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May 5, 2019: Cinco de Mayo

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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I don’t know exactly when it happened, but Americans love to celebrate the Mexican holiday, Cinco de Mayo. Maybe because it’s a great excuse to celebrate a vibrant culture and enjoy their food and drink. This week, we’re going to talk about navigating Cinco de Mayo treats without suffering.

Mexican food is full of flavor, and you can choose ingredients that will allow you to stick to your nutrition plan - without sacrificing any of that great flavor. Here's a Cinco de Mayo menu for your celebration.

Start your morning off with some huevos rancheros. It’s classic Mexican egg dish full of protein, fiber, and iron to keep you full all morning.

Huevos Rancheros

  • 2 Low-carb wheat or corn tortillas

  • 1/2 cup of low-fat vegetarian refried beans (the vegetarian uses plant-based fats instead of lard)

  • 2 eggs cooked any way you like

  • 1/2 cup homemade salsa (see recipe below)

  • Fresh cilantro

Heat your tortillas up on the stove top or the microwave. Cook your eggs how you prefer, warm the beans, and assemble the tortillas, beans, eggs, salsa, and cilantro.

You can't have Mexican food without some type of salsa. Salsa is so easy to make and saves you the excess sugar and salt found in most store-bought salsas. It's also chock-full of vitamin C and antioxidants.

Homemade Salsa

  • 5 small tomatoes

  • 2 large garlic cloves

  • Jalapenos to taste (optional)

  • 1 small red onion

  • 1/2 cup chopped cilantro or to your liking

  • Juice of 1/2 a lime

Put all items in a food processor and process to desired chunkiness.

Ensalada de Fruta is a crisp, mouth-watering side dish with fresh fruit and veggies and abundantly full of nutrients. Enjoy with a meal or as a refreshing snack.

Ensalada de Fruta

  • Equal parts

  • Mango

  • Watermelon

  • Cucumber

  • Jicama

  • Oranges OR pineapple

  • Lime juice

  • Chili powder

  • Salt to taste

Cut the produce in equally small chunks, add the lime juice, chili powder, and salt. Combine.

Fish Tacos are a deliciously fresh taco option. Spice them up for additional flavor. Swapping greek yogurt for sour cream takes adds another boost of protein.

Fish Tacos

  • 8 ounces raw fish (almost any fish works, work with whatever is fresh)

  • 1 tbsp cumin

  • 1 tbsp chili powder

  • 1/2 cup shredded carrot

  • 1/2 cup shredded Napa cabbage

  • 1/2 cup grated cucumber

  • 1/2 cup fresh cilantro

  • 1 cup nonfat Greek yogurt

  • 1 tbsp lime juice

  • 4 whole wheat tortillas

  • Additional chili powder to taste

Rub fish filets with cumin and chili powder, cook in heated pan sprayed with olive oil. The fish should only take a couple of minutes each side. While fish is cooking, prepare your vegetables.

Make sauce by combining yogurt, lime juice and chili powder.

Heat your tortillas and fill with ingredients and enjoy.

Next Sunday, we’ll talk about bicycling as a fun way to exercise your body and brain.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.