When was the last time you felt stressed out about something?

Our modern society already provides layers of stress every day with the media making us feel we should be doing more. But then when we do, we immediately need a break and crave more slowness in our lives. And the Holiday's pack on even more stress; spending more time than usual with our families, worrying about buying that perfect Christmas gift, and preparing to make 2020 our best year yet.

Stress affects us ALL. And it can be a huge liability to our health. It doesn't matter how well you eat if you have MAJ stress, you won't feel your best.

And the worst part? It's often overlooked by our doctors and healthcare providers. But your lifestyle could be the reason why you feel the way you do. Regardless of how you eat! So let's get to the root of the problem right now...

When you're stressed, your digestive enzymes stop releasing which signals your body to put your digestion on the backburner. 

And over time your allostatic load (the wear and tear on your body from chronic stress) increases. This may lead to lots of other health problems and diseases.

So can you guess what the REAL problem is with all of this?


So many of us don't know how to change the way we're living or we're not willing to make necessary sacrifices. Things like changing a habit that is causing us more stress or shifting our schedules to prioritize our needs and allow more time to slow the F down. 

Stress not only affects our gut but it also impacts our hormones. 

And these hormones can impact the body in different ways like:

  1. Increased belly fat
  2. Food intolerances
  3. Leaky gut
  4. Increased inflammation
  5. Altered gut diversity
  6. IBS
  7. Lowered immunity
  8. Increased risk for SIBO

It's time to reframe your stress story...

Psychiatrist and Holocaust survivor, Viktor Frankl, once said, “Between stimulus and thought, there is a space. In that space is our power to choose our response.”

And it's been shown that stress causes more wear on the body when associated with negative thoughts. Reframing your stress can create mental and physical resilience to any challenge that crosses your path.

So I created THIS HANDOUT for you to download and print out. It'll help you begin to recreate your stress stories and bring awareness around what you can and can't change.


If you loved this please comment below and let me know. Or if you want to share your NEW stress story with me, I'd love to hear it!

December 12, 2019

You've heard it talked about ALL over the internet these days. It's ingrained in your head. Work-Life Balance. Such a mainstream buzz term YET we still struggle with it every single day. In our businesses and lives. Our relationships get the brunt of our "busy" schedules and our self-care gets put on the back burner. The struggle with trying to juggle it all just so we can slap on the "Superwomen" name badge. It's become an epidemic in our modern society.

We strive for balance.

It's a word that's commonly thrown around in the health and wellness world. And if you own your own business or are at the beginning of getting it off the ground, you can 100% relate to at least one of these everyday issues. Loneliness, poor health, or lack of boundaries. Been there. Done that. In the middle of adoption, taking care of 4 dogs and working two jobs...I am all too aware of the struggle. So here are my 5 Secrets to Better Balance. These are things I have tried out myself and use all the time. I hope they help you too.


5 Secrets to Better Work-Life Balance

  1. Limit time-wasting activities: Try this experiment, write down everything you do in a day. 35 minutes checking Instagram, 50 minutes catching up on RHOBH, 20 minutes picking out an outfit for the day. Don't alter your day to make you look good. Be honest with yourself and where you are spending your time. Take a look at it and I bet you'd be surprised at how many hours are spent on time-wasting activities. Try to cut them out for a week and voila! You will have saved yourself at least an hour of free time that you can dedicate to something more important. 
  2. Incorporate a ritual: when you work from home your commute is as long as it takes you to walk downstairs to the kitchen to cook dinner. What works for me is to separate my work hours with a beginning and an end. That means setting designated times to sit down at my desk in the morning and close my laptop in the evening. And incorporating some kind of ritual to signify my body and mind that the day is done or getting starting. For me, that looks like working out, showering, and getting dressed in a cute outfit that I'd wear to a laid back work office environment. At the end of the day, I close my laptop and go downstairs to light a candle, turn on some music and change into my comfy clothes. A ritual helps turn off your work mode and helps your body unwind with predictable and concrete actions.
  3. Set an auto-away on your laptop: this is soooo important. I used to check my emails 5+ times a day. But when I started to record how I was spending my time I found that most of it were browsing my inbox! No no no. So now I have an auto-responder with links to my website or services. And I check my email 2x a day. That's it. Once in the morning and once in the evening. 
  4. Keep healthy snacks available: balance and health go hand in hand. When I know that I have a particularly eventful week ahead I stock up on quick snacks to keep me fueled throughout the day. That way I'm not picking up a chocolate donut at 3 pm. I think of all the foods I crave when I'm stuck at my desk; chocolate, ice cream, salty foods. And I swap them with better foods like grain-free granola, cashew yogurt, turkey sticks, sweet potato chips and lots of whole fruits. If you need something to snack on, you can't choose wrong!
  5. Block out your calendar: do this a month ahead. It helps to have important dates written down beforehand. But then when you add those into the next month's calendar, go in with a black marker and block out one day a week for yourself. I mean scribble and fill the box in so that you can't write over it and it's obvious that those days are not to be messed with. Use that one day a week for whatever you choose (but not work). Maybe it's going to a museum with your hubby or taking the kids to the park. It's up to you to listen to your gut and decide.


