Posted on February 21

Sugar and sugar substitutes are always a topic of controversy.

Artificial sweeteners like Splenda, Equal, Sweet-n-Low, Acesulfame Potassium and Neotame are all detrimental to health. Be sure to read all ingredient lists to avoid these sneaky sweeteners.

The best sweetener options are raw local honey, stevia or monk fruit.

*Avoid agave as it is 70-90% fructose!

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Posted on February 15

Are you reading nutrition facts and ingredient lists when you are looking for a little splurge?
This caught my eye walking down the aisle. My first impression is portion control. But, once I looked and saw 55 grams of net carbs (SUGAR) and the toxic preservatives, I just shook my head.
It is easy to be deceived by pretty packaging, so be sure to read the macro-nutrient balance and the ingredients.

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Adding More Produce....

Posted on February 12

If you are struggling to get in produce, shakes are a great way to add more color and nutrition to your routine.

My shake this morning was unsweetened almond milk, 1 scoop of vanilla protein powder, a handful of spinach and 1/2 of an avocado.

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Edamame and Mung Bean Pasta

Posted on February 08

Found this at Sprout's today. I have tried the edamame pasta and was not a huge fan, but going to try this one to see if the taste/texture is different. The macros are amazing!



Posted on January 31
1 cup coffee
1 tsp. vanilla extract
1 Tbsp. coconut oil
1 Tbsp. organic unsalted butter
1 scoop of Sports Research Hydrolyzed Collagen Peptides
Blend all ingredient together for one minute to create froth.
(257 calories, 0g of carbs, 26 grams of fat and 6 grams of protein)

12/3 RULE

Posted on January 23
If you are struggling to get some weight off, the timing of your food may be playing a factor. Stick to the 12/3 rule to help burn fat.
Have at least 12 hours between dinner and breakfast (6:00 pm and 6:00 am).
Dinner needs to be at least 3 hours before bed (dinner at 6:00 pm and bed at 9:00 pm).
This style of eating will allow for more fat burning, a metabolism boost and detox of your brain and body while you are sleeping.


Posted on January 17
We all know that spices and herbs are medicinal. Turmeric is one that has numerous health benefits, including reducing over all inflammation in the body.
For maximum absorption, buy a brand that contains black pepper in it and consume with some fat. If you can't find one with pepper, take the turmeric with your eggs in the morning and add your your own black pepper. The dosage should be at least 1 gram per day.

The Power of Goal Setting

Posted on January 09
A study done at Harvard Business School lookedat the importance of setting goals. They found 84% of graduates had no specific goals at all, 13% had goals but were not written down, and only 3% had clear written goals and a strategy to accomplish them.
The results were shocking – the 3% who had written goals and a strategy were earning on average 10x as much as the other 97% combined!
What is Your Why?
Your Why is that deep-down, personal motivation for what you do. Until you identify your Why, you won’t be able to get clear about your What.
For many of you, your Why may include having more energy, fitting into your clothes better, getting rid of elevated blood sugars or high cholesterol or to stop chronic GI issues.
Whatever the case, knowing your why is an incredibly powerful step in the journey toward achieving your goal.
3 Action Steps You Can Do This Week
1. Write down 3 specific goals you want to accomplish in the next 12 months. Be specific. You want your goals to be measurable (so you know when you’ve accomplished them), and include a due date.
2. Once you have that, for each goal identify and list 3-5 personal motivations for WHY this matters.(Why is it important to me? What is at stake if I don’t do this?”) You’re not listing tasks here. Your focus is on the Whys.
3. Prioritize the motivations from most to least important. Now, put your list in an easily accessible place so that you can review it weekly.

Happy 2018!

Posted on January 04

Oh, the new year and resolutions. The most common resolutions are eating healthier, exercising and losing weight. The issue with such broad statement is there is no clear path how to attain these goals.

Start with one or two small concepts for a few weeks until they become habit and move on to the next few small changes.

What I will be focusing on for the month of January is no alcohol or grains of any kind. Plus, I will exercise daily, even if only for a walk.

By having small, easy to apply goals, you can get your self back on track.

So make a list of small changes and start with one or two.

Food and Your Immune System

Posted on December 29

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