Melissa van Wyngaardt

Today Kicks off National Nurses Week A big THANK YOU to all the nurses out there!!! You are the heartbeat of hospitals & healthcare centers and we are grateful for your care

May your weekend be filled with: Rest & Relaxation Time with Family & Friends Fun Activites ... Good Food Sunshine & Fresh Air Now that's Healthy and Happy to Me

We are on a SUGAR OVERLOAD 200 years ago, the average American consumed 8 lbs of sugar per year. Today, this number has ballooned to about 66 pounds per year!- a whopping 19.5 teaspoons daily Why the big increase? Yes, some of us may just like the sweet stuff, but HIDDEN SUGARS are also to blame. They are lurking everywhere from drinks to sauces to processed foods. Therefore, if you are looking to control your sugar intake, you need to become a label reader! And better yet, start preparing and cooking as much of your own food as you can at home- then you get to choose when and how much sugar you use Sugar in itself is not bad, it's about finding that "sweet spot" and enjoy in moderation

Wednesday Wellness Wisdom Strength Training is a key player in fighting the battle agaisnt insulin resistance and diabetes! Through muscle contraction, strength training helps improve insulin sensitivity by reducing glycogen levels in muscle fibers. Just another of the many reasons to keep those muscles going strong

Today Kicks off National Nurses Week A big THANK YOU to all the nurses out there!!! You are the heartbeat of hospitals & healthcare centers and we are grateful for your care

May your weekend be filled with: Rest & Relaxation Time with Family & Friends Fun Activites ... Good Food Sunshine & Fresh Air Now that's Healthy and Happy to Me

We are on a SUGAR OVERLOAD 200 years ago, the average American consumed 8 lbs of sugar per year. Today, this number has ballooned to about 66 pounds per year!- a whopping 19.5 teaspoons daily Why the big increase? Yes, some of us may just like the sweet stuff, but HIDDEN SUGARS are also to blame. They are lurking everywhere from drinks to sauces to processed foods. Therefore, if you are looking to control your sugar intake, you need to become a label reader! And better yet, start preparing and cooking as much of your own food as you can at home- then you get to choose when and how much sugar you use Sugar in itself is not bad, it's about finding that "sweet spot" and enjoy in moderation

Straws from Avocado Pits?!? A popular health food trend, Avocados are now aiding in the health of our environment I enjoy sipping my shake with a straw when time permits so I was so excited to see these as a more sustainable option!!!

Wednesday Wellness Wisdom Strength Training is a key player in fighting the battle agaisnt insulin resistance and diabetes! Through muscle contraction, strength training helps improve insulin sensitivity by reducing glycogen levels in muscle fibers. Just another of the many reasons to keep those muscles going strong

Straws from Avocado Pits?!? A popular health food trend, Avocados are now aiding in the health of our environment I enjoy sipping my shake with a straw when time permits so I was so excited to see these as a more sustainable option!!!

Make breakfast a little bit sweeter this week with Almond Butter & Banana Baked Oatmeal! Loaded with good for you energy, its all the benefits of oatmeal premade and ready to go! This is perfect for getting the kiddos fed before school or as a snack to fuel afterschool activities- and us adults can enjoy it too Almond Butter & Banana Baked Oatmeal... 1 1/2 cups gluten free quick cooking oats 2 Tbsp golden flaxseed meal 1 tsp gluten free baking powder 1/2 tsp salt 1 heaping tsp cinnamon 1 tsp stevia powder 1 cup overripe smashed banana 1/4 cup almond butter 1 tsp vanilla extract 1 egg 3/4 cup non dairy milk of choice*** Preheat oven to 350 Grease a 9 x 9 baking pan with olive oil Mix dry ingredients together Mix wet ingredients together Combine wet & dry ingredients & mix well Pour mixture into prepared pan Bake for 25 minutes or until edges are just barely brown- DO NOT overbake! Cut into squares & enjoy hot or cold :) Store in fridge for up to a week or wrap sqaures individually & freeze for later use ***I make this with Good Karma Flax+ protein milk- thank you Catherine for telling me about this milk, its great!

Time for a little bit of Wednesday Wellness Good news!- Reducing inflammation in the body through diet is not rocket science!!! You don't need to stress about following a certain list of foods, but rather focus on creating meals with these 3 basic building blocks: 1) Complex Carbs through fruits, veggies, & whole grains... *berries, leafy greens, sweet potatoes, oats 2) Plant Based or Lean Proteins *beans, lentils, salmon, cod 3) Omega 3 Rich Healthy Fats *walnuts, flaxseed, almonds, avocados

Three Cheers for Take Down Tuesday I'm Lovin' Up Leg Day this morning What gym shenanigans are on your menu today??? Whatever it is, have fun & take it down

