Read This BEFORE you eat that Thin Mint!

Girl Scouts ROCK! An organization that teaches young girls to explore the power they have in creating, designing, repairing, engineering and, as we are most associated with, selling! That’s right friends, the cookies are here so how do we avoid storing them in our rear?!

Much to my surprise, the serving size of thin mints is NOT an entire sleeve. Tragic as that may be, there is a good lesson here. Girl Scout Cookies, like all treats, are fine in moderation. It can be difficult to keep track of everything you eat and drink. Thankfully, there are great apps, online tools, and easy life hacks to keep you on track.

How many calories?

Check out Lifesum. This handy app will set up your daily requirements of not only calories, but macronutrients like carbohydrates, protein and fat! I enjoy this app because the daily recommendations are based on your goals like “I want to maintain weight” or “I want to lose weight.” Remember, this is a guideline, not a hard number so if you are over or under, that doesn’t mean you failed eating that day.

Make a fist

So you are out to eat and you don’t want to bring your measuring cups to dinner, probably a good idea. Here is some science that says you can make a fist to determine what your plate should look like. Keep in mind, this for someone who is eating 3 meals per day and probably very light snacks.

Another great trick to control intake while eating out – ask for a to-go box when your meal is served. Separate a fist-sized portion and put the rest in you to-go box. 

Review the stress

Does the word “diet” make your anxiety sky rocket? Do you start to panic when you really want a bite of a sweet treat or everyone else ordered french fries and you ordered a slice of iceberg?

Breathe – The anxiety rooted in these decisions lies far beneath two all-beef patties, nasty-ass mayo sauce concoction, lettuce, cheese pickles onions and sesame seed bun. If this is the case, you may want to talk to a pro that can help you get out of your head and look objectively and what’s going on.

Love and Sparkles,


Why you win with meditation – everyone likes winning!

You have no doubt heard or read something on the benefits of meditation right? About how you can clear your mind by breathing so that maybe, just maaaybe, you won’t yell profanities at the dude that cuts you off or flip off your boss behind their back – may or may not be speaking from experience here.

What do you picture when you think of meditation? An Indian guru sitting crisscross-applesauce with a comfy pillow under his tush, golden sun shining through the gazebo and birds peacefully flying by? Or someone with no children, no pets, and a stress-less job that drinks organic tea and eats kale? Maybe it’s just someone like you who decided to give it a try one day.

We aren’t surprised when we read that some of the most successful and happy people of the world meditate – so why the HELL haven’t we done it yet?! Confession time: I did a guided meditation for the first time last week. I didn’t see birds or start farting sunshine, but it did make me learn something about the power of my mind.

Set the scene – I had just an online training and was sitting on the floor of my living room playing fetch with my hyperactive terrier and googled guided meditations. I had just heard Tim Ferriss’s podcast on the five things he does each day to “win the day.” Meditation was one of them. So I tried it because Tim Ferriss is amazing and you should all just do what he says 🙂 The first four minutes were FULL of my brain bouncing from every thought and going on tangents, while trying to ignore my dog nudging my hand and whimpering because we had only played fetch for an hour – he’s 13 by the way.

So I stuck with it because according to people that have tried this, if they are able to once, JUST ONCE bring that monkey brain back to the present, hearing their breath and realizing that they are in the now, they win the meditation game. It’s not about keeping your brain empty, we are human and that’s just impossible! Instead, its about having the control to recognize when your brain is bouncing and bringing it back to feeling your body inhale, taking notice of where the breath goes. Is it your lungs that rise or maybe your tummy? Wherever that is, feel that breath enter filling the cavities of your body and as you exhale, pressing up with your diaphragm. In with the good shit, out with the bad shit.

Sure enough, six minutes into my trial run, for a VERY brief nano-second, I had a glimpse of what that is like. I’m sure it’s different for everyone but for me, I was lighter, quieter, and ever so slightly in control. It was powerful. And for just a moment, if you can bring yourself there, there is a peace and warmth that I just can’t put into words. I’ve meditated three times since then, loving every journey.

You don’t have to meditate for hours or every day, maybe try 10-minutes? Maybe just a day or two a week. I started with Tara Brach, because she literally wrote the book on how to meditate. She has a bunch of guided meditations. If you don’t make it the whole 10 minutes, so what?! Try it for YOU. This meditation is one of my favorites so far.

Why friend, why do we know this is good for us, but we just don’t try it?! This isn’t rhetorical so PLEASE EMAIL ME and tell me about your journey with meditation. Have you tried it? Wanted to try it? What stops you or what motivates you?

Love and sparkles,