Mindful & Intuitive Eating

Mindful eating. Intuitive Eating. You hear it all the time but unsure what it means. Both are similar in ways but also different in others. First and foremost, neither are a diet approach. Intuitive eating is an eating style that promotes a healthy attitude towards food and the connection to food and your body image. It helps teach you how to get in touch with your body cues with hunger, fullness, and satisfaction. Doing this will also help you learn to trust yourself around food again, not looking at something is good or bad. The idea with intuitive eating is that you should eat when you’re hungry and stop when you’re full. Sounds simple, right? Often, we let emotions get in the way of our true hunger cues, or we have allowed so many diets out there telling us how and when to eat we forget to trust our body as well as its intuition.

To be able to eat intuitively, you will need to refocus and relearn how to trust your body again as we had when we were younger. For us to do that, you need to distinguish between your physical hunger and your emotional hunger. What is the difference?

  • Physical hunger cue is your body’s single urging you to replenish nutrients and refuel. It builds gradually and has different signals, such as a growling stomach or stomach pain, starving feeling, fatigue, headache, or irritability. The signals will disappear when you eat any food.
  • Emotional hunger cue is driven by your emotions. Triggered by sadness or depression, loneliness, or boredom. These types of signals usually are the feelings that can create specific cravings for food, typically comfort foods that bring you a quick sense of happiness only to leave you in the end with feelings of guilt and self-hatred. (1)

Try to get in tune with your different hunger cues and learn how to recognize if you are truly hungry or emotional hunger. Did you know it could even be as simple as you are dehydrated? Sometimes masked as feelings of hunger, your body might be asking to be hydrated and need fluids. Try having a glass of water to see if the desire disappears.

Another way of intuitive eating is the feeling of fullness. Often at times, “dieting” causes us to feel like we “have” to eat at certain times of the day or within a window or eat a certain amount of calories/macros with each meal, which makes leaving food behind difficult. Listen for signals that tell you that you are starting to feel full and satisfied. When eating, take time to pause partway through eating by drinking some water and check in with your body. How full do you feel? Are you getting close to feeling satisfied or near 80% full? Be more conscious and aware of each meal. Remember to stop eating when you are satisfied or at least 80-90% full as it takes a moment (typically 20-30 mins) for your brain to connect with your body to signal it is full.

To be a better intuitive eater, try to reduce on being what they call the “Food Police,” with thoughts that are mainly in your head that declare something “good” or “bad” when eating. Yes, eating a salad for lunch is healthier due to the nutritional value, but because you ate carbs or a sugary item with the does not declare it bad. These are the unreasonable rules that were created by dieting that cause you to feel guilty. It’s impossible to view eating as healthy or pleasurable when acting as the food police with everything you eat. Changing the way you look at food is an essential step towards becoming an intuitive eater.

Lastly, eating intuitively is coping with your emotions without the use of food. We talked about this earlier during the emotional hunger cues, but emotional eating is a common problem. Trust me; we have all been there at one time or another. We often eat for reasons other than physical hunger and use food to cover unpleasant feelings and emotions. While the food at times certainly can be used to soothe or cope with emotions, it can cause other problems as it typically does not work to fix the problem and acts only as a coping mechanism. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Unfortunately, food will not fix any of these feelings. You will have to reprogram yourself and learn to find other ways to deal with your emotions that will comfort, nurture, distract, and help resolve your issues or feelings.

Now let’s discuss Mindful Eating. In today’s fast-paced society that tempts people with an abundance of food choices and busy schedules and distractions, we have shifted attention away from eating and enjoying your meal to now eating in front of televisions, computers, at your desk at work, and smartphones. Unfortunately, it has become the norm of a typical daily routine. Mindful eating is a technique that helps you gain better control over your eating habits.(2)

A great way to describe Mindful Eating is from the Center for Mindful Eating, which defines Mindful Eating as “allowing yourself to become aware of the positive and nurturing opportunities available through food selection and preparation by respecting your inner wisdom.” “Using all your senses in choosing to eat food that is satisfying to you and nourishing to your body and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.”

Below are some tips on being more of a Mindful Eater:

  • Eat slowly and without distraction. Make sure you eat slowly, chewing every bite and move away from the computer or desk when enjoying your meal.
  • Listen to physical hunger cues and eat until you’re full. As we talked with Intuitive Eating, make sure only to eat when you are truly hungry and stop when you are satisfied at 80-90% full.
  • Engaging your senses when eating. Make sure to take time and enjoy every bite in your meal. Smell the amazing aroma, see how great your meal looks, and enjoy the taste of your food.
  • Learning to cope with your emotions like guilt and anxiety about food. 
  • Eating to maintain overall health and well-being. Eat to fuel your body for energy and nutrients but not our of boredom or emotions.

Bottom line, both Mindful Eating and Intuitive Eating, have been shown to promote weight loss, reduce binge eating, and help you feel better. Both styles of eating are a powerful tool to regain control of your eating and help you be able to pause. If conventional diets haven’t worked for you, this technique is worth considering. What do you think?

Summer Inspired Meals

Ah, summertime. There is nothing like warm sunny longer days. The green grass, colorful flowers, smell of honeysuckle or gardenias in the air, lighting bugs glowing at night, and laying out or splashing in the pool or beach. Now is the time to ditch recipes sweating over the stovetop or oven. Below are some quick easy-breezy summer-inspired meals that are great for you to enjoy the seasonal produce that summer has to offer! 

I have included a range from no-bake easiness to using the grill to help maximize your time outdoors and keep the heat out of the kitchen. Keep your summer eating simple and fun while still working towards your towards health goals.

