Here are the ingredients: 
1 lb. salmon skinless and boneless
3 tbsp. butter
1 medium onion chopped
kale (1 package of pre-washed kale, or a big bunch)
1 cup heavy cream
1 cup Parmesan cheese grated
2 garlic cloves minced
salt and pepper to taste

How to prepare: 
1. Preheat oven to 400 degrees. Prepare baking sheet by lining with parchment paper or aluminum foil.
2. Place salmon on cookie sheet drizzle with olive oil and sprinkle each filet with salt and pepper.
3. Bake for 20 minutes or until internal temperature of the salmon reaches 145 degrees.
4. In a medium-sized saucepan or dutch oven, saute the onion in butter over medium heat for 4-5 minutes.
5. Add the kale and cook it for 1-2 minutes, until wilted. 
6. Add the heavy cream, Parmesan, garlic, salt, and pepper. Stir and bring to a simmer on low heat.
7. Just before serving add salmon.
8. Stir together. Garnish with grated Parmesan and serve.

Asparagus Ingredients
EVOO
Asparagus
Grated Parmesan cheese
​Granulated Garlic
Freshly ground pepper

1. Preheat your oven (I used my convection setting for a more even roast) to 425 degrees F 
2. Using a baking pan,  I line the pan with tin foil and spray the inside with olive oil cooking spray.
3. Drizzle extra virgin olive oil over the asparagus, then shake the pan to coat.  
4. Sprinkle asparagus with Parmesan cheese, kosher salt, and granulated garlic.
5. Roast in preheated oven for about 25 minutes.
6. Serve and enjoy! 

For this dish I use bone in pork chops. They come out juicer and my toddler loves to pick them up to eat - so they are fun!  I let these marinate for about 2-3 hours in my refrigerator. 

Pork Chop and Marinade Ingredients
4-6 Bone in Pork Chops
​EVOO
Freshly squeezed lemon juice
Worchestershire Sauce
Granulated Garlic
Kocher Salt
Paprika
Freshly ground pepper

Preheat your oven (I used my convection setting for a more even roast) to 425 degrees F 

1. Using a baking pan, I line the pan with tin foil and spray the inside with olive oil cooking spray.
2. Place the marinated pork chops on the baking sheet.  
3. Bake in preheated oven for 15 minutes (turn pork chops over) continue cooking another 12-13 minutes depending on thickness.
4. Serve and enjoy! 

There's just something special about the classic, crisp texture of an iceberg lettuce Wedge Salad during the summertime, but I've added a little twist! My new favorite way to make a wedge salad now is to use romaine lettuce instead of iceberg and add bits of salmon topped with a healthier blue cheese dressing. After losing over fourteen pounds since Christmas, maintaining my normal healthy weight after baby number two means I am eating a well-balanced diet that consists of eating more protein and fiber-rich foods and cutting way back on the carbs and processed sugar. It has not been a hard journey because I have always eaten healthy. The hardest part about losing the weight was getting those workouts in to maintain my strength, stamina and muscle tone. Today I have decided to change things up a bit by giving you a more nutrient option to the classic blue cheese smothered Wedge that is, in my opinion, tastier and more satisfying.

To make this easy and delicious salad for two you will need, one head of romaine lettuce, one can of Atlantic wild caught salmon, blue cheese dressing, and grated parmesan. Optional toppings: chopped bacon, cherry tomatoes, scallions.
​
1. Rinse and pat dry the romaine lettuce head.
2. Cut in half.
3. Using half of a can of salmon per half lettuce head, sprinkle the salmon evenly on top of the lettuce.
4. Drizzle with blue cheese dressing and sprinkle the parmesan cheese on top. Enjoy!

There is nothing better than growing your own vegetables and more importantly, knowing what is going into your plant as far as a healthy organic soil. Providing healthy meals, such as this delicious summer salad, for my family is a top priority and thank goodness I know how to grow veggies and cook, AND my husband is a self-made soil expert/farmer, so I know who to turn to when I get ready to grow a garden. Our little ones helped us this spring plant our little garden of tomato, squash, zucchini and watermelon transplants as well as helping us add a healthy soil amendment to our good old Georgia red clay! Just this weekend we were able to pick our first homegrown tomato this season and oh what fun it was to pick for them. Before I get into growing veggies in the healthy soil here is my recipe for healthy and organic tomato - Gorgonzola and chicken summer salad that is so simple and taste delicious even with so few ingredients.  

Ingredients: 

• Organic romaine lettuce
• Baked organic chicken breast
• Crumbled Gorgonzola cheese
• Organic diced tomato 
• Organic apple cider vinegar
• Organic EVOO 

Start with the romaine lettuce, chop or tear the chicken breast.  Sprinkle the crumbled Gorgonzola cheese on top.  Add a splash of organic apple cider vinegar and EVOO to taste.  ​Yum, simple...light and tasty! 

