As we welcome the warmth and vibrancy of summer, it’s the perfect time to reconnect with your body, plate, and mindset. 

Forget the pressure to “get summer ready”—you already are (especially if you are reading this newsletter). 

Health isn’t about fitting into a mold, it’s about finding what helps you thrive. Whether you’ve prioritized your wellness all year or are just beginning to tune in, this is your moment to soak up the sunshine and embrace habits that nourish your whole self.

Let’s take the pressure off—summer isn’t a deadline, it’s an opportunity. Instead of focusing solely on weight loss, shift your mindset toward habits that help you feel strong, energized, and balanced. Sustainable weight loss and body recomposition can absolutely be part of your journey—but they’re most successful when they’re rooted in overall well-being.

 

Here are a few simple ways to support your health this season:

 

Fill your plate with seasonal produce, lean proteins, and healthy fats. Think color, variety, and satisfaction—not restriction. Summer is the perfect time to embrace fresh, whole foods and tune in to how they make you feel.

 

Balancing your macronutrients—protein, carbs, and fat—can help you feel fuller, more energized, and better aligned with your goals. Aim to include:

 

Protein for fullness and muscle support (chicken, tofu, eggs, Greek yogurt).

 

Carbs for energy and fiber (fruits, veggies, whole grains).

 

Healthy fats for satiety and absorption (avocado, olive oil, nuts).

 

Tracking your meals, even briefly, can reveal helpful patterns and guide smarter choices. Use it as a tool for awareness, not perfection.

 

Move for joy. Whether it’s a structured workout or a walk around the block, aim for movement that feels good and fits your lifestyle. Summer is the perfect time to get outside—fresh air and sunshine can boost your mood, energy, and vitamin D levels, which play a key role in bone health, immune support, and overall well-being.

 

Prioritize rest. Recovery and sleep are essential to any wellness goal—don’t skip them.

 

Hydrate often. Keep a water bottle handy and add fruits or herbs for extra flavor.

 

Practice self-respect. Speak kindly to yourself, dress comfortably, and care for your body like the lifelong home it is.

 

Farmers' Market Favorites

Farmer’s markets are the perfect place to embrace healthy seasonal eating—and they’re a great way to get outside, get moving, and support local growers. Pick up fresh fruits, crisp greens, colorful veggies, and other local treasures while getting your steps in.

For a fun and healthy summer goal, try visiting as many different markets as you can! Use this helpful USDA tool to discover markets near you or wherever your travels take you. It’s a great way to add variety to your meals, increase your activity, and make the most of summer’s fresh flavors.

 

 

2 cup, Flapjack & Waffle Mix, Buttermilk

1 cup, Strained Nonfat Yogurt, Vanilla

1 tbsp, Chia Seeds

1 tbsp, Flax seed

3/4 cup(s), Monkfruit Sweetener, Classic

1.50 tsp, Cinnamon

1/2 cup, Oatmeal, dry

1 1/2 cup, Strawberries - Raw - Sliced

1 tsp(s), Vanilla Extract

3 large, Egg white

1 cup, diced, Rhubarb, raw

1/2 tsp , Sea salt

1 Tbsp, Hulled Hemp Seed Hearts

3 large, Egg

1/2 cup(s), Sliced Almonds

1 tsp, Baking soda

1 teaspoon, Baking powder

4 scoop, Multi Collagen Protein

 

Mix all wet ingredients together well in one bowl.  

Mix all dry ingredients together well in a separate bowl.

Mix dry ingredients into wet ingredients until totally combined.

Line cupcake pan with papers and fill cups nearly full.

Sprinkle with flax seed and hulled hemp hearts.  

Bake in oven @ 325 for 25 minutes.

Let cool.  

Refrigerate after 1 day for up to 4 days or store in freezer.

 

Let’s make this your most nourishing summer yet.

If you’re looking to reset your habits, explore what wellness looks like for you, or just need a bit of guidance, I am here to help. Coaching spots are open. 

PS - If you found this helpful or know someone who might benefit, please share it with them—it’s always appreciated! And don’t forget to follow me on social media for more tips, recipes, and inspiration to keep you motivated on your wellness journey.

 

Cooking Classes @ Chicago Botanic Garden

Sunday, June 22, 2025  @ 1-3 pm

Summer gardens are bursting with fresh, healthy greens. In this cooking class, you will learn essential knife skills, sautéing techniques, tips for creating homemade dressing, and how fresh herbs can brighten up any dish. Enjoy spinach salad with strawberries and fennel topped with a mint vinaigrette; sautéed swiss chard with onions, black beans, and goat cheese; and beet pizza with kale pesto and a seeded crust.

Saturday, July 19, 2025 @ 11 am – 1 pm

Indulge in delicious treats without guilt. In this cooking class, learn how to create healthier desserts by understanding macronutrients (proteins, carbohydrates, and fat that provide energy) and incorporating ingredients that are low in sugar, high in protein, and nourishing for your body. Recipes include almond flour scones with seasonal berries, banana breakfast cookies, carrot zucchini bread, strawberry rhubarb muffins, and tahini banana bread.

Wednesday, August 20, 2025 @ 11 am – 1 pm

Summer squash grows quickly and is incredibly versatile, ideal for both savory and sweet dishes. You will learn various techniques for preparing squash, including grilling, roasting, sautéing, and baking. The menu features zoodles (zucchini noodles) served with pesto and cherry tomatoes, a mixed squash dish topped with lime and green goddess dressing, chocolate zucchini muffins, and classic ratatouille.