Apps/Snacks/Treats Blog Breakfast Uncategorized

How to Hydrate Properly: 5 Helpful Tips (plus hydration smoothie)

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A Simple, Tasty Smoothie with Watermelon, Limes and Mint:

Hydration Smoothie


  • 1 Mini Watermelon
  • Juice from One Lime
  • 1 Cup Coconut Water
  • 8-10 Ice Cubes


Add watermelon meat, lime juice, coconut water and ice cubes to a blender. Pour into a glass, garnish with mint and serve cold!

Gut Health Tip: Add a scoop of BIOHM Super Greens to this mix for that extra Probiotic boost!



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Featured | Clear closeup of water | Simple Ways on How to Hydrate Properly

Know how to hydrate properly for a healthier gut and body.

Why You Need to Drink Water

Staying hydrated is one of the most important and easiest ways to help out your body and aid digestion. However, as simple as it is, it’s easily forgotten.

Dehydration can not only hurt your gut and your digestion, but it can also influence the way you feel too—think about moodiness and fatigue. So do your body, your digestion, and your coworkers a favor and DRINK UP!

5 Ways to Stay Hydrated

Attractive young woman drinking water at homeSimple Ways on How to Hydrate Properly

How much water should you drink in a day? People may know the answer to this question but most of the time, the standard isn’t followed.

Staying hydrated is one of the most significant components of living a healthy lifestyle, but for many, it can be a challenge. That’s why figuring out a system that works for you is key to receiving ample water intake every day.

1. Fill up Before Bed

Keeping a glass of water on your nightstand will help you kick-off your morning by starting your water intake right when you wake up.

2. Reward Your Taste-Buds

BIOHM Probiotic supplement with Super Greens | Simple Ways on How to Hydrate Properly

Drinking water can be a drag, especially when you want something with a little more flavor. To mix things up, every two fill ups, reward yourself with something flavoring!

I like to use BIOHM Super Greens, BCAAs, or flavored collagen powder. These products are great because they provide a little more flavor and have great benefits for your body as well.

BCAA Definition: Stands for branched-chain amino acids. They are protein supplements that help boost performance during exercise.

3. Get Yourself a Reliable Water Bottle

Not only are reusable water bottles good for the earth, but they also allow you to fill up throughout the day. New water bottle designs are both creative and functional so you won’t have to worry about them cramping your style.

4. Refill, Don’t Spill

Close Up Of Handsome Young Man Pouring Fresh Pure Water | Simple Ways on How to Hydrate Properly

Having a full gallon of water with you is great and all, but it can be a hassle to drink.
While I’m working from my desk, I usually keep a gallon with me, but pour the water into another cup so I don’t have to worry about spilling. This also makes the task of drinking a full gallon much easier!

5. Know How Much Water You Should Drink in a Day

The amount of water we need to drink daily varies from person to person. Depending on individual body weight, you may need to adjust your intake to make sure you’re drinking enough water every day.

Figuring out the correct amount you need daily is easy, just follow these steps:

  • Your Weight: First you need to figure out your body weight (easy enough right?).
  • Multiply by 2/3: Next, you need to multiply your body weight by 2/3 (or .67) to determine how much water you should drink daily. For example, if you weigh 120 pounds, you should drink at least 80 ounces of water daily.
  • Activity Level: Finally, you will want to adjust that number based on your activity level, since you are expelling water when you sweat. A simple way you should adjust your water intake is to add 12 ounces of water to your daily total for every 30 minutes that you work out.

The benefits of staying hydrated include keeping your skin supple, your digestion working smoothly, and your entire body healthy. Figure out how much water your body needs daily—it will not only help keep you hydrated but also boost the good bacteria in your gut.

