https://www.thewellbeingstl.com/blog daily 0.75 2026-03-05 https://www.thewellbeingstl.com/blog/why-quick-fixes-dont-fix-wellness-addressing-the-root-cause monthly 0.5 2026-03-05 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/f62c135c-5d14-4c3a-88ef-9b08b9fe61a5/ChatGPT+Image+Mar+4%2C+2026%2C+07_58_09+PM.png Blog - Why Quick Fixes Don’t Fix Wellness: Addressing the Root Cause - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/putting-the-new-food-pyramid-into-practice monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/260190ec-875b-4f7e-bcda-2891c670bbff/foodpyramid.jpg Blog - Putting the New Food Pyramid Into Practice: What It Really Looks Like on Your Plate - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/maximizing-wellness-why-more-isnt-always-better monthly 0.5 2026-01-22 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1764554613064-E8Z5D7E6A6MRTWHVZ0DL/Well+being+this+way.png Blog - Maximizing Wellness: Why More Isn’t Always Better - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/keeping-winter-meals-fresh-fulfilling-and-balanced monthly 0.5 2025-12-01 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/c5d0031f-ff70-4035-acc9-47a8a105c8f3/Heading+%2823%29.png Blog - Keeping Winter Meals Fresh, Fulfilling, and Balanced - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/the-science-of-joy-how-small-moments-support-wellness monthly 0.5 2025-11-06 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/022b7529-2f7c-4ad7-a3bf-81e5a3bce156/Untitled+design+%2884%29.png Blog - The Science of Joy: How Small Moments Support Wellness - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/dont-stop-moving-staying-active-as-fall-routines-return monthly 0.5 2025-09-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1757077125168-BZGAIZ4QU7T8BU1NJWOQ/Untitled+design+%2875%29.png Blog - Don’t Stop Moving: Staying Active as Fall Routines Return - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/food-is-part-of-how-we-thrive monthly 0.5 2025-09-05 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/0cfb6464-45e5-44ed-a898-52cd906dba5b/Untitled+design+%2828%29.png Blog - Food is Part of How We Thrive: What I Learned Eating My Way Through the Mediterranean - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/shaping-a-healthier-food-culture-in-your-company monthly 0.5 2025-08-01 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/7ee79b2d-e2d1-45d2-9861-886afd2d49f6/pexels-ketut-subiyanto-4964958.jpg Blog - Rethinking Workplace Wellness: Shaping a Healthier Food Culture in Your Company - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/back-to-basics-how-to-feed-yourself-well-without-overcomplication monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/aa50c82a-692f-46d0-bdcc-9db8c62e4870/Feed+Yourself+Well+Without+Overcomplication.png Blog - Back to Basics: How to Feed Yourself Well Without Overcomplication - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/cook-once-eat-twice monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/6ea880ef-5805-4d7f-8046-ba209f178319/tempImage7cHbuY.jpg Blog - Cook Once, Eat Twice - Make it stand out Crockpot Chicken Tacos https://www.thewellbeingstl.com/blog/where-is-the-vegetable-risotto- monthly 0.5 2023-01-12 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630353592659-1FA4DIPIUF96GZXSOSDN/unsplash-image-bRdRUUtbxO0.jpg Blog - [Where is the] Vegetable Risotto [?] - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630353750441-DZJ16SXX4JGFYZ908KHR/sweet-potato-risotto.jpg Blog - [Where is the] Vegetable Risotto [?] - Make it stand out Zucchini & Sweet Potato Risotto (photo cred: Two Peas & Their Pod) https://www.thewellbeingstl.com/blog/test-post monthly 0.5 2021-08-22 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628626742185-W5I2S81Y0COPC815NIGA/IMG_2374.png Blog - Become Your Best You - As a coach, I see clients on a daily basis who feel lost as it relates to their health. They’re looking for guidance, ideas, strategies…and most often, they’re looking for answers. Maybe this sounds familiar to you. You’ve tried different methods to approach your goals — fad diets, schedules for activity, new healthy products — but nothing sticks. “Other people have success, though, and they can tell me what to do. They have the answers.” And yet, when they tell you the answer, you realize that their solution won’t work for you. It doesn’t fit. Raise your [virtual] hand if this has ever happened to you: https://www.thewellbeingstl.com/blog/make-way-for-elephants monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351373904-DIS8NMRUKNVVS3PDITF5/IMG_7677.jpg Blog - Make Way for Elephants! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351452063-AGX0ZGIGJSQNY6C5RR0S/IMG_7639.jpg Blog - Make Way for Elephants! - Start in Hero's Pose. Sit on your knees, hips touching heels. Place hands on the tops of the legs and have everyone close their eyes. Imagine that your lungs are a giant balloon. Breathe in deeply to fill the balloon. When your lungs are full, slowly breathe out like you're slowly letting air out of the balloon. Repeat two more times. If you're taking the "jungle trek", imagine that you're a jungle adventuring hero, flying there in a hot air balloon and your breath is filling up the balloon! https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351564431-AR5A5BSDE1Y9GBQ5AP0D/IMG_7663.jpg Blog - Make Way for Elephants! - Hippo: Come forward to hands and knees. As you breathe in, drop your belly and lift your hips and chin. Feel free to throw in a hippo sound for effect. (Click here to listen to a hippo if you're not sure what sound they make!) Leopard: Now breathe out, slowing pushing the floor away with your hands and feet and arch your spine. Add in a "purr" if the kids enjoy animal sounds. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351720184-NHMVS2TV2PG4UXQ0BL9B/IMG_7640.jpg Blog - Make Way for Elephants! - Downward-Facing "Monkey" Also familiar to kids as downward-facing dog, but monkeys are more jungle-appropriate! From the previous posture, walk the hands a palm-print forward. Press through your hands, lift your knees and extend both arms and legs until you're in an upside-down V. Press your hands away from your body so your hips move up and back. On the inhale, add some oh-oh-oh monkey noises; on the exhales, try ah-ah-ah. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351773623-RGABRJ8BUQXWSY89NYAB/IMG_7642.jpg Blog - Make Way for Elephants! - Three-legged "Monkey" You know how monkeys love to use their tails! This monkey is being so silly -- wagging and moving his tail all around behind him! From downward-facing "monkey", keep your body in the same position and lift your right leg high into the air; then, bend your knee and pretend it's your monkey tail reaching for a branch! Now, swing your "tail" forward up toward your hands, and step your back foot forward to meet it. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351834515-P5D62AEHZFHBLHLJ3RDI/IMG_7644.jpg Blog - Make Way for Elephants! - Ostrich Pose (forward fold) Next on your journey, imagine you're an ostrich with its head in the sand. Once you've stepped up toward your hands, fold forward and try to reach the top of your head to the floor. Take a deep breath in, as you exhale, gently shake your head "yes" and "no" to get the "sand" off your head! Sweep your arms all the way up to standing. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352009249-NB4W3YEQCZPOKXL8MCT4/IMG_7647.jpg Blog - Make Way for Elephants! - Flamingo Pose As you continue on your journey, you come to a river and see flamingos wading in the shallows! Come to standing. Bend your right knee and lift your right leg up so your thigh is flat and your ankle is under your knee. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352064306-I0FUCJF71E37D2ZR6CL4/IMG_7651.jpg Blog - Make Way for Elephants! - (Flamingo, cont.) Take your arms and begin to slowly wrap them around your shin, drawing your belly button toward your spine and rounding your chin toward your chest. For balance, gaze a few feet in front of your standing foot. Repeat this posture on the other side, then come to standing. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352130258-1USWP7BWQU0O7GE55C8P/IMG_7652.jpg Blog - Make Way for Elephants! - Elephant Pose Finally, you've reached a clearing and there, in the middle is a beautiful elephant! You wave to the elephant, and she raises her large trunk to say hello back! Take a small step back with your right leg, point your toes slightly out (45 degrees), then turn your hips forward. Inhale to lift your arms up and over your head, press your palms together, then fold forward over your extended left leg. Let your kids be creative with their elephant sounds -- see who can be the loudest/most realistic/silliest! https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352172941-OCF206NKK7OVX31KPY7C/IMG_7657.jpg Blog - Make Way for Elephants! - Free Form! Ask your kids what animals they want to try! Here are a few postures that you might be able to "massage" into the animals they mention: Tree Pose: (could even be a giraffe!) -- stand on one leg, and bring the other foot to the inside of the calf or thigh (avoid the knee). Leave hands on the hips, or grow your tree branches toward the sky! Cobra/Snake Pose: Lie on your belly with your hands under your shoulders, then gently peel the upper body off the floor. Try hissing like