The Incredible Edible Egg

Does anyone remember the egg propaganda of the 90′s? Well, it turns out, the egg is pretty incredible and thankfully- it is edible. In recent years, the egg has been through some rough times, it has been believed to be a villain- adding TOO MUCH cholesterol to our diets and inches to the waist. But eggs, yes the whole egg – yolk included, are a little misunderstood. They pack tons of nutritional value and health benefits.


Brain Games
Whole eggs are a great source of choline (30% of your RDA). Choline regulates brain and nervous system function.

Save the Tata’s
According to research, women who consume a high-intake of choline (about 6-8 whole eggs weekly) are 24% less likely to get breast cancer.

Sharpen the Eyes
Packed with antioxidants lutein and zeaxanthin, egg yolks fend off macular degeneration and lower the risk of cataracts.

Shrink your waist 
A study by Louisiana State [...]

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3 Tips to Guide You Towards Weight Loss Now

I wanted to share with you 3 of my top tips for when you are on any diet. These tips can help you succeed with weight loss.

1. AVOID THE SCALE!3 tips to help you lose weight nowThe scale is so overrated! Trust me, the scale can drive you crazy! Our bodies fluctuate constantly, so measuring your progress this way isn’t the best way. I understand that losing weight can be hard mentally and emotionally (I’m right there alongside you on this journey, too!), but I find that many people panic when they see the scale not budging or go up a notch rather than down – and I totally get this! I used to do this, and I used to panic about tiny gains or if the scale didn’t budge, too. But, I’ve learned that looking at the scale on a daily [...]

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Greek Yogurt

The benefits of yogurt are overwhelming. Think probiotics you 17 day dieters. But if you haven’t joined the 28% of Americans who made the switch to greek yogurt, now is the right time.



The last great benefit of Greek yogurt is its versatility. Read on to find out all the ways to use it.

The obvious-eat it
Substitute  it for sour cream. Making a taco salad, use nonfat, plain Greek yogurt mixed with salsa for a dressing.
Recipe call for buttermilk? Use Greek yogurt instead just add a little water to thin it out.
Use it as a marinade like this recipe here
Use it instead of oil when baking. Next time you make banana bread skip the oil and use the yogurt.
Replace the fattening mayonnaise. Try this lighter version of a chicken salad sandwich.

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Benefits of Lemon Water

It’s no secret, I think lemons are great, beyond great. Lemons are amazing! The smell, the sweetness, and tartness they are a prefect little food packed with nutrients that cleanse, detox, and aid weight loss. The benefits of lemons are no secret either. Hello, there is actually a lemonade diet and the popular 17 Day Diet suggests drinking juice from half a squeezed lemon every morning before your first meal. But why? Read on to find out. . .
Benefits of Lemon Water
Drinking lemon juice in the morning detoxifies your liver and cleanses the kidneys by helping the body remove unwanted toxins.

Lemons improve digestion by keeping bacteria away. You can add freshly squeezed lemon juice to food or drink a glass of lemon water after each meal to stimulate the creation of stomach acid. They are also proven to give your regular bowel [...]

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Taco Salad in a Jar

Looking to save time in the kitchen? Preparing meals in advance is one of the best ways to spend less time in the kitchen and more time doing, well, whatever else you want. If you are new to pre-planning meals, start with salads-in-a-jar. These salads are simple to make and can last 4-5 days in the refrigerator.
Taco Salad in a Jar!

The best part of a salad in a jar you can add anything you would like. Follow these steps for a delicious 17 day diet approved taco salad-in-a-jar or substitute any ingredients to create the salad of your dreams. CLICK HERE TO WATCH THE VIDEO. 

Start with a clean 32oz glass jar or a couple.
Layer 1: Salsa or any other 17 Day Diet approved dressing you prefer
Layer 2: Ground Turkey or [...]

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Welcome Back Pumpkins!

It’s just about that time of year again…. we start to see signs of fall: spicy smell of cinnamon, halloween decorations and candy at the store, autumn veggies, and that includes Pumpkins! A lot of friends on Facebook have been talking about their Pumpkin Latte’s at Starbuck’s and this excites me. I love this season! But, don’t we all?!

Pumpkin Smoothie Recipe + benefits of adding pumpkin to your diet!

Speaking of pumpkins… Have you ever wondered what the health benefits of eating pumpkin is? Here are 10 health benefits just for you:

Orange vegetables like pumpkin, sweet potato, carrots and butternut squash carry the antioxidant Beta-Carotene. This has been known to possibly play a role in cancer prevention. PLUS, the seeds of the pumpkin have sterols in them that have been linked to fight off some cancers, too! So save the seeds and roast [...]

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Crazy for Crossfit

Crossfit is a strength and conditioning program designed to increase ten levels of overall fitness. According to the Crossfit website, the ten general physical skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

The fitness movement started in 2000 and is now practiced at over 6000 gyms in the country. But you don’t have to go to a gym to enjoy the benefits of this intense fitness program. Follow these beginner workouts to get started in the Crossfit world. The best part about it, it can be done at home. Below there are five workouts to start with and as your fitness level increases you can do multiple workouts in a session or add to the amount of rounds you complete.
Workout #1
10 pushups, 10 squats, and 10 [...]

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The Natural Low-Carb Pasta

Sneak more vegetables into your diet with this unique low-carb food, spaghetti squash. A one-cup serving of spaghetti squash has only 42 calories which is 130 calories less than one serving of pasta. Never cooked with spaghetti squash before? Follow things steps for easy, quick cooking. Spaghetti squash is the perfect accompaniment to the Paleo lifestyle.
1. Cut the squash in half lengthwise.

2. Scoop out the seeds and place the cut side down on a greased baking sheet.

3. Place in the oven and bake for 30 minutes at 350 degrees.

4. Remove from the oven and let the squash cool until it can be handled.
5. Scrape the flesh out of the squash with a fork. The flesh will turn into strands resembling, you guessed it, spaghetti.
Read more

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September Lunge Challenge

With summer ending and fall beginning, jean season is right around the corner. Lunges work the entire lower body and are just the perfect solution for a nice fit in those jeans.

Watch this video to learn how to properly do a lunge. 

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Key Lime Pie Protein Shake

When a craving hits, they are difficult to ignore. For the past few days, I have been craving key lime pie but instead of wandering to the grocery store late one night to devour a pie that would rightfully earn me unwanted pounds. I put my creative side to use and made a clean key lime pie. Okay it isn’t really pie; it is a protein shake but oh man it is delicious and healthy all wrapped into one.
key lime

1/2 cup nonfat plain Greek yogurt or cottage cheese
1 scoop vanilla protein powder (I love BSN Vanilla Ice Cream)
Zest from 1 key lime
1 tablespoon key lime juice (about 3 key limes)
 5-10 ice cubes
1 cup almond milk, water, or coconut milk, unsweetened
1/2 teaspoon stevia
1 teaspoon sugar-free vanilla pudding mix
1 cup spinach (to make it green)

Blend all the ingredients in a blender until smooth. Pour into [...]

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