Pineapple Coconut Shrimp

Total time-25 minutes

9 ingredients


  • 3 Garlic (cloves, minced)
  • 2 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp Red Wine Vinegar
  • 2 Tbsp Parsley (chopped)
  • 1/2 tsp Sea Salt
  • 2 lbs Shrimp (raw, peeled and de-veined) *If vegetarian or vegan, use extra firm Tofu and make sure water has been pressed as much as possible
  • 4 Cups Fresh Pineapple (diced into chunks)
  • 2 Tbsp Unsweetened Coconut Flakes
  • 12 Barbecue Skewers


  1. In a large bowl, stir together the garlic, olive oil, red wine vinegar, parsley, and sea salt. Mix well. Add shrimp (or Tofu if plant-based) and toss well to coat.
  2. Preheat grill to medium heat.
  3. Slide a shrimp (or Tofu) onto a skewer, followed by a pineapple chunk. Repeat until all ingredients are used up.
  4. Transfer skewers to the grill and cook for 3 to 4 minutes per side or until shrimp is pink. If using Tofu, cook time will be the same. Remove from grill and sprinkle with coconut flakes. Serve over a bed of greens or with your favorite side dishes. Enjoy!


No Pineapple? Use lemon or peaches or mangos instead.

Like it Spicy? Add Sriracha or Cayenne pepper to the sauce.

No Shrimp? Add Chicken, Fish, or do just Vegetables

Nutritional Facts (Amount Per Serving)

Serves 4

Calories 357, Fat 10g (Sat 3 g, Trans 0g, Polyunsat 1g, Monounsat 5g) Carbs 23g, Fiber 3g, Sugar 16g, Protein 47g, Cholesterol 365mg, Sodium 570mg

BBQ Chimichurri Chicken

Total time- 30 minutes

6 Ingredients


  1. 1/2 cup Red Wine Vinegar
  2. 1 cup Cilantro (thick stems removed)
  3. 1/4 cup Fresh Oregano
  4. 4 Garlic (cloves)
  5. 3/4 cup Extra Virgin Olive Oil (divided)
  6. 1 tsp Sea Salt
  7. 1 1/4 lbs Chicken Breast (skinless, boneless) *If vegetarian or Vegan you can use Portabella Mushroom caps, Squash, or Eggplant.
  8. 2 Sweet Potato (medium, peeled and cut into wedges)


  1. Add vinegar, cilantro, oregano, garlic, 2/3 of the olive oil, and salt to a food processor and blend until smooth. Occasionally scrape down the sides as needed.
  2. In a large bowl, coat chicken breasts or vegetables in half the chimichurri sauce and set aside. In a separate bowl, coat sweet potato wedges in the remaining olive oil.
  3. Preheat grill on medium heat. Grill the chicken breasts or vegetables until cooked, about 10 to 12 minutes each side. Grill the sweet potato wedges on all sides, about 10 minutes total.
  4. Transfer to plates and top with the desired amount of chimichurri. Enjoy!


No Cilantro? Use parsley instead

Storage– Refrigerate in an airtight container up to 3 days. Leftover chimichurri will keep up to 7 days.

Nutritional Facts (Amount Per Serving)

Serves 4

Calories 609, Fat 45g (Saturated 6g, Trans 0g, Polyunsat. 5g, Monounsat. 31g) Carbs 18g, Fiber 4g, Sugar 3g, Protein 34g, Cholesterol 102mg, Calcium 123mg

Strawberry Maple Walnut Salad

Total time -15 minutes

7 ingredients


  • 1/2 cup Walnuts
  • 1 Tbsps Maple Syrup
  • 4 Cups Baby Spinach
  • 1 Cup Fresh Strawberries (sliced)
  • 1/4 Goat Cheese (crumbled) or Vegan Cheese if preferred
  • 1 1/2 Tbsps Balsamic Vinegar
  • 1 1/2 Tbsps Extra Virgin Olive Oil
  • 1/8 tsp Sea Salt (optional)


  1. Toast walnuts in a pan over medium heat. When slightly browned, coat with maple syrup. Turn heat to low and stir until sticky (about 2 minutes). Remove from heat.
  2. Divide spinach into bowls. Top with strawberries, goat cheese, and toasted walnuts.
  3. Whisk together the balsamic vinegar, olive oil, and salt. Drizzle desired amount of dressing over your salad and enjoy!


Want More Protein? Add quinoa, edamame, chickpeas, or strips of chicken breast.

Short on Time? Leave the walnuts raw and add maple syrup to the dressing.

No Goat Cheese? Use feta or cashew cheese instead.

No Fresh Strawberries? Use in-season fruit like peaches, berries, apricots, or plums

Storage-Refrigerate in an airtight container with dressing in a separate up to 2 to 3 days.

Nutritional Facts (Amount Per Serving)

Serves 2

Calories 387, Fat 33g (Saturated 5g, Trans 0g, Polyunsat. 15g, Monounsat. 10g, Carbs 20g, Fiber 5g, Sugar 12g, Protein 9g, Cholesterol 5mg, Sodium 264mg, Calcium 122mg

Watermelon Mint Agua Fresca

Total time-10 minutes

5 Ingredients


  • 1/2 Seedless Watermelon (large)
  • 2 Tbsps Maple Syrup
  • 1 cup Water
  • 1/4 cup Mint Leaves
  • 1/2 Lime (sliced into wedges)


  1. Slice your watermelon into rounds and then into quarters. Slice off the rind. Dice the watermelon and add to the blender with maple syrup and water.
  2. Divide mint and lime wedges into drinking glasses. Use a muddler or the end of a wooden spoon to mash them together.
  3. Add ice (optional) and pour watermelon agua fresca into each glass. Stir to combine and enjoy!


