This episode is a little different than others. It’s broken up into three sections. Get ready for a little random. 

With school starting, I am literally waiting for the first cold to hit my house. You know the one. The one that happens within the first month, because all of a sudden all these germs are being shared. Yikes! Listen in to find out what to eat (and a few things to avoid) when you’re a little under the weather.  

Confession. I eat French fries. I love them. I could eat them every day. OK not every day. But, most days and not get bored. Since HS they have been on my treat list and I savor the chances I get to enjoy them. (Yes. Tots count too). Naturally, I have tried to find things that crisp up like potatoes without being fries. One great option is squash. Dry it. Roast it. Enjoy it! I chat about being inspired by a treat meal to create a homemade, healthy version that includes squash as fries. And, yeah. I did dip them in mustard! 

Plus. Reviews are the rockstar of the podcast world. I got a new one and I’m so happy and thankful for it. Listen in to hear me read and respond to it. 

Did you love this episode? Share it with a friend, and then click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) 

PS. I say it all the time, and I’ll keeeeeep saying it. I love hearing from you! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes. 

I love pumpkin. I love it for breakfast. I love it for dessert. I love it for lunch, and dinner too. Yup. The kids are back in school. Places with actual weather are cooling down and (shock!) wearing jackets. It’s officially time to start thinking (dreaming) about all things PUMPKIN! 

In this episode I chat about all the ways you can use pumpkin in your meals to add a little fall zing. From the expected bread and pancakes, then pushing the ideas further to pasta, mashed over shepherd’s pie and as a smoothie bowl too. I tried to hit just about every type of cuisine. American, Italian, Mexican… even a little Asian spin! 

One of the things I also mention is that there are so many types of squashes out there for you to experiment with. Go beyond zucchini and yellow squash to kobacha, acorn and red delicate! Acorn squash makes awesome fries… just sayin. 

Email me for details on any of the things I mention :) .

Did you love this episode? Make sure you hit the subscribe button so you get notified when new episodes are released first! And, if you have a few minutes, reviews are amazing and very appreciated! I love hearing from you! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes. 

After a week of not cooking while on vacation, this momma was craving some kitchen time for sure. On the plane ride home I made a meal plan of some yummy, healthy comfort meals along with a (long) shopping list since the fridge was totally empty, too. 

In this episode I share what I plan to make for me and my family this week, as I focus on speeding the cook and prep time up. I love time in the kitchen, but also always yearn for more time with my family and friends. That said, faster meals will hopefully give me at least 10-20 more minutes a day with them.  

The meals I am planning include: 

Sometimes all goes to plan, and sometimes I mix up the items after making a plan. No matter what, my fridge is filled with healthy, fresh items that will keep us well-nourished all week long. 

Did you love this episode? Make sure you hit the subscribe button so you get notified when new episodes are released first! And, if you have a few minutes, reviews are amazing and very appreciated! 

I love hearing from you! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes. 

You ask, I answer! In this episode I chat briefly about coffee, animal protein, sugar sources, the best kind o exercise and where to start with a health goal.

Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to. 

Like a good set of tools, different circles of friends help us in different ways. Some are for fun, some are for confiding, some are active, some are your drinking buddies, some are from your childhood, some are your past or current coworkers… ok, you get the idea. Here’s the thing. 

Your tribe is ALL of these people. And you are the sum of the five folks you spend the most time with. Online, in person, in your ears or who you are watching. (No really, if I watch too much Seinfeld, I become so crazy sarcastic!) 

In this episode, I chat about optimizing your healthy habits with your interaction levels with each circle to make you the best version of you possible. Your favorite version of you. The BEST version of you. 

I also chat about my meal plan for this week and how I totally screwed up my lunch today. LOL. Oh well.  Make sure to send me your email to get links for the recipes I mention that are on my meal plan for the week in the episode.  

Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to. 

This weekend we went to the fair and a concert, so my voice is all funky and it hurts a bit to talk for an extended period of time. This episode is short but filled with tips on making the most of your meals out when life hands you a couple curve balls. Summer is like crazy schedule light. It’s a warm up for the holidays. A great time to practice making healthy decisions with some treats all around. Like other things, you have to practice to get better at it. 

Best tips: 

1. Stay hydrated! 2. Bring your own 

3. Eat healthy at other meals 

4. Do a lap at the event and make the best decision possible. 

Send me your email to get the chicken and bok choy recipe that I mention in the episode. 

Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to.

To my fitness clients I say: one lift, one move, one squat, one minute, one workout at a time.

And this is why: NO ONE IS PERFECT and we all started somewhere.

YUP> that is the cold, hard truth. We all start at the beginning. We are all human. We all meander our way through this thing we call life going in the general direction of health and prosperity. 

So, when I say it’s ok to not be perfect. And, it’s ok to not like something “super healthy,” and if you have that scoop of ice cream for dessert… it’s OK! 

In this episode I reveal the real reason that I don’t have a cookbook yet (which actually sorta came to me while I was talking), a few of my fave veggie recipes and also a realistic standard to hold yourself to. 

Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to. 

Email me if you want the brussels episode that I mention in the episode! 

People often ask me if my kid eats the same things that we do. The answer is NO. Heck no. Well. Mostly No.

I’ve talked about this before, but since we’ve been on summer break and spending a LOT more meals with my kid, I thought I would re-visit this topic a bit. 

One thing I try to teach (an re-teach) my kid about food is that our taste buds change, so trying things again makes sense. You could totally end up liking something if you are older or if it is prepared in a different way. 

Aside from meal planning and cooking, I am not big on giving advice. I am a big fan of leading my example. My husband and I eat a lot of greens, we eat varied items, we hold back and are not having oversized portions, we drink a lot of water and go easy on the sugar. That’s not to say we don’t ever indulge (because some Saturday nights = brownies and wine), but those are not every day. 

My kid eats many things (I wish she ate MORE veggies though), just not as many as us. She will try just about anything for $1. She will honestly let you know what she thinks of it. Not surprisingly, She will ask for more when she loves it! 

My #1 tactic to sneak more veggies into her meals is to hide them in cheese or pasta. Ravioli works the best. Thank you Trader Joe’s for having a a cheese and veggie filled option year-round! 

If your kid eats mostly “kid food” try making it the best version of that “kid food” that you possibly can. 

Did you love this episode? Leave me a review and share it with a friend. 

I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to.

Being invited to a BBQ is bound to happen this summer, multiple times. It’s quite inevitable and the classic American get together! What better way to celebrate the season than outdoor cooking with good friends and family surrounding you? I certainly can’t think of a better one. 

Like any get together, there will be a lot of food out for you to enjoy. Before you go though, make sure to plan ahead a little bit. In this episode I share a few things to focus on and a few things to avoid while you are out having fun. 

Rule one. Step away from the snack table. You are there to have fun and make memories, not stuff your face (on purpose or not). I tend to graze. A bite of this and a bite of that … all those bites add up during a whole party! So. Step away from the buffet and have some fun! 

Eat mostly these: Fruit, veggies, green salads, lean meats (choose ones with rubs, not sauces), fresh lemonade, unsweetened iced tea and sparkly waters.

Avoid these: Store bought potato and Mac salad, heavy desserts, sugar drinks, heavy beers, over salty chips and snacks with unpronounceable ingredients. 

Did you love this episode? Leave me a review and share it with a friend.  I love hearing from listeners! Send me an email at [email protected] or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to. And make sure to join my email list to receive bonus info with every episode.