They are really versatile, and you can add just about anything you want to the cottage cheese. I like to make sure I’m getting a good, balanced meal, so mine typically include 3 servings of vegetables and at least 1 if not 2 servings of healthy fats.

3 of my favorite ways to make these cottage cheese bowls are Mexican-inspired, Italian-inspired, and Greek-inspired. The Greek one is my new favorite. Don’t you just love a good Greek salad? Yum!

Check out the recipes below and be sure to watch the full video on YouTube for all of the details and options!

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Mexican Cottage Cheese Bowl

Quick and easy protein packed lunch

Course Lunch, Main Course

Cuisine Mexican

Keyword cottage cheese bowl, high protien, low carb, quick and easy

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 370kcal

Equipment

• bowl or airtight container
• cutting board
• knife
• herb scissors optional
• measuring spoons
• measuring cups

Ingredients

• 1 1/2 cups 1% fat cottage cheese
• 1/2 cup diced tomatoes
• 1/2 cup chopped orange bell pepper
• 1/2 cup diced cucumber
• 1 1/2 oz cubed avocado about 1/2 an avocado
• 1 tsp lime juice
• 1 tsp diced fresh cilantro

Instructions

• Dice veggies
• Measure and add cottage cheese to bowl or airtight container
• Top with veggies and avocado
• Drizzle lime juice over top
• Sprinkle with cilantro
• Enjoy!

Notes

This meal counts as: 1 leanest, 3 greens, 1 healthy fat, and 1 condiment

If you are on a low sodium diet, you can easily substitute non-fat plain Greek yogurt or the cottage cheese.

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Italian Cottage Cheese Bowl

Quick and easy protein packed lunch

Course Lunch, Main Course

Cuisine Italian

Keyword cottage cheese bowl, high protien, low carb, Protein, quick and easy

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 357kcal

Equipment

• 1 bowl or airtight container
• 1 kitchen knife
• 1 cutting board
• herb scissors optional
• measuring cups
• measuring spoons

Ingredients

• 1 1/2 cups 1% cottage cheese
• 1/2 cup diced tomatoes
• 1/2 cup chopped spinach
• 1/2 cup diced cucumbers
• 2 Tbsp chopped fresh basil
• 2 tsp olive oil
• 1 tsp Balsamic glaze

Instructions

• Dice and chop veggies and basil.
• Measure and add cottage cheese to bowl or container.
• Top cottage cheese with veggies and basil.
• Drizzel olive oil and balsamic glaze over top.
• Enjoy!

Notes

This meal counts as: 1 leanest, 2 1/2 greens, 2 healthy fat, and 1 condiment

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Greek Cottage Cheese Bowl

Quick and easy protein packed lunch

Course Lunch, Main Course

Cuisine Greek

Keyword cottage cheese bowl, high protien, low carb, Protein, quick and easy

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 367kcal

Equipment

• 1 bowl or airtight container
• 1 kitchen knife
• 1 cutting board
• measuring spoons
• measuring cups

Ingredients

• 1 1/2 cups 1% cottage cheese
• 1/2 cup diced tomatoes
• 1/2 cup diced cucumbers
• 1/2 cup mild banana pepper rings
• 10 kalmata olives
• 2 tsp lemon juice

Instructions

• Dice veggies.
• Measure and add cottage cheese to bowl or container.
• Top cottage cheese with veggies and olives
• Drizzle lemon juice over top.
• Enjoy!

Notes

This meal counts as: 1 leanest, 3 greens, 2 healthy fat, and 1 condiment.

I used to live in a negative loop playing in my head all of the time. I didn’t realize that focusing on the negative just caused me to keep seeing the negative. 

Once I learned how to reframe those potentially negative situations into positive ones, it literally helped me turn my entire outlook on life around. 

Watch the full video for all the details or get the TLDR version below.

TLDR:

The top 3 questions I’ve learned to ask myself and also ask my clients to ask themselves are:

1. Ask, “HOW is this FOR me, not WHY is this happening TO me?”
   Instead of falling into a victim mindset, consider reframing challenges as opportunities for growth. Ask yourself, “How is this situation serving me?” This shift in perspective empowers you to find meaning and lessons in adversity. This can be as simple as reframing being stuck in traffic from, “I’m going to be late!” to “Maybe I’m being protected from getting in an accident.”
2. Ask, “What do I really need right now?”
   Amidst the hustle and bustle of daily life, it’s easy to lose sight of our true needs. If you are anything like me, you find yourself staring into the fridge or pantry looking for food at times of frustration. Or, maybe you have a different vice to help with this. Take a moment to pause and ask yourself, “What do I truly need in this moment?” By taking time to figure out what you really need, you might just realize you need water, a break, some sunshine, or a quick walk to help you through that situation. This self-awareness enables you to make decisions that align with your values and lead to greater fulfillment.
3. Ask, “What happened? What did I want to have happen? What’s next?”
   When we handle a situation poorly, it’s a good opportunity to reflect on it and ask yourself these questions. Ask what happened without any judgment. It’s just a fact. Consider what you would have liked to have happen. How would you have really liked to have handled the situation? Then, think about how your best self will handle the same or similar situation in the future. It’s a little pre-gaming that will help you down the road. This process of self-reflection allows you to learn from your experiences and make informed choices moving forward.

