Mar 24, 2017  Anonymous   2020 Meals Tips

Top 5 Foods for Coping with Anxiety

Anxiety affects many of us living in the United States. It is the most common mental illness affecting more than 40 million people. Anxiety is a feeling of unease and discomfort, usually by an uncertain outcome or unlikely event. It’s a feeling of worry and uncertainty about oneself. It plays tricks on your mind, turning something that isn’t there into a possible problem for your current situation. Whether you’re going out to eat, taking a night out on the town, or just relaxing at home, anxiety is just around the corner waiting to strike

You may avoid, or control an anxiety attack by placing yourself in a more comfortable environment, meditating, or surrounding yourself with people who make you feel safe. All are viable options that even I have tried to help with clearing my mind in the past. It is NOT always a helpful solution though. One thing that definitely has helped me and that everybody loves is FOOD!! And I’m not talking about comfort foods like ice cream and French fries, but food that most people refer to as super food. The foods that are high in vitamin E, vitamin B, potassium, zinc, calcium, and magnesium are all great fuel sources that help your brain fight off anxiety. Below is a list of my top 5 food choices for coping with anxiety:

  • Red Meat- its high in many of the B vitamins like thiamine (vitamin B-1), which helps regulate your mood, and vitamin B-12 that helps many people reduces stress


  • Fish and shellfish- full of omega-3, has a good source of B vitamins, and even vitamin D, zinc, and selenium.

  • Asparagus- rich in folate, which is a B vitamin that transfers over to folic acid when introduced into the body.

  • Avocado- not only rich in B vitamins and trace minerals, but also in vitamin E as well to help transport more oxygen to the brain.

  • Spinach- although not the most tasty, spinach is packed with magnesium which is one of the best minerals you can consume to help cope with anxiety. It’s also rich in folate and B vitamins
  Mar 16, 2017  Anonymous   Recipes

Celebrate St. Patrick's Day With This Tasty Recipe: Sautéed Brussels Sprouts w/ Spicy Lamb

Serves: 4 | Prep time: 10 Minutes | Cooking time: 25 to 30 Minutes


  • 1 lb lamb, diced in 1" cubes
  • ½ lb brussel sprouts, halved
  • 1 red onion, sliced
  • ½ cabbage, sliced
  • 1 carrot, cut in 1" cubes
  • 1 rosemary stalk
  • 2 green chili peppers, chopped
  • ½ tsp dried thyme
  • 1 tbsp white wine
  • 1 tbsp gluten free soy sauce
  • 1 lemon, juiced
  • Salt as needed
  • Black pepper as needed
  • 3 tbsp olive oil
  • 3 garlic cloves, minced
  • ½ inch ginger, finely grated
  • ½ cup chicken broth
  • 1 tsp red pepper flakes
  • ½ tsp white cumin seeds
  • 1 tsp cornstarch
  • 1 tsp freshly chopped cilantro


  1. Add lamb and ½ cup of water in a saucepan. Season with salt and add rosemary stalk. Cover the lid and cook for about 15 minutes at high until the lamb is tender and water is absorbed. Remove from heat.
  2. Heat half of oil in a large frying pan and add onion. Saute for 2 minutes until translucent then add brussel sprouts, carrots and cabbage. Saute for 3 to 4 more minutes until the veggies are slightly cooked but still crisp.
  3. Add salt, black pepper, half of garlic, thyme and lemon juice. Cook for few more seconds with constant stirring then remove from heat.
  4. Heat the rest of the oil in a frying pan and add remaining garlic, cumin and red pepper flakes. Saute for a few seconds then add lamb pieces. Continue to saute for 2 minutes with constant stirring until the lamb is fully coated with spices.
  5. Add white wine, soy sauce and season with black pepper. Again, saute for a few more seconds.
  6. Combine cornstarch and chicken broth, whisk well then add to lamb mixture. Continue stirring until the gravy thickens.
  7. Finally add ginger, green chili pepper and cilantro. Take out in a serving dish along with the veggies and serve hot with your favorite side dish.
  Nov 23, 2016  Kamryn Walden   Recipes

Slow Cooker Turkey w/ Herbs & White Rice

Serves: 8 | Prep Time: 30 Minutes | Cooking Time: 8 Hours


  • 1 whole turkey, 5 lbs.
  • 1 medium yellow onion, cubed
  • 1 green bell pepper, cubed
  • 5 to 6 mushrooms, sliced
  • 3 garlic cloves, minced
  • ½ inch ginger, peeled & grated
  • ½ tsp garlic powder
  • ½ tsp brown sugar
  • 2 green chilis, finely chopped
  • 1 tbsp fresh parsley, chopped
  • ½ tsp dried coriander seeds
  • ½ tsp dried oregano
  • ½ tsp dried sage
  • 1 rosemary stem
  • 1 tbsp worcestershire sauce
  • 1 tbsp fresh lime juice
  • ½ tbsp soy sauce
  • 1 tbsp white vinegar
  • 10 oz turkey gravy
  • 1 cup basmati rice, rinsed and soaked
  • 1 tbsp olive oil
  • Salt, as needed
  • Black pepper, as needed


