9 Amazing Summer Veggies

Summer is in full effect—and that means that the selection of produce at your fingertips is packed with colorful benefits. Eating seasonal vegetables will boost your nutrient intake and their high water content helps you stay hydrated so you can beat the summer heat. Colorful summer veggies also contain antioxidants that help fight disease, reduce inflammation, and protect against the sun from the inside out.

Below is a list of some radiant summer vegetables that our nutrition and fitness mindset coach recommends getting into your diet.

1. Zucchini

This summer squash is a serious superfood—it’s packed with vitamins A, B and C, as well as potassium, protein, omega-3 fatty acids, phosphorous, magnesium, copper, folate and manganese. Zucchini is tastier when cooked, so try serving it grilled, boiled, steamed, stuffed or even baked.

2. Kale

Kale is absolutely loaded with important antioxidants, such as vitamins A, C and K, copper, potassium and magnesium, which...

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5 Small Dietary Changes That Make a Big Difference

When it comes to losing weight, maintaining results and improving your overall health, lifestyle is everything. Whether you’re on a diet or working with a transformational nutrition coach to optimize your health and fitness, it’s essential to adopt healthy habits so that your results last for the long-term. The good news is, you can make small changes in what you eat that will make a big difference in your weight and help you transform your lifestyle into one that’s much healthier and beneficial.

Adopt these five tips to get closer to your goals for weight loss and healthy living.

1. Avoid High Calorie, Sugar-Laden Drinks

When it comes to calories, sugary beverages can creep up on you without satiating your appetite. Steer clear from soda, sugary juices and sports drinks that are packed with sweeteners and calories. Avoid beer and other alcoholic beverages as much as possible, and when you do drink, opt for white wine spritzers and drinks without sugary mixers.


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3 Ways to Do Eggs

Uncategorized Jul 07, 2023

When you’re looking to transform your body, one of the best things you can do is to eat lots of quality protein—like eggs! Eggs are considered a superfood and nutritional powerhouse by many—and for good reason. They are one of the best sources of quality protein you can find. Just one egg contains up to 6.3 grams of protein!

Eggs are classified as a complete protein, which means they contain all nine essential amino acids that our bodies need to function optimally. Proteins are considered the building blocks of life, essential for building strength and repairing both tissue and muscle. Eating protein is also essential for weight loss and management, as it helps build lean muscle, which in turn, increases our calorie burn.

Eggs are packed with 13 essential vitamins and minerals, including iron, copper, selenium and zinc, as well as vitamins B2, B6, B12 and D. They also provide important omega-3 fatty acids and antioxidants. 

Here are three ways to...

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5 Tips for a Healthy 4th of July

Uncategorized Jun 29, 2023

If you’re like the rest of the country, you probably want to celebrate this long holiday weekend. For many, this means BBQs, parties and other events with family and friends. While this is an exciting prospect, it can also be difficult for those who are striving to lose weight and stay fit. As a nutrition mindset coach, I understand that this can cause stress or worry—but it doesn’t need to! Here are a few tips—or habits, actually—that will help you stay on track without sacrificing your 4th of July fun.

1. Get Moving

Even though it’s technically a holiday, it’s not a good time to take a break from your exercise regimen—especially if you may be eating/drinking/enjoying a little more than usual over the weekend. Wake up and hit the gym, take a class or go for a run, if possible. Even a walk will help burn calories and jump start your metabolism. If you can participate in any physical activities at the events you attend, go for it....

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5 Top Booty Sculpters

transform your body Jun 19, 2023

If sculpting your booty is one of your goals, these exercises are perfect for toning, lifting and strengthening your glutes. They can be done at home, outside or at the gym—and you can easily incorporate resistance bands and free weights to increase intensity. Start with three to five sets of each exercise, a minimum of three times a week, to really transform your body. Building muscle is a progressive effort, so be sure to increase number of reps, duration and intensity of your workouts over time to avoid a plateau.

The glutes are the largest muscle group in your lower body, so try to hit the region from every angle for best results.

The Bridge

This classic move is an excellent way to start your glute workout. The Bridge also works your abs, core and back, and helps to strengthen and stabilize. Start by lying down on your back on a mat. Position your knees about hip width apart and bend them. Engage your glutes and tighten your abs as you use them to slowly raise your hips...

