Food, Fact & Faith – Jan 21st

My “home workouts” consist of going on a run, where my husband chases after me (the nice way of saying, “I’m faster than you!”) and then holding a plank at the end while I wait for him. Lately, I’ve been utilizing moves from Lync’s new class. They are unseemingly & strategically killer. Check out the free playlist and sample moves below. The neighbors do give me odd looks but I’m down with it, dog.

P.S. We all know that I’m a fitness boutique junkie and any new class gets my honest review. Lync’s Core has me hooked. You’ll find me in the studio every Monday night; a nice change to my fitness routine. Check it out, but don’t kale my vibe.


FACT: Produce is dirty. Organic and conventional types alike. I throw ours into the sink each week and wash them down. But, I can’t prevent the effects of all pesticides. Plus, the organic versions are bursting with more nutrients and live a happier life(that’s not scientifically proven, but I sure like the idea of smiling strawberries).

I understand that food can be expensive already. Whether or not you choose to prioritize buying organic and grass-fed meat, cage-free eggs and organic produce, the education on basic food safety is beneficial. When you can, make a better choice. I want you to be well equipped for success when you’re able to budget for it.

Either way, please do me a favor by washing your fruit and vegetables before you eat them!

FAITH: 1 John 3:18 “Dear children, let us not love with words or speech but with actions and in truth.”

Remember, in a world of Instagram stories and Facebook posts, it is your duty to DO more. It is your job to call your friend, take her to lunch and embrace her. It is your calling to spend face to face moments with your husband and write a birthday card (instead of an e-vite) for your mother. Actions, they are so rare these days. But, they are the true proclamation of love.



broccoli-cheese-spaghetti-squash-bake-pinterestPasta must be trending in 2018. All my clients are posting “fettuccine” this and “orzo” that. Since those carb-laden dishes are a quick blow to the belly and blood sugar,  I’ve found a protein and fiber-rich alternative that satiates all pasta needs.  It’s not impast-able…. 

Little Bit has amazing food recipes, especially plant-based ones. Which are the BEST ones, obviously. I made this during a Prim & Prepper session last week. There’s ZERO leftovers to be found.

I’ve noted what substitutions I made. But, click the picture to see all 5 ways to cook spaghetti squash!

  • 10 cups peeled and chopped butternut squash ~2 bags at Trader Joe’s
  • 1 tablespoon avocado oil
  • ½ teaspoon salt
  • ½ cup nutritional yeast
  • ½ cup full fat coconut milk
  • ¾ cup chicken stock (I used Kettle&Fire’s bone broth for added nutrients)
  • 1 teaspoon dijon mustard
  • 1 teaspoon garlic powder (I omitted garlic and onion powder, salt & pepper powder for Primal Palate’s Garlic & Herb blend.)
  • 4 cups broccoli florets, cut in halves
  • 1 cooked spaghetti squash (see below for cooking options)

Preheat oven to 425 degrees and line a baking sheet with parchment paper.  Place chopped butternut squash on the baking sheet and toss with avocado oil and salt.  Roast for 30-35 minutes or until a fork can easily pierce through the chunks.Place cooked butternut squash in a high powered blender or food processor with nutritional yeast, coconut milk, chicken stock, dijon mustard, garlic powder and onion powder.  Blend on high until smooth then season with salt and pepper to taste.Place both broccoli florets and cooked spaghetti squash strands in a large bowl and pour “cheese” sauce on top.  Toss well to coat everything with the sauce.  Pour the mixture into a 9 x 13 inch casserole dish and place back in the oven for 20-25 minutes.



FRUGAL DEAL OF THE WEEK: Did you see the newest installment of Thrifty Thursday? We posted grocery deals and discount codes for Nutpods & RX Bars!

Dallas locals will benefit from this recap! We’ve had many people share how amazing the menu is, already. Save the following image for an exclusive Mudhen discount. Yes, I’m offended that they say “Whole30 Hell” but I’ve decided to tell myself it says “Whole30 cooking Hell” because it is, a lot of cooking. For those of who you don’t like to spend time in the kitchen, I feel for you!


Witness good nutrition by making an appointment. Or, check out our new corporate wellness lunch & learn options. Is the whole office complaining about their diets? Stop the restriction for good. Let me visit and talk some sense over a healthy meal. 

A good reminder that no matter how good the sale or how much you save, the happiness you gain pales in comparison to that which you create from the inside. And that, is ALWAYS free. (1)

Send me a love letter, here: 633 West Davis St. #275 Dallas Texas 75208

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