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July Wellness Check-In Questions For Better Health + 2 Bonus Breakfast Recipes

By: Kate Leeney- NASM Nutrition Coach, Fitness Nutrition Specialist, Personal Trainer

It's JULY! How are you feeling after the holiday? We are working on this check-list daily in the app! Also, refer to the questions below to do a bigger check-in with yourself on how you are doing and feeling.

Finally, enjoy two bonus recipes at the bottom!

How active am I on a daily basis?

Am I properly fueling my body for recovery and performance?

Am I feeling satisfied at my meals?

Do I need to eat more frequently through out the day?

Am I hungry between meals?

How is my energy?

Do I feel satisfied with more carbohydrates in my diet?

Do I feel satisfied with more fats in my diet?

Am I getting enough protein sources?

Do I feel bloated? How is my digestion?

Could I benefit from more vegetables, fruits, and foods high in fiber?

Am I being honest with myself about what I am putting into my body? Am I thinking about longterm health and wellness?


(Kale, Tomato, and Goat Cheese Egg Muffins + Cauliflower Grilled Cheese "Potato" Pancakes)

Kale, Tomato, and Goat Cheese Egg Muffins

Ingredients(makes 20 muffins):

9 eggs, 1 cup egg whites, 3/4 cup greek yogurt, 2 oz crumbled goat cheese, 4 cups kale, 2 cups chopped cherry tomatoes, avocado oil cooking spray


  • Preheat oven to 375 Whisk together eggs, egg whites, yogurt, goat cheese in a large bowl

  • Stir in kale and cherry tomatoes

  • Divide mixture evenly among 20-24 slots in a muffin pan Bake for 20-25 minutes

Cauliflower Grilled Cheese "Potato" Pancakes

Ingredients: 2 cups grated cauliflower, 1 egg, 1/4 cup almond flour, 2 tbsp ghee butter, 4 tsp olive oil, 3 oz cottage cheese, salt + pepper to taste


  • Combine cauliflower, egg, flour, salt + pepper In a skillet, heat 1 tbsp butter and 1 tsp olive oil.

  • Once oil is hot, place two 1/4 cup sized scoops of mixture into the pan.

  • Cook for 2 minutes flipping half way or until brown.

  • Stack them on top of each other for a "sandwich".

  • Repeat steps until mixture is gone.

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