Category: Blog
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Carbe Diem Pasta: Is This High-Fiber Pasta Worth the Hype?
Can This Rebalanced Pasta Deliver the Taste You Crave Without the Carbohydrate Load? They put the carb into carpe diem when they made Carbe Diem…
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NEAP Protein Gel Review: What This Pouch Gets Right and Where It Falls Short
A science-based nutrition look at the label, the ingredients, and whether this fitness-friendly pouch earns a spot in your day One of my favorite things…
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Is NEAP Foods Protein Gel Worth the Hype?
A Bite-Size Read for Your Health and Waistline One of my favorite things is when someone sends me a product and says, “Have you seen…
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What Does Your Workout Face Say About Your Workout?
Your facial expressions may be part of the mind-body connection that shapes how movement feels Quick question. What does your workout face look like? Not…
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What’s Really Inside Perk Energy’s Tan Mocha Latte
A closer look at the caffeine anhydrous, vitamin D, and wellness trends behind the marketing Amanda S. flagged this one and sent it to me…
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Does This Snack Bar Live Up to the Mental Performance Buzz?
What the ingredient label may tell us about Mosh bars before you take your first bite. Every once in a while, a product seems to…
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Budget-Friendly Wellness for Realistic Healthy Living
Mindful eating tips and everyday habits that cost nothing yet support your body and mind It’s easy to think wellness is expensive. Trainers, supplements, retreats,…
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Your Capacity May Be the Key to More Realistic Wellness
How understanding your capacity can support stress management and sustainable progress You are capable of more than you may realize. What if the reason you…
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A Closer Look at Oath Nutrition Clear Protein
What one label reveals about protein shakes, blood sugar, and today’s wellness trends In my time as a health and lifestyle coach and podcast host,…
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Summer Sunglasses and Eye Health What Your Eyes May Be Telling You About Protection and Wellness
A health and wellness look at sunglasses eye protection and how summer sun exposure can shape long term eye health habits Yesterday marked the official…
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Starbucks Protein Drinks and What They Mean for Protein Nutrition and Choices
A closer look at protein, nutrition and health from a wellness coach perspective When I heard Starbucks was rolling out Starbucks protein drinks, I got…
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Moringa Supplements What a Health Coach Wants You to Know About This Wellness Trend
A closer look at moringa, research, blood sugar, and what to consider before adding it to your routine A Happy Healthy Hub member asked me…
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Royo Baked Goods Review Through the Lens of Science Based Nutrition
What this high-fiber bread can teach us about nutrition, wellness, and making informed food choices One of my health coaching clients sent me their food…
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LMNT Review Through the Lens of Nutrition and Wellness
Are LMNT electrolytes worth the hype or just another wellness trend? If you’ve spent any time in fitness, nutrition, or women’s wellness circles over the…
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Organic Bread of Heaven Review Through the Lens of Nutrition
Simple sourdough, straightforward ingredients, and a reminder that not every food needs nutrition hacks Every once in a while, I come across a product that…
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Why Stability Deserves a Place in Every Fitness Routine
How balance training, quick workouts, and daily movement support long-term wellness You’re probably overlooking stability. I mean stability as in balance, specifically physical balance. Not…
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Premier Protein Review
Is This Popular Protein Drink a Smart Choice for Your Nutrition and Wellness Goals? As a health and lifestyle coach, when a client or someone…
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Jeffing and Running Smarter
How Walk Run Intervals Can Support Exercise Consistency, Endurance, and Overall Wellness I am not a runner. Running makes me feel like I’m going to…
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Arbonne GreenSynergy and EnergyFizz Review
Are These Popular Supplements Worth Adding to Your Nutrition and Wellness Routine? Whenever one of my clients or listeners from the Salad With a Side…
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How Clutter Affects Your Health and Wellness
The Surprising Connection Between Clutter, Stress, and Your Daily Lifestyle Clutter is a health hazard? Certainly, if you trip over it! Though that’s only the…
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Dunkin’ Protein Drinks Review
What These New Protein Beverages Mean for Nutrition and the Ongoing Conversation Around Diet Culture Dunkin’ joined the protein drink trend, and naturally, my Salad…
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Hero Bread Review
Can This Low Carb Bread Deliver on Taste, Nutrition, and Fewer Carbohydrates? I kept hearing ads for Hero Bread on podcasts I listen to, and…
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Aquafaba and Chickpeas Explained
How This Vegan Ingredient Can Replace Eggs While Supporting Creative Nutrition Solutions Have you ever opened a can of chickpeas, poured the liquid down the…
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I Tried Khloud Protein Popcorn From Khloé Kardashian and Here’s What I Think
A closer look at the protein-packed popcorn trend and what’s really inside the bag I was at a friend’s party and tried Khloud Protein Popcorn,…
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Black Beluga Lentils Are a Nutrition Powerhouse You Need to Know About
A closer look at lentils, fiber, protein, and why this variety stands out If you’re a long-time reader of my articles or listener of my…
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Black Beluga Lentils Are a Nutrition Powerhouse You Need to Know About
A closer look at lentils, fiber, protein, and why this variety stands out What if a simple set of numbers could help you improve your…
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IQMIX for “Smart Mouths” or Smart Marketing Hype
A Quick Read for Your Wellness Routine and Waistline Recently, one of my podcast listeners, Jennifer S., asked me to cover IQMIX, the electrolyte powder…
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IQMIX Electrolyte Review: What’s Inside This Supplement and Is It Worth It?
A closer look at the ingredients, nutrition, electrolytes, and health claims behind this popular drink mix Recently, one of my podcast listeners, Jennifer S., reached…
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Is ProDough Whey Protein Powder Just Sweet Hype or Worth Every Scoop
A Smart Look at ProDough Protein Powder for Workout Recovery and Muscle Gain Walk down any supplement aisle or scroll social media and you’ll see…
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Why Holding Hands Supports Mental Health, Stress Reduction, and the Vagus Nerve
A Simple Habit with Powerful Benefits for Physical Touch and Health Valentine’s Day tends to put holding hands in the romance category. I get it.…
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Fairlife Protein Shake Review: A Closer Look at the Nutrition Behind the Popular Drink
Breaking down Fairlife, protein, ingredients, and what these shakes may offer for your wellness routine Do you know Fairlife milk? The blue containers with the…
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David Bars Review: A Closer Look at the Protein Bar Everyone Is Talking About
Breaking down the nutrition, ingredients, protein content, and what these snacks may offer for health and wellness I see new protein bars every day. Most…
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Semantic Satiation and the Power of Words in Mental Wellness
How repetition, affirmations, visualization, and neurology may help us change our relationship with certain words Have you ever heard of inhibition? Or maybe verbal satiation?…
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IQBars Review: A Look at the Nutrition Behind These Protein Bars
Breaking down IQBars, lion’s mane, ingredients, and what these snacks may offer for nutrition and wellness IQBars landed on my radar thanks to one of…
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Taking the Easy Way Out Can Support Your Health Goals
Why making your lifestyle changes simpler may help you rely less on willpower and more on intentional choices Usually when people hear the phrase “taking…
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Rutin Explained: The Antioxidant Nutrient Found in Everyday Foods
A closer look at rutin, nutrition, and how this plant compound may support health and wellness Rutin is one of those nutrients quietly working in…
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Bloom Energy Drinks and the Real Story Behind Energy, Nutrition, and Energy Drinks
A closer look at Bloom Sparkling Energy Drinks, energy support claims, and what the nutrition label can tell us Energy drinks are everywhere these days.…
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Repetition, Brain Power, and Why Your Habits Shape Your Goals and Mental Health
How mindset, repetition, and small habits can support brain power, clarity, and lasting personal goals When I think about repetition, I always come back to…
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Realsy Peanut Butter Dates, Nutrition, and the Truth About Health and Wellness Snacks
A health coach look at Realsy Peanut Butter Dates, real food ingredients, and where these snacks fit in everyday nutrition I am always on the…
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Health and Wellness Habits, Mindset Shifts, and Simple Nutrition Support with D.W.D.S.
