Friday Reflections: Your Worth Isn’t Up for Debate

One of the most freeing lessons I’ve ever learned is this:

👉🏽 Your worth isn’t up for debate.

Not based on who stays or who leaves.
Not based on what title you hold.
Not based on how many likes you get.
Not based on how many people clap for you—or how many don’t.

Your worth was set when God breathed life into you.
You were already chosen. Already loved. Already valuable.
Before you accomplished anything.
Before you got it all “together.”
Before anybody else co-signed you.

"You are fearfully and wonderfully made." – Psalm 139:14

The enemy wants you to hustle for approval.
To grind for validation.
To perform for love.
Because if he can get you to question your worth, he can get you to question your assignment.

But not anymore.
Not today. Not ever again.

👏🏽 I no longer shrink to be accepted.
👏🏽 I no longer overexplain to be understood.
👏🏽 I no longer compromise to be loved.

I stand firm in the truth that I am worthy because God said so.
Not because people voted on it. Not because I earned it. Not because I proved myself enough times.

You are enough. Right now. As you are. Period.

📝 Reflect:

• Are there places in your life where you’re still hustling for approval?

• What would shift if you really believed you were already enough?

🙏🏽 A Short Prayer:

Father, remind me daily that my worth is rooted in You, not in people, positions, or possessions. Silence every lie that tries to tell me otherwise. Let me walk boldly in the truth that I am fearfully and wonderfully made. Amen.

Friday Reflections: Discernment Will Save Your Life

Listen…
Not every opportunity is a blessing.
Not every smiling face is a friend.
Not every "good vibe" is from God.

One of the greatest lessons I’ve learned—and earned through some hard falls—is this:

👉🏽 Discernment will save your life.

Discernment is God’s way of protecting you before you need protection.
It’s that quiet nudge in your spirit.
It’s the uneasiness you can’t explain.
It’s the “something ain’t right” feeling that you sometimes try to pray away but shouldn’t.

And too many times, I overrode it.
I wanted to believe the best.
I didn’t want to seem “judgmental.”
I gave people or situations the benefit of the doubt when God had already shown me everything I needed to see.

"Beloved, do not believe every spirit, but test the spirits to see whether they are from God..." – 1 John 4:1

The enemy doesn’t show up wearing a red cape and horns.
He shows up wrapped in charm, opportunity, "once-in-a-lifetime" offers, and people who say all the right things but live all the wrong ways.

Discernment is your spiritual alarm system.
It will protect your peace, your destiny, and your future—if you listen.

Now?
I pray for discernment DAILY.
And not just discernment—but the courage to act on what God shows me without second-guessing it.

Because obedience to that still small voice has saved me from relationships, deals, and decisions that would’ve wrecked me.

📝 Reflect:

• Have you ever ignored a warning sign because you wanted to believe the best?

• Are you praying for discernment—and listening when God answers?

🙏🏽 A Short Prayer:

Lord, sharpen my discernment. Help me not to override Your warnings for the sake of comfort, appearances, or fear of missing out. Give me wisdom to see what I need to see and courage to walk away when You tell me to. Amen.

Friday Reflections: Delayed Does Not Mean Denied

Let’s talk about waiting.

Waiting on healing.
Waiting on the right person.
Waiting on the business to take off.
Waiting on doors to open when you’ve knocked and prayed and fasted and cried.

Whew. Waiting will test your faith like nothing else.

There were seasons where I thought the silence meant I’d been forgotten.
But God whispered something into my spirit that changed everything:

“Delayed does not mean denied.”

Sometimes, the delay is not punishment—it’s preparation.
God will withhold certain things until your character is ready to carry them. Until your mindset is healed enough to handle them. Until your heart won’t idolize the very thing you prayed for.

“The vision is for an appointed time... Though it tarry, wait for it; because it will surely come, it will not delay.” – Habakkuk 2:3

If He promised it, He’s going to do it.
But He’s more concerned about who you’re becoming in the waiting than how fast you get there.

The delay is refining you.
Strengthening your faith muscles.
Teaching you patience, trust, and endurance.
Because when it comes, it’s gon’ come big. And you’ll be ready.

📝 Reflect:

• Are you calling something “denied” when it’s just delayed?

• What is God teaching you during your waiting season?

🙏🏽 A Short Prayer:

God, help me to trust Your timing even when it doesn’t make sense. Strengthen me in the waiting. Let me not grow weary or bitter, but hopeful and expectant. I know You don’t delay without purpose. Amen.

Friday Reflections: Closure Is an Inside Job

Whew. This one took me a minute to learn.

I used to sit around waiting on people to do right. Waiting for apologies. Waiting for closure. Waiting for someone to finally say,
"You're right, I hurt you. I'm sorry."

But here's what life—and God—taught me:
Closure is an inside job.
It’s not something you get. It’s something you decide.

Because truthfully? Some people will never own their role.
They’ll rewrite history.
They’ll twist the narrative.
They’ll ghost, deflect, or deny.
And you’ll be sitting there waiting on an apology…

That’s👏🏽 Never👏🏽 Coming👏🏽.

Meanwhile, God is saying, "I need you to move forward anyway."

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” – Isaiah 43:18–19

Waiting on closure from people who broke you is like trying to fix a leak with the same water that flooded you. It don’t work like that.

Real healing starts the moment you decide that their silence won’t keep you stuck.
You forgive for you.
You heal for you.
You move on in faith—because God has more for you ahead than what they failed to give you back there.

📝 Reflect:

• Are you still waiting for someone to say sorry so you can heal?

• What if healing is your responsibility, not theirs?

🙏🏽 A Short Prayer:

God, help me release the need for closure from people who were never meant to go with me into this next season. Let me find peace in You, validation in You, and strength to move forward even when others refuse to make it right. Amen.

Smoothie of the Week: Berry & Almond Butter Protein Smoothie

This week’s smoothie is creamy, energizing, and loaded with plant-based power—perfect for breakfast, post-workout fuel, or an afternoon pick-me-up.

