HEALTH HACKS | Undress your Salad Dressing

The concept of clean eating can seem like a completely overwhelming, daunting goal.  "Eating clean" just means you're diet is consisting of as many unprocessed, whole foods as possible. 

An easy first step to make a change is in your salad dressing!  Most pre-made salad dressings are loaded with sugar, oils, and dairy (if you're not into that kind of thing).  

My fave way to dress my salad is just 3 ingredients! 


Lemon Juice

Sea Salt

Tonight, I used Dinosaur Kale!  First, remove the ribs of the kale and slice.  Then just massage the avocado and lemon juice into the kale and add a pinch of sea salt! 

This can be done with any firmer lettuce (or to be technical Brassica).  To do this with spinach or romaine, simply mash the avocado, mix with the lemon juice and stir into the lettuce!

Super easy, healthy fats, and nothing processed.  DONE.  Even the kids ate it!



HEALTH HACKS | The Perfect Energy Snack!


As you may have noticed, I love foods that combine healthy fats, carbs, and protein!  These flavorful bites combine dates, peanut butter, honey, and coconut oil!

Dates have anti-inflammatory properties, are great for digestion, boost brain health, and are a great source of ENERGY!  Raw honey, also a great source of energy, has anti-viral, anti-bacterial, and anti-fungal properties.  Coconut oil can help regulate metabolism, boost your immune system, and can help fight candida (hello post-Halloween candy binge).  And peanut butter, because everything is better with peanut butter!

Energy Date Bites

3 cups dates (remove the pits)

1 cup raw cashews

1/4 cup raw, organic honey

3/4 cup organic smooth peanut butter

2 tbsp extra virgin coconut oil

1/2 cup unsweetened shredded coconut

Throw everything except half of the shredded coconut into a food processor or blender. Once combined and smooth, form the mixture into 1/2" balls and roll into the shredded coconut.  These are best kept in the refrigerator.




FITNESS HACKS | Protein is not just for bodybuilders!

Well... Technically, by definition, if your strengthening and enlarging your muscles you're bodybuilding. :P

It is a common misconception for people to refrain from eating after exercise because they think that their body will continue to burn fat because their appetite is depressed.  This is actually going to work against your efforts to change your body and you are depriving your newly stimulated muscles of the nutrients they need to change and grow.  When our muscles grow, our bodies will burn more calories throughout the day!  We want muscle gains to create a change in our body composition.

So what do you need after a workout?


The subject of "protein" is often associated with men and huge guys.  It is actually important though for ANYONE who does any form of intense exercise.  When we exercise (especially to the intensity we do on the Megaformer) we are tearing down our muscles.  After exercise is when your muscles are primed to begin the repair process and need the amino acids that are found in protein.  Studies show that consuming between 15-20 grams of protein immediately after your workout will facilitate this process and help your muscles repair and grow.

Where do you get protein?

The options are limitless!  Animal proteins, including meat, fish, poultry, and milk products, are rich in high-quality proteins, just try to stay on the leaner sides of your meat choices.  There are also a lot of plant-based protein sources, however they may be lacking in one or more amino acid, so it is ideal to combine some foods together to make a complete protein profile.  These combinations can include, peanut butter on a slice of whole-wheat bread, beans and rice, or an apple with a small handful of almonds.

Clean protein powders are also a great alternative for people on-the-go.  There are a lot to choose from and A LOT with artificial sweeteners and preservatives.  There are really great whey, goat, and plant-based proteins on the market today. 

Here are a few of my favorites:

Bluebonnet Whey

Vega Sport

Tera's Whey Goat

Sun Warrior Blend

Protein is not just for the meat-heads at the gym.  Make sure you're refueling properly so you can make the most out of your workouts!