Happy Monday! Yes, "Happy" & "Monday" can go together in the same sentence But in case yours is turning out to be a bit manic, here's a quick fix recipe to help get dinner on the table tonight- and better yet, breakfast &/or lunch for tomorrow!!! This black bean based stew was inspired by my husband's request for "make me something with beans in it & enough for leftovers" and my need for something I could make from my pantry and required minimal prep. Its great as is, o...r paired with grilled fish or chicken and makes a hearty breakfast scramble with eggs Smoky Black Bean Stew Ingredients 1 large onion, diced 1 cup chopped carrots 2, 15 oz. canned black beans 1 28 oz (or 2, 15 oz) canned diced tomatoes 1 cup sliced jarred roasted red peppers 1 1/2 cups chicken or vegetable broth 2 tsp cumin 1 tsp paprika 1-2 tsp chili powder- you control the heat :) Directions Heat a large pot to medium high & lightly drizzle with olive oil Sauté onion & carrot for about 5 minutes until starts to soften Add remaining ingredients & simmer for 20 minutes, stirring occasionally throughout

Happy Good Friday!!! If you are in need of a dish to share at Easter dinner over the weekend, I recommend this Vegan Black Bean & Sweet Potato Salad It's easy to make, bright & colorful for spring, and travels well for a potluck style meal :) Wishing everyone a blessed Easter Weekend https://www.allrecipes.com//vegan-black-bean-and-sweet-po/

Our Health is something we often- but shouldn't- take for granted! We get so caught up chasing where we want to be that we forget to stop and see what we have now. Take a moment today to reflect on your present self and be grateful for you! I have personally dealt with some chronic pain issues in the past that I feared wouldn't end, but thankfully was able to work through. I never want to lose sight of how far Ive come- I'm so blessed to be free of that pain cycle today

Spring may be here, but many of us are still experiencing some chilly weather and need a warm, comforting meal to come home to Last week I played around with a few old favorite recipes and came up with what I call Chicken, Chickpea, & Butternut Squash Stew It will warm your insides and delight your tastebuds with a nice combination of textures and flavors Chicken, Chickpea & Butternut Squash Stew ... Ingredients 16 oz chicken breast, cut into cubes 2 cups chopped brown or yellow onion 6 garlic cloves, minced 2 tsp cumin 1 package frozen & precut butternut squash (16 oz) 1-2 cups chicken broth 1, 15oz. can diced tomatoes 1, 15 oz. can chickpeas rinsed & drained (can sub white beans if you prefer) fresh cilantro toasted & chopped almonds Directions Heat a large, high sided skillet or pot over high & lightly spray or drizzle w/ olive oil Add cubed chicken, season w/ salt & cook just until it starts to brown on all sides Remove chicken from pan Reduce heat to medium high, lightly spray or drills w/ olive oil Add onion & garlic & cook ~5 minutes until starts to soften & brown Stir in cumin, then add butternut squash, season w/ salt, & cook another 5 minutes, stirring occasionally Add tomatoes, chickpeas, & chicken broth- start w/ 1 cup & add more if desired Reduce heat and simmer on low ~ 20-30 minutes Serve w/ cilantro & toasted almonds ***Bonus Tip- stir in about 1/2 cup cooked farro into your bowl for a more filling option; the chewy texture & nutty flavor of farro pairs well with the stew!

Pinkies up its Tea Time How about a cup of Rooibos Tea?!?! If you haven't heard of it yet, you will want to add some to your cupboard. I first tried Rooibos tea a few years ago while visiting my husband's home country of South Africa. It was different than any tea I'd had before, but i enjoyed it. I learned that Rooibos is an indigenous herb of South Africa with green leaves. The tea then gets its vibrant red red color when naturlaly occuring enzymes oxidize and turn the ...leaves from green to red during during post harvest fermentation. Although it is currently only harvested in South Africa, its vast health benefits have led to global popularity. Roobois contains high levels of antioxidants and is caffeine free. It is also uniquely rich in Vitamin C while low in tannins- this is key if you struggle with low iron levels. Tannins, commonly found in black tea, coffee, and wine can inhibit iron absorption. However, with a lack of tannins and Vitamin C, Roobois tea can help with iron absorption! Additionally, Roobois can help improve your skin and hair- it has been used to brighten eyes, soothe acne, and bring hair some sheen See more

If you've been spending lots of time at the gym, but aren't satisifed with your results, its time to Maximize Your Workout & Make it Burn A few simple swaps to your current routine can make all the difference! if you are a weight room guru, opt for compound, verses isolated strength exercises- meaning work more than 1 muscle group at once!... if you gravitate towards yoga & piltates, try integrating some cardio &/or strength training to the mix!- check out a group fit class if your happy place is on the elliptical or out for a jog, hit up a high intensity spin class or some intervals on the rower if you already do a variety of exercise, then its time for you to step up your game, go for the gold, and get out of your comort zone! Amp up the intensity if your current routine by throwing in some plyometrics between strength exercises or some short, intense bursts to your steady state cardio