This week has me absolutely swamped in getting ready for Christmas celebrations. Last night, Garth and I attended his Christmas party for work. It was at Vinny’s here in Fredericksburg, a nice little italian place I had never tried before. I indulged (way too much!) in a spicy vodka rigatoni with chicken and one (ok two…) pieces of garlic bread. What’s Christmas without a little carbohydrate loaded treat?
Today has me finishing up my holiday cookie/candy baking extravaganza. Every year since I was a little girl, my family always made huge amounts of cookies and candy (all from scratch of course!) to give as gifts to hosts, family, and friends. Even though I’m not traveling back to KY for the holidays, I still had to keep the tradition alive. It just doesn’t seem right.
Woodford Reserve Bourbon Balls, Snickerdoodles, and molasses cookies are at the top of my to do list, but yesterday I whipped up a quick buffalo chicken chili in the crockpot to munch on this week. I didn’t take a ton of pictures, but you can find the recipe below. Enjoy!
- Coconut oil
- 3 large cloves garlic, minced
- 1 large or 2 medium sweet onions, diced
- 4 whole carrots, chopped
- 4 stalks of celery, chopped
- 1 1/2 teaspoons ground cumin
- 1 teaspoon chipotle chili powder
- 1/4 teaspoon cayenne pepper
- 2 cups low-sodium chicken broth
- 1 pound ground chicken
- 1 28 oz can fire roasted diced tomatoes
- 1 can white beans (your choice)
- 2 tablespoons vinegar based hot sauce (I like Louisiana)
- Buffalo sauce, for garnish
- Diced avocado, for garnish
- Chopped green onion, for garnish
- Blue Cheese, for garnish
- Extra carrots and celery. for garnish
- Add a small amount of coconut oil to large pot and sauté garlic, onion, carrot, celery, cumin, chili powder until onions start to soften.
- Add chicken and brown over medium-high heat until cooked throughout, about 5 minutes.
- When chicken is fully cooked, pour in broth, tomatoes, beans, and hot sauce, stir well.
- Cover the pot and turn the heat to medium-low. Let simmer for 15 minutes. Serve with your favorite toppings
With Christmas just around the corner, a few last minute gift ideas never hurt anybody!
I’ve been reading so many blogs the last few weeks that have been featuring gift ideas for guys and gals alike. I figured I might as well join in and share a few of my favorite items. They might just be perfect for someone on your list!
For the Runner Girl: The Headphones
Every runner knows the pain and agony of having her headphones ripped from her ears right at the most challenging point in a run. Seriously throws your game off. The JayBirds wireless earphones are all the rage right now, but a little pricey. I’m actually of fan of the Sony Active version; lots of fun colors, great sound quality, waterproof, and they stay put!
For the Yogi Girl: The Mat
A slippery mat makes for a crappy yoga class, especially hot yoga. The splurge is definitely Lulu Lemon’s “The Mat”, I have this one. It’s antimicrobial, large, double sided, and really holds up well during class. For a steal, check out the Gaiam Athletic 2Grip yoga mat. I’ve heard rave reviews. Throw in a towel as well!
For the Chef Girl: The Mixer
A Vitamix is a definite splurge item, but one you will never, ever regret. I use mine daily for smoothies, soups, making my own nut butters and some flours, and great green/red juices! It even doubles as a food processor. There is literally nothing this machine cannot do. It even cleans itself like a dream. For a “steal” alternative, try out the Ninja Professional series. My parents have one and they say it’s a great mixer!
For the Well-Dressed Girl: The Boots
I don’t spend a lot on clothes. Never have, never will (except maybe good quality workout gear, I am pretty brand loyal when I find something I like). Riding boots are all the rage. These Frye boots are considered the best of the best and would brighten up anyone’s holiday, but I have these from Target and I’m a huge fan (with quite a bit of extra cash in my wallet) I also really like Alex and Ani charm bracelets and adding on to my Pandora charms.
For the Girl Who Has Everything: The Gift Card
Some people you just can’t buy for. It’s nearly impossible. In these cases I like to do one of two things, purchase a handmade item that benefits a charity or just break down and grab an individualized gift card. I’m a huge StitchFix fan and that is a real treat for anyone. I also love TheRunnerBox. You can also check out Etsy to find fun, handmade gifts that benefit a great cause. Also consider a class pass to a local yoga or spin studio. Make it a date and enjoy lunch and class together. After all, the season is about spending time with those you love.