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I personally use the brand and trust the products and the mission behind the company. Contact me here or visit


Apps/Snacks/Treats Uncategorized

Super Bowl, Super Foods

Planning on watching the Super Bowl tomorrow night? Super Bowl parties usually mean wings, pizza, beer, nachos, etc but why not switch it up this year and try some equally-satisfying recipes that won’t leave you feeling like crap on Monday morning?! Have you ever thought about the irony of sitting and watching healthy, fit athletes (who I imagine fuel their bodies with foods that support health and performance) with grease dripping down our chins?


Here’s some of my favorite recipes for the big game;

Carrot Fries with Garlic Aioli

Spinach Artichoke Dip

Crispy Chicken Dippers

Creamy Cauliflower Mac  

Ground Turkey & Vegetable Pizza Chili

Prosciutto Wrapped Asparagus

Turkey Zucchini Meatballs

Paleo Chocolate Chip Cookies

Roasted Sweet Potato Wedges with a Kick!

Sweet Potato Nachos

Apps/Snacks/Treats Breakfast Uncategorized

Very Berry Chia Seed Pudding

Looking for something to eat for breakfast that doesn’t include eggs or grains? This is the perfect, healthy indulgence filled with omega-3 fats, protein and antioxidants from the berries.
Makes approximately 4 large servings (1 cup to 1.5 cups) or 8 small 1/2 cup servings


  • cup of Chia Seeds
  • 1 – 13.5 oz. can of coconut milk (I like the Trader Joe’s brand because it has NO fillers or preservatives which is very hard to find!)  


  • 2 1/2 cups unsweetened almond milk
  • 2 tsp of pure vanilla extract
  • mixed berries (fresh or frozen) 
  • protein powder of choice (optional). I used Paleo Protein Egg White powder 
  • Toppings of choice – I used mixed nuts and seeds, more berries and a drizzle of almond butter.


  1. In a large bowl, add chia seeds, coconut/almond milk, protein powder (if using) and vanilla and mix together until all ingredients are fully incorporated and there are no clumps of chia seeds.
  2. Divide into mason jars or other containers with a tight-fitting lid and shake well.
  3. Leave in your fridge for about 30 minutes to an hour until set. (I usually leave it overnight).
  4. Serve with the toppings of your choice. You can enjoy it cold or heated up 🙂
Apps/Snacks/Treats Breakfast Uncategorized

Homemade Copycat Chocolate Sea Salt Rx Bars

Prep Time: 5 minutes

Yield: 12 bars


  • 1 cup raw walnuts or almonds
  • 1 cup raw cashews
  • 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder)
  • 2 cups dates
  • 1/2 cup cocoa powder
  • 4 Tbsp water
  • 1/2 tsp sea salt


  1. Line a 9-inch square pan with parchment paper and set aside.
  2. In a food processor, add the nuts and pulse several times
  3. Add in the egg white protein powder, dates, and cocoa powder and blend until combined.
  4. Add in water one tablespoon at a time and process until mixture blends together. Be cautious not to make it too runny.
  5. Press evenly into pan and sprinkle with sea salt.
  6. Place in refrigerator or freezer.
  7. Cut into squares and store in refrigerator for best texture.
Apps/Snacks/Treats Breakfast Uncategorized

“Peanut Butter Pie” High Protein Chia Seed Pudding

I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to keep you full and satisfied. This also makes a great snack if you are craving something sweet 🙂

*depending on the type of protein you use

Makes 4 servings


  • 1 1/2 cups full fat coconut milk (Trader Joe’s has a wonderful one without any gums or additives!)
  • 1/2 cup all natural nut or seed butter (I used chunky peanut butter but almond or cashew butter would be a great Paleo option)
  • 4 scoops vanilla protein powder (I used Vantrition Four Plate Protein)* or you can choose to use a collagen powder, plant-based protein powder, etc.
  • 1/2 cup chia seeds
  • dash of cinnamon to sprinkle on top


  1. Combine the coconut milk, nut/seed butter and protein powder and make sure its mixed well.
  2. Stir in the chia seeds.
  3. Once all ingredients are combined well, divide equally into four small mason jars or containers and refrigerate for at least 3 hours until the mixture sets.
  4. Enjoy warm or cold and top with a sprinkle of cinnamon if you’d like. I like to reheat mine in the microwave quickly for about 30 seconds to a minute.