Less Pulp? Strain your agua fresca after blending.

Garnish-Lime wedge, mint leaves, and/or coarse ground sea salt.

Like it Fizzy? Use sparkling water instead of flat water.

No Maple Syrup? Use honey or agave instead.

Nutritional Facts (Amount Per Serving)

Serves 4

Calories 198, Fat 1g (Saturated 0g, Trans 0g, Polyunsat 0g, Monounsat 0g, Carbs 50g, Fiber 2g, Sugar 41g, Protein 4g, Cholesterol 0mg, Sodium 9mg, Calcium 60mg

Cherry Blueberry Coconut Popsicles

Total Time-4 hours

3 Ingredients


  • 1/2 cup Frozen Cherries (roughly chopped)
  • 1/2 cup Blueberries
  • 1/2 cup Organic Coconut Milk


  1. If you do not have popsicle molds, purchase 3oz cups and popsicle sticks from the dollar store. Insert each popsicle stick into the middle of cherry to anchor it in each cup.
  2. Add chopped cherries and blueberries to fill about 3/4 of the cup, around the stick. Fill the remainder of the cup with coconut milk.
  3. Place in the freezer for 4 hours or until completely frozen.
  4. Once frozen, run under warm water for a few seconds to make it easier to remove from the cup or mold. Enjoy!


Want it Creamier? Blend all ingredients together in a food processor or blender and divide it into cups.
No Coconut Milk? Use almond milk or any other dairy milk alternative.

Nutritional Facts (Amount Per Serving)

Serves 6

Calories 48, Fat 4g Saturated 4g, Trans 0g, Polyunsat 0g, Monounsat 0g, Carbs 4g, Fiber 1g, Sugar 3g, Protein 0g, Cholesterol 0mg, Sodium 5mg, Calcium 3mg

I hope you enjoy trying some or all of the refreshing summer meals while having fun this summer. Let me know what are your go to meals and what are your summer favorites in the comments below!

A Healthy Plate

What should my plate look like?

We have all been there, confused about figuring out portion sizes and how to eat a balanced diet to the point you want to scream. It is important to make sure you are getting the right portions and combinations of carbohydrates, proteins, and fats in each meal to be able to eat a balanced diet. I have put together some helpful tips and a diagram to see what your plate should look like with every meal along with a portion guide reference. Use this as a general guideline but try not to stress on getting it exactly perfect. The main point is to make sure every meal you eat is nutritiously balanced as much as possible. Enjoy and savory your meals. Bon Appetit!

  • Veggies are unlimited, especially non-starchy vegetables. Fill up the plate and have fun trying new veggies each week eating a variety of fresh vegetables each day.
  • Eat more Whole Foods and less processed. 
  • Eat fruit as a dessert or a great addition for a pre or post-workout snack.
  • Choose local or organic foods when possible.
  • Choose lean high-quality proteins like chicken, fish, turkey, eggs, or plant based protein (tofu, tempeh, soy, beans, or seitan). Limit red meat and avoid processed meats such as bacon, lunch meats, and sausage.
  • Choose complex carbohydrates (sweet potatoes, whole grains, quinoa, beans) over starchy or simple carbohydrates. Try to reduce sugary products, white flours goodies, processed treats, and fruit juices or sodas.
  • Make sure fats are limited and healthy fats like avocados, nuts, seeds, etc. Watch your oil intake, fried foods, cream sauces, butter, and mayonnaise intake.
  • Use a smaller plate if you tend to overeat or if your eyes get bigger than your stomach.
  • Make sure you start every meal with a full glass of water to stay well hydrated and to help you distinguish if you are truly hungry. Staying hydrated is very important. Try to make sure you get in at least a minimum of 8 -8oz glasses a day but aim closer to 10-12 (8oz) glasses a day depending on your activity level.

An important note to remember, these tips are guidelines to help simplify and make it easy on keeping a balanced meal. It will make sure you are eating nutrient-dense foods and a good balance of macronutrients in which will help reduce any deficiencies.

Figuring out portions to eat with every meal based on the plate diagram can be confusing, so I have broken down portions for each macronutrient to make it easier for you. This will also help you keeping everything balanced along with meeting your protein, vegetable, carb, fat, and calorie intake without having to count a single calorie. Below is a helpful guide to go as a starting point for your portion size, assuming you’re active and eat about 4 meals per day.


For each meal, begin by eating:

  • 2 palm of hand-sized of protein-dense foods
  • 2 fists of hand-sized of vegetables
  • 2 cupped handfuls-sized of carb-dense foods
  • 2 thumbs width-sized of fat-dense foods.


For each meal, begin by eating:

  • 1 palm hand-sized of protein-dense foods
  • 1 fist of hand-sized of vegetables
  • 1 cupped handful-sized of carb-dense foods
  • 1 thumb width-sized of fat-dense foods.

The portion guideline doesn’t necessarily provide perfect total daily intakes and all individuals are different depending on how active an individual may be. Make sure to listen to your body and go with your hunger cues.

I don’t you about you, but I am now hungry thinking about food and my plate. Ha. Go have fun filling up your plate with healthy creations and get inspired.

If you have any questions, concerns, or if this is overwhelming-please do not hesitate to call or email me. I am always here to help out in any way possible.

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. None of my services shall be used to diagnose or treat any health problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet or starting any fitness program

Cinnamon Roll Protein Balls

These no-bake 7 ingredient Protein Balls are full of some healthy nutritious ingredients that make for the perfect bite for a healthy snack, grab-n-go Breakfast, or perfect for a pre/post-workout snack. They are also great to store in the refrigerator for up to a week or even freeze to grab on days when you haven’t been able to meal prep anything or helpful to take with you when hangry cravings kick in.

