• Food for Health

    Scale Still isn’t Moving?

    If you are working out on the daily, hitting your minimum required steps (10,000), getting enough sleep, drinking enough water, and the scale isn’t moving then it’s time to take a close look at your diet. You make think you are eating healthy but the truth is, you don’t know the entire picture UNTIL you look at the entire picture. With something as important as your diet you can’t just walk around without a plan or at least a glance. You would never take a road trip without at least looking at the map, now would you? So why are you messing around with your health? Please don’t just guess…

  • Gluten Free Zucchini Chocolate Chip Muffins
    Food for Health,  Uncategorized

    Gluten Free Zucchini Chocolate Chip Muffins

    Who doesn’t like a little chocolaty goodness every once in a while? I love to find recipes and tweak them to fit my nutritional needs and sometimes I get a real hit. I have made these several times for gatherings, for snacks, and for my daughter who is on contest prep and every time they came out consistency spot on and passed everyone’s taste buds. The original recipe came from All recipies.com and I tweaked it to make it fit my needs and here it is. I hope you enjoy this little muffin as much as we do. Ingredients: 1 ½ cups gluten free flour (I like Cup for Cup)…

  • Food for Health

    I Discovered the goods….

     You know I love to share any of my findings with my friends and this is the BOMB! Allow me to give you a little back story first. I love drinking my coffee in the mornings. It isn’t really the coffee taste itself because I actually think it tastes pretty nasty but it is the calming act of sitting and sipping a hot beverage from an over sized mug. It is truly the best way to start your day. This is when I answer emails, post on my social media, and check on my online clients before my day gets crazy. I hate to admit that the only way I…

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    The Habits ScoreCard

    We have heard a lot about habits, goal setting, and how it takes 21 days to begin a new habit BUT have you ever really learned how to adapt a new habit that you can easily do? Let me tell you why I ask this crazy question. I am reading a wonderful book that I highly recommend to anyone that is trying to adapt any kind of habit, it is called Atomic Habits by James Clear. He really breaks down the reasoning of why things become habits and others don’t. The Why behind a habit It all comes down to automation. I told you it was an easy concept. How…

  • Food for Health

    Chocolate Brownie Impostor

    We all get that chocolaty, sweet craving from time to time and need a way to calm that bad monster without hurting our goals. Last night I was playing around with a protein mug cake because something with rich chocolate just sounded like a good idea at the time. Sometimes just playing in the kitchen without any rules produces the best creations. (How do you think my popular protein pancake ever came to light?) If you find yourself in the same situation then I encourage you to give this Rich Chocolate Imposter a try…. I promise you won’t miss the real thing at all. Ingredients: 1 scoop protein powder (I…

  • PCOS

    Living with PCOS

    PCOS-  is a hormone disorder called Poly Cystic Ovarian Syndrome and it is stated in the most recent study by Women’s Health.gov that it affects 1 in 10 women of childbearing age. Women with PCOS are often insulin resistant, which means their bodies can make insulin but can’t use it effectively. The body compensates for this by increasing insulin production, leading to hyperinsulinaemia (excess insulin in the blood). Women with PCOS have higher levels of androgens, can have irregular periods, acne, thinning hair, excess hair growth on their body and face, among many other symptoms. The cause of PCOS is unknown but does seem to run in families (if your…

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    Self- Love

    A goal is a dream with it’s work boots on We have all kinds of goals that we want to accomplish in life. However, if you are not willing to do the work to get there, than it is simply a dream, a hope, or a wish. If you want to accomplish something that truly gets you excited when you think about it, then why do you sell yourself short at achieving it? When it comes to weight loss and fitness, I see it time and time again. New clients contact me and they are so excited and are willing to do whatever you tell them to do to get…

  • Food for Health

    You are in Control of Your Choices

    When it comes to food many of us (a majority of women) make decisions based on emotions. If you find yourself always gravitating towards the dessert table then you need to take a look at the bigger picture of what is going on. There are plenty of foods you could have so why this particular food and why right now? What I always tell my clients who struggle with this very same thing is to avoid guilt feelings if you chose to partake. You are an adult and are fully capable of deciding whether you want to have it or not. Feeling guilty over it only leads to emotional eating.…

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    Breaking Down the Habits

    BHow are those New Years Goals going for you? Are you struggling to lose weight for that Spring Break event or planning early for that summer vacation at the beach? Now that the temperatures are starting to rise are you in full panic mode? It doesn’t have to be complicated when it comes to losing weight. Sometimes, the media can make things…. Well let’s just say confusing. You just need to focus on adapting a few healthier habits and balance out everything else. Remember we never want to diet… Life isn’t about deprivation or about being a certain size or number on the scale. A true healthy lifestyle is being…

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    The New Year is Here So What Are You Doing to Make Things Happen?

    It is the beginning of the year when people get excited about making positive changes however, 60% of the time those changes are short lived. I want different for you. I want you to achieve all the things that you want out of life but you can’t do it by sitting by and wishing for it. A wish is nothing short of a dream. What you want are goals with actionable steps. What didn’t you achieve in 2018 that you still want in 2019? Write them down and put some emotion behind them. Why do you want these things in your life? What would be different if you achieved them?…