Fresh Off the Square

01/14/2024

Sunday lunch for the fam!

I think I mentioned I cook big on Sundays. I usually have kids and in-laws and such who enjoy a big Sunday lunch.

This is NOT whole 30 compliant only because of the dairy, but it might fit that half 30 I made up, lol. I did use gluten free brown rice lasagna noodles. Sounds terrible-taste wonderful! No one could even tell!

Also, food photography is not my specialty and something I really need to work on. How do they make it look sooo good!! But I digress.

Lasagna (always better in day 2)

1 pound ground beef
1 pound ground pork
Italian seasoning blend
1 small onion, diced
2-3 cloves of garlic minced
48 ou (that’s 2 jars) of marinara/spaghetti sauce. (Remember to look for a short ingredient list and no added sugar. You can also make your own tomato sauce if you have the time.)
12 lasagna noodles, boiled about 10 minutes and then drained. Or get the no boil kind.
3cups shredded mozzarella
1.5 cups shredded Parmesan
2 eggs
Ricotta cheese-the big one. (I think it’s 24 ounces?)
Salt and pepper
1-2 tablespoons dried Parsley

Preheat overn to 350.

On the stovetop, Brown the pork and beef with 2 tablespoons of Italian seasoning blend, until cooked through. Scoop the meat mixture into a bowl leaving some of the fat (about a tablespoon) to cook the onion in. Add garlic and sauté until fragrant. Add the meat mixture back to pan and add the spaghetti sauce. Mix well and Simmer for about 5 minutes.

While that’s cooking, combine 2 cups of mozzarella, 1 cup, of parm, the eggs, the ricotta, the salt, pepper, and the parsley.

In a 9x12 casserole dish, layer 1/4 of the meat sauce, 4 noodles, 1/3 of the cheese mixture. Continue layering meat, noodles, cheese until it’s all used up. Top the whole casserole with the remaining shredded mozzarella and parm. Sprinkle parsley on top.
Cover casserole with a sheet of tin foil that has been Sprayed with nonstick spray on the underside to prevent sticking.
Bake for 50 minutes. Remove the tin foil and bake 10 more minutes.
Let the lasagna cook or rest for at least 10 minutes before slicing.

We paired this with a big green salad. Green beans and garlic bread/toast would also be nice to round out this big meal! And it makes plenty so you’ll have some leftovers for one night this week! Enjoy!

01/12/2024

Now I’m caught up!

Check out this app my friend sent me! It’s called BobbyApproved. She’s been scanning everything in her pantry, lol!

It can be overwhelming reading the ingredients in the grocery store when you don’t really know what you are looking at or looking for.

Use the app in the grocery store or at home. Your purchases may not all be ‘Bobby approved’ but you can at least learn what some of these terms are and start to wean yourself off of them. Knowledge is power!

Remember, we are trying to keep the junk out of our gut. Your gut biome helps control hormones. Hormones are chemical messengers responsible for coordinating most everything in your body: metabolism, weight regulation, diabetes, mood, reproduction, growth and development, etc. it all starts with the gut!

Once we identify and eliminate some of these chemicals and over processed foods-we are going to fill it with some gut-loving nutrition! Stay tuned!

01/12/2024

Day 11! (Yes, I missed a day. No excuse-just forgive me! I’ll double up today)

I talked about snacks and our health a little bit. Here is an article and a study from one of my favorite nutritional gurus, Dr Mark Hyman. Basically most people are snacking on the wrong things! If you have to have a snack, at least make it a nutritious one.

“This study analyzed dietary data from 20,000 adults and found that two snacks per day contributed to 19.5%-22.4% of their daily energy intake. Americans consume an average of 400-500 calories per day from non-nutritive snacks, essentially adding an extra meal to the day. I’m not a proponent of counting calories, but it’s important to recognize when foods are having this much of a caloric impact without contributing to nutrient sufficiency. The most commonly eaten snacks seen throughout the study consisted of convenience foods high in carbohydrates, fat, and sugar. This is a recipe for increased cravings, weight gain, and metabolic syndrome. It serves our bodies’ natural cellular waste-removal processes to have some time between meals, but realistically I know we all need a snack sometimes. In lieu of snacks high in refined grains, seed oils, and sweeteners, try combining fiber, protein, and fat from real foods for a more satiating and nourishing outcome. Cucumbers with olives and hummus, seed crackers with canned salmon and celery, or carrots with almond butter are some of my favorites.”