I’d love to know – what ways have you found helpful in changing your perspective?

If you are an emotional eater, you are not alone. It’s a common struggle for many, and moms often find themselves particularly challenged by it. Juggling numerous responsibilities, managing household chores, and tending to the needs of our families can leave us moms feeling stressed, overwhelmed, and emotionally drained. In such moments, we often turn to food for comfort or as a coping mechanism.

For me, this looked like drinking 2-3 Venti mochas or frappuccinos a day or treating myself to a large Cookies and Cream shake from Chic-fil-A, or eating the entire bag of Oreos after the kids went to bed.

Many of us have done this since childhood and don’t even know why. But if we stop to think about it, every emotion was probably tied to food. Sad? Have a cookie – it will make you feel better. Happy? Let’s go get ice cream to celebrate!

This ingrained pattern often leads to unhealthy eating patterns and negatively impacts both physical and emotional well-being. 

How do you break these patterns and develop a healthy relationship with food? 

It starts by recognizing your triggers. There are many triggers that can cause us to emotionally eat. Below are some common ones, but you may have different ones. 

Common Emotional Eating Triggers:

1. Stress: The demands of motherhood, coupled with other life stressors, can trigger emotional eating. We often use food as a way to alleviate stress and find temporary relief from overwhelming emotions. There’s a whole science behind this.

2. Fatigue: Lack of sleep and constant fatigue can disrupt hormonal balance and increase cravings for high-calorie, sugary foods. When we’re tired, and I mean tired-to-the-bone tired, we may turn to food as a quick energy fix to combat fatigue.

3. Emotional Distress: Feelings of sadness, loneliness, boredom, or anxiety can drive us to seek comfort in food. Emotional eating provides a temporary distraction from negative emotions but ultimately perpetuates the cycle of emotional distress.

4. Lack of Self-Care: We often prioritize the needs of our families over our own well-being, neglecting self-care practices such as proper nutrition, exercise, and relaxation. This neglect can lead to emotional eating as a way to compensate for unmet needs.

Breaking the Cycle of Emotional Eating

When you catch yourself turning to food for comfort, ask yourself the following:

• “What just happened that’s making me want to eat?” Did an event trigger you? Maybe someone did or said something to upset you and it was the proverbial last straw? Maybe ask yourself, “Will food fix this?” Generally, the answer is no. 
• “What am I feeling right now that’s making me want to eat?” Maybe you are sad, tired, lonely? Maybe it’s something joyful and you want to celebrate with ice cream? What other ways can you cope with negative and positive emotions besides food?
• “What is it I really need right now?” Maybe what you really need is a short nap? Or maybe you just need some water. Maybe you forgot to eat lunch so you need real food instead of something high in sugar? Maybe you just need to go outside for 5 minutes or do something creative?

Some strategies for overcoming emotional eating:

Besides walking through the questions above, there are some additional strategies to help with overcoming emotional eating:

1. Mindful Eating: Practice mindful eating by paying attention to your physical hunger cues, eating slowly, and savoring each bite. Mindfulness makes us more aware of our emotions and triggers, making it easier to distinguish between physical hunger and emotional cravings. Check out my article on Mindful Eating.

2. Stress Management Techniques: There are many effective stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies you enjoy. By far the most effective methods are diaphragmatic breathing and physical activity. By reducing stress levels, we can decrease the likelihood of turning to food for comfort. Check out this video on diaphragmatic breathing and my post on Quick Stress-Busting Workouts.

3. Establish Healthy Coping Mechanisms: Develop alternative coping mechanisms that don’t involve food. This could include journaling, talking to a friend or therapist, going for a walk, or engaging in creative activities.

4. Prioritize Self-Care: Prioritize activities that nourish your mind, body, and soul. Getting adequate sleep, engaging in regular exercise, and practicing self-compassion are essential for maintaining overall well-being and reducing the urge to emotionally eat.

5. Seek Support: Seek support from friends, family members, support groups, or a health coach. Connecting with others who understand your struggles can provide validation, encouragement, and practical advice for overcoming emotional eating habits.

