Category Archives: Misc

3 Hacks to Drink More Water

Everywhere you turn, there is someone out there telling you how you must drink more water to be healthy. Well, yes, this is true—water is essential to our bodies, and most of us could use more of it each day. But no one ever tells you how to drink more water. Today, we’ll focus on how we can make a habit of consuming a healthy, optimal amount of water each day.

But first, let’s look at some fun facts about drinking water:

  • The average person could live without food for nearly a month, but we could only survive about one week without water—that’s how essential water is to human life. Some of us can’t go a day without coffee, but that’s a different story.
  • Good hydration can prevent arthritis. With plenty of water in your body, there is less friction in your joints, thus less chance of developing arthritis. 
  • Drinking enough water every day can help reduce heart disease and cancer. Water helps flush toxins out of your body, and the fewer toxins that come into contact with your colon, bladder and other organs, the less chance that critical ailments can develop. 
  • Smile! Good hydration can help reduce cavities and tooth decay. Water helps produce saliva, which keeps your mouth and teeth clean.

(Facts pulled from the Culligan Website)

Studies generally agree that you need about 100 ounces of water a day. When I tell people that, they’ll often say:

“That is so much. I have a hard time drinking that much.”


“I struggle to drink that much in one day.”

But now that we’re a little more knowledgeable about our water consumption and we have gotten all of the excuses out in the open, let’s take a look at how we can consume more water throughout our day:


1. Find A Cup That Is Easy to Drink Out Of

This may seem ridiculous, but it’s true. If something is hard to do, human nature will have us avoiding it simply because it’s hard. After all, one of the largest avenues of business in the world is convenience. People will pay a lot of money for things to make their lives easier. For example:

  • The drive thru at a restaurant
  • Smartphones
  • Dishwashers
  • GPS
  • E-books
  • Amazon

Everything listed above exists because someone wanted to make tasks easier and convenient for consumers. So we ought to take a page out of their books and make water consumption easier for ourselves. Find a cup that is easy to drink out of – like what? You’ll want a cup that:

  • Feels good in your hand.
  • Isn’t too big and isn’t too small.
  • Has a drinking hole at the right size

This might sound silly, but everyone has a favorite cup. Why? Because it is easy to drink out of! For example, Nalgene water bottles are super cool looking, real trendy, and virtually unbreakable—but you may have to stop and concentrate when you are drinking from the bottle if you don’t have a splash guard. For me, the hole is too small to drink like a normal water bottle. Therefore, I personally don’t drink from a Nalgene bottle—it’s just not easy to.

I love drinking out of a straw; it makes it easier for me to drink. When I go to a restaurant or get a to-go cup, I always put a straw in because I know it will help me consume more water. The bottom line? Find what is comfortable to hold and easy to drink out of and you will find yourself drinking more. It’s simple.

2. Drink Water At Room Temperature

 Many people feel like you have to drink ice water. On a hot day, cold water is satisfying, for sure, but many times it’s more difficult to drink cold water because of brain freeze or sensitive teeth. I have found that drinking water that is room temperature causes me to drink more. Not sure what it is – no real science here, I just know that it works!

Next time you buy a case of water, put some in the fridge and leave some out on the counter or in the pantry. I guarantee you will drink more of the room temperature stuff.

3. Add Some Lemon

 One of the big complaints from people about drinking more water is that is has no taste and they get tired of it. I get that. Next time you get tired of water and don’t think you can drink another drop, add half of a lemon or lime to it. This gives water a little bit of flavor, and will satisfy that hankering for something different. Lemon water also has some great health benefits as well, like aiding digestion, boosting the immune system, and more.

So if a regular old glass water is getting a little bit boring to you, just squeeze in some lemon to break up the monotonous taste that sometimes comes with it.


These three reasons may seem silly or trivial when you read them, but I dare you to implement one or all into your daily routine. After all, they seem so trivial because they’re dead-simple strategies that you can’t afford not to try. I guarantee you will drink more, and your body will thank you for it!