A health coach approach to small habits that support nutrition, mindset, and sustainable health and wellness We are in that stretch of the year when…
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Aloha Bar: Is it worth the hype?
A Bite-Size Read for Your Health and Waistline Have you seen Aloha Bars at the grocery store or caught someone snacking on one and wondered…
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The Power of Small Good Deeds
A Bite-Sized Read for Your Health and Waistline We are about a week into November and if you are anything like me Thanksgiving is already…
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CRP and the Clues It Loves to Share
A Bite-Size Read for Your Health and Waistline Today, health data is everywhere and it feels like everyone is tracking something. Smartwatches count our steps,…
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Blue Water and Brain Health
A Bite-Size Read for Your Health and Waistline If you’ve been on social media and follow wellness trends, you’ve probably seen people adding bright blue…
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Sola Carb Bread: Low Net Carbs, High Fiber – But Is It Worth It?
A Bite-Sized Read for Your Health and Waistline Let’s face it. We all love bread, but sometimes it doesn’t love us back. If you’re trying…
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Walnut Brain Fuel
A Bite-Size Read for Your Health and Waistline We live in a time when health advice feels louder than ever. There is always a new…
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The Silent Spread of Liver Disease
A Bite-Sized Read for Your Health and Waistline October is National Liver Health Month which makes it the perfect time to bring attention to a…
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Meet Black Rice: The Little Grain Making Big Wellness Waves
A Bite-Size Read for Your Health and Waistline Black rice, often called forbidden rice, comes with a bit of dramatic flair compared to the white…
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Red Light Therapy: Trendy Toy or Real Science
A Bite-Sized Read for Your Health and Waistline I can’t be the only one who’s seen the social media posts. You know the ones where…
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Slow Down to Speed Up Your Wellness Journey
A Bite-Size Read for Your Health and Waistline We live in a world of speed. Faster Wi-Fi and same day delivery have trained us to…
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Camel Milk and Wellness Sorting Facts from the Hype
A Bite-Size Read for Your Health and Waistline Every so often, a new food trend pops up in headlines claiming it is the next big…
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The Tiny Fruit That Packs Big Wellness Fun
A Bite-Size Read for Your Health and Waistline Dates. Yes, you know them and probably have eaten them before. And no, not a romantic dinner…
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From Overwhelm to Accomplishment: A Simple Mindset Shift for Mental Wellness and Motivation
A Bite-Size Read for Your Health and Waistline We’ve all had those endless to-do lists. I’m sure most of us, myself included, write out a…
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Sweet Tooth Approved? My Take on This Healthy Chocolate Trend
A Bite-Size Read for Your Health and Waistline Show of hands… who else has craved a sweet treat in the past 24 hours? Yep, it…
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Pre-Workout Buzz or Real Boost? My Take on AMIN.O. Energy
A Bite-Size Read for Your Health and Waistline After my podcast episode about creatine, listeners started asking about their favorite pre-workout options. As both a…
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Water Therapy and the Blue Mind: A Guide for Mental Wellness
A Bite-Sized Read for Your Health and Waistline What if the secret to calming your mind and soothing your body has been right here since…
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Healthy Eating Out: Nutrition Tips for Your Next Chick-fil-A Run
A Bite-Size Read for Your Health and Waistline Here’s something that might surprise you: I can find something that fits a balanced diet anywhere. As…
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Is Creatine Right for You?
A Bite-Size Read for Your Health and Waistline Let’s take a little walk down memory lane together. Picture high school gym class, the hockey team…
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What a 1940s Starvation Study Can Teach Us About Weight Loss Today
A Bite-Size Read for Your Health and Waistline This will probably surprise you. From November 1944 to October 1950, the University of Minnesota conducted a…
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Train With Purpose: What Everyday Athletes Can Learn from Olympians
A Bite-Size Read for Your Health and Waistline Summer’s here, and I found myself thinking back to this time last year during the Olympics. I…
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The Midyear Reset: Small Habits, Big Mindset Shifts
Consistency in simple daily actions leads to sustainable change and lasting success. Here we are, halfway through the year, and maybe, if you’re like me,…
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The Simple Habit That Can Improve Gut Health and Digestion
Slow down, chew your food, and say goodbye to bloating while supporting better oral health. We learned to do it as toddlers. We do it…
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Dead Butt Syndrome: Why Sitting Too Long Can Cause More Than Just A Numb Feeling
How walking and movement can help prevent inflammation and keep your glutes alive. Ever heard of Dead Butt Syndrome? No, seriously… It’s a real thing.…
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Panera Bread Made Healthy: How to Keep Balance When Eating Out
Smart menu swaps and simple meal prep tips for feeling good. Let’s take a walk down memory lane. Picture it: a steaming bread bowl filled…
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Purslane: The Overlooked Superfood Growing Beneath Your Feet
A surprising source of nutrients, magnesium, and gut health benefits. I’m willing to bet you’ve seen this superfood before and never gave it a second…
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Promix Bars Review: Are These “Clean” Protein Snacks Really Worth It?
Breaking down the nutrition label, ingredients, and protein quality to see if Promix bars are a smart snack choice. A friend and workout buddy recently…
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Compounding Consistency: How Small Habits Lead to Lasting Change
Tiny daily actions create momentum, prevent burnout, and spark meaningful growth If you’ve read Atomic Habits by James Clear, The Compound Effect by Darren Hardy,…
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The Science of Temptation Bundling
Pairing Joy with Effort to Build Better Habits Have you ever said to yourself, “I can only watch that absurd TV show if I’m on…
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Is Lavender More Than Just a Pretty Scent?Discover what science says about this trending bloom.
Lavender seems to be everywhere these days. From Starbucks’ iced lavender matcha and latte to snack bars, teas, and even skincare products, this fragrant purple…
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What Your Ticklishness May Reveal About Your Nervous System and Wellness
Understanding the connection between being ticklish, magnesium, stress, and the signals your body may be sending you Ticklishness might seem like one of those quirky…
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Gatorade Protein Bars Review: A Closer Look at the Nutrition Behind the Sports Snack
Breaking down the protein, ingredients, and marketing claims behind Gatorade’s popular protein bars Most of us know Gatorade for its sports drinks. Recently, I saw…
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How Rain Can Impact Your Mood, Mental Health, and Overall Wellness
The surprising ways weather can influence our bodies, mindset, and health and wellness routines It’s officially April, and every year I find myself repeating that…
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Tongue Scraping and Oral Health: The Simple Practice That May Support Your Teeth and Wellness Routine
What I learned about tongue scraping, dental health, and the connection between your mouth and overall health and wellness What I learned about tongue scraping,…
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Rucking for Fitness: How Adding Weight to Your Walk Can Create a Stronger Workout
Why this walking trend is gaining attention and what to know before adding weight to your routine If you’ve been following the latest fitness trends,…
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PFAS and Weight Gain: What to Know About Forever Chemicals and Weight Loss Research
Understanding the connection between PFAS exposure, weight management, and the choices that support health and wellness You may have seen headlines or social media conversations…
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OWYN Protein Shakes Review: A Closer Look at the Nutrition Behind the Marketing
Breaking down the ingredients, protein content, and nutrition profile of OWYN protein shakes Readers and podcast listeners often send me products they discover and ask…
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Strengthening Your Mindset for Better Mental Health and Well Being
How small daily practices can support positive thinking, resilience, and your health and wellness journey When it comes to our physical health, we all understand…
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Rice Cakes and Nutrition What You Need to Know Before Reaching for This Snack
A health coach’s perspective on rice cakes, calories, ingredients, and creating snacks that better support your body If you’ve ever followed a diet, you’ve probably…
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Naked Carbs Explained Tips for Lasting Energy
Smart Carb Choices for Sustained Energy The phrase naked carbs has been popping up on social media, leaving people wondering what they are and whether…
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Thirty Seconds to a Happier Brain How Neuroscience and Mindfulness Boost Positivity
How Tiny Mindful Moments Can Transform Your Mood Sometimes 30 seconds can feel like an eon when it’s the ad breaking up your show. Other…
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Velveeta and the Truth About What’s Really in That “Cheese Block”
Unpacking the Ingredients, Nutrition, and Myths Behind America’s Favorite Processed Cheese Admittedly, I spend more time than I’d like on the internet. Given what I…
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Thunderbird Bars
Fuel for Athletes or Just Another Snack? Walking through the energy bar aisle can feel like running a marathon itself. With every wrapper claiming to…
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Understanding the Calcium Paradox and Its Role in Bone Health
How calcium, supplements, and nutrition affect metabolism and support healthy bones Many of you may have heard the term “calcium paradox,” but what you might…
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Bonny Squares as a Wellness Snack
What the Claims Really Mean The food industry is always looking to provide the next so-called healthy snack. Maybe you have seen the ads for…
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75 Hard and the Wellness Mindset
Can Discipline Lead to Sustainable Habits? The start of a new year always seems to bring a rise in resolutions and a fresh wave of…
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Beat the Chaos with S.T.R.E.S.S.
