How to Balance your Hormones Naturally

After I weaned my daughter, my hormones went CRAZY!

I’m so glad I knew about this and how I was able to manage my hormones naturally.

Watch my video to learn more:

I started using Estro-Rhythm and within THREE days I could tell a HUGE difference. My night sweats had stopped and I was beginning to feel normal again.

What is Estro Rhythm?

Estro Rhythm is the world’s first naturally based, single-use daily system for menopausal symptoms. Its superior formulation uses ingredients to help you get your rhythm back without the worries associated with synthetic solutions. read more

4 Tips to Help you Cut the Sugar

4 Ways to Eat Less Sugar
4 Ways to Eat Less Sugar

We know that eating less sugar has so many benefits, but when you have a sweet tooth what are tips to help you eat less sugar? Read More:

Just say no to SUGAR!!

This is not a new idea. Lots of popular diets have come to the conclusion that our sugar is out of balance in our Modern diet and this is the cause of our expanding waistbands.

Management of your Sugar and Carbohydrates is crucial for weight loss and your general health.

When our system gets overloaded with too many sugar and carbs, our cells start storing extra carbs as fat in our cells. Our cells love to store carbs, so they are very eager and ready when we over eat our carbs. If we eat a moderate or low carb diet, then we can burn those carbs before they get the chance to be stored as extra fat. read more

Chocolate Peanut Butter Smoothie Recipe

I don’t know about your house, but some mornings it is really hard to get in a healthy breakfast.

Over the summer, my husband and I really focused on making sure we start our mornings off the right way! That’s when we started making this smoothie every morning. We love it because it only takes about 2 minutes to throw together, the girls love it too, and it gives us lots of protein and superfoods to start our morning.


Watch this video to see how to make your Chocolate Peanut Butter Smoothie:


Serves about 2.


1 Scoop of Vanilla Protein Powder

1 Tablespoon of unsweetened cocoa powder

1 Tablespoon of Peanut Flour

4 Cups of ice

1 Cup of almond milk

1 Banana



Throw everything in your blender and blend for 2 minutes or until smooth.


Which Protein Powder is right for you?

When you have goals to lose weight, build more lean muscles, or just add more protein into your diet to help stabilize your blood sugar, a good quality protein powder is a great option.

I chose these protein powders because they are low in carbs and less than one gram of sugar (which was a HUGE plus for me!).

The benefits of adding a protein powder into your diet is a quick way to increase your protein intake without needing to eat a lot more beef or chicken. We have two different protein powders and each has their unique benefits depending on what your priorities are. Both are available in Vanilla and Chocolate : )



It Works Shake

Power up your results!

Meet your goals when you energize your workouts, build lean muscle mass, and support your healthy metabolism! That’s the power of plant-based protein in It Works! Shake!

The plant-based It Works! Shake is easy on your digestive system with no uncomfortable side effects or worries about hormones, antibiotics, or lactose—just clean, satisfying protein that crushes cravings to help you feel fuller longer!

The 100-calorie per serving It Works! Shake packs the punch of 15 grams of protein in a proprietary blend of Yellow Pea and Organic Sprouted Brown Rice proteins. This “perfect protein” blend contains a balanced amino acid profile with nine essential amino acids and an optimal concentration of branched-chain amino acids (BCAA). So they’re ready to go to work for your optimal health—encouraging lean muscle growth, supporting strength and power during exercise, sustaining your energy, and promoting a faster post-workout recovery!


  • Soy-Free. Non-GMO. Dairy-Free. Vegan.
  • No artificial colors, flavors, or sweeteners
  • Free of antibiotics and growth hormones
  • Heart-healthy formula that’s low in saturated fat and cholesterol-free
  • Optimal levels of BCAAs
  • Helps build and maintain lean muscle mass
  • Long lasting protein that satisfies
  • 15 grams of clean, plant-based protein
  • 5 grams of carbohydrates per serving
  • read more

    6 Low Carb Peppermint Holiday Recipes

    Everyone has their flavors that reminds them of all the past holidays and Christmases of the past. I know pumpkin spice is one that is big on the list… and another top favorite is Peppermint!!

    Just one sniff or taste and you are transported back in time.


    The holidays are such a time that I’m tempted to cheat on my diet, because I want to enjoy those flavors… but I’m so thankful that I have found these amazing recipes that are sure to satisfy your cravings. I hope you enjoy them as much as I do!

    6 Low Carb Peppermint Recipes


    Low Carb Frozen Peppermint Hot Chocolate from Sugar Free Mom

    Low Carb Peppermint Recipes


    Mint Patty Bars from from the Fabulous Wife

    Low Carb Peppermint Recipes



    Sugar Free Peppermint Mocha from the Little Country Cabin

    Low Carb Peppermint Recipes



    Peppermint Pudding Pops from Briana Thomas Low Carb Peppermint Recipes


    Frozen Peppermint Pie from Briana Thomas

    Low Carb Peppermint Recipes



    Sugar Free Coconut Balls from My Clean Plate

    Low Carb Peppermint Recipes



    What are you favorite ways to enjoy Peppermint?


    P.S. If you are someone who LOVES Peppermint and are looking for a perfect holiday gift for yourself or others, Check Out my favorite Holiday Pick for the Peppermint Lovers.

    Four Ways to Boost Your Immune System

    If there is one thing I don’t have time for it is being SICK.

    A mom spends her whole day taking care of everyone else, so when she is sick… everything falls apart.


    What if you could boost your immunity?

    If you could prevent yourself from getting sick, would it be worth it?

    How expensive are missed days at work or school?

    How expensive are the medications and/or doctor’s visits?

    How expensive is the loss of time and energy that could be used doing something you want to do?

