Wellness Wednesday: 5 Breakfast Smoothies For Your Busy Work Week

Kinfolk if you’re anything like me then your schedule is very hectic. It’s sometimes hard to make healthy food choices where breakfast is concerned because there isn’t enough time or maybe you’re not a fan of breakfast. I am a fan a breakfast, but sometimes there isn’t enough time to go to the gym, shower, dress, and prepare a full scale breakfast. This is where smoothies come in handy, because we have to fuel our bodies to start our day off right. 

I was over at Tiphero and they featured an awesome video from The Domestic Geek YouTube channel. It featured 5 smoothies for each day of the week, eliminating all the guess work. They all look delicious and nutritious. 

Check It Out

The green smoothie she prepared was probably my favorite out of the bunch. As she states you can mix it up and get creative. I’ve been known to put broccoli, cauliflower, cucumbers, and many different combinations of fruits and veggies in my smoothies. Go ahead and get creative in the kitchen. Her tip about buying your own fruit and freezing it yourself is very good advice, as buying pre-frozen fruit can get pricey. I freeze kale and many other veggies as well,don’t worry they come out fine for smoothies, you may not be able to use them for dinner, but they are great in smoothies. Freezing keeps our fruit and veggies  from going bad and in turn helps us not waste money.

One thing I will say is make sure you invest in a quality blender. Ninja & Nutribullet are two awesome brands, I own both. If you’re really about that life go ahead and spring for that Vitamix, that is is my dream kitchen appliance! I will have one at some point!

Kinfolk make sure you are fueling that body in the morning, because breakfast is the most important meal of the day. Also don’t forget to continue to fuel your body throughout the day as well. Go ahead and get cracking on these smoothies recipes and come up with your own combination. Also don’t be afraid to share your recipes in the comments section. I am always looking for new and tasty recipes. 

Whut say you?


Wellness Wednesday: Are You Getting Enough Sleep?

Kinfolk is the above picture how you feel most days at work? Do you feel like the turn up was too real most days at work? Chances are you are not getting enough sleep at night. I know I feel like the above picture on some days and I know it’s simply because I am not getting enough sleep. In addition to clean eating and exercising, sleep is also very important to overall health. Living a healthy life style is ongoing process and I am always looking for ways to improve my health and prolong my life.

Now Google is a very valuable tool, and the world would be a better place if people just opened up her up and asked her whatever their hearts desired, chances are she will know the question before you ask it! This would make for a more informed society with less inserting of thine foot into mouth, but that’s neither here nor there. I was doing my Googles and ran across a interesting article on sleep. The article discussed “7 Common Sleep Mistakes: You Don’t Know You’re Making

The common mistakes are:

  • Eating and drinking caffeinated food items before bed 
  • Catching up on sleep 
  • Sleeping With Pets
  • Hitting The Snooze Button
  • Having A Night Cap 
  • Leaving The TV On

Welp! I am guilty of 6 of these, I DO NOT sleep with pets. The article offered multiple solutions for each of mistakes mentioned. Check them out below 

Most of these are simple solutions. I am going to try incorporating these into my daily routine. The only one that may be a problem is the no TV in the room, that will take time. Kinfolk are you getting enough sleep? If not, do you think any of these solutions will work for you?

Whut say you? 

Wellness Wednesday: Clean Eating Shopping List


As I get older I am constantly striving to live my best life. Eating clean is a uphill battle, but it doesn’t have to be that hard. Sure you won’t be able to eat 100 % clean, because let’s face it, we are human, but small changes are key. I am going to going to partake in Mexican food, pizza, and lemon pepper wings ocassionally. The key is moderation, and making an effort to eat clean 90% of the time. Keep in mind I am not a nutritionist and I don’t claim to be an expert in this field. I am just sharing what I have read and researched on the internet, and what has worked for me. I am an avid reader of health blogs and websites. I was on Mind Body Green and found the clean eating shopping list  Continue reading

Wellness Wednesday:  Cauliflower Pizza  


Today is Wellness Wednesday! In an effort to try to make better choices where eating is concerned I am always looking for ways to make my favorite foods healthy. Pizza is second to Mexican food on my list of favorite foods! I know what you’re thinking, cauliflower pizza how is that going to taste? Before you turn your nose up please give it a try. I am going to tell you like my mother used to tell me, when I was a kid, “How do you know you don’t like it? You haven’t even tried it!”

Check out the recipe below:

Prep:25 minutes

Cook: 1 hour



1 head of cauliflower

Olive oil

1/2 cup red bell pepper

2 boneless skinless chicken breast

1 1/2 cup baby spinach

1/2 cup sliced mushrooms

Black pepper

Kosher Salt

1/2 cup sliced fresh basil

3 cloves of garlic, minced(more if you’re a garlic lover)

2 cup shredded part skin mozzarella 

2 large eggs whites

1/3 cup of Parmesan 

1/2 cup thinly sliced tomatoes

1 cup or low sodium marinara

Cooking Instructions:

1. Preheat oven 375•F

2. In food processor or blender pulse half of the cauliflower 10 to 15 times or until finely chopped(like rice) Transfer to parchment paper. Repeat with other half of cauliflower. Coat cauliflower with cooking spray. Bake, stirring once, for 25 minutes. Let cool. Increase oven temperature to 450•F

3. Season boneless skinless chicken breast with Kosher salt and black pepper. Cut into bite sized chunks. In medium skillet coated with olive oil(only enough to to lightly coat skillet) over medium heat, cook boneless skinless chicken breast chunks until completely done (165•F). Set to the side once finished.

4. In a large skillet lightly coated with olive oil, sauté red peppers and mushroom until tender.

5. Place baked cauliflower in a clean kitchen towel and squeeze until very dry. In large bowl combine cauliflower, 1tsp of olive oil, 1/4 cup of basil, black pepper, salt, garlic, 1/2 cup of mozzarella, Parmesan, and egg whites. On parchment paper lined baking sheet or pizza tray press mixture into two-8 inch circles. Coat crusts with cooking spray.

6. Bake crusts until browned, roughly about 25 mins. Remove from oven top with marinara, cooked chicken, red pepper/ mushroom mixture, spinach, tomatoes, remaining basil, black pepper, and remaining mozzarella. Bake until cheese melts. Remove from oven and ENJOY!

Now keep in mind this recipe can be tweaked and modified.  Feel free to add other healthy toppings. Also pair this with a small side salad. Try out this recipe and let me know how it goes!

Wellness Wednesday: Meal Prepping 101


We all lead very hectic lives and let’s face it there are not enough hours in the day to do all the things that we need to do. With this lack of time it can be a very daunting task to make healthy food choices when there is a McDonald’s on every other corner. Who really wants to come home after a long day at work and cook a full meal? Not me! Eating out every night can become very expensive and very unhealthy. I had to figure out a way to make life easier and also make me less likely to make poor food choices. I follow tons of personal trainers & healthy eating pages on Instagram, and the consensus among these pages was “meal prepping” was the way to go!

So I figured why not try it out? Scrolling through some the hits that come up when you search “meal prepping” can be a bit intimidating, but don’t let that deter you. I am not a nutritionist nor do I claim to know it all, I am just going to run down what has been working for me. I am all about making life easier and less complicated, especially with my lack of time. I will run down my typical shopping list/meal prep.

My Shopping List:

  • Unsweetened vanilla almond milk(cashew milk is an alternative)
  • Liquid egg whites
  • Oatmeal
  • Protein powder(I prefer Syntha 6)
  • Fresh Fruit/Vegetables(frozen fruit is also and option)(bagged mixed vegetables are handy)
  • Ground lean turkey
  • Boneless skinless chicken breasts
  • Fish
  • Quinoa
  • Brown Rice
  • Plain almonds
  • Greek yogurt
  • Lara Bars
  • Kind Bars
  • Raw nuts
  • Humus
  • Mrs. Dash Seasonings
  • Canned crushes tomatoes
  • Garlic powder
  • Onion powder
  • Red pepper
  • Black pepper
  • Braggs liquid aminos
  • Humus
  • Extra virgin olive oil
  • Coconut oil
  • Raw organic honey

This a typical shopping list for my meal prep for the week. You can choose between the proteins that you like the best. I eat red meat sparingly so I prefer fish and poultry. To get the meal prep started I normally use my rice cooker(great investment)to make a large pot of brown rice. The rice cooker is a life saver because brown rice is tricky to cook, it’s either too done or not done enough. The rice cooker cuts out the guess-work, you set it and go! On some weeks I will make a large pot of quinoa(I need to figure out how to make it the rice cooker) or I will make several sweet potatoes just to provide some variation. Now that we have carbohydrates out-of-the-way let’s get to the protein.

For the protein I normally season boneless skinless chicken breasts/fish with different combinations of the seasoning mentioned in the above shopping list. This provides a variety of flavors so that I don’t get bored with eating clean. With the lean ground turkey I will normally chop up onions, garlic, zucchini,and squash and cook it with extra virgin olive oil(or coconut oil) and different combinations of the seasoning mentioned in the shopping list. After the lean ground turkey is browned and the veggies are slightly cooked I pour in a large can of crushed tomatoes. I bring the contents of the pan to a boil, once contents have come to a boil I reduce the heat, and it simmer for 10-15 minutes.

Now one thing I really dislike is a dry chicken breast. I Googled the best way to cook chicken breasts to not to dry them out. All signs pointed to preheating the oven to 400 degrees Fahrenheit and cooking chicken breasts for 20 mins. Once oven has preheated I place the seasoned chicken breast into an oven safe pan and cover with aluminum foil. Bake the chicken breasts for 20 minutes, and not a minute more, be careful not to puncture(use tongs) your chicken breasts as this will make the natural juices run out. Remove the pan from the oven and leave covered on counter or stove top. The chicken breasts will continue to cook and juices will be reabsorbed making for a juicy tasty chicken breasts. The seasoned fish can be cooked at the same time, but keep in mind fish takes less time to cook. Now your proteins are done! You are half way there!

I try to eat 6 small meals a day, but sometimes it doesn’t work out like that. Now I will run down a typical day of eating below:

Breakfast(Meal #1)

I normally make an egg white omelet with veggies and some of the chicken breast that I already cooked. I will also eat oatmeal with fruit, nuts, and raw honey. Additionally I will make a Nutriblast with my Nutribullet consisting of fruits, veggies,water, and raw organic honey.

Snack(Meal #2)

I normally will eat a lara/kind bar or a handful of almonds with some type of fruit

Lunch(Meal #3)

I will eat the ground turkey stir fry on top of the brown rice(quinoa is alternative) with steamed veggies another option would be a grilled chicken salad with homemade dressing(vinegar & oil)

Snack(Meal #4)

Protein shake or yogurt & granola

Dinner(Meal #5)

A fish fillet with brown rice(sweet potato is alternative) and steamed veggies

Snack(Meal #6)

Humus with either carrot, celery, or sliced cucumbers

As I stately previously I sometimes don’t get all these meal in for whatever reason, but I try my best to get them all. Meal prepping may seem like a daunting task, but I promise you it makes my life easier. It also doesn’t leave room for poor food choices because all your food is already prepared. Search “meal prep”  and you can find several other shopping lists and plans that will get you on your way. Try out meal prepping for yourself and share with me how it works for you. Share your experiences with meal prepping with me I am always open to new ideas and recipes.

Whut say you?