3 Things That Are Wrecking Your Metabolism

3 Things That Are Wrecking Your Metabolism


Do you ever wonder why you are not losing weight? Maybe there is more to than just calories in and calories out – there is. You can be “eating healthy” and still not lose weight. Read more about that here.  Your metabolism could be at play, but there are things you can do to boost the metabolism.

If you have been following me for any period of time, you know I struggled with adrenaline fatigue – which we know is caused by chronic stress and nutritional deficiencies. I had very low energy levels and I couldn’t lose weight for the life of me.

Some signs of adrenal fatigue:

  • Mild depression or anxiety.
  • Multiple food and or inhalant allergies.
  • Lethargy and lack of energy.
  • Increased effort to perform daily tasks.
  • Decreased ability to handle stress.
  • Dry and thin skin.
  • Low blood sugar.
  • Low body temperature.

Find more about Adrenal Fatigue here.

If you are suffering of 2 or more of the above symptoms, you should talk to your doctor or find a functional doctor in your area.

In the meantime, here are 3 things wrecking your metabolism and what to do about it.

1. Yo yo dieting or restricting calories, then going into excess and then restricting again. This a classic case of the diet mentality.
Restrict calories to lose weight
Feel deprived of your favorite foods – so give in and over do it.
Back to the diet and low carbs, low calories.
Feeling hungry all the time and eat all the stuff you know you shouldn’t have.

Does this sound familiar?

Your metabolism is like a boomerang and it doesn’t care about your vanity reasons to lose weight. It cares about keeping you safe and keeping you healthy. And so it keeps you alive.
Your metabolism will meet you where you are.
So if you are not eating a lot of food your metabolism is going to slow down. If you are eating a lot of food and you’re working out then your metabolism will speed up. Unfortunately, most people eat less and workout more and your metabolism has no idea what is going on and will slow down, as a result.

Grab my 10 Nutrition hacks to never diet again

2. Stress
Stress is a huge issue and it does cause a lot of people to be stress eaters. They’re emotional eaters because there’s different things we’re going to on in our life and we feel like we’re losing control and we look to food for comfort.
And not only that but excess stress on your body is not good. We live in a society that likes to go as fast as we can, do all the things and then feel like we can never catch up.

It’s like we think we can get a gold medal for having the most on our to do list, but we don’t. And it is causing your weight gain. When you were stressed out, you really taxing your endocrine system, which manages hormones and stress levels. Stress is inevitable, but chronic stress over long periods of time (months, years) takes a toll on the body.

Find some ways to reduce your stress levels and indulge in some self care. I list several ways in my Ultimate Self Care Guide

3. Lack of sleep or lack of quality sleep
So a couple of things that might be going on is either you’re running on four hours of sleep which is not good. Or maybe you are trying to get some sleep but you are You see you are up and up and down throughout the night. You’re not sleeping very good. I know I had a bad habit of not sleeping well and I will wake up at 2:00 or 3:00 in the morning and I will get inspired now come down work on stuff, then be tired the rest of the day. Your body needs sleep to rest and recharge and it needs the REM deep sleep to fully recharge, so you wake up rested and ready to go.


Have you ever tried to charge your phone, while you are still using it? The charge is much slower and less efficient than if you turn it off and just let it charge. Our bodies are the same way.

If you have trouble getting to sleep, start a bedtime routine. My secret weapon for a great nights sleep is these Relax Now and Sleep Now + essential oils. I sleep like a baby every time.

Order my favorite metabolism boosting tea – to get you started in the mornings.

Power of Confidence: 5 ways to look put together

Power of Confidence: 5 ways to look put together


When you are feeling energized, put together, you will feel more confident. Confident is essential because people prefer to be around others that are confident. From job interviews, to social parties or meeting a new face in a coffee shop, you want to appear confident. When you are feeling confident, you are more apt to smile more, introduce yourself, stand tall with good posture and be more friendly to those around you and you are more approachable to others.


I haven’t always been a confident person.

In high school, I kept to myself, never started a conversation and often wanted to crawl in the corner, in all my classes.

The moment I got my report card – at the end of the 9th grade – and nearly all C’s and D’s reflected how I was showing up to school every day. I had no belief in myself.

The next day, in a snap decision, I knew I could do better and I did. The rest of my high school career, I was an A-B student.


