Filed In: Nutrition

Do you need to reset your body?

Can you believe it is almost April?!

I try to do a quarterly reset on my nutrition as a check-in with my eating habits, and I’m due for one in April.  Sometimes you just need a jump start to get your body on track! Resetting is a great option if you really want to kick your goals into high gear. It is a dedicated time for you to focus on mindful eating in a way that nourishes your body.

I’m starting my next reset on Monday, April 4th.  If you are interested in joining and having me coach you through it, shoot me an email to get all the details!

The reset portion lasts for 3 official days, but we’ll continue in a support group focused on clean eating for a full 30 days.  Throughout, you’ll fuel your body with nutritious, whole foods.  The support group includes:

  • 3 Fiber Sweeps
  • 6 Vanilla Fresh supplement shakes
  • 30 day supply of superfoods
  • Manual outlining meal plans and recipes for three days
  • Online support community
  • One-on-one support from me!

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!


Hint of Green Superfoods Smoothie


I like to start each day with a nourishing smoothie, and this one is typically my go-to because it takes less than 5 minutes to make and clean up!

The name of this smoothie is actually deceiving.  Even though the color has just a “hint of green,” the smoothie itself is filled with protein, antioxidants, phytonutrients, adaptogens, pre and probiotics, and digestive enzymes.

See recipe for one serving size below.  If you are making for more than one person, just increase accordingly.  I usually double this when making (as seen in the picture) because my husband and I both love it!

Hint of Green Superfoods Smoothie


  • Half frozen organic banana
  • Large handful of organic spinach
  • 1/2 cup of ice
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop of chocolate superfoods blend


  • Put all ingredients in a blender (I LOVE my Vitamix).  Here’s a little tip: Start with the denser items, like the frozen banana.  Then, put the superfood blend in the middle so it doesn’t get stuck to the bottom (if you put it in first) or fly all over the sides of the blender (if you put it in last).
  • Blend well.
  • Clean up!
Small Victories

Something I’ve been thinking about a lot over the last 6 weeks: the body and its ability to heal itself really is an amazing thing.

Today was a major victory for me.  I made it through my first full Pure Barre class since surgery!  Even though it sounds small, this is a really big feat.  Yes, I modified greatly during pretty much every bit of the ab work, but I still made it through.  And that’s what counts.  And my fellow teachers were so supportive afterwards that I actually felt my eyes welling up with tears!

I also want to share something that I am loving at the moment.  My friend and coworker, Brooke, introduced me to the podcast That’s So Retrograde, and I am obsessed.  For a holistic health junkie like myself, it is right up my alley.  I am currently finishing up Part 2 of the show’s interview with Alisa Vitti of Flo Living, and it is SO fascinating.  I’ve followed Alisa for years (she graduated from the Institute for Integrative Nutrition just like me), but these are some of the first podcast interviews I’ve heard with her.  She is a wealth of knowledge, and even thought I already have her book, I’ve still learned so much more from the interviews.

In other news, I started my 200 hour yoga teacher training program through Charleston Power Yoga last weekend.  It was exciting and draining and inspiring and exhausting all at the same time.  Over the past week, I have been trying to digest just how impactful this experience will be for me.  I can’t put it into words quite yet, but I just know that enrolling was the smartest choice.  I needed this.  I’ve thought about doing this program since 2012 when I first emailed the studio owners with an inquiry, and I am so proud of myself for finally taking the plunge.  I’m not sure exactly where this program will take me, but I like the opportunities that it presents.

That’s it.  Enjoy your weekend.

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!


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

photo 4

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!