Browsing Tag:

healthy living

Cancer Journey/ Emotional Health/ HEALTH

14 Tips for a Better Night’s Sleep Especially for Cancer Survivors

bed with rumpled sheets and 14 tips for a better night's sleep

This post was sponsored by a mattress company. All words are mine.

As a breast cancer survivor, I strive to live well in all ways. One of the most important ways to make this happen is to make sure I have a good night’s sleep.

If I don’t get good sleep, I not only feel unproductive, unfocused and grumpy, but my sweet family gets to bear the brunt of a Mom who is not herself and needs more sleep! This is not ok with me!

Not only is sleep so important for everyday life, but as a cancer survivor, sleep is so important for continuing to do what it takes to pursue my best health.

I so desire to take care of this amazingly resilient body that I have been gifted with, so being purposeful with getting enough sleep is a priority to me.

Continue Reading…

HEALTH/ Nutrition

10 Ways To Fit Healthy Habits Into a Busy Day


It is summer and I’m finding that established healthy habits are what is keeping my health & carrying me through our busy days.

It is a quite enjoyable kind of busy, as I am balancing my 3 teen girls and writing for this blog which I’m lucky enough to call a job.  I found that waking up before my girls and writing in the evenings (sometimes very late evenings) is what is going to work for us this summer. It keeps my days free to enjoy the fleeting and precious moments with my girls.

My oldest is driving now and goes to work every week day, 3 days a week as life guard, 2 days a nanny. She is wonderfully responsible and I just beam with pride when she walks in and out of our front door. I’ve watch her drive off with tears in my eyes– when did she grow up into this beautiful young, hard-working woman who I rarely get to see anymore?!  It is a great reminder to free up time in the middle of my day & focus in on being Mom to my other 2 who ARE around, and make the most of this time I have with them.

This free time really isn’t, as they fill every little bit with active social lives and summertime fun.

If it were not for healthy habits that I have established, I’d really be in trouble when it comes to healthy living, as I am quite close to trouble with all the fun places we like to go for lattes and ice cream!

{Habit: a settled or regular tendency or practice. Routine. Pattern.}

These habits keep me on track even during busy and tempting seasons of life.


Drink Up!

Fill a water bottle at the beginning of the day — add some lemon. I’ve been using one that is double wall insulated, which keeps ice from melting up to 24 hours! I will be listing it in a ‘what I buy & why’ post coming soon!

Listen Up

Does music soothe or energize you?  Have it playing while you get ready in the morning or while you are cooking dinner. Do certain podcasts inspire you? Swap your music for those. Listen while you walk. Listen while you drive. Listen while you do housework. Listen to what brings you life.


Just write for 5 minutes as part of an early morning routine or 5 minutes at night before bed. This is a great time to brain dump–get things off your brain and onto paper. Increase the time in increments, go up to 10 minutes and shoot for 15.


Frozen Berries

During the summer there are beautiful berries available, but I always have frozen berries just in case we are out of fresh. I often will set a bowl of frozen berries out to thaw while making dinner, and eat it as “something sweet” after dinner. Anti-oxidants for dessert!


Take just a minute to get up and move around if you are at a desk during the day. At the very least, use the chair you are sitting in to twist and stretch your back muscles, and while you are at it, stretch your neck & roll your shoulders. Good at multi-tasking? Stretch while watching television, while doing dishes, or while in the shower.

Version 2

Greens Everyday

Buy large container of organic greens at the beginning of every week. There is so much good in dark leafy greens! Have a daily green smoothie or a salad for lunch or with dinner. Boom. Done.

Take a Daily Walk

20-30 minutes of daily walking has great health benefits.  Just do it. In the sunshine? Even better. Put those ear buds in and listen to what gives you a pep in your step, or just listen to nature as you walk. Use your weekends for a longer workout.

10 HEALTHY HABITS with New Chapter Vitamins


A Multi-Vitamin Everyday

My favorite trusted go-to brand is New Chapter Vitamins. I take New Chapters Every Woman’s One Daily Multivitamin for many reasons, but I especially love that they do not need to be taken with food, so time of day is completely flexible.  I take vitamins at the same time everyday and very rarely miss a day!

