Health & Fitness


I am a firm believer that you are what you eat. So that must mean I’m green, high in iron, calcium and vitamin C? I’m good with that! 






I got into the “green smoothie” trend five years ago when everyone in my family made a face when they saw the color of what I was drinking. Now, they’re the ones telling me what kind of smoothie they made for their breakfast. This is a trend I am happy to have everyone take part in! I mean, how can you not? They’re delicious, portable, and PACKED with vitamins and nutrients that help you feel your best. 

I have never done the meal replacement shakes that you mix with water in one of those shaker bottles. I tried one once, and that was it. It didn’t taste good, and I would much rather drink some fruits and vegetables with an added protein powder that I enjoy! These days people’s biggest issue with eating healthy is that they don’t have the time to prepare or find the right things to eat. Well, you can’t get any quicker than a blender. And most of them have smoothie settings these days, so one push of the button and you can still multitask while your meal is being prepared. There you go! Problem solved. 

But let’s get back to the good stuff, literally. All the good stuff that you can find in most of these smoothie recipes. When you go the “green” way, you’re likely opting for spinach or kale. Those dark leafy greens are packed with iron, fiber, antioxidants, vitamin C and vitamin K. I know! So much good stuff! My usual fruit accompaniments are: mango, pineapple or banana. I find that the flavor of those fruits balance the taste of the spinach and kale. But be careful if you’re opting for frozen fruit. Make sure to look and make sure there is zero added sugar. Fruit already has a good amount of natural sugar, so you don’t want to ruin a perfectly good recipe by choosing the wrong bag of frozen fruit. 

Another popular trend these days are Acai Bowls. And they’re delish! But you can also make them as smoothies at home. The reason Acai is known as a health food is the fact that this berry is jam-packed with antioxidants, vitamins A, C, and E as well as healthy fats like omega fatty acids (omega-3, -6, -9, stuff like that :-D). Plus, it tastes good! There are tons of great Acai powders on the market, but I have found an amazing Acai puree that I usually find at Whole Foods. It’s by Sambazon and they have a few different varieties, which makes these smoothies even quicker to make. Other things you can add with this puree or the flavor of Acai? I love: cherries, blueberries, raspberries plus some banana. Talk about a whop of antioxidants! 






A lot of people ask what liquids I use to blend my smoothies. Which is sometimes a forgotten ingredient in your smoothies and can make a huge different. I always tell people to opt out of the juice choice. By using juice alone, you could put a days worth of sugar into just one smoothie, and taking your taste buds down the sweet-tooth path for the rest of the day. My top two choices that I ALWAYS have in the house are unsweetened almond milk and coconut water. You can experiment with other milks like cashew milk, soy milk, or whatever you find tastes best and suits your digestive system. But there are so many good ones on the market you are bound to find the perfect match! I use almond milk for heavier recipes and ones that I want to taste a little “creamier”. I will use coconut water for smoothies that I want to taste a little sweeter and lighter. 

Now, this isn’t to say that I NEVER use juice in my smoothies, but sparingly. In my green smoothies that have pineapple or mango, I put a quick shot of pineapple juice in there, just for an extra little taste. In my acai or berry smoothies? I add a little pomegranate juice. Again, not a lot, no more than about 1/4 cup. And I always opt for the organic juices. Less preservatives, less added sugar, and more likely to come from the actual fruit itself! 

Now, last but not least: the protein. Don’t forget the protein! Having a healthy balance of protein to fat is a key factor to your diet as a whole, and in these smoothies it’s just as important. Without the protein you end up with a drink heavier in sugar, carbs, and fat. Now, they’re all healthy sugars, carbs, and fats, but you need the protein to build and repair tissues and muscles. My choice is always EBOOST. It is grass-fed whey, added probiotics and digestive enzymes, no artificial flavors, and no added sugar. Plus, IT’S DELICIOUS! Seriously, this protein powder is not the kind that will ruin your smoothie the second you add it. Because really, who wants to drink chalk? 






Now, let’s get to blending! 



1 cup spinach 

1/2 cup kale 

1/2 cucumber 

1/2 green apple 

1/2 cup frozen pineapple 

Wheatgrass – I get frozen wheatgrass shots from Whole foods and use one in this smoothie. You can find them with the frozen fruits and vegetables. 

