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

Zoodles Recipe

Who here likes to cook? If I had the time I would love to spend hours preparing and making every meal that I eat. Unfortunately, time is tough to come by when your busy. Meal planning, prepping and cooking doesn't have to take up a ton of time! Planning your weekly meals can take 15-30 minutes and those meals don't have to be extravagant! My meals take 30 minutes MAX to make. Here is one of my go-to quick and easy dinner recipes that everyone seems to love! Plus it is a great way to get vegetables into your kid's diet (and husband's) without them even knowing.



Zoodles = Zucchini noodles. Zoodles are SO delicious and SO easy to make. 

Tools to Use

I use a spiralizer attachment for my KitchenAid but you can purchase a very inexpensive hand held spiralizer from almost anywhere. If you don't want to purchase a spiralizer, a julienne peeler or mandolin works great as well! Before spiralizing, make sure you wash your zucchinis first! Cut off the ends and get to spiralizing.  


How to Cook Zoodles

I like to steam my zoodles on the stove but you can eat them raw, boil, sauté, or bake them.

Final Touches

You can eat zoodles any way that you would like. I like to throw some of my favorite organic (no sugar added) pasta sauce, mushrooms and spinach on them. For protein I typically add chicken or meatballs. You can top it with some cheese or nutritional yeast flakes (dairy free) if you'd like. Use your imagination. How do you like your pasta? Prepare it the same way you would your favorite pasta dish. 



Lisa Catherine Kenny

7 Healthy On The Go Snacks

Since we have moved into the boondocks, I find myself trying to run all my errands at once. This means that I am gone for the majority of the day. I love going out for a nice meal occasionally, but I hate ALWAYS eating out. It is expensive and I prefer to make my own food. So while I am on the go, I pack a goodie bag of healthy snacks (sometimes even a meal if I am gone most of the day). 

If you are like me and feel like you are on the go the majority of the day, here are a list of some simple, healthy snacks to take with you.

1. Ants on a log - I used to eat these all the time as a kid. It was one of my favorite snacks. Chop up some celery, add peanut butter or almond butter and top it with raisins or almonds. 

2. Mixed Nut Trail Mix - I typically will buy just mixed nuts or I will buy mixed nuts with raisins.

3. Protein Shake - In our house we use Vega Protein or Swiig. I use water (my husband uses almond milk), add one scoop protein, 1 cup frozen blueberries, 1/2 avocado, a handful of spinach (you can't taste it, I promise), blend it up. I, also, will add flax or chia seeds and sometimes some Maca powder if I am feeling a little tired that day. 

4. Kind Bar, Larabar or Cliff Bar - Try to find an energy bar or protein bar with no artificial sweeteners in it. Find a bar where you know all the ingredients listed on the table. Better yet, make your own energy bar.

You can make your own bars (or energy balls) by adding your favorite ingredients to a food processor. I use oats, dates (sometimes prunes), organic unsweetened peanut butter, flax, cinnamon, coconut oil. I process it and than add any toppings such as, coconut, dark chocolate chips, raisins etc. Mix with a spoon (or hands) and than mold into energy bars. Place them on a cookie sheet with wax paper. Place in refrigerator and than enjoy!

5. Hummus and veggies

6. Greek Yogurt - I always buy unsweetened yogurt and add fruit to it. 

7. Hardboiled Egg


I hope this has helped! If you would like any more advice or help with how to prepare any of these snacks, please feel free to contact me.

Have a great week!


Lisa Catherine Kenny