December 18, 2015

Essentially Obsessed: 8 Essential Oils Beyond Aromatherapy

The Obsession Discovering an underlying obsession is a little bit like finding out you have a hidden talent. It’s exciting, revealing, and can spark passion and curiosity. I recently discovered that I am obsessed with essential oils. The Benefits of Essential Oils When I think of health and wellness, it encompasses so much more than […]... Read More


December 13, 2015

Weight Training: The Secret to Speeding Up Fat Loss & Toning Your Body

When I ask my clients what their health and fitness goals are, almost every single one of them says that they want to lose fat and tone their muscle. But when I ask what their current training regimen looks like, it’s cardio, light weights, yoga, barre, etc. These examples are great things to incorporate into your exercise […]... Read More


Black Bean Hummus

This is the easiest homemade dip you will ever make! Even better, it has has an authentic Mexican taste and is packed with flavor! Someone at work was selling a brand new Cuisinart food processor for $55, and I just couldn’t pass up the deal. It’s a lot like this one, but brushed chrome. After using it, I feel […]... Read More


December 7, 2015

Healthy Travel Tips & Essentials

Think about the times that you are most challenged with your health and wellness. For me, it is when I travel, or when I’m stressed. I travel a lot for work and was frustrated to find myself gaining weight and losing progress during these trips. I had about 5 trips planned during the 3 months before my wedding, […]... Read More


December 6, 2015

What does it mean to be healthy?

A lot of people throw around the word “healthy” these days. Healthy food. Healthy lifestyle. Healthy diet. But what does it really mean to be healthy? When we talk about your journey toward health and becoming a healthier person, I don’t mean that we’re working on your six-pack. Having a six-pack is nice and all, but […]... Read More


December 4, 2015

The Truth About Protein: Will It Make Me Fat?

I’ve always supplemented my diet with protein shakes, so it still surprises me when people ask me things like, “Will protein shakes make me fat?” or “Why do you drink protein shakes?” I personally choose to supplement my diet with protein shakes for three reasons: (1) because I like the way they taste, (2) because it’s a highly efficient option when IR... Read More


December 1, 2015

Gluten Free Hawaiian Harvest Pizza

So I think I’m having a love affair with gluten-free pizza. I probably eat it like one to two times a week. That’s totally normal, right?! This fall version was definitely hubby’s favorite! And I promise it’s super easy to make. You can find pre-made gluten-free pizza crust in the frozen food section of almost any grocery store. I […]... Read More


November 26, 2015

Our Healthy Thanksgiving

This year is special because we are celebrating our first holiday season as a married couple. My parents hosted Thanksgiving dinner and Tysson’s family joined. We all contributed to the feast, so of course I had to bring some healthy (and some indulgent) dishes to promote the Pretty Pretty Pineapple way! Throughout all of the cooking, I learned an […]... Read More


The 7 Habits of Healthy, Happy Individuals

“You can’t be 100 percent all of the time, but you can be 80 percent all of the time.” – Yumi Lee, Hollywood Trainer for Jessica Alba

1. Balance. The 80/20 principle is not a diet, but a lifestyle change that can lead to sustainable weight loss. Focus on eating real, nutrient-dense foods 80 percent of the time. The other 20 percent of the time, you can have more flexibility and freedom. No more feeling guilty about going to dinner and cocktails with a friend!

2. Consistency. Health is a habit, and consistency is key. Focus on building healthy habits like staying active and cooking at home instead of testing your self-control.

3. Don’t Crash Diet. I can teach you how to live a healthy lifestyle and lose weight long-term. Cutting foods from your diet cold-turkey can lead to rebounds and unhealthy relationships with food.

4. Carbs are Your Friend. Especially slow-digesting, unprocessed, high-fiber carbs. Nothing drives me crazier than when I hear someone say, “I’m not eating carbs.” Unless you have a clinical reason to follow a ketogenic diet, understand that carbohydrates are our body’s main source of energy. Their primary role is to provide the brain and nervous system with fuel.

5. Be Mindful. Examine the thoughts, feelings, and internal pressures that affect how and why you eat. Learn to be attentive and try to avoid multitasking while you eat. Aim to eat until you are satisfied, and try to avoid being stuffed or left starving.

6. Quit the Negativity. Negative thoughts about food can trigger overeating or under eating. Recognize that you have the ability to control how you react to these thoughts. Negative chatter and “fat talk” (i.e. “I’m so fat!” or “I can’t believe I just ate that!”) can cause a lasting detriment to your own or someone else’s self-esteem.

7. Progress, not Perfection. Set small goals aimed at improvement, rather than perfection. If you focus on being better, not being best, you can grow, bounce back from difficulties, and keep moving forward. Try to focus on the internal, not the external. The only person you should compare yourself to is the person you were yesterday.