Category Archives: Health & Fitness

coffee talk: the day my metabolism came to a screeching halt

Hi friends!!! How is everyone doing today?! I am in the BEST mood because my mom, Mumsy, gets here tonight and we are spending the whole weekend just hanging out, shopping, and drinking more coffee than we can handle. I cannot WAIT. But now I’m ferociously typing this, running late (of course lol) because I decided it was a good idea to assemble two ginormous lamps last night instead of working on it.



So do you guys have your coffee? I am CHUGGING.

BUT I wanted to talk about this topic today because I know so many of you, if not all, can totallyyyyy relate. And it’s super relevant in MY life right now and something that some people are too embarrassed to talk about.

It’s touchy, you know?

But I want to talk about my METABOLISM.

And the day it came to a screeching halt.

So let’s back up a minute.

It’s 2011, and per usual, I am stuffing Wendy’s nugs and a large fry in my mouth and washing it down with a Diet Coke (my Diet Coke days were a brief but serious love affair). And ANY time I ate this meal in front of anyone older I ALWAYS heard the inevitable.

“You should enjoy that now while you can, one day your metabolism is going to slow down and that’ll go straight to your hips.”


“I used to be able to eat that, but then my metabolism slowed down. Now look at me!”

We’ve all heard this, right? Maybe even in middle or high school?

Yeah. Well.

I would just roll my eyes, think that maybe I was one of the lucky ones that could just always eat what they wanted and never gain a pound.

Well y’all IT HAPPENED.

And it happened FAST.

And it didn’t happen mid-NUG like the old days, it happened mid-Chipotle, mid-bottle-of-wine, mid-I-have-a-little-candy-craving-so-I’m-going-to-eat-a-piece. It seriously felt FEELS like any time I take a “break” from my Paleo-ish eating habits that I can immediately see it.

You may think it’s all in my head, that I’m being dramatic, but honestly? My clothes haven’t been fitting right. Things look different on me. And swimsuit shopping for trips kind of felt like a nightmare. Hasn’t ANYONE figured out a way to change those lights so you don’t have cellulite…umm….EVERYWHERE?!

So yeah. I just wanted to talk about this. Because I know I’m not alone. I know I can’t be the only one that had this WHOA moment and finally felt their metabolism “catching up to them” like all the older ladies said it would.

Crazy right?

But you guys. I’m not going down without a fight. I’ve started making some adjustments that are just necessary at this stage of life. INCLUDING!

  • Working out (yes, I’m back on Class Pass, I feel like I got back together with an old boyfriend and expect it to work this time around, but I’m TRYING.)
  • Shifting my carbs to earlier in the morning (more deets below)
  • Buying bigger clothes and BEING OK WITH IT. I have made a promise to myself that I am not going to get hung up on numbers or the SMLXL letters. I just have to buy what fits and that’s ok.
  • Shifting my MINDSET to be alright with a little extra love around the waist. Because nobody cares about that but YOU, you know that right?

So what should you do if you feel like you’re going through the same thing?

  1. Don’t stop eating!!! Eat more frequently + smaller portions. (see my menu from earlier this week for what I’m eating – plus, in between meals I have a granny smith apple for energy and natural beef jerky for additional protein). I know it’s counter-intuitive to eat more to stay slim, but your metabolism needs constant feeding to stay burning. Just watch your portions! I have been using actual measuring cups for carbs so I don’t overdo them.
  2. Plan your meals around your carbs. Eat more carbs in the morning and cut back as the day goes on. This has been an adjustment for me because I love me some rice, but it’s necessary to keep your body fueled correctly and prevent the carbs from being stored as you-know-what.
  3. Drink a TON of water. And drink it cold. A hydrated body is crucial to optimal metabolic function, and cold water is even more beneficial because your body has to heat up a little more to warm it up. If you drink 6 cups of cold water a day, your body may burn up to an additional 50 Calories. And that adds up QUICK (think: 5 lbs / year).
  4. Spice it up. Speaking of heating up the bod – it’s well-known that spicy foods can help speed up your metabolism. Throw some red chili flakes on your eggs in the morning or a little cayenne pepper on your roasted veggies for some kick. Stay away from sriracha which has a TON of nasty preservatives and added sugars.
  5. Put the bottle down (or at least make smarter cocktail choices). Look – I know it can be tough to be social and watch the drinking but alcohol is so high in empty calories! It may not be realistic for you to stop drinking all together but even just having 3 craft beers is the equivalent of a super heavy meal. Just make smarter choices – stick with wine (especially red for some antioxidants) or vodka with soda water and a lemon. Personally, I LOVE a good martini. And I only need one.
  6. Invest in organic foods. Yes, seriously. Toxins in pesticides can actually make it harder for your fat-burners to function, and can literally slow down your metabolism. It’s worth the extra $$ to eat quality, pesticide-free meats & produce.
  7. Go to your doctor. A gradually slowing metabolism is normal and natural as we age, but if you’re doing all the right things and still gaining weight, it is definitely time for a doctor visit. Thyroid issues and vitamin deficiencies can be sneaky culprits. Have your doctor check and make sure everything is functioning OK! (I’m actually in the process of this now!)

