Ten Plant-Based Food Staples to Have In Your Kitchen for Healthy Easy Meals

Uncategorized Mar 30, 2021

Ten Plant-Based Food Staples to Have In Your Kitchen for Healthy Easy Meals

Are you ever at a loss at what to make for dinner?  Or need a quick lunch or snack on a busy day?  Do you mean well in wanting a nutrient packed option, but end up grabbing something less than that out of convenience instead?  

The more prepared you are, the more likely you’ll stay consistent with your healthy eating goals, and feel your best!

Here are ten plant-based staple foods and items to always have in your kitchen!  They are nutrient-dense, immune-boosting, fiber-rich, and you can make them into tons of different combinations for easy, healthy meals!  Even if you’re not vegan, these items are amazing to have on hand as a foundation for meal-panning!



  1. Greens, greens and more greens!  
  • Full of vitamins, minerals, nutrients, fiber, and protein (yes, greens contain protein!)
  • Eat them raw, eat them cooked, and put them in your...
Continue Reading...

Yoga Is More Than Just Stretching

Uncategorized Mar 10, 2021

Yoga Is More Than Just Stretching

What comes to your mind first when you think of yoga?

I’ve been a yoga teacher for nearly 10 years now, and I can’t even count all the times I’ve been told by friends, family and others, “I’m not flexible enough to do yoga.” Yoga is commonly seen as a way to stretch or perhaps meditate, and there is a common misconception that you need to be flexible in order to do it.

Surprise! That is not true at all.

If you struggle with flexibility and can’t touch your toes, then that is an even bigger reason to practice yoga! Just like with anything, consistency creates results. Yoga is no different.

However, there is so much more to yoga than just stretching! I’m here to share with you the many benefits of this incredible centuries old practice, and how it can make a huge impact on not just your body, but your mental and emotional states, too.

There are many types of yoga. Some, like...

Continue Reading...

To Blend or To Juice? There are Benefits to Both!

Uncategorized Feb 25, 2021

Are you smoothie obsessed or a green juice lover?! Or both??

In the health and wellness world, drinking your fruits and veggies is a regular thing! Starting your day with one is not only refreshing, but a perfect way to hydrate with lots of vitamins, minerals and nutrients! Grabbing a green smoothie with some vegan protein powder and superfoods is also a fantastic way to replenish after a workout.

So, which do you prefer? And do you ever wonder which is best? Well here’s some info about your favorite healthy beverages, and you can decide what is best for you!

When it comes to blending or juicing, there are benefits to both!

The awesome smoothie:


  • By using the whole fruit and veggie, there is more fiber to help you feel full longer, and the fiber slows the absorption of sugar into your bloodstream from any fruit being used.
  • With a blender, especially a strong one like a Vitamix, it’s easy to add in superfoods, like goji berries, raw cacao and Maca powder (rich in...
Continue Reading...

Awesome Benefits of a CSA & Why to Choose Organic!

Uncategorized Feb 12, 2021


Awesome Benefits of a CSA & Why to Choose Organic! 


How do you get your veggies? Where is your go-to for fruit?  Do you know exactly where your produce comes from?  If you’re shopping in a conventional grocery store, or even a more “natural” seeming market, such as Whole Foods, your apples, arugula, zucchini, and other favorite items could all be coming from dozens of farms...not just in the U.S., but literally from all over the world!  This means that before it gets to your table, or mouth, it could have flown on airplanes, ridden on trucks, and been sitting around for a long period of time.  This often indicates that the items were picked before they were ripe, and most likely lost a lot of nutrients and goodness through their travels.


What is a CSA? A CSA is Community Supported Agriculture.  It literally means the veggies are picked straight from a farm in your area, and delivered right to you! There are so...

Continue Reading...

How to Create a Nightly Wellness Ritual to Relax, Wind Down, and Improve Your Sleep

Uncategorized Feb 09, 2021

Sleep is so important for ultimate wellness, and feeling your best!  Not only does a poor night of sleep affect your mood and energy level, it also affects productivity, hormone production, and the function of your metabolism.  If you struggle with falling asleep at night, staying asleep, or even with the quality of the sleep you’re getting, try some of these recommendations.  It’s great to keep a journal about your sleep, so you’re able to pinpoint what may be affecting it, positively or negatively.  


Here are five tips to get your best sleep yet!


One ~ Go to bed at the same time every night, when possible.  This helps to get your body into a proper circadian rhythm, which will overtime help with the quantity and quality of your sleep.

