Let’s be real — walking through Costco can feel like a minefield when you’re trying to eat healthier.
One aisle says “keto-friendly,” another says “high-protein,” and suddenly you’re loading your cart with snacks that might actually be slowing your results.

Here are a few of my go-to healthy swaps from this week’s Buy or Bye haul — and why they matter for your metabolism and fat loss goals:

When it comes to keeping your immune system strong, consistency beats supplements every time. You can support your body naturally through whole, nutrient-dense foods that provide the right balance of protein, antioxidants, and healthy fats.

Here are three simple snacks that not only taste amazing but help your immune system thrive — and they’re easy to prep for busy days.

Halloween doesn’t have to mean a sugar overload! There are so many fun, healthier swaps that taste just as good—without the artificial dyes, high-fructose corn syrup, or mystery ingredients. Here are some of our favorite better-for-you brands that make saying “no thanks” to traditional candy way easier:

Let’s be honest — we’ve all eaten something and thought, “That didn’t settle well.” Whether it’s bloating, fatigue, or brain fog, food sensitivities are becoming a hot topic for good reason.

But here’s the truth: food sensitivities don’t just appear out of nowhere. They’re a symptom of deeper imbalances happening inside the body — often related to the gut, immune system, or a sluggish metabolism.

Fall is here, and with it comes cooler weather, cozy sweaters, and all the seasonal flavors we love. One of my go-to recipes this time of year is my high-protein taco soup — it’s warming, nutrient-dense, and perfect for busy weeknights.

As an FDN-P, I focus on meals that not only taste amazing but also support gut health, hormones, and steady energy levels. This taco soup is a perfect example: it’s packed with protein to keep you full, includes fiber-rich vegetables for gut support, and is low in processed ingredients.

As an FDN-P, I’m always looking at the root causes of why people feel tired, bloated, or off balance. Over the years, I started realizing that some of the most normal, everyday things were actually working against my energy, hormones, and gut health.

I don’t share this to make you feel like you have to throw everything away overnight — small changes over time are what really add up. But here are 9 things I personally stopped using (and encourage my clients to rethink):

Lets start with the basics….

What is a hormone? It is a chemical messenger produced by your endocrine system that helps to regulate your metabolism, your sleep, your cycle, your mood, your energy, and your skin (can we just emphasis here HOW important these are as they truly affect EVERYTHING). 

Anytime that we find hormones out of balance, symptoms will begin to manifest. The symptoms are not the problem, they are the result of the problem. These symptoms are specifically designed to be signals to you that we should never normalize. 

Here are seven signs that your hormones may be out of balance. 

You know your body best and you know when things ARE NOT normal. Symptoms like these are never something we should equate with being a daily expectation.

If you’re exhausted by conflicting advice, feeling dismissed by doctors, frustrated by the lack of results, or unsure where to turn next—you’re in the right place.

Ever felt any of these…..You wake up and you're immediately already exhausted. You find yourself more short tempered with your kiddos. You don’t feel like yourself, but you can’t seem to figure out why….

My health journey has been nothing short of just that….a journey. What started as a way to get out of my postpartum darkness transitioned into a full time career change fueled by the determination to help as many women rediscover themselves again (my ultimate passion!)

Today we are busting the myth that eating healthy takes HOURS in the kitchen.

It absolutely takes planning, but with the right planning your kitchen time can be minimized all while achieving your goals. While yes, it requires you to eat more at home than you would out there are so many ways to SAVE time in the kitchen which is exactly what we are doing to talk about today. So let's break down the top ways to time in the kitchen and stay aligned with your goals….

Today we are going to talk about the elephant in the room (AGING!). No one wants to talk about it and most of us are in a state of denial that it is happening (myself included), but our bodies naturally change as we get older so we need to know how we can work with and against these changes to still live our best, healthiest lives. SO this is one to read until the very end as it is going to be super tactical!

Healthy eating has different definitions for everyone. Some think healthy eating means eating no sugar, some think it means eating only salads, some think it means eating grilled chicken and broccoli all day everyday. Some even think it means eating nothing at all. All of these couldn’t be further from the truth.

Let's just be real, we live in a society that has told us for years that in order to be healthy we need to just buy “their” ultra processed bars and eat less which has led to countless programs that promise weight loss results. While being aware of what you eat is so important to learning about nutrition, it is much less about the quantity and way more about the quality.

I would love to tell you that motivation always exists, but it doesn’t. Motivation is a choice that you must choose in order to achieve what you want. The good news is that the more you show up, the easier it becomes….

I am sure you have heard over and over that you need to eat more protein, but has anyone ever truly explained to you why it is important and all the benefits you get from prioritizing it!?

So you are officially ready to start adding a few workouts into your routine but you struggle with knowing what you need to do. 

I dropped them off at school, got into my car, and all the tears started streaming down my face and I thought “I wasn’t made to be a mom.”

What you Chose to Do Today will Drastically Impact the You that Shows Up Tomorrow.