Cinnamon Sweet Potato Smoothie Bowl + Chia Pudding (Nourishing & Naturally Sweet)

/
Cinnamon Sweet Potato Smoothie Bowl + Chia Pudding (Nourishing & Naturally Sweet)

Smoothie bowls are one of my favorite ways to pack an incredible amount of nutrition into a meal that feels indulgent, comforting, and totally satisfying. This Cinnamon Sweet Potato Smoothie Bowl brings together the warmth of cinnamon, the creaminess of coconut milk, and the natural sweetness of sweet potato for a nourishing breakfast or snack that feels like cozy-season comfort in a bowl.

Read More

Mediterranean Snack Plate with 28g of Protein - Takes 5 Minutes to Make

/
Mediterranean Snack Plate with 28g of Protein - Takes 5 Minutes to Make

Simple, doable, sustainable - the name of the game for so many people when it comes to success with health and weight loss. If there’s one thing I love recommending to clients — especially on busy days — it’s a simple Mediterranean-style snack plate. It’s incredibly versatile, requires zero cooking when you prep a few ingredients ahead, and can easily double as a light meal. Plus, you get a beautiful balance of protein, fiber, healthy fats, and antioxidants… all without feeling like you’re “dieting.”

Read More

Overnight Weight Gain - Why The Scale Fluctuates (and What Really Matters for Progress)

/
Overnight Weight Gain - Why The Scale Fluctuates (and What Really Matters for Progress)

Over the last few weeks, a common theme has been coming up in conversations with retreat guests and coaching clients: frustration with the scale. So many people are feeling confused by overnight weight changes or discouraged when the number doesn’t reflect how hard they’ve been working.

Because of that, I wanted to share a few helpful reminders, a simple breakdown of the weight-loss equation, and some resources you can return to anytime you need reassurance or clarity. Some of this may be review, but I hope it gives you a sense of peace, direction, and perspective.

Read More

4 Day Mediterranean Diet Meal Plan for Balanced Eating (1500 Calories Per Day)

/
4 Day Mediterranean Diet Meal Plan for Balanced Eating (1500 Calories Per Day)

With health, wellness & weight loss - sustainability is the name of the game. If you're looking for a realistic, nourishing, and lifestyle-driven approach to weight loss, the Mediterranean diet continues to stand out. Rather than focusing on restriction, this way of eating emphasizes whole foods, high-quality fats, colorful produce, lean proteins, and daily habits that support total-body wellness

Read More

Healthy Mediterranean Diet Meals (600 Calories or Less)

/
Healthy Mediterranean Diet Meals (600 Calories or Less)

If you’re looking for meals that feel light, satisfying, and incredibly flavorful — the Mediterranean diet is the perfect place to land. Built around whole foods, vibrant produce, lean proteins, healthy fats, and plenty of herbs, it’s one of the most researched and sustainable eating patterns for long-term health.

Read More

High-Protein 7-Day Meal Plan (1250 Calories Daily): Simple, Nourishing & Easy to Follow

/
High-Protein 7-Day Meal Plan (1250 Calories Daily): Simple, Nourishing & Easy to Follow

When your days feel overstuffed, decision fatigue creeps in like static. A high-protein meal plan gives your week a gentle anchor: steady energy, balanced blood sugar, and meals that feel satisfying rather than restrictive. This 7-day plan is built around simple cooking, leftovers used wisely, and fresh ingredients that add color and momentum to your daily rhythm.

Read More

Become Your Own Growth Architect: Practices, Challenges, and Strategies for Lifelong Development

/
Become Your Own Growth Architect: Practices, Challenges, and Strategies for Lifelong Development

Growth doesn’t begin with a plan. It begins with a question: What would change if I stopped waiting for the right moment? Personal growth isn’t a quick transformation—it’s slow architecture. It’s the work of shaping mindsets, upgrading habits, and confronting limits that no longer serve you.

Read More

8 Healthy Desserts That Satisfy Your Sweet Tooth (Without the Sugar Crash)

/
8 Healthy Desserts That Satisfy Your Sweet Tooth (Without the Sugar Crash)

Dessert doesn’t have to be something you “avoid” or something that derails your progress. When made with nourishing, whole ingredients, dessert can absolutely be part of a balanced lifestyle — one that supports your energy, your hormones, and your long-term health.

These 8 healthy desserts are naturally sweetened, rich in nutrients, and free of the ultra-processed ingredients that make you feel sluggish afterward.

Read More