Hello, my friends!  It's been a while!  I'm happy to be back from my little break.  It's also been a while since I focused on the importance of gut health.  We are in the throws of the holiday season and cold and flu season, so our immune system is being tested by all the things...bugs in the air, the stress of the season, holiday parties, and treats galore. So to help you stay healthy, have energy and feel your best to enjoy the season fully, we need to support our Gut health.  It's a must! Do you need a little healing of your Gut and reducing inflammation?  I wanna help! Download my Free Anti-Inflammatory Diet Guide!  It will help you reduce inflammation and heal your gut! --> https://sananutritionandwellness.com/freebie-anti-inflammatory-diet-guide/ Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Unlock the secrets to sustainable weight loss and a healthier you! 🌱 Join me in this enlightening episode, where I dive into 8 science-backed principles that can transform your journey to better health. From mindful eating to balancing your diet, we've got you covered. Tune in and discover the path to lasting wellnessIf you want more support with this!  Join my 4 Week - Diet Reset Program Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

I'm excited to explore the secrets to a vibrant, balanced life in this week's episode. We'll delve into the power of nutrition, share stress-busting strategies, and discuss the science-backed tips you need for your journey to optimal well-being. 🌿💫Join my 4-week Diet Reset Live Group Coaching program - It starts October 15, 2023!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

What's the deal with artificial sweeteners? Are they bad? Good? Somewhere in between? The WHO just came out with a statement categorizing the artificial sweetener aspartame as "potentially carcinogenic to humans". This is distressing, but honestly, not a surprise to me. Holistic practitioners have warned about the potential adverse effects of these artificial chemicals being a part of our food supply for years.So in this episode, I review the findings and the downside of artificial sweeteners in general and give you my favorite non-sugar alternatives. Here is the Link to the WHO statement.  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

3 Simple Things You Can Do To Kickstart Your Wellness JourneyDo you want to create new healthy habits but don't know how to start? Are you a little overwhelmed by the health information out there that you just don't know where to start?Well, I've got you!In this episode, I give you a simple and doable place to begin in each of my 3 pillars of health, nutrition, movement, and mindset. Start with these 3 things and I know you will be feeling better in no time. And do them consistently so you start creating healthy habits to begin transforming your health and life!Want a little support getting started? Grab your Free Downloadabl Guides:Mindful Eating GuideMediterranean Starter Tool Kit (3 Day Meal plan + Recipes)  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Join me on the latest episode of The Pusuit of Wholeness Podcast as I explore the powerful connection between Food and Emotions. 🤔Did you know that what you eat and drink can trigger emotional eating?  Discover the foods that can trigger emotional eating and make staying aligned with your goals harder! But the good news is, there are foods (and spices, herbs and teas) that help support your mood and emotions to reduce feelings of being out of control around food! I can't wait to talk about the link between what we eat and how we feel and how you can optimize your diet to support your mood and achieve your goals! And I have two handouts you will find really helpful! Download them for free! The Mindful Eating GuideMediterranean Diet Starter Kit: (3 Day Meal plan + Recipes) Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Ever wondered how stress impacts your eating habits? This episode unravels the connection between stress management and emotional eating. Discover practical strategies and expert insights to regain control over your well-being. Join us on this transformative journey! Do you struggle with Emotional Eating?  My Mindful Eating guide would help!  Download it here!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Hey there, my friends! 🌟Ever felt like your energy levels are on a rollercoaster?  Or maybe you just feel fatigued all the time.   Well, today i'm excited to dive into something seriously cool on our latest podcast episode – metabolic flexibility! We're about to unravel the science and give some really actionable steps to increase your energy, support your blood sugar, and supercharge your wellness journey.Metabolic flexibility is the key to making sure our bodies can effectively switch between energy sources to support our effective carbohydrate metabolism, fat oxidation, and protein synthesis, to support our hormones, blood sugar, cellular health, energy levels, and overall health! Having a healthy metabolism helps you have more energy, achieve and maintain your ideal body weight, reduce sugar cravings, improve sleep and so much more!  I hope you enjoy this episode!  Let me know what you think and please share it with friends you think would benefit from revitalizing their metabolic health!   Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Let's talk about Carbs!  There is a lot of confusing information about there, so I want to break down this topic to make so you can make more informed food choices!  Join me as we explore the science behind these vital energy sources and unravel the differences between simple and complex carbs. From understanding blood sugar regulation 📊🍭 to providing actionable insights, we're diving into the nutritional world with clarity. Get ready for an informative and engaging discussion that sheds light on the carb essentials. 🥑🍞 Let's embark on this journey toward better health together! 🌟🥯🥦 And As I mentioned!  Grab my Mindful Eating Guide HERE.  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