Strong Like Samson


With anything, it is important to teach our kids tools of life and ways to live. As our kids grow up, we teach them to say their prayers at night and, many times, we will teach the classic, “Now I lay me down to sleep…”

No matter your religious affiliation, many people believe in a God. In the Christian world, prayer is important to us because this is direct communication with God. As our kids grew up, we taught them first and foremost to be thankful and to thank God for all he has blessed us with. Among the many other things we pray for, we ask God to help them to become 3 things, which I feel embody what they should strive for from a biblical perspective:

1. Strong like Samson
“Help me to be Strong like Samson.”
There is a line in a movie that says life will chew you up and spit you out if you let it. In life we have to be strong, and we have to own that strength in 3 ways:

Physically – I think we need to teach our kids to be physically strong. They have to be able to do physical things in life, like “lift this” or “move that.” For example, be able to pick up their bike when they have a wreck or to pick up their sister if mommy and daddy can’t make it there. Physical strength in life is paramount on so many levels that I could write a small book about the topic (but I will leave that for another time).

Mentally – Mental toughness is one of the top keys to being successful in life. We have to be able to handle all that life is going to throw at us. How do we respond to failure? How do we respond to success? How do we respond when things are not going as planned and we want to quit? When the going gets tough, we have to have it between the ears before we have it in our muscles.

Spiritually – Being strong in our faith and having something to rely on that is bigger than us is HUGE. There are going to be times in life when you’re not sure you can make it. If you solely trust in others, they may let you down. We have to be strong spiritually to know that God has everything in control.

Why Samson?
Samson has the reputation of being the strongest person in the Bible. The Bible says that when the child was born, “he grew and the Lord blessed him” (Judges 13:24). The Bible then goes on to tell the story of how Samson was walking through the vineyards and came upon a lion. “The spirit of the Lord came upon him and he tore the lion apart with his bare hands” (Judges 14:6). The angel of the Lord told his mother that this power would grow as the boy got older and as his hair got longer. There are numerous stories in Judges 13-16 of how Samson showed his strength, from killing 30 men to collapsing two pillars that held up an entire building.

Do I want my kids to be exactly like Samson? No, he made mistakes just like all of us do. But I do want them to embody the physical, mental, and spiritual strengths the Lord blessed him with.

2. Tough like Benaiah
There is not a ton about Benaiah in the Bible. I first learned about him from the Mark Batterson book, In a Pit with a Lion on a Snowy Day.  Benaiah exuded toughness.

Toughness. It will get you through almost anything.

When many people think of being tough, they think of the physical aspect. But what most do not realize is the mental toughness it takes to launch headlong into whatever venture you are facing that may be physically taxing.

But why Benaiah? What makes him so tough?

He is faced with an Egyptian giant… and kills him
This is cool, but we have heard this story before (David and Goliath). This time, though, it’s HOW Benaiah did it that makes him stand out. The Egyptian had an enormous spear (weaver’s beam–sized) and Benaiah has nothing but a little club. But no big deal, Benaiah just snatches the spear from the Egyptian and kills him with that instead. That’s hardcore.

Killed a lion
Killing a lion itself is super crazy, but the Bible tells us (2 Samuel 23:20) that he went down and killed a lion in the middle of a pit on a snowy day. This is not a deal where he was in a pasture and a lion came up to him; no, out of his own free will did Benaiah go down into the pit and kill a lion. Talk about mental toughness. Lets go one more: it was snowing. I don’t even want to go get the mail when its snowing, much less go fight a lion. I want to teach my kids that toughness will get us through many things in life and how we have to be tough physically and mentally to be great.

3. Wise like Solomon
Soloman was said the be the wisest man in the world. He wrote, he sang, and he taught. But what makes him so wise? And why do I want my children to be like him? In 1 Kings Chapter 3, God comes to Soloman and asks him, “Solomon, ask for anything you
want, and I will give it to you.”


And Soloman’s response was, “Please make me wise and teach me the difference between right and wrong. Then I will know how to rule your people. If you don’t, there is no way I could rule this great nation of yours.”

Say what!!! That’s strong!

This is why I want my kids to be wise like Soloman. Because he had enough in him to know that if he obtained wisdom, all the other stuff would follow. He gave up the instant gratification for the delayed riches and honor. It gives me chills to think that my kids and I are praying this into their lives every day.

