Achieve Wellness

Helping you achieve all of your goals!

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Reach Your Goals with Nutritional Coaching

What is nutritional coaching?

Nutritional coaching is a method of teaching clients how build healthy nutritional habits that will last a lifetime. In addition, a nutritional coach offers the support, guidance and motivation clients need to successfully achieve their health and wellness goals.

Why do I need a nutritional coach?

The goal of nutritional coaching is to assess your current nutritional and dietary situation and determine the next step in becoming a little better by introducing new habits and making small achievable changes that over time yield measurable results.

Nutritional coaching is for people who want to lose weight and body fat, build physical strength, confidence, and get lasting maintainable results. With nutritional coaching you can stop dieting, learn to eat better, and have more energy and stamina.

How does it work?

The nutritional coaching process is done over a series sessions:

-First session/consultation (15 minutes) – Meet client, determine goals, give them assessment forms to fill out

-2nd session (50 minutes) – Review forms, take measurements, clarify goals.

-3rd session forward – Take measurements, review adherence, address challenges, revise plan as necessary.

Beginning with the 3rd session, clients meet with their coach regularly, every 3 weeks either through messenger or via video chat, to measure results, discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients will receive daily lessons designed to teach them how to live a healthy, balanced life.

Nutritional coaching is the BEST way to receive the support and guidance you need to achieve your health and wellness goals: losing weight, increased energy, improved sport performance, better health markers, etc. I’m not going to lie, the nutritional coaching process does require you to put in some work, about 10-15 minutes each day, to review the lessons and practice your habits, but if you are committed to achieving your best possible health finding the time is easy (and the lessons are kind of fun).

Right now I am offering a complimentary 15 minute consultation to see if you are a candidate for Achieve Wellness’ Nutritional Coaching program. To schedule your session, email us at, send us a message through our Facebook page, or if you are ready to get started visit our website to sign up and begin building your healthy habits!

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How to Succeed with Your Diet Goals

Typically, when thinking of the word diet, we think temporary.  Spring breaks, weddings and even weekend beach trips will motivate us to lose weight.  Unfortunately, these short-term diets don’t work.  They are unhealthy and once you stop them, the weight may come back. Studies show you’ll be heavier than when you started.

Instead of a diet, think about making a lifestyle change.  This doesn’t mean you have to give up pizza, burgers, or even cookies.  Eating is a big part of our lives and should be enjoyed.  An important concept to understand is moderation.  If you can’t live without pizza, eat it, just not everyday.  Plus if you have it less, you’ll enjoy it more.

Going from your favorite unhealthy foods to healthier alternatives can be huge jump.  Next time you are flipping through channels, try to find a makeover show.  Many of these shows try and get people to completely change their eating habits in less than a week.  While this may seem healthy, it probably won’t lead to any long-term changes.  Put yourself in their shoes.  What food do you eat that you know is unhealthy and really love?  How would you feel if someone said you can’t ever have that food again?

An easier way to do it is gradually.  Take a food you love and try to make it healthier (remember be better, not perfect).  If you love pizza, instead of buying it ready-made, make it at home.  There are easy to use crusts available at your grocery store.  Add your own toppings, focusing on healthy options like veggies and cut back on the amount of cheese you use.  If you love burgers, try using leaner beef such as 93% lean.  Don’t go out, make it yourself.  Homemade meals are almost always healthier than ones you get at a restaurant (fast food or not).  If you do eat out, make healthier choices by skipping the bun and mayo.  Substitute a salad for french fries (at least most of the time).

Another popular way to get healthier are fat-free or low-fat versions of food.  Cheese, peanut butter and milk all have low fat or fat-free substitutes.  Sometimes companies do a good job with taste and sometimes they don’t.  In some cases it might not even be possible to get the same taste with all the fat taken out.  This is why it is important to go down in steps.  If your goal is to drink fat free milk but you’re using whole milk, don’t do it overnight.  Take it in steps over the course of a few weeks.  You won’t notice the difference in taste as much.  The same goes for other dairy products.  Also, if you just can’t stomach the fat free version, try the low fat version.

Most importantly, don’t ever deprive yourself of something you love.  Sometimes we over indulge in what we enjoy.  Instead of eating a large number of cookies, look at the nutrition label.  Eat a serving and put the pack down.