So… now it’s time for you guys to tell me… did you have a MOMENT that you felt your metabolism slowed down? Or do you feel like your metabolism has been slow forever? Is there anything you specifically do to keep your body burnin’? Tell me everything! Xo.


wellness: you should take a multivitamin

So I’m trying to switch up my style a little bit when it comes to posts. I think part of the stresses of blogging for me happened because I always felt the need to write a lot of content and share a lot of pictures. And that’s hard. So it only happened a couple of days a week.

But now I’m wanting to switch things up a little. And write a little less. But give a little more info. And share a little more often. You know?

So each week I’ll post something about WELLNESS. Because it’s kind of one of my favorite topics.

This week I want to talk about multivitamins because I feel like there’s so much conflicting research about them. I’ve watched documentaries and read articles preaching their importance, and others that make me feel like the vitamin industry is all a huge scam and we need to get our nutrients from food.

But last month, I read about Lo Bosworth’s stint of depression and how it stemmed from a vitamin deficiency (this article is 100000% worth a read). It really opened my eyes to the fact that no matter how healthy you eat you can still be vitamin deficient without even realizing it.

Especially if you’re like me and don’t eat a super-diverse diet (I have the same things to eat almost every day).

Last week I was in a little bit of a funk, and once I got back from my trip, I ran to the grocery to pick up a daily multivitamin after thinking about Lo’s experience and how her deficiency affected her mood. I know this is going to sound dramatic, but I almost instantly felt lifted out of my funk and actually have energy and feel like myself since I started taking it.

I picked up Rainbow Light’s Women’s One Food-Based Multivitamin from Whole Foods (I love that it’s food-based, and it has an amazing mix of vitamins that help support energy including Vitamin D and B-12).

Do I think I was vitamin deficient?

Maybe. My diet has been all over the place due to travel and moving.

But I can’t deny that it has helped. So for now – I’m sticking with it.

So tell me – do you take a daily multivitamin? Any other vitamins to supplement that? Do you think it’s all just a money-making scheme? Tell me everything! Xo.


Protein-Packed, 3-Ingredient Angel Food Cake Smoothie

Hi friends!! How is everyone doing today!? I’m sitting here with the window open, a nice little breeze coming in, and a HUGE mug of (much needed) coffee. Oh, and I’m also kind of running late. So this post will probz be short & sweet.

But y’all… I have some news.


(I’m totally being sarcastic here btw…)

But I’ve been WORKING OUT!

This is a pretty big deal. I eat really well about 90% of the time, which has helped me from gaining weight from sitting in a chair at work all day, but I haven’t been consistently working out for probably a solid year. (Not proud, btw). One day though I just got the itch to move and I’ve been working out ever since.

It’s been like, a week. It’s no big deal.

I’m talking cardio. Running. Rowing. Burpees (!!!!). Weights. The whole shebang.

So since I’m basically Jillian Michaels over here now, there’s something new that’s pretty important to me and that’s PROTEIN.

But those protein powders at the grocery just have too much in them for me to be OK with drinking them on a day-to-day basis. I don’t like eating or drinking stuff that I have no clue what 99% of the ingredients actually mean.

So I took matters into my own blender and found the TASTIEST little protein smoothie, inspired by my friend Katie (@therawpineapple_) who mentioned she made something similar recently and it sounded SO GOOD.


And it’s completely natural, dairy-free, soy-free, gluten-free, sugar-free, sweetener-free, banana-free, and booger-free.

I was just seeing if you were still reading.


Yes, I’ve had a lot of coffee.


