Tips For Beautiful and Healthy Teeth and Gums

Did you know that having healthy teeth is important for total-body health and general wellness? The health of your mouth can affect your whole body! A healthy mouth allows you to speak, eat, and smile in confidence. Read these top tips for improving and maintaining oral health.

Brush Teeth

Brush your teeth at least twice a day with fluoride toothpaste to maintain a healthy mouth and beautiful smile! Brushing rids teeth of plaque, a thin film of bacteria that will lead to cavities, gum disease, and tooth decay. To maintain an odor-free mouth and pearly-white teeth, brush your teeth for at least two minutes each brushing session. Divide the time you brush your teeth by four, and spend that time on each quadrant of the mouth with a gentle, circular motion. Brushing your teeth is critical for your overall health!

Clean Tongue

With a tongue scraper or toothbrush, scrape or brush the tongue gently to remove odor-causing bacteria and film. Keeping the tongue clean prevents bad breath!

Floss Teeth

Flossing and brushing teeth go hand-in-hand for maintaining healthy teeth and gums! Floss at least once a day before you brush your teeth. Flossing removes built-up plaque, bacteria, and food particles. Be gentle with your teeth and gums while flossing. You miss cleaning 40% of your teeth when you don’t floss.


Swish mouthwash around in your mouth to kill odor and decay-causing bacteria. Fluoride mouth rinse helps prevent tooth decay. Swishing with mouthwash can be an important part of your daily dental hygiene routine!


If you are currently wearing braces or corrective hardware, keep it clean and prevent damage to it. Wear bands and hardware as specified by the orthodontic team to ensure proper teeth correction and alignment.

Wear Your Retainer

If you have a removable retainer, wear it! By wearing a retainer, you keep your teeth aligned after teeth-straightening braces and procedures. If you have a permanent retainer, avoid damage to the hardware and keep it clean.

Limit Sugar & Corrosive Acids

Harmful oral bacteria will feed on the sugars you eat and create acids that destroy the tooth enamel. Don’t let fruit drinks high in acid sit on your teeth. Rinse out your mouth with water after drinking citrus drinks, juices, and sodas. The high acid and sugar content of sodas damage teeth. If a substance can stain a white t-shirt, it can stain your enamel. Drinks like coffee, black tea, and wine will stain your teeth. As we avoid sugar and corrosive acids, we will maintain strong enamel that will prevent tooth infection, decay, and loss.

Don’t Chew Ice

Chewing ice can ruin your teeth and hurt your gums. Chewing ice can cause dental damage that often includes cracked/chipped teeth, tooth enamel damage, ruined fillings/crowns, and sore jaw muscles. When damage occurs, your teeth can become sensitive to extreme temperatures and are more prone to cavities and dental issues.

Drink Water

Drinking water helps wash out sticky and acidic foods. Staying hydrated with water promotes whole body health and vitality!

Don’t Use Teeth As Tools

Teeth are great for making your smile sparkle, not for opening packages! Only use teeth to help you pronounce words and chew food. Do not open, rip, or chomp down on objects with your teeth. You run the risk of breaking, chipping, or cracking your teeth. Avoid nervous habits of chewing on objects like fingernails, pens, and pencils. Save your smile!

Be Tobacco Free

Don’t smoke or chew tobacco. Smoking increases the risk of gum and tooth disease. Tobacco is associated with cheek, gum, and lip cancer. Smoking and chewing tobacco cause discoloration of the teeth.

Visit The Dentist & Orthodontist

Every six months or twice a year, visit your dentist to ensure that your teeth are healthy and free of damage and disease. During the bi-annual visit, the dentist and dental hygienist will do a deep cleaning of your teeth. They may do other procedures, such as x-rays and fluoride treatments, among others. Orthodontists can help with the prevention and correction of malpositioned teeth and jaw misalignment.

Have confidence in your smile as your take care of your mouth and teeth. Doing so will maintain your overall health. Impliment healthy mouth habits into your daily life to ensure your mouth and teeth stay healthy and clean. Keep smiling!

