Seeds, Aren’t Just For The Birds.

One of my favorite things to do is watch the birds. My favorite is the hummingbird, with the blue jays coming in a close second. It’s just fascinating how fast those little hummingbirds can flap their wings. I love that I can hear them coming. Then there’s the silly jays. They crack me up because when I fill up the bird feeders in front of my house, they fling out the little seeds just so they can reach the sunflower seeds. You’d think I’d learn and buy a big bag of sunflower seeds for them! 🌻

This little guy flew right under me as I was trying to take photos of the flowers in my yard.


As I was eating my breakfast this morning, which included seeded bread I came to a realization, that’s why I decided to share about the importance of seeds in our diets.

There are plenty of seeds out there; hemp seeds, flaxseeds, and chia seeds to name a few of my favorite. All three of those have plenty of benefits, that’s part of why I include them in my diet. Today my focus is going to be on flaxseeds.


There is a regular (brownish) flaxseed, I just decided to get the golden one because it looks pretty when I bake with it. Such fancy little seeds! They are sort of like little golden nuggets, if you consider the amount of health packed into them. Omega-3s, protein, tryptophan and fiber, to name a few. As a vegan and a fitnut, I consider my omegas and protein to be very important ingredients because I’m not getting those from animals. We all know that fiber is good for bowel health, so I won’t talk about that. The ingredient that is most fascinating to me is the tryptophan because it’s something I’ve recently learned about.

Depression is something I deal with seasonally and I got to go through a depression/anxiety recovery program earlier this year. I never realized how much our mental health is tied up with the foods we eat! Tryptophan is an amino acid that helps us make serotonin, which helps stabilize our moods. Tryptophan is in a number of different foods but these tiny seeds have one of the biggest bangs for your buck!

How Do You Prepare Them?

Back to the birds, they have tiny little beaks that break seeds down so they can eat them. If you’ve ever had a pet bird you know that they eat the inside and leave the shell, much like us with sunflower seeds at a baseball game or everywhere if you’re my oldest son!

Our bodies are not built to digest flaxseed left whole, just like corn, 🙈 they come out whole. That means all the awesome nutrition is wasted. (That was my realization this morning, most of the seeds on the seeded bread are wasted!) We of course don’t have beaks so we need to opt for the next best thing, blenders! Or, you can buy the seeds already ground up. I opt for whole because they are cheaper. I also buy mine in the bulk section and store them in my freezer until I’m ready to grind them up. They stay fresh that way, just like nuts. After I grind them up I’ll keep them in an air tight jar in the fridge for easy access. I use them in my diet every day, the family too.

All Ground Up, Now What?

There are quite a few ways to utilize the seeds. Throw them into a smoothie, toss it into a salad, sprinkle it on cereal. My FAVORITE way to use flaxseed is as an egg replacement in baked goods. Yes, eggs have omega-3s and protein BUT they also have cholesterol and no fiber, so I call the flax-egg winning!

Flax-Egg Recipe:

  • 1 Tbsp Ground Flaxseed
  • 3 Tbsp water

Mix and set aside to get “slimy” for a few minutes before using in your favorite baking recipe.

Now get out there and flax it up! 


Why did I decide to go Vegan, again?

There are 3 core reasons for what made me change my mind about eating animal products. If you’ve known me for a long time, you have seen me go from vegetarian as a teenager, back to meat eater, then to vegetarian/vegan in my mid 20s, then to a farm girl who raised her own cows for slaughter and now back again to full vegan. Each change was drastic and each had it’s own reason. I decided to go vegetarian when I was a teenager because I loved animals, but I decided I missed jerky too much. Peta was a huge influence when I decided to go vegan the first time, their videos get you right in the heart if you have any kind of love for animals. Then I moved back to family property and raised baby chickens, goats and baby cows. I know I change my mind about things like my underwear but I feel this change is permanent because it’s not just a small conviction, it’s multiple large ones that have huge impact in my life.

