Author: Sarah Kesseli

How To Meal Prep Oatmeal 8 Ways

Posted on by Sarah Kesseli

Oatmeal in a jar is the meal prep recipe that will change your morning routine. All it takes is 5 minutes of prep work the night before to ensure that you have an easy and energizing breakfast as you run out the door. A perfect grab-n-go idea!

We are all about quick, easy, on-the-go meals that will leave you feeling energized and satisfied. Plus, we want them to have great flavor! Have you seen what’s going on with our breakfast burritos? Mouthwatering!

But, sometimes we want something sweet to start the day. Yes, we could opt for waffles or pancake puffs, but when we want something sweet and need it fast our trusty Organic Unsweetened Oatmeal always steps into play!

Some days we just want to savor the unsweetened nutty texture of the oatmeal, other days we want to dress it up one of these 8 ways! No matter how you do it, our oatmeal is great for a quick morning meal and even better for meal prep!

In a quaint town nestled among rolling hills, lived a connoisseur named Sarah, renowned for her culinary finesse and penchant for online gaming. One evening, Sarah embarked on a delightful escapade combining her culinary skills with digital excitement.

Gathering fresh ingredients from the local market—plump tomatoes, fragrant herbs, and succulent chicken—Sarah set to work in her cozy kitchen. With practiced hands and a creative touch, she crafted a mouthwatering chicken cacciatore, filling her home with savory aromas.

Simultaneously, Sarah ventured into the virtual realm of Fair Go online casino, drawn by the allure of games of chance and strategy. Engaging with poker and roulette, she savored the thrill of each spin and hand dealt.

As the evening unfolded, Sarah relished the fusion of culinary artistry and digital amusement. It was a moment of tranquil enjoyment, where culinary delights and gaming excitement intertwined, creating a tapestry of pleasure and relaxation.

In the comfort of her home, Sarah embraced the simple joys of culinary creativity and virtual adventure, finding happiness in the blend of flavors and fortunes that defined her evening.

 

https://www.instagram.com/p/B8oaxdJB3TV/

Don’t these flavors make your mouth water?

  • Orange Creamsicle Oatmeal
  • Blackberry Cobbler Oatmeal
  • Raspberries ‘N Cream Oatmeal
  • Honey Almond Granola Oatmeal
  • Banana Bread Oatmeal
  • Cinnamon Apple Oatmeal
  • Blueberry Pie Oatmeal
  • PB & J Oatmeal

So, are you ready to get started? We thoughts so.

How To Meal Prep Oatmeal 8 Ways

1.Decide how many jars you want to make. You can opt for 1 jar for the next day, 2-3 for a few breakfasts during the week, or go for all 8 like we did! Our family loves to all grab these on the way out the door.

2. Decide what flavor combinations you want to make. The possibilities are endless here, so let your creative mind run wild! Oh, and if you happen to make any of these flavors or one of your own, tag us on social media so we can share your creation!

3. Grab your oatmeal. You will need 1 box per jar.

4. Pick up the items needed for your add-in’s. Or, just wing it and use what’s in your house!

5. Layer 1/2 of your oatmeal, 1/2 of your add-ins, the second half of your oatmeal, and finish off with more add-ins.

6. Seal and put in the refrigerator. Your oats will last up to 5 days depending on what you use for add-ins.

 

How To Meal Prep Oatmeal 8 Ways
Print Pin

How To Meal Prep Oatmeal 8 Ways

Oatmeal in a jar is the meal prep recipe that will your morning routine. All it takes is 5 minutes of prep work the night before to ensure that you have an easy and energizing breakfast as you run out the door. A perfect grab-n-go idea!
Course Breakfast
Keyword Organic Unsweetened Oatmeal
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 8 jars

Ingredients

Orange Creamsicle Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1/4 cup orange juice
  • 1/4 cup cottage cheese
  • 2 tsp sweetener of choice
  • 1/2 tsp vanilla extract
  • 1 tsp chia seeds
  • 1 small orange peeled and cut into triangles

Blackberry Cobbler Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 2 tbsp sweetener of choice
  • 2 tsp vanilla extract
  • 1/2 cup blackberries

Raspberries 'N Cream Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1/2 tbsp maple syrup
  • 1/4 cup Greek yogurt
  • 1/4 cup milk
  • 1 tsp chia seeds
  • 1/2 cup raspberries
  • 1 tbsp coconut cream or cream of choice

Honey Almond Granola Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1/3 cup Greek yogurt or yogurt of choice
  • 1/4 cup almond milk
  • 1 tsp chia seeds
  • 2 tsp honey
  • 2 tbsp slivered almonds
  • 2 tbsp granola of choice

Banana Bread Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1/4 cup milk
  • 1 medium banana 1/2 sliced, 1/2 mashed
  • 1-2 tsp brown sugar
  • 2 tbsp walnuts chopped
  • cinnamon optional

