The Healthy Vibrant Life

What's your favorite sweet treat?

I'm a sucker for a good donut, but they make feel like CRUD! I'm still on the hunt for a good gluten-free recipe. In the meantime these Gluten-free Chocolate Chip Cookies 🍪 are my go to sweet treat 😋.

I try to stay away from processed sugars, but every once in awhile, I just want to sink my teeth into some yummy fresh baked goodness! Since gluten is inflammatory for me, I have found that it's best to steer clear of traditional wheat flour.

My favorite easy to use baking substitute is Bob's Red Mill Gluten-Free 1-to-1 Baking Flour. I can use it as a direct substitute for flour in any of my favorite recipes 😍💕👍. I guess I should give it a try on a donut 🍩 recipe and keep you guys posted 😂!

I'm on my last 30 days of a fitness challenge which means it's crunch time!!!

Sometimes I make food because it tastes yummy. Other times I make food simply to FUEL my body. I knew I needed some protein, carbs and fat, but I wanted them ALL to be healthy. AND I wanted to make sure my breakfast was colorful to be sure it was filled with phytonutrients.

I chose to cook up one egg with a little bit of butter and pink himalayan salt, a handful of spinach, and an orange bell pepper. Not a typical breakfast, but definitely a healthy one!

We are supposed to be getting 7-13 servings the size of our fist of fruits and vegetables every single day! If you aren't eating them at every single meal, chances are you aren't getting enough.

I fill in those serving gaps with an amazing product called Juice Plus. It easily floods my body with a variety of over 30 fruits and veggies everyday.

Food has the ability to make you feel awesome or cruddy. It has the ability to poison or heal.

Being mindful of the nutrients and foods you put in your body each day will get you one step closer to living THE HEALTHY VIBRANT LIFE! 😍💕👍🎉

Oh ladies, stress is the worst. It's so bad for our health not only mentally but physically as well. When I'm stressed I get cold sores (exhibit A ⬇️), I break out because my hormones get wonky, I don't sleep well, and I am not the best wife and mom because my patience and energy have exited stage right. Can you relate?

When I see the madness of stress circling through my mind and body, I have learned to stop, take a deep breath, remind myself that everything is going to be ok, refocus with my priorities and goals in mind, and then LET THE REST GO!

You can only care about and focus on so many things at one time, and if you aren't purposeful with your time, thoughts, and energy, it can get really messy real fast.

Here's the deal, none of us do ALL the things perfectly. Some of us have limitations or extenuating circumstances. Most of us just have to do the best with what we've got.

I always tell my husband I can do two things really well at a time. Those include marriage, parenting, housework, side hustle, homeschooling, etc. If I focus in on more than 2 things at any given time, balls start dropping. I'm not saying I don't still do all the things (they won't do themselves 😂), I'm just saying I only do two at a time WELL. You have to learn to prioritize. Things move around a lot in my top two priority spaces, but that's just what I have to do to function well.

If you are a busy mom, a tired mom, a working mom, or just feel like you're juggling an overwhelming amount, I highly recommend you pick up "The Fringe Hours" by Jessica Turner. Take some time for self-care and see if you can apply some of the great tips offered.

And if you're anything like me, you may need a shirt to remind you that "Jesus loves this hot mess."

A friend posted this article yesterday, and it was a good reminder of the amazing benefits of apple cider vinegar (ACV). I've used it in the past for gut health, but when you see the variety of things it helps with, you will definitely want to add this to your daily routine. There's no need to gain extra pounds this holiday season or wait til January to start on your health goals. By adding ACV to your daily routine, you can help with weight loss, a healthy gut, balancing your blood sugar and your body's pH levels. It's a win-win all the way around. Some of the recipes in this article include fresh lemon juice, cayenne pepper, and honey. These ingredients all have their own benefits as well. If you don't have time to mix it up, just add a shot to a glass of water. Find what works for you and stick with it! Cheers to healthy and vibrant!!!
https://www.loseweightbyeating.com/apple-cider-vinegar-detox-drink-recipes/

15 Apple Cider Vinegar Detox Recipes for Amazing Health Whether you're trying to avoid soda or flush toxins, Apple Cider Vinegar Detox Drink Recipes are one of the best tools for weight loss and better health.

