Healthy eating, the way I actually do it

September 17, 2026

The Hydration Habits I Actually Follow

Hydration is one of the simplest parts of my wellness routine—and one of the easiest to forget. These are the practical habits that help me stay consistent.

September 15, 2026

Nutrition After 50 Without Making Food Miserable

Nutrition and weight loss still matter to me, but I no longer believe healthy eating has to make life miserable. Here is how I think about food after 50.

April 16, 2023

Got Supplements?

Hey there friend, I hope this post finds you well. As someone who has been using health and wellness products consistently for the past 7 years, I wanted to take some time to share my experience with you. Whether you bel

March 16, 2023

Staying Hydrated in Summer.

Summer is a great time to be outdoors, enjoying the sun, and having fun with friends and family. However, it is also important to stay hydrated during this time, especially when temperatures rise. Dehydration can lead to

March 14, 2023

Stop Consuming Other People’s Food

It is natural to compare ourselves to others, especially when it comes to success. We often look at what others have achieved and wonder why we haven’t been able to do the same. However, when we start to envy or covet wh

March 13, 2023

Level Up In Your Own Lane

Leveling up and staying in your own lane to success are two essential components of achieving your goals and maximizing your potential. While they may seem like two distinct concepts, they are actually interconnected and

March 9, 2023

Create Your Bold Life

Life is a canvas, and you are the artist. This quote speaks to the idea that life is a creative process, and you have the power to shape it into something beautiful, unique, and meaningful. Each day presents a new opport

March 2, 2023

Exercising With Back Pain

Exercising can be a challenge when you have back pain or other back-related issues. However, regular physical activity is essential for maintaining overall health and well-being. The good news is that there are many ways

March 2, 2023

Nutrition In Our Fifties

As we age, our bodies change, and so do our nutritional needs. It is essential to understand the importance of good nutrition in our 50s to maintain good health and reduce the risk of chronic diseases. In this blog post,

January 26, 2023

How I Found Out The Manifestation of Good Things Takes Time

If you feel like you’re not moving fast enough, remember this: Just as a seed doesn’t turn into a tree the day after it’s planted, neither do your efforts. Those seeds need nurturing, care, and time to grow before they t

August 26, 2022

Magnesium is a mineral that can help improve sleep, especially in warmer months.

Written by and credited to : Alondra Segoviano. The warmer months can feel like the best time of the year—festivities arise, farmer markets are bursting with fresh produce, and the extra vitamin D is always a treat. But

August 15, 2019

5 Ways to Find Joy in Moving Your Body, for Every Body

by Anna Lee Beyer healthline.com Yes, “exercise” can and should be joyful. Imagine all the ways to complete this statement: Exercise is… something I have to do to lose weight for athletes hard and sweaty not fun prescrib

August 14, 2019

✨♥️I have a grateful heart♥️✨

✨❤️ I Have a Grateful Heart ❤️✨ Those who know me pretty well, know for the most part I’m a private person when it come to those… you know taboo topics like relationships, politics and especially money💰. However, when yo

August 9, 2019

5 Hacks For Making A Plant-Based Diet More Budget-Friendly

by Melissa Copeland If I had a cashew for every time I heard the old “I’d like to go vegan but it’s just so expensive” excuse, I’d be bathing in cashew cream. There’s a pervasive myth that a vegan diet is not only more e

August 9, 2019

Why should you start meal prepping?

In this article, I’ll cover the art and science of meal prepping, as well as provide you with valuable tips and tricks for making the Paleo lifestyle affordable and time-saving, even if you’re on a strict budget and tigh

August 6, 2019

What do you do when you have challenging days?

Whenever I’m having a challenging day, I want to head to any destination that is scheduled for immediate departure from my international airport, but I resist. Instead, I take a trip to the Japanese Tea Garden walk aroun

August 1, 2019

Could eating local food reduce blood pressure and diabetes risk?

by Tim Newman medicalnewstoday.com A recent pilot study finds that consuming local foods with fewer additives might reduce abdominal fat, blood pressure, and diabetes risk. The study is small-scale, but the findings are

July 31, 2019

Change is Difficult but the Journey is Rewarding

When you decided to create a change to improve your situation did you ask yourself what would others think? Yep, sounds familiar huh! I let others creep inside my head and I started self-sabotaging my efforts and belief

July 28, 2019

Are your goals in alignment with your values?

Well are they? Conduct an honest assessment of your values that mean the most. If someone were to provide you will an honest answer of what they believe you represent, would their assessment of you scream the values you

July 22, 2019

Do you find yourself procrastinating even when you know what needs to be done?