🍓 Berry & Almond Butter Protein Smoothie

Ingredients:

• ½ cup mixed berries

• 1 tbsp almond butter

• 1 tbsp chia seeds

• 1 scoop vanilla plant-based protein powder

• 1 cup unsweetened oat milk

Let’s break down why this smoothie isn’t just delicious—it’s doing the most for your health:

🫐 Mixed Berries

Berries are packed with antioxidants like anthocyanins, which help reduce inflammation and support heart and brain health. They’re also high in fiber and naturally low in sugar, making them a blood-sugar-friendly fruit option.

🥄 Almond Butter

A great source of healthy fats, vitamin E, and magnesium, almond butter helps keep you full longer and supports muscle and nerve function. Plus, it adds a rich, nutty flavor that pairs beautifully with the berries.

🌱 Chia Seeds

Don’t sleep on these tiny powerhouses. Chia seeds are loaded with omega-3 fatty acids, plant-based protein, and fiber, which help with digestion, brain health, and keeping you satisfied between meals.

💪🏽 Vanilla Plant-Based Protein

Protein is essential for muscle repair, hormone regulation, and metabolism. A clean plant-based protein powder boosts the nutritional profile of this smoothie while keeping it dairy-free and gut-friendly.

🥛 Unsweetened Oat Milk

Creamy and naturally sweet, oat milk is a great non-dairy alternative that adds texture without added sugars. It’s also high in beta-glucans, which support heart health and stable blood sugar levels.

Why We Love It

This smoothie is balanced with healthy fats, protein, fiber, and antioxidants—everything your body needs to power through the day while staying satisfied and energized. And it comes together in under 5 minutes.

✅ Want More Done-for-You Healthy Recipes Like This?

If you're tired of overthinking every meal and want more easy, delicious, anti-inflammatory recipes at your fingertips, the Simplify Healthy Eating Meal Plan Membership is your go-to solution.

Inside the membership, you’ll get:

• Weekly meal plans featuring smoothies, snacks, dinners & more

• Grocery lists and prep guides to save you time

• Nutrition tips to support your health goals

• Bonus recipes & seasonal guides

👉🏽 Join now at SimplifyHealthyEating.com and let us help you eat better without the overwhelm. Because healthy eating should be simple—and satisfying.

9 Practical Tips to Increase Your Daily Vegetable Intake

Let’s be real—most of us aren’t eating enough vegetables. But here’s the good news: getting more veggies in your daily routine doesn’t have to be boring, bland, or overwhelming. Whether you’re plant-based or just trying to add more color to your plate, these 9 tips will help you boost your intake in simple, doable ways.

1. Start Your Day with Veggies

Don’t wait until lunch or dinner to get your greens in. Add spinach, kale, mushrooms, or bell peppers to your morning omelet or breakfast burrito. Throw a handful of frozen cauliflower into your smoothie—you won’t taste it, but your body will thank you.

2. Double Up in Recipes

Making soup, stir-fry, pasta, or chili? Add twice the usual amount of vegetables. You’ll bulk up the meal, increase fiber, and sneak in more nutrients without changing the flavor.

3. Keep Washed, Cut Veggies Ready to Snack

Wash and chop veggies like cucumbers, carrots, bell peppers, or celery at the start of the week. Keep them in clear containers at eye level in your fridge so they’re easy to grab and go.

4. Use Veggies as Dippers or Wraps

Instead of chips, use cucumber slices, baby carrots, or bell pepper strips with your favorite hummus or dip. Swap tortillas for lettuce or collard wraps to level up your sandwich game.

5. Blend Them In

Puree cooked veggies like zucchini, butternut squash, or spinach and mix them into sauces, soups, or casseroles. You’ll boost nutrition without changing the texture.

6. Add to Sauces and Spreads

Mix chopped spinach or roasted red peppers into your pasta sauce, or add avocado and greens to your sandwich spreads and dips. A small change can pack a big nutritional punch.

7. Make Veggie-Based Soups

Soup is a sneaky and satisfying way to get in multiple servings of vegetables. Think: tomato basil, lentil and kale, or veggie minestrone. Batch cook and freeze portions to always have some on hand.

8. Swap Your Sides

Instead of rice or pasta, opt for roasted veggies, cauliflower rice, or a side salad. These swaps can save calories while adding fiber and antioxidants to your meals.

9. Join a Meal Plan That Does the Work for You

Let’s be honest—sometimes the hardest part is just figuring out what to cook. That’s where we come in.

💡 Ready to Eat Better Without the Stress?

Join the Simplify Healthy Eating Meal Plan Membership and get:

• Weekly meal plans loaded with anti-inflammatory recipes

• Done-for-you grocery lists

• Meal prep tips to make life easier

• Bonus healthy swaps and kitchen hacks

👉🏽 Subscribe today and take the guesswork out of eating clean. Let us help you turn healthy habits into a lifestyle—one veggie at a time.

Fuel Your Day with Baked Eggs in Avocado: A Power-Packed, Simple Breakfast

If you're looking for a breakfast that’s easy, satisfying, and full of nutrients your body actually craves—Baked Eggs in Avocado is your go-to. This recipe is more than a trendy Instagram moment—it’s a smart, nutrient-dense way to nourish your body, balance your hormones, and keep you fueled for whatever the day throws at you.

Let’s break down why this quick meal is a Simplify Healthy Eating favorite and why it deserves a spot in your weekly rotation.

🥑 The Power of Avocados

Avocados are rich in heart-healthy monounsaturated fats, which help lower bad cholesterol while providing long-lasting energy. They’re also packed with potassium (more than bananas!), fiber, and key antioxidants that support inflammation reduction and glowing skin. The healthy fats also help you absorb fat-soluble vitamins like A, D, E, and K from the rest of your meals.

🍳 Eggs = The Ultimate Protein

Eggs are a complete protein source, meaning they contain all nine essential amino acids. They’re also rich in choline—a nutrient that’s essential for brain health, nervous system function, and liver support. Plus, they’re budget-friendly and super versatile.

