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Plant-Based Sources of Protein

While there are many variations of plant-based diets, there is evidence that a broadly defined whole foods plant-based diet has significant health benefits. Contrary to popular belief, consumption of meat and/or dairy at every meal, or even daily, is not necessary for optimal health and wellness.

According to a a joint report published by the World Health Organization (WHO), Food and Agriculture Organization (FAO) of the United Nations (UN), and United Nations University (UNU), protein requirements are currently defined as the level of protein required to meet metabolic needs for maintenance as indicated by nitrogen balance in the respective age group plus those associated with the protein needs for normal growth of infants and children, pregnancy and lactation in women.

In fact, diets high in meat – especially red meat and processed meat – have been repeatedly associated with an increased risk of obesity, type 2 diabetes, cancer, heart disease, and premature death. While it is true that animal products contain substantial amounts of protein and iron, these foods are also high in cholesterol and saturated fat and, being at the top of the food chain, tend to accumulate pesticides and other potentially harmful substances.

Whenever possible, opt for meatless meals packed with plant-based sources of protein. Good sources of plant-based protein include nuts, seeds, beans, peas, lentils, and whole grains.

Proceeds Benefiting Second Harvest Heartland

Along with teaming up with Second Harvest Heartland, I will be benefiting partial “Healthy Lifestyle” book proceeds to the FoodRx program that aims to connect food prescriptions and basic need services to low income patients through the MN health care system and to the Child Hunger Initiative, which advocates toward healthier snack choices for children.

Who is ready to join me in the cause of giving as much as we can in the way of produce, grains, etc. so that we can lessen the impact we have on both ends of the spectrum from malnutrition to obesity, which is why I continuously volunteer at Second Harvest Heartland?

Nutrition, Exercise & Lifestyle changes should support the things you are really passionate about doing…for the rest of your life.

If you are interested in joining me on this journey, please click on the following link:

If you live outside the US, email me at for shipping details. As always, if you have any questions… Don’t hesitate to reach out to me…..

You can also follow me at

We are all working together to fight this mission one day at a time, and I appreciate each and every one of you for making our goal to fight this on-going battle.



What is Meditation and Mindfulness?

How do you do it? What are the different types? And what does science say about the effects on the body and brain?


5 Meditation Tips for Beginners
  • Start small with 3-5 minutes (or less). .
  • Understand what meditation can do for you if you have issues with stress, anxiety, irritability, or overthinking..
  • Understand the principles of meditation. ..
  • Do meditation your own way. .
  • Reduce All-or-Nothing Thinking. ..
  • Ways to incorporate it to your daily life…Through my “Healthy Lifestyle” Book


March “Live Your Best” Newsletter


Sign up for the “Live your Best Newsletter” and receive a Free 25 page Healthy on the Go travel packet and Dining Out guide!


Here’s a sneak peak at my March “Live Your Best” Newsletter below:


Dietary fat: is it good or bad?

Both. You see, not all fats are created equal.

The Skinny on Fats Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

See the rest of the article, once you sign up at

Where I will reveal:

1. Where to find Healthy Fats?

2. How to use Healthy Fats?

3. My Favorite “Avocado Dip” Recipe

Exciting News!

I have some BIG news to share! I just released my first book titled, Healthy Lifestyle – Inside Secrets to Transforming Your Body and Health.

Inside the book I share my story, and several of our clients’ transformation stories…along with some facts and revelations about what it means to get in shape.

My hope is to use the book to inspire more people to take control of their health and I hope you’ll help me share the exciting news.

Watch our social media pages for up to date nutrition & fitness information.

If you’d like to get a copy, please click the following Pay Pal link to have one sent directly to you! $9.99 plus tax and S/H

If your live outside the US, email me for shipping information.

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Coach Connie