Women are busy. We’re superheroes, really, balancing marriage/relationships, kids, careers/businesses, the household, the meals, family, friends, appointments, the social calendar…I can go on and on. While being a superhero is impressive and honorable, it’s not uncommon at the end of the day, when all (or some) of the boxes on the to-do list are checked — the family is fed, the dishes are done, and the kids are asleep — there isn’t much energy left for ourselves. As a result,

Distinction #1 - Whole foods vs. Processed foods In case you missed it, read it here Ready for distinction #2??? Plant foods vs. Animal foods I can talk for dayssssss about this! There is extensive research that shows us, in addition to thousands and thousands personal healing stories, that animal foods are linked to cancer, heart disease, diabetes, inflammatory conditions, digestive disorders, obesity, and other imbalances in the body, while plant foods are linked to real nu

One question that I get asked often is "How do you know if a food is healthy??" With tons of conflicting information at our fingertips, it can be easy to feel confused, overwhelmed and defeated by what's actually health-supporting and what's not. Over my years of research (academic, professional and personal), training and experience, I have come to these 2 simple distinctions to scale your food as healthy or optimal. This is ultimately what we are striving for...take baby st

Ideally, when we cook and eat, we want to make every bite count. Whipping up super tasty dishes is fun...we all want mouthwatering food, but if health is our priority, we want to ensure we are getting the most out of our food nutritionally, as well. Healthy food that tastes great is actually possible. Why not strive to craft and create delicious dishes that are packed with the most nutrient-dense, healing and nourishing foods nature has to offer. Like I always say...eat for w

Let’s talk about grocery shopping!!! Continuing our conversation on time and scheduling in meal prep, we know that grocery shopping is an important part of this process. Once you have your nutrition plan or meal plan and you know your macros, it’s much easier to plan what you are going to eat. When you plan your menu, write out your grocery list with all the items you need to cook those meals. Some people do this in reversed order…they have the general grocery shopping list (

“FAILING TO PLAN IS PLANNING TO FAIL.” There is no doubt that meal planning and meal prep take time. There simply is no way around this. If you don’t MAKE the time that it takes for grocery shopping, meal prep and cooking it will NEVER happen. Period. Everyone has the same 24 hours in a day. Ever notice how some people manage massive productivity in a day and others are constantly chasing time? It comes down to mastering your time and schedule, and folding into your schedule

“FAILING TO PLAN IS PLANNING TO FAIL.” Good morning lovelies! Let’s talk briefly about Step 2: CONTAINERS! Remember, no food storage, no food prep! This might seem super elementary to a lot of you, but you’d b surprised how many people do not have proper containers to meal prep. You should have a variety of sizes both for “bulk” cooking and for individually packaging your meals and snacks. Containers, over zip lock bags, keep your food fresher longer, not smoothed and they ar

Good morning lovelies! Yesterday we talked briefly about the importance of getting all your nutrients and knowing (and hitting) your macros in order to hit your goals whether it’s weight loss, leaning out, building muscle or maintenance. Since many of you have asked about a shopping list - which is an essential part of meal prep and staying on track - I wanted to provide a mini grocery shopping list that outlines many healthy options for carbs, protein and fat. I am including

“FAILING TO PLAN IS PLANNING TO FAIL.” Let’s start diving into the 6-Step Success Checklist…we’ll focus in on each of the 6 steps and then continue our 30 days with tips, tricks recipes and overcoming your most common barriers. Step 1: Meal Plan It’s important to have your nutrition plan in place that will support your specific goals. It’s also important to have a basic understanding of your macros and eating structure for the day. Macros are the big nutrients your body needs

“FAILING TO PLAN IS PLANNING TO FAIL.” (Duh.) TRUTH! You’ve all heard it…and as cliche as it might sound to you, this really is the biggest secrete to success in ALL areas of your life. And in the nutrition world, the foundation is 100% PLANNING. Here is your 6-Step Success Checklist for creating pure awesomeness in nutrition, meal prep and cooking: 1. Meal Plan - Have a nutrition plan in place that supports your goals. Know your macros and basic eating structure for the day.