About healthy habitually

Hi! And thanks for visitng my site. I am an ACE Certified Personal Trainer, wife and mommy of 3 beautiful children. My Family means everything to me. Staying healthy and fit has been crucial when it comes to having the strength and energy I need to live the life I want. As a mom, I realize how difficult it can be to balance fitness and family. I don't believe working out should be a "privilege." Everyone deserves it. Let me help you find that balance! See my Get Fit tab for details :). I discovered the importance of fitness when I decided to go to the United States Military Academy at West Point for college. I quickly discovered that you had to be physically fit in order to survive. I pushed myself beyond what I thought I could do. I worked my tail off and remained competitive. It was a good feeling and I learned what a good workout can do to make you feel fantastic. As much as I love, admire, respect and support what our Armed Services do to uphold this Great Nation, I quickly learned that the Full Time Active Duty Army Lifestyle was not for me after the birth of my Son, Quint. I had a great pregnancy, and used Insanity to lose the "baby weight" and get back in shape, but I discovered that I badly wanted to stay home as a Full Time Stay at Home Mommy. Shortly before leaving the Army and after I had Quint, I fell off a horse, fractured 3 of my vertebrae. I had a series of foot surgeries, all in the same year. I wasn't able to just slap on my shoes to go running anymore, it was too painful in too many places. Running too much had really taken its toll on my joints and knees especially. I started going to the gym and tried all of their different cardio machines, but I didn't enjoy it or see great results. I didn't really even know what I was doing. I would hop on a cardio machine, then maybe do some weights. I didn't share my work outs, I didn't love them, I held no one accountable and no one held me accountable. Then I discovered virtual group fitness and personal training. I immediately became a part of a community who was passionate about helping others achieve their fitness goals, and it.was.AMAZING. I had the camaraderie, support and accountability I had been craving. It was at this time that I also started experimenting with different supplements. Say what you will, but supplements, when used the right way, can really aid in performance, recovery and over all health, digestive regularity, increased energy, skin, rapid hair and nail growth etc. There's a reason it is a billion dollar industry. ​ During my health and fitness journey, I became a pretty avid foodie because I realized how integral fueling your body with the proper nutrition is for success, results and over all well-being. I also realized that I really wanted to fuel my family with the proper nutrition to set them up for success in life. Good habits start EARLY, y'all. Earlier than I ever thought... You can check out my "Recipes" section for my cooking blog :). Fitness+Nutrtiont+Support=Success. Since then I have become PASSIONATE about all things fitness and helping others achieve their goals. I love running fitness groups. I love helping people with meal plans. I love reading about fitness and nutrition. I just can't help myself! I love it so much, it inspired me to get my Personal Trainer Certification through ACE Fitness to help people even more. So what are you waiting for?! Lets get started! I'm excited just typing and I haven't even met you... YET!

Keto Blueberry Rolls

These could easily be turned into muffins, but these bad boys hold their shape, so why dirty a pain-in-the-butt to wash muffin pan when an easy-to-clean sheet pan will do? I’m a big fan of Mom hacks. Nah, I’m just a big fan of keeping stuff simple. And, I know I’m partial, but I think they look just as good- no?

Again, I’m not a strict keto eater, but I’m excited at the prospect of finally learning how to cook with coconut flour! I adapted these from ketoconnects recipe for their rolls. So here goes:

Ingredients:

1/2c coconut flour

2tbsp psyllium husk powder

1/2tsp aluminum free baking powder

1/4 tsp fine ground pink himalaya sea salt

2 packets or 2tsp stevia

3/4c Water

4 eggs

4tbsp grassfed butter or coconut oil, melted

1/4c Wymans frozen blueberries

Directions

1. Preheat oven to 350 and lay a Silpat mat on a baking sheet

2. Mix all dry ingredients (first 5 listed)

3. Gently blend or mix water and eggs

4. Add butter while mixing/blending

5. Pour wet into dry and mix gently until incorporated.

6. Fold in blueberries

7. Form into rolls and bake at 350 for 25-30min- please don’t mind my dirty silpat mat 😬

Top with butter and enjoy!

