Last Week was tough... I found myself eating like crap,not getting enough rest, sick with sinusitis, stress and exhausted... AND COMPLETELY OFF MY SCHEDULE!! I need a reboot. What I was doing... The way I was scheduleing my DAYS! Handeling my business. WAS'NT WORKING. I needed to detoxify. MY BODY>>> MY MIND>>> MY THOUGHTS>>> MY PROCESS>>> All that! SO. NOT. ONLY. AM. I. DOING. A. 7-DAY. FOOD DETOX>>>>> I'm Detoxing & reviewing my day to day life. I'm going to start by... CLEAR THE CLUTTER- Decluttering A tell-tell sign of my life chaos is the amount of clutter collected on my side of the bed. my night-stand is usually a mess, last weeks laundry is still there and my daily checklist is unchecked or completely blank! So I'm doing a little decluttering. Getting rid of the things I dont need and putting everything else in its proper place. 7- DAY DETOX sticking to clean non processed food, cutting out processed sugars, and aiming for a gallon of water a day. And drinking my delicious green detox juice that I made yesterday. PAY ATTENTION TO YOUR SPIRITUAL NEEDS I havent meditated in a while and it shows. So I'm getting back into this week. making the first 30 minutes of my day about grounding. NO more checking my phone, social media, and emails first thing in the morning! DISCONNECT AND RECONNECT We strongly believe that overuse and overdependence on technology is toxic. If you don’t believe us, just think: How many people have you seen driving while on a cell phone? Have your kids pulled out a tablet or cell phone at the dinner table? Has a co-worker ignored you or someone else while replying to their 100th text message? Technology certainly has its role. Advances in technology have resulted in medical advances, educational improvements, scientific discoveries and more. But it’s had a negative impact on our actual connection with each other. Families drift apart, parents bring their work home, kids tap away on Facebook instead of opening their textbook. There’s no real presence of mind with excessive technology use. Be mindful with how and when you use technology. EXERCISE Movement helps to stimulate your circulatory system and blood flowing helps the other organs to process toxins. Toxins store in fat cells, so losing fat will release toxins. I havent weight trained in weeks! So I'm hoping back into it! Take some time and reevalutae your life before the year ends. IS what you're doing substanable. What needs to be tweeked or canceled. What good habit do you want to add?? What Bad habits do you want to release?? DETOXIFY>>>>>>>

We've all been here. Right??!!! We go into the closet... Pull out our favorite mom jeans. And... The button wont quite close. Or they're hugging in on the wrong places. UGH!!! You're bloated yet again and it ain't even that time of the month yet!! Bloating has a few different causes: It can be a sign of a serious medical problem or a symptom of being unable to digest the sugars in dairy. It can also be a sign of a poor diet or high levels of stress. Good NEWS tho! There are REAL solutions it involves eating yummy healthy food! 1. OATS Considering how your bowl of oatmeal keeps you full all morning, it may sound funny that it can also beat bloat. But studies have shown that oats help move extra fluid out of the body. Just make sure you're buying the right kind of oats. (read your labels) 2. PEPPERMINT TEA Peppermint tea is refreshing and invigorating hot or iced at any time of day or night. It also has been shown to ease belly pain. Add to that the fact that the smell of mint helps cut your appetite. 3. GINGER Ginger is one of the best-known cures for stomach trouble of all kinds. It helps your body get rid of gas. 4. CUCUMBER Of all the vegetables that you eat, cucumbers have more water in them than most others. They help keep you hydrated while at the same time delivering plenty of minerals and antioxidants. They’re a sure cure for a bloating belly. 5. ASPARAGUS Asparagus is good for you in so many ways, and one is that it can get rid of excess water weight. Of course, your pee will smell funny while you’re getting rid of those fluids, but that’s okay!

