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Watermelon Martini blog

We live in the south and it is loaded with watermelon farmers, it’s steamy hot, and we are in need of some serious hydration, not too mention July is National Watermelon Month……   So it’s time to whip up this clean summer cocktail and chill. Not only does it taste delicious but watermelon is loaded with many healing properties. (maybe not as much when the vodka is added….but still, we cannot be perfect)


  • WATERMELON JUICE MAY RELIEVE MUSCLE SORENESS (watermelon contains l-citrulline, an amino acid that seems to protect against muscle pain.
  • WATERMELON IS A FRUIT AND A VEGETABLE (it is related to the cucumber, pumpkin and squash family and a clue that it is both a fruit and veggie is the rind is entirely edible and it is a seed producing plant)
  • SOME WATERMELONS ARE YELLOW (the yellow crimson watermelon has a honey flavor is slightly sweeter)

Watermelon martini toast

So whip up a batch of this summer treat and enjoy! It’s even delish without the alcohol. Just replace the vodka with nothing or add a cup of sparkling water for a bubbly kick!

Prep time
Total time
Serves: 6
  • Half of a watermelon (4 cups of juice)
  • ¼ cup organic lime juice (more or less to taste)
  • 4 shots organic vodka
  • 6 mint sprigs
  1. Juice a ½ of watermelon. If you don't have a juicer that is fine, the martini will just be thicker.
  2. Put watermelon juice in blender.
  3. Add lime juice.
  4. Add vodka.
  5. Blend for 20 seconds.
  6. Put in martini shaker with lots of ice and shake like a crazy person.
  7. Pour in a martini glass and top with fresh sprig of mint.
  8. Smile....a lot.

Happy Summer, XOXOXO

tiffany tatom



End of Summer 2-Minute Watermelon Feta Salad


I love this salad because it has the perfect combination of salty and sweet. Not to mention it will taste like you slaved…. but in reality it takes about two minutes. So this weekend—-when everyone else is bringing chips and canned dip, good ole country fried chicken, greasy burgers, and ice pops (loaded with more red and blue dye than I like to eat in a lifetime wrapped in one 12 inch piece of plastic) to the end of summer barbecue–you’ll show up with this gorgeous salad that is nutrient dense, filled with natural color, hydrating AND tastes insane. As Mary (kitty) would say….you will ooooohhhh the crowd with this one.

Watermelon Salad Blog


End of Summer 2-Minute Watermelon Feta Salad
Prep time
Total time
Serves: 6
  • Salad:
  • one box arugula
  • ¼ watermelon
  • ½ cup organic crushed walnuts
  • ½ cup crumbled feta
  • Dressing: (Simple Blonde Dressing)
  • 3 parts EVOO
  • 1 part organic lemon juice
  • drizzle of honey to taste
  • sprinkle of REAL salt
  1. Dump arugula in a bowl. Lightly cover in dressing. Top with walnuts, feta, and watermelon.



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5 Reasons to Drink more Water

cucumber water

One of the first questions we ask our clients is how much water are you drinking? 90% of the time the answer is, “not enough.” Don’t feel bad, most Americans are not drinking enough water. In fact, 75% of Americans are walking around right now chronically dehydrated. CRAP?! 75% That is scary….

WHY is it important for us to hydrate? I am not talking vitamin water, Gatorade, Coca-Cola zero, tea, coffee, beer, vodka, or any other method of liquid intake on the market. I am talking strait, clean, refreshing water. This is the foundation to new beginnings or enhancing your current clean eating lifestyle.

5 reasons to drink more water.

Are you trying to lose weight? Water suppresses the appetite. Your brain will mistake dehydration for hunger so, when we cannot figure out WHY we are still hungry after that hefty snack or meal, drink more water. Drink water before every meal, coffee, tea, etc. You will start to see that you may actually be dehydrated and not hungry.

Nutrient content. We want to get the best out our vitamins and food. You know that 30 dollar multivitamin you bought last month that you are painstakingly taking every day? You need water to absorb that! You need water assist with every function in your body. You must be hydrated to absorb those nutrients in the body.

Energy! Who does not want more energy? We all look at our 4 year olds and wonder if we will ever have that much energy again… or your super active friend standing next to you, AHEM (tiffany). Nutrients give us energy, therefore dehydration has the opposite effect.. we are D R A G G I N G. I notice that 95% of the time my 3 o’clock slump is from not drinking enough water!

Let’s talk superficial. Who does not want clear skin? You know those chicks with glowing skin? What is their secret? You can put all of the 100 dollar bottles of goop on your face, travel the depths of the sea for sea poop and make a mask, but water is the #1 answer to beautiful skin. We have plenty of tips for your skin and hair but the foundation to everything is w a t e r! So whether you are in the club, rocking out in the car, or on the couch… pop those water bottles.

