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Ever feel like your meals are… fine, but missing something ? The secret weapon in your kitchen isn’t butter, sugar, or secret sauces—it’s herbs and spices . Having a well-stocked spice rack (or even a little herb garden) transforms your cooking —adding flavor, reducing the need for extra fat or sugar, and inspiring you to experiment. Tape a handy reference list inside a cupboard like we do—it’s fun, practical, and will spark creativity every time you cook. 🍲 Herb & Spice Pairing Cheat Sheet Beans (dried):  cumin, cayenne, chili, parsley, pepper, sage, savory, thyme Beef:  basil, bay, chili, cilantro, curry, cumin, garlic, marjoram, mustard, oregano, parsley, pepper, rosemary, sage, savory, tarragon, thyme Chicken:  allspice, basil, bay, cinnamon, curry, dill, fennel, garlic, ginger, lemongrass, mustard, paprika, rosemary, saffron, sage, savory, tarragon, thyme Eggs:  basil, chervil, chili, chives, curry, dill, fennel, ginger, lemon peel, marjoram, oregano, paprika, parsley, pepper, sage, tarragon, thyme Fish:  anise, basil, bay, cayenne, celery seed, chives, curry, dill, fennel, garlic, ginger, lemon peel, mustard, oregano, parsley, rosemary, thyme, saffron, sage, savory, tarragon, marjoram Fruits:  allspice, anise, cardamom, cinnamon, cloves, coriander, ginger, mint Lamb:  basil, bay, cinnamon, coriander, cumin, curry, dill, garlic, marjoram, mint, mustard, oregano, parsley, rosemary, savory, tarragon, thyme Potatoes:  basil, caraway, celery seed, chervil, chives, coriander, dill, marjoram, oregano, paprika, parsley, poppy seed, rosemary, tarragon, thyme Salad Dressings:  basil, celery seed, chives, dill, fennel, garlic, horseradish, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary, saffron, tarragon, thyme Soups:  basil, bay, chervil, chili, chives, cumin, dill, fennel, garlic, marjoram, parsley, pepper, rosemary, sage, savory, thyme 💡 Why Fresh Herbs Matter There’s nothing like fresh herbs from your own garden —the aroma, the flavor, the little boost they give your dishes. Start small: a few pots on your windowsill or a backyard garden will elevate everything from salads to soups, fish to chicken . Think of herbs and spices as your kitchen superpower : they make meals exciting, healthy, and endlessly versatile. 🌶 Sex’n’Fries Tip Don’t be afraid to experiment . Swap a dried spice for a fresh herb. Try combinations you haven’t used before. Cooking should be fun, and your taste buds will thank you .

Cravings? Meet your match. This Chocolate-Banana-Peanut Butter snack  is one of our go-to treats for when we need energy, satisfaction, and a little sweetness —without the guilt. It’s quick, simple, and hits every craving spot while giving your body a boost. Perfect for mid-morning pick-me-ups, post-workout fuel, or anytime that sweet tooth sneaks in. 🥄 Ingredients (Makes 1 Serving) 1 banana  (~105 calories) – high in potassium, helps fight fatigue, reduce bloating, and supports heart health 1 tbsp peanut butter  (~105 calories, 4g protein) 2 tbsp quick oats  (~45 calories, 1g protein) 2 tbsp dark chocolate chips  (~100 calories, 1g protein) 🔥 Directions Slice the banana into chunks. Sprinkle oats over the banana. Dollop peanut butter on top. Sprinkle with dark chocolate chips. Microwave for 45 seconds . Stir and serve warm. Half the recipe if needed—it’s very filling  and packs a punch of energy. 💃 Why We Love It Banana:  Potassium-rich, combats fatigue, reduces bloating, and supports heart health. Peanut Butter:  Protein-packed to keep you full and satisfied. Oats:  Fiber-rich, slow-digesting carbs for lasting energy. Dark Chocolate:  Antioxidants + sweet indulgence—because you deserve it. This snack is flexible, fast, and fabulous —perfect for women juggling busy lives, midlife changes, and still wanting something tasty. 🍫 Sex’n’Fries Tip Add a sprinkle of cinnamon or a few chopped nuts  for an extra layer of flavor. Serve warm, grab a fork, and enjoy—because life’s too short to wait.

