The Secret Sauce to Wellness: A Balanced Nutrition Plan with Supplement Support

The Secret Sauce to Wellness: A Balanced Nutrition Plan with Supplement Support

Hey there, wellness warriors! It’s National Wellness Month – a perfect opportunity to reevaluate our health goals and kickstart a journey towards a stronger, healthier version of ourselves. Whether you’re aiming to shed body fat, sculpt some lean muscle, or simply maintain your current awesome state, I’m here to let you in on this very important tip: a balanced nutrition plan is the magical key to unlocking your full potential! Oh, and don’t worry; we’re not leaving out the fun part – because, you know, life’s too short not to enjoy some guilt-free treats along the way.

Now, I can already hear some of you skeptics muttering, “But isn’t a healthy diet boring and tasteless?” Well, dear friends, let me assure you that eating for wellness doesn’t mean giving up all the things that tickle your taste buds. It’s all about finding the right balance and filling those nutrient gaps to fuel your body like a champ.

The Power of a Balanced Nutrition Plan 

A balanced nutrition plan provides your body with a wide array of essential nutrients, including vitamins, minerals, protein, healthy fats, and carbohydrates. These nutrients work in harmony to keep your body functioning optimally, supporting everything from your immune system to your mood. 

Building Blocks for Your Goals 

Now, here’s the exciting part: tailoring your nutrition plan to meet your specific wellness goals. Are you on a weight loss journey? Embrace nutrient-dense, low-calorie foods to keep you full and satisfied without packing on the pounds. Looking to build lean muscle? Protein is your new best friend – it repairs those muscles after your epic gym sessions. Simply maintaining that fabulous physique of yours? Consistency is key – stick to a balanced diet that nourishes your body every day.

Filling the Gaps with Supplements 

While a well-rounded diet should be your foundation, there are times when it’s challenging to get all the nutrients you need from food alone. Fear not, because this is where supplements step in to save the day! They’re like your trusty sidekicks, helping you fill those nutrient gaps and keep you on track with your wellness goals.

Enter Standard Process 

Let me introduce you to two stellar supplements from Standard Process – the superheroes of filling nutrient gaps.  

 First up, we have Congaplex, a supplement to support your immune system function*.  

  • Contains whole food-based ingredients such as organic alfalfa and buckwheat. 
  • Excellent source of antioxidant Vitamin A 
  • Contains Ribonucleic acid, which the body uses for protein synthesis 

Learn more about Congaplex. 

Next in line is E-Z Mg, a plant-based magnesium supplement developed to help bridge the gap of inadequate dietary magnesium intake ensuring your central nervous system is working in perfect harmony.* Did you know over 50% of Americans don’t meet the daily dietary magnesium requirements?1

Learn more about E-Z Mg. 

Both are grown on the Standard Process certified organic farm in Wisconsin. Standard Process has been a leader in making whole food-based supplements since 1929. My own family has used many of their products for decades.

Learn more about Standard Process products and where to buy. 

Remember, There’s No One-Size-Fits-All 

As with any superhero team, individual members bring their unique powers to the table. The same goes for your nutrition plan and supplements. It’s essential to consult with a health professional or a registered dietitian who can tailor your plan to fit your personal needs and goals.

Fuel your body right, enjoy the journey, and celebrate your progress along the way. Remember, wellness isn’t a destination; it’s a lifelong adventure.

  Happy National Wellness Month, my fabulous friends! Let’s make every month a wellness month! 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease. 

1Moshfegh, A. G., Joseph; Ahuja, Jaspreet; Rhodes, Donna; LaCombe, Randy, Agriculture Research Service 2009.

4 Fun Finds For Spring 

4 Fun Finds For Spring 

This post is sponsored by BabbleBoxx. 

It’s always fun to try new things and share them with you. Often times I find some really great wins that I use over and over again. This one courtesy of BabbleBoxx was no exception. 

Find #1 Kensington Books: Those Empty Eyes and On the Line 

We all can use some time to recover this spring and curl up with a good book on our rest days! Get ready for tons of suspense and twists and turns with these two books! Whether your chilling on the couch or packing for a vacation, these are binge-worthy, page turners! And the best part, they’re on sale now everywhere books are sold. 

