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!

My Wellness Journey

My wellness journey and how I found balance in my life.

This post has literally been in my drafts since June 2017…I could never bring myself to post it because I thought I needed to reach a specific goal first. That “goal” is arbitrary and I can still provide value even if I’m not at my “goal weight”. And you know what? I’m so over having a goal weight…


So, in honor of my 1 year blog anniversary I thought it was fitting to share my wellness journey.

This all began senior year of high school after I had stopped cheerleading & dancing (AKA structured workouts). I didn’t know how to workout on my own and I started to gain a little weight, nothing crazy though.

I struggled with binge eating. AKA (for me) being super healthy in front of everyone during the day and snacking in a mindless state when alone.  The amount I ate was uncontrollable and shameful. I would often cry afterwords. It was a very dark time for me.

During this time I was still constantly restricting myself during the day to try and “get skinny” and then would totally over indulge and binge at night.


If you have ever struggled with this you know exactly what I felt. In the moment there is literally no control and after you binge you feel so much sadness and shame.

As you can imagine, this was a very draining way to live. Constantly going back in forth with restricting and binging.

So, I started to do some research on “healthy foods” so I could maybe eat like a normal person. Such a foreign concept at that point! From there on I was obsessed with learning about what foods did for your body and the benefits they provided.


Flash-forward…In college I was one who ordered a salad at the pizza joint. Yep, that girl.

Sometimes (and this is horrible) I would even tell my friends I couldn’t hang out with them or go somewhere because I didn’t feel comfortable with the food options that would be available. I was “happy” to stay home by myself and make my little salad with chicken. Sorry I was so anti social roomies.

At this point I was so obsessed with my weight and tracking every single thing I ate. Hello My Fitness Pal. (BOOO!!)

My senior year of college is when I decided enough was enough. I just didn’t have the mental capacity to keep up with all of the food rules that I had made for myself and keeping tabs on every single thing I ate.

From there I kinda swung in the completely opposite direction, which was exactly what I needed. I allowed myself to eat without guilt and let me tell you, I did.

After a while I realized I was satisfied not restricting but I also still wanted be the healthiest version of myself.

Finding true balance was a challenge. I wanted so desperately to be healthy but also not be too extreme as to restrict myself again.

I found true love and happiness in eating healthy foods.

When I keep in mind what the foods I’m putting into my body are doing for me, I am satisfied eating my healthy foods and not feeling restricted at the same time.

So here’s where I am now…

I am happy with the balance I’ve created in my life. I no longer feel the pressure of saying, “no” to the dessert at a dinner party. If I want that cupcake, I’m going to have it!!

Balance to me means making healthy choices the majority of the time and when you do want to indulge, you don’t feel guilty. Trust me, this wasn’t an easy place to get to but I am so grateful for my strength to make it here.

Another thing that has helped with this balance is making healthier versions of comfort foods. Now I love making healthy tacos, Simple Mills pancakes and zucchini noodles instead of pasta. I find joy in cooking healthy food for myself and my husband!

My wellness journey isn’t over and I’m still trying to find the foods that work best for my body but how I think about food is SO different now, which is huge for me.

Thanks for following along with A Dash Of nutMeg for the past year, I look forward to sharing more for a long time to come with you guys!





P.S. If you haven’t seen my IG Giveaway, check it out here.


My Favorite Podcasts & Why They Should Be Yours Too

Here’s the list of my favorite podcasts & why they should be yours too!

If you’re thinking, ‘what the heck is a podcast?’ you need to get with the program! Podcasts are blowing up right now and have so much free info, they’re a great resource. If you know me at all, I’m constant listening to podcasts, some for fun and some that are more informational.

My subscription list is full of health, wellness and beauty shows and some that are just for fun! If you’ve never listened for yourself or want some new suggestions, here is a list of my 7 favorites (in no particular order):

The Balanced Blonde Podcast//Soul On Fire

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I am compliantly obsessed with anything Jordan Younger AKA, The Balanced Blonde. On the pod she openly discusses her yoga, spirituality and health journeys and how she tries to maintain the most balanced life she can. Jordan also has some primo guests like the CEO of Primal Kitchen, Jeannette Oldgen (@Shutthekaleup), Gabby Bernstein and Rachel Mansfield (@Rachlmansfield). If you don’t know these health/wellness gurus, no worries, Jordan dives deep with them and gets their whole story. I love all of the positivity this podcast brings me and I have definitely begun my own spiritual journey thanks to Jordan!

Juicy Scoop


Heather McDonald brings ALL of the Hollywood juicy gossip! She’s got awesome celebrity guests who bring exclusive scoop in every episode. Plus, she recaps all of the Housewives drama and is bffs with some, talk about getting the juicy scoop! If you love Bravo, celeb gossip and juicy dating stories, Juicy Scoop is for you!

How I Built This

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Ever wonder how some of the biggest businesses got their start? Guy Raz interviews those business owners and they dish on how they literally built it! You can find Kendra Scott, Airbnb, Instagram and other HUGE company stories here. It’s totally inspiring and reassuring that these people had a ton of failures at first too.

