My morning routineMay 02, 2023One question I get asked pretty often is about my morning routine. Most people are shocked to hear that I naturally wake up before 6:30am feeling completely rested. Continue reading →
Mother's Day Gift GuideMay 02, 2023I'm secretly hoping my hubby reads this blog post :) Here are a few last minute ideas that most moms would LOVE to get for mothers day.Continue reading →
What the Bloat (Belly)Jan 30, 2023Your mom was right! It's what's on the inside that counts. At least when it comes to your bloated belly. Now as a mom yourself, it's likely that you have accepted your bloated belly as just a part of life.Continue reading →
Cookies Cookies CookiesDec 15, 2022I have a sweet tooth! When it comes to cookies, there are a few varieties that are tough for me to pass up. Since I do like to have something sweet pretty much every day, I do try to make my own cookie so I can be more in charge of what goes into them.Continue reading →
Healthy Holiday Gift GuideNov 18, 2022The Holidays can be STRESSFUL!!When I asked my clients what part stresses them out the most, across the board the answer was GIFTS!! Continue reading →
Healthy Travel SnacksNov 18, 2022Tis the season! For long travels, traffic, and flight delays. In my effort to avoid a bout of the hangries, I always have a snack or two in my bag. Here are a few of my favorite non-perishable snacks that I stack up on for myself and/or my kiddies.Continue reading →
Chicken Soup for the Soul (Super Easy)Nov 08, 2022As soon as there is even a sign of someone getting sick in my house, it’s off to the store to get some chicken. I don;t necessarily believe that chicken soup cures all, but it is incredibly soothing for the soul. Continue reading →
The EASIEST salad dressing EVEROct 25, 2022I wish I could take credit for this one, but I have to give it to my sister in law, Jenn. While I tend to go the simple route and dress my salad with a good quality olive oil and sea salt,...Continue reading →
Frying Pan GranolaSep 14, 2022Back in the day, or more like 3 years ago, I was running a healthy food company that I had founded based on some recipes I was whipping up at home. One of those was a super healthy buckwheat granola.Continue reading →
A Carbolicious Vacation: Italy and ParisAug 29, 2022Being kind to myself is not something I have a history of being very good at. In fact, punishment is where my mind usually went, even on vacation. I would panic at the thought of a hotel without a gym, or a morning without a rigorous workout. Continue reading →
Post Meal Belly Bloat Be GoneAug 04, 2022Eating out is a great way to take a break from the kitchen, try different foods, and of course socialize over a delicious meal. Regardless of how healthy the meal is, it can still sometimes leave us feeling bloated. Continue reading →
The Mason Jar Salad GuideJul 25, 2022I recently came across the amazingness that is The Mason Jar salad. I love that its made in a glass jar, rather than a plastic container. I love that it can be assembled in advance, and eat even a few days later.Continue reading →
My Favorite ChipsJul 07, 2022They are crunchy, they are salty, but can they be healthy? While we should definitely be mindful of how much processed food we eat, sometimes we have to dive straight into those cravings. Continue reading →
Road trip with kids: the gut editionJun 01, 2022Traveling with kids, whether it is 15 minutes to the grocery store, or three days moving interstate, calls for some mental and physical prep.Continue reading →
When NOT to SnackMay 19, 2022There are mixed opinions when it comes to snacking. Some argue that frequent small meals throughout the day can curb hunger and help you eat less. Others insist that it’s best to have 2-3 complete meals, and avoid snacking as much as possible. Continue reading →
Routine, Routine, RoutineMay 09, 2022When I had my first child, my older brother who already had two, gave me one piece of advice. His exactly words were: “ROUTINE ROUTINE ROUTINE”Continue reading →
Chia PuddingApr 28, 2022I know that many folks have been eating chia pudding for many many years now. And I am pretty sure I had even tried it some time in the past.Continue reading →
Pantry Meals: Salmon CakesApr 21, 2022My pantry is my toolbox for health. On those days when my refrigerator is empty (not that often, but it does happen), I know I can always create something healthy and delicious straight from my pantry.Continue reading →
