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You CAN Build Good Nutritional Habits Over the Holidays

Traditionally, Halloween marks the start of the holiday season. With Halloween and the start of the holidays just a few days away you may think that starting a nutritional overhaul is an invitation to failure. But, with the right plan you can build a healthy lifestyle without having to give up the food and fun of the holidays.

Simple things like: eating slowly, drinking plenty of water, eating 5-7 servings of fruits and vegetables daily, choosing lean protein, and getting plenty of rest can make a big difference in building a healthy lifestyle.

My nutritional coaching plan is based on simple nutrition and lifestyle habits that will help you look good, feel great, and maybe even lose some weight this holiday season all without depriving you of your favorite foods. Find out more at

The plan progresses slowly giving you a new healthy habit to practice every 2 weeks along with daily lessons that help explain and reinforce your new habit. Over the course of a year you will develop a set of habits that you can use for the rest of your life to help you look and feel your best. And the best part is you get 1-on-1 access to me, your coach, through out the program, so you are never alone.

The next program starts Monday November 18th. There are 15 slots left and they will fill quickly, so don’t wait too long.

Because I want to help as many people as possible successfully navigate a healthy holiday season, I am offering a 20% early bird discount for the next 2 weeks. That makes the price of the program $127/month! That is an amazing value for all of the lessons, tips, and personalized feedback you receive. After November 11th, the price goes back to $159/month, still a great value, but why wait: Sign Up Now!

Having fun over the holidays and following a solid nutritional plan ARE possible, IF you have the support and guidance to help you build good habits and keep you motivated. Make 2020 the year you don’t make losing weight or eating better one of your resolutions, get started now, click here to get started now!

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Cauliflower Rice Recipe

We all know we should be getting 5-7 servings of fruits and vegetables every day. But, if you are like many of my clients, this can seem a daunting task.

Fortunately, there thousands of ways to add more vegetables to your diet.

One of my favorites is cauliflower rice.

Cauliflower rice is easy to make and can be used in place of regular rice, pasta, or couscous in most recipes, making it a nutritious and lower carbohydrate option.

Even if you hate cauliflower, using it in this way minimizes the cauliflowery taste.

Don’t worry about making too much, cooked cauliflower rice can be stored in the refrigerator for 3-4 days and raw cauliflower rice can be frozen for up to 1 month.

Basic Cauliflower Rice

  • 1 large head cauliflower (about 1-1/2 to 2 pounds); rinsed, leaves and stems removed
  • 1 Tablespoon rice bran oil
  • Preheat oven to 425 degrees
  • Cut cauliflower into 1″ pieces
  • Divide into 2-3 batches
  • Place a batch of cauliflower into a food processor with a grating or shredding blade and pulse until the cauliflower resembles rice. Repeat with the remaining batches.
  • **If you do not have a food processor, you can use a box grater with medium holes to grate the cauliflower until it resembles rice
  • Place riced cauliflower on a paper towel and squeeze out any excess water
  • Line a baking sheet with foil and oil lightly with rice bran oil
  • Place riced cauliflower on the baking sheet and roast in the oven for 10-15 minutes until cauliflower is softened. Stir 2-3 times to prevent sticking
  • Use straight from the oven in recipes or allow cauliflower to cool before putting it in the refrigerator

*If you don’t want to turn on the oven, you can cook the riced cauliflower in a skillet. Heat 1 tablespoon oil in a skillet over medium heat, add cauliflower, and cook for 5-7 minutes until soft. Stir occasionally to prevent sticking.

Your cauliflower rice can now be eaten alone or used in a variety of delicious and nutritious recipes. Be creative, experiment, and enjoy!

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Start Your Week with a Healthy Plan

Will you:

  • Take a walk after dinner every night this week?
  • Eat more vegetables?
  • Quit smoking?
  • Devote 10-15 minutes to your meditation practice each day?
  • Cut back on your alcohol intake?
  • Take a yoga class?
  • Eat slowly and mindfully?
  • Get 6-8 hours of rest each night?

Feel free to share your answers in the comment section below or on our Facebook page.

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Road Trippin Trail Mix

Having a quick, easy to eat, healthy snack when your on the road can help you stick to your nutrition goals. This recipe combines healthy nuts and antioxidant laden blueberries with freeze dried soy beans for protein, and dark chocolate nibs for a little treat.


