The Secret to Avoiding Hanger: Meal Timing 101

I recently helped a friend improve her morning breakfast routine with a simple suggestion: adding a protein shake. To make it easier for her, I even sent her some protein powder and a shaker bottle that I've used for years. She always struggled with breakfast—she could grab something quick before heading to the office, but soon after arriving, hunger would strike. Now, this protein shake helps bridge that hunger gap. It’s too early to tell the effects on her energy and muscle gain, but just curbing that early-morning hunger is a triumph.

Hunger drives us. As my partner Shane often says, we eat to avoid the pangs of hunger. It’s a signal we can’t ignore, so we’ll reach for whatever is closest—healthy or not. If we can stay ahead of hunger, we stand a much better chance of making good food choices.

Starting the morning with a protein shake is a solid first step. Another tool I swear by? A timer. I keep one on my counter, set for 3 hours and 45 minutes from when I start making breakfast. It takes me about 45 minutes to prepare breakfast and 20 minutes to eat, which leaves 2 hours and 40 minutes before it’s time for my next meal—whether that’s lunch, a snack, or another protein smoothie if I’m short on time.

Sticking to this schedule is key. When I fall off, hunger cues hit hard. My thoughts become sluggish, my focus wavers, and even activities I love—like playing frisbee—become more difficult. But when I stay ahead of the hunger curve, my quality of life is at its best. I make wiser food choices, remain pleasant, and enjoy my thoughts rather than battling irritation. In short, I feel more present and capable of handling life.

I get it—setting a meal timer can feel restrictive at first. I struggled with it too. But now, I see how much it improves my well-being. No more blood sugar crashes, no more bouts of hanger, and no more regrettable snack choices made out of desperation.

I use a physical timer, but if that’s not practical for you, a phone alarm works too. Set an alarm for four hours from breakfast, then another four hours from lunch. This spaces out meals evenly and prevents blood sugar dips. Snacks can fill small gaps—grab an apple, a handful of nuts, or some seed crackers—but they shouldn’t replace meals. If you need to push a meal back by an hour for an errand or to catch a sunset, fine. Just don’t let a snack trick you into skipping the real meal altogether.

Eating on a schedule has made a huge difference in my life. It helps me plan my work and personal activities, knowing exactly how much time I have before my next meal. What once felt limiting has actually given me more freedom.

Give it a try and see how your health improves.

Cheers to being Green, Wild, and Free!

Fuel Your Workday: Easy & Healthy Plant-Based Snacks

A friend reached out today asking for plant-based snacks to keep her fueled during a busy workday. I was happy to help and shared my go-to strategies for snacking smart and staying energized.

How to Snack Smart:

• Keep fresh apples on hand – If you’ve been following me for a while, you know my love for apples. They’re simple, satisfying, and packed with fiber to keep you full. Pair them with almond or peanut butter for an extra boost. I prefer almond butter, and Justin’s makes handy packets that are perfect for a purse or desk drawer.

• Annie’s Bunnies – These little bites of goodness offer a quick sugar boost without the crash of refined sugar since they’re made with coconut sugar. They’re great in a pinch if you need quick calories before your next meal. Plus, they’re easy to stash in your desk or bag.

• Nuts – Shelled pistachios are my favorite. They provide fiber and healthy fats, but a little goes a long way. Use a ramekin or pour a small portion onto a napkin to avoid mindlessly devouring the whole bag (trust me, it happens).

• Hummus and seed crackers – A powerhouse snack that combines protein, fiber, and complex carbs. I love Sabra’s Pine Nut Hummus paired with Mary’s Seed Crackers—delicious and satisfying.

• Hydrate! – Okay, not technically a snack, but drinking water is essential for brainpower. Unlike caffeine, it won’t make you crash. Sure, you might take more bathroom breaks, but that just means you’re moving more—bonus energy boost!

Taking even a short break from work can re-energize you. My partner Shane swears by this technique—he measures his productivity by how many breaks he takes (and he’s pulled a lot of all-nighters, which I find impressive).

Try one (or all) of these tips and see how much better you feel when your body is fueled the right way!

Cheers to being Green Wild Free!

Apples, Seed crackers and eggs! (Pretty quick and covers all bases)

Bloating, Short Cycles, and Supplements—Oh My!

The human body is an amazing machine—especially a woman’s body. We can grow tiny humans! That’s impressive. I like being a woman. I never wanted to be a boy or felt out of place in my body. But I haven’t always appreciated it. I fed it junk, drowned it in alcohol, and ignored its needs for years.

And now, just as I’ve started treating it better, my body has begun its march toward menopause. Funny how that works—spend decades taking your health for granted, and the moment you start caring, your body goes haywire. My current lament? Shortened cycle lengths. I just endured a long, drawn-out period two weeks ago, and here we go again. The PMS isn’t as bad this time (small victories), but the bloating is relentless. No amount of water or core workouts can save me from becoming Bloat City.

So, I’m giving magnesium a try. I know the supplement industry is a mixed bag, but I chose a brand I already trust—I take their Ginkgo Biloba. My cousin, a nurse also going through perimenopause, recommended it, as did my massage therapist. They’re not doctors, but they are women in the trenches with me, and their job is to know a thing or two about the body. Worth a shot, right? It arrives Thursday. I’ll track my progress and report back on whether it helps with bloating (and apparently, sleep—though melatonin usually has me covered there).