Little is known about the snacking patterns among adults with type 2 diabetes. The contribution of snacks to energy and nutrient intakes is important to further understand dietary patterns and glycemic control. The purpose of this study is to evaluate snack consumption among adults according to diab...

01/10/2024

On to day 10!!

How are we doing out there? I’ve dropped 4 pounds by just quitting the sugar/gluten!

Feeling pretty good at my workouts too! (You can always find me at 5:15am The Health Club teaching a HIIT workout on MWF!)

I’m always talking about “reading the ingredients”, but what does that mean exactly?

🌶️ You want to look for simple ingredients. Mostly what you can pronounce but you can always google it if you don’t know it. For example, Ascorbic acid is simply vitamin C 🍊 . However, ‘natural flavors’ although it sounds good, just means that it was originally extracted from a plant or animal and then a food chemist created something from it. That’s according to healthline.com (not Paige!) In fact, the FDA hasn’t officially defined the term ‘natural’! 🤔🤔
I’m not saying to avoid them altogether, but if you have major food sensitivities, these flavors could be a source.

🌶️ I try to live by the 5 or less rule. When you get more than 5 ingredients, there tends to be too many things you don’t really need. Ingredients on all packages are listed in order from greatest to least.

🌶️ Avoid artificial flavors, preservatives, and taste enhancers like MSG, high fructose corn syrup, BHA, BHT, and TBHQ. Many of these have been classified as potential endocrine disrupters and/or cancer causing in laboratory studies. And even if they don’t ultimately cause something deadly in you, they can really mess with your gut biome (all that good bacteria in your gut) and keep you from digesting and utilizing your nutrients to the best of your body’s ability.

Some of these addictives have been banned in other countries outside the USA. I wonder why? 🤔🤔

Check out these examples here. I have 3 different creole seasonings that can be purchased. See the different ingredients? All for the same spice. One is Zatarains (too many enhancers for me) , one is Tony Chachere’s (better) and one is Spice It! (Best-just plain ole spices). You can find the Spice It brand with my friends at Piggly Wiggly of Carthage!

The other picture is one of my favorite cereal bars I used to eat all the time. Check out that second ingredient. Not only is it mostly sugar, but again down the list is honey, and again in brown sugar syrup!! Besides that you’ve got those rancid oils (canola and sunflower), soy lecithin (the extraction process for this involves hexane-a solvent used in glue and varnish), and check out the fine print: Contains Bioengineered Food Ingredients.

I’m not sure that we know all the side effects and results of these added chemicals and processes, but why fool with it if you can avoid it? Could these chemicals be contributing to the rise in cancer, diabetes, heart disease, chronic inflammation, etc?

This is why we learn to grow, cook and prepare for ourselves the best we can!

01/08/2024

Day 8 of the diet detox!

How are you feeling? If Anyone has some accomplishments they’d like to share, I would love to hear them! Is your digestion better? Maybe your joints are less achy? Have you lost a pound or two?

Never fear, it is working. Sugar is like a drug so there may be some withdrawals. Hang in there: you WILL feel better. And gluten can be tricky to locate in all the products.

Tonight is the national championship and although the football 🏈 may be blah (where’s the SEC?!) the food doesn’t have to be! My family loves to do a train-wreck 🌮 tacos on ballgame nights! Makes for an easy and quick supper on a busy week night. And yes, it can be healthy!

For a serving of 4:
Brown 1 pound of ground beef, drain and then add taco seasoning.
Good taco seasoning is McCormick but it’s even better if you make it yourself! (Recipe in comments)

Then be sure to load it with allll the veggies! Shredded Lettuce, pico de gallo, salsa, avocados 🥑(or guacamole-homemade of course-recipe in comments also!), diced onions and peppers, jalapeños, black olives, diced tomatoes, and on and on!

You won’t even miss the cheese and sour cream should you be doing non dairy.

Serve these on top of some of those fancy chips I posted yesterday or even tortilla chips. Just check ingredients. You are looking for a short list: only corn, oil, and salt. If you can find the non-gmo blue corn, even better!

Are you teamHuskie or teamWolverine? Both sound equally 😎 to me!