Went ahead and made mini muffin versions for the heck of it… What can I say- I was curious 🤷🏻‍♀️

Arugula Pesto Zoodles

Another amazing recipe from Mark Sissons Book: The 21 Day KETO Reset. I often tweak the pesto ingredients, but the macadamia nuts work really well with the avocado and the zucchini I must admit! This dish is on repeat over here and I have it a lot with the Macadamia Crusted Fish, like this recipe here!

Ingredients:

2-4 Zoodled Zucchinis, (depending on how saucy you like your Zoodles

2cups arugula

Kosher Salt

1/4c Macadamia Nuts

2 garlic cloves, chopped or 2 tbsp minced garlic

½ small avocado

1/4c Romano Cheese

dash pink himalaya sea salt

dash black pepper

½ EVOO

Directions:

  1. Toss Zoodles with kosher salt and let sit in a strainer for 20 minutes, or longer. You can rinse or not, if you rinse them, you’ll have to dry them again in a towel. Sometimes I just don’t have time for this, so I just use as much Kosher Salt in the beginning as I want to season them with…
  2. For the Pesto: pulse arugula, garlic and macadamia nuts in a food processor or on low in a Vitamix until the mixture is coarse. You’ll probably need to scrape down the sides. Add avocado, cheese salt and pepper. Then add the EVOO slowly while the blender or food processor is running.
  3. Saute the zoodles with some butter or spray. I do this by creating a large layer of zoodles and letting them cook for 1 minute. Then I gently toss them and leave undisturbed for another minute.
  4. Remove from heat and add your pesto. Toss to make sure it all gets coated on there.

Again, this goes really really well with the macadamia crusted Mahi Mahi!!

Collard Turkey Wraps with Herbacious Tahini “Cole Slaw”

I got this idea from the 21 Day Keto Reset as well. I never thought of using Collards as a wrap before until I bought one at Whole Foods made by Eat Gud Whole Foods. I became obsessed with making a delicious lemony tahini dressing and making a delicious collard wrap. So this is a conglomeration of a lot of different things… it was also kind of hard to organize because I drew from so many different places. It might look painstaking and time consuming at first, but the different parts of this are very versatile and can be used for many different things!

IE, the tahini dressing can be used to taste here, on the herb salad and saved in the fridge for other things.

Recipe:

Ingredients:

4 Big Collard Leaves

4 slices organic turkey breast

1c Herbacious Tahini Cole Slaw

Directions:

  1. Use a knife to cut the thick unedible part of the collard stem… you should end up with a heart(ish) shaped leaf
  2. Place a slice of turkey breast onto the collard leaf and place ¼ cup herbacioud tahini cole slaw on top.
  3. Tuck the tails of the wrap in and roll the wrap. I like to leave the top open so I can add more dressing, but you can also close the top if you’d like!

Recipe for Tahini Dressing:

Ingredients:

1/4c Tahini

1/4c avocado oil or EVOO

1 tbsp braggs liquid aminos, coconut aminos or tamari

Juice from ½ lemon

1 tbsp minced garlic

½ tsp minced ginger

Directions:

  1. Combine all ingredients in a high powered blender (like Vitamix)
  2. Slowly add warm water until the dressing is thick, but pourable… I usually vary from about 1/3-1/2 cup because I like a thick, spoonable dressing. If you like a thinner, runnier dressing add more. It’s completely to taste.

Recipe for Slaw:

Ingredients:

1/2c fresh cilantro

1/2c fresh Italian parsley

1 small bag broccoli slaw, or just regular cole slaw

2c arugula*

1 avocado, cubed

*to me, the arugula has a really peppery taste. Sometimes I’m into it, sometimes I’m not. To me, this ingredient is optional. If I don’t use arugula, I usually compensate by adding more herbs or cole slaw.

Directions:

  1. Finely chop cilantro and parsley together, then add the slaw.
  2. Pour in desired amount of dressing and mix well
  3. Toss gently with the arugula, if using and top with avocado.

