Workout, Happening, and Updates at EAT WELL NUTRITION
The Blog
Quick and Easy Salad Recipes For Lunch
Salad Doesn’t Have to be Boring! Salad doesn’t have to be boring, but most people think that a salad=no flavor and no fun! I have
What Are GLP-1 Agonists
Living with diabetes can be a constant battle. With the need to carefully monitor blood sugar levels, manage medications, and make significant lifestyle changes. However,
Chaffle 5 Differ Ways
INGREDIENTS BASIC CHAFFLE RECIPE FOR SANDWICHES: GARLIC PARMESAN CHAFFLES: CINNAMON SUGAR (CHURRO) CHAFFLES: PUMPKIN CHAFFLES: SPICY JALAPENO POPPER CHAFFLES: INSTRUCTIONS INSTRUCTIONS: SPECIAL INSTRUCTION FOR CHURRO
4 Easy Habits to Lower Blood Glucose
What if you had some simple strategies you could incorporate into your day-to-day routine that over the long term had a major impact on your
Progesterone: Why Women Want it
Progesterone 101: Mood, stress, sleep, sex, and Menopause I feel like progesterone is the mysterious and elusive hormone no one talks about until things start
Why Estrogen Matters
What is Estrogen and What Does it Do? Ladies, do you know why estrogen matters? Today I am going to give you the facts on
Low Testosterone in Women
What is Testosterone? Everyone is talking about low testosterone in men, but no one is talking about low testosterone in women. Low testosterone in women
The Harms of Chronic Calorie Restriction
Move more, eat less, we’ve all heard that this is the only way to lose weight. But today we are going to debunk the calories
How to Quit Your Sugar Habit
Sugar is one of the main players in the rise of obesity among adults and children over the past 2 decades. Sugar consumption has increased
How to Balance Stress and Get Rid of Belly Fat
Stress is probably the #1 factor in keeping people from losing weight, getting rid of belly fat, and keeping it off. We live in a
3 Effective Tips to Boost Your Metabolism
Start Your Day with Protein Your first step to boost your metabolism and balance hormones is by starting your day with the right protein sources
3 Things I Wished I Knew About Hormones
I wish I knew what I know now, 11 years ago. Have you ever thought that? I am thankful for this health journey I’ve been
Top 3 Tips to Stick With Your New Habits
You try a diet, you lose weight, then….old habits creep back in and you gain all your weight back and then some. Does this sound
MY TOP 3 METABOLISM HACKS
If you’re frustrated with your lack of weight loss, try implementing these 3 hacks to boost your metabolism. Don’t expect overnight results, these things take
Metabolism Misconceptions
What Metabolism Is & What It Isn’t Metabolism isn’t just about how many calories your body burns. It is all of the biochemical reactions that
Exercising Right: Build Muscle, Burn Fat, Reverse Years of Aging
You want to lose weight, and you’ve set goals for yourself, but you aren’t sure if they are the right goals, and maybe you’re not
Daily Movement: How to Burn Fat Fast
Since the pandemic blew up, the majority of folks are now working from home. Sitting all day, at a desk, staring at their computer. We
Women’s Health and Hormones 2023
STOP Comparing Yourself to MEN! It’s 2023 and everyone is setting new goals and taking a look at what needs to change in their life.
How To Say No
The Holidays are here and will be over before we know it. But these next two weeks are a battle for so many who are
What’s UP with Your Gut?
Gut health is a popular topic right now, but I think the majority have no clue what to think when they hear the term “gut
Your Hormones & Why They Matter
Your hormones are the base of your health, form, and function. If hormones aren’t at their optimal levels you are going to feel it. Today
How to Balance Your Hormones with Nutrition
The foundation of everyone’s health is optimal hormone balance. Now, this is a very broad statement because every person has a different “optimal” level. Everyone’s
TOP 3 TIPS FOR CONQUERING THE HOLIDAYS
Thanksgiving is a few days away and Christmas is not far behind it. We all look forward to celebrating, social gatherings, family, and feasting. But
Why You Can’t Lose Weight
You know that cutting your calories to 1000 calories or less per day can’t be good for you. Maybe you read that calorie restriction is
How To Eat Well Over The Holidays
MY TURNING POINT Do you have a plan for the Holidays this year? It’s never too early to think about what you will do when
Hydration: Not Just Water
We all know we need water to survive, but many of us don’t think that through completely. We know we “should” drink water, but we
Taylor’s Results
📢Hi Ladies! Check out Taylor Borden and her 💗AMAZING💗 progress!! Taylor’s weight had come to a plateau with just working out and she had tried
April’s 90-Day Results!
I finished my 90-day program with my amazing coach Missy McDowell. When we first started, she asked me what my goals were. I said to
HOW TO GET YOUR KIDS TO EAT WELL
Let’s talk about the elephant in the room. Type 2 diabetes among children from 1977 -2000 has gone from 7 percent to 15.3 percent in
Cortisol: Is your stress stressing you out?
Cortisol is a steroid hormone our adrenal glands produce. Cortisol and adrenaline are essential to regulating our blood sugar, fat storage, and mobilization of our
Mindful Eating
LET’S DEFINE “CHEAT MEALS” Is it possible for you to eat well, be healthy, and still enjoy pizza, ice cream, or a cheeseburger? Of course,
HOW TO GET A SIX PACK
EVERYONE WANTS A 6 PACK The number one fitness question I’ve gotten over the years is, “How do I get a flat stomach?” This is
ARE YOU A STRESS EATER?
