I've talked to countless clients, family, and friends about what their health goals are and what's stopping them from achieving them, and I hear the same story a lot:

I want to feel healthier and stronger and have more energy. I want to eat cleaner and maybe lose some weight.

When I ask them what is stopping them from achieving these goals, the responses are always very similar:

Meal planning. Time (<--that is a big one). Self-discipline.

I want to address the meal planning today because when that is executed, the other things seem to fall into place more easily.

Meal planning can seem daunting and overwhelming if you don't know where to start. So start here...

  • Figure out what your goals...

Quickly becoming some of my most treasured belongings are those that allow my 3.5-year old daughter to do things for herself. The kitchen is a place where I continuously ask myself, “How can I equip Emmy to be self-sufficient in this space?” There are so many appliances and utensils that I cannot allow her to use without my help or supervision at this age, but I am on the hunt for anything that will increase her independence! Mamas around the globe understand that more independence for their kids equals less work for mama!

My recent priority was to find a way for my daughter to help prepare her own lunches and help me prepare our family dinners. Unfortunately, using knives and chopping food is a huge part of the meal prep, and she is not coordinated...


I have big news that I think you'll love!! The simple truth is:

Eating sweets every day is okay! Seriously, indulge that sweet tooth and give your body what it wants!

Ooookay, you know there's a caveat.

Obviously not all sweets are made alike. Some are naturally sweet, some are not, but our body doesn't discriminate when it comes to time to craving those delicious treats. Our body tends to crave sweets at specific times because our blood sugar dropped and it need a quick energy boost.

When this happens, our extremely intelligent body knows the absolute quickest way to spike it back up is to get some sugar. Unfortunately, what it doesn't know is that this little rush won't last long, and right after the blood sugar spike, there will be a crash, and you'll be...


Imagine it is 3pm on a Saturday and you feel your body telling you it's getting hungry and wants a snack, so you head towards the kitchen to grab something to eat. Picture yourself looking at all of your options for what to eat.

Where are you? Are you standing in front of your fridge or your pantry?

Think about both of these food storage areas in your kitchen for a moment. Think about how different the foods are within them.

The average American pantry holds food items such as chips (tons of chips), sugary snacks, sodas, canned foods, cereal, pasta, microwave popcorn, and boxed meals (mac 'n cheese, ramen, etc).

The average American refrigerator is supposed to hold perishable food and preserve it to have a longer shelf-life; however, the American fridge is...


Quieting your mind is absolutely key to keeping yourself balanced and sane. Every day we have thoughts and tasks that create chaos in our brains, thus making what many call the "monkey mind." Mingyur Rinpoche is a Tibetan Buddhist Master who does a great job of explaining the monkey mind and how to calm it the heck down in this 1:47 min video.



Many people are starting to shift their perspective about making New Year's Resolutions because they are noticing that when they make a resolution, they seem to do well with their intentions through (maybe) the end of February. Instead of resolutions, I want to encourage you to think about making concrete goals for yourself. Check out the meanings of each word...

  • Resolution definition = a position arrived at after consideration
  • Resolution synonym = intention, decision
  • Goal definition = the end toward which effort is directed
  • Goal synonym = purpose, objective

Goals are about the effort and end. Which I interpret to mean it's not only about obtaining that objective, but also about the journey or path you took to get there!...


It’s time, y’all! It’s time to celebrate what we’ve accomplished and did well in 2016 and look ahead to what we will tackle in 2017!! The age old question this time of year is “So...what are your New Year’s Resolutions??” Everyone likes to talk about them, but in recent years, I’ve really started to hate the wording of that question. I can’t help but see the relationship between the word “resolution” and short-term motivation. People seem to go balls to the wall for a whole 3-4 weeks because they are committed to (insert resolution here - i.e., lose 15 lbs., stop eating processed sugar, work out 5 times a week, stop eating fast food), but the truth is, they get burnt out incredibly fast. We want quick fixes to our “problems,” so we come up with quick answers, and that’s not the way it...


When you hear the word 'nourish,' I'm sure you think of food. We use that word in our prayers before meals and when referencing what food should do to our bodies. Hang with me while I attempt to expand your perspective on how you can really nourish yourself...mind, body, and spirit!

Sometimes we focus so much on food and how, if we do it well, it can nourish our bodies, but we forget the little ways that we can make ourselves feel refreshed and alive.

What does this look like? What does it mean to nourish myself outside the context of food?

  • Going on a walk/hike with your dog and noticing how rejuvenated you feel afterwards.
  • Simply lying on your bed after a long day, listening to a great song and smiling at how relaxing...

Sleep. It's something we all want and crave more of, but we just aren't getting enough of it. Whether it's a racing mind, a crying newborn, last-minute project, work deadlines, or you're up laughing with friends, we are not getting enough sleep. Many of us tend to medicate with alcohol, melatonin supplements, Tylenol PM (when we're not sick), or lavender essential oil. Be aware, there are side effects with alcohol and Tylenol PM that can do more harm than good when used long-term or in larger quantities.



I go through waves of drinking 64 oz of water throughout the day (and peeing often) and going to bed thirsty, realizing I've probably only consumed about 24 ounces of water since I woke up. Honestly, I feel a massive difference in my body when I do or don't drink the right amount of water because it's the fluid that lubricates our systems and keeps us healthy and vibrant.

Picture a creek bed during a drought when it's all dried up and cracking. Just go ahead and compare your body to that creek bed because soon enough, without enough water to give you life, you'll start to crack and become uninhabitable. There, I said it.

First thing's first: Do you know how much water you are supposed to be drinking each day? Anywhere between 64 oz and the amount of half your body weight...