June 10, 2025 • 32 mins
Summer Food Swaps: How to Eat Well Without Skipping the BBQ
Summer should feel light, fun, and full of energy—not leave you bloated, foggy, and frustrated. In this episode, we’re tackling those sneaky summer foods that zap your energy (looking at you, BBQ sauce and pasta salad) and talking through simple, delicious swaps that actually fuel your body.
You’ll learn how to eat in a way that supports your hormone balance, what to pack for park days and beach trips, how to stay nourished even when you’re not in control of the menu, and why eating healthy doesn’t have to mean missing out on summer fun.
From marinated grilled meats to fresh veggie dips and healthier desserts, we’re making summer wellness doable—and delicious. Plus, I’ll share where you can find even more easy summer recipes to help you feel your best all season long!
Find my Summer Recipe Inspiration board on Pinterest here!
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha Jantz, Holistic Wellness Coach for Christian Moms:
Welcome to Tired Mommy Revival. (00:01):
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Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
If summer has you bouncing betweenbarbecues, beach days, and "what on
earth do I feed these kids again"?
You are so not alone.
Today, we're getting real about allthose typical summer foods that leave
(02:08):
us bloated, foggy, and worn out.
And I'm going to show you how to enjoy theseason without sacrificing your health,
because summer should feel fun and free.
Not like you're constantly trying torecover from your last food decision.
Am I right, mama?
(02:29):
Let's start with what we all know.
Summer food can be sneaky.
It looks so innocent on the plate,but then you feel bloated, sluggish,
and like your energy got zapped.
And honey, it's not the heat or the sun.
Here's what's really going on.
Hot dogs and processed meats arefull of additives that can mess
(02:51):
with digestion and hormones.
Barbecue sauce is usually a sugar bomb.
Just a few tablespoons canbe equal to a can of soda.
Mac and cheese, baked beans, potatosalads: they're heavy, carb loaded, and
often made with processed oils as well.
(03:13):
Even fruit salads aren't safe whenthey're drowned in syrup or cool whip.
These foods are cheap and easy forfeeding crowds, and they've often
become the things that we reallylook forward to during the summer.
But they come at a cost to your energy,your digestion, and sometimes your mood.
(03:33):
But here's the good news.
You can enjoy summer food and feelamazing when you make a few simple swaps.
Yes, it can be so hard to let go of someof your favorite summer foods and the
things that you've come to associatewith multiple types of celebrations
throughout the summer, but you cancelebrate your health in summer too.
(03:56):
Because I am here to tell you, yes, thetransition can be a little bit hard,
but there are so many good summer foods.
And when you start recognizing theabundance that is around you to enjoy
in the summer, you can start to feelreally good about this season again.
Let the real stars of summershine: fresh fruit and veggies.
(04:19):
They're not only in season, they'reloaded with fiber, hydration and nutrients
your body actually wants so that you cansustain those long days of summer fun.
Here are some of my favorites.
With fruit (04:34):
watermelon, pineapple, and berries, especially if
you can find them locally.
When we moved to Tennessee, we reallystarted to narrow in on the seasons
that fruit was ripening here, whichwas very different from where we came
from the northwest, but we were ableto find the places where we could go
strawberry picking and blueberry picking,and even get fresh peaches over here in
(05:00):
the south, which is just my favorite.
Not every grocery store has amazingpeaches just because we're in the
south, but you can get really greatproduce if you find the right places,
and it makes everything so much better.
With veggies, this season is fullof fresh tomatoes, cucumbers,
peppers, zucchini, and green beans.
Dips (05:23):
you can switch over to some healthy things like hummus.
My favorite keifer ranch, which is so goodfor you, it's full of probiotics with none
of the bad additives, and it's better thanwhat you would even find in restaurants.
You can make herby whitebean dips and even guacamole.
(05:45):
Now, let's talk about barbecue sauce.
Ugh, I know barbecue sauce is likethe quintessential summer food.
And trust me, when I realizedhow unhealthy barbecue sauce
was for you, I was so sad.
And I will admit, for a reallylong time I tried to find
healthier barbecue alternatives.
(06:07):
But here's some of the problemsthat you're going to run into.
Number one is healthier barbecuesauces that are bottled and sold in
the store are going to be so expensive.
I'm talking like $8 a bottle, andat this point you're wondering
like, is it even worth it?
Number two, you can make some of thehealthier barbecue sauces at home,
(06:29):
and yes, you have to go through theeffort of making them, but you're
thinking if they're healthy anddelicious, it could be worth it, right?
So I could enjoy barbecue more often.
But here's the thing, the ingredientthat really makes a barbecue sauce shine
and gives us that sticky, caramelized,wonderful flavor that we love.
That ingredient is sugar, okay?
(06:50):
And if you take out the sugarfrom barbecue sauce, it really
just does not taste the same.
Now, a couple years ago,I actually thought that I
found a really good solution.
I started to see this newbrand of barbecue sauce on the
shelf and it was labeled sugarfree, and I got really excited.
(07:12):
I spent a season basically eatingthis barbecue sauce thinking that I
had really found something amazingand was really happy about it.
Until I did some research and I foundout that one of the ingredients in
that barbecue sauce was actually likea little atomic bomb for your gut
(07:32):
health and is so, so bad for you.
If you guys remember, I don't know howmany years ago, but back in the day
when they used to talk about aspartameand how aspartame was in soda and some
other foods, and it was so bad for you.
Well, meet aspartame'snasty cousin sucralose.
(07:54):
They are adding it in so many differentthings, you guys, even canned fruit.
I have to be carefulwhen I go to the store.
I like to buy canned fruit everyonce in a while if I'm making chia
pudding for the kids or, a specialsummer dish that I might make, and
some of those are labeled sugar free.
It's not because they simply didn'tadd sugar and it's just a pure fruit.
(08:15):
It's actually because they did adda sweetener and it's sucralose,
and you guys, I would honestlyrecommend that you just eat the sugar.
At least your body knowshow to handle sugar.