Pause, Breathe, Reflect, Move, Plan, Step Forward We’re coming up on a very tense time of year. I’ve talked about this topic in previous articles…
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Treat Yo’Self Without the Stress
Tricks for Savoring Treats While Keeping Your Lifestyle in Check The leaves are changing color. Temperatures are dropping. Pumpkin spice everything has taken over coffee…
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Tasting Stars + Honey: A Protein Snack Review
A closer look at protein, glycine, and the ingredients behind your next snack I love hearing from you, dear readers and podcast listeners. After my…
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The Power of a Simple Embrace
The science behind touch, stress relief, and wellbeing We’ve all heard the phrase “an apple a day keeps the doctor away.” As a health coach,…
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From Ancient Tables to Your Bowl: Meet Freekeh
Discover how this nutrient-rich grain supports muscle, energy, and versatile meals In the world of grains and mindful eating, we often hear about wheat, rye,…
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Atlantic Eating and S.E.A.D: How Tradition Shapes Cuisine and Lifestyle
Seasonal, local, and mindful eating for a connected lifestyle Earlier this year I kept seeing this all over social media and in articles. Suddenly, there…
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Hero, Victim, and Learner: Choosing Your Lens for Every Moment
How to Try On Each Role When I first heard about the three lenses it caused a five-alarm fire in my head. As a health…
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What’s Really Inside Barebells Bars
A guide to reading the label and knowing what really counts This week, we are taking a closer look at Barebells Protein Bars. I love…
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Anchored in Who You Are
Using triggers and mindfulness to stay consistent When you hear the word anchor, what comes to mind? Are you picturing the anchor of a boat?…
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Corn and Nutrition: What You Need to Know About This Common Crop
A Closer Look at GMO Corn, Nutrition Facts, and Making Informed Food Choices We’ve all had the thought: what happens when corn goes in and…
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Strawberries and Nutrition: The Antioxidant-Packed Fruit Worth Adding to Your Plate
A Closer Look at the Nutrients, Benefits, and Science Behind This Summer Favorite I often hear people’s favorite fun fact about strawberries is that they…
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Crystal Light: What a Health Coach Wants You to Know About This Powdered Drink
A Bite-Size Read for Your Health and Waistline Remember Crystal Light from the ’80s and ’90s? It was one of the original powdered drinks you…
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Is Crystal Light a Good Choice for Hydration? A Look at Nutrition, Ingredients, and Healthy Drink Alternatives
Crystal Light, Water, and What We Really Need From Our Drinks Remember Crystal Light from the ’80s and ‘90s? It was the powder you mixed…
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Inulin 101: A Science-Based Nutrition Guide to This Powerful Plant-Based Fiber
A Bite-Size Read for Your Health and Waistline You know those moments when you read an ingredient list or hear a nutrition term, and you…
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Perfect Bars Nutrition Review: Looking into Protein, Added Sugars, and Weight Management
A Bite-Size Read for Your Health and Waistline I aim to please. Based on an audience request from my Instagram DMs (and yes, I truly…
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The Science Behind Resistant Starch and Smarter Carbohydrate Choices
A Bite-Size Read for Your Health and Waistline For a long time, the conversation around rice focused on brown versus white. More recently, headlines started…
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Wonder Monday Cheesecake Review: A Wellness Coach Looks at Low-Carb Desserts
A Bite-Size Read for Your Health and Waistline One day, my client texted me and raved about Wonder Monday Cheesecakes, saying, “Absolutely, 100% worth it!…
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The Raw Materials of Healthy Living: Why Nutrients Matter
A Bite-Size Read for Your Health and Waistline What do you think of when you hear the phrase raw materials? I tend to picture an…
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Alcohol Alternatives Explained: What to Know About Non Alcoholic Beer and Wine
A Bite-Size Read for Your Health and Waistline Sunny and warm weather is here, outdoor parties are upon us, and with all of that comes…
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Do Sauna Suits Really Work? – What to Know Before Trying Heated Workouts
A Bite-Size Read for Your Health and Waistline Do you remember the 90’s tracksuits made of shiny nylon that barely let air through? The ones…
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Chickpeas That Keep You Full and Fueled
How Chickpeas Support Satiety, Protein, and Essential Micronutrients Let’s face it, plant-based protein is all the rage, which means legumes like chickpeas are making waves.…
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Watercress Wonders: Boost Nutrition with Every Bite
A green packed with vitamins and minerals This leafy green probably isn’t at the top of your shopping list. You’ve probably had it though, even…
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Small Steps, Big Momentum
Simple actions to build momentum and keep your mindset strong If you’re chasing a wellness goal or even a business goal, we’re at that tricky…
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Peanut Butter Upgrade: From Childhood Classics to Natural Satisfaction
Enjoy peanut butter without overdoing it Whether it’s paired with chocolate or eaten straight from the jar, peanut butter is one of those foods I…
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The Power of Music: Fuel Your Endorphins and Focus
Tuning In to Boost Mood and Mind Music for wellness YES! Often, when we think about wellness, we focus on the body or the mind/emotional…
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MSG and You
Making sense of research and everyday choices Whenever I hear the letters MSG, I go straight back to big group dinners at a Chinese food…
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Celsius Unpacked
A closer look at ingredients, herbal boost, and refresh Have you ever had a Celsius? It’s marketed as a “healthier” drink with a long list…
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Forty and Counting
Reflections on milestones, meaning, and becoming How often do you think about milestones and what actually defines one? We tend to picture big birthdays or…
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So…About Onions
A closer look at nutrients, compounds, and prep Serious? Onions? I know this sounds like the opposite of thrilling. They are a pretty polarizing everyday…
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Incorporating Everyday Movement into Your Wellness Routine Can Help Just As Much as the Gym
A Bite-Size Read for Your Health and Waistline Home gyms or some version of them are almost everywhere now. Still, I hear the same refrains…
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Mental Health Starts With Focus: Practical Mindset Shifts That Work
A Bite-Size Read for Your Health and Waistline What comes to mind when you hear the word focus? Maybe it’s the setting on your phone…
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Tofu Could be a Smart Plant Based Protein Source that Supports Women’s Wellness
A Bite-Size Read for Your Health and Waistline Tofu is one of those foods that sparks a lot of opinions. Whether or not you have…
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Asparagus Helps Digestion, Supports Your Heart, and Contains B Vitamins… Maybe You Should Give it Another Try.
