A Healthy Footing

If gluten and dairy are not your friends OR if you are on a mission to improve your health, you might enjoy these waffles from Dr. Mark Hyman. I definitely do.

They’re quick and easy, just throw the short list of ingredients in the blender, cook, freeze and grab one or two when you have a craving for a warm waffle for breakfast.

Pro tip - top with almond butter (only almonds in the ingredients- I get mine from Costco) and raspberry syrup (1/2 C frozen raspberries in a mug with a drizzle of pure maple syrup, microwaved for 1 minute)

Enjoy!

https://drhyman.com/blogs/content/grain-free-wild-blueberry-waffles

🍴Packed Lunch Ideas🍴
For Work
Tuesday’s Lunch

Last week I told you to pack your lunch. This week I will show you my lunches to help give you some ideas.

Main: Quesadilla from leftover fajitas
Sides: Veggies & guacamole & a pear

Snacks: plain mixed nuts with added raisins and sprinkled with cinnamon
Leftover pumpkin baked oatmeal topped with plain Greek yogurt (recipe from The Natural Nurturer - Sunday breakfast and doubled the recipe for leftovers through the week)

Fajita Ingredients: Slow cooker recipe from Real Food Whole Life - organic chicken, bell peppers, onions, salsa and seasonings, grass fed block cheddar cheese. Topped with guacamole and Romain lettuce

ALL ingredients from Aldi, except the tortillas, which are Siete tortillas from Costco

Caveat - the majority of my lunches are dinner leftovers from the night before. Cooking a simple, real food dinner most nights, and doubling the recipe if needed, sets me up for easy lunch success all week.🙌

🥗 Do you pack your lunch for work or go out and buy something? 🥪

It’s about half and half where I work. While I keep my mouth closed at work, you know that I am going to tell you 🫵 to pack WAY more often than buy.
Here’s why…

1. You will save A TON of money 💰
2. You will do the Earth a BIG favor by reducing packaging waste ♻️
3. You will make MAJOR gains towards your health goals (but you knew I was going to say that) 💪

I realize this takes more effort and preparation than going out and buying something. Here’s what works for me…
1- As I clean up dinner, I pack leftovers for my lunch the next day.
2- I keep my kitchen stocked with easy-to-grab things (fruit, veggies with hummus/guacamole packs, Lara Bars, nuts and seeds, hard boiled eggs….).
3- I give myself enough time in the morning so I am not rushed.

Any other packers in this group? What helps you make a packed lunch happen?

Simple swaps, overtime, can add up to big health changes. We’re still talking snacks….
A handful of nuts or seeds are a great snack option (if you are not allergic of course) AND a great topping for salads, rice bowls, oatmeal, smoothie bowls…..

They’re a good source of:
- protein 💪
- Healthy fats 🧠
- Fiber 💩
- And important vitamins and minerals

BUT WAIT….read the ingredient label before you buy (are you sick of me saying that yet?)

Avoid nuts roasted in oils and choose raw (ideal) or dry roasted as much as possible.

*Free tips
- Peanuts are the heaviest sprayed nut, so choose organic as much as possible.
- Be adventurous and eat a variety of nuts for a variety of health benefits.

What are your favorite nuts to eat and how do you eat them?

Our current phase of life ….
Work / School
Eat
Sports
Sleep
Repeat

Anyone else in this phase? We have 6 sports games this weekend and a practice🤪.

I could easily say, “My life is crazy busy right now. I don’t have time to exercise.”
But that’s not true. If I am creative with my time, I have the time to invest in myself.

If you find a way to move your body everyday, here’s some of the many benefits…
- better sleep
- better mood
- decreased doctor bills
- decreased risk of some cancers
- stronger bones and muscles
- longer life
- better brain function
- weight loss….

A 1 1/2 hour football practice 22 minutes away turned from 👎 to 👍 when I took a 30 minute walk down nearby Darlington Rd where big oak trees line the road and some of the cutest houses are. Which house is your favorite? 👇

“I wish I had more on my plate.” Said no parent EVER!

Adios slow summer days, hello school, afterschool activities and the busy life.

What is your biggest obstacle to taking care of your health? Lack of time is what I hear most often from my clients.

So what do we do? We dive into their day and find small pockets of time where self-care will fit.