Prayer is communication with God. When we pour out our hearts he listens. Child-like faith is what causes God to listen. Speak life into your child on a daily basis. In all of these prayers, we explain to our kids why these people are the way they are and why they should want to mimic these traits. It is not just a rote prayer they speak daily; we discuss why they want to be like these 3 giants of faith.

I’d love to hear what you pray with and over your kids every day. Leave it in the comments below.

Pina Colada Energy Bites

Pina Colada Energy Bites

We are all a fan of the classic flavor Pina Colada, so we figured we would give you a Pina Colada Recipe that you will fall in love with.




  • ½ cup dried tropical fruits (I use Pineapples Mangos and Apricots)
  • ½ cup dates
  • ½ cup cashews
  • ½ cup almonds
  • pinch of sea salt



  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 90 seconds of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to combine everything


  1. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Repeat with remaining dough. I Keep the balls in the fridge for up to a month or in the freezer much longer. If they are too sticky, put a small amount of oil on your hands.

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Almond Butter & Jelly Energy Bites

almndbttrjellybitesprocess1-1This is a great snack for kids where you as a parent control the ingredients. Or if you do not have any kids, you can make these as a clean real food snack to chomp on between meals.

Hope you enjoy.


Almond Butter & Jelly Energy Bites




For the almond  Butter side:

  • ½ cup dates
  • ½ cup almonds
  • ¼ cup almond butter

For the Jelly side:

  • ½ cup dried blueberries
  • ½ cup dates
  • ½ cup almonds



  1. Add all of the ingredients for the peanut butter side to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together. When the ingredients are well incorporated, remove the blade from the food processor and scrape the mixture out into another bowl.
  2. For the jelly side, add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together. When the ingredients are well incorporated, remove the blade from the food processor and scrape the mixture out into another bowl.
  3. Take a large teaspoon of the peanut butter mixture and roll it into a ball. Take a large teaspoon of the jelly mixture and roll it into a ball. Press the two balls together and roll into one larger ball. Repeat with remaining mixture. I keep the balls in the fridge for up to a month or in the freezer much longer.

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Pan Fried Cabbage with Apples

Pan Fried Cabbage with Apples



  • 8 cups green cabbage (1/2 small head), thinly shredded

  • 2 apples (2 cups), cored & chopped

  • 1 Drop ginger AEO

  • 1 small garlic clove, grated

  • 2 tbsp coconut oil

  • 1 1/2 cups Chicken broth

  • 3 oz tomato paste (1/2 small can)

  • 1 tbsp Dijon mustard

  • 1/2 tsp himalayan pink salt

  • Ground black pepper, to taste

  • 4 tbsp cashews, chopped

  • 2 tbsp dried cranberries

  • 2 tbsp parsley, finely chopped



  • Preheat large deep skillet or wide dutch oven on medium heat and swirl coconut oil to coat. Add ginger and garlic; cook for 30 seconds, stirring frequently.

  • Add apples, place cabbage on top and cover. Cook for 5 minutes.

  • In the meanwhile, in a small bowl whisk chicken broth, tomato paste, Dijon mustard, salt and pepper. Pour over cabbage and stir well. Cover, reduce heat to the lowest and cook for 30 minutes.

  • Serve hot. Top with cashews, cranberries and parsley.


  • Servings Per Recipe: 6

  • Amount Per Serving = 1 cup:

    Calories: 149.9

    Total Fat: 7.8 g

    Cholesterol: 0.0 mg

    Sodium: 388.0 mg

    Total Carbs: 18.8 g

    Dietary Fiber: 4.7 g

    Protein: 3.3 g



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Cilantro Lime Vinaigrette Dressing

Here is something that you are going to love!

Cilantro lime Vinaigrette


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This is hands down the most favorite dressing we do when it comes up at the salad bar.

It has a little twist that makes it  so good. This is a perfect dressing to go with Fiesta Chicken Salad we talked about not too long ago



This is a great dressing to go on fajitas or anything with that Hispanic flair. It is super easy and something that you will want to make again and again!



