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Let’s Be Real

by May 22, 2023

We are not a “one size fits all” society.

We don’t all walk the same way, speak the same language, listen to the same music, have the same social circles, or have the same jobs.

We don’t dress the same, have the same strengths, read the same books, and we all are not inspired by the same people.

We also shouldn’t be doing the same workouts, eating the same foods, sleeping the same amount, drinking the same amounts of water, having the same opinions, spending the same amount of time at work or at play.

We are not a “one size fits all” community.

Every one of us is different. Each one of us on our own journey. Each individual with individual visions and goals.

So I often wonder, why is it when the newest “fad diet” or workout plan arises, it seems that the majority of us think we need to jump on the bandwagon?
“Did you hear, Stacey lost 15 pounds in 5 days on the water diet! I have to try it!”

I had several clients this week asking what diet I think is the best. What workout program would help them lose the most weight?

If what you are doing right now is working for you, continue. If not, ask for some help and shake things up. We all may have some of the same visions, but our goals/steps to get there look quite a bit different.

The ONE thing I will promise you is that when it comes to your health and overall well-being, diets are never the answer. (⇒Key in Keto, South Beach, Adkins, Low Carb Craze, juice cleanses, The Master Cleanse, you name it, etc…..)

Yo Yo Diet

What works for one, may work for another, but it may not. And that is ok.
The more exciting news is that YOUR journey will shift and change, have highs and lows. What worked for you last year may still be working, or you may have hit a plateau. Time for a change. And that is ok too.

Here is the solution. ASK for help if you need it. The right professional with YOUR health at heart will guide you in the right direction for you.
Choose YOUR path. Choose what works for YOU. Choose something you can feel great about and commit to.

My path has changed MANY times over the years. But, currently, here is what I find, fitness and nutrition wise, working best for me in 2023!
– spend at least 5-10 minutes (try for more) each day in prayer/journal/reflections
– Daily workouts and walks during my workday to stay moving
– Surround myself with active people
– Attend hot yoga at least 1x per week
– Sauna at least 1x/week
– Drink at least 1/2 my body weight in water every single day
– Limit coffee to 2 cups per day (1 cup is mushroom coffee)
– Pay attention to macros and the way my body reacts to different amounts
– Move my body and hit 13,000 steps every single day
– Limit my wine intake. Drink better wine, less of it.
– Incorporate probiotics, ACV, vitamin D daily
– Eat 90% clean – lots of veggies, lean protein, healthy fats
– Foam roll for AT LEAST 5 minutes daily
– Get at least 7 hours of sleep per night

What does your path look like for the rest of this year?
What areas might you need help with?
Let me hear from you 🙂 

Have You Had Enough…

by May 10, 2023

WATER? or are you feeling…

  • fatigue
  • Increased thirst
  • dry mouth
  • swollen tongue
  • dizziness
  • palpitations (feeling that the heart is jumping or pounding)
  • confusion
  • feeling faint
  • decreased urine output

These are all symptoms of dehydration.

“So, do I really need to drink ½ my body weight in water every day?”

Simple answer – yes.  If you want to feel great and have your body run like a well oiled machine – drink water.

Think about this – what do we NEED to survive? Air. Food. Water.
From the moment of conception, what does the human body develop in? Water.
Humans can survive without food for up to 2 weeks. Without water? 3 days.
What is the human body made of? 60%+ water.
Here are some more amazing facts.  Our MOST needed nutrient is water. Water makes up every cell, tissue and organ in our bodies. Our brains are 70% water.  Our blood is 83% water. Our muscles are 75% water; and our lungs, 90% water.

SO – if we aren’t getting enough water and are going through life as a camel in the desert; how can our bodies feel great, fight off sickness and function at their best? The answer is easy – they can’t.

Here are a few more amazing ways water helps our bodies function:
– it maintain normal body temperature
– acts as a joint lubricant
– carries waste away from blood and tissues
– transports nutrients
– ensures adequate blood volume
– serves as a spinal shock absorber

The thing is, and I hear it all of the time, “I don’t like water,” “I get tired of plain old water,” “I cannot drink that much water.”

Guess what?! I hear you and I AGREE!  I get sick of drinking plain old water all of the time too. So, to switch things up, I do things like add cucumbers, watermelon, lemon, lime, orange slices to my water. I make sure that my alkaline pitcher is filled up very single night before I go to bed.
I also make pitchers of tea. As long as the tea is caffeine free (choose an herbal tea) and does not potentially act as a diuretic, you are good to go!  Teas can add tons of flavor to that plain water that you get tired of drinking.
One more idea…if you have infused balsamic vinegars, add a couple teaspoons to your water. You would be surprised how flavorful! I love to add an orange or lemon white balsamics to my water.
And one more bonus! If you are eating fruits and vegetables, those can help too. Most fruits and veggies are primarily WATER!!

