health hack


With fall just around the corner can we have pumpkin spice everything?? The answer is yes, but how do we hold the sugar? Here’s a recipe for a protein filled fall treat you can make in 2 minutes to get your autumn breakfast fix!


1 cup plain yogurt

1 frozen banana

½ tsp pumpkin pie spice

⅓ cup almond or soy milk

1 tbsp maple syrup

½ cup pumpkin puree

1 scoop your choice protein powder - not chocolate though!


Blend it all up and enjoy!!! 🎃


Some quick pre made snacks can make or break a healthy day! We need something that will bring energy without the quick rise and fall of sugar but also delicious and fast! In honor of fall here is a fall health hack pumpkin energy ball! The recipe below is basic pumpkin spice flavor but you can add a bunch to these snacks to switch up the tastes! The recipe is:

1 cup finely chopped Medjool dates

1/2 cup pecans

1/3 cup pumpkin puree

1/4 cup unsweetened coconut flakes

2 tsp vanilla

1 tsp cinnamon

Mix all ingredients in a bowl or food processer until combined. Refrigerate for 20 minutes. 

Remove from fridge and roll into circular small ball shapes. Enjoy!


3 Hearty healthy bowls full of nutrition and energy to start your day!  Not only will these start your day off right but they are deceivingly easy to make! While being very aesthetically pleasing all you’re really doing is layering ingredients so feel free to improvise!  

Quinoa Egg Bowl: 2 medium boiled eggs (6 mins) 1/2 cup cooked quinoa (1 cup quinoa cooked in 2 cups water) 1/2 cup sprouts 1/2 avocado sliced top with feta cheese.

Strawberry Chia Bowl: 1/2 cup rolled oats non instant, 1/2 tablespoon chia seeds, 1/2 tablespoon coconut flakes, 1/2 tablespoon honey, 1 cup coconut or almond milk, 1/4 teaspoon vanilla. Bring all ingredients to boil in medium size pot then reduce to simmer until liquids have been almost fully absorbed. remove from heat, pour into bowl and top with strawberries and almonds

Kale Protein Breakfast Bowl: 2 cups uncooked kale, 4 brussel sprouts, 2 slices bacon, half avocado, 1 fried over medium egg, 1/4 cup pine nuts, salt and chili pepper to taste. Set a skillet or flat large pan to medium heat and add bacon slices cut is small strips horizontally, remove when cooked and add brussel sprouts. Cook for 5 minutes and add kale and sauce for 2 mins. Add to a bowl and sprinkle bacon slices over the bowl. Fry egg in same pan and place atop kale and brussel sprouts. Add pine nuts to skillet and saute to light browned color. Add to bowl and enjoy!

Try these and comment how they turned out!


We all get cravings once in awhile...or more often than that! While moderation is key and allowing yourself treats on top of a well balanced healthy diet is important - it’s nice if you can combat those momentary cravings sometimes to keep up good progress and save it for something you can’t pass up! One of the best things to help fill yourself up with is water! However it admittedly can get a little boring. 
Cue a fun sugar free ginger soda-less “soda” to fill you up, aid digestion and satisfy your craving! 

Healthy Ginger Ale
-1/2 lemon
-ginger root
-sparkling water
-stevia or monkfruit

Slice the lemon in half and squeeze the juice into a glass. Grate some of the ginger root into the glass and fill the glass with ice and cold sparkling water. Mix and add a couple drops of stevia or monkfruit and enjoy! 

HEALTH HACK | Healthy Brownie Bites

Moderation is key in exercise, health and lifestyle. But it’s also a big part of diet as a whole so as to nourish your body without depriving yourself. What’s ideal is if you can combine both - nutrients and a treat - especially without the crash feeling a lot of sugary or heavy carb foods provide that we love to indulge in! For a guiltless treat and a metabolism jumping snack try these Brownie Bites:

-1 cup mashed bananas

-1/2 smooth almond butter or preferred nut butter

-1/4 Cup cocoa powder

-1-2 scoops protein powder (casein or vegan)

- 1 mini cupcake pan

Preheat oven to 350 degrees. Grease mini cupcake pan very  well to prevent brownies getting stuck. 

Mix all ingredients with a blender until smooth. 

Pour mixture into cupcake slots until full. 

Bake 12-15 mins or until a knife or toothpick comes out clean. Cool and refrigerate any you aren’t eating for later!


One of the most important things your body needs to function properly is of course, water. However, its important to keep yourself well hydrated with not only water, but also the natural minerals your body needs as well.

