Easter basket ideas for teens and tweens
Sharing a roundup of Easter basket ideas for teens and tweens!
Hi friends! I hope that you’re having a wonderful morning! I have a couple of appointments today and looking forward to tacos and pool time later tonight. We officially skipped spring here in Tucson and headed straight to summer. While I don’t *love* that I need to start waking up earlier to walk the dogs, I’m kind of loving the fact that pool season is here early.
Spring is always chaos – I feel like it’s pure insanity until Maycember and the end of school- and I can’t believe that March is almost over!!! Easter is totally sneaking up on us, so I figured I’d share a roundup of Easter basket ideas for teens and tweens if you’re planning and getting things ready this week like yours truly.
Please note that affiliate links are included below. Thank you so so much to those of you who support the blog by purchasing through my links!
Easter basket ideas for teens and tweens
TBH I don’t go wild for Easter. I see some elaborate basket ideas and while I applaud and cheer for it, it’s not for me lol. I keep things pretty simple: usually some summer-y things like a pair of cute sandals, a swimsuit or two, candy, and some fun stuff mixed in. I’m including tons of ideas below but please know our children are not getting all of these things!
Here’s a previous Easter basket (this one is from a couple of years ago! Also it was wild to read this 2020 Easter recap.)
While they’ve definitely moved up from LOL dolls lol, the basic framework is the same.
Here are some of the things that would be cute for this year.
Swimsuits and sandals:
Maaji is my go-to brand for P. They make the best rash guard swimsuits and they last all summer. I usually get her one or two more expensive suits and the rest from Target.
Liv loves Target and Amazon swimsuits.
Rashguards.
Birks
Cute dressier sandals
Summer things:
Coverups
Beach towels
Goggles
Mini bluetooth speaker
Fun extras:
Lip glosses
I’m going to order one of these lip butter sets and break them up (one for each of them and one for me!)
Sheet masks
Skincare
SQUISHIES. Squishies and Nee-doh is all the rage right now. I just ordered some of these.
Little Jellycats
Keychains
Sunglasses
Small coloring books with gel pens or watercolor book
Woobles set. There are so many cute ones! Love these embroidery kits, too.
Gift cards to spots they love: boba, Starbucks, etc.
Ok friends: any fun Easter basket ideas? Any traditions you love? Please share!
Here are 10 healthy Easter recipes, too.
xo
Gina
The DNA-Damager in Fried Foods
Glycidol may help explain why people who eat fried foods get more cancer.
“The main purpose of frying is to produce foods with good consumer acceptability. However, not all acceptable foods are safe.” Food chemists have been very interested in the newly discovered toxic compounds produced by frying.
We’ve been refining vegetable oils for more than a century, but only recently have we discovered that this can produce concerning compounds such as 3-MCPD and, even worse, glycidol. 3-MCPD is considered a nongenotoxic carcinogen with a tolerable daily intake, while glycidol is a known genotoxic carcinogen, meaning it can cause cancer by directly damaging our DNA, as I discuss in my video The Carcinogen Glycidol in Cooking Oils.
If a compound is not directly DNA-damaging, it’s assumed that it acts through a mechanism that exhibits a threshold; a so-called no-effect level may exist, a level below which it may not be harmful. But if a compound does damage DNA, it’s generally assumed to follow “a non-threshold mechanism…and no ‘safe level of intake’ can be derived,” because it may only take DNA mutation to start the march towards cancer. So, such substances are not allowed to be added intentionally to foods. For so-called unavoidable contaminants, the “ALARA” principle is followed, meaning that the level should be as low as reasonably achievable or as low as reasonably practicable. Since that’s what glycidol appears to be, we should try to avoid it as much as possible.
A lifetime cancer risk of 1 in 100,000 is “often used as a figure for acceptable risk in the population.” Based on lab animal data, this might be exceeded if someone weighing about 150 pounds consumed less than a microgram a day. However, thanks to the use of refined oils in so many food products, the average glycidol exposure may be more than 50 micrograms. And in children, the level of intake may exceed acceptable cancer risk by 200-fold.
So, do people who eat more fried food get more cancer? There is said to be strong evidence that there may be a higher risk of developing chronic disease among frequent consumers of fried foods, but that’s talking largely about cardiovascular health. For example, in a study of more than 100,000 women, frequently consuming fried foods, especially fried chicken and fried fish, was associated with a higher risk of all-cause mortality, meaning such consumers lived, on average, significantly shorter lives. But that was due largely to cardiovascular mortality, whereas fried food consumption was not generally associated with dying from cancer. In men, however, a larger intake of fried food was associated with a 35% increased risk of prostate cancer. Therefore, perhaps men with an increased risk of prostate cancer should, as a precaution, limit their consumption of fried foods.