What’s on your Christmas list?
Who says oatmeal cookies can’t be healthy and delicious? These oatmeal chocolate chip cookies were made to be a sweet indulgence, without all the guilt. I hope you like them!
- 3/4 cup of unsweetened applesauce
- 1/4 cup of chocolate chips (dark or semisweet)
- 2 eggs
- 2 TSP pure vanilla extract
- 1/4 cup of milk (doesn't have to be dairy)
- 3 cups of old fashioned, rolled oats
- 1 cup of whole wheat pastry flour (or 1/2 all purpose: 1/2 whole wheat)
- 1/4 cup light brown sugar
- 3/4 TBSP ground cinnamon
- 1/2 teaspoon baking soda
- Preheat oven to 325F
- Mix applesauce and brown sugar together until smooth
- Beat in 1 egg at a time, add both teaspoons of vanilla
- Whisk together flour, baking soda,and cinnamon. Stir into the sugar/applesauce mixture. Fold in oats and chocolate chips.
- Drop heaping teaspoons onto baking sheets (with cooking spray). You should have enough or about 36 cookies.
- Bake 15 to 17 minutes (depending on the size of your cookie drops). Cool for 5 minutes and transfer to wire rack to cool completely.
One of the most common hurdles of the holiday season is how to control sugar cravings. While this hits home the hardest with my diabetic patients, it by all means applies to every single one of us.
Most health advice sets an unattainable goal, which often leads to an “all-or-nothing mentality”. This can be devastating to someone making the gradual changes to a healthy lifestyle. Let’s be realistic and talk about what really works.
How to Fight Sugar Cravings
Ok. Let me be nerdy for a second….if you don’t like the nerdy, skip to the next paragraph
Sugary treats is often treated as one of the most satisfying foods, on a physical and emotional level. Sugar lifts energy levels and alters moods quickly. This isn’t just in your head, well, actually it is…but that’s besides the point. It alters brain chemistry, by increasing your levels of serotonin and endorphins. Sugar elevates serotonin. This happens because sugar is consumed, insulin is released, and it binds with amino acids. Together, they go to the muscles and leave tryptophan, which causes it to travel to the brain and help produce serotonin. Hence, sugar makes you feel “good”.
So what do we do about it?
Here are 5 of the biggest challenges when it comes to battling sugar- and how to stop it for good.
1) Sugar is Sugar, No Matter the Form
Sugar is a sneaky devil. We make great decisions by cutting out cakes, cookies, sodas, and obvious sugar-laden habits. What we don’t realize is that sugar is hiding behind every corner. With an American diet that relies so heavily on processed foods, anything you find in the middle of that grocery aisle is a sugar bomb. EAT REAL FOOD. I always tell my clients, shop the perimeter of the stores and be very selective at picking out anything from those center grocery aisles. Even the growing fads of natural sugars (aka. agave, turbinado sugar, even honey), are causing people to neglect the fact that these are still just sugar. Now, I’m not saying avoid honey. I’m saying be aware that they are not a free pass and should still be used with great moderation. They raise blood sugar just as much as the pure white stuff. With a diet primarily based in vegetables, fruits, lean protein, and whole grains; your sugar problems will fix themselves. Don’t be fooled by branding!
2) Calorie Consumption
This is a huge problem for my clients who are dieting or insisting on calorie counting. You limit yourself earlier in the day in order to have more calories at night. The 3pm itch hits and you find yourself staring down a cupcake and rationalizing that its “ok” because you have so many calories still left over.
Breakfast and lunch, whether your counting calories or not, should always include a healthy mix of carbohydrates, protein, and fat. By limiting yourself early, your setting up for failure later.
Examples of quick meal fixes to incorporate these things include adding an egg, nuts, or protein to your oatmeal or cereal, along with some fresh fruit for some major fiber. This keeps you fuller, longer. For lunch, consider adding a protein like diced chicken or canned beans, and a healthy carb like quinoa or brown rice to go with your veggies. Not only will this make those veggies way more appealing, but it will help control cravings later in the day. Keep the healthy fat too! Adding some avocado, a little olive oil, or some seeds always helps with staying power.