Your Cravings, ExplainedApr 19, 2022We all have them! Those pesky cravings that seem to always get in the way of our weight management goals. We set our intentions, even create a meal plan, but somehow we find ourselves in the rink for a fight we never signed up for. Continue reading →
Air Fryer Whole Roasted ChickenApr 04, 2022Perfect Air Fryer Chicken. I absolutely LOVE my Air Fryer. It's a game changer when it comes to quick healthy meals. This is my go-to recipe for when I need a healthy dinner on the table that does not require me to be hands on in the kitchen. Continue reading →
Ukrainian BorschtMar 28, 2022Growing up there was always a pot of soup in our refrigerator. Oftentimes, that soup was borscht. While as a child, I often rebelled against eating it, the grown up version of me now understands just how healthy this delicious soup really is. Thanks mom. Continue reading →
Poor Quality sleep = Constipation & BloatingMar 17, 2022Our digestion can impact how well we sleep, and our sleep can impact how well we digest. Poor quality sleep can lead to bloating, constipation, and leaky gut, and inflammation. Continue reading →
Probiotics and Weight ManagementMar 07, 2022Probiotics! The word is everywhere these days. What are they? Probiotics are good live bacteria that we obtain from certain foods, as well as supplements. Probiotics support our gut health in many ways.Continue reading →
Your Brain Fog & Your GutFeb 18, 2022Some of my clients that have digestive issues also complain of brain fog and fatigue. It’s seems to be most prevalent in women that have constipation and bloating. They often feel like they can not concentrate and focus. Continue reading →
Daily Habits Contributing to Belly BloatJan 30, 2022Sometimes it’s not what we eat, but how we eat it, that affects our body in a negative way. Whether you heard this before, want to believe it or not, there is no denying that our bodies and our minds are directly connected. Continue reading →
Kitchen Short CutsNov 30, 2021I don't know about you, but after Thanksgiving, I am ready to spend a little less time in the kitchen. It's OK to take SHORT CUTS in the kitchen. In fact, I rely on them to keep my family on track with eating healthy, without compromising my sanity. Continue reading →
My Favorite Kitchen Tools, Gadgets and Pantry ItemsNov 22, 2021There are certain kitchen tools, and pantry items, that make staying healthy easier! Here are my absolutely favorites, can't live without them, kitchen tools, gadgets and pantry items. Continue reading →
Wellness Tip Tuesday: The SmoothieNov 07, 2021I absolutely LOVE smoothies. I recommend smoothies to all of my clients, as they are a great way to pack in a whole bunch of nutrients into one quick meal, which is usually in the morning. What a great way to show your body some love.Continue reading →
Friday Five 7/23: Natural Remedies for SleepJul 23, 2021If I had to choose one non-negotiable when it comes to my wellness habits, it is 100% SLEEP! It all starts with sleep. Without good quality sleep, our bodies do not function at their best. Poor sleep leads to weight gain, dementia, and many chronic illContinue reading →
Friday Five 7/16: The Wellness TestJul 16, 2021In Functional Medicine, we look at the five pillars of health:Nutrition, Movement, Stress, Sleep & Relationships.We can get a big picture of how we are doing in wellness, by ranking where we are at in each one.Continue reading →
Rules: When to have them, when to let goJul 08, 2021My job as a health coach is to align clients with their long term health goals and then create some actionable steps to get them there. I bridge the gap between where the client currently is and where they want to be. Continue reading →
Friday Five 7/9Jul 08, 2021Rules: When to have them, when to let go. My job as a health coach is to align clients with their long term health goals and then create some actionable steps to get them there. Continue reading →
Friday Five 7/2Jul 02, 2021Meal Inspo:What I am so excited about!!When it comes to sticking to our health goals, I am all about planning planning planning. Having a good solid plan is a set up for success. A common challenge for some of my clients is menu planning. That is why Continue reading →
