The word fat is often associated with negative connotations. Here’s the good news: not all fat is bad! In fact, you should be eating 20-35% of your daily calories from fat. So many delicious foods come to mind from avocados to salmon to a new favorite of mine, chili garlic cashews. They add amazing texture…
Sleep: We all need it, but 1 in 3 adults don’t get enough of it. When life gets busy it seems like sleep is the easiest thing for people to cut out. However, sleep deprivation has major consequences on both your physical and mental health. Getting the recommended 7-9 hours per night is crucial to…
From animal-based to plant-based there is an abundance of sources to choose from to meet your protein needs. These choices can be categorized as “complete” or “incomplete” proteins. A complete protein contains all nine essential amino acids necessary to your diet. The human body uses these amino acids as building blocks to make protein vital…
Carbohydrates (carbs) are often talked about like the enemy. When in fact, they are vital to your diet. Carbs give you energy, improve digestion, promote heart health, and help control hunger. As your body’s main source of fuel, it is essential to consume enough carbs to maintain a healthy, active lifestyle. Contrary to what many…
There’s a long list of benefits for meal preparation from saving money to healthier eating habits. Most people are aware of the advantages, but don’t believe they have enough time. In reality, meal prep saves you time! Think of how much effort you put into making breakfast, lunch, dinner, plus snacks. I cook almost all…
I frequently get questions from clients about what to eat before and after a workout. The answer to this question is dependent on the type of workout, duration of the session, and how frequently you are exercising. In this post I’ll go through general nutrition tips for HIIT (High Intensity Interval Training), strength training, and…
It is easy to say you want to be stronger or eat healthier. The challenge is starting to establish the habits necessary to accomplish and maintain those goals. Follow these tips to set yourself up for success. You can do this! S.M.A.R.T. Goals S.M.A.R.T. stands for specific, measurable, attainable, relevant, and time-based. Take the time…
Life provides an abundance of opportunities to explore who you are and establish who you want to be. It is not always simple or easy, but every opportunity gives you a chance to learn and grow, discovering who you are along the way. My personal journey began with a simple desire to help people and…
5 years! Anyone who has had cancer knows what that means. It’s a big marker to get to cancer free, and I just had my 5 year anniversary this past May. I was diagnosed with breast cancer in May of 2013. I was lucky because I was diagnosed early during a routine mammogram.…