3) Fasting and Floundering
We’ve all been there, no time for breakfast, just coffee and out the door. Or work is slammed, you never even stop to take a break. If you wait until your starving to eat, your going to eat the wrong things and WAY too much of them. By eating small amounts throughout the day, you fight off the craving before it even starts. I’m not nice when I get hungry, and I fixate on food until I get it. If you put a scale to it, with 1 being full/not hungry at all to 10 being belligerent and hungry (haha yeah it happens), I always aim to eat at about a 6 or 7. I never, ever let myself lose control of something as simple as hunger because you can’t fight it. This allows me to make better decisions and avoid the pleasure/guilt cycle.
4) Sleep sabotage
Sleep is so important. We all know losing sleep can lead to serious weight gain and increased calorie intake (remember that nasty little hormone, cortisol). When we sleep, our body repairs. This helps our body control appetite and keep our metabolism moving while we are awake. When you don’t have enough sleep, your body overreacts and tells you to eat more sweet stuff to feel better and wake up. Get plenty of sleep, ‘nuff said.
5) Swap the Habit
Remember how I said we love sugar because it releases serotonin and endorphins? Yeah, well so does physical activity. Train your mind that you can substitute your sugar craving for activity. Want a snickers? Call a friend and head out shopping or to the gym. Can’t stop thinking about the donuts sitting on the counter at work? Take a 15 minute, brisk walk. Come back and be surprised when the donut really doesn’t matter (mostly because somebody else already ate it).
How do you fight sugar cravings?
What are your favorite holiday treats?
Most of you guys know I am cooking my way through the Thug Kitchen cookbook. I’m really trying to “broaden my horizons”, as corny as that sounds, to explore different types of proteins, etc. The most successful eating habits and lifestyle changes (health care professionals and registered dieticians agree) are those that are varied, sustainable, and intuitive. The best way to make healthy choices every day is to mix things up! If you are always trying something different, you won’t feel deprived of anything.
I have a HUGE amount of respect for bodybuilders and people who strength train for aesthetic gains, but there is no way I could be successful at eating 4 oz of chicken, half a sweet potato, and broccoli for six different meals a day. I would probably eat two meals and then find myself in the Taco Bell drive thru without even blinking! All that being said, Thug Kitchen is helping me explore some fun meatless options.
Hence my latest adventure with tofu….
Warning: I had never cooked with tofu before. This was an absolute first. It wasn’t pretty. Don’t get me wrong, it tasted fantastic but there are no beautiful photos to accompany this post. Sorry….
I made the Mixed Veggie and Tofu Chilaquiles. Chilaquiles, while I’m not 100 percent sure on how to describe them, are very much like a loaded nacho platter without the distinct layers. This vegan recipe replaced cheese with nutritional yeast (which I LOVE!) and used a medium-firm tofu, which has the consistency of scrambled eggs. In addition, it incorporates a ton of veggies, which could be easily interchanged for whatever you had left in the fridge or your family preference. It called for lots of peppers and spinach, but I threw in a zucchini and some greens that were on there last leg (I hate being wasteful).
It was also a super quick meal! Start to finish it took me about 25 minutes and there is no thawing ingredients involved. The flavor was strong and definitely worked for my constant need to satisfy a Mexican craving. I think next time I will wait till much later in the cooking process to add the corn tortillas, I would like a little bit more crunch in my bowl. Overall, a big win and despite tofu, I think it would even be Garth approved!
Today has me in a complete work mode, and it has been a very…very…slow start. My computer (my beloved Toshiba from pre-pharmacy school days) finally kicked the bucket on Sunday. The screen went completely black and the processor just gave out. It figures that as soon as I get a little momentum with blog posts, etc. that I would have tech issues! Today was my first day off since then, Garth picked out a computer from Best Buy ( I picked up this one) that would meet all my business/blogging/personal needs. I picked it up and proceeded to transfer all my files and get it set up to work. By the time I sat down to actually start on some posts and patient charts, It was already after 2pm. This might be setting the worst example ever, but I ordered a pizza, wrote off my workout for the day, and now I’m hunkered down, ready to get completely caught up for the week (cross our fingers ).
This week, I had every intention of doing post giving everyone an update on where the business is headed and how my CDE is progressing. This is as good an opportunity as any! I’m fully integrated into the community here in Fredericksburg since moving in July. It’s been such a blessing to move farther away from the city, closer to my job and surrounded by friends and a positive environment. I’m expanding my services into the Richmond market and am hoping to also expand into remote consultations through this blog. With a combination of Washington Metro, Richmond, and everything in between, I should be able to build a decent client base!