Breakfast for Dinner!Jun 25, 2021One of my favorite go to family meals is "Breakfast for Dinner". It never fails, its easy to pull together in less than 20 minute, doesn't require much planning, and most importantly healthy!Continue reading →
Listening to our bodiesJun 25, 2021I am a go go go kinda woman. I have been for as long as I can remember. If I signed up for a 6am spin class, even if I was out until 3am the night before, nothing was keeping me off that bike that next morning. If I RSVPed, I always attended. Continue reading →
Friday Five 6/25Jun 25, 2021What I drank this week: One of my favorite cocktails is the Paloma. Since I recently gave up drinking alcohol, I was so excited to find a non-alcoholic tequila!! Check out how to make a delicious cocktail with this awesome zero proof spirit HERE. Continue reading →
Friday Five 6/18Jun 18, 2021What I made this week One common struggle among my mom clients, who are trying to lose weight, is making healthy meals for themselves that the family can enjoy as well. As moms we tend to prioritize everyone else before our own health goals. Continue reading →
Grilled Chicken Greek SaladJun 17, 2021As a mom of two, and health advocate, I strive for simplicity when it comes to dinner time. If its not easy, it does not stick. While at times I enjoy a complicated recipe, and spending a few hours in the kitchen, week nights are not for that. Continue reading →
Friday Five 6/11Jun 10, 2021Summer means grilling, or at least in our household. While grilled food is often believed to be healthy, the charring of vegetables and proteins actually creates what is called Advanced Glycation End Produce (AGEs). Continue reading →
Buckwheat Banana Muffins-No Sugar, No ProblemJun 08, 2021In case you missed it, I made these absolutely delicious and super simple Buckwheat Banana Muffins. They are made without any added sugar (just bananas) using the super nutrient dense buckwheat flour.Continue reading →
Friday Five- May 21, 2021Jun 08, 2021What I made this week.In case you missed it, I made these absolutely delicious and super simple Buckwheat Banana Muffins. They are made without any added sugar (just bananas) using the super nutrient dense buckwheat flour.Continue reading →
Meditation and Weight LossJun 07, 2021When it comes to weight loss, we don’t often think about meditation. The focus tends to be on food and movement. While eating well and exercising are important, meditation is a great tool in helping our bodies maintain or loss weight. Continue reading →
One Pan Chicken FajitasMay 27, 2021I am all about quick and healthy meals when it comes to dinner. Prior to having a kids, I could spend hours in the kitchen exploring new recipes. Culinary school ingrained in me that every meal had to be a fireworks of flavor. Continue reading →
Friday Five May 14May 20, 2021The weather suddenly dropped here in South Carolina and I felt like warming up with a bowl of home made soup. Prior to having kids, I loved cooking up complicated dishes with an endless ingredients list. But now as I am pressed for time,...Continue reading →
Why Diets Don't WorkApr 29, 2021If there is one thing that most of my clients have in common, is that they have all tried many many diets. In fact, when they list them off, some I have never even heard off. So what’s the problem? Why out of so many diets have none been effective? Continue reading →
Health Benefits of GuacamoleApr 29, 2021My clients are always asking me for healthy plant based snack ideas. Carrots and hummus seem to be everyone’s go to, with celery and nut butters in second place. But my absolute favorite snack is Guacamole!!Continue reading →
Walking for Brain CellsApr 23, 2021For a long time it was believed that brain cells did not regenerate. Once they died, they were gone.Continue reading →
Flowing out of StressApr 23, 2021If there is one thing that most of us have in common these days, it is stress. We may differ on the source, duration, and type, but as a society, we are programmed to be stressed. Continue reading →
What is a Health Coach?Mar 26, 2020Prior to working with a health coach myself, I was under the impression that a health coach was someone who told their clients what to eat and how much to exercise. That they prescribed meal plans, did weigh ins, created workout routines, etc. Continue reading →