☀️ The Secret Behind Summer Cravings

Hi my beautiful friends,

Ever notice how your body naturally craves more fresh, raw, hydrating foods in the summer? That’s not just a coincidence.

These foods have a cooling effect on the body—like an internal air conditioning. Their lightness, along with the high water, fiber, and vitamin content, helps your body stay balanced in the heat.

And since you’re getting more natural energy from sunshine and time outdoors, you don’t need heavy, dense foods to keep going. Light, hydrating, and fresh is the key for feeling your best this Summer.

That’s why summer is the perfect season to build bright, refreshing foods into your routine. One of my favorites, and easiest ways is a big salad. Just toss together a base of some leafy greens, crisp veggies, tomatoes from the garden, herbs, and a light dressing for a meal that cools you from the inside out.

Add in different proteins like beans, seeds, tofu, or grilled fish—and don’t be afraid to grab a new veggie from the market to play with.

Here’s a simple salad-building formula:

🌿 Leafy greens like romaine, arugula, kale, spinach, or a mix
🥒 Veggies like cucumber, radish, tomatoes, sprouts, and carrots 
💚 Herbs like mint, parsley, or basil
🌱 Protein like chickpeas, tofu, grilled chicken, fish, shrimp, and seeds
🍋 A light dressing with lemon juice, olive oil, sea salt

Pro Tip: Pick up a new veggie at your farmer’s market and build your salad around it. Check out my recipe below!

🤸🏼🤓 Mind and Body Focus:

We spend most of the year moving fast—physically, mentally, emotionally. And it’s easy to get stuck in the same routine, either because it’s comfortable or because change feels a little scary. But doing the same things over and over can leave us feeling stuck and in a rut that is hard to get out of.

🧠 Did you know : fear and excitement actually feel the same in your body. It’s your mind that decides if it’s “scary” or “exciting.”

So what if you started calling it excitement instead? That little shift can open a door to something great.

What’s something you’ve always wanted to do?

✨ Try paddleboarding or kayaking
✨ Sign up for a dance class
✨ Explore a nearby town or trail to hike
✨ Learn to cook a new dish with your family and friends
✨ Or simply read a good book in the sunshine

It doesn’t have to be big—just new to you. Trying new things not only boosts your energy and mood, but it also helps you rely less on artificial boosts like caffeine and sugar.

Want to talk about it? Book a free chat with me HERE
New adventures = vibrant health, better focus, and more fun.

🥗  ONE OF MY FAVORITE SUMMER RECIPES

My Cold Slaw recipe is bursting with vibrant veggies and a crispy crunch that helps cool your body from the inside out. It’s simple, satisfying, and a perfect way to enjoy the warm Summer while staying cool. Make sure there are left overs! This is perfect for a BBQ or added into your Summer salad mix!

CRUNCHY CREAMY COLD SLAW

Stay cool, refreshed, and satisfied with every crunchy bite.

💛 Forward to a Friend

Know someone who could use a little sunshine and inspiration? Forward this to them—because health, joy, and adventure are even better when shared.

In health and joy,

Lighten Up: 4 Easy Homemade Dressings for Spring & Summer

Time to Lighten Up

Spring is a season of fresh starts, and that includes what’s on your plate. As the days warm up, our bodies often crave lighter, more hydrating foods—think leafy greens, crunchy veggies, juicy fruits, and cooling herbs. These seasonal foods are full of vitamins, fiber, and antioxidants that help support digestion, boost energy, and brighten your skin from the inside out.

One of the simplest ways to bring these ingredients to life? A light, homemade dressing. Each of the four below is full of fresh flavor and nourishing ingredients—and they take just minutes to make. Perfect for tossing with salads, drizzling over grain bowls, or dipping with veggies when you need a little something.

Here are 4 of my favorites! (Recipe link to them all is below)

Delicious Dijon Vinaigrette
A little tangy, a little sweet, this classic vinaigrette wakes up any salad with the zip of Dijon and a hint of maple. It’s rich in heart-healthy fats and works wonders with spring greens, roasted asparagus, or even spooned over grilled chicken or lentils.
Pro Tip: Make a double batch—it gets better as it sits!