Breaking the cycle of emotionally eating will take time and practice. Be gracious with yourself and don’t beat yourself up if you do emotionally eat. If you do, ask yourself the questions, take note of your triggers, and create a plan or several for the next time you feel triggered to emotionally eat. That could be as simple as going to the bathroom for five minutes so you can process something that happened, phoning a friend for support, or even drinking water. 

Comment what your go-to plan is when you want to emotionally eat.

Spices are the heart and soul of any flavorful dish, adding depth, aroma, and character to our meals. 

But have you ever read the ingredients on spice mixes, especially things like taco seasoning? Many store-bought spice mixes often come with a laundry list of additives, fillers, and preservatives that just don’t need to be there. And – most of them are not gluten-free, which is a concern for us. 

When you pick up a store-bought spice mix, you might assume you’re getting a blend of quality spices. Unfortunately, that’s not always the case. Many commercial spice mixes contain added salt, sugar, MSG, anti-caking agents, and artificial colors and flavors. These additives not only compromise the flavor but can also have negative effects on your health when consumed regularly. Additionally, pre-packaged spice mixes may sit on store shelves for months, leading to a loss of potency and flavor.

By Making Your Own Spice Blends, You Get: 

1. Quality Control: By making your own spice mixes, you have complete control over the ingredients you use. You can select high-quality, organic spices and avoid fillers and additives altogether. This ensures that your spice blends are pure, fresh, and bursting with flavor.

2. Customization: One of the most exciting aspects of DIY spice mixes is the ability to customize flavors to suit your personal taste preferences. Whether you prefer a spicy kick, a hint of sweetness, or a savory flavor, you can tailor your spice blends to create the perfect balance of flavors for your dishes. For instance, you might want to leave out the cayenne pepper if you have kiddos who like spicy foods.

3. Fresher Flavors: When you make your own spice mixes, you have the option to grind whole spices just before using them, preserving their freshness and potency. This results in richer, more vibrant flavors that will elevate your dishes to new heights.

4. Healthier Options: By avoiding additives and preservatives commonly found in store-bought spice mixes, you can ensure that your meals are not only delicious but also healthier. Homemade spice blends are free from unnecessary sodium, sugar, and artificial ingredients, making them a wholesome choice for you and your family. And, they keep just as well in the pantry without the preservatives. For instance, you can customize your blends to be reduced sodium or salt-free or sugar-free if that’s a concern for you.

How Easy Is It to Make Your Own Spice Mixes?

Making your own spice mixes is so simple, and you probably already have all of the individual spices in your kitchen pantry already. Or, if you want to get really fancy, you might buy a mortar and pestle or spice grinder. Not only does this empower you to control the quality and freshness of your ingredients, but it also allows you to customize flavors to suit your taste preferences. 

All you need is an airtight container like a small mason jar, your single spices, measuring spoons, and maybe a kitchen funnel. I also like to transfer my spice mixes to my cute little spice jars to go in my spice drawer. https://amzn.to/49lhNsX (As an Amazon Associate, I earn from qualifying purchases.)

Experiment with different combinations of spices and adjust the quantities to achieve your desired flavor profile. Whether you’re whipping up a classic curry powder, a zesty taco seasoning, or a fragrant Italian seasoning, the possibilities are endless!

To get you started, below is my simple recipe for a homemade Tex-Mex seasoning.

Do you make your own spice mixes? Share your recipes below! 

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Make Your Own Fajita Seasoning

Quick and easy DIY Fajita Seasoning

Course Breakfast, Main Course, Side Dish, Soup

Cuisine Mexican

Keyword gluten-free

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 30

Calories 6kcal

Equipment

• 8oz air-tight container
• kitchen funnel (optional)

Ingredients

• 3 Tbsp ground chili powder
• 2 Tbsp ground cumin
• 1 Tbsp ground black pepper
• 1 Tbsp salt preferably kosher
• 1 1/2 tsp ground smoked paprika
• 1 1/2 tsp dried oregano
• 3/4 tsp garlic powder
• 3/4 tsp onion powder
• 3/4 teaspoon crushed red pepper or cayenne pepper optional for extra heat

Instructions

• Add all the ingredients to an airtight container, put the lid on to seal, and shake to combine.

Notes

My favorite container is a small mason jar. I transfer my mix into this cute spice jar, and while it’s labeled fajita seasoning, I use this for tacos, enchilada sauce, or anything needing a Tex-Mex flavor.

1 serving = 1 tsp.

I use ~1 Tbsp of seasoning per pound of protein. 

Self-care is actually selfless.

You are probably thinking you don’t have time for that, mostly because by the time you feel you do have time, you are too exhausted and just want to crash in bed. 