These refined oils are also used in infant formulas, which presents a problem for babies who aren’t breastfed. The German Federal Institute for Risk Assessment has come to the conclusion that “infants who are fed exclusively industrially prepared infant milk formula would take in harmful levels of glycidol.” It should be noted that U.S. formulas contain levels of glycidol contamination comparable to those found in Europe—yet another reason that breast is absolutely best. Meanwhile, there are calls on the manufacturers of these products to do everything they can to reduce levels as low as possible.
But, evidently, the industry has yet to find a way to refine vegetable oils without creating these kinds of by-products, “while at the same time maintaining the quality of the refined product.” It was therefore concluded that this problem has no simple solutions, but I disagree. We can choose to avoid the use of oils and fried foods.
Doctor’s Note
I previously talked about 3-MCPD in The Side Effects of 3-MCPD in Bragg’s Liquid Aminos and 3-MCPD in Refined Cooking Oils.
There is no substitute for human breast milk. Adoptive families or those who use surrogates may want to look for a nearby milk bank.
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Sweet Potato Black Bean Enchiladas
Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly.
Active time: 15 minutes | Total time: 35 minutes
Sweet Potato Black Bean Enchiladas
Ingredients
- 2 medium (160g) sweet potatoes
- 1 15-oz. can of enchilada sauce, divided
- 1 15-oz. can no salt added black beans, rinsed and drained
- 1 10-oz. package frozen spinach, thawed and pressed to remove the liquid
- 1/4 cup salsa
- 1/2 tsp ground cumin
- 8 corn tortillas
- 1/2 cup shredded cheddar cheese
Directions
Preheat the oven to 400°F (200°C).
Pierce sweet potatoes with a fork then microwave them until they are tender, about 8-10 minutes.
Lightly spread 2 tbsp of enchilada sauce over the bottom of a large baking dish to prevent sticking.
Peel and dice the cooked sweet potatoes into 1/2 inch cubes, then place them in a large bowl. Add the black beans, well-drained spinach, salsa, cumin and 2 tbsp of the enchilada sauce and stir until evenly combined.
Warm the tortillas so they’re soft and pliable by wrapping them in a damp paper towel and microwaving for 30–45 seconds. Working one at a time, spoon about ½–¾ cup of filling across the center of each tortilla, roll tightly, and place seam-side down in the prepared baking dish.
Pour the remaining enchilada sauce evenly over the tortillas and top with the shredded cheddar cheese. Bake until the filling is heated through and the cheese is melted, about 20 minutes. Let cool slightly before serving.
Serves: 4 | Serving Size: 2 enchiladas
Nutrition (Per serving): Calories: 379; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 1032mg; Carbohydrate: 61g; Dietary Fiber: 13g; Sugar: 11g; Protein: 16g
Nutrition Bonus: Vitamin D: 1%; Calcium: 20%; Iron: 21%; Potassium: 1226mg; Vitamin A: 35%; Vitamin C: 18%
Originally published November 13, 2017; Updated March 2026
The post Sweet Potato Black Bean Enchiladas appeared first on MyFitnessPal Blog.
Tempeh Reubens
Fermented soybean-based tempeh has a “meaty” texture and a mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember.
With the tempeh and sauerkraut, you’re getting a nice dose of probiotics because both of these foods are fermented. Plus, you’re getting a substantial serving of fiber and protein, making this meal functional, nutritious and filling.
Active time: 15 minutes Total time: 50 minutes
Tempeh Reubens
Ingredients
• 1 tbsp low-sodium tamari or coconut aminos
• 1 tbsp apple cider vinegar
• 1 tbsp whole grain mustard
• 1 tbsp honey
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1 8-oz. (227g) block of tempeh, cut into 4 thin slabs
• 2 tbsp vegan mayonnaise
• 1 1/2 tbsp low-sodium ketchup
• 2 tsp prepared horseradish
• 1 tbsp chopped dill pickles
• 1/4 tsp black pepper, freshly ground
• 8 slices sprouted multi-grain bread (try Ezekiel Sprouted Bread)
• 4 thin slices Swiss cheese
• 1 1/4 cups raw sauerkraut, drained
Directions
In a medium bowl, whisk together the tamari, vinegar, mustard, honey, paprika, and garlic powder. Add the tempeh slices and turn gently to coat in the marinade. Set aside for at least 30 minutes and up to overnight in the refrigerator to allow the tempeh to soak up the marinade.
