Cary's Healthy Habits

I hope 2024 brings you great joy, health, and fulfillment. Cheers to an absolutely wonderful year! 🥂🎉🙌❤️

Vegan Black-Eyed Peas: This is a great healthy, hardy, and tasty spin on a traditional holiday favorite. Message me if you want the full recipe.

Ingredients:
- One bag of dry, black-eyed peas
- 3 cloves of garlic
- 3 celery stalks
- One sweet onion
- 3 large carrots
- 2 teaspoons of Tabasco
- 1 teaspoon salt
- 1/2 teaspoon smoked paprika
- 1 teaspoon soy sauce (leave out if gluten-free)
- 4 drops of liquid smoke
- 1/2 teaspoon cayenne
- 1 teaspoon yellow mustard
- 2 bay leaves
- 5 cups of vegetable broth
- A sprinkle of chopped parsley for garnish

2022 is here! Are ready to start focusing on your health and weight loss, but your not sure how to start and don’t have the support you need. I’m here to help! I don’t teach diets or try to sell you products. I help you to learn the skills you need to change your habits so that you can lose weight and live a healthy lifestyle that lasts. Join one of my programs starting this month!

-30 Days to Jumpstart your Weight Loss: Learn how to eat, what to eat, when to eat, and why you eat.
-90 Day Complete Wellness: Achieve your goals over a three month program. This is an individualized program that will offer you coaching, accountability, and the proper tools to reach your goals.
-30 Day Health Program and Challenge with Cary and Chantel: I am teaming up with Chantel Ray to do this program. Chantel is not only my friend, but an author of 4 award winning weight loss books. Together, we will teach you the skills you need for health success and you will choose your goals and your own challenges to take on each week.

Please message me for more details about any of these programs. Also, for tips, recipes, and motivation, please follow my Instagram or Facebook group.

Give yourself the gift of health and nutrition this holiday season!
I know…..
The cookies are calling you. You’re busy shopping, wrapping, and writing cards. No time to cook healthy meals or workout. 🍪 🛍🎁
Remember…….
Health is the best gift you can give yourself. Nourish your body with healthy foods and take time to move and workout. 🥦🍎🏋️‍♀️
Now……
Get rid of the rest of the cookies, plan for a healthy meal later, and go on a walk. 🥗🏃‍♀️Everything else will get done and you will have a great holiday season! 🎄💪🏻❤️

Holiday Beets and Brussels Salad! 💚♥️It’s perfect for this time of year. It not only has the colors of the season, but it is packed with nutrients, vitamins, and minerals.

Ingredients:
- organic spring mix lettuce
- organic beets
- organic roasted brussels sprouts
- almond slivers
- balsamic dressing
-Goat cheese crumbles

This weekend I turned 43! 🎂I used to dread aging! I’d focus on all the wrong things when I became a year older. I now see birthdays differently. My goal is not to look like I did when I was in my 20s or 30s. It is to be the best version of myself at age 43. What does that mean to me? 🤔A balanced, happy, and healthy life. I can honestly say that I am happier, more fulfilled, healthier, and more fit now, than when I was younger. 😊💪🏻As the saying goes, aging is truly a blessing that so many don’t receive. The question is, what will you do with that blessing? Please reach out to me if you need a little help elevating your life. Sometimes a little coaching can go along way!❤️

It is possible to enjoy your favorite foods this Thanksgiving and still stay on track.
1. Stay hydrated. Start your day with a big glass of water. When we are dehydrated, we tend to eat more. Therefore, drinking more water will not only help you to eat less, but it will speed up your metabolism. 💧
2. Get moving. You can start your day with a workout or go on a walk after eating. This will burn calories, stimulate your metabolism, and aid in digestion.🏃‍♀️💪🏻🏋️‍♀️
3. Portion control is key! 🥘 The largest portions on your plate should be turkey or lean meat and green vegetables. 🦃🥦All of those creamy carbs and desserts should be small portions or a taste. 🥧🍰
4. Stop eating before you are stuffed. Enjoy your food and slow down while you’re eating. This will allow your stomach to tell your brain you are full. Once you feel satisfied, push your plate away.