I hear you, sister! But self-care doesn’t have to mean a spa day, a pedicure, or even a long, hot bath. Mmmmm…..long, hot bath…..

Self-care doesn’t have to be time-consuming or elaborate. Incorporating small, mindful moments of self-care into our day can make a significant difference in managing stress, maintaining overall wellness, and in our ability to show up in various aspects of our lives without feeling like we are constantly going to lose our .

Here are some simple yet effective self-care practices that you can integrate into your daily routine:

1. Morning Devotions or Meditation: Start your day with a few minutes of devotions, prayers, or a mindfulness meditation. Find a quiet spot (may I suggest the bathroom), close your eyes, and focus on your breath. Allow yourself to let go of any racing thoughts and simply be present in the moment. You can find short, daily guided devotions and prayer on the Bible App. There are numerous apps for guided meditation as well. Even just five minutes of prayer or meditation can set a positive tone for the day ahead.

2. Mindful Movement: Incorporate movement into your day, even if it’s just for a few minutes at a time. Whether it’s a short yoga flow, a brisk walk around the block, or a few stretches while dinner is cooking, moving your body can help release tension and boost your mood. See my post on Quick Workouts for inspiration.

3. Deep Breathing Exercises: Whenever you feel stressed or overwhelmed, take a moment to practice deep breathing. Close your eyes, inhale deeply through your nose, and exhale slowly through your mouth. Focus on the sensation of your breath filling your lungs and allow yourself to relax with each exhale. Try this simple 4-7-8 breathing exercise to help you relax and recenter. 

4. Gratitude Practice: Cultivate a mindset of gratitude by taking a moment each day to reflect on the things you’re thankful for. It could be something as simple as the warmth of sunlight streaming through the window or the laughter of your children. Practicing gratitude can shift your perspective and bring more positivity into your life. Try keeping a journal by your bed and noting 3 things each day you for which you are grateful.

5. Savor Simple Pleasures: Slow down and savor the little moments of joy in your day. Whether it’s enjoying a cup of tea in the morning, snuggling with your kids before bedtime, or taking a few minutes to read a book or listen to your favorite music, allow yourself to fully immerse in these simple pleasures.

6. Digital Detox: Take regular breaks from screens and technology to give your mind a rest. Set boundaries around device usage, especially during family time and before bed. Use these tech-free moments to connect with loved ones, engage in hobbies, or simply unwind without distractions. Try out the automatic Do Not Disturb setting on your phone to help eliminate distractions before bed.

7. Self-Compassion: Be kind to yourself, especially on hectic days when things don’t go as planned. Remember that it’s okay to ask for help, take breaks when needed, and prioritize your own well-being. Treat yourself with the same compassion and understanding that you would offer to a friend. Find an affirmation that you can repeat to yourself that will reinforce the positive. Something as simple as, “I am worthy” can go a long way in reframing your thoughts.

Start by incorporating just one of these simple ideas into your routine. You may need to set reminders on your phone to help you. Once you have done just one of these for 2 weeks, you’ll know you are on a good track, and you might try adding a 2nd. Start small and build gradually. 

By nurturing your own well-being, you’ll not only feel more resilient and balanced but also better equipped to handle the demands of life with grace and ease. So take a moment for yourself today, and let these mindful moments become a cherished part of your daily routine.

Comment below and let me know which one you are going to try.

While traditional bridal showers often include champagne toasts, not every guest may partake in alcoholic beverages. The bride may even want to hold the alcohol to fit in the dress!

That’s where mocktails come in!

Whether you’re hosting a bridal shower brunch, afternoon tea, or evening soirée, these refreshing concoctions are perfect for toasting to the bride-to-be while keeping everyone feeling their best.

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Lemon Ginger Fizz

Lemon Ginger Fizz Mocktail

Course Breakfast, Brunch, Drinks, Main Course

Cuisine Drinks

Keyword mocktail

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Equipment

• 12 oz glass

Ingredients

• – 1 cup sparkling water
• – 2 tablespoons fresh lemon juice
• – 1 teaspoon grated ginger
• – 1 tablespoon honey optional
• – Ice cubes
• – Lemon slices for garnish

Instructions

• In a glass, combine sparkling water, fresh lemon juice, grated ginger, and honey (if using). Stir until well mixed.
• Add ice cubes to the glass.
• Garnish with a slice of lemon.
• Serve immediately and enjoy the zesty freshness of this invigorating lemon ginger fizz.

