OH, YEAAHH! *Healthy* Kool Aid!

Summer means increasing your water intake. I often liven up boring water; avoiding sugar filled sports drinks and artificial water flavor enhancers, with an herbal infused sun tea.

Today, I stopped by my local food co-op and picked up a loose leaf, fruit blend tea in bulk to try!

This one contains Red Raspberry Leaf, Hibiscus, Orange & Lemon Peel, Rose Hips, and Lemongrass.

I swear it takes me back to my youth – chugging a glass of Kool-Aid after running thru the sprinkler all day..

To Your Health!



Happy International Day of Yoga

How did you celebrate International Day of Yoga?

My community offered free yoga classes all day at the pedestrian bridge overlooking the Wabash River today.

I was so happy to greet the morning, sharing Sun Salutations with others.

To Your Health!


My Mom Always Told Me to “Eat Your Vegetables.” sooo….

I wrapped them in Steak!

I’m always intimidated by those popular cooking videos on social media, but this weekend, I pulled one off!

In a Teriyaki marinated Flank steak, I wrapped sliced Red pepper, Zucchini, Red onion, Carrot, and Asparagus secured with toothpicks and grilled 

about 5-7 minutes each side, brushing on the leftover marinade for a glazed finish.

You can find the full recipe HERE.

To Your Health!


Recipe: Summer Thirst Quencher *healthy!

This summer, why not quench your thirst with my recipe for an all natural, healthy, and homemade Electrolyte Drink?

It’s featured HERE on the Institute For Integrative Nutrition’s Alumni Recipe Blog. 

To Your Health!


🌮🌯 TACOS 🌯🌮

Did you just say, “Mmmm, Yes! Tacos!” ? 

When you think of tacos, do you think “junk food” ? As in that tacos are not ‘allowed’ , they’re not healthy…?

If so, you’d be wrong! Tacos, made with the right ingredients 

can be incredibly healthy and also a great way to add lots and lots of quality protein and vegetables.

I add variety by filling whole wheat tortillas with Black beans, Black or brown rice, Onion, Tomato, Avacado, Cucumber, Corn, Raddish, Peppers, and Cilantro for a tasty dinner.

I also like to make my own 

Garden Salsa with fresh ingredients from my garden – or whatever my neighbor kicks down from his 😉 
Pair it with a nutrient rich 

Pina Colada smoothie – Banana, Pineapple, Kale, Flaxseed and Coconut milk – and you never, ever have to sacrifice eating tacos again.

Happy Cinco De Mayo 

To Your Health!




a condition in which different elements are equal or in the correct proportions.

I teach health and wellbeing using the concept of ‘Primary Food’ – *the food that feeds our soul as being our true path to health and wellbeing – how the Quality of our relationships, Career satisfaction, Daily movement & fitness, and Sense of spirituality; feeling connected to nature, community, etc.. truly effects our overall wellness.

That’s why I created my 1,2,3, Vitality – Three months to health, wellness, and vitality program.
In 6 sessions we will navigate the contradictory world of health and nutrition, giving you a clear plan for simple and do-able practices to support your wellbeing and healthy lifestyle. 

You can read the program details HERE

And, in the meantime, get daily inspiration on my Instagram page.
To Your Health!


Comfort food meets complete nutrition 

Tonight’s no hassle dinner of slow roasted Pork with Tomato, Onion, & Garlic served with steamed Broccoli and Quinoa is not only warm and filling, it’s packed full of nutrients.

To Your Health!



NEW! I’m Launching My Web-Site!

I’m thrilled to announce the launch of my web- site!
Please c’mon over and browse around To Your Health

Take A Hike!

take a hike

The Cambridge Dictionary defines the term Go Take A Hike as a “Rude way of telling someone to leave”.

Now, I’m not trying to be rude, that isn’t even close to my intent, but seriously….Go Take A Hike!

I’ve blogged previously on Nature Deficit Disorder

One the reasons I love hiking? It’s a holistic means to increase wellbeing!

Natural Bridge at Red River Gorge, Kentucky April 2014
Natural Bridge at Red River Gorge, Kentucky
April 2014
Weekend escape with my love! Red River Gorge, Kentucky April 2014
Weekend escape with my love!
Red River Gorge, Kentucky
April 2014
Red River Gorge, Kentucky April 2014
Red River Gorge, Kentucky
April 2014

Hiking is much more varied than many other types of exercise, particularly those offered in a gym. Not only can your workout be different each time, depending on the trail you take, but the landscape will also change, if only from the seasons.

