Plant-Based Protein

One of the biggest misconceptions I hear about food is that meat is the only/best place to get the protein you need.

Is this something you think, too?  I’ll admit it, I thought the same thing before I learned otherwise.

This belief is far more common than not, so I wanted to share with you some of the best plant-based protein options…


– almonds

– legumes

– spinach

– chia seeds

– broccoli

– brussels sprouts


These are just to name a few, but as you can see, there are loads of protein options out there that don’t include animal protein.

Which one of these surprises you?


What it Means to do Intermittent Fasting

Have you heard of intermittent fasting? I know, it’s hard to keep up with all of the different ways of eating that come and go in and out of popularity — and it’s difficult to really know which ones are healthy for you, and which ones you should skip right over entirely. But today, I want to teach you a bit about intermittent fasting so you can learn about this solution that’s been hailed as an excellent weight loss method, and one that might even prolong your life.

There are several ways to use intermittent fasting to lose weight effectively, but the general definition is to put short-term fasts into your daily diet. You wind up eating fewer calories while your body correctly uses your hormones to regulate your weight. The 16/8 Method is the most popular as it allows you to eat only during an 8-hour period and then not eat anything outside of that time frame. The Eat-Stop-Eat Method requires you to fast for 24 full hours once or twice a week, making it a little more challenging. Both of these are the most common out of all the types of intermittent fasting methods.

So what are the benefits of intermittent fasting? It can lower insulin levels and help optimize your hormones to burn up fat cells. Intermittent fasting can help you lose over 1.5 pounds per week, shrink your waistline, improve the health of your metabolism, lead to a longer life, and reduce body fat without reducing muscle.

If you’re going to give intermittent fasting a shot, I suggest the following tips to help you lose weight successfully with intermittent fasting:

1. Pick the right method for you! With so many different ways you can practice intermittent fasting, there’s one that will fit your lifestyle best.

2. Keep eating right. Even though you’re intermittently fasting, that doesn’t mean you can eat cake and donuts when you’re not fasting. The quality of your food matters too, and so do calories. Eat healthy for your best success.

3. Do strength training. Make sure you keep up your efforts at the gym. While cardio is always good, adding weighted exercises to your routine will give you even better results.

Intermittent fasting allows you to reset your body and rebalance in all areas of life. Because it involves short bursts of fasting, it is more manageable and really helps speed up your metabolism to help you burn calories and fat with more efficiency.

If you have tried other methods for weight loss, trying intermittent fasting might just be the one thing that works since it is easier to have control over.

How do you respond in emotional stress — do you shut down or blow up?

When we address our health, it has far more aspects to it other than what we put on our plates.  Our emotional health is crucial, and being mindful of how our emotional health is doing is something we should take account of often.

Most people address emotional stress in two ways — shutting down and going within, or blowing up and dealing with it externally.

Which one are you?


Are you a coffee drinker or a tea drinker?

I’ve found that people are typically a big fan of one or the other, so what’s in your morning mug?

I’m definitely a coffee drinker but I do like tea.

There are a ton of health benefits to herbal tea, so even if it’s not your drink of choice in the mornings, incorporating it into your day will be beneficial.  Having a cup of tea during that mid-afternoon slump is a fantastic pick-me-up that’ll take you through the remainder of your day.


Are you an early riser or a snooze-hitter?

Some people like to wake up early, have a slow and leisurely morning as they get ready for their day.  On the other hand, some people hit the snooze button for as dangerously long as possible before they spring out of bed and get ready in turbo speed.

I’ve always been a morning person and rarely set an alarm 🙂

Starting off your day in a way that eases you into the rest of your day with a peaceful nature is really important.  If you’re a snooze-hitter that begins your day with anxiety about being late, try thinking of one or two ways you can make your mornings a bit less stressful, and even more enjoyable.

So, are you a snoozer or an early bird?




How to Get Control of Your Busy Mind

Do you ever have those times when your mind is racing, and you can’t seem to catch up? Maybe your schedule is jam-packed, and you haven’t had a quiet minute to yourself in what seems like forever, or you tend to worry about every little detail on a daily basis — either way, your brain is on the go constantly. Sound about right?

Nevertheless, don’t worry. It’s not an issue exclusive to you, an active mind is
something we all deal with. A busy brain isn’t a bad thing, but when it overtakes us
and controls us instead of the other way around, that’s when trouble can creep in.
Being mindful of this and practicing some tricks daily to maintain control of your
busy mind is as easy as this…

1. Meditation
Meditation is a great way to calm yourself down after a stressful episode or a busy day. All you have to do is sit still and clear your mind, take some deep breaths, and keep practicing until it works. It might take awhile to implement fully, but once you are able to utilize it, you will be able to finally enjoy some peace.

2. Exercise
Working out is a great way to reduce stress and even get in some beneficial exercise in the process. Whether it is dance, yoga, or simply taking a walk, mindful movement has been known to reduce stress and even help to increase productivity and strengthen your attention span. And who doesn’t need that?!