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Cucumber Basil Spritzer

Cucumber Basil Spritzer Mocktail

Course Breakfast, Brunch, Drinks, Lunch, Main Course

Cuisine Drinks

Keyword mocktail

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Equipment

• 12 oz glass
• muddler

Ingredients

• – 1/2 cucumber sliced
• – 4-5 fresh basil leaves
• – 1 tablespoon lime juice
• – 1 cup club soda
• – Ice cubes
• – Cucumber slices and basil leaves for garnish

Instructions

• In a glass, muddle cucumber slices and basil leaves with lime juice.
• Fill the glass with ice cubes.
• Pour club soda over the ice and stir gently.
• Garnish with cucumber slices and basil leaves.
• Serve chilled and savor the refreshing combination of cucumber and basil in this rejuvenating spritzer.

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Berry Mint Cooler

Berry Mint Cooler Mocktail

Course Breakfast, Brunch, Drinks, Lunch, Main Course

Cuisine Drinks

Keyword mocktail

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Equipment

• 12 oz glass
• Blender

Ingredients

• – 1 cup mixed berries strawberries, raspberries, blueberries
• – 1/4 cup fresh mint leaves
• – 1 tablespoon lime juice
• – 1 cup sparkling water
• – Ice cubes
• – Mint sprigs for garnish

Instructions

• In a blender, combine mixed berries, fresh mint leaves, and lime juice. Blend until smooth.
• Strain the mixture into a glass filled with ice cubes.
• Top off with sparkling water.
• Garnish with mint sprigs.
• Serve immediately and revel in the sweet-tart flavors of this delightful berry mint cooler.

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Watermelon Lime Refresher

Watermelon Lime Refresher Mocktail

Course Breakfast, Brunch, Drinks, Lunch, Main Course

Cuisine Drinks

Keyword mocktail

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Equipment

• 12 oz glass
• Blender

Ingredients

• – 1 cup diced watermelon
• – 2 tablespoons fresh lime juice
• – 1/4 cup coconut water
• – Ice cubes
• – Watermelon wedges for garnish

Instructions

• In a blender, combine diced watermelon, fresh lime juice, and coconut water. Blend until smooth.
• Fill a glass with ice cubes.
• Pour the watermelon mixture over the ice.
• Garnish with a watermelon wedge.
• Serve immediately and enjoy the hydrating goodness of this watermelon lime refresher.

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Peach Basil Iced Tea

Peach Basil Iced Tea Mocktail

Course Breakfast, Brunch, Drinks, Lunch, Main Course

Cuisine Drinks

Keyword mocktail

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Equipment

• 12 oz glass
• muddler

Ingredients

• – 1 peach sliced
• – 4-5 fresh basil leaves
• – 1 cup brewed tea chilled
• – Ice cubes
• – Peach slices and basil sprigs for garnish

Instructions

• In a glass, muddle peach slices and basil leaves.
• Fill the glass with ice cubes.
• Pour chilled brewed tea over the ice.
• Stir gently to combine.
• Garnish with peach slices and basil sprigs.
• Serve chilled and relish the delicate balance of peach and basil in this soothing iced tea.

With these mocktails, you can toast to the bride-to-be guilt-free. From tangy citrus blends to fruity fusions, there’s something for everyone to enjoy at your bridal shower celebration.

Raise your glasses and sip on these yummy concoctions as you shower the bride with love and well wishes!

Cheers to a blissful bridal shower filled with unforgettable moments and delicious drinks!

Morning motivation can be the difference between a day of productivity and one filled with procrastination and frustration. No matter what you do, finding ways to kickstart your mornings with purpose can significantly impact your overall well-being and success. 

These are my top tips to ignite your morning motivation and set yourself up for a fulfilling day ahead.

1. Establish a Consistent Morning Routine:

One of the most powerful tools for morning motivation is a well-established routine. Begin by waking up at the same time each day, allowing your body to acclimate to a regular sleep schedule. Incorporate activities that energize and inspire you, such as exercise, meditation, or reading. By following a consistent morning routine, you signal to your brain that it’s time to transition into a productive mindset, setting a positive tone for the day.

2. Set Clear Goals and Intentions:

Before diving into your daily tasks, take a moment to think about the top 3 things you need to accomplish that day. Make sure you’ve blocked time in your schedule to do them. Setting specific and achievable objectives gives you a sense of purpose and direction, motivating you to take action and make progress toward your aspirations.

3. Find Inspiration:

Seek out sources of inspiration that resonate with you and incorporate them into your morning routine. Whether it’s listening to motivational podcasts, reading inspiring quotes, or watching uplifting videos, surrounding yourself with positivity and encouragement can fuel your motivation and instill a sense of empowerment. Choose content that aligns with your values and goals, uplifting your spirits and reinforcing your determination to succeed. See below for some of my favorite morning motivational quotes.