    It seems like it would be pretty worth it if you could prevent yourself from getting sick. So where do we start? read more

    7 Easy Steps for a Healthier You!!

    I had a good friend message me the other day who shared that she really wants to be healthier, feel better, etc, but she doesn’t know where to start!

    That’s such a common question (and it’s a GOOD ONE), that I made a short video to try and answer her question, and maybe it will help you too!


    1) Think Positive Thoughts
    2) Get Active for 30 minutes every day
    3) Drink More Water
    4) Add more Fresh fruits and vegetables into your life
    5) Plan to be healthy!! Put it on your calendar.
    6) Visualize where you want to be.
    7) Set 3 Short Term Goals and 3 Long Term Goals.

    Do you have any good starter tips for people who want to be healthier?

    Share them with us!

    Do you need Probiotics?

    Did you know that you are only as healthy as your gut?!?

    When I started learning about health and nutrition 10 years ago, I realized that so much of our health is tied to our gut… and what is living in there o.O  One of the things I realized I was missing was Probiotics. 


    What are Probiotics?

    Probiotics are live bacteria that are good for your health, especially your digestive system. They help keep your gut healthy! Just like there are different animals in our world… there are different strains of probiotics and each one is important for keeping you healthy.

    Did you know that taking antibiotics kills the good and bad bacteria in your body? Even taking birth control pills can disrupt the natural balance in your body of good and bad bacteria. Taking probiotics can help replace the good bacteria and help keep the balance of good and bad bacteria in check.

    Health.Harvard.Edu shares that probiotics may be beneficial for diarrhea, Crohn’s Disease, IBS, and vaginal health.


    What are Prebiotics?

    Prebiotics are natural food ingredients that help the probiotics grow and flourish in your gut. They are kind of like the food for the good bacteria in your digestive system.


    How to add Probiotics to your diet

    There are foods that you can add to your diet to add probiotics naturally such as yogurt, sauerkraut, and kefir. But I was having trouble remembering to eat these everyday. I found my best option was to take a probiotic supplement.

    I learned that when shopping for a probiotic, you want to look for different strains – because they all do something different for your body.

    The probiotic I choose has 5 unique and different strains to target my digestive track:

    3 Lactobacillus strains work in the small intestine to metabolize carbohydrates in the foods you eat. This provides an energy source for the health of your digestive track.

    2 Bifidobacterium strains target your large intestine and feed off the prebiotics to help fuel them deep in your digestive system. One of these strains is an immune boosting specialist and can help with seasonal changes.

    These probiotics replenish good bacteria throughout your small and large intestines to counterbalance bad bacteria, restoring your system’s optimal microflora balance, lowering pH levels, and supporting your body’s immunity—70% of which is right in your digestive tract!

    What I also love about my probiotic is that it is paired with a prebiotic to give the probiotics the food they need to be strong and healthy throughout my whole digestive system.



    Are you ready to love all your guts?

    This probiotic has 5 different strains and 10 Billion cultures.  Make the choice to take care of yourself today! Click Here to get Started

    My Current Smoothie ADDICTION!

    Yummy!!! This recipe is SO delicious!


    I’m a busy mom… and there are just some days that I don’t have time to eat – I know crazy, right!?!


    Plus, there are just some days I need my chocolate fix and don’t want to ruin my diet. This mama needs some help!!

    Enter in my current smoothie addiction!! Haha!


    Thankfully, this addiction won’t ruin my diet or my blood sugar because it uses my favorite protein powder! I love it because it is only 100 calories per scoop and less than 1 gram of sugar. I love this stuff!


    You can throw everything into the blender and meal time – or snack time is ready!

    When you find a recipe this good and this simple and delicious, you just have to share it! So here it is!


    Chocolate Covered Almond Smoothie


    8 oz. Almond Milk
    1 scoop of chocolate protein powder
    2 tbs of Almond butter
    1 tbs of cocoa
    1 tsp of Almond extract
    Crushed ice


    1. Add ingredients to blender (milk first)
    2. Add ice to desired consistency (I love lots of ice)
    3. Blend until smooth.


    Profit Smoothie


    P.S. If you are looking for a new protein powder to try, we would love to help you save 40% on our favorite one. Shoot us a message and let us know how we can help!

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    Why You are Not Losing Weight While Breastfeeding

    You hear it all the time when you are pregnant “the weight will just melt off when your breastfeed.” However, for some of us, this is just not the case. We are the ones who are not losing weight while breastfeeding.

    You may think that you are doing something wrong since your doctor, your friends, magazines, books all tell you that the weight should be going away if you are breastfeeding. There are some real reasons why some of us just don’t “melt” away.

    FREE: How To Lose Weight While Nursing Guide



    Here are some reasons why you are NOT losing weight while breastfeeding:


    It is no secret that while you are pregnant and breastfeeding your hormones are very active. Prolactin, the hormone responsible for milk production, also increases your appetite. Prolactin remains extremely high during the first 6 months. This hormone can prevent weight loss and even cause weight gain according to this study.  This article explains that prolactin reduces the bodies metabolism of fat… so your body really is holding on to that weight. read more

    Low Carb Broccoli Tuna Casserole Bake


    Low Carb Broccoli Tuna Casserole Bake

    This Low Carb Broccoli Tuna Casserole Bake is a special request for my dad. He loves tuna casseroles and is really trying to eat healthier these days along with our whole family. I made a similar recipe for Thanksgiving that was just a broccoli casserole. This adds in some great protein from the tuna (or salmon) to get good Omega-3 fatty acids into your diet.

    I love broccoli. I love it in casseroles, in stir-fries, and as a simple side dish. Broccoli is so healthy for your too, full of vitamins and minerals. read more