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Your source for healthy recipes, nutrition advice, fitness inspiration, and more!

4 Causes of Unhealthy Food Cravings

The most common foods we crave are sugar, carbohydrates, chocolate, salt, and cheese. What causes these cravings and how do they influence you? Low levels of serotoninIf you’re feeling down, you can…

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Easy Homemade Raw Chocolate Recipe

Try this easy healthier chocolate whenever you are craving something sweet. Chocolate is a superfood. In fact, cacao is high in protein, and antioxidants. Avoid processed and sugar-filled chocolates and try these…

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How to avoid tempting junk food

Sometimes, you can treat yourself after a hard workout and a week of sticking to your goals. The problem is, junk food is tempting. It’s everywhere. It’s fast and easy and greasy. But what you want to do is stay on track with your health and fitness goals. So how can you avoid your dirty little secret temptations?

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Self-Care and Health Speech

It was such an honor to give a health and wellness talk this past week to 30+ special education teachers during appreciation week at Gresham Barlow School District! I had so much…

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5 Tips For Easy Food Prep

Have you ever heard the saying “if you fail to plan, then you plan to fail”? This saying has some truth to it, especially regarding the foods you put in your body.…

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My Essential Oil Journey

I found out about essential oils through my yoga instructor at the gym and haven’t stopped learning more about them since that day in 2013! So, my oil journey began because I…

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Cajun Veggie Chips

Here’s a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you’re able to get your chip fix without tanking your fitness results. Make a large batch…

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Cauliflower Mashed Potatoes

Ingredients: 8 cups bite-size cauliflower florets (about 1 large head) 4 cloves garlic, crushed and peeled 1/3 cup nonfat buttermilk (see Tip below) 4 teaspoons extra-virgin olive oil, divided 1 teaspoon grass…

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Coconut Ginger Macaroons

Ingredients: 3 egg whites1 tsp raw honey½ tsp stevia2 tsp organic vanilla extract2 tsp fresh grated ginger1 cup unsweetened shredded coconut1 cup unsweetened coconut flakes Instructions: Preheat oven to 350 degrees F…

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Banana Zucchini Bread

Ingredients: 1 cup coconut flour 1 cup oat flour 1 cup rolled oats (Quaker Old Fashioned Oats) 1 1⁄2teaspoons baking powder 1 1⁄2teaspoons baking soda 1 1⁄2teaspoons cinnamon 1⁄4teaspoon ground allspice 1⁄4teaspoon…

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Almond Butter Brownies

Christmas time is coming and the holiday gatherings have begun! What do you do when you go to a holiday party and there are so many sweet treats all around, and you feel like you will over-indulge? Why, you make a big batch of HEALTHY brownies and bring them to the party, of course! 

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Salmon detox salad

Detox Salad with Rosemary Salmon

This Detox Salad with Rosemary Salmon recipe is a great dinner option because it is low in carbohydrates; or you could even have for lunch. I like this recipe because it is filled with tons of nutrients for energy, mood, metabolism boosting micronutrients, and omega 3’s!

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Bluberry Flax Muffins

Blueberry muffins for breakfast? Yes please! Sometimes I like to indulge in a sweet treat for breakfast on the weekends, but this doesn’t mean I need to derail my nutrition completely.  

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Avocado Caprese Skillet Chicken

This avocado caprese skillet chicken makes an easy dinner served with rice or veggies! These juicy chicken breasts are flavored with homemade seasonings, marinated in balsamic glaze, and baked to perfection! 

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Easy Almond Butter Cookies

Cookies are my absolute favorite treat, but unfortunately they are not the best for the waistline, so I created my very own HEALTHY cookie alternative that you can have guilt-free, and still stay on top of your fitness goals!

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