Build it for Life

My husband and I are pretty particular about what goes in our kiddos bodies. We focus primarily on high protein, biodiverse meals always with something for their gut health.

That being said, we also believe in everything in moderation and love giving our kids simple food joys just as much as the next parent.

I look forward to making pancakes or waffles (we alternate which one each weekend) every Sunday with them and seeing how we can healthy we can make this obvious treat.

These waffles are gluten free made with oatmeal instead of flour and included keifer instead of milk alone. You know what? They were delicious and nutritious. And my kids gobbled up an appropriate amount and felt full and satisfied afterwards.

Small swaps for big changes.
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If it’s too hot to get in a walk….get up earlier. Walking can everyday can help you lose weight, relieve stress, reduce your risk for certain diseases such as Alzheimer’s, and just overall improve your mood. Try it.

While meat may look like the highlight of this dish, the main focus is on all the veggies: bitter arugula, roasted purple cabbage, and probiotic and post-biotic rich sauerkraut. Can you fit an extra portion of veggies on your plate?
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Being a mama of 3, almost 4, means not just worrying about all the garbage food companies put in my food - but also what’s in my kids’ food. Buying these tiny mason jars allows the convenience of a grab and go snack without worrying about added sugar.

Filled jars with homemade plain greek yogurt, and some chopped up frozen strawberries.

Don’t have time to make your own plain Greek yogurt? Buy some high quality plain greek from the store and “package” it in mason yards so your babes and grab a healthy snack without all the junk.
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Salsa is one of my favorite salad dressings. It’s tomato based, has some vibrant flavor and is super low calorie!
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I’m not going to lie, I love those electrolyte packs by LMNT. They are so good and I look forward to using them anytime we buy them. But let’s continue to be honest, they can be pretty pricey…especially when you aren’t just buying them for one person but rather yourself, your spouse and your kids.

Lemons and a little sea salt can also give you that wonderful kick of electrolytes! It’s quite refreshing and delicious! Give it a try.
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Salads are literally one of my favorite things ever. As I’m eating a meal rich with greens, asparagus, healthy almonds, goat cheese, and a quick mustard based dressing, I feel as though I can literally feel my body absorbing the vitamins and minerals it craves from these nutrient dense foods.
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What’s in your bowl this morning?
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Getting morning sun can change your day to a better one, even just 10 minutes of sun will make a difference
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So enjoying this beet and goat cheese salad in the sun right now!
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Easy light salad. My main meals are my protein heavy meals and I try and just do veggie heavy lunches. It works for me 🤷🏼‍♀️

This salad has three kinds of greens, cilantro, sauerkraut, roasted cauliflower and a sprinkle of sunflower seeds.
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Some of my meals LOOK massive, and let’s be honest, this one kind of is. However, if we are looking strictly at calories, this is maybe a 400 calorie meal. It is MASSIVELY loaded with nutrients.

On this beautiful salad, I have spinach, cilantro, roasted broccoli and leeks, sauerkraut, some glass noddles, and an egg. It was so filling and delicious.

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Happy thanksgiving 🍁! May you find 3 things to be truly grateful for today and all of your days. Daily gratitude can greatly improve your mental health.

My family and I started this tradition of a thankful tree last year, and what a wonderful time it is. Gratitude is something that often times we forget to practice, but luckily we have a yearly reminder of how important it is to be grateful. Our whole family sits around and writes out three or four things that we are grateful for… Even our two year old, start scribbling things down and calling out what he is thankful for such as his cousins or his brother and sister.

What are you thankful for? What can you be grateful for today?

🙏

Have you tried rearranging your fridge so the healthy stuff is more visible?

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With our recent rain, darker mornings and nights, I have noticed a substantial change in my mood…and not for the better! I am making it my mission to enjoy the sun any chance I can.

My family had rainy day weather plans for today, and as a type A, scheduled mama, it was NOT easy for me to adjust and change things up. If the sun is out, we gotta get outside though. It’s a nonnegotiable for me and my kids.

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Pumpkin seeds are a great source of healthy fats, magnesium, iron, selenium and beta carotene. My family has been enjoying munching on this healthy treat all week. We are so excited that we have more pumpkins out as decorations we can carve post thanksgiving to harvest these seeds from as well!

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Warm soups are probably one of my favorite parts of fall. Before I put this delicious creation in my bowl, I laid down about a cup of spinach in the bottom of my bowl mixed with a little bit of basil. The soup cooked the greens right up and were easily integrated into the dish.

Eat your veggies.
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Make time for quiet. Allow yourself to be amazed at what you can touch, smell, taste(maybe or maybe not), see and hear in nature.

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I always find that eating whole nutrient dense foods help foster a healthier mindset and heal my body from everyday toxins. This super salad has a lemon chicken with garlic, roasted broccoli (my favorite!), and spinach.

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Another fall favorite of mine is soup 🥰🥰. It really does heal the soul, warm the body, and provide tons of healthy nutrients.
What’s your favorite soup?

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It’s so hard when the weather changes to eat healthy, to keep moving, and then I continue your good habits.

I say, embrace the fall. Find healthy fall recipes that still give you the comfort without sacrificing the health benefits.

This butternut squash was precut: one step easier.


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Super easy light salad: shrimp cocktail, olive oil, olives, lemon juice, spinach, arugula and salt and pepper. So good and refreshing and insanely easy to make.

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Go find some place that’s sacred to you. Hang out there. Reflect. Pray. Flourish.

Being in nature is one of the best ways to find peace. Turn off your phone and just soak in everything. Use your five senses to smell, taste, see, feel and listen to all around you.

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At our house, a complete meal has everything: a solid source of protein (the ground beef), a variety of vegetables (spring mix, carrots, tomatoes, and cabbage), and a probiotic (the sauerkraut). It helps us feel full, satisfied and happy.

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We eat a LOT of steak in our house. It’s a great source of protein, iron, B-vitamins, selenium and zinc. It’s a no carb food, and as a result, the protein and fat keep us fuller longer which prevents mindless snacking.

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Take a second and think of one thing that you can do that will make today a good day.

What’s stopping you from making that happen?

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Even if we are making all the right choices with food, eating while stressed will have a negative impact on how we digest and utilize the food we consume.

Try and actually slow down when you have a meal.

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