Tag Archives: exercise

Red Quinoa Buddha Bowl

Loving this delicious Red Buddha Bowl that I just through together with the ingredients I had in my garden and fridge. I had made 4 cups of red quinoa ( which if you have ever made quinoa you know that makes A LOT of quinoa!!) so that I can have it throughout the week. I grabbed some ripe tomatoes, basil from the garden, and beets I had roasted for when my daughter comes to visit. She recently just discovered them and loves them and I love them too so wahlah!! roasted a quick batch real quick. I found the easiest  Roasted Beets recipe on Pinterest.  Try this healthy and delicious vegetarian recipe.

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1/4 cup cooked red quinoa or regular quinoa( directions in link above)

4 cherry tomatoes

1/3 avocado

2 roasted beets (follow the how to link above)

3-4 basil leaves

broccoli sprouts

crumbled feta cheese

1/4 tsp of “everything but the bagel”

1 tablespoon olive oil

salt and pepper to taste

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  1. add all ingredients into your favorite bowl ( arrange however you please)
  2. sprinkle with everything but the bagel seasoning, olive oil, salt, and pepper.
  3. enjoy!!

Cucumber Quinoa Salad with Feta

Doesn’t it feel so easy to cook this time of year?!? I wouldn’t even consider this salad cooking if you ask me.

I don’t know about you, but I take one glance at the rainbow of beautiful summer veggies available at the farmers market ( and my garden) feels like .. Wham! .. an instant inspiration to want to run home and cook something fresh and healthy!  Don’t you?

With all of the fresh greens in season lately, I’ve been making kale and spinach and spring greens salads galore, which always feel so good.  But for something different tonight, I decided to make a refreshing cucumber salad.  I have cucumbers and tomatoes in abundance lately, so I grabbed some from the garden and tossed it with some fresh basil, ( also from the garden) red onion, and feta I had on hand.  And then added in some quinoa for extra protein, and tossed it all with a simple lemony vinaigrette.Screenshot 2017-07-23 at 4.34.15 PM


The result?

fresh, fun, and fantabulously flavorful salad that I already can’t wait to make again!



This Cucumber Quinoa Salad is made with lots of fresh basil and feta, tossed with a simple lemony vinaigrette, and it’s SO fresh and delicious! Plus, it’s naturally gluten-free and quick and easy to make. Perfect for a side dish but it’s my dinner tonight!




  • 1 English cucumber, diced
  • 2 cups chilled* cooked quinoa (see this tutorial for how to cook quinoa) I usually make a large batch to have throughout the week.
  • 1/2 cup diced red onion
  • 1/2 cup crumbled feta cheese
  • 1/3 cup julienned or roughly-chopped fresh basil leaves
  • 5 cherry tomatoes
  • 1 batch Lemony Italian vinaigrette (see below)


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  • 1/4 cup olive oil
  • 2 tablespoons Trader Joes “everything but the bagel” seasoning
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Italian seasoning, homemade or store-bought
  • pinch of Himalayan salt and black pepper or to taste



  1. Toss all ingredients together until combined.  Serve immediately.


  1. Whisk all ingredients together in a small bowl until combined.

You Matter


Are we not our own worst enemy?

At some point in our lives, we’ve all wallowed in a world of self-pity, and disbelief in ourselves and we’ve been unable to convince ourselves that we are capable of many things. I do this to myself all the time and call it my inner BITCH. We often think that we can’t achieve something in life because we’re not ‘good enough’ but I’m here today to tell you that these are sub conscience lies we tell ourselves. Our mean inner BITCHES.

You see, fear controls us without us knowing it, it prevents us from reaching our dreams and full potential because we’re afraid of failing, or afraid of succeeding, making it so we never reach where we want to be. Not only does it prevent us from aiming high, it prevents us from believing in ourselves. I should know, I practice this almost every day 😦 Many of us can be stifled by what others think of us, afraid that someone might not like us for who we are because of our personality, our appearance, who we voted for, or our attitude towards life. But GUESS WHAT? No matter how hard you try, not everyone is going to like you. It’s just a fact and that’s ok.  The most important thing is that you’re being your authentic self and that you’re going through life on your own terms, the way you want. By being your authentic self and not letting that little voice inside of you ( or anyone else’s voice) take over, you will attract the right people into your life, they will love you for who you are and show you that YOU MATTER.

What we don’t often think about is that everyone is human, everyone has insecurities even though some might not show it. We all have that same inner critic. We can be our harshest critics and pick ourselves apart for things we don’t like about ourselves. Do you ever do something well and then feel like a fraud? like, who would believe you actually accomplished something so awesome? I feel that way all the time.

Do you find yourself subconsciously telling yourself that you’re not good enough? That you can’t achieve something because it’s beyond your reach? I know the Bitch inside of me does and I bet that a lot of you reading this have done so at some point in your life too. It’s time for us to stop doing this to ourselves. Nothing is ever impossible, you can achieve things you never dreamed you could. If you have the passion and the drive, YOU CAN MAKE IT HAPPEN!!


We only have one very short life, don’t waste it thinking you’ll never add up or accomplish your dreams and goals. Don’t listen to that little bitch inside of you telling you that “you can’t.” because YOU MATTER and YOU CAN!

Your passions, your goals, your dreams are what make you unique and by following your passions, goals, and dreams will bring the right people to you. These people with similar interests, dreams, and goals will just show up to support you and let you know that what you love matters, what you dream matters, your goals matter, and YOU MATTER.

You might not reach that goal with your first attempt but that’s ok because failure is a part of learning and a very big part of success. Take this blog post, for example, I don’t know what the heck I am doing. Ha ha ha!! In fact, I am just learning how to do a blog. I have made a ton of mistakes and will make more. I just fumble through until I get it. AND GRAMMER? UGH!! let’s not talk about grammar. it’s not my strong suit and I may get criticism about it but you know what? I don’t care. I am going to keep trying and keep learning along the way.

Nutrition, Wellness, Health, and Fitness are all my passions and I am determined to follow my dreams wherever that might take me. Why? because I MATTER, YOU MATTER, WE MATTER.

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What are some of your passions? Dreams? Goals?

What are some of you Success stories or brush yourself off and start again stories?

And Now I wince right before I hit the PUBLISH button.





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!!

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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