Question for parents: Are your kids drinking enough water? Especially if they are athletes?
Dehydration leads to decrease in performance and impairs ability to excel.
Tip: Get the kids a fun water bottle and make sure they are refilling it throughout the day.

Have a happy day, make the best of it and drink you water, people 🙂

My Top 20 at Trader Joe’s

by March 25, 2023

Repost/revised from 2019

Listen up Lake Norman, WE NEED A TRADER JOE’S!
TJ’s is doing it right and we need to bring that happy shopping experience closer to our community. 

Trader Joe’s is my “icing on the cake” grocery store. I cannot necessarily purchase all of the items that I need there, but it certainly takes my food up a notch! The variety of foods and prices, the flowers, the seasonal items, the wines, and the people who work there….TJ’s provides a shopping experience! It is not just your mundane, obligatory trip to the grocery store.

Charlotte currently has 2 locations – University and Uptown. Right now, I drive 30+ minutes, usually to the University location (because parking at the Uptown location can be a nightmare) once a month to stock up. The thing is that TJ’s comes out with new items all of the time, so sometimes I miss the party by only going once a month.

If we had a location in Denver (ideal since I live here), Cornelius, Huntersville or even Mooresville, I would go weekly. 

So, if you have been and love it, CLICK HERE now. Just do it 🙂 

If you have not been, do yourself a favor and go! It may be overwhelming at first, but once you figure out what you love to buy there, it’s like riding a bike – you know what to do, but it brings a new adventure every time.

Here is my best advice to make the most of your TJ’s journey!

  • Take your time. Especially if you are a first-timer. Browse. Ask questions – the employees love to chat about new items and their favorites. You may even want to grab a seasoned TJ’s shopper and take the trip together. 
  • Contrary to popular belief, just because it comes from Trader Joe’s does not mean it is healthy! (Note: this same rule applies for Earth Fare and Whole Foods too)
  • I have found that while I have been shopping at Trader Joe’s for YEARS, their prices have increased as they have everywhere, but are still very reasonable.
  • Realize that they do have seasonal items. Items that you love and then are discontinued, only to find that occasionally they come back months later. I am not sure why, but just roll with it. 
  • I typically do not buy produce at Trader Joe’s. Prices are not fantastic on produce and you need to keep an eye on expiration dates.

My top picks to purchase at Trader Joe’s:

  • CARDS. For all occasions and they are only $.99 – compared to $5.99 at other stores… for a card?!?
  • DIPS. Specifically hummus, the vegan cashew pesto, and avocado tzatziki dip. Technically that is 3 items, but we will call it one.
  • RIDGE CUT POTATO CHIPS. 3 ingredients. Potatoes, sunflower oil, sea salt. Sunflower oil is not ideal, but comparing to other chips, these are a win!
  • SUN-DRIED TOMATOES. In a bag, not in oil. Absolutely delicious and full of flavor. Add to salads, side dishes, on top of eggs, etc. This is also what I use in my sweet potato salad.
  • BRUCHETTA. In the jar. Minimal ingredients and again, full of flavor. Serve with your cheese and cracker plate at happy hour or on top of your omelet with some goat cheese.
  • DILL PICKLES. My daughter LOVES pickles. Most pickles in the stores have added food dyes and preservatives. You can find some good ones at local farmers markets or TJs pickles, which use turmeric for coloring.
  • CONDIMENTS. Again, technically 3 items but organic ketchup, whole grain and dijon mustards, and organic mayo. Minimal ingredients and all ones you can pronounce.
  • GOLDEN ROUNDS CRACKERS. My people love the cousin of this cracker that you buy at your local store, but those are full of ingredients to avoid, including hydrogenated oils and HFCS.  These crackers taste the same and are a much better choice if you are going to eat crackers.
  • EGGPLANT GARLIC SPREAD. Again, another delicious addition. I usually serve this with raw veggies.
  • COCONUT SUGAR. Good price. While all sugar is metabolized the same in the body, coconut sugar brings a rich panel of nutrients to the table.
  • TACO SHELLS. You would be surprised at the laundry list of preservatives and ingredients in a taco shell. With taco night being a staple in our house, quality shells are necessary. 3 ingredients: organic corn flour, sunflower oil, and lime.
  • COFFEES AND TEAS. Specifically Organic Ginger Turmeric Herbal Tea. Great for digestion and fighting inflammation in the body.
  • HIMALAYAN PINK SALT. You can find this anywhere now but this one comes in its own grinder and the pink salt is a good source of essential trace minerals.
  • EVERYTHING BUT THE BAGEL SEASONING. Delicious. On everything.
  • CRYSTALIZED GINGER. Again, ginger is great for digestion. This comes in a bag full of sweet chunks of ginger root. I keep them on hand for any time we have an upset stomach or stomach pain. Eat 2 hunks of ginger and 99% of the time, stomach issues subside. A much better choice than Tums.
  • FREEZER WAFFLES. These come in whole grain and gluten-free. Nutritionally, it is virtually impossible to find a healthy freezer waffle in my opinion. But, throw some nut butter or Greek yogurt and berries on top and you have a super quick, balanced breakfast for the kids before they run out the door to school.
  • SARDINES. Yep, little fish. Nutritional powerhouses, loaded with protein and an excellent source of omega 3s.  Perfect to throw on top of a salad with some lemon juice and fresh cracked pepper.
  • FROZEN CAULIFLOWER GNOCCHI. When I just feel like that pasta fix. Delicious sautéed in coconut oil,  topped with Rao’s sauce or the vegan cashew pesto.
  • TJ’s COCONUT AMINOS. 99% of soybeans in the US are GMO and also recognized hormone disruptors in the body. I personally stay away from all soy products (start looking because it is in EVERYTHING) and this is the perfect, healthy substitution to soy sauce.
  • FLOWERS AND PLANTS. Their selection is gorgeous and they tend to last a while. Studies have proven that having fresh flowers and plants in the house improves air quality and mood. If my trip timing to Trader Joe’s is right, I also like to have them in my guest room when family and friends come to visit.

