Making the most of snow days...

Hey Hey Diva friends!

Quick update for you :) January is off to a rocking' start!! I launched my very first Gut Health program #GetGutsyWithMe on January 15th and I'm already getting AMAZING feedback on the program, information, and recipes! This fills my heart with joy and happiness since it's my life's mission to help people make healthy changes in a doable, pleasant, and maintainable way!!

Stay tuned - Get Gutsy will be launching 2-3 times each year and you can expect edition #2  in a few months!

I also chose to jump into the 80Day Obsession program by Autumn Calabrese! This is a beachbody program from the creator of 21 day fix. YES I'm a personal trainer, YES I could create my own workouts...YES MLMs like beachbody have a bad name (because of poor representatives I might add - not because of the products).... but I have seen GREAT success using at home programs, so have many of my clients and friends and heck...it saves me time and sanity to follow a program that's already designed! As I grow and focus on my OWN business, I enjoy popping down in my basement and not having to think about what to do next. #stressrelief If you want to join me just say the word!

I'm VERY pleased to announce that The Tiny Fit Diva podcast will be up and available to stream in February. We are currently working on a few last minute tweaks as well as preparing a few extra episodes for you to be on top of the game before we open it to the public :) GET EXCITED because Patrick and I share our best tips on this weekly show!

 I have many goals for 2018 and one habit I'm slowly beginning to implement is an organized morning. Last year I read miracle morning and I loved a lot of the ideas but didn't implement them right away. As I'm getting busier, I want to make sure my priorities don't slip, so in the evening I have been making a list of to-dos the next day and that includes the first few things I want  to get done in the morning which includes meditation, reading my Bible, and reading a personal development book! 

All in all, January is shaping up to be a pretty darn awesome month and I have more goals, dreams, and visions for the next few years that I can't wait to share with you as they come to fruition.....

MEANWHILE!!!!! It's snowmageddon in OHIO....ok maybe it's not that bad :)  

[edit: the day this is posted it's freakishly warm :P so tuck these tips away to use soon]

I never understand why people get so upset about weather changes. There's nothing you can do about it except adjust your attitude. Personally I think it's beautiful. And it offers an opportunity for extra cuddles, hot chocolate and card games inside :)

Here are my 3 tips to make the most of your snow days:

1) Prioritize together time.

With your spouse, your kids, or your dog...whoever lives with you :) Use the extra inside time to watch a movie together, read a book as a family, play some cards or board games or...TALK to each other :) If you're BRAVE, bundle up in some snow gear and get outside for a walk or make some snow men :)

2) Focus on nourishing yet comforting foods.

In the winter we tend to exercise LESS and eat MORE. We want to stay inside and get less movement, but we also enjoy processed sugar and carb heavy foods ideal for packing on fat in hibernation times. To avoid this, focus on making foods that are nourishing yet comforting at the same time.

Make some homemade bone broth and drink it like coffee (SO GOOD) or make a soup with homemade broth as the base - check out my  previous blog with info on how to do that here

Make some delicious homemade hot chocolate void of the sugar and chemicals you'll find in pre-made mixes...Use this recipe or come up with your own:

• 1 can of full fat coconut milk
• 1/4 cup cocoa powder
• 1/4 cup honey or maple syrup (or stevia drops to taste)

1. Heat up the milk over the stove.
2. Mix in the cocoa powder and sweetener of choice. Enjoy!

p.s. for a real splurge, add some Enjoy Life chocolate chips either in the full mix or in the bottom of your mug!

3) Tackle a hobby or goal.

Take a moment to write down a list of things you would like to accomplish in 2018. They could be fun things like hobbies, crafts, hanging out with friends, dinner with your mom etc... or they could be business goals you have, things that need to get done around the house,...you get the picture...

Create the list. Make sure if anything on your list requires actions steps to achieve it that you write those out as well. Then anytime you find yourself bored, snowed in, or with extra time on your hands tackle the list.

Here's to a warm and productive January! From my home to yours,

p.s. I'd love to hear YOUR receipt and traditions for this time of year! Share them below!

Taking a Mental Health Day

Hey Hey Diva friends!

I'm still reeling from all the Christmas hustle :) I am a party planner. I love the preparation side where I get to make lists, buy gifts, plan some meals, and celebrate with family. I think I often enjoy the process more than the actual event! As a result...I've been doing a lot of sleeping this week :) But for us it's not over yet! 

Keegan will be coming home New Year's Eve (he's currently visiting his bio mom in AZ) so we are having a second Christmas New Years Day which will be even bigger than the first. FUN!! :)

In the midst of all of this my husband and I realized we really needed some down time for our mental health as well as our personal relationship. I don't want you to think I'm complaining. We live a charmed life in every sense of the word! We have a great home, a great family, wonderful friends, jobs we love.....but sometimes life is life and occasionally it hits ya hard!

The past few months have just been cram packed with stress from work to family, to travel to Keegan being sick and trying to figure out what was up with him (update on that coming soon). So yesterday Patrick andI decided to take a 24 hour, last minute, mini vacation to force ourselves to relax. Literally. FORCE ourselves to relax haha. 

Sure we could have taken a "staycation" where we just stayed home all day but I knew I needed to get away from everything. If we were in the house we would have ended up cleaning, cooking, planning doing laundry....SOMETHING. So we shot down to Cincinnati and had some good food, went to a pretty cool sign museum I didn't even know was there, and enjoyed a BREAK.

(p.s. if you have a fitbit check your heart rate when you go on vacation - it always drops. Stress impacts us daily.....hourly....no by the minute!!!!)

Who wouldn't want to take a cuddle day with this smokin' hottie?!

                  American Sign Museum in Cincinnati Ohio!

It's so easy to get wrapped up in all the "stuff" in life. The hustle, the bustle, the cleaning, the cooking, the worry, the parenting, your work.....all GOOD things that can cause excess stress IF we allow them to. (I personally fall into this trap too often).

Stress is the #1 cause of disease and breakdown in your body and doing what I do as a health coach...knowing THAT stresses me out ha! So I have tried to become much more aware of relaxing intentionally. Taking time, cutting things out of my life when I'm able to that cause excess stress, allowing myself to slow down, and remembering to STOP. Be thankful. ENJOY LIFE.

So remember - if you feel like you can't breath this week, take a minute. Sit down. ACTUALLY breath. Feel your breath. Listen to your body. Let your mind calm down. 

Here are a few things you can do today if you can't hop out of the house and get away:

• Take an epsom salt bath and relax
• Sleep in
• Read a book you ENJOY
• Workout if you have the energy and burn off the stress
• Give yourself a facial
• Splurge on a massage or mani/pedi
• Watch a movie by yourself
• Meditate ( I love the apps "headstrong" and "calm")
• Really savor that morning cup of coffee. don't wolf it down but enjoy the process.
• Enjoy some high quality chocolate
• Close your eyes and list everything in your life you are thankful for that you can think of at this moment

And whenever possible - Get yourself out of that house and go on a fabulous vacation!!!

Anxiety...what you can do.

Hey Hey Diva friends!!!

I want to share a very personal story with you today. I have struggled with anxiety for YEARS. In fact, it started when I developed OCD in my early teens. I would have to take multiple showers, wash my hands to the point of bleeding and touch nobs with kleenex. It wasn't pretty....

THANKFULLY I have really grown out of that (although you'll still see me with wipes and hand sanitizer when I fly I mean...HELLO)....but periodically the anxiety monster rears it's ugly head in my life and in 2015 I had 2 weeks of crippling anxiety accompanied by insomnia, fear, non stop crying and....well....it was bad. 

Since then I've worked double time on getting healthier, listening to my body and understanding why and how this happens. More importantly, my ears perk up anytime I hear about something that can be connected, exacerbate, help or prevent anxiety. I've learned a lot and now feel like I have the tools I need.

So today I wanted to share a few things that I've noticed affect my anxiety and several things that actually help keep it at bay.

1) Gut Health is KEY

The #1 thing I've noticed is that it directly correlates to my gut health! For example if I eat a food I'm sensitive to I'm more likely to have some mild anxiety the next few days.

WOW. This seems so unrelated right? How can our BRAIN and our GUT be connected? Well, without getting all nerdy on you, many of your neurotransmitters ( you know the things that make you happy, calm and feel good) are regulated in your gut!  If there is inflammation or damage whether from mental, emotional or physical stress (like food sensitivities) that can lead to negative signals being sent and disruptions to the normal balance of the body and brain.

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Essentially, your body says "I'm stressed from these outside factors!" and tells your brain to react accordingly. What's really devastating is that we always think the brain is OUR fault. While there are lots of studies that talk about neuroplasticity and the ability we have to TRAIN our brains to think positively (valid and VERY helpful by the way), if you struggle from chronic anxiety and your thoughts feel as if they aren't your own, that may be due to something going on in your gut. 

Resources for dealing with anxiety, learning how to think more positively etc...

The Mind Connection - book

Battlefield of the Mind - book

So Long Insecurity - book

This could be anything from parasites, bacteria, inflammation, food sensitivities etc....this should be encouraging to you because there is a solution and it doesn't involve you taking anti-depressants the rest of your life (the only thing my Doc could recommend by the way!)

Quick story to drive this point home. A young girl named Alyssa began hallucinating - scary stuff for anyone but especially a child! The medical community wanted to treat her with anti-psychotic drugs for the rest of her life. Luckily her parents took her to Dr. Jess Armine a functional medicine doc who has  done extensive work with neurotransmitters, mood disorders and reversing chronic illness. 