a snake! https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352218110-GAW85W5QBTSSL4W1YKLK/IMG_7658.jpg Blog - Make Way for Elephants! - Boat Pose You've followed the stream down and you're ready to return home. Look! You see a boat in the distance, so you swim over and get it! Start by making your way to the floor on your belly. Reach your arms out long and your legs long behind you. Begin to flutter-kick your arms and legs (like you're swimming!), then relax. Kick your heels in toward your seat and reach back with both hands to grab the tops of the feet. Once you have your feet in your hands, bring the knees back together (in line with the hips, if they can), and kick your feet into your hands. Allow your body to rock back and forth with the breath, just like a boat floating down the river. Release your body and lie on the belly. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352257681-FN0IJU7QLKYKK095FANU/IMG_7661.jpg Blog - Make Way for Elephants! - "Rock" Pose (Child's Pose) Your boat floated all the way down the river, and it bumped into a large boulder, right where you need to get off. From your belly, press up to hands and knees. Bring the heels to touch and the knees wide, then press back so you look like a big rock (child's pose). You also have the option of taking your arms down by your side to really mimic a rock. Take two full breaths in and two out. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630352319817-UPKZKFVH3AZAYERSY9EK/IMG_7662.jpg Blog - Make Way for Elephants! - Savasana At last, you've made it back home. Now it's time to rest and dream about your adventure. Make your way onto your back, laying with legs long and arms relaxing by your side. If you have a lovie or stuffie, place it softly on your belly. Take a deep breath in and watch your friend rise up. Now slowly breathe out and watch your friend sink. Do this five times. Close your eyes. Imagine your favorite animal from the adventure. Keep that animal in your mind as you breathe in and out. Stay for 20 seconds to 5 minutes (depending on the child's needs.) https://www.thewellbeingstl.com/blog/catch-of-the-midday monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348679385-N0M4G5DR6OH5QFOJXMZJ/IMG_6483.JPG.jpg Blog - Catch of the [Mid]Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348780934-Y9RIZFNDEPHTN9GHBCP1/IMG_3792.JPG.jpg Blog - Catch of the [Mid]Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348828925-3TOTS6IX4EZY2I762J88/IMG_5983.JPG.jpg Blog - Catch of the [Mid]Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348917842-0WDPCIWP5NEKUABMLPPH/IMG_8475.jpg Blog - Catch of the [Mid]Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/t3f6oq7ruom6xluum56jybm6wnwpos monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351050269-5Y7V9PC0OA6SQWKIPX9N/unsplash-image-SoT4-mZhyhE.jpg Blog - Four Wellness Tips to Help You Find Value in Financial Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630351158670-DFK813HELQY2JXWN0KRL/IIN+Circle+of+Life.png Blog - Four Wellness Tips to Help You Find Value in Financial Health - Make it stand out IIN Circle of Life https://www.thewellbeingstl.com/blog/sufferin-succotash monthly 0.5 2021-08-06 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395073686-G673H6MIP4ERYFQFH7O0/Screen+Shot+2021-05-07+at+9.40.12+AM.png Blog - Sufferin' Succotash! https://www.thewellbeingstl.com/blog/are-you-sinking-your-weight-loss-efforts monthly 0.5 2021-05-09 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395337674-OGYF0GC87PH443R7O1C5/Screen+Shot+2021-05-07+at+9.40.30+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395428731-3JP4LIT7PO3H6RKREDAZ/Screen+Shot+2021-05-07+at+9.45.05+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395507467-96UPSSUP4E8H1HCSLL9T/Screen+Shot+2021-05-07+at+9.45.26+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395557574-MCH4YEXJS07BLSFB6ZTF/Screen+Shot+2021-05-07+at+9.45.35+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395618812-G7CWBJ55F7K3K3X65SN2/Screen+Shot+2021-05-07+at+9.45.44+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395664151-LFEOOQMEGPE08B68C6TN/Screen+Shot+2021-05-07+at+9.45.50+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395709340-S2O04S3XZ481WWO6ULM1/Screen+Shot+2021-05-07+at+9.45.57+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1620395753026-0RIFZ88AKM7RS5PZPFFW/Screen+Shot+2021-05-07+at+9.46.09+AM.png Blog - Are You Sinking Your Weight Loss Efforts? https://www.thewellbeingstl.com/blog/why-mindfulness-will-help-you-manage-stress monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350332739-3E35MAMUJI7H6H2GO4RJ/unsplash-image-mlVbMbxfWI4.jpg Blog - Why Mindfulness Will Help You