I take several supplements, which I’ve covered before, and I’ll share more in future posts. But let’s be clear: supplements are a boost to healthy habits, not a replacement for them. There’s no magic pill for good health—just time, dedication, and consistency.

Cheers to being Green, Wild, and Free—hopefully, free from some of perimenopause’s more annoying side effects!

Enjoy Every Bite: Smart Portioning Hacks You’ll Actually Use

Portion control has always come easy to me, and I’ve often wondered why. It’s not about strict rules or carefully measuring servings. Instead, I trace it back to a conversation with my mom.

She once told me about a colleague who casually mentioned eating an entire row of Girl Scout cookies in one sitting. My mom was shocked. “It would never even occur to me to eat a whole sleeve of cookies,” she said. “Three, maybe four, just to even out the row, but that’s plenty.” I wholeheartedly agreed. After three, my sweet tooth is satisfied—any more feels like overkill.

The same principle applies to savory snacks, though they’re trickier for me. I love the crunch of crackers. To keep myself in check, I use ramekins. These little bowls are my secret weapon against mindless munching. I never just open a box of crackers and eat straight from it. It would be too easy to plow through half the box while reading on the couch. Instead, I take out the box, put about eight crackers in a ramekin, stash the box back in the cabinet, and enjoy my snack while reading, writing, or watching TV. That small serving is enough to satisfy my craving without leading to a snack spiral. Plus, I’m lazy—getting up for more crackers just isn’t worth the effort.

Same goes for dip. I love hummus, and portioning it into a ramekin ensures I get the right dip-to-cracker ratio.

Ice cream, though? That’s a challenge. It’s way too easy to pop the top off a pint and go to town with a spoon. Before you know it, the whole thing is gone. My partner and I found a clever solution: we cut the pint into four equal slabs. Then, we halve those slabs again, creating eight perfectly portioned servings. We each get a quarter of a pint per serving, usually on top of slightly thawed blueberries. It’s just enough sweetness to hit the spot without overdoing it. Plus, this method eliminates the “who got the bigger scoop?” debate.

If portion control feels like a struggle, try these tricks. You’ll still enjoy your favorite snacks without the guilt of demolishing an entire box, pint, or sleeve of cookies.

With a few small tweaks, portion control can become second nature—even if it’s not something that comes naturally to you.

Cheers to being Green, Wild, and Free to snack smart!

Grocery Shopping Is So Last Century—Here’s What to Do Instead

Before the 20th century, shopping was a time-consuming chore. Women had to visit individual shops—the butcher, baker, produce seller, and dry goods store—haggling over prices and seeking the best deals. While we may romanticize this era at farmers' markets or while traveling, the reality was exhausting. Then came the 20th century, bringing major economic shifts. The Great Depression emphasized the need for lower, consistent pricing and bulk purchasing. World War II and the post-war boom introduced suburbanization, packaged foods, and refrigeration advances. My great-grandmother still called her freezer an “icebox,” even when it no longer needed a block of ice to function. Modern supermarkets were a game-changer.

But in today’s world, time is more valuable than ever. Who wants to spend hours grocery shopping when there’s so much else to do? Not me. A quick trip to fill in gaps, sure. But hours per month in a grocery store? No, thank you. That’s where grocery delivery saves the day—and your wallet.

Let’s break it down. If you make $40 an hour, and grocery shopping takes an average of 90 minutes per trip, that’s about four hours a month—worth $160 of your time. Grocery delivery costs around $40 per month. That means spending just one hour’s wage saves you four hours and puts $120 worth of your time back in your pocket. That’s time you can spend working, relaxing, or hanging out with your kids. Either way, you’re winning.

Beyond the numbers, think about the convenience. No driving, no wandering aisles, no waiting in checkout lines, no loading and unloading the car. Sure, you still have to put the groceries away, but that’s easily done while enjoying an audiobook.

Do I still go to the grocery store? Occasionally. I enjoy browsing new products like I once loved wandering the mall as a kid. Maybe I’m curious about canned salmon or admiring the rainbow of fresh vegetables. But these are fun, intentional trips—not the weekly grind of shopping for essentials.

So why not try grocery delivery? In this day and age, it’s no longer a luxury—it’s a necessity. For your time, your wallet, and your sanity.

Become Green, Wild and Free from the drudgery of grocery shopping!

The Simple Hacks That Help Me Stick to Healthy Eating and Exercise

There’s a lot of discussion around habits—how to form them, how to break them, and why they matter. James Clear wrote a bestselling book on the topic, and I follow his weekly newsletter because it always provides thought-provoking insights. Plus, I enjoy the quirky links he shares in the PS. I assume he gets sent these links rather than spending hours combing through X (formerly Twitter), but I’m always entertained by what he curates. That said, what I find lacking in his newsletter is new information about habit formation.

Lately, my mind has been churning over how difficult it is to form a new habit and how incredibly easy it is to break one. I’m not talking about bad habits—those stick around because they often provide instant gratification. Instead, I’m fascinated by how easily we abandon good habits, even when we know they’re beneficial.