01/07/2024

Sunday is prep day.

Set yourself up for success by planning some meals for the week. One of the worst things you can do is wait till you are hungry and then decide what you are going to eat! You’ll end up grabbing a pizza or eating junk just to fill your belly. And don’t get me wrong-I love pizza. But it is a TREAT. For me, this month, it is off limits because of the crust. But on a regular week that is still a convenience meal that needs to be eaten sparingly.

(If you’re journaling, take note of how many times you are eating out. You have very little control over your food and diet if you are constantly eating out.)

This week, many of us go back to school. So look at your week and plan accordingly. You really only need to focus on 3 meals. I find that the rest takes care of itself through leftovers, preplanning or just our plans changing. And maybe 3 meals isn’t so overwhelming!

We have two ballgames this week and a meal served at church on Wednesday nights. So that leaves me with a full on meal for Monday, Thursday and Sunday. We usually put something fun on the grill for Saturday night.

Here’s how I attack that:

1. Prep: Grill or bake a whole pack of boneless chicken breasts. Go ahead and slice or dice this and put in the fridge for the week. These are great for last minute meal options, or packing a lunch. Top a green salad, add to a quinoa/rice bowl, make chicken salad, sauté it with some onions and peppers (you can buy a bag of frozen to save time) and top a baked potato with it, lots of options!

2. Prep: Get your salad ready. It’s so easy to put a salad on the table for everyone to add to their meal. The washed and ready to eat salads make this very convenient. I usually combine this with some romaine or iceberg to keep it crunchy. All you need is a tomato and a cucumber and you are ready to go! (I’ll talk salad dressings on another day. For now let’s get the salad going!)

3. Meal #1 Plan at least one crockpot meal or soup for the week. We have been loving our white chicken chili, but we also love regular chili, a roast, a whole chicken, 15 bean soup, veggie soup, there are so many good choices! Make a large portion for leftovers or freeze for a future night. I like to do Monday crockpot/soup so I have it for the rest of the week.

4. Meal #2 One night can be a simple meat and veggies. Choose your favs: pork chops, hamburger steak, Chicken wings and then add two veggies: roasted broccoi, baked sweet potatoes, steamed carrots, Brussel sprouts, cabbage, mushrooms, greens! (And don’t forget that salad that is ready to go!!)

5. Meal #3 : A simple sheet pan meal or casserole. Easy peasy. Sheet pan chicken fajitas or sheet pan pork tenderloin with sweet potatoes and pineapple. (I’ll post links to recipes in the comments)

Here are a few of my favorite grocery store items to grab up too:

01/04/2024

Day 4!
Are you getting plenty of protein?

Protein is one of three essential macronutrients — protein, carbohydrates, and fats — the human body needs in large quantities simply to survive.

A protein deficiency can lead to a range of issues, including:

Feeling weak and tired
Loss of muscle, leading to muscle degeneration
Fatty liver disease, which can result in liver failure
Fluid retention, causing swollen and puffy skin
Vulnerability to viruses and bacteria
Stunted growth in children
Brittle bones, increasing the risk of fractures
Hair loss or brittleness
Dry skin and nails
Hormone imbalances
Mood swings

The 9 essential amino acids (meaning essential for your body to function!) must be obtained through food and nutrition.

(Excerpts taken from becomeio.com)

What are YOUR favorite forms of protein?

While I love an organic vegan protein powder, I also love meat! Brack Rudolph made us some excellent SMASHburgers last night (eaten without the bread of course but all the fixin’s)! As a side I had oven baked fries from whole potatoes (no additives or preservatives here!)

Oven baked REAL fries: scrub russet potatoes and leave the skins on. Slice into your favorite size fry. I have a fry slicer that I run them through quickly. Preheat oven to 450 degrees. Lightly oil a cookie sheet with olive oil. Spread fries out, lightly spray potatoes with an olive oil and then sprinkle salt. Bake till crisp tender-I think it was about 20 minutes, depending on your oven.

01/02/2024

January 2

So what is your eating ‘style’?
I’ve heard it said that you should eat breakfast like a king, lunch like a prince, and supper like a pauper.
Unfortunately, in this society of access we tend to eat all day long. Everyone’s blood sugar spikes when you eat and if you are always eating/snacking you aren’t giving your blood sugar a chance to come back down into normal range and to stabilize.

