Our spring kicked off with a trip to Las Vegas just us three, my husband, myself and our two and a half year old. Visiting a city as busy and as adult-centric as Las Vegas, we prepared our itinerary a little more rigid than we normally would. As a couple who had frequented Las Vegas often prior to becoming parents, we knew a couple of things to avoid once we had our little guy in tow. Those things we avoided namely being -

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1. Being out too late after dark. More of the shadier characters and advertising of unsavory shows and features are more prominent after dark. The nights we did stay out late we made sure we were in one of the higher end hotels shopping or enjoying a dessert after dinner.   
2. Venturing off the Strip. Las Vegas as a city isn’t the best area. We knew ahead of time where a Whole Foods was located to pick up food for our room, we knew from previous trips with my food intolerances we had plenty of choices for restaurants right on the Strip, and having been to Fremont Street (old Vegas) a few years back I knew it wasn’t an environment I wanted Grey exposed to.
3. We made it a trip in the spring because summer in Nevada is entirely too hot with how much time you’re spending walking outside. It reaches temps over 100 degrees, so it’s something to keep in mind – aim for spring or fall.
4. We made the investment to pay to valet at each hotel we visited to minimize walking in the crowds on Las Vegas Blvd.​

Now that we’ve covered a couple of the things NOT to do with a toddler in Las Vegas, let’s talk about all of the things you CAN do. We visited Friday through Monday and we still didn’t do EVERYTHING that was available to us. We had a packed, fun-filled four days. You just have to know what’s available. Below are our favorites and extra suggestions!
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This was by far our favorite. I know, I know, you should save the best for last but I wanted to start our trip here because I knew it'd be epic to Grey and so I found it fitting to start the post here too. If you have any Marvel fans or pirate fans in your brood, you'll want this at the top of your list.

- Avengers S.T.A.T.I.O.N
Located inside Treasure Island hotel and casino, this has to be one of the most well done attractions on the Strip. Disney quality, clean, interactive and SO fun. It was worth the higher end ticket price. 

- Pirate Ship
No longer a show, it's still cool to take the kids outside to see the massive pirate ship in the water on the property. 

- Pirate Shop
Grey LOVED perusing this shop and we ended up purchasing pirates gold, a really cool faux leather treasure chest and pirate guns for play battle that he enjoyed doing with daddy throughout our entire trip.

- M&M World 
When I asked Grey what he wanted to do when we went to a Las Vegas, he replied with "get a candy treat". We don't do much sugar at home, so he knows when we travel he normally gets to choose something. Boy or boy was it an OVERLOAD of options. The four story, 28,000 square foot M&M World has ENDLESS candy and merchandise options to please any age 1-100. Grey walked away with a small cup of multicolored milk chocolate M&M's and a lollipop. 

- Hershey's Chocolate World
As if that wasn't enough of a toddler sugar high, Hershey's Chocolate towers over the strip directly across the street inside the famous New York New York Hotel and Casino. It boasts a S'Mores bar, milkshake shop, cookie counter and sections devoted to all of their famous candies. Since little man had gotten to choose M&M's, we opted for daddy and Grey to share a chocolate covered strawberry here. For us with dairy intolerance, there was one option by a high end Hershey's partner that was high quality dark chocolate and dairy free! So I was pleased to see that. The NYNY Hotel is also home to a thrilling roller coaster fun for the older age kids.

We headed into Caesar's at the end of day 2 for dinner because there is a Smashburger for us gluten free and dairy free travelers! A tip: Download the Find Me Gluten Free App, it lets you know of safe Gluten Free restaurants in your area and shows you real time reviews. After dinner we strolled through the Forum Shops and found the following attractions to be great for kids.

- Caesar's Palace Fall of Atlantis Animatronic Show 
This was under construction on this trip, but we have seen this before and Grey would have LOVED it. A perk? It's free!

- Aquarium
This giant 50,000 gallon aquarium is also a free way to relax, take in the shops and let the kids watch the colorful fish swim while you get a breather. 