You can make these protein energy bites so many different ways of switching up the flavor profile. I sometimes switch the protein powder to chocolate and almond butter to peanut butter for a more chocolate peanut butter taste. You can add in a good quality dark chocolate chunks. If you want a more hearty texture like a bar or cookie, just throw in more rolled oats. You really can’t go wrong or mess this recipe up however you choose to make it.


1/3 cup Oats (Quick Oats)

1/4 cup of Oat Flour (or homemade Oat Flour *See Below)

1/4 cup Vanilla Protein Powder

4 Tbsp Ground Flax Seeds, Raw or Chia Seeds, Raw 

1 1/2 -2 tsp Cinnamon 

1/2 cup Almond Butter 

1/4 cup Maple Syrup 

Unsweetened Almond Milk (if needed) 


  1. In a large mixing bowl combine quick oats, oat flour, protein powder, ground flax and/or chia seeds, and cinnamon. Fold in the almond butter and maple syrup until a thick dough forms. If it is too thick to work with, add the almond milk or some water.
  2. Use a tablespoon to scoop out dough and roll into balls, approximately 1- inch in diameter. Chill in the fridge for at least 20 minutes before serving. Enjoy!
  3. Keep energy bites in the fridge for up to seven days or freezer for up to three months.


No Oat Flour? Take 0.25 cups of rolled oats to make around 1/4 cup of Oat Flour. Blend in a high-speed blender for a few seconds and whola, homemade oat flour.

No Almond Butter? Use cashew butter, sunflower seed butter, or pumpkin seed butter instead of almond butter.

Batter too thick? Use the optional almond milk or water to thin.

Protein Powder. I like using plant-based protein powder, but you can also add in Whey protein, or if you do not have protein powder just add in a little more flour and flax seeds.

No Maple Syrup? Use honey instead. Just be careful with the amount as honey is thicker and sweeter than maple syrup.

Servings Size

Makes 14-15 Servings. (One serving is equal to one ball)

Nutritional Facts

Calories 111Protein 5 g
Carbs 10 gFat 7 g
Sugars 4 gSat Fat 0 g
Fiber 2 gCholesterol 0mg
(per serving)

What is your favorite go to energy bite or protein ball? How do you eat them?

Why Should I Journal?

Journaling along with mediation is a big part of my daily routine. Why do I do it and why should you? Journaling is one of my go to’s for my health and wellness practices. I didn’t believe it was something I should do daily and had a hard time committing to doing it for a while. Once I started getting into a groove of my daily practice it has been extremely beneficial for me. I can take time to pause to be grateful and mindful, able to write down certain thoughts out of my head and manifesting them into the universe. 

Today you can find so many varieties of journals out there from moleskin journals, ring-bound journals, bullet journals, planner journals, electronic journals, and more. You can also grab a blank old school notebook to use as your journal, it is up to you and what makes you more comfortable. There is no right or wrong way. Just have fun with it and try to commit 5-10 minutes a day.

When you start writing, it is helpful to be in a space where you can focus and concentrate like a quiet room that has no distractions that works best. Try scheduling time to set aside each day like early in the morning with some coffee or time you know will work best.

Once you start making it a part of your daily routine you will slowly see the difference it makes.

Reasons Journaling is greatly beneficial for your health and wellness. 

  1. Thoughts and Goals– Journaling allows you to write down your experiences and thoughts for the day or week as well as jotting down ideas on-the-go. You are able to use them to identify your future goals and how to improve in areas of your life. This will also give you the ability to set your goals and set ways you can achieve those goals. 
  2. Keeps you Organized-Being able to write down your thoughts, ideas, moods, or goals down will help keep your thoughts organized to come back later and make them apprehensible. This process will also help clear your mind as you put everything down on paper.
  3. Relieve Stress and Anxiety– Believe it or not but stress can affect your overall health and well-being. (1) Journaling helps force you to pause and take time for yourself as well as it can be calming writing or getting your thoughts and emotions out on paper. Not to mention since journaling can help reduce your stress levels, it can also help boost your immune system. (2)
  4. Self-Reflect-Allow yourself to self-reflect. Journaling helps us figure out who we are, what we need, what we want, how to grow, and find inner peace.
  5. Boost your memory, Focus & Clarity-Journaling helps keep your memory sharp and can help you to focus on areas of your life that you like to focus on more often.
  6. Inspires Creativity-While you are journaling, you may find that writing can be a great creative outlet for thoughts and feelings. This often leads to a spontaneous brainstorming  
  7. Mindfulness & Staying in the Now– Journaling creates mindfulness and helps your stay in the present while keeping perspective. 

Here is what I like to write when Journaling


  • 3-5 Things I am grateful for
  • 3-5 Things that I can do to make TODAY Great!
  • 3-5 Things that make me HAPPY and SMILE 
  • Daily Affirmation  (I am ___________________________________________________)


  • 3-5 GREAT things that happened TODAY (even if you had a horrible day, there is always something positive or great that happened during day you can write down or take note.)
  • How could have I made it better?
  • Self-Check Notes
  • Important Notes for the day to remember
  • Brainstorm notes

You can journal however you see fit in whatever way works best for you. It doesn’t have to be perfect or thought out. Just start with what you are grateful for, affirmations, motivational quotes, how you are feeling, what you thinking about right now, or things that you can do to motivate you. Don’t overthink it. Just start writing.

Do you journal? What are your thoughts?

