Nourishing yourself is a key part of weight happiness. That is one of the many reasons why diets do not work in the long run. They surely do not make you happy. Happy to lose weight but not happy with your day-to-day eating regimen. Self-care, including nourishment, is key to weight management success. Self-care is going to the “overused terminology list”, but it is not happening nearly enough. We talk about self-care, and we aspire to prioritize self-care, but do we actually achieve it? Often, we prioritize other loved ones in our lives, but we cannot give them our best if we are not taking care of ourselves. Let’s do it — this self-care thing.​🍎 As a dietitian, I will start with food. I am sure you have heard this before (and I know I mentioned it), but food is fuel. Food provides us with the fuel and nourishment we need for our physical and mental health. We must plan to be sure we have balanced meals and snacks on most days. When raising children, we pack them a healthy lunch each day and have their favorite and balanced (most of the time 😉) food for breakfast. But what about you? Do you ensure you have what you desire and need for your body and brain daily? Aim for balanced plates at your meals (50/25/25) and produce + protein snacks.​✅ Accountability is on the popular word list, right after self-care, and with good reason. You need to hold yourself accountable each day for your self-care. Put it on your calendar with reminders, or a daily paper list or notes list on your phone — whatever method works well for you. It is important to you whether it is a walk outside, a yoga class, or your favorite cup of coffee before your workday starts. So, prioritize it.😴Sleep is honestly one of my least favorite topics. 😉 However, study after study after study demonstrates that 7–9 hours of sleep each night is essential self-care. As with most health guidelines, it is individualized, but your zzz’s are vital to decreasing your risk for obesity, heart disease, high blood pressure, diabetes, and more.🙌🏾 Insert a couple of pauses in your day—just to sit and breathe or meditate if you desire. But make sure you press pause. Five minutes or more is great, but starting with one minute is likely more than you give yourself today. This is a gift to give yourself every day. You will be grateful for it.

🙏🏽 And speaking of being grateful, I will end with gratitude (I know, it is also on the popular word list!). This world is a fucking mess right now. There are no words for the nightmares we have witnessed and been a part of, especially over these past couple of years…to the present day… But being grateful for what you have, what you love, and what makes you happy is not being selfish amongst the madness. It is a necessary part of life. We only have one, so find at least one thing to be grateful for daily. I have failed at the journaling (📝Amazing if you can do it!), but my daughter and I started to text each other about one thing we are grateful for daily. And we are thankful for many things, big and small, silly and serious. Holding each other accountable for being grateful. I think that is a 2 for 1🥰.

​Self-care for the mamas all around us. Nourishing our hearts and souls. It never gets old. So, let’s make a delicious brunch. 🍓🥬🍋 ☕️🍓🥬🍋 ☕️🍓🥬🍋 ☕️ #nourish #accountability4U #sleep #pause #gratitude

PACKIN’ IN THE VEGGIES FRITATTA
A frittata is always an adventure in the kitchen. You could use so many options that it is hard to make your selections. It is hard to go wrong if your choices include at least a few cups of veggies and some herbs and seasonings. This frittata is a bountiful embrace of some spring veggies and a tasty combination of spices and herbs. The combinations are endless, so have fun with your favorite veggies, herbs, and cheese, if desired. This nutritious combo of spinach and artichokes provides fiber, potassium, vitamins A, C, and K, iron, folate, and magnesium.

INGREDIENTS
2 1/4 cups egg substitute (the equivalent of 12 eggs, if you desire to mix)
3 Tablespoons nonfat milk (or milk of choice)
3 cloves of garlic, minced
3 cups fresh spinach (or 1 1/2 cups frozen spinach, defrosted and drained)
1/2 cup artichoke hearts, chopped into thirds
3/4 cup reduced-fat feta cheese + 1 Tablespoon (or desired cheese)
1/4 teaspoon salt
fresh pepper to taste
1/4 cup fresh basil, chopped into small pieces
Nonstick cooking spray
Always an option :): hot sauce

PREPARATION
Preheat the oven to 425 degrees. Place egg substitute, milk, and salt in a medium mixing bowl. Whisk until well blended. Blend in the 3/4 cup of cheese and set aside.​Place a medium nonstick skillet (or cast iron) over medium heat. Spray the pan with nonstick cooking spray and heat for 2–3 minutes. Add garlic and sauté for 3–4 minutes. Add spinach and artichoke and continue to cook for 5–6 minutes or until artichokes are slightly browned—season with pepper to taste.​Give the egg mixture another whisk and pour over the vegetables. Stir with a rubber spatula briefly to combine and evenly distribute the eggs and veggies across the pan. Sprinkle with the remaining tablespoon of cheese. Cook for a few minutes or until the edges of the frittata turn a little lighter in color. Carefully transfer the pan to the preheated oven. Bake for 15 minutes until the eggs are puffed and the center jiggles when gently shaken. Remove the frittata from the oven and allow it to cool for about 5 minutes. Sliced into 8 pieces. Sprinkle with fresh herbs and serve.