Confession - I don’t love spending my evenings at sports practices. I know, mom of the year 🏆 BUT it helps if I transform this time into something beneficial for me too.

Right now I’m sitting at my daughter’s flag football practice. What are some simple things I can do during this time that would benefit my health?

Tell me your ideas in the comments.

“I wish I had more on my plate.” Said no parent EVER!

Adios slow summer days, hello school, afterschool activities and the busy life.

What is your biggest obstacle to taking care of your health? Lack of time is what I hear most often from my clients.

So what do we do? We dive into their day and find small pockets of time where self-care will fit.

Right now I’m sitting at my daughter’s flag football practice. What are some simple things I can do during this time that would benefit my health?

Tell me your ideas in the comments.

Hey there beautiful momma! Are you feeling worn out, stressed and low on your priority list?

I’ve been there. 👎

Let me assure you, taking care of yourself is NOT selfish - it’s essential for being the best mom you can be.

As a Functional Medicine Health Coach and a mom of three, I help busy moms get their energy back and feel great again, especially while transitioning through perimenopause.

Together we can restore your energy, health, and joy, allowing you to be your best self for you and your family.

If you are ready to make yourself a priority again, I am excited to help you make it happen.

Hello Healthy Footing Friends! Did you think I forgot about you? Here’s a quick update on where I have been and what we have been up to:

🏠 Beginning of July we moved out of our home in Virginia Beach
🏖️ We drove to South Carolina for a much needed family vacation
🚛 We moved to Ohio. My husband is retiring from the military and we are planting our roots (we moved all over the US and even to Germany over the past 15 years - super fun and super exhausting)
🏡 We moved into a cute, little, old ranch home temporarily and have been painting, updating, purging and making it a home
🇺🇸 My husband (and our family) retired from the military (big moment with all of the emotions)
🏗️ We are building a home and broke ground two weeks ago
🤯 We are figuring out life. Job hunting, setting up schools, finding doctors and dentists, exploring and making new friends, adjusting to life outside of the military…

Life has been a tad crazy. Now that we are mostly situated, I will be back to sharing with you all about regaining your health OR being proactive about your health through lifestyle modifications. Sleep, stress, movement, food, your environment and relationships all play a BIG role in your health and my job is to help you rebalance those areas, in a way that works for you and your unique life, so you can feel physically and mentally healthy, energized and live a long and active life.

If you want, you can let me know in the comments what kind of tips would be especially helpful.

Hello Healthy Footing Friends! Did you think I forgot about you? Here’s a quick update on where I have been and what we have been up to:

🏠 Beginning of July we moved out of our home in Virginia Beach
🏖️ We drove to South Carolina for a much needed family vacation
🚛 We moved to Ohio. My husband is retiring from the military and we are planting our roots (we moved all over the US and even to Germany over the past 15 years - super fun and super exhausting)
🏡 We moved into a cute, little, old ranch home temporarily and have been painting, updating, purging and making it a home
🇺🇸 My husband (and our family) retired from the military (big moment with all of the emotions)
🏗️ We are building a home and broke ground two weeks ago
🤯 We are figuring out life. Job hunting, setting up schools, finding doctors and dentists, exploring and making new friends, adjusting to life outside of the military…

Life has been a tad crazy. Now that we are mostly situated, I will be back to sharing with you all about regaining your health OR being proactive about your health through lifestyle modifications. Sleep, stress, movement, food, your environment and relationships all play a BIG role in your health and my job is to help you rebalance those areas, in a way that works for you and your unique life, so you can feel physically and mentally healthy, energized and live a long and active life.

🌟 Vacation Exercise Benefits 🌟

Going on vacation soon? Don't skip out on staying active! Are you part of the "I"m on vacation. I'm not exercising OR I can't exercise." Here are 3 reasons why exercising on vacation is a game-changer:

1️⃣ Boost your mood: Exercise releases endorphins, helping you feel happier and more relaxed, perfect for making the most of your getaway!

2️⃣ Maintain energy levels: Keeping up with a workout routine can help combat fatigue from travel and late nights, keeping you energized for all the fun adventures.

3️⃣ Stay balanced: Vacation indulgences are part of the fun! Exercise helps you stay balanced, so you can enjoy those treats guilt-free.