And remember....there is NOONE that has it 100% figured out. You don't need to get it perfect, just get it started. I'd love to hear which one of these you're going to use this week! 


October 24, 2019

“But can’t you just turn it off”? I was feeling anxious when someone asked me this question. The truth is, no. No, I can’t. Anxiety isn’t a light switch you freely decide if you want it on or off. It’s more like an intense, constant fear that’s hard to explain. It’s overthinking every little thing. And worrying about every word you use. Anxiety presents itself with the slightest change in plans. Or something as simple as running late to an appointment. 

I’ve struggled with anxiety for years. And only recently did I begin to understand the connection between my gut and my mental wellness. No one ever told me that changing my diet and lifestyle would lessen my anxiousness and anxiety attacks. I had to find that out myself.


My Top 5 Tips to Support Your Mental Health

  1. Add in calming techniques: meditation, yoga, and gratitude walks help alleviate stress and send signals to your second brain (your gut) that you are grounded and can take on what the day brings.
  2. Revamp your diet: begin by writing down what you eat and how you feel for a week. Eliminate foods that aren’t making you feel amazing and swap ‘em with better options.
  3. Focus on your digestion: think of rest and digest. In order for your gastric juices to absorb the nutrients, vitamins, and minerals it needs...your gut needs time to rest.
  4. Grow your wellness team: struggling with your mental health can feel v. lonely at times. What's helped me is building a wellness support team of people who are on my side. This includes therapists, close friends, holistic doctors, coaches, etc. People I can go to for various things I need help with.
  5. Keep at least 2 days a week blocked in your calendar: when you're always focused on your goals and pleasing other people, you often forget to leave some time to yourself in your weekly schedule. As soon as you open your calendar, block out TWO days each week with a marker so you can't write over it. Those are days you will use to focus on your mental health. Fill these days with re-energizing activities like nature walks, reading a good book, going to therapy, visiting a local museum, etc.


I'd love to hear what tip you'll start with. Or maybe you're already doing some of these. Let's keep the convo going in the comments below!


October 17, 2019

I got back last night from our trip to Colorado. It was a week of rest and recharging. I took time away from work. I had a couple client calls but mostly I spent it staying present with my husband. Soaking in ALL the Fall colors and crisp air. 

After years of traveling and maintaining my healthy habits, I’ve trial and errored my way to stay on track even when I’m away from home. And the #1 question I get is…”Can you share your tips on eating healthy when you travel?” 

I have to mention, I’m not always 100% with this. There are some trips like this most recent one when we don’t get it perfect. Like when I forgot my cooler with my probiotic at the hotel and we had to stop on the way back to get it! Or when I let my husband pick the hotel (which never happens) and he chooses the one WITHOUT a fridge *face palm*. If that happens we make it work regardless! Sometimes that means buying more snacks that don’t require a fridge or planning out where our meals will be when we're in the middle of Nebraska (hint: you can ALWAYS find something healthy it just might take more effort).

Social Squares

So here you go...

6 of my healthy eating tips while traveling!

1.Buy and pack WAY more snacks than you think you need.

I typically pack two bags full of snacks. That’s a little overboard. BUT it helps me feel supported when I can easily reach for something and know it’ll be good for my gut!


2.BYOM - Bring your own meal.