Let’s get to it, shall we? Because I know you totes want to run to the store and make it right now. (Because it also makes a perfect sweet treat!!)




(This part is even easier)

  • Put all the ingredients in a blender & blend it up.


(Please note: My blender broke about 2 minutes after this was taken. A few curse words were spewed. BUT – the good news is I found out my food processor is a perfect smoothie making substitute! So if you only have a food processor – it works in there too!)

If you want to get really fancy (and make it a little chunkier) you can also freeze your cashew milk in an ice cube tray and it will have a frostier consistency. Or you can add a banana. But then it wouldn’t be 3 ingredient and my title would be a LIE!!!

Ok. So that’s it. It’s really easy. And PACKED with protein. Literally 20 grams. And collagen to make you pretty (read more about why collagen has helped my skin here). The strawberries are amazing anti-oxidants, and the coconut water in the Vanilla Peptides helps you rehydrate.

So tell me… have you been working out? Do you have a good smoothie recipe that’s packed with protein? Do you use protein powders that are more on the natural side? Tell me everything!!!! I will be back Thursday! Until then. Xo.


Whole 30 Stir-Fry

Hi friends!!! How is everyone doing today?! I had a super relaxing & fun weekend in Louisville, and I actually tried to heed my own advice and slow it down a little this weekend. It was so nice and I automatically felt like my mind was “reset.” Anytime I’m feeling a little off, going home or spending some time alone is the cure for me.

So anyway.

It’s time for me to introduce you to your new favorite recipe.

I’m serious.

It’s the easiest & tastiest one yet.

And look. I get it. I say every recipe is the easiest & tastiest I’ve ever done. But that’s because a) it’s totes true and b) this recipe LITERALLY takes it to the next level in both categories. I’m talking fool-proof. You don’t even have to use a knife. You just need 2 pans, a couple of ingredients, and about 15 minutes of time.

That. Is. It.

It’s insane.

And anyone who watched my chicken burger debacle unfold on my Instagram story (it’s still on @thewindyblonde right now – worth a peek) you’ll know how important it is to me for recipes to be fool-proof, so I don’t end up coughing up a lung due to black smoke inhalation.


But seriously it’s so good and filling and delicious you will feel like you’re cheating.

And sidenote – this is what I’m actually eating and taking to work every day this week, too. It heats up REALLY well. Y’all know I’m weird about microwaved meats and before I started on my Paleo-ish lifestyle I really didn’t even eat meat before dinner.

This changes the game.

Have I hyped it up enough yet?

You guys are probably like OK WE GET IT, IT’S GOOD, MOVE ALONG.

But I have to at least fill my post with something because the ingredients and instructions are so minimal that there’s not much else to say. Lol.

Ok FINE YOU GUYS I’ll get to it.


  • Ground chicken
  • Trader Joe’s Asian Vegetable Stir Fry blend (this part is KEY if you want this to be easy and/or not spend the entire day in the kitchen chopping veggies!!)
  • Coconut aminos (I use the Coconut Secret brand from Whole Foods)
  • Sesame oil (I know this is inconvenient but don’t buy the Trader Joe’s brand it’s not good! The Eden Selected brand from Whole Foods is worth it, I promise!)
  • Garlic powder
  • Red pepper flakes (optional for a little heat!)
  • Fresh ground pepper (also optional, I just love pepper)


  1. Pick out the baby corns from the veggie blend. Lol. #WHOLE30LIFE.
  2. Heat up some sesame oil at the bottom of two skillets over medium-high heat.
  3. Plop your veggies in one skillet and your ground chicken in the other.
  4. Season your veggies AND chicken with the same blend – coconut aminos, garlic powder, red pepper flakes (if desired!), ground pepper, and another dash of sesame oil. Don’t be shy with the seasonings!! I love mine super flavorful. Just keep in mind that the coconut aminos is a substitute for soy sauce, so if you don’t like salty things, don’t add a ton of this! Just use it as you would soy sauce.
  5. Stir the veggies and cover them and let them cook. Don’t stir!!! That’s how they get all brown & carmelized & delicious.
  6. Use a wooden spoon or other utensil to break up the ground chicken and continue cooking it until it breaks up like ground beef. Add your seasonings again – coconut aminos, garlic powder, and another dash of sesame oil. (Seriously.)
  7. Check your veggies so they don’t burn, stir them up!
  8. Let the chicken mixture cook on the pan until the water cooks out and the chicken starts to brown. Again, not stirring will help it get that nice carmelized color!
  9. Pour your chicken over your veggies & stir them together. I like to let mine sit in the pan for 1-2 minutes together after they’re stirred, taste test, and add any last-minute seasonings needed.
  10. Serve it up!