Learn more about “Those Empty Eyes” and “On the Line”. 

Find #2 Voortman 

Zero sugar snacking coming your way with these delish mini wafers and mini cookies. The mini wafers come in vanilla and chocolate and the mini cookies come in iced oatmeal and vanilla shortbread. The iced oatmeal is my favorite – to be honest, this bag is almost empty.  

These are the perfect poppable size, and with NO high-fructose corn syrup and NO artificial colors it’s a big win. 

Check them out here. 

Find #3 Elysium Health 

Knowing your biological age is a new area of research for me and I’m excited to share what I’ve learned. Elysium’s Index Biological Age Test is a revolutionary at-home biological test that measures ten different aspects of aging.  

We all age at a different rate and while I work hard at keeping my life balanced, I’m anxious to discover age scores for my brain, heart, metabolic and more. And it’s super easy to take the test – it’s just a saliva test that you mail in. 

Great news for you! You can save $50 on the test using the code GETINDEX50 or simply clicking here. Valid until Apri 21, 2023. Learn more.

Find #4 Wonderbelly 

If you have digestive health struggles and take a lot of antacids, have you ever read the labels? They’re often filled with GMO’s, talc, dyes, gluten, common allergens, synthetic sweeteners and more.  

Enter Wonderbelly Antacids! This medicine fights heartburn, acid digestion and sour belly without talc, dyes, artificial sweeteners, parabens, genetically modified ingredients and more! And yes, it’s got the same active ingredients as the leading brands and provides maximum strength. 

The Fruity Cereal flavor is brand new and available only at Target. 

If you purchase and then text your receipt to 507-652-5235 you’ll receive $5 back. Learn more.

Tell me which of these you’d like to try first (or maybe ALL?!) in the comments below! 

3 National Nutrition Month Finds 

3 National Nutrition Month Finds 

This post is sponsored by BabbleBoxx. 

I’ve always been someone that loves to try out new products, check out the ingredients and taste, determine how I could or would incorporate into my daily living and share with you all. In honor of National Nutrition Month, here’s some new ones courtesy of BabbleBoxx. 

Find #1 The Secret Nature of Fruit – Powered by Dole  

These newly launched Fruit-Powered Vitamin Chews harness real fruits (the first ingredient) and plants to deliver a natural boost of essential nutrients. They’re naturally sweet because they contain only natural fruit sugars, taste good and my favorite part is they are void of all processed or refined sugars, synthetic fillers, waxes and syrups! 

The Secret Nature of Fruit Powered by Dole

Here’s the two that I tried out:

  • The Beauty blend: Includes strawberry and pomegranate, Vitamins A & E, Biotin, and CoQ10 which promote healthy hair, skin, and nails. 
  • The Energy blend: A vitality blend of B12, Iron, and Ashwagandha, providing a total body energy boost and promoting long lasting energy. 
Find #2 CORE Foods 

What I love about the CORE mission is their focus on gut health, providing a combination of probiotics and prebiotic fiber. Every bar gives you the added protein plus the fiber without the sugar! I like to use bars for on the go, when you need to make sure you’re getting in a healthy option and not skipping a meal. 

Their adaptogen bars contain a unique blend of Reishi and lion’s mane mushrooms, which are known to help manage the impact of stress. The Salted Caramel Cashew is my favorite flavor. 

The keto bars contain only 3 grams of carbs. I’m not ever in a true state of ketosis as part of my diet but, I do have times when my balanced eating plan calls for a lower carb option.  

CORE bars are stored in the refrigerator but are good on-the-go for up to one week. 

Find #3 Soulless Ginger Ale 

These yummy drinks were created to serve as a low sugar, non-alcoholic soft drink made for grownups who want to socialize without the alcohol. Bonus tip…if you do want a bit of alcohol, these are also a great option to avoid a high sugar overload. 

Each can only has 6 grams of sugar per can and the taste is fruit forward with a clean, refreshing spicy finish.  