  1. Add turkey to slow cooker, then add salt, black pepper, worcestershire sauce, soy sauce, lime juice, oregano, sage, rosemary stem, ginger, coriander seeds, garlic mince and turkey gravy. Cover the lid and cook on low for 8 hours.
  2. 30 minutes before tcook time is done, heat oil in a pan and add onion, saute for 2 to 3 minutes until translucent. Then add green bell pepper, mushrooms, salt, black pepper, garlic powder and sugar. Again saute for 2 to 3 more minutes. Finally, add vinegar and remove from heat.
  3. Bring to a boil 2 cups of water in a saucepan and add rice. Cover and let simmer for 20 minutes or until done.
  4. Uncover the slow cooker, turn off and let turkey cool for about 10 minutes. Slice turkey and place atop of rice, then add prepared onion and mushroom mixture.
  5. Garnish with fresh parsley and green chilis! Enjoy!
  May 18, 2016  Kamryn Walden   2020 Meals Tips

How Extra Virgin Olive Oil Improves Your Health

Every human being strives to maintain a healthy living by consuming a diet with nutritional components that helps achieve this desire. Extra Virgin Olive oil is juice that is extracted by crushing olives and it’s highly nutritious and ideal to add to your diet so as to benefit from its nutritional value. Extra Virgin Olive Oil is also great because it does not require the usage of chemicals or industrial refining and the temperatures under which it’s produced prevents it from degrading. Compiled by below are various ways in which Extra Virgin Olive Oil improves your health:

1. Boosts your mood

Extra Virgin Olive Oil proved to boost people’s mood according to a study that was carried out in which the peoples’ satiety hormone serotonin in their blood was high after consuming a diet with the olive oil. Serotonin is a neurotransmitter chemical that stimulates brain cells related to mood, appetite, memory, sexual desire and function and other social behavior. They also felt full after eating the diet of olive oil and also none of them gained weight or body fat in a study that took three months. This main cause of this satiety effect and its health benefits after a second study was concluded to be the aroma compounds contained in olive oil.

2. Large Amounts of Antioxidants

Extra Virgin Olive Oil (EVOO) contains huge amounts of antioxidants enzymes which are responsible for controlling free radical reactions. As you age the production of antioxidants enzymes diminishes, and olive oils is a great source of these antioxidants as it produces them in large quantity. Free radical reactions are highly reactive, and they are responsible for diseases such as cancer and Alzheimer by disrupting the DNA structure and maintenance.

3. Fights off cancer

Crushing olives to produce pulp which is then pressed to get oil releases a certain chemical called Oleocanthal. The Oleocanthal chemical interacts and interferes with the inflammations and formation cancer cells and by doing so it instantly kills these cancer cells. Therefore, by consuming a diet with Extra Virgin Olive Oil, you are providing yourself with a beneficial Oleocanthal that will help you fight off cancer.

4. Lowers cholesterol and blood sugar

Extra Virgin Olive Oil improves insulin which is a vital hormone responsible for converting glucose into energy. More glucose conversion lowers the blood sugar level in human blood. Additionally, the olive oil is responsible for lowering LDL (Low-Density Lipoprotein) which is classified as a bad cholesterol type and is also linked to risky effects such as blood clots, heart attacks, and atherosclerosis.

5. Helps blood circulation

Extra Virgin Olive Oil contains abundant amounts of monounsaturated fat which is a fat molecule that has single unsaturated carbon bond. The monounsaturated fats are responsible for the benefits of the blood circulation. Olive oil also contains phenols which are responsible for inhibiting the blood clot which is known to plug narrowed arteries and cause heart attacks or strokes. By consuming a diet with olive oil, you will provide your body with phenols and monounsaturated fats and therefore boost the blood circulation in your body.

Extra Virgin Olive Oil is a nutritious component, and it’s advisable to consume a diet with the olive oil and benefit from these healthy benefits. 

  Apr 12, 2016  Kamryn Walden   Recipes

Razzle Dazzle Flourless Berry Muffins

This week's newest recipe is a spin on the traditional blueberry muffin, except for a few minor changes, NO FLOUR or added preservatives. Below you will find the recipe to this delicious mouthwatering dish using only 6 ingredients. Be sure to post your pictures of this recipe on our Facebook page!

Prep Time: 5 Min  |  Cook Time: 14-16 Min  |  Servings: 24


  • 2 Large Bananas
  • 4 Eggs, Room Temperature
  • 1 tsp Vanilla
  • 2 cups Mixed Berries (Blackberries, Blueberries, Raspberries)
  • 2 tbsp Powdered Sugar, optional
  • 1 tbsp Coconut Oil
  • Mini Muffin Pan


1. Preheat oven to 390 degrees.

2. Add fresh bananas to bowl and mash with a fork until smooth.

3. Then add eggs and vanilla and mix until all ingredients are incorporated. (I used my NutriBullet)

4. Coat muffin pan with coconut oil.

5. Add one of each berry to the tin.

6. Fill cups close to the top with banana blend.

7. Place in the oven on the middle rack and bake for 14 to 16 minutes.

8. Let cool for 5 minutes, then remove from pan and place on plate.

9. Top with a sliced berry and sprinkle with powdered sugar.

10. Enjoy!

  Feb 29, 2016  Kamryn Walden   2020 Meals Tips

Healthy "Tater" Tots? Yes way Jose!

