How to Stay on Track This July 4th Weekend (Even Though It's Going to Be Hard)


July 4th weekend is just around the corner, and you're already dreading it. The gyms will be closed, your schedule will be thrown off, and there will be endless opportunities to eat unhealthy food, drink too much alcohol, and not get enough sleep.

But don't worry, you're not alone. Millions of people struggle to stay healthy during holidays and special occasions. That's why I'm sharing my top tips for staying healthy on July 4th weekend.

1. Plan ahead. The first step to staying on track is to plan ahead. Decide what you're going to eat and drink before you go to any parties or events. And if you know you're going to be tempted to overeat or drink too much, bring your own healthy snacks and drinks.

2. Make healthy choices. Don't be afraid to say no to unhealthy food and drinks. If you're offered a plate of chips and dip, ask for a bowl of vegetables instead. And if you're going to have a drink, make it a non-alcoholic one. There are plenty of delicious options available...

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Unleash Your Inner Superhero: The Astonishing Powers of Vitamin B12

Hey there, my lovely healthy readers!

Are you ready to unlock the secrets of boundless energy and a turbocharged metabolism? Well, buckle up because today we're diving into the incredible world of vitamin B12! Trust me, folks, this nutrient is the Beyoncé of the vitamin kingdom – captivating, powerful, and essential for a superhero-like lifestyle.

Now, before you roll your eyes and dismiss it as just another supplement gimmick, hear me out. Vitamin B12 isn't just your ordinary vitamin; it's the mighty fuel that ignites your body's energy bulbs, leaving you feeling unstoppable.

Picture this: you wake up in the morning, bleary-eyed and craving that extra shot of energy to kickstart your day. Enter liquid B12 multivitamins, our secret weapon for boundless energy levels. My husband, Zak, and I stumbled upon this aqua vita and it's been a total game-changer for us.

Every morning, we eagerly gulp down an ounce or so of this magical elixir, and voila! We're ready to...

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Fat Burning Food Prep: Just the Lists - Your Secret to Effortless Weight Loss

Are you tired of struggling to lose weight? Do you want a simple and effective way to change your eating habits and shed those extra pounds? Look no further than our Fat Burning Food Prep: Just the Lists course!

Our course is designed to make weight loss effortless and enjoyable. With six weeks of shopping lists, recipes, and food-prep instructions, you'll have everything you need to succeed. No more guesswork or stress - just delicious, healthy meals that will help you reach your goals.

But don't just take our word for it. Research shows that food prep can be a game-changer when it comes to weight loss. By preparing your meals ahead of time, you'll be less likely to make unhealthy choices when you're hungry and pressed for time. Plus, you'll save money and reduce food waste by only buying what you need.

And the best part? Our Fat Burning Food Prep: Just the Lists course is affordable and easy to use. For just $37, you'll get instant access to all the resources you need to start...

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The Sober Curious Trend: Exploring Adaptogens and Nootropics to Enhance Mind and Body

Hey there, fellow health enthusiasts!

Last night, I had an experience that might have just changed my life. As a bartender and health coach, I've always been fascinated by the idea of being "sober curious" - curious about what life would be like without alcohol or other substances - but I've never quite found a way to make it work for me.

Enter adaptogens and nootropics. Specifically, the amazing blend of ashwagandha, Rhodiola, Schisandra, astragalus, and eleuthero root that I tried last night. Let me tell you, I felt like a whole new person afterward. Energized, focused, and balanced - it was exactly what I needed after an incredibly stressful day at the bar. I didn't even finish my glass of wine because I didn't need it - I felt the stress literally slip off my shoulders.

So, for all of you out there who are also curious about what life without alcohol might be like, or just want to explore the amazing world of adaptogens and nootropics, I'm here to share my experience and some of...

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The Satisfying Sensory Experience of Cooking

Have you ever noticed that when you cook a meal yourself, it just tastes better? There's a reason for that. When you're the one preparing the food, you're fully immersed in the sensory experience of cooking - you can smell the aromas, hear the sizzle of the pan, see the colors of the ingredients, and taste as you go. All of these sensory experiences work together to make you feel more satisfied and satiated when you finally sit down to enjoy your meal.

In fact, studies have shown that when people prepare their own meals, they tend to eat more slowly and mindfully, which can help them feel more full and satisfied with less food. This is because they're fully engaged in the process of cooking and eating, rather than mindlessly consuming food in front of the TV or computer.

So, if you're looking to feel more satisfied and satiated with your meals, try cooking more often. Not only will you be able to control the ingredients and portion sizes, but you'll also be fully engaged in the...