A Bite-Sized Read for Your Health and Waistline I get it. Asparagus can be polarizing. If it’s not cooked well, it can turn mushy and…
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Flavonoids in Food: How Luteolin Supports Cognitive Function
A Bite-Size Read for Your Health and Waistline So many of us today feel challenged by concentration and seasonal issues. While they can feel unrelated,…
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Improving Mental Health Through Laughter and Connection
A Bite-Size Read for Your Health and Your Waistline You’ve probably heard the saying that laughter is the best medicine. I’ve been thinking about that…
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What Science-Based Nutrition Tells Us About Autophagy, Fasting, and Longevity
A Bite-Size Read for Your Health and Waistline Buckle up, health enthusiasts. Let’s talk about anti-aging, fasting, and the ketogenic approach. These topics spark curiosity…
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Is Powdered Peanut Butter Worth It? – A Health Coach’s Take
A Bite-Size Read for Your Health and Waistline I have to be honest. I LOVE peanut butter. Earlier in my life, during my old dieting…
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Muscle, Fat, and the Truth About Weight
A Bite-Size Read for Your Health and Waistline We’ve all heard the phrase that muscle weighs more than fat, but where does that even come…
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Your Genes, Your Rules
A Bite-Size Read for Your Health and Waistline. In the endless chase for the “perfect” body shape, especially as a new year begins, we often…
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Flexibility in Your Everyday Routines
A Bite-Size Read for Your Health and Waistline. Humans are creatures of habit. We naturally seek the familiar in the middle of the unknown. Think…
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Sip Smarts: Rethinking Your OJ Habit
A Bite-Size Read for Your Health and Waistline I think it’s safe to say that growing up, most of us were told to drink orange…
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Quinoa Love: Tiny Seed, Big Impact
A Bite-Size Read for Your Health and Your Waistline Quinoa, an ancient seed often mistaken for a grain, has been gaining attention in recent years.…
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Be Your Own Rehab Coach: Tips for Mobility and Recovery with Mike Beecher
You can feel better, every day, with these tools and tips How are you feeling physically? Many of us experience neck stiffness after long hours…
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Cottage Cheese Cravings
A Bite-Sized Read for Your Health and Waistline Cottage cheese had a moment in 2023. If you spent much time on Instagram or TikTok, you…
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The Whole Power of Pomegranate
A Bite-Sized Read for Your Health and Waistline Whether I am sprinkling those ruby jewels over a salad, adding them to a smoothie bowl, or…
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Cabbage Is Having a Moment
A Bite-Size Read for Your Health and Waistline It is a seasonal food and, in my humble opinion, wildly underrated, so let’s give cabbage a…
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Cauliflower and the Case for Whole Foods
A Bite-Size Read for Your Health and Waistline “My kids call it white broccoli,” he said. A client shared this while we were tossing around…
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Processed Food and the Choices That Shape Your Health
A simple look at food labels whole food options and conscious choices that help you feel supported every day Whether you realize it or not,…
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Beets That Help You Feel Energized and Nourished
A simple look at the nutrients fiber and natural compounds in beets that support circulation digestion and everyday wellness As a kid we saw them…
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A Closer Look At Grapes
A friendly look at how grapes offer vitamins minerals antioxidants and carbs that make them a smart snack for everyday health People love to tell…
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Pumpkin Power for the Fall Season and Your Everyday Wellness
A simple look at the vitamins fiber and health benefits in pumpkin and how it can support immunity all season long It is officially the…
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Progress You Can Feel Even When the Numbers Do Not Tell the Whole Story
A simple look at why measurements fluctuate and how to stay confident on your wellness path In our pursuit of progress we often look for…
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Salad Dressing Choices That Support Your Body
A Simple Look at Oils Preservatives and What Helps You Feel Your Best Salad dressing has been blamed for getting in the way of weight…
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Couscous and Your Carb Choices
What This Quick Grain Really Brings to the Table I remember in the height of my dieting days looking for something that would give me…
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Pea Protein and Your Body
The Real Story Behind This Plant Based Choice For the longest time peas were known as the green mushy things kids avoided. These days they…
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Resiliency, Motivation, and the Sneaky Saboteurs That Hold You Back
A Bite-Size Read for Your Health and Waistline When we work toward our nutrition and wellness goals, we tend to zero in on the big…
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Why Kelp and Other Seaweeds Deserve a Spot on Your Grocery List
A Bite-Size Read for Your Health and Waistline Seaweed often gets lumped into the sushi category, but it is actually an incredibly diverse family of…
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Guided Meditation for Motivation and Mental Wellness on Low Energy Days
A Bite-Size Read for Your Health and Waistline Let’s be honest. We all know the feeling of not wanting to exercise or do much of…
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All About Popcorn: How to Enjoy the Movie Theater Snack Healthfully
A Bite-Size Read for Your Health and Your Waistline With Barbenheimer all the rage, everyone is finding their way back to movie theaters, and my…
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Everything You Need to Know About Skincare and Ultraviolet Radiation
Summer is in full swing, and we finally get to enjoy the outdoor fun we’ve been waiting for all year! Beach days, pool time, picnics,…
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Simple Organization Tips to Create Calm and Increase Productivity
16 Ideas for August to Get Ahead of the Fall Season While summer can be exciting with days by the water, gatherings with family and…
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Yawning Explained: A Health and Wellness Look at Energy, Fatigue, and Temperature Changes
A Bite-Size Read for Your Health and Your Waistline How many times has this happened to you? You are chatting with family and friends or…
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Check your pulse: It Can Tell You More Than You Think About Your Overall Cardiovascular Health!
A Bite-Size Read for Your Health and Your Waistline Most often, we think of cardiovascular health in terms of cholesterol numbers, yet there are other…
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Managing Acid Reflux by Supporting Gut Health Naturally
A Bite-Size Read for Your Health and Waistline When most people think about heartburn, they assume it is caused by too much acid or high-acid…
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Sipping on Science: The Real Tea on Hibiscus, Antioxidants, and Metabolic Health
A Bite-Size Read for Your Health and Waistline There’s nothing quite like an iced hibiscus tea during the dog days of summer. It’s refreshing, vibrant,…
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Celebrate Summer with Positivity: How to Enjoy Food, Fun, and Freedom Without Regret
Guidance from a Health Coach at Your Fingertips It’s the heart of summer, which means fireworks, parades, beach days, pool parties, and plenty of barbecues.…
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Get Your Green Beans On
A Bite-Size Read for Your Health and Waistline Do you remember being a kid and dreading green beans for dinner? Often the canned version was…
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No More “See Food” Diet
A Bite-Sized Read for Your Health and Waistline Nope, that’s not a typo in the title! Maybe you’ve heard the joke about the “see food…
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Feel Good in Your Skin This Summer
Originally published in Wholistique Self-Compassion, Confidence, and Mindful Choices Summer is here, which means days at the beach or pool and clothes that show more…
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Oat Milk vs Other Dairy-Free Milks
A Bite-Size Read for Your Health and Your Waistline Plant-based milk alternatives are more popular than ever. Oat milk has taken both grocery store shelves…
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No Gym, No Problem: Soleus Push-Ups for Metabolic Health
A Bite-Size Read for Your Health and Waistline We often hear about high intensity interval training as the best way to boost metabolism, burn calories,…
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Turn Your Vision Board into a Tool for Personal Growth and Success
A Bite-Size Read for Your Health and Your Waistline With a new season, a new year, or a new chapter in our lives, we often…
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Healthy Habits for Mindful Eating and Smarter Portions
A Bite-Size Read for Your Health and Waistline So, who else has a hard time throwing away food? Show of hands! This is a little…
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Antifragile Health Habits for Mind, Body, and Life
A Bite-Sized Read for Your Health and Waistline Have you heard the term antifragile? It’s a concept that means we become stronger after exposure to…
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Antioxidants, Detoxification, and the Magic of Glutathione
A Bite-Size Read for Your Health and Your Waistline When we talk about health and nutrition, antioxidants and free radicals always come up. Free radicals…
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Forget the Fads—Wellness Begins with You
A Bite-Size Read for Your Health and Waistline It all comes from within. Every year, when National Nutrition Month rolls around, I’m reminded that eating…
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A Little Hemp Goes a Long Way
A Bite-Size Read for Your Health and Waistline Have you seen hemp in your grocery store? With the craze around plant-based products, hemp is showing…
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Chia Seeds and Your Health
How These Tiny Superfoods Support Fiber, Weight Management, and Reduce Inflammation Chia seeds have taken the wellness world by storm, and for good reason. These…
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Raising Healthy Kids: How to Build Better Nutrition Habits as a Family
From balanced portions to positive food language, small steps can make a big difference in helping kids grow up healthy and confident. How to talk…
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Black Cohosh: The Natural Supplement Supporting Menopause, Pain Relief, and Mental Health
From easing hot flashes to balancing mood, this traditional herb may offer women gentle, science-backed support for hormonal health. Have you heard of black cohosh?…
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Stop Starting Over: How to Keep Going When Healthy Habits Slip
A small shift in mindset can help you refocus, continue your progress, and stay motivated We’ve all said it. “I’ll start on Monday.” “I’ll start…
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Chromium: The Overlooked Mineral That Supports Blood Sugar, Energy, and Hunger Control
From better insulin response to fewer cravings, here’s how this essential nutrient helps your body stay balanced. Often overlooked but incredibly important, chromium is an…
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Ozempic and the Weight Loss Hype: What Celebrities Aren’t Talking About
From quick fixes to real health risks, here’s what you need to know about using medications like Ozempic for weight loss. This week we’re talking…
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How the Plant Supports Stress Relief, Pain Management, and Everyday Balance
From CBD to THC, here’s what to know about the health benefits, safe use, and evolving research behind cannabis. Cannabis has become a major talking…
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Spice It Up: The Real Health Benefits of Spicy Food
From better digestion to weight loss and mood support, adding a little heat might be just what your wellness routine needs. Are you someone who…
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Why Mistakes Are the Secret to Health and Wellness Success
Perfection won’t get you there: progress, change, and the right mindset will. I see it all the time. My clients set their goals, make a…
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Title: Saffron: The Golden Spice with Powerful Supplement Potential
From mood support to heart health, this ancient ingredient is proving to be more than just a kitchen staple Saffron? Yep, that bright orange-red spice…
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Are Overnight Oats Really a Healthy, Quick Breakfast? A Science-Based Look
A Bite-Size Read for Your Health and Waistline Overnight oats have officially taken over, holding their own spot in grocery stores and trending all over…
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Just Two Brazil Nuts a Day Can Boost Heart Health and Balance Your Diet
A Bite-Size Read for Your Health and Your Waistline You know when you grab a container of mixed nuts and spot those big, oval-shaped ones…
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Can “Healthcare 3.0” Combine Science and Kindness for Better Overall Care?