🧂Flavor + Function: The Add-Ons

• Chives or green onions add a light zing and are a great source of antioxidants.

• Hot sauce & red pepper flakes can help boost metabolism and curb appetite.

• Feta or cotija cheese (optional) provides calcium, protein, and flavor—just watch the portions if you’re monitoring sodium.

Every ingredient is chosen for both taste and function—fueling your body while satisfying your taste buds.

📊 Macro Breakdown (Approximate per serving):

• Calories: 180–220

• Protein: 8–10g

• Fat: 16–19g

• Carbs: 6–8g

• Fiber: 5–7g

That’s a nutrient-dense meal with the perfect balance of healthy fats, fiber, and protein to keep you full and energized for hours.

🍽 Ready for More Recipes Like This?

This recipe is just one of the many inside the Simplify Healthy Eating Meal Plan Membership—your go-to resource for flavorful, easy, and anti-inflammatory meals that don’t require hours in the kitchen.

Inside the membership, you’ll get:

• Weekly meal plans & grocery lists

• Nutrient-packed recipes like this one

• Meal prep tips to save time and money

• Ongoing support to help you stay on track

👉🏽 Join the movement today at SimplifyHealthyEating.com and start nourishing your body without the overwhelm.

Shedding Old Health Narratives: 5 Prompts to Build a New Self-Image

Sometimes the biggest transformation doesn’t start in the gym or on your plate—it starts in your mind. If you've ever felt stuck in old patterns or believed the lie that “this is just the way I am,” it’s time to shed those outdated health narratives and start creating a new story—one that reflects your capacity for growth, healing, and powerful change.

We all carry internal scripts about who we are and what we're capable of. Many of these were formed years ago, based on experiences, failures, or the opinions of others. But what if you could rewrite those scripts with intention and truth? What if your identity wasn’t fixed—but evolving?

Here are 5 powerful journaling prompts to help you begin that shift and build a healthier, more empowered self-image:

✍🏽 1. Reflect on Change You’ve Already Made

Write about three times in your life when you successfully changed a habit, no matter how small.
Then ask yourself: What does this reveal about my capacity for change? You’ve done it before. You can do it again.

🧠 2. Define “Healthy” On Your Terms

What does "being a healthy person" mean to you?
List three healthy behaviors you already practice—even occasionally. You might be more aligned with wellness than you think.

📖 3. Examine the Old Story

What's the origin story of your belief that you "can't change" or "aren't healthy"?
Is this belief still serving you—or is it holding you hostage?

🔁 4. Reframe the Future

If you woke up tomorrow believing you are capable of health changes, what’s the first small action you'd take?
Visualize it. Write it. Then—live it.

Ready to Write Your New Beginning?

These prompts are just the beginning of your transformation. If you’re serious about building a new mindset and creating lasting change, the New Beginnings 30-Day Mindset Journal is your next step.

This isn’t just a journal—it’s a sacred space for healing, renewal, and realignment. Packed with daily prompts, reflections, and affirmations, it’s designed to help you reset your focus, rewrite your story, and walk boldly into the healthiest, most empowered version of you.

👉🏽 Grab your copy today and start your journey to a new beginning—mind, body, and soul.

Friday Reflections: You Can’t Save People Who Don’t Want to Be Saved

There was a time when I believed that if I just loved people hard enough, prayed for them long enough, showed up consistently enough… they’d change.

But here’s the hard truth I had to learn:

👉🏽 You can’t save people who don’t want to be saved.
👉🏽 You can’t change people who are committed to staying the same.
👉🏽 You can’t heal someone who is still defending what broke them.

Some folks are not looking for a breakthrough—they're looking for someone to bleed with them. And sis, your healing does not require you to stay stuck with someone who refuses to grow.

Yes, God calls us to love.
Yes, we should extend grace.
But love without boundaries becomes enablement, not empowerment.
And grace without discernment turns into self-abandonment.

“Above all else, guard your heart, for everything you do flows from it.” – Proverbs 4:23

God never told you to carry someone else’s rebellion. That’s not faithfulness. That’s spiritual codependency. 🙅🏽‍♀️

Now?
I pray.
I release.
I walk away in peace, knowing I am not the Savior. That position is already filled.

📝 Reflect:

• Who are you still trying to “rescue” that God already told you to release?

• What would happen if you stopped managing their chaos and started protecting your peace?

🙏🏽 A Short Prayer:

God, give me the strength to let go of people You never asked me to carry. Help me to love without losing myself, to care without compromising, and to trust that You will finish the work in them without me playing savior. Amen.

✨ Friday Reflections: Recognizing and Responding to Unhealthy Relationship Patterns

There was a time when I confused grace with self-abandonment.

I used to excuse red flags like they were just growing pains. I told myself, “They just need time. Maybe they’re going through something. Let me extend a little more grace…” But the truth is—some patterns aren’t phases. They’re previews. Previews of what your peace will cost you if you stay too long. Previews of how your light will be dimmed trying to fit in spaces never meant for your spirit.

🚩 What I No Longer Ignore:

• People who lack empathy but expect endless grace.
  Grace doesn’t mean tolerating emotional neglect or cold-heartedness. You can forgive someone and still walk away with your dignity intact.

• People who manipulate emotions and call it honesty.
  If someone weaponizes “truth” to cut you down instead of building you up, that’s not transparency—it’s control.

• People who drain your spirit and then get offended when you protect your peace.
  Boundaries aren’t rejection. They are spiritual armor. And if your peace offends someone, they were never rooting for your healing in the first place.

Do not be misled: Bad company corrupts good character.
—1 Corinthians 15:33

God didn’t call us to be spiritual doormats or emotional punching bags. He didn’t anoint us to be saviors in toxic relationships. He called us to be set apart—to guard our hearts, to protect what He’s healing, and to stop casting pearls before people who have no intention of valuing them.

🙏 My New Standard:

• I trust the Holy Spirit to show me what I need to see—even when it’s hard.

• I believe people the first time they show me their true nature.