Self confidence doesn’t feel natural to everyone, but we all have it deep down. You are literally a decision away to being more confident. Confidence is more of a mindset than it is anything. You don’t have to be the smartest. You don’t have to be the prettiest. But confidence will make you more attractive.


Now, I pull out my bucket of tricks anytime I am feeling less than confident.

My top 5 ways for an instant confidence boost. Use one or combine them all for a powerful day.

1. Eye liner, mascara, lipstick, hoop earrings and hat or messy bun
This works for when you are short on time but want a put together look. Eyeliner and mascara will give your eyes a boost, while the earrings draw the eye up to the face.

If you need a natural makeup, I recently started using Root Pretty. All natural, organic and clean makeup and cruelty free. It feels so light and great coverage. Nothing like new makeup to perk up your week!!

Get 10% off your purchase with this link http://prz.io/qqDzA0F8

2. Have a “uniform”.
If you are constantly running late for work or never know what to wear, put together a “uniform” as your go to so you always have something to wear. For a good uniform, pick a solid color neutral (black is great) pant or skirt, black shoes and optional black neutral jacket. The only thing that changes in your “uniform” is the top. You will always know what to wear without feeling like you are wearing the same thing.

Shop Lulus and enjoy $15 off + Free Shipping on US orders over $150 – Use promo code ‘take15 at checkout. Click here!

3. Put on your favorite party music and dance for 5 minutes. This allows you to loosen up, de-stress and get into the feel good hormones. I use this anytime I am feeling in a funk or stressed out over something.

4. Make a list of 100 reasons why you are great. On this list, you will want to include recent compliments, accomplishments, job promotions, charity work, etc. Any time you are feeling less than stellar, read over the list and be reminded how awesome you really are.


5. A quick walk, outside, does wonders for your attitude and energy. Being out in nature, you are reminded of nature’s beauty, infinite growth and see lots of wildlife thriving. A 15 minute walk will move the energy in your body, allow the sunlight to brighten your mood and the fresh air on your face will wake you up. If you can’t get out in nature, any form of physical activity will do.


My favorite way to get back to feeling good about myself is through self care. It is easy to settle into comparisonitis and start feeling crappy about yourself, but that is nothing a little self care indulgence can’t fix! Download my Ultimate Guide to Self Care Guide.


Adrenal Fatigue: From pure exhaustion to renewed energy

Adrenal Fatigue: From pure exhaustion to renewed energy


Four years ago, I found myself crying out for more sleep. I had a nursing infant, was working from home up to 12-15 hours a day and I was exhausted. So exhausted, I was ready for a nap before the kids were and I needed 3 cups of coffee to get me through the afternoon.

Sound familiar?

Looking back now, I realize I was in adrenal fatigue and didn’t know it. Adrenal fatigue is largely unrecognized by medical doctors.

A year prior, I had been to my naturopathic doctor for depression and was only prescribed an anti-depressant.

Some signs of adrenal fatigue are low energy, dependent on caffeine, hard time sleeping, hard time waking up in the morning, getting a second wind after 6pm, and resistant to weight loss.

It is often caused by chronic stress levels. The adrenals are largely responsible for managing hormones. During times of stress, cortisol is raised and we go into fight or flight mode.

In modern times of hustle and bustle and the on the go lifestyle, we are faced with stressful situations and often fight or flight mode never gets turned off. Eventually, the adrenals are overworked and they tire out – leading to adrenal fatigue and eventually adrenal failure. This is very common in women who are perfectionists or workaholics.

Unfortunately, doctors don’t recognize it for treatment until it is in it’s final stage of adrenal failure.


Some steps I took to heal myself and get more energy

  1. Switched from coffee to green tea and reduced my sugar intake.

  2. Supplementing with nutritional shakes and flooded my body with nutrients

  3. Started walking 3-4 days a week.


Caffeine and sugar are stimulants and aggravate the adrenals, when they are already taxed. By switching my coffee to green tea, I reduced both caffeine and sugar intake. I don’t know about you, but I only really drink coffee with a lot of cream and sugar, further worsening my condition. Eventually, you want to wean yourself off of caffeine, all together.

Lemon and chai tea are my favorites.

At the same time as switching from coffee, I started supplementing breakfast and lunch with a meal replacement shake and eating a whole foods based diet. The extra nutrients I was getting helped me regain some energy and allowed me to back off the caffeine some more.

