Always be prepared. Yup. It’s the motto of the Boy Scouts and also a motto that my Eagle Scout hubby and I sorta live by. It has saved us so many times! A “just in case” account. Strategically placed first aid kits. That stash of paper napkins in the glove box. These are all small things, but totally necessary. Even if we didn’t have a kid!

We also have a growing earthquake kit, because, you know, California.

What’s this got to do with cooking? Well. A lot! I often talk about sticking to the list you write for your meal plan. How it saves you moola and keeps you organized. BUT it’s also a good idea to have a few extras on hand (maybe in the freezer) for just in case. Consider purchasing an extra veggie or two. You crave something different, something turns out to be moldy, you stay late at work… whatever the reason. Sometimes you have to (or just want to) switch it up.

Another tip for this: write your meal plan in pencil is a MUST folks. A MUST. Why? Because life happens and you will have to adjust. I generally write my meal plan on Saturday, then shop on Sunday. And sometimes I re-review in my head and decide to move things around. So, I end up erasing and re-writing. Yay for pencil!

Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions!

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!

Tacos are like little handheld pieces of delicious heaven. Yup! I could probably have tacos like 3x a week and be totally fine with it. There are so many variations to cook and serve. From seafood to land animal protein to vegan options as well. They are all so yummy!

This week, I’m going sweet spicy, (which maybe is my fave), using mango and green chilis to flavor some chicken. And, I’m going to try making cheese shells. Yes, you read that right, cheese shells. As in, “fried” cheese folded into shells to hold some delicious chicken goodness. I did buy some plain, organic corn tortillas just in case they don’t work.

Some of my other goto fillings are:

Green chili pork

Seasoned steak

Cumin roasted chickpeas

Red pepper white fish

Coconut lime shrimp

A couple super quick shortcuts for fillings are:

Fish sticks (watch the amount of breading)

Pre-cooked chicken pieces

Shredded, no salt added, canned tuna with salsa

Serve these on the side:

Grilled zucchini

Bell pepper salad

Fresh, green salad

Cilantro rice

Black beans + veggies

Chips and salsa

Fave toppings:

Shredded veggies

Salsa - all kinds, watch the sugar content

Hot sauce - watch the sodium content

Avocado

Sour cream

Shredded cheese

Sriracha

Cilantro ranch (no joke!)

In this episode I chat about how to incorporate these all into a meal and balance out the carbs.

Check out my social media (@creative.fit.hungry on IG) for pics of these and other taco options I’ve made recently. And, of course, know that I am always here for you if you want recipes or specific suggestions!

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!

If you could change just ONE thing in your meal plan right now that would make the MOST impact, it would be ditching the sugar. No joke, there really is one magic thing that you can do to make your body feel happier. Ok. Yes, there are so many more things too. But, start here. Ditch the sugar. (I dare you to go totally refined sugar free for a whole week!)

High sugar consumption (and all those nasty artificial alternatives as well) negatively affects your brain, your cholesterol, your kidneys, your heart, your skin, your immune function, your sex drive/function, your weight, your mood, your hunger/full signals and so much more and has been linked to increased risk of diabetes, cancer, asthma, tooth decay, and the list could go on. Not to mention that it’s been proven to be more addicting than cocaine, morphine, or heroine. 

From a biological standpoint, this is the “cycle” of a sugar rush as your it goes through your body: 

Step 1: A rapid rise in blood sugar signals insulin production.
Step 2: Altered mental state, leading to erratic behavior and emotional outbursts
Step 3: Dopamine released (a neurotransmitter that helps control the brain's reward and pleasure centers), causing a euphoric state.
Step 4: Decreased signals to let your brain know that you are “full”
Step 5: Bad gut bacteria (like Candida) flourish…think the opposite of the goal of the probiotics you are hopefully consuming. ;)
Step 6: Reduced immune function for at least 5 hours
Step 7: (This one is a major kicker) In order for your body to metabolize the sugar, it leaches minerals from your bones, teeth and other areas of your body.

Now that you know what is going on in that body of yours when you consume sugar. Here are a few things to include to keep yourself from the cravings:

1. Drink more water!

2. Include a healthy fat in every meal.

3. Include magnesium in your daily meal plan. (Strangely, often sweet cravings are your body asking for Magnesium. You can fix this with magnesium rich foods, a supplement or even an epsom salt bath!)

4. Practicing a healthy distraction - even stepping away from the situation for a moment or two is great!

Email me for a list of sneaky added sugar names you can look for on packaging when you are out shopping! [email protected]

Check out my social media (@creative.fit.hungry on IG) for pics of healthy, low sugar dishes I include in my meal plan. And, if you need help, know that I am always here for you!

