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Tag Archives: Tips for Busy Parents

90-Second Gluten Free Bread in a Mug

To be honest, this recipe is not mine.  It’s actually a “keto” recipe.  Even though I am not a keto fan, it’s a good recipe.  This GF bread is made with clean ingredients, it’s quick to make, and tastes light and fluffy. My favorite way to eat it is to add almond butter and a […]

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Pressure Cooker (Instant Pot) Cinnamon Steel Cut Oats

I usually make a batch of Steel Cut Oats every week.  The whole family eats them up.  Here is an easy basic starter recipe. Ingredients: 1 cup steel cut oats 1/4 cup chia seeds 1/4 cup chopped nuts of choice 1 tsp cinnamon 3-4 cups water (for extra creaminess and calories, sub 1 can coconut […]

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Ask yourself these questions when setting goals?

Recently, my business mentor asked me some essential questions to help me hit my new year’s business goals.   I like these questions because they really made me think. Same goes for us trying to conquer our personal and health goals.  So when you set a goal for yourself, I want you to ask yourself these […]

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Feed Your Kids Better

  I recently wrote an article for Everything Brevard Magazine (March 2018) As a registered dietitian and mama of three young kids, what we feed our children is a topic dear to my heart. When I lived in California, I owned a meal delivery service that provided healthy lunches to schools. I’ve long had strong […]

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Balanced Life = True Weight Loss

I recently wrote this article for Everything Brevard Magazine (January 2018): Balanced Life = True Weight Loss Our American society is filled with busy schedules and high demands.  Along with work and family stressors, does your health and weight stress you out too?  Learn how to balance your hectic routine with a healthy and whole […]

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Daily Sustain Mochachino Smoothie

Everyone seems to love my protein powder, Daily Sustain, especially the chocolate flavor.  This is my favorite Daily Sustain smoothie recipe: Chocolate Mint.  Well my good friend Didi took my protein powder to a whole other level.  She created a healthy Mochachino Smoothie and it is fabulous!  It’s a smart way to drink coffee and […]

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Top 5 Quick Food Prep Ideas

I know that most people don’t have enough time to dedicate towards hours of food prepping.  Truly, all you need is 30 min to one hour and you can transform your nutrition.  I’ve said it a million times…If you have healthy choices readily available, you will make better choices, you will eat out less, and […]

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Easy Dinner Ideas

Dinnertime is a struggle for most people.  My household is super hectic after school and work so I totally understand!  Therefore I need to plan ahead for the week and prep accordingly.  I am going to share with you my staple dinners and prepping process that keeps me on track.  Hope it helps to motivate […]

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Betsy’s 10 Day Wellness Challenge

I understand that most people want to lose some weight but the bottom line is that you need to make healthy lifestyle changes in order to see real results.  Therefore instead of focusing on a weight loss challenge, my 10 Day Wellness Challenge is the real deal. 10 is the Magic Number: 10 Days 10 Goals […]

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Asian Chicken Lettuce Wraps

This recipe is a new staple dinner for our family.  Once I bought a few key ingredients, I can whip this up in 10 minutes. Ingredients: 1 lb chicken (shredded) or 1 lb ground chicken (or turkey) 2 bell peppers, diced 1 onion, diced 1 cup cooked brown rice or quinoa 3 cups shredded cabbage […]

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Betsys 7-Day Realistic Menu Plan
Betsy's 7-Day Realistic Menu Plan

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As a Registered Dietitian with 20 years of experience, I'm excited to offer you My Realistic 7-Day Menu Plan. I've included my most popular meal and snack ideas in weight loss portions