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How to Help Your Friend Who Just Had a Baby

After having my first baby, I remember feeling so isolated. So alone. My whole world had just changed, but it was just a normal week for my friends without babies. I remember even going out to get lunch with friends shortly after, and not once did anyone ask me, “how are you doing?” SMH.

There were questions about how my baby girl was sleeping, how much she pooped, and other typical baby questions. I can still recall leaving that lunch date and just crying my eyes out on the way home. I called my sister (who has three children), so I knew she’d get it. All I had wanted was to go talk to my friends like friends. And to my surprise, as I’m sitting there trying to nurse my baby in public for one of the first times and not let my boob pop out of my shirt, worrying about germs everywhere and whether or not she was eating enough, I realized that my gossip girl days might be over. I’m sitting there stressing about everything instead of enjoying my time out. I...

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How to Have More Energy as a New Mom [Part 2]

Not a fan of coffee?

So, what if you aren’t a coffee drinking but you’re human and a sleepy mom and need more energy? If you missed part 1, go back and review it here. Here are more tips to help with natural energy:

5. Drink Tea

Start by drinking tea. Find a tea that’s yummy for you. Black tea will have the most caffeine. Try matcha! It’s very earthy tasting and a concentrated form of green tea. It’s likely that if you don’t like green tea, you won’t like matcha without adding some type of sweetener like sugar or honey; unfortunately, that is going to defeat the purpose of limiting sugar intake, but it still might be worth you considering.

6. Eating will also give you energy!

You will need to begin with removing foods that cause inflammation. The common culprits include: gluten, dairy, and soy (which are all hidden in almost all processed foods). Within hours of consuming these triggers you will feel things like fatigue, sore joints,...

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How to Have More Energy as a New Mom [Part 1]

Frazzled, run-down, beat, drained, exhausted. I.AM.SO.TIRED. Let me just start off by saying that mom’s never get enough credit for how much energy they exert and how little sleep they get to make up for it. We are all sleep deprived.

Because of our long days and even longer nights, I joke that “coffee is my love language”. I don’t know how I’d survive without it. Currently, I can drink coffee black, but I didn’t always like it this way. I didn’t start drinking coffee until I was in college. I would add so many little packets of splenda, Dunkin Donuts sweeteners, or buy the heavily, artificially sweetened coffees. Yikes. #Cancer

For those of you that know me personally or follow me, you know I am pretty honest about my health struggles in the past. I’ve changed a LOT of my nutrition practices since college. It certainly wasn’t easy. If you’re a coffee drinker like myself, you want to limit coffee intake to 300 mg or less...

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Getting Your Spouse to Eat Healthier

Having someone to keep you accountable on your trek to reaching your health goals is important. Hopefully your spouse is the best accountabilibuddy since their proximity to you makes it easier for each of you to keep the other in check. Alas, not all spouses are ready to jump on the healthy lifestyle train. What are ways that we can get that slightly stubborn significant other to eat healthier?

My sister-in-law grew up in a “meat and potatoes” kind of household. Any vegetables that were eaten were of the starch variety (e.g. potatoes, corn) or they came from a can. Not too surprising, but as an adult, there were few vegetables that she would eat. My brother had to come up with a way to expand her horizons. He played around with the way he cooked them (broiling brussel sprouts vs. sauteing them). He tried different spices and flavor combinations. Basically, he would pick a veggie that he wanted to eat, then tried to make it appetizing to her. It worked!! She loves eating...

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Grocery Shopping Tips

The pantry and fridge are cleaned and organized if you followed last week's Kitchen Spring Cleaning! You’ve thrown all the junk out and, hopefully, have made a list of some items that need to be replaced.

Download my free Busy Moms Snack List at the top of the page for help with what to put on your list!

The grocery store can be very overwhelming for all of us. Grocery stores can be challenging because they are designed to overpower your senses. Stores like Costco don’t even label their aisles because they want you to get lost and buy things you never intended to. Here are some tips to help you navigate your way through grocery shopping.

  1. Make a list … and stick to it!

    1. A list is a great way to make grocery shopping efficient and effective! It keeps you from adding extra, not so healthy foods in the cart. In turn, you save money by avoiding those impulse buys.
    2. For additional savings, check the local flyer or browse the website of the grocery store beforehand...
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Kitchen Spring Cleaning

That itch we feel to clean out and clean up our homes in the spring is approaching! If you’re like me, then you might be finding yourself digging around in your pantry for a snack or something to make as a side dish for dinner when you come across that chocolate Easter bunny from last year or that discarded bag of chip crumbs that was kept for a just-in-case midnight snack. It’s time for the crap to go!

