Zoe Kern, Spétses (2026)

04/09/2021

Don’t love veggies but want to eat more of them? ⁣
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Here are my favorite ways to “hide” veggies in my food!⁣
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1. SMOOTHIES! They are by far my favorite way to have a complete nutritious breakfast snack. While I choose to load up my smoothies with lots of thing some they can be simple, easy, quick and delicious with just a few things. ⁣
+ Nondairy or dairy milk or water base ⁣
+ Handful of greens or veggies (carrots, cucumber or celery are easy to go unnoticed)⁣
+ Protein (options: powder, collagen, h**p seeds and/or nut or sunflower butter)⁣
+ 1-2 handfuls of fruit ⁣
+ Healthy fat: 1/2 avocado or nuts if you didn’t add them already ⁣
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2. BAKED GOODS! There are plenty of yummy muffin, breads, cookies 🍪 etc. recipes that incorporate zucchini, carrots, greens and more! ⁣
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3. SOUPS! Blending cooked cauliflower with a bone broth makes for a creamy delicious soup base! Add some nutritional yeast and you have a creamy cheesy base! ⁣
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Here’s to you, thriving from within. 💚

27/08/2021

25 Additional Grams of PROTEIN daily!⁣
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That’s roughly what you need additionally to your diet during pregnancy! ⁣
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For fertility, protein is essential for follicle development and high in zinc supporting progesterone production!⁣
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Easy way to calculate roughly how much protein to eat daily? ⁣
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Divide your weight in half and that’s ROUGHLY the amount of protein to eat on a daily basis. ⁣
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*Reminder that everyone is unique and has unique health needs so this is just a starting point, not a rule. ⁣
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If you are very active you probably need more. ⁣
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Pregnant? Add those 25 additional grams! ⁣
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Great plant-based sources include:⁣
- Nuts & nut butters 🥜 ⁣
- Legumes⁣
- Quinoa⁣
- Oats ⁣
- Tofu⁣
- Tempeh⁣
- Spirulina ⁣
- Nutritional yeast ⁣
- Wild rice⁣
- H**p & chia seeds ⁣
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Here’s to a protein-packed day and THRIVING FROM WITHIN. 🤍

21/08/2021

Simple and effective. Use this as a starting point. Modify and switch up to your preferences and dietary needs! ⁣
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Here’s to thriving from 𝐰𝐢𝐭𝐡𝐢𝐧. 💚⁣

04/08/2021

While the steps, mileage, and elevation was fun to track, it was the smiles, laughs, raw emotions, and deep connection that this quality time filled my cup up with on this early morning adventure ⛰🤍. ⁣
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Exercise looks different for everyone. ⁣
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Sometimes it’s playing in the yard with your pups or kiddos. ⁣
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Sometimes it’s the gym, a bike 🚴🏼 ride or yoga 🧘🏻‍♀️.⁣
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Sometimes it’s blasting music 🎶 and dancing in the kitchen while you cook. 👩🏻‍🍳 ⁣
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Maybe it’s cleaning 🧼 or tidying up. ⁣

Whatever it is, you know you best and that’s the right thing for you. ⁣
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Maybe you want it to look differently and maybe you don’t. Either is perfectly fine. ⁣
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Whatever activity is your form of exercise today can it also fill your cup up? ⁣
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Pouring some of my cup into yours for whoever needs it today. 🤍☕️

30/07/2021

What does it mean to be a COACH? ⁣
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As I started to embark on my journey to become a coach I thought, what does it REALLY mean to be a coach vs. anyone else? ⁣
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𝐂 - Caring with compassion⁣
𝐎 - Observing with curiosity⁣
𝐀 - Appreciating even the smallest kernels of progress⁣
𝐂 - Challenging clients with new ideas or information that doesn't overwhelm⁣
𝐇 - Helping by giving tools and resources⁣
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I believe I am meant to COMPLIMENT your life, that means compliment your other doctors, healthcare professionals, your way of thinking and being and knowing what is best in your own life. ⁣
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I am here for YOU. ⁣
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YOU are the expert in your own life. ⁣
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I am here to help you achieve YOUR goals.⁣
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I meet you wherever YOU ARE on YOUR UNIQUE journey.⁣
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You are exactly where you are supposed to be. Together, we will move in whatever direction YOU decide. ⁣
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Okay, I’ll stop yelling now.