Making gradual lifestyle changes can help ensure you reach and maintain your diet and weight loss goals.

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Ranchero Sauce

This sauce is easy to make and freezes well.  Try it on eggs, chicken, or as a sandwich spread.


Ranchero Sauce



  1. Heat oil in a large skillet over medium-high heat, add onion and cook until transparent.
  2. Stir in tomatoes, tomato sauce, cilantro, jalapeno,salt, and pepper.
  3. Simmer for 10 minutes; add black beans and cook 5 additional minutes.
  4. Remove from heat, add cotija cheese and stir well.
  5. Allow the sauce to cool then separate into 8 individual containers.  Freeze, if desired.
  6. Enjoy!!!!

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11 Foods to Help You Reduce Stress

There is no doubt about it, we all lead stressful lives.  Work, family, finances, traffic, even the television shows we watch contribute to our daily stress levels.  All of these little stresses can take a toll on our bodies leaving us tired, irritable, unable to concentrate and even open us up to illness.  However, there are ways to reduce the physical and mental effects of stress.  Diet can play a big part in helping to manage the physiological effects of stress and some foods perform better than others.

Here are a few foods that top the list of stress busters:

Dark Leafy Greens 

Dark leafy greens like spinach, kale or swiss chard contain magnesium and B vitamins both of which assist in the reduction of stress.  Magnesium is necessary to help the body burn sugars for energy, calm the cells during periods of stress and is essential in the release and reabsorption of serotonin, a neurotransmitter responsible for positive mood.   In addition, low levels of B vitamins, such as B3, B5, B6, B9 and B12, have been linked to depression and anxiety.

Dark leafy greens also contain a variety of antioxidants to help reduce the impact of environmental stressors like pesticides, pollution and other toxins.


When it comes to reducing stress, avocados are truly a superfood.  Avocados have more folate (Vitamin B9) than any other fruit.  In addition, avocados are rich in magnesium, B vitamins and Vitamin E all of which are important in helping to reduce stress levels.  Consider that they are rich in monounsaturated fats and Omega-3 fatty acids and avocados become a stress reducing rockstar.  Just a 1/4 of an avocado is all you need to receive the relaxing benefits.


Almonds are also a terrific stress reducer containing B vitamins, magnesium and zinc.  Zinc is required to make serotonin, the “feel good” neurotransmitter we talked about earlier.  These nutrients can be depleted in times of high stress.  As an extra bonus the monounsaturated fats in almonds can help raise HDL levels, balance blood sugar and support metabolism.  They are still a fat so don’t enjoy too much of a good thing.  You can also find B vitamins, magnesium and zinc in other nuts like walnuts, cashews and pecans.

Nuts contain Vitamin E which is an antioxidant force to be reckoned with.

Oily Fish

Oily fish like salmon, tuna, halibut, and sardines contain Omega-3 fatty acids.  Studies show a depletion of fatty acids in the brain can be related to anxiety disorders.  Also, the ingestion of Omega-3s improves communication between the nerve cells which can help reduce stress in the body.  Additionally, oily fish are a good source of magnesium.  Consider the cardiovascular benefits derived from these fish and now you have another reason to add them to your diet.  Use them sparingly to prevent consuming too much mercury.

Don’t like fish?  Try flaxseed or nuts instead.

Complex Carbohydrates

Complex carbohydrates like oatmeal, brown rice, whole grains and even sweet potatoes help the brain produce serotonin.  Along with improving mood, serotonin stimulates concentration and focus which can become disrupted in times of stress.  Whole grains contain B vitamins and Vitamin E to help fend off free radicals and sweet potatoes are high in beta-carotene another antioxidant champion.


Round out a stress busting meal with asparagus, berries, citrus fruits, seaweed and lean sources of protein like grass-fed beef or chicken.


And of course don’t forget dessert.

Dark Chocolate

Dark chocolate helps reduce levels of stress hormones in the body including cortisol and catecholamines.  Also, dark chocolate has the double benefit of containing serotonin and aiding the body in producing more serotonin.  It also contains magnesium.  The darker the better to avoid the excess fat and sugar of the lighter chocolates.  Remember to enjoy it in small amounts to avoid the stress of weight gain.



Combining a healthy diet with exercise and mediation are excellent ways to diminish the stress of your everyday life and make you happier and healthier too.