• Health and Fitness

    Sugar and Self-Love

    Click here for a free recorded webinar on sugar, stress and gut health!   As you know, I have a passion for sugar and sweet tooth’s and helping people deconstruct and decrease the desire for sugar! As a health and wellness nutrition coach, I’ve come up with an 8 week sweet tooth program that I designed with extensive research and my own experience. The next round begins April 5th- email me at doseofsonia@gmail.com for more information about the program and to sign up!  My friend Ellie at Meditative Movements has demonstrated a connection of eating sugar and self-love. A desire for sweets often correlated with lack of a great relationship…

  • Food

    Healthy Crepe’s

    Easy & Fast Healthy Weekend Crepe’s My hubby loves sweet breakfast items and I used to make him pancakes and wafflers every weekend. Then I started making crepes with the soft texture providing more satisfaction! The batter is the same recipe whether it is for pancakes, waffles or crepes and the filling can be used as a topping on waffles and pancakes. Toppings and flour selections can vary and can be substituted based on personal likings!  The video below shows you how to make the filling! Batter (4-5 crepes):-1.5 cups almond or coconut flour-1/2 cup all purpose flour-2 tbsp flax powder and 1 tbsp PB fit powder-2 eggs or nutritional…

  • Fabulous Life of S.A.T,  Health and Fitness

    Health and Wellness Nutrition Coach

    I know it is been a while since I’ve checked in with you! As most of you know, I’ve been busy with becoming an Integrative Health and Wellness Nutrition Coach through the Institute of Integrative Nutrition (IIN)! This has been an amazing journey and I’ve learned so much about health, wellness and nutrition! What the heck does that mean?! Answers to all of your questions can be found on my website Dose of Sonia, but I just wanted to say I’m super excited to start on this journey and share my wonderful secrets with everyone. In the mean time, follow me on social media: Instagram @doseofsonia, Twitter @doseofsonia, Pinterest @doseofsonia…

  • Fabulous Life of S.A.T

    Pandemic Epiphanies

    During the COVID-19 pandemic in the past 5 months, there’s so much that I’ve realized and how much I’ve been impacted by this quarantine. I’ve been lucky enough that it has impacted me in the most positive ways possible. While of course I feel for all of the people who’ve been impacted in so many negative ways, I’m extremely thankful for the changes it caused in my life. See my top 10 below. 1. WFH?I was lucky enough with my job that I was able to work from home (which I’ve never done) for the school and have to go in 1-2 days a week (for the hospital). Working from…

  • Food

    Pizza pizza!

    Who isn’t OBSESSED with pizza?! I used to be a fanatic of cauliflower crust pizza and would buy the frozen one from Costco. I’ve made a cauliflower crust pizza at home before, but I started searching and experimenting and have made all sorts of pizza crusts from zucchini, spinach, sweet potato to cauliflower! The best part- Leia is OBSESSED with it as well as it is chewy and soft so it is easy and fun for her to eat and the hidden veggies are a win win. Pretty much you can take any veggie and form it into a crust, there are many recipes out there, but I like to…

  • Fashion

    Picture Perfect Picnic

    During this time of ‘social distancing,’ I decided that getting a picnic basket and blanket would be the best approach to find ways to hang out and feel like you’re eating out. This was the first of many park picnic conquests. See below on my picnic must haves: Picnic Basket: I spent hours researching the best picnic basket. There was one I adored, but it was like $300 so I tried to find one that was reasonable, but still cute. My verdict was Birch Lane’s 2 Person Picnic Basket. Keep a lookout though because they have good sales where you can get at least $20 off of the listed price!Advantages:…

  • Food

    Meal Planning

    Meal planning is a phrase I started hearing most commonly in the past few years. It may just be me, but it seems as though it has skyrocketed or maybe it’s just because people I’m surrounded with have such busy lives with kids and work that they all started doing it. I have never actually formally ‘meal planned,’ I’ve always been one to have it in my head and know what I’ll be making and when and I used to plan it out for the week in my head. During this pandemic, I started changing it and writing it down to make it easier and I feel like I’ve mastered…

  • Travel

    The Tuscan Countryside

    We went to Tuscany as part of our 5 year anniversary trip in October 2019 (pre-COVID19 era of course). We went to Tuscany a few years ago, but only did a day trip from Florence. We decided then though that this was worth coming back to. ‘Tuscany’ is huge and encompasses so many cities and towns so we ended up going to visit as much as we can. We stayed in the Val d’Orcia and hired a private driver, but here’s what we did:Day 1CortonaThis was one of my favorite towns and I definitely wish we could have stayed here!1. Wine tasting at Il Cacio Brillo 2. Walking the streets…

  • Health and Fitness

    Barre Blend

    I know what you’re thinking… more Barre?! YES! If you’ve been reading my workout posts, then you know how obsessed I am with barre (and for good reason)! I had the opportunity to collaborate with Beachbody OnDemand and do an early VIP access to Barre Blend! Barre Blend is a 60 day program which is included in Beachbody OnDemand (rates vary if you do monthly, every 3 mos or every 6 mos, but it averages out to about $10/month which is amazing! Barre Blend will be included in this starting in June, but if you want early access now, then it is an additional $60. Barre blend is conducted by…

  • Fabulous Life of S.A.T

    The Art of Saying ‘No’

    This post is short and sweet- right to the point. I don’t normally write posts like this, but this one really deserved it. About a week ago, one of my best friends sent me this quote and I could relate to it so well. Anyone who is type A, great at time management and getting things done can most definitely appreciate this quote. Read it till the end! “My mom usually tells “sometimes efficiency is a disqualification”. Being an all-rounder herself she had her hands on cooking, teaching, art, gardening, etc. Now she’s a weak old woman and she tells, ‘maybe I should not have worked hard, I should have…