Seriously, what happens if you just don't eat the thing you're reaching for?! Will you perish in despair from the lack of treats? Or will it give you a chance to think it over, decide if it's really the food you want or maybe it's just a sign of something else.  Check out today's video to see this effective mindset tool!

I get it! You want to lose weight, and you want to lose it NOW! There's more to consider than just more workouts when it comes to losing weight, and there's a balance that has to happen with your nutrition in order to make it effective. Check out today's video to get he scoop, and figure out what's right for you!

This recipe is a great side to so many summer dishes! Have it with grilled meats, tacos, taco bowls, or even on your pulled pork sandwich! And of course, make it your own! If there's a veggie you have on hand, add it in!

Cilantro Lime Slaw

1/2 a green cabbage, shredded

1/4 a purple cabbage, shredded

1 lime 

1/4 c. fresh cilantro chopped

2-3 stalks green onion chopped

1/2 red, orange or yellow bell pepper thinly sliced

salt/pepper to taste

cumin seeds optional

With a sharp knife chop the cabbage in thin slices, add other chopped veggies and seasonings to a large bowl.  Squeeze in the juice of 1/2 a lime, add salt/pepper to taste and the optional cumin seeds.  Toss, then sample to see if you'd like more lime juice.  This can be made up to 1 hour before the meal for the flavors to come together.

Tips: To make this even faster, buy a bag of precut slaw in the refrigerator section of the produce dept. Other great spices to add in are ground cumin, smoked...

Today I get on my soapbox a bit with talking about diet culture, carbs, and losing weight to keep it off for good! I have a little experience since I lost 45lbs over a decade ago, and have no intentions of ever finding it again! 

If you're not willing to do it long term, then why do it! I'm a big believer in real change for the long term versus fast change for a short time. So if you're looking to lose it, and NOT find it again, this is for you!

Pullovers are great for your back, chest, triceps, and abs, have you tried it? In this video we'll be taking this move from intermediate to beginner, and complicated to simple!

In the beginning, most complicated, I'm in a single leg bridge while doing the pullover with two dumbbells. Both of these components work your balance (it's harder to do a pullover with two weights versus one), engage your core, but also engage your glutes. 

We can continue to modify from here by holding the bridge with both legs, or no bridge at all. You can also modify the pullover itself by holding the two dumbbells together, or going to a single dumbbell.

Changing up the exercise with these small changes are what help you create big results! The modified moves are different enough to keep your body working, and not adapting tot he same old exercise.  So try them out with your next workout! Comment below with your favorite way to do pullovers!

This is a favorite at our house, we've been making it for years.
My husband made up this salad on one of our trips to Wisconsin, while at a Farmer's Market and we have loved it ever since!

We have also used chopped sugar snap peas, walnuts, red beets, but go with what sounds good to you and of course, what's available at your local farmer's market.

Farmer's Market Salad
3 beets, diced and roasted
4 carrots, diced and roasted
4 radishes, sliced
1 bag arugula
1/4 C. Pumpkin seeds or other nut
1/4 C. Dried Cranberries
Lemon zest
Pecorino Romano for topping

Peel and dice carrots and beets. Mix with olive oil salt and pepper, place on sheet pan and roast at 425 degrees for 35-45 minutes. Let the roasted veggies cool. You can layer the salad, or toss together, use remaining ingredients with Lemon Vinaigrette (we usually have dressing leftover, so just use enough to taste it, but not pool on the bottom)

Lemon Vinaigrette
1 juice of lemon
1 tsp Dijon mustard
1 clove garlic mashed
1 tsp honey optional
1/4 c...

Today you get to bring out your inner toddler and ask yourself WHY? a million times! Sounds fun right?! Here's the thing, if you observe why you are making choices, it's a lot easier to change the habit and make a different choice than if you aren't noticing when you are making these choices. Maybe you noticed I used the word "observe", that's because I want to you think of yourself as a bystander, no judgement on whether your actions are good or bad, just simply observing what you are doing. It's important to see the action, note why you're doing it, and then make a choice of whether to continue or change it.  More details in the video!

So....pull up your big girl pants, and let's ask the question!  

Whether you love it or hate it, you still have to eat! So let's take a look at these grocery tips that really help keep your nutrition on track!

Grocery Shopping Tips

• Stick to the perimeter of the store, that’s where you find the fresh produce, meats and dairy. Only go into the middle aisles for things on the list, not wandering looking for ideas!
• Only shop for what’s on the list, this helps you avoid impulse buys! 
• In season foods are generally on sale, and more flavorful since they likely didn’t have to travel as far as out of season produce. Also consider your local farmer's markets for delicious in season foods. 
• Have a mix of eat now, eat later foods. Fresh, frozen, canned, have a base of items you can pull from as needed so you always have food options that meet your goals.
• Don’t shop hungry, you’re more likely to grab items not on the list!
• Try online ordering to only get the things you need.

How do you shop? Did you change...

How often have you said “that looks good”?! Good looking food is part of the enjoyment of eating, and it’s not just for eating out, those at home meals can look amazing too!

Making your meal look good is easy, here’s how you do it:
 Use different colors of vegetables and have them be a different color than the rest of the meal.
 Chop some herbs or green onions to go on top.
 Plate it so it looks good, like you’re eating at a restaurant, not just slopped on a plate.

If you're feeling like salads are boring, blah, and just not satisfying, you need to give this dressing a chance!

Creamy Parmesan Dressing

1 cup Greek Yogurt (any % will work)

1 clove garlic

1 T dijon mustard

1 tsp red wine vinegar

1 tsp worchestershire sauce

1 T  lemon juice (sometimes I add more)

1 cup grated parmesan cheese

1/4 cup any fresh herbs like parsley, chives, thyme

1/4 cup water

1/2 tsp salt

1/2 tsp fresh ground pepper

In a food processor, add just the garlic clove and run until the garlic is minced. Then add remaining ingredients and blend until smooth. I purposefully make the dressing a little runny, this allows the dressing to spread easily over the salad, and you have all the flavor but less calories! If the greek yogurt is a little tart for you, split it with your favorite mayo. Enjoy!