If you have followed my health journey for the last couple of years, you may have seen how important I have made protein in my life. You may have seen me carb cycling and eating chicken or some sort of protein 6 times a day. Let me tell you, I am glad I’m done with that! But I digress…


My 3 Reasons:

  1. I want to be healthy and disease free for as long as I possibly can.
  2. I have a HUGE love for animals and our beautiful planet.
  3. I love God and want to follow his rules, I’m pretty sure his rules are meant for my own good.

None of those are in order of importance, they are equally important to me. That is why I feel I will continue with this lifestyle for the rest of my life. Plus, did you see the food above? So many flavors and nothing beats fresh produce ❤ When I was thinking about going vegan, all I could think about was how much I would miss cheese. I slowly started removing it, for instance, I would get a taco salad and opt for no cheese. Eventually it became second nature and I no longer crave it. There are so many food options, or alternatives to cheese that are different but flavorful and delicious too.

#1 For My Health and My Families…

Yes, I promise I am, and they are, getting enough protein. Lets skip that topic right now though. Lets talk about bacon, yes, smoky, tasty bacon and how it is related to smoking cigarettes. The World Health Organization (The WHO) released a report that processed meat has a carcinogenic effect. In case you don’t know carcinogens cause cancer. Processed meats are classified as a Group 1 carcinogen, that is the same group as smoking cigarettes and asbestos exposure. Sure I dabbled and tried cigarettes when I was a teen but seeing my Grandma die because of cancer that started in her lungs, turned me off of that right away. After seeing the WHO’s report I quit processed meats too. Processed meats can be bacon or sausages, smoked, salted or even fermented meats. The WHO isn’t just a small research place, they are who all medical fields look to, in the US and throughout the world. Even the American Cancer Society is taking their claim seriously. They aren’t blasting it because they still want all the money people donate. If cancer goes away they lose their funding. But that’s a topic for another day. Besides most processed meats are loaded with fat, bacon and sausage in point, which is not healthy for you to begin with. By all means though, if just one cigarette here and there is okay, so is bacon on everything right? No, it’s really not…

Digestive wise, I had a friend ask me about my poop. I know, I know, tmi but when I was raising my own beef, I was eating it regularly. I ended up going to the hospital once thinking I had appendix issues, turned out I just needed to go. Haven’t had that problem since changing my diet. My husband used to have IBS(irritable bowel syndrome) and since we have gone to a vegan diet he no longer has issues either. Did you know that it can take up to 8 days to digest meat? It is literally rotting in your guts, gag!

And now the elusive protein. Really it isn’t as elusive as you’d think. If you are eating whole grains and meat and dairy, chances are you are getting too much. Too much protein can cause weight gain and can even be hard on your kidneys. How much do you need? I can tell you that my goal for protein intake is between 45-80 grams a day. The average woman is around 46 a day. Let me break down an average day of meals for you and show you how easy it is for me to meet my low protein goal.

  • Breakfast: Oatmeal(7g) with chia seeds(5g), walnuts(5g) and apples.
  • Lunch: Salad with veggie burger patty(7g), pumpkin seeds(5g)
  • Snack: Vegan Shakeology(16g), 1 c coconut milk(5g)
  • Dinner: Whole grain pasta(7g) with cashew sauce(5g), broccoli(4g)
  • Total = 66g protein
  • Without my Shakeology = 45g protein

I used to love omelettes, 3 eggs(18g), ham (14g) and cheese(14g), plus the toast(10g)… Crazy to think I had already met my protein goal before lunch. No wonder I had extra pounds. No wonder I always used to complain about having an upset stomach.

57 Health Benefits of Going Vegan Check out this website for even more reasons why.

Another interesting read.

#2 My Love of Nature

I have always loved animals. My dream as a youngun was to become a veterinarian, but I didn’t have the drive to commit 8 years to schooling after high school. So that was left in dream land. I have had all sorts of pets, from dogs to ball pythons, to horses and turtles.

