Healthy Tips to Stay on Track When Traveling20240603135356
Healthy Tips to Stay on Track When Traveling
June 3, 2024
“I was traveling last week and it totally threw me off. I was doing really well before that.” “My schedule is crazy wit...
Hugs, High-Fives, and Happy Easter20240328082135
Hugs, High-Fives, and Happy Easter
March 28, 2024
Flashback to April 4 years ago. 4 years! In some ways that seems like a lifetime ago, in others, the blink of an eye. ...
Let’s Be Real20230522171553
Let’s Be Real
May 22, 2023
We are not a “one size fits all” society. We don’t all walk the same way, speak the same language, li...
Have You Had Enough…20230510125109
Have You Had Enough…
May 10, 2023
WATER? or are you feeling… These are all symptoms of dehydration. “So, do I really need to drink ½ my body weight...
My Top 20 at Trader Joe’s20230325114118
My Top 20 at Trader Joe’s
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 tha...
Endless Choices of “Protein Bars”20230308145421
Endless Choices of “Protein Bars”
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...
Have you picked up the latest copy?20230306182448
Have you picked up the latest copy?
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 ...
Sweet Green Smoothie20230226192828
Sweet Green Smoothie
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**...
Heart Healthy Valentine20230213125631
Heart Healthy Valentine
February 13, 2023
It’s Valentine’s week…show yourself some love and love the people around you! That might mean replaci...
Turkey Veggie Soup20230123162146
Turkey Veggie Soup
January 23, 2023
2 lbs organic ground turkey1 medium onion, diced4-5 organic carrots, chopped 2-3 organic celery stalks, chopped3 organi...
Supplements – Yes or No?20220504150729
Supplements – Yes or No?
May 4, 2022
Questions about supplements…I get them quite frequently. Questions and supplements. In fact, my BFF/ fitness acco...
REPOST – Smoothie Bowls and Lattes!20220215082500
REPOST – Smoothie Bowls and Lattes!
February 15, 2022
I had a meeting yesterday. A business meeting. Focusing on, well, business and marketing for the 3 businesses that I am...
Cashew Cream Sauce20211110234558
Cashew Cream Sauce
November 10, 2021
1/2 cup raw cashews (soaked in boiling water for 5 mins and drained)3 T fresh squeezed lemon juice1 tsp Dijon mustardSa...
Turmeric Cauliflower Rice20211017080236
Turmeric Cauliflower Rice
October 17, 2021
The environment we live in promotes inflammation in our bodies. Any time you have chronic inflammation in the body, it ...
Anytime Oats!20210809202900
Anytime Oats!
August 9, 2021
Oatmeal, baked oats, homemade granola, oatmeal crumble, overnight oats… Oatmeal with chopped nuts, oatmeal with d...
Cookie Dough Bowl20210714162159
Cookie Dough Bowl
July 14, 2021
**Inspired by the hungry.blonde on #Instagram and trainer Tom Rusling’s “take 5 Mug Cake Attempt” at ...
Fish in the Sea20210317123000
Fish in the Sea
March 17, 2021
“I love fish; but I don’t make it because I have no idea how.” I hear this way too often from people who enjoy ea...
Spinach Dip20210125213237
Spinach Dip
January 25, 2021
1 cup frozen spinach 1/3 c plain Greek yogurt 2 green onions, finely sliced 1 clove garlic, minced 1/2 c shredded mozza...
Nut Butter Dip20210125211306
Nut Butter Dip
January 25, 2021
Perfect to accompany your fruit snack or as an addition to your fruit tray at your next gathering. 1/4 cup of organic n...
A Cup of Joe & Day 320201220094511
A Cup of Joe & Day 3
December 20, 2020
Originally posted in 2015 and still loving my coffee 🙂 Calling all coffee drinkers! Contrary to popular belief, drinkin...
Post Turkey Workout20201128073500
Post Turkey Workout
November 28, 2020
Or actually… Anytime. Anywhere. No equipment needed. No excuses. And while we are at it, even though Thanksgiving...