Find #4 Cauliflower Rice from Nature’s Intent 

I am always on the lookout for a good cauliflower rice and can report this was a good find. Made with whole pieces of cauliflower and each bite is fluffy and delish! I love using this as a great way to up my veggie intake. 

Tell me which of these you’d like to try first (or maybe ALL?!)

Celebrate National Nutrition Month

Celebrate National Nutrition Month

This blog post is sponsored by BabbleBoxx. All opinions are mine.

When it comes to my daily eating habits, I require two things…it has to be EASY and it has to be BALANCED! I always search for a healthier option that I can create quickly. Today I’m sharing some of my newest finds and I can personally attest to the fact that these are all DELISH!  

Coconut Secret 

Who else loves soy sauce? Me too! But that high sodium always leaves me feeling bloated! Coconut Secret offers 72% less sodium than traditional soy sauce, providing the perfect 1:1 soy sauce replacement! It tastes amazing with a savory, slightly sweet umami flavor. Bonus points for being soy-free, gluten-free and MSG-free! 

Coconut Secret offers a delicious Asian-inspired taste to your veggies, stir-fries, marinades and more! Learn more about the product by visiting their product page here.  

Mighty Sesame 

Mighty Sesame Tahini is a creamy, ready to use tahini with just ONE ingredient! Tahini is made with roasted hulled organic sesame seeds. It’s 100% natural, smooth and drizzle-worthy for all your recipes. I love creating a creamy hummus or using on a salad or sandwich as a dressing. You can even add it to your smoothies for extra protein! 

Mighty Sesame is packed with nutrition! It’s rich in Calcium, Iron, Vitamin B6, Folic Acid, Omega 3, Omega 6 and so much more! 

I am all about convenience and their unique squeeze bottle is the bomb! No more spooning from a jar, just shake, squeeze and enjoy! 

Check out their full line of Tahini products here. 

Minute Rice 

I would venture we all have heard of Minute Rice! They have been around since the 40’s providing wholesome, quick and easy rice products. But, these new rice cups have taken things next level! 

Ready in just 60 seconds, with no water needed, it doesn’t get any easier! They make an excellent choice for easy, on-the-go breakfasts, lunches, snacks or dinner. Just add some protein and your done in seconds! 

Minute Basmati microwaveable rice cups are nutty, aromatic and great to eat alone or as a base for a tasty meal. 

Minute Brown Rice and Quinoa microwaveable rice cups combine the crunchiness of red quinoa with the chewy texture of brown rice. Each serving contains 55g or whole grains so you meet your recommended goal in just one meal! 

Learn more about Minute Rice cups here. 

Nutiva Hazelnut Spread 

What I LOVE about Nutiva Hazelnut Spread is they offer a creamy organic product with 40% less sugar than the leading brand! Yes, you read that right!! Better yet, they are vegan, non-GMO and offer the great taste that everyone in the family will enjoy! 

I love to use on my toast, pancakes, waffles, fruit or sometimes straight from the jar! 

You will definitely want to give this one a try! You can learn more about Nutiva here.  

RECIPE 33 Infused Almonds       

If you’ve ever tried flavored almonds you know the messy seasoning gets all over your hands! RECIPE 33 set out to find a better way and infused almonds were born!  

RECIPE 33 takes real ingredients and infuses flavor into each almond without adding any artificial additives or flavors. With flavors like Black Truffle, Lemon Rosemary, Smoky Serrano, Garlic Dill and my favorite, Cinnamon Vanilla, you are sure to find one you love!  

These mess free flavored almonds are great for on the go snacks or even added to a salad or a charcuterie board.  

Save $2.00 on any 4oz bag by using code: TryRECIPE33 here.

15 Ways to Easily Eat More Protein

15 Ways to Easily Eat More Protein

Most of you recognize it’s important to consume protein! But do you really know why? And do you know how much you should be eating everyday? 