It's that time of the year!! That Sneezy, Itchy, watery eyes, runny nose and I swear it's not Covid cough! LOL The Temps have a dropped a bit! Something is always in the air here in Texas. And... I'm constantly feeling sinus pressure. Along with Elderberry syrup and Riiiiiiicola!!! There are a few other things I do, drink and take Day in and day out to keep my immunity boosted, limit trips to the hospital and to avoid having to take and allergy pill EVERY DAMN DAY!!!‍ First up.. SUPERTONIC 5-ingredient wellness shots with anti-inflammatory benefits, vitamin C, to create the ultimate juice to boost immunity!1 small orange (add 1-2 more oranges for added sweetness / omit and add another lemon for less sweetness!)2 small lemons (add 1-2 more lemons for more acidity / reduce by half and add another orange for less acidity!)1/4 cup chopped fresh turmeric (peeling optional)1/4 cup chopped fresh ginger (peeling optional)1/8 tsp fresh black pepper1/4 tsp oil (such as extra virgin, optional / to help improve turmeric absorption)‍ JUICER: To a juicer, add orange, lemon, turmeric, and ginger (depending on the juicer, you may need to peel the orange and lemon) BLENDER: Add turmeric and ginger to a Hight quality blender. Then add the juice of the orange and the lemons (this helps the mixture blend easier, and removes the pulp/rind). A juicing tool like this or this can help! Blend on high for 30 seconds. Save the rest for later, Take a shot daily if you'd like! This yummy Paleo Friendly Smoothie Bowl. You can pre- freeze the fruit to make a smoothie bag then just add the other ingredients when ready to blend. I love a good smoothie bowl, but I do not like having to always spend 10 - 11$ to get one. Try it out and tell me what you think. Ingredients For smoothie ½ cup almond milk1 cup frozen blueberry2 tbsp. raw cacao powder2 tbsp. honey¼ medium avocado1 large frozen banana½ cup ice For topping fresh blue berries pumpkin seeds hemp seeds goji berries‍ Directions Place the milk, honey, avocado and cocoa powder in a high power blender and process until smooth. Add the frozen blueberries, banana and ice and process until thick and creamy. Transfer the smoothie in a bowl and top with fresh blueberries, pumpkin seeds, goji berries, hemp seeds and chopped Brazil nuts or your favorite toppings.‍ Green Smoothies are my FAAVVVVVVVVVVEEEE>>>>> I'm also a Ginger fanatic I personally prefer kale over spinach but sometimes spinach taste better in recipes. Again... Toss the fruit in veggies into a zipper bag and BOOM you've just meal prepped breakfast!! Green Wellness Smoothie Immune boosting green smoothie packed with: fresh ginger, turmeric root, spinach, raw honey, pineapple, banana and black pepper. Sounds crazy, but this smoothie is absolutely delicious, great for digestion and a boost for your immune system! I love drinking this daily Ingredients1 banana1 cup frozen pineapple2-3 cups organic spinach1 knob fresh ginger, peeled (about 2 inches of ginger)1 knob turmeric root (about 2 inches fresh turmeric)1/2 tablespoon manuka or raw honey1/8 teaspoon freshly ground black pepper (or a just couple grinds)1/2-3/4 cup almond milk or coconut milk Instructions: In a large high-powered blender, add in all ingredients and blend on high for 1-2 minutes or until all ingredients are well combined. If necessary, add in more almond milk to thin the smoothie. Makes 2 smoothies. ‍I hope these help you keep the sickie ickies at bay! Just in case here are a few supplements, herbs & spices that help! Supplements that support immunity Vitamin C fads in natural health come and go, but Vitamin C has been there for us since it was officially discovered in the 1930s – and for good reason! Vitamin C is an ‘essential’ nutrient that the body obtains through dietary sources. Vitamin C stimulates the production and function of white blood cells, and may help protect against viral infections, such as colds and flu. Vitamin C is necessary for maintaining a healthy respiratory tract and may protect us against the effects of allergens, irritants and viral infections. Good food sources include capsicum, oranges, grapefruit, strawberries, papaya, broccoli, tomatoes, sweet potato, kiwi fruit and spinach. However supplementation is often advisable to reach a therapeutic dose that is ideal for maximum immune protection. Emergen-C Oranges smoothies Orange Juice Elderberry: Dark purple in color, the bioflavonoids and other proteins in the berry juice destroy the ability of cold and flu viruses to infect a cell. Elderberry has fast gained a following, especially during the winter months for its ability to protect against and reduce symptoms of colds and flu, and other bacterial and viral infections. Best to purchase locally so that it includes local honey to aid with allergy fighting. Astragalus membranaceus has been used in Traditional Chinese Medicine (TCM) for thousands of years. It is often combined with other herbs to strengthen the body against disease. Astragalus has immuno-stimulant, antioxidant and antiviral properties and has become one of the most popular of the TCM herbs now used to support immunity. It has both a general stimulant effect on the immune system, as well as specific antiviral activity. Astragalus is effective taken as a single herb, but when in a formula with other immune supportive herbs, can cover a wider range of symptoms. This herb can be found/purchased on Amazon. ‍ Hope these help! Try them out and let me know!