He was able to dig deeper into the root cause of WHY these hallucinations began and found several areas of gut dysbiosis, inflammation and bacterial imbalance in Alyssa. Once stressors like food sensitivities were removed, the bad bugs were killed and her body was supported and rebalanced, Alyssa returned to normal. She grew up avoiding the foods she wasn't sensitive to, became an honor student and never had to be on medication to maintain her health.

THIS is why I became an FDN. I want to help YOU dig deeper into the root cause of your health issues and together we can build your body back up. It knows what it needs to do, we just need to get rid of anything hindering it from getting the job done!

2) Caffeine

While almost everything falls under point #1, you might have great gut health and still be sensitive to caffeine. Some people are fast metabolizers and some are slow. Caffeine has a really long half life which means it stays circulating in your body for many hours after consumed. This is why it's normally encouraged to stick to 1 black cup of coffee before noon.

If you struggle from anxiety however there may be a period of time where you need to eliminate it all together. Caffeine stimulates your adrenal glands which are already working overtime when under stress. The last thing you want to do when your body is pumping out cortisol is to throw an external stimulant onto the fire! 

Join my free FB group "Stop Dieting and Live Your Life!"

If you have struggled for a long time with chronic anxiety I would eliminate it 100% for several months. If you find that you are only sensitive occasionally, then I would check to see if it corresponds with your monthly cycle. You may notice you are more sensitive to caffeine when you're ovulating. 

It's your liver's job to filter out the excess hormones being produced during this part of your cycle and it's also the liver's job to eliminate the caffeine efficiently. If both are happening at the same time you may notice a heightened sensitivity and want to back off the coffee. Personally I have noticed that my energy is elevated from the higher levels of hormones anyway and coffee isn't necessary during that time.

3) Poor Sleep

There are sooooo many benefits to getting a good night of sleep. But it isn't just about the number of hours you spend in bed, it's about the quality of deep sleep you get each night. People do vary on the number of hours that make them feel most rested, but I find that people who deal with chronic stress in their life typically need more sleep than others.

Prioritizing it and making it a non-negotiable is key. Part of the reason sleep is so important is because it's when your body processes information and heals itself. If your brain doesn't have time to process then when you wake up you are less likely to view things in a state of reality. I mean, lets be completely unscientific here - when you are sleepy EVERYTHING seems worse am I right?! :)

Don't feel bad about going to bed early, sleeping in and honestly - if you have chronic stress and lack of sleep I'd encourage you to take a self care weekend where you sleep as much as you possible can for at least 3 days! Let your body reset, rejuvenate and heal.

WHAT CAN I DO NOW?

1) Get Tested

If you think that you may have some food sensitivities or gut imbalance of any kind, find out for sure! My job is to work with you to uncover the hidden stressors in your life that are causing metabolic chaos and breakdown in your body.

Through functional lab testing I'm able to help you discover what's really going on, come up with a personalize protocol just for you and help you return back to health for good! I take a functional whole life approach meaning I don't medicate - I educate. I will work with you on nutrition, stress reduction, appropriate supplementation and more based on your personal test results.

Not sure this is for you? Email me: TheTinyFitDiva@Gmail.com to set up a free 30 minute discovery call where we can talk about what's available and right for you.

2) Eliminate known stressors

This might sound obvious but often we resist making changes we know are good for us. Cut out the processed foods, eliminate carbonation, sodas, and sugary drinks. Cut caffeine for a period of time and give your gut a chance to heal itself! 

I might sound like a hard ass, but this step is non-negotiable if you want to achieve long term health! Your gut is called the second brain but really it's the FIRST. If it's not functioning properly then neither will your actual brain....

I you even have and inkling that a certain food is bothering you, eliminate it for a minimum of 1 month. If you feel better AWESOME! If you can't tell a difference bring it back in and monitor how you feel each time.

3) Intelligent Supplementation

Don't go crazy with supplementation without supervision. However there are a few supplements that are generally safe and helpful. L Theanine, Vitamin C, and a  good probiotic and  are a great place to start with anxiety.

L Theanin is a great tool to take "as needed" when you feel some day-to-day anxiety popping up. Vitamin C has about a million benefits (including helping your liver)  and is extremely difficult to overdose on. A good probiotic helps balance your good gut bacteria - I would recommend rotating brands every few months to get different strains.

I hope this helps!

If you are really ready to get YOUR gut back on track then consider joining my 8 week gut health program Get Gutsy with Me starting January 15th!!! We are going to go in depth with information on healing your gut and you will have access to recipes, shopping lists, tips, and support through the process!

 Each participant will have the option to upgrade their 8 weeks with gut testing and discounted coaching from me which would include a personalized protocol  based on the test results.

 Don't let this go on another year! NOW is the time to take back your health.

Additional resources:

"3 steps to healing your gut" - blog

"Breaking Negative thinking Patterns" - podcast

"12 principles to change your brain and your life" - podcast

"Microbiome Solution" - podcast

The Gut Brain Connection - article

Disclaimer: This is not intended to diagnose or treat any medical condition. Do not go off medication without talking to your doctor. Consult with your doctor before making any changes in an existing protocol.

Christmas Gift Roundup!

 Hey Hey Diva Friends!

Christmas is 12 days away!!! Speaking of 12 days - It's not too late to join my 12 days of Fitmas happening in my FREE Facebook Group "Stop Dieting an Live your Life!" Complete with 12 at home workouts  you can use, print and repeat later, and 12 holiday recipes that you won't feel guilty about! 

If you are like most people then you aren't even close to having your Christmas shopping done, today I wanted to share some of my favorite things....if you have a super crunchy friend that needs a gift look no further! Or if you just want to add some really cool things to your house
 this list is for you... :)

1. Bulletproof Hot Chocolate - high quality hot chocolate you don't have to feel guilty about letting your kids enjoy! ( ok let's be honest - it's for you!)

2. Foursigmatic Coffee - have a crunchy friend that loves their coffee? Treat them to this delicious AND immune boosting coffee that includes medicinal mushrooms. Not a coffee drinker? Try the hot chocolate!

3. Squatty Potty - give this to someone you love or someone you want to make laugh...either way they will start pooping better with the squatty potty :'D

4. Lindsey Stirling Christmas CD - It's Lindsey Stirling. Nuff Said!

5. Sevensons.net - If you are conscientious about the quality of your meats then look no further than sevensons.net! Pasture raised, grass-fed meats that you can't find in the store at great prices!

6. Primal Pit Paste - maybe not the best gift for your mother in law, but perhaps a stocking stuffer for a close family member? :) Upgrade your deodorant to ditch the harmful chemicals and aluminum and enjoy higher quality baking soda, coconut oil and essential oils based pit paste!

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7. SHEETS. Know someone who enjoys a good sleep in a comfy bed? Or maybe you know a night sweater who need wick away sheets....or maybe you know someone crunchy who would appreciate that these are bamboo - either way these sheets are soft and sure to please anyone on your list! Ettitude.com

8. Books and Cookbooks  - for anyone interested in boosting their health naturally!
Healing Mushrooms Book

The Plant Paradox

Celebrations holiday cookbook

Practical Paleo 2nd edition


9. Lip Balm - it's lip balm - everyone needs some in their stocking!

10. Had to throw this in there ;) A gift certificate to the 8 week gut health program "Get Gutsy With Me".   Perfect for anyone looking to get healthier and just doesn't know where to start. The program includes 8 weeks of information complete with 4 e-books, recipes, weekly shopping guides and the option to upgrade with personalized testing and protocols. Whether you or a friend has fatigue, hormonal imbalances, IBS, acne or just doesn't feel quite right, this program is for YOU! You will leave with tools, recipes, and most importantly knowledge about how to eat, for your body, how to boost your healthy lifestyle and information on how to dig deeper to get to the root problems so that you leave feeling healthier and happier than ever!

Click the link below to purchase or contact me at: thetinyfitdiva@gmail.com to discuss a gift certificate or for more information.

 

What's YOUR favorite gift idea?

I'd love to hear it - comment below!

Bye for now! 

When to push hard and when to take a nap...

Hey hey Diva friends!

The past few years have been a rollercoaster of ups and downs in my fitness journey. Sometimes I wondered if I was doing enough, and sometimes I wondered if I was doing too much. Ultimately, knowing my body and being willing to shake things up has paid off!

Today I wanted to keep it simple and tell you to always:

Listen to your body!

There are so many things that go into deciding whether you will workout today and if you do decide to workout what workout is best? The super intense program you've done all month or is it time for  a break? Below I'm going share 3 ways you can begin to tune into what your body is telling you.

1) Do you feel energized or sleepy during and after a workout?

If you are feeling excessively sleeping during and immediately after a workout it may be a sign that it's too much stress on your body at this time. Symptoms are one of the last things to appear when something is breaking down in the body...when we are under chronic stress and that begins to turn into metabolic chaos ( breakdown in multiple systems) we notice things like fatigue more frequently. The last thing you want to do in those situations is add stress to your body by doing some crossfit, HIIT, or bodybuilding work. Instead, focus on getting quality sleep, and incorporate healing movement like yoga, and long walks. Make sure you are moving as often as possible ( in a gentle way) as that promotes healing throughout the body.

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If on the other hand you leave a workout feeling pumped up an energized then you're doing what's right for you at this time! Push those weights up, run a little faster and see what makes you feel your best!

2) Is your body refusing to budge?