The WHY on Protein: 

✔️Reduces appetite and hunger levels 

✔️Increases muscle mass and strength 

✔️Good for your bones 

✔️Reduces cravings (and late night snacking) 

✔️Boosts metabolism and increases fat burning 

✔️Lowers your blood pressure 

✔️Helps maintain weight loss 

✔️Helps your body repair itself after injury 

✔️Helps you stay fit as you age 

How much protein should I be eating? 

Opinions regarding how much protein you need vary. Most official nutritional organizations recommend a fairly modest protein intake. 

However, while 46 grams per day average for a woman might be enough to prevent deficiency…I’m shooting for the optimal benefits! 

Cause we are more than “average.”

Most studies show that 0.7 – 1 gram of lean protein, per pound of body weight is a high reaching goal for optimal weight loss, lean muscle gain and all the other awesome benefits! 

Now you’ve got the facts…start adding protein to each meal for the results! 

Now, let’s dive into some easy ways to reach those daily protein goals. 

Yes, I know it can be a challenge! But, with a few conscious tweaks to your routine you’ve got this! 

1 – Eat your protein first. Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high. 

broccoli chicken close up cooking

2 – Snack on cheese. Choose cheese for a filling snack that’s high in protein and calcium and may improve heart health. 

3 – Replace cereal with eggs. Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories. 

4 – Top your food with chopped almonds. Almonds are high in several nutrients and can boost the protein content of a meal or snack. 

brown almond nuts on white plate

5 – Choose Greek yogurt. Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods. 

6 – Have a protein shake for breakfast. Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use. My long time favorite is 1st Phorm.

7 – Include a high protein food with every meal. Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.

8 – Choose leaner, larger cuts of meat. Choosing leaner cuts of meat and slightly larger portions is an easy way to increase your protein intake. Try this Sesame Chicken Salad.

9 – Add peanut butter to your diet. Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar. 

close up photo of sliced banana on a toast

10 – Eat lean jerky. Lean jerky and snack sticks are good sources of protein. Choose high quality types that come from grass-fed animals whenever possible. 

11 – Indulge in cottage cheese. Cottage cheese is a versatile, high protein food that makes you feel full and may help improve body composition. 

12 – Munch on edamame. Edamame is a good source of plant protein and may have other health benefits. 

overhead shot of green peas in a ceramic bowl

13 – Eat canned fish. Canned fish is a convenient source of high quality protein and beneficial omega-3 fatty acids. 

14 – Enjoy more whole grains. Whole grains are highly nutritious and can bump up the protein content of many dishes when used in place of refined grains. 

15 – Don’t skip meals. If you’re eating ample, high-quality protein at every meal, and consuming 4-6 meals a day, you will reach your goals.  

Reset Your Resolutions with These Top 5 Brands

Reset Your Resolutions with These Top 5 Brands
This post is sponsored by BabbleBoxx

RESET RESOLUTION! Most of us (including me) have set a goal or challenge for ourselves this year. Whether it’s wellness, nutrition, self-empowerment, organization or self-care related…big or small…I’m cheering you on! 

Today I’m teaming up with some awesome brands to help you on your resolution journey!  

Shaklee Life Shake Soy Protein – French Vanilla Protein Powder 

Shaklee Protein

Let me lead with the fact that Shaklee was founded by Dr. Shaklee, who invented the very first multivitamin in the U.S. more than 100 years ago! Talk about pioneering! 

The Life Shake Soy Protein is packed with 20 grams of protein, 6 grams of fiber and 24 essential vitamins and minerals. Plus it’s Non-GMO, vegan and comes in indulgent flavors that you will absolutely crave! The best tasting plant-based protein powder! 

Just blend or shake two scoops of the Life Shake vegan protein powder into your favorite dairy or dairy substitute drink and blend! I love adding strawberries and blueberries but, the possibilities are endless. 

You can’t beat the convenience and taste for a complete, healthy and protein-packed meal! 

To learn more and to purchase visit Shaklee Life Shake Soy Protein.

Shaklee Collagen-9 

Shaklee Collagen

Shaklee Collagen is the most complete collagen product, including ALL 9 essential amino acids required by the body to support protein synthesis. With 10 grams of collagen and a powerful combination of biotin and Vitamin C, you will see a healthy promotion in your skin, hair, nails and joints! 

