NutriTam

07/10/2025

You know those days when cooking just isn’t happening? You’re hungry, but the idea of chopping, stirring, or waiting around feels like too much. That’s when I reach for my favorite no-cook meals that are simple, satisfying, and ready in minutes.

1. The Snack Plate That’s Actually a Meal
This one’s my go-to when I can’t bring myself to cook. I just layer a plate with whatever I have that sounds good:
Hard-boiled eggs or canned tuna
Sliced cucumbers, cherry tomatoes, and baby carrots
A handful of nuts or seeds
Whole grain crackers or rice cakes
A little hummus or a few slices of cheese

It’s a mix of protein, healthy fats, and fiber that keeps me full without feeling heavy. Plus, it’s easy to swap in whatever you have on hand.

2. Avocado Tuna Salad Wrap
This one takes five minutes, tops. I mash half an avocado with a squeeze of lemon, mix in a can of tuna, and add something crunchy like chopped celery or pickles. I spread it on a whole grain wrap or a few big lettuce leaves, and that’s it. It’s simple, filling, and packed with protein and healthy fats. Plus, the avocado makes it creamy without needing mayo.

3. Chickpea Salad with a Crunch
When I need something filling but quick, I throw together this simple chickpea salad. In a bowl, I combine:
1 can of chickpeas, drained and rinsed
A handful of cherry tomatoes, halved
Sliced cucumber and bell pepper
A few olives or capers for a little tang
Crumbled feta or a spoonful of hummus
A drizzle of olive oil and a splash of balsamic vinegar

I give it a quick toss and let it sit for a few minutes so the flavors come together. It’s hearty, fresh, and has a good mix of protein, fiber, and healthy fats. Plus, it keeps well if you want to make a little extra for later.

These meals remind me that taking care of myself doesn’t always have to mean cooking. Sometimes it’s just about putting together what you already have in a way that feels good. Even when you’re low on energy, you deserve something that leaves you feeling steady and nourished.

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07/03/2025

When it comes to gut health, we often think about probiotics or what we’re eating, but the power of herbs and spices should not be overlooked. Nature offers us simple, accessible tools to support digestion, reduce bloating, and calm an upset stomach. Adding these remedies to your routine can help you feel lighter, more comfortable, and nourished from the inside out.

One of the best herbs for digestion is ginger. It has a soothing effect on the digestive tract and can help reduce bloating and gas. Whether you add it to your morning smoothie, brew a warm ginger tea, or chew on a piece of fresh ginger, it can bring immediate relief to an upset stomach.

Turmeric, often known for its anti-inflammatory properties, is another powerhouse for gut health. Curcumin, the active compound in turmeric, helps to reduce inflammation in the gut and can support detoxification in the liver. Add a pinch of turmeric to soups, stews, or warm water with lemon to reap the benefits.

Peppermint is another herb that’s gentle on the digestive system. It can help relieve symptoms of indigestion and reduce bloating by relaxing the muscles in your intestines. Sipping on peppermint tea after a meal or even chewing peppermint gum can help ease discomfort.

Fennel seeds, often used to soothe stomach upset, can be a great natural remedy as well. Chew on a teaspoon of fennel seeds or brew them into a calming tea.

Incorporating these herbs and spices into your daily routine doesn’t need to be complicated. A little goes a long way, and soon, you may find your gut feeling calmer, your digestion smoother, and your energy more balanced. Healing can be simple—and often, the best remedies are right in your spice cabinet.

06/30/2025

Here’s a recipe for Lemon-Ginger Chicken Soup with Kale that you might enjoy. 😋

Ingredients
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon turmeric powder (optional, for extra anti-inflammatory benefits)
• 4 cups low-sodium chicken broth
• 2 cups cooked shredded chicken (from rotisserie or poached chicken breast)
• 1 cup chopped kale, stems removed
• 1 teaspoon lemon zest
• Juice of 1 lemon
• ½ teaspoon sea salt (or to taste)
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional, for heat)
• ½ teaspoon dried thyme or oregano
• ½ cup cooked quinoa or brown rice (optional, for added heartiness)
Instructions
1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrots, and celery, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
4. Add the turmeric, salt, black pepper, red pepper flakes (if using), and dried thyme, stirring to coat the vegetables.
5. Pour in the chicken broth and bring to a gentle simmer. Let cook for 10 minutes to allow the flavors to meld.
6. Add the shredded chicken and chopped kale, stirring to combine. Simmer for another 5 minutes until the kale is tender.
7. Stir in the lemon zest and fresh lemon juice, adjusting seasoning to taste.
8. If using quinoa or brown rice, stir it in just before serving for added texture.

06/27/2025

There’s something so simple yet satisfying about sun tea. It’s slow living in a glass—a reminder that not everything needs to be rushed or plugged in. Grab a clear jar, fill it with water, and toss in a few tea bags. Set it in a sunny spot for a few hours and let nature work its magic—no boiling water, no timers, just sunlight gently steeping your tea.

The result is a light, refreshing drink that feels just as restorative as the process itself. Add a slice of lemon or a sprig of mint for an extra touch of freshness. It’s a small, mindful ritual that not only saves energy but also gives you something to look forward to during the day.

06/23/2025

Can’t think of an easy, healthy meal idea? Try Grilled Vegetable and Hummus Wrap with Spinach and Whole Grain Tortilla.

