6 Pregnancy Must Haves

As I near the end of my pregnancy {but like how am I already 9 months pregnant?!?} I thought it would be fun to share some of my favorite “must have” pregnancy items!

I have a lot of Mama’s and Mama’s-to-be to read my blog, so I hope some of these items will come in handy for you!

My Top Pregnancy Must Buys

1. This pregnancy pillow has been everythinggg the past 9 months. It helps to take pressure off my low back and my belly now that baby is almost fully grown.

2. My favorite prenatal vitamin, I talk more about this HERE

3. This lotion is clean, non-toxic and is verified by the EWG. Not only do I feel safe using this lotion during pregnancy, but it is so hydrating on my skin it’s the go-to lotion for my whole family! We will be using the unscented version of this lotion on Baby Boy.

4. Living in South Florida, shorts are a must…even in February! These jean shorts have been my favorite this pregnancy, and I swear I wear them weekly.

5. As a yoga teacher I live in leggings, they are my go-to and that hasn’t changed at all during pregnancy. I personally love the Zelle pregnancy leggings from Nordstrom and the BLANQI pregnancy leggings. They both feel so supportive on my bump without being too constricting. I also found two awesome alternatives for you under $20 if that’s more in your budget.

6. I like to keep my wardrobe fairly simple and neutral, and then add a jacket, jewelry or handbag to change up the look. These simple maternity tee’s have been essential during my pregnancy, and have allowed me to feel somewhat put together (ie: no belly showing) in the last few weeks.

These are a few of the items that I find myself reaching for on the daily or weekly during my pregnancy! I hope they help you sleep better, feel fabulous, and stay hydrated during your pregnancy.

Photo By Jontel Chere

these are commissionable links, and I will receive a small commission when you click and purchase from them. This post is not sponsored or affiliated with any of these companies, I only share products I actually use and love. Thank you for supporting my small business.

#liveyogachat with Karmen - interview!

This week I had the pleasure of being interviewed by Karmen Morales for her series #liveyogachats. Karmen and I used to teach together in Naples, FL before life took her back to Texas. She is an incredible teacher and dear friend, check her out HERE.

In our #liveyogachat we discuss everything from yoga, nutrition, self care, disordered eating, and so much more! I hope you enjoy!!

#liveyogachats interview

A natural approach to treating UTI's

Urinary tract infections (UTI’s) have become way too common in recent years. Many Doctor’s are quick to prescribe a potent antibiotic drug to wipe out the bacteria; while this may do some good initially the antibiotic is also wiping out all the good bacteria in your gut. So while they may have treated your UTI, now you have opened yourself up to a ton of other issues. What if I told you there was a “new” way…a different way. What if you could take something that your body already makes naturally, and it would kill the bacteria without harming your gut. Ready to hear more??

D.mannose is being used to naturally treat UTI’s, primary in women…and specifically women with recurrent history of UTI’s. D-mannose is a simple sugar (monosaccharide) that is naturally found in our body, but can also be found in foods like cranberries, apples, oranges, peaches, broccoli and green beans. D.mannose may help stop UTI’s by preventing the bacteria (typically E.coli) from attaching itself to the urinary tract.

Multiple research studies have been completed on the effectiveness of D-Mannose and UTI’s and all show that D-mannose was as effective or more effective than the previously prescribed antibiotic -and it also helped to prevent future infections. D-Mannose can help to prevent recurrent UTI’s as well. Several studies have been conducted, specifically on women, and it has been shown to decrease the recurrence of the type of infections. Which in turn will decrease the amount of antibiotics these women will need to take - leading to better gut health. Urologists are now recommending D-Mannose to their patients for urinary tract health and prevention.

So how does it work? D-mannose is a simple sugar (monosaccharide) that is released from the body and is filtered out through the kidneys and urinary tract. While in the urinary tract it will adhere to any bacteria there (specifically E.coli), preventing the bacteria from establishing colonies. It will stick to the bacteria, so the bacteria can no longer stick to each other or the urinary tract wall. The bacteria, and the D-mannose attached to the bacteria, will then make it’s way out of the body.

