So, you’ve seen that bright green matcha powder everywhere, but what’s the hype all about? Turns out, matcha isn’t just about making your drinks look Instagram-worthy—it’s actually packed with some serious health benefits.

Why You Should Care About Matcha

1. Smooth Energy: Unlike coffee, matcha gives you a calm, steady boost without the crash. Thanks to L-theanine for that—it’s like the anti-jitter secret weapon. It lasts longer too.

2. Antioxidant Powerhouse: Matcha is loaded with antioxidants, especially EGCG, which helps protect your cells and even has cancer-fighting properties. It’s like a green superhero for your body.

3. Metabolism Boost: Need a little help with weight management? Matcha’s got your back. It helps rev up your metabolism and increase fat burning—without the extra calories. Want more details on improving your metabolism, go here.

4. Detox Support: Thanks to its high chlorophyll content, matcha is a...

Ah, mid-life. That magical time when we’re juggling more things than ever and our bodies start giving us some “gentle” reminders that we’re not 25 anymore. One of those reminders? We need more protein. It’s not just for gym rats or people who think kale chips are an actual snack. Protein is crucial for keeping us strong, keeping our metabolism from taking a nosedive, and supports healthy skin and bones. But let’s face it, some days, getting enough protein feels like just one more thing on the to-do list. Enter: protein powder.

Why You Need Protein (Even If You’re Not Trying to Bulk Up)

As we gracefully (or not-so-gracefully) age, our bodies start losing muscle. It’s a fun little process called sarcopenia, and it’s about as delightful as it sounds. To slow it down, we need to make sure we’re getting enough protein every day. Protein is the MVP when it comes to repairing muscles, keeping our metabolism from packing its...

WHAT'S HAPPENING THIS MONTH:

FIBER CHALLENGE:

• Less Cravings: Fiber helps regulate your body's use of sugars, keeping hunger and blood sugar in check.
• Weight Loss: High-fiber foods are super filling, so you'll eat less and stay satisfied longer. (natural GLP-1- Ozempic
• Poop Health: Fiber adds bulk to your stool and aids in regular bowel movements. so less bloating.
• Disease Prevention: A fiber-rich diet can lower cholesterol levels and reduce the risk of heart disease, stroke, and diabetes. 

We're doing my 1-2-2 Plan to get in more fiber during the day. I've got a great high fiber cheat sheet for fruits, vegetables and complex carbs to help you hit your goal each day. 

This challenge will change how you feel, and your waist line if that is of interest to you. 

The Fiber Challenge ebook is inside my Community Membership with all of the details. 

WHAT I'M...

This month many of my 1 on 1 clients have been having these symptoms...

Headaches, leg cramps, constipation coming on strong and are like "where is this coming from?"

Ummm you're dehydrated and mostly likely you are too. Yeah, I'm talkin to you. I know in the 80s/90s we didn't carry around water bottles and were fine...but you old as fuck now and it's time to lubricate your body.  

Drinking enough water isn't just about staying alive;

1. SKIN: Enough water keeps your skin plump and radiant.

2. POOP: It helps keep things detoxing and flowing and less bloating and thickness through the middle too

3. LEG CRAMPS & HEADACHES: If you're working out or spending more time in the hot sun (duh summer) you've got to increase your water intake even more than you were.

Baseline: 1/2 of your body weight in ounces. 

 Also, if you're hitting an afternoon slump or tension headache? Get some water, and better yet get some water with salt or...

Summer is here, and I want you to ENJOY it!

I can't help you with the "put on sunscreen" battles and the eternal quest for snacks from the humans in your house, but I can help you enjoy summer WITHOUT ghosting your goals. 

So, how do we navigate the sunny season without sacrificing our sanity? I got you.  

1. Party Boards! Opt for easy, no-cook meals like party boards, which include a variety of healthy, summer ripe options. Think fresh fruits, vegetables, lean proteins (like rotisserie or grilled chicken, deli meats, etc), high protein dips like greek yogurt ranch or red lentil hummus (remember, recipes inside my Lazy Healthy membership) . This approach not only saves time but also ensures you're consuming a balanced diet without the hassle of cooking OR CLEANING! 

2. Stay Active (in a fun way): Incorporate physical activities that fit seamlessly into your vacation or summer schedule. Enjoy outdoor...

May is Mental Health Awareness Month and I want to help you be kind to your mind.

There is a HUGE connection between our mood and our food.

The research continues to demonstrate that what we eat directly impacts our mood and cognition.

Here's how:

You're deficient: Look, it's just the truth because our soil ain't what it used to be (and we sit at desks all day). Take these supplements if you want to improve your overall health: omega-3, vitamin D and magnesium.

You're moody & crave-y: Stop eating empty, naked carbs, and instead pair them with some fiber (vegetables or fruits) and some protein (you know what that is) to give you more sustained energy and less mood swings.

Mindful Eating Practices: Slow the F down. You know I say it all the time. Slow down and pay attention to hunger and fullness cues, savoring each bite, and being present during meals. This goes a long way in health, digestion (bloating) and weight loss kids...

My whole goal is to have us feeling the...

Don't you wish someone would force you into bed like we forced our kids when they were toddlers?

When you prioritize your shut-eye, you're not just recharging your batteries; you're also giving your body the chance to recalibrate its hormonal balance.

Adequate sleep helps regulate ghrelin and leptin, the hunger hormones, ensuring you wake up feeling satisfied and less prone to reaching for those extra treats and snacks.

Beyond hormone regulation, sufficient sleep also aids in managing stress levels. We all know stress can lead to emotional eating and cravings for unhealthy comfort foods. By embracing a restful night's sleep, you're equipping yourself with a powerful tool to conquer stress, paving the way for mindful eating choices. So, let's turn off those screens, darken the room, and treat your body with sleep.

What I'm Loving

This is an oldie but a goodie. My Breville frother was a game changer and I didn't buy it for years because I was so against another...

I'm gonna take a guess and say that at one point in your life, you've tried skipping meals as a weight loss plan. 

As women, this seems to just be part of our lived experience. Part of our history of living with diet culture.  March is Women's History Month, and to celebrate, I would like to make being hangry (because you're not eating) to be skinny....history. 

Here's why we need to shut it down:

When you deprive your body of food, it adapts to conserve energy. This can lead to a decrease in your metabolism making it harder to burn calories even when you're not actively trying to lose weight.

Skipping meals leads to increased hunger and cravings making you more susceptible to overeating later. Especially if you reach for sugary, processed foods that are readily available and seem more appealing when you're starving.

But maybe the most tragic of all is when the body doesn't get the nutrients it needs, it breaks down muscles for energy. THIS IS THE OPPOSITE...

We need to mentally check out. Science says breaks boost productivity. It's true though it's hard for my "must be productive" brain to believe.

That's what I did the other week.

Packed up and went to a place where the dopamine and oxytocin fill the air and the natural spring pools. It was niiiice and needed.

I'm back to work and happy to be back. I do love my work and my 1:1 calendar is full at the moment, but I wanted to remind you of other ways I can be of service to you and your health or weight loss goals.

See below.

What I'm Loving

Matcha duh. But...I made a little April Fools joke about making my own matcha metabolism powder as a supplement for weight loss. It's a joke, obviously, because no supplement is going to get you to lose weight without diet and exercise. Nope. But EGCG is a very powerful antioxidant in matcha powder and studies show it can help you burn more calories at rest (aka boost metabolism). This is why I even made up that I was selling powder,...