My sister is a phenomenal chef, gifted with the ability of putting together tables of extraordinary flavors without ever turning to a recipe. Why is that relevant, you may ask? Well, we can all get stuck in a rut sometimes just making our "go-to's" that we can prepare with our eyes closed, right? I'm always inspired after a visit to her house, where we spend time together in the kitchen and I get to play sous chef and take in all kinds of new ideas.

On my recent trip, we prepared a feast for the eyes and taste buds—Yum Bowls! As a means to bring the northwest's Cafe Yumm! goodness home, and a favorite with kids and adults alike—they're a make-your-own-put-everything-in-a-bowl healthy food festival for your belly!

So when I got home, I made it for the crew here and let's just say it's on the keeper list. And what's even better is there are endless possibilities to change it up and keep it fresh from season to season. For this go around, I prepared the following, placed...

"It all starts with what's on your fork!"

This is how Karen Malkin, National Board-certified Health & Wellness Coach and founder of Karen Malkin Health Counseling, opened our first KX3 AM Coffee Chat this morning. We were ready to take in every bit of healthy inspiration we could in our 45 minutes with Karen, and boy did she deliver a plethora of goodness and insightful guidance in response to everyone's questions. Also a Certified Eating Psychology Coach and Teacher, and a Certified Brain Health Coach (among her many other credentials), Karen emphasized the importance of establishing a healthy relationship with food, and then elaborated on the importance of phytonutrients, seasonal produce, and so much more.

I've wrapped up some of the key takeaways below, and included a few links to resources recommended by Karen. I encourage you to watch the video if you can—there are tasty little nuggets (pun intended)...

Several years ago I was introduced to the "morning margarita," and I haven't looked back! It's easy peasy, and may soon become your best friend to jumpstart your hydration.

32 oz cold water + juice of 1/2 lime + 1/4 tsp pink Himalayan sea salt*

I usually make it a point to drink mine on the way to work, or before I dive into my coffee for the day. Using a 32 oz Nalgene bottle or similar makes it quick and easy to fill, squeeze, measure, shake and go! I've found that it promotes further hydration throughout the day, I know it's providing me with key electrolytes like calcium, magnesium, potassium, and sodium, along with vitamins A, B, C and D. Oh, and antioxidants.

And did I mention it's refreshingly tasty? So tasty in fact, that I sometimes put it in my water bottles for shorter rides when I don't want the sugar, and the electrolytes serve their purpose in helping keep me hydrated. It's a win-win! 

Note: the first few times you drink this, you may taste the salt a...

Isn't it the best when you land on a recipe that becomes an easy part of a weekly routine, yet never seems to get old? When it comes to healthy greens packed with vitamins AND flavor, this kale salad delivers on all fronts. And it's even a hit with the two teenage boys in the house! I think it's the subtle play between the red pepper flakes and the dried currants - that slightly hot and slightly sweet - oh, yes please.

Personally, I make as much of this salad as I can because it "holds up" well and then I can pack it for lunches during the week. It becomes a great foundation for other meals.

All you need are the following ingredients:

• Kale (the curly green kind) - I make 2 bunches minimum
• Olive oil
• Fresh lemon juice (1 whole lemon)
• Flaky sea salt (I use Maldon because I love the consistency and texture)
• Red pepper flakes
• Finely grated parmesan cheese
• Dried currents (the little Zante ones are the best I've found)
• Optional: Shaved parmesan 
• Optional: Toasted pine nuts or...