I recently read Dr. Jen Gunter’s Substack, The Vagenda, where she discussed her weight loss journey—the ups, the downs, and the return to consistency. She concluded that success is about having a plan and sticking to it. Sounds simple, right? But why isn’t it? Why does it take 90 days to form a habit but just one slip-up to derail it completely? One missed workout turns into a week off, and suddenly, six months have passed, and we’re back where we started—maybe even worse off. It’s not as if we didn’t enjoy the benefits of eating well and exercising. We felt better, moved more easily, fit into our clothes better, and even received compliments. And yet, we lapse. We fall back into the world of pizza and couch lounging.

I don’t have a definitive answer to why this happens, but I do have a couple of strategies that help me maintain my good habits.

First, the easiest way to avoid eating unhealthy food is to not bring it into the house. I don’t stock soda, chips, frozen pizza, cookies, or candy because I know I’d eat them. Food scientists are geniuses at crafting hyper-palatable snacks, as Michael Moss details in Salt, Sugar, Fat. If you want to understand just how much your brain has been hijacked by processed foods, it’s a fascinating read.

Second, I’ve built a relationship with exercise by choosing activities I enjoy. Walking is my go-to. It’s underrated but incredibly effective—low impact, good for mental health, and easy to incorporate into daily life. Just ten minutes a day adds up to 70 minutes per week, nearly half of the recommended 150-300 minutes of moderate aerobic activity.

But what about bad weather? Or living in an area that isn’t walkable? I get it. I don’t love walking in the rain either. That’s where a walking pad comes in. Amazon has a variety of them, some as inexpensive as $89. Many are foldable and have wheels for easy storage. On rainy days, I set one up, turn on Netflix, and suddenly I’m getting 45-90 minutes of movement while watching my favorite shows. It’s a win-win.

These are just two strategies that help me maintain consistency in healthy eating and exercise. What about you? What habits do you struggle to keep, and what small changes could help you stay on track with your health goals?

Exercise, but Make It Fun

I love walking. Whether I’m alone or with my partner, it’s my favorite form of exercise. Walking gets you outside, gets your body moving, and lets you take in your surroundings. It doesn’t matter where you are—cities, beaches, neighborhoods, or the woods—there’s always something to catch your attention or spark a moment of curiosity.

For me, walking isn’t just exercise; it’s therapy. My thoughts flow freely when I’m out on a walk, and it’s where I work through whatever’s on my mind. I think walking is the most underrated form of exercise. My partner and I even choose our travel destinations based on the quality of the walking. If a place doesn’t offer great walking opportunities, it’s probably not for us.

Frisbee: Play Like a Kid

Another activity I’ve grown to love is playing frisbee. I wasn’t into sports growing up—honestly, anything involving a ball flying toward my face was a no-go. So my early attempts at frisbee were… chaotic. I’d clumsily fling the frisbee in every direction except where I intended. But with practice, I got better.

Now, I can throw with both my right and left hands, and I’ve even reached the point where I can throw with some accuracy—most of the time. Catching is still a work in progress (I still occasionally close my eyes), but I’ve come a long way. These days, I’m refining my technique to adjust for windy conditions and improve my precision.

The best part? It doesn’t feel like exercise. Running around on a field or beach, jumping, throwing, and laughing feels more like playing than working out. It’s also a sneaky way to improve hand-eye coordination.

Playing frisbee on the beach in Fort Lauderdale!

Finding Joy in Movement

Walking and playing frisbee are activities that bring me joy, and that’s what makes it easy to stick with them. Unless it’s pouring rain, you’ll find my partner and me out walking or running around like two kids chasing a frisbee.

It’s amazing how much your body can adapt when you put it through challenges. I never thought I’d enjoy sports, let alone be good at one. But here I am, someone who once avoided any chance of a ball-to-the-face moment, now genuinely loving frisbee—even after getting hit in the face a couple of times.

The lesson? You never know what you’ll enjoy or how good you’ll get until you try. So just start. Find something that makes you laugh, moves your body, and feels more like fun than exercise. You might surprise yourself.

Cheers to being Green Wild and Free!

Pizza Hut, Never

Hear me out—I know it’s shocking to read those words. It certainly was to me when my partner said them. We were still in bed, looking out over the Chicago skyline, basking in the sunlight filtering through the windows. The view included Lake Michigan and the Chicago River, but in the foreground were a slew of chain restaurants: Rainforest Café, McDonald’s, Lou Malnati’s (a pizza chain famous for Chicago-style deep dish), and, of course, Pizza Hut. Then he said it: "You know, for some people, Pizza Hut, never."

I looked at him incredulously. “Really? Never?”

“Nope. Never.”

It was such a foreign concept to me. Sure, I hadn’t been to McDonald’s in years, but Pizza Hut? Come on. But then I stopped and thought about it. He had a point. What’s the real difference between Pizza Hut and McDonald’s? Both serve quick, high-fat, high-carb, unhealthy food. The only reason I thought Pizza Hut was superior was my own bias. It took me a while to admit it, but I eventually came around.

