It Girl Health

Takin' it back old school….

Organic Is Best (notwhatyouthinkjustkeepreading)


Many years ago I went through an extremely trying time in my life.

A time that made me want revenge, to manipulate and pretty much maim and destroy.

I decided it was time to go see a counselor ;)

She kept telling me: Joanna, just let it all happen organically. Don’t force anything. Just let it all shake out the way it is going to.

I took all of this advice on a very superficial level, BUT I did let everything happen organically.

All turned out fine, I stayed out of jail and ultimately ended up in a better place.

What I just realized today though, is that she (a Christian) was telling me (an non-Christian) to trust God, get out of his way and stop trying to fix and control things the way I believed they needed fixing and controlling.

She just used the word “organically” instead of “Godly”.

And I just realized this today.

So, if you find yourself in one of the aforementioned situations, don’t do anything stupid.

Let things happen organically or Godly, whichever word makes you feel more comfortable.

Trust me on this.

And in the meantime, as you sit back patiently and let God work in your life, make this DELICIOUS Baked Potato Soup That’ll Make You Slap Yo Mama!  (especially good for cold nights)

Get Off That A$$, Hot Stuff!


The winter always makes me feel heavier, slower, bigger and just generally not attractive in my clothes.

There’s a reason this happens though and it can’t all be blamed on winter.

For some reason, I’m sure it’s a myriad of reasons, in the winter months I abandon many of the healthful behaviors I have during the warmer months.

There’s a way to combat this.


So I did. And you know what?

After just 1 day of weight training and 1 day of cardio, I already feel better about myself.

And that makes me want to keep doing what I’m doing, to make me feel this way. It also makes me want to feed myself in a healthful way.

And I don’t care what the damn scale says. In fact, I don’t own one, don’t plan on owning one, and won’t be seeking one out to weigh myself on. Because it doesn’t matter.

What matters is how I FEEL!

My perception is my reality.

And so is yours.

I’ve Been Slack, But I’m Back ;)

This describes me to a T! How about you?


And you know what? I think it’s ok, if it does.

I’ve learned that it’s ok to ebb and flow, to stray from the norm, to ditch things that you couldn’t live without 6 months ago (except God, your husband, wife or kids… you shouldn’t ditch them).So long as you don’t stray so far that you are compromising your health, your morals or your life…

And so, I find myself back in need-for-routine mode. So that’s what I’m going to do. I’m going to do routine. Until I don’t want to do routine anymore.

Then I’ll shake things up again :)

But for now- minor earthquakes will suffice.

Welcome 2014- I’ve Been Expecting You…


It’s a NEW year! A BLANK slate! Have you decided that you need to “eat better and exercise more” in 2014? That’s fantastic! Or maybe you don’t really WANT to do either of those things but your pants feel REALLY tight and you have been feeling sluggish and yucky? We feel ya. But HOW do you “eat better and exercise more”? How do you make this the year that you develop healthy habits that will actually STICK?

We can help! Joanna Lewis Derrick with It Girl Health and Kara Heizer Madsen with Sōzō Fitness want to help you get healthy habits started and ingrained in your daily life with this specially priced health coaching/personal training package:

2 private health coaching sessions with Joanna: to get you familiar with what healthy whole foods look like, and provide you with a plan to start eating them. Smoothie Making 101 and a grocery store tour are also options! Food tasting and preparation are also included.

5 personal training sessions with Kara: to get you moving, introduce you (or reintroduce you) to strength training at YOUR level, and help you develop habits and a plan that you can carry out for the rest of the year.

All sessions are 45 minutes long.

PRICE: $275

FINE PRINT: New clients only, all sessions will take place at our studio at 6365 St. Andrews Road Columbia, all sessions will be paid for and SCHEDULED in advance. Appointments are only available during the hours of 8am- 4pm and there are only a FEW spots available.

Package sessions must begin within two weeks of purchase and expire 30 days after the first session. If this is confusing, just ask us to explain 

Is this right for you? Are you willing to adjust your schedule, make some serious changes and be maybe just a little uncomfortable to end this program feeling better, stronger and more in control of your health in 2014? If so, give us a call, text, or message, we’d love to chat. Joanna (803) 200-3847, Kara (803) 924-5245.

It’s Halloween night, and YOU are the parent.


Halloween night, parent self-deception and outright lie:

It’s Halloween! All this candy is fine- it’s only Halloween once a year! They should be able to eat candy one night out of the year!

If your kid is anything like my kids, Halloween is every week.

No matter how hard you try to control it.

