7B Health & Wellness

07/31/2025

07/29/2025

Hey people, let’s break this down: “Small hinges swing big doors.” — W. Clement Stone.

Sometimes we underestimate how much those little changes actually matter… but guess what? They can be EVERYTHING.

The secret (insider tip!) is that the little habits add up to something huge over time.

Let’s make this practical 👉

It could look like:

🛌 Going to bed 30 minutes earlier. It might not sound like much, but that extra rest can completely change how you feel the next day.
🚶 Taking a quick walk after lunch. It’s an easy way to clear your head, boost energy, and help with digestion.
🍽️ Adding one more serving of veggies to your plate. Doesn’t have to be fancy.

For me, starting each day with a workout or walk has helped me stay a lot more calm and focused during the day.

Like I said, small changes add up to BIG results!

07/27/2025

Let’s give some credit where it’s due: “A healthy outside starts from the inside.” — Robert Urich.

Your gut is the real unsung hero. It does SO much more than just digest food — we’re talking about energy levels, your mood, and even your skin.

When your gut’s happy, you just feel better. But when it’s off, there can be bloating, fatigue, and those all-around blah feelings.

So, how do we keep our gut in check without overcomplicating things?

🥦 More fiber. Think veggies, fruits, and whole grains. Your gut loves it.
💧 Water = magic. I know, it sounds basic, but staying hydrated keeps everything moving the way it should. If you’re feeling sluggish, start here!
🚶 Take a walk. Even a 10-minute stroll after a meal can work wonders.

One thing that’s made a difference for me: is not eating lunch and giving my digestive system a break along with my blood sugar.

Your gut is always talking to you—are you listening? Drop ONE habit you’re working on to keep your gut happy in the comments. Let’s swap ideas!

Save this for your next gut check, and follow me for more simple, real-life health tips that actually work.

07/25/2025

In a world that makes us feel like we should be doing all the things, it’s easy to forget that every choice has a COST…

When you say “yes” to one thing, you’re inevitably saying “no” to something else. That’s just a part of life. Think about it:

👉 If you’re removing sugar, you may have to decrease time at your favorite pub.
👉 Another example, Or maybe you’re meal prepping to stay healthy, which means scrolling less downtime on the weekend.

For me, getting up early to workout meant going to bed a little earlier (which took some getting used to!). I’m not going to lie–it was NOT easy at first. But now, I wouldn’t have it any other way!”
At the end of the day, getting clear on what matters MOST means making intentional trade-offs...

So, what’s one trade-off you’re willing to make to put your 2025 goals first? Drop it below — I’d love to support you.

⚡️ If you want more real-life tips and strategies to keep life balanced and your goals on track, hit follow—we’re in this together!

07/23/2025

Still waiting for the ‘perfect time’ to start prioritizing your health?

Hard truth: Life won’t stop for you. But starting now, even if it’s small, puts you back in control.

🔹 Practical tip -Even 10 minutes of movement can make a big difference.
🔹 Practical tip -Planning one healthy meal for tomorrow is a win.
🔹 Practical tip - Consistency beats perfection—every single time.

Ask yourself:

👉 What’s one small step I can take today to feel better in my body?
👉 How will taking action now change how I feel in 6 months?

Waiting only makes it harder. Starting now makes it possible.

If you’re ready to stop waiting and start seeing progress, my 1:1 program is here to help you every step of the way. DM me the word KEYWORD, e.g., “READY” to learn more and take your first step 👈

07/21/2025

Do you experience “Brain fog? Bloating? Low energy?” These are signs that something might be off in your diet👇

Your gut and brain are constantly connected—and when one is out of balance, the other feels it too.

Here’s the good news:

1️⃣ Practical Tip, A few simple shifts can make a BIG difference in how you feel.
2️⃣ Try resetting your Vagus Nerve.

I’ll walk you through practical, doable steps to reset your gut and start feeling lighter, clearer, and more energized—fast!

07/20/2025

Hey, everyone, this one’s for you: “Balance isn’t better time management, but better boundary management.” — Betsy Jacobson.

Want some tips that ACTUALLY help you to create more balance in your life?