Who is ready to kick their goal’s butt?⁣
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🙋🏻‍♀️💪🏼👊🏼♥️

05/07/2021

𝐃𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐞𝐚𝐭 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐲𝐮𝐦𝐦𝐲 𝐟𝐨𝐨𝐝𝐬 𝐚𝐧𝐝 𝐬𝐧𝐚𝐜𝐤𝐬 𝐲𝐨𝐮 𝐥𝐨𝐯𝐞 𝐛𝐮𝐭 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐥𝐨𝐨𝐤 𝐟𝐨𝐫 𝐰𝐡𝐞𝐧 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐛𝐫𝐚𝐧𝐝𝐬 𝐭𝐨 𝐛𝐮𝐲? ⁣
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Do you get stressed grocery shopping like I used to because the packaging says “All Natural” or “Healthy” or “Keto” or “High Fiber” or “No Added Sugar” or anything else that makes you feel like it should be healthy but you’re just not quite sure if it is? 🧐 ⁣
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Do you want to learn quick tips and tricks and tools to learn how to read a nutrition label, know what brands to buy and not have to make any drastic changes to your lifestyle in UNDER AN HOUR?! ⁣
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Link in my bio to sign up for a virtual Pantry Makeover Session!!! ⁣
>>

04/01/2021

Shoutout to these two for being the beating heart and soul of my 2020. 🤍⁣⁣⁣
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Instead of resolutions or goals, I like to set intentions for the new year, but only committing one day, one moment, ☝🏼 kernel at a time. ⁣⁣
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2021 is here and these are intentions I will recommit to each day, forgive and give myself grace when I forget, and celebrate the successes and challenges along the way:⁣⁣⁣
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☀️𝐒𝐮𝐫𝐫𝐞𝐧𝐝𝐞𝐫 & 𝐫𝐞𝐬𝐢𝐬𝐭 𝐥𝐞𝐬𝐬 ⁣⁣⁣
☀️𝐋𝐞𝐚𝐧 𝐢𝐧𝐭𝐨 𝐚𝐜𝐜𝐞𝐩𝐭𝐚𝐧𝐜𝐞 ⁣⁣⁣
☀️𝐋𝐞𝐭 𝐠𝐨 𝐨𝐟 𝐚𝐭𝐭𝐚𝐜𝐡𝐦𝐞𝐧𝐭 𝐰𝐢𝐭𝐡 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 ⁣⁣⁣
☀️𝐓𝐫𝐮𝐬𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 ⁣⁣⁣
☀️𝐄𝐧𝐣𝐨𝐲 𝐭𝐡𝐞 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 ⁣⁣⁣
☀️𝐅𝐮𝐞𝐥 𝐚𝐧𝐝 𝐧𝐨𝐮𝐫𝐢𝐬𝐡 𝐦𝐢𝐧𝐝, 𝐛𝐨𝐝𝐲 & 𝐬𝐨𝐮𝐥⁣⁣⁣
☀️𝐒𝐥𝐨𝐰 𝐝𝐨𝐰𝐧, 𝐩𝐚𝐮𝐬𝐞 𝐚𝐧𝐝 𝐛𝐞 𝐜𝐮𝐫𝐢𝐨𝐮𝐬 ⁣⁣⁣
☀️𝐅𝐞𝐞𝐥⁣⁣⁣
☀️𝐋𝐨𝐯𝐞 𝐝𝐞𝐞𝐩𝐥𝐲 ⁣⁣⁣
☀️𝐁𝐫𝐢𝐧𝐠 𝐥𝐢𝐠𝐡𝐭 𝐰𝐡𝐞𝐫𝐞𝐯𝐞𝐫 𝐈 𝐠𝐨 ⁣⁣⁣
☀️𝐋𝐢𝐬𝐭𝐞𝐧 𝐦𝐨𝐫𝐞 ⁣
☀️𝐇𝐞𝐥𝐩 𝐨𝐭𝐡𝐞𝐫𝐬 ⁣
☀️𝐂𝐡𝐨𝐨𝐬𝐞 𝐠𝐫𝐚𝐭𝐢𝐭𝐮𝐝𝐞 ⁣⁣⁣
☀️𝐋𝐚𝐮𝐠𝐡 𝐚𝐧𝐝 𝐡𝐚𝐯𝐞 𝐟𝐮𝐧 ⁣⁣⁣
☀️𝐌𝐚𝐧𝐢𝐟𝐞𝐬𝐭 𝐦𝐲 𝐝𝐞𝐬𝐢𝐫𝐞𝐬 ⁣⁣⁣
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Can you let go of attachment and stress that typically comes with New Years resolutions and focus on intentions instead? Focus on the moment in front of you, the day you are in and nothing more. You’ve got this. 💪🏼❤️