From my research it appears that D-Mannose is very effective at improving Urinary Tract Infections. D-mannose appears to not only treat the current infection and remove the bacteria from the urinary tract, but it also helps to prevent future infections. If you’ve been reading my blog for awhile you know that I love a good natural and holistic remedy, and am not a fan of antibiotics (unless absolutely necessary) so this is very exciting research for me!

Reflecting back on 2020...

As we approach the end of 2020 (finally!) I can’t help but reflect back on this year.

The good, the bad, and the seriously ugly. This sure has been a year for the books.

Over the last several months I’ve noticed many of us getting stuck in talking about how awful and challenging this year has been…I’ve been guilty of this too at times.

I talk so much about flipping the script and how important it is to try and see things from another perspective; I’ve had to remind myself to do this at times this year and I’m here to gently remind you to do the same.

In a previous post I talked about how challenging this year has been for me personally, and how I would never had survived this year if it weren’t for the love and support of my husband. All of which is true, however when I stay in that mindset of trauma, loss, and challenges it only makes this year seem harder and overwhelming sad. When I am able to step outside the sadness and the challenges, and see the joy and amazing things that I was able to accomplish (no matter how small they may be) then life all the sudden seems beautiful once again. Does this make sense?

For instance, professionally this year has been incredible for me. Despite having 2020 roll in and cancel all my incredible events, I pivoted in a way that I had only dreamed of prior. I won Top 40 Under 40 for Southwest Florida (2nd time in two years!!), I was featured in 4+magazines, my business has grown and remained in the black all year, and I have expanded into a place where I am actually having fun in my business again. It’s amazing!

So as we all reflect back on 2020, I’d ask that you allow all of the feeling in…but do your best to flip the script and find some inspiration and amazement from this year.

After reflecting back on this year, consider what you would like to leave behind in 2020?

For me personally, I am leaving old patterns and behaviors that no longer serve me. I have stepped into my own, I have found what truly makes me happy, and you can bet that I am bringing this with me into the New Year!

Journal Prompt:

Find a comfortable seat, close your eyes, and think back on this year. Allow all the emotions and months to rush through your being, feel it all. Then open your eyes, and write down the first things that come to mind….what would you like to leave behind in 2020?

Photo By: Jontel Chere

The Perfect Gift for Everyone on Your List...

While most of my fellow bloggers are finalizing their gift guides and flooding your IG with sales and discount codes… I have one gift idea for everyone on your list.

No gift guide or secret discount code required.

2020 has rocked many of us in ways we could not have even imagined one year ago.

For many of us our lives have been turned upside down due to COVID-19, personal tragedies, or circumstances beyond our control. Whatever your situation, it’s been a year.

As we approach the holidays, and are searching for the perfect gift for everyone on our list, consider this…maybe the perfect gift isn’t a gift at all.

Maybe this year the perfect gift is simply you.

After all, our presence is the most special gift of all.

Even if we are unable to be together in person this year…a call, a FaceTime or even a personalized letter feels like what the soul needs right now.

Holistic Skincare 101: How to Prevent Acne

I get a ton of messages and comments IRL and on my social media pages about my skin. People always want to know what my secret is to glowing, smooth skin? I’m not going to lie, part of it is good genes (thanks Mom & Dad). Although I do take incredibly good care of my skin, you could say it’s a hobby!

I have a pretty die hard morning skincare routine and evening skincare routine that I can share in a future post. (comment below and let me know if you would be interested in that!)

Today let’s focus on clear skin, and what it takes to be acne free. 

Our skin is our largest organ, whatever we put on our skin will ultimately be absorbed into our skin and into our bloodstream. This is why organic and clean beauty and skincare products are so important. The liver and kidneys are the two main organs involved in detoxification, so when we consume or ingest chemicals and toxins into our body (think toxic skincare) we make their job even harder. 

So now that you know your skin is your largest organ, let’s take a step back. My number 1 piece of advice, and the entire point of this post, is that NUTRITION IS KEY. 