🛑 Say “no” more often: Protect your energy by only committing to what truly matters. It’s not selfish… and it’s 100% necessary.
📅 Schedule downtime: If rest isn’t on your calendar, you’ll skip it. Treat your self-care time as seriously as any other appointment.
🙅‍♂️ Drop the guilt: None of us can “do it all.” Letting go of the pressure to be perfect can be a huge relief.

For me, finding balance meant setting a non-negotiable ‘no work after 4:30 so I could eat earlier and have time to let my body recharge. It was reallllly hard at first, but my mental health and energy levels have thanked me ever since.

So, what boundary could you set TODAY to feel more balanced in your own life? Let me know!

If this hits home, save this post and follow me for more real, relatable advice to help you move towards clean eating .

07/18/2025

Your body is always communicating—it’s just a matter of tuning in. These 3 signs might be your body’s way of saying, “Hey, I need a little help!”

Which one feels the most relatable to you right now?

Save this for the next time you’re feeling a little off, and follow me for more strategies to get your body back into balance and lose that last 20 pounds!

07/16/2025

This Asparagus & Goat Cheese Frittata is basically spring in a skillet!

It’s one of my favorites because:

👉 It’s fast (30 minutes, start to finish)
👉 It’s super fresh and seasonal
👉 It looks fancy enough for brunch but is easy to throw together after a long day

Here’s what you need to make it:

- 6 large eggs
- ½ cup (120 ml) milk of choice (unsweetened almond milk works great!)
- 1 cup asparagus, chopped into bite-sized pieces
- ½ cup crumbled goat cheese
- 1 tbsp olive oil
- pinch of salt, pepper, and a handful of fresh herbs (think parsley or dill)

Directions:

1️⃣ Preheat your oven to 375°F (190°C).
2️⃣ Heat olive oil in an oven-safe skillet over medium heat and sauté your asparagus for 3-4 minutes until tender.
3️⃣ Whisk together the eggs, milk, salt, and pepper in a bowl, then pour the mix over the asparagus.
4️⃣ Sprinkle goat cheese and herbs on top. Let it cook on the stovetop for 2-3 minutes, then pop the skillet in the oven.
5️⃣ Bake for 10-12 minutes or until the center is just set. Slice, serve, and enjoy!

Pro Tip: Pair it with a side salad, fresh fruit, or even a slice of sourdough toast if you’re feeling fancy.

📌 Save this post for your next spring brunch (or busy weeknight!) and tag me when you try it!

07/15/2025

Working to lower you blood pressure doesn’t have to mean giving up everything you love…

If I wanted to lower my blood pressure, I’d start with these simple steps:

👉 Tip #1 Add fermented foods to your meals.
👉 Tip #2 Cut back on processed sugar.
👉 Tip #3 Keep stress in check.
👉 Tip #4 Load up on fiber.
👉 Tip #5 Chew your food (yes, really).
👉 Tip #6 Stop using mouthwash.

These habits work because they’re simple and sustainable. Start with one or two, and give it time to make a difference.

Feeling stuck with high blood pressure or pre-diabetic? My 1:1 program is designed to take the guesswork out of changing what you eat so you can have more energy...

Then follow me.

07/15/2025

Hey Peeps, Think about how many times a day a negative thought pops up in your head. Probably a lot right?

Well that’s completely normal. Happens to me, too (often)...

And from experience, I've learned that the key isn’t NOT to have any negative thoughts (which is pretty much impossible)... but it’s to learn how to respond to them.

Here’s a powerful exercise I use with my clients:

1. Notice the thought. Instead of fighting it, acknowledge it. If it’s a thought like, ‘I’m never going to be able to lose weight,’ just notice it without judgment.
2. Name it. Give that thought a label, like “the critic” or “the perfectionist.” Naming it helps you create distance.
3. Redirect your focus. Choose a thought or action that serves you better, like, I’m committed to taking one step at a time to build a solid foundation that has my health on track.

For me, learning that food is only for nourishment and not needed for socialization has changed everything. I used to think I needed the three meals and 2 snacks a day to survive. All this did lead me to be hyper focused on when my next meal was! Once I changed how I viewed food and knew I would not die if I missed a meal. The weight began to slowly come off.

Remember, thoughts are just thoughts. They don’t dictate your reality—unless you give them the power to!
The next time a negative thought pops into your head—try this quick exercise and see if it makes a difference!

Was this helpful? If so, drop a 💪 in the comments!