The Importance of Healthy Soil 
Are you looking to amend your Georgia red clay soil? Nurture and amend it with some fresh organic matter like Foothills Compost™.  Many gardeners say that it can take years of hard work to improve clay soils.  Yes, there must be a little tilling involved and as much organic matter as possible.  The key is to amend the soil using a local product such as Foothills Compost™ which is organic compost created using food residuals and yard/wood trimmings right here in Gainesville, Georgia. The rich compost improves soil texture, helps the soil retain water, suppresses plant disease and prevents soil erosion in addition to enhancing plant growth. 

Additional Features and Benefits of using Foothills Compost™: 

• 100% natural organic material
• Reduces amount of recyclable organic material entering our solid waste system
• Increases value of soil

How to Add Foothills Compost™: 
Find a good sunny spot in your yard, next add one part of Foothills Compost™ to two parts native soil to your vegetable garden.  Place your desired annual flower or vegetable transplant into prepared area.  Lastly, don’t forget to top dress with Foothills Compost™! ​

For more information visit www.FoothillsCompost.com you can also purchase t™ locally at Buy The Yard in Gainesville, Georgia, visit them online at www.BuyTheYardGainesville.com

Meal Prepping these ham, spinach and cheese egg cups is the easiest way to a convenient, low-carbohydrate and protein packed week of breakfast for you and your family!  Most ham and cheese cup recipes call for deli ham, but I find the ham (unless carved thick) is too thin and not meaty enough for me. I love using the Costco Master Carve Ham with no glaze in this recipe.  It is a whole boneless ham that has been cut in half making it smaller to handle yet large enough to feed a family a few times.  The UGA Consumer Economics graduate in me loves this part of my purchase:  It cost $3.99 per pound and I paid $11.67 at the Costco in Cumming, Georgia. I can feed my family of four about 16 meals off this one ham. So that comes out to about $0.73 per meal.  So much #winning.

The best part about this ham is I get to carve it myself!  This can also be considered the fun-dangerous-and exciting part!  I break out my slicer and carve to desired thickness.  I can also set a larger piece aside for a Sunday dinner if I choose. We typically carve the entire ham and use it for sandwiches or a small snack on the go.  

​For meal prepping you can also freeze these breakfast cups in Food Saver sealed freezer bags too! !  You can always place them in small zip lock sandwich bags and keep refrigerated if I you will be eating them for the next week. This is a very convenient option for my husband to grab one and pop it in the microwave and go. 

Ingredients:
12 eggs (Organic Eggs - Costco)
12 slices (Master Carve Ham - Costco that I slice this myself with my slicer)
1 cup sharp cheddar cheese
2 cups steamed spinach leaves (optional)

Instructions:
1. Preheat your oven to 350 and get out your non stick twelve cup muffin.  Use cooking spray if it is not non stick. 
2.  Place a piece of carved ham in each cup. 
3.  Sprinkle sharp cheddar cheese on top of ham. [Optional:  Place steamed spinach on top of cheese]
4. Crack an egg over the top of each. 
5.  Use salt and pepper to taste. 
6. Bake uncovered for 25-30 minutes, or until desired "egg firmness". I like mine runny...husband likes them dry. 
7. Serve and enjoy!

If you find that your eggs may be a little too large and are taking longer to cook...just cover with aluminum foil and so you don't burn your ham. Make sure when you do cover them do not let the foil touch the cups because sometimes it can stick to the tops of the eggs. Set it for another 5 minutes and check periodically  until desired firmness.

​From frozen:  If you would rather not use the microwave to thaw them, you can always wrap them in tinfoil and either place in the refrigerator overnight or in the oven at 350°F for about 15 minutes.   ​

If you find that your eggs may be a little too large and are taking longer to cook...just cover with aluminum foil and so you don't burn your ham. Make sure when you do cover them do not let the foil touch the cups because sometimes it can stick to the tops of the eggs. Set it for another 5 minutes and check periodically  until desired firmness.

​From frozen:  If you would rather not use the microwave to thaw them, you can always wrap them in tinfoil and either place in the refrigerator overnight or in the oven at 350°F for about 15 minutes.   ​

This yummy crockpot chicken tortilla soup recipe was first written on other blog (link below) and that is where you can find the full recipe.  I noticed for the past couple of months (prior to our family trip to Disney World where I am quite sure is where my diet got a little off track) I was taking in too many calories and not enough protein and the weight just was not coming off.  I will be honest though, the Christmas season just wrapped up and with entertaining, huge dinners, little desserts and cookies everywhere, I just could not resist all that sweet yummy goodness!  

