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Diet-to-Go is the Catalyst For Improved Diabetes and Wellness

by Caitlin H,

Jun 24, 2024

When Richard’s two children sat down with him on New Year’s Day to outline several life changes he needed to make to start caring for himself better, he took it to heart.

Two days later, Richard signed up for Diet-to-Go. Within five weeks, he lost 15 pounds and saw a rapid stabilization in his blood sugar levels.

And when he shared Diet-to-Go with a friend, who then went on to lose 80 lbs, he realized how powerful food choices can be.

10 Keto-Friendly Desserts You Can Make in 20 Minutes or Less

by Caitlin H,

Jun 17, 2024

You might think you can no longer have many of your favorite treats on a low-carb diet.

These heavenly, delish desserts prove that’s simply not true! All you need to do is swap familiar ingredients with keto-friendly replacements — and voila! You’ll have every confection you desire without going outside the keto diet line.

5 Ways to Work Out with Your Furry Friend

by Caitlin H,

Jun 10, 2024

Dog owners will be the first to tell you that their beloved furball is more than just a pet to them — in many ways, it’s like a child. There’s a good reason for this. Dogs have their own unique personalities, traits, and quirks. They thrive under routines. And they are capable of loyalty and love beyond most people’s expectations.

It shouldn’t be a surprise that dogs are good for your health, and there are several fun ways to work out with them.

Man Uses Diet-to-Go to Shed 100+ Pounds Ahead of Hip Surgery

by Caitlin H,

Jun 3, 2024

For many people, a medical scare is the catalyst for making a big life change. That was certainly the case for 73-year-old Rodney Arnold, a retired Sacramento code enforcement officer from Hawaii who has shed more than 100 pounds with Diet-to-Go.

“I found out I had to have hip surgery,” Rodney said, remembering a doctor’s visit in late 2022. “They wouldn’t touch me unless I lost a lot of weight and my BMI was 30.”

A Dive Deep into 5 Fish We Love

by Caitlin H,

May 27, 2024

Fish is a delicious and nutritious protein that often finds its way into healthy diets—and for good reason. It’s a filling main dish packed with a wide range of nutrients. It’s also extremely versatile, affording home cooks and chefs the ability to create unique and tasty dishes that millions of people enjoy daily.

Let’s dive deeper into the health benefits of five of the most popular kinds of fish and our delicious meals that feature them!

A Look at the Most Popular Prescription Weight Loss Drugs

by Caitlin H,

May 20, 2024

GLP-1 agonist weight loss drugs (think Ozempic and Wegovy) are all the rage right now, available at clinics and spas nationwide. They promise users a quick way to shed pounds, and many studies show they are quite effective in doing just that.

But do they work long-term? What are the downsides? And are they right for you? Here’s a deeper look at these weight loss drugs, including pros and cons and how to use them most effectively paired with your Diet-to-Go meals.

Food Cravings? Manage Them With an Intuitive Approach

by Caitlin H,

May 13, 2024

Food cravings are a part of life.

Whether you find your mind wandering to how nice it would be to enjoy a favorite baked good or feel an insatiable need for a childhood staple, cravings are real.

For some people, they’re harmless. But for others, they can quickly get out of hand, leading to overeating and excess calories that derail weight loss plans and make achieving goals pretty darn impossible.

How good are you at managing your cravings?

10 Delicious, Creative Twists to Elevate Your Oatmeal

by Caitlin H,

May 6, 2024

Eating a healthy, balanced breakfast is one of the best things you can do to improve your chances of reaching your weight loss goals.

Experts say people who eat breakfast start their day off right by giving them fuel to get through the morning without succumbing to temptations like office snacks or fast food at lunch.

And one of the best go-to morning meals — we’re talking easy and delicious — is oatmeal.

But how do you keep what could be a pretty bland dish from getting boring?

8 Outdoor Activities to Enjoy the Healing Power of Nature

by Caitlin H,

Apr 30, 2024

Fresh air. Warm sunshine. Green leaves. Birds chirping happily. The sound of dirt crunching beneath your feet. There’s something uniquely restorative about spending time in nature.

Being outdoors has been shown to have a number of benefits for your mental and emotional health, like reducing stress and increasing your quality of sleep. Activities in nature are also a boon for your physical health, typically requiring movement and exercise, which can improve your cardiovascular and muscular health.

Need a suggestion to help motivate you to move outdoors? Whether you’re a fitness expert or are just looking to relax and collect some vitamin D, we have some ideas for you!

This Carbohydrate is a Boon for Reducing Belly Fat

by Caitlin H,

Apr 22, 2024

One of the biggest struggle areas many of us have is undoubtedly around our bellies. Belly fat often seems to be the quickest to burgeon and slowest to go away.

Unfortunately, studies show belly fat increases the risk of things like type 2 diabetes and heart disease. It also can be uncomfortable and make finding clothes that fit challenging.

Thankfully, there is good news for those of us who want to target this problematic area — and the solution may lie in boosting this carbohydrate. 

7 Heart-Pumping YouTube Dance Workouts

by Caitlin H,

Apr 15, 2024

If you’re looking for a fun fitness form that engages your entire body — and your mind! — look no further than dancing.

Dancing is one of the best heart-pumping ways to torch calories while simultaneously improving muscle tone, strength, balance, core strength, and joint health. Plus, your mind stays engaged and sharp as it learns choreography and keeps pace with the steps.

What’s more: This well-rounded, full-body workout is actually fun! Time flies as you whirl around and step to the beats, ensuring you’re not staring at the clock and watching the minutes tick by until the workout ends.

Ready to give it a shot?

Diet Derailed? Bounce Back With These Effective Strategies

by Caitlin H,

Apr 8, 2024

Many of us set out on a weight loss journey with all the passion, commitment, and dedication we need to succeed.

But then a day comes where we inevitably fall off the wagon and relapse into old poor eating habits, forgo our fitness classes, and just, kind of, give up.

What can you do to make it easier to jump back up on the wagon?

Our 8 Favorite Spring Side Dishes

by Caitlin H,

Apr 1, 2024

There’s something special about enjoying brightly colored food that looks just as pretty as the flowers, fruits, and veggies that sprout in spring.

Take advantage of this bountiful season by creating one of our 8 favorite spring side dishes — delicious items like roasted carrots, avocado deviled eggs, pasta salad, and more — all of which you can bring to any upcoming event to leave your guests feeling satisfied and asking for more.

Healthy Meal Delivery Works Best for These Types of People

by Caitlin H,

Mar 25, 2024

The healthy prepared meal delivery market has exploded in recent years. This market consists of companies that send customers fresh or frozen prepared meals that are individually portioned and aim to support a healthy diet. Most providers offer a range of meal plans for unique diets, such as vegetarian, low-carb, calorie-controlled, Mediterranean, and more. Convenience and the time-saving aspect of the meals are likely significant factors pushing the industry’s growth.

So, what types of people can potentially gain the most from freshly prepared, healthy meals delivered right to their door?