Unsweetened Almond Milk 

a dash of pineapple juice 

1 scoop EBOOST Vanilla Prime Protein Powder




1/2 cup frozen cherries

1/4 cup frozen red grapes 

1/4 cup blueberries 

1 packet of Sambazon Acai Puree 

Unsweetened Almond Milk 

splash of pomegranate juice 

1 scoop EBOOST Chocolate Prime Protein Powder 




1/2 cup frozen mango 

1/2 cup frozen peaches 

1/2 peeled cucumber 

2 pitted dates 

Unsweetened Almond Milk 

splash of pineapple juice

1 scoop EBOOST Vanilla Prime Protein Powder

*I also like to put a pinch of Camu Powder in this one. Camu is packed with more natural Vitamin C than any other fruit on the planet :-O 



the hydrator

1 cup frozen watermelon 

1/2 peeled cucumber 

1/4 cup strawberries 

2 tbsp chia seeds 

Coconut Water 




1 cup kale 

1 stalk celery 

1/2 tsp fresh grated ginger 

the juice from 1/2 lemon 

1/2 green apple 

Coconut Water 

Health & Fitness


There is so much more to your cravings than you know! Your body may be telling you something… 

You know the feeling. You’re sitting at home trying to wind down, and bam! All your brain can think about are the potato chips in your pantry calling your name. Something salty, or maybe something sweet? Or maybe all you want is… well, anything! You’re tired, you’re hungry and you can’t get your mind off of it? Welcome to your brain and body on cravings. 

There are deeper meanings to your cravings. Your body is smarter than you are! So it is forcing you to notice something that is missing in your diet, or your day. Or maybe it’s just your brain running away with you? Keep reading to find out what your cravings are telling you, and how to acquiesce to them without ruining your diet… or finishing that bag of potato chips in your cabinet (no offense Lay’s). 






Can’t get something salty off your mind? It’s one of the most common cravings out there. Pretzels, roasted/salted nuts, potato chips? Those pesky snacks that you crave and always look so appealing that just make you feel bloated and add WAY too much sodium than is worth it.

So why do you crave them? You are dehydrated! So your body craves something that will make you even thirstier and make you want to drink more water. I know, at first it seems a little backwards, but it works! Your body wants something savory to activate your salivary glands and hydrate you again. But it can also means that you have an electrolyte imbalance. 

Now, what to do? Instead of reaching for the bag of chips, grab your water bottle and guzzle. I mean it! Guzzle! Then wait 10 minutes and you won’t even remember what snacks you were looking for. You should also throw in some potassium-rich foods, which brings water to your cells and hydrates them. That would include foods like avocado and sweet potatoes (I know, twist my arm, right?)


For those who can’t quit that sweet-tooth; when you give in, you just want to keep giving. That’s the problem with sweets. The more you have, the more you want. So there usually isn’t just 1-2 bites to rid that sweet craving. In brain studies, sugar provides a hit to the brain’s opioid system as well as the feel-good neurotransmitter dopamine. Essentially, it’s a reward for your brain! Which is why you want it so badly. 

So what to do? Try something naturally sweet, naturally occurring sugar that is also balanced in fiber as well as other nutrients, like fruit! It will trick your brain with the sweet(er) taste but without the dramatic spike in blood sugar. After doing this a few times you can rewire your sweet cravings, so in a few weeks you might not need that bag of candy! 


Late night snacker? I know the feeling, you get home from a long day at work and you’re so tired, that all you want to do is eat! Sit, watch your reality tv show (don’t deny it!) and snack away. This was one of my biggest issues when my eating disorder took a turn. I went from not eating anything to overeating, and bingeing because I was so tired (and unhappy, more on that below). So why does this happen? Doesn’t make sense, right? You’re tired, wouldn’t you be too tired to do anything?

Wrong! Your hormones that control your hunger are effected big time when your’e overtired. That means the your satiety levels are effected. So you really can’t tell if you’re full, or even if you’re hungry at all. Eating this late can also mess with your digestion and disrupt your sleep. And I want NOTHING to get in my way of a good night’s sleep. 

What to do, what to do… make sure to plan ahead and find a nice small snack that won’t overstuff you before bed. Or, simply distract yourself! Go straight to bed and read, or start another activity that will keep your mind distracted. Because that’s the trick, you aren’t actually hungry, your leptin and cortisol just can’t get back in control. 

But my personal favorite? Drink hot water with lemon. Not only does it help with digestion so you will feel better in the morning (see why here), but it will also give your stomach a little something to appease that “hunger” you feel. I usually drink it at night because there’s something to a warm beverage that calms me down. Like warm milk… but for adults! 


