

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Mouthwatering Christmas Brunch Recipes that WON'T Add to Your Waistline

Growing up, my grampa, Papa, always made a big Christmas breakfast for the family.  Walking through my grandparents door, you would be greeted with the aroma of bacon sizzling on the stovetop, buttermilk biscuits baking in the oven and fresh coffee ready for pouring.  We would all squeeze around the dining room table, elbow to elbow, thank the Lord for our many blessings and then devour the bountiful spread of breakfast dishes while excitedly sharing about our long awaited Christmas gifts we had opened only an hour earlier.  


Even now, 25 years later, I can hear the gleeful voices, feel the buzz of released anticipation and smell all things delicious cooking in that tiny kitchen.  It wasn’t really about the food- not at all, actually.  But the food connected us.  That small oval dining room table was the place we all gathered to love, laugh, and share- share memories not easily forgotten.


Whether you are hosting a full house of guests or having a small intimate Christmas morning, I have a roundup of some of the most delicious, health-FUL and crowd pleasing brunch recipes that will delight your tastebuds and become the start of some beautiful memories!


Egg Quiche Muffins

Customize these egg muffins by adding interesting and flavorful cheeses, a variety of vegetables and even some fresh chopped herbs.  Protein dense eggs will fill you up without weighing you down.  You can begin your fun-filled Christmas day with a hearty breakfast and still feel great in your skinny jeans!

From Healthy Inspiration




Sweet Potato and Sausage Cheesy Egg Bake

With only 5 ingredients, this recipe is not only a crowd pleaser but super simple!  Sweet, salty, and savory- the perfect combination, unless you want to kick it up a notch with spicy chicken sausage!

From DashingDish




Baked Oatmeal

Crowding around the breakfast table with your fuzzy-socks-wearing favorite people to share this amazing Berry Vanilla Baked Oatmeal is the perfect picture of home.  Simply delicious.  Downright comfortable.  Warmth in a bowl.  Sweet memories.

From Healthy Inspiration (modified from Celebrating Sweets)




5 Minute Egg Bake

No one wants to spend unnecessary time cooking in the kitchen while Christmas festivities are being enjoyed.  This Egg Bake can be whipped up in 5 minutes flat!!  Invest your precious moments with the people you love and let your oven do all the work!

From Muscle and Manna




Gluten Free Wild Blueberry and White Chocolate Oatmeal Cups

Vibrant wild blueberries, hearty oats and decadent white chocolate chips all combined together in a sweet muffin that is sure to satisfy your sweet tooth and fill you up!  You don’t need any expensive gluten free flour mixes or ingredients- just old fashioned oatmeal!  These muffins aren’t too naughty but have just enough chocolaty flare to tease your gues that they are!

From Real Mom Nutrition




Baked Eggs in Spaghetti Squash Nests

Impressed and amazed.  Your brunch guests will be wowed when you serve these elegant baked eggs for breakfast.  If you are looking for a recipe that is outside the box but isn’t too complicated, try this out!

From SkinnyTaste




Apple Cinnamon Oatmeal Muffins

Speckled with bits of sweet chewy apples and bold with cinnamon spice, these Apple Cinnamon Oatmeal Muffins are the perfect accompaniment to an egg bake, or scrambled eggs and chicken sausage.  They are kid-friendly but will delight adult tastebuds as well.  Leftovers are also the perfect snack with a cup of tea or decaf coffee mid afternoon!  

From Healthy Inspiration




Baked Apples Stuffed with Oatmeal

The warm apple cinnamon aroma will greet your guest as they come down to breakfast.  This breakfast highlights the last of the seasonal apples and uses ingredients already in your pantry.  Give your guests a toppings bar with chopped walnuts, flaked coconut, greek yogurt and toasted almonds to add some tasty flare to their baked apple.

From Noora Mousa, RDN, Food & Nutrition Magazine




Breakfast Cookies

Cookies for breakfast!  What little or big person doesn’t like the idea of that! These cookies are filled with good-for-you ingredients including oats, dried fruit, chopped nuts, mashed bananas and coconut.  ‘Tis the season for… COOKIES!

From McKenzie Hall, RDN and Lisa Samuel, MBA, RDN, Food & Nutrition Magazine




Gingerbread Pancakes

With a hint of spice and everything nice, these pancakes are a crowd pleaser! No refined flour-  only wholesome ingredients that won’t leave you feeling drab and lethargic.  These pancakes are the perfect way to start your day!

From DashingDish




Poached Pears with Yogurt

This eye catching dish can be breakfast or dessert!  Your family will feel like they are at a 5 star restaurant when then eat this easy to make poached pears.  Serve alongside a savory casserole for a satisfying breakfast!

From SkinnyTaste


 Wherever you are gathering,  Whomever you are joining,  And, no matter what you are eating… enjoy a joyous Christmas celebrating the life and love of our Savior, Jesus! Merry Christmas!!  TRUTHThere are three things that remain—faith, hope, and love—and the greatest of these is love.1 Corinthians 13:13 (TLB)

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