A Bite-Size Read for Your Health and Your Waistline I wish I had a nickel for every time someone told me they went to the…
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Heart Health Made Simple: Boost Metabolism, Balance Cholesterol, and Support Your Physical Wellness
Originally published in Wholistique Hello to the lovey-dovey, red and pink colored month of February! (Insert eye roll.) While many people make plans for romancing…
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Trusting the Process: The Bamboo Tree and Your Inner-strength Journey
Have you ever heard the tale of the bamboo tree? It’s one of those folktales that stays with you long after you’ve heard it. I…
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Healthy Eating Starts With Awareness—Even When Watching Cooking Shows
A Bite-Size Read for Your Health & Waistline I have to believe you’ve been there too. Sitting on the couch, watching TV, and suddenly a…
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Rethinking “I Am” vs. “I Have”: A Health Coach’s Take on Words and Self Image
A Bite-Size Read for Your Health and Waistline I have always been a stickler for the words we use. Maybe it started with the tutor…
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Are Hot Dogs Really That Bad For You? A Science-Based Look at Processed Foods and Artificial Additives
A Bite-Size Read for Your Health and Waistline Listen, everyone enjoys a hot dog at a summer barbecue or a baseball game. During the off-season,…
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Consistency Over Intensity: A Wellness Coach’s Guide to January Goals and Healthy Habits
The Key to Goals: Consistency vs. Intensity Welcome to January, the time when everyone feels inspired to make changes and chase new goals. The New…
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The Power of Give and Take: Tuning Into Your Echo This New Year
A Bite-Size Read for Your Health & Waistline Well, the New Year is officially in full swing. I hope this season brings you incredible opportunities,…
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Winter Skin Survival Guide
Originally published to Wholistique How to keep your skin healthy, hydrated, and glowing all winter long! The seasons are changing. As the air turns colder…
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The Mental Shortcut to Achieving Your Biggest Goals
How imagining success rewires your brain to make your dreams real What do you truly want out of life? Think deeply about your big dreams…
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More Than Just a Festive Flavor
Exploring the surprising health benefits of peppermint beyond candy canes and holiday treats If December had a signature flavor, peppermint would surely be it. From…
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What You Need to Know About GMOs – Now Called BioEngineered Food
Navigating the new food labeling rules and what “BE” means for your health choices Genetically Modified Organisms, or GMOs, have been a hot topic for…
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Master Your Holiday Season
Originally published in In Fitness and In Health Simple strategies to maintain your health and happiness through the busiest months of the year The months…
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The Truth About One Bars
Why your taste buds might outgrow protein bars and what’s really inside those trendy snacks I remember back in my Weight Watchers days, Fiber One…
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Coconut Water Craze Explained
Why this tropical drink deserves a spot in your fridge You’re cruising the grocery aisles hunting for your favorite sparkling water when suddenly you’re surrounded…
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Fizz Facts You Need Before Your Next Soda
Why swapping sugary soda for balsamic vinegar probably isn’t the answer, and what to sip instead You may have seen the latest social media trend…
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Gum Smack or Setback
The unexpected ways chewing gum could help or hurt your health Chewing gum is one of those weird habits that feels like it belongs in…
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The Four Minute Workout That Actually Works
What if all it took was one song’s worth of effort to see real fitness results? If I could have any superpower, I’d teleport. No…
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Better Mornings Without the 4am Alarm Clock
A realistic look at routines that serve you and still let you hit snooze Mornings can feel like an Olympic event. Between waking up (read:…
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More Than Just Crunch
How one humble stalk supports your gut, immune system, and even your mood Celery. Are you picky about it? You’re not alone if you love…
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The Superfood Hiding in Your Jack O’Lantern
Why these seasonal seeds deserve a permanent spot in your pantry Jack o’lanterns and Halloween mean more to me than most. Sure, it starts like…
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A Sprinkle of Cinnamon and a Dash of Science
How this cozy spice might support your heart, blood sugar, and even your breath Whether it’s apple cinnamon season or pumpkin spice taking over every…
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Check Yourself Without Wrecking Yourself
Ditch the diet noise and stick to a foundation that actually supports your health Keto! Paleo! Whole30! Intermittent fasting! Weight Watchers! Noom! Eat less! Eat…
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Work the Globe Without Leaving Your Kitchen!
Spice up your go-to foods with international flair It’s all about the global view. No, not your passport or flight itinerary, this is about mentally…
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Calories, Cravings, and That Pink Elephant You Keep Thinking About
Rethinking nutrition advice and changing the way we talk to ourselves for lasting health winsOriginally published in In Fitness and In Health Seeing yellow school…
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What’s the Buzz About Quercetin?
Why is this the most Googled nutrient in 2021? If you haven’t heard of quercetin yet, you’re not alone, but it was actually the most…
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Smoothies Aren’t Always the Healthy Snack You Think They Are
How to sip smarter and avoid hidden sugar traps in your favorite blended drinks When you think of healthy foods, do smoothies pop into your…
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Green Coffee: What It Is, What It Isn’t, and What It Can (Actually) Do for You
Still hearing the buzz about green coffee? Let’s clear up the confusion and spill the science How would you take your green coffee? Cream and…
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Integrity: The Secret Ingredient to a Healthier You
How Keeping Your Word to Yourself Builds Confidence, Commitment, and Lasting Wellness When we think about the word integrity, we often associate it with how…
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“Can’t” vs. “Unwilling”
What Are You Truly Willing to Do for Your Health, Happiness, and Growth? How many times have you caught yourself saying, “I just can’t fit…
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The Nocebo Effect: When Negative Expectations Sabotage Our Health
How What You Think Can Shape How You Feel, For Better or Worse We’ve all heard of the placebo effect, that phenomenon where an inactive…
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Huperzine A, A Herb for Memory Focus and Maybe a Few Laughs
The Ancient Plant Compound That Might Help You Remember Where You Put Your Keys This one might be new to your supplement shelf, but it’s…
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Telling Yourself Don’t Doesn’t Work
What to Say Instead If You Actually Want to Change Your Habits Ever try to talk yourself out of a craving? “Don’t eat that.” “Don’t…
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Catalina Crunch: The Crunchy Snack That’s Not Quite
My Honest Take on the High-Protein Low-Sugar Trendy Treats Have you seen those minimalist, colorful bags popping up in the cereal aisle or following you…
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Alkaline Water is Trending But Should It Be in Your Cart?