Meanwhile, in a small bowl, combine the mayonnaise, ketchup, horseradish, pickles, and pepper; set aside.
Mist a large nonstick skillet with olive oil cooking spray and place over medium heat. Add the tempeh pieces (they will have absorbed most of the marinade) and cook until crisped and heated through, about 3 minutes per side. Remove the pan from the heat.
Place 4 slices of bread on a work surface. Put 1 slice of cheese on each piece of bread, followed by the tempeh and sauerkraut. Spread the mayonnaise mixture on the remaining slices of bread and place them dressing-side down on top of the sandwiches.
Mist the nonstick pan again with cooking spray and place over medium-low heat. Add the sandwiches and cook until the bread is crisp and the cheese has melted, about 4 minutes per side. Serve immediately.
Tip: Read labels when buying sauerkraut, as some brands are very high in sodium. Make sure to buy raw sauerkraut, which is always refrigerated. It contains live probiotics that may help gut health.
Serves: 4 | Serving Size: 1 sandwich
Nutrition (per serving): Calories: 380; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 1121mg; Carbohydrate: 47g; Dietary Fiber: 8g; Sugar: 10g; Protein: 23g
Nutrition Bonus: Calcium: 19%; Iron: 18%; Potassium: 567mg; Vitamin A: 3%; Vitamin C: 1%
Originally published February 16, 2021; Updated March 2026
The post Tempeh Reubens appeared first on MyFitnessPal Blog.
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Strength Training 101: How to Build Muscle
Cardio lovers, this one’s for you. While logging miles or crushing cycling classes does wonders for your heart and lungs, strength training deserves a spot in your routine, too. Also known as resistance training, this form of exercise does more than build lean muscle; it can help lower body fat, making it a powerful tool for improving overall body composition (1).
Current national guidelines recommend strength training at least two days per week, thanks to its wide-ranging physical and mental health benefits (2,3). The good news? You don’t need an expensive gym membership or fancy equipment to get started. From bodyweight circuits in your living room to resistance bands in the park, there are plenty of accessible ways to make strength training part of your week.
Ahead, we’ll break down what strength training actually is, why it matters, and simple ways to start adding it to your routine.
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What is Strength Training?
Strength training is a type of movement that challenges your muscles and requires them to contract (4). While commonly associated with muscular toned males lifting heavy weights in a gym, that’s not the image we want you to have. In fact, even everyday tasks, like carrying a heavy grocery bag or lifting a toddler, are forms of strength training (4).
At its core, resistance training creates stress on the muscle fibers, which then repair and grow stronger when paired with proper nutrition (4,13). Over time, this can increase muscle size as well as overall muscular strength and endurance (5).
The main goal of strength training is muscle hypertrophy, which simply means building bigger, stronger muscles (5). Whether you’re lifting free weights, using resistance bands, or working with just your body weight, consistent practice leads to adaptation. As exercises start to feel easier, gradually increasing the resistance helps continue building lean muscle and maximizing your results.
Benefits of Strength Training
MyFitnessPal dietitian Katherine Basbaum shares, “Your personal reasons for starting strength training might be to reach a specific fitness goal or body composition, and that’s completely valid! But the benefits of resistance training go far beyond aesthetics.”
In fact, research shows that regularly adding strength training to your routine can lead to:
- Increased muscle mass. Adding resistance helps you stay strong and maintain physical function as you age (4).
- Stronger bones. Resistance exercise may improve bone mineral density and help reduce fracture risk in certain populations (which becomes even more important as we get older) (6).
- Better balance. Strength training improves stability and lowers risk of falls (4).
- Improved sleep. Log better zzz’s when you pump some iron! Resistance training may support deeper, more restorative rest (7).
- Improved cardiovascular health. Strength training strengthens your heart and circulation over time (8).
- Happier mood. Studies consistently link strength training and exercise to reduced anxiety, stress, and improved overall mental well-being (9).
- Weight management. Through building lean muscle, strength training helps decrease body fat, supporting balanced body composition (1).
- Improved blood sugar control. Adding strength training may also enhance insulin sensitivity and help manage type 2 diabetes (10).
Common Types of Strength Training
Weight Training
Traditional weight training uses tools like dumbbells, kettlebells, and barbells, or basically any external weight you lift to challenge your muscles. The goal is to place enough stress on your muscles that tiny tears occur, which then repair and grow stronger over time (11).
Many people think that the only way to keep building muscle is by following progressive overload, gradually adding more weight as your muscles get stronger (12). While increasing weight is one effective method, research shows it’s not the only way. You can achieve similar muscle gains by adjusting other factors, like the number of repetitions, while keeping the weight the same (12).