Super Easy Keto Crepes

Ok. So I am not a strict keto eater. Far from it in fact. I did dabble with it a bit and I liked a lot of aspects of it, to be honest, but I cannot commit fully to that lifestyle with my family without going insane. Thats just me. I know plenty of people do it, but not this mama. I felt like I had to try it though. I mean, if I’m going to speak intelligently about something, I should probably have tried it first…

That being said, there were a lot of things I loved about it. I felt like it really helped my relationship with healthy FATS. And, cooking this way taught me a lot of cool ways to use coconut flour.

One of them was in this easy keto tortilla recipe I found on wayyum.com and I tweaked them a bit to turn them into these really yummy, hearty, filling crepes. I flipping love crepes. Sometimes you just need to fill a yummy eggy wrap with some berries or Nutella, you feel me?

Anyhoo, this is what I did:

Recipe:

Ingredients:

– 1/2c coconut flour (I used Bob’s Redmill)

– 6 pasture raised eggs (I used Nellies)

– 1+1/4c almond milk

– 1/2tsp vanilla

– 1 stevia packet

– dash fine ground pink himalaya salt

Directions:

1. Whisk or blend wet ingredients on low until eggs and milk are homogenous.

2. Add vanilla and stevia and mix again

3. Pour wet into dry and mix well- you will have a very runny batter, but that’s how you want it. It will spread in the pan and cook up like a crepe!… here’s a link to the IG video I did to show what it should look like: Keto Crepe Video

4. Heat an 8″ skillet over medium heat and spray with cooking oil of choice (I used Trader Joe’s coconut oil spray)

5. Pour 1/4 cup-fulls onto your pan and swirl it until it coats the bottom

6. Cover with a lid and cook for about 2 minutes

7. Remove lid, flip, and cook covered for another 1-2 minutes

8. Repeat 12 times or until batter is gone!

9. Fill with berries, Nutella, whip cream, jam etc.

You’ll need a little syrup drizzle, let’s be honest…

And honestly, sometimes I prefer the stack!

Curry Zoodle Soup

BOWLS of this soup were pretty much necessary for me to get through the countless snow days we’ve had. It’s almost as if I could just sit there and sip on this for lunch and have all the chaos and noise disappear for a second and forget about the Mountain of snow and ice chunks I had yet to shovel at the end of my driveway. And it gave me that nice, warm, full feeling I needed to give me the stamina to shovel and dodge snowballs at the same time. All.day.long.

I should really call this “Forget your Troubles Soup…”

Go ahead. Give it a whirl. You will need…

Ingredients:

2 zucchini’s

1c bone broth

1 tbsp Fish sauce

1tbsp thai red curry paste

1tsp lemongrass paste

1tsp ginger paste

3/4c coconut milk

1 tsp turmeric

*opt siracha to taste

Directions:

1. Spiraling/noodle-ify the zucchini’s

2. Heat a large pan over medium high heat.

3. Add bone broth, fish sauce, curry paste, lemongrass, ginger and coconut milk and stir until all ingredients are combined. Reduce heat.

4. Add zucchini noodles and turmeric and cook for 3-5 minutes, depending on how you like your zucchini’s (cooked or al dente)

5. Pour into a bowl and enjoy! Or if you’re me, add a hard boiled egg and touch of siracha and enjoy!

Brown Butter Chocolate Cake

Need I say more? The brown butter takes this to the next nutty, salty level. If it sounds yummy, i promise, it tastes even better!

I used my 2 ingredient chocolate sweet tater frosting in the middle. I also went with a simple sugar toasted coconut top in lieu of frosting, but you could easily put more frosting on top! Your cake, your choice! Who says you can’t have your cake and eat it too?!

Ok. Here’s what you need:

6tbsp grass fed butter (i used kerrygold)

1+3/4c white whole wheat flour (i used King Arthur organic)

1/2c cacao powder (unsweetened!)

