Did you know PROTEIN is an important component of every cell in the body?!

– Hair and nails are mostly made of protein.
– Your body uses protein to build and repair tissues.
– You also use protein to make enzymes, hormones, and other body chemicals.
– Protein is an important building block of bones, muscles, cartilage, skin, and blood.

So the moral of the story is to make sure you’re consuming enough protein for your body and goals.

Cherry Banana Smoothie Bowl 

Ingredients
60 g frozen Riced Cauliflower
100g frozen banana
50g frozen dark sweet cherries
32g sunflower seed butter
32g cocoa powder
1 scoop collagen
6-7 oz Lifeway Kefir 1% low-fat plain unsweetened Kefir
10 drop Now Foods vanilla Monk Fruit liquid sweetener
1 scoop ice (optional)
toppings (i.e., hemp seeds, coconut flakes, granola, fruit, etc.)

Directions
In a high-speed blender combine cauliflower, banana, cherries, nut butter, cocoa powder, collagen, kefir, sweetener, and ice. Blend until smooth. Pour into two small bowls and top with favorite toppings.

Pro tip: Weight out the frozen and dry items the night before or during Sunday prep day. This way you’re saving time in the morning. Just dump in the ingredients, add kefir and blend! 

Strawberry Colada Smoothie 

Ingredients
8 oz strawberry 1% Lifeway Kefir
 3-4 oz unsweetened plain almond milk
60g frozen rice cauliflower
50g frozen sliced banana
0g frozen mango
50g frozen pineapple
10g shredded coconut flakes scoop ice (optional) chia seeds for topping (optional)

Directions
Blend all the ingredients in a high-speed blender until well combined. Pour into your favorite cup and top with chia seeds.

Pumpkin Chai Overnight Oats

Ingredients
40g favorite style of Oats
20h hulled Hemp Seeds
10g chia seeds
2 tbsp pumpkin puree
6 oz @lifewaykefir
 2-3 oz unsweetened almond milk
Dash of cinnamon, nutmeg, pumpkin pie spice, and salt
4 drops @nowfoodsofficial Chai Spice Better Stevia
1/4 tsp vanilla
Toppings: Sliced banana, granola, and @rxbarHoney Cinnamon Peanut Butter (optional)

Directions
Add ingredients to a mason jar and give them a good stir. Refrigerate overnight or for at least 2 hours.

In the morning, add additional liquid if you’d like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, granola, coconut, etc. Top with sliced banana, granola and RX Honey Cinnamon Peanut Butter (optional).

Do you like kefir? What’s your favorite way to use it?

The post 3 Quick & Easy Protein Packed Breakfast Ideas appeared first on a Happy Healthy Home.

Carb cycling has me all over the place. Yup, still carb cycling which means I need high carb/low fat and low carb/high-fat snacks depending on the day. One of my favorite things to meal prep is nut bites — the combinations are endless and ingredients minimal.

A few weeks ago I picked up a jar of Artisana Organics Raw Walnut Butter with Cashews and it’s as amazing as it sounds! I want to slather it on everything.

Pro tip: The best time to make any nut bite, energy balls, etc is when you open a fresh jar of natural nut butter. It’s still super creamy making for the ideal consistency.

Personally, I love peanut butter or even cashew butter over almond butter. It’s just my preference, but any nut butter will do… even chocolate!

Anyway, I like to keep these on hand for busy days. I usually pair it with a hard-boiled egg if I need a little extra protein. They travel well making a great post workout snack as well.

Cashew Ginger Bites 

40g quick oats
2tsp ginger powder
140g raw cashews
235g dates
41g nut butter

Serving size 34g = 27.5C/7F/3P

Combine everything in a food processor. Roll into balls. Enjoy!

P.S. Make a double batch and freeze half for later.

Get the kids involved and make these for Santa instead of sugar cookies.

The post Cashew Ginger Bites appeared first on a Happy Healthy Home.

I’ve been crazy busy between work, launching a nutrition company, Emerson, enjoying Fall in Tahoe, training schedule, and a number of other things. Just know I’m still here and you can always follow my crazy life via Instagram. It’s all about food, fitness, and fun over there.

I actually took an unofficial survey via stories the other week and have some fun things in the works for this space. I know I’ve said it time and time again, but I’m ready to make this space so awesome you keep coming back for more. The first order of business is to show up. So, the goal is 2-3 posts a week. I truly think it’s a realistic goal with everything else going on.

