RECIPE: Sweet Potato Raisin Muffins


These are seriously some of my favorite muffins of all time! They are warm, satisfying, fluffy and moist. Best of all, they are gluten free, dairy free, and low carb! I hope you give them a try! Drop a comment and let me know what you think!



1 small sweet potato
5 packets monk fruit sweetener, or other natural zero calorie sweetener of your choice
1/4 cup organic coconut oil, melted
4 eggs
1 tbsp apple cider vinegar
1 cup + 5 tbsp almond flour
3 tbsp coconut flour
1/4 cup tapioca flour
1 tsp baking soda
2 tsp cinnamon
1/4 tsp pink Himalayan salt
1/2 cup raisins


Preheat oven to 350. Meanwhile, peel and cube sweet potato, and boil on stove until soft. Drain, and place in a mixing bowl. Use hand mixer to puree the sweet potato.

Add eggs, sweetener, ACV, and coconut oil to potatoes and mix.

Add dry ingredients and combine until just moistened - do not over mix. Stir in raisins, then transfer to greased muffin pan. Should...

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The Weight Loss Industry is Ruining Lives

I’m feeling very triggered today.

Fired up.

The weight loss industry is ruining lives. And I can’t take it anymore!

I can scroll down my newsfeed right now and see post, after post of “take this pill each day and lose 30 pounds!” or “Lose 50 pounds for only $24.99” or “who wants to drink this yummy thing and burn all your body fat in days!” or some other variation of these messages.

STOP. For the love of everything, STAHHHHHP.

It is NOT TRUE that you can just pop a pill or drink a thing and suddenly become skinny, or toned, or healthier. Deep down, you know it’s not true. That’s where your skepticism comes in. But you get distracted by the promise of how EASY it is, how FAST it will be, and how CHEAP you can do it. So you decide to try it.

But let’s be honest - if it were REALLY that easy and simple, wouldn’t EVERYONE have their perfect body?? Would obesity still be on the rise? NO. Because we would all do the...

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You Keep Self-Sabatoging

Uncategorized Mar 21, 2019

So many times you have started a diet, a workout plan. Each time you PROMISE yourself, this is it.

This is the time I finally stick with it. Because I’m DONE feeling this way. I want to feel confident. I want to look hot. I want to feel desirable, sexy, amazing. I want to feel healthy, and look like I care about myself. So, this is it. THIS is THE diet that is going to work for me.

One, two, maybe three weeks in, something happens. It could be your period. It could be a birthday party. Maybe it was simply opportunity in the break room. But you eat the thing.

Someting that you weren’t supposed to eat. Something that was off limits. You eat it. And you eat a lot of it. The whole time, the voice in your head is trying to be heard. It’s trying to tell you to stop, that you don’t need to eat the thing, that you were doing so well...but you ignore it. You don’t want to hold yourself accountable. You pretend that voice isn’t there.

Until you’re...

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RECIPE: Vanilla Cinnamon Protein Balls

meal prep protein snacks Feb 01, 2019

I LOVE making these on the weekend to have on hand during the week. They feel like a super tasty dessert! I pack them in my lunch for work and they are usually my afternoon snack, or I will eat them in the car on the way to the gym!

This makes 4 servings, two balls each.

What ya need:

1/2 cup nut or seed butter of your choice (I use sunflower seed butter)

1 cup vanilla protein powder

1 teaspoon cinnamon 

2 tablespoon honey

1 teaspoon vanilla extract

What ya do:

1. Measure everything into a bowl and mix until well combined. Roll into 8 balls, and store in the refrigerator!

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RECIPE: Sausage and Cauliflower Rice Taco Skillet


This was one of the most satisfying clean meals I think I have ever had! And yes - I did go with dairy on this one, even though I typically try to avoid dairy. But I felt this one really needed it!

My husband wasn't a huge fan of this lol. He hates cauliflower though. But my 3 year old ate a ton of it!

This makes about 4 adult servings, or fed my family with littles and I had enough for work the next day too. Would make great meal prep lunches!

What ya need:

1 pound ground sausage (I used turkey sausage)

1/4 cup diced red onion

3 garlic cloves, minced

1 medium can petite diced tomatoes

1 12oz bag steamed cauliflower rice (or 1 head, riced)

2 tablespoons taco seasoning (no added sugar or other additives)

3/4 cup chicken broth

1/2 cup shredded cheese of your choice

Optional garnishes: cilantro, greek yogurt, diced avocado, or guacamole

What ya do:

1. In a large skillet, brown sausage until cooked through, breaking it up as you go. Stir in the red onion and garlic....

