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Raising Healthy Girls

It’s exciting and scary knowing that I’m in charge of raising this precious little girl in this crazy world with so many uncertainties! Am I right, mamas?!

Having struggled myself with a high school eating disorder that morphed for years into other eating disorders and body image issues… I don’t want that for my daughters or any other little girls.

I hope to raise them to be confident in their own skin, not worry about weight, not to worry what society thinks or what others think. I want them to be healthy and happy.

I want them to eat well because they know they feel better that way, and to be active because they feel strong, powerful and motivated to do so!

I beleive that this starts at home and by living by example! I know my girls are young still, and we have yet to deal with the bullies of others and the pressures of social media, but there are things us moms can do to help raise healthy daughters and start young! 

If you are a mother, aunt,...

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Keto Peppermint Fat Bombs

Keto Peppermint Fat Bombs

Trying to follow a higher fat diet? Getting your macros in line with a ketogenic diet? Try these "fat bombs" for a quick, easy and yummy way to boost your healthy fats for the day!
Keep them in the freezer, and let them sit room temp for a few min before diving in!
Here is the recipe!
* 1/2 cup coconut butter (creamed coconut) 
* 1/4 cup unsweetened shredded coconut
* 2 Tbs MCT Oil
* 1 tsp peppermint extract
* ½-1 teaspoons liquid stevia
* ½ cup dark (70%+ cocoa) chocolate chips
* cup coconut oil
* Muffin liners-12

1. Soften coconut butter by putting bag in warm water or removing from container and microwaving.
2. Mix together coconut butter, 2 Tbs MCT oil, shredded coconut, mint and stevia.
3. Distribute evenly among 12 muffin liners. Set in freezer to harden.
4. Once hardened, combine coconut oil and dark chocolate chips in microwave safe bowl (or double boiler) and cook until smooth.
5. Distribute evenly over...

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Breastfeeding and Working Out Myths

Breastfeeding and exercise?

Can you do it?

Heck YEAH!

From some moms I talk to, there seems to be some misconceptions out there about breastfeeding & exercise. Here are some of the most common questions I’ve been getting around this topic:

1. Does exercise decrease my milk supply?


A lot of women start exercising again at the same time a lot of other changes are happening, such as returning to work, resuming birth control, not drinking enough water, and other new mom stresses like lack of sleep, etc. These other changes can be big stresses that impact your milk supply.

When beginning to exercise, or starting a new exercise regime as a nursing mom, you want to make sure you already have established your milk supply, that you are staying very properly hydrated and are eating enough HEALTHY calories.

Sometimes moms are doing a lot of upper body exercises and may pinch a milk duct close to their arm, so if you notice this, take a break from strength training and resume...

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Headache Trigger Foods

How to Find Your Headache Trigger Foods

As someone who has struggled with headaches since I was a teenager, I was anxious to see if I have certain triggers in my food. There are so many potential triggers for your headaches and migraines… it can be hard to pinpoint the exact root cause.

It can’t hurt for you to be more mindful of your food choices though in relationship to your headaches/migraines. The best way to see if you have any potential food triggers is to do the following:

  1. Get a small journal and start recording all of the foods you are eating.
  2. Every day keep a detailed list of foods and drinks.
  3. Write how much water you are drinking each day (dehydration can cause headaches too).
  4. Note when your headaches arrive, where specifically the headache is, and what kind of headache it is.
  5. Also note the weather, pollen count, or other potential triggers.
  6. Start to notice patterns.

Now, let’s look at some of the potential triggers.



Tyramine is...

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No Sugar Added Pumpkin Pancakes

A yummy treat for yourself and your little one- guilt free!

No Sugar-Added Pumpkin Pancakes


  • 1 cup canned pumpkin
  • 1/2 cup oats
  • 2 eggs
  • Pinch of cinnamon
  • Pinch of ground ginger
  • 2-3 Tbs water


  • Combine all ingredients in blender except water and blend until smooth.
  • Add water if it is too thick (you don't want to thin it out too much). If you are making it for yourself (not a baby) you can use honey or pure maple syrup in place of water (babies should never have honey).
  • Heat skillet on low. Add cooking spray.
  • Cook pancakes on low heat, about 8 minutes per side. The pumpkin makes it a thick & sticky texture- perfect for little fingers!.
  • This is a great food to introduce as part of Baby-Led Weaning when introducing solids! Make sure baby has tried each ingredient separately before combining them to make sure there are no allergens. Cut into finger pieces for baby; no butter or syrup needed for your little one!

Let’s try to not let this next generation...

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Healthy Peanut Butter Cookie Dough Bites

While there is still some sugar in this recipe (maple syrup), there is a lot less sugar than normal cookie dough, cookies, or treats that taste like these! These are delicious & will fool anyone at your party! They will never know there is a “secret” ingredient!



Healthy Cookie Dough Bites

Yields 20

A healthy & nutritious treat using only the best ingredients!

Prep Time10 min


1 can chickpeas, rinsed, drained and patted dry
1/2 cup peanut butter
1/4 cup pure maple syrup
1/2 Tbs vanilla extract
1/4 tsp salt
3/4 cup dark chocolate chips
2 Tbs coconut oil



  1. Put chickpeas, peanut butter, maple syrup, vanilla and salt in food processor, blender or vitamix. I used my vitamix. Blend well. This is a very thick mixture and takes some time to blend well.
  2. Take 1/4 cup chocolate chips and chop finely. Stir this into the mixture.
  3. Place in refrigerator for an hour or so to harden the "dough."
  4. Once chilled, form small balls with...
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Addictive Foods

What makes a food addictive?

Are there certain qualities that make you want to binge-eat some, while eat others in the recommended portions?

Why is it that you can be very content and satisfied with a yummy plate of quinoa, steamed veggies and sauteed salmon… but you can’t stop eating a bag of chips or carton of ice cream?

A lot of it has to do with the fact that these foods are highly addictive, causing reactions in the brain similar to drug users getting their next high.

Rich, fatty, sugary, palatable foods release dopamine in the brain. Dopamine interacts with neurotransmitters, such as opioids and other chemicals in the brain, to provide a sense of well-being, some “feel good” feelings.

The body creates its own opiods, including endorphins, enkephalins, dynorphins, and endomorphins. These chemicals make us feel very blissful! {remember this scene from Legally Blond?}


What Are Endorphins? 

Endorphins are an opiod and release the same...

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