- Trevi Gelato
This gelato stand, located by the Forum Shops replica of the Trevi Fountain, offers many dairy free flavors! We enjoyed bowls of strawberry gelato after a scrumptious dinner and all of our walking. 

An oasis in the desert, when I think Mandalay Bay I think of sun, water and great shows. For littles the thing to do here is the aquarium!

Shark Reef Aquarium - 
With over 2,000 species of fish and animals this aquarium is a must see. You can even interact by feeding sting rays, shark or turtles in their Aquarist for a Day program. 

Another favorite! We were blessed with a beautiful 75 degree sunny day and it was the PERFECT day to see animals, enjoy some iced drinks and let Grey run out energy in the sunshine. 

Secret Garden & Dolphin Habitat - 
Created by Siegfried and Roy (who we got to hang with in the garden on our last trip!) you can come face to face with nature's most beautiful and intelligent animals in this serene habitat. Grey LOVED seeing the lions and got to see a tiger roar, which basically made his day. The multiple gift shops also helped us grow our animal and book collections, haha. A plus: they sell Usborne books IN the park! We LOVE those! 

The Volcano! -
Seriously cool and one of Grey's favorite memories, the Volcano erupts each night at 8, 9 and 10. A little late for little ones, but we caught the earliest show post dinner and headed back to bed after. It only lasts a few minutes, is located in the waters outside the Mirage Hotel and Casino and is seriously worth getting a good spot for. 

All the fun of a day at the circus. Grey didn't end up wanting to do as much here as we had thought, but we still spent about two hours here after naptime and got to fill part of an afternoon!

Adventuredome - 
With games and rides for all ages, the Adventuredome is a large indoor theme park. You can see a lot of the Adventuredome in our highlight video. The best rides for tots? The plane ride, carousel  and our favorite - the hot air balloons!

The Midway - 
A bit pricey per game, it was fun to choose our favorites and play traditional boardwalk style games!

Circus Acts -
Another free activity, the midway level of Circus Circus presents live acrobats, jugglers and more throughout the day! Grey loved sitting in the stands and taking in a short show tailored for shorter attention spans.

I wanted to book end the post with two great locales, especially you boy mamas. All things castles and knights, this was the first place that made Grey gasp in excitement when we arrived to the Strip. He's in a knight and dragon phase and he couldn't wait to explore the big white, blue and red castle. He's now asking if our next vacation can be visiting a REAL castle. So we're working that out, haha. 

Tournament of Kings - 
One of the coolest dining experiences on the Strip, and one of the most kid-friendly, Tournament of Kings showcases knights on horses, jousting battles and delicious fare you eat with your hands. And a plus? They can make the entire meal gluten AND dairy free if you speak to them about your allergies while making your reservation. 

​The Fun Dungeon - 
Similar to Circus Circus' Midway, we preferred Excalibur's Fun Dungeon between the two arcades. It felt cleaner. And while the games were just as pricey, Grey was able to play two games on his on where he won stuffed animals, thus making his night!

The rest of our trip was spent shopping the Grand Canal Shoppes of the Venetian, playing with our new toys at the resort and taking in the lights as we drove back to our resort each night.

Have you visited Las Vegas with little ones? What DO's or DON'T's would you add?

Date nights are EVERYTHING once you’re a mama.

Married five years, and together for ten, my husband and I have always made date nights a priority. Now that we’ve welcomed our first little one, it’s become a little tricky to get away and make time to connect which is why planning and organization is key.
Date nights help recharge you as a woman, as a couple and reconnects you to your partner.
 
We keep a handy list of fun ideas nearby so that we don’t resort to the same activities over and over when we have time to slip away and I’ve compiled a list below of our favorite activities in the West Valley.

