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🎉You are in for a TREAT today!  This week’s food of the week – protein powder – is used mostly in smoothies and shakes …...
10/14/2026

🎉You are in for a TREAT today!
 
This week’s food of the week – protein powder – is used mostly in smoothies and shakes … but it also can be delicious in the right dessert recipes.
 
✅NOTE: Keep your serving size to 2 bites … if you can!
 
🍪Chocolate Chip PB Cookie Dough Bites 🍪
(yields 18 balls/9 servings)
 
● 2 scoops chocolate protein powder
● 1 cup almond meal
● ½ cup natural peanut butter
● ¼ cup maple syrup
● ¼ cup good-quality dark chocolate mini chips
 
Mix the protein powder and almond meal in a medium bowl. Stir in the peanut butter and maple syrup – the dough should be thick! Gently fold in the chocolate chips until well combined.
 
Using a tablespoon measure, scoop out the dough and form into balls and place in a single layer in a storage container. Store in the fridge for up to a week.
 
You’re welcome :-)

💪🏻Let’s talk about PROTEIN POWDER! It’s a fast and easy way to get more protein in your diet, usually in a shake or smoo...
10/13/2026

💪🏻Let’s talk about PROTEIN POWDER!
 
It’s a fast and easy way to get more protein in your diet, usually in a shake or smoothie.
 
The most popular kind of powder on the market is WHEY protein ... which comes from dairy and includes all 9 essential amino acids.
 
Of course, protein helps your body maintain and build muscle. Plus, it can speed workout recovery and it helps you feel fuller longer.
 
💡But you always want to check the label, because all too often they’re filled with added sugar, fat, or calories.
 
[That’s one of the reasons we love: [ADD BRAND YOU LOVE & WHY. Add link if you sell it.]
 
Whey protein comes in three forms: concentrate, hydrolysate, and isolate. Whey isolate usually contains the fewest fillers, less fat, and more protein.
 
✅Drink it in a shake or smoothie or stir it into oatmeal or other dishes.
 
Do you ever use protein powder? What’s your favorite brand? ⬇️⬇️⬇️
 
REFERENCES
www.healthline.com/nutrition/whey-protein-101
https://fdc.nal.usda.gov/fdc-app.html #/food-details/1104520/nutrients
www.healthline.com/nutrition/10-health-benefits-of-whey-protein
www.sciencedaily.com/releases/2019/03/190306081832.htm
 

Welcome to your BRAVEHEART challenge! This one is a little different … and VERY exciting.  💪Your assignment this week: F...
10/12/2026

Welcome to your BRAVEHEART challenge!
 
This one is a little different … and VERY exciting.
 
💪Your assignment this week: FACE ONE FEAR.
 
We all are a little scared of something. 😱(I won’t tell anyone.)
 
Whether it’s snakes, spiders, flying, speaking in public, heights, or small spaces …
 
there’s usually something that puts on your nerves on edge. 🙈🙉🙊
 
It only makes sense that you would want to avoid something that brings out strong negative emotions.
 
But avoiding things that make you nervous actually confirms in your brain that the “thing” is worth fearing. Which can set off a never-ending cycle of even more fear.
 
This is why this week I’m challenging you to take concrete steps to face one thing you’re afraid of.
 
For example, if you really hate snakes, maybe it’s time to learn more about them and maybe go see one live and in person!
 
If you hate heights, how about hiking up a big hill or visiting a tall building?
 
For this challenge, it doesn’t have to be something you’re “scared of” … it can also be something that you KNOW you want to do, but you don’t push yourself to do it.
 
For example, it could be signing up for that 10k run or improv class you’ve been putting off.
 
Life is all about becoming the best versions of ourselves … and this challenge will help you to do just that!
 
So what do you think? What are you going to face head-on this week?! YOU CAN DO THIS! Let us know in the comments👇

Meal prepping is SO MUCH easier if you keep your pantry stocked with the basics.Of course, the “basics” vary according t...
10/09/2026

Meal prepping is SO MUCH easier if you keep your pantry stocked with the basics.

Of course, the “basics” vary according to your own tastes and budget, but here are a few staples to consider keeping on hand:

* Whole grains: brown rice, quinoa, oats, organic polenta
* Beans: canned or dried lentils, as well as black, garbanzo, & pinto beans
* Fruits & Vegetables: canned tomatoes and frozen fruits & veggies are great choices in a pinch
* Broth: low-sodium bone, chicken, or veggie broth
* Oils: extra virgin olive oil, avocado oil, and/or coconut oil
* Favorite sauces/spices: these can offer variety to your meals

What staples do you keep in YOUR pantry? 👇

👩‍🍳This is an all-purpose dressing you can use to add a creamy, spicy kick to veggies, salads, drizzled over black beans...
10/07/2026

👩‍🍳This is an all-purpose dressing you can use to add a creamy, spicy kick to veggies, salads, drizzled over black beans or quinoa, and even as a taco sauce!
 
This recipe will keep in the fridge for 2-3 days in an airtight container.
 
🌿Creamy Cilantro Dressing 🌿
(makes 8 servings)
 
● ½ ripe avocado
● ¾ cup (12 grams) packed fresh cilantro
● ½ cup (115 grams) low-fat plain Greek yogurt
● 2 Tbsp olive oil
● 2 cloves garlic, minced
● 1 Tbsp lime juice
● ½ tsp honey
● ½ tsp sea salt
 
Place all of the ingredients in a blender and blend until smooth. Taste and just seasoning. Pour into a bowl or airtight storage container, scraping the side of the blender.
 
