You will hate what I have to say. At first, it will annoy you. Because when you are tired the LAST THING ON EARTH you want to do is move. But  I promise you it works. The more active you are, the better your circulation will be. And good circulation is “essential for energy because blood transports oxygen and nutrients―fuel for the cells―to the muscles, brain, etc.,” says internist Jacob Teitelbaum. Here are my four simple tips that work with my clients to gain energy by moving.


1- Find your favorite 2, 3, or 4 minute YouTube dance video. Mary and I like Beyoncé  and Justin Bieber. We look ridiculous, we can’t really follow along, but we crack up at ourselves from sucking so bad and we have fun.  After sitting at our computer for 4 hours staring at a screen and feeling exhausted we now feel happy and energized in only a FEW MINUTES.

2-Go outside for 5 MINUTES. Take a brisk walk and breathe the fresh air. Look at a tree. Smile at a human. Feel the sun on your face. It seems crazy that this can boost your energy but it does. Bonus: it will boost your mood too.

3-Play your favorite dance song and blast it. If you are at work, pop in ear buds, in the car–just go for it and sing the crap out of it even if you suck–in the house, crank it up and pretend you are 5 years old again. You’re kids will either join in or claim serious embarrassment. Either way, do it.

4-Do 50 Jumping Jacks with a friend/co-worker/student/dog/neighbor/bird/kid/grandparent/waitress…… I don’t know why but this simple act of a jumping jack with someone else just makes you laugh. Try not to pee. For real.

“We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day,” says researcher Tim Putz, PhD, also of UGA. My advice is to ditch all the above and as much as you don’t want to…..TAKE 5 MINUTES TO MOVE. And then smile, and kick some a–.



7 Day Eating Plan To Kickstart Your Summer Body—ALL RECIPES UNDER 5 MINUTES

Okay. The summer is here. And yes, that usually means getting into a bathing suit.(I know…., I know….) Here is your one week program (or longer) to kickstart your summer body! It is a mix and match meal plan that is so easy and yummy you can’t say no. Follow it. See how you feel. You should shed some pounds, lose some fat, SAY GOOD-BYE TO CRAVINGS, and most important….FEEL AWESOME. I mean, your energy should be going through the roof after day 3 or 4. Eat and drink only what is on this list for optimal results. ALL MEALS ARE UNDER 5 MINUTES. You can’t beat that.

1) DRINK 8-10 CUPS OF WATER EVERY DAY. Minimum. And I mean every day. Guys, look at this picture below. Water is not just water anymore. It can taste different every time when you infuse it….not too mention infused water looks GORGEOUS! Start your day off with water.(before your coffee or tea) And if you are drinking coffee try to limit to one cup with NO ADDED SUGAR( and that means those yummy sweet creamers too–aka Coffee Mate, Simply Bliss). Just add a little coconut, almond, or organic whole milk for creaminess or even try it black.  And tea is fine all day if it is organic and herbal but NOT a replacement for water.  Check out these recipes to make drinking water easier.  Also, use a straw. Sounds dumb but it works. I personally drink twice as much when I use a straw.

Infused Water 4 jars

2) DRINK THIS FOR BREAKFAST.  If you have a peanut allergy just swap out the peanut butter for almond, cashew or sun butter.

BEC Green Smoothie

OR, IF YOU PREFER TO CHEW YOUR BREAKFAST EAT THIS SUPERFOOD OATMEAL. You can also swap out this oatmeal for lunch or dinner. Yes, even dinner. It’s quick and easy and satisfying.

Superfood oatmeal Ingredients-blog

3) EAT THIS DELICIOUS WATERMELON FETA SALAD FOR LUNCH. It will take you 5 minutes and watermelon is in season and super sweet and juicy!

Watermelon Salad Blog

OR THIS DELICIOUS AVOCADO TOAST. You can swap this out for breakfast or dinner too.


4) EAT THIS FOR A SNACK IF YOU GET HUNGRY. Either between breakfast and lunch or lunch and dinner. Slice an apple very thin and sprinkle with cinnamon. Or, if you are a salty person, buy some Organic Popcorn with sea salt and have up to four cups. We also like the brand Skinny Pop.

Buddha popcorn

5) EAT THIS KALE SALAD FOR DINNER EVERYDAY.   If you’re dying for a little extra something, grill a piece of wild caught salmon or some organic chicken. FYI:this will take you over the 5 minutes and bring you up to 10 minutes. Season fish or chicken with turmeric, cumin, red pepper, pink salt, pepper, cinnamon, and olive oil. Portion for meat or fish should be about the size of your palm. If you grill the chicken, make for 3 or 4 nights so you only have to grill twice. For the salmon, I recommend grilling every other day for best flavor. OR, swap this salad out for the avocado toast shown above.



6) DESSERT. I would try to limit to every other night or every third night if possible.  Your sweet tooth will love this chocolate pudding. Try not to eat all of it.(this will be harder than you imagine. You can get mad at Rachel for that. She’s the evil one who found this recipe.)  It makes four servings. If you must, have two servings. OR……take a cup of any organic berries and add some coconut milk, sprinkle cinnamon and drizzle honey for a treat.