Cinnamon Apple Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1 tsp maple syrup
  • 1 tsp chia seeds
  • 1/4 cup milk
  • 1 small apple diced
  • 1-2 tsp ground cinnamon

Blueberry Pie Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1/4 cup milk
  • 1/4 tsp vanilla extract
  • pinch salt
  • 1/4 tsp cinnamon
  • 1 tsp honey
  • 2 tbs Greek yogurt
  • 1/4 cup blueberries

PB & J Oatmeal

  • 1 box organic unsweetened oatmeal cooked
  • 1/4 cup milk
  • 1 tsp chia seeds
  • 1/4 cup Greek yogurt
  • 1-2 tsp honey
  • pinch salt
  • 2 tbsp peanut butter or nut/seed butter alternative
  • 2 tbsp fruit only jam Or use fresh berries, mashed

Instructions

Orange Creamsicle Directions:

  • Mix together your oatmeal, orange juice, 1/2 of your cottage cheese, sweetener, vanilla extract, and chia seeds. 2. Put half into the jar. 3. Layer in 1/2 of your orange. 4. Add the rest of your oatmeal on top of the oranges. 5. Top with remaining cottage cheese and orange slices. 6. Cover and store in the fridge.

Blackberry Oatmeal Directions

  • Mix together all ingredients except your blackberries. 2. Layer half of your oatmeal into the jar. 3. Add in half or your blackberries. 4. Layer in your remaining oatmeal. 5. Finish off with the rest of your blackberries. 6. Cover and store in the fridge.

Raspberries 'N Cream Oatmeal Directions:

  • Mix together your oatmeal, milk, greek yogurt, vanilla, sweetener, and chia seeds. 2. Put half into the jar. 3. Layer in 1/2 of your raspberries. 4. Add the rest of your oatmeal on top of the raspberries. 5. Top with remaining raspberries. 6. Drizzle with cream. 7. Cover and store in the fridge.

Honey Almond Granola Oatmeal Directions:

  • Mix together oatmeal, milk, chia seeds, 1 tsp honey, and slivered almonds. 2. Put into a jar. 3. Mix together Greek yogurt and remaining 1 tsp. honey. 4. Place on top of oatmeal. 5. Finish off with 2 tbsp. of granola. 6. Cover and store in the fridge.

Banana Bread Oatmeal Directions:

  • Mix together oatmeal, milk, mashed banana, brown sugar. 2. Layer half of the oatmeal into the jar followed by 1/2 of the sliced banana and 1 tbsp walnuts. 3. Repeat the layers. 4. Finish off with a sprinkle of cinnamon, if desired. 5. Cover and store in the fridge.

Cinnamon Apple Oatmeal Directions:

  • Mix together oatmeal, milk, maple syrup, chia seeds, and 1 tsp. ground cinnamon. 2. Layer half of the oatmeal into the jar followed by 1/2 of the apple and a sprinkle of cinnamon. 3. Repeat the layers. 4. Cover and store in the fridge.

Blueberry Pie Oatmeal Directions:

  • Mix together your oatmeal, milk, honey, Greek yogurt, honey, salt, and cinnamon. 2. Put half into the jar. 3. Layer in 1/2 of your blueberries. 4. Add the rest of your oatmeal on top of the blueberries. 5. Top with remaining blueberries. 6. Cover and store in the fridge.

PB & J Oatmeal Directions:

  • Mix together oatmeal, milk, Greek yogurt, chia seeds, salt, and honey. 2. Layer half of the mixture into your jar. 3. Top with 1 tbsp each peanut butter and jelly. 4. Repeat your layers. 5. Cover and store in the fridge.

Notes

NOTES:
*Recipes are listed for 1 jar. Please double, trip or quadruple as needed.
* Any milk alternative or yogurt alternative can be used to make these dairy free or vegan.
* We used white chia seeds, but you can use black.
 

How To Start Meal Prepping

Posted on by Sarah Kesseli

Often times, the biggest thing getting in the way of a healthy and hearty meal is, well, cooking it. Yet if one of your commitments to yourself in 2019 is to eat well, this has to include getting your healthy game on in the kitchen.

One of the most powerful and helpful ways to eat well without the hassle is to meal prep. By dedicating some time in the kitchen to prepare, plan, and prep healthy creations, you’ll thank yourself for weeks, or even months to come. Here’s your foolproof guide to meal prep like a pro and fill your plates with healthful and nutrient-rich food every day and night.

Your 8-Step Guide to Meal Prep Paradise

Create a schedule. The most important part of meal prepping is creating a schedule that works for you — and sticking to it. Many people tend to meal prep for a chunk of the afternoon on Sunday in order to have meals for the week. Others love doing it on Wednesdays. It doesn’t really matter when the meal prepping happens, just as long as it gets done. And sticking to the same day and time every week helps make it a habit and a fun tradition.