Grab my grocery list here.

I still use the meal replacement shakes, on days when I am away from home or too busy to eat a regular lunch.

Within a few weeks, I noticed more and more energy and felt good enough to start walking. As a child care provider and mom of 2, it wasn’t always easy to get time to myself, so I packed up all the kids – often 3-4 at a time and we started walking together.

You can read more about me here.

The sit and stand stroller and ergo carrier became my new best friends!



What if I told you your belly fat may or MAY NOT have to do with your diet? What if you could learn how to lose weight that had nothing to do with counting calories? Start here.

Eating Health and Weight Loss – The Truth

Eating Health and Weight Loss – The Truth


Are you frustrated you are not losing weight?

You are eating healthy. You are getting in your necessary step count. Yet, still not seeing progress.

The truth is eating healthy and losing weight does not always add up.

1. There’s a lot of foods that are necessarily healthy for you but don’t promote weight loss. You could be just not even enough of the right foods or enough food at all. And there is such thing as too much of a good thing, such as eating too much fat. There are a lot of good for you fats you should eat, but if weight loss is your goal, than keep fat intake to 1-2 tablespoons per day.
I like LifeSum app from Google Play or Apple Store to help determine how much you should be eating.

Grab my clean eating grocery list here to get you started.

Now – my Simplified Slim Down now includes a Weight Loss Blueprint – so you know exactly what to eat and how much to workout.

2. Too much stress leads to belly fat and resistance to weight loss. A lot of times, we try to do it all and take care of everything. What ends up happening is you are taking care of everyone but yourself. If you have high stress,take inventory of your stress levels and find ways to reduce stress like walking, reading, yoga or meditation. And maybe start saying  no more often, too.

Check out the 5 Real Life Shifts to Reduce Belly Fat

3. If you are not getting enough sleep, your body will hold onto fat. Most people who have too much on their plate, try to skimp on sleep to create more time, but it ends up backfiring if done long-term. Sleep is the time your body uses to reset and recharge. If you are not getting enough sleep, it can throw off your hormones, make you crave not so healthy foods and make you irritable. Make sure to set a reasonable bedtime and wake up times, allowing you an adequate 7-9 hours of sleep.


Four years ago, I was where you are. I just had a baby and I thought I WAS eating healthy. But my energy was tanked and the weight wasn’t going anywhere. Read more about me here.

If you all of those are in check – then it is time to step it up a notch and start getting results. My Simplified Slim Down is perfect for the person that is eating healthy, but ready to fine tune some things to get even better results.


10 Ways to Make Deposits Into Your Health

10 Ways to Make Deposits Into Your Health


Is your health savings account depleted or overflowing? We often think of saving and spending, in terms of money, but what about your health? Most people spend and spend and spend, while making very little deposits and end up feeling stressed out, burnt out and depleted.

Are you a spender or a saver?

I am a spender – but I am also an investor. Every dollar spent and every minute spent, I ask myself “How will this impact my life? Does this make my life better?”

Your health is the same thing. It is an investment. I think a lot of people think about health as an expense, and I want to reframe that, because health is an investment. I hear from a lot of people, friends, family, potential clients that eating healthy is expensive.

Do you ever hear that?

Joining a gym is expensive. No – it is or it isn’t a priority. You decide.

Yes, eating junk food is cheaper, but it is going to cost you more money in the long run, in prescriptions, medications, doctors visits and high premium insurance claims. Are you only weighing the amount of cash investment or are you also looking at the long term benefits? Download my Free Get Healthy on a Budget

If you are considering joining a gym – ask yourself will this make my life better? Is this in line with the goals I have set for myself? Grab my Lifestyle Assessment here.

So are you a spender, or are you a saver? Or are you an investor?

Are you saving money, are you to making deposits into your health savings account? So there’s different things that you can do to either deposit or withdrawal from your health savings account. How are you doing that?

Every day is made up of choices, every week, every month is made up of choices, and that’s just it. And if you think about it that way, like every minute, every choice you make is either taking you closer to your goals or it’s taking you further away. So which is that for you?

I want you to start to think about your health as an investment account, and how you can start to make more deposits than you’re making withdrawals?

