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A Cup of Joe & Day 3

by December 20, 2020

Originally posted in 2015 and still loving my coffee 🙂

Calling all coffee drinkers!

Contrary to popular belief, drinking coffee does have health benefits!
Medical News Today tells us that “the potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson’s disease, liver disease, liver cancer and promoting a healthy heart.

It is only when you OVER-drink (more than 2 cups a day) and load your mug with added sugars, artificial creamer, and flavors that it then becomes UNhealthy. Everything in moderation…including your coffee.

I would go as far as to say that many people I know don’t even like the taste of coffee – they are addicted to the added SUGAR in the flavored creamer! Pumpkin spice latte? They aren’t drinking it for the coffee flavor.

So, what’s in your coffee?
I enjoy my morning cup of joe with almond milk, a sprinkle of cinnamon, and occasionally an added extract flavor or spoonful of protein powder. Coffee shops abound and now most provide options for a less calorie dense, sugar-laden cup. As a society, we are becoming more health conscious and these coffee shops (including the biggest one that starts with an S and has a green logo but I am not naming any names) should be keeping up.

What goes into your morning cup?

Discovering this daily meal plan from 2015…still looks like a winner to me! Especially the sweet potato quinoa salad that I will be making today. Enjoy!

B – Egg scramble: 2 organic eggs, ½ cup broccoli, 1 oz goat or feta cheese w/ 1 slice Ezekiel bread and 1 medium orange

S – 12 raw almonds & 1/2 banana

L – Sweet Potato Quinoa Salad: ½ medium sweet potato diced, ½ cup cooked quinoa, ÂĽ yellow pepper, 1 tbsp chopped cashews – mix with dressing: 2 tbsp fresh orange juice, 2 tbsp lemon juice, ½ tsp local honey, 1 tbsp olive oil, salt, and pepper.

S – 2 tbsp hummus and 2 cups raw veggies of choice

D –    Seared Shrimp Salad:

  • 1 lb of 16/20 wild-caught shrimp – deveined
  • 1 T coconut oil
  • 2 cloves minced garlic
  • 1/2 tsp siracha
  • 1 tbsp grated fresh ginger
  • 1 tsp chili powder
  • juice of 1/2 a lime
  • kosher salt and ground pepper
  • 1 yellow pepper diced
  • 1 cup frozen shelled edamame – thawed
  • 1/2 cup freshly shredded parmesan/Reggiano cheese

Combine the first 8 ingredients – marinate for 30-45 minutes.  Heat a cast-iron skillet and spray with cooking spray.  Add shrimp mixture.  Cook for about 2 minutes. As shrimp start to turn pink, add edamame and peppers – saute for additional 2-3 minutes. Serve over mixed greens & top with cheese.

Post Turkey Workout

by November 28, 2020

Or actually…

Anytime. Anywhere. No equipment needed. No excuses.

And while we are at it, even though Thanksgiving may be over and we are on to mocha and peppermint, I am still a fan of pumpkin and enjoy pumpkin pie at Christmas time too.

With 7 grams of fiber in one cup of canned pumpkin, you can add it to a smoothie, shake, or other treats!


  • 1 can organic pumpkin
  • 1/2 can coconut milk
  • 1/2 cup local honey
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/2 tsp ginger
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp of coconut oil to grease the muffin tins

Combine all ingredients and bake at 350 for 20-25 minutes.
Single serving sizes with a bit of mom’s homemade whipped cream. Perfection.

Thanksgiving Staple

by November 24, 2020

It is on everyone’s table at Thanksgiving, but if it comes in a pre-packaged bag or container, it might not be what you want to be eating.

Especially if the label looks like this:
Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), High Fructose Corn Syrup, Onions (Dried), Salt, Contains Less than 2% of Partially Hydrogenated Soybean and/or Cottonseed Oil, Hydrolyzed Soy Protein, Cooked Chicken and Chicken Broth, Yeast…

Try making your own stuffing on Thanksgiving. It is simple, more flavorful and does not have all of those preservatives that coat your tastebuds with a film and leave you with a chemical aftertaste.