Soups are a perfect addition to eating healthy during your pregnancy and postnatal journey.  I love to cook and so much so that when I do cook I cook BIG (I should buy stock in Costco)! This recipe is easy to make and is so delicious, not to mention all the awesome leftovers!  Packed with nutrients and vitamins, if you are suffering from pregnancy constipation the fiber and folate of black beans in this recipe (1 cup = 29 grams of fiber) not only fills you up but it is good for your colon and digestion too!  Click the link below that will take you my boutique blog detailing this amazing recipe and directions.  The video below also shows what it will look like before you put the lid on the crockpot...set it and forget it! 

If you are looking for ways to detox after the holidays and eating healthy for the new year is one of your goals, then start now by using these three simple steps including making this yummy fiber-rich dish!  These are very basic steps, but they are of great importance to me because without these three being in the fore front of my daily routine, my days are just not the same. 

​Getting quality sleep at night is better for your overall physical and mental well-being.  A good nights rest can help you to be more productive during the day, gives you that added energy when trying to keep up with your kiddos, and having enough energy to exercise, which in turn helps you to lose weight, and you will eat better too! 

​Drink more water. So simple, and so easy to overlook. I suggest getting a 24 oz tumbler or larger and make a goal to refill it at least once a day and finish the bottle by the end of each day. I normally drink plenty of water in the summer, but the winter, not so much. The winter months, especially here in North Georgia, are always interesting (not too much snow...just ice), and the cold weather and low humidity levels result in dry air that steals away moisture from our body. Drinking more water is going to help you feel full, and satiated throughout the day and it also helps increase your metabolism. So simple!  

​Ingredients
serves 6-8

2 packages of black-eyed peas, (I use the dried peas...then soak and cook them myself)
1-2 27oz cans of Glory Southern Style Collard Greens 
4 cloves garlic, minced
4 large organic celery ribs, finely minced
6 large organic carrots, peeled and cut into a 1/4-inch dice
1 shallot thinly sliced
1 organic leek sliced
2-3 cups homemade organic chicken broth (homemade is healthier)
1 smoked ham hock
2 tbs Italian dressing (odd I know)
1 tbs hot sauce
(optional) 1/2 pound ham, cut into 1/2-inch cubes

Directions:

1. Cook or soak the black eyed peas according to directions. (To skip the soaking simply cook your black eyed peas in an electric pressure cooker, according to instructions included in your model for dry beans).
2. Turn your crockpot on to Low.  Place the shallot, celery, leek and carrot in first (cover with lid).
3. Get the rest of your ingredients out and ready. 
4. Give the veggies a quick stir, then add the rest of the ingredients. Note: I put the hamhock in first. 

Let it cook for 6-8 hours. Prepare for the goodness! 

Accompaniment and Substitutes
Tabasco or hot sauce
Buttermilk Corn Bread/Muffins
Use a packet of Goya pork flavorings instead of hamhock. 

All these fad diets come and go, but which tried and true habit remains constant? Simply creating healthy sleep habits, eating fresh whole foods, staying hydrated help you get create better daily habits and you become more active too! Pretty simple! Happy New Year's y'all! 

​© aquaBelly Lake Lanier 2014-2018

​What does protein packed Greek yogurt, fresh bananas and avocados make perfectly together? A fantastic way to add healthy protein, fruit and good fat to your breakfast. The last thing I want to eat is cereal, it just does not make me feel ready to tackle my day, plus I am typically hungry soon after finishing which means I am not getting enough protein. For a protein packed breakfast I turn to Greek yogurt.  To say I love yogurt is an understatement. I could eat this particular blend all day, every meal. Luckily, my husband and daughter are the same way so it is a win win for that sleepy morning question "What would y'all like for breakfast?".  I have eaten this breakfast for practically five months straight. Along with my aquaBelly routines that I do weekly, and watching my overall calorie intake, I have been able to drop over 17 pounds as of September 1st!  You just can not beat the healthy, monounsaturated fats in the fruit contributing to healthy blood flow, which makes for a healthy brain...and with the lack of sleep I have had this is a big WIN for me! 

I would be lying to say that it has been easy. The workouts are amazing, eating low calories meals is not tough either, it is all the other responsibilities that sometimes make it super tough to get that tiny little workout in either at the beginning or end of my day.  Being a mommy to a little growing six month old has been a dream, but this little guy bless his heart has been teething since he was seven weeks old. Mama is exhausted so much so at times that I just want to get one tiny little nap in when they nap...which is so much harder than it sounds. Luckily, as of yesterday, he FINALLY has his two bottom front teeth coming in so hopefully he can start sleeping a little better at night (fingers crossed) and I can get on my regular workout routine again!  

