How to Keep It Clean on Vacation

Summer (aka Open Season for Rosé) is upon us; long beach days with seafood and drawn butter, naps instead of workouts, Chardonnay instead of smoothies, sunning instead of swimming, tan lines instead of TRX, the list goes on. It’s part of what we all love about summer right?  Kids are out of school, alarms don’t have to be set, life is slower. But that doesn’t mean we want to undo all of our hard work; after all it’s also bikini season.

I have a few ideas to help us all stay on track this summer.  Let me know if you have any for me to add to the list!

  1. HYDRATE– Like for real, y’all.  I cannot explain to you how much better I feel when I drink TONS of water. Throw in some cucumbers or citrus for added hydration and flavor. Note: seltzer, la croix, iced tea…these are NOT replacements for the real deal h20.  So make sure you have water in you and on you always.
  2. Exercise– I know, I know. You’re on VACATION. But I always feel SO much better when I start every day, even vacation days with some sort of sweat session. Mix it up this summer.  If you’re in a new city, try a new studio or workout. If you’re at the beach, go for a run, swim in the ocean, standup paddle board or give surfing a try. Go on a hike, walk, or just hit the gym for a bit everyday and you will thank me (especially when you’re DONE and those endorphins are flowing!)
  3. Stick to Your Healthy Routine– I needed to remember this on a recent six day trip with my husband. I came home feeling so sluggish and couldn’t understand why. I slept a lot (no baby!), ate well, and exercised regularly. I thought about it later and it must be because I broke from my usual healthy morning routine and my body got a little out of whack wondering what was going on. I start every morning with a TON of liquids. I chase a shot of chlorella and coconut water with warm lemon water mixed with cayenne and turmeric. This is followed by a big glass of ice water, hot green and dandelion tea with Vital Proteins collagen, and finally, a green smoothie with Apple Cider Vinegar.  Well, I didn’t have ANY of these on my trip and started each day with bottled water and the buffet at our resort…not my smartest move. So my advice is if you have some healthy, daily routines and rituals, bring them with you on vacation.
  4. Drink with Caution– It’s vacay, duh, you’re going to want to booze a little (lot).  But be smart about it.  Pina Coladas and Strawberry Daiquiris look so good whizzing by your pool chair on a silver platter BUT DON’T DO IT. They are full of sugar, chemicals AND alcohol and loaded with tons of crap and calories. Opt for your liquor of choice mixed with ice water and fresh citrus (detox!) or a white wine spritzer (half wine, half sparkling water). Also see rule 1, HYDRATE while you booze.
  5. Eat What’s Fresh– This is a good rule of thumb for every day life but especially on vacation.  We were in Turks and Caicos where the local delicacy is conch. Sure, you can get it fried but we chose to have conch ceviche everyday. Loaded with veggies, citrus, and conch, it was cold and refreshing and super healthy.
  6. Wear Sunscreen– I had to throw this in there. Y’all.  WEAR SUNSCREEN.  That is all.
  7. Jump right back into your fitness and clean eating routine when you get home. I used to think I needed (deserved) a day or two to ease back into the crazy of life after a vacation. Maybe that meant ordering pizza the night after we return. NO! Try to get back to “the real world” and head straight to the grocery store or farmer’s market and stock up on your healthy essentials so you have no excuses!

I only nag you because I love you!  <——-I say this to my husband, what a lucky guy!

Happy Summer and thanks for all the love!


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All You Need is Five Minutes…

magical green sauce

I have seen this recipe pop up several times in my browsing lately and decided to finally give it a whirl.  We got a new grill this spring and have been eating a lot of lean proteins (THINK: salmon, chicken breasts, pork tenderloin) and I am wanting something to dip them in. THIS IS IT.  

I buy avocados all the time because I don’t ever want to be caught without one BUT sometimes they get a little too ripe.  You know what I mean.  They are a very high maintenance fruit.  So this recipe is perfect for when your avos have a few too many brown spots on them for avocado toast.

sauce final

I like spice so I left the seeds in the jalapeno, used two limes and added a little extra salt because duh.  What I love is you can literally taste every ingredient.  The creaminess of the avocado, the grassiness of the parsley and cilantro, the citrus and salt, the crunch of the nuts…

This would also be great as a dipper for Mary’s Gone Crackers, crudite, or Late July tortilla chips.  I stored it in a glass jar for two days because after that…it was gone!

glass jar final


And it takes literally five minutes.  You can’t go wrong with this one.  Thanks Pinch of Yum!

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Not Sure What or When to Eat?

Me neither!  But you and I have excellent health coaches at our fingertips (hey, Tiff and Mary!)  I’ve learned a lot from them plus taught myself some tips and I wanted to share them with you here.

what I eat in a day

Alaya’s recent post detailing what she eats in a day inspired me to start writing down everything I eat.  Again.  I did this a while back when I first met Tiffany and she was my health coach!  It’s actually a smart habit to get in to.  It can be tedious but it holds you accountable on so many levels.  I’m encouraged to start my with warm lemon water, consume enough of the right things, eat small amounts throughout the day, and keep a handle on my portions (I like to eat A LOT).