An interesting effect that can occur when you begin drinking a lot of water is over hydration. This is a condition in which you have consumed so much water without replenishing any minerals that you have washed the minerals out and actually dehydrated yourself! While this is easier to do in the summer as you are also naturally sweating out salts, it can also occur in the winter by just consuming more than half your body weight in ounces with no supplement of any kind.

A good way to not only beat the heat, but stay hydrated without washing yourself out is to create a cucumber-infused water! A really simple and delicious twist on water that will help to keep you hydrated and getting some of the amazing vitamins and minerals cucumbers naturally contain.

Ingredients: Half your body weight in ounces of water, 1-2 medium organic cucumbers, 2-3 small lemons, 10-12 organic mint leaves and optional 1 teaspoon salt. Cut the cucumbers and lemons into slices and roll the mint leaves in as tight a roll as possible then cut in fine strips. Combine with water in a cute water container and go!


The morning is a great time of the day to input health habits and routines. Your body is rested and refreshed and you can influence your whole morning and well into the evening with a few heathy tricks before getting started on your day. 

A great way to begin and set the tone for healthy digestion as well as kick start your metabolism is with an Apple Cider Vinegar mix! Mix 2 tablespoons of ACV with 1 cup of warm water and drink before breakfast. With just this quick mix, you’re regulating your digestion, giving yourself some good probiotics, balancing your ph and blood sugar and setting yourself up right! Not to mention really aiding all your weight loss efforts!

For a treat add 1 teaspoon of cinnamon, 2 tablespoons of lemon juice, 1 tablespoon of honey and a dash of cayenne. This is a great heating and healthy winter morning drink! Add ice for the summer ☀️


We all know that preparing meals at home is the best way to maintain a healthy diet. But we also all know that sometimes, spending time in the kitchen cooking dinner after a long day at work just isn't ideal. Good news - there are great dishes that can be whipped up in 10 minutes or less that also consider your waistline! Try out these 5 recipes for your next dinner meal:

1. Crunchy Asian Ramen Noodle Salad. See recipe here.

2. Quick and Easy Chicken Burrito. See recipe here.

3. Salmon and Herbed Bean Salad. See recipe here.

4. Portobello pizzas. See recipe here.

5. Easy Pad Thai. See recipe here.


As we all try to live our best and healthiest lives, it is always helpful to learn new tips to help us achieve that! So whether your goal is to eat better, work out more or feel less stressed, we are here to motivate you and push you toward your goal(s)! Here are 5 healthy life hacks for you to incorporate in your daily routine:

1) Start your morning with lemon water to help flush your system of toxins.

2) Take a moment in your day to press pause, clear your mind, and meditate. 

3) Always travel with a water bottle so you stay hydrated throughout the day.

4) Leave your cell phone on the bedside table at night to ensure a good night's sleep.

5) Meal prep healthy lunches to avoid poor meal choices. 


Breakfast - the most important meal of the day, as we all know. But even armed with this knowledge, there are some mornings where you find yourself wanting to hit the snooze button, get that extra 30 minutes of sleep and just settle for a cup of coffee rather than waking up to make yourself a meal (we've all been there). In those moments, it's much easier to pull yourself out of bed when you have some healthy, delicious and most importantly, easy-to-make breakfast recipes up your sleeve! Good news is that you don't have to do any leg work on finding these recipes; you just have to execute them. Try out one of these 5 recipes your next morning:

1. Sun Butter, Banana & Chia Seed Toast. See recipe here.

2. Healthy Berry Yogurt Smoothie. See recipe here.

3. Savory Oatmeal with Cheddar and Fried Egg. See recipe here.

4. 5-Minute Multigrain Cereal. See recipe here.

5. Chilled Overnight Chia. See recipe here.



How have you been faring with your New Years resolutions so far? Have you been keeping up a good fitness regime? We can help with that! One key tactic of maintaining a healthy and active lifestyle is eating right. Eating snacks throughout the day is crucial to ensuring you have enough energy to power through a good workout. Something like a power bar is a perfect morsel of energy to fuel you for the day. Try out these 5 DIY power bar recipes:

1. Dark Chocolate Coconut Protein Bars. See recipe here.

2. No Bake Apricot Oat Protein Bars. See recipe here.

3. Peanut butter Maple Almond Bars. See recipe here.

4.Super Food Energy Bars with Cacao. See recipe here.

