Low Carb Breakfast Recipes: Egg White Patty Breakfast Tacos

When it comes to low carb breakfast recipes, these White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice. 

Low Carb Egg White Patty Breakfast Tacos

We are all for crabs around here, especially of the burrito and flatbread kind. But, every now and again we have some low carb breakfast recipes that we can’t resist sharing!

Let us introduce you to one recipe, our Low Carb Egg White Patty Breakfast Tacos! We are huge fans of tacos for breakfast. Are you? If not, we highly recommend giving them a try, low carb or not. If you aren’t familiar with breakfast tacos, they are a traditional taco. The shell is typically filled with items such as eggs, bacon, avocado, salsa, etc.! Anything you would put in a regular taco is fair game with breakfast tacos, too.

However, for our low carb breakfast taco, we replaced the traditional taco shell with one of our egg white patties. Not only does this significantly reduce the carb count, but it also adds a nice protein boost, as well. Since the “egg” part of the breakfast taco is incorporated into the ‘shell,’ we didn’t add any to the filling.

We then went all out with our favorite fillings such as guacamole, bacon, salsa, purple onion, and fresh cilantro. These allowed us to keep our breakfast taco low carb, while still having a lot of incredible flavors. If low carb breakfast recipes aren’t your thing (and sometimes they aren’t ours, either), you can take this exact recipe and wrap it with a corn tortilla.

We will take the corn tortilla wrapped version, wrap it in some parchment paper and eat it on-the-go! It’s perfect when we are in a rush.

Egg White Patty Breakfast Tacos Ingredients:

1 package Egg White Patties 

1/2 cup guacamole (or freshly mashed avocado)

5 thin slices bacon

1/3 cup salsa

1/4 cup purple onion, diced

fresh cilantro, as desired

1 lime, sliced in half



Low Carb Egg White Patty Breakfast Tacos

Low Carb Egg White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice. 
Course Breakfast
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 5 tacos


  • 1 Package egg white patties
  • 1/2 cup guacamole
  • 5 thin slices bacon cooked
  • 1/3 cup salsa
  • 1/4 cup purple onion diced
  • fresh cilantro optional
  • 1 small lime sliced in half


  • Cook egg white patties according to package directions.
  • Layer guacamole, bacon, onion, and salsa evenly into each of 5 egg white patties.
  • Finish off with cilantro and a squeee of fresh lime juice.


*You can fill the egg white patties with endless combinations! We like to use leftover steak, black beans, potatoes, etc.

How To Make A High Protein Egg White Patty Breakfast Sandwich

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast! 

How To Make A High Protein Egg White Patty Breakfast Sandwich

How To Make A High Protein Egg White Patty Breakfast Sandwich Ingredients:

2 slices whole grain bread

2 Egg White Patties, cooked

2 tsp mayo

handful spinach

thinly sliced red onion

1 slice pepper jack cheese

1/4 avocado, sliced


How To Make A High Protein Egg White Patty Breakfast Sandwich

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast! 
Course Breakfast
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1 sandwich


  • 2 slices whole grain bread
  • 2 egg white patties cooked
  • 2 tsp mayo
  • spinach
  • red onion thinly sliced
  • 1 slice pepper jack cheese
  • 1/4 avocado sliced
  • salt & pepper if desired


  • Layer 1 slice of bread with mayo, spinach, egg white patties, red onion, cheese and avocado.
  • Top with remaining slice of bread.
  • Slice in half and wrap in parchment paper to eat on-the-go!

Superfoods for Preventing Colds

We hate to break it to you, but it’s officially fall, which means winter is right around the corner. And depending on where you live, the cold temps might already be in full swing. Cold weather often comes with cold and flu season, too, a sad side effect to the approaching holidays, snow-filled days, and opportunities to cozy up next to a fireplace.

Don’t let cold-season sideline you from the snuggly temps that are approaching! Luckily, certain foods can help stifle those sneezes, runny noses, and yucky flus we’re unfortunately vulnerable to catch as the seasons shift.

Here are nine foods that will help strengthen your immune system during the cooler weather months. They’re also quite delicious and versatile, so you shouldn’t have a problem fitting them onto your plates and into your diet.

Eat This, Not That


If you feel a cold coming on, soup is a great way to combat feeling crumby. In addition to it feeling comforting and warm, you can add so many different things to the pot that have immune-boosting qualities. Chicken noodle soup is a classic, and for good reason — chicken is filled with zinc and iron, and carrots are rich vitamin C. These are all nutrients your body needs to fight off toxins and germs. The broth also helps secrete mucus which protects the body against new germs coming in. An ultimate immune boosting soup includes ingredients that we’ll mention below, but we’ll tell you them now: kale, bok choy, shiitake mushrooms, turmeric, and garlic. Lastly, it goes without saying that soup simply helps soothe your body.


