Holiday Giveaway!

Today we are having a trivia give away! The first four individuals to answer the following questions correctly will receive a coffee gift card to either Dutch Bros or Starbucks, your choice. In addition, you will receive one free sample of my healthy coffee, which is discussed in the blog post mentioned in question 3. Each coffee gift card will be $5 and I will ship all items at no cost to you. Merry Christmas Everyone!!

All answers to the questions below can be answered by going to My Blog!!

  1. What are four of the health benefits you may achieve from the Thrive Three Step Process?
  2. What recipe was shared on November 5, 2018?
  3. In the “Ask yourself “what’s in your coffee”” blog post, what three benefits are specifically discussed in the featured photo?
  4. What was discussed in the blog post on June 18, 2018?
  5. How many lbs. had I lost by June 16, 2018?

Have fun everyone!

Creamy Parmesan Ranch Dressing!!

I found the perfect ranch dressing recipe! Some of the ingredients are not KETO so I adjusted it some to make it KETO and it turned out perfect. Making your own dressings at home will help you avoid consuming any fake filler ingredients that are bad for your health. No matter if you choose the KETO recipe or not, both recipes are free from the fake filler ingredients that store bought items have. Here is the original recipe link for those who are not KETO: Creamy Parmesan Ranch Dressing!

Here is the KETO version of the recipe:

1/3 Cup: Heavy Cream

2 tbsp: Dried Parsley (I was out and used fresh Parsley, turned out great)

1 & 1/2 tsp: Fresh Dill (you can use dried but in my experience fresh delivers a better taste)

2 tsp: Garlic Powder

2 tsp: Onion Powder

2 tsp: Dried Onion Flakes

1 tsp: Ground Black Pepper

1 tsp: Dried Chives

1 tsp: Sea Salt

1/4 tsp: Thyme

1/2 Cup:  Avocado Mayonnaise

1/2 Cup: Sour Cream

1/2 Cup: Parmesan Cheese

1/3 Cup: Half & Half

Combine all ingredients and refrigerate until ready to serve! I like to refrigerate this mixture overnight to allow all the flavors to blend together.




Be a Healthier You!

As soon as you see this post, I know what you will be thinking. “Another individual selling something that doesn’t work, great!!”. Actually, it’s quite the opposite. The THRIVE Three Step system is a premium nutrition program that helps reset your system and improve your health. I didn’t want to get involved in this program because I didn’t want to start something I knew wouldn’t work; except, I didn’t actually KNOW that it wouldn’t work. Out of complete exhausted desperation for energy I decided to try it one day. What could it hurt, it was an eight week program. If it didn’t work than I could quit it in eight weeks, no harm, no foul. Within three days of starting the program, I had full energy plus more to spare. First thing in the morning the pills and shake are taken on an empty stomach and then the DFT (Derma Fusion Technology) is placed on your skin.


Below is a breakdown of the benefits in each of the three steps. If you are interested I will have a promotion in December for a free sample of the eight week program. I will gladly send these samples to you so that you may try out this amazing program. Please contact me and I will gladly get your info and send you a sample once I have them available. I will only have enough samples for 10 male formula samples and 10 female formula samples.


When taken as part of the THRIVE 8-Week Experience – in conjunction with the THRIVE Premium Lifestyle Capsules and the THRIVE Premium Lifestyle Shake Mix – DFT promotes clean and healthy weight management and an overall healthy lifestyle. Individuals following this plan will experience ultra premium results, with benefits such as improved health, wellness, and fitness, as well as, weight management and nutritional support.


THRIVE W/M (capsules) is a premium formula and a premium approach to your daily lifestyle. The result of scientific research and years spent perfecting the formula, THRIVE W/M is the only premium lifestyle capsule of its kind. THRIVE W/M is about reaching for more and achieving more, each and every day. Formulated for every man and women who’s thriving for the ultimate daily lifestyle, our premium grade naturopathic formula of Vitamins, Minerals, Plant Extracts, Anti-Oxidants, Enzymes, Pro-Biotics, and Amino Acids is the first and only Ultra Premium Formula ever developed. Live more, be more, experience more, THRIVE for more with THRIVE W/M.