Now, for my biggest culprit of all. When I was at my worst, the sad days would exacerbate everything. When you have a bad day, your serotonin dopamine, and feel-good neurotransmitters act like anti depressants. So like when you’re overtired, your naturally occurring regulators can’t do their job! 

Now, not all of these comfort foods that you crave when you are down are unhealthy diet-wreckers, but a lot are! We try to use food as medicine, so all we need is a different “treatment”. Or, have a bad-mood back up plan! Have a snack, a drink, or an activity that you can do instead. I have found that meditating helps. I use The Headspace App, which disconnects me from that bad mood, and distracts me from everything that happened earlier. Not interested? Try the 30-minute rule. Because you act on the bad-mood cravings, set a 30-minute timer to do ANYTHING else, then see how you feel afterwards. 


Long-story short, sometimes you should give into your cravings. Sometimes you do need to indulge just a little bit to make yourself feel better. But sometimes, you can beat your cravings and you will feel better for it! You don’t have to let them control your actions, your mood, or even your diet! Listen to your cravings, know what they mean, and treat them in the healthiest way you can. It will make you feel tons better in the long run! 



I get a lot of questions about my skincare. So let’s dive in! 





I have tried a lot of different products! Mostly because I have always taken skincare seriously. Even in high school and college, (when most people don’t think much about it) I was looking for good products and trying to take care of my skin as much as possible. And yes, I was even using anti-aging moisturizer in my early 20’s… and I’ll tell you why. 

I think that similar to sunscreen, people sometimes forget about it until after they get burned! So, why wait to use anti-aging or any other kind of skincare products until after you actually need it? Most of this stuff should be used proactively instead of reactively. Hence why I was using these bad boys right out of high school haha. 

But let’s start talking about all the options out there, because there are A LOT! 





I have tried so many brands. Everything from the expensive brands at the department store, to other brands you find at Target. I was never wow-ed by anything that was “designer”. And I never wanted to spend that much money on something that I would need to turn around and purchase again in a few short months. But it’s easy to be drawn in by their promises, right? 

Younger-looking, pore-free, peels, they have the works! 

My particular skin needs were pretty simple, but have never changed. While I never suffered from acne, I would have a few surprises pop up every now and then. Mostly when I was stressed, or not eating well. So since acne wasn’t my main concern I would focus on other needs. I have a fairly oily t-zone and have always suffered from blackheads on and around my nose. So when it came to picking my products, those were always my main focuses. 






So finding products that solve all of those problems can sometimes be a challenge! But what is the one thing that almost EVERYONE has in common this time of year? Dull skin. Yes, the Vitamin D has worn off from our vacations last year and outdoor activities and our skin is feeling a little lack-luster. 

Well I have never found a product that solves that problem more than the Botanics All-Bright skincare line. I am telling you, I started off with the day-time moisturizer that I bought on a whim because it sounded refreshing… a month later my medicine cabinet is now stuffed with the entire line as well as many other of their products. 

What’s my daily All-Bright routine? 

I first always, no matter what, start by taking off my makeup. And take it off really REALLY well. Sometimes I start by using the Botanics face wipes, then followed by their eye makeup remover, seen below! It gets the job done and prepares your skin for cleansing. 






People sometimes forget this step and skip right to washing their face. STOP! The product that you are using is only doing a small percent of its job because it can’t reach your skin if you don’t remove your makeup first. It’s working so hard to cleanse the makeup from your face that it can’t get to your skin and work as hard as it should. 

But guess what, I don’t stop there! After using a wipe and/or the makeup remover, I will even use the Micellar Cleanser to remove EVEN MORE of my makeup. The first time I did this I figured I would just try it… and I was SHOCKED by how much makeup was still coming off. And now it’s not because I wear gobs and gobs of it. But because if you wear your makeup all day or for a long night out, it really gets into your pores! So I follow my makeup remover with the Micellar Cleaning step, seen below to get that stuff out even more. 

Now, I’m prepped and ready to clean! 






The All Bright Foam Cleanser is one of my favorite! The way the gel foams up and bubbles to get every crevice of your face as you work it into your skin is so refreshing. I use this almost every morning and night, and sometimes alternate with the Radiant Youth Microdermabrasion Polish which will leave your skin feeling so smooth and ‘polish'(ed), for lack of a better term 🙂 

One skincare step that I didn’t learn about until just a few years ago is Toner. Which, I take very seriously because of my blackheads. Toner is a key step so cleaning out your pores, pressing the product into your skin and leaving it to do its job and rid your pores of that pesky dirt. And the All Bright Toner does not disappoint! Continuing to live up to its name and keeping your skin looking bright and lustrous. 