I still stand behind the philosophy of “you are what you eat”. What we eat has such a huge impact on our skin. Dairy is one of the biggest contributors to acne and redness on the face. This is primarily because dairy, especially cows milk dairy, is injected with tons of hormones, antibiotics, and other toxins. When we eat dairy we are in turn ingesting these toxins, hormones, and antibiotics…gross! If you want to be grossed out even more…dairy is filled with blood and pus. In fact the FDA legally allows 750 MILLION pus cells in every liter of milk?!? How crazy is that. So yeah, dairy is terrible for your skin. Pus in your milk turns to acne on your face. 

Inflammatory foods are also a major cause of acne…think gluten and sugar. Both of these food groups cause major inflammation inside the body, redness on the face, and acne breakouts. Fast food is another big contributor to acne. Chances are your favorite fast food staples are loaded with gluten, diary and sugar…not only wrecking havoc on your digestive system but also on your skin. If you are suffering from acne try eliminating these foods for 21-40 days and see how your body responds…chances are clear skin is right around the corner!

Stress is another huge contributor to acne. Ever notice that you tend to break out more when there is a big deadline or exam coming up? It’s not a coincidence. In order to keep your stress down make sure that you are taking time for yourself every day. Go for a walk, meditate, journal, do some gentle yoga. Take time to move and breathe in a way that is relaxing and healing for your soul. This will help to keep your stress down, and will help to keep those unwanted acne flare up away!

If you enjoy posts like this and want to learn more about holistic skincare comment below and let me know!

Photo Taken By: Jontel There Photography

Checking In!

Happy Monday! I took a brief hiatus from blogging to take care a few things on the home front. I’m so happy to be back blogging and immersed in this incredible Lean and Green Body® community. 

I wanted to use today to check in and see how you are doing.

We have all officially been cooped up since March and I’m sure some days feel like the walls are closing in on you. 

My advice is to be patient. Instead of looking at the negative and dreading this time, think of all the positives! I mean you can pretty much wear your sweats to work now (what’s up Zoom Meetings!), your dog is probably becoming your new best friend, and you’re either really starting to love or hate your spouse (hey, you picked them!). 

In all seriousness, use this time to better your health - mentally, physically, and emotionally.

Do one thing every day to keep your health in check. 

Take a walk…not only is it an amazing way to get some Vitamin D, but fresh air! Take time to clear your mind, step away from your screens, and just breathe in the day.

Journaling has been a great way for me to not only get my thoughts out, but to clarify my goals and my direction. I have also been loving my gratitude journal during this time. Each morning I write 3 things I am grateful for, without over thinking, just the first 3 things that come to mind. By focusing our energy on what we are grateful for, it pulls us away from the negatives and areas in which we may feel we are lacking. 

A few other ways in which you can keep your health on track are: move your body every day, FaceTime a friend, schedule a virtual game night, read the stack of books you have been putting off, and have a good cry. 

Listen to your body during this time. Honor where you are each day, knowing that it will be different. Be sure to do at least one thing every day to keep your health in check. 

Comment below and let me know how you are keeping your health in check during this season.

Holistic Health Code 7 Day Detox Review

I recently had the opportunity to partner with Holistic Health Code and try their 7 day reset. As an avid detox lover and self proclamed detox queen you know I’m all about a good detox. I was excited to try this specific detox because this is a real food detox {similar to the detox in my first book Revitalize & Renew: 7 days to a healthier you}. Holistic Health Code was founded by Meg, a Registered Nurse who saw a gap in our healthcare system. She works with Health Coaches to create a unique and new experience for their clients. I immediately connected with this female owned brand and was excited to see what made their detox stand out. 

When you order their detox you are sent a 7 day meal plan with tons of mouth watering recipes…not something you typically associate with detoxing. Plus, you receive supplements for morning and night for each of the seven days. You also receive Holistic Health Code’s custom propriety detox shake mix. 