Looking for more health-related posts? Look here:

Homemade Tomato Zucchini Soup

Autumn’s Harvest: Hearty Tomato Zucchini Soup

Hearty Tomato Zucchini Soup is a perfect meal for an autumn harvest. Made from the garden’s bounty, this recipe is made up of harvested tomatoes, onions, zucchini, garlic, basil, and thyme. The soup is fresh, flavorful, and a feast for the eyes to look at with its deep red and green ingredients.

Local Agriculture

The garlic cloves I used in this recipe were from Sunnyfield Farm, a local garlic and sheep farm in Eden, Utah. Support of local farmers and growers is good for community economics and local commerce. SunnyField Farm Garlic is of the highest quality and free from chemicals and pesticides. You can buy garlic from their Sunnyfield Farm Shop.

Hobby Farmer

On the more than a half-acre lot that my family lives on, you’ll find a big garden plot, horseback riding area, garage shop, barn, grassed yard, and cozy farm home. In addition to our land, we have a lease on several acres behind our property.

On our pasture, we raise horses. We personally own three equines, a bay horse, Palomino horse, and one pony. The pony is a mix between a Shetland pony mare and Morgan stud. I think horses are such beautiful animals. I enjoy their company at our home and enjoy the care and keeping of our equines. My husband is naturally gifted in horsemanship and I love learning from him!

We raised a Charolais cross beef steer for meat a couple of years ago. I loved having our own pasture-raised meat in our chest freezer. Cattle are beautiful animals and I appreciated the provision of meat the steer provided us.

Within the next couple of years, I would like to try my hand at raising chickens. However, my barn needs cleaning and de-cluttering first. I want a very clean, sanitary, and organized environment for my young children and livestock to be in. And no, my children do not live in my barn, just play in there! ha ha. Clean healthy chickens make clean healthful eggs. Clean healthful eggs will go into our clean healthful human bodies. The health of our food chain matters!

In our garden plot this 2018 year, we grew: zucchini, corn, tomatoes, spaghetti squash, and cantaloupe. The planting season was right in the middle of our move into our new home, so we planted our garden late. For watering, we used an overhead sprinkler. Therefore, our garden produced plants well, but so did the weeds. The large garden’s weeds got too much for me and I fell behind on the weeding. There were many mistakes on my behalf with the garden, however, gardening is a personal journey of trial and error and finding what works for your garden and lifestyle.

Now I know more about how I want to plant my garden next year. Next year, I will plant only one zucchini plant, half the amount of tomatoes, two cantaloupe plants, two spaghetti squash plants, and add in butternut and acorn squash into the mix.

With the large number of tomatoes and zucchini we grew, I wanted to create a recipe that I could use up the tomatoes and zucchini with. With that, the Hearty Tomato Zucchini Soup was created!

In addition to the tomato zucchini soup, my zucchini egg waffle recipe is another tasty recipe I enjoy this time of year!

Hearty Tomato Zucchini Soup


  • 4 quarts (128 ounces) stewed tomatoes OR four 28 ounce cans of stewed tomatoes plus one 14.5 ounces can
  • 1 medium-sized yellow onion
  • 2 medium-sized zucchini
  • 2 garlic cloves – Sunnyfield Farm Organic Garlic
  • 2 tablespoon chicken bouillon
  • Salt to taste
  • Pepper to taste
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 3 tablespoon olive oil


  1. Chop or shred zucchini and mince garlic. Sauté zucchini in olive oil in a frying pan. Once the zucchini is tender, add garlic and continue to sauté until garlic is aromatic. Once finished, remove from heat and do to next step in the recipe.
  2. In a blender, blend the onion and tomatoes. Pour purée in a big soup pot. If you want a chunky tomato soup, leave one quart or can of tomatoes unblended.
  3. Add sautéed zucchini and garlic to the soup pot.
  4. Add spices and seasoning to the soup, including chicken bouillon, salt, pepper, thyme, and basil.
  5. Simmer soup for 10 minutes.
  6. Remove from heat and let each serving cool down in a bowl. Enjoy!

To spice up the meal, you can sprinkle cheese on the soup and/or add grilled chicken chunks. It is also great served with grilled cheese sandwiches!


Sunnyfield Farm Website

Utah State University Extension: Yard & Garden (favorite Utah resources for garden and food preservation)

Refreshing Raspberry Almond Smoothie

This Raspberry Almond Smoothie is a personal favorite of mine because I love the flavorful combination of revitalizing raspberries and delightful almonds. This raspberry almond smoothie is naturally sweet, savory, and super satisfying. You can enjoy this tasty treat any time of the day!