It’s kind of funny, in all the time that I spent growing up in Hood River, I don’t think I ever really appreciated the nature that surrounded me until a visit back to my parents house. I never realized how close Mt. Hood was and how big and beautiful it was until driving back up there after living in the Portland area. I got used to seeing it’s view through the city, which is pretty in it’s own way. There is just something about driving down a two lane highway and coming around a bend of fruit trees and the mountain peak taking up the whole skyline. It’s just awesome.

I was given the opportunity to move back to the country and that gave me a new appreciation for nature. Going on the trails via horseback and riding through a field of wild flowers, then finishing it with a beautiful view of 3 of the closest mountain tops is a memory I will always cherish.  You don’t know what you have until it’s gone, really is true. Living in the country gave me a new appreciation for the balance of life. The balance of nature and how the ecosystem of cats hunting mice, coyotes keeping gray digger populations under control and wild turkeys keeping the bugs at bay, all work together.

I feel that all of these experiences have brought me even more insight as to why eating dairy and large farmed animals is wrong. I raised bottle calves, from a dairy farm across the river. As much as I tried to baby my babies, things went wrong, their health was compromised because they were taken away from their mom’s so that they could sell the milk. As hard as I tried, I know that the babes I raised would have been bigger and stronger if they had been with their mom. The ones I lost probably would have made it with their mom’s too. The two farms I would buy from were pretty good about making sure babies got the first of the colostrum. Though the little babies were kept in little areas and were alone except for feeding times. The mamas were pulled from their babes and you always knew that you were close to the farm because of the smell of manure from quite a ways down the road. Dairy isn’t very humane. Dairy isn’t very environmentally friendly either. I sure loved those babies though.

Environmentally speaking, did you know that 1 pound of beef requires 1,799 gallons of water, which includes irrigation of the grains and grasses in feed, plus water for drinking and processing? Americans are projected to eat just under 56 lbs of beef this year. Last year America’s population was 322,762,018, which will be even larger this year, that equals 17,945,568,200.8 lbs of beef to be consumed?!? That means we are using 32,284,077,193,239.2 gallons of water a year just for cows! That’s in the trillions, I can’t even fathom that number. Can you imagine if that water was used for the many people who have no water? The little children in Africa? The people suffering in Syria right now?!? These numbers don’t even take into consideration how much water is used for pork or dairy or poultry… It saddens me to think about us craving a burger more than we consider the life of another human being. And we wonder why California is in a drought.


That just addresses the water issue. That doesn’t address the inhumane treatment of animals going to slaughter, the inhumane treatment of animals before slaughter. If you have time, I encourage you to look into where your animal products come from. I’m willing to bet that you seeing calves dragged away from their mothers as their mother screams and chases after them will sadden you too. Seeing little piglets have their tails clipped off because they are in such small quarters that when they grown they will eventually start eating each other. Even the baby chicks going into the grinder alive because they are boys and won’t produce eggs sickens me. That burger is no longer guilt free to me because I am informed. As much as I don’t wish anyone to have to see animals to suffer, I know that education is the only way people change. Even then, sadly people will watch those videos and not care but will be upset when they see a starved horse or a beaten dog. They are all animals and they all feel. And that is one reason I will not eat meat or drink milk anymore. That’s not to say I am perfect, I struggle and still sneak in a Cinnabon here and there. That just tells me I need to be stronger and get better at controlling my sweet tooth. I also need to learn how to make my own bomb cinnamon rolls at home(and not eat the whole pan.)

#3 The Bible

Last but not least, I believe God has a plan for us. He wants us to be healthy and treat our bodies like temples. I believe that by following a plant based diet, along with exercising and not drinking alcohol, I am working towards the goal of being a temple. ♥16 Don’t you know that you yourselves are God’s temple and that God’s Spirit dwells in your midst? 17 If anyone destroys God’s temple, God will destroy that person; for God’s temple is sacred, and you together are that temple. 1 Corinthians 3:16-7♥  There is no doubt in my mind that you are what you eat and if you are eating unhealthy foods, your body and mind will reflect that.