How to Enjoy Restaurants and Parties While Losing Weight

by Caitlin H,

Mar 18, 2024

Undertaking a weight loss journey means adjusting your diet and focusing on eating healthy meals. It also may mean incorporating regular fitness routines into your daily schedule. And it always means dedication and a commitment to a better lifestyle.

While there will be challenges along the way, one of the most significant you’ll likely face is navigating familiar social situations that typically involve eating out and diet-derailing food. The people who successfully lose weight learn how to navigate these social situations in a classy way that keeps them on track. And we can all learn something from how they do it.

Reduce Your Sugar Intake with These Tips

by Caitlin H,

Mar 11, 2024

Sugary foods are prevalent in our world. A staggering number of the packaged foods and beverages purchased by U.S. households contained added sugars. In addition, a large percentage of U.S. food supply products contain either caloric or low-calorie sweeteners.

With sugar being so prevalent in regularly purchased products, it may seem impossible to escape consuming high-sugar foods regularly, which can be problematic for your health. Experts say that eating foods with too much sugar can cause a host of issues.

So how can you reduce the amount of sugar you’re eating?

Feeling Down? Remedies to Improve Your Mood

by Caitlin H,

Mar 4, 2024

This is often the time of year when many of us are counting down the days until daylight saving brings us longer days and spring brings warmer weather. Sometimes, the wait also brings with it feeling incredibly down, sad, and perhaps even depressed. And that’s more than understandable.

Thankfully, there are things you can do to improve your mood and combat depression. Here are seven effective mood remedies backed by science.

What Happens to Your Body When You Lose 10 Pounds?

by Caitlin H,

Feb 26, 2024

When it comes to losing weight, there’s a certain exhilaration that hits you when you get on the scale and see that your first 10 pounds are gone.*

For people trying to lose 50 pounds or more, that first 10 pounds is a significant milestone. You’ll probably feel excited, flushed, and — hopefully — proud of your success. It’s confirmation that you can — and will — reach your goals.

And while the mental and emotional benefits are worth paying attention to, the physical benefits of losing 10 pounds are also quite impressive.

We broke down seven things that happen to your body immediately after losing 10 pounds — changes to keep top of mind along with the well-earned exhilaration to keep you motivated and going strong.

Tailoring Your Fitness to Your Age

by Caitlin H,

Feb 19, 2024

You know that exercise is essential, with countless studies showcasing how it can improve everything from heart health to immunity, skin vitality, and more. But if you’re getting on in life, there’s a good chance you’ve noticed any movement becomes a bit more difficult the older you get — whether you’ve ever been an avid exerciser or not.

The reality is that while you should always strive to make exercise an integral part of your life, it’s going to look different at various stages in your life — and that’s more than okay.

We’re here to help you figure out what type of exercise might be appropriate for you to try!

7 Lifestyle Tips to Lower Bad Cholesterol

by Caitlin H,

Feb 12, 2024

Cholesterol plays a vital role in your body, ensuring your body’s blood cells can replicate and you get essential vitamins.

But high cholesterol levels can have the opposite effect, increasing your risk of serious diseases that lead to strokes, heart attacks, and even death.

Wouldn’t you like to have a few easy lifestyle tips you can implement immediately to lower cholesterol levels and possibly add years to your life?

Perfect for a weeknight, make-ahead dinner, these Greek salmon quinoa bowls feature marinated, buttery salmon, fluffy quinoa, fresh greens, and a zesty Greek salad. Topped off with feta cheese and homemade tzatziki, these bowls are sure to satisfy and nourish!

Why I Love This Recipe

 This recipe is Mediterranean inspired, boasting a bright lemon-herb marinade, juicy cherry tomatoes, crunchy cucumbers, rich Kalamata olives, salty feta, and a refreshing homemade tzatziki.

My love for Mediterranean food has always been there but I definitely fell deeper for it after honeymooning in Greece. Give me all the fresh tzatziki and feta!

I’m always looking for ways to bring vibrant flavors into the kitchen and this recipe does just that. 

The flavors in this bowl pair together so well and it’s simple to make or even be prepped ahead of time. You can make the tzatziki, quinoa, and Greek salad ahead of time (think: Sunday when you have a little more time to spare). Then on a weeknight, an hour before you want to eat, marinate the salmon for 15-30 minutes, bake it for 20, and then assemble your bowls!

Speaking of time-savers, you could also cook the salmon one day in advance too and buy store-bought tzatziki! Cause, hey, life is busy, right?! As a working mama, I get it. We need efficiencies in the kitchen!

And have you noticed how family-friendly bowls are?! I’ve got a selective toddler at home and with recipes like these he can choose which components he likes, which he wants to try, and which he’s going to pass on. I present. He chooses. We move on.

Seriously this is one of my favorite dinners to whip up during the week. It’s hearty, satisfying, nourishing, and did I mention delicious?! 

Ingredients You’ll Need

Notes on Ingredients

salmon: has a buttery, rich flavor and pairs well with citrus tastes. 

olive oil: used to marinate the salmon and to enhance the flavor of the tzatziki sauce. 

lemon juice: provides the bright punch of acidity that compliments the salmon nicely in both the marinade and tzatziki. 

fresh oregano: a staple herb in Mediterranean cooking. If you don’t have fresh oregano, dried can work. 

fresh dill: has a tangy flavor that compliments the salmon perfectly and is highly aromatic. 

garlic: adds a punch of flavor to the marinade and tzatziki. 

Dijon mustard: adds a tangy, sharp flavor with a bit of spice and pairs well with the lemon juice in the marinade. 

honey: provides a subtle sweetness to the marinade. 

salt and pepper: essential flavor enhancers. 

quinoa: versatile grain that has a nutty, slightly earthy flavor. You can substitute for rice if you prefer. 

cherry tomatoes: adds a juicy, sweet taste to the dish. 

cucumber: provides a mild and refreshing taste to the tzatziki that balances out the garlic and lemon. 

red onion: sharp, pungent flavor, adds crunch and depth to the dish. 

Kalamata olives: add a rich, slightly salty taste. Kalamata olives are used commonly in Mediterranean cuisine. 

green bell pepper: gives a nice crunch and pop of color. 

mixed greens: bulk up the bowls and adds more freshness and crunch

crumbled feta: contributes a creamy texture and some saltiness. 

Greek yogurt: the primary ingredient to the tzatziki that adds a creamy texture to the dish. 

fresh mint: adds a bright and sharp flavor to the tzatziki. 

Nutrition Benefits of This Recipe

This dish is Mediterranean inspired and studies have found that a Mediterranean diet is associated with several health benefits like reduced incidences of cardiovascular outcomes and chronic diseases, improved immune function, and increased longevity. Mediterranean diets are characterized by a high intake of fruits and vegetables, legumes, whole grains, olive oil, and nuts.

Salmon, the main protein source of this bowl, is a great source of lean protein, omega-3 fatty acids, vitamin D, B-vitamins, selenium, potassium, and antioxidants.

Quinoa, the starch or carb component of this meal, is a nutritious whole grain that is high in protein, fiber, folate, zinc, and magnesium. 