 *Vantrition is my protein of choice for the past year because it provides safe and effective, evidenced-based, protein and amino acid supplements targeting specific athletic needs and is produced locally by a friend of mine. Visit their website to try a free sample! 

Apps/Snacks/Treats Breakfast Uncategorized

Pumpkin Chia Seed Pudding


  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
  • 3/4 cup pumpkin puree (not pumpkin pie filling!)
  • 4 pitted dates, if desired
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 teaspoon sea salt
  • 1/3 cup chia seeds


  1. Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg  and salt in a blender. Blend on high until smooth.
  2. Once blended, add the chia seeds and mixx well with a spatula.
  3. Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
  4. Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!


Apps/Snacks/Treats Breakfast Uncategorized

Winter Squash Breakfast Bowl

Makes 1 Bowl 

What?!? Squash for breakfast?! The sweetness of winter squash combined with various textures makes this dish a satisfying way to start the day.


  • Acorn Squash (can also use butternut squash, pumpkin, sweet potatoes, etc)
  • 1 Tbsp Coconut Oil
  • 1 Can Full-Fat Coconut Milk (can also use almond, cashew, or other non-dairy alternatives) *I used about 1/4 cup and saved the rest for later
  • Dash Cinnamon
  • Toppings of Choice (I used the following today)
    • unsweetened coconut flakes
    • raw walnut halves
    • raw cashews
    • raw sunflower seeds
    • hemp seeds
    • frozen mixed berries


  1. Preheat oven to 375ºF
  2. Carefully cut squash in half and scoop out the seeds (can also roast the seeds for a healthy snack!)
  3. Place about 1 Tbsp of coconut oil in each half and place on a baking sheet
  4. Bake for about 25-35 minutes depending on your oven (squash should be very tender and skin should start to wrinkle)
  5. Once squash cools, scoop out the flesh (can place in refrigerator for later and reheat in the morning or make bowl immediately)
  6. Mash squash with a fork and add desired toppings, non-dairy milk, and a sprinkle of cinnamon
  7. Enjoy!



Apps/Snacks/Treats Sides Uncategorized

Sweet & Savory Roasted Carrots

So I am not much of a “cooked carrot” person but this recipe may have changed my mind! I found the recipe and adapted it a bit 

These root vegetables are sweet and make the perfect fall treat (I’m a poet and didn’t even know it)!


  • 1 bunch of colored carrots (I used orange and purple)
  • 1/4 cup ghee/clarified butter/or grass-fed butter (I like Pure Indian Foods ghee)
  • 1 Tbsp cinnamon
  • 1 tsp nutmeg
  • Sea salt (as desired)


  1. Preheat oven to 375ºF.
  2. Wash, scrub and cut carrots into 1 inch sections.
  3. Place in a medium bowl and toss with melted ghee, nutmeg, and sea salt.
  4. Mix well until carrots are fully coated.
  5. Bake at 375 degrees for about 45 minutes.
  6. Enjoy!



Apps/Snacks/Treats Entrees

Avocado Chicken Salad

A variation of my avocado egg salad…with chicken! Think of it as guacamole with protein 😉



  • 2 avocados
  • 2 cups cooked chicken breast or tenders, chopped
  • Grape tomatoes, chopped in half or quarters
  • ¼ cup chopped fresh cilantro (optional)
  • Juice of 1 lime (keeps avocado from browning)
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste


  1. Mash avocado well in a medium bowl and then add all other ingredients and mix well.
  2. Enjoy!! How easy is that?!
Apps/Snacks/Treats Uncategorized

Paleo Chocolate Chip Cookies


  • 2 ½ cups almond flour (finely ground)
  • ½ tsp sea salt
  • ½ tsp baking soda
  • ½ cup melted virgin coconut oil
  • 1 tsp cinnamon
  • ½ cup local maple syrup
  • 1/2 cup dark chocolate chips (I like Enjoy Life)


  1. Combine all ingredients except the chocolate chips in a large bowl and mix thoroughly
  2. Spread on a baking sheet lined with parchment paper if you want to make cookie bars. You can also make these into individual cookies.
  3. Bake at 375° for about 15 minutes, until edges start to turn golden brown
  4. Let cool for a few minutes and enjoy!!!


