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Better than the first!

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Rosemary Roasted Nuts

  Rosemary Roasted Nuts This is a simple recipe to add a mouthful of flavor and a heart full of health to your favorite nuts! The rosemary takes these nuts to a whole new level. Rosemary also contains phyto-chemicals that are anti-inflammatory and heart healthy.  3 cups mixed nuts, raw4 tbsp rosemary, roughly chopped1 tbsp extra virgin olive oil1/2 tsp sea salt Roast 3 cups of raw, unsalted nuts of your choice in a preheated 350 F degree oven for 10 – 15 minutes, or until lightly toasted. Stir once half-way through baking time. Transfer the hot nuts to a bowl, and toss in the 3 Tablespoons of chopped rosemary and stir. Drizzle the olive oil on the nuts, and stir again. Finish by sprinkling with sea salt. Adjust to [...]

Meal Planning Made Simple

I hope your New Year is off to a great start! Eating healthier in the New Year is a top priority for many of my clients. Making it into a routine through meal planning is one key way to keep that resolution come springtime, summer, and even fall. We have all had those days (or weeks) when we didn’t have a plan, and take-out food took-over our lives! Well today, I’m here to help. I am going to give you simple tips to make meal planning easy. I also want to share a meal planning app called Real Plans that can take all this information, and set it in motion—basically stream lining the process by making it easier and less complicated. For most busy individuals and families, it makes the most [...]

Sweeteners — the good, the bad, and the ugly, continued.

In my last blog post, I discussed what sweeteners to lose - like sugar, high fructose corn syrup, and artificial sweeteners. You can read that here. Today, let's look at what sweeteners to choose. Sugar Alcohols, my favorites are xylitol and erythritol. Sugar alcohols have a very low glycemic index, meaning they do not spike blood sugar. For example, the glycemic index of xylitol is seven. Regular sugar has a glycemic index of 60 – 70. One-hundred is the highest number on the glycemic index. Having a low glycemic index means that the sugars enter the blood stream at a much slower rate. Entering the blood stream at a slower rate, not only prevents blood sugar spikes, but also allows for a smaller output of insulin -- good for overall metabolic [...]