How I Get My Kids to Eat Healthy

It’s actually should be called “Making My Kids Eat Healthy”.

Cause, come on: kids don’t naturally CHOOSE healthy foods (except for fruit). It’s a choice that we, as the parents, have to make for them in order to make it a habit. And in the long run, they’ll thank us for it. So you’re welcome in advance, Reagan and Reid.

While my kids do eat a mostly “clean” diet (meaning nutrient-dense foods), I do try to teach them about balance. The last thing I want to do is brainwash them into thinking certain foods are “bad” or “off limits”. I don’t practice that in my diet, so I sure as heck don’t want them to think that way.

Instead, I have taught them the importance of eating their “brainfood” first (protein, healthy fats, veggies, etc.) and then if they’re still hungry, they can maybe have something sweet they’ve had their eye on (usually an Annie’s granola bar, Back to Nature cookie, yada yada). We practice this at home as well as when we’re out. So my kids know not to ask me for dessert unless they’ve eaten what we’ve given them as their meal.

I will say that although they do eat healthy, both of them do not really like veggies. I mean, even B doesn’t like veggies, so I can see where they get it from. Ha! But still, vegetables are super important, which is why I like to add them into meals (mostly dinner) in very small amounts to get them used to eating them. A tactic that works well for me is to give them a choice between two. Not “what kind of veggie would you like?”, but rather, “Do you want broccoli or green beans?” They pick one of the two. Every single time. Works like a charm. [wink, wink]

So what do we feed them when we’re at home? I knew you’d ask! Here are some of our frequent meals, broken down by breakfast, lunch, snacks, and dinner.


  • oatmeal with a little mashed banana, blueberries, and a few Enjoy Life chocolate chips (again, balance!)

  • sprouted toast with ghee and a sprinkle of cinnamon + Lakanto monk fruit sweetener (use code FITNCLEAN for a discount)

  • Publix GreenWise gluten-free blueberry waffles (I buy the gluten-free ones so I can have them, too)

  • Birch Benders or Kodiak Cakes pancakes (both mixes can be found at Target and Publix now)

  • homemade banana PB protein muffins (you can snag the recipe under my “recipe” tab)

  • occasionally (usually only on Saturdays) a small bowl of Love Grown or Cascadian Farms cereal (both at Publix and Walmart)


  • grilled cheese (on Dave’s Killer Bread sprayed with a little Chosen Foods avocado oil to help it brown) + some fruit

  • PB + J on the same bread with Crazy Richard’s or Wild Friend’s PB + fruit or pretzels

  • turkey + cheese using Boar’s Head Oven Gold turkey + fruit

  • Perdue or Applegate gluten-free chicken nuggets + a few baked chips


  • Siggi’s 0% vanilla yogurt + berries and Michele’s Granola (which I get online)

  • protein shake using almond milk + Kids Shake protein powder (they have vegan, too!)

  • Back to Nature whole wheat crackers + string cheese

  • banana coins with PB + a few mini chocolate chips

  • Annie’s granola bar

  • energy balls (recipe is here on my site)

  • Skinny Pop cinnamon rice cakes

DINNER (which is usually whatever B + I are having, plus or minus a few things):

  • turkey spaghetti*

  • white chicken chili*

  • turkey chili (sometimes I sub quinoa for the turkey)*

  • a mix of ground or diced chicken, brown or jasmine rice, black or pinto beans, and salsa (Reid likes cheese on his, whereas Reagan doesn’t)

  • turkey meatloaf muffins (the recipe is on my Insta feed) with a little rice and green beans or broccoli chopped up and mixed in (they eat it easier this way)

  • Annie’s Mac n’ Cheese (they will only eat the shells in the orange box, because…kids. Haha!)

  • sometimes I’ll add ground turkey to the Mac n’ Cheese for them to make my version of “Hamburger Helper”

  • diced chicken, brown or jasmine rice, and green beans or broccoli

  • homemade “sesame chicken” with broccoli chopped up very small (recipe is on my Instagram feed, too)

*These recipes (along with over almost 80 more) can be found in my e-cookbook, which you can purchase/download here.

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Now, what do they eat when we’re out and about? Another good question.

  • usually chicken (I try to get grilled chicken breast and cut it up when I can, but sometimes I just go for the tenders) with either a grain or fries

  • sliders (both of them love mini hamburgers - just meat and bread, please)

  • occasionally hot dogs when we grill out (I try to make sure they’re all beef and not loaded with junk) with some chips and fruit

As for drinks, they almost always have 3/4 glass of water with a splash of (no sugar added) apple juice. Reid loves the Zevia drinks like I do, so he’s always asking for sips of those. But they have no problem drinking straight up water, which is good. They’ve never been big milk drinkers, so we don’t even keep “real” milk in the house unless guests are coming.

I think that about sums my kiddos’ diet up! The biggest thing is remembering that they, like everyone else, need to find that balance in their nutritional lifestyle. That’s how you’re going to help them have a healthy relationship with food for a lifetime.

Let me know if you mamas/dads have any questions at all!



How to Rev Up Your Metabolism

Let’s be honest: Everyone’s looking for a way to boost their metabolism. I mean, who doesn’t want to be a fat burning furnace?? I know I do!

What if I told you that it’s possible to rev up with your metabolism by EATING MORE FOOD. Yeah, you read that right. Food = fuel, which our body uses to turn on that metabolic switch and burn more fat.

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I recently mentioned on Instagram that I have been tracking macros again and incorporating a “refeed day” into my routine. A lot of you were intrigued by this tactic, so here’s some info for y’all:


A refeed day is simply a day you plan to take in more calories - mostly in the form of carbohydrates. Now, this doesn’t mean you can eat whatever the heck you want - substance DOES matter! So don’t think you can eat a sleeve of Oreos or a whole Lil Caesar’s pizza. I mean, come on. That’ll prob make you feel like total crap, so please don’t do it! 


A few things: 

A) It sort of “tricks” your body into boosting your metabolism because of your new intake of extra calories. It’s like your body is going “Holy moly! Extra food?? Let’s use this to crank that fat burning furnace UP!” Eating extra carbohydrates also replace the glycogen stores that you’ve used up to fuel your workouts during the days before.

B) It preserves muscle mass by ensuring that you’re eating enough calories to prevent muscle wasting (where your body breaks down muscle for energy). When you eat below maintenance (in terms of calories/macros) during the week, the extra boost of calories helps to increase the overall daily average intake, which keeps your body from burning muscle mass.

B) It’s a total mental vacay! It’s sooo nice to have one day out of the week (or however often you do it) to feel like you can have extra guac or a little more nut butter. A lot of my clients really enjoy having this day of freedom to go out to eat with the fam or take the kids for a treat (remember: within moderation!).


I recommend a refeed for people who have been successfully tracking macros for at least 6 weeks. If you’re just starting out, you might not have the discipline and will power to keep your refeed day from getting totally crazy. So give it some time before you try to add that in.

I also recommend it for people who have been consistent and plateau’d in their progress. Again, a refeed can be so good for your metabolism!

I do NOT recommend it for people who are still actively struggling with an eating disorder/binge eating. I personally have had a history with binge eating, but I have been able to recognize my triggers and really THINK about why I’m eating what I’m eating. If you are still actively binging/purging, you need to focus on consistently fueling your body with a normal amount of food before you allow yourself a day to eat excess calories.


This totally depends on you, your fitness routine, and your daily caloric/macro intake. While some people might benefit from one day a week (such as myself), others might only need a refeed every week and a half to two weeks. I highly recommend testing out a small refeed (extra calories but not a ton) once a week for two weeks and see how your body reacts/feels with it. It you seem to feel leaner and stronger the next few days following your refeed, chances are your body loves it! If you feel bloated and sluggish, perhaps you should space it out to one day every two weeks.


Again, this totally depends on you, your fitness routine, and your normal daily caloric intake.  Some trainers will tell you to eat as much as 1,000 calories on your refeed day, but I personally think that’s a little much. Shoot, I have a hard time just hitting my normal macros some days!

I would start with 500 extra calories, splitting those into about 300 calories for carbs (75g) and 200 calories for fat (22g). This should be good for most people across the board. But as I mentioned before, give it a little test to see how your body responds.


    I personally (and tell my clients to) add in extra brown rice/jasmine rice to your bowl/plate, two slices of bread instead of one, two tablespoons of nut butter instead of one, a whole avocado instead of half, etc. One of my favorite ways to get in those calories is with a Chipotle Chicken Burrito Bowl (with guac). This isn’t sponsored - I just friggin’ LOVE their burrito bowls. They’re a great source of fiber, carbs, protein, and a little extra fat. Trust me, your muscles will thank you for trying this on a refeed day.

    Even though you’re increasing your calories, still be mindful of excess sugar and sodium, because those can just make you feel bloated and blah. Definitely not how a refeed is supposed to make you feel!

As with everything else, I’m an open book and here for any questions you may have! I would also love to help you calculate your macros and how much you should be eating on a refeed day. Just hit me up!



My Weekly Shopping List

You asked for, so here it is: my weekly shopping list!

This is a list of what I get for my fam every. single. week. Granted, sometimes we run out of staples (like GF flour, nuts, etc.) and have to restock, but these items are my weekly must-haves.


  • Organic Girl spinach

  • Organic Girl romaine lettuce

  • bananas

  • avocados

  • Driscoll’s organic strawberries (if they’re in season)

  • blueberries + raspberries

  • organic grapes (if in season)

  • sweet potatoes

  • baby carrots

  • organic apples (small)

  • organic cucumber


  • Perdue extra lean ground chicken

  • Publix green wise 93/7 ground turkey

  • Publix green wise (or Springer Mountain) chicken breasts or tenderloins

  • Boarshead oven gold turkey breast deli meat (no nitrates or preservatives - and lower sodium!)

  • some sort of fish (I alternate between salmon, shrimp, and cod)




  • Kashi gluten-free/vegan cinnamon waffles

  • Lundberg sprouted brown rice OR organic jasmine rice (I alternate between the two)

  • Publix greenwise canned beans (unless I make fresh ones that week)

  • Annie’s Mac n’ cheese

  • Banza chickpea pasta (I love adding marinara sauce, pesto, or even just a drizzle of avocado oil)

  • Zevia stevia-sweetened drinks (we’re all obsessed with them!)

  • no-sugar-added apple juice (no from concentrate - which I add to a cup with mostly water for the kiddos)

That pretty much sums it up! I use a lot of my the pantry staples I mentioned before (nuts, gluten-free flours, protein powder, Enjoy Life chocolate chips, hemp seeds, etc.) throughout the week and then restock those as needed.

Since I get asked this a lot (and I’m an open book), I’ll tell you we usually spend about $150 per week on groceries (for all four of us). That’s not including any “staples” we need to restock. But again, we don’t do that but every few weeks and I don’t generally buy them all at once to space the extra expenses out.

Let me know if you have any questions about any of these products, how I choose certain items, and where you can find them (some are linked above)!