So if you’ve never tried toner but feel like your skin and pores need that extra boost? Try it out! 

Last, but NEVER least, is the moisturizer. I cannot tell you how much I adore this All Bright Night Cream. The creamy nature leaves my skin feeling so hydrated, and so refreshed from the day’s activities. And I cannot tell you how luxurious it smells. There’s a floral/fruity hint to it which will leave you wanting more! I beg of you, try this night cream, as you won’t be able to get enough of it. 

The day creams are just as effective, and some have SPF in them as well. I will never buy a day cream that doesn’t have SPF in it as I find that to be one of the most important pieces to skincare. Even if my makeup foundation has SPF, which it usually does, I will always start my day off with a day cream that will protect my skin from the daily exposure to the sun. Don’t forget that the skin on your face is some of the most fragile and vulnerable! And unless you wear a ball cap all day every day, it is very difficult to protect it without a good layer of SPF. So please, do the same and protect your skin! 






I know it might sound counterintuitive, but I use their facial oil a TON as well! I know… I have oily skin, why would I do that? The All Bright oil is so light that it will do anything but add oil to your skin. It leaves your skin, again, feeling so bright and fresh!! Botanics recently sent me their Organic Refreshing Facial Oil and while it is a little heavier, and probably wouldn’t use right before I apply makeup, it is the perfect product for this time of year. When it’s still slightly winter, almost spring, but your skin is still SO dehydrated at times and needs an extra little kiss of hydration. Shop both of these oils in the pics below. I would suggest the All Bright if you worry about having oily skin as you can use it any time of day, even before you apply your makeup. I usually even use a day cream after I apply that particular oil, while the Refreshing Facial Oil can stand by itself. No extra moisturizer needed. 



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Health & Fitness


I’m a baker. 

I love to bake! I love to cook as well, but I have always chosen baking over cooking. In high school I would bake the cookies from my little Williams Sonoma cookbook that was only cookies. Mexican Wedding Cookies, Raspberry Jam Thumbprint cookies, Apricot Rugelach, ya… I was good!

So when I endeavored to be more healthy, I enjoyed the challenge of finding baking alternatives. Still having those little sweet nuggets every now and then, but that are still healthy and in line with my diet and way of life. 

Enter, these guys. 




I love having little cookies around. To be honest I usually replace my breakfast oatmeal with a green smoothie and one of these guys or another recipe that I enjoy making. They’re an amazing packed snack for on the go, or even as a dessert alternative if you’re trying to kick that sugar-habit. 

By ‘kitchen-sink’, not only do I mean that there are a TON of things in this cookie (i’m pretty sure everything in my pantry), but you can also make your own kitchen sink! I don’t know if that’s a saying, but I’m going to go with it :-D. Meaning, you can make these cookies all your own! Use a different sugar, find a seed that you prefer over pumpkin seeds, use a different sweetener like honey, or maybe add some dried fruit? Hmmm, I’m getting ideas! 

Have fun with this recipe! Make this one a few times to perfect it, then have fun! Use your pantry for inspiration. Odds are you have some hidden goodies in there somewhere 😀  




Serves || 12 – 15 cookies 


Dry Ingredients

1 cup gluten-free oat flour, or processed oats into flour

1/2 cup almond meal or almond flour

1/2 cup gluten-free rolled oats

1/2 cup thinly sliced almonds

1/4 cup sugar of choice (I used date sugar) 

1/4 cup shredded unsweetened coconut

1/4 cup carob nibs

1/4 cup pumpkin seeds (or seeds of your choice)

2 tablespoons chia seeds

1 teaspoon cinnamon

1/2 tsp fine grain sea salt

1/2 tsp baking powder

1/2 tsp baking soda


Wet Ingredients

1 tablespoon ground flax + 2 tablespoons water, mixed together

1/4 cup “drippy” raw almond butter (or other all-natural nut butter)

1/4 cup coconut oil, melted

1/4 cup sweetener of choice (I used agave nectar) 

1 tsp vanilla


First, combine the flax meal and the water to make your “flax egg”. Then preheat the oven to 350 degrees while you are making the cookies. 