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

Mixing Bowl

Whisk

How to Make Greek Salmon Quinoa Bowl

Prepare marinade. Whisk together lemon juice, olive oil, oregano, dill, garlic, Dijon mustard, honey, salt, and pepper in a small mixing bowl until emulsified.
Coat salmon. In a shallow bowl or large Ziploc, add salmon and pour half of marinade over. Let marinate for 15-30 minutes in the refrigerator.
Chop veggies. In a medium mixing bowl, add cherry tomatoes, cucumber, red onion, Kalamata olives and green bell pepper. Pour remaining marinade over top and toss to coat.
Prepare tzatziki. Grate cucumber and squeeze out any excess water using a cheese cloth or clean dish towel. Add cucumber, Greek yogurt, lemon juice, lemon zest, garlic, dill, mint, olive oil and salt to a small bowl and whisk until combined.
Bake salmon and assemble bowls. Place salmon on parchment-lined baking sheet, discarding excess marinade, and bake at 325 degrees F until medium or until fork inserted into center of filet flakes easily, about 18-22 minutes. To assemble bowls, evenly divide quinoa, mixed greens, tomato salad, salmon, and feta between bowls. Serve with a dollop of tzatziki.

Expert Tips

To cook quinoa: in a small pot, bring 2/3 cup rinsed quinoa and 1 1/3 cups water to a boil. Cover and reduce heat to low for 15 minutes (or follow cooking instructions on package).
To meal prep: cook quinoa, make tzatziki, and assemble tomato salad ahead of time. You can also cook salmon one day in advance. The night of, simply assemble the bowls!
The salmon can be cooked in advance but I would only let it marinate for an hour at the most.
Buy premade tzatziki at the store for a time-saver!

Storage and Preparation

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.

For meal prep: cook quinoa, assemble Greek salad, and make tzatziki ahead of time and store in separate containers. You can also cook the salmon one day in advance too (but I prefer cooking mine fresh the day of!). The night of, simply cook the salmon and assemble your bowls! Salmon can be marinated up to 1 hour in advance of cooking. 

Recipes That Pair Well

Air Fryer Zucchini Chips

Slow Cooker Greek Baked Beans

Air Fryer Cauliflower

Air Fryer Garlic Bread

For more quinoa inspiration, check out my other recipes below! 

Mediterranean Steak Grain Bowl

Vegan Chickpea Burgers

Middle Eastern Spiced Quinoa Salad with Eggplant and Pomegranate

Ancient Grains Bowl

Mushroom Black Bean Veggie Burger

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

Don’t ever miss a recipe! Sign up to receive my monthly newsletter with a round-up of recipes from the previous month and get my FREE guide when you sign up: Rediscover the Joy in Eating: 5 Simple Steps to Stop Stressing Over Food + Enjoy Every Bite

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Your food portions will change from meal to meal, and day to day.

It’s not only important for you to understand how to listen to your body’s hunger and fullness signals, but it’s also important for you to understand why your portion sizes change from meal to meal, so you can use those little insights about yourself feel more confident in how to best nourish your unique body.

There are so many different factors that can influence how much you eat and if you’re not aware of these factors, it can cause you to eat portions that aren’t in alignment with your body’s needs.

Having more awareness of why you’re feeling you need a larger or smaller portion will guide you to find the right amount of nourishment you’re needing.

Keep reading to see what to be mindful of as you’re choosing your food portion sizes so you can strengthen your ability to use your hunger and fullness as a guide.

Why Your Food Portions Can Change

Keep these in mind when you check in with your hunger and determine what your food portions should be.

1. What You’ve Already Eaten (or Not Eaten)

One common factor that’s likely to influence your food portions is what you’ve already eaten, or not eaten and how nourishing the food you’ve consumed was for you.

For example, if you’ve intentionally or unintentionally undereaten throughout the day, this can cause your body to feel intense hunger that may lead to larger portions. These larger portions can often cause overeating because you’re just so ravenous.

Additionally, when we undereat for an extended period of time, then consume a really large amount of food due to exceptional hunger, this can result in blood sugar spikes.  These can lead us to feel less satisfied and satiated overall, perpetuating the cycle.

On the other hand, let’s say you’ve eaten a substantial dinner and would now like to enjoy a dessert. That portion of dessert often times will naturally be on the smaller side because of your adequate intake at dinner. Eating a very small dinner before dessert can often lead to a larger portion of dessert because our hunger cues were never quite satisfied.

It’s also important to consider how nourishing the foods you’ve chosen to eat are for you and how you balanced those during your meals. If you’ve eaten a well-balanced Foundational Five meal, you’ll feel more satiated between meals, but if your meal wasn’t balanced, you’ll likely find yourself hungry shortly after.

2. Activity Levels

Our activity levels can also impact our food portions.

On days when you’re more active, you’ll likely notice yourself needing a larger portion of food to support the level of activity you’re participating in. To accommodate this, aim for carbohydrates and healthy fats that will provide your body with the sustained energy it needs, alongside some protein that will help rebuild your muscle tissue.

When you notice yourself being more active than usual, be mindful of that so you can ensure you’re adjusting your portions to meet your needs.

On the other hand, if you’re normally very active and you’re resting or taking a break, your body won’t need as much nourishment, so you’ll want to pay attention to how your hunger changes on your less active days.

3. Environmental Triggers

One common factor that can influence your portion size inadvertently is environmental triggers. These are anything in your environment that is triggering you to eat something or eat a certain amount.

Some environmental triggers may be very supportive, such as having more nourishing food options at eye level in the fridge, rather than tucked into the produce drawers below. This can remind you to choose larger portions of vegetables and greens because they’re top of mind.

However, some environmental triggers may not be supporting the type of eating habits you’re wanting to experience for yourself. For example, one of the members in our Mindful Nutrition Method™ program noticed that she was often snacking on chips or cookies in the afternoon. After some exploration, she realized this was because she was always walking by the office kitchen to go to meetings or refill on her tea, and she was simply grabbing a snack because it was out and available.

Noticing your eating patterns to see when you may be influenced by your environment can help you identify if and when it’s impacting your portion sizes.

4. Stress Levels

Stress can impact your food portions in two different ways.

Smaller portions 

When stress initially comes on, your appetite is likely to go down because your sympathetic nervous system (SNS) puts your body is in “fight or flight” mode to respond to the stressful situation. Your brain tells your adrenal glands to release adrenaline which increases your heart rate, sending blood to muscles and your heart so you can take action, temporarily putting your hunger on hold (1). When the stressful situation passes, your SNS returns to its baseline.

If you’re unaware that your hunger is suppressed due to stress, you may notice you’re undereating. While we use our hunger signals to guide our food choices, it’s important to recognize when those signals may not be working (i.e. due to stress) and nourish yourself well anyway.

Larger portions 

The second way stress can influence your portions is when you’re experiencing chronic stress. If stress isn’t managed or alleviated, the SNS will remain triggered and responding to that stress.

When this happens, your body releases cortisol, which is why it’s often referred to as the stress hormone. Unlike adrenaline which can put a pause on your hunger, cortisol can increase your appetite (2). If your stress response continues to remain “on,” your cortisol levels may remain elevated.

