June 24, 2018

Living in New York has taught me a lot of things - but one thing is certain, ain’t nobody got time to sit down and prepare a healthy snack. Honestly. It’s a lot easier to grab snacks that can be thrown in my bag and taken to work to eat throughout the day than it is to...

June 16, 2018

You know what they say: breakfast is the most important meal of the day. Starting your day with a meal high in protein has been shown to curb morning cravings and keep you full and satisfied for a longer period of time (maybe even until the clock strikes noon and it’s...

June 15, 2018

So your morning didn't go exactly as planned and you find yourself rushing out the door to hop in the car (or on the subway) and head to work without even packing lunch - let alone having the time to prep a few healthy snacks. During an 8-9 hour workday, the snacking i...

May 31, 2018

Convenience is a HUGE factor when it comes to choosing healthy snacks. Let's be real: no one has time to cook a three course healthy meal every day or even bake a fresh batch of homemade granola bars every afternoon. I am such a big fan of quick and easy healthy snacks...

May 19, 2018

What are collagen peptides? How do you include them in your diet? What are the health benefits?

Collagen has recently become super popular in the health and wellness sphere, and for good reasons. 

I was first introduced to collagen when Further Food reached out to me and...

May 3, 2018

Cinco de Mayo parties don't HAVE to be filled with tempting platters of unhealthy foods. This Strawberry Mango Salsa is one of my favorite recipes because it it made with so many bright, vibrant, and fresh ingredients. The flavor combination of the strawberries, mangoe...

April 20, 2018

If you have ever walked in to a restaurant and felt completely lost trying to navigate the menu to find the healthiest option - you are not alone. It's easy to follow a clean diet while you're at home and able to prepare your own meals, but sometimes going out to a new...

April 15, 2018

You've heard of it, you've seen it on Instagram, and you've walked past it in the baking aisle at the grocery store; but you're still not quite sure what everyone's obsession with powdered peanut butter is all about. 

You are not alone. Powdered peanut butter is pr...

April 4, 2018

I have shared this recipe before but it is worth sharing again. I am not exaggerating when I say this might be my favorite healthy dessert recipe of all time.

This Starbucks Copycat Lemon Pound Cake is 90 calories, has less than two grams of sugar, and nearly eight gram...

March 26, 2018

 This Mediterranean Avocado Quinoa Salad is one of my absolute favorite healthy lunch options for a few reasons:

1. Avocado.

2. It makes a TON. Like, prepare to have leftovers for the whole week.

3. Avocado.

4. Quinoa is a healthy grain that is higher in protein than rice.


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Samantha Bowers



Kansas City, Missouri

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*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*
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