Healthy Food Staples

Healthy Food Staples to Stock up Your Kitchen

Trying to eat healthy and throwing together a nutritious meal can be challenging. This is where a well-stocked Kitchen comes in handy to keep your sanity and will make life easier. Getting your Kitchen organized and fully stocked is one of the easiest and most effective ways to stick to a healthy lifestyle.

Make sure to always have a plan the weekend before, especially with fresh produce as working with fresh Whole Foods can be perishable and must be used within a few days. Making a plan, prepping, or chopping a few days before will help tremendously.

You can still keep a number of healthy, long-lasting staples in your pantry, freezer, and refrigerator in addition to fresh produce to incorporate to make some amazing high nutrient-dense meals and snacks.

Below is a helpful guide to help you get your Kitchen organized and fully stocked. You do not have to buy everything on this list, this is just a guide on items that will come in handy while cooking your healthy masterpieces. 


  • Bragg Liquid Aminos (taste like soy sauce but with a protein kick)
  • Hot sauces
  • Ketchup (watch the ingredients)
  • Mustard & Dijon mustard
  • Nutritional yeast
  • Salsa
  • Sriracha
  • Tamari (Similar to Soy Sauce but Gluten-Free)
  • Vinegars-Balsamic (I get pure Balsamic Vinegar and a variety of different flavors), White, and Apple Cider 

Dairy or Non-Dairy (Small limited amounts of Dairy)

  • Almond Milk, Oat Milk, Cashew Milk, Coconut Milk
  • Greek Yogurt 
  • Non-Dairy Yogurt like Coconut Milk or Almond Milk
  • Natural Low Fat cheese (fresh mozzarella, fresh parmesan, fresh goat cheese, & fresh Feta) 


  • Amaranth
  • Brown Rice
  • Black Rice
  • Buckwheat
  • Bulgur
  • Farro
  • Millet
  • Quinoa
  • Oats, Rolled or Instant
  • Orzo 


  • Dried or Canned Beans-variety of all kinds (canned is great for convenience to keep on hand if you don’t have time to cook dried beans however, dried is more cost efficient) 

Nuts/Seeds/Berries (Limited Amount)

  • Nut Butters- Peanut Butter or Almond Butter & Cashew Butter (If allergies to peanuts)
  • Chia seeds, raw (great for Omegas)
  • Flax seeds ground, raw (great for Omegas)
  • Hemp seeds, hulled & raw (great for Omegas & Protein)
  • Sesame seeds or Tahini store bought

Oils (Limited amount)

  • Extra-virgin olive oil (EVOO) Make sure not to cook on high heat 
  • High-heat cooking oils: grape seed oil, sesame oil, refined coconut oil, and/or avocado oil

Pasta (Wheat, Gluten-Free, or Bean Pasta)

  • Bean pasta (high in protein)
  • Buckweat pasta
  • Gluten-free pasta (rice pasta, quinoa pasta, & spelt pasta)
  • Wheat pastas of different varieties (if not Gluten sensitive) 
  • Soba Noodles (ususally made with Buckwheat or Wheat)


  • Fresh fruits and vegetables, organic and in-season if possible
  • Frozen fruits and vegetables (great to have for convenience and you don’t have to worry about the produce going bad) 
  • Avocados 
  • Herbs, fresh (if you prefer over dried)
  • Lemon, fresh
  • Limes, fresh


  • Seafood
  • Lean Meats (make sure to watch the portion size)
  • Eggs 
  • Tofu & Tempeh (limited amount)
  • Seitan (limited amount and be careful if gluten sensitive)

Spices & Baking 

  • All Purpose Seasoning 
  • Black Pepper, Ground or Peppercorn
  • Cayenne pepper
  • Chili powder
  • Chipotle seasoning
  • Chives, dried
  • Cinnamon, ground
  • Cacao Nibs
  • Raw Cacao Powder (taste like Cocoa powder and comes from the seed of the same plant but more nutritionous and in a raw form)
  • Coconut flakes, unsweetened
  • Cumin powder
  • Curry powder
  • Italian Seasoning mix
  • Garlic powder (you can also get fresh or frozen crushed garlic if you don’t want powder)
  • Ginger powder (you can also get fresh or frozen crushed ginger if you don’t want powder)
  • Lemon Pepper
  • Onion powder
  • Oregano 
  • Paprika & Smoked Paprika
  • Red pepper flakes 
  • Rosemary
  • Sea Salt, Himalayan or Celtic
  • Thyme
  • Turmeric powder
  • Vanilla extract, pure


  • Honey (if not vegan)
  • Maple Syrup
  • Stevia 

Superfood Powders

  • Amla powder (cancer-fighting)
  • Ashwagandha Root Powder (Indian Ginseng)
  • Baobab Powder (African Super fruit) High in Antioxidants 
  • Goji Berries (antioxidant-rich as well as anti-aging properties)
  • Maca powder (energy booster and hormone adjuster)
  • Matcha Green Tea Powder (high in antioxidants and metabolism booster)
  • Moringa (cardiovascular heath benefits)
  • Super Greens

*Great Add on for Pre/Post Workouts or Smoothies

  • Protein powder of choice (pea, hemp, brown rice, or whey)
  • Superfoods & Superfood Powders
  • Hemp, Chia, or Flax seeds

Hopefully this list has inspired you to incorporate more healthy ingredients and start your journey in a healthier lifestyle and joy of mastering some amazing healthy meals.

All About the SQUAT

Looking for an effective body resistance exercise that tones your lower body and can boost your overall fitness? Look no further, the squat is the perfect exercise that can dramatically transform your body. Incorporating the squat exercise in your workout routine is very versatile as it can be performed anywhere with different versions and requires no equipment.