4. Practice Gratitude:

Cultivating an attitude of gratitude can profoundly impact your mindset and motivation. Take a few moments each morning to reflect on the things you’re thankful for, whether it’s your health, relationships, opportunities, or a gorgeous sunrise. By focusing on the blessings in your life, you cultivate a sense of abundance and appreciation, fostering a positive outlook that fuels your motivation to seize the day.

5. Break Tasks Into Manageable Steps:

Feeling overwhelmed by a daunting to-do list can quickly drain your motivation and leave you feeling paralyzed. Instead, break down your tasks into smaller, manageable steps, making them feel more attainable and less intimidating. Celebrate your progress along the way, acknowledging each accomplishment as a victory that propels you forward. By tackling tasks one step at a time, you build momentum and maintain a steady flow of motivation throughout the day.

Morning motivation can set you up for success, shaping your mindset and productivity for the day ahead. By establishing a consistent routine, setting clear goals, seeking inspiration, practicing gratitude, and breaking tasks into manageable steps, you can propel yourself toward your aspirations with passion and purpose. 

Remember, every morning presents a new opportunity to embrace your potential and create the life you desire. Seize it with enthusiasm, and watch as your dreams become reality.

What I’ve learned is that water is one of of nature’s cure-alls and my immediate go-to when something isn’t right:

Have a headache? Drink water.

Tired? Drink water.

Hungry? Drink water.

Brain fog? Drink water. 

Constipated? Drink water.

It’s the first question I ask my kids when they complain about being hungry, tired, etc. – “How much water have you had today?” The answer is almost always not enough.

The truth of it is, water plays such a vital role in our bodily functions – digestion, nutrient absorption, and temperature regulation, etc. – that when we don’t get enough water, our bodies just don’t function properly. Staying hydrated is essential for energy levels, mental clarity, and overall vitality, especially as busy moms.

And here’s a fact that really helps me keep my water going: when we don’t get enough water, our body takes dirty water from our colon and sends it to our brain. So, we literally have for brains, as my friend Keith says.

Now that you have that lovely image stuck in your head, let’s chat ways to help us get that water in.

1. Infuse Your Water with Flavor:

I used to hate drinking water because it tasted gross. Here are some ways to fix that:

• Add slices of citrus fruits, berries, or cucumber to your water for a refreshing twist. 
• Add Essential Amino Acids to your water to help preserve and build lean muscle as you age. I drink 1-2 servings per day!
• Add sugar free flavoring drops or electrolyte powders, like my favorite LMNT. By using my link, you get a bonus sample pack with your first order! 

Pro tip: carry sugar free flavoring drops (like Mio) in your purse so that you will have something to put in your water at restaurants.

Not only will this make your water taste good, it also adds a dose of vitamins and antioxidants, depending on which option you choose.

2. Set Reminders:

It’s easy to forget to drink water during a busy day, and let’s be honest – when it is NOT a busy day? Set reminders on your phone or use a hydration app to prompt you to take regular sips. 

If an electronic reminder isn’t an option for you, try putting rubber bands or hair bands around your water bottle every time you refill (or start with so many bands and remove one when you refill). This will be a visual cue of how much water you’ve had!

This simple trick can make a significant difference in reaching your daily water goals without feeling overwhelmed.

3. Invest in a Good Water Bottle:

A good water bottle is kind of like an American Express card – never leave home without it! (Yes, I know I dated myself with that one.) When you have water with you at all times, you are much more likely to drink it. 

I’ve tried many water bottles over the years, and what I can tell you is that you need to find one that works for you. For me, I know I need one with a straw, while my friend Micki likes to gulp her water. I also need one that will fit in my cup holder. I had one for about a year or more that didn’t fit in my cup holder, and it was a nuisance! 

Here a few that I like:

Hidrate Spark Pro Smart water bottle – this one will remind you to drink!

Stanley Quencher H2.0 – this is my current water bottle. I asked for it for Christmas, and I love it! I have the 40 oz one and drink 4 during the day. (note – I worked my way up to this!)

Motivational Water Bottle – I love that this one cheers you on, just be sure to refill it!

Links in this post may be affiliate links. As an Amazon Associate, I earn from qualifying purchases.

4. Create a Water Routine:

Get into a water-drinking routine that aligns with your daily schedule. For instance, keep your water bottle beside your bed and make it a habit to drink a glass or two of water first thing in the morning before coffee!

Yes, before coffee. Coffee is my reward for drinking water. Drink water before meals and snacks, and before bedtime.

This consistent routine helps ensure you meet your hydration needs without feeling overwhelmed.

5. Make it a Family Affair:

Encourage your family, including your children, to drink water. Make it a fun family challenge to drink a certain amount of water each day.

This not only benefits your health, but passes healthy habits to your kiddos from a young age.