Anyway without further adieu, here’s an awesome dish you should make stat! I’m just saying

INGREDIENTS

2 small/medium Acorn Squash, cut in the half
1 lb extra lean ground turkey
1/2 yellow onion, diced
1 celery stalk, diced
1/4 cup craisins
1/2 apple, diced
1/2 tsp dried thyme
1 tbsp plain breadcrumbs
3 tbsp parmesan cheese, grated
1 tsp chicken or vegetable broth
1/4 tsp garlic salt
1 tbsp avocado oil
salt and pepper for taste

DIRECTIONS

Preheat the oven to 400 F

Create a flat surface by cutting the bottom and the top of the squash. To create “bowls” cut the squash vertically. Scoop out all the seeds, lightly spray halves of the squash with olive oil, and season with garlic salt and pepper. Roast on a lined baking sheet for 50-60 minutes.

Meanwhile in a nonstick pan add ground turkey, season with salt and pepper and cook until the meat is cooked through. Set aside. Add olive oil to the pan and add onions and dried thyme. Cook until the onion is translucent. Next, add celery, apple, and raisins and cook for another 3-ish minute. Return the meat to the pan, add chicken broth, salt, and pepper — cook for a few minutes. Lastly, add breadcrumbs and cheese. Combined everything.

Fill squash evenly with the meat “stuffing” and bake for 15 minutes.

The post Stuffed Acorn Squash appeared first on a Happy Healthy Home.

So what’s next you ask? I’ve been working one on one with clients since July and am currently running a 6-week macro challenge.  Everyone is killing it and I couldn’t be happier. You can find more details and sign up to work with me here.

I LOVE showing folks how to eat the food they love while still achieving their goals. I’m a goal based nutrition coach who believes everything starts with FOOD. Sorry, but you can’t out exercise a bad diet.

Personally, I eat to fuel my training. It’s that simple. If I dive a little deeper I’m trying to focus on eating all the seasonal fruits and veggies like squash. While my hubby may disagree there’s nothing better than stuffed squash this time of year. Last week I ate all the squash — acorn, delicata and spaghetti squash! However, I want to talk about the Southwest Stuffed Delicata Squash I made because not only was it uber easy to make it was delicious especially if you like Mexican food or chili (hubs note).

Southwest Chili Stuffed Delicata Squash
Serves 4-8

Ingredients 

2-4 delicata squash halved lengthwise, seeds removed
1 tbsp extra virgin olive oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 lb. lean ground turkey
1 tbsp Trader Joe’s chili lime powder
1 tbsp chili powder
1 tsp smoked paprika
1 tsp ground cumin
1 tsp dried oregano
250g corn
15 oz can diced tomatoes
15 oz can black beans, rinsed and drained
1/4 chopped cilantro
1/2  lime
1/2 – 1 cup cheese

Directions 

Squash: Preheat the oven to 375. Lightly spray squash with the olive oil, and sprinkle with garlic salt and pepper. Place cut side down on a lined baking sheet and roast for 20ish minutes, or until soft. Set aside.

Chili: Heat the olive oil in a large saute pan. Add the onion and cook until translucent. Add the garlic and spices cook until fragrant.

Add the ground turkey and coat with the spice mixture. Cook until no longer pink.

Add the corn, diced tomatoes, and black beans, and bring to a boil. Reduce heat and simmer on low for roughly 5-10 minutes. When ready fill the delicata squash with the chili. Return stuffed squash to the oven and cook for additional 10-15 minutes. Top with cheese, cilantro and a squeeze of fresh lime (if desired).

FYI, the above directions will fill 4 whole delicata squash. If you cook less expect leftover chili filling.

What’s your favorite squash?

The post Win at Dinner with Stuffed Squash appeared first on a Happy Healthy Home.

RUG / HAND MIXER

Ever  Sunday I typically spend a few hours meal planning and prepping for the week. Last weekend Emerson decided she would help me make our go-to oatmeal protein bars, among other things, with a chocolate twist. Emerson calls these figgy bars. BTW, they are made with zero figs. Either way, they’re a meal prep staple!

STEP STOOL

I’m not going to lie, but making them with chocolate Kodiak Pancake Mix is like eating a healthy brownie at breakfast. I’m totally ok with that too. This is a perfect way to use up a few ripe bananas and they freeze well if you have a ton of bananas to use!

You’re probably thinking there’s no way you actually eat these bars. Well, my friend, I do and they are delicious with a cup of coffee. I’m all for recipes pulling double duty. These bars are an ideal grab-and-go breakfast or snack. For breakfast, I say pair it with a hard-boiled egg for a little extra protein, but enjoy as is for an afternoon snack. Next time I might add white chocolate chips, because why not!