No, it's not good for you and you shoulddefinitely watch your sugar intake.
But sucralose is so bad for your guthealth and it's hard to recover from a
(08:40):
damaged gut, and it creates an atmospherein your body for so many other illnesses.
It's just not worth it.
So be careful.
Check your labels.
Watch out for those sugar-free labels,because sucralose is not a good trade off.
You would rather justeat the sugar itself.
So when it comes to barbecue sauce,there are two things you can do.
(09:02):
The first thing you can do is tomake a conscious decision to enjoy
barbecue when you're going to do it.
Cut back on your barbecue throughoutthe summer, but also, if you decide,
"Hey, I want this treat. It's 4th ofJuly and I'm going to make barbecue".
Good.
Do it and enjoy it.
But just go with the sugar.
(09:24):
This is the one of the few timesyou'll ever hear me say this.
Just go with the good stuff, enjoy it,and then move on to something else.
Okay?
But the second thing you can do is youcan branch out and start to experience
other ways of grilling meat andenjoying it and finding really amazing
(09:45):
flavors that are good for you too.
Like for example, using lemon, garlic,herbs or making like an herb based
sauce like chimichurri or a basilvinegarette that have so much flavor.
You guys, when you start branchingout and finding some of these really
great recipes, you'll find that youmiss the barbecue less and less.
(10:09):
And like I said, doesn't meanyou have to cut it out forever.
When you decide to indulge, enjoy it,but also branch out and find some things
that are better for you so that you caneat those good things all summer long
and not feel terrible at the same time.
Okay, let's talk about some sideswaps, because those barbecues and
(10:31):
potlucks, let me tell you, they get you.
Very few of those sides are really cutout to promote our health in any way.
Yes, they are tasty, butthey are not good for us.
And we want to enjoy our summerand not feel terrible afterwards.
So let's talk about that.
There are so many good sidesalads to make you guys.
(10:52):
One of my absolute favorite side saladsof summer is a sweet potato salad.
I know you're thinking, "no way, Jose.There's no way that could be good".
Let me tell you, I was a veryskeptical when I tried this recipe
that I found on Pinterest a fewyears ago, but it was so good.
And one time I even madeit for my father-in-law.
(11:15):
At the time I didn't realizethat he didn't like potato salad.
I made it for I think it wasFather's Day or maybe his
birthday or something like that.
But I made it and I took it overthere and he was being so sweet.
He didn't tell me that he didn'tlike potato salad, so he put it on
his plate and he ate some, and thenhe told me, "oh my gosh. I didn't
(11:36):
expect to like this. I actually don'tlike potato salad, but I like this".
It has a very different flavor.
You use white sweet potatoes, it's gotbacon in it because bacon makes everything
better, and it's got smoked paprika tokind of give it that like smokey, like
barbecue flavor and it's just so good.
It is actually replaced regularpotato salad for us, and we take
(11:59):
it everywhere and introduce itto other people and they love it.
And honestly, I think it's a littlebit easier to make because you bake the
sweet potatoes instead of boiling themso there's less error for ending up with
mushy potatoes in your potato salad.
So, things like that can be so good.
There are also amazing recipesthat you can replace, like pasta
(12:21):
salad with lentil or be salads thatare so flavorful and delicious.
Lots of roasted veggies insteadof things like mac and cheese.
You would be so surprised if youhave never tried grilled zucchini.
Let me tell you, you aremissing out on something.
Even people who do not love a lot ofveggies or maybe are not even huge
(12:46):
zucchini fans, or would not roastor grill zucchinis on their own,
when they come to my house and Igive them grilled zucchini, they're
always amazed at how delicious it is.
You have to give it a try.
All you have to do is sliceit up, put some olive oil,
salt, pepper, garlic, oregano.
(13:06):
Season it really well andthen put it on the grill.
It's going to cook, pretty quickly.
And then if you want to dip it in someof that Keifer Ranch dressing we talked
about earlier and it is so delicious.
We also make veggies skewers regularly toowith zucchini, onions, peppers, mushrooms.
(13:26):
The options are endless to thereally delicious food you can make.
And then make an amazing sauce and put iton the side with your meat and veggies.
You guys, you are golden.
There's so many deliciousfoods to eat during the summer.
Veggies don't have to be sad, but yougotta learn how to cook 'em the right way.
(13:48):
Okay, let's talk about corn for a minute,because corn on the cob is so good.
Grilled corn is so good.
Yes, it's delicious, but be carefulabout how often you're eating it.
Keep it as a special treat becausehere are two things to know about corn.
Number one is, it's actually not a veggie.
(14:09):
Sorry.
If you were counting corn is one ofthe three veggies that you eat and you
are now only down to two because cornis actually a grain and not a veggie.
And the thing about corn, especiallygrown in the U.S. is it is GMO.
Finding organically growncorn is almost impossible.
(14:31):
That's going to damage your gut health.
Enjoy it every once in a while as aspecial treat, but don't make it a summer
staple in your home and on your plate,because it's really not as nutritious
as you think that it is and we get thosedownfalls of eating the GMO foods too.
We have corn maybe a couple timesduring the summer because my kids
(14:52):
enjoy it and I want them to have thatspecial treat and not feel like it's
something that they can never have.
I also make an herby green beans andcorn dish during the summer, and I'll
actually use canned corn because Ican find organic canned corn at Kroger
and I can't find that everywhereand so I'll actually do it that way.
(15:14):
So, yes, we get to enjoy somecorn of summer, but I also gotta
make sure that it's organic, whichhelps me feel better about it too.
You don't have to giveup flavor to eat well.
In fact, these foods are so muchmore satisfying and energizing too.
Okay, let's talk about desserts.
Summer is full of treats, butthe sugar crash isn't worth it.
(15:39):
Here are some better optionsthat still taste like summer.
Homemade coconut milk fudgesicles.
You guys, they're better thansome of the store-bought ones
and they're so easy to make.