The takeaway? Don’t get too caught up in complicated terms or fancy programs. Find a routine that works for you and fits your lifestyle, and you’ll still reap the benefits of strength training.
Bodyweight Movement: Calisthenics
Using your own body weight is one of the most effective and accessible ways to add strength training to your routine… anytime, anywhere (13). As both a dietitian and personal trainer, I often recommend bodyweight exercises first because they require no gym or equipment to get started.
Another great thing about bodyweight training is how easy it is to customize for your preferences or physical needs. For example, one of my clients isn’t a fan of burpees (a fantastic full-body move), so I replaced them with exercises she enjoys, like squats and lunges. The result? She actually sticks with the program!
The key takeaway: choosing bodyweight exercises you like makes it far more likely you’ll stay consistent.
Here are some bodyweight movements to spark ideas for your own routine:
- Push-ups
- Tricep dips
- Burpees
- Jump squats
- Squats
- Wall sits
- Lunges
- Plank
Tips for Getting Started
- Start Small & Build Up
Everyone has to start somewhere. If strength training is new to you, start small, using your own body weight or a set of 5-pound dumbbells. As you get used to resistance training, you will start to recognize when to bump up your weight, reps, and/or frequency of workouts.
- Stay Consistent
Fitting in 2-days a week of strength training is recommended to reap the benefits noted above (2). While this is the minimum amount, the time and frequency of your sessions will vary based on your personal goals. A good rule of thumb is to work out all major muscle groups, back, arms, chest, shoulders, core, legs, and hips (2).
- Listen to Your Body – Build in Active Recovery Days
Your body is your best tool to tap into to understand when you go push harder, and when you need to loosen your laces a bit. Allow your body time to rest, especially if you’ve challenged your muscles with increased load. Build in an active recovery and/or rest day or two. This may look like taking a yoga class, going for a nature walk, or calling it a day and cozying up with a good book.
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Top 5 Reasons Why Rest and Recovery Days are Essential
- Fuel Your Workouts
Your muscle needs protein and carbohydrates to help repair and refuel after your strength training session. Take a closer look at our MyFitnessPal pre- and post-exercise nutrition blogrecommendations for balanced snack pairings to help you feel (and fuel) your best.
Bottom Line
Strength training is a key component of overall fitness. If it’s not already part of your routine, now’s the perfect time to start. Resistance exercises don’t just build muscle, they also support your physical and mental well-being, from better sleep and improved mood to a healthier heart. The best part? You can begin with just two bodyweight strength sessions per week, no fancy equipment needed. Grab a friend, get moving, and start reaping the benefits today!
You may want to read this next
How Do I Know If I’m Eating Enough to Support My Workout
The post Strength Training 101: How to Build Muscle appeared first on MyFitnessPal Blog.
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the exact EquiLife supplements and tools I recommend
Sharing the details on Dr. Cabral’s birthday sale and my favorite products! If you’ve been considering functional lab testing, I have something for you here, too. Check out the details below!
If you’ve been thinking about running functional labs or restocking some of your wellness staples, this is one of the best times of the year to do it.
EquiLife is celebrating Dr. Cabral’s birthday with a major sale, and it includes some of the exact tools I use personally and with clients:
March 23 – 29
40% off The Big 5 Labs + Vita-Min Tox Test
33% off select supplements
Functional lab testing can feel a little overwhelming at first, so I wanted to offer something special for ya:
If you purchase ANY lab during the sale, I’ll personally review your results with you at no cost. No coaching fee; just a chance for us to walk through everything together and create a clear, simple plan.
Testing is so powerful, but it helps to have an expert guide you through the results and figure out an action plan based on your unique deficiencies and toxicities. If you purchase any lab this week, please lmk gina@fitnessista.com and I’ll make sure the results are tracked to me so we can go through them together.
the exact EquiLife supplements and tools I recommend
When everything looks “normal”… but you still don’t feel like yourself
One of the most common things I hear from clients is that they’ve been told everything looks fine, but they still feel off. Low energy, stubborn weight, hormone symptoms, and gut issues are all signs from the body that there’s an imbalance.
This is where functional testing can make such a difference.
Instead of asking, “Are you sick or not?” it looks at how your body is actually functioning day to day. It helps us identify imbalances in areas like nutrient status, stress response, detox pathways, and gut health; often long before they show up on conventional labs.
Rather than guessing and trying random supplements, we can get super specific.
The Big 5 Labs
If you’re ready to take a comprehensive look at your health, The Big 5 is the most complete option.
It combines five functional tests to give a detailed picture of what’s happening behind the scenes. I often describe it as a roadmap; it shows us not just what’s off, but WHY.