You will never believe that this recipe was made from broccoli instead of potatoes! What a great twist on an American favorite! Thanks to my good friend Katie for introducing these to me and now I'm in love! She has offered to share her amazing photos which are sure to entice you to cook these little suckers and the tasty recipe that goes along with it! I knew I kept her around for a reason! Thanks Katie! ;)

Healthy Baked Broccoli Tots

Prep time:  
Cook time:  
Total time: 

Serves: 20 tots

EDIT: Readers have noted that 1 teaspoon is too much salt. If you are using table salt, only use ½ tsp or to taste!


  • 2 cups or 12 oz uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese
  • ⅓ cup panko breadcrumbs
  • ⅓ cup italian breadcrumbs
  • 2 tbsp parsley (or cilantro, or rosemary)
  • ½ tsp salt
  • ½ tsp pepper


  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Recipe by Gimme Delicious

  Feb 16, 2016  Kamryn Walden   2020 Meals Tips

6 Ways to Save Money on your Weekly Grocery Bill

We can all relate to that once a week grocery store trip with an astounding $100+ bill. We think how in the world did I spend that much? I'm only shopping for ____! Well, here are six easy ways to save you money on your grocery bill.

1. Plan ahead of time. Make a shopping list of exactly what you need to buy and stick to the list. One of the biggest issues is we end up going to the store without knowing what to buy and start adding unneeded items to our cart or we "think" we need this item when we really don't. So, stick to the list and buy only that!

2. Write down the item price. When you add an item to your cart right down the price so you will know for next time how much it cost so you can have an estimated grocery bill for the next go around. We tend to eat the same things a lot of time, so this should be a rather simple task.

3. Buy in season produce. When buying fresh produce plan your meals around what is in season. Typically the cost of produce increases when the item is not in season and makes a huge difference on your grocery bill. Here is an in season chart provided by Cuesa.

4. Buy frozen produce. Instead of opting in for fresh fruits and veggies venture to the frozen section. What's really great about buying frozen produce is it's actually packed at the peak of freshness and is typically sold in higher quantities at a lower price.

5. Cut the excess fat. Always buy fresh meat at the butcher counter. When you do, ask them to trim any excess fat off before weighing it. People don't realize that they're paying for unnecessary weight which just adds to the price.

6. Invest in a Food Saver or food vacuum sealer. When you get home from the grocery store be sure to vacuum seal all of your meats individually. What this does is keep it fresher for a longer period of time in the freezer and in turn will not get freezer burnt and ruin the meat.

These are the top ways that I've saved money on my grocery bill when meal planning for my family and I hope it does the same for you! Be sure to follow us on FacebookTwitter and YouTube for more tips!

Written by Kamryn Walden

  Feb 11, 2016  Kamryn Walden   2020 Meals Tips

Is it Time for a Cleanse?

You may experience certain things in your body that indicate it's time for a cleanse. Some major indicators are:

  • Chronic fatigue. When getting out of bed in the morning feels like a chore, your energy levels are in need of a boost. Waking up should happen naturally in a healthy body.
  • Strong cravings. If you experience frequent sugar or junk food cravings, something is out of balance. Sugar addiction is extremely common and often indicates unhealthy gut bacteria; however, sugar isn't something you should have or need every day.
  • Digestive issues. When irregular BMs become the norm, your digestive system needs a reset. Constipation, diarrhea or fluctuations between the two are definite red flags.
  • Difficulty losing weight or unnecessary weight gain. Is your body holding onto stubborn, excess weight? Do you easily gain weight without significant changes in your routine? This can be a sign of congestion in your digestive tract that needs to be flushed out.
  • Unhealthy habits. If you are stuck in a routine of eating poorly, not getting exercise or enough sleep, too much partying, smoking, etc., a cleanse will help you eliminate these bad habits and replace them with healthy habits. The best part is that you won't miss your old habits because of how amazing you feel!
  • Lack of motivation. If you feel unproductive, unambitious, uninspired or a general sense of sluggishness in your everyday life, a cleanse will kickstart drive for life. You will renew your energy and self-confidence and feel empowered to get sh*t done!

Cleansing does not always consist of juicing and/or fasting. If you're interested in learning about cleansing through whole foods, contact our nutrition coach here for a FREE consultation. Cleansing is designed to be a total mind/body reset and it's a perfect way to reevaluate your health habits and think about what kind of change you would like to see in your life. You will gain the tools you need to recharge your life!

Article provided by

Emily Murray

AADP Certified Nutrition Coach

  Feb 08, 2016  Kamryn Walden   Special Occasions

It's all about the V

Valentine's Day is creeping up on us and we know most of you are trying to stay on track with those resolutions, which is why we wrote a menu to help you celebrate your special rendezvous for two! All of these recipes are made with the health conscious in mind and are as tantalizing and romantic as they are enchanting.

Most of us think it's easier to make a reservation than cook a nice dinner at home and we say, "No way, Jose"! Who wants to deal with all of those crowds and pay for an overpriced, meager meal, when you can set the mood right from the comfort of your own home? Just be prepared, go shopping the morning of or a couple of days before. You’ve got this! Plus, it means so much more when you cook this scrum-diddily-umptious meal for the one you love.