Maybe you've started doing a lot more than you used to but your weight isn't shifting. There are several reasons this may be the case:

a) You're not moving as much as you need to (up those weights, or increase the amount of time you move in a day).

b) You're eating the wrong foods for your body causing stress and inflammation.

(see my blog on #Youtrition here)

c) Your hormones are out of whack causing you to store excess fat.

d) You're under chronic stress and your body thinks it's protecting you by storing the fat.

Some of this is relatively simple to experiment with on your own. Even C you can make great strides in diminishing your stress and increasing your quality of life. However sometimes working with a practitioner to dig a little deeper opens doors and explains things you simply cannot guess on your own. If you suspect a lot of hormone issues and/or gut imbalances of any kind we should talk! (comment below or email me: thetinyfitdiva@gmail.com)

3) What is your cycle telling you? 

This is my most recent fascination. Tracking your cycle and how you feel working out during each phase can be very beneficial! Some weeks you may find that you're consistently a little fatigued and others that you're charged up and ready to go!

Use a tracker like MyFlo that assists you in noticing these patterns. When you identify which weeks you have energy to spare then assist your body by lifting heavier and running faster. On the weeks where you notice you're consistently more fatigued prioritize walking, yoga, and rest!

Ultimately, YOU know your body. If it's giving you signs like headaches, fatigue, regular injury or pain of any kind then it might be time to take a break.

If you notice an increase in strength, energy and vitality then kick it in to high gear and keep doing what you're doing!

Just remember  - it's OK to take a break.

Often you come back stronger when you do!

p.s. if you are struggling to find out why YOU haven't been seeing results and you're READY for a change I'd love to have you in my January 2018 program Get Gutsy With Me! Don't wait, you'll miss the early bird discount available until December 15th!

Not sure you want to jump in? Feel free to set up a 30 minute call with me so I can get to know you and hear your goals and your struggles. Just e-mail me at TheTinyFitDiva@gmail.com or comment below!

#YOUtrition

Hey hey Diva friends!

I was trying to think of a fun way I could refer to my personal food philosophy and YOUtrition is what came to mind. I kinda like it, what do you think?

So what IS #YOUtriton? (that's right, I aded a hashtag....get out there and share this post - I want see #Youtrition everywhere because when you embrace it your life will CHANGE!) :P

Simply put, #YOUtrition is the nutrition that is right for YOU. It's as wonderful, unique, individualized and special as you are. Everyone's genes, life history, mental/physical/emotional stresses are different and so the right combination of foods to fuel your body is just as unique. Just because a food is healthy doesn't mean it's healthy for YOU.

#Youtrition has 2 main steps: 

1) Eliminate the garbage. This covers everyone regardless of genes, environment, lifestyle, age, gender....and is beneficial for any lifestyle.

If the "food" is processed, modified, hybridized, ditch it. If it has chemicals, sugar, or words you don't recognize on the ingredients list, pass it over. Focus on REAL, whole, unprocessed, organic-as-much-as-possible food. 

2) Once you have #1 under control, this is where it gets fun. Personalize your diet to fit YOUR body and YOUR life. For example: How do you feel on low carb? How do you feel on high carb? What about high fat or low fat? How do you feel with squashes or tomatoes? Do you feel energized and awesome or do you get gassy or tired? What about Dairy (raw, organic, pasture raised of course)...do you tolerate it or not?

Just because butternut squash is packed with nutrition and could be an amazing source of carbs for Jim down the street doesn't mean that's the right food for Sandra next door. She may experience a headache, gas or bloating. In that case, put it on the no-fly list and move on.

You have to DISENGAGE to make this fun!

Drop the mentality that because something isn't right for you the world is OVER ha! Trust me, I've been there. I got sad for a minute when I realized I couldn't have cinnamon or mint this year. HELLO holiday EVERYTHING :) But your mentality is super key in making this enjoyable. Take a "can do" attitude and make it an adventure. For everything you CAN'T eat there are tons of new foods, flavors and spices you CAN. Be open to trying new things, experimenting and expanding your palate. 

If you have trouble with your mentality - WORK ON IT. This is not something innate to people. In fact, people are naturally pessimistic, fearful and negative. Positivity, productivity, and discipline take practice and personal growth. Some awesome books you might like to check out are:

Extreme Ownership

The Mind Connection

Eat That Frog

Finding the right #YOUtrition can take some time, but it's rewarding!

Keep it simple. Master step #1 first and you may find that's the only step you need. Your weight, rosacea, mood swings, and bloating may disappear when you get ride of the junk. 

If you have other goals or specific complaints that stick around then move on to step #2! Break it down, keep lists or a journal and give each change you make at least a few days to really determine it's effectiveness if not longer.

During step #2 you might find you need some guidance of WHERE to start. I know that I was surprised to learn of "healthy" things that were not healthy for me (At least not at this time) like yellow squash, and chicken! 

The MRT Leap food sensitivities test helped me a LOT and gave me a strong foundation to build my own #Youtrition from the ground up. I've adjusted and modified since taking the test and it has helped so much. Now I'm helping my clients do the same!

Be your own health advocate and discover whats exactly right for YOUR unique body.

If you're ready to take YOUR health to the next level and you want some FREE recipes, fun, and accountability along the way, join my Facebook group "Stop Dieting and Live Your Life!" I'm running my FREE Holiday Survival Guide event now through December and you can download that here!

If you really want in-depth support, 1:1 attention and guidance on gut health, balancing your micro biome and restoring your heath from the inside out, check out my new 8 week program "Get Gutsy With Me" Launching January 15, 2018!!! You will have access to additional testing including the MRT Leap food sensitivities testing to personalize your experience! 

I'd love to hear YOUR story! Comment below with any thoughts or questions!

3 steps to stop the yo-yo cycle TODAY

Hey Hey Diva friends!

So this is a pet peeve of mine and I just REALIZED it's a pet peeve...so idk...does it count as a pet peeve if you haven't had it for longer than a few days?! Anyway ;P

As you know, I'm a personal trainer and Functional Diagnostic Nutrition practitioner helping people achieve success in their gut health, weight, hormones (and more!) through natural, holistic practices...ones that don't include extreme dieting, counting calories, portion control, or old "diet" mentalities....My greatest desire is to give you FREEDOM. Freedom from the scale, freedom from cravings, excess weight, bloat, and up-down up-down weight cycles. 

I especially want to help you navigate the holiday season without THIS as a result:

So here it is...here is my pet peeve: I hate that people gain 20 pounds just because they know if they "diet" a very specific way they can then lose it again. In the body building community it's called bulking and cutting seasons.... But in our world it may simply be yo-yo dieting or, "crash"dieting for specific events or occasions....or even no reason at all except habit.

This tells me two things: 1) The way you normally eat isn't comprised of the right balance for YOU because if it was, you wouldn't pack on the pounds in the first place. Your cravings would diminish, your weight would balance and you would find your perfect homeostasis.  I call this #YOUtrition.

2) You're setting yourself up for health concerns down the road if not ignoring them already. (i.e. metabolic syndrome, diabetes, heart disease, hormone imbalances, intense cravings, fatigue.....) It's never ok to binge on garbage food...no matter the reason or the end goal! Your body doesn't say "oh she's drinking this coke for this reason, so I'm going to shunt this over to muscle because in a few months she's going on a "cutting" program and we want to see abs...". If it's bad for you on Tuesday it's bad for you on Wednesday. Simple as that.

"If you can't maintain your weight then either it's not a healthy weight

in the first place, or you're choosing the wrong foods for your body."

I even see many health coaches sharing posts on social media that they have "fallen off the wagon" and show pictures of how they have gained weight and need to "get back on track". They will share these pictures when they are advertising a new program, health product, or workout while asking you to join them. They are trying to be relatable and may, in all honesty, be struggling right along with you. But to me that just says they haven't figured out how to really maintain a healthy lifestyle in the day to day...

Here's the truth:

"When you find what works for you then your

before and afters stop because you live your after forever." 

Once you Stop Dieting and Live Your Life  sure you might fluctuate here and there - hello water, stress, and periods....but anyone that consistently gains and loses 10+lbs or more needs to go back to the drawing board because clearly something isn't working for them it's working AGAINST them.

So instead of keeping it a pet peeve, I'm going to tell you how to fix it in 3 steps:

1) DITCH grains.

Yep I said it. Ditch em....you may find you can indulge occasionally based on your own body chemistry and personal health on things like rice and quinoa, but for now if you haven't stabilized your weight, your blood sugar, and your energy levels... ditch the grains and don't look back. And no you don't need them for fiber ;D, I'll address that in a future blog!

Try this for 30 days and watch the results pour in. If you don't see results, the toaster pastry will be waiting for you on day 31.

2)  Fill your plate with vegetables.

AT. EVERY. MEAL. Literally. Make a CRAP ton of vegetables over the weekend if you have to. Heat up organic frozen veggies if that's what works. Make recipes that incorporate them into the main dish. Just MAKE IT HAPPEN. (By the way, there's your fiber!)

3) Move your body and move it frequently.

Now don't freak out, I don't mean become a cross-fitter. NO! In fact, for many with chronic health complaints excessive workouts can exacerbate instead of help the situation! When I say move I mean get that blood flowing in a way that encourages healing. If you have been a chronic dieter then chances are you have some metabolic issues, some underlying health complaints, some achy joints, some fatigue etc..... so I encourage you to move in a way that encourages healing.

