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  • Motivational Monday's (10/14/19) Topic: "dieting”

    Motivational Monday's (10/14/19) Topic: "dieting”

    Happy Monday my lovely people! Get ready for a tangent ya’ll! Just wait, it will be worth it, I promise. :) Most of you think I hate the word “diet”. Not true. I do not encourage using the phrase “dieting” or “going on a diet”. Why? Because it simply implies that you are going to start something and then stop….do we see the problem here? Not only do most people go into “dieting” with a head space full of self-hate and ridicule (which is a whole another important subject on its own) but even further, most of us go into a very ill balanced, unsustainable way of approaching a new “diet” or way of feeding our ....

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  • Motivational Monday's (9/23/19) Topic: Time Management

    Motivational Monday's (9/23/19) Topic: Time Management

    Hellloooo and happy Mondayto you! I have a question for everyone today… Take a minute to think about your answer before continuing to read this (maybe writing down an idea or two). How do you use your “time management skills” to help you lead a healthy lifestyle?

    When most of us think about health, we often think of the facts
    — what vitamins do I need? How much protein should I be eating? For most questions of this nature, we can simply research the answers or seek out individual advice from a professional (aka ME). BUT what happens once YOU have the facts? For most, putting these facts into practice is undoubtedly the hardest part. I have ....

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  • Motivational Monday's (9/9/19) Topic: Part 2 - Macro Nutrient

    Motivational Monday's (9/9/19) Topic: Part 2 - Macro Nutrient

    Hello and Happy Monday lovelies! Today my friends, we talk Part 2, in our “Macro” Nutrient Series! Today’s Macro – Carbohydrates! **If you missed Part 1 on “Fats” I will link it here for you to go back and review, DO IT! Click Here From my perspective, consumption of all three macronutrients – protein, fat, and carbohydrates – get taken to extremes when it comes to our health. However, all three macronutrients are incredibly important and vital to our health. With that said, far too often you hear extreme examples of macronutrient consumption like no-carb and high-carb diets, both of which have no middle ground, little flexibility, ....

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  • Motivational Monday's (8/19/19) Topic: Protein, Carbohydrate and Fats!

    Motivational Monday's (8/19/19) Topic: Protein, Carbohydrate and Fats!

    Good morning and happy Monday sunshine’s! Get ready for a SWEET next couple Mondays everyone! Over the next three weeks I am going to be writing “three part” series to REALLY dive the whats, whys & importance surrounding our our three Macro Nutrients! Protein, Carbohydrate and Fats!
    As much as we talk about this in our client-coach “one on ones”, I figured that this would be VERY helpful for each of you to really, truly understand WHY your body needs the balance I always talk about. This week’s Macronutrient – FATS! Today I will be sharing a breakdown of food sources of healthy fats, the function of fat in the human body, how fats are ....

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  • Motivational Monday's (8/12/19) "wellness"

    Motivational Monday's (8/12/19) "wellness"

    HappyMonday my lovelies! In the last couple of months, I have been doing tons of research surrounding the true meaning of “wellness”, for myself and for those who come to me in need of finding the same for themselves. I have found that from having a tiny moment of clarity every time you stress and want to revert to a coping mechanism, to chewing your food to improve digestion, being mindful of the way you see and experience things can help you succeed in leading a healthy lifestyle. As we all know, none of us are the same, and we all have different motivations and incentives that drive us. Today I would like to explore some “wellness” practices that I have ....

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  • Motivational Monday's (8/5/19) Topic: Listing to our body.

    Motivational Monday's (8/5/19) Topic: Listing to our body.

    Happy Monday everyone! Listen, did you hear that? Its your body talking. Yeah that’s right, I am cheezy and I am 150% ok with that. <3 Today my friends, we are going to discuss the nitty gritty of when I say, “we need to learn to love & listen to our bodies”. How do we know we are doing this right? What are my hunger cues? Where do they come from? And how do I know if I am hungry, thirsty, fatigued or what?!? Ok, ok, stop shouting! Let’s talk about it! As we all should now know, there is no cookie-cutter, one-size-fits-all approach to “healthy” living. There isn’t a cure-all or magic diet, either. The secret is in getting to know your ....

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  • Motivational Monday's (7/29/19) - Simple is better...

    Motivational Monday's (7/29/19) - Simple is better...

    Good morning everyone! Diving right in! I had a really really nice "shopping the rim" grocery haul experience with myself this weekend that got me thinking a lot about optimizing dietary results while considering the actualization & reality surrounding optimizing said diet during a clients brand-new experience and outlook on food like this one. When it comes to shopping, cooking, prepping and eating nutrient dense meals, SIMPLE is just BETTER sometimes (or most times). Especially, if you are, like most of us, running around with your ass on fire most days during the week (raise your hand if this is you), it probably is. As a lifestyle & nutrition coach, it got my ....

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  • Mindfulness


    Hello and welcome to another Monday morning sunshines! Today I would like to speak to you all about dun, dun, dun, " mindfulness
    ". You hear about it, I talk about, we think about, then ignore it and go about our busy day checking things off the list, until we feel that exhausting, mind clouding, endorphin rush at the end of the day, knock out, wake up and do it all again “ mindlessly
    ” the next day, right?! Wrong... WHY is mindfulness so important, for me personally and for my clients, as a coach and dietitian? Well, let me break it down for ya.
    Taking time to practice mindfulness and be present in the moment can lead to lots of health benefits. It does not need to be look ....

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    Good morning and welcome to another lovely Monday everyone! I am going to come right out and say it; SELF LOVE is on my mind today and I think that we do not spend enough time here talking about it. When it comes to down to optimizing our physical and mental, health and well-being, many may think it is primarily about hydration, sleep, diet and exercise. Think again beautiful, as I am hear share with you just how important self-love/care is in this amazing, never ending, journey to happiness, contentment & satisfaction. I have mentioned to most of my current clients one of my most favorite phrases, "You cannot pour from an empty cup, so do your due diligence to always make sure yours ....

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  • Motivational Monday's - MUST TRY recipe

    Motivational Monday's - MUST TRY recipe

    Happy Monday lovelies! I have not provided you all with a MUST TRY recipe in a while now! Lately, I have really been into cold, crispy, refreshing foods. Not sure if its due to "summer" being upon me, even though it’s always summer in PR?? Either way, I am into this and I think you guys will be too! Feel free and eat this like a snack OR it could easily be a "light" breakfast option! Quick and easy with quality protein, healthy fats and fibrous veggies, the perfect blend of deliciousness for your macros and micros! Food prep alert! This is the perfect time to use those hard-boiled eggs made during food prep yesterday! Right coach? Right! Sliced cucumbers topped with ....

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