Food for Thought

We’ve all heard that fish is excellent for our health- but do you know why? Most fish contain high amounts of omega 3 fatty acids. This is a specific kind of fat that many of us do not eat enough of because it is not found in meat, dairy, or snack foods which are all typical of the American diet. Omega 3 fatty acids are known to decrease inflammation (think health for asthma or arthritis), lower triglyceride levels, and fuel your brain to help combat things like depression or Alzheimer’s.

These benefits can be seen with just two-three servings of fish per week! Some of the best fish to choose from are Anchovies, Bluefish, Herring, Mackerel, Salmon, Sardines, Lake trout or Tuna.

Last night I made myself wild Salmon with a side of brown rice. I’m not really one to follow recipes, so for my marinade I mixed together some olive oil, organic maple syrup, fresh chives, salt, pepper and garlic powder. I started it in the pan to sear both sides and then finished it in the oven to get it to the doneness that I like. Fish cooks super quick so it’s great for nights you are looking for something quick.image2 (1)

Make the smart move, and boost your health by adding some omega 3’s to your diet this weekend!

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I know, you might be wondering where my veggies are in this meal! To be honest, I planned to eat salad after this but I was so full from the fish and rice I just skipped it. 

P.S. A note about fish, whenever possible choose wild fish over farmed. Farmed fish are fed unnatural diets and crammed into small spaces which put them at risk for disease. Wild fish is a much more natural option so pick that whenever possible.


Quinoa for Breakfast!?

Looking for something new and exciting to add to your breakfast routine? Why not try these Protein-Packed Quinoa Frittatas! These can be cooked in advance and quickly reheated throughout the week. I also hear they freeze well, but frankly they are so good there won’t be any left to freeze by the end of the week. And one additional benefit of this recipe is that it’s easy to change it up and add the types of fillings you enjoy most. Is your mouth watering yet? Check out the recipe below!

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Mini Breakfast Frittata

  • ¾ cup uncooked quinoa
  • 2 eggs
  • 2 egg whites
  • 1 cup veggies and onion
  • 1 cup shredded cheese
  • ½ cup meat
  • Salt, Pepper, Herbs to taste

Prepare quinoa as instructed on the package. Add cooked quinoa to beaten egg mixture. Stir in remaining ingredients. Pour in muffin tins (consider using muffin liners!) and bake for 25-30 minutes at 350oF.

To be honest, my mom made these for me while I was home last weekend. They were delicious and I plan on making them myself soon! She used bacon, spinach, onion, and cheddar cheese. As mentioned above, mix in what feels right to you. (I know we had a little extra quinoa that we didn’t use.)

Did you know quinoa is a great source of protein (8 grams per cup)? It’s also a whole grain with plenty of fiber (5 grams per cup) to keep you fuller longer! I know quinoa seems like a strange food for breakfast, but I barely noticed it in the muffins. To me the quinoa just gave it more substance to keep you more satiated. Try these out and let me know what you think!



Happy Monday

Just as a quick disclaimer, this post has nothing to do with food and everything to do with being a decent human being…

The other night my boyfriend and I were out to dinner and there was a mentally handicapped man sitting alone in a booth near us. I commented to Brad that the man was staring at me, but we both quickly agreed he was harmless. Shortly after that, another couple gave him a hard time about staring, and you could tell the man felt very awkward for being yelled at. Brad whispered something to the couple and they were just nasty back to Brad. We both felt bad about the situation, and angry at how rude that other couple was and how they made the man feel.

We saw the man order ice cream (even though he had already paid his tab) and it seemed like the perfect opportunity to start a chain of kindness: we paid for his dessert! Although it was supposed to be a secret act, the waitress told the man and he came over and thanked us and shook Brad’s hand. He was so appreciative and made some quick conversation with us which really seemed to brighten his whole demeanor.

Make it your goal this week to spread kindness! What can you do to brighten someone’s day? In most cases a simple act of kindness costs nothing and only takes a few minutes! And never forget how good it feels to help bring others happiness.

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#motivationalmonday #bekind #spreadkindness

More Chickpea Please!

I am lucky enough to be ending my summer down in South Florida before starting school next Tuesday. I’ve been enjoying a lot of R&R before the stress of classes starts again. Aside from the fact that this is where my boyfriend lives, I think I’ve found another reason to continue visiting: CHICKPEA!!!

Recently ate lunch at this fantastic spot with my cousins and grandmother- and needless to say I can’t wait to go back!


I know it’s tough to see everything that’s in this bowl but let me try to explain! I picked brown rice & lentils and organic mesclun as my base; added some chicken as my protein; for flavor I selected original hummus and artichoke spinach greek yogurt dip; tossed in some garlic roasted cauliflower and broccoli, tomato, cucumber, red onion, feta cheese; and topped with house made dressing. Is your mouth watering yet because mine is?!

Everything was so fresh and flavorful and with so many options you can pick something completely different every visit! Of course, aside from the delicious food, the ability to catch up with my grandmother and cousins made this outing very memorable and happy!

If you’re ever in the Boynton Beach area, please check out Chickpea. You won’t regret!


The Cliché of Balance

As a student majoring in food and nutrition, I certainly believe what you eat seriously impacts your health, but I also think there is a lot more to living a healthy life than eating kale. Eating healthy is important, but so are a lot of things: having purpose in your life, knowing when your body needs a break, and overall being happy. And let’s be very honest– it can be hard to find a balance between all of those things!!!

I love finding new delicious and healthy snacks. I love hiking and be rewarded with breathtaking views. I love being silly with my friends and family. That doesn’t mean I don’t enjoy being lazy on a beach while stuffing my face with potato chips. (In fact, that’s what I did yesterday.) Finding the optimal balance between all these things is what make me feel my strongest, physically and mentally. Just like my life, this blog is an adventure of my healthy and happy journey! Together let’s promote and support the many things that help us wake up each morning full of energy and keep us feeling happy!


“All I need is a good dose of vitamin sea”