Thanksgiving Staple20201124145954
Thanksgiving Staple
November 24, 2020
It is on everyone’s table at Thanksgiving, but if it comes in a pre-packaged bag or container, it might not be wh...
7 New Prayers20201120145318
7 New Prayers
November 20, 2020
Re-working and re-writing this blog post from the original back in 2018. A few have changed since then. Kendall is not ...
7-Ingredient Protein Pancakes20201120133908
7-Ingredient Protein Pancakes
November 20, 2020
2 eggs1 large ripe banana1/4 cup oats1 scoop vanilla protein powder 1 tbsp raw cacao powder1 tsp cinnamon1 tbsp coconut...
Deeeelicious Greek Shrimp20201117004108
Deeeelicious Greek Shrimp
November 17, 2020
2 T extra-virgin olive oil3/4 cup finely chopped sweet onion4 garlic cloves, minced1 (28-oz) can organic crushed tomato...
A Season of Gratitude20201115135755
A Season of Gratitude
November 15, 2020
Repost. **Originally posted in 2013** 2020. Are you feeling like you need to dig a little deeper to stay focused on gra...
Challenge.20201109202000
Challenge.
November 9, 2020
So, this is the year that you decide to step out of the box, to challenge yourself physically, and attempt a feat that ...
Dessert? Yes please!20201109122500
Dessert? Yes please!
November 9, 2020
With no added sugar, can I still have dessert? Ummm…absolutely! In fact, I enjoy a small piece of 90% dark chocol...
Addicted. 5:00 AM Workouts and Protein Bites.20201108091513
Addicted. 5:00 AM Workouts and Protein Bites.
November 8, 2020
I workout at 5:30 AM – 5 days a week. Occasionally, since COVID, it also may be a 5:00 AM run or 6:45 AM bootcamp...
Honey Mustard?20201105192900
Honey Mustard?
November 5, 2020
WHY THIS???? Organic plain Greek yogurt, organic mayo, lemon juice, cayenne pepper, mustard, honey, salt & pepper. ...
Giving IS Receiving20201103102052
Giving IS Receiving
November 3, 2020
Originally posted in March 2016. Rewriting and #reposting There are not many things that bring more joy into my life th...
This is Me20201102201003
This is Me
November 2, 2020
As I sat in prayer and reflection last Sunday morning, I was reminded of how impeccably unique each one of us is. How w...
Whole Foods of Fall20201101192542
Whole Foods of Fall
November 1, 2020
TRUTH: Any time during the year when fruits and vegetables are out of season, frozen ones are an excellent option! In ...
Cooler Days – Warm Food!20201101052947
Cooler Days – Warm Food!
November 1, 2020
Pulling this one out of the archives because well, it’s soup season! I don’t know about you all, but our recent w...
Broccoli Chowder20201027212735
Broccoli Chowder
October 27, 2020
1 medium onion, chopped2 stalks celery, chopped1 bell pepper, chopped2 T butter2 T olive oil2 cloves garlic, minced8 cu...
Pumpkin Chocolate Chip Brownies20201026190002
Pumpkin Chocolate Chip Brownies
October 26, 2020
1 1/2 very ripe bananas2/3 cup nut butter of choice (I used almond)1/8 – 1/4 cup pure maple syrup (depending on d...
Fall Potato Broccoli Soup20201025232044
Fall Potato Broccoli Soup
October 25, 2020
2 Yukon gold potatoes1/2 large onion, diced2-3 cups cauliflower florets3 cups low sodium chicken OR veggie broth2 stalk...
Tuscan Fall Soup20201004232025
Tuscan Fall Soup
October 4, 2020
32 oz low sodium organic chicken broth1 bag of small yellow potatoes, cut into bite-sized pieces1-2 T bacon fat or ghee...
