Sweet & Spicy Fish Tacos

fish tacos


I’m one of those people that could eat seafood every day, it doesn’t matter whether it’s fish, shrimp, sushi, crab, or calamari–I’m not picky in that department. It’s one of the many reasons why I’m super excited to be going on a trip to Seattle in a few short weeks. I will be documenting my seafood pics like you would expect any instagram happy food blogger to be.


I’m always surprised when I hear someone say they hate all seafood. While I completely understand some people not liking canned tuna or other “fishy” types of seafood, there are several extremely mild tasting options like tilapia or cod that should be given a fair chance on the palate. The beauty of a fish taco is that all the great tasting flavors of the slaw and sauce are a complement to the fish, so you never feel like the fish taste is overpowering the meal. Plus, this is one of the simplest fish taco recipes you’ll find; I made sure it fit my #HealthyInUnder30 criteria. So you won’t be in the kitchen for very long before you are enjoying these flavorful tacos.


This sweet and spicy fish taco recipe is so speedy because it uses pre-cut broccoli slaw, which you can buy in the fresh produce section of the grocery next to the salad mixes. I also used canned diced pineapple to save time, but feel free to use fresh if you have the time to cut it (nothing beats fresh pineapple)! The only time you need your knife is to cut a lime into wedges, and possibly again if you want to top your tacos with diced avocado.



Crockpot Mexican Shredded Chicken Soup

mexican chicken soup 010


Don’t you just love all of the spicy and savory flavors found in Mexican food? I’ve been known to eat one too many homemade fluffy tortillas covered in queso at my local Mexican restaurant–those things are addictive–and terrible for you. Most Mexican restaurants are anything but healthy; the only vegetable in sight is usually salsa. The fact that there might be some tomatoes hiding in your sour cream and cheese covered enchiladas probably doesn’t count for much. Thankfully, you can have all the wonderful flavors of a Mexican dish at home, without all the cheese-covered guilt! Although, don’t feel like you can’t add a little shredded cheddar on top of your soup (I know I did).


This meal most definitely meets the #HealthyInUnder30 criteria. Prep time is 15 minutes to get all the ingredients into the crockpot, and then an additional 5 minutes right before eating when you mix in the cilantro, lime, and avocado. This meal is also packed full of veggies: tomatoes, red pepper, jalapeno, onion, and avocado. The lime juice, cilantro, and cumin add that classic Mexican taste. All you need to complete this delicious soup is a little dollop of Greek yogurt and a sprinkling of cheese, and your taste buds (and waistline) are guaranteed to be happy.



Protein bar deconstructed: roasted soybeans, nuts, and dark chocolate

Soynut, almond, pepita mix 012


Does anyone else feel like summer flew by? My blogging has definitely been inconsistent recently, but it’s been a busy few months! I started a new job teaching counseling lab for

nutrition students, and I trained for and completed my first triathlon! Finishing a triathlon

I'm on the left with my Red Coyote tri buddy Kathy!

I’m on the left with my Red Coyote tri buddy Kathy!

wasn’t one of my original goals this year, but I was challenged by a client to do one, and I’m so glad I did. I had such a fun time, and I can’t wait to do another one. While my swim still needs some work (okay, it needs a lot of work) I successfully finished an extended sprint distance tri: 1000 yard swim, 20 mile bike, and a 4 mile run. I was no where near the top finisher, but I didn’t finish last, and that was my only goal! I really just wanted to have fun with it. There are definitely people who take those races very seriously, and other people who are in it for the experience and great feeling of accomplishment you have after completing one–that’s me!


Now onto a super simple recipe!


For anyone looking to have an easy power breakfast before work or after a hard workout, I definitely recommend topping off your oatmeal or Greek yogurt with this deconstructed protein bar. I really love the Evolution roasted soybean and pepita protein bar, but I don’t like to just have a bar for breakfast; they don’t keep me full, and they aren’t cheap. I’m also always looking for ways to bump up the protein content of my normal breakfast using real food and without leaning on protein powders. So I took the super healthy roasted soybean, which really is just a great crunchy vegetarian protein and used it as a base for this mix. You can buy a big bag of plain roasted soybeans for a few dollars. I then mixed the soybeans with pumpkin seeds, almonds, and extra dark chocolate chips to make my perfect protein mix. The chocolate really just makes it fun! I gave it all a few quick pulses in the food processor to break up the almonds and soynuts into smaller pieces, and then it’s ready to eat!


I’ve mixed this nutty concoction into plain Greek yogurt that I sweetened with a little maple syrup or honey and sliced strawberries or bananas. It’s also a great way to add crunch and extra protein to your morning oatmeal! The mix itself is really just mildly sweet from the chocolate, so it pairs great with naturally sweet fruit.


roasted soybean yogurt strawberry breakfast bowl


Don’t Be Dehydrated: Key Hydration Tips

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Is there anything better than an ice cold glass of water after a long training run or bike ride in the summer time (maybe a nap too)? When we are talking about performing optimally on your run, there is nothing more important than staying properly hydrated during, and not just after. Dehydration can slow you down, and increase recovery time and stress on your body. Do you know how much fluid you should be drinking on your run? Let me help you figure it out.