Ingredients For Adults

  • 1 cup milk of your choice (cow’s, almond, soy, rice, coconut, etc.)
  • 1 tablespoon almond butter
  • 1/2 cup frozen raspberries
  • 1 drop of almond extract
  • 1/2 of a ripe banana
  • 1 scoop vanilla protein powder

Ingredients For Children

  • 1 cup vitamin D whole milk
  • 1 tablespoon almond butter
  • 1/2 cup frozen raspberries
  • 1 drop of almond extract
  • 1/2 of a ripe banana
  • 1 scoop of kid-specific vanilla powder

Extra Smoothie Add-Ons:

  • Shredded zucchini
  • Chopped spinach
  • Old-fashioned oats
  • Chia seeds
  • Ground flaxseed
  • Hemp seed
  • Etc.


  • Combine all ingredients in your high-speed blender and blend until creamy!
  • Enjoy!

Sweet & Simple Cinnamon Glazed Almonds

Nothing screams summer rodeo and fair food like warm cinnamon glazed almonds! These sweet, nutty, and crunchy morsels are so fun to pop in your mouth as you enjoy summer festivities. Whether you enjoy them in your backyard as you host a summer barbecue or take them on-the-go when going summer adventuring, they are a perfect snack!

Thanks to my momma Elizabeth, who gave me both the nut roaster and recipe, I am able to share it here on my blog with all of you! On the subject of loved ones, this is a perfect treat to gift. We’ve taken the almonds to new neighbors and plan to give the roasted nuts as Christmas treats to family, neighbors, and friends. The options on who you can give them to are endless! Anyone for any occasion!

Cinnamon Glazed Almonds


  • 3 cups whole raw almonds
  • 1 cup sugar
  • 1/2 tablespoon ground cinnamon
  • 1/4 cup water
  • 1-1/2 teaspoon pure vanilla extract

Supplies Needed

  • Nut Roaster
  • Heat-resistant spatula
  • Non-stick baking tray, parchment paper, or silicone baking mat.
  • Wooden spoon


  1. Spread almonds evenly in the bottom of the pan.
  2. Pour water, sugar, ground cinnamon, and vanilla over the nuts.
  3. Turn crank handle to mix the nuts and ingredients together.
  4. Place pan on the burner and turn to medium heat.
  5. Stir continuously and slowly, allowing the glaze to keep coating the nuts. It is normal for the almonds to slide around at first. The nuts will begin to tumble as the glaze thickens.
  6. As the glaze begins to thicken, you will feel more resistance as you stir the almonds. When all the liquid evaporates from the cinnamon sugar glaze, it will quickly change to a crystalline coating. Remove the pan immediately from the heat.
  7. Using a heat-resistant spatula, immediately spread the glazed almonds on a non-stick baking tray, parchment paper, or silicone baking mat to cool.
  8. Separate the nuts with a wooden spoon as needed.
  9. Wait for nuts to cool so you don’t burn your tongue. Enjoy!
Cinnamon Glazed Almonds Ingredients
Cinnamon Candied Almonds
Cinnamon Glazed Almonds

Marriage Prep Advice – Letter To A Friend

A little while back I had another woman reach out to me and ask:

“What are some things you wish someone would have told you before getting married? I’ve headed that direction and just want to be as ready for marriage as possible.”

My Response Was:

First thing, is that life does not get easier once you are married. If you are trying to run away from problems by getting married, it doesn’t help. Life is amazing with a spouse, however, with marriage comes responsibility and a lot of sacrifices.

To start off, every couple’s relationship is so very different. What I will share is what has worked for my husband Karson and me. Something about me is that I am a slow-moving gal. Before I make decisions, I like to take my time and plan the heck out of it. When I move forward with decisions, I am very thoughtful and reflective so I know I am making a good one.

Girl, that fact that you are asking questions and looking for advice is awesome! I think it is so helpful to be prayerful about these things!

Time Spent Dating

Karson and I dated for about a year and were engaged for a couple of months. I liked dating Karson for that long because I was able to see him through all seasons of the year (deer season included!) and see that he was the same person I met on day 1 that he was on day 365.

