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Surprising Ingredient Smuggles that Drive Appetite

diet healthy eating sugar Mar 11, 2022

Want to control your appetite? Check the ingredients! Unfortunately, what’s inside the carton, box or bag often includes appetite accelerates like: yeast, sugar, flour and monosodium glutamate. These nefarious “smuggles” have infiltrated even the most simplistic, basic foods like “Vegetable Broth”, “Heavy Cream”, and “Nut Butter”. 

Never trust, always verify.  

Even restaurants, like Starbucks, are known to "smuggle"...

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6 Ways to Make Healthier Popcorn at Home

Popcorn is a healthy high-fiber, whole grain snack, but not all popcorn is the same. It depends on how it's prepared and and the ingredients you use. 

Here are 6 ways to make healthy popcorn at home & seasoning tips below:

1. Whirly-pop: Doing all this research, it was highly recommended by all the experts! I just ordered this one & plan to try it this weekend! The key is aluminum thin version for best heat conduction.   

2. Air-Fry: With NO oil, it's the most...

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5 Motivational Quotes!

coach self-care support Feb 25, 2022

Below are five of my favorite motivational quotes! Below each graphic I also share some insights as to my perspective...hope they help motivate and inspire you too! 

I'm okay, right here. I've become more aware of when I get upset or frustrated. And instead, pause to reflect on my own journey. I've learned a lot along the way. I've always made progress, even if it's just a tiny bit! So I work to remind myself to stop making comparisons and instead, celebrate the moment where I am right...

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My Secret Motivation!

3 min read 

Self-Love is my secret motivation! Why? Because I know, “You’ll quit what you don’t care about.” Which means, you’ll stop working to improve and maintain your health if you don’t have real self-love established. 

When I was upset with my body and feeling discouraged and frustrated with my excess weight, I’d tell myself, “I’ll love myself more once I get to my healthy weight.” But then I learned that the...

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Beer: Did You Know?

Beer is often referred to as liquid bread, because regular beer contains sugar in the form of maltose…that’s the sugary carb and the brewer’s yeast, which is used to make both bread and beer. 

UPDATE: May 3, 2022 Video Post "How I Buy Beer" click to watch! 

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10 Day Sugar Challenge!

Did you know, your taste buds regenerate every 10 days? Which means, you can actually improve the taste of natural, healthy food if you "reset your taste buds" with a 10 day rest! 

THE 10 DAY CHALLENGE: eliminate all "sweet stimulation" for at least 10 days so the sweet-receptor proteins on your tongue can reset. Then, after the 10 day "challenge", slowly reintroduce sweet taste and you'll find your tongue is more sensitive to sweet taste. You'll likely notice you don't crave sweet...

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Cauliflower Baked Ziti


This cauliflower pasta isn't a "healthy imposter" it's a true pasta substitute, using real cauliflower with real, functional fiber!  It's the perfect scratch for that pasta itch! 

TIPS: Use 2 heads of cauliflower, roast in advance of assembling to speed cook time. Shred your own cheese to avoid unhealthy fillers.

Fiber, Complete Meal, Healthy Fat

This cauliflower pasta substitute is the perfect scratch for that pasta itch!

TIP: You can blanch or roast your cauliflower before baking...

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Olive Oil vs. Butter?

Did you hear the latest news about Olive Oil?

Ignore it. 

Olive oil made the headlines recently with claims to “improve health & increase lifespan” and positioned it superior to butter, but is it true? 

A headline doesn’t tell the entire story, it’s intended to get you to read the story: grab your attention. 

So what’s really going on? 

Researchers asked study participants to self-report by completing a dietary questionnaire once every...

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The Perfect Breakfast - Overnight Oats


Fiber, Complete Meal, breakfast

These overnight oats are a STAPLE at my house. They're the perfect grab-and-go breakfast, delicious hot or cold. Either fresh or frozen fruit work well to provide additional fiber. The nut butter & milk are key for healthy fat and protein too.

This recipe is the prefect way to start your day! 


  • 1/2 cup of old fashioned oats
  • 1 cup fruit (fresh or frozen: blackberries, strawberries or mango shown in video)
  • 1-2 Tablespoons Nut...
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5 Things I Say to Build Resiliency

"Could you do it for $1million?" That's what I ask myself when things get hard or when I feel stressed, overwhelmed and challenged. I try to give myself a "jolt" to help see the situation differently. A shift in mental perspective requires some firm, reassuring & nurturing self-talk. Here are a few things I say to myself to retrieve my optimism, build resiliency and tap into my underlying determination to keep going! 

  1. It’s simple, but not easy. I use this as a mantra to...
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