Another great idea to invoke excitement and freshen spontaneity is to draw up a scavenger hunt. Make a few clues, hide them and have clue one lead to clue two and so on. Once they get to the last clue they get a nice surprise at the end. Wink, wink! ;-)

We hope your Valentine's Day is great and that the recipes below earn you some brownie points!

Valentine's Day Menu | February 14, 2016

Drink | Lovin’ it up

Appetizer |  Latino Salsa Cheesy Chicken Bites

Main Course | Grilled Onions Atop Hearty Filet Minion w/ Sauteed Vegetables

Dessert | Chocolate Kiss Cream Cake

Complete Shopping List - Click Here

Lovin’ It Up


- 2 large strawberry, chopped

- 2 handful of mint leaves

- 2 teaspoon agave nectar

- ½ oz fresh lemon juice

- 3 oz Chocolate Vodka

- 6 oz sparkling wine or champagne

- 2 strawberry slices, for garnish


Muddle strawberry, mint, agave and lemon juice. Add vodka and strain into a chilled champagne flute. Top with sparkling wine and garnish with strawberry slice.

Recipe provided by Jonathan Pogash &

Latino Salsa Cheesy Chicken Bites

Cooking time: 18 minutes

Serving size: 2


- 1 lb, Chicken Tenderloin

- 1 cup, Whole Wheat Bread Crumbs

- ½ tsp, Sea Salt

- ½ tsp, Black Pepper

- 1 tsp, Dried Basil

- 1 tbsp, Freshly Chopped Mint

- 2 Garlic Cloves

- 1 Jalapeno Pepper

- 2 Fresh Ripe Tomatoes

- 1 tsp, Soy Sauce

- 1 tsp, White Vinegar

- 1 Egg White

- 2 tbsp, Olive Oil

- 1 cup, Grated Parmesan Cheese

- Wax Paper or Zip Lock Bag


Prep: Preheat oven at 375 degrees.

  1. Take chicken tenderloin in a wax paper or ziploc bag and pound well until flat. Then cut the tenderloin into 3 inch pieces. Season with salt and pepper and apply soy sauce and vinegar all over.
  2. Take cheese, basil and ¼ teaspoon black pepper in a bowl and well until fully incorporated.
  3. Drizzle little olive oil all over the chicken tenderloin and place the cheese mixture at the center of each piece. Enclose the cheese mixture within by rolling the tenderloin carefully. Use toothpicks if needed.
  4. Whisk well the egg white and then carefully dip each chicken bite in the egg first then in the bread crumbs and place them all on the greased baking sheet.
  5. Place the sheet in the preheated oven and let it bake for about 15 minutes or until golden brown and ready.
  6. In the meanwhile, take tomatoes, garlic, jalapeno and mint in a blender and blend well until puree.
  7. Take out in a serving bowl and season with salt and black pepper.
  8. Serve with the baked cheesy chicken bites.

Grilled Onions Atop Hearty Filet Mignon with Sauteed Vegetables

Prep time: 1 hour | Cook Time: 12 minutes

Serving size: 2


- 2 Filet Minion Steaks

- 1 Yellow Onion

- ½ tsp, Sea Salt

- ½ tsp, Black Pepper

- 1 tbsp, Dry White Wine

- 2 tbsp, White Vinegar

- 1 tbsp, Soy Sauce

- 2 tbsp, Olive Oil

- 2 Garlic Cloves, Minced

- 1 tsp, Garlic Powder

- 1 tbsp, Honey

- 1 tbsp, Barbecue Sauce

- ½ cup, Plain Yogurt

For Veggie Quilt:

- ½ Carrot, Peeled & Cut in Small Cubes

- ¼ cup, Black Olives, Sliced

- ¼ cup, Freshly Chopped Chives

- ½ cup, Chopped Green Beans

- 2 Green Peppers, Finely Chopped (Serrano, Jalapeno, etc.)

- 1 tsp, Soy Sauce

- 1 tsp, White Vinegar

- 1 tsp, Red Wine

- 1 tsp, Dried Basil

- ½ tsp, Brown Sugar

- 1 tbsp, Olive Oil

- ½ tsp, Cajun Seasoning


Prep: Make a mixture of yogurt, garlic, 1 tsp soy sauce, 1 tsp vinegar, dry white wine, salt and black pepper then apply on mignon steaks all over. Place in the refrigerator for about an hour for proper marination.

  1. Heat half of the oil in a grill skillet or grill and place the marinated steak in the pan. Don’t discard the marinade mixture.
  2. Grill for about 3 to 5 minutes on one side at medium heat, flip over and apply little marinade mixture. Again grill for about 3 to 5 more minutes or until cooked to your desire.
  3. Take out in a dish and set aside warm.
  4. Now slice the onion and add honey, barbecue sauce, garlic powder, soy sauce, vinegar and the remaining oil. Mix well until fully coated.
  5. Add the onion to the grill skillet and grill for about 2 minutes or until the juices are thick and reduced. Season with salt and black pepper.
  6. Atop steak with grilled onions.

for Veggie Quilt:

  1. Heat oil in a frying pan and add all of the veggies, saute for 3 to 5 minutes then add brown sugar, vinegar, soy sauce, cajun seasoning, basil and red wine and again saute for 1 more minute. Season with salt and pepper and remove from heat when ready.