3. Avoid overstimulation
Whether it is watching TV, reading articles on your phone, or even just chatting with people, we live in an era where we are stimulated all the time. This can make us stressed out more often. Be mindful of cutting down on technology or screen time that causes this stimulation, especially when you are feeling stressed. What are some activities you can do that don’t involve technology or screen time?

4. Make art
No matter how good you are at painting, drawing, or even crafting, having a creative hobby is a great way for you to do more mindless work. Knitting is a good hobby for many, and you can make scarves and hats to keep yourself warm or to provide for family and friends during the holiday season.

Regardless of where you are in life, finding a great way to relax is vital for pretty much all of us. Being pressured and stressed can feel like an everyday occurrence, but with a little relaxation, we can start to retake control of our lives.

A connection is something we need as humans.  We have the deeply rooted desire to feel connected to others, connected to ourselves, connected to our surroundings, connected to nature… there’s a deep, deep need to be and feel connected.

Feeling disconnected can impact our mental, physical, and emotional health in drastic ways.  It’s something worth being mindful of and working on getting more connected in different areas of our lives.

How are you doing with this?  Are you feeling connected?

What area do you need to improve feeling connected on most?


When I talk to people about their top health concerns and stumbling blocks, poor sleep quality, lack of sleep, or some sort of negative sleep pattern is the top most popular response.

Most people are chronically exhausted because they aren’t getting enough sleep and aren’t getting sufficient quality sleep.  This ties into other habits we have, but the overall conclusion is we don’t place a high enough value on quality sleep.  We let that suffer before other things on our to-do list, and that’s just what it ends up doing… suffering.

So, how’s your sleep?  Do you sleep well, or do you struggle when it comes to sleep?

Luckily, even if you struggle with sleeping well, there are so many tweaks and tricks you can do to improve your sleep quality.  My favorite ways are to journal before bed and to have a routine that I try to follow most nights.

Do you have a hobby you like to use some of your extra time enjoying?

I’ve read one study before that mentioned having a hobby prolongs your lifespan.  Hobbies often include being creative in some way, which also helps to feed a part of your soul that craves creating.  You may already have a hobby, but what’s that one hobby you’ve ALWAYS wanted to take up?  The one you say every New Year you’ll finally pick up and start doing?

I’m so curious to hear what yours is.  Let me know in the comments below.

Herbs and Spices That Help You Lose Weight

Who said eating healthy had to be bland and boring? Knowing the right herbs and spices to add to your cooking can give it loads of flavor and extra nutrients — plus they can boost your metabolism to help you lose weight. Sounds like a win-win to me. Here are some of the best herbs and spices to start working into your recipes to help you drop those extra pounds:

1. Turmeric

Turmeric contains the incredible curcumin antioxidant, and it serves as a warming spice. Warming spices increase your body heat which helps speed up metabolism. It’s easy to work into your meals for an added boost of healthy goodness. Sprinkle it into soups, stews, marinades, chicken, or even mix it into our scrambled eggs.

2. Cinnamon

Interestingly, you’ll find cinnamon in many desserts, but all that sugar along with it doesn’t help. Try sprinkling cinnamon onto your oatmeal, in your coffee, on top of yogurt or sweet potatoes. It can balance your blood sugar and help you feel fuller longer while adding a sweet enough taste that can help quell your cravings.

3. Cayenne

Another spice that raises your body temperature and boosts your metabolism is cayenne. Use it on your meats, in soups and sauces, or even for your salad dressing for an extra pop of spice.

4. Cumin

Recent studies have shown cumin can help you burn more body fat. It adds a delightful smoky flavor that you love in Mexican cuisine. It’s also used in Chinese and Indian cuisine too. Try experimenting with it to take your cooking to the next level with rubs and marinades or make a new salad dressing that will have you craving salads regularly.

5. Ginger

Ginger is an excellent anti-inflammatory. It’s also great for its thermogenic properties like turmeric and cayenne. Fresh ginger is best grated right into the foods you cook. You can also slice it and add it to your tea for a post-meal soother. If you don’t have fresh ginger, ground ginger also works well.

6. Garlic

Savory and pungent garlic is very popular as it works well in most recipes, but eating more of it will also help you to burn off more fat. It’s actually best to eat it raw, but if that’s too spicy for you, adding it to everything you cook still has plenty of health benefits.

7. Black pepper

Go ahead and add a little more black pepper on top of your eggs, meats, and even salads. Black pepper blocks the formation of new fat cells to stop weight gain before it begins. Plus, it helps bring out the flavors of your food naturally. Each of these spices is easily accessible and fit well into most recipes.

Between these seven options, you can always have at least one in every meal you have. Get cooking now with these herbs and spices, and you’ll be on your way to losing weight more naturally and extra flavorful food.