If you’re experiencing this chronic stress, you’re not only more likely to experience physical hunger, but you’re also more likely to experience more comfort or cravings for carbohydrates or sugary foods.Sugar can release dopamine — the feel-good chemical, activating the pleasure centers of the brain (3).

This stress eating can lead you to reach for larger servings of those foods.

5. Distracted or Rushed Eating

Distracted or rushed eating is exactly that — eating while you’re distracted or rushing through a meal. This commonly looks like eating in front of the TV, at your desk, while scrolling social media, or anything else that takes your focus away from sitting and enjoying your food.

When you’re distracted or rushed, it’s much more challenging to use your hunger and fullness signals as a guide for how much to eat. This may lead you to either eat more or less than your body needs because you’re not mindful of and in tune with your body’s signals.

6. Lack of Sleep Can Influence Your Food Portions

Research has shown that poor sleep quality leads to increased cravings for processed or sugary foods, overeating throughout the day, and not eating as many fruits and veggies.

Try eating meals that are packed with protein and fat when you’re tired, so you have more sustained energy throughout the day!

7. Your Cycle

Nearly 30 percent of premenopausal women are iron deficient (4), and if you’re vegetarian or vegan or have a heavy menstrual flow, you’re at a greater risk for iron deficiency. In addition, menstruation alone lowers the amount of iron in your body (5).

Because of this, you may feel more tired during menstruation, which signals to your body that it needs energy. Carbohydrates are the body’s fast-acting form of energy, so you may notice yourself craving carbohydrate-rich foods or feeling like you need a larger portion to get that energy source.

Be sure to eat plenty of iron-rich foods, especially during your menstrual cycle to support your body’s needs and energy levels.

8. How Hydrated You Are

Water is responsible for every process in the body, including your metabolism. By drinking enough water every day, you’re helping your digestion keep moving, while supporting an efficient metabolism, and so much more (1)(2).

If you’re dehydrated, you may feel hungry when you’re truly thirsty. Staying hydrated will help keep your hunger cues more accurate.

When you feel hungry, drink 1 glass of water, wait 10-15 minutes and reassess your hunger cues. If you’re still hungry you may be experiencing true hunger, and if your hunger subsides you may try drinking a bit more water to see if you’re just thirsty.

How You Can Strengthen Your Ability to Find the Right Portions

Finding the right portions take patience and practice. It requires the ability for you to tune into your body and discover what physical hunger and fullness feels like for you and then also have the proper knowledge to know how to use that information in a supportive way. This is what we support our members with inside of the Mindful Nutrition Method™ program.

You can sign up here for our free workshop where we share an exercise to help you better tune into your unique hunger and fullness cues and guide you through our Mindful Nutrition Method™.

Sources

We wait all year for summer to appear, and when it does, sometimes the excitement of the season takes over and we forget about the importance of summer skin care. This season, let’s vow to make some tweaks to our routine so that the best time of year doesn’t last forever (in the form of skin damage).

Wash Away Chlorine | Don’t Allow Sweat And Grime To Linger | Exfoliate The Face And Body | Reapply A High SPF Sunscreen | Avoid Using Expired Sunscreen | Establish A Nighttime Skin Care Routine | Prioritize Sleep 

Summer Vow #1: Wash Away Chlorine

Planning to spend lots of time at the pool this summer? If your skin sits on the more sensitive side of the scale, a chlorine rash could be a very real issue. According to Health.com, this type of rash is more likely to occur in a pool with a higher level of chlorine – like a hotel pool or public pool. Those chemicals serve a good purpose but they are no joke. The risk of incurring a rash seems to increase the longer you spend in the pool and can leave the skin feeling dry, red and itchy. Thankfully, these types of rashes aren’t contagious. They are thought to occur because chlorine can irritate the skin and “strips away the surface layer of oil” that usually locks in moisture.

One way to minimize the effects of a chlorine rash or dry, irritated post-swim skin is to take off your wet bathing suit once you’re back on dry land. Shower thoroughly with soap to help remove the chlorine and apply a moisturizer to restore a feeling of hydration. If the rash worsens, check in with your doctor to rule out anything more serious.

Summer Vow #2: Don’t Allow Sweat And Grime To Linger

Heat, sweat and bacteria are the unwelcome trio of summer skin nightmares. All three factors trapped together create the perfect environment for another undesirable threesome: clogged pores, problem skin and summer acne on the body. If past summers were marred by unpleasant skin issues, now’s the time to reduce these occurrences by re-thinking your clothing choices.

On warm days, change your clothes frequently to reduce the amount of sweat, oil and dirt hanging out on the skin. Try to wear flowy clothing or natural fibers (think linens and light cotton) instead of tighter, poly blends. If working out, invest in sweat-wicking activewear that keeps you cool and doesn’t trap perspiration on your skin. Also, avoid spending too much time in your workout clothes once your exercise is done. Shower off and change into something fresh and light. 

Summer Vow #3: Exfoliate The Face And body 

Your face is also a magnet for the gross stuff but you can achieve that fresh-faced glow by washing off the day with the Monoi Age Corrective Exfoliating Cleanser. It’s a gentle, multi-action exfoliating cleanser that clears away impurities, removes surface debris and smooths the look of the skin. You can also target your breakouts with our Clear Skin Willow Bark Booster-Serum and Clear Skin Probiotic Cleanser to clarify the look of your complexion and leave your summer sorrows behind.

When it comes to the rest of your body, small actions can have a big impact on any “bacne” (body acne, of course), keratosis pilaris, dry spots and red patches that are much easier to ignore in winter when you’re a bit more covered up. 

Keen to show off those shoulders and back this summer? Consider getting them in the best shape by booking a back facial at your local Eminence Organics Spa Partner to exfoliate and treat the hard-to-reach areas that can easily collect sweat and bacteria, leading to clogged pores and breakouts. Goodbye summer acne! 

If your skin is dull and scaly after a long winter, slough off that lackluster layer of dead skin cells to reveal smooth and glowing summer skin. According to the Cleveland Clinic, dry brushing your back, thighs, glutes, arms and legs before a shower is a great way to exfoliate, stimulate blood circulation and unclog pores to defend against the buildup of sweat and dirt. It also encourages lymphatic drainage, a gentle massage technique that stimulates the movement of lymph fluids to remove waste and toxins from the body.

Alternatively, a scrub specially formulated for full-body exfoliation is a great way to refresh the skin. Our antioxidant-rich Stone Crop Revitalizing Body Scrub and hydrating Coconut Sugar Scrub are both wonderful ways to uncover beautifully polished skin. 

Summer Vow #4: Reapply A High SPF Sunscreen

We’ve said it before and we’ll say it again: Sunscreen is one of the most (if not the most) important steps in your skin care routine. But applying any old product isn’t always effective. Set yourself up for success with a high SPF product – a sunscreen with an SPF of 30 or more is essential for skin protection against the sun. The Daily Defense Tinted SPF provides broad-spectrum SPF 50+ protection while also hydrating and nourishing the look of the skin. Or, if you aim to also target the signs of aging, you can try the Radiant Protection SPF Fluid, a lightweight fluid sunscreen that provides SPF 30 protection but also minimizes the appearance of fine lines and wrinkles. 

Any SPF from your makeup is a bonus, but it is not enough on its own. If you want to avoid sun damaged skin on the face and body, apply (and reapply) sunscreen regularly. SkinCancer.org suggests using 1 oz (two tablespoons) of sunscreen on exposed body parts and reapplying every two hours depending on your activity. For the face and neck, a 1/2 teaspoon is enough for your first application. If you’re dipping in and out of the pool or lake with water-resistant sunscreen, you still need to note the reapplication times on the instructions.

Keep in mind, there is still potential for sun damage while sitting indoors. UV rays can penetrate windows even when you’re relaxing inside with the air conditioner or driving on a sunny day – which is why keeping the promise to yourself to make SPF a daily habit is so important. 

Summer Vow #5: Avoid Using Expired Sunscreen

We know your intentions were good when you purchased that huge tube of sunscreen five years ago but it’s time to let it go. According to the Mayo Clinic, sunscreens sold in the US are required to remain at their original strength for three years. Anything close to the expiry date should be replaced. If the timeline of the product is shorter than that three-year window, an expiration date should be printed on the product. However, if the consistency is off, the smell is strange or the color has shifted, there’s a good chance your SPF product is not as effective as it should be, even before its expiration date. When in doubt, throw it out. It’s not worth the risk.

Summer Vow #6: Establish A Nighttime Skin Care Routine 

Sun exposure, extreme heat, smog and salt water are just a few of the environmental factors that ravage our skin during summer. A good cleanse at the end of the day is always a must. Our Mangosteen Daily Resurfacing Cleanser is perfect for smoothing texture without overstripping skin’s natural oils. Follow that with a swipe of the Pineapple Refining Tonique and then smooth on the Arctic Berry Peptide Radiance Cream (bonus points if you add the Superfood Booster-Powder). This combo will conquer dullness and dehydration with two illuminating formulas. 

And for an extra dose of vitamins on the rare summer nights at home, spend 5-10 minutes in the Citrus & Kale Potent C+E Masque before applying your overnight moisturizer and wake up with skin that looks bright, firm and plumped.

Summer Vow #7: Prioritize Sleep

Summer days can be exhausting – in the best possible way. Early morning hikes, long road trips and late summer nights take their toll in the form of dark circles and shorter sleep cycles. 

Sleep is important for your skin’s health in general – the concept of ‘beauty sleep’ is a real thing. According to Healthline.com, poor sleep can result in skin that ages faster and has less time to repair itself from environmental stressors. Snoozing at least eight hours per night will go a long way to eliminate those raccoon eyes that may have plagued you in the past, not to mention keeping your big sun energy up for all your future summer activities.

Need help committing to your new summer skin care vows? Visit an Eminence Organics Spa Partner to get you prepped for a summer full of (safe) fun in the sun.

Ever heard of the MOXI® Laser? I hadn’t until certified laser specialist and master aesthetician Erma Morris persuaded me to do it. Having never undergone a facial laser before, I wasn’t sure what to expect. I love a good chemical peel but have always been hesitant to go forward with a laser. But now, having been in the skincare industry as long as I have (35 years!), I know they have become a tried and true staple in skincare– so I gave the MOXI laser treatment a shot!

Last January I had my first MOXI appointment with Erma at Refine Aesthetics in Austin, Texas (who also is a PRO partner of ours and sells our skincare line!). Let me share what the procedure was like– and if it’s really worth your time and money.

The MOXI Laser Procedure Explained

MOXI delivers non-ablative laser energy that revitalizes skin by correcting the initial signs of sun damage and aging. The primary focus of this quick, lunchtime procedure is to correct uneven pigmentation and improve tone and texture. Wondering if you’re the ideal candidate for MOXI? Let’s dive into the details!

What is MOXI Laster Treatment?

A quick 8 to 10-minute treatment, MOXI improves the overall skin tone and texture. As for the science behind it, this fractional laser creates micro-coagulation zones on the skin, sending it into repair mode and replacing the damaged cells with healthier, brighter skin. With minimal downtime or discomfort, this is a great option for any skin type looking to achieve younger-looking skin in just seven days. 

What are the benefits?

MOXI is specifically designed as a preventative skin treatment to correct sun damage and early signs of aging without downtime. Through a gentle, fractionated wavelength, this laser corrects pigmentation issues and improves uneven skin tone and bumpy texture.

How many sessions are required?

While it is generally recommended to undergo three to four treatments with approximately four to five weeks in between, your provider will work with you to create a personalized treatment plan to meet your specific goals. This will include the number of treatments needed, a timeline of when you can expect visible results, as well as pre and post-treatment instructions.

What should I expect during the treatment?

Depending on your goals, the treatment usually starts with a numbing cream applied 30-45 minutes before the actual procedure. However, I decided to skip the numbing cream (the idea of numbing my skin freaks me out) and jumped right in.

I have a high pain tolerance, so while the laser was uncomfortable, it was manageable for me. During the treatment, the MOXI laser glides over the skin, creating a spicy, warming sensation. To counteract the heat, most providers like mine, will also have a fan blow cool air directly on the skin to help minimize discomfort.

What were the immediate effects?

In my case, the laser portion only took six minutes. Afterward, my face felt incredibly hot, like jalapeño juice had been poured all over it! I live in Texas so I’m used to spice! Thankfully, a Velez cooling mask was then applied to soothe my skin. This biotech mask, commonly used post-MOXI, hydrates and soothes stressed-out skin. I was amazed at how much the redness decreased after just 15 minutes, though my skin still felt quite hot.

The real surprise came 30 minutes later. I went from feeling super hot to experiencing full-body chills within minutes. That’s when I realized my body was trying to regulate its temperature. Just like when you have a fever and get chills, this is simply a result of rapid muscle contractions as your body attempts to warm itself back up following a temperature rise. I  was going through this exact process for about an hour as my body tried to reach the same temperature as my face. 

What is the post-treatment care?

Post-MOXI protocol is simple: Wear a moisturizing sunscreen and stay out of the sun as much as possible. I simply washed my face morning and night with Purifying Face Wash, followed by Moisture Infusion Toner, and used Weightless Protection SPF 30 in the morning and Skin Recovery Lotion at night. I recommend using a lightweight moisturizer for the first few days to allow any remaining heat in the skin to escape. Avoid using anything too heavy as it will trap in the heat.

I also chose to double up on antioxidant protection since my skin was particularly vulnerable. I used vitamin C both topically and took 1000 mg. orally every morning, as well as sunscreen every single day. You must focus extra on sun protection, as your skin will be particularly vulnerable throughout the healing process.  

Note: It says in the post-treatment care to avoid using a vitamin C serum during the healing process due to the possibility of a vitamin C acid burn, but Vitamin C&E Treatment uses a stable, no-sting formula that’s perfect for extra antioxidant protection and hydration. After all,  your skin is going through incredible inflammation from the laser and that is when your skin requires antioxidants the most!