Start your mornings the Sex’n’Fries way —full of energy, flavor, and a little self-care. Our Green Cleansing Shake  isn’t just a smoothie; it’s a ritual that wakes you up, nourishes your body, and leaves you feeling like a total glow goddess. We’ve been making this shake for months, sharing it with friends, and honestly… it works . It cleanses, boosts, and provides a ton of nutrients—all in one creamy, minty, green powerhouse. 🥑 Ingredients (Makes 2 Servings) 1 avocado  (choose a heavy, ripe one) 4 mint leaves 4 tsp Benefiber 2 cups baby spinach  (handfuls) 1 cup romaine lettuce  (about 4 leaves) 4 tbsp lemon juice 2 packets or tsp stevia  or xylitol 1 cup ice cubes 2 cups filtered water 🔥 Directions Add all ingredients to a blender. Blend until smooth and creamy. Pour into glasses and enjoy immediately. 💚 Why We Love It Avocado:  Packed with healthy fats and ~4g protein per fruit, keeps you full until your next snack. Spinach:  Nutritional powerhouse for whole-body protection and energy. Lemon Juice:  Natural cleanser with antibacterial properties that help purify your blood. Mint:  Calms the stomach, eases tension, and helps break down fat. Romaine Lettuce:  Fiber-rich, loaded with vitamins A, calcium, iron, magnesium, and more. This shake flushes out the bad , fuels your good , and tastes fresh, minty, and totally revitalizing. Perfect to make 3–4 times a week  to jumpstart your mornings. 🍹 Sex’n’Fries Tip Make it a morning ritual with a partner or friend —sharing the shake makes it even more enjoyable. And don’t stress if your body takes a little time to adjust; your gut will thank you.

One of our all-time favorites, Fabulous Fish Pockets  are the kind of meal that melts in your mouth  and makes you feel good while you eat. Tender, flavorful, and versatile, these little parcels are perfect for busy weeknights, casual dinners, or anytime you want a dish that’s as healthy as it is delicious. Bonus: fish is loaded with omega-3 fatty acids , which may help lower cholesterol and reduce your risk of heart disease. So yes, this meal is basically self-care on a plate. 🛒 Ingredients & Prep Whole fish or fillets of your choice Olive oil Salt & pepper Chives Lemon slices 🔥 Directions Preheat oven to 375°F (190°C) . Place fish on tin foil  or a cooking bag . Drizzle olive oil over the fish. Season with salt, pepper, and sprinkle with chives. Place lemon slices on top. Close the tin foil into a packet . Bake for 25 minutes , depending on the size of the fish. Fish should flake easily  when done. Serve with rice and vegetables of your choice. Simple, elegant, and satisfying. 💃 Why We Love It The magic of this recipe is its simplicity —flavorful fish, fresh herbs, and citrus, all cooked in a way that locks in moisture and tenderness. Perfect for pairing with almost anything, from a crisp salad to buttery roasted veggies. 🍋 Sex’n’Fries Tip Try adding garlic slices or a sprinkle of paprika  inside your foil packet for a little extra flavor. This dish is endlessly adaptable to whatever your pantry or mood calls for.

Who says comfort food can’t be good for you? This Tex Mex Mix Bowl  is the ultimate balance of heat, heart, and health —packed with protein, loaded with fiber, and bursting with flavor. It’s quick, satisfying, and sexy in a “I just cooked this in 20 minutes and still look fabulous” kind of way. Perfect for those nights when you want something spicy, hearty, and nourishing without a ton of cleanup—or when you need a post-workout meal that actually tastes  like a reward. 🥣 The Power in This Meal Let’s break it down: Chicken  = Lean, clean, protein machine. Black Beans  = Fiber queen—great for digestion and keeping you full. Corn  = Sweet crunch and sunshine in every bite. Peppers & Tomatoes  = Antioxidant boost to keep your glow strong. Spices  = Mood lifters and metabolism movers. Basically, this bowl is a love letter to your body and  your taste buds. 🛒 What You’ll Need 1 can black beans (rinsed & drained) 1 can kernel corn (drained) ½ green pepper, chopped 1 cup salsa 1 can diced tomatoes 2 skinless chicken breasts, cubed 2 tbsp chili seasoning mix (or to taste) 1 tsp pepper ½ tsp salt Optional flavor boosters: Red pepper flakes, cumin, paprika, chipotle powder—because you’re in charge of your spice level, babe. 🔥 Directions Heat 1 tbsp avocado or olive oil  in a large pan. Add cubed chicken and cook thoroughly until golden. Toss in green peppers and sauté for about 3 minutes—just enough to keep their crunch. Add everything else: beans, corn, salsa, tomatoes, and seasoning. Stir-fry to mix and let it all mingle for a few minutes. 🧀 The Grand Finale Spoon into a bowl and top with: Shredded cheese (because balance) A dollop of sour cream Crunchy tortilla strips Chives or green onions for that pop of freshness 💃 Why We Love It This isn’t just food—it’s fuel for the woman who does it all. You’re getting protein, fiber, and flavor in one sexy little bowl . Whether it’s dinner for one or a meal prep power move, this Tex Mex Mix Bowl has your back (and your taste buds).

