When it comes to nutrition, yes, WHAT you eat is key. But sometimes, going cold turkey & completely overhauling your food choices can downright cause insanity. In my trainings at Duke Integrative Medicine as a professional integrative health & wellness coach, and in my Functional Nutrition trainings as well, I've learned some key nuggets of intel … Continue reading Why science suggests spreading your meals 6 hours apart may be your key to weight loss & fat burn
The 7-Day Health Challenge gives you NEW mindset hacks to pinpoint your health & wellness Struggle Zones It's heeeere. The first day of spring has come & gone and APRIL is mere DAYS away!! Some of you have been on spring break, and while you may not have vacationed, you might still be in #VacationMode with your usual healthy … Continue reading 7-Day Spring Health Challenge: Get Science-Backed Tips to Pinpoint Your Health & Wellness Struggle Zones
Our thought patterns & emotions deeply impact nearly every illness we can get - from arthritis to headaches, from the common cold to cancer. What does this mean? That our mind, brain and body are all chattin' it up with each other all. the. time. What's more? You can help these major pieces of who … Continue reading How Stress Makes You Fat: 5 Ways to Strengthen Your Mind-Body Connection and Slim Down in the Process
You know the basics: A forkful of salad is healthier than a mouthful pizza. Get your hand out of the late night Doritos bag and onto a warm mug of herbal tea instead. Blah Blah Blah, right? But what if you just don't care about the repercussions in that moment? What if you're sick of … Continue reading 8 Tricks to Eat Healthy Even When You’re Not Motivated
Defeat that villain inside you that's killing your healthy vibe! Here's how to slay it & thrive in health for the long haul. Tight on time? Tap here to watch the video instead of reading the blog & tap here for your free download of the 5 Step Blueprint! If you’re sick of starting a new nutrition or fitness … Continue reading Overcome Your Most Frustrating Health Challenges with this 5 Step Blueprint to Reaching Your Biggest, Boldest Health Goals
Whether you're new to the Whole30, or this is your third attempt, you may have some fears around the strict guidelines for a full 30 days. That's where a modified Whole30 may be your best bet. All grains, dairy, sugar, beans, lentils, soy, peanuts, alcohol and certain additives are off limits for an entire MONTH?! … Continue reading How to Modify the Whole30 and Still Have Success: 3 Ways to Make Your Whole30 More Flexible, with Sample Days
When you hear talk about cutting back on sugar, do you feel like you don't really consume THAT much? That protein bar is HEALTHY, right? Eating dark chocolate every single day is GOOD for you, right? Depriving yourself of sweets will just BACKFIRE, right? Well, it all depends on what you're going for. And if … Continue reading Why is Added Sugar So Bad? The Dangers of Added Sugar & 3 Tips to Cut Back
When it comes to practicing mindfulness, do you feel like it's just not your bag? When hearing about cutting sugar, do you feel like you don't really consume THAT much? Even if you're somewhere in between, if you're looking to live a healthy life it's crucial to understand the science behind why overconsumption of added … Continue reading Why Sugar Shortens Your Life & Mindfulness Lengthens It
Halloween 🍭 Thanksgiving 🥧 Christmas 🍪 oh my... As the great Lady Gaga once said, "you're givin' me a million reasons" to fall off the healthy train for a full 90 days!? How can we combat that common holiday downward spiral? With a hyper-focused reset that's the complete opposite of all or nothing. If you caught my post … Continue reading Week 1 of the 21 Day Challenge: Added Sugar, Morning Movement, Mindful Moments
Take the 21 days between Halloween & Thanksgiving this year to clean up any undesired habits October may have gifted you 😉 Oh October, how I love thee. Your crisp fall air, multi-colored foliage leaves, pumpkin spice candles 🍁 🍂 … But Miss October, sister, you also bring out the sugar dragon within me! 🍬🐉 Making me crave… Continue Reading →
You're avoiding carbs. You miss bread, crackers, rolls, chips, and so many other warm or crunchy things. If you're doing a Whole30, you can't even have paleo bread, or gluten free grains, or baked goods made with almond flour. Nope! Nada. But you want something whole. Something to help your satiety and make your brain … Continue reading Roasted Butternut Squash Recipe: The Best Non-Egg Whole30 Breakfast
Smoothies. Some of us can't live without them. Some of us don't get what all the hype's about! No matter which category you vibe with - the ingredients in this recipe will very likely have you skippin' over to your trusty blender by the end of this post ... Let's first talk about WHY the … Continue reading Now You Can Drink Your Greens, Fight Infection & Actually ENJOY It!
Meal prep isn’t always easy. Having already-made healthy lunches for the workweek sounds awesome, but it can be hard mapping out each recipe, detailing your grocery list, finding time to cook it all – especially during our precious weekends! But having made-ahead, whole food meals, pre-chopped veggies and cooked protein are ESSENTIAL to following a … Continue reading The Best Meal Prep Meals for Your Busy Workweek
Winter, spring, summer or fall - I love me a good, hearty stew. It's like the perfect meal, amiright?! Veggies, fat, protein, spices, slow cooker if you've got the time, done, boom. Perks of this healthy crock pot stew: This recipe right here is perfect for the whole fam. My husband ate two HUGE bowls of … Continue reading Whole30 Approved, Winter Slow Cooker Moroccan Chicken Stew!
Goals. Resolutions. Intentions. Call them what you want, but basically we’re just recognizing that we want something for ourselves. Trimmer quads. A promotion. A longer run. Communicating with love. While we may list these intentions out, how are we actually tracking our progress on on goals? We must, Must MUST think about & track our goals … Continue reading #Goals: The Secret to Keeping & Crushing Them