https://www.facebook.com/106028381306930/

No Rules Health, Ada, OH (2025)

04/06/2025

When you are craving Bagels 🥯 and Lox, but are eating higher protein meals and less processed carbs as well as not eating out to restaurants so often…

You make your own version at home! 🏡

~1 Sliced Tomato 🍅
~1 Mini Avocado 🥑
~3 Swiss Cream Cheese Wedges
~3 ounces of Smoked Salmon 🍣
~Sprinkled with Everything Bagel Seasoning

And VOILÀ! So fresh and delicious 😋!

03/02/2025

Today’s breakfast was steak 🥩 and eggs 🍳 with an yogurt and fortified orange 🍊 juice. Last night’s dinner was Mozzarella & Artichoke stuffed Mini Portobellos 🍄‍🟫 and Shrimp 🦐 Cocktail.

It’s amazing how little changes in your meals can make you have more energy!

Happy March, everyone! I hope your day is filled with joy, peace, and love. 💕

02/28/2025

While attempting to figure out what is the root cause behind my stomach issues we are cutting things like gluten.

Starting Saturday we are cutting breads 🍞 (I make all of our bread items at home 🏡) and supplementing things in place of bread. Sweet potatoes 🍠, for example, make a great replacement especially for Avocado 🥑 “Toast”.

Slice the Sweet Potato length wise in 1/4” thick cuts, bake in oven on 350 for about 30 minutes (or until tender), and then add avocado. Need protein? Top the avocado with a fried egg 🍳! Use olive 🫒 oil to fry the egg. 😉

🤞🏼 Hopefully, we can pinpoint what foods cause my stomach to feel like a circus 🎪 is taking place because I am seriously 😒 tired of it!

02/23/2025

Today is Day 1!

The goal? I have several, for me AND my family.

🍞🫓🥐🥨🥯 I will no longer buy any bread items from the store. Anything we eat including pizza 🍕, pancakes 🥞, sandwich bread, tortillas, naan bread, English Muffins, etc. will all be made with my sourdough starter/discard.

🍣 🍄‍🟫 🍊 Higher Vitamin D content food daily.

🥕 🥦 🫐 Higher Fiber intake daily.

📝 Teach my children and allow them to independently cook meals or other items on their own. Our youngest expressed this interest the other night and it made me realize they aren’t babies anymore. They need to know how to be healthy both in the home and outside the home 🏡.

30 Days of no SUGAR 🎂🍰🍪🍩🍭🧁🍦🍫 starting today. I need to detox in order to get rid of the cravings.

🏋️‍♀️ Lift weights 5 Days a week. I haven’t lifted consistently since Thanksgiving and I can tell. Lifting 10 lbs dumbbells 💪🏼 today felt as if I was lifting two cinder blocks 🧱. 🙄 I don’t want to be weak.

🚶🏻‍♀️ 3-6 miles of Cardio every day. Walking has always been an enjoyable workout for me. Between doing 5K at the local track and then a 30 minute cardio workout with YouTube videos daily I will be back on track to training for 5K races this Spring, Summer, and Fall.

💊 Daily Supplements of Magnesium, Vitamin D3, Vitamin K2, Collagen, Biotin w/ Keratin, Iron, and Probiotics.

Back to Intermittent Fasting 18-20 hours a day. It clears brain 🧠 fog, allows your body to regenerate new healthy cells through autophagy, and so many more benefits that on IF can provide.

This morning I started the day with a nutrients filled meal including scrambled eggs w/ feta cheese, sourdough toast w/ real butter 🧈, Kids Plus orange juice (fortified w/ Vitamins A, B1, C, D, E, & Calcium), Strawberry 🍓 yogurt, black coffee ☕️, and water 💧. I feel energized!

Cheers to the next 30 days!

02/23/2025

I am taking on the challenge to move AT LEAST 62 miles during the month of March. That’s 2 miles a day… it can and will be done. ✅ Won’t you join me?

Let’s get moving for heart ♥️ health!

Go to page and sign up today to help raise awareness and funds to fight heart and stroke disease!

02/23/2025

I’m so excited 🤩 to announce that I have partnered with to provide more current and up to date nutrition information for people of all ages!

This is a fantastic opportunity to broaden my knowledge as a Certified Nutrition Coach and to be able to help others make healthier choices in their lifestyle.

Having better health starts in the kitchen. So let’s make sure we are making informed nutritional decisions together!

02/23/2025

Want to start small in making healthier choices? Follow these simple swaps.

02/21/2025

I’ve been having some annual testing completed ✅ because being 41 years old and a woman it’s important to make sure that everything is functioning properly.

