The Haven Journal
Fitness is a lifelong journey, and it’s never too late to start. On the blog, I share practical tips on strength training, heart health, nutrition, and mindset — all geared toward helping women build strong bodies that thrive through every season of life. My goal is to help you stay out of the doctor’s office and fully enjoy the life you’ve worked so hard for.
Zucchini Brownies
Rich, fudgy brownies with a secret ingredient: zucchini! Made with almond and oat flour and sweetened with maple syrup, these are a nutritious twist on a classic treat.
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What is Glyphosate?
Glyphosate is the world’s most widely used herbicide — found in everything from breakfast cereals to backyard weed killers. Here’s what the research says about its safety, where it shows up in your food, and why it’s worth paying attention to.
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Red Lentil, Mushroom & Carrot Burger Patties
Packed with plant-based protein and big on flavor, these Red Lentil, Mushroom & Carrot Burger Patties are satisfying enough for the whole family — and simple enough for a weeknight.
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What is Astaxanthin? The Antioxidant That Can Cross the Blood-Brain Barrier
Astaxanthin is a powerful antioxidant found in algae and sea life — and it’s one of the few that can actually cross the blood-brain barrier. Here’s what the latest research says about its benefits.
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Hearty Red Lentil Soup
A warming, hearty red lentil soup loaded with vegetables, saffron, and vermicelli. One bowl is a full meal — perfect for the cold months when you want something nourishing and easy.
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Why New Year’s Resolutions Set You Up to Fail
Most New Year’s resolutions fail within weeks — and there’s a reason why. Learn what’s really going wrong with resolution culture, and how shifting to a quest mindset can change everything.
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Mom’s Christmas Recipes: Date Nut Bread & Three Layer Pie
Two beloved Christmas recipes passed down from Coach Susan’s mother: a moist, nutty Date Nut Bread and a showstopping Three Layer Pie that’s become a family tradition.
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Discipline Over Motivation
Motivation gets you started — but it won’t keep you going. Discover why discipline is the real key to lasting fitness results, and how to build it one habit at a time.
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Red Lentil Chips (or Wraps!) Recipe
Turn red lentils into crisp, addictive chips or soft, flexible wraps with this simple, protein-packed recipe.
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No-Oil Homemade Hummus
A creamy, no-oil homemade hummus made with chickpeas, great northern beans, tahini, and lemon juice—blended silky smooth with aquafaba instead of oil. Perfect as a dip, spread, or a flavorful boost to soups.
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