TO EAT OR NOT TO EAT Some of us eat when we are under stress, and some of us don’t. Which one are you? Knowing
HOW TO GET YOUR KIDS TO EAT WELL
THE FAMILY THAT EATS WELL STAYS WELL Getting your kids to eat healthily can be a tricky topic. Most parents I talk to know they
GET RESULTS USING THIS SIMPLE HABIT
TIMING YOUR MEALS It has been a long-standing myth that eating frequent meals is good for you. Eat 6 small meals a day, every 3
WHAT HEALTHY FOOD ACTUALLY IS
THE AMERICAN VERSION OF “HEALTHY FOOD” I am always amazed at what I read and hear from the majority of people on what they consider
YOUR HEALTH DURING COVID-19
WHERE IS YOUR HEALTH? If there has ever been a time to put your health under a microscope, it would be now. The Covid-19 virus
DON’T BLOW IT ON VACATION
EATING TIPS TO KEEP YOU ON TRACK WHILE YOU ARE ON VACATION The most common thing I hear from people when returning from vacation is,
FOOD FOR FUEL
MINDSET FIRST What is your mindset toward food and eating? Do you eat when you aren’t hungry? Do you snack because you are bored? Do
WHERE DOES YOUR FOOD COME FROM?
KNOWLEDGE IS KEY Do you know where your steak came from? How about your eggs, bacon, chicken tenders, and a cheeseburger? Better yet, what nutrients
ARE YOU EATING ENOUGH?
MYTH #1 ALL CALORIES ARE THE SAME Have you stopped to take inventory of what you eat on a daily basis? Almost every client I
3 TIPS FOR WEIGHTLOSS
HEALTHY HABIT #1: DAILY ROUTINE Fail to plan, plan to fail. If you don’t have a healthy, daily routine, more than likely you will fail
HOW TO BREAK YOUR NIGHT-SNACKING HABIT
WHY YOU ARE EATING BEFORE BED Do you have a “night snacking” habit? Many people do and it’s one of the more difficult habits to
HOW TO EAT OUT WITHOUT BLOWING IT!
BE DECISIVE Eating out is a way of life for most Americans. Most of my clients eat out at a restaurant at least once or
Supplements For Athletes
GETTING AHEAD Do you know how you need to be fueling for your workouts? Do you want to feel better about your pre-workout, workout, and
ALCOHOL-WHY IT’S SABOTAGING YOUR NUTRITION
ALCOHOL: ON OCCASION OR IN EXCESS? Do you drink alcohol? I ask every client this question because it is a very important one. How much,
HUNGRY ALL THE TIME?
If you’re hungry all the time, there may be a good reason why. Learn how the impact of insulin influences your hunger and how our
WHAT IS INTERMITTENT FASTING?
PART 1 Intermittent fasting is an intentional time frame where you don’t consume calories(Time-Restricted Feeding). Contrary to what most people think, this does not have
Essential Minerals Our Body Needs
MINERALS WE NEED FROM FOOD Minerals are inorganic compounds that we don’t make on our own. We must consume foods that contain them. And if
Facts About Sugar
Once you start looking, you see sugar everywhere, in everything. The majority of people assume sugar is some benign, inconsequential ingredient. But this assumption is
Too Busy To Eat Healthily?
TRUTH There is a crisis in this country. People are so busy that they don’t have time for their health. Not just their overall health,
HOW MUCH PROTEIN DO YOU NEED?
YOU AREN’T EATING THE RIGHT AMOUNT OF PROTEIN. HERE’S WHY… This series on protein is meant to educate you on what protein is, what it
Tips To Get More Protein In Your Diet To Build Lean Muscle.
WHERE YOU SHOULD START Most people get lost and overwhelmed with misinformation on the internet. Avoid the confusion and try this: My first tip, and
How To Eat More Protein
PROTEIN: KEEP IT SIMPLE AND MAKE IT HAPPEN IT’S YOUR CHOICE You have the freedom of choosing what food you eat in this country. That
Christmas Cheat Treat List
SUGAR-FREE RECIPES PLEASE The Christmas season is upon us and with that come peppermint mocha’s and homemade fudge. But I have a few better than
How To Overcome Holiday Binge Eating
THE HOLIDAYS CAN BE HARD, BUT ARE YOU MAKING IT HARDER? Thanksgiving, Christmas, New year’s. This can be a tough time of year to keep
Goals. Do You Have Any?
WHAT ARE YOUR HEALTH AND NUTRITION GOALS? Forget for a moment, your mid-life-crisis aspirations to be a marathon runner. Let’s talk about something more personal,
New Years Diet Plan
WHY DIETS DON’T WORK The New Year is right around the corner. This is a great time to start fresh, set new goals for yourself,
NEW YEAR, COVID, AND BAD EATING HABITS
WHAT ARE YOU DOING FOR YOUR HEALTH? We are starting out 2022 with a new, more contagious strain of covid. Although it seems to be
Recipe E-Book
FINALLY AVAILABLE TO BUY! Making changes to your nutrition and eating habits is hard. Half the battle is knowing where to start, and the other
When You Struggle With Willpower
FIGHT BACK WITH KNOWLEDGE You know those times when that food, you know you’re not supposed to have, is right in front of you? Those
How What You Eat Affects Your Body
Have you ever stopped to think about what’s happening inside of your body when you eat food? If you are like most people, you don’t.
Nutrient Dense Foods
WHERE YOU GET THE MOST “BANG” FOR YOUR BUCK Is your kitchen counter covered in vitamin containers? Maybe you take a regular multi-vitamin, or maybe
What Vitamins Do You Need To Function?
VITAMINS YOU NEED TO FUNCTION We need vitamins to function. Our bodies don’t make them on their own. This is why it is essential for
Insulin Resistance: What Is It?
Did you know that half of all adults in the US have insulin resistance? That is 1 in 3 people who are KNOWN to have
The Importance Of Exercise
IS EXERCISE IMPORTANT? The answer to the above question is a resounding YES! Exercise is crucial, not just for body composition change, but for overall