Shaklee Collagen is unflavored so you can mix it with your favorite shake (like your Shaklee Life Shake), smoothie or even in your morning coffee!

To learn more and to purchase visit Shaklee Collagen-9.

Zebra Pen Journaling Set 

Zebra Pen Journaling Set

I am fanatical about my to-do lists and staying organized. As much as I love the latest apps and content management systems for staying organized, I can’t escape my love for old-school, pen to paper lists. And of course I have to have all the best quick dry ink pens and colors!  

Zebra Pen Corporation offers a full line of writing and creative products, like ballpoint pens, gel pens, rollerball pens, mechanical pencils, highlighters and more! 

The Zebra Pen Journaling Set includes both Sarasa Clip Gel Retractable Pens AND Mildliner Highlighters in fun colors. 

The wide variety of colors offered in the Zebra Pen Journaling Set are perfect for color coordinating all my notes and I LOVE that each gel pen has a corresponding mild color highlighter pen! That’s perfection for my color-coded, organizational obsession! 

Zebra Pen Set

The Mildliner Highlighters have a chisel tip and fine point which are perfect for hand lettering and marketing applications. The mild, water-resistant ink is translucent so it won’t bleed through the paper! 

Use code RESOLUTION15 to save 15% on the Mildliner Highlighter, Mildliner Brush and Sarasa Clip from


Beetology Cherry

Did you know that they’ve been shown to be great for your heart, blood pressure and brain? Their health benefits simply can’t be “beet!” 😊  

The versatile beet is packed with vitamins and minerals associated with lowering blood pressure, fighting inflammation, increased stamina, detoxification support, boosting immunity, and much more. 

And the best part is there is no need for a blender! Beetology does the juicing for you! They offer five different flavors and all their 100% organic cold pressed juice blends are under 110 calories per bottle. 

Here’s two of my favorites: 

Beetology Beet and Cherry 

This deliciously balanced blend of ripe tart cherries, bold beets and naturally sweet apples is irresistible! With only three ingredients, 100 calories, no preservatives, additives, artificial color or flavors, Beetology is like no other beet blend. Plus, it’s all natural, not from concentrate, GMO free and includes all organic ingredients. 

Beetology Beet and Veggie 

Beetology Veggie

Need an extra dosage of veggies? The Beetology Beet and Veggie blend is a powerful veggie punch, layered in fresh carrot juice, kale and celery. It offers the mildly sweet flavor of natural beets with the added sweetness of green apples. 

Drinking your veggies never tasted so good! 

Beetology Beet and Veggie blend includes only five ingredients, 90 calories, no preservatives, additives, artificial colors or flavors. And just like the Beet and Cherry blend, it’s all natural, not from concentrate, GMO free and includes all organic ingredients. 

Learn more about Beetology and all their products by visiting: 

Tree Hut Vitamin C Whipped Body Butter 

Tree Hut Vitamin C Whipped Body Butter

Self-care is a crucial part of our physical and mental health! While I admittedly am not the best at pampering myself, I do make a conscience effort to take care of my skin! I workout outside a lot and my skin tends to take a beating. 

I love all the Tree Hut products because they never skimp on good ingredients! I know I will get soft, smooth skin every time I use their products.  

Tree Hut’s Vitamin C Whipped Body Butter is the perfect skin-refresher to get that glowing skin! Plus the scent of Vitamin C leaves my skin feeling soft, hydrated and smelling amazing. 

Vitamin C is a powerhouse antioxidant and is known to help boost skin for a brighter, firmer and even-tone appearance. 

I also love that all their Whipped Body Butters are paraben free, vegan, sulfate free, alcohol free and contain no formaldehyde donors. 

You can find more information on the Tree Hut Vitamin C Whipped Body Butter


Monday alcohol free gin

With the new year I often hear resolutions that include limiting or removing alcohol from your routine. Some of you are trying to lose weight or work on fitness goals. Good choice, as alcohol is one of the number one deterrents from reaching those goals! Or maybe you’re just celebrating Dry January! 