New Chapter ferments the individual vitamins and minerals with beneficial probiotics and whole foods .  The results are whole-food, fermented supplements gentle enough to take anytime, even on an empty stomach. This is so convenient and I am passionate about probiotics so the fermented nutrients and blends of herbs in these vitamins make me happy!

Even though I eat a very nutritious diet, I always take a trusted multivitamin to address any nutritional deficiencies or imbalances. I love  New Chapters Every Woman’s One Daily Multivitamin because it’s formulated with nutrients for energy support, & energy is always a good thing!* Bonus: it can easily be ordered on Amazon.



Try to go to sleep and wake up at the same time most days. Aim for 7-9 hours of sleep. There are natural sleep aids to help if you have trouble falling asleep. Do what it takes to provide comfort for yourself as you fall asleep–my foam top mattress and pillow that has a layer cooling-gel are 2 items that I splurged on to help me sleep, because sleep is priceless!


Would you like prayer to become a habit? Use your daily drive. Chose landmarks to prompt you to pray for certain people and situations.  I was better at the landmark trick when I was driving my girls to school everyday. Now we are driving all over the city depending on the day, so my prayer time is in the morning before their sleepy heads wake up.


What about you? Do you have established healthy habits?

Did you know all of the wonderful things New Chapter Vitamins have to offer?



Every Woman’s One Daily Multivitamin — a few more reasons why they are my favorite:

~does not just address nutrient deficiencies, but supports overall health and certain systems of the body*

~Whole food fermented vitamin D3 supports bone health, while fermented zinc, vitamin C and A support immune function*

~includes targeted nutrients for stress, bone, immune and energy support*

~includes B vitamins for sustained energy and super-foods like Ginger, organic Turmeric and Chamomile*

~New Chapter products are responsible sourced, expertly formulated and meticulously manufactured. Certified organic and Non-GMO project Verified products are all sustainable source, from organic Turmeric in India to wild-caught Alaska Salmon


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.


HEALTH/ Natural Products/ Nutrition

My Approach To Healthy Aging


I am now 40, and have been thinking about what Healthy Aging means to me.

Most of you know I am a 2-time cancer survivor, so you know I do not regret growing older, as it is a privilege denied to many. 

I personally think healthy aging begins with this recognition, that life is precious and each day is a gift. Being thankful, having a positive attitude and reacting well to stress are keys to keeping your heart, body & even face from aging too quickly.

I find I’m pretty good at the thankful part, and I’m working really hard at the de-stressing part! I want to live slow in my spirit even if life is spiraling around me. I know this is possible and I have seen most of my personal growth happen in times of hardship.

I want to age gracefully & thankfully, but that does not mean I won’t do what it takes to care for this body of mine and fight hard for health, because years are a gift.

I  reminded myself of this very thing recently, when I was getting ready for bed and happened to look a little closer in the mirror while brushing my teeth, and for the first time saw what appear to be WHITE hair growing in! It was a very strange feeling to see the evidence of age, and I looked at this evidence in a bit of wonder and realization that I am not 20 anymore. Life sure goes by fast and must be embraced.

I want to continue to hold every moment, and feel my best while doing it.  I want to age gracefully, while being proactive to age healthfully!  I want to continue to search out the most cutting- edge ways stay healthy.

Below I list 7 Simple Keys to Healthy Aging and tell you about an amazing new anti-oxidant that I have been taking.


7 Simple Keys Healthy Aging



Sleep is a must! Chronic lack of sleep negatively affects the brain’s function and speeds up the aging process. Aim for 7-9 hours a night.


Stay hydrated and don’t drink your calories! It is really hard to find anything other than water that does not contain sugar, artificial sweeteners or colors, and calories. Water and one cup of black coffee a day are my go-to daily drinks. I do enjoy getting nutrition from green smoothies and very occasionally I will treat myself to a latte.