“Glucose is precious fuel for all the cells in your body when it's present at normal levels. But it can behave like a slow-acting poison. High sugar levels slowly make cells in your pancreas less able to make insulin. The organ overcorrects, and insulin levels stay too high.”
Per webmd.com and why high blood sugar is bad for you.

Now breakfast is simply when you ‘break your fast’ from sleeping the night before. I personally don’t eat my breakfast until about noon and I eat a BIG first meal of the day. It fuels me throughout the day and keeps me from snacking.
Supper is small and before 6:00 so that my body has plenty of time to digest before going to sleep.

Breakfast ideas:
Eggs cooked anyway as long as it is in butter (or ghee) or olive oil.

An omelet full of sautéed veggies (spinach, mushrooms, onions, tomatoes, peppers, etc)

Smoothies: frozen fruit, almond milk, protein powder, water/ice as your base. Add your favorites for different flavors: spinach, chia seeds, almond butter, etc.

Egg bites: make ahead of time in muffin tins and freeze for quick to go breakfast.

Oatmeal: with almond milk, cinnamon, blueberries, walnuts, chia seeds.

Greek yogurt

Hashbrown potatoes: just shred your own!

And black coffee of course!

So day 2: stop the snack. Eat 3 (or less) specific meals a day. For the first meal of the day: Eat when you’re hungry and not because the clock says so. Focus on a good protein and good veggies.

01/02/2024

January 1!
So you’ll have to forgive me I missed my post yesterday. I’ve been under the weather with a nasty little cold! I may have just needed sleep from all the holidays. But never fear, I’m back on the mend with my clean diet and plenty of vitamins!

Ben Rudolph and I are going to be doing a form of the Whole 30 elimination diet. For 30 days, we are eliminating added sugar, dairy, gluten, and grains. (And supposed to be legumes too but beans don’t bother us and can be sooo good for you so we are keeping those!) This sounds like a lot but really, from the positive perspective, it is eating meat, fruits, and most veggies. Probably the way God intended it anyway!

So my recipes and menus will reflect this. However, if you’ve never done anything like this, I’m going to suggest a Half30 (yes, I just made that up)
I recommend that for the 30 days of January, you try to eliminate added sugar, and gluten. Trust me, these two things are prevalent in most foods AND can make you feel so much better by excluding them. You may see some digestive issues clear up, skin rashes may disappear, you may sleep better, concentrate better….that’s why we journal! What food are you addicted to and missing terribly; but also how much better are you feeling?

That’s day 1 question to journal; what do you expect to get out of a food cleanse/detox?

Along the way, I’ll post anything I can to help encourage us all along the way. Please feel free to reach out to me at anytime!

Did you get your New Year’s Day meal for luck and prosperity yesterday?
We had:
Pan seared pork chops
Collard greens
Blackeyed peas

12/31/2023

So we have our journal ready, and we are looking for ways to remove sugar in preparation for January. Are you trying that coffee black yet?!

Now let’s talk about oils and fat. Fats are essential to good health but the type of oils/fat matters. This is good news because it means everything we eat in January is still going to taste good! We are going to eat real food and cook with good ingredients.
The types of oils you use in cooking are vitally important to your well-being. This means reading labels and knowing the ingredients!

Need a grocery list?! Here are some pointers for January.
Some good pantry items to invest in:
A good cooking oil/fat:
Extra virgin olive oil
Real butter (ghee if you want to be super fancy)
Avacado oil can be found at Sam’s.
(No margarine, no vegetable oil, seed or bean oils)
A good mayo: Dukes (no added sugar)
Better: primal kitchen mayo made from olive oil and can be found on Amazon but $$
Best: make your own! I’ll be happy to post a recipe-Delicious!

Your favorite nuts and seeds: walnuts, almonds, pistachios, chia seeds, sunflower seeds, etc. (buy the bag of real nuts not the mixed nuts. read the label- added oils.)

Eggs

A good protein powder for smoothies. I personally like plant protein but whatever works for you, but no fake sugar! My fav: arbonne (see Gail Anderson for any arbonne needs!)

Fruit: blueberries (good for your brain) strawberries, blackberries. Lemons and limes for flavoring.

Update your seasonings! Get ready to add some flavor!

Almond flour-we are going to cook differently!

