• 1 ½ cups of Water
  • 2 tsp Butter
  • 1 tsp Cinnamon
  • ½ tsp Ginger
  • 1/3 cup Pure Maple Syrup
  • 1 Acorn Squash
  • Glass Baking Dish


  1. Preheat oven to 400 degrees.
  2. Rinse squash, cut in half, and scoop seeds.
  3. Place face down in 1½ cups of water
  4. Bake for 40 minutes.
  5. Combine butter, cinnamon, ginger, and pure maple syrup in a small bowl.
  6. Remove from oven, drain water, and flip squash.
  7. Pour combined ingredients into the center of each half, dividing them evenly.
  8. Bake 10 minutes.

2 Servings





  • 2 Sweet Potatoes
  • Canola Oil
  • Cinnamon
  • Sea Salt (to taste)
  • Julienne Peeler
  • Frying pan


  1. Rinse and peel potatoes.
  2. Julianne potatoes.
  3. Sauté on medium heat with 1 tbs of canola oil
  4. Cook until crispy and sprinkle with cinnamon and a dash of sea salt.

2 servings



1. Crash Diets-under consumption leads to a SLOWED metabolic rate. The body thinks that it is starving and wants to conserve energy. In other words, once you stop starving yourself, you gain back the weight you lost and then some!!!

2. Binge drinking-scientists have linked binge drinking (6 or more alcoholic beverages at a time) to increased abdominal fat. This is due to the bodies tendency to detoxify alcohol over metabolizing fat. Not to mention the fact that you are way more likely to house a plate of cheese fries after a few drinks than you are sober.  Drunk munchies are real!

3. Cardio junkies- not only does over-exercising cause your metabolism to slow as your body attempts to conserve energy, but any increases in metabolic rate come to hault shortly after you stop exercising. However, the more muscle you have on your body, the harder the body has to work in order to maintain it, and thus, the faster your metabolism is. To keep your oven burning long after you stop moving, combine weight-lifting with bursts of cardio.

4. Simple sugars-Avoid anything white as a rule of thumb: white bread, potato chips, pasta, bagels, cereals, etc.  After we eat that glazed donut, our bodies convert it into glucose and insulin is released in order to maintain stable blood glucose levels. These rises in blood glucose levels not only cause our metabolism to slow, but increase the production of fat. Consuming excessive simple carbs or sugars decreases the bodies sensitivity to insulin causing an increase in fat storage. In other words, the donut (which is now glucose) is not used for energy metabolism, but stored as fat for later use.

5. Lack of sleep-Logging less than six hours of sleep can cause the body to increase the production of ghrelin, the hormone tells us we are hungry and reduce the production of leptin, the hormone that suppresses appetite and burns stored fat in our adipose tissue. Studies also show that not enough sleep leads to poorer food choices.

6.Processed foods- contain preservatives, artificial additives such as dyes and chemicals, and trans fats all of which are toxic to your body and wreak havoc on digestive processes. I was diagnosed with IBS or Irritable Bowel Syndrome several years ago and had to cut out all processed foods because my body simply rejected it. Try to consume food in it’s more natural state whenever possible!!!!

7. Too much caffeine- causes irregular blood sugar levels, similar to simple sugar metabolism(dips and rises), leading to the storage of fat. Limit coffee intake to 1-2 small cups a day.