Mushrooms are often thought of as medicinal since they’re naturally grown and have a lot of amazing health benefits. In addition to keeping your immune system in check, they’re also amazing at boosting brain power, packing a punch of antioxidants into your body, and even helping with your hormones. There are a lot of different mushrooms out there. Skip the white button ones you often see in the grocery aisle and choose ones that are more “exotic” sounding that contain potent phytonutrients. These include mushrooms like shiitake, reishi, enoki, and maitake. You can add them to soup, stir fry’s, salads, or sautee them in olive oil and enjoy as a side dish!

Green tea

Green tea has a laundry list of health benefits, one of which is boosting our immunity. Tea is filled with polyphenols, which are plant antioxidants that help protect your body against colds and flus, and can even speed up the healing process if you’re already sick. One of the most powerful parts of green tea is a compound called EEGCG. Not only does it help speed up your metabolism, it also wards off infections. And here’s an amazing bonus: EGCGs have been shown to inhibit the growth of cancer cells. And just like soup, tea is warm and cozy to consume, and will make you feel good simply by sipping it.


Vitamin C for the win! Vitamin C is important for cold prevention because it stimulates the function of your white blood cells that attack foreign bacteria and viruses that enter our bodies. In other words, Vitamin C helps reduce our chances of getting sick. Other citrus fruits, like grapefruit, lemons, and limes, are packed with vitamins as well. The best part is it doesn’t take much to get the vitamins you need; just one orange contains 120 percent of our recommended dietary intake. Slice up an orange and eat it on the go, add it to an Asian salad, or throw it in a smoothie! Just don’t only rely on orange juice as your source of Vitamin C; fruit juices contain a lot of sugar that your body doesn’t really need.


The sweet thing about honey is it can help soothe your throat and keep coughing at a minimum. Plus, the phytonutrients in raw honey are known for having antibacterial and anti-viral properties that can give your immune system a healthy boost and ward off colds and flus. Honey also provides a natural shot of energy, and its antioxidants can fight bad cholesterol and free radicals in the body. Add a spoonful to your morning oatmeal, use it as a sweetener in coffee or tea, or add some to a morning slice of toast!


Garlic is filled with potent antioxidants that block germs and keep your body protected. This pungent-tasting bulb also has antiviral, antifungal, and antibacterial properties that prevent sickness. The superstar is allicin, garlic’s key compound that has all those potent and germ-fighting properties. The best way to capture all of garlic’s health benefits is to eat it raw. While they might be too potent for most, you can try chopping it up and adding olive oil and salt for a raw garlic “dip.” Another option that’s a little easier to swallow is adding raw garlic to homemade guacamole or hummus. Of course, you can cook it too, adding sauteed garlic to nearly any savory dish for a burst of flavor while fighting off pesky germs.

Sweet potato

Similar to oranges and other citrus fruits, sweet potatoes have high amounts of vitamin C. That said, sweet potatoes also contain a large amount of  beta-carotene, which scientists say helps increase help increase “T cell activity,” which help fight infection. Lastly, Vitamin A is also found in sweet potatoes, which strengthen our mucus membranes found in the nose and throat. You can bake, roast, or pan fry potatoes. They’re also great in soups and on salads. And if you’re feeling really creative, use them as a base in a homemade veggie burger!


Ginger is spicy, warming, and full of flavor. It also breaks down mucus in our bodies which helps clear the respiratory tract and feel less congested. Ginger also contains those well-known phytochemicals that fight off viruses and keep colds far away. You can make your own ginger tea with raw ginger or add it to virtually any stir-fry or soup. And if you have a sweet tooth, treat yo’self and make an immune-boosting sweet potato pie baked with ginger. Extra points if you use honey as your sweetener!


Last but not least: yogurt. Yogurt is filled with probiotics which is “good bacteria” your body needs to ward away bad bacteria in your body. That bad bacteria can easily make you sick by weakening your immune system. Just beware of yogurts that are filled with added sugars. The easiest thing you can do is buy unsweetened yogurt and add a touch of sweetness with immune-boosting honey.

Nobody likes getting sick. While sometimes it might feel inevitable, there are natural things you can do for your body that’ll help protect you from feeling crummy. In addition to your diet, also make sure to stay super hydrated, avoid processed foods, and get a good amount of sleep every night!

Looking to Avoid the Gym? Get Fit at Home Instead.

Looking to Avoid the Gym? Get Fit at Home Instead.

Going to the gym is a hassle! I used to dread packing a gym bag, struggling to find a parking spot and then waiting in line to use the equipment.

When my frustration was at an all-time high, I canceled my gym membership and started implementing my own workouts at home. I was surprised to see some amazing results using almost no equipment! I also noticed I had MORE energy and so much more time to spend with my loved ones like my daughter Ayla!

If you are looking for some workout freedom, try these 5 awesome exercises you can do at home with almost no equipment!

