Grocery Shopping

I’ve noticed there are two types of people – the kind of people who shop for the week on the weekend and the people that buy groceries throughout the week.

My family shops for the week.

Which one are you? Are you a planner who likes to plan for the week ahead and go shopping on the weekend for the entire week?

Or do you go several times throughout the week just picking and choosing meals as you go?

Do Your Own Research

Do your own research.

Things are marketed to us in a way where we think the things we’re buying is the healthier option.  But what we don’t know is everything behind the meaning.  For example, did you know that “Cage Free” eggs only means they’re not in a cage, it doesn’t mean they have access to the outside at all?  When we see the words “cage free” on an egg carton, we imagine a chicken running around outside, but that’s not always the case.

Make sure you do your own research on these buzzwords like “Cage Free” and “All Natural” so you know what these words REALLY mean.


5 Reasons Your Weight’s Not Budging Even When You’re Trying

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough
We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill
Your stress level directly correlates with weight gain. Just like not getting enough sleep, it produces more cortisol which will keep the scale from going down like you’re hoping for. You’ve got to learn to manage your stress by using relaxation techniques. Try meditating or take 5 at your desk and do some simple yoga poses. Developing a good habit for handling stress will take some time to make it stick, but you’ll find once you manage stress, the scale will be tipping in your favor.

3. You’re eating more than you should
Are you portioning out your food? A substantial portion of the population overeats and an alarming number don’t even realize the portions they’re eating are considered “overeating” sized portions. What’s more, even if you’re using something healthy like olive oil, it has 120 calories per tablespoon which really adds up if you just dump it into your skillet or pour heavy onto your salad. Measure things out, and you’ll be getting just the right balance.

4. You’re not challenging your body
But I’m exercising, you might protest. Indeed, getting moving and being active is a crucial part of losing weight. However, you’ve got to challenge your body. You can’t expect to keep blasting off fat if you’re doing the same workout every single day. Switch things up, and you’ll see results. Don’t be afraid of lifting weights either. Building up your muscles helps you burn off more, even when you’re at rest!

5. You overindulge on the weekend
Be mindful of your indulgences and don’t skip your workout on the weekend either, or at the very least, plan an activity that keeps you moving. There’s no reason you can’t have a good time but balance is the best way to prevent your weekend from wrecking your weight loss.

Be honest…are you guilty of these things? It’s not too late to make a change. Work on these areas now and you’ll be in much better shape even during the hectic holidays coming up in winter!

Are you allergic to any foods?

Food allergies seem to be much more prevalent now than before, have you noticed that?

Some of the most common food allergies are tree nuts, peanuts, eggs, cow’s milk, shellfish, wheat, and soy.

Do you struggle with food allergies?

Why do you think food allergies are so much more common now?


Are you a lunch packer or a lunch out kind of person?

Planning ahead lunches for the week can seem like a daunting task when you just want to relax on the weekends. Do you tend to roll through the week flying by the seat of your pants? Or do you pack lunches for the work week?

If you want to avoid the hassle of planning and packing lunches for the week, cook a little extra at dinner time to take for lunch the next day.  It’s as simple as that.

What’s your typical lunch on a workday?

What’s one food you’ve never tasted because you think it’ll be awful?

You were likely forced to eat your vegetables as a child, and so many of us were scarred in our childhood against foods like brussels sprouts, broccoli, and peas.

These not-so-fond memories likely caused you to be hesitant to try some foods that you didn’t find visually appealing.  This is completely normal — we all have at least one of those foods that we’ve never even given a chance.

What food have you never tried because you were just certain it’d be disgusting?

Everything Electrolytes

Why You Need Them and Where to Get Them

Whether you exercise regularly or not, your body needs electrolytes. These are necessary minerals that help us balance fluid in our bodies, muscle movement, and brain function. These minerals are potassium, magnesium, chlorine, calcium, and salt. Making sure your body has plenty of electrolytes to stay charged is essential, even with the cooler weather this season.

Electrolytes help get your nerves active and regulate the water flow into your cells, which makes muscles contract as they should, awakens you, keeps blood pressure in check, and of course, keeps you hydrated. You probably already know that in summer, you’ve got to stay hydrated. But in fall and even winter, many people slack off, thinking because they’re not sweating from the heat that it’s not necessary.

While it’s undoubtedly true that the more active you are, like during your workout or while running a marathon, you need more electrolytes. However, even at rest, we need electrolytes to keep our cells functioning. During exercise, electrolytes are deposited into your sweat glands. Thanks to osmosis, water comes along with those electrolytes. When your glands fill up, they release this salty mixture onto the outer layer of your skin. That salty water mixture evaporates, keeping you cooler. This is precisely why that overly-perky aerobics instructor is always telling you not to forget to drink your water. If you lose too many electrolytes, it can be harmful to your body in many ways.

But wait! Before you reach for that electrolyte-infused beverage of your choice, you might be surprised to learn that you’re actually getting plenty of electrolytes through your regular diet. Assuming you’re eating healthy, that is.

Water is the best thing you can use for hydrating your body and flushing away toxins.

Try eating more plant-based foods. Bananas, dates, coconuts, avocados, raisins, spinach, lentils, potatoes, and beans are all foods that are great for keeping your electrolyte supply full. And this is going to sound crazy, but add pink Himalayan sea salt to your meals after you’ve been intensely sweating.

It benefits your hydration, believe it or not. Just make sure you’re drinking adequate amounts of water, and keep the dose minimal.

As always, healthy eating and plenty of water are the essential elements you need to keep your body healthy and thriving. Now that you know more about electrolytes, you can focus on eating foods that will naturally supply them,sprinkle on a little sea salt, and keep chugging that water for your optimum health and replenishment.

We all know sugar isn’t the best option for us, but that doesn’t keep us from wanting it.

Sugar hides everywhere, even in the most unexpected places, and can be quite difficult to avoid altogether.  Luckily, there are many sugar substitutions that you can make to lessen the chemical load that white sugar contains.

Some favorite sugar substitutions are: raw honey, real maple syrup, stevia extract, coconut sugar, and monk fruit, to name a few.  My personal favorite to use is real maple syrup.

What’s your go-to sugar substitution?

What helps you to stay (or get) motivated?

Are you a naturally motivated person that checks things off of your to-do list with fervor?  Or do you usually need a kick in the pants to get things done — procrastinating as long as you possibly can?

What do you find you need motivation for the most?


Did you know black pepper helps you digest your food better?!

Any dinner table you sit down at has a salt and pepper shaker.  Black pepper is a staple in our culture, and for a good reason.  Not only does it make everything taste better, but it also has plenty of benefits for you as well.

The piperine in black pepper helps to increase the absorption of the nutrients in the healthy foods you eat.  It can also step up your digestion and help you digest your food better, as well.  It tastes great, helps your food digest properly, and helps you absorb the most significant amount of nutrients from your food — what’s not to love about black pepper?!

Are you more of a salt or pepper kind of person?