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!

For each of us, life schedules are a bit different — but one thing most of us adults (dang adulting!) struggle with is getting home, getting dinner on the table and then moving on with life. So, you’re ready to do it all again tomorrow!

As a momma, I sometimes feel like the time between me walking in the door and finally putting my feet up to relax a little is like a mad dash to get it all done. Between meal prep, lunch packing, getting homework done and checked, making sure bath time is done right and teeth are brushed… the list goes on. But, this momma cuts it all off at 9pm! Yep. That’s my quitting time. I sure hope you have one too!

Meal prep time is usually me in the kitchen chatting with my kiddo (or you guys as I make a video!) So, yes it’s totally enjoyable… but could be faster for sure.

I’ve mentioned my favorites so far in this episode. Check out my blog to get some more. Because, you know I did a little googling for you all.

As with all new habits and ways of doing things. Be smart and keep things simple. Meaning, pick one, try one, then try another. Continue with the ones you like and and ditch the ones that just don’t work for you.

Check out my social media (@creative.fit.hungry on IG) for pics of the rice dish I mentioned and other meals I’m making this week.

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!

After a full week off for mouth recovery (darn you gum surgery), I’m back for an episode dedicated to salads! Because, I need some crunch in my life. All that mush was tasty but texture is oh so needed.

Last week a friend of mine did a full week of salads as entrees for her family. It inspired today’s topic.

Merriam Webster defines a salad 2 ways:

1. Mix of raw, usually green leafy veggies, served with other veggies in a dressing

2. A mix of small pieces of food combined with a dressing

I have a heart for salads for many many reasons. My top few are: Love how simple it can be. There are sooo many variations. You can include many different colors - which means more vitamins and minerals to support your healthy system. They add different textures to your plate. It’s fun to say.

Tips for building a healthy salad - because not all are healthy.

1. Make your own dressing: oil + spices + an acid

2. Use salsa or hummus instead of dressing

3. Add in a healthy fat, like avocado, cheese, nuts (NOT sweetened/candied) or seeds

4. Keep it bright with different colors

5. Use fresh ingredients

6. Sprinkle on spices

7. Keep dressings to a minimum (especially the bottled ones)

Check out my social media for pics and details of salads I am making this week.

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!

On my meal plan this week: breakfast for dinner, tacos, pasta, sweet potato fries and Mac n Cheese!

This week is a doozy - with a concert on a school night (Sunday) and the hubby traveling and an outpatient oral surgery happening. It’s a whirl wind of emotional eating, aka comfort food hankering, that had to be planned for to keep me on track and within the 80/20 rule.

Monday - Polenta waffles + fried eggs - Staying out late and it being a Monday means breakfast for dinner. Because it’s comforting and quick!

Tuesday - Cauliflower gnocchi in a vodka sauce with garlic toast and garden salad - using cauliflower gnocchi serves two purposes: it hides one more veggie and it lets us enjoy a piece of garlic toast. Choose your carbs wisely!

Wednesday - Shrimp tacos in coconut flour tortillas and grilled veggies on the side - with the hubby traveling, I’m going to want comfort food, one of my main one is tacos! Made a little healthier with the coconut tortillas and veggies on the side.

Thursday - Seared salmon, sweet potato fries and a garden salad - Hubby still gone, gonna make something I like that he’s not a super fan of: curry spiced salmon and sweet potato fries. He’s not a fan of sea food, or curry or sweet potatoes! I sure am though!

Friday (oral surgery day) - trying out a new to us Mac n Cheese spot! I am not looking forward to this and have been warned that I will be super sore. What’s better for this than something warm and creamy? This spot lets you choose your protein, your cheese, your veggies and noodle style. I’m in! Hoping for the best.

Check out my social media for pics and details of each of these meals this week.

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!

Last week I talked about finding a happy balance. Today’s skillet “casserole” is a great way to do that. I call it a casserole because it has that mouth feel and when served looks like one, but you make it in a pan so it’s way faster and has a few crispy edges.

Pancetta. Cheese. Sour Cream. All GREAT ways to hide a ton of veggies. In this episode I talk about how I made this tuna casserole and then some alternate ideas fo it. And, even some good reasons to buy pre-shredded / cut veggies and things that will save you time.

If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to you!

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!

A healthy meal plan does not have to mean going to an extreme. There is a balance to eating healthy - and you’ve gotta find it for you. Your plan, the one you follow 80% of the time, should fit into your life easily. It should be the base for a healthy lifestyle. And should be fairly simple to maintain.

