No Bake Energy Bites

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Ingredients: ½ cup quick cook dry oats ½ cup oat bran 1 tsp chia seeds 3 tbsp ground flax seed ¼ cup peanut or any nut butter 1 tsp coconut oil 2-3 tbsp honey 1 tsp vanilla 1-2 tbsp coconut (optional) 2 tsp cocoa powder ¼ tsp ground cinnamon Directions: In a large bowl, mix […]

Cinnamon Coconut Quinoa Granola

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This is one of my favorite new recipes. It took me some time to perfect it. I hope you enjoy it. Ingredients: 1 cup uncooked quinoa 1 cup old fashioned rolled oats ½ cup slivered almonds ½ cup raw pumpkin seeds ½ cup unsweetened coconut flakes ½ cup dried cranberries ½ tsp cinnamon ½ tsp […]

Fun ways to stay FIT this winter

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Don’t let the cold and rainy weather get you down. Here are some fun and creative ways you can stay FIT this winter. Take up a winter sport. Snowshoeing, skiing, snowboarding, or ice-skating are some popular wintertime sports. Get creative at home. With just a few pieces of equipment you can turn your home into […]

6 Easy Nutrition Goals for the New Year

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The New Year always brings a renewed motivation to get healthy. Here are some easy changes you can make toward a healthier you. Try to make one change a week instead of going for all of them at once. Drink more water, drink less juice and soda. Eat three balanced meals and 2 snacks per […]

A New Year, A New You!

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Achieving your health and fitness goals start with goal setting and a good plan. Setting health and fitness goals can sometimes feel overwhelming. Here are some tips to get you started and keep you on track with your health and fitness goals. Whether you’re trying to lose weight, maintain your weight or just become more […]

Creative ways to fit exercise into your day…

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When it comes to fitting exercise into your busy schedule, think outside the box. You don’t need to spend hours in the gym to get the results you want. It’s pretty simple, right? The more you move the more calories you burn. Easier said than done. Here are some fun ways to get yourself motivated […]

My top 6 tips to help you stay healthy this holiday season.

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1) Make fitness a priority. The parties and family gatherings are a given, as well as the delicious holiday appetizers, entrees, desserts and drinks. It’s hard not to taste all that delicious food, so make sure you get your workout in everyday to balance those extra calories. Quick bursts of exercise will save you valuable […]

The Facts About Sugar

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Do you know how much sugar you eat in a day? It can be shocking. Added sugar does not contribute nutrients to our bodies, but sugar will add many calories that can result in weight gain and reduced heart health, just to name a few.  Learn the facts and make some adjustments in your daily […]

What is a phytochemical?

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What is a phytochemical, where do I find them, do I need to add yet another thing to my diet? If you are not familiar with the word, phytochemical, you are not alone. Some claim it’s the newest thing in nutrition.  If you’ve been eating plant based foods, you’ve been getting plenty phytochemicals without even […]

Why Lift Weights?

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I often get the question, “why should I lift weights?” Weight training is an integral part to a well rounded exercise program. There are many benefits to adding weight training to your workout regimen. Here are my top five reasons you should start lifting weights now! 1. Reduce Your Risk of Chronic Diseases Exercise can […]