I have tried my fair share of protein shakes over the years, and consider myself quite the connoisseur. The shake mix taste likes vanilla pudding {when mixed with vanilla almond milk}. During the detox I typically drank it with just almond milk and chia seeds {added those for a little extra fiber} and I loved it. There are a few smoothie options in the menu they provide for you, so you can always experiment with those too!

During the detox I felt really good, energized and felt overall lighter. The difference between this detox and many others out there…you get to eat real food! It’s a no brainer. 

Now thru August 15, 2020 use code LEANANDGREEN10 to receive 10% off the Holistic Health Code 7 day reset. Click HERE to sign up today!

To learn more about Holistic Health Code and all their offerings click HERE

This post was #sponsored by Holistic Health Code, all opinions are my own.

Are Organic Lemons Really Alkalizing??

Alright, let’s clear one thing up. Something that has been blowing my clients minds for years.

Why are organic lemons alkalizing?

I mean aren’t lemons acidic? Don’t they have a very acidic (low) pH?

Today I’m going to blow your minds… organic lemons are indeed alkalizing. 

Yep, you read that right. 

Want to know why…

Foods are considered to be either acidic or alkalizing depending on how they respond inside the body… not how they act outside the body. A food could have a very acidic pH outside of the body, but once inside the body they become very alkalizing…this food is then termed an alkaline food. 

Inside our bodies lemon are very alkalizing. Once lemons are ingested, broken down and metabolized they actually help to make the pH of our bodies more alkaline. 

Organic lemons are actually considered to be one of the most alkalizing foods we can eat. 

Is there really a difference between organic and non-organic lemons? In my professional opinion, yes absolutely. Non-organic or conventional lemons are sprayed with a myriad of pesticides, herbicides and other toxins. These toxins penetrate the skin (especially when you slice into a lemon) and you end up ingesting these toxins. These chemicals are extremely acidic and harmful to your health, and outweigh the positive alkalizing benefits of the lemons. 

When possible always buy organic OR talk to your local farmer at the market about their growing principles. 

Lemons are an incredibly healing food, and part of my daily diet. Click here to read all about how I incorporate lemons into my morning routine. 

Detoxing on a Budget - part II

The ‘Detoxing on a Budget’ series is back! In our first part of this series (HERE) we discussed the first (and cheapest) steps you can take to begin detoxing your diet today.

Now we are going to discuss the next steps you can take to further detox your pantry. In part one we discussed eliminating all processed foods and really anything that comes in a box or a bag. Time to let that shit go! Your body deserves better. 
In part two today we are going to discuss how to incorporate a morning routine. 

A morning routine is a great way to add a daily detox into your life…and the results are unbelievable! What you choose to do in the morning sets the tone for your entire day. By starting your day on the right foot you are literally setting yourself up for success. 

When you start your day by flooding your body with nutrients, vitamins, minerals, hydration, and really fueling your body and mind properly…you are more likely to make better choices throughout the day. 

I have discussed my morning routine HERE and it has definitely evolved over time, but remains very similar. 

I’m a true believer in the triple play. To read the full benefits of the triple play click here

The idea is to hydrate your body first thing (our bodies get so dehydrated when we sleep because they are working so hard)… so hydration is number one. Start your day with 8 oz of room temperature water (super important because we do not want to shock the system) mixed with the juice from 1/2 an organic lemon. 

Next I like to come in with a gentle detoxer…kinda scrub the wall of the intestines… and seriously energize the body… it’s like a shot of espresso (minus the caffeine). That’s right I’m talking about APPLE CIDER VINEGAR. If you have been following me for awhile now, you know I’m super into ACV. Check out my full post on ACV here 

I’m so passionate about this product that when I was the keynote speaker for my alma matar Springfield College last year, I started my talk by serving up shots of ACV to the entire crowd. Yep, that’s right! We were all awake and ready to go!

There are two important things to remember when taking ACV… first always mix it with water. I prefer to mix it with 2-4 oz of water, but I know some individuals who like a full 8 oz, up to you! The second thing is to make sure you are buying high quality ACV, my favorite brand (#notsponsored) is Braggs ACV. I’ve been talking about this brand for years now, and have gotten hundreds of people nationwide taking it every morning. I love this brand because it contains “the mother”, the cloudy questionable stuff at the bottom of the bottle…that’s the good stuff. Make sure you shake up your bottle before pouring. Any ACV with “the mother” would be acceptable…and ACV without “the mother” is simply a salad dressing ingredient. 

