blueberry.nutrition

blueberry.nutrition habit-based coaching for life-long results

What a winter this was! ❄️ Filled with:FriendsHouseguestsTravelHigh-carb diets and comfort food.Light weights and lots o...
04/01/2023

What a winter this was! ❄️

Filled with:
Friends
Houseguests
Travel
High-carb diets and comfort food.
Light weights and lots of outdoor activities.
New experiences and new people.

It’s amazing how your environment can shape your routine.

Now that I’m back on the east coast I’m prompted to:
Eat veggie heavier meals
Have my afternoon protein shake
Lift heavy sh*t
Meditate
Walk the dogs

Didn’t feel like doing any of that stuff out west.

If you’re feeling stuck in habits that don’t serve you, you don’t need to move states to mix things up. A simple rearranging of your workout space or kitchen, a new class at a new gym, even taking a different route to work - can shake things up enough for you to introduce some more helpful habits.

Happy birthday boys! It’s your Jordan year.  #23
03/16/2023

Happy birthday boys! It’s your Jordan year. #23

Just gonna leave this miracle right here.
09/12/2022

Just gonna leave this miracle right here.

Go Hokies!
09/11/2022

Go Hokies!

Happy 25th Anniversary to the love of my life. We threw ourselves into the fire!⁠⁠68 days from meeting to engagement⁠18 ...
05/31/2022

Happy 25th Anniversary to the love of my life. We threw ourselves into the fire!⁠

68 days from meeting to engagement⁠
18 months of long distance⁠
Twins at 26⁠

But it was all well worth it! I love this new chapter and can't wait to spend the next 25 exploring everything new with you.

There's easy-hard and then there is hard-hard. ⁠⁠Easy hard is the way you're living now. Your routine is set. You might ...
05/30/2022

There's easy-hard and then there is hard-hard. ⁠

Easy hard is the way you're living now. Your routine is set. You might be tired, a little overweight, not exercises as much as you want to or eating as well as you'd hope, but something in this set up is working for you and you don't need to make the effort to change.⁠

Hard - Hard is way more challenging. It's getting out of your comfort zone. It's self-examining behaviors and deciding if they are truly working for you. It's taking action instead of just researching and contemplating change.⁠

Hard-hard is just as it's described. Difficult! It's out of our comfort zone. But transformation only comes from taking action. So if you've been scrolling instagram looking for inspiration, here is your sign. Take one small step today. Go outside for a walk. Call a friend to meet you for a healthy meal. Take a deep breath- all of these small actions will put you on the path.⁠




Here is a bonus recipe for the Holiday. ⁠⁠It’s got just 3 ingredients… but you can add a bonus topping: cheese!⁠⁠It’s a ...
05/29/2022

Here is a bonus recipe for the Holiday. ⁠

It’s got just 3 ingredients… but you can add a bonus topping: cheese!⁠

It’s a perfect option for those “emergency” nights when you don’t have the energy or time to make dinner from scratch. ⁠

It also makes for a GREAT meal prep recipe.⁠

👉🏼TIP: You can use veggie burgers, ground turkey, chicken, or beef in this recipe. ⁠

Sloppy Joe Stuffed Potatoes⁠
(serves 4)⁠

4 sweet potatoes ⁠
1 lb (450 g) lean ground meat⁠
1 12 oz (680 g) jar of your favorite good-quality marinara sauce⁠
Optional: grated cheddar or goat’s cheese⁠

Wash, dry, and pierce the potatoes with a fork several times. Place in the microwave to cook (time will vary depending on your oven, 15-20 minutes).⁠

While it cooks, heat a skillet over medium heat and spray with nonstick coating. Place the ground meat in the skillet and cook, stirring occasionally to break it up into bite-sized chunks. Cook until brown, 5-7 minutes. Drain off excess fat and add the marinara sauce.⁠

When the potatoes are ready, place on plates and slice along the top, opening up to fluff the potato. Top with the marinara mixture, and sprinkle with optional cheese. Delish!⁠



Happy Holiday Weekend! Here's a great brunch recipe for the long break...⁠⁠This recipe will take your plain old scramble...
05/27/2022

Happy Holiday Weekend! Here's a great brunch recipe for the long break...⁠

This recipe will take your plain old scrambled eggs and turn them into a treat – without any special ingredients.⁠

👩‍🍳Seriously: this recipe will turn your breakfast into a special occasion.⁠

You can fill this soufflé omelet with leftover veggies, potatoes, or chopped fresh herbs. Experiment with it and have fun!⁠

✅TIP: After you’ve whipped the egg whites, treat them very gently – both while you mix in the egg yolks and when you pour them into the skillet – so you can get an optimum rise on your soufflé omelet.⁠

Soufflé Omelet⁠
(Serves 1)⁠

2 eggs⁠
2-3 Tbsp goat cheese crumbles or grated sharp cheddar cheese⁠
Salt & Pepper, to taste⁠
1 tsp grass-fed butter, ghee, or coconut oil⁠
OPTIONAL: 2-3 Tbsp sauteed/leftover veggies⁠
OPTIONAL: 1-2 tsp chopped fresh herbs (parsley, chives, etc.)⁠

Begin heating a 7-inch nonstick skillet over medium-low heat. Place your oven rack in the center of your oven and preheat your broiler to high.⁠

Crack open the eggs and place the yolks in a medium bowl and the whites in a large metal or glass bowl. Add 1-2 pinches of sea salt to the whites and, using a hand mixer or metal whisk, whip until they’re white, foamy, and begin to hold peaks. Set aside. ⁠

Lightly whisk the egg yolks until they become slightly foamy. Use a metal spoon to gently fold the yolks into the whites until combined, being careful not to overwork them.⁠

Melt the butter in the skillet and pour in the eggs. Let cook for 2-3 minutes and sprinkle with the cheese and optional toppings.⁠

Place the skillet in the oven for 2-3 minutes, until the cheese melts.⁠

Remove from the oven (be careful with the handle!) and place the soufflé omelet on a plate, season with pepper and additional salt if necessary, and fold the omelet in half.⁠

It’s time to eat!⁠





Don't forget to download my free 5K training plan before the end of May. It's only available for this month!⁠⁠⁠I'll be w...
05/25/2022

Don't forget to download my free 5K training plan before the end of May. It's only available for this month!⁠


I'll be walking LIVE and answering questions on 5/30 at 9AM. Would love to have you join me!⁠




If you're at a loss for dinner ideas, take a scroll through my feed. Every Friday I post a new healthy and easy recipe t...
05/24/2022

If you're at a loss for dinner ideas, take a scroll through my feed. Every Friday I post a new healthy and easy recipe to try.⁠

I am a big believer in assembling as opposed to cooking. So, some nights its just lean meat in the airfryer, and microwaved veggies with a salad. Healthy doesn't have to be complicated!⁠





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