• Blog,  Features

    How to Set Your BEST New Year’s Resolution for Health

    We need a balance of nutrition, movement, healthy relationships, sleep, and stress management in order to live a vibrant life. It is the consistency of these daily habits that will ultimately determine our quality of health. But life happens, and it is sometimes hard for us to continually uphold all of these habits.   Regardless of how you feel about New Year’s Resolutions I do believe that this time of year provides an opportunity to not only reflect on our…

  • Blog,  Features,  Nutrition,  Recipes,  Weight Loss

    Gingerbread Protein Cookies

    You  may know that I talk a lot about trigger foods and buffer foods, especially around the holidays. What can we buffer our cravings with when we feel triggered to eat something less healthy? Well, there are options! If your trigger food around the holidays is cookies, then here’s a recipe to buffer that with a little BONUS of added protein.   NOTE: The best protein powder to use for these cookies is vanilla whey OR pure paleo. Vega, unfortunately,…

  • Blog,  Features,  Nutrition

    Breaking Up with Food – How Hunger Starts in the Mind

    When I first started counseling people on nutrition, I too was obsessed with food. My advice was to eat within 30min of waking and make sure to eat every 3 hours all day long.  If you didn’t do this, my concern was that you were going to be hungry. If you get hungry, you are going to make the wrong food choices and overeat. This analogy is true for some; however, most people do better when they make fewer food…

  • Blog,  Exercise,  Features,  Stress Management

    5 Ways to Beat the November Blahs

    November can be a hard time for many people. The shorter and colder days and thought of a long winter can pose to be problematic for some. In light of this, here are my top 5 mood boosting tips to beat the November Blahs: Get Active­­ – A study published in 2013 in the American Journal of Preventative Medicine found that woman who sat for more than seven hours per day were at a 47% higher risk for depressive symptoms…

  • Blog,  Recipes

    Pumpkin Spiced Latte

    Ingredients: 2oz of espresso 1/4-1/2 cup of almond milk 1-2Tbsp of pureed pumpkin 1 tsp of ground cinnamon 1/4 tsp of ground nutmeg 1/4 tsp of ginger 1/2 tsp of vanilla extract dash of stevia (optional) Instructions:  Brew your espresso, and steam your almond milk, or heat it on the stove (it tastes just the same..it just wont be frothy) Combine your spices, or use an already made pumpkin spice- you wont be using all of this – just sprinkling…