7B Health & Wellness

07/30/2026

Kale Chips
(6 servings, 10 chips per serving)

1/2 pound Kale leaves
2 tablespoons avocado oil
Sea salt, to taste
Add other spices such as cayenne or cinnamon to spice it up if desired

1) Remove the tough stems from the kale. Wash and dry the leaves, then tear into bite-size pieces into a large bowl.

2) Preheat oven to 425

3) Drizzle the avocado oil over the kale and massage it into the leaves

4) spread the kale leaves evenly on a lined baking sheet and put in the oven. At the 5 minute mark, use a spatula to separate and Kale leaves that are sticking together.

5) Continue baking the kale for about 12 minutes, until the leaves are crisp.

6) Remove from the oven and sprinkle with salt.

07/28/2026

Got 20 minutes?

That’s all you need for Feast Mode, a full-body circuit that works strength, cardio, and core without wasting a second.

✅ Simple exercises you can do anywhere
✅ A pace that keeps your heart rate up without crushing you
✅ Total-body benefits in less time than it takes to scroll your feed

Perfect for:
→ Individuals that are serious about their fitness goals.
→ Busy days when your calendar is packed
→ Holiday weeks when “me time” feels impossible
→ Times you need a quick win to boost energy + mood

Save this one for the next time you catch yourself thinking, “I don’t have time to work out.” (Spoiler: you do. 😉)

Follow me for more tips to help you reach your movement goals! 💪

07/26/2026

07/25/2026

Have you, ever found yourself standing in front of the fridge thinking, “What looks good?”

Well, you might not actually be hungry! You might be experiencing a craving…

These 5 quick questions can help you figure it out in under a minute, so you can eat when you’re hungry and respond to cravings without derailing your results.

What’s the last craving you had? Comment below!

Want my Cravings Decoder? DM me “CRAVINGS” and I’ll send it to you.

07/23/2026

The last few weeks, I felt proud of myself for taking walks after dinner.

It reminded me that any type of movement is better than sitting on the couch.

Now I don’t have to feel bad the next day for not doing any movement.

Instead, I get to build on the progress I’ve already made.

These little wins aren’t super flashy, but they stack up over time in a big way…

And sometimes, I think we forget that small actions have huge wins in the big picture of our health.

What’s something you’re proud of this week? Drop it in the comments 👇

07/21/2026

If you’re craving a very specific food (not just any food) that’s one of the biggest clues it might be stress eating.

Especially if it hits fast, feels urgent, or shows up every time you want to mentally check out.

When you learn to check in instead of check out of your body’s cues, you take back control.

This is especially important if you’re a person juggling work, home, and family responsibilities.

Save this post so you can come back to it when you need it 💛

07/18/2026

If your day looks like this:
→ Eat “clean” all day
→ Crush your to-do list
→ Do everything for everyone else…

Then crash into the kitchen at 9PM wondering why you suddenly need sugar, carbs, or a glass of wine…

You are not the only one.

Everyone gets cravings.

And they’re not a sign of weakness. They're SIGNALS…

Usually from your nervous system, your blood sugar, or your brain asking for a break.

That’s why I made “The Cravings Decoder.” It’s a free guide to help individuals trying to lower their A1c and figure out what’s actually causing your cravings (and how to fix it)...

Inside, you'll learn:
✅ Why cravings show up at specific times
✅ What your body might be trying to tell you
✅ A 3-step process you can use anytime a craving hits

Once you get what cravings are really about, they stop running the show.

👉 Click below and I’ll send it straight to your inbox.
https://go.7bhealthandwellness.com/access-cravings-decoder-7694

07/16/2026

Strawberry Watermelon Sorbet
(2 servings)
Dr. Mark Hyman

2 cups cubed frozen watermelon (ripe/seeds removed)
1 cup sliced frozen strawberries (ripe)
1 cup sliced frozen bananas (ripe and spotty)
1/4-1/2 cup unsweetened almond milk or other non dairy alternative, coconut milk or coconut water (each provides a unique flavor and texture)

1) If you haven't already frozen your fruit, ensure it's nice and ripe and juicy (the seeter, the better) then slice and freeze on a parchment lined baking sheet. Freeze overnight or for at least 4-6 hours or until firm like ice.

2) Add frozen fruit to a high speed blender or food processor. Top with the lesser amount of dairy free milk of choice or coconut water.

3) Blend on low, then on high, using the tamper to blend the ingredients together if using a blender. If using a food processor, blend in 30 second increments, then remove lid and scrape down sides as needed.

4) If it has trouble blending add more liquid a little at a time. Be sure not to add to much or the sorbet can get too liquidy. Alternatively, you can try letting the fruit thaw slightly in the blender before resuming. Taste and adjust flavor as needed. Add more fruit of choice if you want more of it's flavor to come through .

5) Transfer toa serving bowl and enjoy immediately, plain or topped with sliced fruit of choice. Or transfer to a parchment lined loaf pan, cover with more parchment paper, and freeze until firm, then scoop and serve in a bowl or on a cone.

6) Leftovers will keep in the freezer up to 2 weeks. If not freezing in a loaf pan, this sorbet freezes well in Popsicle or ice cube molds.

07/14/2026

Most of us don’t need more things to do in the morning…

What we need is a more effective wind-down strategy.

Try this 5-step nighttime routine and notice how different your energy feels tomorrow.

Save this post and follow me for more strategies for keeping your cortisol low in the evenings