Easy, delicious, and portable summer snack ideas

Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy.  Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats.   The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months.   

But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.  Healthy eating doesn't have to be complicated, and a quick snack doesn't have to be a bag of potato chips.  It can be much, much more delicious...  

Here are a few of my favorites:  

Fruit Kabobs.  Slide any of your favorite fruits on a kabob stick, and you've got a portable snack with no guilt.  Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons.  All of these are excellent choices for fruit kabobs  

Apple Donut.  No, not really a donut (sorry) -- but it's quite delicious.  Slice apples into rounds that resemble a donut and top with your favorite nut butter.  You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.   

Cucumber Rolls.  Thinly slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires.  These are great little bite-sized snacks for when hunger strikes. 

Granola Bites.  There are an endless amount of energy ball recipes you can choose from.  They typically involve almond butter, raw cacao powder, granola, and dates.  It's not quite that simple, but the energy balls are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat.  Two or three energy bites later, and you're most certain to be tied over until dinner.   

Celery, Nut butter & Grapes.  An oldie but a goodie.  You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.  It's always a crowd pleaser. 

Preparation is the biggest factor in eating healthy, in my opinion.  If you have healthy food around (and the absence of junk food), you'll make healthy decisions.  Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you'll have ready for a moments notice, and enjoy your time living and enjoying your life!  

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5 Ways to Ditch the Brain Fog

Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, lacking concentration and even insomnia. The stress of life can cause brain fog to take root, but the good news is you can do a lot to clear the fog in your head.  

Here are a few simple tweaks you can start implementing now: 

Change your diet.  One of the best ways to clear away brain fog is to change what you eat. If you are eating processed and artificial foods, it’s time to cut those out of your life, as they can cause a host of problems including brain fog.  Beware of cutting carbs -- your brain needs them to feel more centered. Swap out unhealthy carbs for complex carbs made with whole grains. Start adding in more fresh fruits and vegetables. Doing these things will help reduce the inflammation that can set off brain fog.  

Go to sleep.  Your body needs sleep, and if you’re not getting enough of it, brain fog will prevail. Start going to bed a little earlier each night and having a routine of unwinding at bedtime to help prepare yourself for better sleep. The more sleep you get, the better your health will be overall and the clearer your brain will feel. 
 

Get more exercise.  Because exercise helps get the blood flowing through your body, transporting more oxygen with it, it’s a great way to clear brain fog. Plus, you’ll feel better too. Try a brisk walk, an outdoor run, yoga, or a HIIT at-home workout and feel the positivity of change all over. 

Find healthy ways to manage stress.  Take a moment for yourself. Ignore your phone and find a way to unwind that makes you feel positively fulfilled. If you don’t, you can allow anxiety and fatigue to fester which can cause your cortisol levels skyrocket. An overabundance of cortisol can prompt you to gain weight and have trouble sleeping, inducing the brain fog and feeling unwell.   

Cleanse.  Heavy metals and toxins are in our air, water, and even in our food.  When we ingest them, it causes inflammation in our gut and takes a toll on our body.  Unfortunately, we cannot avoid them altogether, so we must be mindful of cleansing as often as possible.  As a simple daily task, try flushing out toxins with more water which will help move toxins out of the body and leave it refreshed.  

You don’t have to suffer from brain fog anymore. Take these steps for your health, and you’ll find you’ll see everything more clearly. 

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Easy, Healthy Lunch Ideas to Take to Work

Lunchtime can be a real challenge when you want to keep your food choices healthy. There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.     

Temptation surrounds you and can veer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's crucial to be proactive about your meals for the work week.   

The best thing to do in this situation is to prepare your lunches, but you might have no idea what to make or feel that's too time consuming. After all, do you really need one more thing to add to your to-do list? 

I hear you loud and clear.   

I'm going to share with you some of my best and easiest lunches you can whip up in mere minutes so you can enjoy healthy lunches all week long.     

A Quinoa Bowl.

Quinoa is a food that is easy to prepare, very nutritious and that is incredibly easy to take to work with you.  Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Add vegetables that you enjoy -- possibly broccoli, zucchini, onion -- and a sauce of your choice.   

Mason Jar Salads.

These are so simple and delicious, and you can prepare them for the whole week in one sitting. Use mason jars to hold your salad ingredients so when you empty your jar into a bowl, it creates the perfect lunch salad for you.   

Start by putting dressing in first, then your toppings & veggies, and finish off your jar by adding your greens last. This will keep your dressing away from your greens so they won't get soggy.  You can store these in the fridge for up to 5 days.     

Lettuce Wraps.

Simple enough! Toss your favorite chopped veggies and any fitting leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce, wrap it up and call it a day. These pair well with soup, so keep that in mind as you're meal prepping for the week.     

Spaghetti Squash.

This is definitely one of my go-to quick, affordable and healthy lunches. I always have a spaghetti squash on hand as they're so versatile.  This is another great option for tossing in any leftover veggies from the fridge and mix with some marinara sauce and you've got yourself a pasta-free spaghetti that won't disappoint. 

These are just a few examples of all the delicious meals you can quickly prepare at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use Sunday to meal prep your meals for the entire week, so you don’t have to wake up extra early on your work days. If possible, you could even leave all the meals you created at work so you can grab one during lunchtime, and you don’ have to worry about lunch all week.

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8 Plants and Essential Oils that Clean the Air

Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out over the ocean.  But how often do you consider the air you breathe day in and day out in your living space?   

There are many simple things you can do to assure the air in your home stays as pure as possible, and my favorite ways to do this are using plants and essential oils.  These, together and separate, can remove toxins that you don't see, clean the air in your home, and add ambiance.  Breathe new life into your home by using these plants and essential oils to purify your living space.  

1.  Aloe Vera 

Not only is it a great plant to keep around for relieving burns, but it’s also amazing for drawing formaldehyde from the air. Plus, in small spaces, just one will work wonders.  

2.  Lemon Essential Oil 

This oil purifies the air plus it has a very uplifting impact on you. Try diffusing some in the morning as you get ready for work.  

3.  Fern 

Ferns are perfect for your bathroom space because they’re happiest in humidity. While they’re there, they will take all the xylene from the area for a cleaner and healthier you. 

4.  Eucalyptus Essential Oil 

There’s a reason you smell this essential oil in spas everywhere. It purifies the air to keep it fresh plus it is an ideal natural decongestant. Use it in the chillier months or when allergies strike to clear the air and your sinuses too. 

5.  Spider Plant 

If you’ve avoided keeping plants around the home because you’re not good at keeping them alive, then this plant is a good choice. It doesn’t need watering very often and is fantastic for absorbing any chemicals released into your air. 

6. Tea Tree Essential Oil 

This air-purifying oil is one of the best since it fights away mold. Mold can lurk behind walls and may not be visible to you while still causing irreparable harm to your health. Tea tree essential oil can assist with keeping this from happening. Caution: be wary about diffusing tea tree essential oil around pets. 

7.  Chrysanthemums  

According to NASA, this is the best natural air purifier you can keep in your home. It destroys those air pollutants, keeping your home’s air clean and fresh.  

8.  Snake Plant 

If you have a space in your home that doesn’t get much sunlight, you’ll like this plant. It’s as easy to care for as the spider plant too.  

For the best clean air in your home, try incorporating both plants and essential oils. You can diffuse the oils, or you can spray them around your house daily. Unless you have a considerable space, one plant should do the trick in each room. See how much better you feel when you purify your air naturally! 

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