Girl, It's that time of the year! The next two months (despite Covid) will most likely be filled with holiday parties, candies, treat's, pies, cakes all that! Lets be honest absolutely no one is on a diet, eating 100% clean or working out as their were come November & December! Between Busy schedules, holiday commitments, traveling... Yes people are still traveling!! lol You've probably already fell off the wagon and that's totally okay. Hopefully we can manage or tame it while you're ahead. I'm not writing this to be the treat thief. I'm just here to hopefully help you avoid gaining anymore or any extra pounds. Don't wait to January! With these five easy tips you can literally and figuratively have your cake. AND EAT IT TOO!‍ ONE: Catch those ZZZ- Sleep deprivation, which is quite common during the holidays, may cause weight gain. This is because those who do not sleep enough tend to be hungrier, consume more calories, and exercise less. Lack of sleep can make you a little more prone to unhealthy snacking and lower metabolism. ‍ TWO: Stress Control - Stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake. Activities that help reduce stress: Exercise, Meditation & Yoga.‍ THREE: Mindful Eating - People are often in a rush this time of year. It's so easy to just grab something on the way, or stop in a drive thru. If you must then you must but try choosing the best or healthiest options, eat without distraction, practice portion control by using a smaller plate, eat slow, and have a glass of water after you finish your plate. ‍ FOUR: Limit Desserts- All I'm going to say on this is that you don't have to try them all! lol ‍ FIVE: EXERCISE- My favorite of course... Commit to 15- 30 minutes per day Ways to stay motivated: try new workouts, switch your time of day for workouts & bring a friend. ‍ TO BE HONEST: No one wants to worry about weight control around the holidays. I get it!! There are multiple tips and tricks that can help keep you healthy, happy, and weight-conscious during this time of year. Beyond general diet tips, it’s best to make sure you’re getting plenty of exercise and limiting your intake of holiday treats.

S E L F L O V E I sat out on this journey about 8 years ago give or take. At this time I found myself weighing about 185 and wearing double digits in jeans. The strange part is It didn’t hit me until I looked at a printed photo of myself.  (If anyone recalls such a time) I didn’t notice the woman in the picture. I’ve been a “skinny” gal majority of my life. So tapping near 200 pounds seemed unreal. Writing this down makes me feel a little vain. To be honest, maybe I started this journey for all the wrong reasons. I started it cause I wanted to be skinny again. I felt as if being skinny would magically make me feel better, beautiful, enough. Well, it didn’t! I started exercising, running was my thing I loved cardio so so much. And it helped for a little bit. But you see I was still in a toxic relationship with myself… One that I could not outrun. I had to face it head-on! So I'm doing the work reading the books, seeking help, taking actions, and working on my fitness. Loving myself through all the failures, challenges & pressures of life will be a continuous process! I am a continuous work in progress y’all! But I love me, unconditionally and I don’t care If anyone else does! 👌🏿But there are days…When I look in the mirror and don’t like it & I’m not so comfortable with the person looking back. Here what helps: Positive Affirmations:  say them, believe them, create them! Self Acceptance: it took me forever to learn not everyone is going to like me! And… That’s Ab-so-fucking-luteluly Ok!!  Oh, and perfection does not exist, your flaws can also be a strength. Or maybe just a flaw either way it’s okay accepted it acknowledge it and move on! Exercise: it helps with my mood, my weight stress, and my confidence .M I N D S E T When I started exercising my only goal was to lose weight. I didn’t want to be what I considered fat! That people are not a good enough reason to work out. That mindset will have you on a roller coaster of diets and emotions. To be successful & consistent with most things your heart has to be in it. Your “why” is usually the driver. So here’s how I made the shift: Therapy: I needed to know why I never felt good enough. Why I felt ugly in the first place. Why I never ever considered that the things that I ate, the people I thing out with, the things I say to myself, my level of activeness mattered! Gratitude: I’m guilty of taking so many things for granted. When I find myself complaining about the smallest bullshit of things. I pause not all the time but most of the time… I stop and think about or list 3 things I'm grateful for this usually brings me back. I do this with my husband all the time when he pisses me off. I’m constantly listing at least 3 great things about him after venting to my friend. REASON: knowing my ‘why”, finding my purpose, and using my talents has been such a fucking game changer for me. It’s has been such a driving force for my business! My Person: I have 2. These are the people who push me, call me out on my bullshit, and believe in me more than I believe in myself at times. W E L L N E S S I'm officially a label reading, fast food skipping food snob! I'm very picky about what I put into my body except for gummy bears, Jimmy Johns & Chic-Fil-A that is Jesus’s chicken okay! 😜 (we all have our weaknesses)But honestly tho…I became a health nut shortly after my dad got sick. I mean we were headed in that direction his diagnosis just kinda sped up that process. Wellness is a lifestyle, not a diet or fad! The food processing, Corporate farming & FDA in the USA is crap! Is scary out there! 😬Read your labels, grow your food, or eat organic as much as you can. The closest to the source and the less of ingredients the better! I’m here to tell you if you eat better you feel better. The combination of the above 3 makes fitness for me! What is fitness for you??Quick wellness tips: Cold & allergies: try elderberry and check out my wellness shot (find it in the blog). Turmeric, Apple cider vinegar & garlic add them to your diet.😊Tea: there’s a tea for everything! Organic: it’s important to shop organic of & when you’re consuming the entire fruit or veggie. If you peel it or skin it then conventional is fine. Exercise: 30 minutes at least 3 times a week.