Combine all of the wet ingredients together in a large bowl. 

In a separate small – medium sized bowl, combine all the wet ingredients until thoroughly mixed. 

Add the wet mixture bowl into the dry ingredients and combine until the flour is no longer visible. It might take a little elbow grease since this dough is of a rather sticky nature! That’s a good sign! It means they will be nice and chewy when they are done baking. *If you find that you just don’t have enough wet ingredients for some reason, and it isn’t blending well enough. Maybe add a tablespoon of almond milk one by one while stirring in between until everything is well mixed. 

Spoon a handful of the mixture onto the prepared cookie sheet. You can do this either with a parchment paper, Silpat, or light cooking oil. I made mine fairly large so it only made 12 cookies but if you make them a tad smaller you could get as many as 15. Or even better? Make them bite size and you will get a solid 24 cookies out of this recipe! Great for little kiddo’s on the go 🙂 

Bake at 350 for 13 – 15 minutes. Time will vary depending on the size, but my 12 large cookies cooked in a quick 13 minutes. Let them cool before enjoying, but you’re going to want to devour them when you do! 




Health & Fitness


clean, sugar free, protein packed and delish! 





I looooove breakfast. Love love love love love! And I find that since it’s my biggest weakness, it’s the times that I am likely to ruin the rest of my day! But I turned that frown upside down and made these clean and healthy waffles! 

A huge part of having a healthy breakfast is protein. Many times the problem with having a bagel, or even healthy oatmeal is that while you may think you’re eating a healthy breakfast, it is just carbs! You’re not getting all the nutrients you need to keep you full through the day, as well as giving your body the kick it needs to stay strong throughout the day. 






Not only do these waffles solve that problem, but they still taste great! I used EBoost vanilla Prime Protein Powder and the taste is always great. Even in my smoothies :-D. So the taste will change depending on what protein powder you use. I also love Tera’s Whey which you can find at Whole Foods and sometimes Target!

This recipe makes a big bath! 8 medium squares which serves about 4 (normal) people. Or if you’re my husband… 2 sittings. But if you’re like me! You can make the batch on Sunday, then store the rest in the freezer to have for a quick and healthy breakfast during the week! 






// makes 8 large squares // 

4 egg whites 

2 cups oat flour

2 tablespoons flaxseed meal 

3/4 cup protein powder 

1/4 cup rolled oats 

1 teaspoon cinnamon

1 teaspoon baking powder 

1 teaspoon vanilla extract 

1 1/2 cups unsweetened vanilla almond milk 

*I sometimes top these waffles with sugar free maple syrup and/or Siggi’s vanilla yogurt for another hit of protein and flavor. 


Prep your waffle iron before starting to mix the ingredients. I put mine on level 4 of 7 and it made cooked them perfectly. 

In a medium bowl, whisk the egg whites until a stiff peak forms. Meanwhile in another medium bowl combine the dry ingredients. Add in the almond milk and vanilla extract until completely combined. 

Gently fold in the egg whites until practically combined. Don’t over mix or mix too hard as that will collapse the egg whites which is what gives these waffles their volume. 

Gently spoon the batter into the waffle iron, careful not to overfill, and allow to cook. Repeat with the rest of the batter, then serve warm and enjoy 🙂 


Health & Fitness



Like I said in my post about pumpkin and its nutrients and health benefits? I prefer mine outside of my coffee cup. No offense to the ever-popular Pumpkin Spice Latte 


A few of my own recipes and ones that I have tried? How about

Pumpkin Spice Cookies 

Go-to Pumpkin Smoothie

Pumpkin Choc-Chip Muffins

Flourless Pumpkin Brownies

Turkey Pumpkin Chili

Simple Pumpkin Soup

Pumpkin Butter Oat Squares

Pumpin Hummus

Breakfast Cookies



These days, people also find ways to replace the otherwise unhealthy ingredients with others that are more nutritious, less calorically dense, but similar consistency. Sometimes instead of oil, you can use applesauce! Instead of butter you can use coconut oil! 

Pumpkin does the same thing. Instead of using oil, try using pureed pumpkin! It will add a great consistency, texture, flavor and more nutrition to your recipe than it would have otherwise had if you just threw some oil in there. 





Health & Fitness


Pancakes don’t have to be unhealthy! 






Pancakes get a bad rep for being a glutenous brunch cheat meal. I mean, the word ‘cake’ is in the name! But what you get at iHop and at your favorite breakfast spot doesn’t have to be the only time you get to eat pancakes during the week! I truly believe that you can make anything healthy, and this recipe proves it. 