Eat the Rainbow

We all know fruit and vegetables are great for the body. Keeping track of the colors of plant food  eaten throughout the day is a fun way to stay focused on eating a variety of nutrients.


Staying social is so important to healthy aging. We were made for relationship. I am so thankful for the people in my life and work hard to nurture my close friendships.


Take a daily walk.  Walking has become my favorite form of exercise. I love listening to podcasts or blab away or listen to a friend on my Voxer app.


Chronic stress can be very aging. Maintaining a positive attitude is really key to aging in a healthy way. Remember, age is a means to wisdom not a means to helplessness or uselessness.


I take several and try hard to stay up on the latest, most cutting- edge supplements. Something that I had not tried was an anti-oxidant supplement, until recently when I got to review the product MitoQ.


MitoQ For Healthy Aging

MitoQ (pronounced My-toe-Q) is a brand new type of antioxidant called a mitochondria-targeted antioxidant, that has potential to slow the aging process, and help you live a longer and healthier life. This exciting new supplement and skin care serum was developed in New Zealand at the University of Otago, Dunedin. MitoQ is backed by over a decade of scientific research and over $50 million in R&D to bring it to the market!

Every cell in your body is powered by tiny organelles called mitochondria– also known as your cellular batteries. Mitochondria convert the food we eat and oxygen we breathe into the energy our cells need to keep our organs functioning optimally and our bodies healthy.

Mitochondria– the powerhouses of the cell. They are responsible for producing 90% of the body’s energy. As we get older, mitochondrial function declines. Over 200 conditions are known to be connected to poor mitochondrial health.

Aging = increased free radicals.  Mitochondria is less effective & we have less Co-Q10 in our mitochondria to fight free radicals that leak into the cells, and damage the cell processes.  Many diseases are related to this free radical damage & lower levels of anti-oxidants. CO-10 are the Mitochondria’s own powerful anti-oxidants that protect them from free radical damage.

MitoQ is a patented antioxidant compound that, for the first time ever, & unlike other CO-Q10 supplements, is able to actually penetrate the mitochondria in our cells, reducing free radical damage and restoring mitochondrial function to a level that improves your cells’ vitality. This enables your cells to fight the causes of ill-health and aging, and has the potential restore more youthful energy levels to your skin and other major organs.


My Experience With MitoQ

I have without a doubt noticed a difference in my energy levels while taking MitoQ, and I find myself looking forward to taking it every morning, especially after I educated myself on the product and learned what exactly it can do for my body. I can’t help but think of several loved ones that I would like to get on this powerful antioxidant to help them feel more energized, too.

I also tried the amazing MitoQ Anti-aging Serum and I love it. I’m going on week 3 and I feel like my skin looks fresh & healthy. It feels softer and the texture is more smooth. The serum is wonderful and the beautiful bottle it comes in is an added bonus.

{See more Customer Stories}


Props For MitoQ

MitoQ has recently been invited to participate in the USA’s prestigious National Institute of Aging’s (NIA) Interventions Testing Program (ITP) – an internationally renowned anti-aging testing program funded by the US Government, and, has been selected as Product of the Year, by ‘Truth In Aging’ for the second year running!

MitoQ’s selection in the NIA program validates a decade long international research effort and supports scientists’ claims that MitoQ has significant potential to reverse or decelerate the aging process. Their theory of aging suggests that mitochondria (our body’s cellular batteries) are integral to the aging process. Because MitoQ is such an effective supplement in optimizing mitochondrial function, it is the perfect supplement to test this theory.


MitoQ Growth

MitoQ has recently launched three new supplement products targeting specific health conditions. The new products include:

MitoQ Heart — supports heart and circulatory health, healthy blood pressure and heart rate

MitoQ Blood Sugar — supports natural sugar metabolism, healthy insulin levels, weight management and organ health

MitoQ Liver — supports liver function and detoxification


Coupon Code

Are you interested the MitoQ products? If so, I’d like to offer you a discount to purchase online. Please enter the code FAB20 at checkout to receive 20% discount on your first purchase.