Cucumber Salad20200922171707
Cucumber Salad
September 22, 2020
2 English cucumbers, cut into bite-sized pieces1 cup organic cherry tomatoes, cut in 1/21/4 – 1/2 cup fetaJuice o...
Gluten-Free Chocolate Chip Cookies20200912180430
Gluten-Free Chocolate Chip Cookies
September 12, 2020
1/2 cup organic creamy almond butter 1/3 cup coconut oil, melted 4 tablespoons pure maple syrup 1 egg 2 teaspoons vani...
Curried Veggie Bowl20200722135536
Curried Veggie Bowl
July 22, 2020
2 tbsp coconut oil2 cloves of garlic, minced1 large eggplant, chopped into bite-sized pieces1 large zucchini, chopped i...
Roasted Chick Peas20200722123437
Roasted Chick Peas
July 22, 2020
1 can organic chickpeas1-2 tbsp coconut oilSea salt, pepper, cumin, smoked paprika, garlic powder – to desired ta...
Summer Roasted Potato Salad20200617214828
Summer Roasted Potato Salad
June 17, 2020
Ditch those super creamy, mayo heavy, fat-laden potato salad for this light and healthy alternative!!I am not always ve...
Cauliflower Parmesan20200615180435
Cauliflower Parmesan
June 15, 2020
1 large cauliflower head2 eggs1 tbsp water1 cup flour (use almond for gluten free)2 tsp Italian seasoning1 tsp garlic p...
Mother’s Day Chicken Salad20200615174506
Mother’s Day Chicken Salad
June 15, 2020
INGREDIENTS:2⁄3 cup olive oil or avocado mayonnaise2 tablespoons lemon juice1⁄2 tsp salt1⁄4 tsp ground pepper2 cups dic...
Vegetarian Quesadillas20200615173749
Vegetarian Quesadillas
June 15, 2020
Prepare for a delicious snack or meal. These are packed full of vitamins K and A, B2 and B6, vitamin C, calcium and pot...
Summer Breakfast Toast20200615132857
Summer Breakfast Toast
June 15, 2020
– 1 slice of Dave’s Killer Bread – toasted (or your choice of GF toast) – ½ cup of organic cottage cheese (...
Almond Blueberry Bread20200531105335
Almond Blueberry Bread
May 31, 2020
This one is a weekend staple in our house lately. A much healthier and tastier option than a donut! Enjoy fresh out of ...
Please God, Our Kids Need…20200504214905
Please God, Our Kids Need…
May 4, 2020
I have to be inspired to blog. Inspired by a thought or moment that moves me so deeply, I am pushed to put it into word...
Roasted Brussels Sprouts20200429135202
Roasted Brussels Sprouts
April 29, 2020
1 bag of fresh Brussels sproutsSea salt & pepper to tasteRed pepper flakes **optional**1/4 cup parmesan cheese4 tbs...
Social Distance Treats (cuz you won’t want to share)20200416142326
Social Distance Treats (cuz you won’t want to share)
April 16, 2020
Time to talk quarantine treats! The good news is that NONE of these will de-rail your nutrition unless of course, you e...
High-fives, hugs, and Happy Easter20200412181107
High-fives, hugs, and Happy Easter
April 12, 2020
YES! That pretty much sums up my thoughts for the day. This Easter has been different than previous years in so many wa...
Basic Muffins20200217154431
Basic Muffins
February 17, 2020
**Change the recipe by adding spices, chocolate chips, berries, shredded coconut, canned pumpkin and/or nuts** Dry Ingr...
Superbowl Treats!20200129092100
Superbowl Treats!
January 29, 2020
Which team do you want to win? Will you be heading to a party? Better question, what can you take to enjoy eating durin...
One Pan Sausage & Veggies20200122170206
One Pan Sausage & Veggies
January 22, 2020
**Cut all vegetables and sausage into the same bite-sized pieces**1-2 cups broccoli florets1-2 cups cauliflower florets...
Meatballs!20200108151416
Meatballs!
January 8, 2020
1 ½ pounds organic ground turkey ½ tsp garlic powder 6 slices uncured bacon, chopped small 2 organic eggs ½ cups almond...