Take the time that you feel is best for the two of you, which could be either shorter or longer. However, I feel that it is good to be with that person long enough for the infatuation phase to simmer down. The “in-love” feeling is wonderful, however, after it is gone, you can really see who your boyfriend is and if he will still lasso the moon for you.

Working Through A Disagreement

I also think it is good to work through a major disagreement with your boyfriend before you get married. Don’t make up a disagreement obviously, however, be forward with things that you have issues with. Marriage will not make issues disappear. There will be disagreements throughout your whole marriage and if you learn that the two of you can communicate and work through a problem and become closer because of it, that’s wonderful.

My first year of marriage was a breeze because Karson and I learned to communicate well while dating. We have been married for six years and we still get along so very well. I have not regretted marrying him once. I knew him very well and knew what kind of man I was marrying.

Same Goals

We view money, parenting, politics, and religion similarly. Obviously, marriage can work when you have disagreements on certain things. However, it has been nice that both Karson and I are very hard-working, frugal, and self-reliant people who work really hard and make sacrifices so we have financial freedom. We both have the same goal of raising respectful, kind, faithful and competent children. We view politics the same so that obviously makes life easier. To have a virtuous and loyal husband is such a blessing.

Marriage Prep Endnote

I also feel that it is good to keep personal matters just between you and your spouse. Obviously, if there are major marital issues, it is good to get help. Church bishops, counselors, therapists, and family members can then become involved if you can’t do it alone. However, if I were to confide in my mother about things that my husband did wrong, she might hold on to his problems because she doesn’t have the healing marriage bond with my husband like I do. That can cause unneeded tension in family relationships. Does that make sense?

My favorite marriage books are The 5 Love Languages and Covenant Hearts.

I hope this helps! I am happy that good things are coming your way!



Here is another letter to a friend about Postpartum Health and Fitness.

Postpartum Health and Fitness – Letter To A Friend

I recently had another mom reach out to me and ask:

“How do you motivate yourself to workout, eat healthily, and keep moving as a postpartum mom?”

My Response Was:

Finding time to workout as a mother is hard! It is difficult to sacrifice time that you guiltily feel should be spent taking care of your baby, and instead take care of yourself. When we sign up to be mothers, we do give our lives away. However, raising children is worth the sacrifice. Nonetheless, it is important to take time for ourselves so we have the ability to give of ourselves to our children and husband. It is not selfish to take care of your own health.

Postpartum Fitness

Sometimes, I get into an all or nothing mentality with fitness. If I can’t do a 1+ hour full-body workout, my efforts aren’t good enough. However, shooting for 30 minutes of movement each day is a good starting point for me. Sometimes the movement might be mowing a lawn or weeding a garden. Typically, I do simple bodyweight workouts at home before my children wake up. High-intensity interval training is a great way to burn fat without spending hours upon hours working out in a day.

My husband’s health insurance has a gym reimbursement program, so, I recently signed up at my local gym. I plan to go at 5 o’ clock in the morning before my husband leaves to work. However, I am not nursing a baby anymore and have the extra energy to sacrifice some sleep. When I didn’t get enough sleep when nursing my babies, my milk supply would drop.

Stroller Walks

Stroller walks are a great way to get moving that also includes your baby. Finding other moms in your church group and neighborhood to run/walk with is a great way to workout. My friend and I, first thing in the morning would go for a walk around our neighborhood with our little babies. It was fun to talk to her while exercising and giving our babies an enjoyable stroller ride.

You can keep an eye on classified ads for a discounted jogging stroller if you want to start running again. Finding a sport or type of exercise you really love is the key to sustainability.

Accountability Partners

Including your spouse in your fitness journey is so helpful. He can be a great accountability partner. I have learned that sometimes you just need to ask your husband to watch your baby while you go exercise. He wants you to be happy as a mom and if going on a quick run will make you happier and more able to take care of your baby, he should gladly help. Finding accountability partners is crucial in staying motivated and driven.


Bulk cooking healthy foods and eating it throughout the week is the best way I have found to eating well. For a quick breakfast, I love oatmeal and smoothies. For quick nutritious lunches and dinners, steam some veggies, cook some rice, and eat it with a side of lean meat.