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RECIPE: Coconut 'NO'atmeal

I LOVE oatmeal. I really do. It's warm and satisfying. It can be made into many different flavors. It's also very convenient to have on my busy mornings at work! 

BUT - sometimes I need something more low-carb. Sometimes I need something higher fat. That is when I LOVE to make NOatmeal! 

It's similar to oatmeal but there are no oats in it. Instead it has lots of health-packed seeds and coconut. 

If you give this a try, I'd love to hear what you think! Drop a comment and tell me, or even better, make sure you're in my free Facebook group and post about it or tag me on Instagram!




1/2 cup unsweetened almond milk
2 tbsp almond flour
Sprinkle of cinnamon
1 tbsp ground flax seed
2 packets monk fruit sweetener
1/2 tsp vanilla extract
1 dash pink Himalayan salt
1 tbsp chia seeds
2 tbsp unsweetened shredded coconut
2 tbsp hemp seeds


Two ways to prepare this! Mix everything in a saucepan on medium low and warm...

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Intermittent Fasting for Beginners

Many people have misconceptions when it comes to Intermittent Fasting (or IMF), specifically I think because of the word “fasting”. People think being deprived, being hungry, and overall being uncomfortable. But IMF is actually none of those things! IMF is a term used for an eating pattern consisting of periods of fasting and periods of eating. IMF does not specifically say WHAT to eat, only WHEN to eat (however, to be healthy, make sure you are eating clean!).

IMF is actually pretty easy to do, and in fact, you probably do it more often than you realize! Have you ever been late getting out the door so you skip breakfast? Or ever been so busy running errands all day you “forget” to eat? You unknowingly fasted!  

Hunger with IMF is not an issue, however in the beginning it can be. This is because your body will need to adapt to this new style of eating, especially if you currently eat every couple of hours. The other reason is simply your mind!...

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What You Need to Know About Protein Shakes

The fitness industry - and many coaches/personal trainers - make it seem like protein shakes are THE WAY to get results. They all talk about the shake they drink, and how it’s the reason they have melted fat and gotten hella muscle gains. But IS that why they are getting those results? Will it work that way for you? Let’s talk about this.

Here’s the thing you need to understand: protein powder is NOT a requirement, or a necessity, when it comes to weight loss, leaning out, toning up, or really anything.

Protein shakes have been massively misrepresented in the fitness industry, and I want to shed some light on this topic.

Protein shakes do not have any kind of magical properties or special ingredients that are going to be THE magic potion to help you lose fat and gain muscle. That just isn’t true, and it’s not backed by science either. No matter what supplements you are taking, you are still going to have to put in work. There will be discipline,...

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10 Tips for Enjoying the Holidays without Sabotaging Your Progress!

Tis the holiday season! I recently did a poll in my Facebook group and found that everyone DOES want to stay on track over the holidays, which is fantastic! So, I have put together a list of my top tips for enjoying the holidays, but still staying on track with your goals!

1. Start the Day off Right

The morning of a Holiday can be pretty tough. It’s easy to want to be lazy, and not pay attention to our normal routines. It’s also easy to be too busy to stick to our routines! Instead of throwing out all sense of reason, or allowing yourself to break from your normal routine, be intentional about it! Go for a walk with the family, or do a quick workout. Drink your protein shake like you usually do, and eat the way you normally eat!

2. Eat All Your Meals

People often assume it’s better to not eat all day until the holiday meal. Like they are “saving their calories”. But I’m here to tell ya… that is the WORST thing you can do! Eat your normal...

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Keto for Beginners

The Keto diet has been talked about a lot recently. Short for Ketogenic, the Keto diet is a concept of eating high fat, low carb, and moderate protein. This nutrition method is not new – even though it seems like the most recent fad. It has actually been around since the 1920’s. It was created by researchers working at John Hopkins Medical Center to successfully treat epileptic patients. Once pharmaceutical drugs for epilepsy came to market, the Keto diet was all but forgotten. It was pushed even further from mind in the 80’s when the fat free craze hit.

Fat, protein and carbohydrates are the only three macronutrients (macros) that exist. For macro, think big. These are large particles and they contain calories. On the flip side, micronutrients (micros) are small. They are things like vitamins and minerals and
do not contain calories.

When adopting a nutrition method that focuses on macros, like the Keto diet, it is important to have an understanding of these macros...

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