Nutrition: A Quick Tip to Get Over Mid-Afternoon Slump

Many moons ago while I was in undergrad and then chiropractic school, I would spend my all-nighters with a couple of cold apples instead of warm caffeine-filled coffee. Want to know why?

Check out the video below!

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Dump the New Year’s Resolutions & Do These 3 R’s Instead!


We’re almost a week into the new year and most people have already given up on their resolutions. Exercise and/or health related goals are at the top of most people’s resolutions and they are usually never met because of 1 of 2 reasons: they are too general or they are not realistic.

To set yourself up for success this year, I want you to throw out what you’ve already written out and try again right here, right now with the following 3 R’s.

For the sake of simplicity, I’m going to use exercise as an example, but you should be able to use this for all of your resolutions/goals this year.

Many people jump into the new year by saying they will “exercise more” or “work out 30 minutes, 3-5 times a week.” While this is a fabulous goal to try and get to, if you haven’t exercised in the last 6 months or so, you’re going to be overwhelmed by the time you need to put into your schedule, the possible DOMS (delayed onset muscle soreness), and just how tired or sick you might feel mid work out because you haven’t done it in so long.

Here’s how to approach it instead:

Realistic: Create REALISTIC goals. If you haven’t worked out in a while, you don’t need to jump into 30 minutes, 3-5 times a week. Start small and change the goals as you succeed. For some of you that may mean just 5-15 minutes, 3-5 times a week. For others it will be as simple as taking a family walk every evening after dinner. It doesn’t have to be perfect. Just realistic and doable. When you meet your goal decide if you’re ready to increase it.

Reward: The next big thing with goal setting that my mentor taught me is to REWARD yourself! It’s no fun to accomplish a goal and not feel the reward, it doesn’t make your brain want to try again! Make sure your goals are proportional to the goals you set. Say you initially thought you would try working out again after you got a new pair of shoes or yoga mat. Instead, create your small goal and give yourself a small reward – even if it’s a simple as a yoga mat! The new wardrobe will be needed as a reward when you hit the bigger goal, I promise! So here’s the deal – create the realistic goal – set up the proportional reward – meet the realistic goal – REWARD YOURSELF! And – FEEL THE REWARD! Make sure all your cells know what it feels like to be successful so you can and want to do it again.

Restart: Now that you’ve met your goal you get to RESTART, make it just a little bit bigger and the reward a little bit better. Continue to do this and you’ll eventually get to your big goal. There is not rush to get to the final result and I promise your body appreciates the time you gave it to adapt to all the changes. Here’s another thing – if you didn’t make your goal. It’s totally okay. RESTART and do it again the next week with the same reward. The good thing about the New Year is that it’s just an over glorified Monday morning! That means you have 51 more of them this year!

There you have it be REALISTIC, REWARD yourself, and RESTART the process! Your keys to success in reaching your goals this year!

Leave a comment below with one of your first goals and how you’ll be rewarding yourself!

Nutrition: So Many Soups!


So, I'll take a moment to be honest that I LOVE when it starts to get a little chilly out.

Not because I love wearing cold weather clothing, but because I can go back to a regular routine of having soup!

I'm not really a smoothie person and the usual way I recommend to get more fruits/vegetables into your diet is either by making smoothies or making soup.

So for today, I wanted to share with you a great resource I found with 25 Soups and Stews Guaranteed to Keep You Toasty this Fall.

Take a peak and let me know what you want to try in the comments!

f you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support.

Nutrition: Start Snacking!


Snacking happens, so why not snack smart?

As we rush back to school, these healthy snacks are not only great for our kiddos, but also for us!

Are you one of those people who looks for a snack shortly after your morning coffee or mid day as the work day is starting to wind down or not just there yet?

Protein based snacks will give you the energy you need to keep going longer than your quick carbohydrate filled treat you've been thinking about, be much healthier, and will help you last longer until its actually meal time.

Check out the link for 27 Healthy & Portable High-Protein Snacks and make a list of your favorites.

Here are few of my and Karina's favorites to try:

Nut Butter Boat
2 tbsp natural nut butter with 1 cup apple or celery slices: 8.3 grams protein

Mini Bean & Cheese Quesadilla
1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small whole wheat tortilla: 17.9 grams protein

Hummus Dippers
1/3 cup hummus with 1/2 cup mixed vegetable sticks: 6.7 grams protein

Protein Bites
1 1/2 tbsp nut butter, 3 tbsp oats, 1/2 tbsp honey, 1/2 tbsp dark chocolate chips, rolled into balls: 8 grams protein

"Cheesy Popcorn"
3 cups air-popped popcorn coated with 2 tbsp nutritional yeast and a sprinkle of salt: 8.9 grams protein

Leave a comment with your favorite high protein snack below!

f you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support. 

The Kitchen Necessity Busy People MUST Have!

By Glen Edelson from ATLANTA, USA (Agi's Hungarian Beef Stew) [CC BY 2.0  (], via Wikimedia Commons

By Glen Edelson from ATLANTA, USA (Agi's Hungarian Beef Stew) [CC BY 2.0  (], via Wikimedia Commons

Have you guessed it?

Of course you have! It's the Crock Pot.

As a busy mom and professional who is always running around, there are definitely days where I'm wondering what to make for dinner.

I usually try to plan ahead, and there are times I just don't know what to make. But, when I do plan ahead (that's step one), and get stuff in the slow cooker in the morning I know I'm not going to be worried all day wondering what I'm going to throw together when I get home!

So, for you today I have this great resource! It's 77 Healthy Recipes you can make with a Crock Pot!

Breakfasts, soups, snacks, entrees, and more! A whole bunch of new recipes for you to try. How many do you think you can make in one week?!

I loved my slow cooker before, but I think I'm going to be counting on it even more.

If you have any awesome slow cooker recipes that you love, make sure to post them in the comments for us to learn them too!

If you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support.