CHOCOLATE OATMEAL PROTEIN BARS

Ingredients 
1 cup Kodiak Cakes Dark Chocolate Pancake mix 
125g ripe banana
1/2 tsp salt
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 medium egg
2 tsp vanilla
1 cup brown sugar
2 cups oats
1/4 cup walnuts, almond, chocolate chips or a scoop of protein powder (optional)

Directions 
Combine all ingredients, pour into a greased 8×8 baking dish. Bake at 350 until golden brown 20-30 minutes.

Do you meal prep? What are a few of your weekly staples?

The post Chocolate Oatmeal Protein Bars appeared first on a Happy Healthy Home.

Most Americas don’t eat enough protein so when someone is just starting to count/track macros/food, in general, it’s usually the hardest macronutrient to hit. At least it was for me and a number of clients I’ve worked with. But after a few weeks, it gets easier and easier to hit number within 4/5 grams. So instead of spinning your wheels, here are some quick and easy ways to eat more protein.

5 Ways to Add more Protein to your Day

Coffee + Protein
If I’m not planning on a protein shake or smoothie I love adding a scoop of unflavored collagen peptides to my coffee. Not only are you upping your protein, but collagen also has great benefits such as flowy locks and stronger nails. It’s a win-win in my book.

Add extra meat to your meal
Adding a little bit of chicken at lunch or dinner will give you the extra boost of protein you need.

Oatmeal + Protein
If you’re not an egg person I suggest making protein-packed oatmeal. Just add a scoop of your favorite protein powder, a dash of nut milk and top with berries. BOOM you just had 20+ grams of protein and will likely be full till lunch This is also a super easy way to get in protein when traveling.

Nonfat Plain Greek Yogurt + Berries
Plain Greek Yogurt is such a simple way to add extra protein. Add a few berries, maybe some powdered PB and a dash of honey and you have a “healthy” sweet treat! Those who know me well know I have this EVERY night. Sometimes with granola if I have the carbs and fats to spare.

All the Egg Whites 
Breakfast scrambles are the easiest way to increase your daily protein. Makes egg whites with all the leftover roasted veggies and ta-da you have a filling protein packed breakfast.

There you have it, folks, a few simple ways to increase your daily protein. Want to join the 6-week Nutrition Challenge?  Click HERE to get started.

The post 5 Ways to Start Eating More Protein appeared first on a Happy Healthy Home.

Growing up I loved food, but I was picky. What’s funny is even as a child I gravitated towards healthier options. I mean I didn’t like hot dogs, lucky charms, etc. I was the kid who picked out Special K. Where did these habits come from? Who knows? My mother reminded me that we ate “farm food,” but the funny thing is no one was working on a farm… I guess old habits die hard.

Over time I’ve learned the most successful people in life have a plan. They might not follow it to a T, but it serves as a roadmap. The same can be said about creating a healthy life. Start with a plan and go from there.

I don’t like donuts and even gave up soda, although I only drank spirit, and red meat when I was in High School. Because of sports. I had a coach tell me you are what you eat and it stuck.

In the era of quick and easy, I prefer to make 99% of my meals. Yes, I do occasionally purchase packaged products out of convenience, but that’s life. It’s about being consistent over time verse perfection. The fun part is I’ve gone as far as to make sourdough bread, almond milk, and even kombucha!

BUT, let’s talk about being healthy. Yes, you can eat all the pre-made foods, but you don’t truly know what’s in them. I mean check out the extra stuff and sodium levels — eek. You don’t have to make elaborate meals either to be healthy. I save the “fun” more labor intensive meals for Saturday/Sunday! Otherwise, M-F our meals are super basic.

You can’t out exercise a bad diet. Let me repeat you can’t out exercise a bad diet. And you need to eat.  Been there done that. Then wised up and learned how to create a balanced diet that aligns with my goals. Ok, so let me break it down. You’re likely hitting spin, HIIT, CrossFit, or yoga, etc. 5+ days a week and you haven’t seen the needle move or maybe 1-2 pounds (which is likely water weight) this means your diet needs to change. Sorry but it’s the truth. So what are you going to do about it?

Enter actually cooking your own food and really paying attention to what food is made up of.

Then doing it again and again until it becomes habit. By this point, you might have shed some weight, but I guarantee you’re feeling better, sleeping better, etc.

And when all those things happen they carry over in other aspects of your life. Maybe you’re a bit more confient, a better friend, wife, mother, etc.

