I don't know about you but a fresh out of the oven warm and gooey cookie brings back memories! Like a plate of warm cookies waiting for me after the first day of school or a fun Sunday afternoon baking with my mom. Those are the fond memories sparked whenever I bake up a batch of these Healthy Chocolate Chip Cookies! I love how easy these are to make, with a few simple and hearty ingredients, in minutes you can enjoy a nutritious and delicious cookie! Ingredients • 1 & 1/4

California Spaghetti Salad is one of those go-to recipes that just works—especially in the warmer months when you want something light, fresh, and satisfying without spending hours in the kitchen. This colorful pasta salad is loaded with crisp veggies like cucumber, zucchini, squash, bell peppers, cherry tomatoes, and fresh herbs for a burst of flavor in every bite. It can absolutely stand on its own as a simple, balanced meal, or be paired with grilled chicken or fish for an

Have you ever been halfway through a workout and suddenly the feeling hits you – nausea!! Argh! What is this happening? You were moving and a grooving, then without warning you break out in a sweat, feel that sensation in the back of your throat and your stomach starts to churn. If you are lucky you might just feel the wave of nausea hit without it going any further, but if you are less fortunate you might even throw up. Workout over. The sad reality is exercise induced nau

The other morning I was listening to the radio and the subject of comfort food was the topic. The radio personalities asked, “What is your favorite comfort food?” And the responses included everything from chocolate chip cookies to cheesy pizza. So what defines something as a comfort food? Well according to a recent national food poll that posed the same question, foods loaded with ooey-gooey cheesy goodness are #1 on the list… in fact I believe it was the good old grilled

We all know movement is good for us — for our body and our mind. But many women still aren’t getting enough of it to support mobility, bone health, heart health, and strength — especially in midlife, when it matters even more. If you’ve struggled to stay consistent, you’re not alone. The most common reasons? Lack of time. Low motivation. Busy, unpredictable days. And the truth is — it’s not about having more time. It’s about using the time you already have. Because movement d

Post workout nutrition...is it important? Yes! During your workout your muscles are hard at work, utilizing glycogen stores for fuel (aka energy), and proteins are being broken down and damaged. Post workout nutrition ensures you body is able to replenish glycogen stores as well as rebuild, repair and regrow muscle proteins. Benefits of well-balanced post workout nutrition: Enhanced recovery Reduced muscle soreness Increased muscle growth Decreased muscle breakdown Car

Fueling up before your workout…does it really matter? The short answer is yes! Have you ever found yourself tired, dragging on energy and wanting to call it quits halfway through your workout? Start off strong only to feel shaky and lightheaded shortly after you start? Baring any underlying health issues, it could be you are missing that pre workout nutrition. Pre workout nutrition has an important job - to provide the energy your body needs to perform! Carbs = energy Carbo

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 c

Looking for a comfort food classic that's both satisfying and nourishing? This Healthy Baked Ziti delivers all the cheesy, saucy goodness you love with a few simple ingredient swaps that make it a lighter option for everyday meals. It's perfect for family dinners, meal prep, potlucks, or anytime you're craving a cozy pasta dish. Bonus: this baked ziti dish is the perfect make-ahead meal that will likely leave you with leftovers good for a few days too! Ingredients 6 oz. pen

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

Is there anything better than the smell of fresh baked banana bread? This Quick and Easy Banana Bread is a simple, no-fuss recipe that delivers on flavor every time. It’s the perfect way to use up overripe bananas while creating something warm, comforting, and satisfying. It’s also one of those recipes that tends to be a hit with everyone—even the picky eaters. In our house, it’s requested often and never lasts long. Recipes like this are a great reminder that you can still e

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

If you love a recipe that feels a little fun and delivers on flavor, this Avocado Shrimp Ceviche is one you’ll want to keep on repeat. It’s fresh, flavorful, and packed with nutrient-dense ingredients like shrimp, avocado, and citrus—making it a great option for supporting protein intake, healthy fats, and overall balance. This is one of those recipes we make on repeat in our house (at least a couple times a month), and it’s always a hit when entertaining. In fact, it’s easil

Happiness isn’t something you wait for — it’s something you build. And in midlife, when life can feel full (and sometimes overwhelming), it matters more than ever. Because how you feel day to day impacts everything: your energy your habits your motivation and how you show up for yourself When you feel good, it’s easier to take care of yourself. When you don’t, even simple habits can feel like a struggle. The good news? Small, intentional shifts can make a big difference. Here

If you’re looking for something light, refreshing, and packed with flavor—this Cucumber Pineapple Salad is a must-try. With the perfect balance of sweet and tart, this simple combination of fresh pineapple, crisp cucumber, lime, and cilantro delivers a burst of flavor in every bite. It’s also naturally hydrating and rich in key vitamins and minerals, making it a great option for supporting energy, digestion, and overall wellness—especially during the warmer months. Whether yo

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