We never like to see our bank account in the red – And our health is the same way. If we can just get into the habit of making more deposits than we’re taking withdrawals, then we will be good. We will have a surplus in our health account, and you’ll start to notice more energy, you’ll start reaching your goals a lot faster.

Withdrawals you could be making:

  • Sitting eight hours at a desk
  • Eating junk food
  • Skipping workouts
  • High stress levels
  • Working 50 hours a week

How to Make Deposits Into Your Health

  1. Eating more vegetables
  2. Going to the gym
  3. Take a mini breaks from your desk
  4. Packing healthy snacks – Grab my grocery list 
  5. Taking a walk
  6. Sign up for a Yoga class
  7. Going to be early
  8. Unplug from social media
  9. Spend time outdoors
  10. Drink plenty of water


These may not seem like big things, but added up over time they have a big payout – just like dropping pennies into your savings account.

Take an inventory of your every day life. List out the deposits and then, list out the withdrawals. What is the balance? Are you in the red or black?


5 Lessons Learned To Heal Depression

5 Lessons Learned To Heal Depression


A lot of people may know me as high energy, super positive and motivating health and fitness coach, but it wasn’t always this way. For a long time, I struggled from depression.

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In 2009, it really started, actually in 2008, when I had found out I was pregnant unexpectedly. I wasn’t married, and I found myself crying myself to sleep every single night. Because I was really lonely, as I got pregnant, I didn’t have a strong support group around me. I had friends before that were all single and they didn’t have kids. And once they found out I was pregnant, all of a sudden, they started dropping like flies. They stopped returning my text messages, calling me, etc. I no longer got invited to things because I was pregnant. That was such a horrible feeling and I felt so alone in the most vulnerable time of my life. So I found myself crying myself to sleep almost every night.

My now husband, worked a lot of nights and so I found myself lonely and depressed. Working the typical eight to five, I came home, I would have dinner. Then I was just crying myself to sleep. I would feel pure loneliness, I didn’t love the people I worked with, so I didn’t really have a good support system even at work. So I was kind of miserable at work, and then I was coming home to an empty house. Just felt so alone.

I dealt with things as they were, and it was what it was. I dealt with it. There came a time when I decided that, you know what? These friends weren’t really my friends, and I decided they weren’t going to have that much control over my emotions anymore and I let that go. So I pushed those emotions down and away, right?

Have you ever pushed emotions away without really dealing with them?

Which is what we do. We say, “Oh, F it, and I’m not going to worry about that.”

Lesson #1 Deal with Your Emotions


Weeks later my baby was born. I had my baby six weeks early, and there was a lot of people who were around me who were also pregnant at the same time, acquaintances, no one really close to me. But all of a sudden, I had all these ideas of mommy and me play dates, and I was going to be able to go on stroller walks with friends who also had babies. That just didn’t happen. That didn’t happen for me.

My child was severely delayed compared to all the other people that I was with hanging around, and again, I felt so lonely. I felt so in this space all on my own, I had to sort of figure things out. I did figure them out, but I did it by myself.

Lesson #2 Stop Comparing Yourself to Others


Lesson #3 Find People Who WILL Support You

In 2012, this was really my breaking point, so I got pregnant again, and I lost my job, I had a miscarriage in the same month. Actually, in the same week. What happened was my son got officially diagnosed, I went to my boss, I said, “I want to cut back my hours, I like to work here, I need the money, but I would like to just cut back my hours and spend more time with him.” And two weeks later, I had someone knocking on my cubicle saying, “You know what? We don’t need you anymore.” And that same week, I had a miscarriage.

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So here I was, my only outlet of as only shred of information or shred of myself that I had before I was a mother. I put so much in my career, and that was taken away from me, too. So I really think God, He takes away our crutches so we can depend on Him. But I didn’t do that. Instead, I depended on food and alcohol, and I found myself binging on cookies on the nights when my husband worked late.