Korean Beef Bowl20200108145049
Korean Beef Bowl
January 8, 2020
In a small bowl combine and set aside: 1 tsp red pepper flakes1 tsp garlic powder1 tsp onion powder1 tsp powdered ginge...
Roasted Cabbage Wedges20200108143925
Roasted Cabbage Wedges
January 8, 2020
1 medium head of green cabbage, cut into 1 inch roundsOlive or avocado oilSea salt & pepperItalian seasoning Heat o...
One Skillet Lasagna20200108142159
One Skillet Lasagna
January 8, 2020
1 tbsp extra virgin olive oil1 onion (chopped)1 tbsp minced garlic½ tsp red pepper flakes1-2 tsp oreganoSalt and pepper...
Homemade Fudge20200108141517
Homemade Fudge
January 8, 2020
3 cups unsweetened organic shredded coconut¼ cup almond butter½ cup raw cocoa powder½ cup local honey2 tsp vanilla extr...
Feta Stuffed Mushrooms20191202142609
Feta Stuffed Mushrooms
December 2, 2019
It is the holiday season!! Christmas trees officially allowed to be up and Christmas music is appropriately in the air....
Thanksgiving Slaw20191105154713
Thanksgiving Slaw
November 5, 2019
For the dressing:1/3 cup olive oil1/4 cup apple cider vinegar2 T pure maple syrup4 tsp Dijon mustard1/2 tsp sea salt2 T...
Pumpkin Spice Kettle Corn20191105153950
Pumpkin Spice Kettle Corn
November 5, 2019
12 cups of organic air-popped popcorn1/3 cup coconut sugar3 T coconut oil1/2 tsp pink salt1 T pumpkin pie spice1 tsp va...
Pumpkin Chili20191008161131
Pumpkin Chili
October 8, 2019
1 pound organic ground beef1 green pepper, diced1 onion, diced1 T chili powder1 T cumin1 tsp garlic powder1 tsp onion p...
Pumpkin Bites20190930151751
Pumpkin Bites
September 30, 2019
All things pumpkin at this time of year, right?! Well, not for my daughter who doesn’t like pumpkin, but that jus...
Monday Motivation20190923143407
Monday Motivation
September 23, 2019
When you get a message like this first thing on a Monday, it feels like the stars align. Like life comes full circle, b...
Fall Cauliflower Soup20190918160341
Fall Cauliflower Soup
September 18, 2019
1 large sweet onion, diced3 garlic cloves, minced3 tsp cumin½ tsp cinnamon½ tsp paprika1 tsp chili powder1 tsp sea salt...
Painted Toes in Abaco…20190913192213
Painted Toes in Abaco…
September 13, 2019
They were overjoyed with spending a Saturday afternoon just painting their toes. No phones. No distractions. No TVs. Th...
Fruit & Nut Bowl20190906152714
Fruit & Nut Bowl
September 6, 2019
1 cup of ice1/2 frozen banana1/2 cup frozen berry blend1 serving chocolate protein powder of choice (Afterburn or Garde...
Anytime Protein Bowl20190906150017
Anytime Protein Bowl
September 6, 2019
2 large handfuls of organic baby spinach1/2 cup roasted sweet potatoes1/3 cup organic cottage cheese 1 large organic fr...
Super Chocolate Bowl20190906145045
Super Chocolate Bowl
September 6, 2019
1 cup of ice1 frozen banana1 serving chocolate protein powder of choice (Afterburn or Garden of Life )1 tbsp organic&nb...
Summer Inspired Creamed Corn20190821160601
Summer Inspired Creamed Corn
August 21, 2019
4 ears corn, grilled and kernels cut from cob ½ cup red pepper, diced ½ cup green pepper, diced ¼ cup sweet onion, dice...
Instant Pulled BBQ Chicken20190821154926
Instant Pulled BBQ Chicken
August 21, 2019
Sauce:1 cup apple cider vinegar3/4 cup water2 tbsp minced garlic1/4 cup organic ketchup2 tbsp Dijon mustard2 tbsp organ...