Chocolate Kiss Cream Cake

Cooking time: 10 to 12 minutes

Serving size: 2


- 2 tbsp, 100% Cocoa Powder

- 1 Egg

- ½ cup, Coconut Milk

- ½ cup, Low Fat Cream

- 1 tbsp, Light Whipped Cream

- 2 tbsp, Brown Sugar

- 1 tbsp, Crushed & Roasted Almonds

- ½ cup, Whole Wheat Digestives, Crushed (located in cookie aisle)

- Nice Bowl or Glass Dish


  1. Take a large pan half filled with water and place it on high heat. Bring it to boil then lower and place a small sauce pan or heat resistant in the boiling water.
  2. Heat cream in a sauce pan. Mix the cocoa powder and cold milk and then add it to the cream in sauce pan. Cook for 2 to 3 minutes with constant stirring or until the mixture darkens. (Make sure you don't have the chocolate syrup on direct heat, just above water, otherwise its consistency will be affected)
  3. Add sugar and whisked egg and again cook for 2 to 3 more minutes with constant stirring.
  4. When the mixture is ready and thick, take out of the large pan of water and set aside until cool at room temperature.
  5. Add crushed almonds and digestives and roughly mix. Pour the chocolate mixture in a bowl or glass dish and place in the freezer for about 2 to 3 hours or until frozen.
  6. Before serving, garnish the cake with a scoop of whipped cream and serve chilled.
  Sep 25, 2015  Kamryn Walden   2020 Meals Tips


The food cravings you experience are your body's way of telling you that it's not getting something it needs. Don't be fooled—the types of foods you crave are often NOT the foods your body needs, but rather an indication of imbalance in your diet or lifestyle. Here are some of the most common reasons for unhealthy cravings and what you can do to reduce them:

Dehydration. Thirst is often mistaken for hunger, and if you aren't drinking enough water on a day to day basis, then you are most likely overcompensating with food. If you feel the need to compulsively snack, try drinking a glass of water instead. You will most likely notice that your erratic appetite subsides.

Nutrient Deficiency. If your body is lacking in certain nutrients, it will produce odd cravings. In general, inadequate protein causes sugar cravings and mineral deficiencies cause salt cravings. An overall poor diet will lead to cravings for non-nutritional forms of energy, like caffeine.

Food Addiction. If you've ever heard the saying "like produces like," it's certainly true when it comes to food! The more you eat of something, the more you want it. Sugar, wheat and processed foods have highly addictive qualities, and too much of any of these foods will cause cravings in excess. When you feed your body nutritious, whole foods, you will start to crave the right kinds of foods that fuel you in a healthy way.

Lifestyle Imbalance. If you are dissatisfied in other areas of your life, such as your career or your relationship, you will likely compensate with food to fill emotional voids. Your relationship with food is directly connected to your overall happiness. By making small lifestyle adjustments to create more balance in your life, you will find that you naturally take better care of yourself!

If you suffer from frequent food cravings and are interested in gaining more control over your eating habits, schedule a FREE 15-minute consultation with our on-staff nutrition coach to learn about customized programs designed to reach your health goals.

Article provided by

Emily Murray

AADP Certified Nutrition Coach

  Jun 18, 2015  Kamryn Walden   2020 Meals Tips

Top 5 Healthy High-Fiber Foods That Keep You Fuller for Longer

Dietary Fiber holds a very good reputation in the health and Fitness Industry. It is known to curb your appetite soon and make you feel fuller for longer. This is the reason why it is highly recommended to people who are trying to lose weight. Certainly, if you don’t starve very soon, there is less possibility for you to binge on unhealthy meals and snacks. Also, when you are on a nutritious diet, you often feel hungry every three to four hours. In this case, relying on high-fiber and high-protein food can help you a lot in reaching your fitness goals.

Following are the top 5 high healthy, high-fiber foods that keep you fuller for longer:

  • Lentils and Beans: High in fiber and rich in protein, lentils and beans are the healthiest foods and vegetarians’ favorite. Also, these contain high amount of B-vitamins, antioxidants and iron, necessary for maintaining the body’s metabolism. Since lentils and beans contain both soluble and insoluble fiber, they keep the digestive system healthy. You can add them to salads, soups, in the curries or on their own as a side dish.

  • Pears: Pear is another fruit rich in fiber. A medium sized pear with peel contains 5.5 grams of fiber. These are also known for keeping your blood sugar levels stable by delaying the absorption of sugars into your bloodstream. Again, to reap the full benefits of pears, eat it raw without removing peel.

  • Oatmeal: Want to stay fit or lose weight? Start your journey to a healthy life by replacing your heavy breakfast meals with an peanut butter oatmeal recipes bowl. Oatmeal is rich in insoluble fiber and therefore keeps you fuller for longer. It also contains soluble fiber, which keeps your cholesterol levels under control.