Now, I read this book 📖 looonnng ago because it was mandatory and frankly blew it off —definitely a different mindset back then. I’m in a book club and was supposed to read Chapter 1 of Eat that Frog 🐸 by Brian Tracy. LI

July 17, 2019

Almond-&-Lemon-Crusted Fish with Spinach

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Potassium Low Calorie Low Carbohydrate Low Cholesterol Low Saturated Fat SERVES PREP TIME TOTAL TIME 4 25 min 25 min Directions Ingred

July 17, 2019

Couscous & Fruit Salad

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium SERVES PREP TIME TOTAL TIME 4 15 min 15 min Try this fruit-and-nut-studded couscous salad

July 17, 2019

A Gilding of Shrimp & Saffron Rice

Golden saffron and a bounty of herbs and summer vegetables make this a beautiful and fresh-tasting dish. Don’t overseason; let the flavors sing. Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Hear

July 13, 2019

Sweat now, Shine later!

Now is the time to put in the WORK!! Take a moment and think about if you were consistent daily completely those activities you knew were going to get you where you want to be! Would it provide relief and stability in yo

July 9, 2019

Life changes when you become committed to your dreams

Life will only change when you become more committed to your dreams than you are to your comfort zone. Many people have issues with this because they fear what others may say. There comes a time in life we have to let go

July 7, 2019

You Don’t have to be confined to a gym

Yesterday was an awesome morning for a hike and get a much needed #workout to clear the mind. Was out of breath during this 3.5 mile uneven #terrainpark with a humidity of 70% but got in a good sweat. I post these hikes

July 4, 2019

You cannot have promotion without process

Have you ever had a goal or a promotion you had your eyes set on but realized there was more work involved than expected? Sometimes we have great ideas or want to accept greater responsibility to accomplish big things bu

July 2, 2019

What’s Calling You?

You know… that something you were created to do! That thing that sits in the pit of your stomach daily waiting to rise up an make an impact in the world. Often times I hear you work so hard, you never rest or you bend ov

April 21, 2019

The Bulk Myth — Women can Gain Lean Muscle, Increase Strength, and Lose the Fat without Bulking Up!

Once in a while, I’ll speak to some of my female friends, who just want to inquire about what I’m doing to keep from bulking up while strengthening and toning. They’ll tell me regardless of their efforts; they’ve had alm

July 30, 2018

Meal Prep Sundays

Eat healthy and slim your waist. 🧀 🍚 🥗🥚🍋 LUNCH MEAL PREP – QUINOA & BROWN RICE WITH GARLIC AND SPRING GREENS SALAD INGREDIENTS: -2 cups cooked quinoa & brown rice -6 hard-boiled eggs -Spring Greens salad with Blackberrie

July 19, 2018

How Do You Stay on Track Eating Healthy and Exercising Throughout the Weekend?

I know starting a healthy lifestyle journey can be a pain-point for some people, but if you want to see change, you must change your habits when it comes to staying on track with eating healthy and exercising through the

July 17, 2018

What Inspires Your Creativity?

Right now I am fired UP creatively. This is likely at least in part the result of spending quality time with my behind the scenes husband listening to me babble on with ideas to create a culture that will inspire, suppor

June 13, 2018

3 Foods You Should Eliminate from Your Meals

Over the last few days, I’ve been researching food items that may be sabotaging one’s healthy food choices. There are a few man-made products that some countries have banned. However, the US FDA still have listed for hum

June 11, 2018

Super Foods Recipe for a Vegetable Salad with Creamy Citrus Dressing

Thought I’d share one of my favorite salads with all of you. The ingredients for this vegetable salad includes broccoli stalks, beet greens, kale, red cabbage, chard, dried cranberries, roasted walnuts, and quinoa. All i

April 9, 2018

Are You a Goal Setter?

Everyone should set a goal(s) to become successful. Do you have a dream sheet? Have you created a vision board? If so, have you listed those items that you genuinely want to achieve? If not, it’s never too late to start

April 9, 2018

10 Empowering Beliefs that will Change Your Life

Just came from a fantastic retreat January 22, 2018, with excellent leaders in Fort Lauderdale, FL. There were so many breakthroughs that people discovered about themselves that kept them from achieving their success goa

April 9, 2018

Stuffed Avocado Taco

April 8, 2018

Low Carb Oatmeal Substitute: One of my Favorite Oatmeal Alternatives

Growing up, our mothers used to tell us to eat our oatmeal because it would stick to our bones and keep us full longer. Who can relate? Well, now as an adult regular oatmeal isn’t the best as half your daily carb limit i