I am scheduled to take my final CDE (certified diabetes educator) exam in the late spring and I have completely finished all my experience hours. In addition to this exam, I will also be sitting for my ACE Health Coach exam as a added bonus to my patients seeking extra diet and fitness help.
Interested in personal or group diabetes education? Contact my at firstname.lastname@example.org. I am available for private consultation, group consultation for private practices, and curriculum development! I look forward to hearing from you!
courtesy of the Thug Kitchen: Eat Like You Give a F*** Cookbook
I’ve been trying to incorporate more meatless meals into my diet weekly. Not because I want to cut calories necessarily or want to forego meat, but because it really makes me expand my cooking techniques and I try lots of new ingredients that otherwise I would just neglect. Discovering Wegmans has not helped either (it makes Whole Foods Market look like absolute weak sauce…no offense).
I picked up the Thug Kitchen cookbook at Target a few weeks ago, and I’m slowly cooking my way through, my sort of “cooking challenge”. It’s a vegan cookbook, with some very raunchy language (parents beware!), but they have super easy and creative recipes.
I started out by making these Black Bean Tortas with Coconut Chipotle mayo. A torta is essentially a mexican sandwich, and I made a few changes to the recipe in that I used a few different types of hot sauce and changed up the bread that was used (just personal preference).
I started out making the coconut chipotle mayo. Combine 1 cup of canned coconut milk, 1/3 cup of hot sauce ( I used Cholula, a personal favorite, but it recommended any chipotle hot sauce), 1/3 cup of olive oil, 1 tablespoon of chia seeds, 1 teaspoon of fresh lemon juice (about half a lemon), 1/2 teaspoon of garlic powder, and a pinch of salt to taste
Throw all these ingredients as is into a food processor or blender and run on high for 1 minute. Add more hot sauce if you want, then store it in the fridge until ready to use. It will get thicker the longer you let it cool.
After finishing the mayo, start on your black beans. Heat a teaspoon of olive or coconut oil ( I used coconut) in a medium to large pot over medium high heat. Saute 1 onion, finely chopped, until golden brown (about 5 minutes). Add 3 cloves of minced garlic, 1 tablespoon of chili powder, and 3/4 teaspoon of cumin and cook for 30 seconds, until fragrant.
Add 2- 15 oz cans of low sodium black beans (drained) and cook for 5 to 10 minutes until completely warmed through and well combined. Mash up the beans to a chunky consistency. Add the juice of 1 lime and salt to taste. It’s not going to look pretty…just trust me.
While the beans are cooking, toast a crusty bread/roll of your choice. I used a loaf of ciabatta bread, cut into 4 sandwiches, and toast in the oven.
Toast well, you don’t want a soggy sandwich in case there is some liquid left in the beans (lesson learned ). Smear a generous amount of mayo on the toasted bread, pile on 1/4 of the bean mixture. Some great add on ideas are lettuce, tomato, red onion, avocado, some fresh cilantro, and of course, more hot sauce. I enjoyed mine with a side salad, but it’s a full meal on it’s own! Enjoy
- 1 cup canned coconut milk
- 1/3 cup hot sauce; like Cholula
- 1/4 cup olive oil
- 1 TBS ground chia seeds
- 1 TSP lemon juice
- 1/2 TSP garlic powder
- Pinch of salt
- 1 TSP olive/coconut oil
- 1 yellow onion, medium, finely chopped
- 3 cloves garlic, minced
- 1 TBS chili powder
- 3/4 TSP ground cumin
- 2 15 oz cans low sodium black beans; drained
- Juice of 1 lime
- salt to taste
- 1 loaf of ciabatta bread
- lettuce/tomatoes/red onion/avocado/fresh cilantro
- Chipotle Mayo
- Throw all ingredients directly into food processor. Run on high for 1 minute. Add more hot sauce to taste. Store in fridge to thicken
- Creamy Black Beans
- Heat oil in pot on medium high heat. Saute onion until golden brown, about 5 minutes. Add garlic, chili powder, and cumin; cook for 30 seconds. Add beans and stir well. Simmer on medium low for 5 to 10 minutes until warmed through. Mash up until chunky in texture. Add lime and salt.
