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February 16, 2018

Self-doubt is something that I’ve struggled with for a looooooong time.  I never used to believe in myself.  I always thought I wasn’t good enough, therefore I would never try.  I became scared of everything new, because it made me feel uncomfortable.  Our minds are what set our limits.  If we think we can’t, then we won’t.  If we think we CAN, then we WILL, even if we fall on our face the first few times.  I used to hate running because I always thought that I had to be the best and fastest.  I’d constantly tell myself, “I’m slow. I’ll never be able to keep up. I suck.” It made running miserable for me and not fun at all.  Now I love to run, because I tell myself it’s good for my heart, lungs, brain, muscles, blood, etc.  I don’t care how fast I’m going because I’m not training for a race, I’m doing it for my overall health. This applies to all physical activity. Having a negative mind frame limits your physical capability.  Try changing those negative thoughts into positive thoughts...

February 10, 2018

Miso Tasty! 😊 I really love miso & it’s health benefits.  It’s enzyme-rich, which is effective in detoxifying and eliminating toxins that are absorbed into the body through pollution, radioactivity, and artificial chemicals in our foods.  It is high in antioxidants, and B vitamins.  It is believed to stimulate digestion, increase energy, restore beneficial probiotics in the intestines, strengthen blood quality and immune system, reduces risk of cancer, and lowers LDL cholesterol.

Love making this soup! It’s one of my faves because it’s easy, quick, & healthy, which is what I’m all about!   

Here is the full recipe:

  • 1 qt broth: veggie, chicken, or beef

  • 2 tbsp Miso paste

  • Kelp noodle – or any sort of ramen, rice noodle of your choice

  • Sprouts of any kind

  • Mushrooms (optional)

  • Garlic powder, to taste


Start with 2 tbsp of miso paste, keep adding more and tasting it as you go if you prefer more saltiness. I usually do.   

I like using kelp n...

February 6, 2018

With any kind of tomato, I’ll literally eat it like candy.  I slice it up, drizzle a little olive oil, sprinkle some salt & pepper, and it makes a tasty little snack.  Depending on which type of tomato, you can get ones that are a little sweeter in taste.  I prefer heirloom, vine, or cherry tomatoes. 

They are packed with nutrients that are so good for us! Here are some of their benefits:

  1. Lycopene is their biggest nutrient.It has the highest antioxidant activity and helps reduce pancreatic and prostate cancer.

  2. Tomatoes are also packed with potassium, which are excellent for muscles, kidney, and heart.

  3. When tomatoes are eaten along with healthy fats, like avocado or olive oil, the absorption of nutrients can increase from 2 to 15 times more.

  4. Tomatoes, when cooked, produce much more lycopene than if eaten raw.

There are lots of ways to eat tomatoes: sliced as a snack, tossed in salad, pasta sauces, soups, rice dishes, etc.  I like to make tomato sauces f...

November 30, 2017

Now this is what I call a well balanced meal. I’m all about making quick meals, and this is one of go-tos. I'm not a vegetarian, but I definitely do enjoy a vegetarian meal that is still packed with plenty of protein.

2 Powerseed Organic Bread
1 tbsp Ghee
3oz Organic Braised Tofu
Organic Pea Sprouts
1 Organic Tomato
Salt & Pepper

Total nutritional info:
44g Carb
21g Fat
27g Protein

Toast the bread, and spread the ghee. Apply thinly sliced tofu, a hefty pinch of pea sprouts, sliced tomato, and salt & pepper. I honestly really like sprinkling a little of garlic powder too. The fat helps the carbohydrate to absorb slowly into the blood stream preventing blood sugar spike and sustainability of energy. The protein feeds the muscles directly with the help of the carbohydrates, and also keeps you feeling fuller and satisfied for a longer time. Super yummy! And this literally only takes about 5 minutes to make.

September 17, 2017

I feel it’s so important for everyone to get checked for Diabetes, especially with the types of food we eat, and also if it runs in your family.  Insulin Resistance is super common and often times goes unnoticed.  The symptoms are generally mild, but can have dangerous and harmful effects if left unchecked and can lead to a diagnosis of Type 1 or 2 Diabetes.  Symptoms include:

  1. Extreme thirst/hunger

  2. Frequent urination

  3. Fatigue

  4. Dark spots around neck, armpits, and groin

Anyone should be able to ask his or her doctor to get tested for diabetes.  Insulin resistance, pre-diabetes, and diabetes are all detected through blood work whether you have symptoms or not.  Insulin resistance is one of the main reasons so many cannot lose weight. So why not get checked out to make sure you are healthier than you already are?   :)

September 5, 2017

There are times (well, a lot of the time) where I just don’t want to spend so much time preparing and cooking dinner, especially after a long day.  One of my go to recipes is super simple & easy.  If you are a meat eater then this recipe is perfect for you!  I always buy boneless, skinless chicken thighs because they are always juicy and much more flavorful. You can choose whichever cut of chicken you like, but the cook times will vary.  Here’s the recipe:

  • 6-8 boneless, skinless chicken thighs (preferably organic with no added hormones, no preservatives, no antibiotics, etc.)

  • Approx 1 tsp of each spice: garlic powder, onion powder, thyme, sage, paprika, salt & pepper

  • Optional: cayenne pepper for spiciness

You can add more of each spice if you’d like.  I usually freehand all the spices because I have a general sense of how much my tastebuds prefer. 

  1. Preheat oven to 425.  Spray or spread an oil of your choice in the baking dish.

  2. Place raw c...

August 20, 2017

This is what reminds me to stay motivated every single day. There was a point in my life where I was completely unmotivated.  I would get gung-ho about starting a new diet or exercise and it would literally last about 3 days max. I wasn’t able to commit to my health and because of that it had a negative effect on my mental health, ultimately creating a vicious cycle of feeling paralyzed and unmotivated.  I think one of the problems was setting high goals, which is okay, but I expected them to be achieved overnight. That’s completely unrealistic and harmful. I had to get real with myself and realize that being healthy takes time and effort for the long run. I was unhealthy for so many years meaning it’s going to take my body a decent amount of time to become healthy. Once I got into this mindset (which took a long time to get there, believe me), everything became easy. Now my health and wellbeing is the most important focus in my life. 

I really had to figure out what motivates...

July 20, 2017

If you want a quick & easy carbless meal, try this salad! Plus it's packed with protein & healthy fat. Sometimes when i'm done with my workouts in the afternoons, I really don't want to spend too much time in the kitchen. This is my go-to & it's super simple!


-Greens (Your preference. I usually just get a spring mix)

-1 Tomato

-1/2 Avocado

-4 Mushrooms

-Goat Cheddar Cheese

-2 Eggs

-1 tbsp Coconut Oil

-Salt & Pepper

1. Put greens into a bowl.  

2. Chop tomato, avocado, and mushrooms. Add to bowl.

3. Grate cheese and set aside.

4. Cook eggs over-easy over medium heat with coconut oil and salt & pepper as desired.

5. Add eggs and cheese to bowl.

I personally like my egg yolks runny, because the yolk mixed with the flavors of the coconut oil, salt and pepper makes for a tasty dressing when you mix the salad together. 


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