As I continued on my journey toward better eating, that conversation stuck with me. Now, I’ve fully embraced the mindset: Pizza Hut, never. Just like tequila shots, never. When I’m making food choices, I ask myself: Would I do a shot of tequila? No—because I know how negatively alcohol affects my body. So why would I willingly eat food with equally harmful consequences?

When we focus on health and start making changes, we have to confront these biases. Why did I think one type of fast food was better than another when they’re all bad for me? The good news is that once you start eating healthy and feel the changes in your body, mind, and energy levels, saying Pizza Hut, never becomes easy.

Now, let me clarify: I’m not saying pizza, never (I’m not a monster). But pizza becomes more of an occasional treat—like cake. Cake is delicious, but it’s not an everyday thing, and homemade cake is miles better than store-bought. The same goes for pizza. You can make a healthier version at home, loaded with extra veggies, quality protein, and plant-based cheese. Pair it with a side salad, and you’ve got a balanced, satisfying meal.

Your body, mind, and future self will thank you for making the choice to say, “Yup, Pizza Hut, never.”

Cheers to being Green, Wild, and Free!

A Major Roadblock to Trying a Plant-Based Diet

Let’s talk about one of the biggest hurdles people face when considering a plant-based lifestyle: cheese. I’ve heard it countless times:
“I’d go plant-based, but I just can’t give up cheese.”

The good news? You don’t have to give up cheese—you just need to swap it out! Plant-based cheeses have come a long way, and while some early attempts missed the mark, today’s options can rival the real deal. Here are my top picks that fully satisfy my cheese cravings:

The Cheesy Lineup

Chao (Field Roast)

Field Roast nails plant-based cheese, and their Mexican Blend is a star. Seriously, if you didn’t know it was plant-based, you wouldn’t know. It has a creamy texture, melts beautifully, and delivers that spicy, satisfying kick you expect from a Mexican cheese blend. Two enthusiastic thumbs up!

Runner-up: Violife Mexican Cheese Blend. A little drier in texture, but still a solid dupe for the “real thing.”

Honorable mention: Daiya. I was a hard pass on this brand in the past (chalky, weirdly gummy), but they’ve revamped their formula, and it’s so much better now. If it’s your only option, don’t hesitate.

Whole Foods Brand Gouda

This one is a weekly staple for my tuna melts. It’s got that sharp gouda flavor and melts like a dream. Highly recommend if you’re craving a rich, smoky cheese for sandwiches.

Violife “American Cheese”

During a trip to Paris and London, this was my lifesaver (no Whole Foods abroad, alas). It’s perfect for tuna melts with its authentic cheesy taste, smooth texture, and melty goodness. A must-try for sandwich enthusiasts!

Kite Hill Cream Cheese

For spreadable cheese lovers, Kite Hill is it. Whether you’re slathering it on bagels, toast, or crackers, it delivers creamy, flavorful goodness. My favorite? The Everything variety. Pro tip: It does spoil quickly, so keep it cold and consume it fast—it’s worth it.

The Takeaway

Your love of cheese doesn’t have to stop you from embracing a plant-based lifestyle. You really can have your cheese and eat it too!

Cheers to being Green, Wild, and Free!

Snack Attack!

Living a plant-based lifestyle means you get to embrace the ultimate joy of eating: snacks! Honestly, snacks are the MVP of mealtime. They're quick, satisfying, and bring back the magic of being a kid. Who didn’t love snack time?

With plant-based eating, snacking isn’t just fun—it’s essential. It keeps your energy steady and helps you avoid those dreaded blood sugar crashes. The secret to snacking success? Keep your pantry stocked with healthy options. A quick pantry purge might be in order to make sure you’re reaching for foods that fuel you. Bonus: this can be a delicious little adventure. Remember, healthy snacking isn’t about deprivation—it’s about loving what you eat!

Here are a few of my favorites:

Hummus and Veggies
This classic combo is unbeatable. Hummus, made from chickpeas, brings a solid protein punch, and veggies are always a win. Crunchy, creamy, and oh-so-satisfying.

Rice Cakes
I’m a sucker for the apple cinnamon mini rice cakes. They’re sweet, light, and perfect for curbing cravings without overdoing it. Simple and delicious!

Dark Chocolate
As a kid, dark chocolate wasn’t my thing (too bitter!), but oh, how times change. Now, it’s a treat I savor. I like to use it as a little reward for getting through life’s less-than-fun tasks (hello, vacuuming).

Apples
You know I can’t talk about snacks without gushing over apples. They’re perfection—great on their own, with hummus, or paired with almond butter. Is there anything they can’t do?

Cheers to snacking smarter and living Green, Wild, and Free! 🌱🍎

Super Foods!!

I try to incorporate at least one superfood into every meal. Starting with a nutrient-packed base helps the rest of the meal come together—and ensures I’m eating something that’s both delicious and good for me.

Spinach
This leafy green is a staple in my diet. I go through about three 10-ounce bins a week! Spinach is my go-to for smoothies, the base for salads, and even a stand-in for pasta. It lets me enjoy all the sauce without the carb overload. Its mild, almost flavorless profile is a feature, not a bug—it blends seamlessly into nearly anything. Plus, it’s packed with iron, magnesium, and energy-boosting vitamins like B6.