See It For Yourself

A video on MitoQ Anti-ageing Serum was tested. See the results.

Watch MitoQ Trial on SUNDAY SHOW by TV ONE 

See it all in action– “Restore Mitochondrial Function and Cellular Health with MitoQ”

An AMAZING testimonial — Nick Allen’s Amazing Story

A Free Ebook –> “Why Mitochondria Are Important to Our Health” and how they influence the speed at which we age.



What about you?

Would you be interested in this awesome breakthrough anti-oxidant?

This is a sponsored conversation written by me on behalf of MitoQ. The opinions and text are all mine.

HEALTH/ Natural Products

My Healthy Morning Beauty Routine

Healthy Morning Beauty Routine

My Healthy Morning Beauty Routine

I am slowly but surely making an effort at using more natural beauty products, and have gotten into a pretty good healthy morning beauty routine. I’ve been doing great with healthy cleaning products for a few year now, but I think being a licensed stylist has made it harder to give up all the fun beauty products that are out there.

The solution?

Find some natural beauty products that also know how to have some fun!  I am a sucker for good scents, great packaging, & beautiful products, and have found some that I adore and are now part of my mornings.


Portable Wireless Speaker

Beauty comes from within, so I of course have to start with a product that is not technically a beauty product, but it helps makes my insides shine.  I love music, and I find there is nothing like it that can light up my countenance, wake me up even on a dreary morning, and help me to have a beauty-filled day. I have a playlist specifically for mornings, with songs that remind me that each and every day is a gift. I use my 808 Hex NRG Portable Wireless Speaker as a fun way to wake up!

My iPhone

Not only does my phone stream music to my portable speaker, but it has all of my inspiration apps, my favorite of which is the YouVersion Bible app.  This brings true beauty.  I love taking a few moments at the beginning of each day to get my mind and heart in the right place, in order to handle whatever details that come my way that day.

Speaking of handling details:

If you look closely at the photo of my phone below, you will see that one of my “beauties” were texting me from school, right as I was trying to take photos for this post. She forgot to take her tennis shoes for PE–“the black ones” and was asking me if I would bring them. Right as I pushed the shutter button on my camera, my phone switched on with her messages, capturing a working Mom moment. Good thing I already had my coffee & was ready for what the day would bring.

Healthy Morning Beauty Routine with Boka

Coffee K-Cup Scrub

I have one cup of organic black coffee every morning as part of my routine.  It gives me antioxidants for my insides, and lately I’ve been using some of the coffee grounds left over in the K-Cup as a quick facial scrub for my outsides! I simply put about a tablespoon of organic coconut oil in the palm of my hand, sprinkle some coffee grounds from my used organic coffee K-Cup, and rub it all over my face.  It feels wonderful, as the grounds exfoliate & the coconut oil provides moisture.  I don’t do this every morning, & it is a bit messy, but oh so worth it! My skin feels incredibly soft after my coffee K-Cup Scrub.

Natural Face Soap

I buy my face soap from a local soap maker.  It uses all pure ingredients and does not dry my face out. I use this after my coffee scrub, as it takes excess oil off & leaves my face ready for makeup.

Foundation Makeup

I have yet to switch all my makeup out for natural products, but I have switched to a more natural foundation. I figure that it coats and covers my face, so it is the most important one to start with.

Lip Balm

It makes sense to keep whatever you put on your lips as toxin free as possible.  I use a lip balm from my local health food store that has beeswax, coconut oil, aloe & a few other super great ingredients.


This one was hard for me, as it is next to impossible to find a natural deodorant that works well.  That is because most of them do not contain an antiperspirant. I do not use natural deodorant 100% of the time, but on days I know I won’t be sweating too much, natural is my choice.

Healthy Morning Beauty Routine with Boka

Boka Dental Hygiene Products

If products that go ON your mouth, like lip balm, should be natural, how much more important is it for the products that actually go IN you mouth to be natural?  Boka to the rescue! Boka is the one and only subscription box for the health of your mouth! Boka provides natural oral care products, delivered to your door, every 3 months.