• I have the courage to walk away without guilt.

• I no longer question my worth just because someone else couldn’t recognize it.

Emotional chaos, spiritual dryness, and low-vibration connections are no longer welcome in my life. I choose alignment over attachment. Purpose over pressure. Peace over people-pleasing.

💬 Let’s Reflect:

Is there a relationship in your life where you’ve been silencing the Holy Spirit’s warning signs?
Have you been confusing grace with permission to be mistreated?

Ask yourself:

• Does this relationship bring me closer to peace—or pull me into confusion?

• Am I watering a connection God has already called me to release?

🛑 It’s okay to pause. To process. To protect your healing.

Your heart is sacred ground. Not everyone deserves access. Some connections are seasonal. Some lessons come dressed as people. But your growth is non-negotiable. And your peace is priceless.

✨ You are not called to carry people who are committed to misunderstanding you. Release them with love, and walk in truth.

Smoothie of the Week: Blueberry Walnut Protein Smoothie🫐

Absolutely! Here's a "Smoothie of the Week" blog post using the Blueberry Walnut Protein Smoothie image and tying it into the Simplify Healthy Eating Meal Plan Membership promo:

Y’all… let’s talk about a smoothie that’s not just good—it's good for you! This Blueberry Walnut Protein Smoothie is creamy, naturally sweet, and packed with anti-inflammatory, brain-boosting ingredients that will keep you full, energized, and thriving all morning long.

Blueberry Walnut Protein Smoothie recipe

💪 Nutritional Breakdown

Let’s break down why this smoothie hits every wellness goal:

• 1 scoop vanilla protein powder
  → Fuels your muscles, supports recovery, and keeps you satisfied longer. Protein is key for balancing blood sugar and curbing cravings.

• 1 cup unsweetened oat milk
  → A plant-based source of calcium and fiber with a creamy texture and no added sugar.

• ½ cup frozen blueberries
  → These tiny berries are antioxidant powerhouses. They fight inflammation, support heart health, and even sharpen your memory.

• ½ cup spinach
  → Don’t sleep on greens! Spinach adds iron, vitamin K, and fiber—without affecting the flavor. Sneaky nutrition win.

• 1 tbsp walnut butter
  → Rich in omega-3s to boost brain health and fight inflammation. It also adds healthy fats to keep your hormones happy and your energy stable.

🧠 Why This Smoothie Works

This blend is everything you need in one glass:

• Anti-inflammatory

• High in protein & fiber

• Brain and heart healthy

• Great for post-workout recovery

• Naturally energizing

✅ Ready to Take the Guesswork Out of Eating Healthy?

If you loved this smoothie, imagine having 20+ more recipes, weekly grocery lists, and a simple plan laid out for you every single week. That’s exactly what you get inside the Simplify Healthy Eating Meal Plan Membership.

No stress. No wondering what to eat. Just real food, real results, and a community that gets it.

👉 Join us now at SimplifyHealthyEating.com — memberships start at just $27/month!

💪🏽 Wellness Wednesday: What Makes Up Your Body Weight (and How to Keep It Healthy!)

When we talk about body weight, most people only focus on the number on the scale — but sis, let me free you real quick: that number is just ONE piece of the puzzle.

Your body weight is made up of a lot more than just fat. It’s a combination of water, muscle, bone, organs, and fat tissue. And understanding what makes up your weight can help you focus on the right things when it comes to your health goals (hint: it ain’t about starving yourself or chasing skinny).

Let’s break it down…

⚖️ What Makes Up Your Body Weight?

1️⃣ Water Weight (50–65% of Your Body!)

• Your body is literally more than half water — from your blood to your cells.

• Water weight can fluctuate daily (which is why the scale be playing games with your emotions).

• Dehydration, high sodium foods, hormones, and inflammation can all affect water retention.

✅ Pro Tip:
Drink your water, boo. Half your body weight in ounces daily is a good start. Add lemon, mint or cucumber for a little vibe.

2️⃣ Muscle Mass

• Muscle burns more calories at rest than fat — so the more lean muscle you have, the higher your metabolism.

• Losing weight without strength training can cause you to lose muscle, not just fat (and we don’t want that!).

✅ Pro Tip:
Incorporate strength training 2–3x a week — bodyweight moves, resistance bands, or weights. Even walking uphill counts.

3️⃣ Bone Density

• Your bones aren’t just holding you up; they actually contribute to your weight.

• Weight-bearing exercises help keep your bones strong and dense (especially important as we age!).

✅ Pro Tip:
Load-bearing moves like squats, lunges, or simple bodyweight exercises work wonders.

4️⃣ Fat Mass

• We need some fat to survive (especially for hormones, brain health, and insulation).

• The problem is excess fat, particularly visceral fat — the stuff around your organs that increases your risk for diseases like diabetes and heart conditions.

✅ Pro Tip:
Focus on fat loss, not weight loss. Prioritize nutrition, balanced meals, and movement over crash dieting.

🧘🏽‍♀️ So, How Do You Maintain a Healthy Body Weight?

• ✔️ Eat balanced meals — protein, healthy fats, fiber-rich carbs, and colorful veggies on your plate.

• ✔️ Stay hydrated — water first, caffeine second.

• ✔️ Move your body daily — strength training + cardio + flexibility.

• ✔️ Manage stress — cortisol (your stress hormone) loves to cling onto fat when you’re overwhelmed.

• ✔️ Sleep like it’s your side hustle — 7-9 hours to keep your hormones and metabolism in check.

• ✔️ Stay consistent, not perfect — progress over perfection, always.

📣 Ready to Ditch the Confusion and Get a Real Plan?

Stop guessing and start moving with purpose. My Fat Loss Formula e-book breaks down everything you need to know about fueling fat loss the smart way — no starving, no gimmicks, just real strategies that work.

💖 Inside The Fat Loss Formula, you’ll learn:
✅ How to balance your meals for fat loss
✅ The truth about carbs, fats, and protein
✅ Simple tips to stay consistent even on busy days
✅ How to measure progress without obsessing over the scale

🔥 Ready to get started?
👉🏽 Download your copy of The Fat Loss Formula today and let’s get to work!