Many people worry that the ACV will make their acid reflux (and other symptoms associated with an acidic diet) worse… honestly, in my research, education and my work with clients it has made it much better… and is actually know to alleviate the symptoms  all together. 

Lastly, my final step in my morning are greens!! Honestly, probably my favorite step, hence the name LEAN AND GREEN BODY®. The greens come in and provide a second layer of gentle detoxification, boost your immune system, and provide you with natural (caffeine free) energy. Many of my friends and followers wonder how I last 12 hour work days without coffee… it’s all in the greens, natural energy! Honest. 

Here are the two brands I’m currently loving for greens! HERE and HERE

I could drink just about anything for my health, but these 3 steps in my morning routine are essential…and I think they all taste pretty good! Okkk Okk the ACV is definitely an acquired taste, but I promise the benefits outweigh the flavor. 

The Lean and Green Body® Morning Routine #TRIPLEPLAY

8 oz room temperature water with 1/2 organic lemon

1 TBSP of ACV with water

8-10 oz of water mixed with greens 

Happy Detoxing!

EFT Tapping: what is it, how to use it, and how it can transform your life

This is a follow up blog from my May 11, 2020 blog post on 6 ways to deal with anxiety

In that May 11th blog post I briefly touched on a technique called tapping, and I wanted to dive a bit further into here for you. 

Tapping. Emotional freedom technique tapping can seriously help anxiety as well as many other mental health conditions. EFT tapping helps to balance out the energy in the body, and alleviate emotional and physical pain.

Tapping is a combination of Eastern and Western medicinal principles and it works by altering the brain, body and energy systems all at the same time. This technique is also referred to as “psychological acupressure”. 

How does it work? Tapping is exactly what it sounds like - you tap specific meridian points on the body to aid in relief from pain, trauma, stress and anxiety. This therapy has also been known to help individuals move through fears and achieve big goals. (sounds amazing!!)

How often do I have to do it? There is no real answer here, it is unique to each individual. Many find it beneficial to tap for a short period of time (on specifically targeted meridian points) 2-3 times per day. It’s important to listen to your body and increase or decrease as needed. 

This therapy can help you work through past trauma, limit or eliminate stress and anxiety in your present, and help you reach your biggest goals. The best part…you already have everything you need for this therapy. No tools, no expensive therapist or teacher…just you! This is a tool (similar to meditation) that you can do anywhere.

Here is a chart with the meridian points often used for tapping.

For more information on EFT Tapping check out this article here

How to Detox on a Budget - part 1

I’ve received countless questions about how to detox on a budget. So I thought it would be fun & super helpful to put them all together in a blog series for you!

Let’s begin…

Is it really possible to detox on a budget??

YES! Absolutely, it’s possible to detox on any budget.

The first part of any detox is removing all processed foods from your diet. Eliminating anything that comes in a box or a bag. Chips, crackers, cookies…gone. 

I discuss this “easing in to your detox” in depth in my book Revitalize & Renew: 7 days to a healthier you…and honestly it is one of the most important steps. 

Why? Because despite your specific reason for detoxing, we all cleanse our bodies hoping to eliminate toxins in a particular region or organ in the body. The first (and easiest) way to do this is to remove processed foods from your diet. 

We can not detox or cleanse our body if we are still flooding it with preservatives and chemicals. 

If you think about how long the food in your pantry can last…it’s a long time. I mean how long was that bag of chips sitting on the shelf in the store before you brought it home? Chances are a longgg time. 

For any food item to be shelf stable for long periods of time chances are it has some chemicals and preservatives in it - unless we are talking dry beans…then stock up on those! ;)

The elimination of processed foods (this includes fast food) is the first step of any detox…and is definitely the first step to detoxing on a budget. 