  1. Squat jumps: This plyometric movement is great for blasting fat and burning calories.
    Start with your feet hip distance apart. Squat down bending your knees, making sure your toes do not extend over your knees. Then explode up pressing through the ground into a jump! Complete 10-15 reps!
  2. Push-ups with knee tucks: This move will activate your upper body and core! Start in a push-up position. As you lower to the ground, drive your right knee towards your right elbow. Push up and return to starting position. Repeat on left side. Complete 10 reps each side.
  3. Side to side lunges: This move will increase your heart rate while building those strong glutes! Start with feet in a neutral position. Step right leg out into a wide stance and bend right knee lowering into a side lunge. Explode back up pushing through your right foot and return to standing. Repeat on left side. Complete 10-15 reps each side.
  4. Side plank dips: Increase your balance and tone your core! Start in a side plank on your elbow with your feet stacked. Lower your pelvis to the floor and then lift back up to starting position. Complete 10-15 reps each side.
  5. Reverse planks: This may be the most challenging equipment-free exercise! Start sitting on the floor with your legs extended out straight, place hands palm down just behind and outside of your hips. Then push up and lift your body until it forms a straight line from head to toe. Hold for 30 seconds then release. Repeat 5 times.

These are just a few moves to get you started! Other equipment-free moves you can do anywhere: tricep dips, walking lunges, squats, plank jacks, high knees, tuck jumps and mountain climbers! These moves can make a total body workout! I also recommend running, walking, hiking and biking to add some cardio to your routine.

Having the freedom to workout anywhere will totally change your routine! You do not need the gym to get a workout in… you don’t even need equipment! All you need is a good pair of sneakers, a little motivation, and a positive attitude!


Article Courtesy of Kim Perry.

Looking to Avoid the Gym? Get Fit at Home Instead.

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!

Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Easy Make-Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go! 

make Ahead Egg White Patty Freezer Breakfast Sandwiches

Do you have a tendency to hit that fast food drive-thru on your way to work each day? We admit, that used to be the case around here, too. Until we started making these Make Ahead Egg White Paty Freezer Breakfast Sandwiches; then it was game over! Not only do these taste much better than anything from a drive-thru, but they will save you a lot of money too!

You can meal prep these breakfast sandwiches at the beginning of the week. This will ensure that you have an easy, high-protein breakfast option all week long. These take about 20 minutes to make and will last 5 days in the refrigerator. This is a guaranteed solution for breakfast Monday through Friday.

Our favorite part about these high-protein breakfast sandwiches is that they are customizable. Yes, that’s right! The combinations are endless. We went with Canadian Bacon and cheddar cheese, but regular bacon, veggie bacon, any kind of cheese, etc would be delicious. As long as the item will hold up for 5 days it’s fair game.

Things we wouldn’t recommend are avocado, tomato or a sauce. They will either turn brown or make your English muffin mushy.

Of course, if you’re not one for meal prep, these sandwiches are great for weekend brunch, too. Just set out all of the ingredients and let your guests build their own. Serve with a side of fresh fruit and you have yourself a fast, easy, healthy and delicious meal in minutes.

Make Ahead Egg White Patty Freezer Breakfast Sandwiches Ingredients:

5 whole grain English muffins

1 package Egg White Patties 

5 thin slices of lean ham or Canadian bacon

5 slices cheddar cheese

salt and pepper, if desired

Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Easy Make Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go! 
Course Breakfast
Keyword Egg White Patties
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5 sandwiches


  • 5 whole grain English muffins sliced in half
  • 1 package egg white patties
  • 5 slices ham/Canadian bacon
  • 5 slices cheddar cheese
  • salt & pepper if desired


  • Cook the egg white patties according to package directions.
  • Place a piece of parchment paper down.
  • Lay the bottom half of the English muffin into the parchment paper.
  • Top with ham or Canadian bacon, egg white patty and cheddar cheese.
  • Finish off with top of English muffin.
  • Wrap the sandwich in parchment paper.
  • Repeat until all 5 sandwiches are made.
  • Place sandwiches into a freezer safe ziplock bag (or an air tight container).
  • When ready to cook, remove the sandwich from the freezer.
  • Reheat in a toaster oven or conventional oven. **
  • Enjoy!


*Feel free to use any variety of cheese. You can also add in veggies such as spinach, sliced peppers or onions.
**They can also be reheated in the microwave. However, they will be soft.

9 Smart Ways To Reduce Back To School Stress

9 Smart Ways To Reduce Back To School Stress

It seems like in a blink of an eye summer has ended and back-to-school is calling our name.

Saying goodbye to summer is always bittersweet, and getting back into school mode can be a stressful transition — especially when we’re used to the long and oftentimes lazy days of summer. You could be stressed about having to get back into the classroom (are midterms really that close?) adjusting to dorm living or commuting, new social situations, and more. Luckily, we have some tips below that can help reduce some of these common anxieties so you can make the most of your new semester.

Remember: The start of the school year is a chance to begin anew and kick off the school year in good spirits. A new semester is a path of exciting opportunities that will give you room to grow, allow you to make new friends and solidify current friendships, and become more confident in yourself. There’s a way to shift a stressed mind to one that is more optimistic and excited. Here are some tools to help you ease your mind.