Start with good containers. When you meal prep, you’ll have a lot to store away. It sounds silly, but having handy containers, from various-sized Tupperware to mason jars and Ziplock bags, will become your number one friend once everything is ready to get stored away. Make sure you have an array of sizes for your food, from tiny Tupperware for dressings and toasted nuts to large containers for cooked rice or quinoa.

Get your kitchen in order. A clean and organized kitchen is a very, very happy kitchen. Start with a clean space, and clear off all your counter space. Invest in a few cutting boards, good knives, and the appliances you like, like a blender, food processor, rice cooker, and crockpot.

 

Prep your entertainment. You’ll likely be spending at least a few hours in the kitchen, so get yourself psyched with some good entertainment. This could be listening to a book on tape, tuning into a podcast, or having a special meal prep playlist on Spotify. If your entertainment comes from other people, recruit helpers in the kitchen: partners, friends, children, or neighbors! 

Stock up on staples. While every week’s creations might look different, they will probably all include some of the same ingredients. Considering buying certain staples in bulk, like olive oil, various vinegar, uncooked grains (oatmeal, rice, quinoa, couscous), salt and pepper, bags of frozen spinach, bread crumbs, canned beans and veggies, maple syrup — the list goes on! You’ll have a good idea of what you’ll use based on the foods you typically like to make. Over time, buying in bulk will save you lots of time and money.

Build a meal list for the week. Now that you are stocked with staples, it’s time to get the rest of the ingredients. The easiest way to get exactly what you need from the store is to decide which meals you’ll be making. For example, if you have a list that contains sweet potato soup, Mediterranean quinoa salad, turkey burgers, spinach and ricotta pizza, and a buddha bowl, it’ll be easy to break those meals down and notate every ingredient you’ll need to get if it’s not already in the pantry or fridge.

Master multi-tasking. You’ll most likely be making a lot of meals. Instead of focusing on one thing at a time, get into multi-tasking mode! While onions are softening in the pan, get your ingredients chopped for whatever is going in the crockpot. As one thing is cooking, another thing can be stirring. The beauty of multiple cutting boards and burners, along with enough counter space, means you can work on a bunch of things all at once and finish in half the time.

Freeze, freeze, freeze! After you’ve cooked everything up (congrats!) it’s time to decide what goes in the fridge and what goes in the freezer. While preparing meals for the week is great, others like to prepare vats of soups, burgers, and stuffed peppers that can go straight in the freezer and be ready for those evenings when you simply don’t want to cook. Freezing food is never a bad idea, just remember to defrost anything ahead of time that you plan on eating that day.

If you can accomplish these eight steps, then consider yourself a meal prep mastermind! Not only will you save time and money, but you’ll also be able to eat healthier with way fewer road blocks in your way — building amazing and healthy habits for the new year.

Don’t Make Resolutions. Build Habits.

Posted on by Sarah Kesseli

It’s January, which means one thing is certain — we’re trying desperately to stick to our ambitious, and often guilt-driven, new year’s resolutions. With the new year happening right after the holiday season, we more often than not make grand plans to lose weight, exercise more, and never sleepless than eight hours a night. However, these resolutions are usually a product of late-night holiday parties, big feasts, and a healthful serving of cookies. In fact, in 2017 nearly 50% of people said their new year’s resolution was to lose weight. Think about it though: If the new year happened after summer —when we’re more active and spend lots of time outdoors — do you think you’d make the same resolutions?

In addition to just the odd timing of resolutions happening after an indulgent holiday season, the elephant in the room is that people have a hard time sticking to their resolutions. One large survey found that 80% of resolutions don’t even stick until February, which signals there might be a flaw in the system, rather than in our intentions.

Why Resolutions Don’t Work

Often, our resolutions are really big, visionary goals. Think: lose 10 pounds, save $10,000, or get six-pack abs. These visions are really hard to turn into daily actions, and we end up being at a loss with how to realistically attain these big resolutions.

That’s why building habits might be the better way. Habits are rituals and behaviors that we automatically perform, which allow us to carry out essential activities that are vital to our lives, like showering, getting dressed, and even reading before bed. Now, imagine if packing your workout clothes for the gym was as simple and mindless as brushing your teeth at night!

Habits are more reliable than resolutions because while they take time to form, once you do create them, it’s harder to let it fall to the wayside. While establishing habits isn’t always the easiest, it’s definitely attainable. Here are some guidelines for how to develop healthy habits for the new year.

Your Step-by-Step Habit Forming Guide


1. Start with a small action that will start the domino effect of establishing your habit. For example, say you want to cook more meals versus eating out. A good action to start with is to write a grocery list on Sunday morning that is filled with fresh and healthy ingredients.


