Febuary 2016

Heartfelt goals

How is your winter going?

How do you feel this winter is going for you? Have you been able to stay on track with your goals to get to a swimsuit body by June? Do you feel like your confidence level has increased over the past few months?


I can say that this winter is going too slow for me, I am ready for spring. I am 4 months pregnant, and I honestly have been dragging. It can be a challenge to get out of a "rut" when you are stuck in one. The key is not getting into the habit of being "lazy" or "unmotivated." It can especially be hard during these winter months when everything is cold and you just want to stay inside and cuddle by the fire.


The main thing is that you do not lose focus on your goal. Take some time each day to reflect and be a bit more mindful of your daily routine. Do you get enough physical activity? Are you consuming the correct amount of protein, carbohydrates, and fats for your body? These are some things to ask yourself. Once you are committed, it will be less likely that you will stray from your goal.

Recipe: Straberry Protein Pancakes with Yogurt Filling

Strawberry Protein Pancakes with Yogurt Filling


Pancake Roll-Ups: ¼ cup low-fat plain Greek yogurt ½ scoop Vanilla Bean protein powder ½ teaspoon baking powder 2 egg whites ½ cup regular old-fashioned oats ¼ cup strawberries, chopped 2 tablespoons water Non-calorie sweetener to taste


Yogurt Filling: ½ cup fat-free plain Greek yogurt 2 tablespoons low-sugar strawberry jam 1-2 packets stevia (or sweetener of choice) Put all of the ingredients for the pancakes in a blender and blend until smooth. Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat. Spoon ½ of the batter (if making 2 large pancakes) or ¼ of the batter (if making 4 smaller pancakes) onto pre-heated griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked. Remove from griddle when both sides are cooked, and place pancakes on a serving plate. To make the filling, simply mix Greek yogurt with jam and sweetener in a small bowl. Divide filling between pancakes and roll pancakes up around filling. Place roll-ups on plate seam-side down so they stay rolled, or secure with a toothpick. Serve with strawberries, lowsugar jam, or low-sugar maple syrup if desired.


Yield: 2 large pancakes Nutritional Analysis: 1 serving (one large pancake) equals 131 calories, 2.5 g fat, 28 g carbohydrate, 15 g protein Diabetic Exchanges: 1.5 starch, 1 meat/cheese, ½ fat

Master Your Metabolism with Real Food

Saturday, March 5th, 1pm

Clermont County Public Library-Milford-Miami Township Branch, Milford, OH, United States

Milford, OH

Come learn how to eat the right combination of macronutrients to meet your weight loss goals! Everyone in attendance gets $100 gift card, bring friends!

About Sarah

Sarah is a mother of three children and lives on a small family farm. She believes in knowing where all her food comes from and living green. She has a passion for a natural diet, and eating whole, natural foods.

Sarah's interest in fitness and nutrition began in high school where she was involved in working with the athletic teams as a student athletic trainer. She has worked and traveled with D1 athletic teams and developed off- and in-season strength training programs and exercise routines. As an athletic trainer she also worked on an individual basis with athletes and coaches in meal-planning and sports nutrition.

Sarah received her undergraduate degree in athletic training from Bowling Green State University. She earned her Master's of science in Sports Medicine from Armstrong Atlantic State University. Her master's’ thesis involved studying the effects of prophylactic ankle stabilization on lower extremity stiffness. Sarah’s published article; “Vertical Leg Stiffness Following Ankle Taping and Bracing” was featured in the International Journal of Sports Medicine.

Sarah’s CSCS (certified strength and conditioning specialist) and Certified Athletic Trainer (ATC) credentials have allowed her to also work as a personal trainer with various populations in a fitness club setting.

She also has experience working in a physical therapy setting where she assisted patients in rehabilitation of athletic injuries and surgeries. She has had experience in aquatic therapy and rehabilitation on an underwater treadmill.

Sarah's education and support will empower your entire family to get fit and healthy with her partnership.

Mission Statement:

To empower people of all ages to become healthy and confident, while meeting the nutrition goals for the entire family with science and support.