I believe that the diet he intended for us from the very beginning is the diet we should be sticking to.  ♥And God said, “See, I have given you every herb that yields seed which is on the face of the earth, and every tree whose fruit yields seed; to you it shall be for food.” Genesis 1:29♥

Yes, I know that since Noah meat was given as food. If you read Leviticus 11 you will see that there are clean and unclean meats. Interesting to see that pigs are an unclean meat, just sayin… The one thing I think is neglected when people see that we can eat meat is that you aren’t supposed to eat the blood. ♥ 2 The fear and dread of you will fall on all the beasts of the earth, and on all the birds in the sky, on every creature that moves along the ground, and on all the fish in the sea; they are given into your hands. 3 Everything that lives and moves about will be food for you. Just as I gave you the green plants, I now give you everything.4 “But you must not eat meat that has its lifeblood still in it. Genesis 9:2-4♥ (see also Leviticus 17) The Bible gives specific directions on how to cook meat so the blood is not in it anymore but to be honest it seemed like a lot of work and the blood is really what gives the meat its flavor. Plus all of the genetically modified cancer causing feeds are still used. So I’ll stick with my vegan eats.

You can choose to believe what the Bible says or not. Personally when so many things; medical studies, environmental studies, and the reduced lifespan of people from biblical times all point to eating meat as our downfall, I’m going to take that as a sign that change is needed.

Change is Hard

Like I said before, deciding to go vegan brought a lot of mental challenges. I had to battle my mind by making small changes. The very first thing we quit was pork. That was tough in the sense that gelatin is in EVERYTHING. Just last night I found some lotion that had gelatin in it.(Oh and by the way, I have found vegan marshmallows that I think are better than regular ones.) The second to go was beef, then chicken and then dairy. One step at a time is my life motto. And being able to forgive myself for slip ups, and continue to push to do better makes this lifestyle do able. I’ve gotten better at finding vegan options for EVERYTHING too. Cashews are this girls best friend!

If you’re interested in making the change and need favorite substitutes or recipes, I’d be MORE THAN happy to help!




Clean Eating

Lets Talk Clean Eats!

Clean Foods

When I first started Coaching, I had no idea what “clean eating” was. I thought I ate pretty healthy, not counting my treats.  Then I heard about a clean eating group my Coach was hosting. So of course wanting to know everything Coaching, I jumped right in. Boy, was I shocked. The food I was eating was no where near approved for the meal plan. I take that back, I have always liked oatmeal for breakfast and that was allowed 🙂 I didn’t realized how much sugar is in our day to day foods. I don’t mean fruits, I mean things like ketchup, yogurt and low fat foods. Then I got Insanity Max:30 as my second workout program to complete, the meal plan was amazing! It came with a legit guide on what to eat to fuel my body and help me on my mission to drop fat. Food is the most important factor in weight loss, in fitness and every day life. If you’re eating bad, chances are you are feeling bad. Have you ever heard the saying,

Abs are made in the kitchen.

Well, true story bro! Every time I’m doing a new workout program and I’m not seeing the results I want, I know it’s because my nutrition is off.

So, what is clean eating?

Glad you asked 😉

Clean eating is super simple, and when I mean simple, I mean limited ingredients or limited processing. Think fresh salads, fruits and veggies, whole grain breads, organic meats… I’ve got a few tips to help you succeed below, there’s even a clean eating grocery list to get you started on the right foot.

clean eat tips

1. Read the label

I try to follow the rule of not more than 5 ingredients.

Eating clean is about getting good whole nutrition. So knowing how much sugar or salt is a big deal. Did you know that 4 grams of sugar is equal to 1 teaspoon of sugar? I try to visualize putting the sugar serving listed in a product in a cup of tea(I drink mine unsweetened) and if I feel like it’s too much I definitely don’t get it. If I don’t know what an ingredient is I put it back on the shelf, chances are if it’s a weird word it’s something crazy processed or chemical. I try like crazy to avoid high fructose corn syrup because the process of how they make that is just yucky!