Your kids will love making these withyou too, and they will ask you why you
don't make them nonstop all summer long.
(16:01):
I know, because my kids are always like,why don't we have more fudgesicles?
You can also make low sugarberry cobblers or peach cobbler.
Let the fruit in its natural sweetnessshine and cut out some of that sugar,
and then add an oat or an almond flourtopping to give you that satisfying crunch
(16:22):
to go with it without all the carbs.
Also you can grill fruit like peachesor pineapple, add some cinnamon
or a little bit of coconut whippedcream to them, and they are so good.
Lastly, you can alsodo a healthy ice cream.
I don't know if you've ever heard of this,but it's called Nice Cream, and you take
(16:45):
frozen bananas and blend them up withlike a nut butter and you can even add
some fruit in there if you want, or somecocoa powder to make like a chocolate
soft serve ice cream type of thing.
My kids absolutely love it.
Now for me, I can still feel the sugarhit of that because I've had a few
(17:05):
years now where I have drasticallycut back on sugar and so I can still
feel that kind of sugar high eatingnice cream with a frozen banana.
But there are lots of good recipes outthere for sugar free ice creams too.
They're a little bit trickier tomake, but you can still find things
that are creamy and delicious andsatisfying without all the extra sugar.
(17:30):
You can absolutely enjoy dessert andfeel good after, even while you're
chasing toddlers around with stickyfingers in the middle of summer.
Now let's remember something else.
Some of these foods that wetalked about, like lentils and
beans and some of those fruits.
You know, if you have been on a lowcarb diet, you're thinking pineapple,
(17:53):
watermelon, no way that's happening.
I can't eat those things becausethey're high carb and high sugar, even
though yes, they're natural sugar.
But here's the thingmost women don't realize.
Your body has different needs throughoutthe month based on your hormone cycle.
When estrogen is higher, yourbody is more insulin sensitive.
(18:14):
So this is a great time to eatlighter meals with lots of veggies
and lean proteins and lower carbs.
But during the time of the month whenyour progesterone rises, your body
needs more natural carbs and calories.
This is when watermelon, berries, lentils,and sweet potatoes can actually help
(18:37):
balance your mood, sleep and cravings,and actually help you feel so much better.
So yes, you can have the fruitand the carbs just time them with
your body's needs, and you'llfind that you feel so much better.
Now, let's talk about time.
Okay, I get it, summer is busy.
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Between swimming, errands, chasinglittle ones through sprinklers, and
all the events that seem to pop up.
Who wants to cook a full meal?
That's why summer is a perfecttime for prepare not cook meals.
Think of easy things like tomato andcucumber salad with herbs and olive
(19:20):
oil, or pre-chopped veggies with somedip that you throw out on the table.
Or like marinating meats the nightbefore so that they're ready to just
toss on the grill when everyone istired from being outside and swimming,
and it makes dinner so much easier.
Also, you can do things like keepcooked quinoa or roasted sweet
(19:42):
potatoes in the fridge for quickbowls that you can make as well.
Remember, dinner doesn't have to be fancy.
It just has to be fresh andsimple and ready when you are.
So give yourself a break and findcreative ways to make mealtime easy.
Now, healthy eating doesn't stop at home.
(20:04):
You can totally pack smartfor summer outings too.
I remember when I started eatinghealthy and we would go out on a
picnic and I was thinking, how amI going to avoid eating a sandwich?
Whether you're going to the park,or the beach, or some kind of family
outing, it just seems like sandwichesare the things that you make.
(20:24):
Well, you can do lots of creative things.
Start by packing your cooler with freshfruits, veggies, maybe some boiled eggs
or clean deli meats that you can eat.
Skip the sandwiches and dodo it yourself salad kits.
This is so easy.
You can prep your greens, your toppings,and your dressing, and I'll pack them
(20:48):
separately and have them ready to mix.
There is actually a container that I usewhere I've got my salad mix in the bottom,
and then I have this little tray thatsits on top with dividers, and I put my
chicken and my salad toppings in there.
And then in the middle is this littleround container that I put my salad
(21:09):
dressing in, it's got a lid, itpops right in, and then you put the
lid on top of that and it's so easyand you can take salads on the go.
They're actually so refreshing.
We'll do this when we go to the zoo.
When it's time to sit down andhave lunch, I'll take out the
kids' sandwiches and their veggiesand fruit, and then I take out my
(21:32):
salad, mix everything up and eat it.
And you know what?
I feel so energized for the second halfof that trip, especially because it's
the hotter part of the day now and it'sso easy to feel wiped out at this point.
But that salad energizes me tokeep going through the evening
and for the hour drive home too.
(21:54):
This can be so doable.
You know what I need to do a episodecoming up about how to make a great
salad, because if eating saladsounds depressing to you, let me
tell you, you are not doing it right.
I actually don't even eat salads whenI go out to restaurants most of the
time because even restaurant saladsare usually kind of depressing.
(22:15):
Okay?
You can make them so much betterat home, and you can make them
crave worthy, like so, so good.
So we will get into thatin a whole nother episode.
Drop a comment below ifyou're like, yes, I need that.
Teach me how to make a good salad.
Okay, let's move on.
You can also pack healthy snacks, liketrail mix, even ones without candy
(22:38):
in them, or fruit skewers or chiapudding in little mason jars with lids.
You can get creative.
We also love to put likecheese sticks in there.
Or even like I'll put healthy granolabars that have little chocolate chips.
I'll put those in the cooler as wellso that the chocolate doesn't melt, and
you can find ways to integrate healthiersnacks without having all the junk.
(23:03):
Fuel your day so you can enjoyit without the sugar crash.
Lastly, let's talk aboutevents you can't control.
I want you to remember (23:13):
don't panic, simply prepare ahead.
When you're headed to a cookout or agathering, here's how to stay grounded.
First, eat somethingnourishing before you go.
This is key because one, youwon't be so hungry if they don't
have a lot of options for you.
(23:35):
And two, you won't be so tempted to eatthe foods that maybe you know that you
will like, but aren't going to help you.