Two ~ Aim for 7-9 hours of sleep each night.  Everyone is different, and some people thrive on more sleep, while others feel great on a little less.  Find the balance that works...

Continue Reading...

Create a Morning Wellness Ritual to Energize Your Day!

Uncategorized May 15, 2020


Are you a morning person?  It’s amazing how some of us rise and shine before the sun, ready to go, whereas others are more productive in the late night hours and can snooze ‘til noon. 

I’m sort of in the middle.  Working as a personal trainer and group fitness instructor for almost two decades now (whoa time flies!), I’m quite used to the alarm going off at 5am, or even earlier!  I much prefer early mornings to late evenings, even though sometimes it is nice to sleep in a bit...which for me is between 7 and 8am!

One thing I have loved during this quarantine is the luxury of not setting an alarm, waking up naturally, lingering in bed a bit, then getting up when I feel the time is right.  It’s something I have only experienced on vacations, or occasional mornings off (typically I teach everyday of the week!).  It’s something I probably haven’t enjoyed on such a regular basis since on weekends when I was in...

Continue Reading...

Pets Are More Than Pure Love ~ They're Great For Your Health, Too!

Uncategorized May 01, 2020


Most people who have pets understand how much love and affection they give on a constant basis.  They are literally pure love!  I grew up with dogs, cats, horses, and even the occasional bunny and bird.  Animals have been a regular part of my life since I was born.

One of the positive effects of this unusual period of quarantine is how much extra time I’m getting to spend with Lola, my sweet, adorable furchild.  I’m sure all dogs are feeling elated to have their human parents around 24/7!  I started thinking about how much she really brings to my life, and about the wellness benefits of having a loving pet.  Here are five awesome ways a pet improves your health and wellness!


  1. Pets bring increased opportunities to exercise and play!  Dogs, especially, need time outside, to walk, run, play and socialize.  Dogs often inspire their owners to get out into the sunshine for fresh air and movement.  My long walks with...
Continue Reading...

Whole Food Plant-Based Vs. Vegan: What’s the Difference?

Uncategorized Apr 15, 2020


There are so many diet and nutrition trends, fads, and terminologies, many of which are used interchangeably.  This often makes it confusing to understand what’s what, and to decide what resonates best with you, your lifestyle, and the health benefits you hope to achieve through nutrition.  You are most likely familiar with the term vegan vs. vegetarian, but what’s the difference between vegan and whole food plant-based?  

Vegan is more than a way of eating.  It is also a lifestyle.  There are not just many amazing health benefits from eating vegan, but it is also beneficial to the environment, and to protecting and saving the lives of countless animals.  It feels energetically lighter to know you are creating positive change in the world, just by how you eat.  A vegan lifestyle consists of consuming no animal products whatsoever, not even honey.  A true vegan also makes more sustainable choices in what they choose to...

Continue Reading...

Five Ways to Nourish Yourself, Release Stress, and Find Peace in Uncertain Times

Uncategorized Mar 23, 2020


There is a lot going on in the world right now!  Even amongst the chaos, worry and uncertainty, there are ways to stay grounded and encourage peace and tranquility in your life.  Even though you may not be able to control what is going on outside of you, you are very much able to manage what goes on inside of you, your physical body and your mind.  Here are some ideas to help create a sense of well-being, no matter what is occurring around you.

1. Eat well!  Fill up on foods that nourish you from the inside out.  Consume whole plant-based organic foods, that contain phytonutrients and antioxidants.  Choose delicious fruits and veggies in the colors of the rainbow.  More variety equals more nutrients, which means you are giving your body what it needs to stay strong, healthy, vibrant, and able to stand up to stress.  These foods also help to strengthen your immunity, and to fight against free-radicals caused by increased...

Continue Reading...

Five Ways to Stay Consistent with Your Workouts After the New Year

Uncategorized Jan 15, 2020


Caught up in the “new year, new you” momentum?  This time of year is when the gyms are packed, and everyone who hasn’t worked out in months is ready-to-go again.  Are you one of those people who means well, but then falls off the wagon just a few months into the year?  How do you turn your resolutions into a daily routine that becomes a habit you keep all year long?  Here are five ways to stay consistent with your workouts well into the new year and beyond. 


  1. Set smaller goals that are easy to achieve, and build up from there!  Rather than committing to one hour per day right from the start, begin with something more manageable, such as 20 minutes per day, three times per week.  As that becomes more comfortable, then add a day, and increase one or two of the days to 30 or 40 minutes.  There is no reason to go from zero to 60, when slow and steady wins the race.  
  2. Add variety!  Try a new activity...
Continue Reading...
1 2

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.