But, like it or not, there is often the peer pressure when you go out with friends or family. They all mean well but, after hearing “just have one” or “why aren’t you drinking?” multiple times a night, it gets old! 

If this is you…I have a fun brand to suggest to you! Introducing Monday, alcohol free gin! Spirits lovers on a mission to shake-up the modern drinking experience! Here’s the kicker: amazing taste, zero alcohol and all-inclusive. So you can enjoy flavorful cocktails, socialize without stress, and wake-up feeling fresh. 

Monday Zero Alcohol Gin is a bold, aromatic blend of juniper, natural botanicals, citrus, and spices that satisfies like a classic London Dry style spirit that even finishes with the familiar kick of your fav adult beverage. 

Aside from being alcohol free, it’s also 0 calories, 0 carbs, 0 sugar, vegan, gluten free, paleo and keto friendly and the big-8 allergen free. 

For best results, make a delicious cocktail or mixed drink with fresh ingredients. 

Monday looks, feels, and tastes the part, no one will know. Plus, because it’s alcohol free, you won’t regret last night’s good times the morning after! 

Shop Monday Gin by visiting: AND use the code JENN15 to save 15% off anything on the Monday site (except subscriptions). One use per customer only. Expires Jan.31, 2022 

Cheering you on in your journey, no matter what your goals are this year! Now, go an crush them all!

Fall Favorites with a Twist

Fall Favorites with a Twist

Fall Favorites with a Twist! Enjoy the flavors of fall without adding unnecessary amounts of sugar, calories and fat. 

I’ve put together three recipes that offer healthier versions of seasonal yumminess we all love. 

Share them with friends and family (or keep all to yourself). I promise, no one will complain about the swaps! 

Swapping is a great way to tailor recipes to your own needs…whether you need to eliminate/substitute certain ingredients because of allergies, counting your macros or just trying to create a healthier version! 

These three recipes will introduce you to some great ways to sub out items! Check out the lasagna, for example: We swap zucchini for noodles, and turkey for beef! That cuts down on carbs and fat, alike. 

Just click HERE and download the recipes now! Let me know how you like them! 

Let’s all start each day with a grateful heart – and mindful about what we’re preparing and enjoying. 

Easy Meal Prep For Busy People

Easy Meal Prep For Busy People

Meal prep – or preparing meals in advance – is one of the best ways to eat right every day, while also saving time and money. You make meals ahead of time all at once, then put them in servings for serving or freezing.  

It reduces the hassle of cooking at every mealtime, and it cuts down on binge eating or grabbing whatever is most convenient when you’re hungry, rather than eating what’s in your plan. 

But to start it might seem like a big time commitment, right? A whole hour in the kitchen? Well, I think you’ll find it’s a great investment. Here’s how to manage the time. 

  • Choose a day or two each week where you can devote the time and focus. Most people pick Sundays because they’re not working. Some can get it all done at once. Others might want to break it up with, say, a Wednesday. But remember: You don’t have to meal prep for an entire week; it’s up to you! 
  • Start simple, with just one entrée recipe. Slow cookers are useful. It’s so easy to make chili or soup in a crock pot and then have it to enjoy all week, along with a big salad you can prepare in advance (and dress when you serve).  
  • Gather recipes and make a shopping list. That way, you’ll be sure to have everything you need in advance. 
fresh vegetables and fruits on the table
  • Make sure your supplies include storage containers you can put in the microwave and freezer, and materials like tin foil and plastic wrap. 
  • Make big batches of staples like rice, quinoa and oatmeal. You can use them throughout the week to mix things up.
  • Start with lunches and dinners. At home, a healthy breakfast can be quick and easy. But if you’re going to work every day, you don’t want to rely on food courts and cafeteria food. And, after a long day, it’s grand to come home to dinner that’s already done and waiting for you. 
flat lay photography of vegetable salad on plate
  • Stock the freezer with meats and veggies, the pantry with nonperishable staples, and your spice drawer with your favorites. 

You’ll find it’s really kind of amazing how much time you’ll save each day during the week. And that hour you spent in the kitchen? Totally worth it! 

