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
  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. 

  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

  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.

  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.

  Oct 23, 2019  Kamryn Walden   2020 Meals Tips

How To Have Fun And Stay Fit

Good nutrition should be a simple, cut and dry subject with clear guidelines that makes it easy to practice. It is now difficult at times to sift through what you should be eating. The inaccuracies in the information provided can be quite overwhelming and confusing. The following article will show you the simple facts on what you should know about nutrition and how to work it into your everyday life.

Salad is widely known as a health food, however its benefits are often completely negated by calorie-laden dressings. These dressings are very high in fat, as well as lacking in nutrients. Instead, choose a vinaigrette dressing or make your own with vinegar and olive oil. Walnuts or cranberries are also a tasty and nutritious addition to any salad.

A morning, protein smoothie, is a great way to start the day. Add yogurt, banana, flax seed and frozen berries, to give yourself a well balanced morning start. This shake will keep you full and give you energy until lunch time. Just make sure not to add any extra sugar or sweeteners.

When selecting food for the best nutrition, choose items as similar to their original state as you can. Unprocessed, fresh food is the ideal way to make sure that all your nutritional needs are met while reducing chemicals and unwanted fats.

Try to include organic foods as part of your nutritional diet. Organic foods are grown free of pesticides, hormones, and chemicals that can potentially cause problems in your body. Organic foods are also known to contain more nutrients and vitamins then their non-organic counterparts. In addition, organic foods often taste better.