  • 2 limes juiced
  • 2/3 c. cilantro
  • 2 garlic cloves
  • 2 tbsp. honey
  • 1/2 c. light olive oil do not use extra virgin
  • 2 tbsp. white vinegar
  • 1 tsp. salt 


  • Place all ingredients for the vinaigrette in a food processor or blender and  blend together until the garlic is well chopped and ingredients have emulsified.
  • Refrigerate


You know we love to know what you think of our recipes! Please share the pictures of your favorite way to use this awesome Cilantro Lime Vinaigrette and be sure to tag us @mealfit and #mealfit


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MealFit vs. Zaxby Salads

MealFit Salads in Cookeville, TN is the best option for lunch when it comes to nutrition and taste. Not to mention it’s about as quick as going to a drive in.



Watch our video. 


We know a lot of you like to grab salads, because you assume all are “healthy” at fast food joints. I mean they look it, so of course they have to be. Also, you don’t really pay attention to the price, or what you get because it is quick. Plus, if it’s healthy we automatically think it’s suppose to be priced high. Have you ever stopped to think about the salad that fast food places serve you though? What really goes in them? 


A lot of people like to order the salad because they want to “eat light” .However, you have to be careful, because the salad you just ordered could be around 1,700 calories or more. It is also probably loaded with tons of preservatives, sodium, sugar, and harmful chemicals depending on what is on it. To be honest no lettuce looks that good when, it’s that old unless.These days, many fast-food chains offer salads. But that doesn’t mean you could name much of what goes into one. How about propylene glycol? Many chains dust their salads with that chemical to keep the leaves crisp. It’s considered safe for consumption — and can also be found in antifreeze and sexual lubricants.

Yup, not kidding. Salads are total fat (and sugar) traps! Dressings can be bursting with calories, and then to top it off, the cheese, candied nuts, dried fruit, whatever else that may seem like a “light choice” is actually setting you back more than you would think!



Chemicals we normally associate with cleaning are purposefully put into fast-food meat. Why? Compounds like ammonium hydroxide can damage e. coli and other organisms. They also lower the acidity of meats and other foods, making it difficult for pathogens to survive. Is the practice safe? The USDA says yes. Does the idea of eating chemically washed meat in your salad sound good? 

MEALFIT SALADS- Where healthy means tasty!

At MealFit Salads, our salad is fresh daily. We are known for having healthy paleo, gluten free, dairy free, low carb, low sodium, and made from scratch options on our salads. 


How It works!

  • Come in and get your to go container.

  • Make your salad as large or as small as you would like.

  • Make your way to the counter and weigh your salad.

  • Grab a Free bottled water if you are Tennessee Tech Student our staff member.

  • Also, free fruit for kids!


Here Are Some Highlights!

  • Smoked chicken! (We smoke it right here)

  • Real Bacon.

  • 5 made from scratch dressings.

  • Mealfit famous Broccoli Salad

  • Homemade chicken salad that is made from a 3 ingredient made from scratch mayo.

  • Salad of the week. A new salad every week that has new items on the salad bar without getting rid of our classic items.

  • 4 Different kinds of fresh healthy salad greens.

  • In house made croutons.

  • Seasonal fresh cut fruits.


We hope to see you soon at MealFit Salads.

We are centrally located in the heart of Cookeville Tennessee.

102 N Cedar Cookeville TN 38501

Hours of operation are
Tuesday – Friday 11am-2pm


Try it out, and enjoy!

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Homemade Pesto

Homemade pesto is 1,000 times better than the store bought stuff. Check out the MealFit recipe for homemade Pesto below. Every one loved this at MealFit ready, and it is best Pesto you will ever eat. Now you can make it at home for your family! Here is a simple recipe. Note that pesto is always made to taste, based on the ingredients at hand. So adjust the ingredients to your taste.You may add cheese and peppers to the top for garnishment, like the one below.



