What’s the Update, nutMeg?

Well I’ll be honest, January has felt like the longest month EVER. But, hey, I’m not complaining, I’ve had a great 2019 so far!

I’ve been VERY absent from the blog and the wellness community online over the last 2-3 months. In that time I started a new job and really dove head first into my work and didn’t have the creative energy to write or share as much online.

Even before then, I felt myself holding back from posting on Instagram and on the blog because I didn’t really have anything new to say regarding fitness or wellness. I was SO uninspired. But, at the same time, I was enjoying my friends and family, getting into the groove at work, and just enjoying life. And, after some time, I realized that was OK.

Taking this little break has been good for me. So much pressure has been lifted and I feel ready to jump back into this creative outlet.

So…the update is: I am back and ready to have more balance in my life.





P.S. Here I am world, what do you want to see from me next?



This morning I unfollowed close to 50 accounts…and it felt really good.


This morning I went on a huge unfollowing spree on Instagram and probably unfollowed close to 50 accounts.

I realized that almost everyday I would get on my Instagram and see pictures that weren’t inspiring to me and I was spending time just scrolling through and not really caring about the content in my feed. Plus, I always want my feed as positive as possible. I never want to feel bad about myself when looking at other people’s content.

I’ve heard a rule that you shouldn’t follow anyone that doesn’t bring you joy. So, I decided to go through my follow list and go on an unfollowing spree!

I unfollowed:

  • Accounts that don’t inspire me
  • A celeb I was obsessed with for 1 day and never thought about again
  • An old acquaintance I haven’t spoken to in years (unless I still look forward to their posts)
  • Influencers that I don’t connect with
    • I want to be invested in their content and walk away feeling positive/empowered/inspired/happy


Anyways, maybe this will inspire you to unfollow an account that brings you down or doesn’t bring you joy anymore. Your feed is yours and social media should be a positive place.




So, what’s new with you?

So, what’s new with you? 

A phrase that I seem to hear over and over. Not just from casual acquaintances but close friends as well. 

So, what’s new with you? 

A phrase that I seem to hear over and over. Not just from casual acquaintances but close friends as well.

It seems I’ve run out of things to say. Meaning, I always go with the same thing, “Oh, you know, just the same old. Work, chores, the usual. ”

I don’t know why I’m so quick to disregard the question and not really answer them. What I should be saying is:

“It was Patrick’s birthday and we went to the cutest pumpkin patch.”

“Oh my gosh it’s hell week with my trainer and I’m dying.”

“I’m thinking about doing a Whole 30.”

Why is it that we put on a polite face when someone asks us how we are or what’s new in our life? Are we scared to open up and be vulnerable in fear of rejection or judgment? Maybe.


I’m going to try and be more conscious about how I answer this question and try to give more of myself to the person asking.

Happy Tuesday!






P.S.– Every Tuesday & Thursday after I work out I go to a coffee shop and get some work done before my job. I’m thinking about starting a series like this post where I sit down in the coffee shop and just write whatever comes to mind. I hope you enjoy. Today’s thoughts are coming to you from to Sama Food For Balance!

Trip up North + My Travel Tips

I wanted to share some of the highlights of my trip along with some health tips while traveling.

Hello everyone! I recently went on a mini vacay with Patrick, my husband, and my mom to visit our family in Connecticut! I wanted to share some of the highlights of my trip along with some health tips while traveling.

Let’s jump right into the trip:


Our flight was at 9 a.m. so we were up at the crack of dawn to get to the airport in time. If you’ve ever been to the ATL airport, you know you need some time – it’s huge! Anyways, when we got there I made a b-line to starbucks to grab oatmeal and coffee.

Travel Tips:

* I bring stevia and packets of collagen. Perfect for adding some protein to my oatmeal and sweetening my coffee at the airport.

*I packed these in my reusable Stasher Bag!