You guys, I'm actually writing things down in a planner!!! Yes, I'm late to the game 😂. I am 100% a fly-by-the-seat-of-my-pants girl deep down in my core, and am finally learning the value and freedom of implementing systems.

Here's the deal...when you implement a healthy habit and don't give up on yourself, it boosts your confidence and releases good endorphines knowing that you can in fact make positive changes in your life. This starts a snowball effect of implementing even more positive habits.

About 2 years ago, I decided to change my life. It started with my health and has grown into the most fulfilling journey for me ❤️. It has affected my perspective, my marriage, my parenting style, my faith, my health, overall outlook on life, relationships, and has given me clarity on what I'm capable of and called to. It started with implementing one successful habit and has snowballed from there.

Habit #1: BIOHACKING my system with amazing natural products. I started having more energy, my brain fog began to fade, my gut started to heal, and my mood improved. 9 months later I was completely free of IBS symptoms after a 30+ year battle!!!

Habit #2: I started eating to FUEL my body rather than just fill it with calories. Do not underestimate the value and healing that comes from good nutrition!!! What you put in your body MATTERS!!! Food can fuel and heal you or poison and harm you. Positive healthy changes in my food has made a world of difference in my overall health and also helped me drop those last pounds of baby weight that were clinging for dear life.

Habit #3: I started working out and strengthening my body. I started slow with walking and it has grown from there. Now I'm doing weight lifting, HIIT workouts, yoga, and more. My body has CHANGED for the better. I'm stronger, more confident, sleeping better, and I'm motivated to keep going and push even further.

Habit #4: I made a list of my core priorities and goals, and if something doesn't fit into those goals or priorities, then I say NO! As a recovering people pleaser this has helped me stay focused on what matters most, has taken away the guilt of saying no, and has helped me manage my time better.

Habit #5: I started reading more (and I'm not talking about fiction). There are a lot of things in life that I'm good at, but there are also a ton of things I struggle with and need help with. Being a student and learning from people who have experience and guidance in the areas where I struggle has taught me some fantastic things to implement in my life to help me be the best version of myself.

Habit #6: I started praying with intention to learn and grow. God doesn't expect us to have life figured out. You don't have to be sunshine and lollipops at the feet of Jesus. He just wants us to be authentic and vulnerable. Having honest conversations through prayer, looking for opportunities to learn through that time, and figuring out what God is trying to teach me has really changed my perspective and provided hope and optimism that wasn't there before.

So my habit #7 is to start using a planner regularly and be more proactive with my time through organization. This is not in my wheelhouse and does not come naturally by any means. But I know I can make this change, and I know I will be better for it!

It's not too late to learn new things! Pick one thing you want to focus on right now that will help you get one step closer to being the best you. Work on it every day until it becomes a habit. Then pick the next thing. People don't change overnight. Change comes through small habits done consistently over time. Need help getting started? I'm here to help! 😘❤️

Fall is in the air, pumpkins are popping up everywhere, and temptation is coming! How do you stay on track through the holiday season when there are so many goodies at your fingertips?!

1. You make a plan and stick to it!
2. You get accountability!
3. You remember your why!

Planning ahead and knowing when you will allow for special treats will help keep you focused on your goals. It's okay to have something fun every once in a while (even if it's a cheat meal or cheat day), but if you don't have an acceptable amount set in your brain BEFORE you get into a situation, it is super easy to go crazy and consume way more junk than you ever thought possible.

Don't make excuses. Make a plan! Stick to the goals and boundaries you set for yourself. Have a spouse or friend do it with you and keep each other accountable. If you feel like you're struggling, remember your why. Ask yourself, if I don't work out or if I eat this thing, will it push me further from my goal and will I regret it? Is it worth feeling the regret afterwards?

