How I Got Started and What's Next!

My first job out of college was as a Nutrition Educator. I would go out and speak to groups of people, explaining the impact of diet on health. I would talk about the benefits of cooking at home, how it could help you prevent lifestyle diseases.

Mostly what I got in return was a lot of questions; "How do you cook healthy?", "How do you find the time to cook?", "What do you do if you get all your meals from a drive through or the gas station?". A lot of questions I didn't have great answers for. I knew I wanted to impact the health of our nation in a significant way, but I just couldn't see how my nutrition lectures were helping....at all.

So, I started cooking healthy meals for people and taking them to their home. No time to grocery shop? I'll deliver your meals. Don't know how to cook? I will do it all for you, all you have to do is heat and eat. Find yourself at the drive through too much? I will literally take it to your house thus saving you a trip to the drive through!!


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What I've Found From My Weight Loss Journey

When I decided at the beginning of January to lose 10lbs, and committed to doing it by taking a look at my habits and making real changes, I honestly thought it would be an easy journey.

Heck, when the first week I lost almost half of the weight I planned to! Not to mention, I am the FOUNDER of a healthy meal service- I have access to healthy balanced meals!

But, it wasn't about the healthy meals I was eating, it was about the times I was eating and wasn't actually hungry and the "why" behind that. When you start digging into that, you start discovering yourself (which is crazy because I thought I already had).


It's different for everyone, but for me I am facing up to the uncomfortable moments of life without a snack to keep me company. It felt impossible before, but now it feels liberating!

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How to Avoid Unhealthy Eating After Work

"I am sick and tired of getting home from work and ordering another pizza. Help!"

This is a comment I hear A LOT!! After a long day at work, who wants to cook? ‍Not me! However, your only option also is not a pizza. What you really need to do is have some forethought about your week and make a plan

Make a plan by:

A. Before you do anything, watch the video I made for you which details 5 items to keep in your house that will yield hundreds of easy meals! Click, 5 Must-Have Ingredients to watch! It is SO helpful!
B. Set aside some time to grocery shop and meal prep.
C. Try a meal delivery service like Basically It Meals!! It can be a lifesaver in these situations (coming from experience).
D. You may also want to look into meal guides to help you out! I have a great one for you to try, done for you meal guide.

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What I Eat in a Day

I'm often asked what is it that I eat in a day, so here it is!

Pretty Typical:

 Bragg's apple cider vinegar with lemon first thing in the morning
Espresso...
Green smoothie with spinach, flax and collagen
Winter Glow Up salad from the Basically It Meals menu!
Dijon-Dill salmon also from the menu; so friggin good

I hope this helps you better understand what a healthy day can look like! 

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Tips to get back on track!

What happens if you "screw up" your diet this weekend?


The quickest way to recover from a "diet blunder" is to just do the next best thing; wait until you're hungry to eat, grab a salad, skip dessert, include a healthy snack.... You will be back at it no time!

It's important to remember that just because you had a few days when you weren't nourishing yourself properly, it's ok. We all fall off and get back on. It's about consistency, give yourself permission to forgive yourself for eating pizza and taking a few days off from the gym, and start again!

It's a lifestyle, not a diet. When you mess up, let it go, and make the next meal healthier. All you have is the current moment, there is no need to dwell on what happened, as long as you're trying to make the healthiest decisions right here and now that's all you can do!

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Grocery Shopping 101

Lesson 1 on healthy grocery shopping:

The problem isn't that you don't know how to grocery shop, the problem is you are going to the store with no plan!!

I am going to teach you exactly how to make that plan with the Meal Prep Course launching in March, but first, go watch the quick video I made that goes over a few items to keep in your house at all times so you can always throw together a healthy meal.

Click HERE to watch!

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Green Smoothie Recipe

What do I even put in a green smoothie?


Any smoothie can be green if you simply add a little spinach, which does not affect taste. Smoothies are an amazing way to get your daily nutrients and promote weight loss! 


I recommend trying one of my favorite green smoothie recipes:
1/4 zucchini
1 cup spinach
1/4 avocado
1 scoop vanilla protein powder
1 tsp cinnamon
1 cup water and ice


Blend and enjoy!

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Learn to Meal Prep like a Master!

 

You get home from work with the best intentions, but somehow pizza finds its way into your mouth, and then ice cream....

To avoid this far too easy rut to fall into learn the five things to have in your pantry at ALL TIMES if you want to throw together a healthy meal!

Click HERE to watch what basic kitchen necessities to keep stocked to cook a healthy meal whenever!

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Diets don't work try this instead

I was interviewed on Fox 2 Now recently about New Year's resolutions.

Kim asked, "how do you make a New Years diet easy to stick to?"

I told her by not going on a diet! Seriously, you don't need another diet!

No one does. We've all tried one, and rarely do they work.

You need something practical and realistic, especially during this hectic time of year.

What is more practical and realistic than healthy balanced meals, designed by a nutritionist, ready to eat, and delivered to your door?

There really is no reason to get any more complicated than that...If you are in St. Louis, sign up HERE to receive weekly meals that are already prepared, delicious, and loaded with nutritional value!

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Ask The Nutritionist!

Question: "Are vegetarian lentil burgers lower in calories than beef burgers?" -Kelsey


Answer: While calories are a popular measure of healthy-or-not, I encourage you to explore how well the food keeps you satiated as opposed to just looking at calories! Every body reacts differently to foods; some bodies enjoy more protein, some do better with less protein and more complex carbs. That is up to you and your body to find out!

To figure this out: eat both foods in question slowly and on totally separate days. See how the foods feel as you eat; how quickly are you filling up, do you feel energized, sated, queezy, tired? 30 minutes later check in again; tired, nauseous, light, energized? Two hours later; hungry, sleepy, sick, bloated? This simple check in can tell you exactly what foods work well for your body and you can use it as a measure to determine how to eat in general.


I love answering your questions for Ask the Nutritionist! If you have a question you would like answered,...

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