Winter of that year, so I got laid off in February, and November of that year was my real breaking point, and it’s when I went to my doctor, and I said, “Things are bad. Things are really, really bad. I’m drinking a lot, and I’m lashing out at my husband,” and I asked him to put me on antidepressants. I was on those antidepressants for about two weeks …

Yeah, and then I got pregnant with this one. I found out I was pregnant on Christmas Eve. And I decided I couldn’t be on those antidepressants and so I stopped taking them. What really, I feel like that pregnancy is what saved me because …

Because I started focusing on joy. I let that baby and that pregnancy feel my heart with so much joy that I wasn’t so focused on the past. And so depression, people who are in a depressed state usually are so focused on the past, what happened, what if. It could be a job loss, it could be stuff happening in relationships, but typically, you’re so in your own head about the past that you have a hard time moving on. So what I tell my clients who are really struggling with that, I said focus on the joy. Focus on something good in your life that you can be really happy about and just fill your heart with joy and so you’re not so focused on that past.

Lesson #4 Focus On Joy Around You

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That’s exactly what I did was I was pregnant with her, and I was so focused on the bringing this life into the world, into a good world and not a depressed world. I started just eating better and taking better care of myself. But the biggest thing was what I was thinking about, and I was no longer thinking about that job loss, I was no longer thinking about being lonely or not having any friends. And I started to think about how much joy it was going to be whenever she was in my arms. That is how I healed myself from depression naturally.

Lesson #5 Forgiveness

Forgiving myself and forgiving all those people who I felt like they abandoned me. I felt like they did this or they didn’t do that, and I just started releasing it and forgiving them like, it is what it is and it’s okay because I love my life now. I started journaling about what I would like my life to look like, so I started journaling what I want my ideal day to look like, and I wrote out that I would want to wake up with my kids. I wanted kids to be my alarm clock, and that is my reality today. That actually is, so through [inaudible 00:09:58] writing out your story, wring out those letters of forgiveness. You don’t ever have to give it to that person or people that you’re having a lot of resentment or frustration with, but just getting it out and not festering those feelings.

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Looking back, I realize depression is just the act of living in the past and not getting in the present. Getting really clear on what I wanted and focusing on the present and planning for the future and key parts of getting me out of depression. For more, download 10 Steps To A Vibrant Life


10 Vital Steps for a Vibrant Life

3 Ways To Focus and Get More Done in Less Time

3 Ways To Focus and Get More Done in Less Time


Do you struggle with getting things done on time or even at all? Do you struggle with staying focused and completing tasks? Whether at work or at home, having focus to get things done is one of the best skills you can build for your sanity.


I am not the most organized person in the world. But I have found things that work for me. That is the most important thing you can learn – everyone has their own way of doing things, but if you can figure out what will work for you, your personality, your lifestyle, you will have a winner. Because you can take a system that may be a great system, but if it doesn’t work for you and your life, than it is pointless.

My entire life has been waves of chaos and calm – figuring out what works, then having to reassess and adjust accordingly.

I can remember the feeling when other people make comments to me about my inconsistency and lack of focus – and they may have been right. What if this is a blessing? I have learned to turn some of my weaknesses into strengths.

I am inconsistent, quite often and I get bored, easily, always looking for the next thing. I took this weakness of getting distracted and learned how to make it work for me.

Here is what I know about myself

  1. I don’t like to get bored.
  2. I like to mix things up.
  3. I like some routine, but I really love freedom and flexibility.

Looking back on all the times in my life, when I got things done and was focused, I had a solid routine.

Read more about Building Consistency for the  Type B Personality

Planning Your Week

Every Sunday night, I look at my week and I list out everything that I want to get done for the whole week – a massive braindump – and then I plan it out and decide what day each of those tasks are going to get done.

Prioritize your braindump with a 1) MUST GET DONE 2) Needs done, but not urgent 3) Would be nice to have done.

Plan out your week and plug in your list over the week with 1s first, then the 2s. To keep me from getting too overwhelmed – I have a tendency to take on too much stuff, at one time – is to pick 3 things I want to get done that day. More on Work Life Balance

This way you have a clear plan each day and you know where to focus your attention.

Plan your week for success

Meal Prep

Planning out your meals is so important and can be the difference between a calm or chaotic week.

Have you ever had weeks, where you were getting food last minute and eating a lot of stuff based on impulse? Planning ahead is the key to success, whether you are trying to lose weight or just want to feel less stressed.

1. Plan your meals for the week.
2. Make ahead meals and snacks.
3. Precut any fruits or veggies to save time in the kitchen.

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Group Like Tasks

Another thing I do is I group like tasks together, like bulk cooking or running errands. How much time do you waste, cooking and cleaning every night? Is there something you could double up on while taking the kids to school?

Is there anything you do every day or every week that you can double up on a certain day of the week? Are you always running last minute errands, several times a week? What if you hit all your errands on 1 or 2 set days of the week.

Some examples of how I have grouped things and made my life easier

  1. Sunday grocery shop and prep
  2. Wednesday errand day – post office, library, dry cleaner
  3. Friday – catch up, return calls, emails

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How Can This Be Easier?

I frequently ask myself how can this be easier? How can you cluster things together to make yourself more efficient and more productive and so that you’re not running around like a chicken with their head cut off, right?

You cannot keep adding things to your plate, without taking something off. Who can help you? Can you delegate some things to your husband, your kids, a coworker? Can you hire some help – housecleaning, get the groceries delivered, or invest in weekly meal prep?

What needs your focus? What needs to be a priority? Grab my Focus Goal Planner to get you Focused and crushing your goals

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5 Temptations Keeping you from Losing Weight

5 Temptations Keeping you from Losing Weight


Five temptations that are keeping you fat. These are five temptations that you know you shouldn’t be doing and how to ditch them for good.



After dropping over 30+ pounds and 4 dress sizes, I have learned the smallest of changes really adds up. If you are trying to lose weight and feeling stuck, try changing one of the following things and I bet you will see a difference in just a few short weeks.

1. Your Netflix Binge Watching

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Most Americans watch too much TV. How much TV do you watch? If you’re watching more than one to two hours a day, it’s too much. That’s in the morning before you go to work, after you get home, before bed…
Slow that Netflix binge DOWN. I’m not saying you have to cancel it, but just slow it down. Take it back a little bit. One to two hours a night is plenty. If you could swap out just one hour of Netflix binge watching for a workout, something to just get your heart rate up, you will be much happier come summer, I promise.

2. The Facebook Scroll

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You want to catch up with your friends, but for most of us, this is the modern day TV watching. If you were like, “You know what number one? I don’t really have Netflix. I don’t watch that much TV.” Cool. But how is your time on social media? How many hours do you think you’re spending on social media? Because it is the modern day version of watching too much TV.

You are comparing your low points to everyone else’s highlight reel and it doesn’t feel good. It is also affecting your eyes, your neck and cramping up your hand – from being glued to your phone all day.

We are signing into Facebook up to an average of nine times a day. Nine times a day. There’s only 24 hours in the day, we’re only awake for about 16 hours a day, and we’re logging into Facebook an average of 9 times. Are you one of them?

Set a timer 1-2 times a day and create meaningful connections, versus just scrolling.

3. Happy Hour

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If you are trying to lose weight, alcohol need to go or at bare minimum needs reduced. Alcohol is empty calories and the body doesn’t process them the same as food. Start taking a pass on the happy hour invitations and hit the gym instead. If you must go, use the alcohol in place of your carb or opt for a non-alcoholic drink, like iced tea.

4. Fast Food Lunches.

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I know it seems easy, but it is not worth it, in the end. When I worked in corporate, I was not a very good planner, and I went to McDonald’s every day for lunch. And I packed on the pounds for it.

Start packing your lunches, take a salad, some soup, even a sandwich, or a wrap, is better than what you’re gonna get at that fast food restaurant. A Big Mac has up to 1,000 calories. Can you believe that? 1,000 calories, that’s over half of your daily calorie intake that you should in-taking. Over half. Just in one single meal, just for lunch. If you cut out fast food, and I can guarantee you’re gonna lose a couple pounds just from that.

5. Break Room Vending Machine

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You know what I am talking about. 10:00 AM hits, you get hungry, you go to the vending machine, “Oh, just a snack,” right? Then at three o’clock it hits again, “Oh, I need another snack. I’m hungry.” Right? Yeah, I was there. I did it and I packed on the pounds to prove it. Slow down that vending machine drive by, start to pack some snacks that you can keep at your desk or if you have a refrigerator that you can keep some healthy snacks in there. That way whenever you do feel that urge, you get hungry, you can just opt for something healthy, a handful of nuts, some string cheese or a small thing of yogurt. Grab my 25 snacks to power through your day to get you started.