Your favorite meat: chicken, beef, fish, shrimp, pork

Veggies: almost all your favorites! (No corn or butter beans)

Apple Cider vinegar- you can buy the best Braggs at Walmart now!

12/29/2023

The # is for my friends and family who don’t want to read my ramblings and can continue to scroll; maybe if I preface each post with that tag, you guys that are interested will know that it’s for you!

Have you bought your journal yet? In our ‘cleanse’ We will be talking mostly about what’s on the plate but also what is off the plate . Writing it out helps you to 1. Clarify what you want 2.Motivate you to take action and 3. Keep you mindful of how much, what and when you eat. And a lot of times the ‘why’.

Your health and detox has as much to do with how you take care of yourself on the inside as well as the outside!

Pre-January prep:
Let’s talk about sugar! For our January detox/cleanse, we need to greatly reduce, or eliminate any ADDED sugar. I’m sure we’ve all had plenty over the last month, and as I was telling a friend last night, I DO believe in celebrating life, people, and moments! (Eat the cake at the bday party!)

BUT…. we absolutely live in a society of access to excess. If we want to truly feel better, we need to get off the sugar addiction train! 🚂 🚂 This is a learned behavior so we will have to un-learn it. The overconsumption of sugar accelerates the aging process, leads to obesity, and messes with your brain! Some experts say it’s 8 times more addictive than co***ne! Can we kick the habit? ABSOLUTELY!

Simple tips to remember:
🔶 naturally occurring fructose in fruits is okay because it’s paired with fiber. The problem is in eating sugar as a food. It has no health benefit, in fact it can and will harm you. We will eat some fruit, however if you are diabetic or wanting to lose weight let me encourage you to stick to the berries: better on your blood sugar.

🔶 don’t drink your sugar: we need to put down the sodas and the alcohol for January. You can drink your coffee and tea with no sugar for 30 days! If you need creamer let me suggest either a nondairy source like almond milk, or real milk if you must. (Please don’t use the powdery non-food substance) alcohol turns into straight sugar. And don’t sub the diet sodas! That’s just a can of chemicals! 😫 (More on that later!)

🔶 Learn to read food labels for those hidden sources of sugar so we don’t sabotage our efforts! Start reading and getting familiar with those ingredients . More to come on this too!

Need some Additional reading?

Read this article about the ‘Big Sugar’ industry and its long history of going unchecked to become as hazardous As ‘Big Tobacco’.

12/28/2023

I don’t know the best way to do this. I may try to tag everyone in the posts (but there’s a LOT of you! Yay!) I thought creating a hashtag would help you search for the posts but I had trouble with it. (Pointers in this area are welcome!)

My goal is to post daily so be on the lookout!

In preparation for a 30 day January 2024 cleanse, you need to do some reflection this week. Get your mindset ready. You CAN do this!

I don’t prescribe to any certain diet, I believe in simple, clean and nutritious eating that can lead us on a path to better health and longevity. I will give you my well-researched personal opinion and/or my personal experience on this for you to make your own decisions. I am stepping out on faith in an area I am very passionate about so please be kind!

My goal in this is to help others (and myself) not just live longer but live better!!

Easy Tips for today:

🔶 Stop buying the junk food. If it isn’t readily handy/available, it is much easier to say no.
🔶 Start cleaning up and out those holiday treats. (I had to finally get rid of my Watergate ‘salad’ today! No more marshmallows!)
🔶What is your intention/goal with this cleanse? We all struggle. Is it sugar cravings? Alcohol? Portion control? Health issues? Digestive problems? Write. It. Down. I want to HEAVILY encourage you to start a journal on this whole process.

Fat loss (which we all ultimately desire!) can be a side effect of cleaning up your diet, but you will be even more amazed at your energy level and how much better you feel once you get rid of the junk and replace it with the nutrition your body needs! (This is my testimony and I’ll share with anyone who wants to hear it!)

That’s enough for today-so much more to come!!
I love you all for letting me start this!!

07/14/2023

Water doesn’t have to be boring!

STAY HYDRATED!

Water doesn’t HAVE to be boring!

Flavored Water You Can make

SPRING CLEANSE ~ YOUR BODY ~ If you really want to cleanse your body, then DRINK, DRINK, DRINK. Here are 8 home made vitamin water recipes to help you keep the water flowing!

