The Complete Guide to Healthy Eating While Traveling

Feb 15, 2019


Why is there this misconception in order to live healthy lifestyles we must stay at home, meal prep every week and be tied to our gym membership? I for one, strongly disagree in that scenario and believe life is meant to be lived, places are to be explored and there is no reason as to why we cannot fuel and support our body while doing so!

Could it present some challenges and require you to think outside the box? Yes, it very well could but I know you are resourceful and rather than feeling like a chore; today I’m giving you the ultimate cheat sheet for eating well on the GO!



If possible, opt to stay at a location such as an Airbnb or hotel room that includes amenities to cook with a local grocery store nearby to stock up for your trip. While you are at it, search local restaurants, cafe’s or coffee shops where you can find the menu online to ensure you have fresh options to choose from! You can even give the hotel a call and inquire about the...

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How to Drink More Water

Jan 18, 2019

Water is important, not just for fat loss but for our overall health in general! It makes up the majority of our body and is necessary for everything from regulating body temperature, to removing waste, supporting tissue and cell function, and digestion just to name a few benefits. (2,3)


A study published in The Journal of Clinical Endocrinology and Metabolism shows that drinking approximately sixteen ounces of water could increase one's metabolic rate by thirty percent (1). Sounds like an easy way to help burn a few extra calories! Why then, do we have so much trouble drinking enough water?


Whether it be that water is, “Boring,” flavorless, that we find the never-ending bathroom trips inconvenient, or simply just forget to sip on the bottle next to our computer; drinking enough water though it may be easy to do is also easy to not do.

Here are Six Tips to Help you Drink Up!


1. Set a Water Goal for the Day!

A general rule of thumb to ensure...

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Overcoming Food Temptation

Nov 12, 2018

Temptation is defined as; “Something that causes a strong urge or desire to have or do; especially something that is bad, wrong, or unwise.” (1)

 How many times have you felt temptation when it comes to food? You want the dessert but “Know you shouldn’t.” I’m going to assume there have been many instances. Sitting down to write this blog for you, my goal is to equip you with the tools to feel confident in a situation of temptation. Before we can get there, however, it’s weighing on my heart that food has the ability to make you feel as though you’ve done something wrong by eating it. That is temptation after all, isn’t it?

This is the dieting mentality showing up. We have been conditioned to label foods as “Good,” or “Bad.” Using phrases as “Don’t eat that, that’s bad for you.” What if however, we took the labels away? What if a food was neutral? Here is the thing, it’s...

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Is ORGANIC healthier?

Oct 24, 2018


Organic is a little bit of a BUZZ word right now, would you agree?

When it comes to organic foods a common misconception is we're talking about nutrient density, and that organic food is more nutritious than conventional when in fact this is about toxicity and pesticides.  “The differences between organic and conventional foods stem directly from the farming methods that were used during the food’s production. (2)

According to FreshConnect here are some key differences between Organic Farming Vs: Conventional Farming

Organic Farming

  • Organic farming minimizes chemical usage
  • Organic farming promotes biodiversity
  • Soil health is improved with organic farming practices
  • Only natural methods are used in organic farming

Conventional Farming

  • Conventional farming makes use of chemicals, synthetics, and other materials to manage weeds and pests
  • Conventional farming uses unnatural farming methods
  • Conventional farming use of pesticides has garnered attention...
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7 Habit Hacks to for Sustainable Weight Loss!

Oct 16, 2018

Have you ever felt as though attempting to live a healthy lifestyle required as much work as a second job? Between the meal prep, the hours of exercise, waking up early, counting calories, getting 7 hours of sleep, it can be exhausting!

We, simply by human nature, are creatures of habit. Everything from how we style our hair to the meal we cook when we forgot to plan dinner, is done out of routine. According to the Merriam-Webster dictionary, habits are defined as “A settled tendency, or usual manner or behavior; an acquired mode of behavior that has become nearly or completely involuntary.” (1) You know which word sticks out to me most in that definition? Involuntary. The fact that our habits are actions we just DO, not actions we have to think about doing.


An easy way to simplify your health and fitness journey and cultivate a fat loss lifestyle is to create HABITS that align with the final goal you’re striving to reach.


No matter the goal, here...

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When is the Best Time of the Day to Exercise for Fat Loss?