9 Ways to Reduce School Stress

Here are nine tips you can incorporate today to make this start of the school year less stressful and more fun.


Get on a new sleep schedule. There’s a good chance your summer sleep schedule is different than your school sleep schedule. While it might be hard to say goodbye to long nights out and sleeping in, it’s important to get your body on a new sleep schedule that accommodates your classes, activities, and still allows you to get those 7-8 hours a night. Don’t wait to get on a new schedule, and try your best to keep this schedule every day, no matter when your first class starts. If you go to bed and wake up at the same time every morning, your body will better adapt to this sleep schedule and you’ll feel less tired and more energetic throughout the day.


Tackle your assignments in manageable pieces. You might find yourself easily overloaded with essays, papers, exams, and reading assignments. Instead of feeling overwhelmed, try to break your work down into management portions. For example, if you need a read an entire book in a week, focus on how many pages you need to read a day. If you have to complete an essay, don’t sit down to try and write the entire thing in one go. Set yourself smaller goals, like research, write an outline, and complete an introduction paragraph. You can also reward yourself after you finish each milestone!


Don’t rush your mornings. School mornings are notorious for being rushed; how fast can you chow down on a bowl of cheerios in the dining hall before making your 8AM class? Or worse, some skip breakfast in order to get extra sleep. Instead, we recommend making the most of your mornings and slowing down. Give yourself ample time to wake up, make a cup of coffee or tea, and even find time for meditation, journaling, or any other morning routine that calms your mind before getting thrown into the chaos of the day. Then, be mindful of breakfast, and choose something with a good mix of protein and carbs to keep you satisfied and to give you a good boost of energy. This could be a veggie omelette, bowl of oats, or some whole-grain toast with almond butter and jam.


Start with a fresh wardrobe. There’s nothing like a little retail therapy to turn lemons into lemonade. To start school off on the right foot, treat yourself to some new clothes and accessories. This could be a fun pair of shoes or sneakers, a new backpack, or even a killer pair of sunglasses. Focus on what makes you feel confident, comfortable, and authentic. Who knows, you might become more excited for your 8AM math class if you’re pumped to wear a brand new jacket.


Organize supplies. Get all your papers, pencils, bags and other supplies in order! You’ll probably be bombarded with a lot of “books”, too: textbooks, notebooks, Macbooks, and book-books. Set up your desk area so all your supplies are easy to reach and are organized in a way that helps you, versus causes you more stress. A decluttered desk often leads to a decluttered mind.


Journal about last year. When you’re kicking off the new semester, a helpful thing you can do is remember and recall all the wonderful experiences that happened during your last school year. Find a moment to journal about the good times — the class events, your favorite teachers, the evening parties, and all the new and cool things you learned. Forcing yourself to literally write down good memories from school will help get you excited and eager to relive those experiences in the semester ahead.


Breathe! Whenever you’re under stress, one of the most convenient tools you can use is your own breath. If you find yourself getting anxious, try closing your eyes and inhaling for a count of five. Hold your breath at the top for five seconds, and then exhale for five more counts. Do a few rounds of this and see if your heart rate starts to go down. You can also incorporate mindful breathing in your daily life, whether that’s through a meditation practice or going to a yoga studio.


Find a good extracurricular. If you’re one of those bookworms who spends most of your time in the library, remember that school is an experience that goes beyond your classes. Try to join an activity as a way to meet new people and put your physical body or creative mind to work. This could be a range of things, from a club sports team to a music group, art club, or advocacy group.


Plan a long weekend away. Treat yourself to a weekend away to decompress, unplug, and have something to look forward to when you’re in the middle of cramming for your next exam. Luckily, there are a handful of holidays in the fall, and your school might even have designated days off where you can go away for a few days to hit the restart button.


Take one — of all — of these tips into consideration as you head full-force into the new school year. You’d be surprised to realize that a few, small and subtle changes can really lower your stress levels and make you feel excited to tackle the semester in high spirits!

Gut Health & Good Vibes: 7 Foods For A Healthy Gut

Clean gut, happy gut. That’s what they say, right?! While it might not be the sexiest of topics, our gut health is connected to so many other aspects of our health and well-being. The bacteria that lives in our digestive tracts — microbiomes — can have a big impact on our overall health, from inflammation levels and fat loss to anxiety and depression.

To maintain great gut health, doctors say it’s best to eat foods that contain lots of fiber, probiotics, and prebiotics. Let’s break those terms down quickly for you:

Fiber: Fiber is a plant-based nutrient that helps regulate the speed at which food moves through our gut. It’s actually an indigestible part of plant foods that travel through our digestive system, absorbing water and improving our bowel movements.

Probiotics: These are “good” live microorganisms that can combat “bad,” infection-causing microbes. Probiotics are naturally occurring and have shown to fight off digestive disorders and upset stomachs.

Prebiotics: While probiotics are live, beneficial bacteria, pre-biotics are non-digestible fibers found in foods like bananas, onions, and garlic. Prebiotics go through a fermentation process in our digestive tract that helps increase the number of good bacteria in our digestive system.