Here are some of the products they provide & that I have fallen hard for:


Did you know you floss first? It removes particles between your teeth that a brush cannot reach. Boka floss is coated in a natural beeswax, and is Teflon-free & petroleum free. It is a super comfortable floss to use.

Healthy Morning Beauty Routine with Boka


The Boka toothbrush stole my heart the minute I opened my beautiful subscription box. They are so pretty & come in Mint, Tangerine, Blueberry & Corral.  I have wanted someone in the toothbrush industry to step up and make some pretty brushes, and not only did Boka make them pretty but they are also quality brushes– gentle, durable, and tapered to fit just right along the gum line. My favorite part? They are made with Binchotan activated charcoal bristles, which naturally helps prevent bacteria from growing on your brush. Are you an electric toothbrush user? No worries, Boka has electric toothbrush heads, too!


I switched to a natural toothpaste a few years ago after my cancer diagnosis, when I got serious about cutting as many chemicals as possible.  Boka wins in my book, especially in taste, hands down, due to essential oils of peppermint and mint. What it does not contain makes me very happy — no sodium laurel sulfate (SLS), fluoride, triclosan, artificial flavors or parabens.

Healthy Morning Beauty Routine with Boka

Cocorinse Mouth Wash

I saved the best for last. Boka’s Cocorinse mouthwash. This is so NOT your typical mouth wash, as it is used BEFORE you floss and brush, and has no yucky artificial ingredients. It is the Boka product that I am most excited about. The main ingredient is organic coconut oil.

Have you heard of oil pulling? It is an ancient Ayuverdic technique that has been developing some serious scientific clout for its ability to remove bacteria from your mouth.  I have done oil pulling with organic coconut oil before, but Boka makes so much better by adding minty oils to make it taste good. They have made it super convenient with their cute little packets that you simply warm with your hands, squeeze in your mouth & swish for 10-20 minutes, then spit out in the trash. These little packets contain just 3 ingredients; Organic coconut oil, organic peppermint oil, and organic Spearmint oil. I am a huge believer in this practice, as my teeth feel super smooth & definitely look whiter after swishing daily for about a week.

Healthy Morning Beauty Routine with Boka


Are you interested in an oral care subscription box? Would you like the convenience of having your products delivered right to your door in that cute little? Boka Box is a great way to simplify life and have one less thing to worry about. Remember, you can cancel your subscription at any time, and can buy individual products, with no obligation. You can sign up right now using this special discount code: NEWNOSTALGIA25, for 25% off any purchase (no limits, any product, subscription, or gift set. Valid through March 1, 2016-April 15, 2016.  Cannot be combined with other offers, cannot be used by the same individual more than once.)

A collection of natural beauty products

{the above image is for your pinning pleasure}

What about you?

What are some of your healthy morning beauty routines?

Have you tried oil-pulling?

Follow New Nostalgia

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.



Walking Made Fun


Are you still with me on #WalkOutWednesdays? Walk Out Wednesdays are days where Mom’s are walking out on their families for some ‘me’ time.  Walking outdoors for a bit will not just benefit you and your health, but it will also benefit your family to have a Mom who is healthy and takes some time for herself.

I’ve continued using my fun little tool on my walks called the  Omron Alvita Wireless Activity Tracker. It is a small little tracker that I can just put in my pocket, in my purse or clip to my waistband. It keeps track of steps, aerobic steps, distance and calories. I just tap on the screen to see my progress, which is super fun and motivating! It without a doubt makes me want to just keep walking and go further than I normally would.


The Omron Alvita Wireless Activity Tracker is also Bluetooth Smart. You can wirelessly sync your data to the Omron Fitness mobile app on your phone, where you can store months of data, view progress charts and graphs and set personal goals related to steps, miles and calories.  It is super motivating to watch my daily, weekly and monthly progress!

Here are a few more things I do to make walking fun:


 1. Music

Music is a powerful thing.  I switch mine up depending on the mood I am in.  Lately I’ve had some down days, so the combination of uplifting music and getting my exercise walking outdoors has really helped my mood.  I love listening to praise and worship music especially during the spring, where everything is new and blooming.  I have a few different playlists to walk to, one of my favs being all 80’s music!


