Chew, Chew, Chew

Chew, Chew, Chew

Chew, Chew, Chew

Have you ever sat down to eat with someone and 30 seconds later they managed to eat

their entire meal?

Or…have YOU ever been guilty of that!? Gasp!

Chewing your food not only allows you to appreciate and savor the taste of that

delicious food, but it also plays a very important role in your digestion.

Chewing breaks down your food from large pieces into smaller, more manageable

pieces in order to be easily digested.

It also makes it easier for your intestines to absorb the nutrients and energy from the

food as it passes through your body.

If you’re like most people, you chew just enough naturally to where you can comfortably

swallow your food – and you do it

without even thinking about it.

However this week, I’m

challenging you to chew your

food even LONGER than that.

How much longer?! How about

trying at least 15-20 chews per


That should slow things down enough for you to see some real improvements:

1. The smaller the food particles are, the easier it is for your body to digest…so you’ll

be able to absorb more nutrients and energy from your food!

2. Salivary amylase actually starts breaking down carbohydrates in your mouth…so

you’re getting a head start on digestion.

3. You’ll eat LESS food. People eat about 10% less when they eat more slowly.

4. It’s good for your teeth and gums.

5. You’ll enjoy your food a lot more!

Your challenge this week is to be more

aware of how much chewing and how

slowly you’re eating your food.

Take a bite and ENJOY it!!

You up for the “Chewing Challenge?”

Let us know below!

With Love and Simple Solutions,

Fit Friday Week 30

Fit Friday Week 30

Week 30

Warm-up and cool down for 5-10 minutes each



5 Triceps Push Up

10 Sit Ups

20 Spiderman Planks

30 Flutter Kickers


10 Min AMRAP

10 Donkey Kicks

15 Pike Push Ups

2 Wall/ Tree WALKS

10 Sprinter sit Ups

2 Floppy Burpees

10 Thrusters  


5 Min EMOM

10 Jack Knives

10 Quadruped

10 Flutter Kicks

10 Hip Bridges

10 V-ups

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,

Egg Muffin Cups

Egg Muffin Cups

Healthy Egg Muffin Cups (servings 12 muffins)


 1 tablespoon olive oil

 1 cup red, green and yellow bell pepper chopped and measured after chopping

 2 cups baby spinach – roughly chopped measured/packed before chopping

 1 cup mushrooms measured before chopping

 2 cloves garlic minced

 salt to taste

 4 whole eggs

 4 egg whites

 hot sauce optional for drizzling on top!


1. Preheat oven to 350 degrees F.

2. Grease a standard 12-slot muffin pan with cooking spray and set aside.

3. Heat a large non-stick skillet over medium heat.

4. Once hot, add in oil, red pepper, green pepper, and onion and sauté 5-7 minutes,

or until peppers are tender.

5. Add in spinach and mushrooms and cook for an additional 2 minutes.

6. In the last 30 seconds, add in minced garlic.

7. Season with salt and remove from heat.

8. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

9. Stir in cooked veggies.

10. Pour the egg/veggie mixture evenly into the prepared muffin pan.

11. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.

12. Cool slightly and serve immediately!

13. Leftovers can be stored in an airtight container in the fridge for about 4 days.

14. These may also be frozen.

15. To reheat, pop them in the microwave until warm.

(Credit: muffin-cups/)

With Love and Simple Solutions,

Up Your Kale Game!

Up Your Kale Game!

A recent article in the Huffington Post called "10 Superfoods Healthier than Kale" which

inspired this week's challenge.

Kale has plenty of benefits, like having high levels of vitamin B and containing more

calcium than milk!

But…there are lots of great options in ADDITION to kale!

Kale has at least 10 leafy green cousins which pack an antioxidant and nutrient-rich


1. Watercress

2. Chinese Cabbage

3. Chard

4. Beet Greens

5. Spinach

6. Chicory

7. Leaf Lettuce

8. Parsley

9. Romaine Lettuce

10. Collard Greens

Your challenge this week is to pick one or more greens from the list above, (preferably

one that you don't normally eat every day) and include it in your diet this week!

If you need a few new recipe ideas on how to make these greens a little more exciting,

check out this post: leafy-green- vegetable-


If you’re up to the challenge, leave a comment below and let us which one you’ve

committed to try!

With Love and Simple Solutions,

Fit Friday Week 29

Fit Friday Week 29

Week 29

Warm-up and cool down for 5-10 minutes each



KB Swings VS Squat Hold

Dips VS Reverse Crunch

Superman Hold VS Triceps Ext


1 Round:

20 Smurf Jacks

20 Single leg Hip Bridges (20/side)

20 Air Squats

20 Dead Bugs

20 Burpee into broad jump

20 Superman

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,