EAT the Sugar! Yep, I said it.

Earlier this week I wrote a post on instagram about how I have been enjoying ALL of the fall goodies this season. Donuts, cupcakes, cookies...I was craving all things pumpkin!

Now, I know how HARD it can be to overthink sugar when it comes to balancing your hormones (and gut). And, when I’m working with my clients, we talk a lot about what it means to balance your blood sugar and how refined sugar and carbs can really hurt our delicate hormonal balance…BUT… I’ve also found that there is a beautiful balance.

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The Period Blues…What GIVES?

Here you are again...period time. Just like clockwork, you feel your mood spiraling downward and that familiar urge to cry at literally nothing at all sets in. What GIVES?

Our bodies go through some intense hormonal changes throughout the month, and most of the time, we are working against them … not for them.

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My Guide to Austin

Everyone told me that I was going to love Austin and they weren’t lying! This is SUCH a cool city. Totally relaxed vibes, not too crowded, and an amazing food and beverage scene. I also found it to be so spacious (maybe that’s because I just came from NYC? haha) and full of beautiful views and nature.

If you’re looking for a city with a million bars/restaurants with outdoor seating, patio lights, and hipster vibes...look no more. Austin is your place.

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My Guide to NYC

As I sit here writing this, I am enjoying a lovely cup of green tea an Toby’s Estate Coffee Shop in Brooklyn, NY. The vibe here reminds me a lot of my favorite coffee shop in Columbus, Mission. Full of buzzing energy, laptops, and a relaxed “hipster-y” atmosphere.

My kinda place to catch up on some work.

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Why I Created the 3-Month Coaching Program

I was always afraid of how anxious or nervous I was going to feel. I would worry about being able to make it through the work day without feeling completely exhausted. And I dreaded waking up with yet ANOTHER upset stomach. Most of all, I was constantly stressing about the “best” food to put in my body. I was always on the defense! And my negative self-talk was making the situation even worse.


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Anxiety can feel unpredictable, but here's what you can do...

I used to be SO afraid of my anxiety/worry, which in turn, only made it worse and made it last a longer. Instead of feeding into it, I practiced the tools that have helped me reduce and overcome a lot of my old symptoms.

I’ve found that takes a blend of reducing nutritional & lifestyle stressors as well as breaking down my core beliefs around anxiety that has made all the difference in my healing process.

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Why Work with a Health Coach?

The most frequently asked question I receive is.... well ... what does a health coach do?  

Most of us already know that we should be eating whole foods and moving our bodies, right?  I mean, the internet is practically overflowing with the next "perfect diet" and "calorie-burning exercise routine" you MUST do in order to achieve optimal health.

With so much information at our finger tips, what's the point of working with a one-on-one coach?

Well here's a little secret... 

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Highights from Philadephia

All the podcast convention stuff aside, the culture and food scene in Philly is fantastic! There is so much history in the city,  just walking around and absorbing the scenery is so much fun. But really, let's talk more about the food....

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Energizing Protein Matcha Smoothie

You get the wonderful antioxidant and boosting benefits of matcha, while also getting in protein and stabilizing fats! What's not to like??

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Maximize Your Morning Routine With These Tips

Morning routines are incredibly important when optimizing your gut health. How you start your morning directly affects how you are going to feel for the rest of the day! Along with making sure you get in a solid breakfast (which I can't wait to talk more about at my workshop on August 4th) there are a lot of little lifestyle modifications you can make to detox your body and boost your energy.  

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Anti-Inflammatory Pineapple Turmeric Smoothie

This summer has been a HOT one -- and I'm not complaining! I absolutely love the heat, but, it is nice to have a nice cooling beverage to balance all that heat out. My turmeric smoothie recipe is the perfect choice!

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Is the Thought of "Self-Care" Stressing You Out?

Self-care has great intentions, but at times it can add way more pressure than it's worth. Take it from a wellness inspired perfectionist -- it is easy to believe that you just aren't doing enough. It's time we let ourselves off the hook. Taking care of your stress and your health doesn't have to look picture perfect. I know the world of instagram tells us otherwise (and I'm at fault of this too!), but remember these snapshots are merely a glimpse of the big picture….

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How I Moved Through My Fear in 3 Steps

Here is the funny thing about fear -- it really has great intentions. Fear lives within us in order to keep us safe and protected. Ultimately, it just wants the best for us! But what fear doesn’t understand, is that living within our comfort zone, isn’t always in our best interest. Sure, we might encounter less stress, less heartache, and way less failure…. but we will also encounter way less LIVING…

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Stress and Your Health: 3 Easy Steps Towards Healing

You may find it challenging to eliminate your top stressors at the moment, (especially if it is work or family related), so let's start small! There are so many ways you can find balance in the body from a nutritional and holistic standpoint.Below are my top 3 components for reducing stress in the body. These are the 3 steps I focus on first when working with my clients (and myself!)  

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Paleo Chocolate Brownies

These brownies are gluten and dairy free and only contain about ¼ cup of honey. Plus, they are baked with coconut flour (which has a naturally sweet taste) and you get the added bonus of healthy fat and extra fiber.

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Almond Milk Matcha Latte

This recipe was super easy to make and only consisted of a few ingredients. Check the details below. Feel free to play around with various types of nut milk and sweeteners to your liking. Enjoy!

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Why Thanking My Anxiety Changed My Life

I never thought I would actually thank my anxiety for being a part of my life. In fact, I used to resist its unwelcomed visits to the point of exhaustion. How could I sit back and allow my uncomfortable feelings to persist without a fight? My anxiety made me feel like a completely different person - a person I didn’t really like, for that matter -  so I did everything I could to avoid it at all costs....

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Paleo Vanilla Cupcakes

The recipe is super easy and only consists of 7 ingredients. Can't complain there! I also chose to decorate them with Simple Mills Organic Vanilla Icing and organic sprinkles.

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