Do you know how many times I've worked out and thought, "Man, I really wish I hadn't done that"?
ZERO times!!! I'm always so glad I got up and pushed past what was comfortable! The times I regret are when I let my temporary mood or feeling keep me from doing what I know is best for my body.

I am doing a fun challenge with Rachel Hollis (author of "Girl, Wash Your Face") called the "Last 90 Days"! We are going to get through this last quarter of the year with our goals, confidence, and health on track. Let's finish the year strong and be ready to start 2019 with a bang! I'd love to have you join me! Let me know and I'll send you the info. The best part, it's FREE!

Today is Day 1. One of my goals in this 90 days is to eat more veggies! So for today I had sauteed broccoli and a sweet potato with coconut oil, cinnamon, pink Himalayan salt, and sprouted pumpkin seeds for lunch. Let's get to January 1st one good decision at a time!

I took this photo last week after my very last workout of my 30's. No make-up, nothing fancy, just me and my sweat 😂👍. I love this picture so much though because I'm so very proud of the woman in it.

She started her 30's overweight from 3 pregnancies (and another one soon after), exhausted, weak, struggling with gut issues, unsure of her purpose in life, and so busy trying to please everyone else that she was miserable inside.

Had she known the hardships she would face in her 30's, she probably would have run in the opposite direction crying in fear, kicking, and screaming all the way back to her 20's.

She entered her 30's with optimism though, unknowing of the future, and faced all those hard things. She experienced her lowest lows and started the hard work of building and becoming the woman she knew she was meant be.

Her 30's almost broke her...almost. But wouldn't you know, she found out she is resilient and strong, she is worthy and loved, she is beautiful and capable, and her God is faithful in completing the work He started in her!

The woman in this photo is strong emotionally and physically, free from gut issues, in the best shape of her life, gaining confidence and getting healthier by the day, finding her purpose, and she is DETERMINED!

My 40's are here, and I am embracing them with joy and vibrancy because I know although it will be hard, it will be adventurous, inspiring, memorable and worth it. I know I can do hard things and come out better for having been through it. I know God made me to love people well, encourage them, and help them embrace who they are meant to be. I know I am made for more, so that's where I'm headed!

I've got 10 years to get to 50 and fabulous! And I will get there...one day at a time. Cheers to a new decade!🥂🎉

I looked like a bobble head doll while listening to the sermon this past Sunday. The pastor touched on the importance of relationships and community. We weren't designed to do life alone, and yet in today's society it is so easy to isolate and not let anyone in. I know vulnerability is scary, and there are risks involved, but there are few things in life worse than loneliness. It will suck the very essence of life right out of you until you are numb with emotional pain. When you are invested in relationships, you have people to check in on you during the hard times. Unfortunately many of us isolate in our struggles and pull away to the point where people stop checking in (hopefully you have a few good stubborn "lifers" who stick by you even when you pull away). I've learned over the years that to have good friends, you have to be a good friend. There is an ebb and flow to relationships. Sometimes you have to stop waiting to be invited and start inviting. You have to be open and vulnerable enough for people to really see you and know you, so they don't just experience your facade. People value authenticity. It makes them feel safe to be themselves as well. You also have to remember that these relationships are human. They need you in their hard just like you need them in your hard. Mistakes will be made sometimes, but grace and mercy can soothe over rough patches. Sometimes relationships last a season and other times they stick for life. We need those times when love is bigger than whatever we're facing though. Relationships are one of the most beautiful things we have in this life. Don't go it alone. There is strength in numbers. Cherished moments, belly laughs, and "love-you-to-your-core" goodness is out there. Don't miss out on it because of fear. If you are feeling lonely, reach out to someone. If you haven't seen a friend for awhile or someone "fell off the planet", then check in on them. If you don't have someone in life that you can be vulnerable with, then start actively looking for someone to invest in. You'll never know the true value and depth of meaningful relationships, if you never put yourself out there and try. ❤️