What is the healing process?

The healing process will vary from person to person for a variety of reasons, including the amount of sun damage on the skin, use of retinoids and exfoliating acids beforehand, skin type, laser setting used (I opted for level 2 out of 3), etc. Here’s how it looked for me:

Day 1: My skin was very flaky, but this could be due to the fact I was using a .5 prescription retinoid in the days leading up to the treatment. My under-eyes were also puffy and swollen, and my skin, especially around my mouth, was rough and textured from all the movement. My face and neck were still very pink but not as hot.Day 2: My skin began to feel like sandpaper as I continued to peel, but it wasn’t too uncomfortable. Most of the redness had subsided, leaving me with more of a sun-kissed look. I did notice that my neck was a bit pinker than my face, likely because the neck area is typically more sensitive. Day 3: I began to turn the corner on day three. While my skin still felt sandy in certain spots, I could tell some of the tiny brown spots that typically appear after laser treatments, also known as MENDS (Microscopic Epidermal Necrotic Debris), were beginning to fade. I always considered myself to be a fast healer, but I was pleasantly surprised to see how nicely I was recovering. Day 4: My skin was no longer pink, but I decided to wear foundation anyway— and I wish I hadn’t. It clung to residual flakiness, only drawing more attention to the texture. Since there was no heat in the skin anymore, I decided to use Rest Day Masque that night. This moisturizing treatment uses Barrier3 technology to bind the skin cells together and reduce the appearance of flakiness. Afterward, my skin was instantly hydrated and much softer.Day 5: With continued use of Rest Day Masque, my skin was almost entirely back to normal. I was still experiencing minimal flaking around the nose, jawline, and neck, but most of it was gone. The sandpaper feeling was also gone, meaning I would likely be back to normal in another day or two. Day 6: I woke up on day six with no visible flaking or dryness and knew I’d reached the end of the healing process. My skin was visibly brighter and more firm.

I was very impressed with how quickly and beautifully my skin healed. While there wasn’t much pigmentation to correct, I did see improved brightness and a renewed glow in less than a week. 

How much does MOXI cost?

The treatment costs around $750 per treatment area. Treatable areas include the face, neck, chest, hands, arms, and legs.

Why I Chose the Treatment

I’ve always been super dedicated to my skincare routine, so I went into this treatment knowing I didn’t have a ton of sun damage to fix. However, I decided to give MOXI a shot anyway. I mean, if it could make my skin tone even a little more even-toned and brighter, why not? 

My Results with MOXI Laser Treatment

MOXI Before and After

After just six days I had a noticeably more even skin tone and brighter glow. Here are the results I documented in the days following the treatment.

Essential MOXI Treatment Aftercare Tips

While MOXI post-treatment care doesn’t consist of much, there are a few things to prioritize to get the most from your experience. Other than being on top of your sunscreen, here are a few other things to keep in mind. 

When can you exfoliate after the procedure?

As with almost any facial treatment that causes the skin to peel and flake, you don’t want to use any form of physical or chemical exfoliation until your skin is no longer flaking. This is the case for several reasons. For one, your skin is significantly more sensitive during the healing process since it is more vulnerable than usual. Second, these treatments are done to increase cell turnover and boost collagen production, meaning you should let them heal naturally in order to receive the full benefits. Exfoliating before your skin is ready will likely cause more harm than good.

Can I wear makeup after getting it done?

You must go without makeup for the first 24 hours following the treatment. After that, you’re welcome to go about your routine as normal. However, as I mentioned earlier, the application may not go as smoothly as you’re used to. Depending on how flaky your skin is, a light foundation may accentuate any texture. This is why I recommend opting for a heavier, more hydrating foundation during the healing process. 

Final Thoughts and Recommendations

All in all, I was very pleased with my first laser experience. If you’re someone who has been hesitant about trying laser treatments like I was, this is a great, super quick option for dipping your toes into the world of lasers. It’s also ideal for those with little to no downtime in their schedule. If you have sun damage, pigmentation, or signs of aging that you’d like to address, I highly recommend this treatment for effective skin rejuvenation and I will absolutely get it again. My skin is almost 55 years old so it’s very beneficial for me to get an extra boost here and there, above and beyond my at-home skincare routine!

Diet-to-Go is the Catalyst For Improved Diabetes and Wellness

by Caitlin H,

Jun 24, 2024

When Richard’s two children sat down with him on New Year’s Day to outline several life changes he needed to make to start caring for himself better, he took it to heart.

Two days later, Richard signed up for Diet-to-Go. Within five weeks, he lost 15 pounds and saw a rapid stabilization in his blood sugar levels.

And when he shared Diet-to-Go with a friend, who then went on to lose 80 lbs, he realized how powerful food choices can be.

10 Keto-Friendly Desserts You Can Make in 20 Minutes or Less

by Caitlin H,

Jun 17, 2024

You might think you can no longer have many of your favorite treats on a low-carb diet.

These heavenly, delish desserts prove that’s simply not true! All you need to do is swap familiar ingredients with keto-friendly replacements — and voila! You’ll have every confection you desire without going outside the keto diet line.

5 Ways to Work Out with Your Furry Friend

by Caitlin H,

Jun 10, 2024

Dog owners will be the first to tell you that their beloved furball is more than just a pet to them — in many ways, it’s like a child. There’s a good reason for this. Dogs have their own unique personalities, traits, and quirks. They thrive under routines. And they are capable of loyalty and love beyond most people’s expectations.

It shouldn’t be a surprise that dogs are good for your health, and there are several fun ways to work out with them.

Man Uses Diet-to-Go to Shed 100+ Pounds Ahead of Hip Surgery

by Caitlin H,

Jun 3, 2024

For many people, a medical scare is the catalyst for making a big life change. That was certainly the case for 73-year-old Rodney Arnold, a retired Sacramento code enforcement officer from Hawaii who has shed more than 100 pounds with Diet-to-Go.

“I found out I had to have hip surgery,” Rodney said, remembering a doctor’s visit in late 2022. “They wouldn’t touch me unless I lost a lot of weight and my BMI was 30.”

A Dive Deep into 5 Fish We Love

by Caitlin H,

May 27, 2024

Fish is a delicious and nutritious protein that often finds its way into healthy diets—and for good reason. It’s a filling main dish packed with a wide range of nutrients. It’s also extremely versatile, affording home cooks and chefs the ability to create unique and tasty dishes that millions of people enjoy daily.

Let’s dive deeper into the health benefits of five of the most popular kinds of fish and our delicious meals that feature them!

A Look at the Most Popular Prescription Weight Loss Drugs

by Caitlin H,

May 20, 2024

GLP-1 agonist weight loss drugs (think Ozempic and Wegovy) are all the rage right now, available at clinics and spas nationwide. They promise users a quick way to shed pounds, and many studies show they are quite effective in doing just that.

But do they work long-term? What are the downsides? And are they right for you? Here’s a deeper look at these weight loss drugs, including pros and cons and how to use them most effectively paired with your Diet-to-Go meals.