The biggest issue with most pancake plates is not only the maple syrup that people use (in buckets) to garnish them, but also the amount of sugar! Restaurants use sugar to make the pancakes taste good and even sometimes they whip heavy cream to make the pancakes light and fluffy! I mean… totally unnecessary. 

My recipe uses natural sweets like bananas, and instead of cream or anything super heavy I use a healthy and low-in-sugar yogurt that (BOOM) is also high in protein. Gluten-conscious? I use gluten free oats and oat flour. So when you look at the contents, it’s basically a bowl of oatmeal. No, really. It’s super close! 





This recipe gives you healthy carbs in the fruit and oat flours, which will give you a great source of energy to get you through the morning. Since it has a bit more protein? It’ll keep you full throughout that morning too! Want to give it a little extra boost? Add a scoop of your favorite protein powder to make it a great post-workout breakfast. 

So, yes, you can have your pancake and eat it too. And it won’t ruin your diet for the week, and it won’t leave you craving more sweet and unhealthy foods throughout the day. 

Just make me a promise? That you won’t douse these in maple syrup??






// serves 2 people //

1 banana 

2 egg whites

1/2 tsp vanilla extract 

1/4 cup siggi’s vanilla yogurt 

1/2 cup rolled oats 

1/2 cup oat flour

1/4 tsp baking soda 

1 cup blueberries


Mash the banana and whisk in the egg whites, vanilla extract. Add in the yogurt until completely combined 

Mix together all of the dry ingredients and then add in the banana mixture. Once almost combined, mix in the blueberries. 

These make about 5-6 pancakes that are medium – large in size. You’ll know when they are done cooking on one side by the bubbles on the side 

Health & Fitness


I’ve always been a sucker for quick-breads. 




And I know they’re unhealthy, but I just can’t help it! They’re delicious, seasonal… and you can MAKE them healthy! 

This bread is the bomb, not only because you have a lot less dishes to do after you’re done, but because it’s healthy, high in protein, low in sugar, and ummm… quick bread! 

My husband and I went to the apple orchard the other day and well… have enough apples to make dozens of loaves. Challenge accepted! But look forward to seeing more posts with other apple recipe options. Perhaps donuts 😀 protein balls, breakfast cookies, skinny pancakes? The options are endless! 





// makes 1 loaf // 

2 eggs

1/2 cup vanilla siege’s yogurt 

6 tbsp natural cane sugar 

2-3 tbsp olive oil 

1 1/2 cup peeled and shredded apple (about 2 small-medium apples) 

1 tsp vanilla extract 

3/4 cup rolled oats 

1 tsp baking soda 

1 tsp cinnamon 

1/4 tsp salt 

1 cup whole wheat flour

1/4 cup unsweetened almond milk 


Preheat your oven to 350ºF (176ºC) and grease a 9×5 loaf pan. 

Meanwhile, in a large mixing bowl, beat the eggs and mix in the yogurt, sugar, vanilla, olive oil and half the shredded apple until well combined. 

Into the same bowl, stir in the oats, baking soda, cinnamon, and salt. Add in the flour and give it a few good stirs until adding in the remaining shredded apple. Fold everything gently until completely combined 

*I added some almond milk here so the bread wouldn’t be so dense. Use your discretion here! It shouldn’t be too watery but shouldn’t feel like cookie batter either. 

Transfer the batter to your loaf pan and spread it out evenly. Bake for about 30 minutes, or until a toothpick/knife comes out of the loaf cleanly. I bake mine in my toaster oven, so it tends to bake quicker. If you use a standard/kitchen oven, you will likely need to bake closer to 45 minutes. 

*Take a peak about halfway through and make sure the top isn’t burning. At this time I tended to top it with foil to avoid over-browning. 

Remove the loaf from the oven when done baking and allow it to cool before removing it. 

Health & Fitness


Despite what the magazine articles might say 

I’ve always been very open with my friends and family about my feelings and challenges with being healthy. So I’m going to do the same with you all. 

I suffered from several forms of eating disorders that began in college. And because of that, I have grown to find the true meaning of “healthy”. It isn’t staying within your daily limit of calories, or looking hot in a body con dress, or being the skinniest that you can be. It is about your body performing at its best, feeling its best, and optimizing your wellness and happiness. Unfortunately many times in today’s world, those things get pushed down the list of priorities. 