  • ¾ c. FRESH Basil
  • 3 tbsp of Pine Nuts
  • 1 Garlic Clove
  • ¾ tsp Lemon juice
  • ¼ tsp salt
  • 3 tbsp Olive Oil


  • Combine all ingredients except the olive oil in a food processor
  • When combined, slowly add in Olive Oil.
  • Enjoy!

Please let us know how much you love this pesto by commenting below and share the pictures of your dishes with us on social media… be sure to tag us #mealfit and @mealfit

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Why Screen Time Is Damaging Your Child


Ipads, Tablets, Iphones, Androids, Pokemon Go, TV, and any other thing linked to a screen may not be the best for your child. The ability to communicate, concentrate, show attention, conduct social skills  and other abilities are being harmed.

We have all been witness to the below scenarios in public and some of us have even done them ourselves.

  1. Busy parents trying to get their kids to calm down in the grocery store. What do they do? They shove their phone in their face, and the kid automatically calms down.


  1. On the phone with someone in the car, and the children are in the back asking 47 questions or fighting with a sibling. You throw the kid proof Ipad in the back, and all is quiet for your telephone call.


  1. Go over to a friend’s house on a beautiful day. You walk in the house, and the kids are glued to the … (TV, Computer, Cell phone or tablets)


If you have not witnessed this or you are not guilty of this, then you can stop reading this article now……


Yes, you are guilty of this in some way. I know, I know you do a better job at this than all your friends do. I said the same thing so that is why I am writing this. I wanted to know what the experts are saying about all the screens our kids are consuming mostly in the name of “Education”.

So, I did some research and found some shocking things that have quiet frankly scared me, and we are going to make some changes around the house.

To start off a 2010 Study says “The average 8- to 10-year-old spends nearly eight hours a day with a variety of different media, and older children and teenagers spend more than 11 hours per day.” That was 6 years ago. Imagine what the numbers are now with all the advancement and spread of technology.



Why do we need to keep our kids off the screens?

  1. Our FOCUS Is Going Down The TUBES.

Our digital lifestyles, which include frequent multitasking, may be harming our ability to remain focused.

            Media multitasking is very common among children and adults, even though there is ongoing concern over how it affects our abilities to pay attention and avoid distraction.

            A 2010 study of 8- to 18-year-olds found that young people were engaging in media multitasking for 29 percent of their overall media use, fitting over 10 hours of media use into 7.5 hours of their days.

Read that again….10 hours of media in 7.5 hours. Seriously? That is huge.

 Another study of 263 middle school, high school, and university students found that students studied for fewer than six minutes before switching to another technological distraction, such as texting or social media

 Multitasking may decrease productivity because users take time to reorient after a transition to a different activity and become mentally fatigued from the effort, which slows their rate of work.


  1. Hurting Relationships In The Home

A Source of Tension for Parents and Children

For example, screens cause a source of tension for parents and children.+ In an international online survey of 6,117  8- to 13-year-olds and their parents, 54% of children felt that their parents checked their devices too often, and 32% of children felt unimportant when their parents were distracted by their phones.

Another study observed 55 guardians eating with young children in fast food restaurants and found that 40 of the guardians used devices during their meals (Radesky, et al., 2014). The researchers examined how absorbed guardians were with their devices,  by the frequency of their use as well as their children’s responses to their use. Some children were able to entertain themselves, but others tried for attention more urgently.

Parents who were highly absorbed in their devices tended to be more harsh when their children asked for attention and their misbehavior.


  1. Its Killing Our Kids Social Skills

I find that it is more of the exception than the rule, if a kid makes eye contact or shakes hands properly.

First, interacting with others through screens leaves out many social cues humans receive in person. For example, a teen who receives a text from a friend about his or her day will miss out on visual cues (eye contact or facial expressions), auditory cues (tone of voice), and tactile cues (touch) (Konrath, 2012).

Empathy may develop in the context of the many cues we get during face to-face communication. Additionally, online environments that allow anonymity may make it easier for individuals to ignore others’ feelings, and thus be more aggressive or insensitive than they would be in person.

The brains of the identified Internet addicts within several studies resembled those of substance abusers and pathological gamblers.


Findings from a 2014 study support the importance of face-to face time.