Enjoy!

🌿What do you think of CILANTRO? 👍or 👎? Here’s one reason to love it, beyond its taste – it’s packed with micronutrients ...
10/06/2026

🌿What do you think of CILANTRO? 👍or 👎?
 
Here’s one reason to love it, beyond its taste – it’s packed with micronutrients that can benefit your health.
 
🧠Research shows it has anti-inflammatory properties that help support your immune system. Plus, it helps kill bad bacteria and may help protect the brain.
 
It also makes a delicious addition to many recipes. (It’s used most in Asian, Central American, and Middle Eastern dishes.)
 
👩‍🍳Chop it fresh for salads, soups, and stews, or mix it with lime zest in other recipes for some added oomph.
 
REFERENCES
www.webmd.com/diet/health-benefits-cilantro #1
www.healthline.com/nutrition/coriander-benefits
www.healthline.com/nutrition/cilantro-vs-coriander

🔥 WEEKLY CHALLENGE! 🔥 I have a GAME-CHANGER challenge for you this week. Are you ready❓ It’s MEAL PREP WEEK. If you don’...
10/05/2026

🔥 WEEKLY CHALLENGE! 🔥
 
I have a GAME-CHANGER challenge for you this week.
 
Are you ready❓
 
It’s MEAL PREP WEEK.
 
If you don’t already do this, you’re going to love it because it frees up TIME during the week …
 
Not to mention the fact it will eliminate the stress of having to figure out what to eat each and every night.
 
You might even find that you save $$ because you’re not going out to eat as often.
 
Here are some tips to get started:
 
● Keep it simple. Make 1 or 2 options for each meal of the day. EXAMPLES: you might make overnight oats and breakfast burritos for breakfast; chicken and tuna salad for lunch; and baked fish or chicken with roasted veggies for dinner.
● Get organized. See what you have on hand, make a list of the things you need, and do a “speed shop” at the grocery store.
● Look for timesavers. Some of the pre-cut fruits and veggies in the produce section are worth the investment.
● Cook it up. Set aside an hour or two to spend in the kitchen. Later in the week, you will be so glad you did this!
● Store your prepped foods in reusable glass containers or freeze them in freezer bags.
 
💡Are you in on this? Tell us your meal prep strategy below. 👇

This week we are taking a break from alcohol, but if this is turning out to be more of a challenge than you imagined …… ...
10/01/2026

This week we are taking a break from alcohol, but if this is turning out to be more of a challenge than you imagined …

… reach out for some support!

Talk to your doctor, supportive friend/family member, or other qualified resources.

🏆There are tons of recipes for bone broth – which is this week’s food of the week – but we’re keeping it super simple. O...
09/30/2026

🏆There are tons of recipes for bone broth – which is this week’s food of the week – but we’re keeping it super simple.
 
One thing (besides the nutritional benefits and taste) that’s so great about this recipe … is that you’re using pretty much every part of the chicken.
 
Roast the chicken one day to eat the meat, and use the rest of the chicken to make this bone broth.
 
✅TIP: Buy a good quality organic chicken for this recipe!
 
You can use this as a soup base, in recipes, or drink it as a comforting snack.
 
🥣Super Simple Slow Cooker Chicken Bone Broth🥣
(Makes 6-8 servings)
 
● Bones and carcass of 1 organic chicken
● 12 cups (2.8 liters) water
● Big pinch each of sea salt and freshly ground black pepper
● 2 Tbsp apple c***r vinegar

Place the chicken bones (including legs, wings, and carcass) in a slow cooker. Pour the water over the chicken, which should be covered, and add the salt and pepper before pouring the vinegar over it.
 
Place the cover on the slow cooker and turn it to high for one hour, then reduce it to low and cook for 10-12 hours, or until the liquid reduces by about half.
 
Strain, reserving the liquid, and discard the bones. Use immediately or let cool slightly before placing in glass jars. It will keep in the fridge for about 3 days.
 
If you notice gelatin forming on your broth in the refrigerator, that’s because of the collagen in the broth. It will become liquid when reheated. Soooo good for you.

👩‍🍳Have you tried BONE BROTH before?  It’s similar to soup stock but it’s a lot more nutrient-dense – which means more p...
09/29/2026

👩‍🍳Have you tried BONE BROTH before?
 
It’s similar to soup stock but it’s a lot more nutrient-dense – which means more potential benefits for you!
 
It’s made by simmering collagen-rich animal bones & meat – like  pork, beef, veal, chicken, fish, bison, etc. – in water for hours, often with veggies and other good-for-you “extras.”
 
💪🏻It’s believed to help boost immunity, improve gut health, and reduce the pain & inflammation of conditions like arthritis.
 
Plus … drinking bone broth can help you to feel fuller longer ... which means it can be helpful with weight management. It can also help you to stay hydrated.
 
Many people drink bone broth on its own, as a soothing health-boosting beverage.
 
You can make your own at home, but it’s become widely available at most grocery and health food stores.
 
💡Are you a fan? Do you make your own or buy? Let us know below! ⬇️⬇️⬇️
 
REFERENCES
www.webmd.com/diet/health-benefits-bone-broth #1
www.healthline.com/nutrition/bone-broth
www.epicurious.com/ingredients/difference-stock-broth-bone-broth-article

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