They go to school, other peoples houses, etc- they are unbelievably resourceful when it comes to the procurement of candy…
Am I saying you shouldn’t let them go trick-or-treating? Heck no.

What I’m suggesting is that you not ALLOW the free for all to occur once you get back to the house.

Flex your parenting muscles and let them select a couple pieces (knowing they’ve already housed a solid 20 pieces of candy while trick-or-treating) to eat that night and then PUT THE CRAP UP.

Or better yet- throw the crap away ;) I mean really, does anyone benefit from having 10 lbs of candy around?

If you answered yes to that question, you may want to give me a call.

I Have An Announcement To Make!!!! Cooking Class in November!!!!


Tilted Turkey Day Cooking Class!
Come learn new and HEALTHY ways to make this Thanksgiving a little bit different!
Unique spins on traditional fare like Stuffing Stuffed Turkey Meatballs, Deconstructed Ambrosia Salad, Biscuits (Yes- learn how to make biscuits with 4 ingredients that will stun your family), and much more!
As always, the wine will flow and the fellowshipping and learning will leave you ready to tackle Thanksgiving
Here are the details:

701 Whaley
Tuesday, November 19th
$25 per person- seating is limited
Email: or call: 803.200.3847 for more information
Please reserve your spot now by clicking below:

Recipes From It Girl Health State Fair Cooking Demos


Blender Ice Cream: 

Collard Rollups/Sushi: 

Pumpkin Pie Green Smoothie:

1/2 can of Pumpkin (organic and out of the can)

Thumb of ginger root

1 Clementine

1 apple

Dinosaur kale, spinach, collards

Handfull of frozen banana

Cinnamon or pumpkin pie spice

Blend and serve. Add more of any ingredient to make it taste the way you want it to taste ;)

South Carolina State Fair Cooking Demos!


Most people think fried oreos, french fries and elephant ears when they think about the fair…

There is however, healthy cooking to be found in the Canty Building!

My sister, Caroline and I will be demonstrating how to make blender ice cream (5 ingredients and can be made in about 10 minutes), green smoothies and collard rollups.

All of this is found in the Canty Building today (Oct. 14th) and tomorrow (Oct. 15th) from 12-3: demos are at12/1/2, but we will be there in between to chat and answer questions also!

Hope to see you!



I’ve really been thinking hard about how important it is for all of us to actually take the time to sit, eat and enjoy lunch. Together.

So, I am going to conduct a test. I am going to offer lunch at It Girl Health a couple days during the week- depending on my client schedule and other obligations.

My dream is to create an environment where people come together for fellowship, banter, education and good food.

Or, if time is an issue, you can swing through and pick up lunch to go (but you have to promise me that you won’t just stuff your face and that you will actually take a couple minutes to feed yourself…)

I will only be able to cook for six people each day, so when the six meals are gone, they’re gone.

Each meal is $9.00, which includes: entree, side, dessert, drink and recipe (cause I’ve got to continue to teach people to fish, not just give them the fish!)

My first day is this friday- click on the Buy Now button below to reserve your meal :) Check back at under Lunch! each morning to see if I will be offering lunch that day :)

Oh- and email me if you have any questions!

Menu below!

Friday’s Lunch: October 11, 2013

Venison sausage Pizza with Mushrooms*, Basil* and Raw Sharp Cheddar Cheese* (crust ingredients are all organic)

Asian Kale Salad*

Coconut Almond Butter Stuffed Dates*

Sweet Tea*

*denotes organic

Link to pay:

300 Sandwiches Blog

I love waking up in the morning, brewing  a little coffee and watching the Today Show.

This morning was no different.

On the Today Show today however, there was a segment on a woman whose boyfriend told her (after she made him a fantastic turkey and swiss sandwich): You’re only 300 sandwiches away from an engagement ring!

Go ahead- snap your fingers in a Z formation and say OH NO HE DIDN’T!!!!

Cause that’s what I did… at first.

Savannah and Matt interviewed the woman who made the following statement that kind of settled my feminist brain and heart and explained things in a way I could understand:

If he was only worth one sandwich why would I marry him?

This spoke to me for some reason.

Probably because I bust my booty (almost) every night to make dinner for my husband.

Probably because, if I am truly honest with myself, what snared my husband when we were dating was not my stunning personality or my compassionate heart….it was the fact that the first time I went over to his house for a date I rolled homemade dough and made him a pizza… He STILL talks about that.

And he still talks about how no one has ever cooked for him like I do.

To him cooking equals care.

And I freaking love that.

Check out the blog 300 Sandwiches- even if you don’t like the premise of the blog, you’ll love the sandwiches!

This one is my favorite :) Click on the picture to find out how to make it!


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