Sweat rate: Step one in figuring out how much H2O you should be drinking is to determine your sweat rate. To do this, you should weigh yourself naked right before and after exercise, adding back in any fluid you drank on the run. Any weight difference is the amount of water lost as sweat (1 lb = 16 oz fluid). So if you lost 2 lbs, then that equals 32 oz of water lost as sweat. If you drank 8 oz during your run, you add that back in, and it means you lost 24 oz (32oz – 8oz) or 1 1/2 lbs. The next time you run that distance you should plan to drink 80-100% of the amount lost to stay hydrated. You don’t want to drink to discomfort, but you should shoot for regular fluid intake throughout your run to eliminate excess fluid sloshing around in your stomach. Practice drinking fluids during training, so  that you can get an idea of how much fluid your body can comfortably tolerate.


Thirst: Thirst can be decreased during exercise or even overridden by the brain. You may have lost 1% of your body weight before you even feel thirsty, which is 3 cups (24 oz) for a 150 lb person.  A 2% weight loss meets the definition for dehydration, and a 3% loss can impair performance and cause you to lose mental focus.


Daily hydration checking: Check the color and quantity of your urine every day. If you have small amounts of dark urine, then it means your body is concentrating metabolic wastes and you need to drink more. Vitamin supplements can cause urine to be darker, so the overall amount can sometimes be a better judge than color.


Signs of chronic dehydration: Fatigue, headache, and lethargy—these symptoms commonly occur during the hot summer months.


Electrolytes: Replacing electrolytes, specifically sodium is very important when you are exercising for over an hour. Plain ol’ water will do for exercise under an hour. Sodium losses can range from 800 mg to as high as 1600 mg per quart (32 oz) of sweat. People who are not as acclimated to heat and are less fit will sweat higher amounts of sodium. Muscle cramps can also be associated with dehydration, so if you sweat more than the average person, try to consume sodium containing fluids while exercising, because it will help you retain fluid. If you find it difficult to drink enough to stay hydrated, sodium containing foods can help stimulate thirst and retain fluid. Target intake is 250-500 mg of sodium per hour, which is the amount in 20-40 oz of Gatorade.


Hyponatremia: A dangerous condition that occurs when blood sodium levels become dangerously low from diluting the blood with too much water. Hyponatremia tends to affect those who exercise longer than 4 hours in the heat; it’s good to avoid plain water before an event, and eat salted foods and fluids prior to exercise like pretzels, salted oatmeal, and soup. You should also consume salty food during the event, and stop drinking water if your stomach is sloshing during the run.


Fluids before exercise: Shoot for 5-7 ml/kg or 2-3 ml/lb (one oz = about 30 ml) four hours prior to exercise. This will allow excess fluids to be eliminated prior to exercise or an event. Drinking a beverage with sodium, or having a sodium containing snack can help you drink more and retain fluid.  Over-hydrating can make you need to use the bathroom during a run, and dilute your electrolytes. Drink again 5 to 15 minutes pre-exercise.


Fluids during exercise: Prevent excessive dehydration, more than a 2% weight loss, while exercising. If you are exercising for more than 3 hours you really should know your sweat rate to prevent dehydration. Best hydration ratio: per 8 oz of fluid = 110-170 mg sodium, 20-50 mg potassium, and 12-24 grams of carb, which is about 50-95 calories. Drinks like Gatorade and Accelerade have the right combo of sodium, potassium, and carbs. If you prefer another glucose source like dried fruit or gummy candies, both Nuun and GuBrew tabs have the appropriate amount of sodium and potassium without additional calories from carbohydrates.  You should consume 30-60 grams of carb (120-240 calories) per hour when exercising hard for longer than an hour to maintain normal blood glucose and sustain a workout.


Fluids after exercise:  Drink 50% more than you lost to enhance recovery from dehydration. Most people can recover with normal meals and water. Sipping over a longer period of time is more beneficial than drinking a large volume in one sitting, because your body can only absorb so much fluid at once.  After a big event you should continue to hydrate over the next 24 to 48 hours.

Foods/Drinks that are hydrating: You don’t need to exclusively focus on water for rehydration; there are a lot of vitamin and mineral rich foods that have a high water content and count towards rehydration.


  • Fruits—strawberries, oranges, cantaloupe, peaches, apples, grapes, watermelon
  • Vegetables—cucumbers, bell peppers, lettuce, celery, carrots, broccoli
  • Dairy—milk, yogurt, cottage cheese
  • Tea—green tea, herbal tea
  • Orange juice and other juice ( I prefer whole fruit)
  • Coconut water
  • Coffee
  • Chia seeds + fruit juices


Drink up!

Egg & Pepper Stuffed Pitas

egg & veggie pitas


I’ve hit a gardening milestone! These #HealthyInUnder30 egg and pepper stuffed pitas are the first meal I’ve made where ALL the vegetables came from my garden. I thought the fresh veggies tasted extra flavorful, but it is possible my brain was trying to justify all the mosquito bites I got watering my garden every day (nothing says sexy legs like multiple bug-bites).


Filling half a whole wheat pita with eggs and veggies is a super easy dinner or breakfast meal. I actually ate one before I started this blog post! There’s something convenient about not having to use a fork with your meal. As an added bonus, this dish is super customizable; you can use whatever veggies you want! I went with an assortment of chopped peppers and a tomato from my garden, then topped it all with some shredded mozzarella. But I’ve also made it with shredded carrots, jalapeno, spinach, and a little cream cheese spread inside the pita –delicious! If I’m really trying to save time I’ll make scrambled eggs in the microwave and use raw vegetables. So pick your favorite way to make scrambled eggs and your veggie combo of choice, and you’ll have a healthy meal ready in no time!