Steps To Successful Meal Preparation

Meal preparation is not about just cooking and throwing the meals into a container.  There are certain steps you need to take into account around the process of prepping meals before you even start cooking that will help you stay consistent in the process and clear in the expectations involved with this task.  You will […]

Going Gluten-Free? Be Careful!

If you have decided to live a gluten-free lifestyle, you are in good company.  Many Americans are reducing the gluten in their diets these days and for a lot of different reasons.  Some are doing it because they have a confirmed diagnosis of the autoimmune disease called Celiac disease.  Some have found that they are […]

Healthy Snacking Made Easy

  Snacks have become their very own food group.  I believe that snacks are so popular and normal these days because of the dependence that so many people have on carbohydrates due to the overwhelming amount of grains and sugars in the Standard American Diet (SAD).  Simply put, the more starches and sugars you eat, […]

Workout of My Week Vol. #006 – Get Stable

Fitness does not need to be complicated but it does need to challenge you.  That is unless your Heart Rate Variability is telling you that today needs to be a recovery day or a you-can-workout-but-dial-down-your-intensity type of day.  My body is going through some weird stuff lately, I’m detoxing (still), not thrilled with the weather […]

Client Spotlight: Meet Zack

Considering that we are fresh off of the NCAA tourney, I thought this would be the perfect week to share Zack’s story with you.  His particular story is uniquely special.  Zack was referred to me through the encouragement of his super spectacular mom April whom I was already working with when I met Zack.  We’d known each […]

Client Spotlight: Meet Mark

When was the last time you were inspired? I hope it was just this morning but I can say that these days, it’s harder to find than my heart says that it should be. You can’t find it on tv much, definitely not on the news or social media, but what about in an email? […]

I love Butcherbox!

One of my roles as a holistic health practitioner and mind & body transformation coach is to make living a healthy lifestyle easier.  So when I find awesome products and services that can help you get, stay and live healthier I scream about it!  Or rather, write about it and smother it all over social […]

Healthy Valentine’s Day Ideas

The day of love is upon us which usually means another day of celebratory food. This doesn’t have to be an unhealthy celebration of love though! I collaborated a few ideas below for you to consider this and every Valentine’s day to keep your lover and you healthy for many years to come. Remember, with […]

The truth about detoxing – 4 biggest myths debunked

Thanks to much of what we hear in the media, detoxing has earned a reputation for being unhealthy and even unsafe. When you hear the word “detox,” so you immediately think of all-liquid diets, expensive supplements and short-term deprivation for short-term gains?   The truth is, a detox doesn’t have to involve any of the […]

Favorite Fats Found in Monica’s Kitchen

On any given day you can go into my kitchen and find plenty of traditional foods.  Traditional foods are unprocessed, very nourishing to the body and naturally raised or prepared to maintain the integrity of the food.     Traditional foods include bone broths, fermented foods such as kombucha and sauerkraut, grass-fed beef, pasture raised […]