Whole Grains
Quick oats in my morning eggs? Game-changer. They add texture, a nutty taste, and elevate the breakfast experience. As slow-digesting carbs, they provide the steady energy your body needs to power through the day. Try it—you might never go back!

Bananas
A banana in my morning smoothie adds natural sweetness without the need to eat one outright. Not that I have anything against eating bananas—they were my breakfast staple for years. But they ripen so quickly! Freezing them for smoothies is a practical (and tasty) workaround. These days, I start the day with an apple instead. Apples last longer and come in more varieties, keeping breakfast interesting.

Berries
Berries, especially blueberries, are the MVPs of superfoods. Packed with antioxidants, they’re the perfect addition to a smoothie or a sweet finish to any meal. I enjoy them daily in both forms. With their vitamins and natural sugars, they satisfy your sweet tooth while boosting energy and fighting fatigue.

These are just a few of my everyday superfoods that keep me Green, Wild, and Free!

Let’s hear it for Protein!

Protein is the unsung hero of our bodies—it’s essential for every cell to thrive. Proteins are made of amino acids, and nine of these are "essential," meaning we can only get them through our diet.

The Journey of Protein
When we eat, our amazing bodies break food down into amino acids, which are then sent off to our cells. There, they’re reassembled into new proteins based on what our body needs at the moment. Isn’t that fascinating? If you want to dive deeper into the marvels of cellular life, I highly recommend The Song of the Cell by Siddhartha Mukherjee. It explores the building blocks of life, how cells form organs, how they’re studied for medical treatments, and what happens when cells go rogue (hello, cancer). But even if you’re not into cellular deep dives, just trust me: protein is key to keeping your body functioning smoothly. It works with fats and carbs to balance your metabolism and keep your energy steady.

Are You Getting Enough Protein?
The recommended dietary allowance (RDA) for protein is roughly 0.8 grams per kilogram of body weight for adults. However, this can vary depending on your age, activity level, and health goals. If you’re unsure how much you need, let me know—I’d love to help you figure it out!

Plant-Based Protein Powerhouses
If you’re looking for plant-based ways to hit your protein goals, here are some easy and delicious options:

• Lentils: A superstar source of protein often used in meat substitutes. They’re also high in fiber, which helps regulate blood sugar and supports digestion. Cook them yourself or grab pre-cooked ones for convenience.

• Tofu: I never thought I’d say this, but I love tofu. I eat it every day! It’s versatile, easy to cook, and made from soy, which contains all nine essential amino acids. My favorite method? Pan-fry it in some EVOO (extra virgin olive oil) and season to taste.

• Nuts and Seeds: Add a squirt of flax oil to your smoothies for a protein boost and a dose of Omega-3s. Healthy fats + protein = a win!

• Plant-Based Protein Powders: My go-to is Vega, made from pea protein. It comes in several flavors and is a quick, tasty way to kick-start your day.

Simple Meal Ideas
To ensure you’re meeting your protein needs, aim to include it in every meal. For example:

• Breakfast: A smoothie with protein powder, flax oil, and your favorite fruits.

• Lunch: A spinach salad topped with a lentil-based meat substitute.

• Dinner: Pan-fried tofu mixed with eggs and served with whole-grain toast.

Eating protein doesn’t have to be complicated—it can be delicious, too!

Cheers to Being Green, Wild, and Free!

Yoga: A Wonderful Practice

Yoga truly is a fantastic practice. Over the years, I’ve picked it up on and off, and the beauty of it lies in its simplicity. Grab a yoga mat, download an app, and you’re on your way. Just like that—you’re doing yoga.

One of my favorite experiences was participating in a 30-day yoga challenge. My partner and I tackled it together, which kept us motivated. Our building even had a dedicated yoga room—complete with adjustable lighting to keep the vibe low-key and serene. It was tucked away at the end of a quiet hallway, making it the perfect spot for peaceful practice. Here's the best part: we kind of snuck in. If we slipped in just before closing time, no one ever came to check. Breaking the rules added a hint of mischief, making it all the more enjoyable.

For a long time, I practiced at home using my favorite app, Yoga Studio. It’s a gem! They offer routines for every level—beginner, intermediate, and expert—plus flexible session lengths: 15, 30, or 60 minutes. Whether you want to focus on balance, flexibility, relaxation, or an all-around flow, they’ve got you covered. The instructions are crystal clear, the videos are easy to follow, and the pacing is spot-on. I used this app several times a week and loved it.

Then, a few months ago, I decided to level up and attend an in-person class. Funny story—it turned out to be a heated yoga class. These are super popular in Florida, where I live. Unlike Bikram yoga, which blows hot air into the room, this studio used infrared heat to warm it to a toasty 105 degrees. Let me tell you, my first class was intense!

I wasn’t used to doing 60 minutes of yoga, let alone in sauna-like conditions. As a kid, I quit gymnastics because I hated sweating—so this was a big leap. But oh, the sweat! I’ve never seen it pour down my body like that. My face was flushed, my hair drenched, my tank top soaked. Yet, despite the challenge, there was something magical about the experience.