  • 1/2 cup freeze dried blueberries
  • 1/2 cup freeze dried soy beans or lentils
  • 1/4 cup dried cherries, unsweetened
  • 1/4 cup raw almonds
  • 1/4 cup raw walnuts
  • 1/4 cup raw cashews
  • 1/4 cup pepitas or sunflower seeds, shelled
  • 1/4 cup dark chocolate nibs, optional

-Combine all ingredients in a bowl and mix well. Measure by 1/4 cup into 10 individual containers/snack bags.

*Add variety by changing up the nuts. Pistachios, hazelnuts, or Brazil nuts are great options.

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3 Tips for Preventing Vacation Weight Gain

Summer is here. For many of us that means weeks (or months) of dieting and extra trips to the gym to “get in shape” for our summer vacation. We cut the carbs, suffer through bowls of dressing free lettuce, trade our lattes for black coffee, and schlog through hours of treadmill interval workouts just so we can look good in our swimsuit, only to ruin our hard won efforts as soon as we reach our destination.

Summer vacation does not have to mean weight gain. Implementing 3 simple techniques can help you maintain your pre-vaca physique. All without giving up the food and fun of your trip.

Technique #1 – Eat slowly

Taking time to eat slowly and savor your meals can help prevent overeating. Research shows that people who eat slowly and mindfully, aka focusing on what you’re eating, consume fewer calories than individuals who scarf down a meal. Take time to enjoy every meal. You are on vacation after all, why not make the most of each moment including meal time.

Technique 1A – Take a bite of food then put your fork down. Savor the bite. How does it taste? What flavors do you notice? Do you even like it? If not, stop eating it. Chew slowly, swallow, take a breath, repeat.

Technique #2 – Eat until 80% full

Vacation often offers the opportunity to partake of foods we normally would not eat at home. Unfortunately, we often over do it by justifying it’s ok because we are “on vacation”. This is a sure way to regain pre-vacation weight losses. Eating until your a 80% full allows you to enjoy your favorite vacation foods while reducing the amount of calories you would ordinarily ingest. This applies to alcohol and sugary beverages as well. For example, if you would normally drink 3-4 alcohol drinks per day on vacation cut it back to 2-3 (or less).

Technique 2A – Ordering a variety of appetizers rather than an entree is a terrific way to sample all the culinary delights your destination has to offer while allowing you to eat smaller portions.

Technique #3 – Keep Moving

Vacation time can be a terrific excuse to skip your workouts, but it is those workouts that got you into summer shape to begin with, so don’t ditch them entirely. You don’t have to hit the gym. Walking can be a great way to burn calories while on vacation. Try walking to dinner rather than taking a cab, take a walking tour of the city, bike ride through the countryside, kayak around the lake, splash and play in the hotel pool, or create a 10-15 min HIIT routine you can do in your hotel room. Being active for 15-20 minutes or more each day while you are on vacation can go a long way in preventing vacation weight gain.

Staying healthy and keeping your weight in check while on vacation does not have to mean giving up trying and enjoying new foods or spending time locked inside the gym. Adding these 3 techniques to your vacation itinerary can insure you look as good (or better) after your trip as you did before.

Are you ready to learn more nutritional habits that can have you looking and feeling your best? Then our Nutritional Coaching program is for you! Visit our website to learn more and get signed up: I’m ready to feel great!

Have a happy, healthy vacation!!

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Frozen Blueberry-Almond Oatmeal Cups

Preparing meals ahead of time and freezing them for later use is a great way to stay on track with your nutritional goals (learn more here).

These delicious oatmeal cups can be made ahead of time and frozen for up to 3 weeks. They make a quick and hearty breakfast or snack.


  • 3 cups gluten free oats
  • 3 cups water
  • 3 cups almond milk, unsweetened
  • 1/4 cup brown sugar, optional
  • 3/4 cup sliced almonds
  • 3 cups blueberries, washed and dried


  1. Combine water, milk, and oats in a large saucepan and cook according to package instructions.
  2. Allow cooked oats to cool.
  3. Divide oats between 12 muffin tins lined with paper or silicone liners.
  4. Top oatmeal with 1/4 cup blueberries and 1 tablespoon sliced almonds.
  5. Cover the muffin tins with plastic wrap and freeze 6-8 hours or until solid.
  6. Once frozen, remove oatmeal cups from the tin and transfer to plastic freezer bag or container.
  7. Keep frozen until ready to use.