Because sis, you deserve to feel good in your body — strong, energized, and empowered.

🥣 Recipe of the Day: Blackberry Chia Protein Pudding Jar

(Fuel Your Body. Satisfy Your Sweet Tooth. Support Your Healing.)

Here’s the thing — eating well doesn’t have to be boring OR complicated. Today’s Recipe of the Day is bringing you flavor, nutrition, and that perfect balance of sweet and satisfying without the sugar crash.

Say hello to the Blackberry Chia Protein Pudding Jar — packed with fiber, healthy fats, antioxidants, and protein to fuel your body the right way.

Whether you need a grab-and-go breakfast, a post-workout snack, or just something to keep your blood sugar steady between meals, this jar right here? She understood the assignment.

Blackberry Chia Protein Pudding Jar Recipe

🌿 Why This Recipe Loves You Back: Nutritional Benefits

🖤 Chia Seeds

Tiny but mighty! Chia seeds are loaded with:

• Omega-3 fatty acids (anti-inflammatory)

• Fiber (13–15g in this recipe!) to support gut health and keep you full

• Calcium & magnesium for strong bones and muscle function

💪🏽 Greek Yogurt (0% Fat)

• Excellent source of protein (muscle recovery and satiety)

• Rich in probiotics for healthy digestion

• Provides calcium for bone strength

🥛 Unsweetened Almond Milk

• Low in calories, dairy-free, and often fortified with vitamin D

• Keeps the pudding creamy without the added sugars

🫐 Blackberries & Raspberries (Mashed + Topping)

• Antioxidant powerhouses that fight oxidative stress

• High in vitamin C for immune support

• Provide fiber to keep your digestion moving smoothly

💥 Vanilla Protein Powder (Plant-Based or Whey)

• Adds 33–38g of protein to the recipe (depending on the powder used)

• Supports muscle repair and blood sugar balance

• Helps make this a complete meal or snack, not just a sugar bomb

🌰 Sliced Almonds

• A source of vitamin E (skin health + immune function)

• Provide healthy fats that support heart health

• Add the perfect crunch for texture and satisfaction

✨ Vanilla Extract

• Adds warmth and flavor without added sugar

• Can support calm and relaxation (yes, vanilla has soothing properties!)

🥄 Macros Per Serving (Estimated):

• Calories: 380–410

• Protein: 33–38g

• Carbs: 30–33g

• Fiber: 13–15g

• Fat: 14–17g

Macros may vary depending on the brand of protein powder and almond milk used.

💖 Why This Recipe Works for Anti-Inflammatory Eating:

• ✔️ High in antioxidants and fiber

• ✔️ Balanced protein, fat, and carb profile = steady blood sugar (no crashes)

• ✔️ Omega-3s from chia seeds = fight inflammation at the root

• ✔️ Naturally sweetened by fruit, not refined sugar

🎁 Ready for More Recipes Like This?

Get your hands on my FREE 3-Day Anti-Inflammatory Meal Plan — packed with easy, delicious meals to help you eat well, heal naturally, and feel empowered!

👉🏽 Click here to grab your free plan now!

Because healing your body shouldn’t feel like punishment — it should feel like LOVE.

5 Tips for Removing Inflammatory Behaviors From Your Life

(Because Healing Ain’t Just About What’s on Your Plate)

When we talk about inflammation, most folks instantly think about swollen joints or what’s going on inside their body. But sis, let me keep it real with you — inflammation isn’t just physical. It can be emotional. Mental. Spiritual. Relational. And if you’re not careful, it’ll silently steal your peace, your joy, and your health.

So today, we’re not just talking about cutting out fried foods (though… yes, do that too). We’re talking about detoxing your WHOLE life — body, mind, and spirit. Because true healing requires a full sweep.

Here are 5 powerful ways to remove inflammatory behaviors from your life so you can make room for peace, healing, and growth:

1. Stop Feeding Your Body Foods That Feed Inflammation

Look, I’m not saying never enjoy a slice of cake again. But sugar overload, processed junk, and refined carbs are out here causing chaos inside your body like toxic exes you keep letting back in.👀

✅ Add more leafy greens, fatty fish (like salmon), turmeric, ginger, berries, and olive oil into your meals.
✅ Say less to the white sugar and white flour, and more to real, whole foods God placed on this earth to nourish you.
✅ Pro tip: Drinking water with lemon, cucumber, or mint? Chef’s kiss for flushing out the nonsense.

🛑 Inflammatory behavior to ditch: Mindless snacking on junk when you're stressed. Try deep breathing, prayer, or journaling instead.

2. Move Your Body Like Your Life Depends on It (Because It Does)

You don’t have to be out here training like you’re going to the Olympics — but you DO need to move. Stagnation breeds inflammation. Movement promotes healing.

🚶🏽‍♀️ Walking counts. Stretching counts. Dancing in your kitchen to your favorite praise playlist? Oh, that counts too.

Exercise helps:

• Lower cortisol (your stress hormone)

• Reduce chronic inflammation

• Boost your mood like WHOA

🛑 Inflammatory behavior to ditch: Sitting all day with no breaks. Set a timer. Get up. Move your body. Even 10 minutes makes a difference.

3. Set Boundaries Like Your Peace Depends on It (Because It Does)

Some people are like sugar to your soul — sweet at first, but cause all kinds of damage if you let ‘em stay too long.

💡 Say NO to:

• One-sided relationships

• Energy vampires

• People who gaslight, disrespect, or drain you

Remember: “No” is a holy word. You don’t need to explain, justify, or debate your boundaries. Protect your peace at all costs.

🛑 Inflammatory behavior to ditch: Saying yes when your spirit is screaming no.

4. Manage Your Mindset — Thoughts Can Be Toxic Too

Scripture says “Be transformed by the renewing of your mind” (Romans 12:2). That means what you’re thinking on repeat is shaping your reality — and your health.

