Halloween is HERE, as we all start celebrating this weekend. The kids have their costumes and our 3 year old is so ready for trick-or-treating. 

With the mountains of sugar we already find ourselves surrounded by, why is it so important we talk about whole foods today?  Well over the years of coaching, working on a whole-food nutrition plan is #1 key to not letting sugar take over your Halloween season or your entire holiday season for that matter. 

We tend to always focus on what we "shouldn't" be doing, but this year, let's focus on healthier strategies to fuel our motivation and keep us on track this holiday season.   

Let's discover 5 reason to eat whole foods (you need this in your subconscious to keep you on track!)

Make it a great week! - Fran

P.S. One of my favorite recipe blog on pinterest: No Refined Sugar Pumpkin Energy Bites  - This one just looks yummy with all the apples we have this time of year Apple Mug Muffin

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It’s hibernation season…well for the bear at least AND maybe for a few of us humans too! Fall makes it all too easy to overeat, be sedentary, and take on a hibernation lifestyle just like a bear.

Then comes Halloween which brings about endless sweets and candy, then thanksgiving with one day planned all around food, and before we know it, it’s New Years Day and we are wondering 'how did I get here' feeling much heavier and uncomfortable, we start looking for the next program to save us from ourselves.

Well I’m here to tell you, you don’t need saving. You just need a few strategies to get you through this food filled time of year. Make it a healthy week! - Fran

Thanks to those yogurt commercials, we all understand the importance of the healthy little “bugs” for your digestive tract.

It’s so important to get probiotics from food and not just a pill. Probiotic pills are good, but food is so much more powerful for healing you from the inside out.

Probitics help digestive juices and enzymes to aid your stomach to digest the food, our small intestines to absorb the food, and our large intestines to eliminate the food. In this process, these probiotics build up our immunity towards disease. 

Here are 3 foods that will bring back balance to your digestive system. 

Make it a healthy week! - Fran

Happy October! As we are in the first week, we are all starting to think about what is right around the corner...the holidays!  

With the holidays approaching us, it's a time of year where a little more nutrition support and accountability will come in handy.  Today let's discuss how simple it is to get to the grocery store and know exactly what produce to buy to clean up the toxic load of your food that is knocking your immune system down behind the scenes, just in time for flu season.

I will share with you today 2 Must Have Lists To Create A Stronger Immune System....

Let's face it, the nutrients you feed your body will impact the amount of energy and vitality you will have to survive your day.

BUT, it's not easy to find healthier great tasting recipes that your family will love. Here are a few that my family loves.

It's important to always bring our focus to the season and eat foods that are in season. Two great benefits of eating with the season, are these foods are more affordable and nutrient-dense; meaning greater nutrition on your family's plate without the huge price tag.

Today I want to share with you 5 healthier fall recipes that can help with your comfort food cravings this season.

CLICK HERE FOR 5 FALL RECIPES  (note: when you get the popup to signup for dropbox, just click below the box "no thanks continue to view", if you are not a dropbox user)

 Make it a healthy week,

Fran 

It's that time of year when many of us are looking to clean up our diets, get serious with exercise again (or start for that matter), and just get back on track after our summer time fun. 

Fall is an excellent time of year to enjoy fresh and seasonal veggies; however, as many of you will incorporate more vegetables as you try to get back on track, be very particular about what type of salds you are eating.

Today let's discover 4 strategies you can use to increase the health of your salad. 

Don't eat salad? Well, it probably about time you start. Make it a healthy week everyone! - Fran

Have you been watching the summer Olympics?  Wow, what an inspiration it has been to enjoy the world’s greatest competitors achieving their dreams with my family .

So what can these extraordinary athletes with their triumph, achievement, strength, endurance, and pure athletic ability teach us about our own health? 

No, you don’t need their training regimen, but you need some of their dedication, outlook, and ability to focus on both short-term and long-term goals as well as the big AND small steps to reach them.

Discover 3 ways to think like an Olympian to improve your health...

NEWSFLASH: Symptoms such as gas, bloating, constipation, and diarrhea are NOT normal. 

These symptoms are how your body speaks to you.  If you are experiencing one or more of these symptoms, your immune system is compromised.  

Let's create a stronger immunity towards disease and daily discomfort using these 5 key nutrition strategies. 

These are non-negotiable, and as my dad would tell us growing up on the ranch as we complained about having to do very silly jobs "Cry all you want, but get it done!"

This is how serious these 5 strategies are..."Cry all you want, but get them done!" 

A billion dollar weight-loss industry is frustrating us more than ever as we can’t seem to keep the weight off!

The cause?.......... (as I went deeper into the last two weeks) when you just diet or do cardio to lose weight, you end up losing more muscle mass than fat.

To make things worse, when you restrict calories, your hormones shift and increases your appetite. It becomes a vicious cycle that leaves you defeated and depressed about your health. 

Much of this is physiology and you can't change it, but you can get physiology working with you if you know what to do. 

Today let's discover strategies to lose weight, that when practiced consistently, will give you a much greater chance at keeping the weight off!  

Let's Chat When You are Ready To Stop The Maddness

In Part 1 of this series, we learned how muscle mass will increase your metabolism [a good thing] and how just dieting alone or just focusing on cardio will put you on the fast track to yo-yo dieting [a bad thing]. 

If you missed Part 1, click here to watch it first.

Today, let's discover what happens to one particular hormone that will impact your chances of success on your next diet.  This hormone is known as the hungry, hungry hormone and it does plays a HUGE role in yo-yo dieting.