I too am still learning how to stay happy and healthy as a postpartum mom. It’s definitely been a journey. You can skim my website to read my articles for some tips and takeaways on healthy habits. You and your husband and you are doing an excellent job with your baby boy and hope we can catch up soon in the near future.

Basal Cell Carcinoma – Entry One

To update friends and family and to raise awareness of skin cancer, I wanted to share my basal cell carcinoma skin cancer experience here.


To give you some background about me, I have fair skin and medium blonde hair. Growing up, my dad had red hair and fair freckled skin. My mother has dark brunette hair and olive skin. My skin is a mix of the two.

Growing up my mother was very vigilant about applying sunscreen on us children. As a teenager, I would often apply a daily moisturizer containing broad spectrum SPF. As a grade school athlete, I would always wear sunscreen, hats, and protective clothing (covered shoulders and chest) when practicing and competing outside. I have never fake baked in a tanning bed, despite invites from others to do so.

There are a very small handful of times where I have laid out in the sun. Obviously, that wasn’t the smartest thing to do, although, I always covered my face and never was severely burnt. I never was one to sunbathe by pools at friend’s, family’s, community’s, or hotel’s pools. I felt like I was always the one wearing sunscreen, a hat, and a sundress while sitting in the shade. A couple of times in my life I have had sunburns, but it was never anything too severe. I never had any sunburns that caused blistering or major peeling.

Since graduating high school in 2010, I’ve been very vigilant about skin protection. I have even received a comment that I must not get outside much because of my paleness. I proceeded to tell that person that although I get outside, I try to take the proper precautions to prevent skin cancer because I have a strong family history of it. Both of my grandfathers, several of my uncles, and my dad all had skin cancer primarily on their faces. Most of their cases were basal cell carcinoma, however, some of the skin cancer cases were melanoma.

Dermatology Skin Check

About three years ago in 2015, I thought it would be a good idea to get a dermatology skin check to make sure I didn’t have any irregular spots or moles, which would show skin cancer. No issues were found at that appointment.

As I was approaching my 26th birthday this year on February 6th, I needed to use up some cash that I had on a health insurance card. I used that money on a specialty office visit copay to get another skin check at the dermatology office.

I scheduled a skin check the day before my 26th birthday, on February 5th. I showed the dermatology nurse practitioner a couple of spots I thought we should keep an eye on. I had a mole on my back that was irregularly colored. I also had a new growth in the crease of my nose on the left side. It was a recent growth since having my son in March of 2017. I thought it was either a new mole or a molluscum contagiosum lesion. My daughter had recently healed up from a severe case of molluscum contagiosum that transferred to me. Luckily though, I only had a minor case.

At the appointment, the dermatologist took two biopsies, one from the mole on my back and the other from the new growth on my nose. While the mole on my back was two different colors, the spot on my nose was a pink shiny bump.
 The nurse practitioner notified me that they would call me and report the findings of the biopsies.

Basal Cell Carcinoma

I received a call from the office a week after my appointment to tell me that the nose biopsy came back positive for basal cell carcinoma. I was very surprised, as I mentioned before, I have been very careful about not damaging my skin. When I told my husband, he told me that he didn’t know of anybody else who was more careful about skin protection than I.

Basal cell carcinoma is a common skin cancer that is slow-growing. It is rare that it metastasizes and is removed through surgery and other medical treatments. Although it’s not urgently life-threatening, it should be treated promptly.

Skin Cancer Removal

I have a Mohs surgery scheduled for February 24th, however, my family and I want to consult with a trusted plastic surgeon we know to make sure we are proceeding in the best possible way to get cancer removed from my face. The surgery date might change.

Skin Protection

I cannot stress enough how important it is to protect your skin to prevent sun damage and skin cancer. I highly recommend getting skin checks by a dermatologist to check your skin for issues. I will continue sharing updates on my plans for skin cancer removal and plan of care.

Blessings In Trials

Throughout this whole ordeal, I am reminded how blessed I am to have such a supportive family. Trials such as these put things into perspective. My family and faith in Christ are of the utmost importance.
 May we all realize that we are all fighting secret battles. Know that you could be an answer to somebody’s prayer. Reach out to those in need and you will be blessed.

