How To: Make Your Own Salad Dressing

Have you ever made a salad full of fresh green light veggies, only to add on a red light salad dressing? I have, and sometimes it can detract from the benefits of eating a healthy salad.

WARNING: Many salad dressings contain a lot of added sugar and fat!

Make your own dressing and avoid making your healthy salad unhealthy. It’s super easy.


5 Reasons Summer is a Danger Zone for Weight Gain

Summertime is the best when you’re a kid. Think back to those good old days and you may recall spending your time running around outside, playing sports or heading to the pool. Maybe you munched on sunflower seeds in the dugout during your ball game, or inhaled slices of watermelon at the beach.

All that activity must mean summer is the healthiest time of year, right?

The research may surprise you. Recent studies show you are more likely to become overweight or obese during summer. This is especially true for kids. A 3-year study published in 2016 followed 18,170 U.S. children from kindergarten through second grade, periodically measuring their body mass index (BMI).¹ The researchers found that all of the weight gains occurred over summer vacation. There was no increase in BMI over the three school years.

The summer danger zone doesn’t just apply to kids; adults can fall into the trap too. Summer parties, family vacations and longer days all offer their own temptations and can contribute to summer weight gain.

The causes of summer weight gain are less researched, but here are some factors that may contribute to the trend:


How To Get a Picky Eater to Eat Carrots

Carrots are a wonderfully nutritious vegetable to incorporate into your green light routine; packed with beta-carotene, vitamin C, vitamin K, antioxidants and fiber, it’s no wonder carrots are such a popular healthy food. A lot of people like their slightly sweet taste, but there are also a lot of picky eaters out there who simply do not like them at all! Whether because of an aversion the taste or the texture, many are missing out on this beneficial veggie.

So how do you get a picky eater to eat carrots?

Don’t limit yourself to the traditional methods of how carrots are typically eaten; get creative, and you may be surprised at how easily you can get this vegetable into a non-carrot eating person’s diet. Consider these options:


Green and Yellow Light Tikka Masala

Makes 6 servings


1 Tbsp. fresh ginger, grated
3 cloves garlic, crushed
1 cup crushed tomatoes
1 cup canned unsweetened coconut milk 1 Tbsp. cumin

1 Tbsp. garam masala
1 tsp. Turmeric
1 tsp. Coriander
1/2 tsp. Cardamom
1/2 Tbsp. chili powder
1 lb. boneless, skinless chicken breasts, cut into bite sized pieces 4 oz. fat free or low-fat plain Greek yogurt

1 Tbsp. Cornstarch
4 Tbsp chopped fresh cilantro leaves


Combine the ginger, garlic, tomatoes, coconut milk, spices, and chicken in your slow cooker. Cook on high for 4 hours, or low for 8 hours. Uncover and let cool ten minutes.

Stir together the yogurt and cornstarch in a small bowl. Let it sit for 5 minutes to activate the thickeners. Stir few spoonfuls of the warm Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. Pour the yogurt mixture into the slow cooker, stir, then let thicken for 15 minutes. Taste and add salt as needed.

Serve over basmati rice with a sprinkling of cilantro leaves.

*Adapted from Wanderlust Kitchen

Child Weight Loss Success Story: Donovan, 11, discovers his passion for basketball, how easy it is to make healthy food choices, and impresses his dad.**

Donovan’s dad, Rommel, found Kurbo on his employer’s wellness plan and decided to sign up. “I wanted Donovan to learn about making better choices and to get more active, but I was looking to see if there was anything for kids that would make it more fun than just pushing ‘be healthy’ and ‘exercise more’,” Rommel explains. “I was excited to join so that I could become a better athlete,” Donovan says.

He was immediately drawn in by the thought of Donovan working with a personal health coach. “Kurbo’s personal coaching intrigued me because your child is able to hear from someone besides a parent, so I was hopeful that would make him more receptive to it,” Rommel says.


Green Light Tacos

It’s true that tacos are traditionally served in fried corn tortillas, It may not be traditional, but foregoing the red light taco shell for a green light, is not only going to spare you on red lights, it tastes delicious, too! Here are some fresh ideas for taco night in your house that will leave your belly happy and will surely add to your green lights for the day.


Kurbo Weight Loss Success Story: Sophia learns to resist her urge to snack and drops 12 lbs**

Sophia was having trouble resisting urges to snack at home. “I was home alone a lot and I didn’t have any self control. I was snacking too much and cooking a lot of unhealthy foods to eat when I was bored. I would try to stop snacking, but I just couldn’t do it on my own.”

She wanted something that would keep her accountable, and that was Kurbo. “I just wanted something where I could put down what I was eating and everything I was eating. I wanted some external form accountability,” Sophia says. She found Kurbo. “Kurbo took her dad and I out of the equation of trying to help her make healthier choices. Instead, it was a partnership with her and her coach,” her mom, Lisa, notes.


How to Exercise on a Budget

By now you’ve probably heard about the importance of daily exercise as part of a healthy lifestyle. Along with proper nutrition and eating habits, exercising daily will help you reach your goals quicker and sustain long term health. But do you feel like you’re stuck in a rut because you don’t have the money to join a big, popular gym? Paying monthly dues or the fees to go to fitness classes on a regular basis can really add up. Not to worry; there are plenty of ways to get exercise on a budget. Many options don’t include spending any money at all – exercising can be free for everyone!

Check out these tips on how to exercise on a budget:


How to Jump Start Your Healthy Morning Routine

Getting your day started in a healthy way sets the tone for healthy habits for the rest of the day. Busy schedules can sometimes get in the way, but planning ahead and creating a routine will make starting your day in a healthy way much easier. Here are my tips to jump start your healthy morning routine.