Low-fat? Don’t do it. Next time you’re in the grocery store compare the low fat version with the regular and tell me which has the most sugar. Not all fats are bad for you, for instance avocado is really good for you. Chances are, if the food is trying to convince you it’s healthy, it’s probably not….

Always compare labels of canned foods and check the sugar and sodium content of the nutrition labels. Eating clean doesn’t require perfection but making a conscious decision of what you put into your body is key. Food is fuel, why choose the lower quality ingredient when you could have something that is really going to benefit you?

2. Prepare to succeed

Meal planning is the best way to start your new health habits. Going out to eat makes it hard to tell what it is you’re eating. For all you know your favorite lasagna is actually a frozen dish they are warming up for you, just saying(I’ve worked at a few restaurants in my day.)

Don’t stress yourself out with the unknown. I like to prepare my snacks and things I use as staples in my meals or snacks during the week. For instance, I buy my broccoli and chop it up so all I have to grab it and go. Don’t be afraid to try new veggies and fruits. It took me a while to adapt but I eat more veggies than just broccoli now. I never really appreciated making dinners until I started trying new recipes, now it’s fun to see what mixing and matching foods can do.

3. Don’t be afraid of carbs

Carbs really aren’t the enemy. Our body needs carbs for quick energy. I mean think about it, does that steak digest fast and make you feel like you could bust out 30 burpees? Best pre-workout food is a little bit of carb. Try a banana or a slice of whole grain bread with your favorite natural nut butter.

If carbs are good does that mean to load up on burger buns and white bread? No. They shouldn’t be the largest portion on your plate but they shouldn’t be missed. Try getting a seeded bread or whole wheat buns for those patties. If you love rice like I do, skip the white stuff and try a little bit of wild rice instead or a brown rice. My current carb obsession is lentils, may have something to do with my new found love of Indian cuisine and the fact that they are loaded with protein.

4. Stick to the outer isles of the grocery store

In the outer isles you tend to find all the fresh produce, meats, eggs and even the bulk section(I love bulk because it’s cheaper.) I try to avoid the cereal isles, the baking isles and the frozen food section because I know I will find sugar or salt loaded temptations there. If you can, I recommend buying your produce organic and make sure you are washing off those fruits and veggies before you eat them(you never know where peoples hands have been.)

5. Water, water and more water, maybe with a bit of tea!

We tend to take in way more calories than we realize with our beverage habits. Did you know a 20 oz bottle of soda has approximately 16 grams of sugar? “On average, a can of non-diet cola contains about 135 calories. If you drink three cans a day, you’re getting roughly 405 daily calories from soft drinks. A pound of fat equals 3,500 calories, so if all other things in your diet are equal, cutting out soda spares you more than a pound of fat every 10 days.” Cutting that alone is a huge deal for your waistline.

What about Juice? If you want to drink juices, try making your own juice. Homemade is always best. But don’t drink a whole lot of fruit juice because juicing takes out the natural fiber that helps your body digest that sugar to prevent big peaks of sugar in your blood stream.

Coffee or tea? If you can drink those unsweetened and with out milk, more power to ya! But I recommend keeping both of those to a minimum just because caffeine is a natural diuretic.

So what am I getting at? Water is really the best option. If you can drink filtered water, even better. Some bottled waters have a pH that is hard on your system. Avoid the additives of when getting your hydration on!


I guess what I’m getting at here is food from a box is not the way to go. Fresh or an even better clean eating option, home grown food! If you have space for a garden, grow it up. No space for a garden, grow veggies in a big pot on your patio! If there’s a will there’s a way. I have no doubt you will find a way to make better choices in your diet. Happy eating!

Which one is better for you?


Who really only uses a tablespoon? {{Click the Picture}} Learn about the two different methods of making sugar, and watch the video below to decide which one is better for you.