🌼 Ready for some real talk? In this episode, we're diving deep into a topic that affects many of us: Insulin Resistance in Women Over 40. 🤓 But don't worry, I'm (trying) keeping it light and easy to understand. Plus, I'm spilling the beans about my own health journey over the past few years – the ups, the downs, and everything in between. Let's navigate this journey together and empower ourselves with knowledge about weight loss, health, insulin resistance, longevity, and boosting energy! Embrace better health, one step at a time. 💪🎧 Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Our liver plays a crucial role in our health and is important in various bodily functions, including metabolism, detoxification, and nutrient storage. A Healthy liver is so important to overall health and longevity.The liver isn't really something I have been overly focused on but over the over the last 6 months I have had a few patients with a condition called Non-alcoholic Fatty Liver Disease.  In fact, it is estimated that 1 in 3 people have fatty liver disease, so I wanted to find out more!  I was lucky enough to have registered dietitian Andy De Santis RD  on my Podcast to talk all about NAFLD!  Andy has written many articles and even a fantastic book all about fatty liver disease!  I can't wait for you to hear this episode so you can work to protect the health liver You can find out more about Andy and his practice:  Andy The RD WebsiteThe Essential Diet for Fatty Liver Book @andytheRd Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Starting a new workout regimen and not sure how to nourish yourself?  Maybe you have been working out for a while and want to uplevel your nutrition game.Fantastic! Have I got the episode for you! I am talking with The Runner's Dietitian,  Ellen Landed RDN, about fueling your body for optimal performance! We discuss the role of carbohydrates, fat, and protein in fueling and recovery for optimal performance and results! Connect with EllenIntagram: @therunnersdietitian https://www.therunnersdietitian.com/ Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Do you want to know one of the biggest reasons I see people struggle to achieve their health and weight loss goals? No, it's not discipline....Or willpower...Or  because they "have-no-time-because-they-have-12million-things-on-their-todo-list" (actually, this is part of the problem..) The reason people struggle to make sustainable progress. Is they don't support themselves in a way that makes change possible...they don't make a plan. Planning. "You know that old saying, if you fail to plan, you plan to fail."True. In this episode, I go over how to make a plan that allows you to start practicing consistency and executing healthy habits so you can make progress toward your weight loss and health goal. I know meal planning and routine planning aren't sexy and maybe feel like "something else to do", and can be overwhelming,  but they are critical to long-term success.  So instead of thinking of planning your meals for the week as taking time, think of them as being a gift of time to your future self. You are making it possible for you to make empowered choices the following week by having healthy lunches made and your meals prepped for the week...because we all know the 5 pm crazies when you have to get dinner done in 30min to take your kiddos to practice/rehearsal/meeting...Time is our most precious resource, so we must use it wisely! I hope you find this episode helpful!  If so, let me know your thoughts!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Do you ever feel out of control around food? Do you want to drop a few lbs but don't want to be a slave to food rules and feel restricted? Or maybe you want to be healthier and make healthier choices more consistently.  Is this You? Me too! Emotional eating, feeling out of control around food, and shame around food and my food choices, Took up so much  (way toooo much) of my mental and emotional energy for years. Well, my friend, let me introduce you to Mindful Eating. Mindfulness is a transformative tool for life, and when applied to eating and food, mindfulness can help transform your relationship with food and your body. I can't wait for you to listen to this episode!  And when you do, I would love to hear your thoughts!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Living on Purpose.  What does that mean to you?  To me living on purpose and being intentional with your time and energy is the secret ingredients to happiness and fulfillment.  It is so easy to spend so much of our time and energy living for the future, doing and reliving the disappointments and resentments of the past. Living in the present is where we find happiness, contentment and peace. But this is hard so so many of us, because we are so practiced at doing and "working towards" so we just need to start, little by little, practicing something different.  Join me as I dive deep into the importance of aligning our actions with our values and discovering how living intentionally can create a ripple effect of positive change. I can't wait for you to hear your thoughts about this episode.  How do live on purpose? how can you build more intention in your life? Please share your thought with me on Instagram! or send me an email!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Hey there, sunshine lovers! ☀️ One more reason to love a sunny day! Vitamin D, baby!  Did you know our bodies make Vitamin D from sunshine? Yep! Today I dive deep into Vitamin D. I talk about how it's made, why so many people are deficient, and what you can do about it! I have wanted to learn more about vitamin D because many people, including myself, are deficient! A little sunshine goes a long way! ☀️ In this episode, I explore the science behind Vitamin D, how it's made in the body, and how you can optimize your body's manufacturing and absorption of Vitamin D.  It's important in the functioning of our immune system, promoting bone health and even enhancing our mood. This essential nutrient has a wide range of benefits, so it's important that we have adequate amounts! And I can't talk about sunshine and Vitamin D without talking about the importance of Sunscreen! So HERE is a post I made about my favorite Sunscreens of 2023! I hope you enjoy this episode!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