2. Pick an anchor behavior that will trigger this new action. For example, brushing your teeth can trigger you to floss. For this grocery list example, maybe you always write one on Sunday morning while drinking your first cup of coffee at the kitchen table.

3. Make sure this behavior is easy and even fun! If you like writing lists by hand, maybe buy yourself some fun paper and a pen for your grocery-list writing. If you’re more of a digital person,  search for and download an app on your phone. Consider bookmarking some of your favorite recipe blogs on your computer so you can enjoy time searching for delicious meals to make. Or invest in a few good cookbooks. This will inspire you to cook and eat healthier.

4. Stay consistent. Habits are easier to form if you do them in the same place around the same time. Don’t write your grocery list on the fly, in between a million other tasks. Take time and make this a ritual.

5. Give yourself a pat on the back. Even if you may think this habit is small, it’s helping you reach a bigger goal: eating healthier. So when we tell ourselves “good job!” we get a little shot of dopamine to the brain which triggers our reward system. This not only feels good, but gives us a better chance of continually replicating our action and truly turning it into a habit.

6. Repeat, repeat!  While the grocery list creation might only need to happen once a week, other habits can happen daily. If you want to get stronger, you could start a habit of doing 50 pushups in the morning before you eat breakfast. If you want to create this habit, do it in the same room in between your other morning tasks, whether that’s brushing your teeth, making coffee, or checking the news. The repetition helps make this habit become automatic.

By taking small steps and creating habits, you could see some big results. So instead of making huge resolutions, consider focusing on habits that you can stick to every day that will help you make lifestyle changes you can adhere to for life.

Low Carb Breakfast Recipes: Egg White Patty Breakfast Tacos

Posted on by Sarah Kesseli

When it comes to low carb breakfast recipes, these White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice. 

Low Carb Egg White Patty Breakfast Tacos

We are all for crabs around here, especially of the burrito and flatbread kind. But, every now and again we have some low carb breakfast recipes that we can’t resist sharing!

Let us introduce you to one recipe, our Low Carb Egg White Patty Breakfast Tacos! We are huge fans of tacos for breakfast. Are you? If not, we highly recommend giving them a try, low carb or not. If you aren’t familiar with breakfast tacos, they are a traditional taco. The shell is typically filled with items such as eggs, bacon, avocado, salsa, etc.! Anything you would put in a regular taco is fair game with breakfast tacos, too.

However, for our low carb breakfast taco, we replaced the traditional taco shell with one of our egg white patties. Not only does this significantly reduce the carb count, but it also adds a nice protein boost, as well. Since the “egg” part of the breakfast taco is incorporated into the ‘shell,’ we didn’t add any to the filling.

We then went all out with our favorite fillings such as guacamole, bacon, salsa, purple onion, and fresh cilantro. These allowed us to keep our breakfast taco low carb, while still having a lot of incredible flavors. If low carb breakfast recipes aren’t your thing (and sometimes they aren’t ours, either), you can take this exact recipe and wrap it with a corn tortilla.

We will take the corn tortilla wrapped version, wrap it in some parchment paper and eat it on-the-go! It’s perfect when we are in a rush.

Egg White Patty Breakfast Tacos Ingredients:

1 package Egg White Patties 

1/2 cup guacamole (or freshly mashed avocado)

5 thin slices bacon

1/3 cup salsa

1/4 cup purple onion, diced

fresh cilantro, as desired

1 lime, sliced in half

 

 

Low Carb Egg White Patty Breakfast Tacos
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Low Carb Egg White Patty Breakfast Tacos

Low Carb Egg White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice. 
Course Breakfast
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 5 tacos

Ingredients

  • 1 Package egg white patties
  • 1/2 cup guacamole
  • 5 thin slices bacon cooked
  • 1/3 cup salsa
  • 1/4 cup purple onion diced
  • fresh cilantro optional
  • 1 small lime sliced in half

Instructions

  • Cook egg white patties according to package directions.
  • Layer guacamole, bacon, onion, and salsa evenly into each of 5 egg white patties.
  • Finish off with cilantro and a squeee of fresh lime juice.

Notes

*You can fill the egg white patties with endless combinations! We like to use leftover steak, black beans, potatoes, etc.

How To Make A High Protein Egg White Patty Breakfast Sandwich

Posted on by Sarah Kesseli

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast! 

