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.
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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Chocolate Sweet Potato Pudding / Dip
Rich, creamy, and naturally sweetened, this chocolate sweet potato pudding doubles as a nutritious dessert or a delicious fruit dip—made with sweet potatoes, chocolate, vanilla, and date paste.
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The Real Habits Behind Sustainable Weight Loss (No Gimmicks Required)
So many women know how to lose weight — the real challenge is keeping it off. In this post, I break down the 6 essential habits that helped me maintain my 40+ pound loss for decades, and how to build a lifestyle that sticks. Plus, a few favorite high-protein recipes to support your journey.
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Nutrition vs. Diet: Why One Leads to Lasting Change
“Diet” often focuses on short-term goals like weight loss, while “nutrition” is about fueling your body for long-term health. Learn the key differences—and why shifting your mindset from dieting to nourishing can lead to more sustainable, lifelong results.
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The Truth About Sodium
Sodium is sneaky—it’s not just in chips and fast food, but also in healthy staples like canned beans, veggies, and even cottage cheese. If you’re dealing with bloating or swelling, your sodium intake might be the hidden cause.
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Menopause: When What Used to Work, Stops Working
Menopause changes your hormones—and what used to work may not anymore. From skipped meals to too much cardio, these common mistakes can stall progress. Learn simple, effective fixes to support your metabolism, balance hormones, and feel your best in midlife.
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