Now, let’s dive into seven foods that are essential for a healthy and happy gut.

Eat This, Not That, for a Healthy Gut


Kimchi a staple side dish from Korean cuisine. It’s made from salted and fermented vegetables, such as radishes and  napa cabbage. The magic of kimchi occurs because it’s fermented, which is what makes it a probiotic. It’s also a great source of fiber, too. You can find kimchi at many Korean restaurants, or you can get creative and make it in your own kitchen. As an easy (and just as good-for-you) alternative, make your own sauerkraut. Simply combine sliced cabbage with kosher salt and then cover for a minimum of three days. The bacteria on the cabbage leaves will ferment the vegetable’s natural sugars into lactic acid, creating powerful probiotic qualities for your gut.


Okay, this isn’t a single food item, but all legumes are really good for your gut, so we have to mention them all. Think: chickpeas, lentils, navy beans, split peas, and white beans. The protein, fiber, and carbohydrates in legumes are found to exert beneficial effects when it comes to GI.. However, soaking beans before cooking them makes them less likely to cause bloating and gas, so stick to making your legumes from scratch versus buying the canned version. Legumes go great on summer salads, with quinoa or rice, or inside a tasty burrito.


Here’s an example of a prebiotic food to add to your grocery list. Garlic promotes the growth of beneficial bacteria called bifidobacteria, which is found in the gut. It also prevents disease-promoting bacteria from growing in our digestive system. The beauty of garlic is you can add it to almost anything (well, maybe not ice-cream) and it only makes your dish taste better. You can roast it, pan fry it, or even eat it raw. There’s never a bad time to eat garlic bread either, so do it knowing you’re treating your gut well!


These small, versatile fruits pack a punch when it comes to health benefits. Raspberries, blueberries, and blackberries are all filled with antioxidants, fiber, and naturally-occurring sugars. Their fiber content also helps promote a healthy digestive tract. Top them on a morning bowl of oatmeal (for extra fiber!) eat them straight from the carton, or indulge in a homemade mixed-berry pie.

Barley, bran, and bulgur.

These three “B” grains are whole grains that are chock-full of fiber to ensure things stay movin’ and groovin’ down below. All of these grains are forms of soluble fiber and have shown to help with bowel irregularities while lowering the risk for developing diverticular disease. Many of these grains are found in other foods, like cereals, soups, or risotto. You can also find them on their own in a grocery store and cook them to your liking. Top these cooked grains with healthy veggies and a yummy homemade dressing.


Almonds are another prebiotic food that helps improve our digestive health by increasing levels of the “good” bacteria found in our gut. Lucky for us, almonds are also chock-full of other awesome health benefits, helping to lower blood sugar levels, reduced blood pressure, and support maintaining a healthy weight. Snack on them raw, add them to a bowl of oatmeal, or slice them up and include in an Asian stir-fry.

Yogurt and kefir: Another probiotic option for your gut is a fermented dairy food, like yogurt and kefir. These are both cultured milk products that are known for their tart and slightly sour taste. They contain beneficial bacteria that help break down sugars, making them easier to digest while helping to fight off gastrointestinal diseases. Kefir has a thinner consistency than yogurt and is typically sold as a beverage, whereas yogurt is thicker and normally eaten with a spoon. While both are great for gut health, kefir typically contains three times the amount of probiotic cultures than yogurt.

What’s interesting about this list is there are many ways to combine these ingredients into one larger meal that will be super healthy for your gut. Almonds with yogurt? Legumes with barley? Kimchi with berries? (Okay, maybe not that last one.) All of this is to say that these foods — plus many more — are great as standalone food items for your gut, but make an even better contribution to your health if they’re part of a larger meal. Don’t be shy when it comes to eating fiber, probiotics, and prebiotics. Your gut will surely thank you.

Foods That Harm Your Gut

Now that we know a handful of foods and nutrients that promote a healthy gut, it’s also important to learn about certain foods we should avoid that can add more harm than good to our digestive tract. Foods that are heavy in gluten (white bread, pasta, etc) are said to increase inflammation in the body and cause uncomfortable bloating. Soy products, like tofu and edamame, are often mass-produced and are genetically modified (GMO), which can lead to dysbiosis (an imbalance in your GI tract) and leaky gut. Corn is another tricky food that often contains GMOs and can make things funky in our digestive systems. Lastly, stay away from excess sugar! Sugar can cause a lot if issues in our gut, feeding on bad bacteria, causing yeast growth, and helping promote dysbiosis.

At the end of the day, if you focus on fresh, organic, and whole foods, you can count on your body being fed with the right nutrients for a healthy body. Focus on a smart balance of fiber, protein, and carbs, and add in pro and prebiotics to the mix.

Easy, At Home 10 Minute Workouts

Easy, At Home 10 Minute Workouts

Ain’t nobody got time for a workout! That’s why I keep my workouts short and effective! If you want to see results, but don’t have time for a long workout, you have to use your time wisely.