I hope you have a wonderful Thanksgiving! Please share any tips you have for staying on track.

It’s Monday! If you want to eat healthy this week, set yourself up for success.
1) Make a list and plan for healthy meals. Stick to that list when you get to the grocery store. Unless, beautiful fruits and vegetables catch your eye. 🍓🫐🥑🥬Do not wonder over to the junk food aisle.
2) Get all of the junk food out of the house!🥧🍦🍩🍪Yes, that means clear your refrigerator and pantry of all of those items that are tempting you and are not good for you. If it’s not in the house, you will not eat it.
3) Fill the refrigerator and pantry with healthy options. Organic fruits, vegetables, and lean meats are good choices. Try to avoid processed foods, preservatives, and sugar.
4) Food prep snacks and lunches. Make small snack portions of chopped veggies, fruits, nuts, and other healthy snacks. That way when you are tempted to snack, you will grab a good choice because it is convenient. Make your lunches the night before so that you are not tempted to go through the drive-through.

I hope you have a happy and healthy week! As always, feel free to ask questions below or message me.😊

On this gorgeous fall day, make sure you take the time to enjoy the sunshine. 🍂☀️ As it gets colder and the days are shorter, we don’t get as many opportunities to be outside. You have to take advantage of days like this when it is perfect to be outside and moving. Remember we need at least 20 minutes of sunshine a day and 30 minutes of movement. Doing something active outside today for at least 30 minutes will benefit your health immensely! The sunshine alone well give you vitamin D (absorb calcium and strengthens immune system), improve your sleep (creates melatonin), reduce stress, and fight depression (increases serotonin). 🌞 The exercise will help you lose or maintain weight, strengthen muscles, and improve your heart health. 💪🏻❤️So get outside, get moving, and soak up that fresh fall air. Enjoy! Let me know what outdoor activity you choose to do today. 🏃‍♀️🎾⚽️⛳️🧘‍♀️🚴🏻‍♀️

Butternut squash salad! 🍁😋This is one of my favorite salads! It is delicious and nutritious! Do you have a favorite fall salad? If so, please share.

Ingredients:
-Organic spring mix
-Organic roasted butternut squash
-Pomegranate seeds
-Feta
-Unsalted pistachio pieces
-Balsamic dressing

Let’s talk coffee! Yes, we all know that there’s nothing better than a warm cup of coffee in the morning. ☕️ It’s soothing, makes us feel more alert, and gives us a little boost of energy. But, is coffee bad for you? When answering that question, there are many factors to consider. For example, how much you consume, what type you’re drinking, what time of day you’re drinking it, and what you’re putting in it.

Let’s break Those Down:
1)How much you consume ☕️☕️= no more than 400 milligrams a day or 3-4 cups / If you are petite, that number should be less.
2)What type you are drinking 💚= You should always drink organic coffee when possible. Regular coffee is filled with pesticides and molds. Research has shown that even after brewing at high temperatures, the coffee is still contaminated.
3)What time of day you are drinking it 🕛= Caffeine can have negative effects on your sleep patterns. Studies show that coffee should be avoided after 3:00. If you are sensitive to caffeine, you should avoid it after 12:00 or all together. This is due to the time it takes for caffeine to metabolize.
4)What you are putting in it 🥛 = Remember if you are putting lots of sugar and cream in your coffee, that morning cup of brew becomes a dessert. Try substituting the sugar for stevia or cut the sweetness all together. Substitute the cream for organic milk, organic almond milk, or organic oat milk.

I drink one cup of black organic coffee M-F and I add a little organic oat milk in my coffee on the weekends as a creamy treat.

So, if you are concerned about your health and you still want your morning cup of brew, you might have to change the way you do it. Please feel free to reach out if you have any questions. Happy brewing!