How To Make A High Protein Egg White Patty Breakfast Sandwich

How To Make A High Protein Egg White Patty Breakfast Sandwich Ingredients:

2 slices whole grain bread

2 Egg White Patties, cooked

2 tsp mayo

handful spinach

thinly sliced red onion

1 slice pepper jack cheese

1/4 avocado, sliced

 

How To Make A High Protein Egg White Patty Breakfast Sandwich
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How To Make A High Protein Egg White Patty Breakfast Sandwich

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast! 
Course Breakfast
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1 sandwich

Ingredients

  • 2 slices whole grain bread
  • 2 egg white patties cooked
  • 2 tsp mayo
  • spinach
  • red onion thinly sliced
  • 1 slice pepper jack cheese
  • 1/4 avocado sliced
  • salt & pepper if desired

Instructions

  • Layer 1 slice of bread with mayo, spinach, egg white patties, red onion, cheese and avocado.
  • Top with remaining slice of bread.
  • Slice in half and wrap in parchment paper to eat on-the-go!

Dark Chocolate Waffle Dippers

Posted on by Sarah Kesseli

Satisfy your morning sweet tooth with these Dark Chocolate Waffle Dippers! Our Buttermilk waffles are baked until golden and then dipped in heart-healthy dark chocolate for a fun twist on breakfast!

Dark Chocolate Waffle Dippers

We are always trying to make eating more fun around here. We can’t think of too many things that are more fun than eating with your fingers. Or eating anything that involves chocolate. This is where our easy buttermilk waffle dipper recipe comes into play.

You might think this recipe is meant only for breakfast since waffles are involved, but we are fans of eating these waffle dippers for dinner and dessert, too! Have you heard of brinner? It’s when you eat ‘breakfast for dinner’ and comes in handy on busy nights.

Our Buttermilk Waffles toast up in a matter of minutes. All you need to do is slice the frozen waffles into thirds, toast them according to package directions, and then serve with your dipping sauce of choice. In this case, we went with melted dark chocolate for something a little indulgent. However, you could also serve them with maple syrup, honey-sweetened yogurt, dripping peanut butter, or a combination.

We added crushed nuts for a little crunch, but sprinkles for the kids, chocolate chips or mini m&m’s would all be fun! Heck, this is another recipe that a “build your own” waffle dipper bar would be so fun! Just imagine how much fun the kids would have at breakfast after a sleepover!

But, these aren’t just for kids. As adults, we love them too! We might even go so far as to say that they are our latest breakfast obsession. They seem to make mealtime a little bit ‘sweeter.’

Dark Chocolate Waffle Dippers Ingredients:

1 package Buttermilk Waffles, cooked according to package directions

8 ounces dark chocolate, melted

1/4-1/3 cup cashews, crushed

Dark Chocolate Waffle Dippers
Print Pin

Dark Chocolate Waffle Dippers

Satisfy your morning sweet tooth with these Dark Chocolate Waffle Dippers! Our Buttermilk waffles are baked until golden and then dipped in heart-healthy dark chocolate for a fun twist on breakfast!
Course Breakfast
Keyword Buttermilk Waffles
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 6 waffles

Ingredients

  • 1 box Buttermilk Waffles cooked according to package directions
  • 8 ounces dark chocolate melted
  • 1/4-1/3 cup cashews crushed

Instructions

  • Slice cooked waffles into thirds.
  • Dip each waffle into melted dark chocolate (or drizzle with a spoon).
  • Top with crushed cashews or favorite nut, if desired.
  • Enjoy!

Notes

You could use milk chocolate if you prefer. Also, any nut would work in place of the cashews. Hazelnuts are a favorite here! You could also drizzle with some peanut butter on top too!

Superfoods for Preventing Colds

Posted on by Sarah Kesseli

We hate to break it to you, but it’s officially fall, which means winter is right around the corner. And depending on where you live, the cold temps might already be in full swing. Cold weather often comes with cold and flu season, too, a sad side effect to the approaching holidays, snow-filled days, and opportunities to cozy up next to a fireplace.

Don’t let cold-season sideline you from the snuggly temps that are approaching! Luckily, certain foods can help stifle those sneezes, runny noses, and yucky flus we’re unfortunately vulnerable to catch as the seasons shift.

Here are nine foods that will help strengthen your immune system during the cooler weather months. They’re also quite delicious and versatile, so you shouldn’t have a problem fitting them onto your plates and into your diet.

Eat This, Not That

Soup

If you feel a cold coming on, soup is a great way to combat feeling crumby. In addition to it feeling comforting and warm, you can add so many different things to the pot that have immune-boosting qualities. Chicken noodle soup is a classic, and for good reason — chicken is filled with zinc and iron, and carrots are rich vitamin C. These are all nutrients your body needs to fight off toxins and germs. The broth also helps secrete mucus which protects the body against new germs coming in. An ultimate immune boosting soup includes ingredients that we’ll mention below, but we’ll tell you them now: kale, bok choy, shiitake mushrooms, turmeric, and garlic. Lastly, it goes without saying that soup simply helps soothe your body.

