Post workout nutrition... is it important? Yes! During your workout your muscles are hard at work, utilizing glycogen stores for fuel...

Fueling up before your workout… does it really matter? The short answer is yes! Have you ever found yourself tired, dragging on energy...

If you’re over 40 and mornings feel rushed — or your energy tends to crash before lunch — this apple cinnamon overnight oats recipe is a simple, make-ahead solution that works with your body, not against it. Made with fiber-rich oats and naturally sweet apples, this balanced breakfast supports steady energy and blood sugar control — two things that matter more than ever in perimenopause and menopause. Instead of skipping breakfast or grabbing something that leaves you hungry

Busy mornings don’t mean you have to skip breakfast, not when you have a hearty muffin you can take on the go! These Sweet Potato Oatmeal Breakfast Muffins yield a batch of 12 hearty muffins you can store in the fridge (or freezer) so you can grab and go on those busy mornings and ensure a healthy start to your day! Support your energy needs and satisfy that morning hunger with the help of these delicious breakfast muffins, baked with the goodness of sweet potato and carrot

Some seasons are busier than others, and those are often the seasons I crave the warm, gooey and hearty flavor of comfort foods! Now if you are anything like me, once you are in the midst of those busy times, you will also lack the time to prep a healthy home cooked meal. Luckily I have a few tried and true recipes just for those times, and this Baked Ziti is one of them! Fresh Italian flavor, warm and oozing with just enough cheese to soothe the comfort food craving (but no

If you’re craving something crispy and savory but don’t want to derail your goals, these rosemary garlic sweet potato crisps are a simple, satisfying solution. Made with real ingredients and baked instead of fried, they deliver flavor and crunch without the heavy, greasy aftermath. Sweet potatoes provide fiber-rich carbohydrates that support steady energy — something that becomes increasingly important in perimenopause and menopause. Paired with heart-healthy olive oil and an

Can you whip up a meal that will deliver quality protein, complex carbs and healthy fats all in one great Fall inspired dish? Yes you can with this Sweet Potato & Black Bean Quinoa Salad! It's time to take advantage of in-season sweet potatoes and enjoy a hearty salad that is just as delicious served warm as it is cold. Perfect for lunch, dinner, as pre or post workout fuel too! We all have our busy "seasons" and Fall is definitely one of mine so having a few key recipes I k

Do you love fresh baked bread? How about fresh baked BANANA bread? Then you're in luck! This no frills, simple and delicious Quick and Easy Banana Bread is sure to hit the spot. Not only is it a great way to use up any overripe bananas you might have hanging out in your fruit basket, but it's a sure crowd pleaser. In fact, even our super picky almost teen kiddo loves it so much he begs me to whip up a batch almost weekly!  Enjoy it plain, topped with a bit of honey, or sprea

The deliciousness of chocolate and the goodness of protein have come together to satisfy your sweet tooth and support your health and fitness goals in this rich and creamy way. Enter the  Chocolate Mint Protein Brownie!  A level up on the traditional brownie, these protein brownies make a great pre or post workout snack, a fun anytime treat, and a tasty dessert to share with friends and family. Many of my clients ask me how they can whip up healthier versions of their favorit

Chocolate and Oatmeal in a tasty muffin? Um yes please! Check out these tasty Chocolate Oatmeal Muffins! These muffins pair nicely with fresh fruit and your morning cup of coffee or tea, make a great pre or post workout snack, and are a tasty after dinner “treat"! You can easily whip a batch up in just under 30 minutes, then store them in the fridge for up to a week or pop half the batch in the freezer to take out and enjoy whenever the craving strikes. Ingredients 2 & 1/

Understanding Sugar in Midlife: Why the Type Matters Sugar is one of the most confusing topics in health and weight loss — largely because of years of mixed messages from diet culture. And while I’m a big believer in balance, where enjoyment and nourishment can coexist, I often see added sugars quietly sabotaging health, energy, and fat loss goals in midlife. Many women assume sugar is simply “bad,” but the reality is more nuanced. There’s an important difference between natu

I love a snack that doubles as a fun dish! And this Avocado Shrimp Ceviche is bursting with fresh flavor that is both nutritious and delicious! Admittedly we whip up a batch of this tasty "dip" at least twice a month to enjoy. It's also hands down my most requested dish to have on hand when hosting events, and I often get asked to whip up a batch to share when headed to family events too! Yep, it's THAT good.  Serve as a dip with your favorite multigrain chips, jimaca sticks

Happiness is something we all have the ability to create, foster and share with others. And happiness is an important part of self-care. ...

It's time to put a refreshing spin on your summer salad with this sweet yet tart and full of fresh flavor Cucumber Pineapple Salad! Boasting a slew of essential vitamins and minerals, you can load up on fresh flavor while reaping some pretty great health benefits too! Who knew a bit of pineapple and cucumber mixed with fresh lime and cilantro could be so good? Whether you want to reenergize at the end of a long day, cool off during those warm summer months, or wow friends an

One of my favorite eats this time of year is a fresh batch of Cilantro Lime Shrimp, add to a taco and Oh My Yum! Cilantro is one of my favorite herbs to cook with and thanks to my outdoor herb garden, I can pick it fresh whenever I want! Not only are they easy to create, they're full of lean proteins, healthy fats, complex carbs, and of course fresh zesty flavor! Bonus - this recipe also includes my zesty Cilantro Lime Shrimp marinade - Ole! Cilantro lime shrimp marinade 1

All summer long I have been enjoying growing my own fresh herbs in the backyard and of course, finding fun and creative ways to use them! This week I decided to whip up an Italian dish using fresh homegrown basil and off the vine tomatoes. I was also excited to wow my significant other with one of his favorite Italian dishes, Prawns in Angel Hair Pasta with Tomato Basil Sauce! This dish is light and tasty, full of fresh and healthy flavors and it's a meal you can throw togeth

A fresh Italian dish, lightly sprinkled with homegrown basil and tomatoes picked right off the vine is this week's, Penne with Prawns! Whether you want all the flavor of a fresh pasta dish without the heavy sauces, added fats and sodium, or a simple recipe you can whip up without needing a chef's culinary skill, this is it! The perfect recipe for those busier days that leave don't leave much time for meal prep and yet a hearty dish full of complex carbs, protein, and healthy

It’s time to fuel up with one of my favorite no-bake snacks: Oatmeal Chocolate Chip Energy Bites! These bite-sized treats are perfect as a pre- or post-workout snack — or anytime you want something sweet that actually supports your energy. I still remember making my first batch as a kid (back in my Camp Fire Girls days!), and all these years later, they’re just as much of a favorite. Made with heart-healthy ingredients and a balanced mix of protein, complex carbohydrates, and

Whether you're looking for a fun summer mocktail or a festive beverage to serve friends and family this 4th of July, this tasty Red, White And Blue Mocktail will do the trick. Decked out in red berries and melon, white apple slices, and blue blueberries, it screams SUMMER! And once you discover how easy it is to make, well you might just find yourself looking for more occasions to whip up a fun batch! Ingredients 5-6 large strawberries, halved 1 C watermelon, cubed 1/2 ap

How much sleep do you average a night? 4 hours, 6 or maybe you are one of the lucky one's getting a full 7 to 8 hours? You might be...