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A Day of Protein-Rich Meals

lean protein Jun 14, 2023

Whether you’re trying to lose weight or maintain results, lean protein should be a critical part of your diet. It keeps you full in between meals and helps build lean muscle mass, which increases the number of calories you burn on a daily basis, essentially promoting a higher metabolic rate. Lean protein is beneficial to your overall health—it boosts heart health, helps lower blood cholesterol, and supports brain function and overall physical functioning,   

Here are some protein-rich meal ideas to help make it easier to boost consumption of this important nutrient.


Start your day off with eggs, which are an excellent source of protein with approximately seven grams per each. Make a two egg omelet or scramble and mix in your favorite veggies to incorporate dietary fiber and other essential nutrients. If you really don’t have time to make eggs, opt for Greek yogurt with fresh berries for another fiber- and protein-rich meal.


Avoid the...

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3 Tips for Mastering Memorial Day Weekend

nutrition coach May 25, 2023

Memorial Day weekend is typically a fun one—it kicks off the summer and gives us a chance to celebrate and spend time with our friends and loved ones. While this may mean parties with lots of opportunity to eat and imbibe, it doesn’t mean you have to toss your healthy lifestyle to the wind this weekend. All you need is a plan to stay on track without depriving yourself.

Here are a few nutrition coach-approved strategies that can help you enjoy Memorial Day festivities without packing on the pounds.

1. BYOD—as in Bring Your Own Dish

Bring a healthy yet delicious dish to the party. This ensures that there is a healthy choice at the party, while providing a little help to the host. Even something as simple as a healthy salad loaded with leafy greens and seasonal produce or a fresh fruit bowl will be a hit. Eat your own healthy dish and then just sample the other offerings. You’ll enjoy yourself and not feel deprived, without “cheating” on your...

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The Skinny on Protein & Fiber

As a transformational nutrition coach, I often hear the question, “Why do we need more protein and fiber in our diets?” When you’re trying to lose weight, get in shape or improve your overall health, these are two essential components you should strive to get into your diet. Read on to learn why both fiber and lean protein should be a fundamental part of your meals.

Lean Protein

Consumption of lean protein is critical—we need it in our diet, coupled with exercise, to build muscle and maintain what we already have. Our muscle mass decreases with age, which, in turn, slows down our metabolism and can lead to weight gain. Loss of muscle mass doesn’t just lead to extra pounds; it can increase the risk of injury, especially the older you get. To combat these issues now and in the future, consume lean protein and get your workouts in. Keep in mind that, the more lean muscle mass you have, the more calories you will burn on a daily basis.

Another reason why...

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3 Ways to Boost Your Motivation to Work Out

Summer is around the corner—which means summer bodies are coming out in full force! Many of us feel pressure to get in better shape for the season since hotter weather often means less clothing. Don’t let it stress you out—instead, embrace a mindset for exercising that will transform your body and your life.

Exercise is the clearest path to improving physical fitness—and it helps with weight loss and improving your overall health as well. It’s essential for building leaner, stronger muscles that burn more calories and fat. Working out also releases endorphins that provide a natural high that elevates our moods and makes us happier overall.

Yet despite how wide-ranging the benefits are, it can be hard to exercise as much as we plan to on a weekly basis. If you’re having trouble sticking to your fitness goals, read on for some excellent tips from our nutrition mindset coach to help you stay on track for better health and reaching your fitness goals....

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Transform Your Body With 5 Awesome Spring Veggies

Uncategorized May 09, 2023

Spring is in full effect—and with it comes an array of delicious produce that will help you improve your health and transform your body. We often think of the basics like oranges and apples when it comes to produce, but there are many other antioxidant- and nutrient-rich choices you can make for snacking and to add flavor to your meals.

Try some of the veggies listed below and you will enjoy a wealth of health benefits.


Cultivated since the rule of the Roman Empire, this superfood is an excellent source of dietary fiber, which fills us up and helps us keep the weight off. Artichokes promote healthy digestion with their cynarin content, a compound that combats bloating, boosts bile production and helps to expedite the digestive process. They also boast good levels of folate, manganese and vitamins C and K.


Native to Asia Minor and the eastern Mediterranean, this herbaceous plant is ranked one of the top veggies when it comes to antioxidant content....

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