Start by getting in the zone. Tell yourself that this workout requires your full attention and commit to focusing for the next 10 minutes. During each exercise, pay attention to your form and the muscles you’re using. Creating a mind-muscle connection will help you get a better workout! Avoid just going through the motions. Give it your all!

Here are three workouts you can complete in 10 minutes or less!

9 Minute HIIT
Complete each move for 20 seconds. Rest for 10 seconds. Complete 3 rounds.
Walking Lunges
Walking Push Ups
Squat Jacks
Mountain Climbers
Butterfly Crunch

Circuit Total Body
Complete each move for 45 seconds. Rest for 15 seconds. Complete 2 rounds.
Wood Chops with Ball or Dumbbell
Side to side squats
Bicep Curls
Single Leg deadlifts (switch sides halfway through)

10 Minute HIIT
Complete each move for 40 seconds. Rest for 20 seconds. Complete 1 round.
Reverse lunge to front kick (switch sides halfway through)
Walking Push Ups
Star Jumps
Mountain climbers
Plank Tucks
Curtsy Lunges
Plank Jacks
Squat Jumps

Try these workouts between Netflix shows, first thing in the am, or even at the park! Breaking a sweat doesn’t have to take 60 minutes. Enjoy and get moving!

Article Courtesy of Kim Perry.

Easy, At Home 10 Minute Workouts

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!

Seven Summer Superfoods To Help You Beat The Heat

Seven Summer Superfoods To Help You Beat The Heat

With summer in full swing, there is no shortage of fresh produce that is good for your body and also quite tasty. An extra benefit of certain superfoods is they can literally refresh you, which is much needed this time of year when the temps skyrocket and you’re craving flavorful foods that will make you feel hydrated, light, and satisfied.

We’ve rounded up our top seven summer superfoods that are perfect to eat this time of year. Continue reading to learn about all the nutritional benefits you’ll receive from them, along with creative ways you can fit them into every meal.



Cherries are filled with antioxidants and anti-inflammatory compounds that can ward off chronic illnesses like heart disease, cancer, diabetes, and obesity. If you’re an athlete, tart cherries — and specifically tart cherry juice — use their anti-inflammatory properties to help reduce pain and recover faster after a hard workout. Another cool benefit is cherries have a lower glycemic index than other fruits, meaning they are less likely to trigger spikes and crashes in your blood sugar and insulin levels. Diabetics, rejoice!

Cherry pie, scones, or crumbles are a classic way to enjoy this summer superfruit. For something a bit healthier, add cherries to a stone-fruit salad, which would include peaches, nectarines, plums, and apricots. Top with sliced almonds for some added protein. For a yummy summer cocktail (or mocktail!) muddle four pitted cherries with fresh lemon and lime juice, a handful of mint leaves, and ½ ounce of simple syrup. For those who are 21 and older, enjoy with a shot of rum and a dash of bitters.



Fresh, frozen, raw, or cooked — blueberries are delicious in any form. They are also filled with fiber, potassium, folate, vitamin C, and vitamin B6. This is a lot to take in, but basically, all of these nutrients help with heart and skin health, bone strength, blood pressure, and cancer prevention. They are known to help with mental health, too.

Use blueberries for any of your baking needs — whether that’s muffins, scones, pies, biscuits, or waffles. For something that can serve as a side, add them to a salad with goat cheese, red onion, and fresh tomatoes over greens. And if you’re looking to get crazy-creative, consider adding them to pizza! Bake them with whipped ricotta and caramelized shallots, or cook up a dessert pizza with sweet cream-cheese sauce. Of course, you can never go wrong with eating them raw, one handful at a time.



Raspberries are a versatile and super flavorful berry that when in season, can easily become an addicting snack. These berries pack a punch when it comes to nutrients, too; they contain specific antioxidants which are known to fight cancer, heart and circulatory disease, and age-related decline. These antioxidants include Vitamin C, quercetin, and gallic acid. Raspberries are also high in something called ellagic acid, which is a chemo-preventative. If that’s not enough, they also contain anti-inflammatory properties. Not bad for something that tastes so good.

Enjoy raspberries on their own, in a fruit salad, or mixed in with your morning bowl of oatmeal (seriously, try it). You can cook raspberries, too! Unlike strawberries, raspberries don’t sag when you cook them, making them a great option for homemade jam or jelly. To do so, bake a pint of raspberries with sugar (use equal weight for both the berry and the sugar) at 325 degrees for approximately 20 minutes. This is a quick and easy way to make homemade jam! You can also bake a raspberry pie, or top them on a light and airy angel food cake.



Peaches are filled with vitamins — 10 in fact! Eating just one peach will render 10 different vitamins: A, C, E, K, and six B complex vitamins. Vitamin A is great for eye health, Vitamin C and E are powerful antioxidants, and Vitamin K helps to prevent blood clots. Vitamin B complex punches various and specific health benefits, all of which help convert our food into fuel so we can stay energized throughout the day. Peaches also include a hefty load of fiber and potassium!