If you’re still wanting some support on getting started with clean eating, please fill out the form and I will be in touch with you shortly. I host clean eating support groups once a month, they include a 7 day clean eating meal plan and the shopping list to make it a no brainer.


My Favorite Foodie Videos


I ❤ documentaries! I also ❤ food! So I decided I’d like to share with you some of my favorite documentaries. I recommend you doing your own research after each of these videos but I feel they are all pretty accurate in what they are sharing. Statistics may have changed since they were all released but the general message is so powerful! I share these in the hopes that you will be even just a little bit more motivated to change your “diet” and help you and your families feel better. Help end the torture of large farmed animals. I understand change is hard, but even if we changed a little things would get better. One less burger per person, oh the fat to be lost…. a girl can dream right???

Most of these movies I watched on Netflix or Hulu, I looked for full documentaries to share. For the ones that I couldn’t I hope you will make the effort to look for.

I will continue to add more videos as I find more that I love 🙂


Videos below may contain some graphic video footage. If you have young children around, ones who love animals like my son, you may want to watch this without them in the room.

Hungry For Change

I never realized how much sugar is in EVERYTHING! I still have to work on my brain to realized that I don’t want the fat free yogurt, I don’t want the low fat snacks. Sugar is what makes all of those things taste good!

Food Matters

We are what we eat! Food, clean food, is medicine. It’s not making doctors rich and that maybe why they are in a hurry to give us a prescription instead of prescribe exercise and good foods.

The Beautiful Truth

Juicing! How amazing fruits and vegetables have cured diseases. I don’t juice as often as I’d like but there are SO SO SO many benefits. The Gerson’s theory is amazing, I encourage you to watch as many videos on this as you can.


This documentary isn’t so much about our food quality or diet, but it’s about the effect of cattle farming on our environment. Watering cattle in the US uses 34 TRILLION gallons of water a year! 34,000,000,000?!?! We wonder why are we having water shortages?

Food, Inc.

The documentary that started it all for me. One of the reasons I am happy to be a Coach and be on the journey to help others make better diet choices.

In Organic We Trust

This video alone made me want to search out small farmers. Organic food is so important for keeping our planet healthy, our families safe and just being good in general. If you don’t care about organic, look into the cancer rates and disease rates in areas where orchards and farming are big. I grew up in a big orchards area, pesticides sprayed all the time, scary stuff. Many people I know there have been affected by someone having cancer.


It makes me sick how many crazy standards are put on the small farmers. Yet big corporations get away with so much because they can afford the big fancy legal teams.

Fat, Sick and Nearly Dead

His story is amazing! If we can eat processed foods in moderation instead of relying on them for most of our food intake, imagine how the obesity rate would drop!

Fat, Sick and Nearly Dead 2

More of Joe Cross’ story.

I hope you enjoyed, err, learned a lot from these videos…

Darci Horton


Living On One Dollar

Not a food documentary but it was really touching. Helped me realize we have so much. SO much more than we really need…

Post Workout

I’ve been struggling with this post for a while because there are lots and lots of things to consider.

I’m going to share with you what I’ve gathered on it. Take what I share and do your own digging too!

So, like my pre workout post, protein and carbs seem to be the two main ingredients. Only this time it’s more protein than carb.

Research has shown that different proteins digest at different speeds. If you are going to do a protein shake or bar after your workout it is recommended that you use one that is a blend of different types of protein. For instance, whey is a quick-release protein so when you have really pushed those muscles and the cells are sucking up all the nutrition they can, it’s good to have a fast protein. At the same time though it’s been said that it takes up to 72 hours for muscles to heal. A slow acting protein like Casein will be good because after that fast has gone you still have the slower feeding your muscles.

Whey and pea protein are examples of fast-release proteins. Whey usually comes in protein shake or bar form.

Casein is a slow release protein. Some things that are slow release are cottage cheese, peanut butter and meats.

I didn’t get as much digging done on this as I would have liked. Eggs are however a medium release, egg whites are best due to being low cholesterol. They are one of the most popular protein sources in the fit industry.