So here it is, a glimpse at a typical eating day for me.

Disclaimer: This is a day where I am able to eat my meals and snacks at home.  When I am on the go (which is often), obviously things look much different.  I always travel with bags of almonds, kind bars, Love Crunch granola, and small containers of organic hummus from Costco.

7:30a Warm water with the juice of a whole lemon and either Fire Cider or a splash of acv, a sprinkle of turmeric and cayenne.  This is not the most delicious of rituals but it’s an awfully healthy one.  It’s detoxifying, wakes me up after a long night’s sleep, and a great way to start taking in plenty of water first thing.  I use a stainless steel straw and sip from a heavy glass.

One of my favorite yoga teachers (hey, Carlina!) fasts most of the morning and I sort of adopted this idea from her.  I don’t fast but I usually don’t eat anything solid until lunch.  If I have time I make a homemade juice about an hour after my lemon water.  I like to make my own version of V8. Cucumber, tomato, spinach, jalapeno, carrot, lemon.  So good.  No time today so around…

10:30a I fix the BEC Green Smoothie.  I use a mix of kale and spinach, unsweetened coconut or almond milk and add camu camu powder, maca, flax, chia and a splash of ACV to the recipe.  It is SO good y’all.  I usually work out (TRX, yoga, barre or pilates) at lunchtime so this smoothie gives me energy and fills me up until I eat again, usually around…

BEC Green Smoothie

2:00p I often eat local eggs and avocado on Ezekiel bread for lunch but today it’s soup I prepared earlier in the week made of celery, kale, carrots, onions, garlic and white beans in chicken stock. Nut Thins are my salty, savory favorite snack and I always eat them with hummus about this time as well.  Protein and veggies at this point in the day help me prevent that 3pm slump we all dread!  Especially since I spend a lot of afternoons on my computer, researching and writing, I don’t want to get sleepy!

rachel slider

4:30/5:00p I have some Farmhouse Culture kraut about now because I love the taste, I am in need of a snack, and the benefits of this stuff are endless.  I also love Farmstead Ferments Garlicky Dill Pickles and they’re local!  If I need a little more I have some Skinny Pop and a clementine or two and then, time permitting, I love to take my dogs for a walk before it gets dark.


7:30/8:00p My husband and I both love Mexican so dinner tonight is a big bowl of homemade guacamole and roasted chicken seasoned with cumin to make burrito bowls alongside black beans, rice, cheese and salsa.

8:30/9:00p I know I know, we all know we aren’t supposed to eat this late but SOMETIMES I need a banana bowl.  Check it out, make it once and you will be hooked.

Sound good?  Gross?  Some version of this most days when I am close to home works well for me but a lot of evenings we are eating out or on the go. If that’s the case, I usually have fish, beef or chicken with as many veggies as I can add (especially brussels sprouts and cauliflower).  And if there’s a cheese plate on the menu, I have probably already ordered it.

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Watermelon Feta Salad

Watermelon Salad

Are you sun kissed yet?

I love the heat but sometimes it can be a b$$ch to stay hydrated.  We talk water all the time but what about hydrating foods? Yes, certain food can help hydrate you. Naturally, we can find most of these at the farmers amarket this time of year. Our personal favorite is watermelon. We are from the south… Watermelon is evrywhere. Here is popular salad dish that keeps popping up on menus. Tiffany made me this watermelon salad last summer and I have been thinking about it since.

Our Watermelon Feta salad is sweet, savory, and full of nutrients that will keep us satisfied and feeling great. Considering it is 95% water it is a super hydrator that is also full of vitamin C, A, B6 and high in antioxidants. In other words, watermelon does the body good. We are lucky enough get feta from a local cheese maker, HB at Spring Mill Farm ( if you are local, check him out!). We tend to keep this stocked in our fridge at all times. Fill your dinner plate with this salad or pair it with a grilled fish or chicken. My kids loved it with a panko crusted chicken and a few croutons. I think it pairs perfectly with skewered shrimp off the grill.

Watermelon Feta Salad
Prep time
Total time
Perfect combination of sweet and savory. Bring to a cookout and wow friends with this combination.
Cuisine: salad
  • ¼ cup freshly squeezed orange juice
  • ¼ cup freshly squeezed lemon juice (2 lemons)
  • ¼ cup of chopped red onion
  • 1 tablespoon honey(optional)
  • ½ cup EVOO
  • Salt to taste
  • Freshly ground black pepper to taste
  • 6 cups baby arugula, local if possible
  • ⅛ th seedless watermelon, rind removed, and cut in 1-inch cubes
  • 12 ounces high quality feta cheese, crumbled.
  • 1 cup (4 ounces) whole fresh mint leaves, julienned (optional)
  1. Whisk together the first four ingredients and add a dash of salt and pepper. Assemble greens. Toss greens with half the mixture. Top salad with watermelon cubes and crumbled feta cheese. Drizzle additional dressing on top of the watermelon and feta. Salt and pepper to taste.



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