The documentary I watched last night was so good (PS-there is an encore on August 13th. Ladies, go see it!!!). It really got me thinking about some hard stuff and did some stirring in my pot. One of my biggest take aways was that "not everything happens for a reason, but you can find meaning in everything that happens." You can heal, grow, move on and do life better despite the hard things in your past. You can share your story so that others can find strength to climb the mountain they're facing. The value of community and knowing you are not alone in your struggles is priceless. Less highlight reel, more authenticity.

It's easy to get discouraged, hit bumps in the road, feel like you're failing, or want to give up. No one said the journey to health would be easy. BUT I promise it will be worth it! YOU are worth it! Don't ever give up on yourself! If you fall down, get back up. If you get discouraged, reach out and find someone who will come alongside you. If you want to give up, remember your WHY and stick it out. Build healthy habits and remember you are worth it!!!

https://www.thehealthyvibrantlife.com/blog/living-on-purpose

Living On Purpose | thvl Do you live life making conscious decisions or do you float through it and let life happen to you? Read on to find out some positive effects of living life cons

I'm not a "cardio til you die" person. I actually keep my cardio short in my workouts during my warm-up.

The more I learn about fitness (especially as we age) the more I understand that time under pressure is key. I focus on weights, resistance, controlled movement, and really feeling the burn. Doing exercises that hit multiple muscle groups at one time are even better.

While I might not be moving fast, I am most definitely working hard and pushing myself. If you push yourself hard enough, you will break a sweat.

Finding a HIIT based workout and mixing it with weight training will be your best bet for building muscle and burning fat in no time!

Wearing my shirt swag from the conference last weekend and taking care of my sweet tooth the healthy way with water pressed decaf coffee, protein shake powder, organic cashewmilk and Vital Proteins collagen powder. It's packed with nutrients, no bad stuff, and tastes delicious!!! Just what my body needs to build more muscle after a great workout this afternoon! 😋❤️👍

You don't have to spend an arm and a leg to eat healthy. You also don't have to go hungry to be healthy! Eating a nutrient dense diet with the right foods allows you to fuel your body and keep you feeling full. Cooking at home and keeping ingredients simple also allows you to stay in budget while you pursue your health goals. Know better, live better! Cheers to living the healthy vibrant life!

Growth takes time! Celebrate each new step! As I watch my peach tree produce buds, leaves, blossoms and fruit, there is so much beauty in each new stage of growth. It requires water, sunshine, pruning, and bees pollinating. My own growth is similar in that I have to fuel my body with water and good nutrients, I have to prune out some bad stuff, I have to work hard over time to grow stronger through exercise, and I need pollinating supporters that offer encouragement and positive words into my life. For today maybe we can focus on being a bee for someone else on their journey and bring some encouragement into their life! Happy spring, sweet friends! 🐝🌸🐝🌸

Chicken fajita lettuce wraps with side salad. So much yumminess!!! 😍♥️😋 All you need is chicken, red onion, colorful bell peppers, fajita seasoning (we use the organic McCormick's from Costco), lettuce, a sprinkle of cheese, tomato, cucumber, and guacamole. Easy peezy and super fresh!

How many times have I heard, "Eating healthy is too expensive!!!"? About a million! In fact, I used to say it myself when I first got started. We used to spend hundreds of dollars a month on produce from Costco and Safeway. Here's the deal though, there ARE deals out there on fresh produce, dairy and meats. You just have to know where to look. Most places (at least in metropolitan and suburban areas) have some sort of discounted grocery store. My personal favorites in the SF Bay area are the 99 Cents or Less store and Grocery Outlet. Both often have organic products as well! It can be hit or miss at times, but if you're okay with winging it on meals based on what's available, you can still eat healthy and save a ton!!! I got ALL of this fresh amazing food to cover our produce and snacks for a family of 6 for a week and only spent $35.55!!! It takes some effort to find those secret bargain spots, but it is well worth it!!! Happy healthy shopping! 😘♥️🍇🍎🍆🥑🍓🍍🥦🥒