Squats can give good results very fast as well as it can help decrease your risk of injury, and keep you moving more easily throughout the day. A few other benefits in adding a squat into your routine is it will help lift and build a better booty, strengthen knees and joints (if performed properly and not injured) (1), will help increase performance by helping you jump higher and run faster, and help build muscle which in end burns more calories.

The major muscles used in this exercised will be the quads, hamstrings, glutes, abs, & calves.

Different Versions of Squats

  • Bodyweight Basic
  • Chair Squat
  • Wall Sit Squat
  • Squat Dumbbell Squat
  • Goblet Squat Barbell Squat
  • Barbell Back Squat
  • Front Squat
  • Split Squat
  • Pile’ Squat
  • Jump Squat
  • Sumo Squat
  • Pistol Squat
  • Overhead Squat

How to do a squat correctly:

  1. Stand with your feet hip/shoulder-width apart, toes facing down, and your arms down by your side.
  2. Start to lower your body back as far as you can by pushing your hips back, bending your knees and placing your body weight into your heels.
  3. As you are lowering into the squat, your arms will start to raise out in front of you for balance.
  4. Keep a neutral spine at all times keeping your head as well as your chest upright and never let your knees go over your toes.
  5. The lower body should be parallel with the floor and your chest should be lifted at all times, not rounded. Go as deep as you can without suffering on your form.
  6. Pause for about 5 seconds, then lift back up in a slow controlled movement to the starting position. Make sure to press through the heels and straighten out the hips when coming back up.

Looking to add some workouts and you don’t know where to start? Maybe you would prefer to have some weekly or monthly workouts delivered through an app that you can complete online anywhere. I can help, I can deliver a workout program weekly with customized workouts tailored to you, with videos on how to perform them, tracking and have the accountably to help you reach your goals, ongoing support and coaching. You still get the benefits of a professional fitness trainer without the hefty per session cost. You can work out anywhere, anytime, and at a schedule that works for you!

For more information, view my online fitness training service below or email me !


*Always contact your physician before performing in type of exercise or nutrition program.

Strawberry Coconut Collagen Smoothie

Collagen supplements and powders have been the rage lately and especially within the last year from putting it in your water to your coffee and much more. Collagen is a major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles (1)

It is an abundant protein in your body that plays an important role in your health and aiding in bringing vitality back into your skin. As we age our collagen production reduces but there are foods we eat that help increase production like bone broth, chicken, egg whites, fish/shellfish, citrus fruits & increase Vitamin C (2). Also eating more of a balanced Whole Foods Diet with plenty of fruits and vegetables can help reduce premature aging but eating too many sugars, refined carbohydrates, and processed foods can accelerate aging. (3 4)

For today’s #WellnessWednesday I have added a quick smoothie recipe that you can throw in your collagen powder or even your protein powder that has collagen included. This recipe is also great without anything but fruit and your milk of choice.

Prep time-5 minutes

  • 1 cup Unsweetened Almond Milk
  • 1 Banana (frozen)
  • 1 cup Frozen Strawberries
  • 1/3 oz Collagen Powder
  • 1 tbsp Unsweetened Shredded Coconut
  • 1/4 tsp Vanilla Extract

Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!


Leftovers-Refrigerate in an airtight container for up to one day or freeze into popsicles to enjoy later.

More Flavor-Add honey or maple syrup to taste. Garnish with more shredded coconut.

Make it Vegan-Omit the collagen powder.

More Veggies-Add spinach, kale, frozen cauliflower or zucchini.

No Collagen-Use protein powder instead.

Serving Size-1

Nutritional Facts

Calories 279Fat 6gSaturated 3gPolyunsat 1gMonosat 2g
Carbs 50gFiber 9gSugar 25gProtein 12gCholesterol 0
Sodium 187mgPotas 789mgCalc 498mgVit C 101mgIron 3mg
Per Serving

What are your favorite way to boost your collagen? Have a certain brand you prefer or a certain protein powder that has collagen in the ingredients you would like to share in the comments?

If you wold like a recipe booklet of 7 days worth of healthy smoothies delivered in your inbox, please do not hesitate to email me TODAY!

Meal Prepping 101

Meal Prepping and Planning

Trying to eat healthy seems overwhelming already then add daily stresses of work, trying to squeeze in a workout, having a family, and trying to have a life makes it feel impossible. Let’s face it, many of us having busy schedules, busy lifestyles, weeknight cooking constraints, or plain hunger getting the best of us wanting something now.

In comes meal planning and prepping. Scheduling or putting aside a block of time on the weekend to plan and prep for the week will save your sanity, save you money, save you from making bad choices, help with weight loss or muscle gain, and nourish your body with a healthy balanced meal. Meal prepping also helps you to eat more of a Whole Foods nutritious diet and less processed. You are also able to control what is in your food without the hidden or additional fats, sugars, and processed ingredients in a lot of out to eat meals.

How do you start meal planning and prepping for the week?

Step 1

Plan and schedule. Decide what you would like to have for Breakfast, Lunch, Dinner, and Snacks. This can come through looking at Pinterest, searching online, or from your favorite cookbook. Make sure the meals are balanced and healthy. Then schedule some time that works for you on a weekend to prep and cook for the week, making sure you have plenty of leftovers to carry throughout the week. You might even have a little extra to throw in the freezer as a bonus.

Step 2

Cooking & Prep Time! In the beginning, try to not make it complicated. Keep it simple.

You can do batch cooking, make-ahead full meals, or prepare individual containers of breakfast, lunch, dinner, and snacks for grab and go for each day. You can also incorporate both, which I do to help switch things up and make life easier. I usually have breakfast prepared in individual containers, snacks, and some lunches when I am out and about but I also have Batch cooking done for dinners, optional lunch/snack days on switching things up. You will find out quickly by experimenting which options work best for you and your lifestyle.

