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Donating Food This Holiday Season

Tips to make sure that you are donating the healthiest options.

Donating Food This Holiday Season

Throughout the holiday season many businesses, community organizations and churches hold food drives, and the food banks throughout Austin and Travis County greatly benefit from people’s generosity.  When making a donation, it is important to donate food that is safe and nutritious. By keeping a few simple tips in mind, you can enhance the value of the food donations you make.


Posted in Coaching, Fitness, Culinary


Drink Your Salads!

3 Salad Smoothie Recipes; using fruit, salad greens and vegetables!

Drink Your Salads!

Yes, you read that right. I am urging you to drink your salads. I spend a lot of time trying to constantly improve my eating habits. Last year, I began having salads for lunch everyday. I added all kinds of things to my salads (all healthy choices, of course).

What happened, though, was that the bulky nature of the salad filled up volume in my stomach without providing me with enough caloric density to power me through the afternoon hours.

What to do? Keep the salad by blending it with fruit and milk substitute, add other calorie dense food to lunch and feel more satisfied! It was a super delicious and nutritious decision. I am able to control my afternoon cravings, have more fruit and veggies during the day, and I love the fresh taste the smoothies provide.

Most salad greens work well –

Posted in Fitness, Culinary


Halloween "Monster Mash" Smoothie

Pumpkin, Peanut Butter & Banana Smoothie


Treat your body this Halloween with an energizing, colorful and tasty beverage.

  • We use a greens (superfood) powder for the eerie color but you could just add a few drops of blue and yellow food coloring.  
  • Green Tea Matcha and Maca powders provide lots of energry to help you get through the crazy fun night!
  • WARNING - We could not, in good conscience, advise anyone to consume this smoothie after 2 PM due to the amount of caffenine from the Green Tea Matcha powder.
  • You will, however, love the list of benefits from the Matcha: mental clarity, the "even kill" energy boost and an overall feel-good, mood enhancement.
  • You can find the Maca powder from any health food or nutritional supplement store, we like Navitas Naturals.
  • We order our Green Tea Matcha online at Amazon.com because it is not easy to find in an organic and plain version. Most stores carry non-organic and sweetened powders.
  • You won't believe how great the Pumpkin tastes in this mix!

Posted in Culinary


Holiday Party Menu Ideas

We are sharing a few of our fool-proof party menus!

Holiday Party Menu Ideas

As Christmas slowly approaches, we find ourselves swamped with cocktail parties, company dinners, white elephant gift exchanges and those horrible buffets of endless glob and goop. Now, let's see what we can do about those interesting looking appetizers!

We would like to share some of our most requested plans with you, in hopes that you become INSPIRED to serve a delicious, homemade meal to be proud of! These menus have been used on numerous occasions by our best private chefs for catering their clienteles' holiday gatherings with rave reviews!

Do remember this, Inspired Culinary is available for parties of any kind, we love celebrating with you!  This email address is being protected from spambots. You need JavaScript enabled to view it.  today to learn more about getting your next party custom catered by our professional personal chefs!

Posted in Culinary


How to Sustain Exercise Habits

Motivating You to Continue Exercising

How to Sustain Exercise Habits

There is a famous cartoon that pictures a man sitting in a doctor’s office.  The doctor says to the patient, “Well, you can exercise one hour a day or be dead for 24.”

This is how the majority of people think about exercise – as a means of delaying death.  Not such a positive message, right?

Not only is it a doomsday message, but we also know from research data that the efficacy of this strategy to help people sustain an exercise commitment is dismal. 

So why do we all believe that “getting healthy” is a good reason to help us sustain our exercise commitments?  Because it sounds like a logical strategy and because it is the primary message we hear from most health and fitness experts around the world.

Sadly, this message is not the right hook to keep you exercising.

Achieving health and fitness is a long-term goal that takes time, energy and commitment.  There is no immediate gratification associated with the idea of “HEALTH”. 

As humans, we are hard-wired to want immediate gratification.  Generally speaking, we want what we want, when we want it because that makes us feel good.  So, how is our desire for immediate gratification tied to sustaining exercise habits over a lifetime?

It turns out that without an immediate return on investment with respect to exercise, most people will not be motivated to sustain an active lifestyle.

What can you do to increase your chances of staying active throughout your life?

Step one:

Find out what your real immediate return on investment (ROI) is with exercise and focus on that!

HINT: Something positive that makes exercise a gift to yourself: “I will have increased energy and reduced stress throughout the day if I exercise!”

Step two:

Keep a flexible mindset with respect to exercise.  This means having an open mind about what exercise means. 

