Latest Blog Posts

A Fresh Start To Fall

A Fresh Start To Fall

What is it about fall that just feels like a time of year to re-group and set some new plans into action? I don’t know about you but fall for me is my favorite season! The beautiful colors, bright sunny days and cool, crisp mornings, squash, pumpkin and crockpot meals…ugh! Love it all!

Making Friends Beyond 40: How Do You Define Friendship

Making Friends Beyond 40: How Do You Define Friendship

Authentic friendship is created. It isn’t something that just happens due to shared proximity or interests. It isn’t measured in the amount of time spent together or alignment of all your beliefs. In fact, most of my friends share opposite political views than my own. Not many share my religious beliefs and rarely do I get to spend as much time with them as I would like. Authentic friendship actually transcends those things.

Improve Your Health: Pack Your Bags and Travel!

Improve Your Health: Pack Your Bags and Travel!

If you’re anything like me, some of your best memories in life involve times of travel. We all think of travel as a splurge, a way to get away from “real life” and something we only do a few times per year. But if we want to create a higher level of health, we need to include travel into our “real life”, not as a way to escape it!

What About The Rest Of Us?

What About The Rest Of Us?

In the world of fitness, the only highlights you ever see are the huge success stories. The gal who lost 30 lbs. in 30 days. The guy who went from “flab to fab” by doing a “high intensity” workout 3x per week.

Getting Back To Nature: We Are Connected To The Earth

Getting Back To Nature: We Are Connected To The Earth

There is something therapeutic about digging your hands into the earth. The smell of rich, pungent soil and the warmth of the earth in your hands as you plant vegetables to nourish your body or maybe flowers to nourish your spirit. We are one with nature.

Be Brave!

Be Brave!

I can remember, as if it were yesterday, walking into my very first day of kindergarten. Clasping tightly to my mother’s leg, crying uncontrollably and begging her not to make me go. One of my older, teenage sisters was there too, also begging my mom not to make me go. She was as heartbroken for me as I was. The baby of the family after all, with four older sisters to help protect me from anything that could disrupt my world.

The Proper Way To EAT A Salad

The Proper Way To EAT A Salad

Not all salads are created equal.

When it comes to EATing healthy, for some reason salads always seem to be the first thing to pop into peoples’ minds. We assume a bowl full of greens and some veggies is always a better choice than a plate full of food. But, that’s not always the case.

5 Things You Can Do To EAT Healthy When Short On Time

5 Things You Can Do To EAT Healthy When Short On Time

Dedicating a few hours one day per week for food prepping is hands down the optimal way to set yourself up for success in terms of healthy eating. But what happens when you just don’t have time to do that. Maybe you’ve been traveling, have a a particularly heavy load at work, kids’ schedules are hectic or maybe even you just aren’t at a point in your journey where you can make food prepping happen.

The Healthy Guide to EATing Carbs

The Healthy Guide to EATing Carbs

Unfortunately, in the nutrition world, we have gotten into this terrible habit of vilifying foods. “Eggs will give you high cholesterol and kill you!” “Red meat clogs your arteries!” “Fat will make you fat!” “No, wait! Carbs make you fat!”

Who Are You Really?

Who Are You Really?

In preparing to register my daughter for a new school, I had to dig out her original birth certificate. She was born 11 years ago, in Jiangxi, China and we adopted her at age 8 months. This is our “story” and honestly, this many years later, we don’t think much of it.

4 Protein Packed Dinners You Can Make in 20 Minutes or Less

4 Protein Packed Dinners You Can Make in 20 Minutes or Less

By now you are probably well aware of my cardinal rule when it comes to nutrition…protein first at every meal! The importance of adequate protein in your diet cannot be overstated. Rarely do I come across people who are consuming enough of it and they do not realize the importance of this muscle building nutrient in terms of improving body composition.