Manage Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350472812-IUZLR07UI8OOIJV8XVVA/unsplash-image-aUmq85-2V7I.jpg Blog - Why Mindfulness Will Help You Manage Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350609202-13OP2XXN39Q260G26QD6/unsplash-image-zm85uCuPh30.jpg Blog - Why Mindfulness Will Help You Manage Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350810139-06WAZVUF5Y6R9RC41XLF/unsplash-image-NYw5b5pNio4.jpg Blog - Why Mindfulness Will Help You Manage Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350839930-LSAHJOYEJLZDBAAQ7DQX/unsplash-image-bXfGnlaNuM0.jpg Blog - Why Mindfulness Will Help You Manage Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350920401-HC3L3PBOO7UUVP7E4B27/unsplash-image--9CjvlbUGhY.jpg Blog - Why Mindfulness Will Help You Manage Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/7-day-meditation-challenge monthly 0.5 2021-08-20 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628631391122-MXZYOPCZC060KCNE98OT/lotus.jpg Blog - 7-Day Meditation Challenge - The benefits of meditation are varied and generously supported by scientific research. From mental and emotional health support to improvement in the immune system and gut function, meditation offers something for everyone looking to become aware of, and improve, their overall wellbeing. This seven-day challenge, based loosely on the seven chakras in the body, starts with grounding into your space and feeling emotions, then turns inward to be more mindful of your self-worth, self-love, and positive self-talk. With each meditation lasting about five minutes, the time commitment feels small, but the impact on your life will feel massive. Here’s what you’ll need: A quiet spot where you can relax Five to seven minutes https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628632631667-WUN7GGEDZNEJZWY8A86W/unsplash-image-rOn57CBgyMo.jpg Blog - 7-Day Meditation Challenge - Muladhara Day 1 Meditation Grounding: Using basic meditation guidance, this five minute practice is the perfect introduction to meditation. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628632789107-B5ZYDRIXV41RCTODLWVB/unsplash-image-ktPKyUs3Qjs.jpg Blog - 7-Day Meditation Challenge - Swadhistanan Day 2 Meditation Feeling Joy: As serious as it seems, meditation also has the ability to help you find joy in the moment. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628633013716-M3SOYLICL6Y6D06TQEY0/unsplash-image-VsI_74zRzAo.jpg Blog - 7-Day Meditation Challenge - Manipura Day 3 Meditation Self Worth: Taking time for yourself is really a value statement, one where you decide that your mental health and wellness are worthy of your time and energy. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628633134417-NO1VOZAP1DISGA7IKG3G/unsplash-image-a5EbQpl-IHw.jpg Blog - 7-Day Meditation Challenge - Anahata Day 4 Meditation Self Love: Taking care of yourself is the best way to show yourself some love. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628633237948-ODSFH37JWJMT3ZQGWLUY/unsplash-image--Q_t4SCN8c4.jpg Blog - 7-Day Meditation Challenge - Vishuddha Day 5 Meditation Self Talk: The language that runs in your mind sets the stage for how you communicate about and with yourself https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628633314197-I20K28CB7VXOTD85CLN7/unsplash-image-Yui5vfKHuzs.jpg Blog - 7-Day Meditation Challenge - Anja Day 6 Meditation Inner Strength: When you pause to recognize a strength or success, you’re slowly reprogramming your brain to recognize positive stimuli, too, and in turn, you change the structure and function of your brain. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628633438360-IP1JBTUHDN5DQQKHYPXU/unsplash-image-HS5CLnQbCOc.jpg Blog - 7-Day Meditation Challenge - Sahasraha Day 7 Meditation Understanding Yourself: As you come full-circle by continuing your practice today, take time afterward to pause and reflect on what you’ve learned about yourself through the process. https://www.thewellbeingstl.com/blog/managing-stress-in-difficult-times monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630347645732-PPTA3DI39NE3NUHKBE7F/unsplash-image-oFrNdsvwRpc.jpg Blog - Managing Stress in Difficult Times - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/g2ddxkty6qx2zduvygkbeqw240t6jo monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630349760438-E8JGND3SEC0ES6XU0IFB/unsplash-image-uqzIUz9NczE.jpg Blog - Silver Linings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630349858700-Q1J1Q6KLSHGIZZOVAMK5/unsplash-image-UgeZDqfofXU.jpg Blog - Silver Linings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630349931922-L8L2GR939C3IU18WPCWE/facebook_untitled.jpg Blog - Silver Linings - Make it stand out Me, looking as though I do this all