Ingredients
• 1 whole grain tortilla
• ¼ cup hummus (any flavor)
• ½ cup fresh spinach leaves
• ½ small zucchini, sliced into thin strips
• ½ red bell pepper, sliced
• ¼ red onion, thinly sliced
• ¼ cup crumbled feta cheese (optional)
• ½ teaspoon olive oil
• ¼ teaspoon garlic powder
• ¼ teaspoon dried oregano
• Salt and pepper to taste
If you have leftover chicken, you could toss that into the wrap as well.

Instructions
1. Preheat a grill pan or skillet over medium heat.
2. Toss the zucchini, red bell pepper, and red onion with olive oil, garlic powder, oregano, salt, and pepper.
3. Grill the vegetables for about 3-5 minutes on each side until they are tender and slightly charred. Remove from heat and let them cool slightly.
4. Spread the hummus evenly over the whole grain tortilla.
5. Layer the fresh spinach leaves over the hummus, followed by the grilled vegetables.
6. Sprinkle crumbled feta cheese on top if using.
7. Roll the tortilla tightly, tucking in the sides as you go. Slice in half and serve immediately.

06/23/2025

Some days can weigh us down more than others, and it’s all too easy to spiral into our own thoughts. Yet, amidst that heaviness, there’s a powerful remedy: the simple act of reaching out. A heartfelt connection can transform your mood and lift that burden, reminding you that you’re never truly alone. Connection doesn’t need to be a grand gesture or a long conversation. A quick “Hi, I was just thinking of you” text or a call to hear a familiar voice can make all the difference.
Think about it: when was the last time you reached out to someone just because? Not to coordinate plans or discuss logistics but simply to connect. Those small moments of genuine care and attention remind us that we’re not alone, even when the day feels isolating.
Today, take a moment to reach out to someone who matters to you. It could be a friend you haven’t spoken to in a while or someone who crosses your mind unexpectedly. You never know how much they might need that connection, too.

06/21/2025

Leftovers are often seen as a quick solution for busy days, but they don’t have to feel repetitive or boring. With a little creativity, you can turn those leftover bits and pieces into a brand-new, exciting meal every time.
Start by looking at your leftovers not as “leftovers” but as ingredients for something fresh. For example, roasted vegetables from last night’s dinner can be tossed into a salad for lunch or turned into a veggie-packed soup. Leftover grilled chicken can be shredded and added to a wrap or stirred into a grain bowl with some greens and a tangy dressing.
Grains like rice, quinoa, or couscous are easy to transform. Leftover rice can become the base of a stir-fry with a few fresh vegetables and a savory sauce, or you can turn it into a warm breakfast by adding some milk, cinnamon, and a drizzle of honey.
Another great way to repurpose leftovers is to give them a new flavor profile. That stew you had yesterday can be turned into a burrito filling with some spices and avocado. Leftover roasted chicken can be made into chicken tacos or chicken curry the next day.
And don’t forget about the power of condiments and sauces. A new sauce can elevate any leftover and make it feel like a brand-new dish. Whether it’s a tangy dressing, a rich curry sauce, or a creamy dip, a little drizzle can take a meal from “meh” to “wow.”
Using leftovers creatively not only saves you time and reduces food waste, but it also adds variety to your meals without a lot of extra effort.
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06/20/2025

06/18/2025

Ever feel disappointed when your iced coffee becomes watered down? Next time you have leftover coffee, pour it into an ice cube tray and freeze it. These little frozen gems not only keep your drink bold and full of flavor, but they’re also perfect for smoothies when you need a subtle caffeine boost.

Think of it as one of those small, thoughtful changes that makes your day feel just a bit smoother. No wasted coffee, no diluted drinks, and every sip feels intentional. It’s a hack that’s as practical as it is satisfying.

What’s your go-to coffee ritual? Or, if you’re more of a tea person, have you ever tried freezing leftover tea for iced drinks?

06/17/2025

Self reflection can be very enlightening. Our bodies are always teaching us something if we’re willing to listen. Maybe it’s how rest changes everything, how certain foods make you feel, or how resilience looks different than you imagined. Over the past year, what’s one thing you’ve learned about your body? It could be small, profound, or somewhere in between.

06/16/2025

Mini Protein Smoothie with Almond Milk, Spinach, and Frozen Berries.

Ingredients
• 1 cup unsweetened almond milk
• ½ cup frozen mixed berries (strawberries, blueberries, raspberries)
• ½ frozen banana
• 1 handful fresh spinach
• ½ scoop vanilla or unflavored protein powder
• 1 teaspoon chia seeds or flaxseeds
• ½ teaspoon cinnamon (optional)
• 3-4 ice cubes (optional, for a thicker texture)
Instructions
1. Add the almond milk to a blender, followed by the frozen berries, banana, and spinach.
2. Add the protein powder, chia seeds or flaxseeds, and cinnamon, if using.
3. Blend on high until smooth and creamy, about 30-45 seconds.
4. If the smoothie is too thick, add a little more almond milk and blend again until desired consistency is reached.
5. Pour into a glass and enjoy immediately as a refreshing and nutrient-packed mini smoothie.

06/15/2025

If your day feels overwhelming or your mind won’t quiet down, intentional breathing can be a gentle way to hit the reset button. One technique I love is box breathing—it’s a rhythm that brings calm to the chaos.

Here’s how it works: inhale deeply through your nose for a count of four, hold that breath for four, exhale slowly for four, and hold again for four before repeating. Imagine drawing a square with your breath: steady, even, and contained. You don’t need a yoga mat or special setting—this can be done at your desk, in your car, or even standing in line.

What’s beautiful about box breathing is how quickly it shifts your focus inward. It’s a moment to pause, recalibrate, and remind yourself that even when things feel out of control, your breath is always within reach, steadying you like an anchor.