Food Cravings? Manage Them With an Intuitive Approach

by Caitlin H,

May 13, 2024

Food cravings are a part of life.

Whether you find your mind wandering to how nice it would be to enjoy a favorite baked good or feel an insatiable need for a childhood staple, cravings are real.

For some people, they’re harmless. But for others, they can quickly get out of hand, leading to overeating and excess calories that derail weight loss plans and make achieving goals pretty darn impossible.

How good are you at managing your cravings?

10 Delicious, Creative Twists to Elevate Your Oatmeal

by Caitlin H,

May 6, 2024

Eating a healthy, balanced breakfast is one of the best things you can do to improve your chances of reaching your weight loss goals.

Experts say people who eat breakfast start their day off right by giving them fuel to get through the morning without succumbing to temptations like office snacks or fast food at lunch.

And one of the best go-to morning meals — we’re talking easy and delicious — is oatmeal.

But how do you keep what could be a pretty bland dish from getting boring?

8 Outdoor Activities to Enjoy the Healing Power of Nature

by Caitlin H,

Apr 30, 2024

Fresh air. Warm sunshine. Green leaves. Birds chirping happily. The sound of dirt crunching beneath your feet. There’s something uniquely restorative about spending time in nature.

Being outdoors has been shown to have a number of benefits for your mental and emotional health, like reducing stress and increasing your quality of sleep. Activities in nature are also a boon for your physical health, typically requiring movement and exercise, which can improve your cardiovascular and muscular health.

Need a suggestion to help motivate you to move outdoors? Whether you’re a fitness expert or are just looking to relax and collect some vitamin D, we have some ideas for you!

This Carbohydrate is a Boon for Reducing Belly Fat

by Caitlin H,

Apr 22, 2024

One of the biggest struggle areas many of us have is undoubtedly around our bellies. Belly fat often seems to be the quickest to burgeon and slowest to go away.

Unfortunately, studies show belly fat increases the risk of things like type 2 diabetes and heart disease. It also can be uncomfortable and make finding clothes that fit challenging.

Thankfully, there is good news for those of us who want to target this problematic area — and the solution may lie in boosting this carbohydrate. 

7 Heart-Pumping YouTube Dance Workouts

by Caitlin H,

Apr 15, 2024

If you’re looking for a fun fitness form that engages your entire body — and your mind! — look no further than dancing.

Dancing is one of the best heart-pumping ways to torch calories while simultaneously improving muscle tone, strength, balance, core strength, and joint health. Plus, your mind stays engaged and sharp as it learns choreography and keeps pace with the steps.

What’s more: This well-rounded, full-body workout is actually fun! Time flies as you whirl around and step to the beats, ensuring you’re not staring at the clock and watching the minutes tick by until the workout ends.

Ready to give it a shot?

Diet Derailed? Bounce Back With These Effective Strategies

by Caitlin H,

Apr 8, 2024

Many of us set out on a weight loss journey with all the passion, commitment, and dedication we need to succeed.

But then a day comes where we inevitably fall off the wagon and relapse into old poor eating habits, forgo our fitness classes, and just, kind of, give up.

What can you do to make it easier to jump back up on the wagon?

Our 8 Favorite Spring Side Dishes

by Caitlin H,

Apr 1, 2024

There’s something special about enjoying brightly colored food that looks just as pretty as the flowers, fruits, and veggies that sprout in spring.

Take advantage of this bountiful season by creating one of our 8 favorite spring side dishes — delicious items like roasted carrots, avocado deviled eggs, pasta salad, and more — all of which you can bring to any upcoming event to leave your guests feeling satisfied and asking for more.

Healthy Meal Delivery Works Best for These Types of People

by Caitlin H,

Mar 25, 2024

The healthy prepared meal delivery market has exploded in recent years. This market consists of companies that send customers fresh or frozen prepared meals that are individually portioned and aim to support a healthy diet. Most providers offer a range of meal plans for unique diets, such as vegetarian, low-carb, calorie-controlled, Mediterranean, and more. Convenience and the time-saving aspect of the meals are likely significant factors pushing the industry’s growth.

So, what types of people can potentially gain the most from freshly prepared, healthy meals delivered right to their door?

How to Enjoy Restaurants and Parties While Losing Weight

by Caitlin H,

Mar 18, 2024

Undertaking a weight loss journey means adjusting your diet and focusing on eating healthy meals. It also may mean incorporating regular fitness routines into your daily schedule. And it always means dedication and a commitment to a better lifestyle.

While there will be challenges along the way, one of the most significant you’ll likely face is navigating familiar social situations that typically involve eating out and diet-derailing food. The people who successfully lose weight learn how to navigate these social situations in a classy way that keeps them on track. And we can all learn something from how they do it.

Reduce Your Sugar Intake with These Tips

by Caitlin H,

Mar 11, 2024

Sugary foods are prevalent in our world. A staggering number of the packaged foods and beverages purchased by U.S. households contained added sugars. In addition, a large percentage of U.S. food supply products contain either caloric or low-calorie sweeteners.

With sugar being so prevalent in regularly purchased products, it may seem impossible to escape consuming high-sugar foods regularly, which can be problematic for your health. Experts say that eating foods with too much sugar can cause a host of issues.

So how can you reduce the amount of sugar you’re eating?

Feeling Down? Remedies to Improve Your Mood

by Caitlin H,

Mar 4, 2024

This is often the time of year when many of us are counting down the days until daylight saving brings us longer days and spring brings warmer weather. Sometimes, the wait also brings with it feeling incredibly down, sad, and perhaps even depressed. And that’s more than understandable.

Thankfully, there are things you can do to improve your mood and combat depression. Here are seven effective mood remedies backed by science.

What Happens to Your Body When You Lose 10 Pounds?

by Caitlin H,

Feb 26, 2024

When it comes to losing weight, there’s a certain exhilaration that hits you when you get on the scale and see that your first 10 pounds are gone.*

For people trying to lose 50 pounds or more, that first 10 pounds is a significant milestone. You’ll probably feel excited, flushed, and — hopefully — proud of your success. It’s confirmation that you can — and will — reach your goals.

And while the mental and emotional benefits are worth paying attention to, the physical benefits of losing 10 pounds are also quite impressive.

We broke down seven things that happen to your body immediately after losing 10 pounds — changes to keep top of mind along with the well-earned exhilaration to keep you motivated and going strong.

Tailoring Your Fitness to Your Age

by Caitlin H,

Feb 19, 2024

You know that exercise is essential, with countless studies showcasing how it can improve everything from heart health to immunity, skin vitality, and more. But if you’re getting on in life, there’s a good chance you’ve noticed any movement becomes a bit more difficult the older you get — whether you’ve ever been an avid exerciser or not.

The reality is that while you should always strive to make exercise an integral part of your life, it’s going to look different at various stages in your life — and that’s more than okay.

We’re here to help you figure out what type of exercise might be appropriate for you to try!