"Style is something each of us already has, all we need to do is find it." —Diane von FurstenbergI LOVED my conversation with Lusia Nunez, stylist at luisanunez.com. We talked all about how to find YOUR style and what YOU feel comfortable with is how you support building confidence.  Clothes make you confident; they enhance your confidence. Luisa shares her favorite tip when building your personal style.  Grab it here  "How to build your wardrobe foundations"Connect with Luisa! Instagram @styledbyluisanunezFacebook: @imluisanunezwww.luisanunez.comSchedule your free consult Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Who doesn't love getting away?  I LOVE traveling, but sometimes I get too off track with my regular diet, and when I get back, I feel blah! So are some simple tips to stay consistent on your next vacation while enjoying every moment! Main takeaways:Plan ahead and Pack healthy SnacksHydrate Portion ControlFind Balance (Protein, Complex Carbs and Fat) and Prioritize Vegetable and Fruit Watch the Booze! Stay activeHave Fun!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

It's summertime, and that means swimsuit season!Summertime is my favorite time of year! There is so much fun and joy to be had, but so many women limit their joy and experiences because they don't want to get into a swimsuit. After all, they want to some weight. And this breaks my heart because they are missing out on fun and memories because of some idea of who they NEED to be. And they are waiting to step into living until they have changed something to feel more confident. The Truth is confidence comes from unconditional love and respect for yourself at any stage or iteration of your life. It is the unwavering belief that you are worthy and loved, and whole. Yes, you are a work in progress (we all are), but you are still perfection as you are now. So don't limit your joy or experiences until you change in some way because that "something" may never come. And you will look back and have missed out on so much joy. And here is the secret, Joy is actually how you get there. It's the secret sauce to all transformation. Live now. And you will continue becoming yourself. I hope you love this episode. If you do, please subscribe and share with anyone you think works appreciate this!  Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...

Sara Haas RD, is a registered dietitian, professional chef, author of 2 cookbooks, and food contributor to so many online sites like Eating Well Magazine, Allrecipes,  Kitchnand I am so thrilled she joined me to talk about Summer cooking and much more!  My intention for this episode was to talk all things summer cooking, summer produce, grilling...etc.  But we ended up talking about that, but so much more:Highlights:- Where to start when you are new to cooking?- How Sara and I plan our families' meals - Seasonal produce buying guide HEREMore about Sara: Sara Haas, RDN, LDN: Recipe Developer, Author & Food PhotographerAuthor, Taco! Taco! Taco! & Fertility Foods CookbookContributor, Eating Well Magazine | Allrecipes | KitchnshaasRD@gmail.comwww.sarahaasmedia.comInstagram|Twitter|Facebook Let's hang out! Find me on Instagram, Facebook, and Pinterest. Find out more about my done-for-you Meal Plans and Wellness BundlesVisit My Wellness Shop - The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)Check out my full supplement dispensary: HEREFree Stuff:3-Day Mediterranean Meal PlanHealthy Snacks for Your Next Road Trip. ...