Mushrooms

Mushrooms are often thought of as medicinal since they’re naturally grown and have a lot of amazing health benefits. In addition to keeping your immune system in check, they’re also amazing at boosting brain power, packing a punch of antioxidants into your body, and even helping with your hormones. There are a lot of different mushrooms out there. Skip the white button ones you often see in the grocery aisle and choose ones that are more “exotic” sounding that contain potent phytonutrients. These include mushrooms like shiitake, reishi, enoki, and maitake. You can add them to soup, stir fry’s, salads, or sautee them in olive oil and enjoy as a side dish!

Green tea

Green tea has a laundry list of health benefits, one of which is boosting our immunity. Tea is filled with polyphenols, which are plant antioxidants that help protect your body against colds and flus, and can even speed up the healing process if you’re already sick. One of the most powerful parts of green tea is a compound called EEGCG. Not only does it help speed up your metabolism, it also wards off infections. And here’s an amazing bonus: EGCGs have been shown to inhibit the growth of cancer cells. And just like soup, tea is warm and cozy to consume, and will make you feel good simply by sipping it.

Oranges

Vitamin C for the win! Vitamin C is important for cold prevention because it stimulates the function of your white blood cells that attack foreign bacteria and viruses that enter our bodies. In other words, Vitamin C helps reduce our chances of getting sick. Other citrus fruits, like grapefruit, lemons, and limes, are packed with vitamins as well. The best part is it doesn’t take much to get the vitamins you need; just one orange contains 120 percent of our recommended dietary intake. Slice up an orange and eat it on the go, add it to an Asian salad, or throw it in a smoothie! Just don’t only rely on orange juice as your source of Vitamin C; fruit juices contain a lot of sugar that your body doesn’t really need.

Honey

The sweet thing about honey is it can help soothe your throat and keep coughing at a minimum. Plus, the phytonutrients in raw honey are known for having antibacterial and anti-viral properties that can give your immune system a healthy boost and ward off colds and flus. Honey also provides a natural shot of energy, and its antioxidants can fight bad cholesterol and free radicals in the body. Add a spoonful to your morning oatmeal, use it as a sweetener in coffee or tea, or add some to a morning slice of toast!

Garlic

Garlic is filled with potent antioxidants that block germs and keep your body protected. This pungent-tasting bulb also has antiviral, antifungal, and antibacterial properties that prevent sickness. The superstar is allicin, garlic’s key compound that has all those potent and germ-fighting properties. The best way to capture all of garlic’s health benefits is to eat it raw. While they might be too potent for most, you can try chopping it up and adding olive oil and salt for a raw garlic “dip.” Another option that’s a little easier to swallow is adding raw garlic to homemade guacamole or hummus. Of course, you can cook it too, adding sauteed garlic to nearly any savory dish for a burst of flavor while fighting off pesky germs.

Sweet potato

Similar to oranges and other citrus fruits, sweet potatoes have high amounts of vitamin C. That said, sweet potatoes also contain a large amount of  beta-carotene, which scientists say helps increase help increase “T cell activity,” which help fight infection. Lastly, Vitamin A is also found in sweet potatoes, which strengthen our mucus membranes found in the nose and throat. You can bake, roast, or pan fry potatoes. They’re also great in soups and on salads. And if you’re feeling really creative, use them as a base in a homemade veggie burger!

Ginger

Ginger is spicy, warming, and full of flavor. It also breaks down mucus in our bodies which helps clear the respiratory tract and feel less congested. Ginger also contains those well-known phytochemicals that fight off viruses and keep colds far away. You can make your own ginger tea with raw ginger or add it to virtually any stir-fry or soup. And if you have a sweet tooth, treat yo’self and make an immune-boosting sweet potato pie baked with ginger. Extra points if you use honey as your sweetener!

Yogurt

Last but not least: yogurt. Yogurt is filled with probiotics which is “good bacteria” your body needs to ward away bad bacteria in your body. That bad bacteria can easily make you sick by weakening your immune system. Just beware of yogurts that are filled with added sugars. The easiest thing you can do is buy unsweetened yogurt and add a touch of sweetness with immune-boosting honey.

Nobody likes getting sick. While sometimes it might feel inevitable, there are natural things you can do for your body that’ll help protect you from feeling crummy. In addition to your diet, also make sure to stay super hydrated, avoid processed foods, and get a good amount of sleep every night!

Looking to Avoid the Gym? Get Fit at Home Instead.

Posted on by Sarah Kesseli

Looking to Avoid the Gym? Get Fit at Home Instead.

Going to the gym is a hassle! I used to dread packing a gym bag, struggling to find a parking spot and then waiting in line to use the equipment.

When my frustration was at an all-time high, I canceled my gym membership and started implementing my own workouts at home. I was surprised to see some amazing results using almost no equipment! I also noticed I had MORE energy and so much more time to spend with my loved ones like my daughter Ayla!

