Manage holiday stress and have fun with the 12 Days of FITmas challenge. Learn the importance of sleep for teens (and everyone) and how to hack it! Check out a chocoholics dream with the Dark Chocolate Bark recipe.

Sleep hacks for teens (and adults). Why they need sleep, why they can’t sleep and how to fix it.

November 2024 newsletter - power of protein, new class offerings and schedule openings.

April 2024 newsletter - my favorite hiking app, how plastics impact your health and the environment and a recipe to have sushi at home!

Guinness Beef Stew and all your protein questions answered. Plus learn the exciting things SF&F will be offering this month!

Why do we need protein and how much is right for you?

It costs $0 to save a life. Read the other reasons I regularly donate blood and where you can donate locally.

February 2024 Newsletter: All things heart health, how to reduce your risk of heart disease, relief from constipation and a chocolate mug cake that is love in a mug.

Heart disease is the #1 cause of death, in women. Learn the symptoms to avoid being a statistic.

Do you struggle with occasional or chronic constipation? Learn the symptoms, causes and how to GET GOING AGAIN!

December 2023 newsletter: ‘Tis the season to reflect with gratitude on the past year and plan with excitement for the year ahead! Give the gift of health with SF&F gift certificates. Learn more about reputable charities and how the ‘winter blues’ effects up to 20% of the population. Check out what I’ll be serving my family this holiday season.

Feeling the winter blues? It could be Seasonal Affective Disorder (SAD). Learn who is most at risk, the causes, symptoms and how to manage this condition.

Attitude of Gratitude - how to serve others this season, my favorite recipes and 2 new programs coming soon!

What makes processed foods, like chips, so addictive? Why should we be weary and what can we do about it?

October 2023 newsletter: thank you to my followers for helping me reach a milestone! Chocolate chip pumpkin muffins and how to stay healthy through the holidays.

STRESS FREE meal plan for back to school. What are age-appropriate cooking or kitchen skills? What to pack that will actually be eaten.

September 2023 Newsletter: back to school = back to health. Learn about healthy aging, a $100 promotion, and best bars to buy or make your own!

What’s the best bar for you and your family? As a snack or to round out a meal - what should you look for?

All these questions answered and a shopping list for you to use in this blog!

August 2023 newsletter: relation of hydration to carb craving, truth about protein and kidney health /aging, beat the end of summer blues, my Collegiate Nutrition program and the most versatile and delicious Asian chopped salad.

Why do we crave carbs when we’re really thirsty??