• 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…

  • Health and Fitness

    5 Ways Water Can Help You Lose Weight

    Water is my favorite drink in the world. I’ve always been fortunate to love water and drink tons of it- probably almost too much on a daily basis. Don’t underestimate the power of H2O- it is a vital component for weight loss. It’s insane how a body can transform by staying hydrated. Read on to find out how! 1. Builds muscle and tones If you’re looking to build muscle or tone up, then water is your best friend. It helps decrease any bloating as your body tends to retain water. Water molecules help rebuild muscle and make muscles look bigger. It is recommended to drink water before, during and after…

  • Health and Fitness

    How to Keep Your Waist and Eat Cake Too.

    A big mistake dieters make is SAYING NO to the good stuff! Dieting is not bad; however, it is only temporary and good when you are trying to lose weight for an event or a short period of time. Let’s face it- nobody can stay away from everything they love for an entire lifetime. This is why it should be a healthy lifestyle change rather than a crash diet- I’ve learned this the hard way. I used to be one to diet and then splurge and binge eat on what I love for days and go back to dieting and it became a constant cycle. When you have the biggest…

  • Health and Fitness

    How to Walk Your Weigh Out of Exercise.

    This post is for those of you who don’t like to exercise, but want to get in some movement without doing any work throughout the day. The power of walking is endless. If you live in a walking city like NYC, Chicago, San Francisco or D.C., then you are set and don’t have to worry about how to get your 10,000 steps in per day. However, if you’re like me and live in a city that never walks (Atlanta) and it is hard to get your steps in, then this post is made for you. 1. Park in the furthest spot in the parking lot no matter where you go.…