Filed In: Healthy Hints

What I’m Loving Lately

-Coconut oil in my coffee.  This nutritious food contains tons of healthy fats, plus it tastes great!

-My Goal Digger planner.  I still prefer the old school approach, relying on the tried and true pen & paper trick to get things done.  Also, I am so inspired by company’s founder and badass entrepreneur, Susana Rodriguez.

Easing back into exercise.  After abdominal surgery, it is both humbling and exciting!

Hemp seeds on anything.  Especially sprinkling Manitoba Harvest hemp heart seeds onto my peanut butter topped Ezekiel English muffins.  SO many health benefits!

Personal development.  Right now, I am reading Being of Power by Baron Baptiste with my morning coffee.  One of my resolutions for 2016 is to commit to daily personal development.

Superfood Blend.  I drink this every single day.  Protein, essential amino acids, phytonutrients, antioxidants, vitamins, minerals, prebiotics, and digestive enzymes.  Enough said.

Weddings.  My sister got engaged in December, and it is SO MUCH more fun to help plan a wedding when it isn’t your own!

The bride to be!

The bride to be!

6 Smoothie Tips to Keep Sugar Low

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SMOOTHIES!!! I drink one pretty much

While smoothies can be EXTREMELY NUTRITIOUS, it is also SO EASY for them to creep up on the sugar scale.

Remember that fruit has LOTS of sugar in it. It is naturally occurring sugar and you need some of it, but you don’t want to put every single piece of fruit from your fridge or freezer into one smoothie!

6 Smoothie Tips to Keep Sugar Low:

  1. Be careful of using all your sugar in you base. Use just ½ banana for each smoothie serving. A frozen banana is a GREAT base for your smoothie, and makes it extra creamy, but only use ½ per person. Bananas are high in sugar!
  2. To spice things up, try using a small avocado (or half a large avocado) for your base. It has less sugar than most fruit bases and will still make it really creamy!  (By the way, did you know avocados are considered a fruit!?)
  3. Stick to berries as your fruits add ons. Berries have less sugar than lots of other fruits (and are also high in antioxidants). Frozen blueberries are an awesome addition to your smoothie!
  4. Make sure your smoothie provides balanced nutrition. Pretty much every day, I include a scoop of a superfood blend consisting of protein, antioxidants, phytonutrients, adaptogens, pre and probiotics, and digestive enzymes (contact me if you want details on this).
  5. If you like to use a nut milk, make sure it is UNsweetened. Just check the label next time you are at the grocery store! I prefer unsweetened vanilla almond milk in mine.
  6. Add greens!!! Bulk up your smoothie with lots of greens! I like spinach or kale (although kale has a much stronger taste). On days when I’m in a hurry or don’t have any fresh greens, I use a power greens booster that includes spinach, cucumber, chlorella, spirulina, celery, and kale. Let me know if you want to learn more about the blend!

If you are starting (or already on) your health and fitness journey, please contact me if you want support or have any questions or concerns!


5 Ways to Drink Coffee without SUGAR!

breakfast with coffee

If you are anything like me, you savor your morning cup of coffee.  I didn’t really start drinking coffee until after college, but when I did, it was FULL of Splenda (yuck, all chemicals!) and packaged creamer (again, gross!).  I eventually realized how much junk I was adding to my coffee (and, therefore, putting into my body) and began trying some different ways to make my coffee enjoyable.  I wanted options without preservatives, chemicals, or bad-for-me additives.

Today, I truly do enjoy a plain black coffee!  However, I still spice it up with sugar-free items all the time.

My top 5 ways to sweeten up your coffee without sugar are listed below:

  1. Cinnamon: A little sprinkle!
  2. Unsweetened vanilla almond milk: Be sure to get the unsweetened vanilla (sweetened means lots of sugar).
  3. Coconut oil: Just a little goes a long way and be sure to mix it in!
  4. Stevia: Make sure it is 100% stevia without additives.
  5. Vanilla: Add a tiny bit of organic vanilla extra for a kick.

And here’s your bonus: plain black coffee! I promise, if you give this a shot for a few weeks, you’ll come to love it!  Just be sure to use good coffee. 🙂

If you are interested in cutting out sugar and cleaning up your diet, you might be interested in the short group detox that I’m hosting beginning September 28th.  Please reach out to me with any questions!

If you are starting (or already on) your health and fitness journey, please contact me if you want support or have any questions or concerns!


Self Love Sunday: 9 Tips to Love YOU!

Sundays are a great day to take some quality time for YOU!

Love Yourself First

9 ways to give yourself some LOVE today:

  1. Start your day with a warm glass of lemon water to hydrate and flush your body.
  2. Don’t just drink your morning coffee or tea, really ENJOY it by doing something that relaxes you at the same time: read, watch your favorite show, or simply enjoy some quiet time to yourself.
  3. Spend time goal setting for the upcoming week.
  4. Devote an hour to exercise, even if it is a simple walk around your neighborhood.
  5. Fuel yourself with nourishing foods.
  6. Meal plan (and grocery shop, if needed) for the upcoming week to ensure you stay on track with your health goals.
  7. Start a new book, or spend time reading one you haven’t yet finished!
  8. Tidy up your work spaces to allow for an organized and welcoming atmosphere, one that both inspires and calms you.
  9. Finish your day with a relaxing bath and get excited for the new week!

If you are starting (or already on) your health and fitness journey, please contact me if you want support or have any questions or concerns!


10 Grocery Store Essentials

There are a few things that are staples on my weekly grocery list.  Sure, I mix it up with different items every week, but the below are ALWAYS in my cart.

  1. Avocados
  2. Bananas
  3. Eggs
  4. Ezekial English muffins
  5. Frozen berries
  6. Greek yogurt
  7. Nut butter (usually either almond butter or crunchy peanut butter)
  8. Spinach
  9. Unsweetened vanilla almond milk
  10. Chicken breasts

These ingredients are flexible and can be used to whip up so many simple dishes, including:

  • Smoothies (so many options!)
  • Avocado toast
  • Omelets
  • Fried egg sandwich
  • Fruit & yogurt
  • Nut butter & banana toast
  • Scrambled eggs with spinach
  • Grilled chicken & spinach
  • Chicken & sliced avocado