the time… https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630349995753-MIEQTLA7EOKMDVKB0ENM/unsplash-image-t5YUoHW6zRo.jpg Blog - Silver Linings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350043379-B1S6WDM2AD6KJRLDCF2L/unsplash-image-UVyOfX3v0Ls.jpg Blog - Silver Linings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350089679-53VZ5MPYS84V3RLKUWZG/unsplash-image-vwaTtIhCjVg.jpg Blog - Silver Linings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630350143216-BGCPTRGE8GGZRETCJ9Z8/unsplash-image-httxBNGKapo.jpg Blog - Silver Linings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/sztg9vqpdl1ratpby8zkv0j2gefikf monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630347961845-8890QZPOEVBIFC9T3YLX/unsplash-image-Rfnljr9AlDk.jpg Blog - It's Sleepy Time Down South - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348023405-D0A46AS477190D838ECL/sleepy+time+down+south.jpeg Blog - It's Sleepy Time Down South - When I was younger, my family and I took a few trips to a beautiful hotel in West Virginia as part of a conference for my dad. Each night around 8 or 9pm, you'd see these signs go up in the hallways : Photo credit: The Greenbrier Facebook Page https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348110205-51PUFDTO84IPZDRLKSCV/Sleep+Infographic%2C+p1.png Blog - It's Sleepy Time Down South - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348165363-VH3584Q1A1O29ZN8EKLQ/Sleep+Infographic%2C+p2.png Blog - It's Sleepy Time Down South - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348215930-HFBAU42QK2OCTSR7J539/unsplash-image-xsGxhtAsfSA.jpg Blog - It's Sleepy Time Down South - Smart Devices: Are you willing to shut off your smartphone and other devices two hours before bedtime? How would it change your sleep habits to move your phone away from your bed? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348294373-4CQBYV4AQ3VO5IG69G3S/unsplash-image-IGfIGP5ONV0.jpg Blog - It's Sleepy Time Down South - Nutrition: How close to bedtime do you eat? When is your heaviest meal of the day? Do you snack close to bedtime? If so, what do you consume? How many cups of coffee/energy drinks do you drink in a day? When is the last one typically consumed? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348368086-MSJAB8O520MMT8S22UFD/unsplash-image-GqbU78bdJFM.jpg Blog - It's Sleepy Time Down South - Sleep Habits: What lights, sounds, and alarms do you have in your room? Is there a TV visible from your bed? Do you try to go to bed around the same time each day? If so, what time? If not, what stops you? What mechanism typically wakes you in the morning? Do you snore or have difficulty breathing during the night? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630348501495-MW3W2L2IJY569QNMEMAO/unsplash-image-w1RE0lBbREo.jpg Blog - It's Sleepy Time Down South - Physical Space: Is your bed comfortable? How old is your pillow? https://www.thewellbeingstl.com/blog/5ejsxyyco0valyb25lkq9u4l7e5d29 monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630346269257-YW3IH5CTO7NGP87C4JAP/unsplash-image-cOz7ncnzk_c.jpg Blog - Fixing Feasts from Your Freezer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630346695810-4FPE66KM6MENSLWW4UCM/Almond+Blueberry+Oats+with+cinnamon+and+chia.JPG.jpg Blog - Fixing Feasts from Your Freezer - Make it stand out Steel-cut oats, pictured with chopped almonds, fresh strawberries, and bananas https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630346775440-0QL5TVLDVTTT9KVZB5OL/D5064E34-92F3-4D04-89F1-FC8142F2E048_edited.jpg Blog - Fixing Feasts from Your Freezer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630346886468-QL0F4ZGDCJ9M38CA9UG6/3E5C6319-C8EA-4AB9-934C-8B3A18771AD8.JPG.jpg Blog - Fixing Feasts from Your Freezer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630347496691-Z8CVR2Q8ML109G2VT80Y/IMG_2638_edited.jpg Blog - Fixing Feasts from Your Freezer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630347113015-4NPKC025WTEBYENX7CCU/Lentil-Pasta-Primavera-Ingredients%2C+itsavegworldafterall.com.jpeg Blog - Fixing Feasts from Your Freezer - Make it stand out Photo Credit: https://itsavegworldafterall.com/lentil-pasta-primavera/ https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630347332236-PMRHN2J3X96OLA272QPW/tofu+stir+fry.gif Blog - Fixing Feasts from Your Freezer - Make it stand out Photo Credit: Delish.com https://www.thewellbeingstl.com/blog/unplug-yourself-how-to-lessen-our-dependence-on-screens monthly 0.5 2021-08-24 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629826771349-8ICTVYS4OOXIAV9B21LL/unplugged-5c-20_37353274.png Blog - Unplug Yourself — How to Lessen Our Dependence on Screens - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/snack-it-to-em monthly 0.5 2021-08-25 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629842992608-DFE1FNTFG9TVGRC4Q8BP/unsplash-image-mP8HvwFA_dw.jpg Blog - Snack It To 'Em - When snack-time hits, it's hard to make the healthy choice. The candy dish on your co-worker's desk get awfully tempting. Suddenly, you're eleven tootsie rolls in and wishing you hadn't even started. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629843172532-HZO611CY66R2E4C0XOD9/IMG_4919.HEIC.png Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629899133083-UZOLT8CY1CI1CK3RXMSF/IMG_7406_edited.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924103581-VXZCH2FXQKFAKL256LIY/IMG_7391.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924355880-VOKGRT8MX4YUUM51JGPP/1be89c_957d64b4a6b545beb4fc4a9147936709%7Emv2.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924498546-N0X9EMUSIF56SK3T3RML/unsplash-image-brXWdf2HuOA.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924602525-8S53FN7QTAD5405OT9JY/1be89c_b121a8745e9c48e89f9ea686d2d57c6e%7Emv2.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924634211-L4QHH2Q328G9RT5WRTCG/IMG_7394.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924753492-FI5SIYRBAKSNOAMWY8NO/IMG_7418_edited.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924870372-AG4560LMUJ260Z1HO3BO/1be89c_1a9d5c6f18ff4d07ae4aace9fa6750fd%7Emv2.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629924935660-O1GPUWYNDTEG7OHWCPZP/IMG_8362_edited.jpg Blog - Snack It To 'Em - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/four-steps-toward-healthy-eating monthly 0.5 2021-08-24 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629842489350-K7SXG5R1WB4RW65KE8BK/unsplash-image-bt-Sc22W-BE.jpg Blog - Four Steps Toward Healthy Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629842257137-412UA8QBFF9MNY4BYABU/tips-for-health_41829200.png Blog - Four Steps Toward Healthy Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/the-power-of-positivity monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1630349454775-KW1381773712AAC640B3/unsplash-image-zdSoe8za6Hs.jpg Blog - The Power of Positivity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/bzop90mh85wgn5bckl8q0g4v91p80r monthly 0.5 2021-08-24 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629841701058-08FJDAGPKI1EUU1SDCLB/unsplash-image-FvKHhdScESQ.jpg Blog - Weathering The Storm From Your Own Boat. - COVID Spring, as some have endearingly named this crazy season, created a new world for everyone: new rules, new social norms, even new hashtags. We've been encouraged to think of ourselves as "separate but together", but in reality, our individual journeys through this crazy storm are not completely aligned. Sure, we're all dealing with the same virus, but some of us ride out this viral storm in a sturdy barge while others fend for themselves from a rowboat. As I realized lately, it's important to allow everyone to experience this storm without minimizing the impact it has on each of us and our daily lives. After six weeks of quarantined life, I felt like I should be acing this whole stay-at-home-while-working-and-teaching-my-children-and-being-mom thing. Clearly, a month and a half should provide plenty of time for us to find, and fall into, a new routine. I am afforded the luxury of not having to be on the front line and instead, focus my energies on keeping my home and my children safe. Unlike the courageous healthcare workers, grocery store cashiers, shipping industry workers, and other people whose work is truly essential to all of us, I stay home and conduct my business behind a desk or on a phone. https://www.thewellbeingstl.com/blog/earth-day-2020-and-the-impact-of-environmental-wellness monthly 0.5 2021-08-24 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629841335139-L0D2RCE4IF14GMOHS0EG/unsplash-image-x8ZStukS2PM.jpg Blog - Earth Day 2020 and the Impact of Environmental Wellness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629841267863-6PTOYPH71O7J5K5J557R/environment-inf_45900747.png Blog - Earth Day 2020 and the Impact of Environmental Wellness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/go-for-plants-the-meatless-challenge monthly 0.5 2021-08-24 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836310968-TLOZXY97V6EGAC17JXMU/IMG_8334_edited.jpg Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836596923-F1BRHON2LMIU2KKX1JC9/000.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836634791-U42WHTU2LA0CCQ25GUWT/001.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836663780-7RDX71BIQ30XHBSH904X/002.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836698924-7D8CQIEHTTUYBJ26N6HZ/003.