It was another deliciously exciting and eventful weekend at the GFAF Expo in Arizona this year.
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The crowd was bustling, excited to try the newest sampling from some of the best gluten free and allergen friendly brands in the market today. The expo took place the last week of June at the gorgeous Renaissance Resort in Glendale, AZ where I spent the weekend with my boys.

I'd love to say the weekend was blissful and smooth, but after our first expo day and a wonderful night of delicious, healthy eats, swimming in the pool and grabbing frozen yogurt, the night took a turn when our little man took a fall in the hotel room, ending in a trip to the emergency room. He's ok now, but after six stitches and many tears (from all of us), we had to forego staying the night. 

We returned the next morning (after closely monitoring Grey in the night and seeing that he was good in the morning), for day two of the expo. More on our wonderful hotel experience (aside from the hospital detour) is coming soon to Wanderlust, so stay tuned! Now, on to the expo!

If you caught my Instagram Stories, you got to experience much of the samplings and booths live along with me, however, if you missed it, this post will share my personal favorite finds and highlights of this years GFAF Expo of Glendale, AZ. 

A long time favorite, Mikey's was in attendance with their Lemon Blueberry and Chocolate Muffin Tops. Moist and satisfying, the muffin tops are Paleo and perfect alone or on yogurt bowls, dessert bowls or oatmeal. Their traditional Paleo english muffins have been a longtime favorite of mine are a staple in our home for breakfast sandwhiches. 

Thrive Life, a shelf stable dried food brand, great for easy meals and long term emergency food storage now offers full, pre-prepped meals that are nutritious and cater to various food allergies.

Grey's favorite, Enjoy Life Foods, had the CUTEST booth. It was set up like a little land to visit, complete with a maze of trees and a chocolate forest where you collect free samples along the way. We LOVE their chocolate chips for all things snacking and baking. Their Rice Milk Crunch Chocolate bars are also my go to indulgence for candy when I want something sweet and crunchy. 

Canyon Bakehouse was the blogger sponsor, and were SO sweet to us! They fed us a DELICIOUS gluten-free breakfast and my favorite products were by far the blueberry bagels and the Hawaiian bread! So delicious and the family can't even tell they're gluten free. 

 Veggiecopia offered little travel packs of olives (a great snack for both mom and babe!) while Mozaic Snacks provided the most delicious pea based chips. The sea salt and salsa flavors were the BEST! 

Other favorites included Grandpa's Kitchen, a new small company that sampled pumpkin cake using the BEST gluten free all purpose flour I've tried. (and I've bought many that are on the market today. GFC Bakery, a local Arizona bakery, also offers amazing pre-baked breakfast items, desserts and birthday treats. 

Picazzo's Italian, another local Arizona eatery, is BY FAR our FAVORITE nosh spot for allergen friendly food and they were on site sampling delicious and fluffy gluten free vegan pizzas. I'm going to be completely honest and say we circled back a couple of times to visit, it was one of our faves and the staff were SO nice. 

The show has inspired me to plan a BEST OF 2018 list of items ranging from breads to pastas, drinks to eateries around the U.S. that are the best in gluten free, dairy free and allergen friendly ingredients. I'd love to know what YOU would like to see, so comment below and I'll make sure it makes the list. 

Summer means BBQ's, pool parties, vacations and Arizona's Gluten Free and Allergen Friendly  Expo. This year will be my third year in a row attending and I'm so excited to be sharing my journey once again and bringing YOU along. 

Before I get into what it's all about, the products you can expect to try and taste and how you can get a ticket for free, make sure you're following me on Instagram (@noshandnurture) to be able to see my weekend at the expo live! 

I make a point to attend most of the West Coast food expos and conferences, so I can be best equipped to know what gluten free and dairy free foods will be hitting the shelves, not just for my readers and clients but for my family as well. It's better to be able to get a hands on taste test before I have to shell out cash to try something I may not like, and I can then report back on my findings here on the blog as well as live through Instagram from the expo floor this month! 

So onto the details!

You can view the expected vendors list here, but below I named some of my favorites if you're looking for some new stuff to try.