As women we are bombarded every day with influential information. Companies trying to influence us to buy their perfume or their skin care because it will make us look younger and smell fresher. Make up lines influencing us to think that we don’t look as good as we should and that if we buy their products, we will no longer look like we’ve been tired since the early 2000’s and solve more problems in your life. Now it’s even grocery stores trying to influence our buying habits to make it think that if we buy their spinach it will make us happier!! Our lives have been so intertwined with our purchases that we forget sometimes that we are not defined by them.

I used to be in that mindset. I would buy the products, read the magazine articles, and count my calories. It was a part of my daily routine. And because I was skinny, I thought I was doing the right thing! I didn’t know that a few years later, the culmination of all of that would put me in the hospital. 

Am I as skinny as I was back then? Definitely not. But am I healthier? Hell ya. And because of that, I’m happier. Sure, every now and then I think about if I should lose a few pounds, or start counting calories again. But then I look at my husband, my nephews, my family, and realize that they don’t love me because of my weight, or what dress I can fit into, or if I have a six-pack that I show off by lifting my shirt and taking a selfie in the mirror. 

So if you ever find yourself getting caught up in the craziness of what the market trends are telling us, forgive yourself. It’s human nature to want to listen. But then remind yourself of what you enjoy most, and I’m guessing it isn’t eating kale or worrying about your weight. But probably the time you spend with your family, your memories you have with your kids, or nieces and nephews. 

Be healthy. Be happy. Be smart about what you do, and what you eat. But don’t let it define you, or consume your life. Know that it’s not what is most important about you, but just a small detail. 


Health & Fitness


When life gives you lemons, squeeze them in your water… and enjoy! 




Are you trying to improve your health? Maybe lose weight? Well this is a trick that I have incorporated into my routine that I find can make a big difference. And it is probably one of the easiest tricks you’ll read about! 

Now, we all know we need to drink more water. We hear it all the time! But what happens you add a bit of lemon to it? And no, not the lemon you garnish your vodka-soda with on Thursday evenings… nice try! I mean, squeezing an entire half a lemon into your Nalgene water bottle! Cause guess what! That’s exactly what I do! 


TIP #1

If you don’t have a large 30 oz+ hefty water bottle that you can carry with you throughout your work day, and basically spend more time with than some of your loved ones? Get one! Even a Starbucks Tumblr! I kid you not! Having water easily accessible in that way can make all the difference. I find when I travel and forget my Nalgene, I don’t drink 1/3 of what I do when I have it with me. So go to Target! Get a fancy one! A cheap one! Anything! 

TIP #2

Buy 10 organic lemons from the grocery store. you know, those big guys! Not the teeny ones in those bulk bags that you get to decorate your bar cart. Although… that is a great decor tip 🙂 These big lemons can give you SO much more juice! I sometimes keep the already-squeezed halves because you never know how much more life you can get out of them. And lemons are so inexpensive, that a huge benefit is how far these will go. 10 can last you 2+ weeks!! 

So why are we doing this? What on earth is Keegan talking about!? 

Lemons have some surprising health benefits! And drinking them in water is a great way to incorporate those beauties into your health routine. What are those benefits? 






Your Immune System Gets a Buddy! 

The vitamin C in lemons is often overlooked because the orange seems to be more marketable. And there aren’t many ways people can “eat” lemons. But guess what? 1 lemon has 139% of the daily recommended vitamin C. So you can get over 70% of your daily recommended vitamin C just by drinking water. Plus? It has less than half the calories of oranges AND…. drumroll please… 1/9th the amount of sugar of an orange.  

Balances pH Levels

When I think of a lemon, I think of an acidic food! But when your body breaks it down, it actually have an incredibly alkaline effect. What does that mean? It means the pH levels are on the “basic” side which reduces your overall acidic levels in your body. Why is this a good thing? When your body’s pH level is more acidic, it is more prone to disease. 

Helps Digestions 

Because of the minerals in lemons and limes, it aids your liver to produce the necessary components to benefit your digestion. The minerals help release toxins and loosen them within the digestion tract which makes that process smoother. 

Weight Loss 

Along with the minerals that aid in digestions, its pectin fiber helps fight hunger cravings. I know that for me, personally if I have a sweet tooth, it disappears completely after I down just a few sips of my lemon-water. So not only is your body getting the necessary nutrients to help with this process, your taste buds are too! Less sugar can help everyone. 

