Seize the Day.

Seize the Day.

Most of my childhood I grew up on frozen foods, Churches Chicken as our Sunday lunch tradition and grabbing food on the go because of the involved lifestyle I had as a kid. We had our home cooked meals thrown in there every now and then, but let’s be real, my favorite meal was mac n cheese from a box or a sonic chili dog after a soccer game. You also can not forget that my roots involved greasy breakfast tacos as a staple in my life. This kind of lifestyle was not out of laziness or lack of knowledge in the kitchen, but purely from being busy and living an ‘on the go’ lifestyle. My sweet little self burned too many calories on a daily basis that all the fast food ingested, it still could not keep up with my activity.

TRUE STORY: When I was in 4th grade, my mom took me to the doctor because I was not feeling well. This was pretty abnormal as I did not get sick often and overall was a pretty healthy little girl. Come to find out, I was perfectly fine, I just was not consuming enough calories for my growing body. The doctor then suggested for my mother to take me to McDonalds and feed me Big Mac’s for a solid week. Can you believe that?

I did not grow up knowing what exactly a balanced meal looked like nor knew the definition of organic. The closest I got to organic was sliced apples, but as I got older and transitioned into college, I started truly caring about how I fueled my body versus what was just convenient. I started my journey of health where budget was tight and there was not a lot of money to spare for the so called organic fancy foods.

I remember being overwhelmed with reading every label, looking for the name brands, obsessing over everything being organic and just taking that first step to change. The prices gave me anxiety and my budget told me I could not afford the change. I thought that it would be impossible to eat healthy and I was discouraged, but my passion for nutrition was on fire and I cared too much to let it all go because of the price tag.

I learned to prep, plan and be creative. More importantly, I learned to take charge of my life and make every day count

Here are 5 easy tips to conquer your fears, eat healthy on a budget and seize the day!

  1. Do not shop when your hungry. This seems silly, but it should not be overlooked. When you are hungry (or hangry) you are tempted easier and cave to what is easily accessible. Plan a grocery list, follow it and check out. Simple.
  2. Look for sales. You do not need to buy the name brands. Buy the generic brands. They are just as good. If you sit and take the time to read labels, you will realize that you are getting the same nutrition for half the cost. Be smart with your resources.
  3. Stick to produce in season. This might limit your recipes, but it will save you a lot of money in the long run. Every now and then treat yourself to something out of season, but go for what you can afford and stay within your budget.
  4. Cook at Home. This seems like a no brainer, but the less you go out to eat then the more extra change you will find in your pocket. You also will have more control of your nutrition in the process and not have to go through the temptation of what a menu might present to you.
  5. Plan and Prep Meals. This is one of the most important tips as it helps you plan to succeed throughout the week. I know that I am my most successful when I have stayed to my grocery list and planned my evening recipes for the week as well as planned my lunches. If you have a busy schedule, I encourage you to portion out your meal and have it ready in an easy to go container.

Taking the steps to become healthy can be a big change, but stay encouraged and never give up in the process.

Your body deserves the best.
You deserve the best.

Carpe Diem.


Truths about your gut + health

Truths about your gut + health

Hey, guys!

First, thank you so much to Jenny – I am so excited and humbled to take over the #HealthyYou blog this Friday in hopes of, not only connecting to more remarkable, impactful women but possibly help and educate others as well!

My name is Cassie Brown, I am a Wife, Mommy and Holistic Health Practitioner at Candid Health.

Due to my personal journey of managing adult acne and seeing more and more women (and men) dealing with, preventative, chronic illnesses and/or skin conditions, I wanted to speak with you about the host of where the majority of these conditions stem from, our gut. Namely, our colon.

Excited? Or is it just me? 

Either way, according to Hippocrates, “All disease begins in the gut.” I’m pretty sure he’s been spot on with this observation because, according to the American Cancer Society, colon cancer is the third most commonly diagnosed cancer and second cancer to cause death in, both, women and men. *long pause*

Okay, I’m not trying to scare you here. I just wanted to inform you of how important our gut health truly is.

Because the colon is the root to many of our health issues and critical to our overall wellness, it’s extremely important to be knowledgeable of this vital organ along with how to keep it healthy. So I’m going to break it down the best I can.