📌 Stop rehearsing failure.
📌 Stop entertaining thoughts like “I’m not enough,” “I’ll never get it right,” or “I always mess up.”
📌 Speak life over yourself daily.

✨ Try this affirmation: “I am fearfully and wonderfully made. I release what doesn’t serve my healing.”

🛑 Inflammatory behavior to ditch: Negative self-talk and limiting beliefs that keep you stuck.

5. Prioritize Rest — Hustle Culture Will Have You Inflamed and Depleted

Burnout is inflammatory. Period.

God Himself rested on the seventh day. What makes you think you don’t need to? Rest isn’t lazy. Rest is holy. Rest is productive.

✅ Honor your sleep.
✅ Turn off the phone.
✅ Take breaks without guilt.
✅ Breathe. Pause. Pray.

🛑 Inflammatory behavior to ditch: Believing you have to earn your rest. Nah, sis — rest is your birthright.

🌿 Ready to Jumpstart Your Anti-Inflammatory Journey?

If you're ready to fuel your body with love while showing up for your peace and purpose… I got you!

👉🏽 Grab my FREE 3-Day Anti-Inflammatory Meal Plan — filled with simple, nourishing recipes that support your healing and keep the guesswork out of what to eat next.

💖 Click here to download your free plan and start feeling better from the inside out!

Because your wellness should be simple, sustainable, and soul-nourishing — just like the life God has for you.

Fiber Friday: 6 Amazing Benefits of Eating Enough Fiber 🍎🌾

Welcome to Fiber Friday—your weekly reminder to give your gut some love and load up on nature’s scrubbing broom: fiber!

Whether you're just starting your healthy eating journey or you're looking for ways to level up your nutrition, fiber is a foundational piece of the puzzle. And the best part? It’s not only good for you—it’s delicious and easy to incorporate with the right plan (like the Simplify Healthy Eating Meal Plan 😉).

Let’s dive into 6 powerful benefits of eating enough fiber and how it can change the game for your health:

6 Amazing Benefits of Eating Enough Fiber

1. Supports Gut Health

Fiber feeds the good bacteria in your gut, keeping your digestive system running smoothly. A healthy gut microbiome boosts mood, immunity, and even your skin health. Think of fiber as fertilizer for your internal garden!

2. Helps to Remove Waste From the Body

Fiber adds bulk to your stool and helps everything move through your system like it should. That means less bloating, regularity, and more detoxification the natural way.

3. Supports Blood Sugar Control

Soluble fiber slows the absorption of sugar, preventing blood sugar spikes and crashes. This is especially important for those managing insulin resistance, prediabetes, or type 2 diabetes.

4. Can Help to Lower Cholesterol

Certain types of fiber bind to cholesterol in your digestive tract and help remove it before it enters your bloodstream—supporting heart health one bite at a time.

5. Supports the Immune System

A fiber-rich gut = a thriving immune system. Nearly 70% of your immune cells are found in your gut, so keeping that environment strong and balanced is key to fending off illness.

6. Helps Control Appetite and Manage Weight

Fiber-rich foods keep you full longer and reduce the urge to snack unnecessarily. Plus, most high-fiber foods are naturally low in calories and nutrient-dense—win-win!

💡 Fiber Tip: Add it Gradually

If your current diet is low in fiber, increase your intake slowly and drink plenty of water to help your body adjust without discomfort.

🥗 Need Help Getting More Fiber?

The Simplify Healthy Eating Meal Plan Membership makes it easy to nourish your body with delicious, fiber-rich meals every single day.
Inside, you’ll get:

✅ Anti-inflammatory, gut-friendly recipes
✅ Weekly grocery lists and prep guides
✅ A no-stress path to healthy eating
✅ Tools to build confidence in your kitchen

🎉 Make Fiber Friday part of your new rhythm!
👉 Join the Meal Plan Membership Today and start fueling your body with what it truly needs—one fiber-filled bite at a time.

Smoothie of the week: Turmeric Ginger Protein Smoothie

A Healing Boost in Every Sip

Looking for a delicious way to boost your energy, support your immune system, and fuel your day? Say hello to your new go-to smoothie—our Turmeric Ginger Protein Smoothie! 💛

This vibrant, anti-inflammatory powerhouse is more than just tasty—it’s loaded with healing ingredients designed to support your body from the inside out. Whether you're on a wellness journey, recovering from inflammation, or just trying to simplify your healthy eating habits, this smoothie checks all the boxes.

Tumeric Ginger Spice Smoothie

🌿 What’s Inside and Why It’s Powerful:

1 scoop plant-based or whey protein powder
✅ Helps build and repair muscle
✅ Keeps you full and supports metabolism

1 tbsp chia seeds
✅ High in omega-3 fatty acids
✅ Great for digestion and blood sugar balance

½ cup frozen mango
✅ Packed with antioxidants and vitamin C
✅ Adds natural sweetness and creaminess

1 cup unsweetened almond milk
✅ Low in calories and sugar
✅ A dairy-free base rich in vitamin E

¼ tsp grated fresh ginger
✅ Fights inflammation and soothes digestion
✅ Supports immunity and circulation

½ tsp turmeric powder + a pinch of black pepper
✅ Turmeric contains curcumin, a powerful anti-inflammatory compound
✅ Black pepper boosts curcumin absorption for maximum benefits

🥤 Blend it all up and enjoy the glow from the inside out.

This smoothie is a perfect addition to your morning routine or post-workout recovery. It's also a small preview of the simple, nourishing meals you’ll find inside the Simplify Healthy Eating Meal Plan Membership.

🌟 Join the Movement: Simplify Healthy Eating

If you're tired of overthinking what to eat or struggling to stay consistent, the Simplify Healthy Eating Meal Plan Membership is here to help.
You'll get:

✅ Easy-to-follow, simple to prepare meal plans
✅ Grocery guides and recipes to save time
✅ Exclusive smoothie ideas just like this one
✅ Support to keep you on track

Let’s ditch the overwhelm. Let’s eat well, heal naturally, and live empowered—together.

