Welcome new members!
The newsletter posts on the weekend, giving you meal ideas and inspiration for the week ahead. Each weekend, I’ll curate recipes, workouts, and healthy tips (yours are always welcome!) to help support your wellness journey. Don’t forget to sign up to receive texts from the Cafe! Make it a great week and keep going. 🤍
Join the March Health Challenge!
🌟 Ready for the Cafe’s March Health Challenge? It’s a fresh start as we head into Spring and think about those upcoming vacations. Join us for a jumpstart or reset to dial up your health goals! Each week, we’ll add a simple goal—starting with drinking 100 ounces of water daily. Plus, 1 micro suck each day- one small thing you don’t want to do every day. Mine? 1, 10-minute meditation ( I always blow this off!).
Text MARCH to (513) 506-3294 to opt in for daily accountability and inspiration. Let’s make March a month of transformation together! 💥
What’s Cooking this Week?
Pan-Seared Cod in White Wine Tomato Basil Sauce
This cod dish from Baker by Nature looks delish and is one of Cafe Member Erin’s favorite recipes! She and her family make the dish often and love the sweetness of the cherry tomatoes with the acidity of the lemon. She says the presentation is beautiful too! If you serve it to a crowd they will be impressed even though it’s very easy to make.
PHOTO CREDIT @bakerbynature.com
Greek Cauliflower Rice Turkey Skillet
I’m a sucker for anything Mediterranean! This Low Carb Greek Cauliflower Rice and Turkey Skillet from Lauren Fit Foodie is awesome! It’s a great 30-minute weeknight or meal prep option. The dish is one-pot meal full of mediterranean flavors and is perfect for low carb days or pairing with your favorite pita for a balanced macro option!
PHOTO CREDIT: © laurenfitfoodie.com
Fajita Chicken Marinade- AGAIN
This is the 4th week in row this has been in our rotation, so I thought I’d include it again. My kids pack it for lunch and we make bowls or burritos with it. It’s 5-minute prep too! The recipe is made from simple spices, olive oil, and lime juice. Slice the chicken thinly, let it marinate for two hours, then cook it for a delicious meal in minutes. Enjoy it with peppers and onions, as a protein bowl with rice, or in a wrap. The difference maker is slicing the chicken into thin strips before cooking. The chicken cooks up quickly on heat, stays moist, and has a nice caramelized flavor.
Tender Grilled Pork Chops
These boneless pork chops are always in my rotation and a nice break from chicken. And the marinade has only three ingredients- olive oil, soy sauce, and steak seasoning. I use boneless pork loin chops for this recipe. It helps to use pork chops that are at least 1/2 inch thick- don’t get the super thin pork chops because they’re much easier to overcook. I like to sear them on a grill pan on medium-high heat for a few minutes, then wrap them in foil and finish in the oven (350 for about 10 minutes, depending on thickness). I’ll whip this up on Sunday and then, a few days later, cook them up for an easy, healthy dinner. Make extra for lunch or dinner.
Beef & Sweet Potato Bowls- Easy Meal Prep Idea!
Check out Cafe Member Shawn’s favorite lunch—a balanced bowl with lean ground beef, roasted potatoes, and roasted beets.
Shawn’s tip? Opt for frozen lean ground beef from Costco, a wallet-friendly protein option for family meals. He browns the meat in multiple servings for convenience. To streamline his process, Shawn preps the potatoes by microwaving them first and then roasting them at 400 degrees for about 15 minutes. This simple method saves time and makes it easier to cut the sweet potatoes.
Shawn tops his bowl with G Hughes® Sugar-Free Original BBQ Sauce—a savory touch without the added sugar. For an extra crunch and sweetness, he includes roasted beets. He cuts the beets into cubes and roasts them at 400 for about 15 minutes.
P.S. You might remember Shawn from the Cafe Workout videos. He’s a fantastic trainer- Thank you Shawn!
Costco- Buy Frozen to Save $$
This Week’s Coaching Sessions
Cafe Quick Tip
Looking for a recipe but don’t know where to find it? Go to any page on the website or in the Cafe and click on the 🔎 in the top right corner. Search by any word or recipe name. It’s a quick way to find something, or even better, search by ingredient to get some meal inspiration!
I seem to have meet Amy at the time I truly needed her. I had decided to change my life and the main focus was on what I am eating and how I can be better at it. The universe was clearly listening to my intent because it placed me right in front of the most valuable resource one could have. Amy.
Ive always been able to eat whatever I want, whenever I want, with no repercussions. Sometime in the last year, around when I turned 41, that all changed. My A1C was elevated, my cholesterol was high, and my overall feeling of wellness was way down in the dumps. I spent countless hours researching and planing for the best possible changes I could make and very quickly found myself in the weeds. If you have ever embarked on a journey like this you already know the endless amount of information out there. The countless opinions, misinformation, and subscription services that are more of a one size fits all approach. I was stuck. Slightly defeated, and certainly unsure of how to proceed. So, I sent Amy a message. Basically a call for help. She very quickly called me, we talked, and after about 10 minute she has a good grasp of where I was and how to help get me on track. I learned more is 10 minute from her than in weeks of my own research. She specifically guided me on foods that I should avoid to help with bloating. Bloating is the absolute worst! She educated me on types of fibers and what they do during digestion as well as gave me food to try and food to avoid. She even touched on glucose. She helped me understand what is happening with blood sugar and again gave me some very helpful hints on how to get the energy I need without taking in harmful foods. The fire of growth and change that was dying inside me quickly flared back to life. I honestly feel special that she would take the time to help me.
Rory Poulson