Health Topics

Supplements; Should you take them?

Hi, friends! 

First, I should start by apologizing. I haven't written a blog post since April (OOPS!!). On the other hand, I should be thanking you for keeping me so busy that I haven't had time to write a blog post!! Either way, I'm back! 

A few weeks ago I asked my followers on Instagram what they would prefer to read; recipes or health topics, and the results came back ALMOST split down the middle. So, I'll do both! 

This week will be a health topic and next week will be a recipe. 

So, let's talk about supplements. Recently, I have had many new clients start their coaching program with me and I would say about 50% of them had been taking anywhere from 6-12 different supplements every single day. Depending on your current regimen, this may seem normal or crazy. In my world, this is nonsense, but it is exactly what the marketing teams of supplement brands are hoping for. 

If this is you - don't feel bad, and definitely don't panic. Everything is FINE. But I want to discuss some tips to choosing when to supplement and when not to supplement. 

Here are my beliefs on supplementation... 

1. If you can get it from your food - do that. 

2. If you 100% cannot get it from your food- supplement it. 

3. Don't purchase a supplement just because your friend said it helped her or because you read an article in a magazine and decided it was the answer to your prayers. 

Keep in mind that your body has to process supplements just like any other man-made product. Taking too many supplements, especially if they are of poor quality, can be extremely toxic and hard to process. This creates extra work for your liver that is likely unnecessary. So, THINK ABOUT IT before you start tossing back vitamins and supplements like they are candy. If you don't know, ask someone who does! 

I have come up with a common list of supplements, along with my thoughts about their necessesity. Compare this to your list of supplements and take a close look at what you are taking, or not taking. If I can be of any help, shoot me an email! That's what I am here for. 

1. Probiotics 

  • Love them! As long as you are taking a high quality brand, these can be extremely helpful for your digestive and immune system. Check out my favorite brands here.

2. D3

  • Most of us are on the low side of vitamin D, and this is one of the few vitamins we cannot get from our food. I personally take a Raw D3 supplement daily, and you can check out my favorite brand here.

3. Iron

  • Most of us can get adequate iron from our food. Beets are FULL of iron, along with many other plant-based foods! I recommend trying to incorporate new foods prior to turning to supplements, as it will be easier for your body to process and absorb. 

4. Multivitamins

  • I know this may seem "normal," but I strongly disagree with the concept of taking a multivitamin. If you have the ability to make smoothies, salads, and nutritious meals, you should not need to supplement with a multivitamin. 

5. Vitamin C

  • This is widely available in plant-based foods. 

6. Magnesium

  • If you are deficient, I would recommend taking liquid trace minerals, as it will be easier to absorb than a capsule form. You can see my favorite brand here

7. B-12

  • Though B-12 is harder to find in plant-based foods, it is possible. Spirulina, chlorella, and nutritional yeast are great sources of B-12. 

I know this list may seem brief, but each individual is VERY different, so I cannot give specific recommendations without knowing more about your unique health history and current wellness goals. However, I hope you find the guidelines provided above to be useful! 

Do you have a list of supplements you're curious about? Reach out to me directly and I would be happy to help! 

Head over to MY SHOP for a list of my favorite products and their benefits. 



My experience on a 5-day juice cleanse...

You should know that this was not my first cleanse. Not even close. I used to offer juice cleanses to my clients and I have done handfuls of juice cleanses, anywhere from 1-60 days. In fact, some of you who are reading this probably know me from my days as the cleanse specialist for Organic Squeeze, or even from the juice retreat center I worked at in Turkey. So, that said, my experience will be much different than others. I believe it is 100% mental. 

Last week I was feeling like I needed to hit the re-set button, so I decided it was time for another cleanse. It had been 2 years since my last cleanse, which was for 60 days. I knew I didn't have the time to juice it all myself , so I reached out to Wheeze the Juice in OKC. They were able to customize my cleanse and have it ready within 24 hours, which was AWESOME. 

I had a phenomenal experience with their juices and absolutely LOVED the cleanse. I felt energized, strong, clear-minded, and noticed a difference in my skin in just 5 days. 

Before I break it down by day, some of you may be wondering "WHY would I ever not eat for 5 days and want to live off juice?" There are multiple reasons. When you give yourself a complete digestive rest- your body is able to reset, rejuvenate, and detox at a much quicker pace. The amount of energy we expend on digestion is insane- so if your body can use all of that energy elsewhere, you will notice a drastic difference in how you feel. Everyone has their own reasons for doing a cleanse, but mine was to clear my head and increase my energy. 

Each day I drank 5 juices (mainly vegetable with minimal fruits) plus vegetable broth. In the fall and winter months I find it easier to cleanse with vegetable broth instead of a 6th juice because it adds some warmth to the cleanse. 


Day One:

  • I went to my bootcamp class in the morning like usual
  • I felt tired for most of the day and I had a caffeine headache. I stayed strong with my juices and tried to get to sleep earlier than usual because I felt like my body was asking for rest

Day Two:

  • Woke up with a small headache
  • Went to my bootcamp class per usual and felt surprisingly strong and energized
  • Increased my water intake and felt great all day long! 
  • At night I definitely wanted food, but I wasn't hungry. It just sounded like fun :) However, I heated up some vegetable broth which satiated my desire to eat
  • I slept like a ROCK

Day Three:

  • Woke up feeling GREAT
  • Went to bootcamp 
  • I only drank 4 juices plus vegetable broth this day - for some reason I was not very hungry at all 
  • Increased my water intake even more, I think I drank nearly a gallon
  • Felt extremely energized and clear-minded all day long

Day Four:

