Are you wiped at the end of a long work day? 

“I am not completely wiped when I get home from work any more.”

 “I used to come home from work and have to lay down. I don’t have to do that anymore!” 

Do you Need more energy to enjoy the evenings with your kiddos? 

We can help!  One of the most controllable things that you can do is eat well balanced nutritious meals throughout the day and this will set you up for not only consistent energy during your work day and you will come home and feel ready to tackle the evening with your family instead of needing to take a nap!

 I never would have believed you……

Summit Health has helped over 300 people find a better path to HEALTH, WELLNESS & NUTRITION!  300 people! Wow. And to think we are just getting started! 

We started out with 0 clients and right away 3 people showed trust, faith and confidence in our ability.  And the rest is history.  When we look at clients served it’s not just the 2500+ pounds we have helped people to lose.  Want to know what really matters to us…it’s 

  • The confidence our clients have gained.
  • The ability to run and play with their kids.
  • The clothes that were sitting at the back of their closet that they finally get to wear!
  • The photos they aren’t afraid to share of their beach vacation.
  • The energy they have to slay the day! Everyday! 
  • The quality sound sleep they have always desired but never attained.
  • The millions of emails and advertisements that they get to scroll on by because they don’t need the “fat loss secrets” or the “secret supplement” because they have learned what a balanced healthy diet looks like FOR THEM! And they are LIVING IT! 

Microwave Brownie Zucchini Oats

I love this recipe because I am always looking to get more veggies in my own diet but also in the daily diets of my clients.  Getting veggies in for breakfast seems to be such a challenge but this is a fun and delicious way to make it happen.  

You can pre-make each bowl for the week or prep the ingredients and then make it each day! Either way enjoy the chocolate deliciousness and the joy of getting in more veggies even for breakfast!

INGREDIENTS

  • 1/2 cup zucchini “riced”, finely grated, or processed until pretty smooth (100 g)
  • 1/3 cup cup old fashioned oats (I used GF) (30 g)
  • 1/2 scoop chocolate protein powder (15 g)*
  • 1 tsp dark cocoa powder (5 g)
  • 1 tbsp Califia Farms almond milk creamer- all flavors are good! (15 g)**
  • 1 tsp mini chocolate chips (5 g)
  • Pinch of salt
  • Stevia to taste*

INSTRUCTIONS

  • Mix everything in a large cereal bowl and microwave for about 2 minutes. Give it a good stir and microwave for another 1-2 minutes. Top with your favorite toppings and enjoy!
  • I love mine drizzled with a little more cashew milk, then topped with some dairy-free whipped cream, some berries or bananas, and of course a little nut butter.

NOTES

Protein: This is delicious with the brownie batter protein by CSE (whey), or the chocolate by Active Stacks (beef, which means non-dairy.) Feel free to experiment with whatever you’ve got!

Creamer: Feel free to just use your favorite milk or nut milk. It’s just 1 tbsp so the macros will hardly change regardless.

Dairy and Gluten Free: I use GF oats from Trader Joe’s or Bobs, and the Active Stacks Beef protein powder to make this both gluten and dairy free.

NUTRITION

Serving: 1bowl
Fiber: 6.1g
Calories: 197kcal
Fat: 4.7g
Protein: 14.2g
Carbohydrates: 28.6g

Are you stressed out about self care?

Everyone is saying take more time for yourself. Thinking about letting your to-do list go and jumping in a bubble bath creates more anxiety than refreshment because you have so much on your mind!  We get it!  

We have learned that self care is about a lot more than bubbles and baths.

Practical Self Care that won’t leave you more stressed and behind: 

  • Take 10 minutes to clean the kitchen before you head to bed 
  • Each day after, take 5 minutes to look at your schedule for the day and mentally prioritize where you need to spend your energy and focus. 
  • Take 2 hours on the weekend to prep and plan meals and snacks for the week. 
  • Buy back some precious time and use instant cart or grocery pickup.
  • Spend time with friends walking or meal prepping.  We are creating and building quality relationships and also setting ourselves up for success for the week.
  • Start your day with a healthy breakfast. You would not believe the momentum this will build for you throughout the day. 
  • Make time to move your body. Either getting the gym, going for a walk or meeting friends for a Zumba class. This is the self care that keeps on giving! 

These things may be adding tasks to your day but the goal is to add to give back.  They will give your the joy, peace of mind and fulfillment that will keep you energized and crushing the week no matter how busy it is! 

 

Remember to recharge yourself as much as you do your phone! 

Self care is all the rage these days!  We really do need to recharge so that we can keep the high paced, scheduled to the max lives that we all live. But how do you do that?  

 

If someone tells me to take another bubble bath I am going to scream!

 

Self care does not have to be bubble baths and pedicures.  If you are feeling stressed to the max and not sure how to restore or recharge without feeling more behind.  Check out our Practical Self Care Tips! 

How do you feel after a long day? Energized or tanked?

“I can’t believe it. I worked a 12 hour day and normally I would have been absolutely tanked by the end but I still had energy to spare! This is unbelievable.” MN

How do you feel after a long day? Are you shot or can you tackle the next day with the same energy and vigor as today?

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