Enjoy Life - The best dairy-free chocolate for noshing, baking and more. 
Blue Diamond - Almonds are life. 
Bob's Red Mill - The only way we cook up pancakes in our home. 
Mikey's - They revamped their line and their muffins are now better than ever!
Picazzo's - Our FAVORITE Italian eatery for safe foods and ambiance. 
Sprouts - I don't know how we'd eat without this store, honestly. 
San J - The best sauces. Safe AND savory! 
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I know, I know you're wondering HOW DO GET A DISCOUNTED TICKET to sample all of this gluten free goodness? Well... I have TWO WAYS for you to save some cash, by either grabbing an early bird ticket with a 20% discount below or entering to win on my Instagram page. 

Presented by Enjoy Life, if you visit for no other booth other than theirs (except we all know we will all be sampling ALLLLL the goodies) Enjoy Life products makes the trip worth it. We are HUGE fans of their strict food allergy protocols and I feel so confident in their products in our home when it comes to wanting allergen free chocolate, snacks and treats. 

I hope to see you all my Arizona locals there! It's going to be a GREAT time with great food, great friends and a ton of fun in the name of healthy noshing. 

​Will you be joining us? 

​With the winter chill in the air, dreams are made of sunnier beach days. And with many of our friends getting married this season, it made for the perfect recipe for a swoon-worthy blog post. 

Beach vacays are relaxing and sexy—qualities that make for an awesome post-wedding trip. Check out these sunny, sandy spots I absolutely love in Mexico, the Caribbean and Florida.
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That view though.

​Seriously, any vacation that includes views of the water I count as a favorite vacation.

And now, any vacation that includes Grey is super special. Because, seeing anything through the eyes of a little man who hasn't experienced these things before makes me melt into a puddle of happy goo. 

At just ten weeks old Grey took his first official trip with mom + dad! We hadn't planned on traveling with him so young, but Mr. Charming's work set up a work event he needed to be at and it was taking place on Coronado Island in California. Our options were to A. Go with him, stay in a beautiful resort and take baby to see the beach or B. Leave me and baby at home, leaving me to mom it up on my own for 4 days.

We, of course, chose the former. 

We stayed at the Loew's Coronado Bay Resort, and I must say, for health conscious travelers this is THEE place to stay on the island. It's beautiful expansive grounds make for a scenic place to get your steps in and the dining options allowed me to not have to wander to far off to find good eats while I was alone at the hotel with baby. 

​And check out the beds. Our king was heavenly and gave us a ton of space to sleep soundly with Mr. Charming, myself and baby in his travel co-sleeper. Although I didn't get to sleep as much as I would have wanted to in that glorious bed, the slow, sleepy mornings and post-lunch cuddles with baby made up for it.  

The day that Mr. Charming worked, me and Grey did a little impromptu photo shoot in the room because the light was spectacular. After his morning bath, I strapped him in our baby carrier and wore him downstairs to find some yummy nosh. 

There was a great little cafe on the grounds, where we also had breakfast and dinner as a family during our stay, and this little juice bar, Juice Therapy, had a delicious selection of fresh pressed juices and it was so Instagram photo-worthy I had to make a stop here. 

Once we got some juice, Grey and I headed to the gift shop for some organic chocolate as a treat for mama. I chose a decadent Cherry Chocolate bar that I snacked on a bit as we perused the gift shops. 

Aside from the eats we found at the hotel, you can check out the following gluten-free and dairy-free friendly nosh spots while on Coronado Island in sunny California. 

Sheerwater
Located at the Hotel Del Coronado, highlights include gorgeous views and an extensive salad, meat and seafood selection for the gluten- and dairy-free crowd. 

Burger Lounge
Grass-fed, quality beef burgers in a trendy locale that offers gluten-free buns. A note: Frys are no cooked in a dedicated fryer, so skip the spuds and just enjoy the burger.

