Reading Food Labels

You may think what you are eating is healthy but do you actually read the food label to know what it is you are actually consuming? Don’t get tricked in to thinking something is healthy just because it says “Organic”, “All Natural”, “Healthy”, “Gluten Free”, “Fat Free” or “Vegan”. Those are just marketing ploys to make consumers think that they are healthy. For example, look at the picture below. The company markets this product as “Gluten Free”, “Fat Free” and “No Artificial Color.” Must be healthy, right?


My general rule of thumb when reading a label is if I don’t know what an ingredient is, I don’t buy it. The main ingredient I am always very cautious about, especially when buying food for our son, is sugar. Have you ever noticed that there is added sugar in EVERYTHING processed!! It amazes me! Pasta sauce, salad dressing, cereal, bread, teething bars and the list goes on and on and on. Going back to the picture above, take a look at this products ingredients. Do you know what any of them are? And if you do, does that sounds like a healthy, nutrient dense product?


So how can you tell if there is added sugar in your processed food? Sometimes it is not as simple as the label just reading “sugar.” Companies are good at sneaking sugar in under names that some people wouldn’t think would be sugar. Ingredients that end in the word “ose” are sugar. Common names for sugar that many companies use are :

  • Glucose

  • Fructose

  • Molasses

  • Syrup (Corn, Maple, Date, Golden, Carob, Brown rice etc.)

  • Barley Malt

  • Dextrose

  • Evaporated Cane Juice

  • Fruit Juice Concentrate

  • Honey

  • Agave

  • Buttered sugar/ buttercream

To sum this up for you, when reading labels make sure that you know what the ingredients are before just buying something that states that it is “healthy” on the package.

If you ever have any questions on an ingredient, a food item or anything else, please don’t hesitate to contact me.

Have a wonderful week!


Lisa Catherine

Simplifying Meal Prep

Do you cringe when you hear the words “meal prep”? For the longest time I HATED meal prepping. Bottom line, I don’t enjoy spending hours in the kitchen on Sundays prepping food. I would rather be out doing something with the family, especially now that it is getting nicer outside. Does anybody else feel the same way?

Even though I don’t enjoying spending hours meal prepping, meal planning is a very necessary thing for me. When I plan and prep my meals ahead of time it sets me up for successful, healthy eating all week long. So how do I prep my meals without spending a ton of time in the kitchen? I prep two days during the week and I utilize a secret weapon… my CROCK- POT! I LOVE this thing. It has saved me so much time preparing dinners.


This is what my typical week of meal planning looks like:

Monday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot bbq pulled pork and sweet potato

Tuesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftovers Crock-Pot bbq pulled pork and sweet potato

*Prep Crock-Pot recipe for tomorrow

Wednesday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Crock-Pot beef, potatoes and veggies

Thursday: Breakfast- Smoothie

Lunch- Chicken, veggies, avocado

Dinner- Leftover Crock-Pot beef, potatoes and veggies

Friday: Breakfast- Smoothie

Lunch: Tuna fish, crackers and veggies

Dinner: Fish and broccoli

*Fridays in Lent we cannot eat meat

Weekends I leave open. We typically will just eat leftovers.

We do our grocery shopping on Sundays. Sunday night I prep the Crock-Pot meal for Monday and Tuesday, cut veggies for snacks during the week and cook chicken for lunches during the week. I keep my recipes very simple. I love to cook but I don’t like spending hours doing it. As I said earlier, I want to spend the free time that I do have with my family, not in the kitchen for hours. Once my son gets a little older, I look forward to teaching him how to cook so that we can spend time together in the kitchen but right now isn’t that time.

I hope that this gives you some inspiration. You don’t have to spend hours planning and prepping your meals. Keep it simple.

Lisa Kenny

Lisa Catherine Coaching

No Bake Oatmeal Chocolate Chip Lactation Bites

As of February 13th I am officially a mom! I always heard other moms say that being a mom is the most rewarding thing in life but it wasn't until recently that I can honestly say that is 100% the truth. Our little bundle has brought so much joy into our lives already!

A new baby comes with love, joy, lots of poopy diapers, sleepless nights and constant baby-boob bonding (if you are breastfeeding).  Luckily (knock- on-wood) I have not been struggling with producing milk; however, many new moms do. In order to make sure that I keep up my milk supply, I researched foods that were good for lactation and eat them daily. One of my favorite recipes is my homemade No Bake Oatmeal Chocolate Chip Lactation Bites. I admit that I eat them like candy they are so good! 


Why do I call them lactation bites? Oats, flax seed and healthy fats (peanut butter) are all ingredients that are thought to boost milk supply. These bites are, also, great for women who are still pregnant since they contain dates. Women who consume about 6 dates a day when pregnant are said to have an easier labor and delivery.


Without further ado, here is my Oatmeal Chocolate Chip Lactation Bite recipe. Enjoy!

1 cup pitted soft dates
1/3 cup ground flax seed
1/3 cup oats
6 tablespoons organic unsalted peanut butter (no added sugar)
1/3 cup (add more if you'd like) mini dark chocolate chips
1 teaspoon vanilla extract

Directions: using a food processor, process the dates until a sticky ball is formed. Add the flax, oats, peanut butter and vanilla and blend until they are finely ground. Lastly, stir in the chocolate chips. The mixture should stick together when rolled into a tight ball. If it doesn't, try adding 1 tablespoon of water and blend again. Roll the mixture into tight balls and lay them on a cookie sheet. Refrigerate and enjoy!



Lisa Catherine

The Scale: Best Friend or Worst Enemy?

I must admit that I was once a victim of the scale. I would weigh myself 1-4 times a day! I would be happier if my weight went down and depressed if it went up, even just a few pounds. Does this sound like you? How does one silly little gadget have so much power over our lives and happiness?

A few years ago I made a big leap and decided to put my scale away in the closet so that I wouldn't be tempted to step on it in the bathroom. It was VERY difficult at first. I would take it out of the closet at least 3 times a week and step on it. It took me awhile to be able to forget about the scale but once I did I was SO much happier. We still don't have a scale in our house and to this day the only time I get weighed is at the doctor's office or at my husband's gym where I weigh myself using the InBody machine every 6 or more weeks. 

This was a picture that the singer, Pink, posted on Instagram awhile back. I thought it was so empowering and motivating for all women. She looks incredible, am I right?!


The caption read, “Would you believe I’m 160 pounds and 5’3”? By ‘regular standards’ that makes me obese,” she wrote. “I know I’m not at my goal or anywhere near it after Baby 2 but dammit I don’t feel obese. The only thing I’m feeling is myself. Stay off that scale ladies!”

Weight is just a number. There can be so many factors that attribute to weight gain or loss. If you pee a little bit, the number goes down on the scale. If it is that time of the month for us women, the number goes up on the scale. So why do we put so much pressure on ourselves to be "the perfect weight" when there is NO perfect weight? If it were up to me, I would ban all scales and replace them with these scales from the Kellogg's commercials.


Let's get one thing straight, ditching the scale DOES NOT mean ditching our health. I think that eliminating a scale makes you more in tune with your body. Not always basing your health on a number makes you become more aware and intuitive to what you put in your body. 

My challenge for you is to put that scale away in a closet. You don't have to throw it away just yet. Just put it away for a few days, than maybe a week, than maybe a month and see how you feel. Do you find that you are eating more intuitively? That you are listening to your body a little more? Do you find that you are happier? I would love to hear from anyone that has done this or is willing to do it. Comment on this post or on my Facebook wall and let me know how you it goes! 

Looking forward to hearing from you!


Lisa Kenny