That’s So Retrograde


I love this podcast because it’s 2 bffs living in California talking about their regular lives and how they try to maintain a healthy lifestyle. They keep it real and make health/spirituality/wellness very approachable, as it can be overwhelming to understand.

The LadyGang


Ugh, what a trio! Becca Tobin, Keltie Knight and Jac Vanek are #GirlBosses in their own right and they host fabulous celebrity guests along with health & fitness practitioners to give us some bomb insider advice. I recently got my hormones tested from a  doctor who was on the show…post coming soon about that.

These girls keep it real and aren’t afraid to ask the experts your burning questions! They do a great job of incorporating their community (The Lady Gang) into each episode.

The Skinny Confidential Him & Her


Lauren Everts and her serial entrepreneur hubby, Michael, host this show! Lauren runs the blog The Skinny Confidential (my obsession). Her goal is to make celebrity beauty, fitness and health trends available to anyone. Along with Michael, they discuss how to start your own business and go into depth about marketing/branding, which personally I love. Whether you’re looking for some advice on how to start your own business or want to know the latest celebrity skin secret, check out this pod!

Straight Up With Stassi


What can I say? I’m obsessed with Vanderpump Rules and Stassi Schroeder. Every time I listen I feel like I’m listening to best friend chat about her life. She keeps it real and isn’t afraid to discuss her very personal life. This is the podcast I turn on when I just need a good time!


Let me know if you listen to any of these and which I should check out next!






P.S. If you don’t know how to listen, search “Podcasts” on your iPhone and the app should come up! All are free to download and you can listen online as well, check out the links above.

Choosing Happiness

My road to choosing happiness and ending my pity party.

Everyone always says “happiness is a choice.”

*Eye roll*

Until recently I literally thought these people were off their rockers. They never had to deal with anything in their lives and that’s why they could say that. Basically accusing me of “choosing to be sad!”


“I can’t control my feelings.”

“I’m so sad and can’t stop crying.”

“I feel depressed and can’t even imagine what happy feels like right now.”

All things thought by me…probably multiple times along with much worse. One wrong move would send my whole day south.


Recently, what I’ve come to learn is that what you put out into the world is what you get back. (The universe or something like that?)

Everyday we all have the choice to wake up and decide if we are going to have a good day or a bad one.

Now, I consciously choose to have good days!!

Don’t get me wrong, life ain’t easy, but I do what I can.


Instead of feeling sorry for myself, now I think ‘how can I improve this situation?’

Instead of thinking the world has it out for me when I fail, I choose to think of new ways to succeed.

Gone are the days where I have a bad moment and then have a bad rest of the day! Bye, girl!


Why waste your life living in a constant state of numbness just waiting for the next mini disaster? I think we all can feel comfortable in negativity sometimes. It’s so much easier to just slip into that depressed state. But that is no way to live a fulfilling life!

Replace your negative self talk with positivity and your life will change.

I choose joy.

Every day I choose to make the best out of the situations thrown at me.

I choose happiness.




My Top Simple Wellness Tips

Hey peeps! 

Here are some of my fav simple tips to make your day just a dash healthier.

Fats, fats and more fats

I used to be so scared of fats and oils! To me, fat in equaled fat on.

All of a sudden I kept seeing all of my favorite wellness Instagramers using ghee on everything, eating ½ an avocado at a time and making Bulletproof coffee every day. So, I decided to do research and eventually tried incorporating more fats into my diet.

Since I changed that mindset of fat being “bad” and eating more healthy fats,  I started noticing my body really transform.

Now, I am fuller for longer and this is big for me because I’m a huge snacker!




I was always the girl in the gym who would workout and somehow barely sweat. And when you’re working your tail off it’s pretty frustrating.

Then I started experimenting with HIIT because, like I said, I love to play around in the gym and try new things.

HIIT is one of the only workouts that get me sweating like crazy! Plus, you don’t have to be in the gym for hours on end (such a plus). Getting a killer workout in just 30 mins is the best feeling ever.

HIIT is another reason my body started to change. Getting my heart rate up and constantly shocking my body with new moves really works for me. Love it!



Bringing your lunch

A tip for your body and wallet!

When you don’t pack your lunch for the office or school, you might have the best intentions to choose a healthy option, but peer pressure is a real thing. Often times spur of the moment choices are not the best for us.

I love to bring my lunch so I can have complete control over what I’m putting in my body and don’t have ragrets.

Warm lemon water

What an amazing way to start the day. I warm up a mug full of water and squeeze a ½ lemon every single morning, no matter what. For me, this takes precedent over coffee. Psycho? Maybe.

Side note – I should probably invest in a lemon squeezer but somehow I can’t bring myself to spend the $10.

Warm lemon water gets your metabolism & digestion going right when you wake up. I’ll try basically anything to aid my digestion. My morning cocktail flushes the digestive system and rehydrates the body and I feel more flat, which doesn’t hurt!

You’re hydrated, you’re doing good for your body, you’re glowing!


Living a healthy lifestyle doesn’t have to be hard! That is what A Dash of nutMeg is all about!

Making small changes and implementing little tips and tricks will add up over time.

Keep it simple and consistent. You’ve got this!!


Share your fav simple health tips with me in the comment section, I’d love to hear from you!