Here’s the thing, you just have to start. Don’t worry about what others think. People judge me ALL the time and I don’t care. True friends will support your crazy ideas and will be your biggest cheerleader when you succeed. You’ll likely lose a few along the way too… that’s life.

Be ok with experimenting in the kitchen. These enchiladas are made with greek yogurt! Not kidding.

At the end of the day, if you want to be a healthier version of yourself you have to work at it daily. Give up soda for 30 days, limit your alcohol intake, go to bed earlier, only eat a 1/4 avocado, track your food to make sure your eating in balance. Whatever it is start TODAY!

I could go on and on, but I won’t since this post is already all over the place.

Love YA!

The post Cooking at home and a Healthier YOU! appeared first on a Happy Healthy Home.

Day 1(135) / 6 Months(116) / 1 Year (120)

MY WHY
If I thought I looked good and was confident in my skin why did I start counting Macros? Simple, I wanted to perform better in the gym and if it meant dropping a few pounds then I figured why not give it a try. I had a number of friends doing it too so I thought it would be easier to go through the process with others. Never in my wildest dreams did I think I would drop the weight I did.

EMBRACING THE PROCESS
In life, there are a lot of things that suck and you don’t want to do them, but you have too. That’s how I looked at the cutting phase. It straight up sucked, but I reminded myself I have to trust the process just like I approach my training. Sometimes it’s hard to trust the person you’re paying knows what they are doing, but I trusted him. We had an open line of communication and I felt like he never misled me. The cutting phase was 90% mental for me. I had to relearn how to eat all the foods I loved. I also cut out drinking (unless it’s a special occasion) because it wasn’t beneficial to my end goal.

THE 3 PHASES I EXPERIENCED COUNTING MACROS

CUTTING PHASE
When “cutting,” you are eating at a calorie deficit. Meaning you’re taking in less energy (aka food/fuel) than you’re expending. The cutting phase is also known as a deficit. It’s when you’re lowering (aka, cutting) the grams of macros you’re consuming. This usually happens on a weekly basis and can be anywhere from 2-5 grams of carbohydrates and/or fats a week.

Something that’s misunderstood about losing weight is that you have to lower your caloric intake by A LOT to see results. When in fact the  SLOW AND STEADY approach will lead to the greatest long-term success.  The goal of eating at a deficit should always be to eat as much as possible while still losing weight (i.e., all the veggies)!

We cut for nearly 15 weeks before I mentally couldn’t cut anymore. I was also happy with my results. At that point, we started to rebuild.

REBUILDING PHASE
The opposite of cutting. You’re slowing adding in more food. You’re trying to reach the “maintenance phase.” You feel amazing because you’re able to add some fun food back in, but the key is to not go crazy with those fun foods.

MAINTENANCE PHASE
The light at the end of the end of the tunnel! Eating at maintenance means you’re in ENERGY BALANCE. You’re matching calories in and calories out so that your weight remains the same!

Aside from eating more the best part about maintenance is just because you’re staying the same weight doesn’t mean your body composition isn’t changing. If you’re lifting those weights (building muscle) and being consistent with your nutrition (fueling muscle growth), you can see an incredible transformation in maintenance.

While the process might be slower when in maintenance it is happening — no doubt! The other plus to being in maintenance? Fueling for performance! To perform your best, you want to fuel your body with optimal energy. Being in a calorie deficit, while a necessary evil, might leave you feeling a tad more exhausted than usual after workouts or training. That’s why when in a cut, they say nutrition choice is important to help your body recovery better! Because food is fuel.

OVERALL THOUGHT ON COUNTING MACROS
While it was tedious, overwhelming and downright frustrating at times I freaking LOVE it. It’s the longest I’ve stuck with anything because it’s sustainable! Yes, it’s something you can work with for the rest of your life. Eventually, I’ll segway into intuitive eating, but macros gave me the foundation to do so. How? It showed me what food is actually made of and what I need to fuel my body without depriving myself of things I love. It taught me what moderation really is and that’s not a 1,200 calorie diet, meal replacements, juice cleanses, etc.

Honestly, I would recommend everyone count macros for at least a month. You would be so surprised at what you’re eating too much or little of.  Knowledge is power and food is fuel.

Working with a StrongerU coach was key to being able to eventually count on my own, increase my numbers without fear, and find food freedom.

Counting macros will only work when you are ready. You have to be honest with yourself, your numbers and your coach. Until then you’re just spinning the diet wheel. Yes, we all have off days, but consistency is key.

Do you count macros?

