As summer winds down and schedules shift, it’s easy to let movement slide. But fall is the perfect time to reset. With cooler air and renewed structure, even short walks can boost your energy, mood, and momentum. This season, join me in a 50-mile walking challenge to stay grounded, consistent, and motivated—all the way to Thanksgiving.

Vacation should be a time to relax, recharge, and enjoy new experiences—but for many people working on their health and wellness, it can also bring stress and uncertainty. “What if I undo all my progress?” “How do I stay on track without obsessing over every bite?” If you’re worried about losing momentum or feeling guilty about your food choices, you’re not alone. The good news is, staying healthy on vacation doesn’t have to mean sticking to a rigid plan or skipping the fun. With a few thoughtful strategies, you can enjoy your time away and return home feeling good—physically and mentally.

In this post, we’ll explore practical, realistic ways to support your wellness goals while still soaking up every moment of your trip. Whether you’re headed to a beach resort, a family reunion, or a cross-country road trip, these tips will help you find that sweet spot between flexibility and self-care.

When people think of protein, they often picture bodybuilders and protein shakes. But protein isn’t just for athletes—it’s an essential nutrient your body needs every single day. Whether you’re trying to lose weight, manage a chronic condition, build strength, or simply feel better, protein plays a powerful role in supporting your goals.

 In this post, we’ll break down how much protein you actually need, the difference between complete and incomplete sources, what to consider when choosing protein powders, and why spreading your intake throughout the day matters. We’ll also unpack why ultra high-protein diets may work short-term—but often miss the mark long-term.

In today’s fast-paced world, it’s tempting to reach for supplements to fill nutritional gaps or gain an extra edge. After all, why peel an orange when you can pop a capsule? Quicker, easier — same thing, right?
Not exactly.

While supplements can be helpful in specific situations, they can never fully replace real, whole foods. Vitamins, minerals, fiber, antioxidants, and countless other plant compounds found in food work together in synergy to nourish, protect, and heal our bodies in ways a pill simply can’t replicate.

🌿 Feeling Sluggish, Foggy, or Craving Sugar All the Time?

It might not just be stress, poor sleep, or lack of motivation—it could be your blood sugar.

You don’t need a diabetes diagnosis for blood sugar to affect how you feel every single day.
⚡ Low energy
🍭 Sugar cravings
🧠 Brain fog
😤 Mood swings
😴 Midday crashes

All of these can be signs your blood sugar is on a rollercoaster. The good news? You don’t have to overhaul your life to get off the ride.

Small, sustainable changes to your meals, movement, hydration, and sleep can lead to:

·     More energy

·     Better focus

·     Fewer cravings

·     A more balanced mood

·     And long-term health benefits

💡 Learn what’s really going on inside your body—and how to gently bring it back into balance.

It’s March in Buffalo, NY, and while we can almost see the light at the end of winter, the reality is that many of us—whether in the Northeast, Midwest, or other cold-weather regions—have been enduring months of freezing temperatures, dark mornings, and gray skies. By this point, the winter fatigue is real—energy levels are low, motivation is dwindling, and many of us are feeling sluggish, unmotivated, and maybe even a little stir-crazy after being cooped up indoors for so long.

February is American Heart Month, a time to raise awareness about cardiovascular health and take steps to protect your heart. Heart disease remains the leading cause of death in the United States, but the good news is that many risk factors are within our control. By making small, sustainable lifestyle changes, you can significantly improve your heart health.

Emotional eating and cravings often go hand in hand, but they differ greatly from true physical hunger. While both signal a desire to eat, they stem from entirely different sources and fulfill distinct needs. Learning to distinguish between the two is a powerful step toward making more intentional and mindful eating choices.

Meal planning is more than just a trendy buzzword—it’s a powerful tool that can transform your health, simplify your life, and save you money. By dedicating a little time each week to planning and preparing your meals, you can set yourself up for greater nutrition, sustainable weight management, and significant cost savings. Here’s how meal planning can improve your well-being and practical tips to help you succeed.

Welcome the new year with a focus on building a healthier lifestyle! Setting SMART goals—specific, measurable, achievable, relevant, and time-bound—can set you up for success in 2025!

The holiday season is often depicted as a time of joy and celebration, but for many, it brings a unique set of stressors. From the pressures of gift-giving and party planning to managing family dynamics and potential feelings of loneliness, the holidays can take a toll on both your physical and mental well-being.

 Understanding and addressing stress during this time can transform your holidays and set you on a positive path for the New Year.

The holiday season is upon us, and with it comes a whirlwind of parties, delicious food, and tempting treats. While we love time spent celebrating with friends, co-workers, and loved ones, it’s easy to feel overwhelmed and worried that your health goals are about to go out the window. The good news? With a little strategy, you can savor the festivities without compromising your well-being or derailing your progress. Here’s how:

Beginning with the end in mind means determining now how you want to feel and what you want to look like in January. If you find yourself getting stuck thinking about what you WANT, determine what you DON’T want, and move forward from there.

Thanksgiving is just around the corner! If you’re like me, you’re probably juggling grocery lists, house cleaning, and finalizing plans for the big day. Maybe you’re even mentally preparing to spend time with those more challenging family members or friends—or already fast-forwarding to Christmas planning (why does Thanksgiving feel so late this year, anyway?).

And… breathe.

While the holiday hustle can feel overwhelming, Thanksgiving also presents a unique opportunity to pause, reflect, and express gratitude—even if it’s just for five minutes. Practicing thankfulness isn’t just a feel-good notion; it’s also scientifically proven to benefit your health.