👉 Join the Meal Plan Membership Today

Recipe of the Day: Mint Chocolate Protein Energy Bites🍫

If you're looking for a sweet treat that won’t derail your healthy eating goals, these Mint Chocolate Protein Energy Bites from Simplify Healthy Eating are exactly what your body (and taste buds) have been craving. Packed with wholesome ingredients and naturally sweetened, they offer the perfect balance of indulgence and nutrition—without the guilt.

Why You'll Love This Recipe:

These bites are more than just a tasty snack. Each ingredient plays a powerful role in supporting your health and energy levels, making this recipe an excellent option for post-workout fuel, a midday pick-me-up, or a healthy dessert.

🌱 Nutrient-Packed Ingredients:

• Rolled Oats: A fiber-rich whole grain that helps support digestion and provides long-lasting energy.

• Chocolate Protein Powder: A great way to boost your protein intake to help with muscle repair and satiety. Choose your preferred type—whey, pea, or plant-based.

• Unsweetened Cocoa Powder: Rich in antioxidants like flavonoids that support heart health and reduce inflammation.

• Sunflower Seed or Almond Butter: These healthy fats promote brain health and help you stay fuller longer.

• Unsweetened Almond Milk: A low-calorie alternative to dairy with added calcium and vitamin E.

• Shredded Coconut: Adds texture and healthy fats while enhancing flavor.

• Chia Seeds & Ground Flaxseed: Tiny but mighty! These superfoods are loaded with omega-3s, fiber, and plant-based protein.

• Mint Extract: Refreshing and naturally soothing to the digestive system.

• Monk Fruit Sweetener: A zero-calorie natural sweetener that won’t spike your blood sugar.

• Dark Chocolate Chips (70%+ cacao): The perfect indulgent touch loaded with antioxidants and mood-boosting compounds.

Mint Chocolate Protein Energy Bites

👩🏽‍🍳 How to Make It:

1. In a large bowl, mix together oats, protein powder, cocoa powder, shredded coconut, chia seeds, and flaxseed.

2. In a separate bowl, blend the nut butter, almond milk, mint extract, and sweetener.

3. Combine wet and dry mixtures. If it’s too dry, add more almond milk—one tablespoon at a time.

4. Fold in the dark chocolate chips.

5. Roll into 1-inch balls and place them on a parchment-lined baking sheet.

6. Refrigerate for at least 30 minutes.

7. Enjoy 2 bites per serving and store the rest in the fridge!

💪 Macro Breakdown (Per Serving of 2 Bites):

• Calories: 150–180 kcal

• Protein: 5–10g

• Carbs: 10–15g

• Fiber: 3–5g

• Fat: 7–10g

Macros are estimated and may vary based on ingredients used.

🍬 Sweet Tooth Satisfaction, Zero Regret

These Mint Chocolate Protein Energy Bites are proof that you can satisfy your cravings with clean, wholesome ingredients. Whether you're looking for a quick snack or a healthy way to enjoy chocolate, this recipe checks all the boxes.

✨ Eat well. Feel energized. Stay empowered.

Pin it, share it, and don’t forget to tag us when you make your own! #SimplifyHealthyEating

📍 SimplifyHealthyEating.com

8 Habits to Reduce Cravings and Balance Hormones

Simple shifts that make a big difference

Cravings. Mood swings. Fatigue. That “off” feeling you can’t quite explain. Many of us experience these symptoms daily, often thinking they’re just part of life. But the truth is, imbalanced hormones may be at the root of it all — and the good news? You have more control than you think.

Here are 8 empowering habits to help you reduce cravings, support hormonal harmony, and show up as your best self — body, mind, and spirit.

1. Start Your Day with a Protein-Rich Breakfast

Skip the sugary cereals and pastries. A breakfast rich in protein (like eggs, Greek yogurt, or a smoothie with plant-based protein) stabilizes blood sugar and keeps cravings at bay throughout the day.

2. Hydrate with Purpose

Dehydration often masquerades as hunger. Aim to drink half your body weight in ounces of water daily. Infuse it with lemon or mint for a refreshing twist that supports detox and digestion.

3. Embrace Healthy Fats

Don’t fear the fat — just choose the right kind! Avocados, nuts, seeds, and olive oil provide essential fatty acids your hormones need to function properly.

4. Reduce Processed Sugars and White Flour

Refined sugars spike your insulin, cause energy crashes, and wreak havoc on hormonal balance. Replace them with naturally sweet options like fruit, raw honey, or dates in moderation.

5. Get Consistent, Restorative Sleep

Hormonal repair happens while you sleep. Aim for 7–9 hours per night and create a relaxing evening routine to support deeper, more restorative rest.

6. Move Daily — Without Punishment

Movement boosts metabolism and helps regulate cortisol. Find joy in it: dance, walk, stretch, lift. This is about celebrating your body, not punishing it.

7. Manage Stress with Mindfulness

Chronic stress throws hormones out of whack, especially cortisol and insulin. Practice breathwork, meditation, or journaling daily to keep your nervous system calm and centered.

8. Track Your Emotional & Physical Triggers

Your body is always talking — the key is learning to listen. Journaling helps you identify what foods, thoughts, or habits throw you off balance. Over time, you’ll uncover patterns and find your unique rhythm.

Ready to Reinvent Your Routine?

If you’re ready to step into a new level of healing, clarity, and alignment, the New Beginnings Mindset Journal is your next best step. This journal is designed to help you:

• Track your food, mood, and habits

• Reflect with intention

• Reset your mindset daily

• Discover emotional triggers tied to cravings

• Reconnect with your purpose and power

This isn’t just a journal — it’s your personal guide to transformation from the inside out.

✨ You don’t have to figure it all out alone. Let this be your safe space to grow, heal, and begin again.

Grab your copy of the New Beginning Mindset Journal today and take the first step toward a more balanced, empowered you.