Il Fornaio
Waterfront views and gluten-free Italian make this a swoon-worthy date location. 

Have you dined on Coronado Island? I would love to hear your favorite places to grab a bite or take in the views. We also hopped back over to the mainland to grab In n Out one night, because, YUM. 

This week Mr. Charming and I were sitting around the house after work, completing all the last minute details for Baby P's arrival and I got the urge to do something spontaneous and fun! With just 6 days out from my due date, I actually had energy on Thursday and wanted to sneak in one more date night while it was just us. 

Wanting to do something different and away from home, we headed to Paradise Valley, AZ - just 20 minutes or so from us - to check out some old high school stomping grounds, like my old neighborhood and our old mall and then we planned to search for some gluten-free eats for a romantic dinner. 

And we found the holy grail of Gluten-Free goodness. 

​Guys. I could literally order 90% of what was on the menu. INCLUDING drinks, appetizers AND dessert. This NEVER happens. 

See that bread? That warm, moist foccacia? TOTALLY gluten-free. Made with tapioca, rice and potato flours it tasted HEAVENLY in a little EVOO, salt and pepper. Though I JUST put a little yeast back in after 5 years, I limited myself to one piece, plus a small toasted piece with my pasta, but you couldn't even tell it was gluten free. 

Not only do they offer a fully gluten-free menu, everything is also non-GMO and they have SO many vegan options too! You can substitute Daiya cheese in any cheese dish or pizza and all of their meats are nitrate and nitrite free, as well as being free of antibiotics. An establishment where I can actually ORDER pepperoni or salami and not wonder if its sketch? SCORE. SCORE ONE BIG ONE FOR YOU PICAZZOS. 

I think I'm in love.

So, on with our order and dining experience...

There were SO many things I was looking at, but I was remembering back to my decadent Italian experience at Vitello's and I was craving fresh pasta drizzled with with fresh herbs and olive oil, so my order was the following:

Gluten Free Foccacia Bread (which I of course shared.)
Gluten Free Fusilli Pasta with EVOO, Avocado, Tomatoes, Garlic and Fresh Basil

Mr. Charming's order was tres magnifique, and looked a little something like this... 

And guys! You can GET THAT PIZZA, his decadent BBQ Chicken Pizza, gluten-free AND VEGAN. They have vegan chicken strips and Daiya cheese on a chewy-on-the-inside, crunchy-on-the-outside gluten-free crust. It's our new favorite out of all our favorites. 

The staff was also amazingly sweet and are all so knowledgeable in allergies and celiac. It was such a wonderful vibe and it was really busy for a Thursday. Which is a great sign!

We are looking forward to visiting again after the baby's arrival and I have a few ideas for what will be up next on my orders...

• The Pepperoni Gluten-Free, Dairy-Free Pizza 
• Pineapple and Dairy-Free Cheese Pizza
• A major salad with a Gluten-Free, Dairy-Free Baked Chocolate Chip Cookie with Coconut Milk Ice Cream for dessert

Really, there is just so much goodness. With multiple locations throughout Arizona, in Sedona, Flagstaff, Scottsdale and Phoenix, we are excited to have Picazzo's to look forward to as we travel throughout the state with Baby P. 

Have you been to Picazzo's? If so, what is YOUR favorite dish? Seriously, because I'll add it to my growing list of must-trys! 

Sometimes it's funny to me, the response I get, when I'm with clients or people in this new world of nutrition and blogging and babies and journalism, when I mention that before all of this I was a recording artist. I sometimes forget that I don't talk about it much. 

I actually still am. I am still signed with NVE/Universal and I still contribute to the business side of music and write for other artists from time to time. I've just taken an extended break from touring, because honestly, it was nice to take a break and enjoy marriage and taking care of a home and starting a family. 

But no need for a whole biography on my music life. I wanted to share an awesome vacation experience that any singer or music lover hopefully tried, had they visited Disneyworld Hollywood Studios between 2009 and 2014. 