  • Broccoli: Broccoli belongs to the cruciferous family of veggies, all of which are powerhouses of nutrients. It is rich in antioxidants, which have cancer-fighting benefits. One cup of steamed broccoli contains approximately 5.1 grams of fiber. Eat it as it is after boiling or as a side dish with salmon.

  • Apples: This list is incomplete without this fruit. If you are in a mood to eat something sweet, grab an Apple and eat it as it is. The apple peel is a rich source of fiber and the pulp is powerhouse of various nutrients. A medium-sized apple with the peel contains 4.4 grams of fiber.

Some of the other foods rich in fibers include whole grains, cereals, avocado, brussels sprouts, kale, raspberries, barley, chia seeds, carrots, almonds and many more. Hope, you will add them in your daily diet to nourish your body with proper nutrients.

  Mar 29, 2015  Kamryn Walden   Recipes

Black Coconut Rice with Lime Chicken

Serves 2


  • 1 cup Black Rice
  • 1 lb Chicken Tenderloin, diced
  • 1/4 tsp Chili Powder
  • 1/4 bunch Cilantro, minced
  • 3/4 cup Coconut Milk
  • 3 tbsp Coconut Oil
  • 1 Garlic Cloves, minced
  • 1 Jalapeno, diced
  • 1 Lime, juiced

  • Directions

    1. Pour rice in a saucepan, add 1 cup water and coconut milk. Bring to a boil. Once boiling stir, lower heat to a simmer and cover. Cook for around 35 minutes, there should be minimal liquid left, but still a little.

    2. Heat up 1 tbsp coconut oil in skillet at high heat, add in the garlic and jalapeño, begin to brown. Add rice to jalapeño garlic mixture when you see the first bits of chicken browning, cook for a few minutes then add in the cilantro and continue to cook for another 2 to 3 minutes.

    3. While rice is cooking heat a skillet on medium high heat with remaining coconut oil, and add in chicken. Once the chicken is browned add in the chili powder, lime juice, and salt and pepper to taste. Serve atop rice.

      Mar 25, 2015  Kamryn Walden   Recipes

    Guilt-Free Crunchy Oatmeal Raisin Cookies

    Serves 2 | Cook Time: 10-12 Minutes


    1/4 tsp Baking Powder      1/4 tsp Ground Cinnamon
    3 tbsp Brown Sugar      1/2 cup Oatmeal
    4 tbsp Coconut Flour      2 tbsp Raisins
    2 tbsp Coconut Oil      1/4 tsp Sea Salt
    Eggs      1/4 tsp Vanilla Extract

    Prep: Mix together egg, oil and vanilla extract, whisk well until smooth. Mix all of the dry ingredients including raisins separately then combine to the wet ingredients. Mix well until fully combined. Set in the refrigerator for about 1 hour.

    Preheat oven at 350 degrees.


    Take out the dough from refrigerator and make small balls. flatten each ball then place in a greased baking sheet.

    Bake for about 10 to 12 minutes or until golden brown and crisp.

    Take out of the oven and leave until cool, for about 5 minutes then take out in a serving dish and enjoy.

      Mar 16, 2015  Kamryn Walden   Special Occasions

    [Luck of the Irish] Pocket Worthy Recipes

    This St. Patty's Day will be one to remember. We have some awesome finger foods for you to stuff in your pockets that will make any get together a real blast! These recipes are sure to be a party favorite and will keep your friends coming back for more! Have a great time for St. Patty's Day and enjoy making these sweet treats! Oh and be sure to bring ziploc bags so your friends don't get their pants pockets dirty!

    Serving Size 1


    • 3 ounces Jameson Irish Whiskey
    • 1 ounce real grenadine
    • 6 ounces Sprite
    • Squeeze of lemon juice
    • Squeeze of lime juice
    • Lemon slices, lime slices, and a cherry for garnish
    1. Mix the whiskey, grenadine, lemon juice, and lime juice.
    2. Pour into a glass filled with ice.
    3. Add the Sprite.
    4. Drop in the cherry, lime, and lemon slices and serve in On the Rocks glasses.

    *Recipe provided by Marye Audet with

    Serving Size 4


    • 1 pound golden baby potatoes (about 8 potatoes)
    • ½ cup shredded cheddar cheese
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ teaspoon dried basil
    • ½ teaspoon ground cumin
    • 1 tablespoon freshly chopped cilantro
    • ½ cup tamarind sauce
    • 1 teaspoon soy sauce
    • 1 teaspoon white vinegar
    • 3 garlic cloves (minced)
    • 1½ tablespoon olive oil
    • ½ cup ground chicken
    • ¼ finely chopped white onion


    1. Preheat oven at 350 degrees.
    2. Heat 1 tablespoon oil in a frying pan and add ground chicken, saute for 3 to 4 minutes with constant stirring or until properly cooked. Add half of garlic mince, onion, basil, ground cumin, salt, black pepper, vinegar and soy sauce and again saute for 2 more minutes.
    3. Wash potatoes then add to a large pan and add enough water to cover the potatoes. Cook for about 10 minutes or until cooked but leave slightly hard. Remove from heat, drain out water and set aside until cool at room temperature.
    4. Mix together prepared chicken mince, cheese and cilantro with spatula until fully incorporated.
    5. When the potatoes are cool to handle, remove a thin cap off the top of each potato and scoop out the core with a spatula carefully. Don’t discard.
    6. Fill the chicken cheese mixture in each potato. Place these stuffed potatoes face up in a greased baking sheet and bake for about 10 to 15 minutes or until golden brown. 
    7. In the meanwhile, heat the remaining oil in a frying pan and add garlic mince. Saute for 1 minute or until aromatic.
    8. Take out the potatoes from oven and atop with the prepared garlic.
    9. Mash the reserved potato core and mix with tamarind sauce. Serve with stuffed potatoes and enjoy.