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836735697-GJA3Y4OU80E629RJVTCF/004.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836762699-FQM4C0MT1MKB4S3KW3OI/005.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629836785697-RBN3ZVL4VIJ6V7WKBMAJ/006.png Blog - Go for Plants: The Meatless Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/staying-fit-while-staying-home monthly 0.5 2021-08-24 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629827486249-ABP25VMFUUQ9CG49GMTL/IMG_3755.JPG.jpg Blog - Staying Fit While Staying Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/chocolate-peanut-energy-bites monthly 0.5 2021-08-20 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629469723013-DZOWHM1WFNPPTK17HFZ2/DF54219F-7CA7-4F4B-B551-ABE24D128A46.JPG.jpg Blog - Chocolate Peanut Energy Bites - Make it stand out Just a few crystals of salt on the top makes the sweetness *POP*! https://www.thewellbeingstl.com/blog/3-for-1-rotisserie-chicken monthly 0.5 2021-08-20 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629468603441-556KF6EJVNP36YESMFU4/unsplash-image-BhnZwPW_tIc.jpg Blog - 3-for-1 Rotisserie Chicken - Make it stand out Roasted chicken can be cooked in the oven, like this one, or - for a less hands-on approach, in your slow cooker or instant pot. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629468759085-2YT8GWUFY7B33CV3JFH5/Rotisserie+Chicken.png Blog - 3-for-1 Rotisserie Chicken - Make it stand out (Photo Credit: oneordinaryday.wordpress.com) https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629468901585-NKRTIAICC0FRZXG5EH0W/Veggie+Scraps.png Blog - 3-for-1 Rotisserie Chicken - Use Your Veggie Scraps! Photo credit: www.savorylotus.com https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629469060435-5TRIL9Q9XBDL88VN1PZC/Waldorf+Salad.png Blog - 3-for-1 Rotisserie Chicken - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/curb-your-sugar-addiction monthly 0.5 2021-08-19 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629399706503-CS54ZEJ3MCKWRB7UHQCO/unsplash-image-qZ6uvJHLHFc.jpg Blog - Curb Your Sugar Addiction - Make it stand out Why is it so hard to say “no” to these? https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629399825245-2AHEJMLSYSG2MRH8X88Z/Raisin+Bran.jpg Blog - Curb Your Sugar Addiction - One of the easiest ways for sugar to creep into our diet is through beverages. The CDC includes the following drinks as some of the types of SSBs (not a full list): regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars. Data collected by Rosinger et al between 2011-2014 says that, “on average, U.S. youth consume 143 calories from Sugar-sweetened beverages (SSB) and U.S. adults consume 145 calories from SSBs on a given day” (CDC, link). This equates to roughly one can of Coca Cola. No big deal, right? Unfortunately, it has a bigger impact than you’d guess. MyPlate guidelines suggest that adult women should only consume up to 6 tsp of added sugar a day (men are recommended up to 9 tsp per day) - a can of Coke contains a little over 9 tsp of added sugar. Another source of hidden sugar is in processed foods. Have you ever looked at the nutrition label of your cereal? I mean really looked at it: (to your right -->) 18 grams of sugar (about 4 tsp) in one cup of Kellogg’s Raisin Bran. One cup is actually a fairly generous portion (most cereals suggest a serving of ½ to ¾ of a cup), but it’s still often less than you normally pour. Try it for yourself: go home and measure a cup of cereal and pour it in a bowl. Now keep measuring and pouring until you fill the bowl how you’d normally do it. Did you pour closer to 1 ½ cups (6 tsp)? or 2 cups (8 tsp)? Food for thought… (pun intended)... https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629400422985-ZXX108NPH91FNCSKWY99/unsplash-image-4qujjbj3srs.jpg Blog - Curb Your Sugar Addiction - Doesn’t Fresh Fruit Have Sugar?? Sugar from fresh fruit is also accompanied by fiber, which slows its absorption and processing, as well as vitamins and other nutrientss. https://www.thewellbeingstl.com/blog/the-dip-that-cant-be-beet monthly 0.5 2021-08-19 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1629399231179-UJA9H47SF4BIXWH5QZVR/5515AE9F-BD69-4C67-BC1F-72A19B62E59D.JPG.jpg Blog - The Dip That Can’t Be BEET. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/just-a-spoonful-of-joy monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628630388769-O10VL5IP8KHU4IU9TJGS/unsplash-image-Ng2n54lAKcs.jpg Blog - Just a Spoonful of Joy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628630472112-XG4TXQNDK9DPFN5134CH/unsplash-image-sxQz2VfoFBE.jpg Blog - Just a Spoonful of Joy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628630939000-9RCQCVUE7H99WI1F4VAY/kids+in+leaves.png Blog - Just a Spoonful of Joy - Make it stand out My kiddos, finding pure joy in jumping in the leaves.. https://www.thewellbeingstl.com/blog/nwqyo7jxo1d4buadmq4jnuw41eczgd monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628630121317-EGNJC5C11AECGQ0F41NC/03AB1FFE-2EAF-41F7-8BC3-C311D69FAB29+%281%29.JPG.jpg Blog - Healthy Kids Eat Real Fast Food - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/a-fresh-take-on-tuna-salad monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628625470729-SBK4TYSULLAFLFUY2XZG/3E5C6319-C8EA-4AB9-934C-8B3A18771AD8.JPG.jpg Blog - A Fresh Take on Tuna Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thewellbeingstl.com/blog/make-the-most-out-of-your-veggies monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628270072747-SQIMKSSLTA34JY7H0P1G/unsplash-image-ufs4w3Jn73I.jpg Blog - Make the most out of your veggies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628270317732-J5F1SHQNO1ZFG8XIF1QJ/unsplash-image-y4YOJda6OIo.jpg Blog - Make the most out of your veggies - Roasted beets, carrots, and onions get caramelized during the roasting process. https://www.thewellbeingstl.com/blog/how-i-fuel-my-morning monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628262630190-Y89869EKFA59GBXCPEI0/unsplash-image-z-O2zDMIEJg.jpg Blog - How I Fuel My Morning - Open-Faced Spinach and Mushroom "omelette" This might sounds like too much for a busy morning, but trust me, it's super fast. I put omelet in quotes here because it doesn't always look like an omelette. In fact, it frequently turns into a scramble. But regardless of the appearance, it's always easy and yummy. 2 eggs 1 Tbsp milk (unsweetened almond milk or 2%) Salt and pepper, to taste 1/2 to 1 cup baby spinach leaves, chopped (to taste) 4 large mushrooms, washed, dried and chopped Sprinkle of aged cheddar (omit if you do not prefer cheese) Hot sauce (I prefer cholula) You might also try leftover roasted veggies, like broccoli, cauliflower, and Brussels sprouts! https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628262905223-C4LJOXCT2VTPXDXJXXAG/unsplash-image-s8J1DlRroo0.jpg Blog - How I Fuel My Morning - Oatmeal with Almond Milk, Fresh Berries and Almonds When you think of oatmeal, does an image of "slop" come to mind? If so, you're missing out on one of life's greatest comfort foods. Nutty, hearty, warm, and comforting, oatmeal satisfies while packing a serious nutritional punch (think: fiber, iron, protein). 1 cup steel-cut oats* 2 1/2 - 3 cups water or almond milk A solid dash of kosher salt (optional) 1 tsp chia seeds 1 tsp ground flax seed 1/4 cup frozen blueberries, thawed 1/4 cup blueberries, rinsed 1/4 cup strawberries, sliced thinly 2 tbsp slivered almonds Almond milk, to taste A small drizzle of honey or 100% maple syrup, if desired. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628263875073-MBTKXGDAF2N29B5UX1KP/650F8FC3-6954-43B3-98A7-5E1776264703.jpg Blog - How I Fuel My Morning - Chia Pudding with Peanut Butter and berries Chia pudding is currently the "it" food, and with good reason. Chia seeds are mini powerhouses, packed with tons of omega-3 fatty acids (which promote brain health). This recipe adds a boost of protein, great texture, and a touch of sweetness (modified from the Creamy Coconut Chia Pudding by RachelsGoodEats.com with some added flair from my friend @acfrankk!) . 1 cup unsweetened almond milk 1/4 cup chia seeds 2 tbsp ground hemp seeds 1 1/2 tsp pure vanilla extract 1/2 tsp ground cinnamon 2 tbsp all-natural nut butter (i like peanut butter best!) 1/4 cup blueberries (or berries of choice - depending on the season!) 1 tsp #manuka honey (or your favorite, local honey) https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628264044827-WIPFN7JTX7JJRJIV7CAW/unsplash-image-WaUDrRuxYWk.jpg Blog - How I Fuel My Morning - Green Smoothie Mothing says "quick breakfast" like a smoothie. When you don't even have enough time to use a fork, this recipe will ensure you only skip the table, not the nutrients. 1/2 avocado ~1 cup frozen blueberries (you'll need to add ice if you use fresh) 1 large handful of baby spinach 1 banana 1 cup coconut water squeeze of half a lemon (optional) 1 tbsp chia seeds 1/2 tsp cinnamon Add all ingredients to a blender and blend until smooth. Enjoy. https://images.squarespace-cdn.com/content/v1/6000a08b54f9d83e527829ce/1628264227410-DFXCECM2XS0DFFDRV348/IMG_3715.jpeg Blog - How I Fuel My Morning - Deconstructed "PB & J" With kids in my life, the struggle against traditionally peanut butter and jelly sandwiches is real. Jelly, and now even peanut butter, is frequently loaded with sugar or sugar substitutes; in my mind, this is unnecessary. 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