Why The Most Popular Diets Are Making You Fat

Why The Most Popular Diets Are Making You Fat

When it comes to losing weight or improving health, the vast majority of people seek out some magic “answer”. Approaching the body as if it is some mystery to be solved and one diet is going to cure all their problems. Surely, there has to be some way to fast-track and obtain that ideal body! I’m here to tell you there isn’t one diet that will solve all your problems. In fact, the diets you are trying are actually making you fatter.

How Much Fat Should I Eat?

How Much Fat Should I Eat?

How much fat should I eat?

The answer is, it depends.

Each of us are individuals and we have different requirements based upon our activity, our goals, our basal metabolic rate, and our fat/skeletal mass ratios.

Fat Burning Foods

Fat Burning Foods

If you are already eating REAL food (which is food that can be caught, killed or grown), there are certain foods you can incorporate into your diet that will help shed unwanted fat.

Are You Bringing Kindness Into the World?

Are You Bringing Kindness Into the World?

What I am about to say is going to take some serious self-reflection and is guaranteed to make you squirm. But, in the wake of the school shooting in Florida this past week, I’m just fine with making some people think a little deeper about the role they play within their own families and the welfare of the world at large.

Coconut Peanut Butter Bombs

Coconut Peanut Butter Bombs

If you have followed me for any length of time, you have surely heard my rant about “treats”. A treat by definition is something you partake in on RARE occasion. The trouble we have gotten ourselves into as a society these days is we don’t know the difference between a splurge and everyday life.

The Guide to Healthy Fats

The Guide to Healthy Fats

We need adequate fat to support metabolism, signal cells to support hormone production, immunity and nutrient absorption. Having enough fat in your diet will also keep you full between meals and help regulate blood sugar.

How To Look Good Naked

How To Look Good Naked

What’s your primary motivation for exercising and eating clean? If you say it is because you want to look good, it doesn’t mean you’re vain and if you’re willing to admit it, it probably means you’re fairly honest 😉

Super Bowl Menu Ideas & Tips

Super Bowl Menu Ideas & Tips

It is simple enough to enjoy the big game without blowing up your gut. Here are few healthy tips and a few of my favorite recipes to help you enjoy the game without feeling like crap!

It Doesn’t Have To Be This Hard!

It Doesn’t Have To Be This Hard!

Why is everybody trying to make everything much more difficult than it has to be?

As a whole, we have worked ourselves into a mindset that if something is going to be effective, it has to be reallllllly HARD or reallllly COMPLICATED.

3 Daily Practices That Will Completely Change Your Life

3 Daily Practices That Will Completely Change Your Life

There is a certain energy around the start of a new year when we tend to focus on the areas of our life we want to make improvements. I personally eat these times up! The natural sense of creating something new, which typically leads to me waking long before my alarm clock goes off and chomping at the bit to get started on the tasks I have laid out for myself in the coming months.

Healthy Fast Turkey Mexi Bowls!

Healthy Fast Turkey Mexi Bowls!

The beauty of this simple recipe isn’t about what it has but what it doesn’t have! It is free of preservatives and an unnecessary laundry list of ingredients found in most taco seasonings and tortillas.

Keep Your Head In The Clouds But Get Your Feet On The Ground

Keep Your Head In The Clouds But Get Your Feet On The Ground

The practice of “grounding” or “earthing” means to walk with your bare feet on the earth’s surface. Preferably while it’s wet but that isn’t absolutely necessary. It is a practice I was introduced to several years ago and can speak from personal experience on how it has improved my energy levels.

You Make Me Shine!

You Make Me Shine!

I turned 45 this past week. Birthdays aren’t typically monumental days for me. That is not to say I don’t enjoy having a day to celebrate with those I love and have an excuse to do whatever I desire; of course, I eat that up! But I don’t put too much stress on turning another year older.

Say Out Loud Your Thanks In Casual Gratitude

Say Out Loud Your Thanks In Casual Gratitude

Most of us have a tremendous amount to be thankful for and during the “formal season” of giving thanks, we do a pretty darn good job of showing our gratitude. Tis’ the season! Reminders are popping up all around us to “give thanks” or to “be grateful”.