Just like raspberries, you can’t go wrong eating a peach straight out of your hand. They also work super well as a peach pie, crumble, or cobbler. However, if you’re craving something savory and out-of-the-box, one of our favorites is a grilled cheese and peach sandwich. You can either lightly cook the peach in a pan (grill for 2-3 minutes on each side) or you can add them raw to the cheesy, melty goodness. Lastly, for something that’s super simple yet still a party-impressor, you can grill an entire peach on the barbecue. Simply remove the pit and brush each side with olive oil. Grill cut-side down for 4-5 minutes over medium heat. Flip and cook the other side and until you see those desirable grill marks.



Here’s a cool fact about watermelons: They are 92% water. Still, this by no means makes this fruit taste boring. They have enough natural sugar to satisfy your taste buds and keep you feeling hydrated and refreshed. Another interesting benefit of watermelon is they are super low in calories. One cup renders 42 calories. In that same cup, you’ll also receive a handful of vitamins and minerals like Vitamin C, A, Potassium, Magnesium, and Vitamins B1, B5, and B6.

The easiest way to eat watermelon is by simply cutting it up and enjoying. You can also cut the watermelon up into cubes, and add red onion, feta, and mint for a classic watermelon salad. Shrimp salads with watermelon is a party favorite, as are big slices of watermelon with mint and lime sprinkled on top. If you want to get really hydrated, place chunks of watermelon into an ice cube tray, and play the tray in the freezer. Now you’ll have watermelon ice cubes, which will add a little pizazz to your plain glass of water.



While we’re mainly focusing on fruits, we can’t ignore some refreshingly-delicious veggies to add to this list. Asparagus is filled with a ton of nutrients and is especially fresh in the summertime. Their spears are a great source of Vitamin K, which is important for bone health and blood clotting. Asparagus also contains antioxidants which fight heart disease, diabetes, and cancer.

A favorite way to eat asparagus is to grill or roast them (cook at 425 for 12-15 minutes), followed by refrigerating them. The cold and cooked spears go great on their own as a side dish or are equally as yummy chopped up with fresh cherry tomatoes and a sweet balsamic vinegar. They also cook super well in frittatas or inside a breakfast burrito if you’re looking to change up your morning bowl of cereal.



Last but not least: cucumbers. If you’re looking for something refreshing and light to eat, look no further than this veggie, which, as you know, is where the “cool as a cucumber” phrase got its name. Similar to watermelon, cucumbers are filled with water — some say up to 95%. They are chock full of Vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, have anti-inflammatory properties, contain antioxidant superpowers, and can even manage mental health.

For the ultimate rehydration, consider juicing a cucumber. Add an apple, lemon, and ginger, to give it some kick and a hint of sweetness. Slice them up raw in any type of salad, or put your chef’s hat on and get creative. Grill some hearty bread, and add burrata, sliced cucumbers, and mashed fava beans on top for the ultimate toast. Or, take another superfruit — peaches — and grill them alongside raw cucumbers, making a sweet and savory salad that will easily become a fan favorite.


When you head to the kitchen this summer, focus on fresh fruits and veggies that are locally sourced and chock full of vitamins, refreshing flavors, and great taste. You’ll soon realize there are infinite`ways to incorporate these superfruits and foods into every single meal.

Top 10 Reasons Why Organic Veggies Should Be Your Best Friend

Top 10 Reasons Why Organic Veggies Should Be Your Best Friend

I know, I know — you’ve heard this time and time again. “Eat your veggies!” While this might have been slammed into your brain from an early age, it’s for good reason. Vegetables are packed with nutrients, are naturally low-calorie, and yes, can taste delicious.

If you’re already eating your veggies, then good for you. To step it up even one more notch, you should consider eating organic.

But first: What exactly does it mean to “eat organic?” Organic food is defined as food grown from a farming system that avoids man-made fertilizers and pesticides. The exact standards for what counts as “organic” varies country by country, but most generally follow these guidelines:

  1. They must avoid synthetic chemicals, like fertilizers, pesticides, antibiotics, and food additives
  2. They must not use genetically modified seeds, which is when the DNA of the seed is modified
  3. The farmland where the vegetables are grown has to be free from chemical inputs for (typically) three or more years
  4. There must be detailed written production and sales records for auditing purposes
  5. The organic growing must be physically distant from non-organic products
  6. Farmers must undergo regular on-site inspections

The purchasing of organic vegetables (and fruits and meats) has grown in the U.S., even though it generally costs more to eat organically. According to the Organic Trade Association, sales of organic food hit a record $43 billion last year, which was an 8.4% increase from the previous year.

Now, let’s dive into the health and practical reasons why you should add more organic vegetables to your diet. We hope some of these facts surprise you!