Here is one thing that remains constant and that is my diet, more specifically my breakfast and go to protein-packed snack! I originally created this recipe when my daughter was about eight months old (made without honey) and she loved it either cold or warmed up. I started making it again this past spring and I have been making it every morning  since.  It is super easy and can be made using a hand emulsifier or a blender. I make a lot so that we can have leftovers, but I typically try to have those eaten within about 24 hours. 

Greek Yogurt Avocado Banana Breakfast Ingredients: 
 ½ Medium Avocado, peeled 
2 Cups Greek yogurt 
1 medium Organic Banana 
3 Tbs Organic Honey* (For babies 12 months or older)

Optional ingredients: 
Fresh/frozen strawberries 
Fresh/frozen blueberries
Vanilla extract

This is one of my easiest and favorite summer veggie recipes known as Organic Homegrown Sauteed Summer Squash, Zucchini, Green Bell Pepper with Onion.  All summer long we always have a bounty of summer vegetables!  From yellow squash, zucchini to green bell pepper we are always overflowing with fresh grown veggies. What makes it even more exciting is that we grow organic vegetables using a locally made organic vegetable compost and potting soil from Foothills Organics. It is called Foothills Organics Compost and and Foothills Organics Potting Soil.  You can find both Foothills Organics Compost and Potting Soil in many area retailers as well as Whole Foods within the Southeast Region of the United States. The Foothills Organics Compost bag is a 50 lb bag, and what you will find is a very sturdy bag that will not break, which I love because I sometimes have to drag my bags of compost or wheel barrel this big dude to my little garden! You can even use the empty bag as a way to collect other garden vegetables or collect leaves in it during the fall. My veggies absolutely thrive in this nutrient rich soil and our garden is always green and lush!  

This recipe makes the perfect summer side dish. For a quick weeknight dinner, grill up some organic chicken, or any grilled organic meat; it is a great way to use up those homegrown organic garden veggies. You can also find links to the Foothills Organics website below, to learn more about their products!  I hope you enjoy!

Ingredients: 
1 medium squash
1 medium zuchinni
1 medium onion
1 medium green bell pepper
1 clove minced garlic
Salt and pepper to taste

Optional: 
Organic Grilled Chicken
Costco's Cilantro Lime Shrimp (excellent souce of protein)

Directions: 
1. Cut yellow squash and zucchini into 1/4-inch-thick pieces
2. Chop onion. 
3. Sauté vegetables in 1 tablespoon organic EVOO in a large skillet over medium-high heat for 5 minutes. 
4.  Add 1 minced garlic clove, and sauté 1 minute. 
5. Add salt and pepper to taste.

Additional Resources: 
Website: Foothills Organics Compost and Potting Soil
Location: Gainesville, Georgia
Facebook: www.facebook.com/FoothillsOrganicsGA
Instagram: www.instagram.com/foothillsorganicsga/

Homemade organic summer squash soup is a perfect recipe for busy parents!  Not only does this soup serve as a nutritious meal for your baby, it also makes a super complement to mom and dad’s meal too!   See recipe for Pregnancy Food:  Summer Squash Soup.  Plan ahead by making this soup for your baby and freezing it for future use (directions below). 

This recipe was developed for babies ages 8 months and up!  It makes around 6 cups.

Ingredients:
2 pounds of roughly chopped fresh organic squash 
1 cup organic milk 
1 cup organic applesauce 
1 tablespoon organic unsalted butter 
Dash of nutmeg 
Preparations
Using your saucepan and steamer basket, add enough water so that the water level is just below the bottom of the steamer basket.  
Bring water to a boil.
Add the roughly chopped squash to your steamer basket.
Cover and steam for 3 to 5 minutes or until the squash is tender.
Next, place cooked squash and remaining ingredients into a food processor (can also use a blender or hand held emulsifier) and pulse until it’s the consistency of finely ground pulp. *Add more organic milk to make the soup thinner. 

Storing:
Freezer Containers:
Place meal-ready portion sized amounts into temporary containers and freeze.  Once frozen, slip the frozen blocks of food out and repackage in Food Saver Vacuum Sealer Bags (cut to size if needed).  When ready to serve, thaw in the refrigerator and then pour into a pot.  Reheat on medium-low.   

Squeeze Pouches:  (example:  Infantino Squeeze Pouches)  
Using the Infantino Squeeze Pouch system, label each pouch before adding food.  Pour desired amount into each pouch (usually about 3.4-4 oz).  Place in refrigerator for 1-2 days or freeze for 1-2 months.  Thaw in warm water...never microwave!