Let’s bring Trader Joe’s to Lake Norman!!

For more on wellness topics beneficial to you, your company, group or organization, contact Lindsey at

Endless Choices of “Protein Bars”

by March 8, 2023

Inspired by a dear friend this morning, I went to my local grocery store this afternoon to do some field research.

I am certain about which protein bars I would recommend and which ones I would suggest steering clear from, but I wanted a more comprehensive list to share with her, and now with all of you. 

In our world of go-go-go, convenience foods are sometimes a necessity. While it is always best to stick with whole food choices, sometimes we need a quick, healthy snack. Here are my top recommended bars for those grab-n-go days.

Note: Every choice is a progressive one. If you are currently eating Snickers bar, choosing the Cliff bar is a huge step in the right direction. If you are currently snacking on Kind bars, choosing a Raw Rev bar is a great step in the right direction. If you find yourself in a bind, one of these bars is a better choice than the drive thru.

RX Bars
Lara Bars
Raw Rev Glo Protein Bars
Perfect Bar

Cliff Organic Nut Butter Filled Bars
Kind Bars
Nature Valley Oats & Honey Bars
Kashi Chocolate Almond Sea Salt Bars
Go Macro Bars

Zone Perfect Bars
Luna Bars
Cliff Bars
Nature Valley Protein Bars
Pure Protein Bars
Protein One Bars
Fiber One Bars
Power Crunch Bars
Premier Protein Bars
Atkins Bars
Robert Irvine Fit Crunch Bars

This list is not all inclusive of the mass amounts of protein/energy bars on the market. 

In fact, when you begin to review ingredients in these “nutrition bars,” as they are labeled in the grocery store, you will see that MANY of them have the exact same ingredients…a limited number of ingredients actually being good for you.

ALL ingredients that you should stay away from, including but not limited to:
– soy protein
– palm kernel oil
– soy lecithin
– maltitol
– glucose syrup
– hydrolyzed gelatin
– sucralose
– tapioca syrup
– vegetable glycerine
– soluble corn fiber

Translation: lots of added sugars, fillers and binders that your body does not want or need.

In fact, if you are eating one of these chemical shit-storms, you are better off grabbing a Reeses Peanut Butter cup instead; containing fewer ingredients, most of which you can identify (sugar, cacao, chocolate, skim milk, lactose, lecithin, peanuts, dextrose, and salt).

Image result for reeses peanut butter cup image

As always, feel free to reach out to me with questions or share your thoughts in comments 🙂

Image result for eat whole foods quotes images

Have you picked up the latest copy?

by March 6, 2023

If you live around Lake Norman, NC do yourself a favor and pick up a copy of LKN Magazine! And even if you do not, you can find it right at your fingertips . They have the most beautiful and user friendly digital version online.

It is not only a gorgeous publication, but it is filled with articles that keep you reading. The highlighted businesses are the small businesses that we should all be supporting.

I have been blessed to partner with Keela Johnson and her amazing staff at the magazine to write several articles that have been published this year, among others from some inspiring businesses and leaders in the community.

Do you know:

What type of sentence this is in the English language? “Pack my box with five dozen liquor jugs.”
The benefits of turmeric?
What does it mean when you “control clean?”
Where Pilot Mountain State Park is?
The benefits of taking a nap…
How to manage a migraine without meds…

All of the above and so much more in the latest issues of LKN Magazine.

If you are interested in reading more on my 23 Swaps for 2023 —–> CLICK HERE!

Sweet Green Smoothie

by February 26, 2023

1 cup coconut water
2 tsp organic coconut oil
¾ cups ice
Large handful of kale leaves **you can also add baby spinach**
½  frozen banana
¾ cup frozen mango
Cinnamon powder
Pinch of Redmond’s Real Salt

– If you like a creamier consistency, use 1/2 coconut milk, 1/2 coconut water
– For higher protein, add one scoop of protein powder and/or 1/4 cup organic Greek plain yogurt

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