My favorite post workout meal is Shakeology. Multiple flavors and you can change it up however you like. I don’t just like it because it’s delicious though. The original Shakeology uses Whey protein with a little Pea protein, the Vegan Shakeology uses a Pea and Rice blend protein.

Small muscle lesson. When you are working out, lifting weights, running, whatever your exercise of preference is, you are actually making small tears in your muscles. Muscles increase in size because repetitive tearing causes “scar tissue.” Just because you have big muscles doesn’t mean you’re strong. Strength comes with training!

If you are not big on protein bars or protein shakes there are other ways to get your proteins. ⬇⬇⬇⬇


It’s best to go with a lean source of protein. Why go through the effort of burning off that fat just to put it back in your body? There is a such thing as healthy fats which are good for your brain and other things, that will be a topic for another day.

Easy Meals

So far the easiest way to have a post workout meal/snack is to have a glass of chocolate milk, protein and carb all rolled up in one. Use skim or 1% milk


1/2 whole grain bagel with 2 egg whites

1 cup whole grain cereal with 1 cup skim milk

3/4 cup greek yogurt with some granola or fresh fruit on top! Yum!

Grilled/baked chicken breast with 1 cup of steamed veggies, broccoli, carrots, squash, whatever your favorite is.

3/4 cup cottage cheese with some fruit and a slice of whole grain toast

Rice cake with natural peanut butter and some raisins sprinkled on top.

Peas tossed in a little Italian or balsamic dressing. Or on top of a green salad. (Please avoid cream based dressings. Drives me crazy working in a restaurant and hearing people say they are going to eat healthy and have a salad and then use a cup of ranch on their salad.)

Any questions? I know I was pretty vague but I think you get the basics. Protein and carbs are your friend still. Remember from my pre-workout post that too much of anything isn’t a good thing!

H20, Aqua, Water!


I don’t know about you but drinking water is tough for me when the weather is cold. I tend to not drink enough. I like drinking my water cold! When it’s hot, I have no problem meeting my goal.  My daily water goal is 1 gallon, that’s approximately 128 ounces. Does everyone need to drink that much? No.

I try to make my intake goal simple by starting my day off with a 16 oz glass of water(with a teaspoon of Himalayan salt) before breakfast, a glass of water while I eat and then 4 of my Shakeology bottles through out the day. Breaking the day up into smaller goals is more attainable than saying I have to drink 128 oz every day.

water goal

So, how much is enough?

The chart below is a good base start. Once you’ve mastered your starting goal, work on increasing it if you’d like.


I sweat A LOT!

If you are exercising or live somewhere hot you need to be drinking more. For every 30 minutes of exercise you should be drinking an extra 12 ounces of water.


The good news… your water intake doesn’t just need to be water. You just need fluids. You can drink tea, juice, etc. Eat foods with lots of fluid content, like pears or watermelon. Just be cautious about what you’re putting in your body. Hydrating is good but hydrating with a 1000 calorie beverage isn’t doing your body much good. It’s best to eat your daily calories!

Did you know that coffee is actually a natural diuretic? I don’t count coffee in my water intake because it actually makes your body excrete more fluid. A good rule of thumb is if you’re drinking a cup of coffee, drink a cup of water to cancel it out.

Need a little accountability getting started with hitting your water goal? Join my upcoming group ❤ Happy hydrating!




Workout Foods

I’ve been researching the best way to eat pre-workout for the last few weeks. It has not been an easy task but it has been very informative.

Myth Busting

First thing to announce is that CARBS ARE NOT YOUR ENEMY! That being said, does not mean you should go load up on doughnuts or sugar cookies. Nutrient dense carbohydrates like whole grain or fruits and veggies are the way to go. You’re body needs carbs for quick energy. I love this lady’s list of good carbs.