  • Woke up with a very random desire to go for a run- so I skipped bootcamp and ran 2 miles with my roommate. I felt extremely good during and after this run, much to my surprise
  • My energy was up all day and I was not very hungry. Again, I only had 4 juices plus vegetable broth and a lot of lemon water
  • I did a colonic on this day which was AWESOME. I'm a huge believer in colonics during cleanses due to the amount of toxins your body is trying to eliminate

Day Five:

  • Woke up feeling sad that it was my last day on the cleanse
  • Went to bootcamp and continued to feel very strong during my workouts
  • I felt great all day, but in the evening I was definitely tired and was ready for bed by 8pm
  • Slept great and woke up early the next morning ready to take on the world and eat :) 

The Days After

  • I started by just drinking a lot of water, eating fruit, and eating my homemade superfood bars
  • I didn't eat very much on Saturday or Sunday because I felt very full, very fast! 
  • I continued to notice a drastic difference in my skin and mental clarity, which is a huge perk! 

As you can see, my cleanse experience was smooth sailing! However, that is not always the case. Each time I do a cleanse I have a different experience, as will you. So, want to know more? Shoot me an email and I'll fill you in on the deets:)

If any of you are considering doing a cleanse, please reach out to me and let me know if I can help in any way! For those of you who have done cleanses with me in the past - stay tuned for January cleanse dates, as I am working on planning another group cleanse (back by popular demand)! 




Fighting the Common Cold

As we get into the colder part of Winter, we are surrounded by people with allergies, colds, flu's, you name it. Thankfully, (knock on wood) I have been staying clear of all of the above. People always ask me what they should be doing to stay healthy this season, and my answer is always the same: Elderberries, lemon, ginger, and Manuka honey. 

Growing up with a dad who used to work for the supplement companies, we were always using alternative and natural methods for fighting off sicknesses. Elderberry was one of the tinctures I remember most, and one that I still swear by today. 

A few months ago I learned that elderberries actually grow in Oklahoma, which just about knocked my socks off. I couldn't believe I had been raving about this berry for years and never knew I could find them locally! Sure enough, 360 Farms in Oklahoma is one of the largest suppliers of elderberry. Recently, I toured the farm, met the owners, and came home with all kinds of goodies. They not only had a beautiful, sustainable, and organic farm, but they were the most amazing people! I absolutely adore everything they do- and I'm sure you will too!

Personally, I have been using their lotions, soaps, oils, teas, and consuming the berries on a regular basis. I am madly obsessed with it all. I notice a huge difference in my skin since using their body products, and a huge improvement in my immune system since incorporating their teas and berries into my weekly routine! I highly encourage you to check them out, order online, or even make a trip out to their farm. 

So, why should we add elderberries to our diet? Let's dive in. 

Health Benefits of Elderberry:

  • Boosts immune function
  • Antiviral  
  • Antibacterial 
  • Improves circulation
  • Anti-inflammatory
  • Vitamin C (more than oranges)
  • High fiber = improved digestion

To answer your next question... YES there is a huge difference between getting fresh/local elderberries compared to what you can buy in the grocery store. You used to be able to buy elderberry concentrate from health food stores, but now it's nearly impossible to find a good source that doesn't have a lot of added sugar. I'm sure it is still out there somewhere, but you would probably have to order that online, as well. So, why not get the real deal? Not only does it make more sense, but buying local makes a huge nutritional difference.

So, what do you do if you feel a cold coming on? 

Load up on elderberries, lemon, ginger, and Manuka honey.

If you have fresh or frozen elderberries, you can eat them plain or put them in a juice or smoothie. If you have a liquid concentrate, you can drink it straight. Or if you have the tea, you can drink it all day long!  

As for the lemon, ginger, and honey- you will want fresh lemons and fresh ginger root. I personally make this almost daily just to keep my immune system strong. I will squeeze half a lemon into a mug. Add some fresh sliced ginger, about a tablespoon of honey, a bag of elderberry tea, and hot water. If you are already sick, I suggest making a large batch and keeping it on hand. You can never have too much! 

There's no need to load our system with over the counter medicine or prescription drugs if we take care of our bodies and keep our immune system strong year-round. So don't wait for sickness to appear - prevent it from coming! 

If you want to know more, or have any questions- don't hesitate to reach out! 



Turmeric Milk Latte's

I fell in love with turmeric for it's numerous health benefits, but now I'm completely obsessed with  this wildly delicious turmeric milk latte, also known as golden milk. 

Turmeric is widely known for it's anti-inflammatory properties, but not very many people realize just how much this finger-staining root could change their lives. So, let's go over the benefits of turmeric for a quick second... 

  • anti-inflammatory (aids in joint pain, skin issues, speeds up workout recovery, etc.)
  • anti-cancerous 
  • anti-bacerial (boosts immune system)
  • improves sleep 
  • aids with digestion
  • anti-aging 

Along with other things, I started using turmeric daily after my surgery for thyroid cancer, and I recovered better and faster than the doctors ever imagined. I continue to drink golden milk and/or put turmeric root in my smoothies almost daily. I notice a HUGE difference in my digestion and overall inflammation. 

This turmeric latte is super easy to make thanks to Gaia Herbs, and it is best when drank about 30-45 minutes before bed. If you don't have access to a Whole Foods Market, I would recommend ordering this product online. You can even find it on Amazon! 


1 cup coconut or almond milk 

2 tsp golden milk powder by Gaia

1 T local honey 


Add all ingredients into a small sauce pan and place over the stove. With medium heat, continuously stir the liquid so the turmeric doesn't get chunky. Once warm, pour into a mug or cup of your choice! 

Let me know if you have any questions!