In 2010, Mr. Charming and I visited Disney World together for the first time. He and I had been planning a major trip to Disneyworld for a while and had planned 6 amazing days in the parks. If you've read our Engagement Story, you'll know how the trip began in Epcot. *swoon* 

All of the parks were equally amazing, and though Epot was my favorite, for not just obvious reasons of saying yes to the man of my dreams, I also adored the world travel theme, Hollywood Studios ran a close second because I got to sing my face off for a ton of people. Which, is always a good time, haha. 

"Producers" would walk around the park and ask random people to "audition" or sing for the cameras to see who they wanted to pull in for the show. They actually approached Mr. Charming but he told them I was the one they wanted and after bugging him to sing to no avail, they had me sing. Little did they know, it was my day job at the time, haha, and I had just finished recording my own debut album. BLVD., back in L.A.  After replaying our "engagement" for the cameras and getting my "ticket to Hollywood" they took me to the studios for hair, makeup and rehearsal. 

Every detail was amazing. While I was getting prettified and rehearsing, Mr Charming went and grabbed some lunch until it was time for him to see the live show. You got to work with vocal coaches and a choreographer before your "performance" and sit in the "Coca Cola Lounge" to choose your song selection. Seriously, all the details were so cute. 

I chose a couple of Whitney Houston songs for my performance and was introduced along with three other singers all awaiting our turn. 

The stage was to size, with a full audience of park go-ers (and my hubby who got put on the big screen, hehe) lights and cameras, it was like being on the show. And the sound system was epic! Go Disney!

After performing, the audience got to vote from their seats and as you can see below, I was number 4. It was an amazing, fun-filled day and I was happy to say I won my round!! Which got me a ticket to actually GO to Hollywood for a front of the line pass, but as I'd said before, I was already signed with an album I'd just released so I wasn't qualified to audition for the real show, but the Disney dream version sure was fun and it's a memory that will last forever. 

Have you participated in any theme park attractions? I loved how immersive this one was! Share your experiences in the comments below :) 

Well, I have a new favorite Glendale eatery.

Which, OK, to be fair, isn't TOO hard to find since vegan & gluten free options are so few and far between here. I can count the places I can eat at in my town on one hand. And I still have fingers left over.

One day we will move back to a beach city that thrives on clean eats. But until then. 

I was still super excited to find this place. 

​Celebrating Father's Day early, Mr. Charming and I were busy shopping around town and we got hungry. So I did a little search like I do for any local gluten-free or vegan eateries that may have popped up and was pleasantly surprised to find Fresh Healthy Cafe in Glendale, AZ at Westgate City Center.

This charming and inviting little cafe serves up just what the name promises, Fresh Healthy eats. From breakfast items (served all day!) to paninis and wraps for those who can indulge in the gluten there are many options.

For us non-gluten or vegan foodies there's a salad menu, a Quinoa bowl menu and a plethora of fresh juices and smoothies. Plethora is the word I use when I'm surprised by the volume of awesomeness a place offers. Almond milk and coconut smoothies, all fruit smoothies, coffees with vegan milk. Happy, happy girl. 

Mr. Charming decided on the Turkey Bacon Avocado Sandwich, which I say if you can have bread looked and smelled amazing. He rated it a 4 out of 5 for taste which is high for a cafe locale. I got the Beach Salad minus the feta cheese and I had them add beets (for iron for baby and me) and tomato. I usually go dressing-less so the tomato gives it that moisture I crave in a salad. It was also topped with fresh blubes and avocado which made the flavors just explode. SO GOOD. 

We paired our meals with Olive Oil Baked Kettle Chips & their Kale Pineapple Smoothies (SO GOOD). 

They also have gluten-free, dairy-free and egg-free cookies which I so wanted to get just because I could, haha, but I'm watching my sugar and trying to stay as healthy as I can to prep for birth, so I opted out. But the Cinnamon Sugar and the Chocolate Chip cookies looked divine. Maybe next time. 

