Hey guys!
Hope you had a fantastic weekend! Just in case you’re feeling the effects of too much alcohol and too much sugar from celebrating here’s a link to get your week started on a happy foot:
Golden Retriever Puppy Cam

I’m trudging away on the ol’ thesis but I’ll be around to check in on ya whenever I feel like my head’s about to explode!


yum Hey there, So guess what? I'm moving. Like right this second. It's weird to think I've been here for an entire year, I feel like I just moved in. I wanted to give you guys a quick update and delicious cherry jam recipe real quick since this weekend is gonna be crazy. side note I'm really not a big jelly/jam person so it's kinda funny that this is my second jam recipe I woke up yesterday morning and I needed toast with jam. But not just any jam. It had to be bing cherry jam (which I'm pretty sure I've never had before so idk where the idea came from) So, I headed to the store for supplies, ezekiel bread and frozen unsweetened cherries. My cravings are expensive. So anyway here's how I made delicious bing cherry jam: throw 1/2 a cup of delicious cherries in a sauce pan cover with a 1/2 cup of water and boil til you can smush those suckers once your cherries are sufficiently smushed, add 1 tsp of chia seeds cook for a few more minutes until jam becomes thick cool (or don't) and spread onto whatever you fancy If for some crazy reason you have leftovers store them in an airtight container in the fridge for up to a week. If you want to make a larger batch use the measurements/directions from this post. Enjoy! K

Hey there! Hope you're having a lovely Saturday, the sis and I walked down to the farmers market where I picked up some gorgeous rainbow swiss chard, dinosaur kale, arugula, a beautiful eggplant and an adorable pumpkin that I can't wait to smash open and use in a bunch of recipes :)

Okay so before I spill, I’ll admit I don’t read a TON of blogs but I have been trolling the internet for a while now and I have yet to come across this beauty tip. Are you ready???

Wash your face with cold water.

Boom. Did I blow your mind?

No. Not really, but let me explain!

If you have even a little experience in the kitchen you know you should always use cold water when you cook. Do you know why?? 

It’s because hot water sits in your hot water heater (duh) until the next time you use it, giving it a chance to pick up whatever nasty-ness is floating around in there. That’s why hot water looks cloudy.

Soooo lets apply the same logic to our faces…would you rather use potentially dirty ass, drying, hot water on your face or clean, cold, refreshing H20? I know you’ll make the right choice.

What’s your #1 favorite all time beauty tip?

The best way to future happiness is to be as happy as is rightfully possible today.
-Charles W Eliot

I am currently reading Flourish by Martin E. P. Seligman and one of the first chapters talks about a gratitude visit. Lots of positive psychologists agree that by reflecting on positive things each day, we can improve our outlook on life and overall well-being. So, here are some things I am currently grateful for:
1. My incredible family
2. Texts like this one:

3. And this one:

4. Fall weather
5. Medjool dates. I love them so much, it’s kind of a problem.
6. YOU! I absolutely love coming on here and seeing that I have a new follower or that someone commented on a post. I wish I could hug each and every one of you. Thank you so much for taking time out of your life to read my ramblings! Thank you thank you!

What’s making you happy today!?

Hi guys!

I am so excited for this post. When Cole emailed me about a possible collaboration I was stunned, I honestly didn’t think anyone really read this blog except for my mom (hi mom!) and maybe a few random passerby’s. After checking out his blog, Cole’s Mill, I realized he’s legit his blog is full of really great information on all things healthy eating. As a self-proclaimed foodie and avid traveler he has picked up some really great tricks for eating healthy on the road and I can’t wait to share them (and a few of my own) with you!

Easy Ways to Keep Your Diet on Track While Vacationing

When traveling, dieting can often seem challenging. Luckily, there are easy ways to maintain a healthy diet while vacationing. As you read this article, you’ll learn how to stay healthy while on vacation. 



The meals offered during your flight are often prepackaged, processed meals that are full of sodium. To avoid consuming unhealthy foods during your flight, eating a healthy meal beforehand is critical. If you are too rushed to eat before your flight, packing healthy snacks like raw almonds or protein bars is a must. Other ways to stay healthy before and after your flight include taking the stairs instead of the escalator and staying active during layovers.

Kalea’s Tip: Check out this list of airport snacks with 150 calories or less from Self.

At Your Hotel

Another factor that tends to impact your diet during a vacation is the meals offered by your hotel. Instead of indulging in sugary, starchy items like pancakes, waffles, pastries, and cereal included in the hotel’s continental breakfast, come prepared. By simply loading up on things like fruits, veggies, and nuts from a nearby store, you can be sure you’ll avoid unhealthy meals. Another way to dodge diet disruptions during your hotel stay is to pack easily microwaved foods like oatmeal or soup. You can even bring a small crock-pot for quick, healthy meals. Whey protein powder is another nutritious, travel-friendly item that can be simply mixed into a glass of water or milk. If you choose to give room service a try, be sure to provide specific requests like salads without creamy dressings or a fresh fruit bowl.

