Lemons are a girl's best friend

I always joke with clients that lemons are the diamonds of the holistic health world. They are truly a magical fruit for many reasons.

Do you want to know the one thing I tell all of my clients to do each morning? 


Drink lemon water!

Having a glass each morning has a whole host of benefits. 

Aides Digestion 

  • Though acidic in nature, lemons are actually alkalizing in our body...so cool! This helps reduce bloat, heartburn and acid reflux.

  • Lemon water also starts peristalsis - i.e. it gets things moving. This remove toxins from our digestive tract that have accumulated overnight.

Cleanses the Liver

  • Certain compounds in lemon juice help our liver to cleanse and regenerate.

  • It also encourages production of bile - which helps breakdown the fats we eat.

Boosts Immunity

  • Lemons are full of vitamin C, which is great for strengthening the immune system.

  • They also have antimicrobial and antibacterial properties - helping to fight off any nasty bugs we're exposed to.

Creates Glowing Skin

  • The number one trick to clear, glowing skin is hydration. And it's SO important to drink water first thing in the morning since we're all dehydrated after a night of sleep.

  • And, the vitamin C in lemons helps our bodies produce collagen - which keeps our skin plump and wrinkles at bay.

Increases Energy and Brain Function

  • For me, lemon water is an instant boost of energy first thing in the morning. Drink it before coffee!

  • It contains high levels of potassium and magnesium which give your brain a kickstart and help fight stress too.

Here's how I do it. Cut three organic lemons in half every Sunday and store them in the fridge. Then, each morning squeeze one half into your glass and fill with 8-ounces water. Drink it up, swish with a little plain water (to protect your teeth), and your'e good to go! Try to wait at least 20 minutes before having your coffee or breakfast. 

So cheers to alkalinity! Bottoms Up! 💦

xox Sarah


5 reasons to NOT count calories

5 reasons to NOT count calories


I am lucky to work with all types of incredible people, from the new mom who wants to lose the last 10 after baby, to the busy traveling finance executive, to the courageous warrior woman who just battled cancer and WON.

As different as these people and their stories may seem, they all have learned somewhere along the way that it's all about calories in / calories out to maintain a healthy weight and feel great. 

It simply isn’t true and here’s why:

1. Quality Over Quantity

Fill your body with Nutrient Dense foods that DO something for you. A big slice of pizza really serves no purpose other than spiking blood sugar levels up and dropping them back down, only to leave you really wanting an ice cream cone. That CALM, perfectly full satiated feeling of "ahhhhhh" comes from a meal filled with the proper ratio of protein + fiber + fat + micronutrients that are only found in whole food. If you give you body the good stuff it needs, then you stop when you are full and don't binge on empty calories.

2. Not all calories are created equal.

Let’s use snacks as an example. You can eat a 100 calorie pack of Oreos OR you can have 100 calories in the form of a hard boiled egg and some carrot sticks. 

Which do you think your body will metabolize and use as fuel? And which do you think will spike insulin and cause you crashes and cravings all day long?

Also, which one is actually FOOD?

3. We don't burn calories equally.

A sedentary 130 pound women with no muscle mass most likely doesn't burn the same calories in the same amount of time as a 130 crossfit competitor.

Consider your age, activity level, genetic makeup and yes your stress level! One size does NOT fit all. 

4. Rest + Repair 

One of the most important systems that needs rest is your digestive system. It takes 12 hours for our bodies to fully absorb and assimilate all of the nutrients you put in it the day before. Allow a 12 hour window between dinner and breakfast for optimal digestion!

5. Listen to your body.

Our bodies are ALWAYS communicating with us and it’s our job to listen. Some days your body will just NEED more food and nutrients. Other days you simply might not be as hungry. This is why it’s so important to listen and tune in to what your body needs. The old way of thinking that you can eat a set number of calories each day doesn’t make sense and won't help you reach your long term goals. 

Learn more about the programs or let’s get in touch here.

xox Sarah