25/12/2020

Merry Merry Everything from our little family to yours! ❤️

16/12/2020

Does anyone else like to wrap presents to themselves from themselves? 🎁 ⁣
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Since my holiday plans consist of lounging around the house, baking, watching Christmas movies, and listening to Christmas music I started getting myself some ultra comfy clothes “To: Me From: Me”.⁣
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I mayyyy have worn one of them early, maybe possibly the cute sweatshirt and sweats combo shown in the pic but I plan on wrapping them back up! 😉 ⁣
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Head over to to check out all the incredibly cute loungewear they have this month as you plan out all your holiday movie marathons coming up! ⁣
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12/12/2020

Spanakopita is one of my favorite foods. It reminds me of my Dad’s side of the family. 🇬🇷🤍 ⁣⁣⁣⁣⁣
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This recipe has evolved over the years through all the phases of my life. ⁣⁣⁣⁣⁣
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Here’s the version representing me today.
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𝐙𝐨𝐞’𝐬 𝐒𝐩𝐚𝐧𝐚𝐤𝐨𝐩𝐢𝐭𝐚⁣⁣⁣⁣⁣
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: ⁣⁣⁣⁣⁣
2 rolls (1 box) of Athens brand fillo dough thawed 24 hours in the fridge before using ⁣⁣⁣⁣⁣
Olive oil to brush on fillo dough sheets⁣⁣⁣⁣⁣
1-1.5 lbs. fresh spinach⁣⁣⁣⁣⁣
½ yellow onion, chopped finely⁣⁣⁣⁣⁣
6 Green onions, chopped finely⁣⁣⁣
10 oz. Feta cheese, remove from brine, pat dry then crumble⁣⁣⁣⁣⁣
10 oz. Ricotta cheese⁣⁣⁣⁣⁣
½ cup Parmesan cheese ⁣⁣⁣⁣⁣
¼ cup Manchego cheese⁣⁣⁣⁣⁣
1 tbsp. Fresh dill, chopped⁣⁣⁣⁣⁣
¼ cup Fresh parsley, chopped⁣⁣⁣
2 eggs⁣⁣⁣⁣⁣
Salt & pepper to taste⁣⁣⁣⁣⁣
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𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬:⁣⁣⁣⁣⁣
Preheat the oven to 350 degrees.⁣⁣⁣⁣⁣
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Heat a skillet with 1 tbsp olive oil and toss in spinach for just enough time to wilt. Remove from heat, drain all liquid completely. Chop dried, wilted spinach and set aside in a large bowl. ⁣⁣⁣⁣⁣
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Reusing the same skillet, add 1 tbsp of olive oil. Sauté onions & scallions for 3-5 minutes until lightly browned. Set aside to cool then add to the bowl with the spinach. ⁣⁣⁣⁣⁣
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Add cheeses, fresh herbs, eggs, salt & pepper to the bowl with spinach/onion mixture. Mix well. ⁣⁣⁣
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Unroll one roll of fillo dough (keep second roll in the fridge until 15 mins before you use it). Cover the sheets with a damp towel to prevent drying. ⁣⁣
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Place one sheet of fillo on clean surface (I use a big cutting board) and lightly brush with olive oil. Repeat with two more layers of fillo. Cut the layered fillo into four even strips horizontally. ⁣⁣⁣⁣⁣
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Place one tablespoon of filling about 1” from corner of each strip. Fold one corner of fillo diagonally across to opposite edge to form a triangle. Continue to fold triangle onto itself. ⁣⁣⁣⁣⁣
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Repeat process until all the fillo dough or all filling is used. Place triangles seam side down on ungreased cookie sheet. Brush the top of all the triangles with olive oil.⁣⁣⁣⁣⁣
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Bake for 23 to 25 minutes or until golden brown. Enjoy!