And so when you eat ahead oftime, you have a nourishing meal.
So that one, you're not as tempted.
Two, you're not hungry if you decide thatyou really don't want to eat those things.
(23:55):
And three, if you do decide to indulgein something that you're like, "I know
this isn't great for me, but I'm goingto enjoy it as a special treat", you've
already eaten something nourishing first.
So now your insulin spike isn'tgoing to be as big from those carbs
or sugar than it would if you wereeating them on an empty stomach.
(24:16):
The next piece of advice I have for you isbring a dish you love and feel good about.
This is so powerful.
If you bring a dish that you love andenjoy and that you know will serve you in
your health goals, then you're guaranteedto have at least one thing you can eat,
and maybe you'll even influence somebodyelse to try it too simply be because
(24:39):
they're trying to be polite sometimes.
This is how I get peopleto try healthier foods too.
Next, set boundaries aroundwhat you actually want to eat.
Now, part of this is you setting yourpersonal boundaries beforehand and
deciding, "Hey, I'm going to be okaywith eating this, or I'm not going
(24:59):
to be okay with eating these things".
And sometimes that meanscommunicating those expectations
to other people as well.
The smaller the gathering the betteryou're going to have to communicate.
When you go to a large gathering, it'sless likely for people to recognize
that you skipped over their dish orthat you're not eating something.
(25:20):
But when you're in an intimate setting,you're going to have to communicate
your expectations, and it really helpsso much if you do this ahead of time.
Let them know in advance, evenwhen you're talking about the meal.
When they say, "hey,come over for dinner".
You can say, "Hey, what can I bring?You know, i'm eating this way right now
(25:41):
and I'm not eating these foods. What'ssomething that I can bring to add?" And
just kind of add it into the conversation.
This is a good time to say, let mebring a healthy dish so it takes
some of the work off of your plate.
Let me bring a healthy dessertor something like that.
And it helps just casually bring up theconversation, but also let them know
(26:01):
that you have some food boundaries.
You could say, " what can I bring?
What are you making?" And then whenthey tell you what they're making, you
can say, " I can have the pulled pork,but I probably won't eat the bun".
Or, I might not eat that, butyou know, this sounds great.
Or, I'm not sure if I'm going to be ableto eat that, but let me bring a dish.
I think it's something everyonewill love and it's something that
(26:23):
will fit into my diet right now.
And that way you set thoseboundaries ahead of time.
Showing up, not setting theboundaries, and having to talk about
it when you're already there makeseverything so much more awkward.
And you're more likely at that pointto panic and feel bad, and then
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not communicate your boundariesat all and end up eating food that
you really didn't want to eat, andfeeling terrible, or maybe throwing
off your health goals at that point.
And so even though it's hard, Iknow it's hard, but it's always
easier to do it in advance.
And if you can, if you have a spouse,or even a friend, that is going
(27:07):
to be there with you, if you canhave them help you communicate your
food boundaries, that can take offsome of the pressure from you too.
We're all in different stagesof learning how to communicate
boundaries well, and sometimes it'sokay to get a little bit of help.
There have been times when I didn'twant to be rude and communicate that I
(27:28):
wasn't going to eat certain foods, butmy husband would say, "Hey, you know, my
wife isn't eating these certain thingsright now", or "She's eating like this".
It was so much easier for him tocommunicate that on my behalf than
for me to set those boundaries.
And over the years, I've gotten betterat it and learned how to do that well.
But having someone to help you communicatethose boundaries can be very helpful too.
(27:50):
Lastly, pick one treat to fullyenjoy and let the rest go.
It's okay to say, " I'm not going toenjoy all of these foods, but I'm going
to let myself enjoy this one food.
I love this food, and I'mgoing to let myself enjoy it".
It's okay to do that.
You don't have to cut outeverything for forever.
(28:13):
It's okay to say yes to foods thatyou're saying, " I'm saying yes,
simply because I'm going to enjoy them.
I know that there's no nutritional value.
I know that it's not servingmy health goals right now, but
I ate a salad before I came.
Yes, I communicated some foodboundaries, but I'm also going to let
myself enjoy this one thing". And ifsomebody asks you about it and says,
(28:33):
"Hey, I thought you weren't eating thatstuff". You could say, "you know what?
I said no to all these other things.
But I told myself before I gothere, I would allow myself to enjoy
one thing, and this is what I'mallowing myself to enjoy right now.
I'm having a smaller portion, I'menjoying it, and tomorrow I'm going
to get back to eating really clean".
(28:54):
And just let people know that you havebalance in your life and it's okay.
And ultimately you get to be the one tomake the choices on what you eat and what
you don't eat, and don't let other peoplejudge you or try to force things on you.
It's okay for you to make your ownhealth choices and steward your health
(29:15):
in the way that works best for you.
You're not being rude.
You're honoring your health, andthat sets a powerful example.
And as you do this, you'll really startto find the friends and the family members
who are supportive of your journey and whodon't try to derail you or make you feel
(29:37):
bad about the choices that you're makingand are willing to work with you and bend
with you as even your hormones change.
You know, at one outing you might say,"I'm not eating that", but at another
outing you might say, "Hey, you knowI'm eating more carbs now than I was
before", you know, or, "I'm going toenjoy that sweet tree, even though
I said no the last time I was here".
(29:57):
And they'll learn to just honor thosethings with you and to just allow you to
walk in your own journey without judgment.
And you know what?
When you find those people, those arethe people you're going to want to
hang out with more because it causesless stress and strife and tension in
(30:17):
the relationship of having to explainyourself or defend your boundaries, reset
those boundaries over and over again.
I want to end this conversation with areminder to celebrate, but don't sabotage.
Healthy summer eatingisn't about perfection.
It's about choosing whathelps you feel your best.
(30:39):
You are created to enjoy foodand feel amazing in your body.
Make the swap, take the treat, skipthe guilt, and celebrate the energy
to soak in every summer moment.