Apps/Snacks/Treats Breakfast

Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!


  • Chopped cashews
  • Unsweetened coconut flakes
  • Golden raisins
  • Pomegranate seeds
  • Almond milk (or nut milk of choice)

Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.


Apps/Snacks/Treats Breakfast Uncategorized

Fruity Chia Seed Pudding


  • 1 can of full-fat coconut cream
  • 1 Tbsp clean protein, of choice
  • 2 cups unsweetened nut milk
  • 1/2 cup chia seeds
  • 1/2 tsp vanilla extract
  • Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)


  • Omit coconut cream and add 1 cup oats
  • Add cinnamon (works well with chopped peaches!) 
  • Baked apples and cinnamon 
  • Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are) 
  • Add almond butter instead of coconut cream
  • Play around and make your own flavors! 
  • The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)img_2879


  1. In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract. img_2874
  2. Use a whisk to mix the ingredients well.
  3. Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
  4. Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
  5. Enjoy!
Recipe adapted from HealthySelf Reset


Apps/Snacks/Treats Breakfast Uncategorized

KickStart Smoothies

Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it.

Here are a few tips to making a healthy smoothie:

Try to incorporate both carbohydrates and protein. If not using as a post-workout, adding a healthy fat is a great choice as well. Many people just add a variety of fruits and juice to their smoothies which causes our blood sugar to spike and our energy levels crash soon after. To avoid the sugar roller coasted, make sure you are adding a component from each category.

  1. Start with a liquid.
  • Water
  • Nut milk (coconut or almond are good choices)
  • Coconut water (great in the summer or if you expect to sweat a lot)

      2. Add a protein.

  • Pasteurized Egg Whites (I used this on Whole30)
  • Clean Protein Powder of choice
  • Peanut or Almond Butter (could also count as your fat)

     3. Add Your Veggies:

  • Greens: Spinach or Kale work great, but most greens will work!
  • You can also play around with carrots, beets, etc.

     4. Add a fruit or a combination (this adds sweetness to your smoothie):

  • Berries (preferred due to fiber content)
  • Bananas
  • Pineapple
  • Mango
  • Peaches

     5. Healthy Fats:

*Tip: If you are making a smoothie as part of your post-workout recovery, I wouldn’t recommend adding fat because it will slow the absorption of carbohydrates and protein to your muscles (where you need it!). Any other time such as breakfast or pre-workout snack (at least an hour before), the healthy fats are a great addition. 
  • Ground flax
  • Avocado (makes a great texture!)
  • Almond or peanut butter

      6. Get creative!

  • Try adding anti-inflammatory foods and spices such as a pinch of ginger, turmeric, or cinnamon!
Apps/Snacks/Treats Uncategorized

Baba Ganoush

Baba Ganoush is a middle-eastern dip made from roasted eggplant and is a healthy and enjoyable alternative to many other dips!