7 Lifestyle Tips to Lower Bad Cholesterol

by Caitlin H,

Feb 12, 2024

Cholesterol plays a vital role in your body, ensuring your body’s blood cells can replicate and you get essential vitamins.

But high cholesterol levels can have the opposite effect, increasing your risk of serious diseases that lead to strokes, heart attacks, and even death.

Wouldn’t you like to have a few easy lifestyle tips you can implement immediately to lower cholesterol levels and possibly add years to your life?

The perfect summer and fall dessert, this blueberry apple crisp is made with fresh fruit and a crispy, buttery oat brown sugar topping. Serve warm with vanilla ice cream for the ultimate treat!

You Gotta Make This!

Is there a better smell coming out of the oven than an apple crisp?! If I had the time I would bake one every day just for that 🙂

I know we’re not officially in apple crisp season (fall) just yet BUT hear me out, friend.

What if we combined a summer fruit with apples and ate it right now?! I know, I’m feeling a little wild here.

Have you ever considered a blueberry and apple combo? It’s honestly the most delicious surprise. Two fruits in one crisp really helps to deepen the flavor. And that GORGEOUS blue color from the blueberries! I can’t get enough.

This recipe combines tart apples with sweet blueberries and an irresistible oat topping that adds the perfect amount of gooey crunchy sweetness. When it’s crisp and bubbling (and filling your kitchen with the best aroma), serve warm with vanilla ice cream (is there any other way to eat it?!) and enjoy.

Bring this crisp to your 4th of July celebration, to your next summer potluck, or your labor day party, and it’s bound to be a hit.

Or, if you’re like me, you could just make it for yourself (and your family of course ;)) and eat it for dessert…and why not for breakfast too. I actually really love serving fruit crisp over a bowl of plain Greek yogurt for breakfast. YUM.

Ingredients You’ll Need

Notes on Ingredients

blueberries: I use fresh but frozen could also work. 

apples: I find that the best apples for baking are Golden Delicious, Honeycrisp, Jonagold, McIntosh, and Fuji. These varieties tend to hold up well under cooking temperatures. Make sure to cut them into small pieces so they cook through well.

sugar: adds an extra touch of sweetness to the fruit mixture.

cornstarch: used to thicken the fruit mixture.

lemon juice: prevents the apples from turning brown and helps to balance out the sweetness.

vanilla: for sweetness and a flavor boost.

cinnamon: adds a warm cozy flavor. One of the most important spices in baking! 

rolled oats: if you want to make this recipe gluten-free, be sure to use certified gluten-free rolled oats. Rolled oats provide the best texture so I recommend choosing old-fashioned or quick oats over steel cut.

flour: I use all-purpose flour but you can substitute for any type like all-purpose 1:1 gluten-free, white whole-wheat flour, etc. 

brown sugar: adds a rich, mellow, slightly caramel-y flavor to the oat topping.

salt: flavor enhancer!

butter: blends all of the oat topping ingredients together to form that crumbly consistency.

The Nutrition Scoop

Blueberries are a good source of fiber, vitamin C, vitamin K, manganese, and potassium. They have high levels of antioxidants, more specifically anthocyanins, allowing them to aid in immune support and body cell functioning. 

Blueberries have also been found to improve heart health by lowering total and LDL cholesterol as well as blood pressure, and may play a role in cognition and brain function.

Apples contain soluble fiber, potassium, vitamin C and antioxidants, and may protect against type II diabetes by aiding in blood sugar control.

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

Mixing Bowl

Baking Dish

How to Make Blueberry Apple Crisp

Prepare baking dish. Preheat oven to 350 degrees F and grease a 9×9 or 11×7 baking dish.
Combine fruit mixture. Add blueberries, apples, sugar, cornstarch, lemon juice, vanilla and cinnamon to a large mixing bowl and stir to combine.
Make oat topping. Stir together oats, flour, brown sugar and salt in a medium mixing bowl. Drizzle in melted butter and stir to combine.
Add to baking dish. Pour fruit mixture into baking dish and add the oat topping evenly on top, leaving large clumps intact.
Bake! Bake until the fruit juices are bubbling and the topping is golden and firm to the touch, about 45-55 minutes.

Tips from the expert (that’s me!)

The best apple varieties for crisps hold up well and keep their structure under heat. Some of my favorites to bake with are: Golden Delicious, Honeycrisp, Jonagold, McIntosh, and Fuji.
Double the topping recipe and save half in the freezer for up to 3 months for the next crisp you make!
Serve warm with vanilla ice cream, whipped cream or crème fraîche. OR serve over a bowl of yogurt in the morning for a delicious breakfast!
Melting the butter for the oat topping is way easier than trying to cut cold butter into the oat mixture.

Storage and Preparation

Leftovers can be stored at room temperature for up to 24 hours and in an airtight container in the refrigerator for up to 4-5 days. To reheat, pop it in the oven at 350 degrees F for about 20 minutes or place it in the microwave for about 30 seconds.

Make a double batch of crisp topping and save in an airtight container or bag in the freezer for up to three months!

You can freeze crisp too! Store in an airtight container for up to three months. Let thaw in the refrigerator overnight and reheat in the oven or microwave.

Recipes That Pair Well

Coconut Milk Strawberry Ice Cream

Dairy-Free Coconut Whipped Cream

Coconut Milk Vietnamese Iced Coffee Ice Cream

For more fruity dessert inspiration, check out my other recipes below! 

Strawberry Rhubarb Galette 

Vegan Berry Upside Down Cake

Slow Cooker Baked Apples

Blueberry Peach Crisp

Mango Tumeric Lassi Popsicles 

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

Don’t ever miss a recipe! Sign up to receive my monthly newsletter with a round-up of recipes from the previous month and get my FREE guide when you sign up: Rediscover the Joy in Eating: 5 Simple Steps to Stop Stressing Over Food + Enjoy Every Bite

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The Best Chicken Fajita Salad You Can Make At Home

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This Crunchy Cucumber Tomato Salad is a staple in our home from spring until the end of summer and I hope you enjoy this simple salad too! 

When I think of easy, delicious, refreshing, and nutritious salads for the summer, this is the one that comes to mind.

Both cucumbers and tomatoes—the stars of this recipe— are both hydrating vegetables, accessible in the summer months, and rich in antioxidants. Additionally, cucumbers are one of the easiest vegetables to grow (in my opinion).

Cucumbers contain vitamin K, potassium, pantothenic acid, phosphorus, copper, vitamin C, and magnesium. Tomatoes are rich in antioxidants, most notably lycopene. In addition to chopped tomatoes and cucumbers, I like adding zesty red onion, tons of fresh dill and parsley, and occasionally castelvetrano olives.

What I enjoy most about this salad is the simplicity and flexibility—it takes about 10 minutes to throw together and can be enjoyed as a side dish or an entree.

To make this an entree dish, boost the fat, protein, and starchy carbohydrate(s) by following the Foundational Five system for a balanced plate. A few ideas for you to increase the balanced meal components include: avocado, edamame, grilled shrimp, fish, smoked salmon, chicken, tofu, boiled eggs, hemp seeds, cooked quinoa, and the list goes on.