Congratulations! You ended the summer strong! From beach days to family trips, you rocked this parenting thing!😄💪🏻 ☀️🌊 🚤 ⛱🏕 🏄‍♀️ The kiddos are back in school. Now, it’s time to focus on YOU!!!!!! Take those steps to get happy, healthy, and organized. You’ve got this! If you’re not sure where to begin, or how to successfully get to your end goal, please message me.🙋‍♀️I would love to be a part of your journey.❤️

My family loves lasagna! I am always trying to make healthier versions of it. My favorite is a meatless version with layers of vegetables instead of noodles. Unfortunately, my kids aren’t up for that one. 😄They do like this healthy version. It is still gluten-free, made with lots of nutritious ingredients, and its yummy. 😋 🍅 🌿 🥕 🧅

Ingredients: All organic
- Organic Yellow Lentil and Brown Rice Gluten-free Lasagna Noodles
- Sauce: two 25 ounce jars of Tomato Basil pasta sauce, 1 pound of organic grass fed ground beef, 1/2 sweet onion, 15 baby carrots diced, 2 handfuls of diced spinach, and 3 Pressed garlic cloves
- Part-skim ricotta cheese
- Organic part-skim mozzarella

Summer is almost here. Time to start looking and feeling your best. Let me help you achieve your wellness goals.

Health Coach & Lifestyle Coach Are you ready to begin your wellness journey?

I hope you enjoy every minute of this beautiful day that God made for you!

Challenge yourself! This is not about being like someone else. This is taking yourself to your next level. Whatever that means to you. Walk that extra mile today. Take the stairs instead of the elevator. Try a new exercise. Step it up today! 💪🏻If you haven’t been exercising or have been off of your routine, start with any form of movement. You’re ready for it! You’ve got this!

How much water should we drink a day? You should be drinking half of your body weight in ounces daily. That means, if you weigh 150 pounds, you should be drinking 75 ounces of water a day. You should drink even more if you’re exercising or if it is a hot day.

When should you spend your money on organic produce? I personally try to buy all of my food organic and local if possible, but organic products are more expensive. When on a budget or trying to determine if you should spend the extra money on organic food, you should refer to the Dirty Dozen and Clean 15 lists. These are annual lists created by the Environmental Working Group. They show the fruits and veggies that contain the highest (Dirty Dozen) and lowest (Clean 15) level of pesticides each year.

2021 Dirty Dozen: Always choose Organic!
1. Strawberries
2. Spinach
3. Kale/ Collard/ Mustard Greens
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peaches
9. Pears
10. Bell and Hot Peppers
11. Celery
12. Tomatoes

2021 Clean 15: Don’t have to be organic!
1. Avocados
2. Sweet corn
3. Pineapples
4. Onions
5. Papayas
6. Frozen sweet peas
7. Eggplant
8. Asparagus
9. Broccoli
10. Cabbage
11. Kiwi
12. Cauliflower
13. Mushrooms
14. Honeydew
15. Cantaloupe

Sometimes “being still” is the most productive thing that we can do. It’s in those quiet moments that we are able to relax our minds, bodies, and renew our spirits. Take time to do what your body needs today. Feel the sunlight on your face. Listen to the sounds of nature around you. Meditate or count your blessings. Pray and renew your soul. Even God tells us to be still. Psalm 46:10

A plank is a simple exercise that has many health benefits. It works your entire core, biceps, neck, arms, glutes, back, thighs, and abs. It improves your posture, balance, and stability. It can be done anywhere!

Watermelon and Feta Salad! It’s finally that time of year to make one of my favorite salads. This salad is so flavorful and refreshing on a warm day. The best part is that it is super easy to make.
Ingredients:
- Arugula
- Watermelon
- Feta
- Mint
- Pine Nuts
- Dressing = 1/4 cup of extra-virgin olive oil, 1 /2 tsp honey, 2 Squeezed clementines (Any orange will do. That is just what I usually have on hand.) 2 squeezed lemons, 1/4 tsp kosher salt, and a sprinkle of pepper.

