Reviewing your day and your thoughts can be a powerful tool for self-awareness and personal growth. Through journaling, you can learn something about yourself everyday but only if you have the intention of doing so. Journaling provides the insight to make positive changes for yourself and truly opens the door to lifelong success. 

So, how do you get started? First, it’s important to think of journaling as a daily habit that you can easily work into your current lifestyle. Set aside 5-15 minutes each morning or evening and make journaling a priority. During those 15 minutes, review your day. What was hard? What were you proud of? Which foods helped you perform better, which ones upset your stomach while working out? How did you sleep? Did you hit your hydration goal? How did you unwind or recover from a strenuous day? Hit the highlights and be honest with yourself. This journal is only for YOU, so don’t hold back. 

It’s no secret that cultural standards for women’s bodies have become increasingly unrealistic over the years. In the 1950s, Miss America contestants were closer to the average U.S. woman in size and weight. Fast forward to today, and the gap has widened dramatically. Society, media, and fashion often push an “ideal” body type that’s unattainable for most women—a body type that doesn’t reflect the beauty of diversity or the biology of women’s bodies.

Here’s the truth: women’s bodies are remarkable. They naturally carry more fat than men’s because that’s what’s needed for conception, pregnancy, and nursing. This isn’t a flaw—it’s biology. Men, on the other hand, have higher testosterone levels, giving them more muscle mass, leaner physiques, and faster metabolisms. Yet, despite these differences, women are often held to impossible standards that suggest we can never be “too thin.”

Worse, society equates thinness with self-discipline, creating a cultural norm where many women feel pressured to wage a lifelong battle with food, weight, and body image. That’s exhausting, isn’t it?

But let’s pause here for a moment. Being significantly overweight does carry health risks—there’s no denying that. This isn’t about ignoring the importance of health. Instead, it’s about finding balance. It’s about holding two truths at the same time: loving and respecting your body as it is right now, while working toward a healthier version of yourself through small, intentional changes.

Smoothies are a great way to stay hydrated, they also offer an amazing amount of nutrition all packed into one cup. They are an affordable way to try some exotic fruits as the frozen versions work great! Smoothies can be a snack on the go, an addition to your meal or a treat at the end of a busy day. You can even make a large batch and freeze some for later, or make popsicles. The possibilities are endless and offer fun with the family while everyone creates new combinations.

Check out this recipe for delicious lavender lemonade!

Lupini beans not only taste good, but they keep you feeling full. They are a delicious member of the pea family, but offer a firmer texture. These beans are popular in the Mediterranean countries but are gaining popularity around the world because of their nutritional value.

We all feel like there’s too much to do and not enough time to get it all done. When your days get overwhelming it's easy to let your mind take over. Let’s practice not letting this happen by putting a routine in place to ensure you have healthy habits.

A Woman’s Guide to Gut Health

A Women’s Guide to Strength Training

Spicy Goji Pecan Hummus

This healthy recipe is full of nutrition from a variety of fresh veggies. The honey and sesame oil give it a flavor compared to your favorite Chinese food dish, that’s really the reason my kids love it! The prep work is what takes the longest in this simple recipe so if you are on a time constraint, you can always prep your veggies ahead of time to make this dish even easier.