2. Podcasts

Podcasts are a great way to pass the time while walking.  I love listening to podcasts that can further my business, as it makes me feel super productive to exercise and learn at the same time.  I come home so inspired!  I also love listening to the podcast of my pastor’s sermon if I happen to miss a Sunday at church. Yep…I have church while on my walk!


3. Pretty trails or neighborhoods

We live just a block or so from one of the most beautiful neighborhood areas in town.  The houses are old, several roads are still the original paved with brick, and trees and landscaping are to die for.  I feel so fortunate living so close to such beauty!  When I’m in the mood to see water, I will hop in my car for a 5 minute drive to a nearby lake, which has trails that go all the way around it.  There is something about the early morning sun shimmering off the lake.  So beautiful!


4. With a friend!

This is my favorite way to walk.  I have several friends that I meet with to walk.  It used to be we would meet socially for coffee, but as I brainstormed more ways to get my 10,000 steps in a day, I started asking friends for a walking date instead of a coffee date.  This has worked so well.  I’ve met friends all over town, depending on where they live, which keeps the scenery new.  I have a sweet friend who lives right by a rural trail, so we meet at her house, have a piece of toast (toast always tastes better when someone else makes it!) then off on our walk we go.  I just love it!  It is so fun to get my workout in and my girlfriend time in all at the same time!



How about you? Do you need some ‘me’ time?  Is walking an exercise you think you would enjoy? Do you think it would be motivating to track your progress?

This is a sponsored conversation written by me on behalf of Omron. The opinions and text are all mine.

Emotional Health/ FAMILY

My Top 5 Ways To Relieve Stress


My girls are on spring break, and as much as I love time with them I found myself feeling unusually stressed and anxious about being off of our regular schedule.  I already was a bit thrown as I had been out-of-town for two days at a wonderful retreat, and came home to laundry, an empty refrigerator, and 3 girls who missed their Mom and who were ready enjoy spring break by being busy, busy, busy!

Instead of giving in to the frantic feeling that stress can bring, I plan on taking care of myself so I can better take care of my family.

Here are some awesome ‘tried and true’ ways I have found of doing just that!


1. Ginger Lemon Tea

Oh how I love my Ginger Lemon Tea.  It is so good for the body and so soothing for a stressed and anxious stomach.  Just sitting with a warm cup in your hand can be a great way to make one stop, slow, sip, savor.


2. Detox Baths

I’ve written about my love for detox baths before.  I use epsom salt in hot water along with essential oils and soak for at least 20 minutes.  The epsom salts give you a nice dose of magnesium which is super soothing to the joints for any aches and pains, and also has a very relaxing and calming effect.  I take these baths right before bed because after a good soak I’m ready to just chill and sleep!


3. RESCUE Pastilles

I’ve fallen hard for this little tin of RESCUE pastilles that goes ‘pop’ when you push in the middle.  It is the perfect size to throw into my purse and pull out when I’m feeling overwhelmed. They help you stress less, stay calm & in control. The pastilles are light, fruity, chewy and quite lovely.  They are homeopathic and non -habit forming.  If you want to try them out yourself you can get a special coupon by following this link.



4. Find Perspective — meditate, journal, read, pray, music.

I will make sure I get to bed at a decent time, so that I can wake up early before my 3 lovelies and find some quiet.  I have been cultivating a habit of waking early and using the time to sit with a cup of tea or coffee, a warm blanket, my journal, a pen & my phone.  My phone has a few amazing apps that I use daily.  For meditation there is an app called CALM that I love to use as a timer while I meditate. For prayer I use an app called PRAYERMATE, which keeps wonderful customized categories of all the things I want to pray about.   I journal my thankfulness by listing the gifts, which brings such great perspective, and for music I keep a playlist on Spotify specifically for uplifting morning music.


yoga studio

5. Breathe & Stretch or Do Yoga

One of the very best things you can do when stressed or anxious is some deep breathing.  Breathe in for the count of 4, hold for the count of 4, then breathe out for the count of 4.  I learned that one on Dr. Oz! Stretching or yoga is a great way to calm inside and out.  I love the app called YOGA STUDIO which has everything from Morning Stretches & Beginner Relaxation to more Advanced Yoga.