I’ve heard about the colon but what is it exactly? Well, it’s known as the large intestine and is a part of our digestion system.

It begins at the cecum, ends at the rectum and consists of four parts: descending colon, ascending colon, transverse colon and sigmoid colon (like we’re really going to remember those, right?) Basically, it’s the last FIVE feet of your intestine … yes, you read that correct, FIVE.  

The colon, or large intestine, is the final piece of the digestion process. Its function is to reabsorb fluids, sort out waste products from the body, absorb vitamins/nutrients from good bacteria and prepare for its elimination.

Due to the Standard American Diet (SAD) consisting of: non-organic meats, unhealthy fats, processed foods/sugar, GMO ingredients, low fiber, etc, it’s not surprising that our digestive system is constantly compromised.

Here are some symptoms indicating that our digestive system may not be working as well as it should:

  • Stomach ache
  • Constipation (not going at least once a day)
  • Bloating
  • Skin issues (acne/dermatitis)
  • Diarrhea
  • Fatigue/brain fog

Are any of these ringing a bell? You can also see why happiness begins in the gut – who’s actually happy walking around feeling any of these symptoms?

Now, these can typically cure themselves with some R+R, like a gentle detox and/or clean eating but they can also be more of a concern if left unattended and lead to:

  • Unbalanced gut flora
  • Irritable Bowel Syndrome (IBS)
  • Inflammatory Bowel Syndrome
  • Intestinal permeability (leaky gut)
  • Cancer

But we honestly don’t have to get to this point. These can be prevented if you take initiative early and do your best not to take your digestive health for granted – and here’s how …

Below I’ve listed 10 ways to maintain a healthy colon. Now, this isn’t a list to point out what you’re not doing and don’t worry if you can’t do these all at once; I don’t want you to. This is a gradual process that you introduce little by little each day. I do want you to remember it’s progress, not perfection.

1| Fiber-rich foods – think: seeds, quinoa, beans, legumes, nuts, avocado …

2| Water – I’m pretty sure I didn’t need to mention this one but you want to try and get your body weight divided by two in ounces (example: if you’re 145/2 = 72.5 oz of water; a little more if you work out.

3| Less red meat – Our digestive system has a harder time breaking down meat and it can sit in our colon for years … yea, you don’t want that.

4| Less trans + saturated (bad) fat

5| Exercise – your body naturally detoxes when we sweat, so not only does it help detox but it helps get your bowels going.

6| Digestive enzymes – taking an enzyme before each meal will assist with the absorption of nutrients and break down protein.

7| Pre/Probiotics + probiotic-rich foods – especially if you’ve had a recent round of antibiotics. You want/need to build up as much as the good bacteria as you can.

8| Colonics – or colon hydrotherapy uses warm water to remove encrusted feces, gas and mucus in the colon.

9| Reduce refined sugar

10| Less stress + more relaxation – when you’re in a tense, uneasy state, your digestive system will mimic the emotion. To try and avoid this, do your best to find a meditation practice for those stressful and overwhelming times in your life.

For those of you who want a little something right now to jumpstart the process, I’ve also provided a nice, colon detox juice to help cleanse and assist in getting things back in order. Enjoy!


  • 1 tsp ginger juice (stimulates digestion, absorption of nutrients and eases constipation)
  • 2 tbsp fresh lemon juice (cleansing, vitamin C, stimulates digestion, balances pH levels)
  • 1/2 c organic apple juice (stabilizes blood sugar and helps slow carbohydrate absorption)
  • 1/2 tsp Himalayan sea salt
  • 1/2 c warm, filtered water


  1. Combine and stir all ingredients.
  2. Drink one on an empty stomach first thing in the morning and repeat in the afternoon and evening

That’s it!

Final Thoughts

Ladies (and men) don’t be afraid to talk poop! It shouldn’t be a taboo topic and even though you may not feel “sick” or deal with the symptoms often, it’s still important to stay on top of our colon health. Without our gut health, we leave ourselves susceptible to be a host of preventable illnesses and diseases.

Let’s connect! I’d love to hear from you.
You can contact me at
or head over to the site at