The last 10 minutes of class were pure bliss. You lie on your mat, lights dimmed, as fans gently cool the room. Just as you’re marveling at what you’ve put your body through, the instructor comes by with a cold towel infused with a touch of essential oil. That chilled, fragrant towel on your forehead feels like heaven. As you cool down, she recites a bit of wisdom—often about gratitude for your body, your journey, and the moment. Lying there, spent but proud, I knew I’d be back.

Yoga is versatile. You can do it solo, with a partner, or in a group class. You can sneak into a dim yoga room, roll out a mat in your living room, or sweat it out in a heated studio. I’ve loved every one of these experiences.

If you haven’t tried yoga yet, I encourage you to give it a go! And if you have, I’d love to hear about your journey.

Cheers to being Green, Wild, and Free!

Ditching Dairy

Going plant-based? For many, cheese is the ultimate sticking point. It’s tough to let go of that creamy, tangy goodness. I get it—I used to love indulging in a cozy wine bar session with a glass of vino and a beautifully curated cheese board. The pairings, the jams, the crusty bread... what’s not to love?

Here’s the thing: you can still have that experience—sometimes. But for your day-to-day cheese cravings, there are plenty of non-dairy options that hit the spot.

Plant-Based Cheese: It’s a Whole New World
Let’s be honest—vegan cheese used to be a disaster. Remember the plasticky, flavorless bits that refused to melt? Not anymore. Food science has gifted us dairy-free cheeses that actually melt and taste amazing.

Here are my go-to favorites:

• Whole Foods Gouda: Sharp, nutty, and oh-so-good. It’s a dead ringer for the real deal and pairs perfectly with tuna melts—smooth, creamy, and satisfying.

• Chao Original: This one melts like a dream and makes a stellar snack. Slice it thin and pair with apples and seed crackers for a sweet, crunchy, tangy treat.

• Chao Mexican Blend: Taco night, meet your new best friend. This cheese melts beautifully and has just the right hint of spice. Can’t find Chao? Daiya’s a solid backup with wider availability.

• Violife: Their cheddar, original, and Mexican blends are all winners. I’ve used them for tacos and tuna melts, and they never disappoint.

• Kite Hill Cream Cheese: Smooth, creamy, and downright magical. The Everything flavor is my favorite—perfect as a dip with pretzel thins or spread on a bagel.

The Takeaway
Going plant-based doesn’t mean saying goodbye to cheese. With these delicious swaps, you can keep your cheese game strong—no dairy required.

Cheers to being Green, Wild, and Free!

Fiber: The Unsung Hero of Health

In a previous post, I shared my love for apples—focusing mostly on their flavors and the delightful variety available in 2025. I even broke down my favorites and why they’ve earned a spot in my regular rotation. But I only touched on the nutritional value of apples, and upon reflection, their health benefits deserve more attention. Plus, there are other fiber-rich foods you can easily add to your diet to boost your intake.

Fiber is important! You know this, but let’s talk about why. For me, it’s all about gut health—not just maintaining your microbiome (though I hear that’s crucial too). I’m no nutritionist, so I’ll stick to what I’ve experienced: my body simply feels better when everything is, well, flowing. When my diet was “fiber inconsistent,” I sometimes felt bloated and uncomfortable. My pants would fit a little tighter—and not in a flattering way.

That’s where apples came to the rescue. They’re tasty, easy to find, and come in so many varieties that there’s something for everyone. Adding apples to my diet was a game-changer for meeting my fiber needs.

If apples aren’t your thing, don’t worry. There are plenty of fiber-rich veggies and snacks to explore. Here are two of my favorites:

Broccoli

Broccoli has become a staple in my meals, though it wasn’t always love at first bite. (Raw broccoli? Still not a fan.) I prefer it cooked and often pair it with chicken or a plant-based protein. You can use fresh or frozen broccoli—it’s versatile and forgiving. Personally, I like mine super tender, but experiment to find your ideal texture.

Pistachios

My newest fiber-rich obsession is pistachios. These little gems are not only delicious but also packed with healthy fats and a good dose of fiber. I like them shelled and unshelled but always unsalted, then measure out a quarter-cup serving to avoid overindulging. A small portion goes a long way, and I keep things cute by serving them in a ramekin.

Such a fun snack!

The Takeaway

Incorporating more fiber into your diet doesn’t have to be complicated. Whether it’s apples, broccoli, or pistachios, try adding one (or all!) to your meals and snacks. Your gut—and maybe even your jeans—will thank you.

Cheers to staying green, wild, and free!

An Ode to Apples

"An apple a day keeps the doctor away," goes the old adage. While I’m not sure that’s strictly true, apples have earned the title of my favorite fruit. A few years ago, I might have crowned cherries as my top pick. I still love them, but apples have officially taken over.

Why the shift? Variety! When I was a kid, the choices felt limited: Red Delicious (not so delicious, despite the shiny red skin), Green (only good for caramel-dipping because, wow, the tartness), and Yellow Delicious (sweet, my childhood favorite). But now? The world of apples is vast, and I’ve discovered some absolute gems.

Apples are not only tasty but also a powerhouse of nutrition: packed with antioxidants, fiber, and key vitamins like vitamin C and potassium. They’re a snack that does your body good.

Here are my top five apple varieties:

1. Pink Lady (Crisp Pink)

I love the tart zing of these apples. They’re small, crisp, and perfect for an easy grab-and-go snack. A quick bite, a satisfying crunch!