    Serving Size 4


    • 2 zucchini (sliced)
    • ½ cup whipping cream
    • ½ lb salmon
    • 1 tablespoon olive oil
    • 1 tablespoon freshly chopped mint
    • ½ juiced lemon
    • ½ teaspoon grated lemon zest
    • 1 garlic clove (minced)


    1. Heat oil in a frying pan and add salmon, saute for 4 to 5 minutes on each side at low heat. Add garlic mince, lemon juice and season with salt and black pepper. Cook until the salmon is flakey and golden brown.
    2. Finely chop the salmon and add half of mint, whipping cream, lemon zest and season with black pepper. Mix well with spatula until smooth paste is formed.
    3. Scoop the Salmon mixture onto the zucchini rounds and garnish with the remaining chopped mint.
    4. Place in the refrigerator for before serving.

    Serving Size 4


    • 4 oz frozen Peas
    • 4 oz frozen carrots
    • 1 cup plain yogurt
    • 1 teaspoon freshly chopped mint
    • ¼ teaspoon sea salt
    • ¼ teaspoon black pepper
    • 1 tablespoon fresh lemon juice
    • 1 cup chicken broth
    • ½ teaspoon ground cumin
    • ½ teaspoon dried thyme
    • 1 lemon (cut in slices)


    1. Take peas, carrots, mint, lemon juice, cumin, chicken broth and thyme in a blender and blend well until smooth.
    2. Add yogurt, salt and black pepper and again blend for few more seconds until the mixture is smooth and fine.
    3. Place the gazpacho in refrigerator for 2 to 3 hours before serving.
    4. Then take out in shot glasses and garnish with lemon slices.
      Mar 15, 2015  Kamryn Walden   Recipes

    [Sneek-A-Peek] Pizza Omelette


    - 3 whole eggs
    - 6 slices low fat pepperoni thick, sliced
    - 1 small tomato, diced
    - 1 clove fresh garlic, diced
    - 3 large black olives, diced
    - 1 tbsp olive oil
    - 1 tsp oregano dried
    - 1 tbsp parmesan cheese, shredded
    - salt and pepper to taste


    1. Heat pan over medium high heat and add in the pepperoni and the garlic, sear the pepperoni and the garlic, remove from heat and set aside.

    2. Grab a bowl and whisk your 3 eggs. 

    3. Reheat the pan, the residue oil from the pepperoni should be enough, but if necessary add the olive oil. 

    4. Once the pan is hot enough pour in your whisked eggs and let cook for a few seconds, until you see the edges beginning to cook and firm up. Move the eggs so that the raw eggs can flow onto the hot skillet and cook, don't actually scramble the eggs just kind of pull the cooked ones to the center. 

    5. While still semi-soft in the center add the pepperoni/ garlic mix, pepperoni, tomato, black olives, oregano, and cheese, allow to cook a few more seconds, until it appears to be firm and the bottom is getting golden. 

    6. Fold over and slide onto the plate. Sprinkle with salt and pepper.

      Jan 22, 2015  Kamryn Walden   Recipes

    Fried Eggs & Red Potato Hash Brown Recipe


    • 2 whole eggs
    • 2 small red potatoes shredded
    • 1 clove fresh garlic minced
    • 1 tbsp red onion minced
    • 1/2 tsp rosemary
    • 1 tbsp olive oil
    • salt and pepper to taste
    • 1 tsp malt vinegar


    1. Mix the potatoes, garlic, red onion, rosemary and half the olive oil together. 
    2. Heat the pan to high and add in some olive oil. Press in the potato mixture. Lower the heat to medium high heat, and allow the potatoes to cook until the potatoes begin to look clear and the bottom gets browned. Flip over and cook the other side.
    3. While the second half is browning crack the 2 eggs beside and begin to fry. 
    4. Slide onto the plate, drizzle malt vinegar over the potatoes, and sprinkle both with salt and pepper to taste.

    * If you have a George Foreman grill, you should definitely use it. Hash browns come out amazing!

      Jan 02, 2015  Kamryn Walden   Get Started

    What Should I Have to Eat Today? Hmm....

    Admit it. You ask yourself that question every day. Right? It's become a modern plague. We don't have time to cook for ourselves and the trash on offer at the store in the form of ready meals, well you know. It doesn't look very good, taste very good and let's face it, if it sits on a shelf for weeks and stays fresh it can't be very good. Problem is cooking from scratch takes too long, the recipes are hard to follow and it's almost impossible to get it all in a convenient place to use for reference.