As a rule, you should try to avoid as much as possible industrial food and beverages

1) The classical : lemon/cucumber:
Mix in a pitcher: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

2) The granite : Strawberry/Lime or Raspberry/Lime
Mix in a pitcher : 10 cups of water + 6 strawberries / 0r Raspberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

3) The digestive : Fennel/citrus
First: infuse 1 to 3 grams of dried and crushed fennel in 150 ml of boiling water for 5-10 minutes. Allow to cool.
Mix in a pitcher: 10 cups of water + lemon juice (put the leftover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel seeds. Leave in refrigerator overnight before serving.

4) The antiOX : Blackberry/Sage
Note that a part from the berries, sage leaf's is the herb that has the highest antioxidant content.
Mix in a pitcher : 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-4 sage leaves. Leave in refrigerator overnight before serving.

5) Watermelon : watermelon/Rosemary
Mix in a pitcher : 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.

6) The exotic : Pineapple/Mint
Mix in a pitcher : 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.

7) The traditional : Apple/cinnamon
Mix in a pitcher : 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sticks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.

8.) The Zingibir : Ginger/tea
In advance: heat 1 teaspoon of ginger in two cups of tea, let it cool down.
Mix in a pitcher: 10 cups of water with two cups of the ginger tea + 4-5 pieces of fresh ginger cut into cubes. Leave in the refrigerator overnight before serving.

9) All Citrus Water:
8 cups of water
2 limes, sliced
1 lemon, sliced
1 orange, sliced
ice

Add water to a large pitcher.
Add in limes, lemon, orange and ice and stir. Serve cold.

09/29/2022

TURNIP GREEN SOUP
So what do you do with leftover turnip greens and cornbread from Sunday lunch? You make turnip green soup, of course!! 🤤 Great way to get your daily dose of veggies too! {recipe in comments}

08/15/2022

Olivia’s quinoa bowl for lunch today! That’s grilled chicken with beans and corn, avacado, pico d gallo all on a bed of wild rice/quinoa mix! Yum!

05/22/2022

Who says party boards can’t be good for you?! I’m coming for you !!

05/10/2022

I may have shared this before but it is worth repeating. Health and wellness has as much to do with stress relief as it does diet and exercise. Unplug, y’all!

04/29/2022

Tasting the real-food rainbow! According to webmd grapes and blueberries are full of antioxidants that are beneficial to your brain and heart health! I’ll eat to that!

04/28/2022

Thank you to the Dakota Killingsworth and the The Main Street Chamber of Leake County board for allowing Fresh off the Square to cater the annual Main Street Carthage banquet! And thank you to the volunteer Beta Club members from two local schools who did an excellent job of serving everyone efficiently!

02/24/2022

Rosemary. It’s a beautiful name but also an amazing herb! I learned that fresh Rosemary is on a stem and you have to remove the leaves. It’s difficult to chop so I used my Pampered Chef pizza cutter! This was the start of a chicken veggie soup. The soup was healthy and delicious but IMO a little rosemary goes a long way! But I did LOVE the smell of my hands after handling it. 🥰

02/11/2022

Sometimes eating healthy can feel complicated, but this was easy! We cut up a yummy rotisserie chicken from Piggly Wiggly of Carthage , sautéed some veggies, added some cornbread, greens (from a can) and a pre-packaged kale salad. Anti-cancer for everyone!

01/20/2022

Who loves Brussel sprouts?! Only my child at college is excited about this! 🥰🥰
Healthline.com says that brussel sprouts are high in vitamin k which is good for blood clotting and bone health!

01/19/2022

Olivia loves salads in her lunch box!

01/18/2022

Happy New Year!! Being healthy isn’t just about what we put on our plates! I’m going to focus on each of these a month at a time and start some good habits. Join me!-You’ll be and feel better for it! In January I’m simply planning to Smile More!

01/11/2022

I made this tonight and it was a hit! I didn’t have celery so I sautéed some spinach and I didn’t go buy rice a roni , I used a wild rice/quinoa packet I had. Everyone loved it!

This recipe for Copycat Panera Chicken & Wild Rice Soup is mouthwatering – its incredibly delicious, super easy and much cheaper to make right at home!

RECIPE:::: https://myincrediblerecipes.com/copycat-panera-chicken-wild-rice-soup/