2. Gala

Galas lean sweet and can get a bit mushy if left out too long (just a heads-up!). Their smaller size makes them another convenient option for snacking.

3. Cosmic Crisp

These were a happy accident—I got them by mistake in a grocery delivery and have been hooked ever since. Cosmic Crisps start tart but finish sweet, with a satisfying crunch. Their deep red hue makes them a showstopper in spinach salads, and their larger size makes them great for slicing. Bonus: they pair beautifully with almond butter or hummus.

4. Fuji

The reigning champion of apples (for me, anyway). A perfect Fuji apple is better than a cookie. Crisp, sweet but not cloying, and versatile—grab one on the go, slice it for a salad, or dip it in almond butter. They’re simply the best. Five stars. No notes.

5. Easy Apple Dessert

Okay, this isn’t a variety, but it’s a must-try. Slice up your favorite apples, sauté them until soft, add a dash of cinnamon, and voilà—a guilt-free, healthy dessert that tastes like a cozy hug.

Such a simple dessert!

If you haven’t explored the incredible world of apple varieties yet, you’re missing out. Give a few new ones a try—you might just discover, like I did, that apples are the best.

Cheers to being Green, Wild, and Free! 🍏

Let’s Get Moving!

I have never been a gym person. Once upon a time in Chicago, when winter made outdoor workouts unbearable, I decided to join a gym. It felt like the grown-up thing to do. There was no good reason not to—it was just up the street, so close I could walk there or hop off the train one stop early. It was shiny and well-equipped (at least to my beginner’s eye).

I went maybe five, ten times tops. But I paid for it for 12 months until I moved and had the perfect excuse to cancel. I’ve also lived in buildings with gyms, where I told myself it would be so easy to just “pop down” for a workout. Did I? Rarely.

My partner, ever the dedicated gym-goer, tried to lure me in with the promise of treadmill sessions paired with beloved TV shows. It kind of worked, but let’s be real—it wasn’t ideal. Still, staying in shape is important, and I value fitness. Like eating vegetables, though, it’s easier when you uncover the intrinsic benefit beneath the chore. For me, exercise has to be something I actually look forward to. That’s the key to making it fun.

One thing my partner and I both love? Walking. We were avid walkers long before we met, and together, we’ve turned it into a shared passion. Wherever we travel, we explore on foot. We walk and talk—about life, the universe, everything—or just point out quirky sights. Sometimes we make up silly games. Even on NYC or Chicago’s bitterest winter nights, one of us will say, “Want to go for a walk?” The first instinct is always “Ugh, no, it’s freezing.” But the second thought always wins: We never regret going for a walk.

Contrary to popular belief, walking is one of the best forms of exercise. No need to run (I almost never do). A brisk walk with arms swinging and your whole body engaged? That’s both energizing and enjoyable. If you don’t have a walking buddy, call a friend, queue up a favorite audiobook, or blast some tunes.

Gyms didn’t work for me, so for years, I convinced myself I didn’t like exercising. Now, if I go a few days without walking, my body actually craves it. Once you find what works for you, exercise can be a joy.

So, what makes you feel Green, Wild, and Free? For me, it’s walking. What might it be for you?

How to incorporate SupplementS Pt. One

We all want to believe that eating all the right foods will give us everything we need. In a perfect world, maybe that’s true. But let’s be honest—life isn’t perfect, and neither are our diets. I’m no dietitian, so I can’t promise you the ultimate truth here, but I like having a bit more control. Supplements give me peace of mind that my body’s getting the nutrients it needs, even when my meals don’t hit every mark.

I started small with a daily women’s multivitamin—VitaFusion Gummy Vitamins are my go-to. From there, I branched out. Since I ditched dairy (and because calcium is just plain important for women), I added a daily calcium supplement I really like the Nature’s Bounty it comes in a two pack(bonus). These are slightly bigger capsules but fairly easy to swallow. Then, because sunshine wasn’t exactly abundant in my life, Vitamin D3 Gummies from VitaFusion joined the party. Over time, my supplement lineup grew to cover all the bases—mind, bones, nerves, and more.

Here’s the rundown of my must-haves:

Creatine

If you’re on a plant-based diet, creatine is a big one. Most people get it from meat and seafood, so plant-based folks need a workaround. I use EFX Sports’ creatine—it’s gentle on the stomach and comes in bright purple capsules that are weirdly delightful.

Best creatine supplement out there! Seriously.

Ginkgo Biloba

This one’s more of a brain booster with less hard science to back it up, but I figure anything that could give me a mental edge is worth a shot. Deal Supplement makes my favorite—240 capsules in one bottle, easily snagged on Amazon.

Mind booster!

Vitamin B12

This powerhouse supports so many functions, especially converting food into energy (thank you, Yale Medicine, for that tidbit). Since I started taking it daily, my energy has improved, and I’ve cut back to just one or two cups of coffee a day. I recommend Nature Made’s B12 capsules—they’re small, easy to swallow, and work like a charm.

Capsules vs. Gummies

Capsules win my vote for most supplements—they’re easier to take than pills. But I allow myself two gummies: the D3 and multivitamin. Any more, and it starts feeling like candy for breakfast, which I try to avoid. Plus, non-gummy multivitamins tend to be horse pills, and no thank you to those.