If you have any questions, please ask them in the comment section and I would be happy to reply.


Skin Cancer –

The Church of Jesus Christ of Latter-day Saints –

Kirtley Freckleton

Kirtley Freckleton Interview – RN + Health Coach

I feel that one of the best ways to gain knowledge is by learning from others. I wanted to know more about Health Coach Kirtley’s view of health and why she enjoys being a health coach. Kirtley is a registered nurse, horse-enthusiast, outdoorswoman, and lover of health! So obviously she is my kindred spirit!

You can find her website here.

Here is the interview I had with Kirtley:

Breanna: Introduce yourself. 
Kirtley: I live in Utah with my husband in an old farmhouse. I’m a horse lover and we’ve got two horses outside. One is a thoroughbred and a racehorse and the other horse is half Clydesdale. It is so fun to have them. We have three miles of cornfield property. We have a labradoodle and I love training him. He is a bit of a trick dog. I want to do competitions with him one day.

Breanna: Why are you interested in health and fitness?
Kirtley: I grew up playing soccer and running track. My mom is pretty healthy and has been a good example of exercising. I decided to go into nursing. I graduated from nursing school and after I graduated, I asked myself the question, “What would be the most fulfilling thing to do?” I decided that I wanted to help people lose weight and get healthy. I love having a healthy body and I want to pass that on. I am a health coach and wellness practitioner. I love it!

Breanna: I think nursing really does go hand in hand with health coaching. I think when you know what the consequences are of these unhealthy choices, you are better able to teach and understand why a healthy lifestyle is so important. 
Kirtley: I’ve had broken bones before and my ACL tore, so I couldn’t walk. I was really struggling in my life when I couldn’t do the things that I wanted to do. It really taught me to love my body and made me very grateful to have it. I’ve always been an outdoorsy person. I enjoy hiking, biking, kayaking, and camping. I just love having a body and I want to enjoy the freedoms that come along with a healthy one.

Breanna: Definitely a healthy mind and a healthy body go hand in hand. So, you told me a bit about your credentials. You are a registered nurse and a certified Health Coach. Do have anything more to say about that?
Kirtley: I was a full-time nurse for the most part of two years. I just didn’t feel fulfilled because I didn’t feel like I was actually helping people the way I thought I would. I didn’t have time to connect with anyone. I was taking blood pressures, handing out medications and then doing paperwork. I really didn’t feel like I was helping anyone and I felt more like a waitress. So, I was coaching on the side and I didn’t think it would go anywhere, but then somebody told me that I had saved their life. I had never been told that as a nurse, not even something close to that. I was told that I had made them feel better. I became bored with my job and I just wanted more fulfillment and love my job every single day. Love every day of your life. If you hate your job, find one that you love. Life is short. That is when I looked at my business and I was doing better than I had thought. I quit nursing and went full-time coaching and treated it like a full-time job. It took off and now I feel way more fulfilled!

Breanna: I feel that if we focus more on preventive care instead of treating high blood pressure and diabetes, we would be better off. If we are trying to prevent chronic diseases, we wouldn’t have to take care of it later. What does your weekly health and fitness routine look like?
Kirtley: I like to work out in the mornings. My husband and I will go to the gym together in the evenings. I rotate between doing arms, abs, legs, and cardio. I’ll do my own weight-lifting at home with 5-10 lb weights. I do those weights with higher reps to create muscle tone for me. I love abs. I’ve also been focusing a lot on cardio. I love to play ultimate frisbee with a team nearby. I am getting into road biking again. My friend and I went on a 2.5-hour road bike ride on Saturday morning. It was so fun! I also enjoy running.

Breanna: What is your favorite healthy treat?
Kirtley: Dates. I love to make date paste. It’s incredible and super sweet. You can just blend up dates together. I also love 100% cocoa baking bars. It helps me not eat chocolate. I’ll overeat chocolate if it is in my house. It is incredibly bitter but you can dip it in date paste. Fruit is also my go-to treat. I love herbal tea, especially the ones that have licorice root in them because it is super sweet. Celestial Seasonings Cinnamon Apple Spice is my favorite herbal tea. Whole dates dipped in peanut butter is a really good snack as well. Those are my magic tricks!