Breakfast Cookies20190816152658
Breakfast Cookies
August 16, 2019
YES!!! We can have cookies for breakfast 🙂 1/4 cup organic coconut oil1/2 cup 100% pure maple syrup2 organic eggs1 tsp ...
Don’t Be Fooled!20190815171331
Don’t Be Fooled!
August 15, 2019
By food items labeled with “healthy” eye-catching words like protein and gluten-free. When in reality these...
Workout! But To Eat or Not?20190812190735
Workout! But To Eat or Not?
August 12, 2019
If you follow me on social media or on the blog, you know by now that my philosophy remains consistent in that we are a...
Berry Acai Smoothie20190729181139
Berry Acai Smoothie
July 29, 2019
1 cup unsweetened vanilla almond milk1/2 cup ice1/2 frozen bananaLarge handful of organic baby spinach½ cup frozen berr...
Trainer Advice & My Tribe20190723142930
Trainer Advice & My Tribe
July 23, 2019
When your trainers send out a blog with on-point fitness tips…and share your business info too. 🙂 Because we are ...
Emotions & Food Struggles20190701154405
Emotions & Food Struggles
July 1, 2019
Food choices consuming your daily thoughts. Days, months, years of roller coaster dieting. Eating tied to emotions R...
Grain Free Blueberry Pancakes20190626170145
Grain Free Blueberry Pancakes
June 26, 2019
1/2 cup almond flour2 T organic coconut flour1/2 tsp baking sodadash of pink Himalayan saltdash of cinnamon2 organic eg...
Almond Butter Chocolate Cups20190611134706
Almond Butter Chocolate Cups
June 11, 2019
1 ½ cups rolled oats1 cup organic almond butter1 scoop chocolate protein powder (choose a quality protein!) ¼ cup 100% ...
Chia Seeds and More20190611105518
Chia Seeds and More
June 11, 2019
DAY 3 CHIA SEEDS: Not just for your chia pet (the very first which was created in 1977)!! Despite their tiny size, chia...
Corn Muffins20190610174619
Corn Muffins
June 10, 2019
1 ¼ cup whole grain corn flour½ cup oat flour – blend whole oats in a blender and bam! oat flour 🙂2 tbsp unsweete...
Mexican Summer Salad20190603235745
Mexican Summer Salad
June 3, 2019
It is very rare that I precisely measure when I am putting my recipes together. So, always keep in mind, it could be a ...
No Bake PB Chocolate Thumbprints20190507190034
No Bake PB Chocolate Thumbprints
May 7, 2019
Thumbprints: 1 1/2 cups peanuts (I love the sweet/salty combo and used these) 1 tsp vanilla 3 tbsp natural peanut butte...
Gluten Free Shortcakes20190420181904
Gluten Free Shortcakes
April 20, 2019
3/4 cup GF baking flour 3/4 cup quinoa flour 2 3/4 tsp baking powder 1/4 tsp salt 2 tbsp coconut sugar 1/2 cup heavy cr...
Simple Tahini Sauce20190417172223
Simple Tahini Sauce
April 17, 2019
1/3 cup organic tahini – it is ground sesame seeds 😉 Juice of 1 medium lemon 1-2 Tbsp 100% pure maple syrup 1 pin...
Fresh Berry Citrus Salad20190416152410
Fresh Berry Citrus Salad
April 16, 2019
Citrus Honey Dressing: 2 tsp orange zest, minced 4 T fresh orange juice 2 T fresh lemon juice 1 T fresh lime juice 1 T ...
Easter Egg Salad20190416121542
Easter Egg Salad
April 16, 2019
Thank you for this great info-graphic, Foods 4 Better Health Enjoy your eggs this Easter with this simple curried egg s...
Rice Cake Snacks20190408161617
Rice Cake Snacks
April 8, 2019
1 organic whole grain rice cake 1/4 fresh avocado, smashed Salt, pepper, red pepper flakes Juice of fresh lime **Sliced...