Fifty seemed like a never number . When you’re in your twenties, it doesn’t exist. And then… suddenly, there it is. Right in your face. Like someone spun you around and you are standing in front of the 50 door . All you have to do is wake up and walk through it . Fifty has so many perks—but until you get there, they are a well-kept secret. A Fifty-Year-Old Walks Into a Bar A fifty-year-old woman walks into a bar… and the rest is history. This episode explores what turning 50 actually feels like—menopause, emotions, mirrors, and self-reflection. It’s not just a number; it’s a journey through change . For me, turning fifty was a mix of excitement and sadness. It felt like stepping through a one-way trap door , leaving behind the version of myself I had known for decades. Finding Joy in Milestones My 50th birthday was bittersweet. I couldn’t celebrate my mother turning seventy as I had imagined. But I spent the day with two friends I’ve known for over 40 years . It became a day filled with: Tears Laughter Memories of shared life journeys Pure celebration of friendship and resilience Even though the milestone felt heavy at first, it reminded me that life at fifty is rich with experience, confidence, and joy . Fit Fabulous Fifty Turning fifty is not about slowing down—it’s about embracing all that you are and all that you’ve learned . It’s a time to: Own your body and mind Celebrate your achievements Explore new experiences Laugh often (yes, even at yourself) This episode is a celebration of midlife —warts, wisdom, and all. So grab a drink, look in the mirror, and toast to the fabulous journey that fifty brings. 🎧 Listen now:

Understanding Dietary Supplements Since becoming a Nutrition Consultant, one of the most common questions I get is: “What supplements should I take?” As Donna Porter, RD PhD, from the Congressional Research Service notes: “You can call anything a dietary supplement, even something you grow in your backyard.” Many people take supplements as an insurance policy  against poor diet choices. While multivitamins and mineral supplements may fill some nutrition gaps, they cannot make a poor diet healthy . Types of Dietary Supplements Supplements come in many forms: Vitamins and minerals  (Vitamin C, Vitamin E, selenium) Herbs/botanicals  (Dong Quai, ginseng) Proteins and amino acids  (Creatine, shark cartilage) Fats  (Fish oils, DHA) Other plant extracts  (Garlic capsules, fiber, cranberry) Adding supplements should always be a personal choice . Many advertisements make claims without scientific backing, so research before buying is essential. Choosing Supplements Wisely Check the manufacturer:  Who makes the product? What research supports it? Understand ingredients and dosage:  How much is needed for benefits? Storage matters:  Many vitamins degrade in sunlight—store in a cool, dark place. Consider diet first:  Often, eating nutrient-rich foods is more effective than supplements. Consult your doctor:  Especially if you take medications or have health conditions. Common Supplements and Their Benefits Multivitamins:  Good for filling nutritional gaps, though a healthy diet should be the priority. Vitamin D:  Supports calcium absorption, bone health, and may protect against autoimmune disease. Sources: fish, eggs, fortified milk, cod liver oil, sun exposure. Omega-3 Fatty Acids:  Support heart health and reduce inflammation. Sources: fish oil, walnuts, flaxseed, canola oil. Calcium:  Essential for bones, muscles, and nerve function. Sources: milk, yogurt, hard cheeses, spinach. Choline:  Supports neurotransmitter production. Sources: milk, liver, eggs, peanuts. Fiber:  Promotes digestion and blood sugar regulation. Sources: bran cereal, peas, lentils, fruits, vegetables. Iron, Magnesium, Potassium, Zinc, Copper, Chromium, Manganese, Phosphorus, Iodine:  Support energy production, bone growth, nerve function, and immunity. Vitamins A, B-complex, C, E, K, Folic Acid:  Aid in vision, metabolism, immune function, and cell growth. Key Takeaways Food is the best source of vitamins and minerals. With a balanced diet rich in variety , your body can often meet its nutritional needs naturally. Supplements are helpful when dietary gaps exist, due to food allergies, intolerances, or personal preferences. Always make supplement choices based on individual needs, research, and professional advice . Your health and nutrition are personal, so choose wisely.