How about you? What are ways you find calm when stressed or anxious?


I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Healthy Eating/ How-Tos/ Nutrition/ RECIPES

How To Fill Up With Nutrition To Leave Less Room For Junk

2014-12-08 07.44.47
“This shop is part of a social shopper marketing insight campaign with Pollinate Media Group® and Aloha, but all my opinions are my own. #pmedia #myAloha and #AlohaMoment

Do you feel it?  Do you feel the New Year coming?

Our Christmas celebrations just started this evening, and let me tell you…my family can COOK!  We celebrated with my Mom’s side of the family & we partied pot-luck style.  I am sitting here feeling full and happy—and ready for the New Year.

I’m ready for the fresh start that the New Year brings–especially in the area of health.

You all know I live a pretty healthy lifestyle, but every year without fail, by the end of the year and all the holiday celebrations, I have let my MOST healthy habits slip a bit.  I still am eating pretty clean and healthy, but I feel off-balance.  I am not paying as much attention as I typically would to getting the nutrients I need and making sure my diet is balanced.  There are days when I have too many carbs, other days I wonder if I had enough protein, & getting those superfood and greens in happen some days, but some days not.

Usually I would wait until the New Year to evaluate where I am at and be more mindful of my health, but not this year!  I’m starting NOW!  This does not mean I can’t enjoy the holidays and all the great food it brings, but it does mean that I want to be purposeful about getting all the good, nutritional stuff in my body FIRST so that the not-so-good-for-me stuff does not affect me as much. If I am full of nutrition, I have less room for the junk.


Here are some of the best ways I have found to fill up with nutrition:


1. Start with a smoothie.

I know, I know. You have heard it a million times…but there is a reason why smoothies are so popular.  They are so versatile and such an easy way to get fiber, protein, superfood, greens, veggies & fruits into the body.  They are also really appealing to eat in the morning or as a snack, which are 2 times of the day that it really counts to fill yourself full of nutrition.  I am excited to share with you a new favorite product called Aloha that I have been using in my smoothies…keep reading!


2. Make SURE you are getting enough protein.

We eat a lot of plants in our family, and even did quite a long stint with going vegetarian as a family.  We have recently added a bit of animal protein back into our diet, as I found it pretty hard to get my kids to eat enough plant protein, but it is only a couple of times a week and I am very picky about where the meat comes from.   I have made friends with our local farmers to get that good, grass-fed, organic meat.  BUT plant protein is still my first choice, so we still eat lots of beans, quinoa, greens and use plant protein powder in our smoothies.

That new favorite product I mentioned above?  It is called Aloha protein powder and I am super excited about it. I was instantly drown to this product when I read that one of the main ingredients is plant protein from pumpkin seeds!  I am familiar with whey protein, soy protein & pea protein–but this was the first time I have heard of pumpkin seed protein in a protein shake product.  It made me excited because I know how stinkin’ healthy pumpkin seeds are for you, and I have been trying to find ways to incorporate their goodness into our diet.

I will tell you more about Aloha protein powder below.


3. Make carbs count.

If you are going to eat carbs, make sure they count by being whole grains & full of fiber.  The fiber will slow down the digestions of the carbs, which in turn keeps the blood sugar stable.  Carbs are needed for fuel and energy, but they should not make up the bulk of your meals.  If the majority of your plate is white or yellow with pasta, bread, mac n cheese, white rice; then some changes need to happen.  This is what was happening in my family when we ate vegetarian.  I found that we were unbalanced and eating too many carbs.  Some carbs are good and needed, but make them count by making sure they contain fiber.