- Cut ciabatta loaf into fourths and toast well. Smear generously with mayo and black bean mixture. Add lettuce, tomatoes, red onion, avocado, cilantro, etc. and top with more hot sauce. Serve with side salad, lightly dressed.
I’ve been getting a lot of questions lately at the pharmacy about getting the most bang for your buck when purchasing nutrient dense food. Superfoods by definition are foods that have multiple, over the top nutritional benefits. We all know about salmon, almonds, eggs, and spinach; but many of their lesser known counterparts can add a real boost to your meal options. Here are few options to check out the next time your headed to the grocery store!
Acai (pronounced ah-SIGH-ee, in case you had NO clue like me) is a small, purple berry that is making waves as a weight-loss aid and anti- aging product. The berry has very high levels of anthocyanins, which help heart disease and cancer by fighting free radicals in the body. Oddly enough, it is also a source of oleic acid, which is the same heart-healthy fat found in olive oil. Acai is popping up all over the grocery store in the forms of frozen berries, dried berries, powders, and juices. Avoid the juices (packed with added sugar) but a few options are:
-Added to a smoothie with other berries, greek yogurt, and some hidden veggies. Add a little honey for sweetness.
-In a bowl with bananas, homemade granola, and fresh strawberries/blueberries.
-In a baked dish, like this recipe for acai truffles
Maca is a root vegetable that is grown in the Andes Mountains. It’s picked, dried, and then processed into powder. Maca has been used to boost energy, endurance, and libido (yes please ). It’s known as an adaptogen, which means it can undo fatigue and helps with regeneration and repair. It has a rich, nutty flavor and lends itself best to:
-incorporating into baked goods, like this mexican chocolate maca bark (what a great holiday treat!)
-mixed into a post workout protein shake or smoothie
-homemade energy bars for during those long runs when you need a little boost!
Goji berries are super easy to find in just about every major supermarket. They have tons of vitamin C and are great for vision, poor circulation, and to boost the immune system. Look for them in the dried food bins.
-Sprinkle them over oatmeal or yogurt
-Make a homemade trail mix with almonds and shredded coconut
Kefir is similar to yogurt, but is made from fermented milk. It is a huge source of probiotics, which are excellent for immune health and good digestive health. It can be found in the refrigerated dairy aisle (usually with the yogurt) or you could try making it yourself!
Cacao, like its cousin chocolate, contains flavonoids, which are known to help lower blood pressure and increase circulation to the brain and heart. It has less than 15 calories/tablespoon, has no fat, but tastes very, very much like chocolate(!). Make sure and choose the raw/non-alkalized versions to get max nutritional power. Mix into a smoothie or try these amazing brownie batter balls.
FYI, not psychoactive ingredients here. These seeds are super high in protein and contain all the essential amino acids needed for growth and repair. They also contain the right balance of omega-6 and omega-3 fatty acids. They have a very neutral taste, so you can add them to just about anything; like soups, salads, or rice dishes. This pesto sauce sounds really fun!
Kale has taken a back seat to spinach for many years now, but it is making a HUGE comeback. Kale is actually a member of the cabbage family (a cruciferous vegetable aka see Sheldon’s theory from BBT ). Kale is packed with vitamins, is super high in fiber, and is incredibly nutrient dense while being very low in calories. It makes a great salad, but it is also amazing sauted with some garlic, crushed red pepper, and balsamic vinegar over the top. Blend it in with a smoothie and you will never even know it is there. Try this recipe for a great green smoothie. It’s my personal favorite
Nutritional yeast is actually deactivated yeast and has no leavening agent left. It’s a great source of protein, fiber, and B12 (which is really hard to find outside of beef). It has a super cheesy flavor, so sprinkle it on top of anything to get back that cheese taste without all the fat and calories. This can also be found in the bulk dry bins, easy to try just a little to get you started. Try it as popcorn topping for your kids, sprinkle it on top of a baked potato, or on top of a pasta dish. Try a lasagna recipe and replace the top layer of cheese with this, you will see the calories drop!
This article was long winded, but hopefully it gives you some great ideas for incorporating a few new foods into your diet. Spontaneity fends off cravings and helps keep everyone on track!
Do you have any favorite superfood recipes? What are your favorite brands?
It’s December 1st Y’all!