Apple Cider Dressing
Light, bright, and a little zingy—this dressing brings out the best in crunchy spring veggies like radishes, cabbage, and snap peas. Apple cider vinegar supports healthy digestion and may help balance blood sugar, making this a feel-good favorite for everyday meals.
Pro Tip: Shake it up with a spoonful of tahini or mustard for a creamier twist.

Creamy Cilantro Dressing
Creamy, vibrant, and full of fresh herbs, this avocado-based dressing adds a silky texture and a burst of flavor to any bowl. Cilantro helps support detoxing , while avocado brings in healthy fats that keep you feeling satisfied.
Pro Tip: Try it as a dip for veggie sticks or spooned over grilled corn and black bean salads.

Sesame Vinaigrette
Nutty, savory, and a little bit sweet, this sesame vinaigrette brings an Asian-inspired flavor to your plate. Toasted sesame oil adds depth and flavor, while rice vinegar and a splash of tamari keep it light and balanced. It pairs perfectly with cucumber salads, shredded cabbage, or grilled tofu.
Pro Tip: Drizzle it over a bowl of quinoa, greens, and edamame for a quick, balanced lunch!

Let the Season Inspire You 

These dressings are more than just condiments—they’re little invitations to eat with the season and give your body the freshness and lightness it craves this season. As you start reaching for lighter meals, take a moment to pause, prep a jar of dressing ( make extra), and enjoy the beautiful simplicity of spring and summer food.

Which one will you try first? Or will you mix up all four and have them ready to go in your fridge? Let me know your favorite!

Bon Appetite,

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Give your greens a glow-up with these nourishing, seasonal dressings!

Reclaiming Your Energy!

You give so much—now it’s time for YOU to recharge!

Somewhere between taking care of everything and everyone, your energy got lost in the shuffle. Maybe you wake up already exhausted, rely on caffeine to push through, or feel drained before the day is even halfway over. If this sounds familiar, you’re not alone. Many women in the mid or later part of life experience energy dips that go beyond just “getting older”—they’re often a sign that your body needs deeper support.

The good news? You don’t have to run on empty. By understanding what’s depleting your energy and making small, intentional shifts, you can start feeling stronger, more balanced, and more like yourself again.

What’s Draining Your Energy?

Feeling low in energy isn’t just about how much you sleep (though that matters too!). Many daily habits and stressors quietly chip away at your reserves without you even realizing it. Here are some common culprits:

🔹 Yo-Yo Blood Sugar Swings – Skipping meals, eating too many refined carbs, or relying on sugar for quick energy can leave you crashing later.
🔹 Nutrient Deficiencies – Low levels of iron, B vitamins, magnesium, and protein can make you feel sluggish.
🔹 Poor Sleep Quality – Even if you get 7-8 hours, restless or light sleep prevents full recovery.
🔹 Emotional Exhaustion – Constant stress, over giving, care taking, and mental overload, drain energy just as much as physical fatigue.
🔹 Inflammation & Gut Health – A sluggish digestive system or chronic inflammation can make everything feel and work harder.

How to Refill Your Energy Tank—Naturally

Reclaiming your energy isn’t about quick fixes. It’s about supporting your body in a way that lasts. Start with these simple shifts:

✨ Balance Your Blood Sugar – Prioritize protein, healthy fats, and fiber at every meal to keep energy steady. A breakfast like my Rise and Glow Chia Pudding (see below!) is a great way to start the day.
✨ Hydrate with Minerals – Dehydration (especially low electrolytes) is a hidden cause of fatigue. Add a pinch of sea salt to your water or sip on coconut water for extra minerals.
✨ Support Deep Sleep – Turn off screens earlier, create a wind-down routine, and try magnesium-rich foods like leafy greens, almonds, or a herbal sleepy time tea.
✨ Protect Your Energy – Set boundaries with people, social media, and commitments that drain you. Your energy is precious—treat it that way.
✨ Move Gently, But Consistently – Short walks, stretching, or strength training can boost circulation and oxygen flow, making you feel more awake.

It’s time to put yourself back on the list. One small change can shift everything! When you take care of you, your energy rises for everything (and everyone) else. And that’s not selfish—it’s essential. 💛

Rest, Rejuvenate, and Recharge,

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Rise and Glow Chia Pudding

This easy, make-ahead breakfast is loaded with omega-3s, protein, and magnesium to fuel your body, support digestion, and keep your energy stable all morning.