This meal plan ranges from 1400-1800 calories per day depending on what size portion you eat. If you want less, just cut out the dessert. By the end of the week you should feel sooooo good. After these seven days, you will have NO processed foods, no added sugar and artificial sweeteners you should have: crazy amounts of energy, be able to focus and think more clearly, shed some weight, have clearer skin and just feel much better in every way. So grab that bathing suit and feel great about yourself!


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My latest addiction. Hot, energizing and delish.

Brewed Cacao blog

As Mary and I sat at Millie’s Living Cafe, our favorite place to eat in town –with work piled up to our ears–our computers and papers sprawled out taking up way too much space in this little cafe, our friend Dave (and owner of this amazing vegan restaurant) became our knight in shining armor.  He whisks up to our table (desk) and is carrying a french press and (trust me) we were immediately excited about some caffeine! As he started pouring we smelt something different in the air. This was NOT coffee. And so he began….telling us about this warm liquid. Brewed Cacao. He asked if we wanted some coconut sugar and coconut milk in it, we said no. We wanted to try it plain to get the true unadulterated flavor, even though we thought it would be extremely bitter and possibly a little nasty because we have tasted raw cacao (soooooo good in smoothies) and it is pretty darn BITTER. Not to insult this kind gesture, we take a sip. And then another. We giggle. Smile. Finish our cups. Then, we actually begged for more. It’s not just the flavor we loved, it’s how it made us feel. ENERGY. From what? Well, there are only small traces of caffeine so it’s not that. But whatever it was, we left there with a bag  for ourselves and a few more for gifts for our clients. We have had a cup every afternoon since.

So when I sometimes hit a 3pm Slump…..I brew up a pot. Even my 11-year-old has a cup with me. I just add a touch of organic milk to his cup and he feels all grown up like he’s having coffee with Mom.

crio bru brewed cocoa

So what is this stuff?

Crio Brü is brewed drink made from 100% cacao beans (also known as cocoa beans), roasted to perfection. Named after the most prized of cacao beans, the Criollo, Crio Brü will astound your taste buds with its complex chocolaty flavors and subtle aromas which come right from the cacao bean itself! It is 100% natural and 100% pure.

Crio Brü is the ultimate superfood. It is low in calories and contains no sugar, no fat, no dairy, no sodium, no cholesterol and practically no caffeine, yet is extremely high in antioxidants, theobromine and a host of other vitamins and minerals.

Crio Brü is both a new drink and an ancient one. Ka’kao was an everyday drink of the kings and peoples of the great Incas, Mayans, Olmecs and Aztecs for hundreds of years, but was changed when the Old World met the New. The incredible health properties of cacao are currently lost in the process of making modern chocolate, but with Crio Brü, they are preserved.

Happy Brewing…xoxoxo

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Hate Kale Salad?………not anymore.



Kale salad. When we talk about kale people are usually a lover…..or a hater. “that’s my favorite salad” —-  “I’ll never eat a kale salad”—– “I only eat kale when it is cooked to death and you add bacon fat!”—– “I don’t even know what kale tastes like, and I don’t plan to find out.”  We have heard it all. Personally, I didn’t even know what kale was until 10 years ago when I went to nutrition school so obviously I had never tasted it. Fast forward 8 years and I was hanging out with Mary and she introduced me. To my addiction. And it is a true addiction. I actually crave it. I know you may think I’m insane right now (which of course is true…..) but I promise this very well can and probably will happen to you. Why? The energy, the TASTE, the simplicity. Get ready——–to fall in love.


People…..if you don’t chop your Kale really fine it will be bitter, really hard to chew, and you won’t like it. Many restaurants serve it without chopping it super fine and that is one reason Kale salad gets a bad rap. Our favorite type of Kale is dinosaur kale, AKA Lacinato Kale. HUGE TIP: To soften your kale so it is tender, dress your greens (only the greens) about 1 hour prior to eating. You gotta go for it. Honestly, your kale loves a good massage. Add your toppings immediately before eating.

Simple Blonde Dressing Blog

You need to keep the dressing simple. Make a big jar of this and use it on all your salads. I must warn you….this salad dressing doesn’t taste amazing alone—BUT–it is just the perfect combination to enhance your beloved Kale salad….Among many others.


What girl doesn’t want the perfect accessory? Well just like you pick out your favorite pair of shoes, earrings, and handbag….our salad is the same. We MUST accessorize it. We crush these beauties and sprinkle on top. We don’t stop there.


Yup. The sweet and salty combo is a must. If you are not a raisin lover then add some cranberries or dried blueberries.


Now it’s getting pretty darn yummy. This local feta will add the perfect kick. We love feta because it has a big bang of flavor. If you can find a local farmer you will be in heaven. You’re next best bet is buying it in the brine (the liquid) so it will be moister.


Lastly(almost)….grab some hemp hearts and sprinkle all over the top. These lil guys add some good protein and the perfect nutty flavor to your Kale Salad. Sometimes I feel the love of a squeezed orange wedge or two on the top. If you are still intimidated watch this viddie and see how easy it is to make this.


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