Here's what I do....Sleep until I wake up naturally, put on my exercise clothes, and get outside. Walk on the beach, walk through the city, push play on a workout video (I did a 25-minute bodyweight workout through Bodi.com - phone propped on the cooler and beach towels for a mat).... and get your exercise in before the day begins. You will feel great because of it.
Remember, it's all about balance and enjoying your time away while taking care of yourself. 💪✨

Hey friends! We are in the middle of moving, so I wanted to pop on to let you know that what I share will likely be a tad different and less often for the next few weeks.

If you have been following along for health tips and don’t know me personally, here’s a tiny bit about me…..

I’m the spouse of a US Marine that is retiring this fall, after 20 years of service. The past 15 years has been a roller coaster ride of fun, adventures, challenges, struggles and everyday life. Military life becomes a big part of who you are and what you identify with. It feels completely unreal that the years have gone by so quickly and the military will not be a part of our life anymore. Big and exciting changes ahead for our family.

As a military spouse, we often put our careers on the backburner to take care of our family while our military spouses job demands really long hours, travel, deployments and moving every 1-4 years. As my babies have grown, I have been able to take the time to work on my career and ambitions, becoming a Functional Medicine and Nationally Board-Certified Health Coach.

Helping you enjoy great health for yourself and your family has always been my passion and goal. I love sharing what I have learned with you and pray that it is helpful. Thank you for following along and growing with me!

Thinking of all of my military, contractor, and GS friends during this PCS season (PCS = permanent change of station = moving for the millionth time). If you know someone that is in the middle of moving, be a doll and take them a home cooked meal. They will love you for it.

www.ahealthyfooting.com

Hey friends! We are in the middle of moving, so I wanted to pop on to let you know that what I share will likely be a tad different and less often for the next few weeks.

If you have been following along for health tips and don’t know me personally, here’s a tiny bit about me…..

I’m the spouse of a US Marine that is retiring this fall, after 20 years of service. The past 15 years has been a roller coaster ride of fun, adventures, challenges, struggles and everyday life. Military life becomes a big part of who you are and what you identify with. It feels completely unreal that the years have gone by so quickly and the military will not be a part of our life anymore. Big and exciting changes ahead for our family.

As a military spouse, we often put our careers on the backburner to take care of our family while our military spouses job demands really long hours, travel, deployments and moving and totally starting over every 1-4 years. As my babies have grown, I have been able to take the time to work on my career and ambitions, becoming a Functional Medicine and Nationally Board-Certified Health Coach.

Helping you create and enjoy great health for yourself and your family has always been my passion and goal. I love sharing what I have learned with you and pray that it is helpful. Thank you for following along and growing with me!

Thinking of all of my military, contractor, and GS friends during this PCS season (PCS = permanent change of station = moving for the millionth time). If you know someone that is in the middle of moving, be a doll and take them a home cooked meal. They will love you for it.

www.ahealthyfooting.com

School is officially out, lunch #5 - cleaning out the cupboard

The kids are home from school and they are HUNGRY!

Over the next few days (and here and there throughout the summer) I am sharing some quick, easy and healthy lunches we are eating at our house.

Today’s 10 minute menu:

Salmon salad / chickpea salad
- 2 cans wild caught salmon or 1 can chickpeas
- 1 Tbsp avocado mayonnaise
- 1 Tbsp Greek yogurt
- 1 stalk celery, chopped
- 2+ tbsp diced onion
- 1-2 dill pickles, diced (find the good ones in the fridge section)
- salt and pepper to taste
- chopped fresh dill if you’re feeling fancy

Instructions:
- Drain salmon OR drain and rinse chickpeas, add to a bowl (if making chickpeas, roughly mash with back of a fork)
- Add all ingredients to a bowl and mix, taste and add salt and pepper as needed (you can add a little pickle juice too)
- eat with almond or seed crackers, whole wheat tortillas, lettuce leaves, OR try these lentil tortillas I made… https://elavegan.com/lentil-wraps/

Sides:
- lettuce and tomato for toppings
- clementines
- cucumbers, carrots and hummus
- water & sparkling water to drink

Kid approved + colorful plant food + protein + healthy fats = 👌

My usual criteria:
- always check for real food ingredients on packages
- include a fruit and veg in a variety of colors
- always include clean protein
- buy organic as much as possible

We are in the middle of packing for what feels like move #1,000, I am trying to use up pantry items and our meals are starting to get random.
Stay tuned to see what interesting things I whip up 🤪

School is officially out, lunch #5 - cleaning out the cupboard

The kids are home from school and they are HUNGRY!