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It's Recipe Time

Ready for a recipe that you can use all week to help boost your metabolism? This one is packed with spices and ingredients that will help you burn fat and get those flavors you've been missing!

Spicy Cashew Sauce Recipe


  •  1 cup raw cashews (or peanuts)
  •  1/2 cup water
  •  1/4 cup apple cider vinegar
  •  2 tbsp MCT oil
  •  2 cloves garlic, minced
  •  1 tbsp grated fresh ginger
  •  1/2 tsp ground cinnamon
  •  1/2 tsp ground turmeric
  •  1/8 tsp hot chili powder (such as Cayenne or Habanero)
  •  1/2 tsp sea salt
  •  1/4 tsp black pepper
  •  Optional: fresh cilantro for garnish


  1. In a blender or food processor, combine the cashews (or peanuts), water, apple cider vinegar, MCT oil, garlic, ginger, cinnamon, turmeric, hot chili powder, sea salt, and black pepper.
  2. Blend the ingredients on high speed until the sauce is smooth and creamy. (I let mine blend for a while - don't be afraid to over blend... it's not a thing)
  3. Taste the sauce...
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Celebrate St. Patrick's Day Responsibly: A Healthy Guide

Happy St. Patrick's Day, my dear lovelies! This is a day filled with green beer, shamrocks, and more Guinness than one can handle. While it's a great day to celebrate, it's important to do so responsibly. Let's go over some tips to help you enjoy the festivities without endangering your health or safety.

Understanding the History and Traditions of St. Patrick's Day

St. Patrick's Day is a day to celebrate Irish culture, heritage, and history. It's a day to commemorate the patron saint of Ireland, St. Patrick, who brought Christianity to Ireland. So, let's honor that by learning more about the traditions and customs of Ireland, instead of just focusing on the drinking.

The Consequences of Excessive Drinking

We've all heard the horror stories of people drinking too much and ending up in the hospital or worse. No amount of green beer is worth risking your health or safety. So, please, drink responsibly, and make sure you have a designated driver if you plan on partaking in any...

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Blood Sugar and Weight Loss: Why Balancing Your Glucose Levels is Key to Shedding Pounds

Blood sugar levels...ugh. The bane of our existence, right? Whether you're trying to lose weight, maintain a healthy diet, or just survive the day without feeling like you're going to pass out, blood sugar is something we all have to deal with.

But fear not, my friend. I'm here to give you the lowdown on blood sugar and how to keep it in check like a boss. And trust me, I know a thing or two about blood sugar. As a bartender, I've seen the highs and lows of blood sugar in action, and let me tell you, it ain't pretty.

First things first, let's talk about what blood sugar actually is. In simple terms, it's the amount of glucose (sugar) in your blood. Glucose is essential for our bodies to function properly, but too much of it can wreak havoc on our health.

So, how does blood sugar affect weight loss? Well, when our blood sugar levels are high, our body releases insulin to help bring it back down to a healthy level. Insulin is like the traffic cop of our body, directing glucose to our...

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Help Me Help You

Ah, the infamous "I can do it all myself" mentality. It's a classic trap that many of us fall into. We think we're superheroes who can take on the world, conquer all challenges, and transform ourselves into the best version of ourselves, all by ourselves.

But let's be real here. No matter how hard we try, we're not invincible. We're only human. And as much as we hate to admit it, we need help sometimes. Especially when it comes to making healthy habit changes, eating well, planning for success, and getting in healthy movement.

So, if you're ready to swallow your pride and embrace the power of collaboration, here are a few reasons why it's okay to ask for help:

You're not a health coach, personal trainer, or planner extraordinaire.

Sure, you might have watched a few YouTube videos on how to meal prep or do squats, but that doesn't make you an expert. There's a reason why people go to school for years to study nutrition or exercise science. They know what they're talking about. So,...

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Weight Loss Basics

If you're looking to lose weight, you might be overwhelmed by the amount of information out there. From fad diets to extreme exercise plans, it can be tough to know where to start. But no matter what stage of life you're in or what caused your weight gain, the basics of weight loss stay the same. So - to get you started... here are three FAQs around weight loss basics.

FAQ #1: I'm not sure where to start with my weight loss journey. What should I focus on first?

Start by cutting back on refined carbohydrates. This includes things like white bread, pasta, rice, and sugary snacks and drinks. These foods are high in calories and low in nutrients, which can lead to weight gain and other health problems. Instead, focus on eating whole foods like fruits, vegetables, whole grains, and lean protein.

FAQ #2: I've heard conflicting information about what to eat to lose weight. What should I be eating?

To lose weight, focus on eating a balanced diet that includes protein, healthy fats, and...

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