    2020 Meals is a meal planning service that simplifies your meal time and helps you maintain a healthy lifestyle. Imagine having set meals available at your finger tips. We use a 20 core ingredient shopping list with recipes taking 20 minutes or less to cook. This means you don't have to pull your hair out choosing what to eat every day or what to buy to make it. All of our meals are designed to be extremely simple with a burst of flavor so you can actually enjoy what you are eating.

    If you don't like the set meals, no worries, you can head on over to your online planner and ditch anything you don't like. Swap meals in and out as much as you want. Just gather your shopping list and you can have all your meals set and ready to go for the week. Easy as shop, prep, cook!

    Eating ready meals is not the way forward, and even eating out is getting too expensive. You know that already. So why don't you start doing something different this year?

    Why don't you cook for yourself, but in an easy, step by step way. With a little guidance and help you could be eating 3 square meals a day that your body will love.

    It's time to get smart about what you eat, so let's start now!


    Super Foodie Plan
    The Chef Plan
    • Online & Mobile Planner Access
    • Online & Mobile Planner Access
    • Easy Shopping Lists
    • Interactive Meal Planner
    • Meals Organized For You
    • Easy Shopping Lists
    • New Menus Every Week
    • New Menus Every Week
    • 3 Meals a Day
    • Alternate Meal Options
    • 3 Meals a Day

    The Super Foodie plan is just $9.99 per month and The Chef plan is $12.99 per month. We also offer yearly memberships available at a discounted rate.


      Dec 23, 2014  Kamryn Walden   Get Started


    Every year we do it. We vow to lose the love handles. We declare an end to those saddlebag thighs. It seems we do well for a week, maybe a month, before we lose ourselves to Valentines Day chocolates. 

    This year, and we mean THIS YEAR, get a head start on those resolutions! Here are some tips to inspire you to put down that extra piece of pie and jumpstart your New Year to health!


      Start your days this season with a fresh squeezed veggie juice or smoothie and don’t forget to add some protein! You’re most likely going to have a nice big plate at dinner and nibbles throughout the day, so get the most out of something simple until you chow down!

      Portion control those Christmas plates! Julia Childs once said, “...small helpings, no seconds. A little bit of everything.” You can have butter and salt and sugar, you can try everything the season has to offer, just try to keep it in moderation. Also remember those hot toddies and winter cocktails, have more sugar than anyone needs in a day, so try not to get too drunk on Grandma’s Egg Nog!

      Get out, if you can, for a nice, brisk walk or jog! Nothing too fast or crazy, just a little something to get the blood flowing and calories burning. Even a 20 minute walk can help boost your metabolism enough to burn calories throughout the night.



      If it’s too snowy for cardio, then put on your mittens and hat! Building a snowman burns 285 calories an hour and having a snowball fight burns 319 calories in an hour! Have fun and burn off that ham and pie!


      A light yoga workout can help move along that food you ate, not to mention help one destress from all the bickering so many of us suffer through when family gets together! Here’s a free, light yoga session for beginners. Remember to breathe and don’t forget that the out breath is the most important because you’re releasing all the negativity. It also helps clear your mind when a pose may be a little difficult.

      Dec 22, 2014  Kamryn Walden   2020 Meals Tips

    Recipe Building!

    When looking to add more nutritious vegetables to your diet, make it easy by chopping a batch of vegetables to keep on hand for when time is short. Choose vegetables that are rich in color to maximize vitamins and minerals. Having the vegetables ready to add to soups and salads will make it more likely that you will actually eat them.

    Eating spicy food is an excellent choice. Hot foods that are made with curry or chilies help to trigger endorphins. That is what makes people feel good and balanced. A release of these hormones will give you a little pick me up if you are feeling sad or depressed.

    People that are big fans of snacking sometimes find it hard to give up chips even though they are greasy and full of salt. Instead of giving up chips you can switch to baked chips. They are much lower in fat and they are not greasy, but you will need to keep and eye on how much sodium they contain.

    If you have already decided to eat right and treat your body right, you are half way home. Reading this article just brought you one step further. If you can consistently apply the advice obtained in this article you should be well on your way to a newer, healthier version of you.

      Nov 11, 2014  Kamryn Walden   2020 Meals Tips

    Nutritional Tips

    You want to improve your nutritional intake but you do not know how. Does it seem like you have tried everything? If this sounds like you, this article is going to seem like a life saver. You are about to read some valuable information when it comes to improving your nutrition.

    Copper is an important mineral which should be a part of a healthy diet. It allows the iron to function in your body, thus preventing anemia. Copper acts as an antioxidant by protecting against free radicals. It also helps keep your bones, blood vessels and lungs healthy. You can get copper in legumes, cereal, whole grains, fish and liver.

    Incorporating Quinoa in your diet will maintain a protein intake which is healthy, while reducing the red meat quantity you consume. Quinoa is a vegetarian delight that is filled with important amino acids. There are also a fair amount of vitamins, and it is does not have any gluten in it. It's also got a great taste for a food that is so good for you, it's mild and a bit nutty.

    When considering nutrition for a child, it is important to listen to them and allow them to eat as little or much as they like to a certain extent. It is important to do so, so that they train themselves how to feed themselves properly and what the right amount to eat is. They need to learn on their own when they truly need to eat more or stop eating.