If you are looking for some workout freedom, try these 5 awesome exercises you can do at home with almost no equipment!

  1. Squat jumps: This plyometric movement is great for blasting fat and burning calories.
    Start with your feet hip distance apart. Squat down bending your knees, making sure your toes do not extend over your knees. Then explode up pressing through the ground into a jump! Complete 10-15 reps!
  2. Push-ups with knee tucks: This move will activate your upper body and core! Start in a push-up position. As you lower to the ground, drive your right knee towards your right elbow. Push up and return to starting position. Repeat on left side. Complete 10 reps each side.
  3. Side to side lunges: This move will increase your heart rate while building those strong glutes! Start with feet in a neutral position. Step right leg out into a wide stance and bend right knee lowering into a side lunge. Explode back up pushing through your right foot and return to standing. Repeat on left side. Complete 10-15 reps each side.
  4. Side plank dips: Increase your balance and tone your core! Start in a side plank on your elbow with your feet stacked. Lower your pelvis to the floor and then lift back up to starting position. Complete 10-15 reps each side.
  5. Reverse planks: This may be the most challenging equipment-free exercise! Start sitting on the floor with your legs extended out straight, place hands palm down just behind and outside of your hips. Then push up and lift your body until it forms a straight line from head to toe. Hold for 30 seconds then release. Repeat 5 times.

These are just a few moves to get you started! Other equipment-free moves you can do anywhere: tricep dips, walking lunges, squats, plank jacks, high knees, tuck jumps and mountain climbers! These moves can make a total body workout! I also recommend running, walking, hiking and biking to add some cardio to your routine.

Having the freedom to workout anywhere will totally change your routine! You do not need the gym to get a workout in… you don’t even need equipment! All you need is a good pair of sneakers, a little motivation, and a positive attitude!

 

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Article Courtesy of Kim Perry.

Looking to Avoid the Gym? Get Fit at Home Instead.

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!

Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Posted on by Sarah Kesseli

Easy Make-Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go! 

make Ahead Egg White Patty Freezer Breakfast Sandwiches

Do you have a tendency to hit that fast food drive-thru on your way to work each day? We admit, that used to be the case around here, too. Until we started making these Make Ahead Egg White Paty Freezer Breakfast Sandwiches; then it was game over! Not only do these taste much better than anything from a drive-thru, but they will save you a lot of money too!

You can meal prep these breakfast sandwiches at the beginning of the week. This will ensure that you have an easy, high-protein breakfast option all week long. These take about 20 minutes to make and will last 5 days in the refrigerator. This is a guaranteed solution for breakfast Monday through Friday.

Our favorite part about these high-protein breakfast sandwiches is that they are customizable. Yes, that’s right! The combinations are endless. We went with Canadian Bacon and cheddar cheese, but regular bacon, veggie bacon, any kind of cheese, etc would be delicious. As long as the item will hold up for 5 days it’s fair game.

Things we wouldn’t recommend are avocado, tomato or a sauce. They will either turn brown or make your English muffin mushy.

Of course, if you’re not one for meal prep, these sandwiches are great for weekend brunch, too. Just set out all of the ingredients and let your guests build their own. Serve with a side of fresh fruit and you have yourself a fast, easy, healthy and delicious meal in minutes.

Make Ahead Egg White Patty Freezer Breakfast Sandwiches Ingredients:

5 whole grain English muffins

1 package Egg White Patties 

5 thin slices of lean ham or Canadian bacon

5 slices cheddar cheese

salt and pepper, if desired

make Ahead Egg White Patty Freezer Breakfast Sandwiches
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Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Easy Make Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go! 
Course Breakfast
Keyword Egg White Patties
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5 sandwiches

Ingredients

  • 5 whole grain English muffins sliced in half
  • 1 package egg white patties
  • 5 slices ham/Canadian bacon
  • 5 slices cheddar cheese
  • salt & pepper if desired

Instructions

  • Cook the egg white patties according to package directions.
  • Place a piece of parchment paper down.
  • Lay the bottom half of the English muffin into the parchment paper.
  • Top with ham or Canadian bacon, egg white patty and cheddar cheese.
  • Finish off with top of English muffin.
  • Wrap the sandwich in parchment paper.
  • Repeat until all 5 sandwiches are made.
  • Place sandwiches into a freezer safe ziplock bag (or an air tight container).
  • When ready to cook, remove the sandwich from the freezer.
  • Reheat in a toaster oven or conventional oven. **
  • Enjoy!

Notes

*Feel free to use any variety of cheese. You can also add in veggies such as spinach, sliced peppers or onions.
**They can also be reheated in the microwave. However, they will be soft.

9 Smart Ways To Reduce Back To School Stress

Posted on by Sarah Kesseli

9 Smart Ways To Reduce Back To School Stress

It seems like in a blink of an eye summer has ended and back-to-school is calling our name.