1/2c packed dark brown sugar

1+3/4 tsp baking powder

1/2 tsp baking soda

1tsp kosher or pink himalaya sea salt

1/2c+1tbsp organic granulated sugar

1+3/4c whole buttermilk

2lg eggs

1tsp vanilla extract

2tbsp coconut oil

1/2c unswt coconut flakes

1. Preheat oven to 350

2. Spray 2, 9” pans

3. The Brown Butter: Melt butter over medium heat in a saucepan and leave it there until butter turns foamy and starts to sizzle and pop a bit. That’s the moisture escaping! Give the pan a few good swirls then let it rest. Once the butter looks brownish and you can see little crispy bits on the bottom, remove the pan from heat and let it cool. You could remove the crispy bits if you want, but i like to leave ‘em in there.

4. Mix next 6 ingredients (dry) together until well incorporated

5. Mix next 3 ingredients (wet) until you can’t see the egg any more (good rule of thumb for the wet ingredients)

6. Add wet to dry, ya brown butter and coconut oil.

7. Pour batter into 2 pans (it will not full the pans). Sprinkle the top one with coconut flakes and sprinkle with 1tbsp sugar.

8. Bake at 350 for 35 min

Allow cake to cool. Spread the top of the bottom cake with the 2 ingredient frosting, then add the coconut topped cake to that! Phew! That was a mouthful. Now go take a mouthful of that cake you’re now dying to bake!!

Easiest Pumpkin Spice Muffins and Chocolate Sweet Potato Frosting You’ll Ever Makek

Say whaaaa?! So easy, but so tasty. Not super redeeming, but hey, there still decently healthy and we’re all in a pinch sometimes-right?!

I’m about to blow your mind with these. Or at least I think I am. Again, this recipe came about pretty randomly after me tinkering around in the kitchen for hours, but it was fun. And the kids and I ate them ALL. I’m starting to notice an “we ate the whole batch” theme to this blog. Oh well. Not too upset about it.

These are so easy, I had to put fancy papers on there, just so that it looked like they were harder… cheating, I know. But we’re all in a pinch sometimes right?!

And this chocolate frosting made out of sweet taters is a game changer. You would NOT KNOW if I brought these to a party unless I told you. I promise.

For this, all you need is:

1 box spice cake mix

1 can canned pumpkin (NOT pumpkin pie filling!!!!!)

1 c milk of choice

1 large sweet potato, preferably freshly baked, but definitely warm

1/2 c chocolate chips

Directions:

Preheat oven to 350*. Mix the first 3 ingredients until it resembles muffin batter. Fill muffin cups 2/3 full. Bake for about 30 minutes or so.

While those are baking, whip out the ol’ food processor. Put the sweet tater in that and pulse. Add your chocolate chips process it (is that the right verb for that?!?!…) until the mixture resembles frosting. Feel free to adjust your sweet potato/chocolate ratio to accommodate your palate/flavor profile. I use bittersweet chocolate because I love a not-to-sweet, rich chocolate frosting, but I use milk chocolate chips for the kiddos. Allow it to cool a bit before spooning it into a piping/plastic bag.

By now your muffins should be done! Go ahead and try one to see if you like the consistency. Sometimes they’re still a little gooey in the middle and need a few more minutes.

Let the muffins cool completely. Frost and enjoy! You could even have these for breakfast and not really be cheating!

Lemongrass Chicken Bone Broth Soup

This recipe came about randomly, as most of mine tend to do, but it was unreal.

The Lemongrass combo realllllly took it to the next salty savory tangy level. AND the broth was packed with anti-inflammatory goodness like collagen since I just used my leftover home-made bone broth as the base. I know I use turmeric in the recipe for that, but it still worked really well with this soup.

Ingredients:

2 stalks of lemongrass (only the white and yellow parts, smashed. Or lemongrass paste to taste)

1 onion, chopped

1, 1″ piece of ginger minced or about 1/2 tsp powdered ginger

1 tbsp fish sauce

1/2 the chicken on an organic rotisserie chicken

6 cups bone broth, made from the rotisserie chicken bones

4 carrots, cut into coins

4 stalks celery, chopped

Corn from 1 corn on the cob

I started by sautéing the first 3 ingredients together in a little grassed butter until the smell really came through, about 2 minutes. Then I added the fish sauce, stirred for about 10 seconds. Then I added the chicken and bone broth and let that come to a quick boil. I reduced that to a simmer and added the rest of my ingredients and let the whole pot simmer for about 4 hours. Thats it! You could totally let it simmer for less time, but when I’m making soup, I tend to knock it out earlier in the day because soup is just one of those things that can’t really simmer for TOO long, ya know?!