This is the option I typically recommend for clients who are dealing with ongoing symptoms or who feel like they’ve tried everything and are still not seeing progress.
It can help uncover:
Root causes of fatigue and low energy
Hormone imbalances and cortisol patterns
Gut dysfunction, including bacteria and yeast overgrowth
Nutrient deficiencies and mitochondrial function
Food sensitivities that may be driving inflammation
At 40% off, this is one of the best opportunities to run these labs at a significantly reduced cost. Get your Big 5 labs here.
The Starter Kit: the most approachable way to begin functional lab testing
If you’re not quite ready to go all in with The Big 5, the Starter Kit is an excellent entry point.
It includes the Organic Acids Test (OAT) and Hair Tissue Mineral Analysis (HTMA), which together provide a surprising amount of insight. These two tests alone can help us understand how your body is producing energy, how well you’re detoxifying, and whether there are underlying imbalances contributing to your symptoms.
This is a great option if you’re in that place of knowing something isn’t quite right but wanting a more approachable first step.
It can reveal:
Vitamin and mineral deficiencies
Detox pathway efficiency
Mitochondrial (energy) function
Gut markers related to yeast and bacteria
Even with just these two tests, we’re able to create a very targeted plan. It’s at an awesome price right now, too. Check it out here.
While testing gives us the data, there are also a few foundational supplements that I consistently use and recommend because they support the body in a simple, effective way.
My go-to EquiLife supplements
Daily Nutritional Support
This is one of the easiest ways to cover your bases nutritionally, especially during busy seasons.
It’s a comprehensive shake that provides protein, fiber, vitamins, minerals, greens, and digestive enzymes in one place. I often use it as a quick breakfast or an easy option on days when meals are more rushed.
It supports:
Balanced blood sugar
Sustained energy throughout the day
Nutrient intake without overcomplicating things
Digestive support through added enzymes
Get your DNS here – they have a new Strawberry flavor too that is DELICIOUS.
Full Spectrum Magnesium
Magnesium is one of the most common deficiencies I see, and it impacts so many systems in the body.
This blend is designed to support multiple functions at once, making it more effective than a single form.
It can help with:
Sleep quality and relaxation
Muscle recovery and tension
Nervous system regulation
Stress resilience
Melatonin
Melatonin can be a helpful tool when sleep is disrupted, whether from stress, travel, or changes in routine.
I tend to use it more strategically rather than as a long-term nightly habit, especially during seasons when sleep needs extra support.
It supports:
Falling asleep more easily
Circadian rhythm regulation
Deeper, more restorative sleep
Adrenal Energy
For days when energy feels low, this is a great alternative to relying on caffeine.
It’s designed to support the body’s natural energy systems and adrenal function without creating a spike and crash effect.
It can help with:
Energy production
Mental clarity and focus
Supporting adrenal function during fatigue
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Adrenal Soothe
On the opposite end of the spectrum, this is what I reach for during high-stress periods.
It’s designed to calm the nervous system and support balanced cortisol levels, which can be especially helpful when you feel wired, anxious, or overstimulated.
It supports:
A calmer stress response
Nervous system regulation
Balanced cortisol levels
A greater sense of calm during busy or overwhelming seasons
You can check it out here.
I also use and love the Universal Binder and the Omega 3 support (the liquid is so nice because you don’t have to swallow an extra capsule). We also have a group detox coming up in May if you’d like to get your kit now!
Why testing changes everything
Supplements can absolutely be helpful, but reality is that if you’re taking supplements without testing, you could just be making expesive guesses.
Testing allows you to stop guessing and start working with your body in a much more intentional way. Instead of trying a little bit of everything, you can focus on exactly what will move the needle. (And usually this means you can take LESS than what you’re currently taking!) This is when you can start to see huge, meaningful changes in your energy levels, digestion, sleep, and how you feel througout the day.
My bonus this week
If you decide to run any lab during the sale, I’d love to support you in making sense of your results.
I’ll personally review everything with you and help you understand what it means, what’s out of balance, and what your next steps can look like.
There’s no additional fee for this; it’s a little something I’d love to do to support my friends and help you understand your unique imabalances and what we can do about it! If you purchase a lab, just send me a copy of your confirmation to gina@fitnessista.com and I’ll add you to my client portal so we can go through these together.
Functional testing has been one of the most impactful tools in my own health journey and in my work with clients. It’s changed my life and it’s been such an amazing gift to share it with others.
If you have questions or want help deciding which option makes the most sense for you, I’m always here to help.
Have an amazing day and I’ll see you soon!
xo
Gina
