Monthly Archives: April 2017

Rosemary Garlic Avocado Bites

This has been a super easy appetizer that everyone loves. 100% whole grain, gluten free, good fat snack.

2     Large Avocados

1     Green Onion Chopped 

1     Tablespoon Delallo Rosemary & Garlic spices

1     Package Crunchmaster Multi-Seed Crackers


Remove seeds from avocado. Spoon out avocado into small mixing bowl. Mash avocado with a fork. I like mine a little chunky so I don’t mash it until it’s smooth. Add a tablespoon of the rosemary & garlic spices to the avocado mixture. Use a knife to spread on crackers. Top with green onion. 

It’s so easy and so GOOD! Enjoy!!

Healthy Benefits of walking.

Walking is a great low-impact exercise that’s easy, free and anyone can do it from anywhere. That is why walking is such a great form of exercise.

1.  Walking helps you lose weight

You will burn around 70-80 calories simply by walking at a 2mph speed for 30 minutes. If you walk at a speed of 3mph for 30 minutes, it’s about 100 calories and 4mph for a total of 150 calories! Get in 30 minutes a day into your daily routine and you should shed pounds in no time.

2.  Walking helps to build up your vitamin D

In an age where we all sit in front of our computers and phones, it is likely that we are deficient in vitamin D. Vitamin D deficiency can affect important things like bone health and our immune systems. Walking is an absolutely perfect way to enjoy nature while getting your vitamin D.

3.  Walking gives you energy

A brisk walk ( 3.5- 4 mph) is one of the best ways to increase your energy levels. It boosts circulation and will increase your oxygen supply to the cells in your body. Helping you to feel more alert, energized and alive. Try walking during your lunch break at work and you might just be more productive during the second half of your day at work.

4.  Walking tones up legs, glutes, and abs.

Give definition to your hamstrings, quads and calves while lifting and tightening your glutes with a quick 30-minute walk each day. If you can’t get in each day, shoot for four days out of the week. Try to keep good posture during your walk and you’ll also notice your waist and abs improving.

5.  Walking Lowers your risk for disease

A regular schedule of walking slashes your risk of diabetes by around 50 percent and your chances of developing cancer of the colon or breast decrease by 20 percent. That’s a WIN WIN!

6.  Walking strengthens your heart

You can reduce your risk of heart disease and stroke by walking on a regular basis. It is excellent cardio exercise, lowering levels of LDL (bad cholesterol) and increasing your levels of HDL (good cholesterol). A brisk walk every day ( 3.8- 4 mph) can lower your blood pressure which in turn lowers your risk of stroke.

7. Walking can help prevent dementia

Older people who walk 5-6 miles per week or more are more likely to avoid memory loss as the year’s pass by. Dementia affects one in 14 people over the age of 65 and 1 in six over the age of 80. So I think walking is an excellent idea!

8. Walking improves your mindset

Exercise boosts your mood. Some studies have shown that walking a brisk walk is just as effective as antidepressants. (when you have mild to moderate case of depression) Brisk walks release feel-good endorphins by increasing serotonin levels which can help reduce stress and anxiety. Who doesn’t want that?

9. Walking can help bring family together

The photo above is of my children and my niece and nephew. When they come to visit we like to walk to dinner and back ( about two miles total) it gives us a chance to connect without the interruption of electronics. Everyone is heard and it is a lot of fun!!

Gluten -free Almond Butter Zucchini Muffins.

This is a great option if you have a sweet tooth in the morning. The muffins are super moist due to the zucchini and sweetened with pure maple syrup. You can make a batch of these muffins ahead of time and freeze them until you need them. These are very low in calories ( around 100 cals per muffin) so you can have two! 🙂


1     cup zucchini, shredded

1     cup natural creamy almond butter

1/4  cup maple syrup

2     large eggs

1/2  tablespoon chia seeds

1     teaspoon apple cider vinegar

1     teaspoon cinnamon

1     teaspoon vanilla

1/2  teaspoon baking soda

1/4  teaspoon salt

2     tablespoons dark chocolate chips. Certified gluten free. (optional)



pre-heat oven to 375f (191C) and prepare the mini muffin tin by spraying cooking spray, or line tins with paper liners. set aside.

Add all ingredients except chocolate chips into a medium sized mixing bowl. Stir until well combined. If desired fold in chocolate chips. Fill each muffin tin 3/4 full with muffin mixture.

Bake for 7-8 minutes or until the tops are set up. insert a knife and if it comes out clean they are done. Allow muffins to cool for 5-7 minutes or until they are cool enough to handle. Remove from muffin tin and place on a cooling rack.

Eat fresh with grass fed butter or freeze and take out one when you want one.


Summer Corn & Blueberry Salad


6     ears of fresh sweet corn, husked

1     cup fresh blueberries

1     small cucumber, sliced

1/4  cup finely chopped red onion

1/4  cup chopped fresh cilantro

1     Jalapeno pepper,  seeded and finely chopped.

2     tablespoons fresh lime juice

2     tablespoons extra virgin olive oil

1     tablespoon raw honey

1/2  teaspoon ground cumin

1/2  teaspoon Himalayan salt 


In a large dutch oven bring salted water to a boil.  Add corn.  Cook covered for 5 minutes or until tender

When cool enough to handle, cut corn from the cobs. In a serving bowl combine corn, blueberries, cucumber, red onion, cilantro, and Jalapeno.

For dressing, combine lime juice, olive oil, raw honey, cumin,and 1/2 tsp. salt. combine and mix well. Add to salad and toss.

Cover and refrigerate overnight.








Meet Wendy

Hello and welcome!!!  I’m Wendy. The creator of rhodes2nutrition. I am certified health and nutrition coach.  Here I will be sharing my passion for healthy food and living a healthy lifestyle.  I will feature healthy recipes and tips for living a clean and mindful life. I am a food enthusiast with a focus on clean eating.  I do cheat from time to time so I will probably be including some of that as well 🙂  I believe balance is the key to happiness, in eating, fitness, and in living! I hope you can find inspiration and motivation to become the best version of yourself along with me on my journey.

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