THRIVE Mix is the finishing touch to the only Ultra Premium Product Line available – THRIVE. This ultra micronized mix was perfectly designed to complement our THRIVE Lifestyle Capsules and DFT. Our blend of Vitamins, Minerals, Plant Extracts, Anti-Oxidants, Enzymes, Pro-Biotics, and Amino Acids is the first and only Ultra Premium Mix ever developed. THRIVE Mix, combined daily with the THRIVE Capsules and DFT, completes a premium lifestyle and creates a premium you. The saying “not all shakes are created equal” is proven true by our ultra micronized Premium Lifestyle Mix, which is in a category all by itself. Live more, be more, experience more, THRIVE for more with THRIVE Mix.


For more information please follow the link provided here:

Combat The After Dinner Bloating!

Bloating is when you belly feel swollen or too full after you have eaten a big meal. On Thanksgiving it is easy to over indulge on an extra piece of pie or your mom’s signature holiday dish. My favorite dish is my mom’s Green Bean Casserole. Although, this year my mom made a veggie chicken Tater Tot Casserole that turned out amazing. It came in a close second to the Green Bean Casserole this year. With so many delicious dishes it was easy for me to eat too much. I decided to share with you a few ways that you can combat the after dinner full belly. I chose to take a walk and it was a great help.

Happy Thanksgiving

Thanksgiving day is set aside as a reminder to each of us to recall the many reasons there are to be grateful whether it be the family that we have around us or the many good things that may have happened to you throughout the year. Thanksgiving is more than the gathering of friends and family it gives us time to ponder on the lessons we learned, the great memories we made, and the family and friends who came into our lives. May the good things in life be yours in abundance this Thanksgiving and for the years to come.

If you are looking for an amazing dessert recipe try this pumpkin pie recipe. It is amazing!

Pumpkin Pie Recipe: Made with Honey

Having a Little Fun!

Making sure you take the time to relax and have fun may help improve your overall health in many ways. Have you found something fun that you enjoy doing? I enjoy blogging! Blogging is a way for me to help others by presenting health tips and healthy recipes. With all the unhealthy foods and drinks bombarding us on a daily basis, it is fun for me to provide a little encouragement to help all of you become a healthier version of yourself. Now, let’s talk way’s that fun can help improve your health.

  1. Reduced Stress – the stress hormone called Cortisol can spike to unhealthy levels when we remain stressed for long periods of time. Cortisol can cause us to gain weight and hinder our body’s ability to fight off an infection or to heal itself after an injury. So take the time you need to relax and have fun, if you do you will find that your Cortisol levels will decrease, which leads to…
  2. Increased Serotonin – Serotonin helps regulate our sleep patterns, memory, body temperature, and mood. This means that doing something you enjoy helps naturally regulate your body’s Limbic system and your brain.
  3. Improved Ability to Cope – While stress is unavoidable, taking time to have fun and relax will help you better deal with the stress when a negative situation arises.
  4. Boosted Energy – Stress and pain are both physically exhausting so if you make sure to relax and have fun you will start to feel less tired and emotionally drained.
  5. Improved Memory and Concentration – This is something I struggle with on a daily basis because my job is stressful and emotionally draining on most days. By making sure I take time for myself, whether its a bath in the evening or a run at the gym (both things that I very much enjoy), I am able to decrease my stress and improve my concentration and memory enough to get me through the next work day. Thank goodness we have the weekend so that we can fully recharge to face another week.
  6. Improved Connection with Others – Forming meaningful relationships with those around you may be something that helps you recharge. I am an introvert so I recharge by having alone time but I also enjoy spending time with family and friends on occasion. No matter if you are an introvert or an extrovert you will find that taking a moment to spend time with friends and family will help decrease stress. This is because you will form a sense of connection, belonging and usefulness.
  7. Improved Sleep – Laughing, playing, relaxing and participating in your favorite activities can help increase your serotonin levels and as discussed above this may result in improved sleep patterns. Getting a good night sleep is very important to being able to face negative situations with less negative results on your health.
  8. Increased Positive Thinking – When you are stressed and exhausted it is easy to look at the negatives in life. Doing so will result in increased exhaustion and negative thoughts. If you take the time to relax and have fun two major things will happen, (1) you will have something to look forward to which will improve your mood and increase positive thinking and (2) you will start to look at the positives about the stressful situation without even realizing it.