Oct 01, 2018

Early risers, weekend warriors, after- work late night gym closers. With busy schedules and jam-packed weekends often the most challenging piece of the puzzle is finding time to workout.

For some individuals, they love to wake up and move their body, for others that 5 am alarm clock is the last thing they want to hear. So when is the best time to workout? The truth is, whatever fits your schedule best. At whatever time you can consistently move your body each day; just with anything, though, each time has its pros and cons. So let’s break this down.


Morning Workouts:

Great for the early bird and often a time that is most easily attainable for consistency as long as you can wake up for your alarm. Hitting the gym in the morning hours can feel amazing for breaking a sweat not to mention short intense workouts help illicit EPOC (Excess Post- Exercise Oxygen Consumption) helping you burn more calories for the rest of the day! Some cons of the early bird workouts, however,...

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3 Reasons your Diet is No Longer Working for you

Sep 18, 2018

Has your diet stopped working for you? I hear it all the time, I was doing this 90-day program or following that 21-day diet but now, months later, the scale won’t budge!

 You’ve cut out every unnecessary component, the milk in your coffee, the bread on your sandwich, the glass of wine on Friday nights, and you haven’t thought of a treat in months. You’re basically eating chicken and broccoli for every meal, right?

 OY!! I have been there too, if the almond milk was sweetened I would debate avoiding it for the “Extra sugars,” you know what I mean?

 Here is something you need to remember, weight loss and fat loss are two ENTIRELY different beasts. So, eating less and less, and cranking up your cardio doesn’t ultimately mean success.

3 reason why this could be happening...

  1. The diet is focused on weight loss.

Maybe you’ve had amazing success following your diet plan, lost a great amount of...

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6 Tips to Stay on Track while Traveling

Sep 11, 2018

Being “Healthy” shouldn't feel like a burden because let’s face it, our lives are busy and we want our body and lifestyle to enhance our life, not weigh us down! It would be pointless to solely be able to “Stay on track,” when you’re in full control of the food, in your kitchen, in your house, when every circumstance is ideal.

 The real challenge happens when you’re out of your norm, on the road, when you need to put all your practice and strategy into place. Being able to navigate healthy choices on the road is about planning, preparation, and a few easy guidelines. The truth when it comes to traveling? Yes, you can lose fat, but you can also just prevent fat/weight gain. Here are 6 quick tips to stay healthy while traveling!


1. Plan ahead

Research where you are staying and stack the conditions in your favor for success. What are the local dining options? Is there a grocery store nearby? Does the hotel have a gym you can use or...

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Clean Eating on a Budget

Aug 22, 2018

Under the impression that eating well means forking over more money? Trust me when I say it's expensive in the long run not to prioritize your health! Medical bills, hospital visits, etc.  It is very possible to eat well while on a budget, here are a few tips on how to do just that:


  1. Plan your grocery haul before you get to the store! This ensures you can avoid that random bag of cookies that always makes it home. PRO TIP: Be sure to also avoid shopping on an empty stomach when temptation is most likely to strike.
  2. Choose foods you can utilize in a variety of ways!  Eggs, nuts, beans, veggies, etc. Items that give you a big bang for your buck, quality nutrition and are versatile!
  3. Bring before buy! Whether it is lunches at work/school or even snacks for the car ride! Prepping your meals at the beginning of the week will not only save money but time as well.
  4. Cook more at home. It is no surprise limiting the frequency you are dining out will help ease a tight...
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Social Guilt For Eating Well?

Aug 20, 2018

You’re just minding your business in the breakroom eating your lunch but here it comes, another lunch break, another comment on your healthy salad or steamed broccoli side dish.  Tired of feeling out of place for making your health a priority? Want to learn how to tackle this situation once and for all?

Coming from someone who has suffered from digestive issues for nearly their entire life, I have been in situations such as these more times than I could count. So today, let’s go over how to put a stop to this situation once and for all so that you can enjoy time with friends and feel confident about your choices!

Something to keep in mind:

There is nothing wrong with eating well!

Unfortunately, in our world today eating healthy isn’t always the common thing to do. While it's gaining more popularity and exposure, not everyone wants to jump on the health craze bandwagon as much as others.

Remember this, when you do feel a little uncomfortable ordering the...

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