You may need Magnesium – When stress is high or we are training hard our body can become depleted of magnesium. The reason is when cortisol is high your body pours on the magnesium in order to try to “put out the fire” but that can cause serious magnesium deficiency. Some signs this might be the […]

    How to talk with your Friends and Family when you are making changes?   Change is HARD and oftentimes uncomfortable.  It can be even more uncomfortable when others around you are unsupportive or indifferent.    Thank you so much to our FB group members and the feedback they provided.   Some of the […]

Make time for the things that you Enjoy!

“It was so cute, he hands me a Reeses pieces cup and my phone and says I know you can have this if you put it in you phone. I know this might sound funny but it made me happy to see that my kids saw me take my food choices seriously. I try to […]

Ingredients: 1 pound dry spaghetti 2 tablespoons extra-virgin olive oil 4 ounces pancetta or slab bacon, cubed or sliced into small strips 4 garlic cloves, finely chopped 2 large eggs ‘1 cup freshly grated Parmigiano-Reggiano, plus more for serving Freshly ground black pepper 1 handful fresh flat-leaf parsley, chopped Instructions: Prepare the sauce while the […]

Ok so I am a self driven motivated, goal oriented person and I know some of you are not. Because of this, this statement really resonates with me but perhaps not so much with you. Why am I sharing? Just to connect with you self starters who are just like me? Well, not that I […]

  Something that comes up often with clients when they on ramp with us is “How is this going to impact my kids and their relationship with food.?” That is a valid question and it is great that you are thinking about it however I’m a little perplexed that that thought has not occurred to us before […]

  Here are 10 Tips to create a Healthy Food Culture at home : 1- Share honestly- It is ok to share that you would like to make a change. 2. Role model Body Positivity. Speak positively about your body and other people’s bodies. This can help to build your own confidence too! 3. Focus […]

I hit my goal weight and Amie and I decided I could go into maintenance. I got to add calories! With balancing my macros, I learned that we set up my metabolism at its optimum and the macros and calories are a life-long and sustainable plan. – Kelly Sovell

Ingredients: 2 thin slices Schar gluten-free rustic sourdough bread* (75 g) Spritz of olive oil spray (2-3 g) 1 1/2 Tbsp Calabrian chili mayo (20 g) 2 slices Deli ham (28 g) 2 slices Bacon, cooked Thick sliced tomato, seasoned with salt and pepper (75-100 g) 1 Egg, fried and runny 1 Tbsp Sweet bell […]