🥑 Healthy Fat is Your Friend: 6 Affordable Foods to Fuel Your Body

For years, fat got a bad rap. But let’s set the record straight: healthy fat is your friend—not your enemy. When you choose the right sources, fat becomes a powerful ally in your journey toward better energy, brain function, hormone balance, and even fat loss.

Today, we’re highlighting 6 low-cost, nutrient-rich sources of healthy fats that are easy to incorporate into your daily meals—even on a budget.

🫒 1. Olives

Olives are more than just a pizza topping—they’re full of monounsaturated fats that support heart health and reduce inflammation. Plus, they’re rich in antioxidants that protect your cells from damage. Add them to salads, snack boards, or eat them right out of the jar! (Not gonna lie…I prefer olive oil to the olive itself, but to each h/her own🤣)

🥜 2. Nut Butters

Almond, peanut, cashew—you name it. Natural nut butters provide healthy fats, protein, and fiber, keeping you full longer and helping stabilize your blood sugar. Just watch out for added sugars or oils in processed brands.

🌱 3. Chia Seeds

Don’t underestimate these tiny super seeds! Chia seeds are packed with omega-3 fatty acids, fiber, and protein. They help with digestion, energy, and inflammation. Stir them into smoothies, yogurt, or overnight oats.

🥑 4. Avocados (Fresh or Frozen)

Creamy, satisfying, and loaded with nutrients, avocados are a top source of heart-healthy monounsaturated fats. They’re also rich in potassium, which supports nerve and muscle function. Frozen avocado chunks are a great budget-friendly alternative when fresh ones are pricey.

🧆 5. Hummus

Made from chickpeas and tahini (sesame paste), hummus is a delicious, versatile spread that gives you healthy fats and plant-based protein. Use it as a dip, sandwich spread, or salad topper.

🌻 6. Sunflower Seeds

Sunflower seeds are not only affordable, they’re also a fantastic source of vitamin E, selenium, and healthy fats. Sprinkle them on salads, oatmeal, or eat them as a snack for a satisfying crunch.

🧠 Why You Need Healthy Fats

Healthy fats help your body:

• Absorb essential vitamins (A, D, E, and K)

• Support brain function and memory

• Keep your skin glowing and joints lubricated

• Balance hormones

• Stay satisfied after meals (goodbye, cravings!)

When you remove the fear around fat and focus on quality sources, you’ll notice your energy stabilize, your focus sharpen, and your cravings drop.

✨ Quick Tip:

Start small. Try adding 1-2 healthy fat sources per meal—like avocado in your smoothie, sunflower seeds on your salad, or hummus as a dip with raw veggies.

💬 Let’s Keep It Simple & Empowered

Inside the Simplify Healthy Eating Meal Plan Membership, you’ll learn exactly how to build balanced meals using foods like these—without the guesswork. You’ll get:

✅ Weekly meal plans
✅ Grocery lists
✅ Anti-inflammatory recipes
✅ Smoothies, snacks, and more

🌟 Join today and take the stress out of eating healthy!
Head to SIMPLIFYHEALTHYEATING.COM to secure your spot.

Because nourishing your body should be simple—and you deserve to feel empowered every single day.

🍌 Smoothie of the Week: Cinnamon Spice Protein Smoothie

Need a cozy, nourishing boost that satisfies your sweet tooth and fuels your body? This week's Smoothie of the Week is the Cinnamon Spice Protein Smoothie—a delicious blend of anti-inflammatory goodness, plant-based protein, and natural sweetness.

Whether you're kickstarting your morning or looking for a post-workout refuel, this smoothie is packed with powerhouse ingredients that support your wellness goals. Let’s take a closer look at what makes this blend so beneficial for your body.

Cinnamon Spice Smoothie Recipe

🥤 What’s in the Cinnamon Spice Protein Smoothie?

✅ 1 Cup Unsweetened Almond Milk

Low in calories and high in vitamin E, almond milk is a fantastic dairy-free alternative that supports skin health and contains healthy fats that may help reduce inflammation.

✅ 1 Scoop Vanilla Protein Powder

Protein helps rebuild muscle, keeps you full longer, and supports a strong metabolism. Choose a clean, high-quality vanilla protein powder—plant-based or whey depending on your dietary needs.

✅ ½ Small Frozen Banana

Bananas add natural sweetness and are rich in potassium, which helps regulate blood pressure and muscle function. The fiber also supports digestive health.

✅ ½ Tsp Cinnamon

This warm spice isn’t just delicious—it’s anti-inflammatory, helps regulate blood sugar levels, and may even support heart health.

✅ ½ Tsp Vanilla Extract

Pure vanilla isn’t just for flavor. It contains small amounts of antioxidants and adds a comforting aroma and taste that ties the whole smoothie together.

✅ ½ Tbsp Chia Seeds

Chia seeds are nutrient-dense superfoods, loaded with omega-3 fatty acids, fiber, and protein. They support heart health, digestion, and energy levels.

🌿 Why This Smoothie Works

This smoothie delivers a powerful combo of healthy fats, fiber, protein, and antioxidants. The cinnamon and chia seeds help fight inflammation while the banana and protein powder keep your energy stable and cravings at bay. It’s creamy, comforting, and incredibly satisfying—all while helping you stay on track with your healthy eating goals.

💡 Pro Tip:

For extra creaminess and more anti-inflammatory punch, blend it with a few ice cubes and top with a sprinkle of ground flaxseed or a pinch of nutmeg!

🙌 Ready to Simplify Healthy Eating?

If you’re loving this smoothie recipe, imagine having 30+ days of simple, delicious meals planned out for you—plus grocery lists, bonus recipes, and all the support you need to stay consistent.

🎯 Join the Simplify Healthy Eating Meal Plan Membership and get:

• Fresh smoothie recipes like this one each week

• Easy, done-for-you grocery guides

• Nourishing meals that fit your busy lifestyle

• Access to exclusive resources and wellness tips

👉 Tap into a healthier, simpler way of eating at SIMPLIFYHEALTHYEATING.COM

Because you deserve to eat well, heal naturally, and live empowered.