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Come get your dose of all things that will help you eat well, move well, think well, and BE well!

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Nutrition For Kids: Calcium

be well eat well kids Jun 23, 2020

Calcium is the most abundant mineral in the body. In fact, there is more calcium in the body, than all of the other minerals combined.  If nothing else, this should reinforce how essential calcium is for us to understand! The good thing is, calcium is found in so many healthy foods, like nuts, seeds, broccoli, yogurt, and more (note: it's a myth that the best calcium comes from cows milk!)  Just do a quick google search to find some other great food based sources of calcium.  

But even if you eat enough calcium, there are several processes that the body needs to go through in order to assimilate that calcium and make it "work."  First, we need to be able to digest the calcium. Then, we need to make sure we have enough Vitamin D to get that calcium from our  guts to our blood. Thirdly, we need to have enough fatty acids (polyunsaturated type) to get that calcium from the blood into the tissues.  So, essentially, it's a complicated mineral.


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Nutrition For Kids: Multivitamins

be well eat well kids Jun 23, 2020

Looking to "fill in the gaps" of your kids' diet? Want to help feed their body cells with rich sources of vitamins, minerals, and nutrients found in real, organic, food? Check out Catalyn Chewables from Standard Process. 

This multivitamin contains 12 whole foods, including carrot root, organ meats like liver, alfalfa, mushroom, and so much more. Here's a link to the full label so that you can see the full blend of whole foods included.  (clearly it's not a vegetarian or vegan product, but if that is of concern to you, the animals/foods are all raised in a humane, organic, free range farm up in Palmyra, WI). 

Listen in as I share why it's so important to not only eat, but supplement with whole food products, as the "whole is greater than the sum of its parts."  

It's time to counteract the effects of the S.A.D. (the Standard American Diet).  This is a product that I personally use and trust. It is cold processed, meaning the foods haven't...

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A Letter To My 2 Year Old White Daughter About Black Lives Matter.

Uncategorized Jun 11, 2020

This letter that you are about to read is a private message that I wrote to my (almost) 2yr old daughter.  I did not intend to share it publicly, but something was calling me to do so, and so, here it is.  Read it. Ignore it. Share it. Learn from it. But please don't hate on it.  Eliminating racism has to start in the home.  People are not born racist. They are taught it, whether intentional or unintentional.  I want her generation to "get it," unlike my generation, and generations before.   

Written on June 8, 2020

Dear McKinley,

You're not quite 2 years old, but today, you went to your first protest.  When you look back at the history books, 2020 is going to be a chaotic year.  We (America) are living in a deep wound of pain that began hundreds of years ago when black lives were seen as "less than."  People (white people) are finally banding together with our black neighbors, family, and friends to say enough is...

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Nutrition For Kids: Fish Oil

be well eat well kids Jun 09, 2020

Let me start by saying, yes. Yes it's most important for kids (and every human for that matter) to continue eating real, whole foods to get their vitamins and minerals.  However, sometimes we need extra help, and that's where vitamin and mineral supplementation comes into play.  

When I talk about supplementation, I am talking about food. I am talking about getting higher doses of a specific nutrient than you could actually eat. (I mean, who is going to eat a bushel of beets in order to get the healing benefit that their body needs? or who's going to eat enough liver, or other organ meat on a daily basis to get those essential vitamins and minerals?)  

So, in every lesson about supplements, I am actually talking about food.  I do not recommend synthetic vitamins (meaning they are man made).  I only recommend vitamins that are sourced from real, whole, organic foods.  

Today, I share with you about Fish Oil.  Listen in as I talk...

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Take your popcorn game to a healthier level, or not!

be well eat well May 07, 2020

Take a listen to my quick message about a favorite snack food, popcorn!  In this video, I'll play a little devil's advocate and teach you not only how to make your popcorn healthier (and easier), but also why you may NOT want to eat popcorn for your health. This way you can make your own decisions about your snack habits! 


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Quarantine Running: Virtual Running Clinic Discount

move well Apr 30, 2020

Join me! Use code QUARANTINE5K for 50% off. But don't wait, this discount expires May 1st, 2020!

Get lesson 1 for free at

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Food vs. Supplements vs. Herbs

eat well Apr 28, 2020


Have you ever wondered what the difference is between eating real food, taking real food supplements, and taking herbal supplements? 

Let me discuss with you how each one has it's own super power, and why the symphony of them all working together is so powerful.  

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Turkey Trot Bootcamp 2019


Join me for the 9th annual Turkey Trot Bootcamp! "Burn the Bird" before (or after) your Thanksgiving Feast with this 10 minute bodyweight workout!  This year's theme: Mantra, Movement, Meditation.

Mantra: My Digestion Flows with Ease

Movement: 10 Minutes (45 seconds of exercise, 15 seconds rest, x10)

  1. Gator Step with a Twist
  2. Walking Lunges with Overhead Reach
  3. Childs Pose to Pushups
  4. Kneeling Lean Backs
  5. Lunge Pulse to Knee (or toe, or jump) Right Leg
  6. Lunge Pulse to Knee (or toe, or jump) Left Leg
  7. Side Plank Hip Dip Right
  8. Side Plank Hip Dip Left
  9. Side Lunges
  10. Goal Post Arm Movement Flow

Meditation: Join me in a comfortable seated or lying down position for a guided visualization that will help prep your body for optimal digestion for your Thanksgiving feast! 

And since digestion is the name of the game this year, make sure you don't miss my top digestive tips from this past Tuesday At Two Facebook Live.   Stop carrying around Tums and learn HOW to help your body digest...

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Top 3 Tips To Reduce Your Cancer Risk With Food

be well eat well think well Nov 13, 2019

I'm going to let you in on a little secret.  Your body is powerful. It wants to heal itself. It constantly reminds us of this as aches, pains, and illness.  But often we don't listen until it's too late or the illness has become too debilitating. Today, let me share with you a small secret about food, and how important food is to heal us, and how we can use it to our benefit NOW, as preventative medicine, before we have to use it as treatment for disease.  

Every cell in your body, essentially, is made up of the food we eat.  What we eat has a direct impact on our health. So, how can we reduce our risk of certain diseases like cancer? The trick is to grow healthy cells on repeat. So, listen in as I share my top 3 tips to increasing your resistance to cancer. 


Tip #1: Reduce Sugar! Not only does sugar increase inflammation, but cancer cells thrive off of sugar! Listen in to the video for more details on this!

Tip #2: Increase your cruciferous...

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Always Have A Workout Plan

Uncategorized Oct 29, 2019

 Before I knew better, I would just got to the gym and hop on an elliptical machine, and flow down the row of selectorized weight machines (you know, the ones you sit on and they move in only one direction to work one specific muscle).  BORING!  But, that was what I knew. So that is what I did.  

After I got so totally bored with that, I ventured into taking group fitness classes. Back then, it was a mix between Hi/Lo dance aerobics, and Step classes (in the 1990s).  But the good thing was, I just had to follow along. Why? Because the instructor had the plan! I didn't have to think of what exercise came next. I just had to watch and repeat.

Then, early on in college, I became a group fitness instructor, where I learned that for every class I taught, I needed a plan! If I didn't know the kickboxing moves that came next, or what water aerobics exercises to do with the music, I felt like I was gypping out the class of their workout, and the 45 minutes...

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