Have you tried a Fresh Healthy Cafe in your city? I'd love to know your favorite dish so I can mix it up next time! Leave it in the comments below. 

How healthy is YOUR city? 

If you're like most American's, you're unable to quantify this with a distinguishable answer, however, in a survey given by The Aetna Foundation, most residents would rate their city a C. This seems highly lacking to me and I know from experience, that where you live can have a major impact on your overall health and lifestyle. 

Not only are we lacking in knowledge of upping our cities health factors, most American's perceptions of health are skewed. When surveyed, most American's, up to 77% according to the CDC, would rate their health quite high, stating that they live a healthy lifestyle 5 out of 7 days. Yet when we look at this countries health decline (50% of adults suffer from at least one chronic illness) and rising obesity rates, one could wonder if this is in fact the truth. 

Geographical location, along with environmental influences, have a great deal to do with our state of health in any given point in our life. I know personally, living in southern California as compared to living in Arizona's West Valley, southern California greatly offered me more healthy fare, including vegan and gluten-free options, as well as more even weather temperatures and community health events that allowed me to walk more and exercise outdoors year round. Whereas, in an Arizona summer I barely make it outside, let alone to walk or get to the gym. Is part of this my doing? Of course. But part of it is the location factor. It all plays a part. My city is also greatly lacking in any eateries that aren't a mass chain, leaving very few healthy, locally sourced options. 

That is why I was so passionate to pair up with the Aetna Foundation and their Healthiest Cities and Counties Challenge. It's a beautiful initiative that helps motivate our cities to put new programs in place to influence the health of it's community. 

And we, as our city's patrons, can play a part in the integration of improved conditions for how our area supports health and wellness. That fact is not only exciting, it gives us hope for a healthier lifestyle overall for not only us, but for our children's generation. The Aetna Foundation stated that 94% of America's are willing to do something in order to make their environment a healthier one. 

​How can we do that? I share six ideas below that you can work on over time. As for what we are doing, Mr.

69% of American's believe it is crucial to tend to our mental state to avoid stress, while 59% believe being in a good mood makes or breaks our day. This group also agrees that fitness and nutrition play an equally important role in our well-being. This means we are on a good path to a majority of American's seeking balance and understanding the importance this trifecta of details makes. There is hope!

Walking, yoga and meditation are wonderful ways to de-stress and its important to take time out of each day, no matter how brief, to check in with yourself and your state of well being. Even on the busiest of days I take a moment throughout the day to assess my stress level and decide if I need to step away and get fresh air, if a gentle stretch will help or if I need to break away all together for a short yoga or meditation session. 

As we juggle work, family, home and social responsibilities, self-care becomes more and more a vital aspect we need not push to the back burner. Many feel guilty in doing so, but in the end your work, relationships and overall happiness will be amplified when you're centered, less stressed and happier overall. 

The Aetna Foundation is looking for the top 50 healthiest cities and YOU have a chance to make an impact in your community and get them nominated. If you follow along the challenge you'll get to learn about the innovator cities that are making the biggest changes. Those include:

• San Diego, CA
• Tulsa City, OK
• Kansas City, MO 
• New Haven, CT
• Cleveland and Cuyahoga Counties, OH
• Durham and Cabarrus Counties, NC

Before we wrap up, make sure to visit my post of tips on how you and your family can increase Health & Wellness in your home every day! The Aetna Foundation also gives some great tips, so make sure you check it out to see what we recommend! And, if you feel so inclined, pin and share with all your lovely friends and family. 

​And finally, we'd love to know what makes YOUR city great? Comment below or join in the conversation on Instagram or Twitter with the hashtag #HealthiestCitiesChallenge and let us know! If you also tag @noshandnurture, I'll feature a list of Healthy Rock Star cities here on Nosh and Nurture's Wanderlust to spread the word on how awesome your city is doing or what you are doing / eating / enjoying in your city to boost your health and wellness.