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Here is one short and simple tip that changed my life when I became a mom to two. 

In the weeks leading up to our second daughter joining this world, I was nervous. Our older daughter had just turned 2.5 and was at what I found to be her most fun stage yet. She was talking with me, playing games, being creative with play, and I overall LOVED to spend time with her.  I knew that was going to change, and I knew she was going to still want that time.

This concern about time was soon to be relieved.  A good friend of mine had become a mom to two and she said that one of the best tips she had been given and wanted to pass along to me was to give my first child 5-20 minutes of undivided attention after our baby had arrived.  

Short, and Simple.  That's all it took for both my older daughter and myself to find fulfillment.  The evening time after our infant went to bed became play time for a minimum of 5 minutes up to 20...

Healthier Breakfast Options For You and Your Family!

Breakfast on the go is very common - or even if you’re home breakfast in a hurry is common too.  There's nothing wrong with something quick, but if we can try to be more careful in our choices, it could made a world of difference in the energy you bring to you day.

Here’s a video I watched that kinda had this idea to gather up some quick and healthy options.  Bonus, if you use the same nutrition plan I use, Portion Fix, most of these have the measumrents listed for you in the link and I’ve also added them to the list for ease.

https://www.facebook.com/AmericaVersusbyattn/videos/1803415829966668/UzpfSTM4NDIwMjk3OjEwMTA1MzIxNTY3MzIzNjA1/

I LOVE breakfast so it’s hard for me to narrow down my favorites, and by NO means am I saying I’m perfect, but here’s 5 options, maybe try one or two next week and get back to me about what you tried and what you thought....

I LOVE Donuts, but I also want to try to not get too much sugar in each time I have a craving...aka like every 3 days ;) 

So I searched and found this great recipe, but made a few modifications since I found the original was a little dry! 

SERVINGS

6 donuts, serving size 1

INGREDIENTS

Donuts

• 2 scoops vanilla protein (I used Vegan Vanilla Shakeology in mine)

• 1/4 cup almond meal

• 1 Tbs. coconut sugar

• 1/2 tsp. baking powder

• 1/2 tsp. cinnamon

• 1 tsp. pumpkin pie spice

• 1/4 tsp. nutmeg

• 1/2 cup pumpkin puree

• 4 Tbs. almond milk

• 2 eggs (use 1/2 cup applesauce to make vegan!)

• 1Tbs. melted coconut oil

Icing

• 2 Tbs. plain greek yogurt (or  coconut yogurt if vegan)

• 1/2 tsp. maple extract 

• 2 tsp. honey (or agave for vegan)

DIRECTIONS

Donuts

1. Mix all the dry ingredients together

2. Mix all the wet ingredients...

If you know me, you know I LOVE sweets!  So I was so happy to go 'hunting' and find these treats that I could make for our holiday gatherings!

Now if only I could decide which one to try...?  Which would you make for your family?!

Each of these is actually within my nutrition plan!  Healthy = delicious!!!!

Click the treat name to get the recipe!

Peanut Butter Chocolate Chip Cookies

Gingerbread Balls

No Bake S’mores Bars

Mint Chocolate Truffles

Gingerbread Protein Pancakes (I'd make them bite sized!)

Oatmeal Cookies with Chocolate and Toasted Pecans (see below)

...I'm seriously considering making them all this week and bringing them to the holidays!

What do I feed my toddler?  My child is picky, how do I get them to try new things? What do you feed your 2-3 year old?  I get asked these questions often.  As a health coach who shares on Instagram or Facebook all the healthy meals I'm eating, one would assume I just do the same meals or force our daughter to eat healthy 100% of the time too, right?  Ehh sorta...

So here's how it really is in our house.  My daughter has gone through a CHEESE ONLY phase where that's all she wanted - that was tough, but by just not having it in the house for her, she HAD to eat other foods. So that's one recommendation I give to my friends when they have a child that only wants one thing...don't buy the one thing. You'll go through a short period of complaining, but if it's a habit that needs to be stopped, like a chain smoker and her cigs, go cold turkey on it.  Okay maybe not that extreme ;) make it a little easier and if they are old enough offer two other...

As many of you know, I'm on the go this week, so I've been doing my best to stay closer to my nutrition, but still allowing myself some wiggle room, because I'm ALL ABOUT that 80/20 rule - especially around the Holidays!

So I made this blog post with some of the helpful things I've learned from Portion Fix nutrition and other coaches about eating on the go, but here's my top 3 take aways.

1. Carry clean snacks with you (Lara Bars, Nuts, Shakeology, Apples, little packets of nut butter - Justins mmm, carrots if you have a cooler bag)

2. Understand your portions ahead of time because you've seen them enough, or BRING your containers with you if you follow portion fix like I do, don't be ashamed to put your food in them at a restaurant friend, this is YOUR LIFE - no judgment zone!

3. Water, water water.  When you're on the go, drink lots of water!

If you're ordering from a restaurant, here's some tips

1.  For some things like sandwiches or...

If you came to this page to sign up for doing our 3 Day Refresh together, scroll ALL the way to the bottom to sign up - if you're here to read more first, then read this original blog post from my very first 3 Day Refresh I did back in 2016 (I've done 1 or 2 a year since)

MY STORY BEGINS HERE: 

I like to think of myself as a pretty clean eater.

Sure, I love pizza, cookies and the occasional Taco Bell, but for the most part, I make my meals and I eat foods from the outer sections of the grocery store aka fruits, veggies, and meats.

I like to spiralize noodles instead of have pasta. I seriously do love vegetables and could eat them almost all day (especially steamed or sauté), and I make 'nice' cream instead of binge on ice cream because I truly know I feel a lot better without artificial sweeteners, preservatives, and extra processed foods.

But again...I like pizza, cookies and the occasional Taco Bell. I'm human.

Well after a little too much of those extra...