By that I mean take long, brisk walks. I love that the fitbit motivates so many people to hit 10,000 tips a day! That's the perfect place to start. If you feel good abut it add some restorative yoga to your week as well and work on some deep breathing practices. You can d intensity from there once you feel energized and balanced!

So there you have it!! Ditch the grains, add more veggies, and walk your brains out for the next month and see what happens! 

If you're ready to take YOUR health to the next level and you want some recipes, fun, and accountability along the way, join my Facebook group "Stop Dieting and Live Your Life!" I'm running my FREE Holiday Survival Guide event now through December and you can download that here!

If you really want in-depth support, 1:1 attention and guidance on gut health, balancing your micro biome and restoring your heath from the inside out, check out my new 8 week program "Get Gutsy With Me" Launching January 15, 2018!!!

I'd love to hear YOUR story below! Comment below with any thoughts or questions!

Ermahgerd....avocaaaaado!

Hey hey diva friends!!!

tee hee hee...it was so cute I had to <3 Let's talk about avocados....more specifically GUACAMOLE!!!!! If you don't love guacamole get out, we can't be friends.

The best condiment on the planet if you ask me, has to be guacamole. It’s easy to make, delicious and filled with healthy fats, vitamins, enzymes and fiber. You go to the store and there are so many pre made versions of guacamole that are loaded with artificial preservative and MSG. Or even worse, those flavor packets with bad iodized salt, MSG and dehydrated vegetables that you’re supposed to mix in with wholesome precious avocados. DON'T DO IT!!!!!!!!

If people knew how insanely easy guacamole really is they wouldn’t be buying this stuff. Fresh, homemade guacamole from scratch takes less than 10 minutes and is 10 million times better than anything you can get from the store. (although - honesty moment - the organic Wholly Guacamole brand is pretty darn good.) 

There are different variations and you can get creative.  Including a fresh chopped heirloom tomato adds extra burst of flavor and color. If you like it spicy you can experiment with adding different hot peppers. The options are endless. But I’d love to share with you just how easy guacamole can be.

The Basics of Beautiful Guacamole

The most basic version of guacamole that you can mash together in under 5 minutes.

• 2 ripe avocados
• 1 clove fresh minced garlic
• 1 Tablespoon lime juice
• handful chopped cilantro
• 1 teaspoon sea salt
• Drizzle of olive oil

1. Mash the avocado and mix in the rest of the ingredients.

While some days it’s best to keep things simple, other times you might want to go the extra mile.

The Ultimate Flavor Filled Guacamole

• 2 ripe avocados
• 1 clove fresh garlic, minced
• 1 Tablespoon lime juice
• ¼ Cup red onion, very finely chopped
• 1 jalapeno pepper, seeds removed, very finely chopped
• 1 ripe roma tomato, finely chopped
• 1  Tablespoon olive oil
• 1 teaspoon sea salt
• Handful of both cilantro and parsley, finely chopped

1. Mash the avocado and mix all ingredients together.
2. Add all ingredients to your blender and process until super smooth.

Fast - easy - delicious AND healthy. Win win win :)

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me launching January 15th 2015!

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, PLUS live videos, extra support in an online community and fun from me WITH the option of boosting your results with additional personalized gut testing!

Not sure you're ready for all that? Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll have FREE access to my Holiday Survival Guide through the months of November and December to really kickstart your goals!

What's YOUR favorite way to eat an avocado? Comment below!

By for now!

Can you indulge without ruining EVERYTHING?

Hey hey diva friends!

Throughout my coaching career I have noticed that women often struggle with the mentality of "cheating". Some women take a cold turkey approach to changing their nutrition, some women starve then binge when the cravings become too much to handle, some women say "just a taste" but finish 3 cupcakes. Some women take a "cheat day" but instead of 1 treat it turns into 3 full blown cheat meals that derail their entire week...most of the time the mentality, their core belief system and their approach to how food relates to their body never changes....

Because of this fundamental mis-step they fail to see the results they are after. They continue dieting, yo-yo-ing, struggling, binging and cycling through every fad diet in existence wondering why all their best efforts go nowhere. Without a dramatic change in how we view food our best intentions are essentially worthless.

I know- because until I changed how I thought I did ALL OF THOSE THINGS TOO!

Once I began learning about how food affects my body, my brain, my energy, my past, my present and my future....it became clear that each bite of food is detrimental to the outcome of my health. Whether that be positive, or negative....and good news is.... I'm in charge. 

Once that really sunk in and rooted itself into my food philosophy, I realized that I can eat whatever I want WHENever I want....as long as i make some critical shifts with the nutrients I use. I  had a pancake this morning and chocolate last night....but I guarantee you the ingredients in both were not the same ingredients that you'll find in a Hershey bar or a bisquick pancake! 

Substitution - NOT deprivation

This is they key. This is how we take control and BREAK the cycle of endless dieting so we can finally just live our lives and not obsess about food. Because once we make that shift, our bodies do what they are created to do...use the food as fuel, build muscle, burn fat, and create healthy energy for us to get through our day effectively.... MENTALITY IS EVERYTHING.

That being said, many people struggle with giving up their favorite foods like...pizza....and pasta. I understand!!!! I was a bread-a-holic 5 years ago. BRING ME ALL THE BREAD! and pasta? pizza?? Now you're talking.... but I also struggled with intense gut pain, rosacea, weight gain, diet cycles....you've seen my story, you get the picture....

So I love to provide substitutions for you and today is a recipe that is sure to please even the pickiest "non-healthy" eaters in the fam :)

Is it spaghetti? Is it pizza? Is it lasagna???? It's...

Pizghania

:) hehe see what  did there?

Ingredients:

• Rice/quinoa pasta (or if you want this to be grain free use spaghetti squash)
• Pizza sauce ( read the ingredient label and make sure there are no sugars added)
• Turkey Pepperoni ( or substitute your favorite sausage)
• Cheese ( optional. I chose to use a Pescarino Romano sheep cheese. If you use dairy cheese look for raw, organic and grass-fed. You can find organic valley brand at Kroger!)

Directions:

1. Heat oven to 375
2. Cook the pasta according to the directions. If it's rice pasta rinse it with cold water after draining.
3. Pour 1/3 pizza sauce in 9x9 baking pan. Cover with 1/2 noodles, layer with pepperoni. Repeat: sauce -->noodles-->pepperoni and then cover the top with remaining 1/3 jar of sauce.
4. Place in the oven for about 10 minutes to heat through and then sprinkle the top with cheese.
5. Place in the oven for another 5 minutes or until cheese is melted and everything is warmed.
6. Enjoy!

So there ya have it! I'd love to hear what YOUR favorite comfort foods are  - leave me a comment below!

If YOU are interested in getting serious about your health and if you're FINALLY ready to break that cycle, then check out my comprehensive 8 week program launching January 15th, 2018 called  "Get Gutsy With Me"

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, PLUS live videos, extra support in an online community and fun from me WITH the option of boosting your results with additional personalized gut testing!

Not sure you're ready for all that? Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll have FREE access to my Holiday Survival Guide through the months of November and December to really kickstart your goals!

By for now!

My milkshake's better than yours

Hey hey Diva friends! 

ok, ok, stop.... get it out of your system and just sing it now "My milkshake brings all the boys to the yard...d*** straight, it's better than yours."....WHEW! Ok. Don't feel bad, it was totally going through my head while I was making this post ;) Now back to business....My milkshake IS better than yours and I’m going to tell you something that no one else will.

You deserve a milkshake.

You deserve a milkshake that isn’t going to send you onto a blood sugar roller coaster and mess with your healthy gut flora. You deserve this milkshake. A perfect treat on a day when you want a nourishing clean energy boost.

Raw cacao is beneficial in so many ways. Not only does it contain phenylethylamine which helps boost happy hormones, it’s also loaded with magnesium. A large percentage of the population is deficient in magnesium but it’s important for healthy digestion and a relaxed nervous system, so drink up!

Ingredients

Serves 1

• 1 cup coconut milk
• 1 tablespoon raw cacao powder
• ½ teaspoon vanilla
• 1 teaspoon cinnamon
• 1 frozen banana
• 1 tablespoon of raw honey or stevia

Directions

1. Add all the ingredients to a blender. Blend until smooth.

When you’re gut health is off kilter it’s important not to overload your body with refined sugar. That’s where recipes like these come in. You can’t just flip a switch and never want a milkshake again, so it becomes about creating healthy substitutions to unhealthy foods.

Sugar feeds bad bacteria, fungus, and yeast in your gut and promotes digestive distress and hormonal issues. The more you can swap it out for healthy recipes like this the faster you’ll be on track to feeling amazingly energized and balanced.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me,

In the program you get a ton of delicious satisfying recipes that you can enjoy without guilt, and that will help rebuild your intestinal flora.

Or join me on my Facebook page Stop dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life, along with a Holiday Survival guide packed with tips and recipes for free this Holiday Season!!

p.s. up the cinnamon for some fall flavor or replace it with 1 drop of peppermint essential oil for a Christmas twist on this delicious treat.

Comment below - what's your favorite holiday treat?

Sneaky Food Allergies

Hey hey Diva friends!

Well I'll be a butternut squash...wait...that makes no sense....if I WAS a butternut squash I wouldn't have a food sensitivity to it. That's right...add it to my list! :)
 

If you want to know more about the Food sensitivity testing process read my blog here!

To learn more about how food sensitivities, gut health and more, click here!

Let me start with the positives....since embarking on my journey of testing I have seen marked improvements! More energy, bloating gone (THANK YOU!!!) anxiety lowered and sense of wellness UP! WOOHOO!

What to look for

Much of this began to come together once I eliminated the food sensitivities on my MRT Leap test and began treating a bacterial overgrowth found on my stool test. It's very important to balance the environment in our gut. When there is an imbalance or dysbiossis of any sort, it can lead to:

• Bloating
• Fatigue
• Skin issues
• Hormonal imbalances
• Mood swings
• IBS
• malabsoprtion
• food sensitivities
• pain
• headaches
• foggy thinking
• etc....

We are more susceptible to bacteria, yeast, parasites and fungal growth (or overgrowth) with any of the following:

• Food sensitivities ( they can be a result, OR, triggering even for gut imbalance)
• birth control use
• prescription use
• antibiotic use
• stress
• poor sleep habits
• exposure to chemical or environmental toxins ( aluminum in deodorant, bleach, hair/skin/beauty treatments)
• etc....

The longer I think about my history the more I come to understand the struggles my body has had to overcome and...well...detox from! I am constantly amazed at this efficient machine that God has created to heal from within! Without our help our bodies do a LOT to detoxify and protect us on a daily basis. There comes a point however where knowledge is key and taking action on the knowledge can help reverse disease, prevent disease, and help you live your happiest, most energetic and mentally present life!

Personally I have a history of:

• Antibiotic use
• Birth control use
• Excessive Nsaid use ( excedrin and advil cold and sinus DAILY at some points)
• processed foods, sugars and wheat consumption for years
• Chronic stress for many years in young adulthood
• Traumatic event in early childhood
• etc....

Over the past few years food sensitivities has been and ever evolving journey as I become more aware of, test, and listen to my body. As my body adjusts and changes I am able to identify more easily the foods I'm sensitive too.

Think about it this way - when you are eating 20 foods your body is sensitive to and it's totally overwhelmed, it's really hard to pinpoint the problem. Once you've eliminated the main stressors however, it becomes way easier to go "oops! this food must be a problem".

The past few days I was super annoyed because I felt very fatigued, had a headache, and got really gassy (embarrassing!!!). Nothing in my life patterns had changed, and as I was thinking about it my food was basically the same as well UNTIL.....

I remembered I had added in a homemade pumpkin pudding. Seemingly innocuous, I had eaten a large portion for breakfast one day and had had a few servings 2-3 days in a row. The only major change in my foods, I thought it through and realized the last time I at butternut squash I got gassy as well, and on my food sensitivities list is yellow squash. It seems that I am actually sensitive to winter squash and all the varieties! Guess what went away as soon as I stopped eating the pudding....the reactions!

Be Patient

As you go through a process of healing, it may seem that you become more sensitive to more foods...and this can be disheartening. But don't feel bad! In reality, you are just becoming more AWARE. Once we know how to identify things and listen to our bodies the amount of information our bodies give us is incredible! It's like flipping a switch and suddenly receiving and processing information we never acknowledged before. Or think of it this way....your body is a printer and has been printing and printing analytical reports on what it needs and how to treat it but we never turned the printer on, so we were never receiving the reports.....when we begin to eliminate stressors and really listen to our body it's like turning that printer on and receiving all those pages of information that had been stored in the printers memory....overwhelming at first, but it's been there all along.

What to do next

It's important to remember that our bodies change. They change as we age, and they change as we heal. There is a high probability that you are more sensitive to something NOW than you were BEFORE. There is also high probability that as your lifestyle changes and your nutrition becomes more...well....nutritious...that your food sensitivities list changes as well!

1) Keep a food journal - it's tough sometimes to think about what we've had to eat the past 24  hours. Making it even a little more tricky is the fact that many food sensitivities can show up within 24-72 hours. This means something you ate Saturday may affect your your mood, your digestion, or your skin on Monday! It's important to look back so you're able to make correlations.

Join  the health revolution and download my free Holiday Survival Guide today!

2) Build up your gut strength. When we have multiple food sensitivities the lining of our gut becomes inflamed and the tight junctions in that lining that protect the blood from large or unwanted particles becomes compromised. This is why you can have external symptoms like skin rashes, mood swings or neurological reactions to an unhealthy gut ( toxins are crossing the blood brain barrier!). Consider bringing in fermented foods like sauerkraut and kombucha while also supplementing with a digestive enzyme and quality probiotic.

3) Consider getting tested. There are so many nutritional approaches out there - paleo, primal, whole30, grain free, autoimmune protocols, specific carbohydrate diets etc....while all are valid and effective, getting tested gives you specific information on your own personal body chemistry.  It also allows for you to work with a practitioner that can guide you, encourage you, and provide supplementation to help your body heal more quickly as you go through the process!

Take Action Now!

Gut health is incredibly important to me and that's why I'm launching "Get Gutsy With Me" January 15th of 2018!!! It's an 8 week program that will include:

• 4 bi-weekly, jam-packed eBooks overflowing with every piece of information you need to get the results your body craves—think of it as the ultimate go-to resource guide for your gut!
•   A mouthwatering Recipe Guide packed with over 59 chef-approved food and drink recipes to keep you nourished, satisfied and toxin-free!
•   8-Weeks of suggested meals to make gut rebuilding easy as 1-2-3. for the entire 2-month period—yes, you heard that right—no need to plan for 8 weeks (go ahead and take a deep breath)! I made life easy for you.
•   8 Shopping lists to make your trips to the supermarket 110% hassle-free!
•  Email support from yours truly—I’m here to make sure you succeed!
•   Handouts with simple reminders for your gut health journey
• · A Food Diary so that you can reflect on how your meals make you feel and unleash your maximum potential!

PLUS online support from me through the whole program AND the option to personalize and improve your results through your own gut testing at a discounted rate! If you sign up before January 1st, you'll receive the early bird discount of $199. Don't wait, because it jumps to $247 in the new year! 

p.s. not sure you want to work with me yet? Or simply want to start NOW? Download my FREE Holiday Survival guide first and get to know me over the holiday season! 

p.p.s. Do you have gut troubles? I'd love to hear your story, thoughts, comments and experiences below - leave me a comment! 

To your health!

p.s. the advice contained in this article is not meant to diagnose or treat any diseases and does not take the place of a qualified medical practitioner or physician.  

Halloween Recipe Roundup!

I don't love Halloween. But I DO love treats that ANYone can enjoy without the sugar crash or guilt afterward!

Try a few of these at your next get together whether it's spooky or not!

Chickpea Brownies

Original recipe from 21 Day Fix!

I am a FAN of brownies. I've tried several different recipes that call for almond flour, coconut flour, or even almond butter and no flour! I  love brownies you guys....show me a recipe that falls within my foodie guidelines and I'll probably try it. Currently, my favorite brownies are these chickpea brownies. Whether you are gluten free, paleo, or you think all of that is stupid. These are sure to please :) 

Ingredients:

1 (15 oz) can of chickpeas/garbanzo beans.  Rinsed and drained.
1/4 cup of butter (or extra virgin coconut oil)
2 large eggs
1/2 cup of maple syrup
1/3 cup of unsweetened cocoa powder
1/2 tsp. baking powder
1 pinch sea salt
1/4 cup of Enjoy Life mini chocolate chips

Directions:

• Preheat oven to 350 degrees.
• Line a 9×9 inch baking pan with parchment paper and set aside.
• Place chickpeas, butter, eggs, maple syrup, vanilla, cocoa powder, baking powder and salt in a food processor; cover.  Blend until smooth.
• Add chocolate chips; mix by hand until blended.
• Evenly spread batter into prepared pan.
• Bake for 25-28 minutes or until a toothpick inserted into the center of brownies comes out clean.
• Cut into squares and use powdered sugar to decorate with fun patterns for any occasion.
• Enjoy!

*NOTES - these brownies crumble easily and so they do better if you really let them cool and then place them in the refrigerator for awhile. It makes them more fudge and easier to handle!

Vanilla Cupcakes

Who doesn't love a cupcake? This recipe is from www.elanaspantry.com and I would highly recommend you check out her site for more amazing recipes!

Ingredients:

• ¼ cup coconut flour
• ⅛ teaspoon himalayan pink sea salt
• ⅛ teaspoon baking soda
• 3 large eggs
• ¼ cup palm shortening
• 2 tablespoons honey
• 1 tablespoon vanilla extract

Instructions

1. In a food processor, combine coconut flour, salt, and baking soda
2. Pulse in eggs, shortening, honey, and vanilla
3. Line a cupcake pan with 6 paper liners and divide batter between each
4. Bake at 350° for 20-24 minutes
5. Cool for 1 hour
6. Frost with Whipped Cream Frosting  

NOTES* Alternatively you could make chocolate cupcakes  and/or make paleo chocolate frosting and decorate it like a poop emoji for halloween.....yes I just said that ;D

Witches Fingers

This recipe is from forkandbeans.com!

INGREDIENTS:

• 2 dates, chopped with pits removed + 1 Tb water
• 1/3 c. raw walnuts
• 1/3 c. raw almonds
• 1/3 c. raw cashews
• 1 Tb raw cacao powder
• 4 raw almonds, sliced in half

DIRECTIONS:

1. In a food processor, blend dates and water until a rough paste is formed.
2. Add nuts and cacao. Blend until a dough forms.
3. Using 1 Tb of dough, form into finger shapes with hands.
4. Place almond slice at the tip for fingernail.
5. Chill for 15 minutes or devour immediately.

Dipped Apples

This recipe is from paleoleap.com!

Ingredients

• 6 organic apples (granny smith, gala, and fuji are some of the best varieties to pair with the sweetness of the chocolate);
• 1 lb of white or dark chocolate, cut into chunks;
• 1 cup of each topping choice (crushed macadamia nuts, chopped almonds, shredded coconut…);
• 6 Popsicle or lollipop sticks

Directions

1. Wash the apples and twist the stems off, push a stick into the core of each apple.
2. The chocolate will adhere better to the apples if they are cold, so place the apples in a refrigerator while preparing everything else.
3. Place your topping choices into individual bowls. It’s best to make sure your toppings are in small pieces; anything too large will not stay on the apple.
4. Heat the chocolate in a double boiler or in the microwave until almost fully melted. Remove from the heat and stir: it should fully melt and be warm, not hot. If using a microwave, heat in 30-second intervals, stirring in-between, to make sure the chocolate doesn’t burn. White Chocolate has a lower burning point than dark chocolate so it’s important to watch this more closely. If using the microwave method to melt white chocolate, reduce the power to 50%.
5. Dip the apples into the chocolate, raising them to allow the extra chocolate to drip back into the bowl.
6. Using your hands or a spoon, sprinkle your topping of choice onto the freshly dipped apple. I found it easiest to hold the apple horizontally close to the core and slowly spinning it while spooning on the toppings.
7. Place on a wax paper lined cookie sheet and in the refrigerator until the chocolate is set, about 15 to 30 minutes.
8. Enjoy right away or keep in the refrigerator until serving.

Whats your favorite Halloween tradition? Leave a comment and let me know!

Beware of the Halloween sugar trap!

Hey hey Diva friends! So much has been happening recently and I am just so excited about all of it! Before I hop into the strategies to a healthier Halloween, I wanted to make some fun announcements!

1) In November I'll be launching an AWESOME Holiday Survival Guide - completely FREE!!!! You'll have access to a guide, a shopping list, tips, recipes and support!!! Get excited!!!

2) I've opened a FREE Facebook group where I will run all my free guides/groups/materials in the future including your holiday survival guide in November. So be sure to join Stop Dieting and Live your Life to join this fun community!

3) I'll be launching a paid group in January all about gut health called "Get Gutsy With Me". Our gut is our second brain! It's super important to have the right balance of bugs (good and bad), eat the foods that nourish our body, and find out what to eliminate in order for us to kick disease, bloating, gas, fatigue and more to the curb for good!!! This will be jam packed with lots of amazing materials, tips, recipes, and actionable items and I am thrilled to bring this to you January 15th 2018!!!

4) To make sure you never miss an announcement, blog post, workshop or free guide, you'll want to sign up for my newsletter that goes out once a week on Thursdays. Just click here to become my VIP!

Without further ado....let's get spooky!

Personally, Halloween is not my favorite. I simply don't like gross, gory, evil, dark, or negative things. I do like fun, sweets, and silliness however, AND it's my Mom's birthday. So Halloween has a few redeeming characteristics for me :) But for many of you, this is a big holiday every year! The dressing up, the trick or treat....the CANDY.

This can be a source of stress on many parents as they try to limit their children's intake of sugar and it can be a really self defeating time for individuals as well as they think "well there go all my goals this month!" 

While their are many strategies to navigating this, I wanted to focus mostly on the health impact that many of the traditional candies present and what we can focus on instead.

1) Gluten. In our house the #1 non-negotiable no matter what is that we are gluten-free. Our approach was to allow Keegan to go trick or treating, but he knew that certain candies with wheat or wafers in them like Twix and Kit Kats for example, would have to go. Honestly, this wasn't ever a huge issue since the sheer volume of candy the kids get these days is enormous! Trust me, he was left with plenty of options.

2) High Fructose corn syrup. Many candies will have this yucky ingredient that highly correlates with obesity, unlike other sugars like fructose from fruit. Decide ahead of time what your position on this ingredient is. Whether you are willing to have  little, or none at all.

For more information on HFCS read this article

3) Food dyes and unnatural, or highly processed ingredients. Many children are allergic to red food dye. This should be a warning sign to us that unnatural food dyes are just that....unnatural! Food dyes are correlated with hyperactivity, allergic reactions, and even cancer!!! 

For more information on food dyes and how to replace them naturally read this article

4) Artificial Sweeteners. While refined white sugar is said to be 8x as addictive as cocaine, artificial sweeteners are just as bad and have been linked to poor brain performance, migraines, addiction, bloating, and more! To find out more about artificial sweeteners and better alternatives click here. 

So what now?

Well good grief Kylene, you just eliminated all candy everywhere. Well, kinda :) But I realize that not everyone is as hard core as I am, and not everyone wants to eliminate everything all at once. So here are a few guidelines to keep your Holiday as healthy as possible. 

1) Limit yours and your child's intake. Whether that be 1 or 2 pieces of candy a day, this will limit any negative exposure to any of the ingredients above. Prioritize healthy foods full of vitamins and micronutrients the rest of the day. Particularly leafy greens and foods filled with chlorophyll which is a natural detoxifying agent in the body. You may even consider the chlorophyll detox drink below which Keegan happily agreed to drink every day in exchange for his daily dose of Halloween candy:

• 1/2 cup water
• 2TBS chlorophyll 
• Splash of cranberry juice ( to taste)

2) Know what candies you are and are not willing to have. Like I mentioned above gluten free is always our priority which means certain candies just get thrown out. The rest are limited. Decide ahead of time what your negotiables and non-negotiables are.

3) If you don't have a child that goes out to Trick or Treat, then this is easy! Don't buy the candy and bring it into the house! Out of sight, out of mind. On the flip side if it's sitting on your counter it's guaranteed to be eaten! If you choose to pass out candy, simply dump the rest of it into the last kids pillow case or throw the remainder in your trash can at the end of the night.

4) Consider healthier alternatives. There are candies out there are are higher quality and less damaging. Find these at your local Whole Foods or health food store. Enjoy Life and Theo are some of my favorite brands that you may find at your local grocery store. They provide a great and healthier dark chocolate! Whether you really splurge and pass these out to kids or you just stash a couple away for your own indulgence... that's up to you!

5) The safest bet is always to make your own candies or treats. You know what's in them, you can stick to your goals, and you don't have to worry about dyes, white sugar, gluten or other....

Need a little inspiration? Hop on over to my recipe roundup for some Spooktacular Halloween treats!

What about you? How do you handle Halloween and the candy rush in your family? Leave a comment and share your strategy!!!

 

Fall Apple Salad

Welcome to October Diva friends! 

I have to admit that traditionally, I'm not a salad person. So when my MRT food sensitivities test came back with spinach and lettuce as foods to avoid, I wasn't too disappointed. HOWEVER, I am so aware of the many benefits of leafy greens that it felt weird not making more of an effort once the easy-go-to spinach wasn't an option.

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The other day I sat down to plan my weekly meals and decided that this week was going to be a "detox" week. No no, I wasn't going on an "all liquids" diet, or dropping my calories below 1000....All I wanted was to get lots of vegetables in, lower my meat intake (for no particular reason other than to get more easily digestible foods priority and include more beans and lentils) and include a juice every morning. So as I was looking for some recipes to include I stumbled across this Autumn Kale Apple and Quinoa salad, and thought, "That sounds like the perfect fall salad!"

I modified it to use what I have in the house and to avoid my personal food sensitivities and what happened was a DELICIOUS, sweet, crisp fall salad that I am excited to eat for lunch every day this week! OBVIOUSLY I had to share it with YOU!

*Notes* I modified the amounts to make 1 serving every day. I did make the full amount of dressing up front so I could have that prepared all week!

Picture from cookingclasssy.com

Fall Apple Salad 

Ingredients:

• 1/4 cup sprouted quinoa trio
• Bowl of shredded kale
• 1/2 honey crisp apple chopped
• 1-2TBS pistachios
• 1 TBS raisins
• Drizzle of pre-made dressing 

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Click and sign up for the TFD newsletter NOW! 

Prep ahead/personalization notes:

1. While this is something you could make in large amounts on Sunday and pack for work lunches (minus the dressing) I chose to make mine fresh every day. I did however prep a few things to make it easier. For example, I made a large batch of quinoa on Sunday so I could pull from that for snacks and/or this salad throughout the week.
2. I took one bunch of kale and pulled all the leaves off the spine, placed the leaves in a dish in the fridge so I can pull my daily portion out at lunch. I utilized the leftover leaves and spines in my morning green juice.
3. To save half the apple you can wrap it in aluminum foil after you rub the exposed side with lemon or lime juice to stay fresh. Consider having the second half as a snack later in the day. I used half in my morning juice and half in my salad at lunch.
4. Use any nut you enjoy! 
5. Goat cheese is delicious but optional! Make sure you read the ingredients and choose a high quality brand without extra ingredients or preservatives! 

ENJOY!

p.s. Did you try this? Comment below! I'd love yo hear your feedback!

4 Steps for a Successful Fitness Routine

Hey there Diva friends! 

I get questions all the time about working out, so I wanted to give you my top 4 tips to being successful!!! 

Top 4 workout tips

1) Have a plan. There's nothing worse for a personal trainer than going to the gym and seeing the same people walking on the treadmill for hours at a time days on end....why? Because they NEVER SEE RESULTS. I lied - perhaps there is one worse thing, and that's seeing people either completely avoid the weight rack or go over there an have no idea what they are doing, no concept of form, and no plan on how to reach their goals!!!!

So have a plan. Know the equipment. Be willing to ask questions. Get out of your current routine!!!! If your current routine was working, I have a feeling you wouldn't be reading this post :) 

Even if you DO have a plan or a goal like "I want to tone my arms" - do you know the number of reps that are optimal? The weight you should use? The rests you should take? Will you (be honest) push yourself hard enough when you're alone and show up as many times a week as you need to? If you are SUPER self motivated and disciplined then WOOHOO! But for the rest of us that leads me to point #2 :)

2) Get yourself a trainer! This might be long term, or it might be short term to familiarize yourself with proper form, what weights to use, how to create a program that works for you etc....Tell your trainer what your goals are and come up with a plan together. 

                            Even me!

If you can't afford a trainer or, like me, you ARE a trainer and want another option, use at home workout programs! I use Beachbody at home workout programs every day. Why? Because they are effective, planned (so I don't have to train myself!), and there is plenty of variety to keep me interested and challenged. PLUS I don't have to hit the gym when I'm not training clients, I can just get down in my tiny basement and get it done when I have time in my day!

Either way - live training or in home workouts - These are ways you can set goals, see what proper form is, have a set schedule, and reach past your own mental limits!

p.s. to get access to EVERY at home workout beachbody has PLUS 1 month of shakeology for ONLY $160, click HERE! You'll also be added to my monthly challenges where I post encouragement and meal plans!

3) Focus on nutrition. It doesn't matter how awesome your workout program is, if you aren't supporting it with good nutrition you WON'T see results!!! Nutrition is truly 90% of your success. It fuels your brain, your cells, your energy and your muscles! Without the proper nutrition you will feel tired, unmotivated, your muscles won't respond appropriately, and your body composition will stay the same. But WITH nutrition PLUS strength training your fat will burn off, your body composition will become leaner, stronger, more muscular, and you will reach a happy, healthy weight!

4) Don't forget to stretch. No matter who you are, what age you are, or how naturally limber you are, do NOT forget to stretch! Make sure you warm up sufficiently for the excercises you will do, and cool down long enough to bring your heart rate down and get those muscles lengthened back out after you've contracted and pushed them hard!

I hope this helps! If you want set up your FREE 30 minute consultation with me, just comment below or message me with your e-mail. Can't wait to chat more :)

By for now!

How to make cooking fun

Hey hey Diva friends!!!

I know how daunting it can be to change your lifestyle and try to start cooking WHILE you are still absorbing information, learning new things, and trying to figure out whats what! I wanted to provide a few tips to help you make it more fun along the way.

1) MINDSET

Mindset is key in pretty much every area of our life isn't it? With our diet and lifestyle it's SUPER easy to let our mindset get in the way. We think things like "it's too hard", "It's too expensive", "I can't cook", "I have no time" etc....

                     There is a whole book you can read about this if you're interested!

Those are all excuses and I want you to drop them at the door! Anything you WANT to do you find the time, money, resources, and ability TO do! Cooking doesn't have to be hard, expensive OR time consuming! You just need the right mindset, the right tools, and the right plan :) 

I would encourage you to shift from the difficulty mindset into the ADVENTURE mindset! Cooking is a really fun adventure! You find out new recipes you like, new flavors, new tricks, new tools, new spices etc! Plus when your body starts changing and you feel better, all of a sudden the effort is #worthit.

Along the same lines, be willing to try new things! Invest in a quality spice set that allows you to make multiple flavor combinations, follow new recipes, and not get bored. 

Want to purchase some high quality spices from a trusted source? click here!

When you hit the store, make it your goal to stay in the produce section for 95% of your shopping trip and you can't go wrong. Grab a new fruit, a new veggie and research where it comes from and how to cook it!

Hot tip: If you google Paleo__"insert vegetable or recipe here"____ you will find a clean, whole foods, healthy way to cook almost anything!

Don't know what Paleo means? Read my last blog post all about it!

2) ATMOSPHERE

Spice up more than your food! Play some music and get in the MOOD to cook :) Whether you set aside 2 hours on Sunday to meal prep for the entire week or you enjoy 30 minutes every evening after work to get things chopped and in the oven, find your perfect pandora playlist and have some fun! Currently I'm on a French Cafe music kick thanks to our recent vacation. Find what inspires you, puts you in a happy place, and get to it!

                   Hey get crazy- maybe you'll end up with some fun kitchen karaoke!

If you have someone that will cook WITH you - even better! Kids? Have them participate by measuring things out or reading you the recipe! 

3) KEEP IT SIMPLE

DON'T overcomplicate things.....again, we get stuck in this headspace that cooking has to be hard and cooking healthy must be even harder. WRONG! I am a simple kinda gal friends. I never wanted to be a "housewife" and I certainly never thought I would enjoy cooking but I do!

Check out this website for delicious recipes made with only a few ingredients...

I've really learned to love making food at home. I know what the ingredients are, I have control over the quality, AND I get to cook according to my own tastes and shake it up when I feel like it. In fact, over the past few years I've enjoyed eating away from home less and less. Honestly we almost never have the same meals 2 weeks in a row - I'm always looking for new recipes and while we have our favorites we are constantly trying new ideas.

One reason I love paleo recipes so much is because they are (most of the time) EASY! Hey - when you can have an incredible dinner by adding a spice rub to some meat, throwing it in the oven for 30 minutes while you cook some vegetables and maybe adding a tasty side or fruit? BOOM. I'm there.

Dessert? NO PROBLEM - I definitely have a sweet tooth and most paleo baking recipes go something like this: 1) mix the dry ingredients 2) mix the wet ingredients 3) throw it in the oven. In other words, paleo is basically Kylene proof. So if I can do it- you can DEFINITELY do it! 

Admittedly some baking ingredients (almond flour, coconut flour etc....) can add up so if budgeting is important you might want to limit the desserts to 1 a week or less. Easier on your budget AND waistline!

Hot tip #2: Make a batch of brownies and freeze them! Your investment will save you from those late night cookie binges and satisfy any sweet craving when it hits. 

Almond Butter brownies

Chick Pea Brownies (super inexpensive!)

Ok I've talked about how simple it is - SHOW ME THE RECIPES right? :) Resources are your friend when starting out. Having some foolproof bloggers that you know you can trust is the best! When my family started this process Elana Amsterdam saved us. She is beyond skilled in giving you the best tasting recipes with the fewest ingredients possible. Talk about simple! She also divides her website up by special dietary needs, so whether you are egg free, nut free etc....she has recipes for you clearly listed. Check out her website HERE!

Hope this has helped. Bye for now!

What the heck is paleo?

Hey hey Diva friends!

If you follow me on Facebook, know me in real life, or read this blog, then you have probably seen or heard me talk about PALEO recipes!!! You might know what that means or you might be thinking "I know she eats 'healthy' but what the heck is paleo?"

Never fear! I'm here to share :) It's a complicated question actually because there are a bunch of definitions! I'll give you the basics and then share why I eat the way I do, how's that?

Paleo actually stands for paleolithic nutrition....so....the way cavemen ate. Honestly my first thought was "uhhhh who cares?". I was just looking to be healthy. Turns out, paleo tends to be the most nutrient dense, whole foods, anti-inflammatory approach out there. So once I started reading about it, learning about WHY certain foods are eliminated and certain foods are included it made sense.

Super simple overview: Paleo = zero grains, legumes or dairy*, but includes grass-fed meats, wild caught seafood, pasture raised poultry, any and all veggies, tubers, squash, and fresh fruit, seeds, nuts.

*Dairy is a debated topic in the paleo world and that's mostly because lots of people can't tolerate it at all but some can. When it comes down to it it's all about your individual gut and response. When dairy IS "ok'd" it's organic, raw, and from grass-fed cows.

MY overview: There are about 50 shades of paleo. and that's OK! I'll give you an example. For a long time I included beans, rice, and eliminated dairy. Recently I was bummed to find several other food sensitivities so my diet has shifted again.

Not only is every BODY different, but you can change throughout your life as you get sick, heal, travel, are under stress etc.

Thats nice, but WHY should you give it a go? Why eliminate grains (or at minimum wheat flour and gluten-grains)? Super long scientific story short - because they cause inflammation.

If you look at the disease cycle it goes something like this:

Gut disruption--> inflammation-->symptoms-->disease

What causes gut disruption? Certain foods like wheat flour, dairy, some legumes, etc... For more information gut health check out my previous blog post HERE.

Look - you might not care about the science stuff - you might not care about what your ancestors ate.

You might not care about a "diet".

Good cuz neither do I.

What I care about is fueling my body with the best nutrition out there -giving my brain, my cells, and my organs the building blocks necessary for a long, healthy, and energetic life. What that boils down to is good nutrition which is comprised of whole, real, non genetically modified non-processed ingredients. The easiest way I have found to do that is by using paleo guidelines and recipes :)

Bottom line: It's not a diet - it's  not a religion - it's a healthy way of living. I'm for that- I bet you are too!

Hope that helps! Have you tried paleo? What's your experience been like? What are your favorite recipes? I'd love to hear from you!

Bye for now :)

All about food sensitivities and getting tested...

Hey Hey there Diva friends!! 

Many of you may have seen my recent video talking about my MRT blood test results that showed me several SURPRISING food sensitivities that I have....if not keep reading! (or watch here-->)

"Whyyyyyyy??", "Are you KIDDING me?", "I can't believe I have a reaction to that""waaaahhh that's my favorite." Were just a few thoughts that ran through my mind as I read my results. But THEN it gave me hope. Hope that this is another piece to my puzzle of health...a missing link so to speak that can take me a few steps closer to where I want to be. Let me explain why...

