It is very common for me to hear a client say that their energy is low. But this ‘energy’ is not always just physical. Many times it is mental, emotional or even spiritual. Awhile back I wrote an article about “Why Food Is More Than Just What Is On Your Plate”. In the article I discussed how keeping your mental, emotional, spiritual and physical health fed will make your life more fulfilling. As a follow up to that article, today we are going to talk about a few ways in which you can keep these areas ENERGIZED ALL DAY! Physical Energy In order to keep yourself physically energized: Get Plenty Of Sleep. Even short changing your sleep by 30 minutes can have an impact. Eat Nutrient Dense...

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Happy Wednesday! I hope you are having a great week! Today I want to share with you an article that I wrote for Fabletics on How to Decrease Bloating.  It's summer time, we are enjoying time with friends and family (many times in swim suits), so we want to look and feel our best! For many of us that means getting rid of the bloat! Here are some of my favorite food swaps to get you back to feeling your best...

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  As most of my long time readers know, I use coconut oil quite often in my recipes. Lately, I have been receiving quite a few emails about this oil and whether it is ‘healthy’ or not. In the past, this food has had a bad reputation for being full of unhealthy saturated fat. However, coconut oil is in fact considered a SuperFood. Yes, it IS a saturated fat, but these fats are made up of  MCT (Medium Chain Triglycerides), which are metabolized differently. They are easily absorbed by the body, help reduce body fat and improve insulin sensitivity and glucose tolerance. On top of all of that: 1)      Coconut oil also helps lower total cholesterol and LDL (bad) cholesterol, while increasing HDL (good) cholesterol. 2)      MCT’s in...

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  Now that summer is upon us (or for most of us anyway) I have been hearing a lot of concerns from my clients about how they do not believe that they look good! Despite the many huge improvements I see in them, they can not seem to see the changes for themselves. This is always a topic of conversation throughout the year, but when swimsuit season arrives it becomes much more prominent. So today, I am going to share with you some tips that I have found successful for my clients in boosting their body image.   Every morning when you wake up, look in the mirror and say one positive thing to yourself. Say it out loud and repeat it 3-5 times. For example, "I...

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  Very frequently, I get asked, "Sarah, what do YOU buy at the grocery store each week?" I used to keep a list on the website of a typical grocery list, but found that over time it changed and I just couldn't keep up with the changes. So I removed it. Today, I am going to share with you what a current grocery list for me looks like (as of today :)) But please keep in mind that this list changes with my taste buds, fitness goals, the season, etc. I have a tendency to go on streaks of eating the same foods week after week and then switching it up! But some things will forever be a staple...

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I came across an article from SparkPeople.com that was titled, "4 Signs You Need To Lift More Weight" and knew immediately that I wanted to share it with you! Quite often, people will ask me, "Why is my body not changing? I am working out consistently, eating right and doing all the things I am supposed to. Yet my body is no different" Of course, my first question is always, "What does your workout program look like?" Normally we would talk through it and, like the article from Spark People, I would find that the persons exercise program has stayed consistent for long periods of time. The body has plateaued and is no longer being challenged, which will halt any further results. So how do you know...

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Today I decided to spend a little time talking about rest and recovery. I have received a few emails lately from people asking me how often they should rest from their workouts. My answer to that is always, "it depends." It depends on how intense you workout, what type of exercise you are doing, etc. Most of the time I tell my clients to take either 1 day off and just relax and recover or make that 1 day an active rest day. Active rest is doing something light such as walking, yoga or stretching that will make you feel good but not overly stress your body. Rest days are very important in order for your muscles to repair and recover. This allows you to get...

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Tips & Tricks To Keeping Your Portions In Check Happy Wednesday! I hope you are having a great week! I know it is a short week for many of us, which is always nice! ? Today I wanted to share with you a few tricks to keeping your portions in check. With the phentermine over sized portions that we are accustomed to now, it can be challenging to dial them down when you are trying to eat healthier or lose weight. Here are a few things that I have found work best with my clients! 1. Use Smaller Dishes  – You won’t even realize that the amount of food on your plate is less.2. Pre-portion Your Food  – Serve what you are going to have before you sit down and then...

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Did you know that your ‘food’ is more than what is just on your plate? Other factors such as healthy relationships, religion/faith, satisfying career, self care and physical activity help make your life more fulfilling. When these ‘primary’ foods are fed and nurtured, it makes your food secondary in life. Have you ever noticed when a relationship is not doing well, you turn to or away from food? But you are always thinking about how that damaged relationship is impacting the food you eat (aka “I’m so stressed! I am just eating and my pants are starting to feel tight!” or “I am so upset I can’t even eat”). Or have you noticed that when you are incorporating regular physical activity into your life that you...

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Have you ever wondered what a “Super Food” is exactly? A Super Food is defined as, “A nutrient-rich food that is considered to be especially beneficial for both health and wellbeing.” Today we are going to take a look at my top 10 favorite super foods and why they are so good for you!   Salmon – this fish is loaded with protein and heart healthy omega 3 fatty acids which studies show can help in preventing cardiovascular disease Cranberries – this fruit helps to fight inflammation in the body, reduce risk of heart disease and prevent yeast infections. Avocado - is loaded with healthy mono saturated fats which improve cholesterol levels and decrease the risk of heart disease. Chia – this seed is loaded with...

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