Hiking is an ideal form of exercise because it is easy to adjust to any level of fitness – you can start with a gentle stroll. Hiking can be on a level, well maintained path, or up a pathless mountain. This makes it excellent for people who are hoping to improve their fitness, as they can simply take more and more difficult hikes.

Hiking outdoors connects you to nature and natural rhythms, which may increase your happiness and help you feel more fulfilled.
A difficult hike, for example, up a hill or mountain, can also help you feel like you’ve achieved something. I have a fear of heights. I purposely plan trails that will challenge this irrational phobia. As a matter of fact, this past weekend while hiking Red River Gorge, Kentucky, I panicked and had to descend a set of steps on my bottom! But I did it! And when I looked up at the cliff I had just conquered I felt accomplished. I’m going back for more!

Hiking is a wonderful activity that is easy to start and continue, due to its varied and customizable nature. Hiking can help you to lose weight, clear and ease your mind and build a healthier body.

Do you have a nearby or favorite park that offers hiking trails? Well, then go take a hike!

To Your Health!


Introducing THE Perfect Diet!

If you spend any time on the Internet you’ve heard of a raw, vegan, gluten-free, paleo, flexitarian, GLYX, superfragalisticexpialidocious diet – just to name a few – all these diet trends are fighting for attention wherever you look, claiming to be THE way to solve all your health and weight problems. They provide long lists of scientific studies (which proof or disproof about anything if you just search deep enough) to support their cause as well as sell books and diet plans.

As an Integrative Nutrition Ambassador, studying over 150 Diet Theories, I truly know the world of diets and food trends. They all promise you to help you reach your dream weight and, even though many of these diets can in fact sometimes work, I say Get back to simple & real food to help your body find its way back to knowing what it genuinely wants and needs! Let’s stop with the dizzying labels and instead embrace our individuality — our bio-individuality, that is: There is no one perfect diet.

Diets don’t work.

I mean it! I can not think of one instance where someone followed a diet and was able to successfully keep their weight once they stopped dieting. Because, it’s true, diets do not work. And neither does banning certain foods or consciously limiting your calorie intake.

Now, before you start shaking your head, ask yourself; Do you live on convenience food? Even if it is low-fat, low-calorie, gluten free, all natural, etc… How often do you cook? Eat a meal you, yourself prepared? What food is in your home? Is almost everything in your cupboards or fridge processed in one or another way?

Of course, modern eating habits save a lot of time, but it is one of the reasons why relationships and attitude with food can seem totally confusing. These additives, preservatives, chemicals, salt, sugar, colorants and whatever other crap food companies put into these colorful packages mess with our brain, our taste, our emotions, our complete system. We are fooled into craving things which are truly bad for us and we have no idea anymore what real and simple food really tastes like.

Find your way back to simple and real food.

This does not have to happen overnight, but once you start incorporating real, unprocessed food into your daily life, your body will * wake-up * You will effectively clean your system from substances inhibiting weight loss, balance, and over all well being. One step at a time, you will learn to understand the signals your own body gives you. Listen to your body and it will show you the way to a genuinely balanced life!

As the go-to-girl for health/wellness among my friends,family,and also professionally as an Integrative Nutrition Health Coach, I have received lots of emails asking me;

I really want to be better but I just don’t know where to start?!

I went vegan, but it is sometimes so damn hard to keep up. Why can’t I stop thinking about eating cheese?

I’ve been completely gluten-free for months now but I’m still not losing weight. I still have low energy.

It’s things like this I hear from people all the time, and for this reason, I’m sharing something special with you!
Integrative Nutrition 6 Month Roadmap to Health and Happiness

This guide focuses on nourishing yourself with whole (good) foods and creating balance in all areas of your life. It’s a sample of how I work with people to improve health and wellbeing, meeting their personal wellness goals.

I’d love to work with you personally – I’ll be there to inspire you all the way!
Check out my Contact/Services page on this blog.

No More Diet Trend Trauma, OKAY?! If you agree – please like or share this article and tell me what you think in the comment below!

To Your Health!