Saying goodbye to summer is always bittersweet, and getting back into school mode can be a stressful transition — especially when we’re used to the long and oftentimes lazy days of summer. You could be stressed about having to get back into the classroom (are midterms really that close?) adjusting to dorm living or commuting, new social situations, and more. Luckily, we have some tips below that can help reduce some of these common anxieties so you can make the most of your new semester.

Remember: The start of the school year is a chance to begin anew and kick off the school year in good spirits. A new semester is a path of exciting opportunities that will give you room to grow, allow you to make new friends and solidify current friendships, and become more confident in yourself. There’s a way to shift a stressed mind to one that is more optimistic and excited. Here are some tools to help you ease your mind.

 

9 Ways to Reduce School Stress

Here are nine tips you can incorporate today to make this start of the school year less stressful and more fun.

 

Get on a new sleep schedule. There’s a good chance your summer sleep schedule is different than your school sleep schedule. While it might be hard to say goodbye to long nights out and sleeping in, it’s important to get your body on a new sleep schedule that accommodates your classes, activities, and still allows you to get those 7-8 hours a night. Don’t wait to get on a new schedule, and try your best to keep this schedule every day, no matter when your first class starts. If you go to bed and wake up at the same time every morning, your body will better adapt to this sleep schedule and you’ll feel less tired and more energetic throughout the day.

 

Tackle your assignments in manageable pieces. You might find yourself easily overloaded with essays, papers, exams, and reading assignments. Instead of feeling overwhelmed, try to break your work down into management portions. For example, if you need a read an entire book in a week, focus on how many pages you need to read a day. If you have to complete an essay, don’t sit down to try and write the entire thing in one go. Set yourself smaller goals, like research, write an outline, and complete an introduction paragraph. You can also reward yourself after you finish each milestone!

 

Don’t rush your mornings. School mornings are notorious for being rushed; how fast can you chow down on a bowl of cheerios in the dining hall before making your 8AM class? Or worse, some skip breakfast in order to get extra sleep. Instead, we recommend making the most of your mornings and slowing down. Give yourself ample time to wake up, make a cup of coffee or tea, and even find time for meditation, journaling, or any other morning routine that calms your mind before getting thrown into the chaos of the day. Then, be mindful of breakfast, and choose something with a good mix of protein and carbs to keep you satisfied and to give you a good boost of energy. This could be a veggie omelette, bowl of oats, or some whole-grain toast with almond butter and jam.

 

Start with a fresh wardrobe. There’s nothing like a little retail therapy to turn lemons into lemonade. To start school off on the right foot, treat yourself to some new clothes and accessories. This could be a fun pair of shoes or sneakers, a new backpack, or even a killer pair of sunglasses. Focus on what makes you feel confident, comfortable, and authentic. Who knows, you might become more excited for your 8AM math class if you’re pumped to wear a brand new jacket.

 

Organize supplies. Get all your papers, pencils, bags and other supplies in order! You’ll probably be bombarded with a lot of “books”, too: textbooks, notebooks, Macbooks, and book-books. Set up your desk area so all your supplies are easy to reach and are organized in a way that helps you, versus causes you more stress. A decluttered desk often leads to a decluttered mind.

 

Journal about last year. When you’re kicking off the new semester, a helpful thing you can do is remember and recall all the wonderful experiences that happened during your last school year. Find a moment to journal about the good times — the class events, your favorite teachers, the evening parties, and all the new and cool things you learned. Forcing yourself to literally write down good memories from school will help get you excited and eager to relive those experiences in the semester ahead.

 

Breathe! Whenever you’re under stress, one of the most convenient tools you can use is your own breath. If you find yourself getting anxious, try closing your eyes and inhaling for a count of five. Hold your breath at the top for five seconds, and then exhale for five more counts. Do a few rounds of this and see if your heart rate starts to go down. You can also incorporate mindful breathing in your daily life, whether that’s through a meditation practice or going to a yoga studio.

 

Find a good extracurricular. If you’re one of those bookworms who spends most of your time in the library, remember that school is an experience that goes beyond your classes. Try to join an activity as a way to meet new people and put your physical body or creative mind to work. This could be a range of things, from a club sports team to a music group, art club, or advocacy group.

 

Plan a long weekend away. Treat yourself to a weekend away to decompress, unplug, and have something to look forward to when you’re in the middle of cramming for your next exam. Luckily, there are a handful of holidays in the fall, and your school might even have designated days off where you can go away for a few days to hit the restart button.

 

Take one — of all — of these tips into consideration as you head full-force into the new school year. You’d be surprised to realize that a few, small and subtle changes can really lower your stress levels and make you feel excited to tackle the semester in high spirits!