One of the wonderful symptoms of spring and warmer weather is not just the need to organize and purge, but also to begin (or hopefully continue) eating right. We become increasingly aware of summer; and that our sweats will retire to the back of our closets and be replaced with shorts, dresses and bathing suits. That’s all the motivation I need to toss the tempting junk food I’ve hoarded for months and get back on track.

Let’s start with the junk in the pantry!

  • Toss the foods that are overly processed and high in sugar. Leave yourself a treat or two...
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Best MCT Oil, Product Review

As you may or may not know, MCT (Medium Chain Triglyceride) oil has many health benefits. So much so that I've written a whole blog post on what it is, you can read the "What is MCT Oil" article here. I use MCT oil on days when I am following a pretty low carb eating plan. The reason being because they are a great source of fuel for the brain and the body!    

MCT Oil is tasteless and odorless, but it is great to use in your favorite Fat Bombs, “Bulletproof” coffee, etc. I personally use it for:

  • My morning coffee when I am internment fasting, just pouring about 1/2-1 Tablespoon
  • My favorite fat bomb recipes, like this this keto peppermint fat bombs
  • Homemade salad dressings

I’ve tried & tested out a few different brands over the last year and half (or so), since starting to incorporate MCT oil into my diet, and here are the reasons why I prefer the Sports Research Brand:

  • Organic, Non-GMO
  • Helps push off the hunger when intermittent...
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Nighttime Snacking Struggles

Are you a big evening snacker?  Nighttime snacking is a common struggle for many reasons.  Emotions and habits play a big role.  It’s the end of the day, the kids are in bed, and you finally have time to relax. So you may grab a bag of chips or chocolate if you’re into the sweets and turn on the TV to unwind.  You’ve been focused all day, but now all you want to do is “check out” with a bag of chips in your lap!

It can be a real struggle to curb those cravings and habits, but it is possible. Keep your evenings interesting and find other ways to wind down. Find what works best for you and do them consistently to form new healthy, evening habits. Below are a some things to do instead of snacking.

1. Water.
Pour yourself a big glass of water. Make it fun and infuse your water with cucumber and mint or any fruit you have on hand.

2. Make a cup of tea.  
When water doesn’t do the trick, try a warm glass of caffeine-free tea. My...

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How to Help Your Picky Eater

"Your kids are such great eaters!"

"I wish my kids ate as good as yours!"

These are common statements I hear from other moms, either from daycare or just friends. Truth is, they don't have any other option but than to eat what I make for them. Thankfully they are only 3.5 and 1.5, and they have eaten this way since day 0, because I refused from the beginning to play the "short order cook" role. I don't have time for picky eaters. I could say the same thing about my husband. If he wasn't as happy-go-lucky as he is when it comes to food, he'd be SOL because he'd have to make his own dinner if he wasn't going to eat what I make for dinner each night. 

Thankfully, I do love cooking, I think I'm pretty good at it, and besides a few minor food avoidances, I don't have to worry about food allergies or anything like that. 

With Teagan, we do 99% gluten free, and unless we are out and about or it's a little treat, we don't do bread products/wheat products and we do very...

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One Pan Roasted Chicken & Veggies

This is a super easy family meal! I love it because it all cooks in one pan, I don't even have to get anything else dirty, it has all components of a healthy meal, everyone in the family loves it, and it is extremely versatile! This serves 2-4 people, double if you've got a hungry family or want more leftovers! ;) 

One Pan Roasted Chicken & Veggies

  • Chicken thighs- 1 lb
  • Brussels sprouts- 2 cups, trimmed and cut in half
  • Sweet potatoes- 1 medium, cubed into 1 inch pieces
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon avocado oil (great for cooking, can also use olive oil)
  • 1/2 Tablespoon ground turmeric (superfood ingredient)
  • 1/2 Tablespoon ground ginger
  • 1/2 Tablespoon cinnamon
  • 1/2 Tablespoon paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon good quality salt 


  • Preheat oven to 350.
  • Put foil over baking pan for easy clean up, spray with cooking spray
  • To make super simple, place chicken and veggies on pan, drizzle with avocado oil and balsamic vinegar. Use your...
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