Why You Should Eat Organic Veggies

  1. They’re more nutritious. In general, vegetables pack a lot of nutrition into a minimum of calories, from a variety of vitamins, minerals, phytonutrients, proteins, fiber, iron, and folic acid — the list goes on and on! These different nutrients are helpful in a myriad of ways, from helping you feel more full to contributing to the reduction of certain chronic diseases. Now, there’s been some debate over the actual nutritional benefit of organic crops, but recent science is on our side. There’s new and strong evidence that show organic veggies with as more vitamin and mineral rich versus non-organic vegetables. Furthermore, the lack of heavy metals, pesticides, and unnecessary toxins in organic veggies boost their overall health. Vegetables that grow in healthy soil will also increase the number of flavonoids in the crop, which are cancer-fighting compounds. Overall, crops treated with any amount or form of chemicals can have a negative impact on your body.
  2. You get to eat in season (and support local farmers). What’s neat about organic veggies is they are available year round, from juicy tomatoes in the summer to hearty cauliflower in the winter. (It’s fun to know the food you’re cooking has been grown close to you, and it’s prime-eating time!) Go to your local farmer’s market or consider signing up for a CSA to eat organically and seasonally. This is also a great way to support local farmers, boost the economy in your backyard, and contribute to the organic farming industry.
  3. They taste good (and maybe even better than the non-organic stuff). Speaking of, organic veggies typically taste better than non-organic versions, and they are definitely more fresh and juicy in-season. Science also shows the flavors of stressed crops (aka non-organic) will quickly deteriorate — the plant becomes “stressed” as it desperately tries to find nutrients to grow. On the flip side, organic veggies that grow without chemicals and in nutrient-dense soil keep their flavors and generally taste a lot better.
  4. There’s fewer pesticides and heavy metals. Chemicals are technically “safe” in the small quantities used in conventional farming, but this doesn’t mean they are good for you. Moreover, repeated exposure over time to these chemicals can definitely be detrimental to your health. On the flip side, organic vegetables are grown without most pesticides or artificial fertilizers. (Interesting note: The National Organic Standard Board allow some synthetic substances to be used, like pheromones, which is a non-toxic way to reduce insect infestations on crops.) A meta-analysis found that organic crops have higher amounts of antioxidants and lower concentrations of the potentially harmful toxic metal cadmium, which can accumulate in your kidney and liver.
  5. In some cases, organic veggies have more antioxidants. As we just noted, scientists have discovered that organic vegetables typically have a higher antioxidant count, which can prevent or delay cell damage and reduce our risk for cancer. In fact, one study found that organic onions had 20 percent more antioxidants than conventional onions. Vegetables that are known for high antioxidant levels include artichokes, beets, spinach, broccoli, and cilantro (hi, guacamole!).
  6. You’ll avoid GMOs. GMOs (aka “Genetically Modified Organisms”) are plants that have been created by altering its DNA to make them more weather and pest-resistant. GMOs are used because it helps grow commercial-sized vegetables that are less vulnerable to damage and destruction. However, GMOs could be dangerous for your health and the environment; they contain chemicals and viruses that can be bad for your body. For example, corn is genetically engineered with a bacteria called Bt-toxin. This will kill off insects, but can also poke holes in human cells and lead to a leaky gut. (Yuck.) Avoiding all that nonsense with organic veggies is a safe and smart move for your health.
  7. They’re naturally low in calories. Vegetables are a great option if you’re looking to lose a little weight, or are generally trying to eat “good” calories and avoid empty ones — we’re talking soda, refined sugars, and excess sodium. All vegetables are both fat-free and cholesterol-free, and any naturally occurring sugars found in veggies are good for you. And with organic veggies tasting better than the processed ones, it’ll be easier (and more fun) to consume them, helping you maintain a healthy weight and overall feel better about yourself.
  8. You will never get bored. If you look for organic veggies, you might be (gently) forced to try new things and expand your palette outside its normal comfort zone. This doesn’t need to be scary, though! Veggies can be found in surprising meals, from cauliflower crust in your pizza, to organic peppers in your breakfast burrito. If you think outside the box, you’ll find there are endless options to fit veggies into all of your meals. (And hey, potatoes are vegetables too, so we’ll let hashbrowns count. Just make sure you find organic ones!)
  9. Organic farming keeps our soil healthy. Organic food does good for more than just our bodies. Vegetables that are commercially farmed are sprayed with toxic chemicals that will often harm and kill the soil around it — including the organisms that live in the soil that the plants need to make the crops nutrient-dense. Going organic reduces this issue.
  10. Eating organic has long-term health benefits. Eating well (and organic!) has many health benefits that you’ll experience in both the short-term and the long-term. In addition to feeling more energized from a diet full of veggies, scientists have studied how eating organic foods will reduce our exposure to pesticides, lessens disease risk, and improve things like early childhood development. Additional behavioral studies show that people who eat organic foods (including vegetables) tend to have healthier diets overall, and generally, have a healthy self-identity and embody personal values rich in ethics.

At the end of the day, choosing to include vegetables as a main staple in your diet is a good idea. To add even more nutrients, taste, and variety to your day, consider going organic. As you can see, the benefits are seemingly endless, making organic vegetables your newest (and healthiest) BFF.