Pair this with a delicious panini or grilled sandwich and BAM. You’ve got a pretty nutrition packed, family friendly, belly filling, crud fight, crowd pleasing supper!

Turmeric Cauliflower Rice Skillet with Roasted Tomatoes

Here’s another INSANELY delicious dish that I can’t really take credit for. Alison Wu of WuHaus is the genius behind this one. Only she does it WAY better, with WAY more fresh herbs and deliciousness. Mine is more, well the product of 3 kids in the house who end up putting your freshly prepared herbs in their “mud potions…” 🙄

Anyhoo. Still came out absolutely delicious… Alison Wu’s version calls for lots and lots of fresh dill, which I must admit, I am not a huge fan of. There… I said it! Oh- also if you want to see WAYYYY better/more professional pics of the dish that will make your mouth water, head on over to her blog. It’s amazing. Here- I’ll even like it to make it that much easier for you ;).

Ok, for this you will need:

Ingredients:

1/2 head of cauliflower, riced

1 pint fresh cherry tomatoes

2- 3 eggs

1 tsp turmeric

Ok, first thing. Preheat your oven to 225*. I know I know, I almost NEVER set it that low, but believe me… it makes a HUGE difference in the flavor profile of your cherry tomatoes. Halve your cherry tomatoes (the bigger the better) and place them seed side up on a baking sheet. I sprayed them with a little avocado oil and sprinkled pink himalaya salt over them and a little cracked black pepper. 

Roast those bad boys for about 90-120 minutes. I know. Long time, but it’s all passive cooking. You can do all sorts of things in that time. You can do anything… but don’t forget about them! They’ll shrivel up into little nasty tomato raisins. Trust me…

Ok, so when those are almost done, go ahead and sauté your cauliflower rice in some avocado oil, salt, pepper and turmeric. I like to make a cauliflower layer over the avocado oil and let it sit there over medium high heat for a hot minute (about 5) so that the bottom pieces get all crispy. 

When your cauli rice is done, go ahead and make 2-3 small holes in your cauli skillet. Crack an egg into each hole and let it sit over medium heat until the eggs are cooked through to your liking. 

Top with the sweet, roasted, delicious tomato jewels and devour it. I ate the whole skillet last time I made this. But I have some self control issues. hehehe

Probiotic Coconut Yogurt

Not nearly as good as Coconut Cult, buuuuut it’ll fill the gaps I suppose. And it is still yummy! And I can eat more of it 🤤… I’m still only in the 2tbsp/day of the real Coconut Cult club!

Definitely copied Minimalist Bakers recipe for this one, with only one tweak and that’s because I couldn’t find the Whole Foods brand coconut milk, so I just made my own from a big ol’ coconut 🤣. Result was pretty delish and I now keep a jar on hand in the fridge for smoothies, parfaits and nibbles here and there.

To make the coconut milk, I just took a coconut. Poked a hole where the “eyes” are. Drank the water. Mmmmm.

 

Then I just baked it in a 350* oven for about 30 mintes. Took it out. Let it cool. Then let my 6 year old whack at it with a hammer until it broke open. Then I harvested the pieces. Put them in my blender. Added 2 cups of water. Blended on high for a HOT minute. And strained with a cheese cloth. It took a little doing, but it was mostly passive work. And my son had loads of fun cracking that thing open. Cooking+entertainment. Win win.

Oh! And I saved the shreddy bits and made coconut flour. So many uses, so little time. So many purposes, 1 little item. I also bake a couple at a time and freeze some of the meat for smoothies. But I digress.

After I had the milk made, I just added 2 renew Life (50billion) capsules, stirred, covered with a cheese cloth and let it sit for about 48 hours. Bam! Coconut yogurt.

I also tried this with the PB2 strains and got a decently thick yogurt, but in the fridge it transformed into more of a kefir like consistency.

 

I ate it plain, in smoothies, but by far my favorite way is atop these pancakes with figs!