Waking up happy, relaxed and refreshed is something we all want. However, most of us don’t! So how can we change that? How can we start our days happy and remain that way throughout the day???I’m sure you've heard the term “the early bird gets the worm” right???Great achievers wake up early and do little things that make them happy! The first hour of your day sets the tone for the remainder! So what’s the first thing you do when you wake up? Below are 7 great and proven tips to help make your mornings happy and energetic!!Sleep: figure out how much sleep you really need some of us can make it off 5 hours. Personally, I need at least 7.Stop snoozing: Stop hitting snooze!! It only makes things worse. Set your alarm and adhere to it! Try setting your alarm sound to your favorite motivation song or tune! (Check with your partner first) especially if your wake up time is earlier than theirs! Wait to check your phone: stretch, exercise or meditate. Try spending the first hour of your day away from your phone! Practice Gratitude: List 3 things you are thankful for and or say 3 nice things to yourself in the mirror and smile! Exercise: Endorphins boost happiness!! A good dance session won’t hurt either!  (Need i say more…)Eat: Stop skipping breakfast! It really is the most important meal of your day! It’s hard being productive on an empty stomach! Adjust your mindset: you can do this by journaling, setting goals, making out your day or all. Positive thoughts help sow positive outcomes!

Shortly before the quarantine we were visiting family in Wisconsin while there I was eating all the snacks, treats, drinks everythang. Then… The shelter in place order happened and the stress, anxiety, frustration took over which led to emotional eating and drinking. I stepped on the scale and was kind of devastated. My workout routine went from 6 days a week to about 4 while meanwhile, my calorie intake increased. I hit a plateau and the scale did not budge. I fell off my game here’s how I got my ass back on track! SET GOALS- you can change your goal or adjust your current process, either way, you have to know what you want to accomplish. Start with setting SMART goals .S- SPECIFIC: direct detailed and meaningful. M- MEASURABLE: your goal is quantified to track progress and success. A- ATTAINABLE: your goal is realistic and you have the tools/ resources to attain them. R- RELEVANT:  to you and your interest. T- TIME-BASED: when do you want to accomplish this goal. Write them down and follow through. FIND WHAT WORKS FOR YOU- Everyone's schedule and commitments are different. We are not all at the same fitness level. Find what works for you. LISTEN TO YOUR BODY - Don’t overdo it. Start slow and work your way up and be KIND  to yourself. Consistency is key you will get stronger. FOCUSING ON ONE MEAL AT A TIME-  you can only control today! Try making healthy choices one meal at a time. One meal won’t make or break you! LIMIT THE COCKTAILS- It’s been beer o’clock for me 24/7  during this quarantine. I’ve limited my self to drinking only during my zoom happy hours and have now narrowed it down to like one every two weeks. FIND A FRIEND WHO WANTS TO MAKE CHANGES TOO -  Bring in a friend or find an accountability group it’s a great way to help you stay motivated! 😊REST-  rest equals recovery aim for 6-8 hours of sleep daily. Setbacks happen so don’t beat yourself just find a way to get back on track.

Do you eat breakfast regularly? Breakfast is the first and most important meal of the day. You should aim to have breakfast within two hours of waking up. Those who skip breakfast tend to eat more portions of food in the next meal. Consuming a healthy breakfast restores the glucose levels in the body and lowers stress levels and can help boost your metabolism. Nutritious well-balanced breakfast is a great way to jump-start your day! 7 Best Foods To Eat In The Morning: Eggs Increase the feeling of fullness, a great source of protein and help maintain steady blood sugar and insulin levels. Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants. It’s my favorite! 😊Coffee It's high in caffeine, which has been shown to improve mood, alertness, and mental performance. I’m a tea girl but coffee has its perks! Nuts they’re filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control. Chia seeds they’re high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk. CHIA PUDDING1 1/2 cup non-dairy milk ( I like coconut milk best)1/2 cup chia seeds1-2 Tbsp maple syrup (more or less to taste)1 tsp vanilla extract Top with fresh fruit Protein shake they’re quick easy and portable. I usually opt for a vegan powder over whey but either would do. I’ll list my homemade recipe below. Cottage cheese high in protein increases metabolism produces a feeling of fullness and decreases the “hunger hormone” ghrelin. There ya have it! 😁Protein shake recipe 4 dates1 cup almond milk Handful of cashews Handful of almonds Dash of nutmeg Dash of cinnamon1 cup of ice Toss in a blender. Enjoy!