We arrived in CT and had some time to spare before meeting the fam, so we decided to make a pit stop for pizza. My cousin recommended Locali, and I have to say, Northerners know how to do pizza!


That night we hung with my other cousin and his family. This was one of the highlights for sure. It was great catching up with that side of my family and seeing their new home for the first time!

After getting back super late we were pretty tired and had an early day so we headed to bed.


The next morning we started the drive to Rhode Island to see my mom’s cousin! It was a quick 2.5 hour trip up to Narragansett.


We hung out at the house for a while then headed out for a true RI lunch. Orders included: crab cakes, clam chowder and lobster rolls. I played it safe and got a burger & fries. Not a big sea food gal…


Travel Tip:

*It’s ok to indulge and not feel bad about it!


This is the day we ventured into New York City for a full day! We took the 9 a.m. train and arrived around 10:30. From Grand Central we bought our subway passes and went down to the financial district to see the Freedom Tower. The whole area where the Twin Towers were has been made into a beautiful memorial that left Patrick and I speechless.


After that we walked over to the golden bull and saw the New York Stock Exchange building. Which, btw, they totally ruined with an IG ad…


We hopped on the subway again and went up to Chelsea. We met my friend from college, Abby, at a chic Australian inspired brunch spot, Citizens of Chelsea. It was totally delish but I will say the carafe of mimosas was just too small!

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From there we walked over to the Chelsea Market, Blue Bottle Coffee and then strolled the High Line. I love to see the contrast between the busy NY streets and the florals on the High Line.

We were told there was a cool Biergarten near by so we decided that would be our next stop. However when we got there, we decided to be risky. We headed into the Standard Hotel on a mission. Hopped into an elevator with someone who was actually staying there so we could go up to the roof top. Pro tip – Have them swipe their card, push the button for their floor, then choose the top floor.


The Standard Hotel bar was absolutely beautiful and was totally 60’s inspired. I will say they had the most expensive drinks I’ve ever seen but I guess thats what you get for a hotel in NYC. We enjoyed our one drink and looked over the amazing views.


We finished the night at The Loyal for dinner and Venieros for pastries. We were specifically instructed to go to Venieros for real Italian pastries. They did not disappoint!!


Travel Tips:

*Walking around the city and not taking cabs will save you money and help to get your steps in!


Well, I accidentally slept in to 11:00 a.m. Guess NYC really got to me! We met my mom, cousin and uncle for brunch at Terrain. It was so gorgeous and the food was really tasty as well. Such a great way to round out our trip!





What The Heck Is Cryotherapy?

What the heck is cryo and why is it all over my Instagram feed?

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Funny, I had the same thought.

Anyways, after I did some of my own research, I decided to try it out and hear what professionals said the benefits were.

I went to Cryo Shift and they gave me the scoop. Basically getting that cold (-90 to -120 degrees Celsius) is fantastic for inflammation in the body. Which- side note, totally makes sense because I like to rub ice over my face in the morning to reduce puffiness. Similar idea!


Anyways- Whether the inflammation comes from working out or just the wear and tare of everyday life, cryo can be beneficial for a wide variety of people. The women in the shop told me their clients range from football players to everyday working people, so it can really benefit anyone.

I don’t have a ton of chronic pain everyday but those who do swear by cryo!

Cryo Shift also had an infrared sauna and NormaTec boots. I didn’t have the time to try either but next time I go, I’m gonna do the full shebang.

Now, on to the experience:

Before the treatment you get down to your underwear put on a big robe, gloves and huge socks with furry boots. Your extremities get the coldest so they need to have extra protection. (Don’t worry, there is a little changing room & everything is clean, you’ll be given a fresh robe & socks!)

Time to face the cold! I mentally prepared, stepped in and handed my robe over. UGH, I was really hoping I could keep the robe on…

To be honest, the 3 mins in the cryo machine went by super fast. An employee is with you the entire time to monitor you and partially to distract you from the cold too, well, that’s my thought anyways. She told me to move around and basically walk in place to keep the flow going & not “feel” so cold.