The post Counting Macros — One year Later appeared first on a Happy Healthy Home.

Well, folks week 2 of the CrossFit open didn’t disappoint. It was a lung burner with a max lift. Oh, Joy – said no one ever. But seriously I wasn’t too excited about the workout because of the 1 rep max clean. I’m just not there, yet. But that’s what the open is about pushing yourself out of your comfort zone.

So let’s get to the nitty gritty…

THE WORKOUT

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats  25-lb. dumbbells
Bar-facing burpees

Workout 18.2a 1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

INITIAL THOUGHTS
Honestly, I didn’t think this WOD was very exciting. Probably because it’s not in my wheelhouse. When there’s a movement you’re super good at you are more likely to be excited about it.

PERFORMANCE
UGH — this is one of those workouts I thought I was going fast, but that was not the case. Also, I don’t recommend pushing that hard when you’re super congested and can’t breathe. With that said, I redid it and well I only did it 12 seconds faster! You could say I was a bit disappointed. My final time/score: 8:16 /135 lbs.

Although I’m disappointed I have to reflect and remind myself how far I’ve come. I don’t know if I would have finished in the 12-minute time cap this time last year… So there’s that.

FINAL THOUGHTS
Whew, while I’m glad I redid it I’m also glad that it’s over. Ready to move on.

Did you do 18.2? What did you think? How do you feel about redos?

The post In the open: Thoughts on 18.2 appeared first on a Happy Healthy Home.

 It’s officially that season—the one packed with parties, cocktails, cookies, and all the festive things. And while the average American gains 7–10 pounds between Thanksgiving and New Year’s, that doesn’t have to be your story. You canenjoy the holidays and still feel good in your body.

One of the biggest tools that’s helped me is macros—a flexible eating style that focuses on the right balance of protein, carbs, and fats for your body. When you’re consistent, it works. And once you learn what your ideal numbers are, you can fit in the foods you love without “starting over” in January.

But if you’re not counting yet, don’t stress. Save that for the new year. For now, just start paying attention. Log your meals, order a food scale, notice your habits—you’ll be surprised how eye-opening it is.

In the meantime, here are simple, no-nonsense tips to help you stay energized, confident, and bloat-free through the season.

Get Sweaty

Yes, the holidays are busy—but movement matters. Aim for 20–30 minutes, five days a week. A short workout is better than no workout, and you’ll feel so much better afterward.
Pro tip: Get it done in the morning before the day gets away from you.

Eat More (of the Right Things)

One of the best ways to enjoy the holidays without overeating is to load up on what you can have plenty of—veggies. They’re high in fiber and water, super filling, and perfect for grazing between heavier dishes.
Keep fresh fruit and veggies ready to grab. I love pairing fruit with non-fat plain Greek yogurt for a quick, balanced snack.

Pregame Your Events

Skipping meals to “save up” for a big party is a recipe for showing up ravenous. Instead, eat normally through the day, focusing on lean proteins and veggies, and have a solid pre-party snack about an hour before you leave.
Try my go-to shake:

• 1 scoop Amazing Grass Pure Vanilla
• 1 oz mango or banana
• 1 oz spinach
• Ice + 1 cup water

Be Picky

When everything looks good, it’s easy to overdo it. Do a quick scan of the options before you fill your plate, and choose what’s truly worth it.

Fill up on veggies and lean proteins, and save your fats for a dessert you really want.
Other helpful habits: eat about 80% of what’s on your plate and slow down while you eat.

Be a Social Butterfly

The holidays are about connection, not just food. Walk around, chat with people, sip something light, and enjoy the company. Keeping yourself engaged naturally helps you avoid mindless snacking.

Bring a Healthy Dish

Offer to bring a wholesome side or appetizer. Your host will appreciate it, the other guests will thank you, and you’ll know there’s at least one option that makes you feel good.

Hydrate, Hydrate, Hydrate

If you’re drinking, follow the 1:1 rule—one glass of water for every drink. You’ll stay hydrated, pace yourself, and thank yourself the next morning.

Remember: everyone navigates the holidays differently. You can enjoy amazing food, celebrate with family and friends, and still stay aligned with your goals—no guilt, no all-or-nothing mindset, just balance.

Disclaimer: I’m not a Registered Dietitian, Nutritionist, or healthcare provider. While some tips were provided by Registered Dietitian/Nutritionist Jo Bartell please consult with your healthcare provider before starting any exercise or diet plan.

The post Healthy Through the Holidays: Simple Habits That Actually Work appeared first on a Happy Healthy Home.