You are the gate keeper to your home (more than likely) - you control what comes into your house and your kitchen. If you are not the gate keeper to your home, you are at least the gate keeper to your body… you ultimately have control over what you choose to put in your body and how you fuel it. 

Throughout this series I will discuss the basics on how to detox on a budget. What you need to know without breaking the bank. Have questions about this topic…leave them below!!

Time to clean out that pantry!

Smoothie Questions Answered!

How good is your smoothie game?

I recently shared a picture on social media of my blender full of my favorite smoothie ingredients and asked if any of you had questions about how you could improve your smoothie game.

….let’s just say there were crickets…lol

So instead I am going to answer some of my most frequently asked questions about smoothies!

Do you know how to keep your cravings at bay?

Do you know what to add to keep your blood sugars level?

How do you stay full for hours?

Eating the appropriate amount of fiber, healthy fat and protein at each meal will help to keep your blood sugar levels within a healthy range, and also help you to burn more fat throughout the day. 

Fiber is going to keep your full. It is also the ultimate detoxer and helps our body remove waste and toxins on a daily basis. If your smoothie is only holding you over for an hour or two add more fiber to the mix.

Perhaps increase your spinach or kale from 1 handful to 2 handfuls per smoothie, or add more chia seeds to the mix!

Healthy fats are going to help you burn fat. I’ve said this before and I’ll say it again. 

FAT burns FAT… mind blowing, especially if you are new to the nutrition world. 

With that being said, not all fat is created equal. Think about using high quality, mono and poly  unsaturated fats in your smoothie… pure nut butters and coconut oil are both great options. 

When using healthy fats in your smoothie they will slow the digestion of your entire smoothie- thus keeping you full longer! Burn more fat and stay full for hours… sounds like a win-win to me!

Protein is essential for our bodies, and is especially useful for repairing and rebuilding our muscles and wound care…however, many Americans consume over 2x more protein than they actually need. This begins to tax the kidneys and the liver, since they can only filter out so much protein each day. The “extra” protein that you consume and do not utilize that day will be stored as fat. 

Is it just me or does this seem counter intuitive? Why consume more protein than your body requires if it is just going to be stored as fat? 

Choose a healthy protein powder that works for you and your specific needs. There are excellent vegan and whey based protein powders available. 

A highly nutritious smoothie should be able to hold you over for nearly 4 hours. Making it the perfect breakfast for the busy Mom or entrepreneur. 

If you find yourself becoming hangry or if your blood sugar levels are out of wack - you need to make some adjustments to your smoothie.

Did you enjoy this post? Would you like me to go more into the science of the WHY behind each ingredient? Comment below and let me know!

How to Select a Healthy Cocktail!

Cocktails tend to be a taboo topic in nutrition, but I’m realistic. 

I personally love a good cocktail and believe in moderation. 

My go-to cocktail has been a vodka soda with extra lemon for years now. I love the simplicity of the drink, it’s light, fresh, low in calories, low in sugar…and it’s gluten free!

The danger in most cocktails is not the alcohol itself, but the mixers. Most drink mixers are full of sugar, empty carbohydrates, and calories. In fact, it’s actually the mixers that can give you the worst hangovers (not to mention a super high spike in blood sugar). 

Here are my top 3 Lean and Green Body® rules for a healthy cocktail…

1. Pick your liquor wisely.

Vodka has 96 calories per 1.5 ounces 

Tequila has 64 calories per 1.5 ounces

Rum has 97 calories per 1.5 ounces

Gin has 110 calories per 1.5 ounces

Vodka, tequila, rum and gin are all low in calories, have zero carbohydrates and no sugar (due to the distilling process). When you begin to add flavors or ‘spices’ to these liquors that is when the calories, carbohydrates and sugars increase dramatically.

2. To mix or not to mix?

As I mentioned above mixers are where the empty calories hide …and often lead to weight gain.

There are 3 mixers I love…and will always be Lean and Green Body® approved.

1.Club soda….no calories, no sugar (no blood sugar spikes), and no empty carbohydrates.