If you're needing inspiration,mama, I've got you.
Head over to the show notes andcheck out my Pinterest board with
(31:00):
tons of easy, family friendly summerrecipes, from grilled meats to potluck
salads, to nourishing desserts.
It's all there, including someof the recipes I mentioned today
like the sweet potato salad.
Thanks for spending time with me today.
Here's to a summer full of energy,joy, and food that truly fuels you.
(31:25):
Until next time, mama, be well.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
(31:49):
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
(32:09):
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
If summer has you bouncing betweenbarbecues, beach days, and "what on
earth do I feed these kids again"?
You are so not alone.
Today, we're getting real about allthose typical summer foods that leave
(02:08):
us bloated, foggy, and worn out.
And I'm going to show you how to enjoy theseason without sacrificing your health,
because summer should feel fun and free.
Not like you're constantly trying torecover from your last food decision.
Am I right, mama?
(02:29):
Let's start with what we all know.
Summer food can be sneaky.
It looks so innocent on the plate,but then you feel bloated, sluggish,
and like your energy got zapped.
And honey, it's not the heat or the sun.
Here's what's really going on.
Hot dogs and processed meats arefull of additives that can mess
(02:51):
with digestion and hormones.
Barbecue sauce is usually a sugar bomb.
Just a few tablespoons canbe equal to a can of soda.
Mac and cheese, baked beans, potatosalads: they're heavy, carb loaded, and
often made with processed oils as well.
(03:13):
Even fruit salads aren't safe whenthey're drowned in syrup or cool whip.
These foods are cheap and easy forfeeding crowds, and they've often
become the things that we reallylook forward to during the summer.
But they come at a cost to your energy,your digestion, and sometimes your mood.
(03:33):
But here's the good news.
You can enjoy summer food and feelamazing when you make a few simple swaps.
Yes, it can be so hard to let go of someof your favorite summer foods and the
things that you've come to associatewith multiple types of celebrations
throughout the summer, but you cancelebrate your health in summer too.
(03:56):
Because I am here to tell you, yes, thetransition can be a little bit hard,
but there are so many good summer foods.
And when you start recognizing theabundance that is around you to enjoy
in the summer, you can start to feelreally good about this season again.
Let the real stars of summershine: fresh fruit and veggies.
(04:19):
They're not only in season, they'reloaded with fiber, hydration and nutrients
your body actually wants so that you cansustain those long days of summer fun.
Here are some of my favorites.
With fruit (04:34):
watermelon, pineapple, and berries, especially if
you can find them locally.
When we moved to Tennessee, we reallystarted to narrow in on the seasons
that fruit was ripening here, whichwas very different from where we came
from the northwest, but we were ableto find the places where we could go
strawberry picking and blueberry picking,and even get fresh peaches over here in
(05:00):
the south, which is just my favorite.
Not every grocery store has amazingpeaches just because we're in the
south, but you can get really greatproduce if you find the right places,
and it makes everything so much better.
With veggies, this season is fullof fresh tomatoes, cucumbers,
peppers, zucchini, and green beans.
Dips (05:23):
you can switch over to some healthy things like hummus.
My favorite keifer ranch, which is so goodfor you, it's full of probiotics with none
of the bad additives, and it's better thanwhat you would even find in restaurants.
You can make herby whitebean dips and even guacamole.
(05:45):
Now, let's talk about barbecue sauce.
Ugh, I know barbecue sauce is likethe quintessential summer food.
And trust me, when I realizedhow unhealthy barbecue sauce
was for you, I was so sad.
And I will admit, for a reallylong time I tried to find
healthier barbecue alternatives.
(06:07):
But here's some of the problemsthat you're going to run into.
Number one is healthier barbecuesauces that are bottled and sold in
the store are going to be so expensive.
I'm talking like $8 a bottle, andat this point you're wondering
like, is it even worth it?
Number two, you can make some of thehealthier barbecue sauces at home,
(06:29):
and yes, you have to go through theeffort of making them, but you're
thinking if they're healthy anddelicious, it could be worth it, right?
So I could enjoy barbecue more often.
But here's the thing, the ingredientthat really makes a barbecue sauce shine
and gives us that sticky, caramelized,wonderful flavor that we love.
That ingredient is sugar, okay?
(06:50):
And if you take out the sugarfrom barbecue sauce, it really
just does not taste the same.
Now, a couple years ago,I actually thought that I
found a really good solution.
I started to see this newbrand of barbecue sauce on the
shelf and it was labeled sugarfree, and I got really excited.
(07:12):
I spent a season basically eatingthis barbecue sauce thinking that I
had really found something amazingand was really happy about it.
Until I did some research and I foundout that one of the ingredients in
that barbecue sauce was actually likea little atomic bomb for your gut
(07:32):
health and is so, so bad for you.
If you guys remember, I don't know howmany years ago, but back in the day
when they used to talk about aspartameand how aspartame was in soda and some
other foods, and it was so bad for you.
Well, meet aspartame'snasty cousin sucralose.
(07:54):
They are adding it in so many differentthings, you guys, even canned fruit.
I have to be carefulwhen I go to the store.
I like to buy canned fruit everyonce in a while if I'm making chia
pudding for the kids or, a specialsummer dish that I might make, and
some of those are labeled sugar free.
It's not because they simply didn'tadd sugar and it's just a pure fruit.
(08:15):
It's actually because they did adda sweetener and it's sucralose,
and you guys, I would honestlyrecommend that you just eat the sugar.
At least your body knowshow to handle sugar.
No, it's not good for you and you shoulddefinitely watch your sugar intake.
But sucralose is so bad for your guthealth and it's hard to recover from a
(08:40):
damaged gut, and it creates an atmospherein your body for so many other illnesses.
It's just not worth it.
So be careful.
Check your labels.
Watch out for those sugar-free labels,because sucralose is not a good trade off.
You would rather justeat the sugar itself.
So when it comes to barbecue sauce,there are two things you can do.
