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June 2020

Frozen Pops small

Frozen Pops

Frozen Pops

The really cool thing about frozen pops is that they are not only delicious but easy to make.  Feel free to customize these, we had strawberries and blueberries in the house (plus it kept with the red, white, and blue theme for July 4th).  You know I am a big fan of use what you have and what you love.

INGREDIENTS (serves 4):

  • ¼ cup protein powder *(mine was 10g protein)
  • 1 unflavored fiber pouch*
  • 6 oz Fage 0% Greek yogurt
  • 1 cup sliced berries


  1. Combine the first 3 ingredients in a blender (what you would use to make a smoothie). Pulse this until combined and creamy.
  2. I left the fruit out and stirred it in after blending the base
  3. Divide the yogurt mix between 4 reusable popsicle molds.
  4. Place the molds upright in the freezer for 3-4 hours or governing.
  5. Gently place the mold under hot water for 5 seconds to remove the popsicle.

**Use what you have. I use IDLIfe Vanilla (not vanilla bean) Protein Powder (grass-fed, soy-free, gluten-free) and AdvoCare Unflavored Fiber. I am not sure how other brands will affect the recipe.

Nutrition information:

62 calories, 8g carb, 3.5g fiber, 4.5g net carb, 9g protein, 1g fat


PMS Symptoms Relieved

PMS Symptoms Relieved

We’ve all been there: Your clothes refuse to fit right, you’re exhausted, and you have major cramps. It’s the PMS predicament.

Did you know that fiber can be one of the best things to counter your PMS symptoms?

Fiber regulates your system, which helps to ease the belly bloat and puffiness.

Not only that, but fiber also aids in keeping your cravings for sugary, unhealthy food at bay by stabilizing your blood sugar levels.

But the best is yet to come! Fiber can actually help with those awful cramps too!

High fiber, non-starchy vegetables contain vitamins like beta carotene,  zinc, and vitamin E which work together to ease abdominal cramps!

One of the causes of the PMS symptoms is what you eat. The biggest offenders are processed and refined foods (think Doritos or Chips Ahoy). Salty foods cause fluid retention and alcohol/caffeine may affect your energy and mood.

What should you be eating to ease these symptoms?


#TransparentFiber-Rich Foods.  Fruits & vegetables, whole-grains, and legumes

Green Leafy Vegetables have a diuretic effect and a great source of Calcium, Vitamin K, and Magnesium.  They can help minimize period effects.

*These fiber-rich foods help maintain proper hormone balance and bind with estrogen and usher the extra out of the body.


#Transparent-2Plant-Based foods.  Vegetables & fruits, nuts and seeds, and herbs

Flaxseed helps promote healthy estrogen metabolism.


#Transparent-3Calcium-Rich Foods.  Sardines, salmon, broccoli, kale, &  Kiefer are well known PMS fighting foods

Wild-caught fatty fish (salmon) helps to reduce pain and inflammation that make PMS symptoms worse.  Fatty fish is high in Omega 3 fatty acids, an essential nutrient.


#Transparent-4Avocado.  Another benefit of avocado is that it aids in balancing hormones.  This healthy fat is also filled with magnesium (promotes a feeling of calmness), potassium and B-6.


A diet high in vital nutrients like those listed above is a key way to minimize PMS symptoms.

What do you do to care for yourself?


Article Referenced


Originally posted 2020-03-01 14:21:20.


Best Tips to Avoid Vacation Weight Gain (works for staycations too!)

Best Tips to Avoid Vacation Weight Gain (works for staycations too!)

I had a client that just got home from a 2 week trip to the beach with her whole family.  The first thing that she said when she returned was, “I am so proud of myself, I enjoyed my trip, I indulged at times, and I maintained my weight.”

I love vacation pictures of friends, family, and clients, and love when they are able to go away make memories, enjoy the moments, and come home with souvenirs (but not on their waist or hips)

Here are a few of my tricks to help you get the most out of your trip.  When you are on vacation, you wan to feel fit and energized.  The reason for the trip is to experience something different and you add more value when you are able to walk, hike, and haul (beach stuff) to see more & take more pictures.

PS: These tips work for staycation mode as well.


#TransparentOn day 1

Start your trip by setting up good habits with the “save for later method”.  You want to pace yourself on your trip, especially if it is longer than a few days.  Start out on the first day sticking close to #one80eating (protein, fat, and fiber at every meal).  Add ONE thoughtful indulgence like the wine, pasta, or dessert, each day that follows.  They are not going anywhere.  I save my the thing I am looking forward to for the last day.  Say, in Paris, I would have the butter and croissant the last day.

#Transparent-2Similarly, start each day with protein, fat, and fiber.  That will allow your food to work longer for you, balance blood sugar, and set you up with energy for the day ahead.  When you are vacationing, temptations increase as the day goes on.  You may want cocktails at lunch, ice cream after dinner, or the special local cuisine.  So, plan to pass on muffins, danishes, donuts, and pancakes for an egg white veggie omelet with a side of tomatoes and GG crackers.


Fitness is part of the healthy living equation and should be something you enjoy doing it.  I say the best exercise is the one you will do and stick to.  So, especially on vacation, tap into the local fitness center, an extra walk around the grounds or beach, rent a bike, or look to take in a local class before drinks and dinner.


Dehydration mimics hunger and no one wants night cramps from too little water.  Pack a water bottle and shoot for your daily 3 liters of water each day.  You can help minimize weight gain because the water will help you to feel full.

#Transparent-5It’s not weight that is stuck to you

The faster you get back on track with the scale and journaling, the faster that weight will come right back off.  You may come back with an extra 6-8 pounds, but you can lose that just as quickly as you gained it by doing these simple things.  For a week, drink your water, up the vegetables, eat at home, eat fewer restaurant meals, and have fewer cocktails.  Get back to your normal sleeping and eating and routines and your body will drop the bloat from the increased fat, salty, food, desserts, and cocktails.


Any travel plans soon for you?