HINT: You may have in mind what you would like to do for exercise, but every now and then you might not want to do it.  Instead of applying willpower to “just get it done”, be flexible about what exercise might entail so you can enjoy some kind of activity without the negative impact of using willpower.

Step three:

Use a successful model like MAPS as a framework for coaching yourself to exercise. What is MAPS?  It is an acronym for a strategic model about exercise.  It looks like this:

Meaning: What does exercise means to you?

Awareness: What are our core beliefs about exercise?

Permission: Give yourself permission to make exercise a priority.

Strategy: How are you going to implement your intentions to exercise?


  1. Change your language about exercise from “I should” exercise to “I am willing” to exercise.
  2. Sustained motivation to exercise stems from the finding the RIGHT REASON we initiate exercise in the first place!  When motivation is linked to distant, clinical, or abstract goals, health behaviors are not compelling enough to trump the many other daily goals and priorities they constantly compete with.
  3. It is the lack of permission to prioritize self-care that is often toughest nut to crack when creating a sustainable behaviorWhen looking for ways to give yourself Permission to make exercise a priority, ask yourself this: Why would self-care ever be considered self-indulgent?
  4. Make sure that your experience from exercise isIf exercising at high intensities produces negative feeling for you about exercise, your chances of sustaining exercise are very low.  “No pain, no gain” does not work for most people – this is shown time and again in scientific research.  For sustainability, you need to choose physical activities that you enjoy!
  5. We know that moving our bodies is one of the best ways to release dopamine – the so-called “feel good” hormone in theHow do we link knowing this to wanting to exercise?  Tell yourself that by exercising today, you will feel great!

 Your mission, should you choose to accept it, is to believe that: 

 You are your most functional and successful self when you exercise on a daily basis!


Posted in Coaching


Oatmeal Flour Waffles with Mixed Seeds, Toasted Walnuts and Sweet Potato “Butter”

Perfect for a post-workout snack!

Oatmeal Flour Waffles with Mixed Seeds, Toasted Walnuts and Sweet Potato “Butter”

I was "Inspired" to make the following breakfast meal by some very wonderful clients that brought me a delicious jar of sweet potato "butter" from a farmer's market in North Carolina. First of all, I LOVE homemade waffles – not just any kind – but the way I make them...oh, and by the way, I almost never make these for breakfast – but I prefer to use them for snacks!

We decided to include this post on both our Inspired Culinary and our Inspired Fitness Facebook pages because the waffle recipe is not only a great and yummy snack idea – it is one that is perfect for a post-workout snack. These waffles can be stashed in a container in your gym bag – no heating or toasting required before munching. You can spread the sweet potato butter on like peanut butter and stack your waffles for travel – or just skip the butter on the "to go" waffles – you won't even miss it! I love the added protein and good fats in these waffles.

Posted in Culinary


Online Cookbook

Inspired Recipes, a growing database to help inspire you!

Online Cookbook

We chose the name "Inspired Food and Wellness" for our new business name in hopes that we would "inspire" our friends, family and clients to be healthy and enjoy delicious, carefully prepared foods. With that in mind, 

Posted in Culinary


September Recipe - Roasted Acorn Squash with Bourbon Caramel Glaze

Roasted Acorn Squash with Bourbon Caramel Glaze

September Recipe - Roasted Acorn Squash with Bourbon Caramel Glaze

What produce is in season in September?  Believe it or not, winter squash starts to find its way to local farmers market in late summer!  What are some of the health benefits of winter squash?

  • High in Vitamin A
  • High in Fiber (6 grams per 1 cup serving)
  • High in Potassium
  • Balanced Omega Profile

Posted in Culinary


Thanksgiving Menu

Pre-Order a Healthy, Prepared Feast for your Thanksgiving Dinner!

Thanksgiving Menu

Leave all the worry and work to the professionals! We can deliver a delicious meal, provide reheating instructions and even help you pick out that perfect bottle of wine! 

Click through to see our Thanksgiving Menu with all of its options and yummy offerings.

Happy Eating!

Posted in Culinary


TREAT! Easy, Fool-Proof & Delicious Kale Chips at Home

SImple, Nutritious and Addicting - Kale Chips

TREAT! Easy, Fool-Proof & Delicious Kale Chips at Home

We can't tell you how many times we have been asked how we make our Kale Chips so crispy and delicious. While we have the benefit of a food dehydrator for our culinary business, we have developed a recipe for ovens that gives dehydrator quality at home. This recipe has been used many times by our chefs in real homes and is less expensive than packaged kale chips, not to mention healthier and better tasting.

Kale Chips can be the ultimate healthy snack. They can be mixed into salads, stirred into soups, or used as a pasta topper. Try our recipe for delicious homemade Kale Chips!

Posted in Culinary

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