Whatever option you choose, just make sure it works for you. And if it doesn’t work for you, try something different until you find what does. 

I’d love to know what your tips and tricks are! Comment below.

No, seriously! My family loves these Baked Dry Rub Chicken Wings. They come out crispy on the outside, juicy on the inside, and packed with flavor. According to my husband, “You can’t even tell they are healthy.” 

I call that a win! 

Check out my YouTube video for the full details and step-by-step, or should I say play-by-play.

To make this recipe, you’ll need: 

• 3 lbs chicken wings (or more) 
• 1 tsp himalayan salt 
• 1 tsp pepper 
• 1 tsp garlic powder 
• 1 tsp paprika 
• 1 tsp oregano, optional 
• 1 tsp thyme, optional 
• parsley for garnish, optional 
• aluminum foil 
• baking sheets 
• cooling racks 

Get the Pompeian Olive Oil Spray: https://amzn.to/497n5ry

My favorite way to eat these is just as they are. They really don’t need any sauce, and if you want the healthy version, leave them alone. Just sayin’! However, if your people like sauce, you can toss them in any sauce you like and then put them back in the oven for 2-3 minutes to maintain crispiness.

My version of buffalo sauce for the kids who don’t like it too hot: melt ⅓ cup butter together with ¼ cup of Frank’s hot sauce. 

Comment and let me know what’s your favorite Super Bowl party food!

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Baked Dry Rub Wings

hese flavorful chicken wings are seasoned with a blend of Himalayan salt, pepper, garlic, and paprika, with optional herbs like oregano and thyme for added depth, then garnished with fresh parsley for a simple yet delicious dish.

Course dinner, Lunch

Cuisine American

Keyword Baked chicken wings with spices, Chicken wings for game day, Chicken wings with herbs, Chicken wings with Himalayan salt, Chicken wings with parsley garnish, Crispy baked chicken wings, Crispy wings in the oven, Easy chicken wings recipe, Garlic paprika chicken wings, Gluten-free chicken wings, Healthy chicken wing recipe, High-protein chicken wings recipe, Low-carb chicken wings, Oven-baked chicken wings, Quick baked chicken wings

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 4

Calories 517kcal

Equipment

• 2 baking sheets
• 2 baking racks
• parchment paper or aluminum foil
• Non-stick cooking spray
• measuring spoons
• tongs for turning the wings
• kitchen knife
• cutting board
• serving platter optional

Ingredients

• 3 lbs chicken wings
• 1 tsp himalayan salt
• 1 tsp pepper
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp oregano optional
• 1 tsp thyme optional
• parsley for garnish optional

Instructions

• Preheat oven to 475F.
• Line 2 baking sheets with foil, place baking rack (like a cooling rack) on top, and spray on non-stick cooking spray.
• Place wings on baking sheet in a single layer, spread apart, and season with spices on both sides.
• Bake for 25 minutes then turn the wings. Bake another 20 minutes.
• Garnish with parsley and enjoy!

Video

Notes

Nutritional Information per serving:

Calories: 517

Fat: 36g

Carbohydrates: 1.5g

Protein: 48g

We lose our focus and our ability to be productive. We often turn to sugar, carbs, and caffeine to help us “keep going” when what we really need is a 10-20 minute break. 

There are multiple ways to do this, and one of them is physical activity. So, if you’ve been sitting at your desk all day or playing chauffeur all day, I encourage you to take 10 minutes for yourself and move your body. 

Not only will your body thank you, but your brain will, too. Ideally, you are taking multiple breaks throughout the day – every 90 minutes or so, but start by trying just one. There’s a whole science behind this, but I’m confident you’ll notice a difference in your mid-afternoon cravings, ability to focus, respond to situations instead of react, and be a nice person at the end of the day. 

Try one of these quick, 10-minute workouts to help you de-stress and give your body & mind the break it needs.

Workout 1: Energizing Morning Routine

1. **Jumping Jacks (2 minutes):** Start your day with a burst of energy by doing two minutes of jumping jacks.

2. **Bodyweight Squats (2 minutes):** Strengthen your lower body with bodyweight squats, focusing on proper form, keeping your weight in your heels.

3. **High Knees (2 minutes):** Lift your knees as high as possible while jogging in place to elevate your heart rate, or modify by marching in place getting your knees as high as possible.

4. **Push-Ups (2 minutes):** Engage your upper body with push-ups, either on your toes or knees.

5. **Deep Breathing (2 minutes):** Wind down with deep breathing exercises, inhaling for a count of four, holding for four, and exhaling for four.

 Workout 2: Office Desk Revitalization

1. **Chair Squats (2 minutes):** Stand and sit back down in your office chair, engaging your leg muscles.