4. Drink your fill of water before indulging in other drinks.

Lets face it. The holidays are full of calories, so a great way to cut empty calories is by being mindful of your liquids.  Holidays bring egg nog, amaretto coffee, hot cider, hot cocoa, and all kinds of fun, festive drinks.  Go ahead and indulge, but drink a nice big glass of water before you do.  The water will fill you up and you will be satisfied with sipping more slowly on all those empty calorie drinks, and you will go for refills a bit less often.


5. Eat breakfast

It’s a given.  If you eat a good balance breakfast, you will not be as hungry and over indulge the rest of the day.  You will find that your concentration will be so much better if you start out the day with good nutrition.


6. Eat plants. Vegetables, fruits, nuts and seeds.

Plant food is full of phytonutrients & antioxidants–all those amazing things that snuff out inflammation in our bodies and protect us from disease.  Plant food is filling, so if you are getting your share of plants, you will be full and less likely to overindulge.  That fried onion topped green bean casserole? It does not count! Watch for those recipes that add junk on top of your veggies & avoid them or take a smaller serving. If there is a raw vegetable platter and dip at those holiday parties, have some dip–but dip dainty–don’t scoop!

A quick nut tip: Did you know that if you have a palm-full of almonds 20 minutes before a meal, that it will curb your appetite and you will in turn eat much less?  It is a great trick.  I often grab a handful while I am making dinner.


7. Take a Multi-Vitamin.

I know little pills can in no way do what plant food can do, but I do believe they are a great ‘fall-back’ or a ‘just -in- case’ you didn’t get all of the vitamins and minerals you might need through food during the day.  I am learning more and more just how important certain minerals are for digestion & brain health & energy & clear skin & shiny hair &…well…the list goes on and on!  Just one deficiency in one type of vitamin or mineral can really throw one’s health off.



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Aloha Protein Powder

A protein smoothie is a great way to accomplish a lot of the tips above, all in one swoop.

I have tried many, many types of protein powders and have even reviewed some here on the blog, and let me just say, they keep getting better and better!  Aloha Protein Powder has for sure given protein powder a powerful improvement, and after using it for the last couple of weeks, I personally won’t have to look any further for a protein powder. It is by far my favorite. It tastes amazing.

It is a plant-based protein and uses superfood components.  It is made with organically grown and wild-harvested ingredients and is tested far beyond government regulations. It made responsibly both socially and ecologically.

The nutrients in the powder are made with whole foods, and has a complete amino acid profile, with no added chemical amino acids, vitamins or minerals.  Each serving provides 18 grams of plant-based protein!  It has no sugars & no fillers which is super important to me, especially the filler part.  I cannot stand buying a protein powder and later learning that most of my money went towards fillers!

The plant protein comes from Sacha Inchi Seeds, Pumpkin Seeds & Peas.  I like that!

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Let me just list the ingredients for the Vanilla Protein Powder and see if you are as impressed as I am:


Sacha Inchi Seed Protein, Pumpkin Seed Protein, Pea Protein, Coconut Water, Coconut Cream, Coconut Sugar, Apple Juice, Wild-Harvested Vanilla, Madagascar Cinnamon, Sunflower Lecithin, Xanthan Gum, Hawaiian Pink Salt, Monk Fruit Extract

That ingredient list makes me very happy.  Short, sweet, recognizable & quality ingredients.

The Chocolate Protein Powder ingredients are just as impressive, and uses fair-trade cacao.  The chocolate is my favorite. When I tasted the powder for the first time, what hit me what that it did not have an after-taste or a weird texture.  I am hooked.

My favorite flavor is the chocolate.  My favorite way to use it is by blending it with almond milk & adding a spoonful of peanut butter.  OH. MY. YUM.

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The Aloha website has a ton of recipe ideas if you want to get more creative with the powder.

Would you like to try it out for yourself?  Do what I did and sign up for a free trial .  The trial is 14 days with the benefits of becoming auto-enrolled into the monthly subscription –while supplies last.  You will pay a small bit for shipping, but I am telling you…it is well worth it!

You can also follow Aloha on:

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Are you in the habit of drinking smoothies?

What time of day do you drink yours?