(09:02):
The first thing you can do is tomake a conscious decision to enjoy
barbecue when you're going to do it.
Cut back on your barbecue throughoutthe summer, but also, if you decide,
"Hey, I want this treat. It's 4th ofJuly and I'm going to make barbecue".
Good.
Do it and enjoy it.
But just go with the sugar.
(09:24):
This is the one of the few timesyou'll ever hear me say this.
Just go with the good stuff, enjoy it,and then move on to something else.
Okay?
But the second thing you can do is youcan branch out and start to experience
other ways of grilling meat andenjoying it and finding really amazing
(09:45):
flavors that are good for you too.
Like for example, using lemon, garlic,herbs or making like an herb based
sauce like chimichurri or a basilvinegarette that have so much flavor.
You guys, when you start branchingout and finding some of these really
great recipes, you'll find that youmiss the barbecue less and less.
(10:09):
And like I said, doesn't meanyou have to cut it out forever.
When you decide to indulge, enjoy it,but also branch out and find some things
that are better for you so that you caneat those good things all summer long
and not feel terrible at the same time.
Okay, let's talk about some sideswaps, because those barbecues and
(10:31):
potlucks, let me tell you, they get you.
Very few of those sides are really cutout to promote our health in any way.
Yes, they are tasty, butthey are not good for us.
And we want to enjoy our summerand not feel terrible afterwards.
So let's talk about that.
There are so many good sidesalads to make you guys.
(10:52):
One of my absolute favorite side saladsof summer is a sweet potato salad.
I know you're thinking, "no way, Jose.There's no way that could be good".
Let me tell you, I was a veryskeptical when I tried this recipe
that I found on Pinterest a fewyears ago, but it was so good.
And one time I even madeit for my father-in-law.
(11:15):
At the time I didn't realizethat he didn't like potato salad.
I made it for I think it wasFather's Day or maybe his
birthday or something like that.
But I made it and I took it overthere and he was being so sweet.
He didn't tell me that he didn'tlike potato salad, so he put it on
his plate and he ate some, and thenhe told me, "oh my gosh. I didn't
(11:36):
expect to like this. I actually don'tlike potato salad, but I like this".
It has a very different flavor.
You use white sweet potatoes, it's gotbacon in it because bacon makes everything
better, and it's got smoked paprika tokind of give it that like smokey, like
barbecue flavor and it's just so good.
It is actually replaced regularpotato salad for us, and we take
(11:59):
it everywhere and introduce itto other people and they love it.
And honestly, I think it's a littlebit easier to make because you bake the
sweet potatoes instead of boiling themso there's less error for ending up with
mushy potatoes in your potato salad.
So, things like that can be so good.
There are also amazing recipesthat you can replace, like pasta
(12:21):
salad with lentil or be salads thatare so flavorful and delicious.
Lots of roasted veggies insteadof things like mac and cheese.
You would be so surprised if youhave never tried grilled zucchini.
Let me tell you, you aremissing out on something.
Even people who do not love a lot ofveggies or maybe are not even huge
(12:46):
zucchini fans, or would not roastor grill zucchinis on their own,
when they come to my house and Igive them grilled zucchini, they're
always amazed at how delicious it is.
You have to give it a try.
All you have to do is sliceit up, put some olive oil,
salt, pepper, garlic, oregano.
(13:06):
Season it really well andthen put it on the grill.
It's going to cook, pretty quickly.
And then if you want to dip it in someof that Keifer Ranch dressing we talked
about earlier and it is so delicious.
We also make veggies skewers regularly toowith zucchini, onions, peppers, mushrooms.
(13:26):
The options are endless to thereally delicious food you can make.
And then make an amazing sauce and put iton the side with your meat and veggies.
You guys, you are golden.
There's so many deliciousfoods to eat during the summer.
Veggies don't have to be sad, but yougotta learn how to cook 'em the right way.
(13:48):
Okay, let's talk about corn for a minute,because corn on the cob is so good.
Grilled corn is so good.
Yes, it's delicious, but be carefulabout how often you're eating it.
Keep it as a special treat becausehere are two things to know about corn.
Number one is, it's actually not a veggie.
(14:09):
Sorry.
If you were counting corn is one ofthe three veggies that you eat and you
are now only down to two because cornis actually a grain and not a veggie.
And the thing about corn, especiallygrown in the U.S. is it is GMO.
Finding organically growncorn is almost impossible.
(14:31):
That's going to damage your gut health.
Enjoy it every once in a while as aspecial treat, but don't make it a summer
staple in your home and on your plate,because it's really not as nutritious
as you think that it is and we get thosedownfalls of eating the GMO foods too.
We have corn maybe a couple timesduring the summer because my kids
(14:52):
enjoy it and I want them to have thatspecial treat and not feel like it's
something that they can never have.
I also make an herby green beans andcorn dish during the summer, and I'll
actually use canned corn because Ican find organic canned corn at Kroger
and I can't find that everywhereand so I'll actually do it that way.
(15:14):
So, yes, we get to enjoy somecorn of summer, but I also gotta
make sure that it's organic, whichhelps me feel better about it too.
You don't have to giveup flavor to eat well.
In fact, these foods are so muchmore satisfying and energizing too.
Okay, let's talk about desserts.
Summer is full of treats, butthe sugar crash isn't worth it.
(15:39):
Here are some better optionsthat still taste like summer.
Homemade coconut milk fudgesicles.
You guys, they're better thansome of the store-bought ones
and they're so easy to make.
Your kids will love making these withyou too, and they will ask you why you
don't make them nonstop all summer long.
(16:01):
I know, because my kids are always like,why don't we have more fudgesicles?
You can also make low sugarberry cobblers or peach cobbler.
Let the fruit in its natural sweetnessshine and cut out some of that sugar,
and then add an oat or an almond flourtopping to give you that satisfying crunch
(16:22):
to go with it without all the carbs.
Also you can grill fruit like peachesor pineapple, add some cinnamon
or a little bit of coconut whippedcream to them, and they are so good.