I like to throw mine in a few of my favorite glass bowls ever for lunches.

And then I put them in my new Scout bag & off I go!

So tell me… is this recipe something you would try? Do you think I hyped it up way too much? Do you have a favorite Whole 30 friendly recipe to share? Tell me everything!!

SIDENOTE: I know I mentioned this in my story but I LOVE getting reader suggestions!!! Let me know if you have an idea or if you’ve heard of a health or wellness trend that you are curious about!

I’ll be back Thursday with a new coffee talk! Until then. Xo.



Sweet Potato Toast

Well hello my beautiful Valentines! How was everyone’s weekend?! I kind of had an amazing weekend and there’s a reason for this. But I’ll get into this later. Right now we have another super important topic to cover and that’s SWEET POTATO TOAST.

But first a poem.


Roses are red, violets are blue.

My toast recipe is pretty sweet and so are YOUUUUU!!!!


Ok so the backstory on this recipe is that I’ve seen it on Instagram a couple of times, and I recently also saw this on Pinterest and I just haddddd to try it.

Here’s why.

Whenever I’m trying to eat healthy or do Whole 30 or stick to a mostly Paleo diet (remember? I’m Paleo-ish most of the time) I have the HARDEST TIME with breakfast. Especially on-the-go. It just doesn’t happen. I’m sorry I just cannot do a Larabar for breakfast. Or just an apple. I can’t do it. I need real FOOD.

So that basically leaves me with eating eggs every day, which is totally fine, and most days doesn’t really affect me. But since I’ve been working out (!!) it’s really hard for me to schedule breakfasts around morning workouts. Because let’s face it- eggs don’t travel well and I refuse to be the stinky girl in the office.

SO. If you’re like me. Or you’re gluten-free. Or just don’t like bread. THERE IS HOPE FOR US.

And it’s called sweet potato toast.

The beauty of sweet potato toast is that it requires such little effort. All you need is a sweet potato, a knife, and a toaster. And the rest is up to you! You can get pretty creative with it.


  1. Slice your sweet potato in 1/4-inch thick slices.
  2. Crank your toaster to the highest setting.
  3. Toast your potato slice until brown on the outside and soft on the inside. This took me 2 full toast sessions on level 6 on my toaster, and it was firm but still easily sliceable with a knife. Be sure to test with a fork AFTER you take it out of the toaster! It will be super hot. I used plastic tongs to take the slices out.
  4. Top it with your favorite toast toppings! I used Justin’s Almond Butter (the maple flavor is my fave!!) and some Purely Elizabeth honey granola on one, and sliced avocado with a squeeze of lemon, red pepper flakes, pink Himalayan salt & pepper on the other (which is also Whole 30 approved!)

You guys I was a little skeptical but it was seriously SO good. And almost too freakin’ easy.

If you don’t have a toaster, this also works with a toaster oven and a conventional oven. And if you don’t have these available at your office, you can just toast them up for the week, throw them in the fridge, reheat in the microwave, and then add your toppings after!

I’m telling you guys, you will love it. Especially if you just can’t do eggs for one more day lol.


As promised, it’s time for an announcement.

The reason this weekend was so fun was because I actually had my first photography session!

Yup, that’s right. TWB the photog is now for hire.

Pretty exciting stuff, right?!

If you guys are at all interested in hiring me for shoots, let me know! I will do blog shoots, engagements sessions, professional headshots, baby & family pics, maternity sessions, and baby announcements! I’m also doing some special introductory pricing (aka I’m cheap lol) so reach out to me directly for those inquiries! You can e-mail me for now at or direct message me on Instagram (@thewindyblonde) and we can arrange it from there.

And if you want to see some more pics, check out this gallery from the rest of this engagement session! They were the absolute cutest.

Ok y’all. Whew. Glad I got that off my chest I was a little nervous haha!!

Now tell me… what are your thoughts on sweet potato toast? Is this something you would try? Do you have any ideas for breakfasts on-the-go? Tell me everything!! I will be back soon with some tidbits & a unique twist on our usual coffee talks. I can’t wait! Xo.