This isn’t a complete list, but it’s a great starting point if you’re new to supplements. Remember, I’m not a doctor—just someone trying to live my best Green, Wild, and Free life. Before you start any new supplements, consult your doctor to make sure they’re right for you.

What’s For Dinner?!

Every meal planner’s least favorite question: What’s for dinner? Am I right? The dread of figuring out what to make can spark anxiety in even the most organized among us. But guess what? It doesn’t have to. Here are five go-to dinners that keep my evenings fun, simple, and fresh. With these in rotation, I rarely feel like I’m eating the same thing all the time—or stressing about dinner.

1. Spicy Chicken and Broccoli

This one’s simple and delicious. Toss some Daring Spicy Chicken and Original Chicken pieces into a preheated pan with olive oil, and cook until hot—about 20 minutes. Meanwhile, boil some fresh broccoli. Once everything’s ready, mix the chicken and broccoli together and serve in a bowl. Bonus: tortilla chips on the side for a satisfying crunch that balances the heat. Want to mix it up? Swap the broccoli for spinach and voilà—a spicy chicken salad.

So much flavor!

2. Soy Curls and Chicken Salad

Think of this as a twist on soup and salad. Soak some soy curls in hot water for 10 minutes, then drain and add your favorite sauce. While that’s happening, pan-fry some Original Daring Chicken. Prep two bowls with fresh spinach, diced apple (for crunch), and a drizzle of olive oil. When the chicken’s done, lay it on top of the salad. Serve the soy curls in a separate bowl. My partner likes to combine them; I prefer them separate. You do you.

3. Tacos!

Need I say more? Tacos are a classic for a reason. Cook beefless ground in a pan, add taco seasoning, and heat up some crunchy shells. Serve with salsa, guacamole, and vegan cheese for a foolproof dinner that’s as easy as it is satisfying.

Who doesn’t love Taco Tuesday?!

4. Burgers and Broccoli

Prepare Beyond Meat burgers in a pan, flipping every four minutes until cooked to your liking. Steam or sauté some fresh broccoli, then combine everything in a bowl. Add your favorite dipping sauces on the side, and you’re good to go.

5. Buffalo Chicken, Broccoli, and Tofu

This one’s a bit more time-intensive, but it’s worth every minute. First, pan-fry tofu until crispy. Midway through, bake Daring Buffalo Chicken at 375°F for 10–12 minutes. (If your oven has an air-fry option, use it for extra crispiness, but traditional baking works great too.) While those cook, steam some fresh broccoli. Assemble with broccoli as the base, chicken on top, and tofu arranged around the edges. So good, it’s worth the wait.

The Secret to Stress-Free Dinners

With these five meals, you’ll enjoy quick cooking, minimal prep, and plenty of variety. No more dinner dread—just tasty, simple solutions for every weeknight.

Cheers to keeping it Green, Wild, and Free from the dinner struggle!

Can I Just Eat Bread?!

I love bread. One of my favorite “meals” (if you can call it that—and I used to) is a crusty, warm baguette with butter. Bonus: Many baguettes are dairy- and egg-free, made with just wheat flour, water, yeast, and salt. No animal products in sight—wahoo!

My mouth is watering…

But is it healthy or balanced? Absolutely not.

When people switch to a plant-based diet, they often lean too hard on carbs. The result? Sluggishness, weight gain, and a body that’s not getting what it truly needs: protein. Carbs alone won’t cut it. Your body needs more than just veggies to thrive.

Why Veggies and Carbs Aren’t Enough
Veggies are packed with vitamins and minerals, but they don’t provide the protein your body craves. Filling your diet with only vegetables and carbs can leave you feeling unbalanced and frustrated—and it’s one reason people struggle to stick with plant-based eating. The good news? Once you figure out how to put all the pieces together, it’s surprisingly easy.

A friend of mine Cara, vegetarian for decades, once told me she found it a challenge to ensure she was getting enough protein. The truth is, it’s totally doable to hit your protein goals on a plant-based diet; you just need the right tools and strategies.

Where to Get Your Protein
Beans and lentils are great protein sources (or so I’ve read), but I don’t eat a ton of them myself, well at least I don’t make them from dried lentils myself. Instead, I rely on plant-based meat substitutes which incorporate lentils into their vegetable protein substitutes. These foods are engineered to deliver optimal protein levels, making it easy to track and plan meals. For me, starting the day with a protein smoothie is a game-changer. It’s an effortless way to hit the ground running and incorporate more plant-based protein into your routine.

Protein packed power lunch!

From there, swap in plant-based meat substitutes where you’d normally use animal products, and you’re off to a solid start.

And Yes, You Can Eat Bread—In Moderation
There are plenty of tasty plant-based breads out there, free of dairy, eggs, and even gluten (if that’s something your digestive system appreciates). Bread can absolutely have a place in your diet, but balance is key.

If you’d like more tips on going plant-based, I’d love to help! It’s so much easier to have a coach cheering you on, helping you navigate the path to a healthy, sustainable lifestyle.

Cheers to being Green, Wild, and Free!