After 11- and 12-year-olds spent five media-free days at an outdoor educational camp, their recognition of nonverbal emotion cues improved significantly more than those of their peers who attended school and used media as usual (Uhls et al.,2014).

The ability to pick up on nonverbal cues is important for maintaining healthy social interactions.

Many researchers have noted that narcissism seems to be increasing, while empathic traits have been on the decline, and have pointed to social media as a driver for that change (Konrath, 2012).

How do we fix it?

  1. Make Disconnect Time A Priority

Establish media-free times (e.g., mealtimes, one hour before bedtime) and/or zones (e.g., bedrooms, cars) to restore some balance as well as support face-to-face conversation, healthy sleep, and safe driving. Some users also benefit from extended periods of unplugging, sometimes called a “digital detox”. For example, a weekend day that eliminates media.


  1. Set An Example

We adults are role models. It would be wise for us to be conscious of own own media habits, especially given how we want our children to engage with technology and media. If a child observes a parent being frequently distracted by his phone, she or he may be more apt to internalize that behavior.   


Parents can showcase their own media balance by thoughtfully choosing when and how to engage with media. This sets an example as well as establishes a social norm.

This as much an article to myself as it was to you the reader.  Kind of like a preacher who preaches about issues he is dealing with outside the pulpit. I write this to help myself be more accountable personally.

Would you like to try a FREE Week of MealFit?

 (All of the research that was done on these topics can be found in these links)



What it Takes to TRULY become a Garage Gym Athlete

Welcome to the three-part series on becoming a Garage Gym Athlete!!


This is Part 3 of a 3-part series:

It is time to become a switch flipper, a decision maker and a full fledged Garage Gym Athlete. How do we do that?


What does that word mean to you?

What have your persevered?

To most, perseverance is something  that is thrust upon you. You continue on, despite a difficult time because you have no other choice. There is no doubt you have persevered something, but what about intentionally practicing perseverance?

What if you were to treat perseverance as a skill?

You can train your perseverance, it can be honed and it can get stronger, just as if you were to train a muscle. Just as muscles will atrophy without proper use, so will your willpower, or your perseverance.


To be a determined person is nothing without the right behavior. Without acting in a certain way, your will will not be tested. Luckily, for us, working out is an excellent test of your willpower, especially if you are alone in a garage. It can be small pushes here and there. Going for those two extra reps, two more seconds, and two more minutes all test your will.

You may workout regularly, but do you test your will in the process?

Here are TWO ways you can practice perseverance and willpower and truly become a Garage Gym Athlete!

Two Ways to Increase your Willpower

1.) Working out – The APA (American Psychological Association) says, while scientists are not 100% certain on the “why”, they do know that working out leads to similar changes in the brain as mediation, especially the prefrontal cortex. Regular exercise – both intense training and mindful exercise like yoga — also makes the body and brain more resilient to stress, which is a great boost to willpower. The scientists don’t know why…but if I brought them to my garage for a training session they would understand why exercise can test willpower (and improve it) in a significant manner.


2.) Doing What You Don’t Want to Do – This one is not backed by science, rather from experience. I try to do one thing that pushes me mentally each day, something I don’t want to do. For me, it’s normally a cold shower. Some mornings after working out in the cold I just don’t want to take a cold shower. I’ll even start with hot and be like…man I really just don’t want to make this water cold. Anytime I feel like I really don’t want to, it’s almost as if I’ve trained my hand to adjust the knob before I can finish the thought. Doing this day after day has increased my ability to do things I just don’t want to do. It’s made me better.

It’s not the short term PRs, that ONE morning you woke up early or that ONE healthy meal that will make you successful at being a Garage Gym Athlete.

You have to keep after it, day after day, and year after year. Only then, when you learn how to grind for the long haul, will you see every bit of success you were looking for!


And that’s what it takes to be a Garage Gym Athlete!!

About the Author: Jerred Moon

Jerred is a Strength and Conditioning Coach and creator of End of Three Fitness which specializes in simple, effective barbell-centric fitness for the other guy. He is also the author of “The Garage Gym Athlete” which will be released on May 2. To learn more about Garage Gym Athlete, you can go here.