Are you a weekend warrior? Do you find yourself restricting all week long just so you can eat and drink ALL the things on the weekend? You wake up Monday morning feeling guilty so you restrict until Saturday rolls around and you just keep repeating this vicious cycle? Food is emotional and FOOD GUILT IS REAL. The worst part- Food guilt tends to be felt in secret. Nobody want to admit how gross they feel after a night out or after eating that dessert. When we break the “rules” we make around food we feel guilty and in turn criticize …

Do you find yourself running to google or to the doctors every time your body feels a bit off or you’re experiencing some mysterious symptom? Always constantly worrying that your minor, chronic or uncomfortable symptom is a sign of something life-threatening. I’ve been there. When I was dealing with unexplained digestive issues years ago there wouldn’t be a day I wasn’t either making a doctors appointment or googling some symptom I was experiencing. Health anxiety. It’s real. Health anxiety is an obsessive and irrational worry about having a serious medical condition. And in most cases, this constant worry and anxiety only …

So you made all these big fitness goals and decided to start eating better so you assume you need to start drinking pre-workout and protein shakes in order to see results and feel good. This is the biggest misconception in the fitness world. You can certainly get fit and be healthy without using pre-workout and protein shakes! And I actually recommend you use neither. One of the most asked questions I get is, “what do you use for pre-workout?” or “what is a good pre-workout?”- my answer, I will never use a pre-workout and I don’t recommend you do either. …

FINE. I surrender. Sometimes intermittent fasting can help. Intermittent fasting is all the hype right now. I wrote a blog post a little bit ago during my hormone series called “Is Fasting Safe for Women.” When it comes to the women’s reproductive system, fasting can be detrimental but when it comes to digestion it may actually be beneficial. Researchers have found that intermittent fasting (fasting for 16 hours and eating for 8 hours a day) can influence the balance of the gut microbiome. As we know the microbiome influences our overall health and even our happiness! If your gut is …

Our bodies are made up of an ecosystem of bacteria in our guts and on our skin. There is beneficial bacteria and bad bacteria. We need a proper balance of both keep our bodies healthy. If our microbiome goes out of wack so do our bodies and we start to see an array of symptoms pop up. My microbiome was F’d from day one. I was never breast fed as a child. I was put on antibiotics for ear infections numerous times as a toddler and for other nonsense things throughout my adult life. I took heartburn medication and Tylenol …

Time and time again I have clients come to me with a lot of digestive distress, bloating, constipation, diarrhea, headaches, brain fog, fatigue, and other various symptoms. One of the most common questions I get is, “do you think I need to take a food sensitivity test?” and my answer is pretty much always no. When we work together 9 times out of 10 we can figure out if there is a food sensitivity issue through food journals, elimination diet, free testing or an evaluation of your symptoms but there are plenty of other things you can try before …

Let’s get DIRTY! . On one of my previous posts I mentioned a good way to keep our gut microbiome up to par and our immune systems healthy is to get dirty. As we know by now, our whole body has an ecosystem of good and bad bacteria, not just in our gut but also on our skin. Keep in mind anything we put on our skin gets absorbed into our bodies and bloodstream. . The problem with our modern lifestyle is that we don’t respect bacteria anymore. We have been told that bacteria is bad and we need to get rid of …

Bone broth is a legit super food and probably one of the most nutrient dense foods you can consume. I believe bone broth single handedly healed my gut back in the day, no joke, this stuff is powerful! It has made such an impact on my health that I still drink it almost everyday! I guess you could call me a bone broth connoisseur 😜 . As we know by now, I truly believe all chronic health issues begin in the gut. If your gut is unhappy, so will you be. Yes, those migraines and anxiety you are experiencing, that stubborn …

One trend I am seeing with almost all of my clients is this need to work out and work out HARD. I am talking 5-7 days a week of high intensity training, cardio and lifting weights. The longer the better. When a client tells me how much they are working out I always ask where they got the idea they need to be working out so hard for so many days of the week. The answer, you guessed it. Influencers and social media. Well ladies and gents, we are all missing this one key element to sustainable health: walking! I read …

Fasting is all the hype lately, especially among people in the Keto and Paleo sphere. But is it good for everyone? The short answer. No. And here’s why. You guessed it! Hormones! Fasting is alternating between periods of eating and not eating. For example, the most popular method is the 16/8 where you don’t eat for 16 hours a day and reserve all your eating during an 8 hour time window. A lot of people use fasting as means to lose weight due to the caloric restriction of only eating during an 8 hour time frame. Besides weight loss, there are some …

We see the photos all the time, that perfectly curated moleskin notebook with a cup of coffee placed on a perfectly curated table in a beautiful all-white living room surrounded by green plants, typically with a caption all about how self-care is so important and how writing in a journal and meditating every day is key to a successful life. Don’t get me wrong, I love a good moleskin notebook like the next girl and I certainly love to write. But let’s be honest, how realistic is this? How many people can or even want to have a slow morning …

Did you know that our body’s needs change throughout the month based on where we are in our menstrual cycle? Unfortunately, this is one way we differentiate from men. Our bodies are NOT meant to slam out an intense workout every single day and guess what, SHOCKER, we NEED carbs! Sure, I am all about bio-individuality but we can all agree that women have a menstrual cycle and therefore science can guide us (a little bit) on how to train and proper food choices based on our cycle. Once we understand our bodies we can learn to work with them …