Fit4Health

STOP SCROLLING! The Food Pyramid is back...and it got flipped! We finally got it right America!

✅ 1) Start with protein at every meal
Chicken, fish, eggs, Greek yogurt, tofu, beans, lentils, tempeh. Pick one.

✅ 2) Add color
Aim for 3 servings of veggies + 2 servings of fruit most days. (Frozen counts.)

✅ 3) Choose whole grains on purpose
Oats, brown rice, quinoa, true sourdough, potatoes. Skip the “pretend grains” that come in shiny packages.

✅ 4) Upgrade fats, don’t fear them
Olives/olive oil, avocado, nuts, seeds. (Yes, fat can belong on a healthy plate.)

🔥 Try this “Real Food Plate” formula today:
Protein + 2 colors + fiber carb + healthy fat
That’s it. No tracking apps required.

Save this for your next grocery run and share it with a friend who still thinks healthy eating has to be complicated. 💛

Welcome to 2026!! If your body feels different lately, you’re not broken. You’re just in a new season. What worked at 28 often doesn’t work at 42, and that’s normal. This year, we stop doing ‘more’ and start doing what’s aligned: protein, strength, stress, sleep, and habits that fit real life. Small steps. Lasting change.

I stepped away from my business for a while to take care of my own health and life. It was not an easy decision, but it was the right one, and I had some amazing people walking beside me during that season.

Now I’m back with a clearer focus. I’m here to support busy adults over 40 who feel stressed, low on energy, and stuck with their health or weight. My approach is not about perfection or quick fixes. It is about small, realistic changes that actually fit into real life.

If any of this sounds like you, I want you to know you are not behind and you do not have to do this alone. You are allowed to start again, even if you have started many times before.

Over the next few weeks I will be sharing more about my updated programs and simple ways to feel more like yourself again.

If you want to follow along, stay connected here and share this with someone who might need to hear it too.

I stepped away from my business for a while to take care of my own health and life. It was not an easy decision, but it was the right one, and I had some amazing people walking beside me during that season.

Now I’m back with a clearer focus. I’m here to support busy adults over 40 who feel stressed, low on energy, and stuck with their health or weight. My approach is not about perfection or quick fixes. It is about small, realistic changes that actually fit into real life.

If any of this sounds like you, I want you to know you are not behind and you do not have to do this alone. You are allowed to start again, even if you have started many times before.

Over the next few weeks I will be sharing more about my updated programs and simple ways to feel more like yourself again.

If you want to follow along, stay connected here and share this with someone who might need to hear it too.

According to some studies, our brains have the capacity to store up to 2.5 petabytes of data - that’s the equivalent of three million hours of television shows!

Sure you do! The traditional forward lunge is a good move but gets boring. Try these variations to re-energize your workout.

Lunge Jumps

-Start by standing tall with feet together.

-Lunge forward with the right foot.

-Jump straight up, propelling the arms forward while keeping the elbows bent.

-Land in a lunge with the opposite (left) leg forward and repeat.

Curtsy Lunges

-Start by standing tall with feet together.

-Step the left leg back behind the right, bend the knees and lower the hips until the right thigh is almost parallel to the floor.

-Tip: keep the torso upright and the hips square.

-Do 10 reps and repeat with the right leg behind the left.

If you are interested in working with me privately to achieve your health goals, please schedule a free 15 minute consult! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=214854&require_offering=true&offering_id=20565

Will all of this newfound expertise and awareness surrounding the food we eat, where it comes from, and what effects it can have on our bodies and the planet, where does that leave us in terms of the next generation?

A controversial aspect of both the vegan and plant-based lifestyle is that which asks if it’s fair or not to impose on children a diet they understand little about - nor one they could be expected to comprehend. In terms of the health benefits, however, not only does it make SENSE to feed our children a whole-food, plant-based diet, but it actually is preferable to including meat in any way in the food we give them.

Ensuring they don’t develop a taste for animal products or dependency on the meat industry as has happened with previous generations is of the utmost importance if we want to pass this beacon of health and sustainability on to our children.

Do you already, or would you consider feeding your kids a plant-based diet? We’ve love to hear from you!

Here’s a great article from ForksOverKnives on the subject: https://www.forksoverknives.com/diet-children-and-the-future/

If you are interested in working with me privately to achieve your health goals, please schedule a free 15 minute consult! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=214854&require_offering=true&offering_id=20565

What’s a smell or aroma that triggers a memory for you? Share in the comments!



If you are interested in working with me privately to achieve your health goals, please schedule a free 15 minute consult! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=214854&require_offering=true&offering_id=20565

Bodyweight circuit training can have a major impact on the body's metabolism by burning more calories when your body is at rest! This is referred to as the afterburn effect.

Everything we do requires energy… even sleeping uses energy in the form of calories to continue body functions such as respiration. The more active you are, the more energy you need. However, the afterburn effect (or EPOC, excess post-exercise oxygen consumption), refers to oxygen consumption following a workout.

Even short bursts of intense activity can boost EPOC! The key is to perform bodyweight moves at 70-85% of your max heart rate.

If you are interested in working with me privately to achieve your health goals, please schedule a free 15 minute consult! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=214854&require_offering=true&offering_id=20565

We’re not all lucky enough to have a vegetable patch or crop of fertile land to grow our own veggies, but the good news is it still proves a lot cheaper to maintain a plant-based diet in favor of eating animal products.

Fruit and vegetables, beans, lentils, nuts, seeds, and other plant-based staples are simply cheaper, and if you do it right and purchase from local farmers or organic markets, your money will go straight back into the local economy! This is hugely favorable to shelling out hundreds of dollars a year to unknown international meat and dairy companies, whose products are as untraceable as they are costly!

Check out this great article on the prices of creating plant-based dishes compared with meat-based ones:

http://ucdintegrativemedicine.com/2015/03/cheap-or-expensive-the-real-truth-about-plant-based-diets/ .NZE2JzU

If you are interested in working with me privately to achieve your health goals, please schedule a free 15 minute consult! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=214854&require_offering=true&offering_id=20565

Short term memories only last 20-30 seconds!

Bodyweight workouts offer a number of benefits. When you’re ready to take your workout to the next level, try these tips to increase the level of difficulty:

-Change the amount of leverage in an exercise, for example, elevate your feet for a standard push-up

-Perform the exercise on an unstable platform, such as performing push-ups on a basketball

-Modify the range of motion in an exercise, for example, squat deeper

-Incorporate unilateral movements such as a one-armed push-up

-Add isometric pauses during the exercise, for example, hold for a few seconds at the bottom of a push-up

If you are interested in working with me privately to achieve your health goals, please schedule a free 15 minute consult! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=214854&require_offering=true&offering_id=20565