Breanna: What are your go-to healthy meals?
Kirtley: I have four fast and easy meals that only take ten minutes. Almost every country has a stew and once you learn the basics to each stew and you know their basic seasonings, you can almost make anything. I like to make a 10-minute curry. I love to throw in vegetables and frozen vegetables and cashew cream. I also love making a Mexican one pot dish. Spaghetti and chili are easy to throw together as well. They are also nice for multiple meals throughout the week. They are so fast and easy!

Breanna: I also love soups and stews. I feel that it is a good way to get a lot of food groups into a meal. What fitness goal are you working towards?
Kirtley: I love working on physical goals! Last year, I saw a couple on Facebook doing acro yoga and I thought it looked like the most magical thing on earth. And I thought I need to get more flexible. Therefore, I made a goal to do the splits and straddles. I really got into that, in which got me more into yoga. So I was able to meet my goal. That was super fun for me! And I want to do even better, so I am still stretching. My arm was injured for a while and then it got better. However, I had the goal to do 12 pull-ups and so I have worked on my upper arm strength. I want to have really strong triceps. I have focused on that.

Breanna: What are some other ways you like to stay fit?
Kirtley: I think my favorite current sport now is ultimate frisbee. It is exhausting and is kinda like soccer in a way.

Breanna: What else are you passionate to communicate to my readers?
Kirtley: I was able to lose 30 lbs. Not everybody knows that. My first step in my weight loss was to love myself. That is what I have my clients do first thing. You can love your body! You don’t have to love how you look to love yourself. So first, be grateful for your body and decide to take care of it. As you take care of it, listen to it. Listen to your own body cues. Your body knows everything. At least start listening to when you are hungry and when you are satisfied. Start eating slower and actually think about the food you are eating. We also view our food emotionally. Are you eating this chocolate to satisfy your emotions? When you view it this way, you will realize that you don’t need food as much as you think. I love teaching about emotional eating. Wake up and come into awareness. Understand yourself and have a better relationship with yourself.

Breanna: I agree that we need a shift in how we view our bodies. As a postpartum mom, I have stretched out skin and stretch marks. Who was that person years ago that decided that those were ugly and hideous? It is a normal thing that happens to our bodies. Why can’t they be indicators that my body is amazing and grew to babies! We need to view our bodies as beautiful things that can do amazing stuff. We need to focus on our strengths. 
Kirtley: I love coaching because my mission is to help people become free and experience more fulfillment in life. That comes with physical health and emotional health. You can also say spiritual health as well. I love it because when I work with people, we are going to focus on what is going on emotionally. I ask them, what are your habit cycles? Then we create new ones. I talk about social eating. A lot of people have the same routine. And their friends eat unhealthy so they eat unhealthily. I empower my clients. I like to start slow. I try to match their pace. Start off with really good and simple nutrition. I help them to do gradually more and more healthy choices on their own. If they want to learn themselves about how to be healthy, they need to be educated. They need to learn how nutrition affects their body. Most women I work with lose about 10 pounds a month, which is pretty fun. The men go a bit faster. However, the biggest thing is the lasting benefits of choosing a healthy lifestyle. We want to keep the weight off forever. It’s not like a diet. It’s about really connecting with your body.

Breanna: It’s all about sustainability! How is health coaching different from personal training?
Kirtley: As a health coach, I don’t even use exercise for weight loss in my coaching. If you use exercise for weight loss, you are more likely to say, “since I worked out for an hour, I can go and eat a brownie.” Then the justification comes and the obsession comes on how much do I need to exercise to eat this much. It is really in the diet mode. Health coaching focuses on the whole being and holistic wellness. I focus on nutrition first and then as they feel better, they naturally want to exercise. Exercise then becomes a part of a healthy life. If you naturally enjoy Zumba, that is what you are going to do. If you like walking your dogs, that is what you naturally are going to do. I want them to choose something that they can habitually do for the rest of their lives.

Breanna: It truly is about finding what you enjoy doing because that is what will stay with you. 
Kirtley: Find something that you love and you are more likely to do it forever.

Breanna: What is one piece of advice you would give someone who is just starting out on their health journey. 
Kirtley: My number one is to clean up your environment. It is surprisingly simple and most people actually aren’t willing to do that. That is what has helped me the most and kept my 30 pounds off. You cannot keep unhealthy food in your house. Your home needs to be a very safe place. Home is where most of your emotions occur. Keep your house clean so you are forced to eat clean.

Breanna: How do you help your clients find motivation?
Kirtley: That is a great question and I love the topic of motivation. When my clients ask me how do I find motivation, I tell them you don’t wait for motivation to come. Stop relying on your feelings because we naturally want to take the easy way out. That will lead into laziness. Decide that this is what I want, these are my goals, and if you want to start making more homemade healthier foods, you are going to have to meal plan. Force yourself to do it and then the motivation comes after. After you start feeling the benefits of your choices, motivation will be there.

Breanna: Mentally you need to say, “This is something I do.” Every day when you want to make a habit to be a part of you, tell yourself it is just something you always do. 
Kirtley: Yes! It is like defining and branding yourself. This is Kirtley. This is what I do every day!

Breanna: I think that in this day and age, so many people think you have to purchase things to be healthy. However, we have food from the earth and the outdoors to play into health us achieve health. With your business, what are your keys to success? What has helped you the most?
Kirtley: Consistency. I have to commit to putting a little bit of work in every day. There are days where I really don’t feel like working. That is ok but I can’t let that get me down. It is always good to remember my why. Health coaching is not this fairytale job where clients are rushing through your door. It is a lot of work and you have to be ok with people not being ready to get help. I am throwing them a life jacket and they can take it or not. I will not be offended. Don’t care about rejection and be. That is what helps me the most. Every morning I have that vision of seeing me help someone become free. I use visualizations and affirmations.

Breanna: Thank you so much, Kirtley, It was a pleasure talking to you!

Zucchini Egg Waffle Breakfast

Simple & Substantial Zucchini Egg Waffle

Happy Monday! I can tell it is going to be a great week! As the end of summer is approaching, my garden is producing some tasty fruits and vegetables. So far, we have harvested a couple of raspberries, cherry tomatoes, and zucchini squashes. At the bottom of this post, you can check out my garden!

I am excited for the beginning of the month of August tomorrow. With every new month, I love to check my progression towards my goals and recommit myself to them. One of my goals is to eat more wholesome foods, including vegetables. Out of all the meals of the day, I tend to not eat as many vegetables during breakfast. So, I want to find ways to incorporate vegetables into my morning meal. With zucchini coming out of our garden,  I was wanting to incorporate them into my breakfast.

Zucchini Egg Waffle


  • Olive oil spray
  • 2 eggs (OR 1 egg + two egg whites)
  • 1 cup shredded zucchini


  1. Rinse and clean zucchini. Shred enough zucchini to fill 1 cup (I use a salad shooter to shred the zucchini). Turn on waffle iron to preheat.
  2. Break and whip eggs in a mixing bowl. Add shredded zucchini in mixing bowl and mix with eggs.
  3. Coat hot waffle iron with olive oil spray.
  4. Pour mixture into waffle iron.
  5. Cook! (Don’t open until iron beeps that it is done!)
  6. Add toppings of your choice such as cheese, salsa, ketchup, tomatoes, and etc).
  7. Enjoy!

Zucchini Egg Waffle

For more garden inspiration, click on the hashtag #brehealthygarden on my bre.healthy Instagram page!


Garden Starters
Garden Starters

Zucchini in metal colander
Gorgeous zucchini

Sun Sugar Tomatoes
Toddler favorite finger food – sun sugar tomatoes


Frozen Banana Cream

Yesterday, I saw that it was National Ice Cream Day and didn’t realize it before I headed up Little Cottonwood Canyon to visit my family at Snowbird. I didn’t want the national ice cream day to go to waste, so, I got resourceful and used some ingredients we already had. We made a frozen banana cream treat and it hit the spot!


  • 4 yellow bananas, diced and frozen
  • 1 cup vanilla yogurt
  • 1/3 cup milk
  • optional: milk chocolate chips


  1. Dice the bananas and put them in a plastic baggy. Put the bag in the freezer.
  2. Once the bananas are frozen, put the frozen segments in the blender with vanilla yogurt and milk.
  3. Blend and enjoy! We also added some milk chocolate chips for fun! Serves about 5-6 people.
  4. So tasty and wholesome!