Comfortably Chubby | 3 Steps to improving your body image

Monday, July 17, 2017 Last week while hanging out by the pool, a new friend, Katie, and I got to talking about body image, how we grew up, and our own habits. Katie is beautiful and full-figured. She exudes confidence in her body. Katie told me she enjoys her lifestyle – especially eating and drinking (and…

Learning to love the journey

Monday, June 26, 2017 Growing up, my mom always called me her “journey girl.” Then I got to college and had to get to class, keep up with the other hyperactive dietetic students, and juggle school work with an active social life (good ol’ University of Dayton memories). For a while, life became less about the…

HALT: A tool to head off emotional eating

Monday, June 5, 2017 It’s Friday night, you made it through another busy week… Time to celebrate. So often our celebrations include food and maybe an adult beverage or two. Nothing says “happy birthday” like cake, “thank you” like a bottle of wine, or “I love you” like chocolate candy. For many of us, food…

Sometimes it’s a simple solution

Monday, May 15, 2017 There are so many diets, research articles, and ideas it can become overwhelming to try and choose the healthiest diet for you and your family. Kristen and I have talked about many different diets, and you know it’s our well-balanced mission to help people ditch the diet mentality and make it simple. …

3 healthy leadership tips for a more motivated team

Monday, May 1, 2017 Like many of you, Christina is a busy professional who is in a position of leadership. She was a pretty healthy gal before she started coming to see me, but she wanted to do even better, especially as a leader in the office. Her wellness WINS are highlighted below. Her story is a reminder of how…

Do first what is most important

Sunday, April 16, 2017 I originally heard this phrase, “do first what is most important,” from pastor Kendrick Vinar at Grace Church. It applies to all parts of life.  Especially important when we are distracted by shiny objects all day, every day. (Yea, I’m looking at you Pinterest and my shiny new iPad) Often, folks…

3 steps to flip upside down eating

Monday, March 20, 2017 It’s Monday morning, you’ve decided this is the week, “I’m going to be healthy and lose weight!” You start with a fruit and vegetable smoothie, a handful of 7 almonds for a mid-morning, a tossed salad with grilled chicken and light dressing at lunch, and a piece of fruit in the afternoon. Then…

What does my sleep routine have to do with my weight?

Monday, March 13, 2017 How much sleep you get, how you wind down at the end of the day, the quality of your sleep, and how you wake up in the morning has A LOT to do with your weight and general well-being. Don’t take it from me! Here is more information from Health Ambition on how…

4 steps to make Mondays awesome

Monday, Mar 6, 2017 I love that moment when I tell people that Mondays are my favorite day of the week… If I could read minds, I’m guessing their thinking, “there’s something wrong with this girl,” or “she must be on something.”  As the story goes, in 2009, when I started Well-Balanced Nutrition (the first…

Please stop ‘shoulding’ all over yourself

Monday, Feb 20, 2017 Last week, one of our tribe members told me “I think I’ve lost my mojo, I just have no motivation!” She’s been working long hours from 7 AM until after 5 PM. She states “I should do some activity in the evening, but I just have no motivation.” I replied, “please don’t should all…