Lastly, you can alsodo a healthy ice cream.
I don't know if you've ever heard of this,but it's called Nice Cream, and you take
(16:45):
frozen bananas and blend them up withlike a nut butter and you can even add
some fruit in there if you want, or somecocoa powder to make like a chocolate
soft serve ice cream type of thing.
My kids absolutely love it.
Now for me, I can still feel the sugarhit of that because I've had a few
(17:05):
years now where I have drasticallycut back on sugar and so I can still
feel that kind of sugar high eatingnice cream with a frozen banana.
But there are lots of good recipes outthere for sugar free ice creams too.
They're a little bit trickier tomake, but you can still find things
that are creamy and delicious andsatisfying without all the extra sugar.
(17:30):
You can absolutely enjoy dessert andfeel good after, even while you're
chasing toddlers around with stickyfingers in the middle of summer.
Now let's remember something else.
Some of these foods that wetalked about, like lentils and
beans and some of those fruits.
You know, if you have been on a lowcarb diet, you're thinking pineapple,
(17:53):
watermelon, no way that's happening.
I can't eat those things becausethey're high carb and high sugar, even
though yes, they're natural sugar.
But here's the thingmost women don't realize.
Your body has different needs throughoutthe month based on your hormone cycle.
When estrogen is higher, yourbody is more insulin sensitive.
(18:14):
So this is a great time to eatlighter meals with lots of veggies
and lean proteins and lower carbs.
But during the time of the month whenyour progesterone rises, your body
needs more natural carbs and calories.
This is when watermelon, berries, lentils,and sweet potatoes can actually help
(18:37):
balance your mood, sleep and cravings,and actually help you feel so much better.
So yes, you can have the fruitand the carbs just time them with
your body's needs, and you'llfind that you feel so much better.
Now, let's talk about time.
Okay, I get it, summer is busy.
(19:00):
Between swimming, errands, chasinglittle ones through sprinklers, and
all the events that seem to pop up.
Who wants to cook a full meal?
That's why summer is a perfecttime for prepare not cook meals.
Think of easy things like tomato andcucumber salad with herbs and olive
(19:20):
oil, or pre-chopped veggies with somedip that you throw out on the table.
Or like marinating meats the nightbefore so that they're ready to just
toss on the grill when everyone istired from being outside and swimming,
and it makes dinner so much easier.
Also, you can do things like keepcooked quinoa or roasted sweet
(19:42):
potatoes in the fridge for quickbowls that you can make as well.
Remember, dinner doesn't have to be fancy.
It just has to be fresh andsimple and ready when you are.
So give yourself a break and findcreative ways to make mealtime easy.
Now, healthy eating doesn't stop at home.
(20:04):
You can totally pack smartfor summer outings too.
I remember when I started eatinghealthy and we would go out on a
picnic and I was thinking, how amI going to avoid eating a sandwich?
Whether you're going to the park,or the beach, or some kind of family
outing, it just seems like sandwichesare the things that you make.
(20:24):
Well, you can do lots of creative things.
Start by packing your cooler with freshfruits, veggies, maybe some boiled eggs
or clean deli meats that you can eat.
Skip the sandwiches and dodo it yourself salad kits.
This is so easy.
You can prep your greens, your toppings,and your dressing, and I'll pack them
(20:48):
separately and have them ready to mix.
There is actually a container that I usewhere I've got my salad mix in the bottom,
and then I have this little tray thatsits on top with dividers, and I put my
chicken and my salad toppings in there.
And then in the middle is this littleround container that I put my salad
(21:09):
dressing in, it's got a lid, itpops right in, and then you put the
lid on top of that and it's so easyand you can take salads on the go.
They're actually so refreshing.
We'll do this when we go to the zoo.
When it's time to sit down andhave lunch, I'll take out the
kids' sandwiches and their veggiesand fruit, and then I take out my
(21:32):
salad, mix everything up and eat it.
And you know what?
I feel so energized for the second halfof that trip, especially because it's
the hotter part of the day now and it'sso easy to feel wiped out at this point.
But that salad energizes me tokeep going through the evening
and for the hour drive home too.
(21:54):
This can be so doable.
You know what I need to do a episodecoming up about how to make a great
salad, because if eating saladsounds depressing to you, let me
tell you, you are not doing it right.
I actually don't even eat salads whenI go out to restaurants most of the
time because even restaurant saladsare usually kind of depressing.
(22:15):
Okay?
You can make them so much betterat home, and you can make them
crave worthy, like so, so good.
So we will get into thatin a whole nother episode.
Drop a comment below ifyou're like, yes, I need that.
Teach me how to make a good salad.
Okay, let's move on.
You can also pack healthy snacks, liketrail mix, even ones without candy
(22:38):
in them, or fruit skewers or chiapudding in little mason jars with lids.
You can get creative.
We also love to put likecheese sticks in there.
Or even like I'll put healthy granolabars that have little chocolate chips.
I'll put those in the cooler as wellso that the chocolate doesn't melt, and
you can find ways to integrate healthiersnacks without having all the junk.
(23:03):
Fuel your day so you can enjoyit without the sugar crash.
Lastly, let's talk aboutevents you can't control.
I want you to remember (23:13):
don't panic, simply prepare ahead.
When you're headed to a cookout or agathering, here's how to stay grounded.
First, eat somethingnourishing before you go.
This is key because one, youwon't be so hungry if they don't
have a lot of options for you.
(23:35):
And two, you won't be so tempted to eatthe foods that maybe you know that you
will like, but aren't going to help you.
And so when you eat ahead oftime, you have a nourishing meal.
So that one, you're not as tempted.
Two, you're not hungry if you decide thatyou really don't want to eat those things.
(23:55):
And three, if you do decide to indulgein something that you're like, "I know
this isn't great for me, but I'm goingto enjoy it as a special treat", you've
already eaten something nourishing first.
So now your insulin spike isn'tgoing to be as big from those carbs
or sugar than it would if you wereeating them on an empty stomach.
(24:16):
The next piece of advice I have for you isbring a dish you love and feel good about.
This is so powerful.
If you bring a dish that you love andenjoy and that you know will serve you in
your health goals, then you're guaranteedto have at least one thing you can eat,
and maybe you'll even influence somebodyelse to try it too simply be because
(24:39):
they're trying to be polite sometimes.
This is how I get peopleto try healthier foods too.
Next, set boundaries aroundwhat you actually want to eat.
Now, part of this is you setting yourpersonal boundaries beforehand and
deciding, "Hey, I'm going to be okaywith eating this, or I'm not going
(24:59):
to be okay with eating these things".
And sometimes that meanscommunicating those expectations
to other people as well.
The smaller the gathering the betteryou're going to have to communicate.
When you go to a large gathering, it'sless likely for people to recognize
that you skipped over their dish orthat you're not eating something.
(25:20):
But when you're in an intimate setting,you're going to have to communicate
your expectations, and it really helpsso much if you do this ahead of time.
Let them know in advance, evenwhen you're talking about the meal.
When they say, "hey,come over for dinner".
You can say, "Hey, what can I bring?You know, i'm eating this way right now
(25:41):
and I'm not eating these foods. What'ssomething that I can bring to add?" And
just kind of add it into the conversation.
This is a good time to say, let mebring a healthy dish so it takes
some of the work off of your plate.
Let me bring a healthy dessertor something like that.
And it helps just casually bring up theconversation, but also let them know
(26:01):
that you have some food boundaries.
You could say, " what can I bring?
What are you making?" And then whenthey tell you what they're making, you
can say, " I can have the pulled pork,but I probably won't eat the bun".
Or, I might not eat that, butyou know, this sounds great.
Or, I'm not sure if I'm going to be ableto eat that, but let me bring a dish.
I think it's something everyonewill love and it's something that
(26:23):
will fit into my diet right now.
And that way you set thoseboundaries ahead of time.
Showing up, not setting theboundaries, and having to talk about
it when you're already there makeseverything so much more awkward.
And you're more likely at that pointto panic and feel bad, and then
(26:44):
not communicate your boundariesat all and end up eating food that
you really didn't want to eat, andfeeling terrible, or maybe throwing
off your health goals at that point.
And so even though it's hard, Iknow it's hard, but it's always
easier to do it in advance.
And if you can, if you have a spouse,or even a friend, that is going
(27:07):
to be there with you, if you canhave them help you communicate your
food boundaries, that can take offsome of the pressure from you too.
We're all in different stagesof learning how to communicate
boundaries well, and sometimes it'sokay to get a little bit of help.
There have been times when I didn'twant to be rude and communicate that I
(27:28):
wasn't going to eat certain foods, butmy husband would say, "Hey, you know, my
wife isn't eating these certain thingsright now", or "She's eating like this".
It was so much easier for him tocommunicate that on my behalf than
for me to set those boundaries.
And over the years, I've gotten betterat it and learned how to do that well.
But having someone to help you communicatethose boundaries can be very helpful too.
(27:50):
Lastly, pick one treat to fullyenjoy and let the rest go.
It's okay to say, " I'm not going toenjoy all of these foods, but I'm going
to let myself enjoy this one food.
I love this food, and I'mgoing to let myself enjoy it".
It's okay to do that.
You don't have to cut outeverything for forever.
(28:13):
It's okay to say yes to foods thatyou're saying, " I'm saying yes,
simply because I'm going to enjoy them.
I know that there's no nutritional value.
I know that it's not servingmy health goals right now, but
I ate a salad before I came.
Yes, I communicated some foodboundaries, but I'm also going to let
myself enjoy this one thing". And ifsomebody asks you about it and says,
(28:33):
"Hey, I thought you weren't eating thatstuff". You could say, "you know what?
I said no to all these other things.
But I told myself before I gothere, I would allow myself to enjoy
one thing, and this is what I'mallowing myself to enjoy right now.
I'm having a smaller portion, I'menjoying it, and tomorrow I'm going
to get back to eating really clean".
(28:54):
And just let people know that you havebalance in your life and it's okay.
And ultimately you get to be the one tomake the choices on what you eat and what
you don't eat, and don't let other peoplejudge you or try to force things on you.
It's okay for you to make your ownhealth choices and steward your health
(29:15):
in the way that works best for you.
You're not being rude.
You're honoring your health, andthat sets a powerful example.
And as you do this, you'll really startto find the friends and the family members
who are supportive of your journey and whodon't try to derail you or make you feel
(29:37):
bad about the choices that you're makingand are willing to work with you and bend
with you as even your hormones change.
You know, at one outing you might say,"I'm not eating that", but at another
outing you might say, "Hey, you knowI'm eating more carbs now than I was
before", you know, or, "I'm going toenjoy that sweet tree, even though
I said no the last time I was here".
(29:57):
And they'll learn to just honor thosethings with you and to just allow you to
walk in your own journey without judgment.
And you know what?
When you find those people, those arethe people you're going to want to
hang out with more because it causesless stress and strife and tension in
(30:17):
the relationship of having to explainyourself or defend your boundaries, reset
those boundaries over and over again.
I want to end this conversation with areminder to celebrate, but don't sabotage.
Healthy summer eatingisn't about perfection.
It's about choosing whathelps you feel your best.
(30:39):
You are created to enjoy foodand feel amazing in your body.
Make the swap, take the treat, skipthe guilt, and celebrate the energy
to soak in every summer moment.
If you're needing inspiration,mama, I've got you.
Head over to the show notes andcheck out my Pinterest board with
(31:00):
tons of easy, family friendly summerrecipes, from grilled meats to potluck
salads, to nourishing desserts.
It's all there, including someof the recipes I mentioned today
like the sweet potato salad.
Thanks for spending time with me today.
Here's to a summer full of energy,joy, and food that truly fuels you.
(31:25):
Until next time, mama, be well.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
(31:49):
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
(32:09):
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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