What You’re Really Paying for When You Buy That Fancy Bottle of H2O You’ve probably spotted it by now. Sitting neatly on the shelf next…
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Who Really Wins the Wellness Game
Why the Best Plan Might Be a Mix of Both and Neither Forever “Go hard or go home” is one way to live. But then…
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Resveratrol Real Talk
Why That Glass of Red Might Not Be the Heart Hero You Hoped For Red wine is healthy? I’m in! Honestly, any excuse to keep…
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Green Juice Hype
What You Really Need to Know About Your Veggie Drinks We see it everywhere, the green juice. It’s like the unofficial badge of a healthy…
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Stay Cool and Glow Bright This Summer
How to hydrate right protect your skin and enjoy seasonal foods like a pro Originally published in In Fitness And In Health The hottest days…
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Gluten Truths You Need to Know for Your Gut and Health
Why gluten isn’t the enemy for most and how to figure out if it really affects you Gluten is the magic behind the perfect chew…
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Sweet and Juicy Summer Starter
How to enjoy watermelon without spiking your blood sugar Get excited because it’s summer-ish and nothing screams summer quite like biting into a cold, juicy…
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Doing It or Dodging It
Why small steps and a 5 second countdown are all you need to build momentum Everything we do—or don’t do—boils down to just that: doing…
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Food Baby or Gut Check
Simple ways to support digestion that go beyond popping a probiotic We’ve all had those moments. You eat a big meal, feel your waistband get…
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The Brain Protein You’ve Never Heard Of That’s Running the Show
A look at BDNF and how food sleep sunshine and friendship could be your secret mental health tools As Mental Health Month comes to a…
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Fast Food Isn’t Just at the Drive-Thru
How we turned healthy meals into the wrong kind of fast food and what to do instead What’s the first thing that comes to mind…
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The Great Cilantro Divide
Why it tastes like soap to some and superfood magic to others Cilantro is one of the most polarizing ingredients out there. I have friends…
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Leftovers Don’t Have to Last Forever
How to rethink party food without letting your holiday turn into a holi-week The weather’s warming up, which means we’re headed into that glorious stretch…
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Not Your Average Birds and Bees Talk
Why Sex Ed Isn’t Just About Sex and What Everyone Needs to Know Talking to kids about sex, consent, and body image can feel like…
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Meet the Power of Ginger
This spicy staple might be the easiest health hack your kitchen is already holding Remember when you were a kid and your stomach hurt? Someone…
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The Best “Tarian” You’ve Never Heard Of
Move Over Keto & Vegan It’s Time to Embrace the Varietarian Lifestyle We’ve heard it all: vegetarian, vegan, pescatarian, and now even meatatarian! Then there’s…
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Soy Sauce’s Healthier Cousin: Meet Liquid Aminos
This Umami-Packed Seasoning Might Be the Pantry Upgrade You Didn’t Know You Needed Liquid aminos… “liquid who?” I hear you. If the word “aminos” rings…
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Hot Dog! What’s Really Inside America’s Favorite Ballpark Snack?
Baseball, BBQs, and a Closer Look at the Classic Frankfurter Baseball season is here, and Opening Day is underway! With America’s favorite pastime comes one…
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Navigating Your Health Goals One Zigzag at a Time
Why Lasting Results Don’t Happen in a Straight Line And Why That’s a Good Thing You’ve probably been on a sailboat before, maybe with a…
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Clean Your Kitchen and Your Cravings
How to Spring Clean Your Pantry Tools and Mind for a Healthier You Spring is coming, which means it’s time for the annual “let’s clean…
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Basil Is More Than a Pizza Topping
How This Leafy Green Herb Helps With Stress Support Blood Sugar and More When you think of basil, your mind probably goes straight to pizza,…
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CoQ10 Sounds Like a Droid But Acts Like a Superhero
Why this unsung antioxidant might be the cellular energy booster your body’s been missing Vitamin D, vitamin C, vitamin this and that, nutrition sometimes feels…
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Goat Milk Got You Curious!
Why This Grassy Sip Might Be the Moo-less Milk Upgrade Your Gut Has Been Waiting For There’s always a new trendy milk alternative making the…
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From Gummies to Gut Checks: What to Know Before You Buy Supplements
My Opinion on What 5 Vitamins To Take* Walking through the “healthy living” section of the grocery store is like entering a jungle of good…
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Sweet Talk: Settling the Buzz About Honey
A sticky situation with natural sugar and what to know before choosing your team Are you team honey or team sugar substitute? This might sound…
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Sip, Sip, Hooray! The Real Scoop on Apple Cider and Apple Cider Vinegar
Clearing Up the Confusion and the Science Behind Apple Cider Vinegar’s Health Claims Growing up in Michigan, apple cider was basically my jam. I could…
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Oatmeal for a Heart-Healthy, Busy Morning
Why steel-cut oats beat instant and quick oats for blood sugar balance and how to prep them for your hectic schedule Do you find yourself…
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Are Flavor Syrups in Coffee Sweet Bliss or Sugar Bombs?
Sweetness Is a Habit (and a Sneaky One) Whether your go-to coffee stop is Starbucks, Dunkin, or your favorite local café, you’ve likely noticed a…
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Eating Out Doesn’t Have to Mean Derailing Your Goals
Here’s How to Stay Balanced Going out for work dinner, brunch with friends, or a cozy date night can feel overwhelming when you’re trying to…
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Is Spirulina the Superfood Everyone Says It Is?
Let’s Talk Blue-Green Algae Have you heard the buzz? There’s a superfood making waves across wellness spaces, and it’s not your average kale or quinoa.…
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The Trend of Carb Cycling
Worth the Hype, or Just Another Diet Distraction? Carb cycling is one of those nutrition trends that keeps popping up, especially in a world that’s…
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Mango Maybes and Mango Yays
The Sweet Truth About This Nutrient-Packed (But Sugar-Heavy) Fruit mangos. They’re sweet, juicy, and taste like sunshine—but they’re also one of the more controversial fruits…
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Ditch the Scale Drama
Start Measuring What Really Matters What happens when we step on the scale? We see a number… and our whole mood changes. Sometimes we feel…
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Nature’s Stress-Busting Secret
Ashwaganda’s power over stress, energy, and hormonal balance Maybe you’ve seen it tucked into a bottle of gummies, mixed into pre-workout powder, or marketed as…
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Holiday Joy Without the Health Hangover
Feel great through the season with simple wellness strategies December has arrived, and with it comes all the festive magic: snow-dusted mornings, the scent of…
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Is V8 Just a Veggie Impostor in a Can?
Can veggie juice really count as a serving of vegetables? Do you remember the commercials? Someone would smack their forehead and say, “I could’ve had…
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Why Matcha Packs a Punch
This green tea deserves a place in your daily routine Drinks, desserts, popcorn topping — oh my! Matcha seems to be everywhere these days. It’s…
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DentalSlim: Innovation or Red Flag?
Breaking down the science and controversy behind this weight loss device In the world of diet trends, we’ve seen some wild ideas: cabbage soup diets,…
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When Motivation Tanks, and Your F*cks To Give Are Running Out
What to do when you’re tempted to throw in the towel on healthy habits Fair warning, there’s only reality and profanity ahead. We’ve all been…
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I Have a Gut Feeling About Aloe Vera
How aloe vera supports digestion, inflammation, and gut health We typically think of aloe as something we slather on after a sunburn or maybe when…
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Intuition Meets Indulgence In the Holidays
Enjoy the holiday table while honoring your body’s cues It’s November and we’re officially in that festive whirlwind between Halloween and New Year’s. It’s the…
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Flip the Flour: Smarter Swaps for Better Bakes
Swap smarter flours to boost nutrition without sacrificing taste You might not bake every weekend or whipping up five-course meals on the reg, but if…
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Is the Danger Behind Food Additives Real?
Uncovering the Truth behind Popular Opinions I’ll be the first to throw my hands in the air over what’s allowed to pass as food in…
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Ghee Whiz! Is This Clarified Butter Good for You?
The Lactose-Free Alternative Option Worth Consulting You’ve heard of butter. You’ve heard of margarine. You’ve probably even heard of “I Can’t Believe It’s Not Butter!”…
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Omega-6s and How They Work
Oh-Mega Bust or an Oh-Mega Hack? You’re standing in the supplement aisle of the health food store, staring at a sea of labels. Your doctor…
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Candy and Where It Sits in Your Pantry
Originally published in In Fitness and In Health Enjoying Yourself No Matter What Happy fall! The air is crisp, the holidays are on the horizon,…
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Collagen in Real Time
The Literal Glue for Your Wellness What if I told you one of the most important nutrients in your body is something most people only…
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Bone Broth, the Ultimate Home Remedy
Take Your Comfort Meal to the Next Level Bone broth is basically your favorite soup’s overachieving cousin. Made by simmering animal bones and connective tissue…
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How to Count Sheep for Better Sleep
Originally published in In Fitness and In Health Why is Sleeping so important, and how to become a pro at it Some of us start…
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Should You Choose Butter for Better Keto Nutrition?
Your Guide to Keto Fat Choices and Better Nutrition Butter used to be universally understood as a delicious yet unhealthy addition to your morning toast…
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How 2 Minutes of a Full Body Workout Can Boost Your Fitness
A Quick and Easy Full Body Workout to Support Fitness, Weight Loss, and Daily Movement You’ve heard it. “Sitting is the new smoking.” And honestly,…
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Is the Air Fryer a Healthy Win or Just Hype?
A Bite-Size Read for Your Health and Your Kitchen Appliances It’s kind of wild how fast the air fryer became one of the most talked-about…
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Why “Calories In, Calories Out” Doesn’t Work for Real Weight Loss
A Bite-Size Read on Diet, Calorie Counting, and Sustainable Wellness We’ve all heard it. “Calories in, calories out.” Or “just burn more than you eat.”…
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Why Spinach is a Nutrition Powerhouse for Your Wellness Goals
A Bite-Size Read on Protein, Calcium, Iron, and Real-Life Wellness Wins Remember when your parents told you to eat your greens because they were “good…
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The Mental Health Shift That Led to Rebirth
How Letting Go of My Old Identity Brought Me Back to Life From the moment we enter this world, we start carrying things that aren’t…
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How to Read Nutrition Labels for Protein While Grocery Shopping
A Bite-Sized Guide to Protein, Wellness, and Weight Loss Reading nutrition labels while grocery shopping can feel like decoding a secret language. Between calories, carbs,…
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Feeling the Pressure? How Sleep and Stress Impact Your Mental Health and Wellbeing
Originally published in Wholistique A Friendly Guide to Managing Stress and Anxiety While Supporting Sleep and Your Overall Wellbeing Your boss calls you into his…
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Is Your Breakfast Bar Lying to You? What to Know About Protein, Carbs, and Nutrition in Rx Bars
A Bite-Size Read on Building a Smarter Breakfast with the Right Protein, Fiber, and Carbs Let’s talk about breakfast. Some days start slow with a…
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Got Guilt?
A Bite-Size Read for Your Health, Your Sanity, and Your Waistline The day was nonstop chaos—back-to-back meetings, last-minute fires to put out, and absolutely no…
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Get Cultured on Yogurt
A Bite-Sized Read for Your Health, Your Gut, and Your Waistline Yogurt: it’s one of those foods people seem to either swear by or avoid…
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Fermented Food Frenzy: What You Should Know for Gut Health and Weight Loss
A Bite-Sized Read for Better Nutrition (and a Happier Belly!) You’ve probably noticed the word “fermented” on things like yogurt, cheese, or maybe even wine.…
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How to Make Meal Planning Work in Three Simple Steps
Trust Me, It’s Not What You Think: This Is a Realistic and Totally Doable Approach! Originally published in In Fitness and In Health You’ve definitely…
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Say Cheese (Without the Cheese): Why Nutritional Yeast Belongs in Your Pantry
This dairy-free seasoning is a game changer for plant-based eaters, picky kids, and anyone looking to level up their meals! Whether you’re a full-blown cheese…
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Rethinking Rewards: Why Your Ice Cream Habit Isn’t Helping
We’ve been trained to soothe and celebrate with food, but that’s not real progress or true well-being. We’re sad… cookies. It’s hot… ice cream. Work…
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Cracking the Egg Myth: Why Yolks Deserve a Place on Your Plate
Forget the cholesterol scare – eggs are nutritional powerhouses to stop fearing! Rocky Balboa chugs five raw eggs for breakfast. My neighbor, who’s super health-conscious,…
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Are Pickles Healthy? Nutrition Tips on the Health Benefits of Pickled Cucumbers and Natural Fermentation
What Pickles Really Mean for Your Diet and Your Health As we get ready for the Fourth of July weekend, chances are you’re already picturing…
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Achieving the Perfect Beach Body: Healthy Weight Management Tips for Women
Good News: No Fad Diets Required Originally published in In Fitness and In Health As I scroll through Instagram, I see endless pictures of people…
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How Vitamin D Supports Health: Benefits, Sources, and Tips for Optimal Levels
Understanding the Role of Vitamin D in Your Health and How to Boost Your Levels Summer is finally here, and with it comes more sun…
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Understanding Fermentable Carbohydrates: How a Low-FODMAP Diet Can Improve Your Digestion and Health
Your Friendly Guide to FODMAPs, Fermentable Carbs, and Feeling Good Yes, it’s FODMAP, not foodmap, like a lot of us think when we first hear…
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Are Peanut M&M’s Good or Bad for You? A Realistic Wellness Take on Candy and a Balanced Diet
A Bite-Sized Perspective on Candy, Cravings, and Your Wellness Goals As the world has started buzzing again post-COVID, chances are you’re heading out a little…
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Nightshades Might Not Be Everyone’s Best Friend
Understanding potential sensitivities to tomatoes, peppers, and more Have you ever read an article telling you to skip the nightshades? Maybe a friend recently said,…
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Bagels That Work for You
Making smarter choices when you crave a classic bagel As a New Yorker, I know a thing or two about bagels. They can be savory…
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B Vitamins Deserve the Spotlight
Why B vitamins are vital for energy and overall well-being Ever have one of those days where a coworker calls out and suddenly everything at…
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Be Conscious of B Vitamins
A Bite-Size Read for Your Health and Your Waistline Ever have those days in the office where one person didn’t show and now the whole…
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Stay Social Without Sabotage
Tips for enjoying social events while keeping your health goals intact Published in In Fitness And In Health Your friends are ready for a night…
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Olive Oil Is the Kitchen Staple That Loves You Back
The heart-healthy benefits of cooking with olive oil If you’re anything like me, olive oil is your default cooking companion. And just like me, you’ve…
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Antioxidants Are Doing More Than You Think
How antioxidants protect your body and support healthy aging What Are Antioxidants Really? How many times have we heard this word? It’s everywhere. Commercials, food…
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Raisin Bran Isn’t the Breakfast Hero You Hoped For
A closer look at what’s really inside your favorite cereal Raisin Bran often seems like a better choice when it comes to cereal. The word…
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Macros Made Simple
Understanding proteins, fats, and carbs without the confusion It was one minute to midnight on December 31st. As the clock turned, my best friend and…
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Sleep Better Tonight: 3 Tips for Sleeping Well
Simple habits to improve your rest and recharge your body And How to Increase WFH Effectiveness Let’s talk about why you’re waking up exhausted. Do…
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The Ancient Grain with Modern Superfood Powers
Discover how amaranth boosts your nutrition and supports wellness This might feel like a revelation, but it turns out there’s a plant based food that’s…
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What’s Really Inside Gummy Vitamins and How They Affect Your Health
The sweet truth about gummy vitamins Let’s take a moment and think about those classic Flintstones chewables. Whether they sat on your childhood breakfast table…
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Nutrition Nugget: Why Carrots Are a Healthy Snack for Weight Loss and Wellness
Carrots: A Sweet and Crunchy Snack That Supports Your Health Goals Imagine this: you’re running late and searching for a snack that’s healthy yet quick.…
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Best Thing to Drink in the Morning? Spilling the Coffee Beans on Weight Loss and Health
Sip Smart: What Your Morning Drink Says About Your Health It’s morning. You’re barely awake, reaching for what feels like survival fuel. Coffee, right? That…
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Nutrition Nugget: Cue Cucumbers for Hydration, Skin Health, and Everyday Wellness
Bite-Size Tips for Your Health, Hydration, and a Bit of Beauty, Too Let’s talk cucumbers. Yes, the same veggie you’ve seen chilling on someone’s eyes…
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Nutrition Nugget: Is Flavored Seltzer Healthy and Hydrating Like Water?
Seltzer, Hydration, and Health: What You Really Need to Know Before Cracking Open That Can You’re sitting at your desk, staring down another glass of…
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The Cereal Killer: What Your Breakfast Might Be Missing (And How to Fix It)
A Quick Breakfast Fix That Actually Keeps You Full Let’s talk breakfast. We know it should be a powerhouse meal that keeps us full and…
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Health Benefits of Nuts: A Quick Nutrition Guide
Nuts: What They Really Do for Your Body and Your Goals Nuts come in all shapes and sizes… and not just your friends (bah dum…
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Nutrition Tip: Master Your Ingredients IQ for Smarter Grocery Shopping
Choosing better-for-you foods doesn’t have to feel like decoding a secret language. I remember those early days of my own health journey, standing in the…
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Holiday Eating Tips: How to Stay on Track Without Halting Your Progress
Bite-Sized Reads to Help You Stay on Track This Holiday Season Ah, the holidays. They bring love, warmth, friends, family and let’s be honest—a whole…
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Why Bananas Are More Than Just a Snack – Health Benefits and Metabolism Secrets Revealed
Banana Health Benefits: Nutrients, Ripeness, and Impact on Metabolism Let’s get this out of the way—cue Gwen Stefani! “It’s bananas! B-A-N-A-N-A-S!” But for real, when…
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The Power of Muscle: How Body Recomposition Boosts Your Metabolism and Health
Why Building Muscle Is Key to a Leaner, Healthier You We all know about muscle, but many of us aren’t sure why it’s so important.…
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BLTs and Willpower: What’s Sabotaging Your Weight Loss
Snack Smarter Without Sabotaging Your Goals My nephew pushes his not-so-empty plate of chicken tenders toward me. We’re all still at the table, but he’s…
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Weight Loss Tips and Motivation to Beat the “Poor Little Ol’ Me” Feeling
Mini Mindset Shifts That Support Your Waistline and Your Why So you’re in a funk. Yeah, I’ve been there too. Starting a new routine or…
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Raising Your Glass to Choices!
Congrats, you made it to the end of 2020! Or maybe you just made it to a random Tuesday night because, well, quarantine life. Whether…
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Getting Friendly With Fiber
How fiber supports digestion, fullness, and overall wellness You have heard me say it before if you have read my pieces and I will say…
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The Real Deal With Trans Fat
What you need to know about trans fats and your health When we hear the word “fat,” it is easy for our minds to jump…
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Three Bites for Balance and Bliss
A mindful eating trick to enjoy food and feel satisfied Congrats, you made it through all the Thanksgiving meals (and the leftovers…and then maybe some…
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Hangry Holiday Hacks
Stay calm and nourished during festive stress with these quick tips With the holidays in full swing, there is just no way food is not…
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What Constant Hunger Really Means for You
Decoding hunger signals and how to satisfy them mindfully It’s barely past 3 p.m., and Sarah is on her ninth trip to the kitchen for…
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Breakfast, and Starting Your Day Right
Simple strategies to fuel your morning and boost your mood The alarm goes off. Snooze. Seven minutes later it rang again. UGH, do I really…
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Soy Curious about Soy
Separating fact from fiction about soy’s role in your diet You know I’m all about helping you cut through the noise when it comes to…
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Let’s Rethink Skipping Meals
Bite-Size Reads for Your Health & Your Waistline A while back, a friend told me he was trying intermittent fasting and that it worked like…
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Stop Fearing Fat, and Start Looking After Your Wellness
Bite-Size Reads for Your Health & Your Waistline Raise a hand if you’ve heard a cautionary tale about the fat content of a food product.…
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Fruit Is Not Your Enemy.
Bite-Size Reads for Your Health and Your Waistline Has someone ever admonished you for eating fruit because it contains sugar? Did you leave the conversation…
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Have Your Pie and Keep Your Progress Too!
Bite-Size Reads for Your Health & Your Waistline It’s almost that time of year again — the time when many feel like it’s a choice…
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Rice Can Work For You
Unlock the nutritional benefits of rice for energy, digestion, and a balanced diet. Over the past few years, especially during months of staying home more…
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Beginner’s Guide to a Healthy Vegetarian or Vegan Diet: Nutrition Tips, High Protein Meals, and What to Eat
Thinking about going vegetarian or vegan? Here’s what you need to know to stay healthy, eat well, and feel your best—without the confusion. Thinking about…
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Simple Weight Loss Advice: Healthy Eating Habits and Signs You’re in Fat-Burning Mode
Bite-Sized Health Tips That Actually Make a Difference Remember that classic “I Love Lucy” episode in the candy factory? Total chaos, right? Lucy and Ethel…
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Smart Sipping: Alcohol Detox Tips and the Best Foods for Liver Support in Your Realistic Wellness Routine
Clink Your Worries Goodbye… Here’s What You Might Not Know About Alcohol and Wellness Whether it’s holidays, first dates, blue skies, rough days, or birthday…
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Master Weight Management with Net Carbs: The Key to Staying in Fat-Burning Mode
Bite-Sized Tips for Better Health and Weight Management Have you ever felt like everything you eat just seems to add to the numbers on the…
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Gluten and Your Health: Busting Diet Myths and Navigating Wellness Trends the Smart Way
Small Shifts, Big Wins: What You Really Need to Know About Gluten and Your Health You’ve probably heard someone ask that now-familiar question at brunch…
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Why Dairy Isn’t the Best for Your Health: Realistic Wellness Tips & Science-Based Nutrition Facts
Real Talk About Dairy: What You Weren’t Taught As a Kid Cheese and yogurt and milk, oh my! If you were anything like me growing…
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Essential Hydration Tips: How Drinking Water Impacts Your Health and Well-Being
Simple Strategies for Staying Hydrated and the Surprising Benefits for Your Body Have you ever had those days where you feel moody, tired, hungry, or…
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Nutrition Hacks That Actually Work: How High Protein and Fiber Meals Support Weight Loss
How high protein snacks and balanced meals help curb cravings and boost energy It is funny how protein still feels like such a mystery. We…
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Boost Immunity Naturally with Gut Health, Nutrition Advice, and the Best Supplements for Immune Support
Support Your Immune System Through Gut Health and Smart Nutrition Choices During a global health crisis, everyone is looking for ways to give their immune…
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Why Body Mass Index (BMI) is Misleading: Focus on Body Fat Percentage for True Health and Wellness
Body Mass Index (BMI) and Health: Why It’s Time to Focus on Real Health and Wellness I was devastated. Let me rewind about 30 minutes.…
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The Truth About Potatoes: Healthy Eating Tips for Choosing the Best Type of Potato
How Different Types of Potatoes Affect Your Health and Nutrition Goals For such an ordinary-looking plant, potatoes have some serious power. The power to completely…
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How to Let Go of Cheat Days and Build a Realistic Wellness Lifestyle
Make Your Indulgences Part of a Balanced Diet That Lasts The whole idea of a “cheat day” is kind of strange when you really think…