Rethink Relief with These 5 Shoulder Stretches

Rethink Relief with These 5 Shoulder Stretches

This post has been compensated by Sunbeam. All opinions are mine alone.

After 40, like it or not, pain has become part of who I am. I’ve had to recreate and reinvent a lot of the things I used to do. I let it hold me back for several years. Although I no longer let it win, I still know it’s in charge. I’ve learned to play along and listen when it yells. Rest, recover and rethink relief!

Sunbeam is the proud sponsor of U.S. Pain Foundation’s 2021 Pain Awareness Month Initiative. In honor of their support of this initiative as well as what they do for my relief nearly every single day, there is no better time than now to share how I personally treat my shoulder pain. 

I spend a lot of time in my home gym both training clients virtually and squeezing in my own workouts. I always follow any workout with a series of stretching and mobility exercises like the ones in the video. Incorporating these with GoHeat™ USB Powered Heating Pad keeps me active and pain free. And the portable, USB powered capability is perfect so I can use it while I’m working or even in between clients. 

The U.S. Pain Foundations is a nonprofit organization with a mission to empower, educate, connect and advocate for individuals living with daily pain. While there is rarely a single solution to pain or a one-size-fits-all approach, it’s important to keep working towards finding a solution that works for you. 

Just because you’re strong enough to handle the pain…doesn’t mean you deserve it. #loveyourselffirst 

6 Strategies for Healthy, Quick, & Convenient Dinners

6 Strategies for Healthy, Quick, & Convenient Dinners

The biggest obstacle I hear from the people I coach is that they “just don’t have time.”  People are SO busy today with work, families, managing a house, and the million other things that come up.

So it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines.  This leads to further guilt and a vicious cycle begins.

It breaks my heart to see these ​smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way.  So, I’m here to help!

Check out my strategies for ​healthy, fast, and convenient ​dinners (or whichever meal you choose!):

You make it:

1. Pre-cook proteins, pre-wash and chop veggies.  You can do this 1-2 times a week depending on time.  I’m a fan of the Sunday Ritual, where you prep and portion for the entire week.  How to do this:  Simply grill or bake enough protein to sustain dinner each week.  You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein.  Heck, throw it all on the grill!

2. Purchase pre-chopped veggies.  If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping!”  Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill.  It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

3. The 10 minute, minimal effort meal.  This is one of my favorite strategies!  It’s as simple as this:  Rotisserie chicken, steam in a bag veggies, and wrapped microwavable sweet potato.  Serve the chicken, grab 1-2 cups of veggies for your plate out of the bag (season if you like), and eat half the potato with a pat of grassfed butter.  And you’ve got leftovers!

4. Crock Pot meals.  It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome).  Also requires minimal clean up!  This is definitely easy to make in large portions, so you’ve got leftovers!

Still not quite going to work?  Here are my GRAB AND GO strategies!

5.  Hit the hot bar.  Have a grocery store like Whole Foods nearby?  Chances are they have an awesome hot bar!  

6.  Healthy take-out.  This is easier to find than you think.  I love Asian restaurants for this because you can almost always find grilled protein and order it with a side of vegetables.  You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day!

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got left overs!

And when, I cook, I keep it SUPER SIMPLE!  Check out one of my go-to’s with this Beef Stir Fry:


1lb ground beef
1 medium onion
1 large bell pepper (any color)
1 tbsp coconut oil
salt & pepper to taste

Heat a sauté pan to medium high.  Add coconut oil and let it melt.  Add the onion and let it start to turn translucent.  Add the bell peppers.  Let cook for 2-3 minutes.  Add ground beef and cook to desired temperature.  Add salt and pepper to taste.

I usually throw this in a bowl and eat it as is.  This makes about 3-4 servings for me. You can also serve this with about a half cup of quinoa!  How is easy is that!? Under 15 minutes!

Give it a try and let me know how you like it!

P.S. If you are struggling with finding foods for weight loss and need support, strategy and mindset to help you put it all together then I invite you to schedule a personal, 30-minute discovery call with me and let’s make change happen!