Breakfast Meal Prep Ideas

Smoothies-Smoothies-Having cut up fruit, pints of berries, and frozen fruit makes it easy to throw in a blender to make the next day. Usually, a good base of a smoothie is nondairy or regular milk or yogurt, frozen fruit…banana is always my must-have ingredient for potassium and then I will throw another fruit of choice. Fruit is great for fiber, antioxidants, and much more nutritional factors. Then throw in a handful of Veggies like spinach or kale or cucumbers or carrots or beets. Believe it or not, the fruit overtakes the veggie taste if you are trying to incorporate more veggies but not a fan.

Here is an example recipe for one of my go too smoothies.

Pear-Delicious Green Smoothie

1 1/2 cups Unsweetened Almond Milk
1 Banana (Frozen)
1 Pear
1 cup Baby Spinach
1 tsp Cinnamon
1 tbsp Hemp Seeds or Flax Seeds (great for Omega-3s)
1 Scoop of Vanilla Protein Powder (I use Vega One)
Blend all in a blender. If too thick you can add more liquid.

Serving Size -1

Overnight Oats or Cooked Oats-Overnight oats are an easy lazy way to prepare your Breakfast for the week. Throw in 1/2 cup of dry rolled oats & 1 cup of nondairy or regular milk. Then you can stir in yogurt if desired (use less milk), optional protein powder, fresh or frozen fruit, hemp/chia/flax seeds, and even nut butter. If you need a little sweetness you a drizzle maple syrup or chop dates in.

Chia Seed Pudding-Chia pudding is a great quick and easy breakfast to prepare the night before. This Breakfast is chock full of protein, Omega-3s, Fiber, and Antioxidants. If you are looking for a lower carb Breakfast, this a good choice as well. The best starter on making this healthy Breakfast is to add 1/2 cup of nondairy milk, 2 tbs of Chia seeds, 1tsp Vanilla, & a handful fruit of choice. You can also drizzle maple syrup or honey, even diced dates in for added sweetness.

Lunch & Dinner Meal Prep Ideas

Lunch and Dinner are generally easy as you can do batch cooking to have items to throw together and reheat or you can pre-make soup, stews, or meals ahead of time, or both. You can throw different combinations and options in individual containers for your meals on the go this was as well.

Batch Cooking-Cooking sides in batches make life easier and is a lifesaver. You can easily throw sides together with a meal or protein of choice, make a bowl, throw together in a salad, or wrap. The possibilities are limitless and will be so helpful when you get home tired and starved.

  • Oats or Steel Cut Oats (Pre-cook and place in individual containers to have different toppings on each to switch it up)
  • Rice or Quinoa (Great to have on hand to throw in as a side, in a wrap/burrito, salad, or in soup/stews)
  • Vegetables-Roast, steam, or sauté vegetables (Great to have these prepared ahead of time to throw in as a side or pretty much anything)
  • Beans (Having these on hand is a great additional source of Protein and Fiber to have as a side and incorporated in meals)
  • Roasted diced or Baked Sweet Potatoes (Sweet potatoes are very filling, nutritious, high in Fiber, Antioxidants, and are a great choice for any time of the day.) 
  • Fruits-Cut up Raw or Cooked (having fruits cut or prepared are great for snacks, desserts, or to throw in meals)

If you are a meat eater-Batch cooking roasted, baked, grilled, or crockpot-instant pot meats are great to have on hand for lunch/dinners and to throw in anything. If you are not in the mood of cooking, you can always buy a rotisserie chicken to make life easier.

If you want to cut time on cooking or standing over the stove having an instant pot or crockpot will help you be able to multitask and make life easier when meal prepping. Also on lazy days, it is good to have frozen fruits, frozen veggies, frozen or bagged cook rice, or canned items to throw in meals instead of batch cooking.

My usual go to’s for lunch would be a huge salad with beans, veggies roasted or raw, diced roasted sweet potatoes at times or quinoa, and side of high-quality balsamic vinegar to drizzle over. I even throw in everything seasoning by Trader Joe’s or Savory Spice Shop or maybe sprinkle some Hemp Hearts Chipotle or Rosemary garlic hemp seeds. I am also a fan of soups or stews so those are usually my go-to for lunch or dinners as well but I will throw in extra veggies, beans, and quinoa if I am wanting it heartier along with a side salad. Dinner usually would be a bowl of a lot of Batch cooking, an entree I prepared during meal prepping or a large bowl of soup/stew.

Snack ideas

  • Fresh cut of veggies from meal prepping with hummus
  • Fresh raspberries with a little high-quality dark chocolate inside
  • Fresh fruit and nuts
  • Larabar (love they are only 3-5 ingredients)
  • Homemade energy bites or bars
  • Cooked edamame
  • Portion sized Skinny Pop or popcorn
  • Mary Gone Crazy Crackers, Nut Thins, or Pretzel Thins (even homemade crackers) with nondairy cheese or if you eat dairy-laughing cow cheese
  • Apples or banana slices with peanut butter or nut butter of choice

Step 3

Containers & Storage

Having a good supply of containers helps with meal prepping and organizing your refrigerator and organizing your life. You can choose a different variety of sizes of containers, stackable ones, bento boxes, or divided boxes. Glassware is the best as you can easily see the food, they are sturdier, last longer, and you don’t have to worry about chemicals leaching into food. If you don’t want to buy any containers and have plastic ones, that is fine just make sure not to microwave or heat up in the containers.

Step 4


Enjoy the work you put in from the weekend. I understand Meal prepping and planning seems overwhelming, but take it one day at a time. You can always start with meal prepping Breakfast first or snacks, then work on more the next time. I promise you, it will become easier and help you reach your goals along with bringing more healthy eating and less stressed living. Hopefully, this blog has helped to give all you need to slowly get started with meal planning and prepping so you can make life a little easier.

If you have some of your favorite meal prepping or planning tips, please do not hesitate to comment to share.

Also, if you would like to have these helpful tips emailed to you in a pdf booklet or if you would like to sign up for a weekly or monthly meal plan program-please do not hesitate to email me TODAY!

Best Coffee Shops in the Triangle!

There’s nothing better than a cup of coffee to start the day and lucky in the Raleigh-Durham-Chapel Hill area there are dozens of great local coffee shops throughout the Triangle area.

Here is a list of some of my favorites places and some highly recommended places to try for your next coffee fix.

Sola Coffee

Raleigh, NC

A must visit if you are in the North Raleigh location. Sola Coffee “I Believe In 

Raleigh” coffee shop has a cool atmosphere and also plenty of outdoor sitting. It is my go-to getaway place. They serve a large variety for breakfast, lunch, and light dinner menu including some vegetarian and gluten-free options. They have a variety of Counter Culture coffees for your morning cup of cup or latte, they also have fresh juices to choose from, Kombucha on tap, variety of Toast, bagels, breakfast and lunch sandwiches, mini omelets, homemade baked goodies, smoothies, açaí bowl, salads, soups, small plates, and flatbreads, and of course their famously delicious hot mini donuts. On Saturday morning they have a pop-up market which is always nice to see and fresh flowers.

Jubala Coffee

Raleigh, NC locations

There are a few locations within Raleigh, but my favorite location of Jubala 

Coffee is their Lafayette Village location for the scenery and vibe. They have robust Counter Culture coffee served drip, pour-over, French press, espresso, lattes, cappuccino, or flat white. They also serve freshly baked biscuits, breakfast sandwiches, waffles, and sandwiches or salads for lunch. 

People’s Coffee

South Durham, NC

A unique find in South Durham next to Southpoint Mall is People’s Coffee. You can enjoy a delicious cup of joe or lattes with house-made syrups, a few other steamed drinks including hot chocolate with Chocolate by Videri of Raleigh NC, teas, pre-made juices, smoothies, CBD waters, energy balls, breakfast goodies, toasts, & fresh salads. I like sitting on the outside bar table on lovely weather days. 

Fount Coffee

Morrisville, NC

If you love Smoothie Bowls, then you need to try Fount Coffee. This lovely coffee shop in 

Morrisville is in the Marketplace at Perimeter Park. Fount Coffee prides themselves that their menu is 100% Gluten Free on all dishes. You can find plenty of vegan options. They also serve Counter Culture coffee, lattes, espressos, teas, Kombucha on tap, salads, toasts, baked goods made fresh daily, locally brewed beers and selected wine with small plates. On amazing sunny weather days enjoy sitting outside or inside with the outside feel with their retractable wall that is open.


Durham, NC

If you haven’t been, it needs to be on your must-try list. Namu is a true hidden gem in Durham. It can be a little hard to find tucked behind some stores along a service road off Durham-Chapel Hill Boulevard. For those who seek it out, it will be a true reward with a coffee lovers paradise. It’s part coffee shop part Korean restaurant that has unique and amazing spaces for a meeting, out with friends, or for the perfect coffee date. The spacious and beautiful location has an amazing assortment of indoor and outdoor seating with a total zen feel where you can quietly sip your latte while escaping for daily life stresses. In addition to a full coffee and espresso menu, Namu has an extensive food menu, beer, wine, and some of the best Korean street food around.

Cocoa Cinnamon 

Durham, NC locations

Durham regulars can’t seem to get enough of Cocoa Cinnamon‘s hand-poured robust coffees and their cozy atmosphere. Cocoa Cinnamon serves a variety of different drinks from house made espresso drinks, lattes, chocolate drinks, hot teas, pastries/treats, and there famous fresh churros. There are 3 locations in Durham. 


South Durham, NC

A fantastic go to local spot in South Durham. This place has it all, besides a great cup of Joe you can find delicious variety of fresh pies, waffles, baked goods/pastries, quiches, soups, bagels, Vegan/Gluten-Free bakeries, and more. Bean Traders is a great little spot that is a must try for everyone and is hidden spot right off of Fayetteville Road on Hwy. 54 near Southpoint Mall at Homestead Market shopping center — come see what makes this place a unique spot for coffee in Durham.

Coco Bean

Chapel Hill, NC 

Coco Bean is tucked off Hwy 54 near Meadowmont and Fresh Market in East 54 Condo Building. Vegan and gluten free peeps rejoice as you can find plenty of vegan eats and drinks at the coffee shop not to mention even a Vegan Market. Did you know they even have Vegan subscription boxes you can purchase for delivery?

You can also get a variety of lattes, espressos (even CDB & Mushroom coffee), big variety of hot chocolates (I am dying to try the Peanut Butter Hot Chocolate) teas, cold drinks, baked goods/pastries, wine/beer, and much more.


Durham, Chapel Hill, & Raleigh 

You can find comfort in a cup and a light food menu options in some of the locations including different toast options, biscuits, fresh fruit parfaits and granolas, baked goods/pastries, and a seasonal salad special or sandwich. Joe Van Gogh has a few great locations in downtown central Durham, South Durham in Woodcroft shopping center, in Chapel Hill at Timberlyne Shopping center, and in Raleigh in Cedar West. 

There are so many other fantastic and unique coffee shops around the Triangle area, what are your favorite go to gems?