5. Paleo Nut Energy Bars. See recipe here.



HAPPY NEW YEAR! As we reflect on what a year 2017 has been--how much we have grown, learned and changed--and take all the positives from the previous year into the new year, it is even more important to establish new goals and ambitions. For many, these new objectives revolve around fitness and a stronger, healthier body. And to that, we say YES YOU CAN! Maintaining and elevating your fitness is a continued process and can't be attained in one day. Sustainable change takes time and if you push yourself little by little each and every day, you will see transformation. In this new year, we challenge you to implement these 5 diet/fitness tips in your routine so that you achieve your best self this 2018:

1) Eat breakfast EVERY DAY. 

2) Carry a healthy snack with you wherever you go! 

3) Drink your recommended daily serving of water (it will depend on each person, but the general recommended daily amount is 64 ounces).

4) Take your time when eating!

5) Start your meal with a soup or salad.



What comes to mind when you think of the holidays? Food, family, love, DRINKS. The last subject is almost it's own food group as the holidays are never complete without a bevy of festive beverages. Now, there are plenty of alcoholic cocktails on the web for the merry drinkers that like to get a buzz on, but where does that leave the more health conscious folk who also like a good toast? Worry not, there are plenty of non-alcoholic drinks that are perfect for the holidays! Try one of these 5 mocktails for your next holiday toast: 

1. Grinch Punch. See recipe here.

2. Candy Cane Sparkler. See recipe here.

3. Apple Cider Fake-tini.See recipe here.

4. Sparkling Pomegranate-Chai Mocktail. See recipe here.

5. Sleigh Driver. See recipe here.



We are in the thick of holiday season folks! That means festive music, twinkling lights, comforting soups and decadent desserts. Don't be afraid that indulging in a bit of dessert this season may derail your fitness regime--you can whip up a number of winter-inspired desserts that are delectable and not detrimental to your diet! Try out these 5 scrumptious recipes this December:

1. Date Sweetened Brownie. See recipe here.

2. Pear and Quinoa Apple Crisp. See recipe here.

3. Oatmeal-Coconut Cookies with Cranberries and White Chocolate. See recipe here.

4. Candied Ginger and Orange Icebox Cookies. See recipe here.

5. Caramel-Pear Pudding Cake. See recipe here.



This holiday season, our wish list consists of a... a guilt free diet! While Thanksgiving is behind us, that just means even more holiday cheer and eats are approaching this December. But just because you are conscious about eating healthy for the holidays doesn't mean you have to be a Grinch about it! There is definitely a wonderful medium you can attain when it comes to eating healthy and eating happy. Try out these holiday-themed recipes this month: 

1. Butter-Glazed Rainbow Carrots. See article here.

2. Roasted Brussels Sprouts with Pomegranate and Hazelnuts. See article here.

3. Winter Fruit Salad. See article here.

4. Spicy Apple-Glazed Meatballs. See article here.

5. Butternut Squash Cranberry Maple Tempeh with Cinnamon. See article here.



Now that Thanksgiving is over and the food coma has lifted, let's get back into the fitness grind and treat our bodies to some much needed detox! An effective and easy way of doing so is drinking detox water --which is water infused with nutritious ingredients that helps flush your system of toxins, among many other good health benefits. Water is one of your most powerful allies when it comes to maintaining a healthy diet and when combined with the right ingredients, can work to kick-start your metabolism, assist your liver, and provide your body with a considerable amount of nutrients. Post-Thanksgiving, that sounds like exactly what our bodies need. Try out these 5 easy detox water recipes:

1. Lemon Ginger Detox Drink. See recipe here.

2. Slim Down Detox Water. See recipe here.

3. Cucumber Lemon Water. See recipe here.

4. Orange Mint Coconut Water. See recipe here.

5. Apple Cinnamon Detox Water. See recipe here.


Want an easy, low-maintainence meal full of bold flavors and a warm sense of comfort? Time to bust out your handy-dandy slow cooker! The slow cooker is the perfect versatile instrument to concoct hearty, fall-inspired meals without devoting long hours in the kitchen. You only need to pop the ingredients in the pot, forget about it, and then reap the fruits of your (minimal) labor after you've enjoyed your day. Cook in big quantities and you can meal-prep for the week or effectively serve big dinner parties (where you will be lauded for your cooking prowess). Either way, you will relish in the victory of a delicious, healthy meal with almost no effort. Check out these 5 scrumptious fall recipes to try with your slow cooker:

1. Slow Cooker Chicken, Sweet Potato, and Kale Stew. See recipe here.

2.Cider Pork Stew. See recipe here

3. Slow Cooker Balsamic Chicken. See recipe here

4. Vegan Lentil Chili. See recipe here.

5. Slow Cooker Minestrone. See recipe here