After fasting 12 hours I had lab 🥼 work and the results came back showing a Vitamin D deficiency and a high glucose level even after fasting. 😅

These results do not surprise me. Since November I have been having some gut issues and really fell off the wagon with eating too much sugar. I went to a Gastroenterologist and she suggested I start taking probiotics, which I have and I feel MUCH better.

Now, I need to turn this bus 🚌 around and stop trying to outwork my late ⏰ night snacking. I’m not perfect and my diet never has been, however I was eating 🍽️ a lot healthier starting in 2020 than I had my entire adult life. For some reason the holidays and our schedules were just counterproductive to my desire to eat holiday treats… which then trickled into after holiday snacking every night.

Since my GI appointment I have been eating more fiber, working more protein into my diet, eating less fried foods again, and drinking more water 💧. Looks like the future will consist of meal planning will include higher Vitamin D levels, taking a Vitamin D & Vitamin K (the combination helps with better absorption) supplement, and back to PROPER intermittent fasting routines.

Remember, tomorrow is a new day and today was a learning experience. Make better, healthier choices. I will definitely be taking my own advice. 😉

02/08/2025

Another reason I wear Red today and celebrate American Heart ♥️ Month! This sweet boy is the epitome of strength, resilience, and so much more.

We try hard to make healthy choices to have healthy cardiovascular 🫀 health to prevent another stroke from happening, and honestly we don’t know why it happened exactly except for a “weak artery in the brain” 🧠. Possible contributors to the stroke also may have been working in the Mexican Heat for 50 days straight during the months of July and August, lake of proper nutrition and hydration, stress of the project Kent was on.

So now we listen to our bodies better and fuel ⛽️ it for healthier futures.

I love you, Always and Forever KB! 😘

#2025

02/04/2025

If you have to have cereal 🥣 ALWAYS read the label!

The first photo is a picture of the brand Fruit Rounds (generic Fruit Loops). No bio-engineered chemicals or foods, no food colorings, no maltodextrine.

The second photo? Fruit Loops… See the difference? 👀

Today was the first time in probably 3 years that I bought cereal for the kids. And it will be the last for a long time again because I believe in feeding them whole foods for breakfast like avocado 🥑, eggs 🥚, cheese 🧀, fruit 🍓, fruit smoothies with plant based milk 🥛, and sometimes low sodium bacon 🥓.

However, the simplicity of the ingredients in Aldi brands is just another reason why I love shopping 🛒 at Aldi!

01/31/2025

It’s the beginning of the year and not too late ⏰ to make healthy changes. I see all sorts of posts from people trying to get the right information to make better choices about food, weight loss, exercise.

As a Certified Nutrition Coach, and someone who tried every quick fix diet under the sun ☀️ 🤷🏻‍♀️, I know all too well the struggles of clients who get the wrong information from the wrong resources.

Here are a few tips and small steps you can take to kickstart a healthier journey:

1. Eat foods with as less ingredients as possible. The benefits of whole food eating 🍽️ are AMAZING! A meal of unbreaded protein (grilled, broiled, baked, rotisserie) with vegetables and a whole grain is a perfect dinner. No sauces, use dry herbs seasoning, and REAL butter in moderation.

2. Your health starts in the kitchen. You cannot outwork a bad diet. You will get burned out by trying to overdo exercise in order to compensate for the “bad” food you ate.

3. Haven’t worked out in years? Start slow. Set step goals, Google body weight exercises, if you have a family then incorporate them in your daily exercises like after dinner walks.

4. What may have worked for one person may not work for another.

5. Always check with your general practitioner before starting any diet or exercise program to make sure your vitals are functioning properly. This can also allow for you to have record of beginning numbers (A1C, Cholesterol, Blood Pressure, etc.) to see the progress you make as you become healthier.

If you need more guidance, would love to schedule a one-on-one free consultation, or want to begin your Virtual Nutrition Coaching with me then send me a Direct Message 💬 today! I’m ready to be your cheerleader 📣!

01/20/2025

Winter! 🥶

It doesn’t stop 🛑 me and my family from going outside and enjoying nature. Sledding 🛷 is a great activity for the whole family and it burns cardio calories climbing back up those hills 😂!

If you live in a wintery area what do you do for exercise outside?

Drop your favorite winter ❄️ workout in the comments. I’d love to hear about them!

#2025

No Rules Health

04/06/2025

03/02/2025

02/28/2025

02/23/2025

02/23/2025

02/23/2025

02/23/2025

02/21/2025

02/08/2025

02/04/2025

01/31/2025

01/20/2025

Address

Website

Alerts

Contact The Business

Shortcuts

Share

Category