Altogether we see that taking the time to have fun and relax can result in many positive benefits to your health. What are you going to do to have fun this week?



Workout Mistakes to Avoid

Posture is important when you are doing your gym routine. Take care not to have “gym slouch” while you are working out. When you back is rounded it doesn’t receive enough support which can cause muscle and skeletal injuries. Gripping too hard on your equipment can contribute to poor posture, so make sure you don’t grip too hard and make sure to pull those shoulders back and keep your back straight.

Catching up on your reading during your elliptical/treadmill workout you may not be getting the best benefit out of your workout. You should focus on your workout to receive the best benefit. If you must read, then take breaks from the reading every couple minutes, and speed up your workout and directly focus on the workout for three minutes. On the flip side don’t believe that cardio is all you need for a workout. Cardio is excellent but cardio does not active all the muscles in your body, some weight training will help activate those remaining muscles.

DON’T walk with weights! Walking with weights on may seem like the best way to get some weight training in but it compromises your stride. Walking with weights causes you to lean forward and it stresses the muscles in your quads, shins and ankles and this can cause stress fractures. Keep you weight training and your cardio separate.

DON’T rush your reps! Completing your repetitions fast can cause an increase in your blood pressure and raises your risk of joint injury. To get the best benefit out of your repetitions, take your time. The most benefit comes from the length of time your muscles are being worked, not the amount of reps you do. This goes right along with assuring that your machines are adjusted properly to your height.

Ab workouts can be difficult and, for some, the last workout you want to do. It is important not to skip your ab workout. It is difficult to properly work your abs. Take time to focus on the muscles you are working to get the best benefit. Another common workout is the Lat Pull-down. When completing a Lat Pull-down don’t lean your head forward and pull the bar down behind your head. This is very dangerous and can cause injuries to your neck and spine. To avoid this, make sure that you pull the bar down in front toward your chest.

DON’T stretch cold muscles! Stretching your muscles before working out may put you at risk for pulled or torn muscles. Also, don’t bounce while stretching. This increases your risk even further for torn muscles. Always stretch after your workout. Stretching out after your workout can help decrease the rush of lactic acid to your muscles, thus resulting in a decrease in muscles soreness.

Over the years, exercise has evolved. Exercises done years ago may have been researched and found to be more harm than good. Make sure that you research a routine that works best for you and your bodies needs. Researching the proper exercise routine will help you stay out of the rut. But, be sure not to take on too much too fast.

Warm-up and Cool-down is important. A warm-up will bring oxygen and increased blood flow to your muscles which will decrease your risk of injury. A cool-down will help prevent a rush of lactic acid to your worked muscles.

The most important thing to remember while you are exercising is to drink plenty of water. Muscles need plenty of water to contract properly, so if you don’t drink plenty of water you could risk muscle cramping. Drinking plenty of water and keeping your electrolytes up will help decrease your risk of this happening.

Out of all the advice I can give you I would highly recommend making sure you have fun with your exercise routine. Mix it up! An exercise routine does not have to be boring. By mixing up your routine every few weeks you can avoid becoming bored with your routine and you are more likely to stick to it.


Zucchini Chicken Enchiladas

Enchiladas! For me that word says “delicious”. Before going to a low carb diet, burritos, enchiladas and pasta were my go too’s. I miss them, but I have found some great substitutes.

My favorite substitute is zucchini. It is delicious and very low in calories. One cup of sliced zucchini is only about 19 calories. Replacing your noodles or burrito/enchilada wraps with zucchini will reduce carbs and reduce the calories consumed.

Did you know that you can eat zucchini blossoms? This is something I recently learned. Zucchini blossoms have many needed vitamins in them such as A, C, E and K. There are also minerals such as zinc, magnesium, manganese, potassium, copper and calcium. In other words zucchini can help maintain a healthy immune system.

Try this amazing recipe, while I substituted the chicken with veggie chicken and cauliflower, it was still amazing and my husband, who got the what the recipe called for agreed: