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Ditch the Coffee-Mate and add 3 healthy ingredients to improve brain power!


So what is wrong with coffee creamer?  It’s full of JUNK!  The first three ingredients are Water (Ok), Sugar (not ok) and Vegetable oil (YUCK!) then the laundry list begins of all the other non-food ingredients and stuff (junk) that your body has a hard time breaking down.

If you are a creamer-a-holic like me..you add more cream than coffee, this is for you!  I’ve been trying to find something that I could drink consistently.  I’m not giving up coffee..just not going to to do.  I like it. I like drinking my hot coffee in the morning while I work or do my devotions.  I like coffee mugs!  And, according to WebMD, “coffee has a very strong antioxidant capacity”..sweet!  There have been many other articles written that show the benefits of coffee..it’s the junk we put in our coffee that masks them.

After doing some research, here is my substitute to Coffee-Mate that I’ve been drinking for a while.

1. Liquid Stevia-I use Sweet Leaf that I get from Kroger

Stevia leaf has no calories, is 100% natural, grown in Brazil and contains potassium, zinc, magnesium, iron and vitamin B3.  It is also 300 times sweeter tasting than sugar…that’s amazing for someone that LOVES sweet stuff!

2. Cinnamon

Cinnamon is a spice that lower blood sugar, reduces heart disease, boost cognitive processing and may even help reduce cellulite…one of the main reasons I started adding it!  Plus, it just tastes good!

3. Coconut Oil-The mother ingredient and best thing out there!

Coconut oil increases energy, helps burn fat (fat burning coffee! yes, please!), has lauric acid (also found in human breast milk) that kills bacteria and fungus, is a natural appetite suppressant, improves blood cholesterol levels, may help prevent heart disease, increases brain function and could help increase thyroid health. (I told you it was good!)

I’ll be honest, it takes a while to get used to because creamer tastes so good!  But like anything that needs to be eliminated, the benefits outweigh the taste.  Plus, you get used to it and it becomes a part of your daily life.

I will never forget a former student of mine that while on a school trip to California, he would pack  a to go container full of breakfast food (because it was free!) and when we asked why he was doing that, he stated the he didn’t want to spend his money on food that he could eat for free. (that’s another blog post on finances) I was disgusted..how can he eat leftover eggs and cold biscuits..gross!  But, something he said resonated with me and changed my outlook…he said “I don’t eat food because it has to taste good, I eat food to nourish my body.”  Light bulb moment…not all healthy stuff  tastes amazingly good especially if you have a sweet tooth, but eliminating the bad stuff, replacing with the good, your body eventually gets used to it and runs a lot better.

So I encourage you to DITCH THE COFFEE-MATE and try the above concoction.

Live Healthy, Be the Example.

If you found this information, please share the love!





This past week, I heard two different podcast that seemed to contradict each other.  One was finding your soul-mate workout.  The idea that you should LOVE your workout and that you can find something that makes exercise fun.  Then, the other podcast talked about dying to the flesh and doing things that you know you have to do..wether you like it or not, just do it and you will be successful.  Ok, so which one is right?  I think they both can work.  Here’s the deal, working out is not fun for everyone. Some people love it, some people absolutely hate it.  Why though?  Everybody needs to do it, everybody needs exercise as a part of their lives.  It’s one of the things that can ward off disease and help people feel better.

So why is it so hard to do and stick with?

I believe there are two main reasons (other than physical disability) that hinder people from working out consistently.

1.  Not finding a workout plan they can stick to and not finding their soul-mate workout.

I dislike Insanity because it’s too intense for my body, my husband loves it!  I have done the entire program, however, when I pop in a DVD, Insanity is not my workout of choice.  My workout of choice is either TurboFire or PIYO.  Those are my soul-mate workouts.  Why?  Because I like the music, the danciness/athleticness of TurboFire and the low-impact of PIYO and I like they way I feel while I’m doing those two workouts. A soul-mate workout should be any physical activity that you love and can do at anytime. Some people love the high they get from running, others like swimming, others like home workouts like me! :)

2. MINDSET-having the mindset that they have to workout and that it’s a chore instead of something great they are doing for their bodies, their mind and their soul.

I had this mindset for a long long time and still fall back into this mentality if I’m not listening or reading my personal development.  Successful people exercise regularly because of how it makes them feel.  It’s a discipline.  This is where the second podcast (actually it was a sermon) came into play.  Dying to yourself, dying to your old mindset.  Sometimes we just have do it.  If we let our emotions rule, then guess what? If you have the mentality that working out stinks and you let that rule your thoughts, you will not work out.  Period. End of story.  You’ll continue to feel bad and you’ll continue to have the poor me pity party!  Suck it up, buttercup! CHANGE YOUR MINDSET. It’s really not hard, you just have to find your soul-mate workout plan and have the right mindset.

Easy Peasy! Now, if you need help with either one of those items, I’m here to help.  Reach out to me and let’s chat.

Live Healthy, Be the example. 


Healthy NO BAKE chocolate cookies

I’m a sugar-a-holic.  Yes!  I admit it.  I love anything chocolate, anything sweet.  I’m the one that used to eat Snickers and drink Dr. Pepper for breakfast then eat more sugar for lunch and for an afternoon snack because I felt jittery and self diagnosed myself as having low blood sugar.  CRAZY!

I no longer eat Snickers or drink Dr. Pepper and have reduced my sugar intake tremendously.  I don’t deny myself sweets, but I only eat them every once in a while.  Usually for special occasions like birthday parties or some sort of celebration.

Monday, I was craving something sweet so I whipped up these bad boys in less than 5 minutes.  Got a little ooooey gooey, but it was worth it for these healthy cookies!1012895_812631922160582_5845681923382480270_n


Wash hands very well and remove any jewelry. Combine all ingredients into a bowl (I use my Pampered Chef glass measuring bowl) and go to town mixing with your hands!  Then roll into balls and press flat to make cookies.  Stick in the freezer for a couple of hours and voila! I’m not a baker, I’m not a chef, I screw up most things I make, but I can do this!  Keep refrigerated if you have any left over 😉

Check out this acne treatment!


This picture is a before and after of my 12 year old daughter.  She’s been struggling with acne for a about a year now and I’ve bought so much money in treatments, I want to scream!  Because she didn’t use any of it!  She’s the kid that gets in the shower and moves around so much that the water probably doesn’t even touch her..(I’m being sarcastic, however, if you have an ADHD kid, you might understand!).  I’ve harped on diet, heck I’m a health and fitness coach! She eats half way decent most dinners, however, she will not drink Shakeology unless I make her.  BUT, she’s been doing one simple thing the last 3 weeks.  She’s been drinking a bottle of H9 water every morning.  I can’t even believe it.  I, of course, had to “make” her drink it for the first week, then she came to me and said “Mom, I think my face is getting better!”.  Honestly, I couldn’t tell a difference, but said..”GREAT!” keep drinking your water.

I haven’t had to make her drink it since then and I’m amazed at how much better her face really is!  And, she informed me that she hasn’t been washing it! UGH!  I don’t know wether to bang my head up against the wall or just be happy that she’s doing SOMETHING!  I can only imagine what her face would look like if she actually used the acne products and drank the water every day!  Maybe, she will get it soon.

My point is..THE ONLY THING SHE HAS CHANGED IS DRINKING 1 BOTTLE OF H9 WATER EVERY MORNING. That is it.  Why would that make a difference?  Her body is FINALLY getting hydrated.  Her pores are able to get rid of all the junk..she’s peeing out the yucky stuff and it’s helping her complexion.  I also need to mention that her and my son are going to the bathroom..#2…(If she ever reads this, she will be so embarrassed!) But, it’s the truth.  When you don’t eat enough leafy greens, enough fiber, enough good healthy stuff, you don’t eliminate all the waste properly.  It’s the truth, however, since they’ve both been drinking H9, they are both going to the bathroom, REGULARLY.

We always preach being strong, eating healthy and fueling the body. We DO NOT talk about losing weight or dieting.  I love it because now, the kids call H9, STRONG WATER and they DRINK IT!  My picky kids that don’t want to eat anything healthy, will at least be getting hydrated.

I know how much better I feel, now that I know my body is hydrated and I’m seeing the results in my kids as well.  To me, it’s HUGE!  With so much crap out there, I feel like I’ve got an upper hand and can help them be healthy and give them something that will help fuel their bodies at an optimal level. We walk around in a slightly dehydrated state anyways, and it’s so important for our kids to be hydrated as well, as ourselves.  I highly recommend checking out H9 for yourself!





As a health and fitness coach, I’m constantly preaching “DRINK YOUR WATER!” because it is so important to be hydrated.  As a busy mom, I’m always trying to get the water intake figured out.  I’ve set out so many bottles of water, I’ve done the pretty water bottle container thing, the wrist band switch, the carry a gallon jug around method..honestly, I’VE TRIED IT ALL!

I was recently approached by a friend of a friend that knows I’m very health conscious..it’s my living, I am a product of the product and I believe in our workouts, dense nutrition and being hydrated, but what I didn’t realize was that I stressed about my water intake.  I just don’t drink enough. Period. So about 3 weeks ago, I decided to give structured water a try and I’ve been truly amazed.  Here’s what my routine looked like 3 weeks ago:

Alarm 1 4:30 am (hit snooze for several more rounds)

Get up 5:30am

Drink pre-workout and do devotional

Workout 6:00am

Work/kids 6:30-3:00pm


Dinner 5:30-6:30pm

Hubby gets home 6:30pm and I’m done

Bed by 8:00pm


New routine:

Get up drink structured water with or without pre-workout 5:00am (much easier to get out of bed!)

5:00-5:30 am Devotion

5:30-6:00am BUST OUT AN INCREDIBLE INSANITY MAX 30 WORKOUT! (yes, I can actually tell a difference in my workouts!)


How do you know if you are hydrated?  Your urine should be almost clear.  I know, gross, but it’s the truth.  After drinking one bottle of H9, I feel good and hydrated.

Also, did you know that 7% of Americans don’t even drink an ounce of water?  So many people do not understand the importance of being hydrated and things like migraines and back issues could be alleviated by HYDRATION.

Another reason, I decided to drink structured H9 water is to be the example for my kids.  This is one thing that they will drink.  My picky boy is now going to the bathroom (#2) every single day and my ADHD 12 year old is feeling better and her acne is getting better.  What have we changed?  We’ve added H9 into the plan.

I highly recommend checking out this new concept in hydration for yourself.  Click here for the video.