It’s back to school time and you know what that means?!  Cold and Virus season is upon us.

Sharing a few tips to keep you and your loved ones healthy this fall!

BREAKFAST

Kitchen Shift inspired breakfast ideas 🧠

(and things I avoid‼️)

Here is a sampling of the breakfasts I make for me and my kids.

The first foods of the day absolutely set the TONE for the day! Not just physically but mentally!

I really think breakfast is the most important meal in terms of intention. Whether you are eating it at 6am or 11am you want these first foods to have:

✅ good clean protein sources

✅ healthy fat sources

✅ fiber

✅ micronutrients sources

Examples include organic eggs, nitrate free bacon, chicken sausage, yogurts without aspartame or colors, organic fruit like blueberries, pomegranates, and strawberries, vegetables (spinach and tomatoes increase in micronutrient content when cooked and pair so nice with eggs!), gluten free toast with grass fed butter, avocados, seeds and nuts like pumpkin seeds and chia seeds.

RULE NUMBER 1: FRAME movement as FUN. Yes I want all of this to be fun for you. I want you

to be curious. I want you to be playful. I want you to laugh at yourself and roll along. I want

you to bring childlike wonder to the whole thing. This doesn’t need to be serious.

Treating your body well should never be something that stresses you out. Like Nike says- JUST

DO IT.

Or just MOVE IT.

SO MANY of you slid into my DM‘s yesterday explaining how HARD the time change has been on your mind and body. I FEEL YOU! 🥱🥱🥱 So I’m here with my 5 top tips for shifting into spring!!

We LOVE to compare ourselves to people that have resources beyond our understanding and then we get frustrated when we can’t look like that. 

We want the cheat code.

We want the shortcut.

We convince ourselves if we get the plastic surgery, we get the shot, we stick to the latest diet craze - that we can look like them too. We are so focused on how to COPY THEIR STORY (even when it’s actually impossible to do so) – when we should be SCRIPTING OUR OWN!

Today- I am here to beg and plead with you. To find joy in your journey here on Earth- you need to put the blinders on. STOP COMPARING YOURSELF to the RICH AND FAMOUS.

The healthiest people I know are WRITING THEIR OWN STORY. They are obsessed with no one else’s story but their own. They are laser focused on themselves. They explore- and then follow the routines that best serve them. They are continually checking in on their “book.” They make edits to their days/weeks and months. What I call editing their chapters. Yes- as their own authors- they take the story where they want.

They are controlling what they can and are finding a deep satisfaction in getting to know their main character- THEMSELVES.

The perfect fall soup without any of the junk! This is my healthy take on tortilla soup that is packed with protein, fiber, vegetables - and most of all- FLAVOR!