If you regularly suffer from cravings, particularly sugar and starchy carbohydrates (which breaks down into sugar), it's VERY likely your body is fat/protein and/or mineral/vitamin deficient.

Both nutritional and emotional cravings are little nudges from your body that something is missing. Emotional cravings typically stem from boredom, stress, habit or learned childhood behaviors whereas hunger that erupts 1-2 hours after eating is likely a macro or micro-nutrient deficiency-HUGE DIFFERENCE.

I always conduct a FOOD experiment at the beginning of each of my coaching programs-all of my clients are amazed how much better and satisfied they feel after adding in HEALTHY dietary fat-so much so, that they can now go 4-6 hours between meals.

Remember, healthy fats DRIVE fat-loss, wheres pro-inflammatory fats, inhibit our ability to lose weight!

Here is one of my favorite summertime smoothies that has a BOATLOAD of whole foods nutrition-it will combat cravings, improve digestion, boost your mood and satisfy your sweet tooth all without sabotaging your health or your waistline.

Cravings. We all have them. Some are emotional, even habitual, whereas other times it's the body sending you an email, telling you it's missing something.

Physiological cravings occur on a cellular level, often a result of a low nutrient dense diet-a diet high in processed food, sugar, wheat, dairy, caffeine and alcohol.

When we start nourishing the body on a cellular level, by incorporating a wide variety of healthy fats, wild animal proteins and RAINBOW foods, cravings magically diminish.

If you crave chocolate, you are likely low in magnesium-which is one of the most common macro-mineral deficiencies, especially during a women's cycle.

So the next time you crave chocolate, tune in and ask yourself the following questions.

• Did I get enough healthy fat?
• Did I get adequate protein?
• Am I dehydrated? (a common reason for hunger-drink a glass of water)
• Am I getting enough magnesium rich foods?

Here is my favorite magnesium boosting smoothie which I like to incorporate after playing tennis or a HIIT workout, or anytime my body is screaming for magnesium. It satisfies my sweet tooth, while replenishing my magnesium stores!

Happy fall fitness family!

Tis the season for flu season. Are you prone to getting sick? Does your cold have a tendency to linger for days, even weeks?

My objective as a functional nutrition and health coach is to help my clients optimize their diets and lifestyle habits to build an ironclad immune system.

People with a depressed immune system, weakened gut biome, or nutrient deficiencies may be more prone to catching the flu or a cold much easier.

Stress, lack of sleep, a diet high in sugar and exposure to toxins can all suppress immunity, making you susceptible to getting sick.

Here are my top natural remedies, foods and supplements to add into your diet this fall to optimize immune function and keep you healthy all season long without using toxic, over the counter remedies.

My top supplements, essential oils and foods to add into your daily protocol this fall:

Fall Immune Boosting Smoothie With Pumpkin & Turmeric

Enjoy this smoothie 2-3 times a week to help optimize immune function and reduce systemic inflammation.

*makes 1 serving