5 Fashion Trends to Try This Summer

5 Fashion Trends to Try This Summer


Learn the summer’s hottest fashion trends and how to wear them. fashion trends It’s summer!! I love summer! It is my absolute favorite season. I love the carefree feeling of summer, not limited to campfires, late nights with friends and days by the pool. AND it is my birthday month! Special deals coming later this month. Here, I compiled my favorite summer fashion trends happening now and how you can steal the look. 1. Ruffled tops and dresses I love ruffles and I adore this trend! Ruffles are a great way to bring in a feminine style and you can wear them in so many ways – tops, dresses, skirts. The off the shoulder trend and ruffle trend is easy to do together – in a lot of pieces. Learn how to wear them how-to-rufflesClick on the images below to purchase from your favorite brands macy-rufflestarget-ruffle-top 2. Shirt Dresses Shirt dresses is more casual and great for daytime, whether you are heading to the office or a backyard barbeque. Dress it up with a belt and a statement necklace. When the weather cools down, pair with some leggings to take you through the fall. Chambray goes chic from Stylishlyme how-to-shirt-dress Grab them at your local store or click below macy-shirt-dresstarget-shirt-dress 3. Crochet anything I love the romantic trend of crochet. They are a great way to add some feminine into your wardrobe. Tops, kimonos or a cute beach bag can add just a touch of fun and flirty to your style. Lauren Conrad shares exactly to get behind this trend 4391fc1e941de85e4d7aaed8bf14f896 Grab one of these styles below crochet dress jcp-crochet-dress 4. Off The Shoulder Tops I am not going to lie, I love this flirty look for summer. This trend is perfect for a hot summer day. I would totally wear this look to grab lunch with a friend or my sister’s bridal shower. Go extra flirty by pairing with some bangles or beaded bracelets. This adorable off the shoulder jumper is a perfect summer style. how-to-off-shoulder If you love these, check out affordable fashions below target-off-shoulderoff-shoulder-jcp 5. Cargo Pants If you are not big of girly trends, this one is for you. Menswear has been huge for a few years and this summer is no different. Cargo pants can be as masculine or feminine as you want. They are great for a casual lunch and shopping date or even date night. White top and neutral shoes pair nicely. Add just a touch of feminine with some classic hoop earrings and gold bangles. Check out Everyday Pursuits on how to wear them how-to-cargo-pants Shop this trend kohls-cargoloft-cargo   Don’t forget to complete your outfit with the right accessories. Layering your jewelry is still a hot trend.

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High Protein Snacks for Weight Loss

High Protein Snacks for Weight Loss



Snacking is Good.

So there’s a lot of conflicting information out there about snacking and if it’s good or bad. So let’s get something straight: snacking is not bad. Snacking is good. It’s good to fuel your body; to be putting in good things in your body consistently, throughout the day. Your body is like a machine and you’re not gonna drive 200 miles and expect to not stop for gas, right? And putting food in your body, snacking throughout the day is the same way. If you wanna keep that energy and that focus up, you need to be constantly putting food into your body.

The Bad Snacks

These are examples of not so great snacks:

  • excess sugar
  • excess salt
  • potato chips
  • candy bars
  • donuts

The Good Snacks

There are better out there that are made up of whole foods such as the following:

  • fresh fruits and vegetables
  • plant based protein
  • animal proteins
  • chicken salad or wrap
  • dairy
  • nuts or seeds

So the excess sugars, the excess salts, those are what causes our body be low on energy. When we eat foods that are high in sugar and salt; but low in nutrition; we may get energy quickly, but we end up crashing 1-2 hours later, and looking for something else.

If you want energy to sustain you throughout the day, you want to choose foods that are high in nutrient value and in their most natural state, lots of whole foods and snacks.

Meal Timing


It is important to be eating every few hours.

I know in the beginning, I had trouble with this. It is easy to get busy with work, errands and kids.

If you have a hard time remembering to eat, I suggest setting a timer, as a reminder.


Here are some high protein snacks to get you started.

  1. High Protein Dip for fruit – Get the recipe here.
  2. Peanut Butter Banana RollUps – Get the recipe here.
  3. Spinach Quiche Cups – Get the recipe here.
  4. Zucchini Tuna Cakes – Get the recipe here.
  5. Apple Protein Cookies – Get the recipe here.
  6. Skinny Bell Pepper Nacho Boats – Get the recipe here.
  7. Turkey and Cheese Rolls – Get the recipe here.