Research easy meals to pack on the go. I like things like Collard Green wraps or muffins that don’t require lots of napkins or cleanup. 😉


3.Make a commitment to eat veggies at every meal.

Order and cook veggies for every meal you eat. That might mean always asking the restaurant for a side of veggies because most places don’t give you enough! Remember 75% veggies is what you want to aim for.


4.Try to book a place that has a small kitchen or choose a healthy hotel.

You can research this ahead of time or call and ask what the offer. Some hotels now are super healthy and offer all kinds of options.


5.Plan out where you're eating ahead of time.

Frank and I do this for every trip. It takes the pressure off and lets us enjoy our vacations more. This past trip I did A LOT of research and found a vegan place in Nebraska. It was one of the best meals I’ve ever had!


6.Bring a cooler.

You can buy one on Amazon that is easy to travel with. Use it to pack the things that are perishable like hard boiled eggs or your lunches! When you get to the hotel you can put it in the fridge to keep it cool and pack a Stasher bag with ice for the next day!


I hope you loved these tips and use them for your next trip. I promise it’ll make your life so much simpler and allow you to enjoy your vacation more without the stress of having an unhappy gut.

October 2, 2019

What makes you jump out of bed in the morning?

You know...the thing that gets you excited for the day ahead. What are you incredibly excited about?

Nothing comes to mind right away? Don’t worry. We all fall into a slump sometimes with mindless routines. And the winter months after the holidays are the toughest when the cold seems to overstay its welcome and throwing on your cute parka and gloves loses its excitement. Womp Womp 🙁

I recently had a call with a client who said she wanted to feel excited to jump out of bed every morning. Which totally hit home because I've been there too. Ten years ago I craved to have Oprah motivation to begin my day but I had no idea where to start

I was in a toxic relationship, my grades were a joke and I drank like a fish every night. Only feeling truly free and alive when I was partying with my friends until 4 am.

And while you don't have to necessarily reach your rock bottom in order to find what motivates you every do have to come to the realization that something needs to change. 

When we put ourselves first and acknowledge the simplicities that bring us joy, only then are we truly able to feel alive, inspired, and free. 

We all want that dream life. Happily married, pursuing your dream job, an abundance of money and feeling healthy from the inside out. And those can all be your reality BUT life happens - it’s happening right now - and it doesn't matter what the hell is going on with you. The world still moves forward. So instead of waiting for that promotion or 3k Insta followers to feel motivated and excited, start now. Here. Today. 

Styled Stock Photos for Instagram and Social Media, Flatlays, Social Squares from the SC Stockshop

Not sure how?! Here are some simple tips:

Plan your next trip.

Make a list of all the places you want to visit this year and pick one that you can plan right away. When you start to get into the excitement of all the details like where to stay and what to do it can be an instant boost to your happiness. 

Try out a new hobby.

Remember that foreign language class you always wanted to take? What about starting that blog for all your writing? Whatever it is....join, sign up, launch, and give it a try!

Begin planning that business you always dreamed of launching.

Just a few steps each day is all you need. Give yourself permission to explore, brainstorm, and dream big, all while having fun with it.

Schedule at least one enjoyable activity throughout your day.

If you easily get caught up in sitting at your laptop all day, why not schedule in a moment of fun? Having something to look forward to throughout the day can do wonders.

Create a beautiful self-care routine.

Do you fall short in giving yourself the time you need for self-care? Most of us do! If I'm not careful I can easily go through my whole day without giving myself the TLC I deserve and I can absolutely tell when I do that. Life is about 90% alignment and 10% get shit done. A morning self-care routine sets up the rest of your day for success. What is it you most crave in the morning but aren't currently doing? Taking a slow hot bath instead of a quick shower before work? Or it could be something as simple as drinking warm lemon water while you read a few pages of Brene Brown's book, Braving the Wilderness. 

You deserve full access to a life that excites you today. And guess what?! That life is right in front of you! It may not be picture-perfect or contain all of your wildest hopes and dreams but it's abundant. It's full. It’s freeing and grounding and exciting. And it’s yours.

All you have to do is CLAIM IT.

May 8, 2019

Eat to nourish.

Download my 3 favorite simple recipes to give you energy + nourish your body.