  • 1 large eggplant, pierced with a fork in several places
  • 1 medium onion
  • 1 Tbsp olive oil
  • 1 1/2 Tbsp lemon juice
  • 2 Tbsp tahini
  • 2 whole garlic cloves, peeled and roughly chopped
  • 1 tsp ground cumin
  • 1/2 tsp sea salt
  • olive oil to garnish


  1. Peel and slice onion in half and lay on a large sheet of foil with the eggplant and wrap well.
  2. Put into very hot oven at 400°F-425°F for approximately 1 hour or until the eggplant is very soft.
  3. Scoop out eggplant flesh from skin and put into food processor with the onion and remaining ingredients. img_2757
  4. Pulse a few times until you have a nice chunky dip. Check for seasoning and adjust if required.
  5. Dish out onto serving plate and drizzle with olive oil, if desired.
Apps/Snacks/Treats Sides Uncategorized

Prosciutto Wrapped Asparagus


  • 1 lb asparagus
  • 1/3 lb prosciutto sliced thin


  1. Rinse and cut any bottoms of the asparagus that look tough or undesirable.
  2. Preheat oven to 400°F.
  3. Wrap asparagus spears in a piece of prosciutto and place on foil-lined baking sheet.
  4. Bake at 400°F for 15–20 minutes, or until the prosciutto gets crispy and the asparagus begins to turn golden brown at the tips.
  5. Serve!
Apps/Snacks/Treats Uncategorized

Summer Peach Salsa

summer salsa recipe card.png

Apps/Snacks/Treats Entrees Uncategorized

Simple Eggplant Pizzas


  • 1 eggplant
  • 1 Tbsp salt
  • 2 Tbsp olive oil
  • 2 tsp Italian seasoning
  • 1/3 cup parmesan cheese
  • 1/3 cup low-fat mozzarella cheese


  • 2-3 tsp olive oil
  • 3 garlic cloves
  • 1 can petite diced tomatoes
  • 1/2 tsp Italian seasoning
  • 1/4 tsp dried oregano


  1. Cut off ends of eggplant and cut into 3/4-inch slices. If desired, place on a double layer of paper towels and sprinkle both sides with salt to draw out the water.
  2. Preheat oven to 375F.
  3. While oven preheats, begin the sauce. Heat 2-3 tsp olive oil and sauté garlic. When the garlic becomes fragrant, add diced tomatoes, Italian seasoning, and dried oregano and simmer until thickened.
  4. Wipe salt from eggplant and lay eggplant on a greased baking sheet. Brush with olive oil and seasonings.
  5. Roast for about 25 minutes.
  6. Top with sauce, cheese, and seasonings and place back into the oven for a few minutes, allowing the cheese to melt.
Apps/Snacks/Treats Uncategorized

Roasted Sweet Potato Wedges with a Kick!


  • 3-4 medium-sized sweet potatoes
  • 2-3 tablespoons olive oil
  • garlic salt (or salt + garlic powder), to taste
  • pepper, to taste
  • 1/2-1 tablespoon chili powder depending on how much of a “kick” you want them to have


  1. Preheat oven to 400F.

  2. Cut sweet potatoes in evenly-sized (as much as possible) wedges and place in a Ziploc bag.
  3. Add olive oil, garlic salt, pepper, and chili powder to bag with sweet potato wedges and shake until coated.
  4. Spread out in a single layer on a baking sheet and bake for about 25-30 minutes.
  5. Enjoy!

Apps/Snacks/Treats Uncategorized

Roasted Romanesco & Root Vegetables


  • Cauliflower, Broccoli (or it’s fun cousin, Romanesco!), parsnips, sweet potatoes, beets, rutabaga, you name it!
  • Olive oil
  • Salt & Pepper
  • other herbs and spices of choice


  1. Preheat oven to 400F.
  2. Toss raw cut veggies in olive oil, salt, pepper, and herbs of choice.
  3. Place single layer of veggies on a foil-lined baking sheet and bake for 30-40 minutes.
  4. Enjoy 🙂
Apps/Snacks/Treats Uncategorized

Homemade Chocolate Almond Butter


  • 1 1/4 cups whole almonds
  • 2 Tbsp cocoa powder
  • 2 Tbsp coconut oil
  • 1/4 tsp salt
  • 1 Tbsp honey


  1. (I used a Vitamix, but any high speed blender should work). Blend all ingredients together until smooth.
  2. Enjoy with sliced apples, bananas, whole wheat toast, etc!