2. Ice…yes, I’m considering ice a mixer because sipping tequila (or your liquor of course) on the rocks is actually a drink. By adding ice to your drink it will actually take you longer to sip, and will slowly dilute the alcohol, thus taking longer for your body to process.

3. Real fruit. You can either choose to add fresh or frozen fruit to your cocktails adding some flavor (without the chemicals and added sugars found in most mixers) OR you can soak your liquor in fruit for days and then utilize the now freshly flavor liquor that way. 

3. Beware of the garnish.

I love a beautiful garnish in my cocktail, especially an umbrella or a beautiful straw. They can create a serious moment of “WOW” when your drink arrives, without harming your health or throwing your diet totally out of whack. 

Many drinks come with a salty or sugary rim…loaded with sugar! Did you know that many bars dip the glass in liquid sugar and then into the salt or sugar for the rim? That’s extra sugar going into your body, ultimately spiking your blood sugar and sending your hormones out of whack. If you love a good rim, try to do just a half rim next time!

Fruit in cocktails can be a great option especially when used as part of your mixer {see to mix or not to mix above}. However, when the fruit has been soaked for days…or dare I say weeks…in a sugar syrup or in alcohol…then we need to be cognizant of what else (besides the fruit) we are putting in our bodies.

Say you are having an old fashion, and you have a whisky soaked cherry in the bottom of your drink. The cherry may complete the look and you may get a real IG moment there when your drink arrives, but what’s in the cherry? We certainly can’t pick fresh cherries out at the store that look like that. These cherries are typically soaked in a sugary syrup for months at a time (super shelf stable), removed from the syrup and either added to your drink or soaked in liquor for days at a time before being added to your drink. 

Does this mean that your days of fighting with the ice to score the cherry at the bottom of your drink are over, no! I am simply here to educate you on the nutritional facts, what you choose to put in your body is your choice…ultimately you are the gate keeper. 

I believe if we nourish our bodies perfect (for us) 80% of the time, we have 20% to play with. So eat the cherry, just make sure you are eating enough alkalizing foods to balance it out. In the end that’s what it all comes down to, balance. 

So although cocktails, and alcohol in general, are considered a taboo topic in nutrition and wellness I believe in balance. I am realistic nutritionist, and can appreciate the joy of a glass of celebratory champagne, or ending your week with a vodka soda at sunset, or even a glass of wine with your S/O in northern California. The point is understand what is in your drinks and how it will ultimately impact your body, so that when you make that toast your family at Sunday dinner or cheers your best friend at her wedding you can feel really good about your choice!

Cheers! xx

Peanuts!!

Peanuts are a super affordable - and highly nutritious - snack!

They are a wonderful source of vegan protein, and contain about 26 grams of protein per 100 grams (4oz or 2/3 cup). Peanuts are packed with vitamins and minerals, and are especially high in B-vitamins, potassium, phosphorous and magnesium. 

Peanuts are a great source of healthy fats (monounsaturated and polyunsaturated fats), which can be helpful in lowering your cholesterol and preventing a stroke and heart disease. 

This tiny nut is also packed full of fiber, which is why it can be helpful in weight loss.  (just watch your portion)

I always recommend that my clients eat a healthy balance of healthy fats, fiber and protein in order to keep them full and help them reach their goals - peanuts are an excellent source of all three! 

Did you know that peanuts contain resveratrol? Which happens to be the same powerful antioxidant that is in red wine, that’s right! Resveratrol helps with blood flow and can be helpful in stroke prevention.

Not sold on peanuts yet…no problem. Did you know that peanuts have the ability to increase your libido due to the high amounts of L-arginine in them?

Not all peanuts are created equal… and it’s best to find roasted peanuts, preferably unsalted, especially if you are concerned about heart disease. You can find all kinds of varieties in the store from chocolate covered,  honey roasted and even wasabi dusted, I believe simple is always best!

During quarantine I have been leaving a small bowl out in my office for my husband and I to snack on a few days per week. It’s the perfect afternoon snack to keep us fueled up and focused.