Over the next few days (and here and there throughout the summer) I am sharing some quick, easy and healthy lunches we are eating at our house.

Today’s 10 minute menu:

Salmon salad / chickpea salad
- 2 cans wild caught salmon or 1 can chickpeas
- 1 Tbsp avocado mayonnaise
- 1 Tbsp Greek yogurt
- 1 stalk celery, chopped
- 2+ tbsp diced onion
- 1-2 dill pickles, diced (find the good ones in the fridge section)
- salt and pepper to taste
- chopped fresh dill if you’re feeling fancy

Instructions:
- Drain salmon OR drain and rinse chickpeas, add to a bowl (if making chickpeas, roughly mash with back of a fork)
- Add all ingredients to a bowl and mix, taste and add salt and pepper as needed (you can add a little pickle juice too)
- eat with almond or seed crackers, whole wheat tortillas, OR try these lentil tortillas I made… https://elavegan.com/lentil-wraps/

Sides:
- lettuce and tomato for toppings
- clementines
- cucumbers, carrots and hummus
- water & sparkling water to drink

Kid approved + colorful plant food + protein + healthy fats = 👌

My usual criteria:
- always check for real food ingredients on packages
- include a fruit and veg in a variety of colors
- always include clean protein
- buy organic as much as possible

We are in the middle of packing for what feels like move #1,000, I am trying to use up pantry items and our meals are starting to get random.
Stay tuned to see what interesting things I whip up 🤪

School is officially out, lunch #3….

The kids are home from school and they are HUNGRY!

Over the next few days (and here and there throughout the summer) I am sharing some quick, easy and healthy lunches we are eating at our house.

Today’s 10 minute menu:

Chickpea/Red Lentil Pasta With a Sauce Buffet
- Chickpea or red lentil pasta (found in pasta section at most stores - real ingredients + protein + gluten free)
- Sauce - I had Rao’s pasta sauce, Delallo’s Simply Pesto sauce and grass fed butter with a WEDGE of Parmesan in my fridge

Sides:
- strawberries
- ants on a log
- raw cashews and pumpkin seeds
- water to drink

Kid approved + colorful plant food + protein + healthy fats = 👌

My usual criteria:
- always check for real food ingredients on packages
- include a fruit and veg in a variety of colors
- always include clean protein
- buy organic as much as possible

Are these lunch posts helpful? What else would you like to see?

School is officially out, lunch #2….

The kids are home from school and they are HUNGRY!

Over the next few days (and here and there throughout the summer) I am sharing some quick, easy and healthy lunches we are eating at our house.

Today’s 10 minute menu:

Quesadillas
- Siete Tortillas (found in freezer section & Costco)
- cheese (buy block of white cheddar or Gouda & shred)
- other filling ideas: white or black beans (mash and spread on), avocado (mash and spread on), leftover chicken, chopped bell pepper….

Sides:
- sliced cucumber
- carrot sticks
- broccoli
- guacamole, salsa or hummus
- cantaloupe
- water to drink

Kid approved + colorful plant food + whole grains + protein + healthy fats = 👌

My usual criteria:
- check for real food ingredients on packages
- include a fruit and veg in a variety of colors
- always include clean protein
- buy organic as much as possible

* I made mine fancier. Inside my tortilla was great northern beans, feta from goats milk & chopped sundries tomatoes. Then topped with a salad of arugula, cucumbers, tomato and avocado and a quick homemade vinaigrette that I keep in my fridge. Scroll through the pics to see.

What are your go-to summer lunches?

School is officially out….

Which means your kids are constantly hungry.

Would some quick, easy and healthy lunch ideas be helpful? Follow along through these next few days and I will share some of what we’re eating at our house.

Today’s 10 minute menu:

Whole wheat pita pizza (bake on 450 for 5 min)
- whole wheat pita or tortilla
- pizza sauce
- fresh mozzarella (buy the ball and shred yourself)

Sides:
- sliced cucumber
- carrot sticks
- hummus
- sliced apples with nut butter
- water to drink

Kid approved + colorful plant food + whole grains + protein + healthy fats = 👌

My usual goals:
- check for real food ingredients on packages
- include a fruit and veg in a variety of colors
- always include clean protein
- buy organic as much as possible

What are some of your go-to summer lunches?