Other combo options: mushrooms, arugula, goat cheese; broccoli, cheddar, turkey bacon; tomatoes, mozzarella, basil; zucchini, eggplant, mozzarella.

​Kale chips are easy to sell in my house, but kale salad is more challenging. I learned that taking the time to massage the kale with olive oil is key to success — and it only takes a few minutes! The miso adds enough sodium, so add some sweetness and nuts to balance the flavors and give it a fabulous nutritional zing!

INGREDIENTS
1 bunch kale, washed, stems removed, chopped into bite-sized pieces
1 Tablespoon olive oil
1 Tablespoon white miso paste
1 Tablespoon pomegranate molasses (if you prefer, balsamic vinegar works well here, too)
1 Tablespoon lemon juice, freshly squeezed
1 Tablespoon vegetable broth
Freshly ground pepper to taste
Optional toppings: pomegranate seeds, dried cranberries, dried cherries, sliced almonds, chopped walnuts, chopped pecans, chickpeas

PREPARATION
Place the prepared kale in a large salad bowl. Add the olive oil, toss the leaves around with your hands, and massage the leaves for 2–3 minutes. The leaves will shrink a bit as you break down the tough fibers.​Whisk together the miso paste, pomegranate molasses, lemon juice, broth, and pepper in a small bowl—taste for any desired seasoning adjustments. Pour over the kale and toss well. Add toppings of choice (e.g., pomegranate seeds, dried cranberries, and sliced almonds) and some more freshly ground pepper. This recipe makes 6 side-dish servings. If you have any leftovers, make a delicious lunch with protein!

STRAWBERRY AND BLUEBERRY SCONES
Scones have always been a favorite of mine. A sweet, savory treat with fresh jam (my favorite) or traditional cream. They remind me of old-school coffee houses (shoutout to Steep n Brew in Madison, Wisconsin), where you can be consumed with a strong cup of coffee, a close friend, meaningful conversation, and big smiles. I decreased the butter (though it is still there!), added whole wheat flour, increased the fruit, and added chocolate for a nutritious and delicious Mother’s Day dessert. The strawberries and blueberries will provide fiber, folate, potassium, and vitamins C and K.​

INGREDIENTS
1 cup whole wheat flour
1 cup all-purpose flour
2 Tablespoons granulated sugar
1 Tablespoon baking powder
1/2 teaspoon salt
8 Tablespoons unsalted butter, softened
1/2 cup nonfat milk (or milk of choice)
1 egg
1 teaspoon lemon zest (about the zest of one lemon)
1 cup strawberries, washed, cored, and sliced into about 6 pieces each
3/4 cup fresh blueberries, washed and destemmed
1/3 cup mini semi-sweet chocolate chips or dark chocolate chunks
Optional: 1 teaspoon brown sugar and/or 1 teaspoon cinnamon

PREPARATION
Preheat the oven to 375 degrees. Line a baking sheet with parchment paper. Whisk together the flours, granulated sugar, baking powder, and salt in a medium bowl. Add the butter, and using clean hands, combine it into the flour mixture until it resembles coarse crumbles.​Whisk the milk, egg, and lemon zest in a small bowl. Add to the batter and combine well (likely you will need to use your hands again). Add the strawberries, blueberries, and chocolate. Mix gently and blend into a ball, though some of the fruit will remain in the bowl (this is okay, as we will add the extra shortly). Place on the prepared baking sheet and pat into an 8-inch round. Add any extra bits of fruit from the mixing bowl (yes, kinda messy, so do your best)—option to sprinkle with brown sugar for a little crunch, and cinnamon. Cut into 8 wedges and using a narrow spatula (and/or, those clean hands again) separate the wedges by about 1 inch, so they do not spread together when baking. Place the tray in the oven and bake for 25 minutes or until golden brown. Let it cool and serve. Makes 8 scones and 8 -16 servings if you are sharing😎.

MAMA’S COFFEE AND KAHLUA
Mother’s Day calls for some form of a special drink at brunch! You do not have to include alcohol, but you surely may indulge a bit as well. This coffee drink goes well with your scone or whatever delights are consumed. Cheers!

INGREDIENTS
1 cup freshly brewed hot coffee
1 1/2 ounces Kahlua
1–2 Tablespoons milk or cream of choice
1 teaspoon dark chocolate syrup
Sprinkle of cinnamon

​PREPARATION
Combine the coffee, Kahlua, milk/cream, and chocolate syrup in a mug. Stir and sprinkle with cinnamon. Sip and enjoy.