Skin + Breath 

Breath? Well… duh! Before it is digested, the acidic form of lemon juice helps eliminate odor-causing bacteria. So it’s basically the most natural, sugar-free gum that’s not on the market! Going back to the high concentration of vitamin C, this and its other antioxidants help rude the appearance of wrinkles and the overall complexion of your skin. 





Health & Fitness


It’s everywhere!! But what even is it?? 

It seems that anything that is green these days catches on. The trend of healthy drinks, juices, and teas isn’t going anywhere, but what are we even drinking? Matcha is one that has caught on in the past year and is now seen around the country. Unfortunately all places and versions of the drinks aren’t as healthy as the original. 




Take the Matcha Tea Latte at Starbucks for example, the smallest cup has 110+ calories and 14 g of sugar. So let’s see what we can get from the original matcha, shall we? Nothing added. 


I think the only thing that most people know about matcha is that it is green, and a tea. But what about it makes it so popular? Other than the marketing campaigns surrounding us. 

It is a finely processed powder from green tea leaves from particular green tea plants that are farmed for three extra weeks in the shade. There is something about this process that gives the powder more theanine and caffeine. As if that wasn’t enough, one cup of matcha tea has 10 times the antioxidant power than that of the equal amount of brewed green tea, and 15 times the amount of pomegranates and blueberries. 

The previously mentioned theanine, to me, is one of the most important attributes to this brew, that commonly goes unnoticed because it isn’t a typical vitamin or nutrient. It is an amino acid that reduces stress and promotes a state of relaxation. I think that we all know by now how dangerous stress can be, on so many parts of your health. 






Another reason why this tea is so much more powerful than its younger brother, green tea, is because the leaf is actually consumed. It is a powder from the leaf that is blended into the hot/cold water so when you are drinking a matcha beverage, you are drinking the processed tea leaf itself. Unlike green tea, where the leaves are brewed and soaked, thus getting some nutrients soaked out of them, but not everything. 

REPLACEMENT FOR MORNING COFFEE – many stores sell the individual matcha packets that make it easy to pour into hot or cold water. 

SMOOTHIE BOOST – looking for a nutrient boost to add to your daily smoothie, other than your usual protein powder? Again, because of the power-form of the matcha tea, it is an easy bit to add into your smoothie before blending. 

ADDING TO OTHER RECIPES – whether that be your morning oatmeal, muffins/scones, or even homemade ice cream! The options are endless. 

Health & Fitness


Time to do some math

These days our schedules are so packed that when there isn’t time to make a green smoothie or a healthy dinner every night of the week. Then after a few weeks of craziness, we look up and our pants fit differently, we don’t feel good about ourselves, and feel like we need to go on a diet.

But is the traditional “diet” the way to go? Is depriving ourselves really the smartest way to trim back your waist line? Sometimes, absolutely. But sometimes, all you have to do is a little math. 

There are things we do in our everyday life that become habitual. Our morning coffee, that 3 PM snack, maybe the sides you order at dinner, the soda or cocktail that has become your favorite go-to… the list goes on. You do these things enough and enjoy them enough that you don’t think about them. It’s engrained in your schedule! Maybe we should change that. 



I added up the calories and sugar that I was consuming when I was snacking all day, and living off of coffee in my first job out of college. I figured, well I don’t have time for a full meal so might as well snack throughout the day and maybe I’ll save on calories! Not so much.  Not only was I eating more calories than I could have ever imagined, but my sugar was off the charts. My granola bars, trail mix, peanut butter and soy latte were not what the doctor ordered. 

Now, it’s time for some homework! Take note of things you have several times a week; whether that’s coffee, a snack, a cocktail, salad dressings, chip dips, or anything that has a consistent presence in your schedule. Then do the research necessary to find the calories and sugar. Multiply it by the average number of times you have each per week, and look at those totals. 

Shocking huh? 

If you’re like most Americans, those numbers could add up to a pound or two a week! And that’s on the low end of the spectrum in this country. 

So for those of you who shudder at the thought of dieting, this is for you. Keep that list of those habitual items in sight, and come up with a list of what the healthy alternatives can be. Instead of a latte or frappe, try some tea or a healthier and smaller amount of creamer. Instead of chips for a snack, try some fruit, or really just a big glass of water! True me, time will make the difference up for you. 

DISCLAIMER: this isn’t a quick-fix. But these new habits will last longer and make a bigger difference over your long-term health.