Wondering why your body isn't responding the way it used to? Discover why protein becomes increasingly important for women over 40, how much you may need, and simple ways to get more protein from whole foods.

We crave sugar for many reasons. Sometimes getting to the root of your cravings is a bit of a puzzle. However, many clients find that they can link their cravings to one (or more) of these common reasons below. lack of sleep eating unbalanced meals dehydration stress insulin resistance skipping meals boredom under eating One of the more complex reasons I see people craving sugar is due to low serotonin. What is Serotonin? Serotonin is a brain chemical that influences mood a

I constantly hear from clients that they need more energy. We're all wearing multiple hats and often need to be in multiple places at once. Which means feeling fatigued and sluggish is all too common these days. Can You Relate? Do you feel like you're running on empty most days? If so, you need to check out my list below of six foods that boost your energy without the crash. That last part is important! Too often we lean on sugar and simple carbs for a quick energy boost

Disclaimer: This post isn't meant to offend anyone nor shame anyone for their approach to healthy eating. I'm simply sharing my perspective and experience to an issue I hear time and time again about dieting and eating healthfully. Lastly, I may or may not over use quotations in this post, you be the judge. ​ What is "cheating"? There are many versions of the "cheat", but essentially, it's the treat you "earn" for being "good". Some people have a "cheat meal", some peopl

The CDC reports that 35% of Americans, or 1 out of 3, are not getting enough sleep. Are you in that 35%? I often hear people say that they "feel fine" on just 5-6 hours of sleep; however, your body cannot perform all of these tasks in such little time. These are typically the people who are also relying on caffeine to fuel their day, who have weight they can't lose, or health concerns. Adults, 18-64, need 7-9 hours of sleep per night. If you're getting less than that, then

Every week there is a new headline in the news about what you should or shouldn't eat. It's hard to keep up because they often contradict themselves when reporting on different studies. That's because not all studies are created equally, but they don't often report on how the studies were conducted, nor do most people understand how to differentiate them. But don't worry. There is still a way for you to determine how many carbs you should be eating. Any guesses how you

The beginning of the year is a popular time to set New Year's resolutions and goals. You set expectations for yourself and tell yourself it's going to be the best year yet. But then by February you're distracted, disengaged, and telling yourself what a loser you are for not sticking with it. But what if you didn't? What If You Had A Growth Mindset This Year? A growth mindset doesn't mean you don't set goals for yourself or don't strive to achieve something. It's about yo

The holidays are no longer a day or two each month. We now have a "holiday season" that basically lasts from Halloween until the new year. That's a long time. The question is, how do you handle these eight weeks each year? Staying on track may or may not be your goal, but for some people, their health depends on it. They don't have the luxury of letting their guard down because it's the holidays. And for those that are making progress toward their goals they likely don'

If you turn over a product at the grocery store and look through the ingredients you'll likely find an artificial sweetener listed. They are in everything these days. Why is that? Well, one reason is our culture tells us that calories are everything. If a food manufacturer can put a zero calorie sweetener in a product and keep the calorie count as low as possible you better believe they are going to use them. I'll save my calorie rant for another day. Today I want to f

I get it...pricking your finger multiple times a day is not fun. And if you're "only prediabetic" is that really necessary? Not to mention, insurance won't cover your testing supplies if you're only prediabetic. So do I really need to test my blood sugar then? Yes. You really do. Let me explain. Why You Should Be Testing You can't expect anything to change if you're in the dark about what's happening. If you're hoping to avoid the progression of prediabetes to type 2

"I want people to care about their blood sugar as much as they do about their retirement accounts. Your health is your greatest wealth." - Dr. Sara Gottfried Recently I reposted this quote by Dr. Sara Gottfried on Instagram. I mean come on...that's exactly how I feel. Teaching clients to balance their blood sugar is one of my passions. I'm all about empowering my clients to be proactive with their health. The CDC's latest estimates say 84.1 million American adults (1 in

Am I what?! I realize this is probably not a question that you've asked yourself. It's not something you see by looking in the mirror. And if you've never heard anyone talk about it, you probably don't even know what it means. So why should you care? Insulin resistance leads to diabetes. Wait...before you click away and say...well that's not me. You should probably know the CDC estimates 1 out of 3 American adults (84.1 million) have prediabetes and 9 out of 10 don't kn

Stress. Ugh. I don't know one person who likes to feel "stressed out". We're constantly told we should reduce our stress, but it's rare that anyone actually takes the time to explain why. Not to mention reducing stress is easier said than done, am I right? But did you know it could be wreaking havoc on your blood sugar and sabotaging your weight loss goals? In fact, it can easily cause an increase of 10-20 mg/dL which is a big deal for someone with prediabetes or high r

You know how when you buy a new car you suddenly start seeing a million of them everywhere? The opposite phenomenon happens when you decide to make changes with your nutrition and lifestyle. Suddenly your social calendar is overflowing, you have business lunches, or you need to travel. Anything to take you off of your game. Now you're faced with constant temptation and forced to think about which choice to make over and over. This happens to my clients all. the. time. S

Do you have an exercise regimen that you love? Too often, people who are exercising feel like they have to and dread it. People who aren't exercising on the regular also dread it. What if I told you there was a way for you to move your body and love it? There are so many different exercises to choose from and if you actually enjoy it you're more likely to do it. It also gives back in so many other ways when you enjoy it and aren't dragging yourself to the gym. How To F

Exercise seems to be a very polarizing topic when I talk to clients. If you're wondering if you have to exercise to be healthy the answer is...it depends. In this article I'm going to give you all the reasons you should or shouldn't be exercising. Reasons To Rethink Your Workout I'm starting with all the reasons why you shouldn't exercise because it's that important. There are totally valid reasons why you shouldn't be exercising. If you're exercising for the wrong reason

I don't know what it is about the word "snack", but my toddler will do just about anything for one. Some days she only wants snacks. So, eggs and bacon for breakfast becomes eggs and bacon for snack. See what I did there? It works for now anyway. Everyone is constantly on-the-go these days and leaving the house unprepared means you and your kids are likely: chowing on convenience store foods hitting up a drive-thru, or hungry, having a meltdown and snapping at each oth

Do you crave salty or sweet foods? Do you crave them in the afternoon or after dinner? Are they easily satisfied with a few bites or do you want to demolish the whole container? These are a few of the questions I ask my clients who tell me that cravings stall their progress. And believe it or not, the answers to these questions tell me a lot. What Is A Craving? Cravings are love notes from your body. No, really! Your body is communicating with you and telling you what

Parent exhaustion is a real thing. From losing sleep to never sitting down and constantly on the go. Time, outside of work, feels like it moves at warp speed. Time at home becomes less and less as your kid(s) get older. Keeping the household running, feeding your family, and working your day job are also on your to-do list. Finding time for self-care and date nights is a struggle...and even more likely...non-existent. Running On Empty I can't make your kiddo sleep throu

That's a really popular question right now. If you have a pulse you've probably heard of "keto" or dietary ketosis. It's every where right now. Everyone is doing it. Are you missing out? Should you be "keto" too? Let's start with a little Metabolism 101. Your body can burn sugar or fat as its primary fuel. If sugar is the preferred fuel, you are a sugar-burner. Sugar-burners rely on carbohydrates or glucose for fuel. Think needing to carbo load if you're an athlete