If your meal plan is stressing you out or making you feel icky, it is not the one for you!

Try journaling for a week to figure out what works for you. Write down your meals and how you feel after each one next to it. You’ll notice trends and it will help you find what works and what totally doesn’t.

At the end of the episode I mention that I made a totally awesome pasta sauce from scratch. If you want the full recipe, email me and I’ll send it to you!

If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to you!

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!

The grocery store… where every good meal start. Ok. Well. I guess it’s actually where EVERY meal starts! In this episode, I share a few tips about navigating the grocery store. Remember that while you’re there, your goal is to go home with some great stuff to fuel your body!

For me, shopping for my family is a bit of a break (because I get to go alone!), a bit of zen quiet time. I am lucky, I know… every once in a while I have to take the kid and it’s way less relaxing. LOL. But, I’ve seen mommas totally pull it off by making games out of it, giving their kids a book or small toy, and even singing along to the music in the store!

> If you start with the produce aisle and fill MOST of your basket from the fresh aisles you’re literally not going to have room for the other stuff.

> Buying frozen veggies / fruit can give you out of season options, can be less per pound and can also be a go to when you need something in a pinch.

> Make your list ahead of time and check it twice!

> It’s totally ok to pause to read/re-read labels, ask questions to the employees and even other customers.

> Don’t be afraid to try something new.

> Try to get most things at 1-2 stores to stay on budget, that way you’re not remembering how much you spent everywhere. Some items may need to be purchased at a specialty store, and that’s probably worth it to get the real thing.

If you want help with your shopping trips, message me! I’ll take you to the store and show you how to do it!

Today’s recipe is OH so simple. I call it a “dump” meal. It’s seriously one of the easiest things to make… ever. Serve it with a simple salad, baked potato, grilled or roasted veggies. Totally up to you!

Baked Salsa Chicken.

Prep time: 5 minutes

Cooktime: 30 minutes

Ingredients:

1 lbs chicken cut of choice

1/2 jar salsa

1 tbs olive oil

Warm oven to 375 F. Lay chicken is a single layer in 8x8 glass pan. Drizzle with olive oil. Pour salsa over, evenly. Place in middle of oven. Set timer for 15 minutes. Turn chicken. Set timer for 15 more minutes.

Let cool for 5 minutes in pan.

Enjoy.

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!

Let’s talk lunches! Because they are just as important as every other meal in your day. :) So, it needs to have a veggie / something green and leafy, a lean protein source and a healthy fat. Ideally you’d have a water or herbal ice tea with it. Serving size can vary based on your needs through the day. Like when your workout is or how long you have until dinner on a regular basis.

Keeping lunch easy and extra simple is usually a good idea since like most folks, I’m “cooking” in a microwave with limited space for “prep”. Pre-packed salads are great. Make sure to check the ingredients on the dressings though. So many hidden icky ingredients can be hidden there while the rest of the item is awesome.

Leftovers are always a great idea! I love making a little much and then packing it with some extra greens and some sort of cheese or yogurt dip instead of dressing.

In this episode I mention harvest chili from Trader Joe’s. When I pick up a soup or chili like this, it’s usually just missing greens. Mixing in a handful of kale, spinach or even arugula (depending on the flavor) fixes that right up!

And, if you’re doing a work event or meeting for lunch, there are things you can do too. Skip the bread on sandwiches. Share your plate at a restaurant. Eat before / after and not at the meeting. Use it as your treat for the week, enjoy and move on.

What’s your go to lunch? I want to hear about it!

Can’t leave you without a recipe too. So, here you go.

Italian Eggs

20 minutes | Serves 2

1 bag shredded kale & Brussels (or 2c of each)

1 can crushed tomatoes

1/2 sweet onion, chopped

1/4c Parmesan cheese

4-6 eggs

EVOO spray

Salt, pepper, 21 seasoning salute (or Italian seasoning) and garlic to taste

Directions:

Warm a large skillet to med. Spray with EVOO. Add in onions, let them simmer for 4 minutes. Add in the kale mix, mix with the onions, spray lightly with EVOO. Let warm for 5 minutes.

While that’s warming, warm a medium skillet to med. Spray with EVOO. Sprinkle with Parmesan cheese. Crack eggs, spaced evenly. Let warm until yolks are just about solid.

Add tomatoes, undrained, to the kale mixture. Mix well. Add garlic and 21 seasoning salute to taste. Mix again. Let cook down for 10 minutes.

Layer in the eggs over half the kale.

Ideas for toppings:

> Sriracha drizzle

> Sprinkle of red pepper flakes

> Green onions

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!