If you haven’t gotten into the holiday spirit yet, well now there is no excuse for saying it’s too early. It’s officially December, and I’m lovin’ it! The Christmas tree is decorated, the lights are up, my nativity scene is placed perfectly on my mantel above the fire place…all I need now is a cup of hot chocolate, a Hallmark movie marathon, and some Christmas cookies cooling on the stove . With my recent relocation to Fredericksburg, I thought it would be fun to highlight a few of the events going on in the DC/Central VA area!
Doesn’t my new Christmas tree look awesome? I’m so excited to have a real house, with a real Christmas tree. Garth put in 100% effort to make sure it was perfectly fluffed
Downtown Fredericksburg in December is a classic holiday destination. Main street is amazing; the lights, the hospitality, the locality, and all this history wrapped up into a small town atmosphere is more than anyone could ask for in a holiday season! Looking to do some shopping? Here are a few of my all-time faves:
VA Runner in Fredericksburg- Great Hometown Running Store
Monkee’s of Fredericksburg– For Tory Burch fanatics like me
Heather Boutique is a great little gift shop for a fun girl in your life! Lot’s of fun Holiday gifts!
Lady Burg is my ABSOLUTE favorite stop for homemade beauty and wellness products. They are a local Bath and Body Apothecary, so very near and dear to my old-school pharmacy heart. Try their homemade muscle rubs and salves made from pure arnica!
Kybecca– If you have a wine drinker in your life (or a are a wine drinker ** cough**…me) then this is a great place to stop, have a glass, and pick up a gift!
Needing a quick cup o’ joe? This is Hyperion Espresso is THE place to be (amaretto latte anyone?”)
If your looking for a truly magical holiday date night, ride through downtown Fredericksburg on an Old Town Jingle Bell Carriage Ride, learn to skate on the Spotsylvania Town Centre ice rink, or enjoy a classic Christmas at the Kenmore Plantation.
The annual Fredericksburg Christmas Parade (and the Spotsylvania Christmas Parade as well!) are being held on December 5th, 2015. The City of Fredericksburg Parade starts at 5:30pm and runs along Caroline and Princess Anne Streets. The Spotsylvania Christmas Parade starts at 1pm and runs directly through the Courthouse area. I’m extra excited about this parade, one because it’s right up the road and two, because the theme this year is “Gingerbread Jamboree!”. I love me some gingerbread men. I’m really looking forward to these events, hopefully I make it to both! For more holiday events, The Fredericksburg tourism website is a great resource for plenty of family fun. Hope you had a great start to the month!
One of my favorite things about my blog is getting the opportunity to share with you my very favorite things. Sometimes, these are items that help me to live a happier, healthier, simpler life (aka what my blog is all about). Other times, they are programs or ideas that I really feel I can get behind. As you guys know, I am really in to diabetes. I mean…really in to it I can’t wait to get my CDE so that I am able to help people specifically meet their diabetes goals. It’s a very important goal of my own! That’s why I feel the need to take a few lines and tell you about the American Diabetes Challenge!
“America’s Diabetes Challenge: Get to Your Goals” is an educational program from Merck and the American Diabetes Association urging people with type 2 diabetes to work with their doctor to set and reach their individual A1C goal. The program also helps people with type 2 diabetes learn if they are at risk for hypoglycemia (low blood sugar) and how they can work to reduce that risk. Friends and caregivers of those with diabetes are encouraged to challenge and help their friends and family reach their A1C goals and to support them through lifestyle changes to reach these goals.
Serious complications of type 2 diabetes; such as diabetic ulcers and amputations, diabetic neuropathy, and diabetic retinopathy can all be avoided by setting and meeting individual goals that follow the ABCs of diabetes-A for A1C, B for blood pressure, and C for cholesterol. These three important goals decrease complications, and decrease risks for major events, such as heart attacks and stroke.
Do you have Type 2 Diabetes? Are you at your A1C and blood glucose goals? Accept the America’s Diabetes Challenge. What is your mission?
1) Talk to your diabetes care provider to know your A1C
2) Set goals, make a plan, and learn about managing both high and low blood glucose
3) Stick to the plan, and check in with your provider.
Are you interested in taking the challenge? Need someone to hold you accountable and help you reach your goals? Contact me to today! RXforWellnessDC would LOVE to help you reach these goals and lead a happier, healthier life! Take the challenge today!