Blog – Full Width

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

TIPS:
– 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

Heart Healthy Valentine

by February 13, 2023

It’s Valentine’s week…show yourself some love and love the people around you! That might mean replacing those chalky candy hearts with some heart healthy options.

Valentine’s Day. One day every year to acknowledge the love you have for your significant other. If you love sharing the love, those acknowlegements might extend further to your family and friends…little tokens of “why you are important to me.” This is the love that Jesus shows us daily and a love that we really should replicate and extend to others on a regular basis. For me, this one day serves as a reminder; tell them, show them. Having this day to do a little extra for the people you love can be so much fun!

In our house, Valentine’s week is a celebration each year. When the kids were young, it was a family dinner (typically surf & turf) at the dining room table, some gifts and a decadent homemade chocolate dessert. Simple notes and texts were sprinkled throughout the day full of that “extra love.” I enjoy authentically reminding my family and friends of why they are important to me. It truly is a gift and so easy to make someone else feel loved by sharing what about them makes that person special to you.

Whether you celebrate with your significant other, your whole family or with friends, out to dinner or a quiet night at home, here are some healthy ways to make the most of this week.

  • Indulge in homemade heart-healthy desserts. Fresh fruit dipped in dark chocolate or this delicious pumpkin chocolate mousse, that contains heart healthy antioxidants.
  • Make healthy substitutions when baking; use 100% whole-wheat or almond flour, replace oil with apple sauce, use coconut oil instead of vegetable oil, reduce the added sugar in a recipe by 1/3.
  • Grow your huge heart and practice gratitude. What do you love about that special person in your life? What is one of your favorite memories? Send them a hand written note or text and share your thoughts.
  • Stay heart healthy and keep your portions in check!  You can enjoy some treats on Valentine’s Day, but keep those portions in check or even better, split a meal with your loved one.
  • Put the phones down and step away from the TV. Spend some quality, uninterrupted “in your face time.” Get out and go for a 30 minute walk together.

Share with us this week! What is your favorite thing about Valentine’s Day? What are you doing to spread the love??

Turkey Veggie Soup

by January 23, 2023

2 lbs organic ground turkey
1 medium onion, diced
4-5 organic carrots, chopped
2-3 organic celery stalks, chopped
3 organic zucchini, chopped
1 organic orange pepper, chopped
2 tbsp minced garlic
1 bay leaf
1 – 32oz can organic fire roasted crushed tomatoes
1 can whole corn kernels
3 cups (approx) organic chicken broth
Seasoning to taste – salt, pepper, etc. (I used a hickory smoke seasoning to add some kick)

Saute meat and onion until meat is cooked thoroughly.
Add all ingredients to your crock pot/Instant Pot/Mealthy Pot and put on “SOUP” setting OR if you have time, slow cook over 6 hours.

*Chopped refers to cutting vegetables into relatively the same bite-sized pieces.*

Supplements – Yes or No?

by May 4, 2022

Questions about supplements…I get them quite frequently. Questions and supplements. In fact, my BFF/ fitness accountability partner/morning counselor and I were just talking about this exact topic this morning.

I have realized that while I most definitely think you can go way overboard with supplementation; it is important that we supplement as an “insurance policy,” especially as we get older.

The truth is that most of our nutrition should come from high quality, nutrient dense food. However, we don’t always take in the proper amounts of vitamins and minerals for optimal health and we definitely do not absorb them at 100% or even close. This is notably true in the increasing number of Americans with GI disease that obstructs the absorption of essential nutrients, vitamins and minerals.

Each year 62 million Americans are diagnosed with a digestive disorder. The incidence and prevalence of most digestive diseases increase with age. Other exceptions include hemorrhoids, inflammatory bowel disease, and chronic liver disease, which occur more commonly among young and middle-aged adults.

GI Alliance

This is where supplementation plays a big role in promoting a consistently healthy lifestyle.

My vitamin cabinet has grown over the years, but I do my research and find high quality supplements that are worth the investment.

So take some time and assess your diet and supplements. Are they right for you? Do you need some different ones? Are you taking supplements at all? Do you have any health issues that could potentially stem from lack of vitamins or essential minerals? Ask a professional nutritionist or holistic practitioner. Reach out to me with any questions.

My personal daily supplement regimen (which does not mean is that right one for you):
– Vitamin D (most Americans are deficient and this plays a huge role in immune support)
– Iron (every other day- also because I donate blood on a pretty regular basis)
– CoQ10
– Magnesium (necessary for proper muscle/nerve function and quality sleep)
– Turmeric (anti-inflammatory to combat our toxic food and environment)
– Fish Oil
– Vit B Complex
– Collagen (beneficial for joint and skin health, especially as we age)

#StopFoodWasteDay

by April 27, 2022

Food waste is a HUGE pet peeve of mine; and a problem in most homes and restaurants in our community and nationwide. Thankfully I know how to buy, preserve and use food so that I am not wasting any or much at all at home. But, I realize that so many of my clients just need some simple #stopfoodwaste tips and laws needs to be loosened so that restaurants are able to donate to the homeless or food deprived, instead of throwing out the massive amounts that they do daily.

According to Move for Hunger,  “a recent report, a half a pound of food is wasted per meal in restaurants, whether it’s from what is left on a customer’s plate, or in the kitchen itself. Approximately 85% of the food that isn’t used in a typical American restaurant is thrown out while only a small percentage is recycled or donated. With more than 42 million food insecure people in our country, this amount of food waste is obviously a major problem.”

National #StopFoodWasteDay tells us Food waste worldwide is an alarming issue. That is why on the last Wednesday in April, Stop Food Waste Day raises awareness of the growing concern of food waste.

According to the USDA, Americans waste between 30-40 percent of the food supply. That is near or more than the worldwide estimate of 1/3 of the world’s consumable waste. Additionally, food waste occurs for many reasons all along the food chain.

  • Lack of workers to harvest
  • Quality expectations
  • Weather
  • Overproduction
  • Faulty equipment
  • Poor planning
  • Overbuying
  • Over preparing

These are only a few reasons that add up to millions of tons of food waste. Stop Food Waste Day addresses all the factors and brings increased awareness to the world. The United Nations’ Food and Agriculture Organization estimates that nearly half of food waste happens before it even reaches the consumer. So, everyone along the food chain has a responsibility to help reduce it. That means, from farm to table and everywhere in between, we have work to do. Some of the solutions include:

  • Improved weather forecasts, so farmers know what to grow and when.
  • Improved storage facilities so that distributers and markets can preserve food longer.
  • Reduced production where possible.
  • An improved understanding of food quality and a loosening of those standards.
  • Preparing smaller meals.
  • Teaching consumers how to use leftovers in soups, casseroles, and stir-fries.
  • Learning how to preserve meals at home.
  • Begin composting the incidental waste to improve home production and commercial production.

Food waste is everyone’s problem, whether we realize it or not. Join the movement to reduce food waste. Follow these tips for reducing food waste:

At home:
  • Purchase and prepare only the amount of food you need to feed your family.
  • Discover new recipes that allow you to makeover leftovers.
  • Learn how to preserve food.
  • If you buy in bulk, consider donating excess to local shelters.
  • Understand the use by and best by dates.

How can you start to reduce food waste today? Follow me on social media to learn more on food waste hacks to save you time and money!

Subscribe to our newsletter

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin porttitor nisl nec ex consectetur, quis ornare sem molestie. Sed suscipit sollicitudin nulla tempor congue. Integer sed elementum odio.

Error: Contact form not found.