How many of you were taught how to live a healthy life?

🍲 What foods nourish your body
🌍 How to cook food from the earth
👟 Incorporating movement into your day
🛌 Sleeping well
🧘 Managing stress
🥰 The importance of a supportive community
✨ Spiritual growth

It's not something we think to teach or place a lot of importance on. We learn how to do well in school and build a successful career, which is definitely important. However, if we don't have a healthy foundation, mentally and physically, it gets really hard to show up well for our families, careers and life.

Is weight loss your goal?

How many different diets have you tried that you have not been able to stick to? Why do you think that is?

Here’s a better approach….
Instead of focusing on calories, counting and tracking, focus on the quality of food you are eating and the variety of colors on your plate.

Fake and processed foods have given food a bad rap, but food is not your enemy. Imagine it is the year 1800 and fast food and packaged food are not available. What would you eat?

The list of options is actually really long AND delicious.

Lunchtime Strawberry Avocado Salad

I often eat salads for lunch because they’re…
🍓 quick and easy to throw together
🍓 healthy fats & phytonutrients to keep my body healthy
🍓 a lot of food groups in one dish
🍓 I have grown to love salads over the years

Here’s the recipe:
Dressing (make a big batch to have handy)
- 1/2 C Extra Virgin Olive Oil
- 1/4 C Apple cider vinegar
- 1 Tbsp Dijon mustard
- 1 Tbsp raw/local honey
- 2 garlic cloves, minced
- 1/2 tsp salt
- 1/4 tsp pepper & paprika
Mix all ingredients in a jar and shake

Salad:
🥗 spinach or arugula (or both)
🥗 1/4-1/2 cubed avocado
🥗 handful of pistachios
🥗 1/4-1/2 C cooked quinoa or garbanzo beans
🥗 handful of sliced strawberries
🥗 Tbsp crumbled goat or feta cheese
🥗 any other veggies you have on hand & want to add

Pro tip: Keep a whole grain handy in the fridge to use as needed (I had a bowl of quinoa in my fridge).

Bon Appetite!

Anyone else love salads? 🙋‍♀️

Consistency is key for improved health, weight loss, better sleep, reduced stress …whatever your goal may be.

How can you be more consistent?
Plan and prep!

Pencil it in your weekly calendar, find a consistent time that works, know exactly what you will do…

My exercise clothes are set out for tomorrow morning and I know exactly which workout program I will press play on.

Think of a positive habit you have formed in the past. What helped you be consistent?

I recently became a volunteer coach for Partners in Change, an organization based out of Atlanta, GA that pairs trained volunteer coaches with other adults seeking to self-empower and improve their lives and circumstances and move beyond difficult financial constraints or living situations.

​My new friend and I meet via Zoom once a week for a year and talk about her life, challenges and goals, ultimately helping help her move forward. So far it has been a really great experience, I look forward to our weekly talks and I am wondering who will gain more from this experience in the end, her or I.

Functional Medicine Coaching Academy’s (FMCA) Community Coaching Initiative is a professional coaching development program operating in collaboration with Partners In Change (PIC) nonprofit organization.

This initiative fosters upward mobility for vulnerable populations that PIC champions and deepens the knowledge of both health and life coaching skills for Functional Medicine Certified Health Coaches. As leaders in their fields, FMCA and PIC are creating advancement opportunities for coaches, clients, and the communities they impact in this year-long, one-to-one coaching program.

Who needs an easy & healthier sweet tooth fix? 🙋‍♀️

Once upon a time, sugar consumption was primarily from natural sugars - fruit. 🍎 🍌 🍉

Nowadays, we eat A LOT of added sugars. Mostly from packaged foods, and sometimes without realizing it (sauces, dressings….).

Cutting WAY back on sugar will make huge improvements to your health, waistline and could actually add years to your life.

How do you do it?
1- eat real food
2- read ingredient labels for sneaky added sugars
3- replace refined and fake sugars with natural sugars

Try out these Apple “Cookies”

1- wash and core an organic apple
2- cut in 1/4” rounds
3- spread on nut butter of choice (only nuts in ingredients)
4- top with healthy toppings - below is chopped dark chocolate, unsweetened coconut flakes, and chopped pecans

How do you get a healthier sweet fix? Share with us in the comments, please!