Flush out those toxins. You read it in Shape Magazine, the nutrition expert on GMA is always dropping the phrase, and these cleanses say you need to get rid of them.. yep, toxins are hard to avoid. A lot of these toxins are environmental. When you are running and have a tractor trailer hit the gas as he goes by, he just crop dusted you with toxins. It’s life. Toxins are everywhere. What is the number one thing we can do every single day to flush them from our system? That’s right sister, drink that water. Literally flush those toxins down the drain.

We want you to CRAVE it because we are here to assist you in healthy addictions. Yes, it is possible to be addicted to water.

INFUSE IT! We all want pretty. Let’s pretty up your water AND enhance it with nutrients. This way, you want to drink it. Find recipes on Tiffany’s bling here. 

We want to challenge all the BEC babes out there to increase your water intake for 2 weeks and tell us how it has changed you!

xo, Mary

Eat your water!!!



Watermelon blog

So, I usually tell my clients to try and drink about 8 cups of water a day—-adding a few cups depending on physical activity levels. But, sometimes… just don’t want to drink anymore water. I mean, I love infused water and switching it up with all different fruits and herbs, but it’s nice to know there are ALSO foods that are made of over 90% water and we can supplement some of our water intake with scrumptious, juicy seasonal fruits and veggies too. It’s still important to drink plenty of water—especially in the summertime—but you can also quench your thirst with these 10 hugely hydrating foods, all of which are at least 90% water by weight.

WATERMELON. Water Content 91.5%. It’s kind of obvious this juicy melon is loaded with water, but it’s also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes—about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato. Not to mention it is insanely delicious.

GREEN PEPPERS. Water content: 93.9%. Red and yellow are have a good water content too….around 92% so pick your fav. I like to dip mine in hummus! I recommend having these ready and pre cut in your fridge so when you come in from work STARVING you have something to munch on.


Spinach blog

SPINACH. Water content: 91.4% water. Buy the big organic container and you don’t ever have to have waste it. You can FREEZE it and use it for your smoothies. I would also stick about 4 or more cups in a sauté pan with a little EVOO on medium heat and put two over easy eggs on top. Cheap, nutritious, easy, and tastes awesome. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E—an important antioxidant for fighting off the damaging molecules known as free radicals.

CANTALOUPE. Water content: 90.2%. They are in season now so eat them up while you can! One-quarter of a melon delivers 100% of the RDA of vitamins A and C and there is only 50 calories in a 1/4 of the melon. This burst of juicy melon provides a big nutritional payoff for very few calories.

BROCCOLI. Water content: 90.7%. Now this actually shocked me. Lots of water in broccoli? What? My favorite is roasting this with a little EVOO at 350 degrees with a touch of REAL salt and bake until crunchy. Your kids will like it, eat it, and want more. Just make it and see. It’s also loaded with fiber, potassium, vitamin A, and Vitamin C.


Strawberries blog

STRAWBERRIES. Water content: 91.0% All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and blueberries hold tight around 85% water and  blackberries are only slightly better at 88.2%. GUYS…not only are berries hydrating they are loaded with fiber.

CAULIFLOWER. Water content: 92.1%. ANOTHER surprise for me! These unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast cancer. Roast these babies just like I recommended the broccoli and fall in love. Make sure you chop them small so they get crispy. Say goodbye to potato chips.

CELERY. Water content: 95.4%. It is impossible to overeat on celery because it comes in at about 6 calories a stalk. And because of it’s fiber content it will help fill you up. So on your way home from work take a bunch of stalks to munch on so you don’t walk in the door and eat out the entire snack cabinet! This low cal veggie isn’t short on nutrition. Celery contains folate and vitamins A, C, and K. And because of the high water content, celery can also help neutralize stomach acid and is often recommended as a natural remedy for heartburn and acid reflux. Worth a try.



CUCUMBERS. Water content: 96.7%. The summer veggie has the highest water content of any solid food. Mary introduced me to a killer cucumber sandwich. Take half an Ezekial english muffin and toast it. Put a little organic mayo or veganaise, chopped dill, and load on the cukes! Sprinkle with a little pink salt and cumin and oh my gosh!!!

TOMATOES. Water content: 94.5%. When a tomato is in season there is nothing like it. If you have a farmers market by you take a trip a pick some up. My favorite match to a juicy tomato is some fresh basil, a touch of EVOO, some pink salt and a thin piece of fresh mozzarella.

So, drink your water and eat your water. Buy what’s in season if you can and enjoy!


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