04/12/2020

‘𝐓𝐢𝐬 𝐭𝐡𝐞 𝐬𝐞𝐚𝐬𝐨𝐧 𝐟𝐨𝐫 (𝐟𝐢𝐥𝐥 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐥𝐚𝐧𝐤). ⁣⁣
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What was the first thing that popped in your mind? ⁣⁣
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Was it “unhealthy food”, “gaining weight”, “lots of sugar”? ⁣⁣
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OR ⁣⁣
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Was it “quality time”, “Christmas music”, “cooking yummy recipes”, “spending time with the people I can spend time with and having fun”, orrrr maybe “wearing new cozy holiday loungewear and decorating our tree 🎄while blasting Michael Bublé’s Christmas album, baking cookies and watching Christmas vacation with my husband and puppy all at the same time” (me)? ⁣⁣
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Whatever it was, what can you learn about yourself from that initial thought that popped in your head? ⁣⁣
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GET CURIOUS. When we STOP 🛑 , and notice our thoughts, even just one, we can start to learn about ourselves in the best way. ⁣⁣
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We can start to know ourselves. We can reprogram thoughts and beliefs we don’t love and CELEBRATE the fact that we now have the ability to do something about it! ⁣⁣
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If you didn’t love the first thing that popped in your head follow these steps to do something about it:⁣⁣
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𝟏. 𝐆𝐞𝐭 𝐜𝐮𝐫𝐢𝐨𝐮𝐬, ask yourself “Why did I think that?” Dip deep to discover where that thought came from in your life and past experiences.⁣⁣
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𝟐. Once you figure out the root of WHY, ask yourself “Is this something I like about myself or something I’d rather leave in the past?”⁣⁣
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𝟑. If you like it >> 𝐂𝐄𝐋𝐄𝐁𝐑𝐀𝐓𝐄 that you are being true to yourself ⁣⁣
If you don’t like it >> 𝐂𝐄𝐋𝐄𝐁𝐑𝐀𝐓𝐄 that you realized that about yourself and brought attention to it so that you can do something about it.⁣⁣
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𝟒. 𝐓𝐞𝐥𝐥 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 💯 % 𝐜𝐨𝐦𝐦𝐢𝐭𝐭𝐞𝐝 to staying true to yourself by keeping it or letting it go.⁣⁣
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𝟓. To let it go - pick out a new thought that DOES support you. Repeat that to yourself then say it to yourself every time you think the original thought that didn’t serve you. ⁣⁣
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If you need support this holiday season, I’ve got your back. If you need help on where to start, shoot me a message! ⁣⁣
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‘𝐓𝐢𝐬 𝐭𝐡𝐞 𝐬𝐞𝐚𝐬𝐨𝐧 𝐭𝐨 𝐛𝐞 𝐲𝐨𝐮𝐫 𝐭𝐫𝐮𝐞𝐬𝐭 𝐲𝐨𝐮. ❤️⁣
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22/11/2020

PSA: I’m not a food photographer BUT I do suggest making this 𝐏𝐚𝐥𝐞𝐨 𝐍𝐮𝐭-𝐅𝐫𝐞𝐞 𝐙𝐮𝐜𝐜𝐡𝐢𝐧𝐢 𝐁𝐚𝐧𝐚𝐧𝐚 𝐆𝐫𝐞𝐞𝐧 𝐁𝐫𝐞𝐚𝐝 🍌 🍞. ⁣⁣
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:⁣⁣
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- 1 cup shredded zucchini (I used two small zucchini)⁣⁣
- 2 mashed ripe medium bananas⁣⁣
- 2 eggs⁣⁣
- 1/4 cup tahini ⁣⁣
- 1/2 cup sunflower butter ⁣⁣
- 1-2 tbsp maple syrup (I used one heaping tbsp and it was just a touch of sweet so add another if you prefer a little sweeter)⁣⁣
- 1 tsp pure vanilla extract ⁣⁣
- 1/2 cup coconut flour⁣⁣
- 1/2 teaspoon baking soda⁣⁣
- 1 scoop of unflavored collagen (optional but highly recommend - I used multi-collagen)⁣⁣
- 1 tsp cinnamon ⁣⁣
- 1/8 tsp pink salt ⁣⁣
- 1/2 cup chocolate chips (I used gems to make this paleo)⁣⁣
- 1/4 cup chocolate chips (set aside to put on top)⁣⁣
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𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬:⁣⁣
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Preheat oven to 350 degrees F. ⁣⁣
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Line a bread pan with parchment paper. ⁣⁣
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Mix wet ingredients. Add in dry ingredients and mix until well combined. Fold in 1/2 cup chocolate chips. ⁣⁣
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Pour batter in the bread pan and sprinkle 1/4 cup chocolate chips on top or down the middle in a straight line (like I did in the picture). ⁣⁣
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Bake for 38-40 minutes or until a toothpick comes out clean. ⁣⁣
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*If you noticed, I called this GREEN bread. That’s because using sunflower butter made the top of the bread turn a dark green color. Doing a quick search sunflower seeds contain chlorophyll which turns baked goods green after reacting with the baking soda in the heat/cooling process. ⁣⁣
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There’s your fun KERNel fact for the day! ⁣⁣
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Bon Appétit!

Zoe Kern

04/09/2021

27/08/2021

21/08/2021

04/08/2021

30/07/2021

05/07/2021

04/01/2021

25/12/2020

16/12/2020

12/12/2020

04/12/2020

22/11/2020

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