We live in such a fast paced society with instant gratification around every corner that we've all but lost the practice of patience. If there's one thing I've learned over the years, it's that the things you put time and energy into, the ones you love so much that you're willing to invest in and sacrifice for, THOSE are the really good things in life that have value! Some things take time and energy and consistency. There are times when you'll want to throw in the towel and give up. BUT if you hang in there and have the patience and diligence to see it through, the reward on the other side is totally worth it!!! Be patient. Be consistent. Remember your why. You'll get there.

You would never guess this is a protein packed breakfast by looking at it! Natural, good for you ingredients make up this yummy start to your day that will keep you filled with energy until lunch time!

🥞Protein Crepes🥞
4 eggs
1/4 cup almond flour
2 Tbsp almondmilk or coconut milk
1/4 tsp vanilla extract
1/4 tsp ground cinnamon
1 Tbsp melted coconut oil or raw butter
1 tsp real maple syrup
Pinch of pink Himalayan salt

Mix ingredients with a whisk in medium size bowl (or in the blender). Pour small amount of batter onto greased pan over medium heat. Flip when lightly browned on bottom side (about one minute).
Top with fresh fruit, raw honey drizzle and sprinkle with cinnamon. Enjoy!!!
Makes approximately 5 crepes (5 inch diameter).

Homemade chicken tortilla soup 😋! I made this simple recipe in the instant pot and it is loaded with healthy goodness! The perfect dinner for a rainy day 😍.

Day 2 of Body Boss: 30-40 minutes of cardio.

I did 2.6 miles on the treadmill in my FREEZING cold garage. I am a tortoise 🐢 when it comes to jogging 😂, but I DON'T CARE! Do you know why I don't care? Because I'm actually DOING SOMETHING!!! There will always be someone faster, stronger, thinner, more toned or who has better form than you. Who cares?! It's not a competition. Your job isn't to be like someone else. Your job is to be the best YOU!!! You do you and do it the best way possible! The important thing is you're doing something to make you better today than you were yesterday. Hugs and health to you, sweet friends!

So often people start off strong, then life happens, there is a bump in the road, they get discouraged, and they end up quitting. It's a cycle I've seen over and over again (I can also speak from personal experience on this one). What if I told you, "It's okay to rest, to slow down, to take a break every once in awhile?" I'm sure you've heard the sayings, "life is a marathon" or "slow and steady wins the race." By all means, sprint when you can, but know there is time to rest and refresh too. Pacing yourself is key! If you can find balance and consistency day to day with bits of sprinting and rest in whatever goals you're trying to achieve, you're going to do well. You WILL get there! Don't give up when you feel like quitting. Take a breather, regroup, remember your WHY, and focus on doing better tomorrow than you did today. You've got this!!!

Baked salmon (that my dad caught), zucchini spears, and fruit salad. So yummy and super good for you!!! You don't need a million ingredients to make a delicious meal. Sometimes simple is best.

☀️☀️☀️Vitamin D is so important!!!☀️☀️☀️

Did you know over 40% of people are deficient ⬇️ in Vitamin D?! Low levels have been linked to cardiovascular disease, osteoporosis, and even cancer (among other conditions). 😬😟💔

Make sure you are taking a Vitamin D supplement as well as getting some much needed time outside in the sunshine!☀️ Whether you go out for a walk, a hike, or just to sit and relax, be sure to spend at least 15 minutes a day in the sun. Not only will it help your body produce Vitamin D, it has shown to be a mood lifter especially for those suffering from Seasonal Affective Disorder (SAD).

I take our Omega+D 🐟☀️ supplement for optimal cardiovascular health and try to get some sunshine as often as possible.

Vitamin D...one step closer to a healthier you! 😘❤️