Arugula: More than just healthy.

A friend gave me an arugula salad a few weeks ago and sparked my taste buds. Where have these greens been all my life? I have had it a few times but always neglect it at the grocery store.

Some fear peppery flavor, but paired with the right dressing or ingredients its delicious. And the best part? It’s great for you in more ways than one!

Arugula can be eaten raw or lightly cooked; although it is most nutritious raw.

Arugula contains tons of vitamin B, vitamin K, chlorophyll, folate, and much more. It also aids in cleansing due to its high fiber content and antioxidants. It has also been shown to serve as an anti-inflammatory!


Arugula was used as a very strong aphrodisiac during the ancient civilization of Rome. 

Oh yeah- I said it! Break out the oysters over arugula! Romans also ate arugula for good luck (obviously 😉 ) It was used as a love potion around the world, often mixed with lavender oil and chicory. Some say the “sensual” effect could be a combination of the energy boost from vitamins and the spice heating your core temperature. I believe its magical, so jot down my recipe and get your arugula on!



2 cups fresh arugula

1 ripe mango; sliced or cubed

1 diced avocado; optional

2 tbs Champagne Vinaigrette  (click to find recipe)

squeeze  of lemon

salt and black pepper to taste


Toss ingredients together and enjoy! Delicious when paired with grilled white fish or shrimp.




Exercise for Mental Health

We all have our own reasons for exercising. Most of us want to look better, feel better, boost energy, and become stronger. But what about our mental health? Exercise does wonders for mental health, and I don’t even need scientific studies to prove it.

I lived it.

In my early twenties, my I neglected my health. I went though a bad break up, moved in with my parents after a few years of living on my own, and took up a bar tending job to finish my Psychology degree. I wasn’t exercising or eating healthy. I was just going though the motions until one day I looked in the mirror and didn’t recognize the reflection.

I blamed everyone else for not telling me what I looked like, although I would have probably bitten their heads off. I started to realize how long it had been since I wore something besides sweat pants and work clothes. I started to realize how crappy I really felt inside. I went to the gym thinking I would jump right back into the same exercises that I did with ease during my high-school lacrosse days and left 5 minutes later with my tail between my legs.

What happens next is most important….

I walked. I put on my favorite music and walked out the front door. I didn’t feel like it and I had every excuse in the world not to, but I did it. It was only for 15 minutes but I did it. And then I went again the next day. And the next. I didn’t drop an ounce at first, but it motivated me to eat a little healthier. So I did. Before you know it, I had a little pep in my step and felt like there was a light at the end of the tunnel. It took time and I had to keep the motivation alive along the way, but the simple act of moving myself from the couch to the street was the beginning of a beautiful journey to health and happiness.

Your Brain On Exercise


Endorphin release creates a feeling of euphoria. Endorphins counteract pain receptors and trigger positive feelings, much in the same way as morphine.

I felt HAPPIER.   When I came home from my walks, I felt more positive. I went from being disappointed that I could only last 15 minutes to excited that I made it 1 mile.



 An increase in norepinephrine enhances the body’s ability to handle stress, which aids in anxiety and depression.

I felt more RELAXED. I stopped blaming others. I stopped eating or sleeping when I was overwhelmed. Instead, I walked out the door and didn’t look back.


Self confidence

I started to feel more COMFORTABLE in my own skin a little more each day. I stopped dodging pictures and family get togethers. I started becoming more social with each day, and it felt good.


Sound Sleep

When you exercise, your core temperature rises. As you continue to move around, you stay warm. When you wind down at the end of the day, your core temperature lowers signaling your body that its time to rest.

I didn’t realize how badly I slept until I woke up RESTED.



You start to realize that what you are doing is inspiring those around you and that is THE BEST FEELING IN THE WORLD!

I felt INSPIRED to share my healthy lifestyle with my loved ones which empowered me to keep going.



Regardless of what “moves” you, you will experience these wonderful things when you begin a healthy exercise regimen. So what are you waiting for? Get up and GO!


single step.jpg


Overnight Oats

Meal prepping for breakfast can be challenging if your looking for a change. Sometimes I get into a “hard boiled egg” rut when looking for a quick grab and go meal in the morning. “Overnight oats” has been a tasty solution which gives me great energy and keeps me satisfied well until my next meal or snack.


Easy Recipe:

1 cup Unsweetened vanilla almond milk

1.5 cups Rolled oats

.5 Chopped banana, ripe

.25 cup Fresh blueberries

1 scoop (or .5 serving) Vanilla protein powder

1 tsp chia seeds (optional)


Mix together in to-go container and let sit in fridge overnight.


…and just like that, you have a delicious breakfast ready to enjoy in the morning!