2. **Desk Push-Ups (2 minutes):** Use your desk for a quick set of push-ups to strengthen your arms and chest.

3. **Seated Leg Lifts (2 minutes):** While seated, lift and extend one leg at a time to work your core and legs.

4. **Neck and Shoulder Stretches (2 minutes):** Release tension with gentle neck rolls and shoulder stretches.

5. **Deep Breathing Yoga (2 minutes):** Practice seated yoga poses and deep breathing to relax your mind. Check out this article on poses you can do from your office chair: 13 Chair Yoga Poses Anyone Can Do

Workout 3: Afternoon Pick-Me-Up

1. **Stair Climbing (3 minutes):** Find a set of stairs and climb up and down for a quick cardio boost.

2. **Plank (2 minutes):** Strengthen your core with a two-minute plank session.

3. **Lunges (2 minutes):** Perform alternating lunges to target your legs and improve balance.

4. **Arm Circles (1 minute):** Stand tall and do one minute of forward and backward arm circles.

5. **Cool Down (2 minutes):** Finish with light stretching to ease your muscles.

Workout 4: Cardio and Core Combo

1. **Running in Place (3 minutes):** Elevate your heart rate with three minutes of running or jogging in place.

2. **Mountain Climbers (2 minutes):** Engage your core and work on endurance with mountain climbers.

3. **Burpees (2 minutes):** Incorporate burpees for a full-body workout that boosts both strength and cardiovascular health.

4. **Russian Twists (2 minutes):** Strengthen your obliques with Russian twists, using a water bottle or light weight for added resistance.

5. **Cooldown and Stretch (1 minute):** Finish with a minute of gentle stretching to relax your muscles.

Workout 5: Evening Relaxation Routine

1. **Yoga Flow (5 minutes):** Connect breath with movement in a short yoga flow, including sun salutations and gentle poses. Try this Take 5 Yoga Break video

2. **Legs Up the Wall (2 minutes):** Lie on your back with your legs elevated against a wall to promote relaxation.

3. **Child’s Pose (2 minutes):** Release tension in your back and shoulders with a calming child’s pose.

4. **Deep Breathing and Stretching (1 minute):** Wind down your day with deep breathing exercises and gentle stretches.

Remember to listen to your body and modify exercises as needed. These workouts are designed to be quick, effective, and adaptable to your schedule. Start by incorporating one of them into your day, and watch how a little self-care can go a long way in reducing stress. Gradually work your way up to 2 or maybe even 3 and see how you feel. 

Scroll to the bottom to download printable workout sheets.

If you don’t have a 10 minute stretch at one time, try these mini workouts throughout the day to help manage stress and release your “happy” hormones:

1. **Power Walk Around the Block (2 minutes):**

   Start with a brisk power walk around your neighborhood. The fresh air and movement will instantly boost your mood and energy levels.

2. **Jumping Jacks (1 minute):**

   Jumping jacks are a fantastic full-body workout. Set a timer for one minute and get your heart pumping with this simple yet effective exercise.

3. **Desk Push-Ups (1 minute):**

   If you’re at work or home, use a sturdy desk or countertop for a quick set of push-ups. This exercise engages your upper body and helps relieve tension.

4. **Squats While Cooking (2 minutes):**

   Take advantage of the time spent in the kitchen by incorporating squats. While waiting for water to boil or food to cook, do a set of squats to strengthen your lower body.

5. **Plank Break (1 minute):**

   Strengthen your core and improve posture with a quick plank session. Start with one minute and gradually increase as you build strength.

6. **Dance Party (2 minutes):**

   Put on your favorite upbeat song and dance around the living room with your kids. Not only is this a fun stress-reliever, but it also doubles as quality time with your little ones.

7. **Stair Climbing (1 minute):**

   If you have stairs at home or work, take a minute to climb up and down. This simple exercise is excellent for cardiovascular health and leg strength.

8. **Deep Breathing Yoga (2 minutes):**

   Incorporate deep breathing exercises with simple yoga poses. Focus on your breath to calm the mind and release tension in the body.

9. **Quick High-Intensity Interval Training (HIIT) Circuit (2 minutes):**

   Perform a series of high-intensity exercises such as jumping jacks, burpees, and mountain climbers in short bursts. This quick HIIT circuit is incredibly effective for burning calories and reducing stress.

10. **Stretching Before Bed (2 minutes):**

    Wind down your day with a gentle stretching routine. Focus on areas that commonly hold tension, like the neck, shoulders, and lower back, to relax your muscles and prepare for a restful night’s sleep.

Self-care is essential for your well-being, and even small, consistent efforts can lead to significant benefits. So, whether you’re at home, work, or running errands, take a moment for yourself. Your body and mind – and your family – will thank you for it!