Super Food Explosion Salad

Super Food Explosion Salad

This salad takes 5 minutes to assemble and is full of all the macros you need and an abundance of antioxidants!

It’s my “go to” quick dinner when I’m whipping up dinner for one!

How Is Your Pretend Life Working For Ya?

How Is Your Pretend Life Working For Ya?

The trouble with truth is it always seems to find its way into our lives. No matter how much we try to avoid it, that sneaky little bastard always seems to show up, especially when most uninvited! Deep down inside, people typically know what the truth is, but they are afraid to face it so it seems much easier to just pretend.

Rosemary Steak Bites

Rosemary Steak Bites

This recipe takes just a few minutes to prepare. Serve with a side of steamed broccoli for a perfect dinner of protein, healthy carbs and fats.

Hey Ladies! Are You Making These 5 Weight Loss Mistakes?

Hey Ladies! Are You Making These 5 Weight Loss Mistakes?

I don’t need to tell any of you how different our bodies are from those of men. When it comes to fat-loss, I hear from women all the time how unfair it is that their husbands or boyfriends can lose weight “just like that” and they struggle to drop a mere 5 lbs. Well, fair or unfair, our bodies are simply made for an entirely different purpose than that of men and when you understand this, you will unlock a new level of understanding of how to lose body fat.

What Things Do You Need to Let Go and What Matters Most

What Things Do You Need to Let Go and What Matters Most

I am not overly attached to much of anything. The people I love, the authentic relationships I’ve created and my dedication to living my life with purpose are about it. When it comes to physical possessions, I lose very little sleep when things change or when it’s time to let them go. Houses, cars, clothing, my hair, jobs, you name it and throughout my life, I’ve been able to move on without any real emotional attachment to these things.

Only You Get to Define Your Own Beauty

Only You Get to Define Your Own Beauty

How do you define beauty? Typically, people tend to refer to physical traits when they think of the word. Resorting to the formal definition of the word: “a combination of qualities, such as shape, color, or form, that pleases the aesthetic senses, especially the sight.”

Embrace the Struggle to Find Happiness

Embrace the Struggle to Find Happiness

My husband and I celebrated our 21st wedding anniversary a few weeks back. When we were figuring out what to do to celebrate, we both agreed not killing each other was probably enough for this year. A good sign, we could agree on something.

Healthy Eating Starts In Your Mind

Healthy Eating Starts In Your Mind

Food is the essential of life. Without it, life does not exist. Yet so many are living in a state of constant battle with food. I am not just talking about those with diagnosable eating disorders; I am talking about the vast majority of people out there!

Who Has Your Best Interest At Heart?

Who Has Your Best Interest At Heart?

Wouldn’t you love to know you could undoubtedly trust the advice you were getting with food and health?

While immersed in my morning routine today, I was searching for some inspiration for my writing. A big shout out goes to one skinny, uninformed, overpaid online “trainer” for setting my mind in motion!

Living What You’d Want for Them

Living What You’d Want for Them

I was getting ready to go to an event awhile back and my daughter, Scarlett, who is now 10 years old said to me, “why do you look so fancy?” It made me chuckle because I was far from dressed up. I simply had non-gym clothes on and a little makeup to help me look presentable to the outside world!

Don’t Dig Through Other People’s Flowers

Don’t Dig Through Other People’s Flowers

As I was pulling into the grocery store parking lot the other day, someone else was pulling out of a spot right up front. Perfect…front row parking! As I sat there across the aisle, patiently waiting for the spot, a woman who was clearly oblivious to anything going on around her pulled in behind the person pulling out and just eased right into the spot I was waiting for.

Shake the Shake

Shake the Shake

What is it about a liquid meal that is so exciting? No really…I’m being 100% serious?

I can literally see the excitement rise in people’s voices as they describe their delicious, fruity, vegetably (not actually a word), protein packed liquid goodness they enjoy each morning to start their day!