Champagne Salad 

This fresh, crisp salad is just what I needed today. Sometimes I get stuck in a salad rut, using the same ol’ ingredients over and over….and over. It makes me want to ban salads from my lunch forever! Refresh your palate with this fun combination of ingredients.

#2 Champagne Salad (minus the bubbly)

Toss all salad ingredients lightly or just drizzle the dressing over the salad. This is a very elegant salad; too delicate to chop and toss. 




Banana Apple Smoothie 

Who needs new recipes for the new year? I know I do! One of my resolutions is to try something new in the kitchen each week  day. I almost set the bar to just one new recipe weekly, but I thought why not take it up a notch?! Some simple drink recipes, some more involved meal recipes….its time to be creative. I need to jazz up my healthy menu and this is the perfect time to take on a challenge. I thought the least I could do is share with you! Stay tuned for the rest of the year to see what I come up with. 

Happy and Healthy 2016 to you and yours! 🎉
#1: Banana Apple Pie

A simple and delicious smoothie, perfect for a light breakfast or a snack. Be prepared to share; kids will love this, too!


Cheat Days

People couldn’t be more wrong when they say, “Well its easy for you, you’re in good shape.”
UM excuse you, it is not easy. I love junk food, wining and dining, and everything else that involves packing on the pounds. I am human, just the same as you.

When I was younger, I could eat pretty much anything I wanted and was able to stay slim. Food never made me feel bad either, I could eat a burger and go rollerblading 10 minutes later. Now I would feel sick.

When I hit my 20’s, my body changed and all of those calories stuck to me like glue. I could look at a donut and my butt grew a size. My flat tummy started to bloat and my upper body got “wide”. I needed to shape up because I no longer felt like myself. I eventually I figured out what worked for me and made it happen.

Don’t believe me?


It took a while to get through that. And a lot of hard work. But even still…….

Every once in a while, I hit a couple of days (or even a week) where I fall off the wagon. Maybe I have a birthday party to go to, dinner plans back to back, holiday festivities, a vacation, or just pure laziness and binge eating. Hey, it happens to the best of us!

*No judgement zone.*


The key is to realize what you are doing wrong sooner rather than later. You won’t see much of a difference while you are making the bad choices…it’s usually a few days after when your energy levels drop or you notice something a little different in the mirror. Unfortunately, the consequences aren’t worth the temporary satisfaction. It requires a lot more effort to take off a little extra around the waist than it does to put it on….and its not nearly as fun! Have your “cheat meals” and “date nights”. Go out with friends and live your life…you deserve it!! Just choose your days wisely, and “slack” in moderation. Don’t turn a cheat day into a cheat week!

What do I do when I find myself straying from my healthy lifestyle? I would be happy to share some advice:

*Drink tons of water.

*Eat a very healthy breakfast to start each day off right; take your daily vitamins.

*Start logging your calories in a journal, or on an app. One app that I have recently found to be extremely user friendly is “My Fitness Pal”. Logging your food intake for a few weeks just helps you stay aware of what you are actually eating. You will be surprised what a pointless bite here and there does to your calorie intake.

Here are some other useful health apps.

*Eat “backwards”. Have a nice, healthy breakfast each morning. For the remainder of the day, try to eat “backwards” or “European-ish”. What I mean by this is eat a hearty lunch, a few snacks in between, and a light dinner. I try not to carb load before bed! Opt for protein and veggies.

*Have your last meal 12 hours before breakfast the following day. Allow your body time to reset. For example: If eat breakfast at 8 am, have your last meal before 8 pm the evening before.

These are just a few tricks that work for me to quickly get myself back on track! I love living my healthy lifestyle, but I am far from perfect. I hope you can find something useful here, and please share you own tips! Always looking to add to the list. 🙂

Fall Green Smoothie

I blended a magical combination today! I love having green smoothies in the morning. Usually I go for my basic recipe, which you can find here.

I felt like something different today, but not to far from the norm. Sometimes just a few ingredients can make all the difference! I added a Fall twist with oats and a little cinnamon and BAM….deliciousness on the go.



1 cup unsweetened vanilla almond milk

1 frozen banana

1/2 cup frozen mango chunks

1 tbs ground flax

1 tsp chia seeds

3 tsp rolled oats

a few shakes of cinnamon

2 handfuls of baby spinach


-Not blending smoothly? Add a few more splashes of almond milk.

-You can use unfrozen fruit if you like. I prefer to use frozen so I don’t ned to add ice!

-When my bananas are getting old, I peel and freeze them in separate baggies for smoothies.

-Who has a Costco card? Costco has a WIDE variety of organic frozen fruits….including mango!


(Take me to the Original Green Smoothie)