Aging, Environment, and Skin Care Our skin reflects our age, environment, and diet  from head to toe. Yet, when faced with a long list of beauty products—moisturizer, eye cream, serum, exfoliant, cleanser, night cream—it can feel overwhelming. How many products do we really need? The truth is, we can’t stop aging , and sometimes we can’t control environmental factors. But we can eat healthier  and strategically use anti-aging products to keep our skin vibrant and youthful. Key Anti-Aging Ingredients Collagen Collagen is a structural protein found in your connective tissues —including cartilage, bones, tendons, ligaments, and skin. It provides skin strength and elasticity , and when it degrades, wrinkles and sagging can appear. Nutritional sources:  bone broth, egg whites, chicken, fish, dairy, carrots, apricots. Retinol Retinol is a form of Vitamin A  that helps rejuvenate aging skin. It removes dead skin cells , increases hydration, and leaves your skin smooth and plump. Nutritional sources:  liver, meats, sweet potatoes, milk, cheese, broccoli. Hyaluronic Acid Hyaluronic acid is a naturally occurring, gooey substance in your skin, connective tissue, and eyes . In skincare products, it helps reduce wrinkles, redness, and dermatitis  while keeping skin hydrated. Nutritional sources:  bone broth, oranges, tofu, kale, red wine, starchy vegetables. Simplifying Skincare Instead of feeling overwhelmed by products, focus on the basics : cleanse, moisturize, and incorporate targeted anti-aging ingredients like collagen, retinol, and hyaluronic acid. Pair this with a skin-supporting diet  to help your body maintain its natural radiance from the inside out. Skincare doesn’t need to be complicated—it’s about nourishing, protecting, and embracing your skin at every age . Collagen. (2022, October 9). In Wikipedia . https://en.wikipedia.org/wiki/Collagen Retinol. (2022, October 4). In Wikipedia . https://en.wikipedia.org/wiki/Retinol

How many times have you heard "Life got in the way" ? How about "That is way out of my comfort zone!"? Can I do this? Feeling Stuck Before 50 As I approached my fifties, I felt trapped in an “it is what it is”  mindset. Somehow, I had learned to let my age define me and what I was “supposed” to do. Looking back, I realize how much I had been stuck on a predefined path—one I didn’t consciously choose. After my mom’s funeral, leaving her house was surreal. The world felt closed, claustrophobic, and heavy . My life was changing whether I wanted it to or not. And in that moment, all I could think was: “Holy hell… now what?” Learning to Step Out of Comfort Grief and loss taught me that even after decades of experience, life still offers lessons. I realized I had all the tools and wisdom I needed ; I just had to step out of my comfort zone and take action. All the challenges I’ve faced became part of my personal “portfolio”—my life lessons. Sure, I might have failed some exams, but each one taught me something invaluable. Insights from Inspiring Women To explore this theme further, I interviewed two incredible women for the podcast—right from my basement, pajamas and all! Tracy Hicks Tracy is an imperfect wife, mother, daughter, aunt, and nana. She turned 50 recently and is embracing life fully. As an entrepreneur and Associate Market Builder with MONAT Global, Tracy shared her insights on how life changes guide us into fitting more comfortably in our own skin . Check out Tracy here Barb O'Dell Barb is a Transformational Life Coach and a lifelong personal growth enthusiast. She shared how life lessons can transform your personal journey , and how true greatness can arrive at any age—it's always up to you to claim it. Check out Barb here Final Thoughts Life after 50 doesn’t have to be about limitations. It’s about stepping into your power, embracing your experiences, and creating the life you want.  Sometimes, the lessons aren’t easy—but your growth, confidence, and self-worth are worth every challenge. Listen now  to this inspiring episode, and don’t forget to subscribe and share it with anyone who could use a boost in midlife empowerment!