1/2 cup celery, diced small
1/2 cup carrots, diced small
1/3 cup onions, diced small
8 T organic butter
12 cups dry whole-grain bread, torn into bite-sized pieces
½ tsp black pepper
1 tsp sage
1 tsp rosemary
1 1/2 cups low sodium chicken broth

Preheat oven to 375 degrees
Spray a 9×13 baking dish with cooking spray.
Sauté vegetables in butter until onion is transparent.
In a large mixing bowl, mix bread, cooked vegetables, and seasonings.
Add the chicken broth slowly to the bread, tossing until evenly and thoroughly moist.
Place mixture in the prepared baking dish and bake until thoroughly heated and lightly browned; about 30 minutes.

TIP: Use a whole grain loaf from the bakery, ciabatta bread (or a GF option if necessary) and tear into bite-sized pieces.

7 New Prayers

by November 20, 2020

Re-working and re-writing this blog post from the original back in 2018.

A few have changed since then. Kendall is not having a birthday in 7 days. We are not about to head out on a mission trip and experience some of the most life-changing moments in 7 days. My most recent pancake recipe does not have 7 ingredients. It has 9. And, I have 7 new prayers.

I have always been told that it is ok to pray big prayers. God listens. Pray as big and as bold as you wish. It’s ok. There is not a “wrong way” to pray.

7 prayers. (plus a couple…)
Lord, thank you for the safety of my family and friends during this crazy time that we are living through. I ask that you continue to bless us and keep EVERYONE healthy and safe. Please keep my parents and my friends’ parents, who are at a higher risk of sickness during this time, healthy.

Lord, this is a selfish prayer but much needed. Please bring healing to my back so that I can get back to my normal daily routines and exercise.

Lord, please put an end to COVID and decrease the amount of emotional pain that we are seeing in our community, across the nation, and around the world every day.

Lord, thank you for my kids. I am amazed daily that you chose me to be their mom. Thank you also for their friends and sports teams that are such an amazing circle and group of kids surrounding them. Keep all of them safe, happy, and healthy.

Lord, allow my friends and I who are feeling withdrawn from you during this time, to re-focus and be eminently reminded of your presence and love.

Lord, let our kids continue to play sports and allow them to get back to school full time!! #GoEast

Lord, please continue to guide my words and actions to show love to the people closest to me when they need it most. Allow me to serve where I am called to serve.

Lord, allow Jordan to feel supported and loved during this time. PLEASE guide him down the right path to the university that is right for him in 2021.

Lord, thank you for our jobs and income that allow us to provide for our family. Please guide me down the path to opportunity and career growth.

I would love to be praying for YOU. Please share your prayers in comments below…

300+ PRAYERS ideas in 2020 | prayers, sending prayers, prayers for healing

7-Ingredient Protein Pancakes

by November 20, 2020

2 eggs
1 large ripe banana
1/4 cup oats
1 scoop vanilla protein powder
1 tbsp raw cacao powder
1 tsp cinnamon
1 tbsp coconut oil
Pinch of pink salt (really the 8th ingredient)

Combine all ingredients in a blender or food processor.
In a cast iron skillet, add coconut oil and pour in batter.
Watch for small bubbles to appear in pancakes and flip.

TIP: top with fresh berries, cacao nibs, PB2 sauce and/or 100% maple syrup.

Deeeelicious Greek Shrimp

by November 17, 2020

2 T extra-virgin olive oil
3/4 cup finely chopped sweet onion
4 garlic cloves, minced
1 (28-oz) can organic crushed tomatoes w/ basil
sea salt & pepper to taste
1 tsp ground cumin
3/4 teaspoon dried oregano1/2 tsp crushed red pepper flakes (optional)}
1 T raw local honey
1-1/2 pounds 16/20 count wild-caught shrimp, peeled and deveined
6 ounces feta cheese
2 T chopped fresh basil

Preheat oven to 400°F..

Heat the olive oil in a cast-iron skillet over medium-low heat.
Add the onion and garlic, stirring occasionally until softened – about 5 minutes.

Add the tomatoes, seasonings, and honey. Bring to a boil and reduce to medium-low heat and simmer uncovered, stirring occasionally until the sauce is thickened. Cooking time for about 15 minutes.

Transfer sauce to a 9×13 glass baking dish.
Arrange the shrimp over the tomato sauce in an even layer.
Crumble the feta over the shrimp. Bake for 12 to 15 minutes, until the shrimp are pink and just cooked.
Turn on the broiler and broil for 2-3 minutes or until the feta is golden brown in spots.
Remove the dish very carefully from the oven and let the shrimp rest for 5 minutes. Sprinkle with basil and serve.

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