I hope your weekend is filled with sunshine, laughter, love, and fun! I am sending you good vibes this weekend! Relax, play, and unwind. You’ve worked hard all week. Enjoy it! ☀️ 🌊
FYI the drink in this picture is a Fruit Mocktail (alcohol-free cocktail). It is not very often that I drink during the day, so sometimes I still want something fun and nutritious.
Ingredients:
- Strawberry Perrier
- Strawberries
- Blueberries
- Blackberries
- Mint

Banana split parfait. I had several people ask me about what Luke was eating for his birthday breakfast. This was his birthday morning breakfast. It looks like a banana split, but it is a parfait. We eat with our eyes first, so even kids are excited about this one.
Ingredients: All organic except for the granola
- Banana
- Strawberries
- Blueberries
- Blackberries
- Yogurt= I usually use the Greek plain 0% milk fat, but as a little treat he had Stonyfield Organic probiotic Vanilla
- Granola = KIND healthy grains oats and Honey

Turkey chili. It’s the perfect healthy comfort food on a rainy day or any day.
Ingredients: all organic
- Brown rice
- 2 lbs Ground turkey
- 1 red pepper
- 1 Green Pepper
- 1/2 sweet onion
- 3 garlic cloves
- 1 can diced tomatoes, undrained
- 1 can pinto beans
- 1 can black beans
- 2 cups chicken broth
- 1 jar of Marinara sauce
- 3/4 cup corn
- seasoning: Chili powder, salt, pepper, cumin, garlic powder, Cayenne pepper, red pepper
- Small amount of sour cream, Mexican cheese, and cilantro, or parsley, on top.

Don’t fill your body this morning, fuel your body! Sometimes we grab things that are easy for breakfast (Cereal, muffins, donuts, etc). We have things that are filled with processed ingredients and sugar. Our mindsets are to eat because we are hungry. We need to think that we are eating to fuel our bodies to get through the day.

There are so many healthy, fast, and nutritious options. This is one of my personal favorites. Avocado toast with a side of berries!

It’s Taco Tuesday! Craving the flavors, but need a healthier version. Try a nutritious taco salad.

Ingredients: All ingredients are organic except for the Greek yogurt and spice.
-Mixed greens
-tomatoes
-Sweet corn on the cob
-Black beans
-Avocado
-Chicken breast seasoned with Taco seasoning/ I use the McCormick brand with less sodium. The ingredients are clean.
-Dressing/ 1/2 cup of your favorite healthy salsa mixed with 1/3 cup plain Greek yogurt.
-If you need a little crunch, add a few organic tortilla strips. Enjoy!

Craving Italian, but need a healthier version. Try spaghetti with spaghetti squash and a caesar salad. For your spaghetti sauce, use organic, grass fed beef. Also, use organic vegetables (sweet onion, carrots, spinach, and garlic)and marinara sauce. Top with flat leaf parsley. For your salad, Try swapping out regular croutons for organic whole wheat ones. I buy the bread and make my own croutons in the oven. Go light on the dressing. Enjoy!

Are you trying to eat a healthy lunch? Try substituting your normal sandwich and chips with a Plantpower Thin stuffed Sandwich. I use the Outer Aisle brand from Harris Teeter. This sandwich has organic turkey, avocado, tomato, mesclun greens, and hummus. I paired it with a side of quinoa with spinach and carrots mixed in. This is a great Gluten-free and dairy free lunch option.

This is one of my new favorite meals. It is healthy, gluten-free, and yummy!

Savory chicken with spaghetti squash:

Ingredients: All Organic
-Boneless chicken thighs without skin
-Spinach
-Sweet onion
-Sun-dried tomatoes
-Garlic
-Salt and pepper
-Red pepper flakes
-Chicken broth
-0% fat free milk
-Parmesan
-Dried thyme
-Dried oregano
-Dried basil
-Spaghetti squash
-Olive oil

Beets and Brussels Salad! This salad is not only delicious, but it is a way to fill your body with some power foods. Many people don’t think about eating beets. Beets are root vegetables that are packed with essential vitamins and minerals. They help reduce blood pressure and contain anti-inflammatory agents. What are some of your favorite recipes with beets?

Ingredients: All organic
- spring mix lettuce
- beets
- oven roasted brussels sprouts
- grilled chicken
- almond slivers
- balsamic dressing
-If you can have dairy, goat cheese pairs great with these ingredients.