After the 3 minutes, I put the robe back on and got out of there.

I felt cold to the touch but was told my internal body temp would heat up to normal temperatures very quickly, so no worries there. Also, I felt super energized! I was ready to go after those 3 minutes. I wasn’t sure if it was placebo (I’m a huge skeptic) but that was my main take away. ALL of the energy!

I read on their site that people either feel super relaxed or super energized.

I think cryo is deff worth at least trying! Especially if you are suffering from any injuries, recovering form surgery or just want to perform optimally in the gym.

If you’re local, check out Cryo Shift!

25 Little Things I Find Joy In (And You Should Too)

Sometimes, it really is about the little things. As corny as that sounds.

Even though these things go unnoticed by most people, it’s important to me to relish in the small joys in life. Life is full of curve balls and things that throw off our game so I try to find happiness in life’s everyday moments.

Here are some of my favs:

  1. Iced coffee from a local coffee shop (My fav right now is Dancing Goats)
  2. Spending a bright sunny day outside
  3. Meeting a new friend that you click with right away
  4. Taking a cold shower after a sweaty workout
  5. Les Mains nail bar and their fresh designs
  6. Finding the perfect playlist for you mood
  7. A free workout class
  8. Waking up late on a Saturday morning and cuddling
  9. When your computer is fully charged when you open it up for the day
  10. Getting lost in a book and loosing track of time
  11. A perfectly ripe avocado
  12. Random dance breaks in the living room
  13. Reading old journey entries
  14. Listing to a podcast in the car (been into true crime lately)
  15. Making a baby smile in public
  16. Laughing so hard you cry
  17. Looking through old family photos
  18. Eating fresh food & herbs from my garden
  19. When my smoothie is the percent consistency
  20. Sitting in silence with a good friend and not feeling awkward
  21. Making conversation with a stranger in public
  22. Electrolyte water
  23. Randomly getting flowers (either for myself or as a gift!)
  24. Cleaning out my closet
  25. A good back crack

These are just some small & random things that bring me joy. I’d love to hear what you guys find joy in the comments. 🙂

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5 Mins a Day: Stretch It Out

Stretching is one thing that hasn’t been a part of my wellness routine for a while! UGH I know, horrible!

I grew up as a dancer so stretching was always a part of my daily routine. I would stretch before class, after and at home to improve flexibility. Once I started college and stopped dancing/cheer, stretching became less important for me. No need to break out a toe touch.

I would do a quick quad stretch after hitting up the gym but didn’t really think about it too much. It wasn’t until recently when I started working out more intensely that I was reminded of the importance of stretching.

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I was getting cramps all of the time and my muscles were so sore! Like not normal. I had to make a mental note to actually stay and stretch for at least 5 mins after my workout to prevent some soreness. Some if just unavoidable!

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Also, I got the opportunity to try out Motion Stretch, a professional stretching studio. Who knew that was even a thing!? They basically lay you down on a table and work on your muscles through different stretches and by pushing into the muscles. I loved it because they focus on the whole body, not just a specific muscle group (although during intake they ask if you have any specific injuries/pain they should focus on). Stretching with a professional can help prevent injury (my biggest fear) and increases elasticity. However, I will say it was very intense. I’m not sure if it’s because I have a low pain tolerance or I was just super tight. Probably both!

They told me a lot of their clients are athletes or people that just like to workout like me, but some of their clients are 9-5’ers who experience neck/back pain. So, they can help with a variety of clients.


Before I left they encouraged me to stretch at home and walked me through how that should look. What I took away- make sure your body is warmed up and start from the bottom up. So, start with calves, move up to quads, biceps/triceps, neck. You get it!

I’m really going to try and do this for at least 5 mins a day, just to feel less tight and prevent soreness.

If you want to try Motion Stretch, they have a ton of locations!

P.S. Your first stretch is free!!