Making Lasting Changes Takes Time Changing your lifestyle isn’t about overnight miracles. It takes planning, patience, and understanding that transformation is a process.  Everyone has a goal when starting a fitness program, so be gentle with yourself—progress is not always linear, but every step counts. Here are 10 tips to guide your journey: 1. Fill Your Plate with Whole Foods Whole foods provide fiber, vitamins, and minerals —essential for fueling your body. Prioritize fruits, vegetables, whole grains, and lean proteins to give your body the nutrients it needs. 2. Know What You Eat Always ask yourself: Where did this food come from? What are the ingredients? What will it provide my body?  Awareness is key to creating sustainable nutrition habits. 3. Fuel Up Before Exercise Food is energy. Make sure to eat 1-2 hours before your workout  so your body can perform at its best. 4. Understand Discomfort vs. Pain During exercise, discomfort is normal , but pain is a warning signal. Listen to your body and avoid pushing past injury signals. 5. Avoid Overtraining Overtraining can cause chronic joint stiffness, fatigue, and burnout. Common causes include: Too many sets per body part Inadequate rest between heavy workouts Not eating enough Training beyond failure in every session 6. Time Your Pre-Workout Meal Eat your pre-workout meal 2-3 hours before resistance training  for optimal energy and performance. 7. Rest is Essential Always have 1-2 rest days  per week to let your body recover. Sometimes, less is more. 8. Build Habits Gradually It takes 21 days to form a habit.  Find workouts you enjoy, savor the foods you love, and stick with the routine to make it a lifestyle. 9. Check Your Mindset Evaluate your attitude, confidence, and readiness.  Goal setting isn’t just physical—it’s mental. Prepare yourself for excellence in both body and mind. 10. Own Your Journey A healthy lifestyle is personal and unique . You are in charge of your wellness, so own it, enjoy it, and celebrate your progress! Final Fry Thought 🍟 Transforming your lifestyle isn’t about perfection—it’s about consistency, self-awareness, and enjoying the journey. Start small, stay committed, and remember: every healthy choice counts.

Boost Your Magnesium the Easy Way Magnesium is essential for our health, but sometimes oral supplements can upset the stomach or just feel inconvenient. The best way to increase your magnesium levels? Through the skin. Our body’s largest organ—the skin—is the perfect route for transdermal magnesium therapy . Products like magnesium oil, gel, lotion, and bath flakes are designed to bypass the gastrointestinal tract, delivering magnesium directly into your cells for rapid absorption. Personally, I love the convenience of the spray. Supplements always gave me an upset stomach, but topical magnesium is simple, effective, and feels amazing. Benefits of Topical Magnesium Using products from Ancient Minerals , magnesium therapy can: Restore cellular magnesium levels Act as a natural cellular protectant Facilitate safe and effective detoxification Relieve aches, pains, and muscle spasms Elevate mood and reduce stress Encourage healthy skin tissue Maintain proper muscle function Boost energy levels Support a healthy immune system Balance hormonal systems Calm overactive nerves Improve quality of sleep …and much more! Tip:  If you shave your legs, avoid spraying magnesium oil immediately afterward—it can sting on freshly shaved skin. Why Transdermal Works The magic of transdermal magnesium is in its direct cellular absorption.  By skipping the digestive tract, you avoid gastrointestinal side effects while giving your body the magnesium it craves for optimal muscle, nerve, and skin function. Final Fry Thought 🍟 Magnesium isn’t just a mineral—it’s a key player in your wellness. With topical magnesium, you can feel stronger, calmer, and more energized, all while pampering your skin.

People Are Not Flawed Products have flaws. They are made by humans and sometimes the design isn’t perfect. But people? People are not broken. We aren’t put together by others. We are made from our experiences, our learning, and the world around us.  Our feelings—joy, sadness, confusion, hurt—are all part of being human. They don’t make us flawed; they make us whole. Put Yourself Together You are physical, mental, and spiritual. Every moment, every emotion, every reaction builds the person you are at that point in time. Tomorrow might bring new experiences, and your feelings may change—but you will still be exactly as you should be. Make the self-connection. Acknowledge your experiences, your emotions, your growth. Remember: “It is not what happens to you but the way you react to it.” Everything counts. Everything adds up to who you are. Walking in Someone Else’s Shoes Relief, sadness, and longing come with loss. After my dad passed, I wrote: “Walking in someone else’s shoes will give you sore feet.” No two people truly experience the same thing the same way. Even when situations seem similar, feelings are unique. We may judge others—but often we cannot truly know their experience. Instead, try this: “Don’t walk in my shoes, but walk beside me in case I fall.” Empathy isn’t about understanding perfectly; it’s about being present. Final Fry Thought 🍟 You are not broken. You are not flawed. You are put together  by life, by experiences, and by your emotions. Walk with yourself, and walk with others—gently, patiently, and with understanding. .