Have You Tried This?

With the Fall in the air and the cold weather approaching, it is the perfect time to start implementing hot lemon water in the mornings (if you aren’t already, of course).  Try starting off your day with warm water and freshly squeezed lemon — you can even add apple cider vinegar, honey, or ginger to the mix to pump even more health properties into it.

This concoction helps jumpstart your digestion for the day, helps keep you regular, and helps boost the immune system.  With those cold and flu months approaching, it’s the ideal time to get into the habit of drinking it every morning and building up an even stronger immune system to protect you through the fall and winter.

Have you ever tried drinking warm lemon water in the mornings?


Grounding Foods To Eat To Get Into the Groove for Fall

Fall is rapidly approaching, and so begins the whirlwind of a busy summer winding down and readjusting for the upcoming slower season. Fall means it’s time to get back to school and for parents, get back to life without the kids underfoot. Believe it or not, eating the right grounding foods will help you make the shift for the next season and keep your healthy goals on track, too.

Since ancient times, the Chinese have believed that all foods have different energies that benefit your body in specific ways. Forget about calories and vitamins for a minute, this goes way deeper. This energy is responsible for affecting things like your mood, your level of energy, your awareness, and your health.

Using this principle of grounding foods, you can get your mind and body into prime health, restore balance and feel like you’re on the right track.

So which foods are good grounding foods for fall?

Root vegetables
Any veggie that has roots that stretch down into the ground is ideal for grounding. Think carrots, beets, radishes, turnips, garlic, and ginger. The
belief here is by adding these to your diet, you’ll feel more rooted in your life and more ready for the fall. Additionally, sweet potatoes and yams are an ideal grounding food for the season. They can really help you kick those sugar cravings to the curb since they naturally satisfy the desire for sweets, as well. All of these vegetables will help your body prepare for cooler temperatures to come.

Go for the proteins
Focusing on protein helps to ground you, as well. Healthy protein-packed foods help keep your blood sugar on an even keel. Plant-based proteins
deserve their own slot because more and more people are turning to them to cleanse and feel more grounded year-round. However, as fall approaches, eating more plant-based proteins will be even more beneficial. Think nuts, seeds, and lentils. In particular, pumpkin seeds
are superb for this season. They help you balance your body and mind and give you healthy energy to get through the day.

Eating well at any time of year is always a good idea, but eating right to serve the season can really help you harness your full potential.

Eating outside of the home from time-to-time is inevitable, and it also can be quite healthy and enjoyable.  There are numerous opportunities to meet a friend out for dinner, business lunches, and even eating out when you’re traveling — when a home cooked meal isn’t a possibility, finding something as healthy as possible is next best.

For example, there are several chain restaurants you’re sure to find in most cities you visit that you can count on to have a fresh salad bar.  Jason’s Deli and Ruby Tuesday’s are two options with endless salad bars.

Eating out doesn’t have to mean you’ll feel bloated and groggy the next day, there are loads of healthy options to choose from when you’re not able to eat at home.

What do you usually order when you’re eating at a restaurant?

Are you a smoothie drinker?

Green smoothies are a great way to get greens into your diet in an effortless way, and also the perfect solution for a quick and easy breakfast you can even make the night before!

Sounds like a win-win to me.

It’s important not to overload with fruit due to the natural sugar content.  Try packing your blender with mostly greens and veggies (celery and cucumber are great refreshing options that blend well) … and choose either a handful of berries, half a banana, or a handful of pineapple… but keep it minimal.  You’ll find it doesn’t take much to sweeten it up.

You can also add peanut butter or avocado for extra healthy fats.

So what do you put in your smoothies?

The most popular struggle I hear from people when it comes to their health is that sweet tooth that’s so hard to kick.  It swoops in and de-rails any efforts you’ve made at healthy eating, and you’re left feeling disappointed and like you’re failing at this healthy lifestyle game.

A shocking statistic I heard is that the World Health Organization estimates the average person consumes 22 teaspoons of sugar PER DAY.  Did your jaw hit the floor, too?  It’s hiding in everything, and we’re consuming far more than we know.  It’s a big problem that’s affecting our society in vital ways, and we need to be more mindful of controlling our sugar intake on a daily basis.

So what does your sweet tooth crave?

Are you a water fan, or do you have to choke it down?

Water is an essential element of life that we cannot live without.  Dehydration can cause severe issues, ranging from uncomfortable to dangerous, so staying on top of our water intake is an everyday task.

Water is non-negotiable, although I know some people don’t love the taste of it.  Luckily there are loads of ways you can flavor your water to amp up the taste a bit.  You can simply squeeze a citrus rind of choice in it, or you can get fancy and add other fruits and herbs even.  There are some delicious mixtures such as watermelon & mint, strawberry & basil, lemon & lavender.  The options are endless, and it makes water anything but boring tasting once you start playing with flavors.

Personally, I usually drink it plain but sometimes add lemon or lime.

So are you a fan of plain water, or do you need to dress it up to enjoy it?  What’s your favorite way to drink it?


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.

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.


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.