Locating a Healthy Restaurant

When trying to find a healthy restaurant or hotel in an unfamiliar town, doing research is imperative. I recently took a trip south to Florida and was worried that I wouldn’t be able to maintain the beach body that I worked so hard to get. With a little research I found a great site that listed reviews for the restaurants and hotels in Miami that allowed me to gain all the needed information on the area. Simply looking up local restaurants online can allow you to browse the menu and determine if they have sufficient healthy meal options. Seafood restaurants are a great choice because they have a plethora of fresh fish to choose from that can be easily customized to preference, like salmon lightly drizzled with olive oil and grilled. Avoid restaurants that have mascots, as they usually represent fast food joints or places that serve bar food. Snacking on a handful of nuts or some fruit can help keep your hunger in check prior to the meal.

Kalea’s Tip: Healthy Dining Finder is also a great tool, just plug in your location and a list of healthy meal options at local restaurants is generated.

At the Restaurant

Generally, sticking to spinach-based salads grilled or baked meat and fish, and most vegetarian options will be diet-friendly. Easy ways to spot diet-friendly meals include locating words like baked, boiled, grilled, light, marinated, roasted, steamed, vegetarian, whole wheat, and more. At the same time, avoiding menu items that include words like battered, buttered, country style, covered, creamy, fried, loaded, smothered, stuffed, and more. Replacing side options with grilled veggies will boost the nutrient content of your meal. Finally, taking a multi vitamin with meals will up your nutrient consumption and keep your diet on track.


Clearly, eating healthy on vacation can be accomplished. By simply doing your research and coming prepared, you’ll be able to keep your diet on track while vacationing.

Thanks again to Cole for his great tips! Do you have any tips or tricks for healthy eating on the road? Leave them in the comments section!

Raising Healthy Eaters from Preschool to High School

  • Serve regular, balanced meals and snacks with a variety of nutrient-rich foods
  • Involve them in their nutrition, take them to the store or plant a garden together. Let them help cook.
  • Provide calm, pleasant meal times where adults and children can talk together
  • Allow children to use their internal signals to decide how much and what to eat
  • Explore a variety of flavors and foods from different cultures and cuisines
  • Share an appreciation for healthful food, lovingly prepared and shared with others
  • Find credible food and nutrition resources when you don’t know the answer.

Make Fitness Part of Your Child’s Day

  • If your children can walk or bike to and from school, they will get all the physical and mental benefits of being active, while you save on gas fill-ups.
  • Walk or bike with your kids when you can; organize a neighborhood walking- or bike-pool for days when you are not able to go with them.

Talking to Kids about Weight

  • Don’t Talk, Do Something: In general, if your child is elementary age or younger and you’re concerned about his or her weight, don’t talk about it; just start making lifestyle changes as a family. The best thing you can do is make it easy for kids to eat smart and move often. Serve regular, balanced family meals and snacks. Turn off televisions, video games and computers. Look for ways to spend fun, active time together.
  • Don’t Play the Blame Game: Never yell, scream, bribe, threaten or punish children about weight, food or physical activity. If you turn these issues into parent-child battlegrounds, the results can be disastrous. Shame, blame and anger are setups for failure. The worse children feel about their weight, the more likely they are to overeat or develop an eating disorder.
  • A United Front: As with any other important issue, make sure both parents and other important relatives are on the same page. Mixed messages about weight can have unhealthy consequences.
  • Talk with Your Health-Care Provider: If a health professional mentions a concern about your child’s weight, speak with him or her privately. Discuss specific concerns about your child’s growth pattern. Ask for ideas on making positive changes in your family eating habits and activity levels.
  • Seek Advice: For kids and teens, check out local programs and professionals who specialize in youth. Look for a registered dietitian with a specialty in pediatric weight management. Many hospitals and clinics have comprehensive programs with education and activities for both kids and adult family members. Some of these options may be covered by your health insurance plan.
  • Focus On the Big Picture: The key is health, not weight. If your family starts eating better and moving more, your children may “grow into” their weight as their height increases. Compliment your children on lifestyle behaviors (“Great snack choice,” or “You really run fast”) rather than on the loss of a pound or two.
  • Be Active by Playing Together. For a healthy weight, kids and adults need 30 to 60 minutes of daily physical activity. Play with your kids every day. It’s fun for them and fun for you too.
  • Make Family Mealtimes a Special Time Together. Eating more meals together can make a big difference in your family’s health, happiness and finances. Dinners made at home are cheaper than eating out and easier to prepare than you might think.
  • Enjoy Fruits and Vegetables Together. Serve a rainbow of produce every day. Serve juicy, crunchy, delicious fruits and vegetables at every meal and snack. Fresh, frozen, dried, canned and 100 percent juice…all types of produce contribute to good health.
  • Drink Milk with Meals and Water with Snacks. Low-fat dairy products can help kids maintain a healthy weight, build strong bodies and lower blood pressure. Water is always a refreshing and calorie-free choice too.
  • Take Televisions and Video Games Out of Bedrooms. Kids who get enough sleep are more likely to maintain a healthy weight. The American Academy of Pediatrics recommends no television in children’s rooms to reduce screen time and promote healthy sleep habits.

Active Alternatives to TV

  • Get off the phone. Walk and talk with friends in person.
  • Turn off the TV. Play tennis, go in-line skating, hiking or dancing.
  • Turn off the computer. Sign up for a community summer sports team.
  • Volunteer for community service—for example at a community garden, home-building project, community clean-up or summer camp.
  • Baby-sit and take the kids to a park or on a bike ride.

**Being active now helps reduces kids risk of chronic health problems later in life. Encourage your children to engage in at least 30 minutes of physical activity most days of the week.