When you are ingesting food that your body then has a negative reaction (sensitivity) to, this causes inflammation and a cascade of stress inside your body whether you can recognize it or not! The thing about food sensitivities is....you often don't "see" them. We are so used to looking at the dramatic examples with anaphylactic shock, hyves, swelling, etc....the only difference with a food sensitivity is it's you can't SEE it, so we often don't put 2 and 2 together, and/or we write it off as unimportant.

See how eating foods you are sensitive to can affect your gut here

For example...since it's not life threatening, shows up within DAYS instead of MINUTES, and can be related to what we consider "normal" things like gas, bloating, a day of bad poop, acne, etc....we often don't think about it or recognize the connection....but long term these "little" sensitivities can affect your hormone balance, immune system and potential, or susceptibility, for chronic disease!

What's even CRAZIER is that the most seemingly benign foods can be causing this which, in my case, is EXACTLY what was happening.... 

Sign up for weekly news, recipes, and tips here!

This (potentially) explains SO MUCH! I had already eliminated the major common allergens - wheat and dairy. I was even pretty low on my consumption of grains and beans! But...after all that, I would still have some issues of bloating, fatigue, etc.... now granted, I've come a long way from the debilitating stomach pains, the kill me now PMS cramps that lasted for HOURS at a time and render me completely useless for the day, the rosacea on my face etc etc.... BUT even with all those amazing improvements I'm on a journey and want to see HOW healthy I can be! Feeling fatigued at the most inopportune times, struggling with getting my hormones back to a desired level.... those are things I am determined to solve...These things brought me to my FDN certification which in turn brought me to the MRT food sensitivities testing and I'm happy it did.

Come to find out, food I NEVER would have considered as being reactive are top on my list when I got the results back. Chicken, carrots, cinnamon, vanilla,  blueberries, and avocado were all reactive foods (as were several others but these ones really hurt!). These are foods I eat not just regularly but weekly if not DAILY!!! Even MANY times a day!!! No WONDER I still have some recurring issues... my goodness!

So then - that gives me HOPE! While I have to eliminate everything on my reactive list (including BANANAS and mint!) for 90 days, I also expect to see some great results from that.

Another thing to keep in mind with food sensitivities is that they aren't always forever. When I get retested in 3 months or so, there is the potential that after fully eliminating the irritants and adding some things into my lifestyle and diet to HEAL my gut, the list may be much smaller. That's the goal!

One major reason I think EVERYONE should get this test is because of how HIDDEN these stressors can be! It's tough to detect on your own because not every sensitivity you have would be an obvious or even common one (hello chicken?!), so getting tested gives you a clear path forward.

It's not necessarily an easy thing to do - the test is an investment and if you aren't willing to put in the work I wouldn't waste the money. You HAVE to be willing to go through a mental transformation as well as a physical one because trust me - it can be overwhelming at first. But this I know. You CAN do it, and if you're willing to, I can help you get through it! 

If you are interested in getting this test done make sure to send me an e-mail! Or go to my FDNP link at the top of the page to set up your FREE 30 minute discovery call to find out if working together is the right choice for you! 

I'm looking forward to helping YOU reach YOUR optimum health goals too!

Bye for now!

If you didn't see my video check it out here! See my reaction, my results, and my PLAN!

Easy Protein Pancakes

Hey Hey there Diva friends! 

I woke up this morning and wanted some pancakes....so I looked up some recipes and decided to make up my own with what I have in the house. They turned out really well so I wanted to share :) You've probably seen the 3 ingredient pancake recipe floating around for banana + egg + cinnamon before....well, this isn't much more complicated.

Ingredients:

• 1 large plantain (mine was yellow with some black spots)*
• 1 Scoop of Ancient Nutritions Cinnamon Apple Bone Broth
• 2 eggs

*When cooking with plantains the greener the plantain the less flavor it has the more ripe it is the sweeter it is.

Directions:

1. Blend all the ingredients in a blender or food processor until smooth
2. Heat up a non-stick skillet and spray with coconut oil or melt some grass-fed butter
3. Cook about 1/4 cup of the batter at a time about a minute on each side, but times will vary based on cookware and temperature
4. Top with some pure maple syrup and pair with some eggs or Applegate breakfast sausages. Don't forget your Foursigmatic chaga coffee. Enjoy!

Get creative in the kitchen! Mix some blueberries in the batter, or if you really want to splurge, add some Enjoy Life chocolate minis. 

Have a good breakfast! Bye for now :)

Taking the stress out of 21 day fix meal prep...

Hi there Diva friends! I get it....BELIEVE me do I get it. When I decided to hop on board the 21 day fix meal prep train about a year ago, I sat down, looked at the requirements and immediately felt super overwhelmed. I wanted to quit before I got started! I mean, I had a great thing going, I already ate paleo, I was at a healthy weight my workouts were good....

Honestly, if I hadn't had the pressure of the upcoming Beachbody Classic physique competition I probably never would have tried! But I'm glad I did because I've taken bits and pieces of what I learned to use more regularly (aka making tons of veggies over the weekend!), it helped me understand my challengers who go through the 21 day fix program, and it's always good to challenge myself with new things.

All that being said, I'm someone who likes to be efficient, get things done quickly, and enjoy my food. I mean - I LOVE FOOD. So I wanted to share this article on how to make meal prep more enjoyable, so that hopefully you can learn to love it too!

1) Take a Deep Breath

That might sound silly, but like I said - when I started I was super overwhelmed! If you're following a plan like the 21 day fix container system, then take a deep breath and break it down into easy steps. For example, step 1 is to write down at the top of my page how many containers I can have each day. For me that is Plan C which is 1800-1999 calories (by the way I don't encourage anyone to go below that plan!) so it's 5 Green containers, 5 Red (protein), 4 yellow (carb), 3 purple (fruit) 1 orange (seeds) 1 blue (healthy fat) and 5 tsp of oil. Make a tally at the top of your page.

Then I write my meals down like this:

B:

S:

L:

S:

D:

Once I have that outline I can choose my meals and fill in the blanks. I often find it's easier to start with a recipe for dinner and then fill in the gaps afterwards. If pineapple kabobs are for dinner that is 1 red, 1/2 purple and 1/2 green, so I write that down and can fill in the rest of my day accordingly! There are TONS of recipes out there that are "fix approved" and have the container equivalents all figured out for you. But don't be shy about using your favorite recipes and doing your best to guesstimate how it would fit in!

2) Keep it simple but don't get bored

In the beginning you are so overwhelmed that it's easy to just be basic and make one protein, one carb, one veggie all in bulk for the week. I would encourage you not to do that for a few reasons, one being that your body needs more nutritional variety that that would provide, and two if your food doesn't taste good you won't stick with the plan! 

*NOTE* Shakeology counts as 1 red, and provides lots of extra nutrients to your day so it's a valuable addition to any meal plan!!!! Plus it taste like a treat, boost your energy, curbs your cravings and provides probiotics (all from whole food, natural sources!)

I would encourage you to make a variety of options for each container and then mix and match within your day! You will end up finding that combinations are really good like sweet potato with chicken and broccoli, or rice with beef and asparagus!

Even within a single container think of fun combos you can make like peppers+onions+mushrooms+spices sautéed in water. That = a green container! 

Use lots of spices, seasonings and flavorful ingredients to keep it interesting. Last night my husband and I made a whole chicken, shredded it, added some spices to the bowl so it wouldn't be plain chicken, and then used the chicken carcass to make our favorite homemade bone broth! The bone broth can be used later to cook rice and quinoa more flavorfully, and of COURSE we will drink it too!

3) Be flexible

Anytime you try something new it's really easy to get super dogmatic about it like if you go "off plan" something terrible is going to happen. I'm all about a healthy lifestyle NOT dieting, so PLEASE if you ever meal prep with something as specific as 21 day fix, give yourself some grace! You will go out to eat - make the best choices you can and eyeball it! You will make casseroles for your family that don't allow you to portion everything exactly - do your best and don't stress!!!

21 day fix meal prep and other meal planning structures, are simply here to give you a guideline. It's not a religion, and I promise nothing bad will happen to you if you estimate that cup of blueberries instead of pulling out your purple container!!!!  :)

These guidelines are here to get you on track, teach you some basics about nutrition (hello 5 servings of veggies every day!!) and introduce you to tips and  tricks that allow you to prep a lot of food over the weekend and save time during the work week!

                        My lunch from today! 1 Red + 1 Green+ 2 yellow + 1.5tsp

4) Try it and then live your life

This system is NOT forever. If you've never tried it before I would encourage you to use it for about a month! Then I want you to live your life without portion control and calorie counting and simply listen to your body! As long as you are still eating the nutritionally dense, whole, healthy, real foods, you should be fine! This isn't a diet tool that you go off of and gain 10 pounds. There should be no fear associated with dropping the program....it's simple a step to get you started. 

Once you've figured it out an gotten used to how it works, the stress is gone and you can bang out a meal plan in no time! Pull it out every once in awhile as needed to get you back on track, and then let it go. Remember, it's a TOOL. Just one of many that you have in your arsenal!

Join my monthly challenge group for daily fun and accountability! Click here to sign up or message me for a personal recommendation! 

p.s. Play some music and get your hubby or friend to cook with you! An enjoyable atmosphere can make the process way more fun and doing it with someone makes the time go faster! :)