Second, Protein is good too! The recommended amount for protein is between 0.66 and 0.80 grams of protein per kilogram of body weight per day. That’s about 54 grams of protein a day for a 150-pound adult. If you are exercising daily you’re intake should be almost double that because you’re repairing and building muscle. If you’re not exercising keep in mind that protein turns in to fat if it isn’t utilized!  Check out this website for a great list of how much protein is in all types of meats and things. (I’m not an advocate for low carb diets, just a great breakdown).


If you like to exercise in the morning, like I do, you need to keep in mind that you’re body is running on zero energy. Breakfast is a MUST!

It is recommended that you have a meal that consists of 75-100% carbs 20 minutes before your workout. If you’re going to workout longer than 40 minutes you should add on no more than 20g of protein. It will really weigh you down. You don’t want to loose your breakfast at the gym do you?

It is a good rule of thumb, the longer your food has to break down before a workout the more “solid” it can be. If you have a few hours before you feel the burn you can enjoy a steak and some good healthy carbs like broccoli(my kids are shaking their heads at that one).

My favorite breakfasts:

Oatmeal with a half cup of frozen raspberries and a scoop of protein powder. Most people say oatmeal with some eggs on the side but I’m a one pan kinda girl.

Slice of toast and two scrambled egg whites. I usually do two poached cause I’m not big on just whites but I’m trying.

Whole grain toast and almond butter or your nut butter of choice for longer workouts.

Plain Greek yogurt(or vanilla, if you can’t hang with plain) with a half cup of frozen raspberries and a half cup of granola. Fyi: Greek yogurt has a higher protein content than regular yogurt.

(Note: They all have some sort of grain, best for morning workouts cause it’s a slow burn. You’ll hopefully have a little energy left after your workout).



Apples with nut butter, yum!

Banana with nut butter.

Protein bar with under 20g protein.

Traditional PB&J on whole grain bread, maybe avoid the jam and sub a banana.

Humus with pretzels, I love the roasted red pepper kind.

String cheese and a half a cup of grapes.

It’s best to have fruit and vegetable based carbs with afternoon workouts because they breakdown faster and give you a faster boost of energy than the grains.


Aim for lean protein and clean carbs to help get your workout started on the right foot. Until next-time…

I will be working on post workout meals next week, so be sure to check back!

Coffee or Green Tea???

My two fave kinds <3

My two fave kinds ❤

I’ve got to tell you, I LOVE COFFEE!! Okay so it’s probably more like I love cream and sugar….

At the beginning of my get fit kick I decided to reduce my sugary addiction and switch to green tea. Now I LOVE GREEN TEA!!

I wanted to share with you some of the good and bad of both so you can decide which one to include in your diet or if you need to reduce your intake.

Studies at Columbia health suggest that including caffeine in your diet may result in 1 lb. weight loss per month.

Green Tea

8 oz of Green tea has 24-45mg of caffeine and 0 calories.

Green tea tons of antioxidants, one kind is a cancer killer. It has more cancer fighting plyphenols than any other tea or coffee. The antioxidants called catechins are most effective at weight loss with caffeine.

Australian researchers also linked regular consumption of green tea to an increase in bone mineral density in older women.


8 oz of Brewed Coffee has 95-200mg of caffeine and 5 calories. (If you drink yours like mine there are over 100 calories, sometimes near 1,000).

Coffee according to Harvard researchers show that 4 cups a day can reduce a woman’s chance of depression by 20%.

It also helps aid in helping keep Alzheimer’s at bay, 3 cups a day. Older adults that had Mild Cognitive Impairment(start of Alzheimer’s) that had higher levels of caffeine were able to delay full blown Alzheimer’s by several years. (Maybe I’ll toughen up and drink it black, my memory now makes me worry).


Mine is to stick with the Green tea for now just because I’m making awesome progress with my current diet and workout regimen I’d rather save my coffee calories for a Margarita on Saturday or maybe a brownie…yum...


The American Academy of Pediatrics recommends adolescents have no more than 100mg of caffeine a day, younger kids shouldn’t have it on a regular basis. 12 oz of Pepsi contains 32-49mg and Mt Dew has 42-55mg of caffeine, fyi.