One of the biggest questions that keeps coming up with my private clients right now is how to get back into the world while still maintaining their healthy habits. It's "easy" to control your eating and your workout routine while you have no social or travel plans, but what happens when your weeks start to fill up with dinners with friends, weekend barbeques, and summer vacations?

While there are definitely challenges that come along with these social events, it doesn't have to completely derail your health. Personally, I've been traveling for 7 months now, but I've actually gotten leaner during this time. I've lost 6 pounds and 3 inches around my waist. 🤯 A lot for my petite 5'1" frame.

Here's how....

My Personal Hacks for Eating Out and Traveling

Stick to protein-forward meals.

If you've taken my Fat Loss 101 course, you know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and traveling. Scour the menu for good pr...

Ever feel a little bloated after a meal? Think it’s completely normal? Well, it’s not. While it might be extremely common, it’s definitely not normal. Bloating after meals can signal that your body is not properly digesting food, which can lead to nutrient deficiencies and many other health issues down the line, including autoimmune issues, hormone issues, acne, or brain fog.

A healthy gut is one of the most important keys to your overall health. If you’re having an issue with bloating, acne, low energy, or fatigue, chances are this could be stemming from your impaired gut health.

So many health conditions can result in a digestive system that is less than optimal.  Here are a few systems of the body where your gut health plays a massive role:

Your Skin Health.

Inflammation of the skin can be a huge sign that your gut health is imbalanced. Having intestinal dysbiosis can lead to inflammation, causing acne, psoriasis, or eczema. Skin issues can actually be one of the first ...

With the weather changing and temperatures cooling down, there’s one superfood you should start incorporating into your diet if you haven’t already - and that is bone broth. Bone broth is overflowing with health benefits and should definitely be a staple in your diet (unless you have histamine issues, which is a blog post for another time!).

What exactly is bone broth?

Bone broth is an extremely nutritious stock that is typically used in soups or stews, or can be consumed on its own. It’s made by simmering the bones and connective tissue of different types of meat anywhere from 10-48 hours. You can also easily make this in the Instant Pot.

Here are just some of the benefits of bone broth:

1. It’s rich in mineral and nutrient content. Bone broth is extremely high in vitamins and minerals, which come from the bones themselves. It’s especially high in calcium, iron, vitamin A and K, fatty acids, selenium, zinc, magnesium, and phosphorus. Not only this, but one of the best thing
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Long gone are days where low-fat diets are the key to health and weight loss. While we now know that healthy fats are not only beneficial, but crucial to a healthy diet, there is still a lot of misinformation on what types of fats we should - and shouldn’t, be eating.

If there is any food you should completely cut from your diet - it’s polyunsaturated fats!

Polyunsaturated fats are found in vegetable and seed oils, like canola oil, sunflower oil, safflower oil, peanut oil, soybean oil, grapeseed oil and corn oil. If you are cooking with any of these oils, toss them immediately!

Polyunsaturated fats are also found in nuts and seeds, commercially-raised meat, poultry, and eggs, and animals fed diets of corn and soy.

There are many reasons to avoid polyunsaturated fats, but one of the biggest is the chemical instability. The oxidation temperature of polyunsaturated fats is extremely low. This means that if they are exposed to heat, light, or oxygen (which is pretty imposs...

More often than not, fat loss looks like a bumpy rollercoaster. After dramatic and quick weight loss, the weight reappears as quickly as it disappeared. But, what if there was a way to effectively and sustainably lose fat? Imagine ditching the yo-yo diet and weight loss rollercoaster ride.

This is why I created the Fat Loss 101 Training. In the training, I teach the same simple strategies I use with my private coaching clients to get them results that last. My goal is to help you effortlessly lose fat by optimizing your health from a foundational level.

When trying to lose fat, most people will:

• Cut down on portion sizes and leave every meal hungry for more
• Hit the gym religiously and spend hours on the treadmill
• Stop eating carbs, fat, and/or meat
• Adopt a keto, carnivore, or vegan diet

I hate to say it, but these people have it all wrong. Please, don't kill the messenger!

Pursuing a healthy lifestyle can be confusing enough without all the conflicting information about fad diets and nutrition myths. To help clear any confusion and set you on a straight path to health, I’ve compiled and am sharing my favorite nutrition books. These books cover all bases, from what to eat, what not to eat, effective fat loss methods, and more.

“Food: What the Heck Should I Eat” by Mark Hyman

They typically say don’t judge a book by it’s cover, but “Food: What the Heck Should I Eat” is just what it seems. It takes the guesswork out of nutrition confusion by sharing exactly what to eat. Even if you aren’t keen on reading, this well-organized and easy-to-read nutrition book is for you.

“Food: What the Heck Should I Eat” provides a clear, yet extensive layout of each primary food group (protein, carbohydrates, fats, etc). Hyman covers which foods we should be eating more of and those we should avoid at all cost. More so, he takes a deep dive into why meat is the single ...

Our gut health is impacted by every part of our daily lives, including diet, sleep, exercise, toxins, and more. However, the foods we eat are arguably the most influential factor.

Every aspect of life affects our gut health, just as the gut affects every other aspect of our health. It’s a two-way street. The health of our gut impacts everything from our skin to our immune system to our digestion.  While it’s essential to recognize the importance of a healthy gut, be wary of quick fixes, trendy products, and fad diets. As you know, the wellness world is full of these promising magic pills, that at best don’t deliver, and at worst, can be dangerous to your overall health.

At the end of the day, the best way to optimize your gut health is to get back to the basics. And let me tell you, the basics are very effective!

Signs of an Impaired Gut

Is your gut health in tip top shape or could it use some help?  Let’s take inventory!  Here are some tell-tale signs of gut dysfunction:

• Low
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