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


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


Its that time of year 

You see everyone in boots, scarves, hats, and probably donning a Starbucks cup full of a pumpkin spice latte, coffee, scone, bread, you name it! But I’ve got to be honest, I prefer my pumpkin baked or roasted, and not with coffee beans. 




I bet you didn’t know that the Pumpkin is more than just a fall marketing ploy! I know… you mean, companies have exploited this nutritious food as a way to make a profit? Say it isn’t so! 

I started looking into it because I knew that pumpkin was used for dogs, when they have upset stomaches. And I had heard around the water cooler that it is starting to pick up speed being used as a recovery agent. So I started to do some digging. 

How else can we use pumpkins, other than creating a kick-ass front door display for Halloween? 

Well, I heard correctly. Pumpkin’s use as a recovery agent is widely under used. In fact, it beats the ever-popular banana when it comes to its levels of potassium. And that is why people walking out of gyms tend to be noshing on bananas, it restores electrolytes and reduces blood pressure. While I don’t expect to see you walking out of a gym eating a piece of pumpkin like a watermelon, I do have alternatives you can use. This time of year it is easy to find organic canned pumpkin, so if you don’t want to roast one yourself, you can throw 1/2 a cup of the canned pumpkin into your post workout smoothie to reap these benefits. 

Move over carrots! This orange jewel just took your place as the vision-boosting agent. Its vitamin A protects the surface of your eyes, which slows down any decline of retinal function. That 1/2 cup of pumpkin I mentioned to put in your smoothie? That right there is 100% of the daily recommended amount of Vitamin A. Check that off your list! The beta carotene in pumpkin converts all of that Vitamin A into an anti-inflammatory agent, which is another reason why it helps with post-workouts but also reduces the risk of certain types of cancer. Inflammation has been linked to a lot of anatomical issues these days. 




As if those items previously mentioned weren’t enough, it is also an amazing source of fiber which promotes healthy digestion, as well as tryptophan. No, this won’t give you a wicked afternoon nap, but instead it improves the quality of your sleep and mood regulation. 

Use pumpkin to replace some other unhealthy ingredients in your recipes. Swap it with oil, or butter and not only will you add great taste but also nutrients with less fat and calories. 




For some awesome recipes to get these great health benefits you just read about? Check out my favorites here! 

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.