To reheat:

  • When you are ready to eat, remove an oatmeal cup from the freezer, place it in a saucepan with 1-2 tablespoons water or almond milk and heat slowly until warm or microwave for 3-5 minutes.


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Make Family Time Meal Prep Time

Some of my fondest childhood memories are of time I spent in the kitchen cooking with my grandmother. I learned not simply how to cook, but also what to eat. My Nana was well ahead of her time when it came to eating healthy balanced meals and many of the habits I use today I learned from her. In addition, it was during these times in the kitchen that I learned the most about my grandmother and it helped form a bond between us and I “see” her in many of the health and wellness choices I make each day.

If you follow this blog regularly, you know I am a proponent of spending a few hours every week planning and preparing meals ahead of time, but meal prepping can take time away from family activities and it is for this reason that many of my clients avoid spending a few hours on the weekend preparing meals for the week ahead. Because meal prepping is an important habit when trying to achieve nutritional goals, I propose combining meal prep time with family time.

Start the meal prepping process by letting kids help set the menu for the week. Let them pick from a selection of recipes or even research new recipes online. Childhood favorites like pizza, tacos, or chicken fingers can be made with healthy ingredients. Ask your kids “surf the net” and create a little presentation about a certain food they selected or another nutritional topic. No matter what they come up with give them an A+ for effort. This keeps learning about nutrition a fun, positive experience.

Grocery shopping is a great way to teach children about good nutrition. Let children pick a particular color of fruit or vegetable to try for the week. Read nutritional labels with them and explain them in simple terms. Do not label foods “good” or “bad”, but rather explain what makes a certain food a better choice than another. For example, “This red apple is a better choice than fruit roll ups because it has vitamins, fiber, and other nutrients that help you be strong and healthy.”

Once your home and in the kitchen, let kids help with prepping the foods. Even small children can help wash vegetables, put chopped fruits into containers, stir ingredients or toss a salad. Older children may be able to help chop, measure, or even cook. Take this time to reinforce good nutritional habits like eating plenty of fruits and vegetables, eating slowly, and making healthy choices. Don’t get too serious, make it fun. Remember, “a spoonful of sugar helps the medicine go down”, so sing, dance, and tell silly stories to create a fun environment for kids. This not only teaches them that meal prepping is fun rather than work, but studies show this fun together-time enhances the flavor and nutritional quality of the food.

You do not need to do all of these suggestions, just try 2-3 of them or come up with your own ways to get your children involved in the meal planning/prepping process. What ever you do, keep it fun!

The kitchen is a great place to teach children basic nutritional lessons that will last a lifetime, but just Ike it was for my grandmother and I, it is also a terrific way to engage with your children, learn about them as individuals, and build a strong relationship.

Help inspire other readers by sharing some of the ways you get your children involved in healthy habit building in the “Comments” section below.

Don’t forget to “Like” us on Facebook.

Until next time, have a happy healthy day.

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Focus on Whole Foods (and I don’t mean the store)

A diet, or more specifically a healthy eating lifestyle, that focuses on consuming primarily whole foods is the best way to ensure a healthy mind and body.

  • Eating foods in their natural, unprocessed state has numerous benefits including:
    1. increased intake of fiber, vitamins, minerals, and antioxidants
      decreased intake of refined sugar, saturated fat, and additives/preservatives
      increased variety of food choices that leads to more enjoyment in eating
      reduced risk of diseases such as heart disease, cancer and diabetes

    So, what exactly is a “whole food”?

    A whole food is defined as a food in its natural state, with all of the vitamins and minerals intact. A whole food is minimally processed before it is consumed.

    What are some examples of whole foods?

    Vegetables and fruits – raw, sautéed, lightly steamed, roasted, baked, or boiled

    Avoid: Juices, canned veggies and fruits, fruit leather, jams/jellies

    Lean Protein – If you like meat:chicken, turkey, eggs, fish, lean beef, lean pork. If you prefer a vegetarian option: beans (lentils, pinto beans, black beans, chickpeas), nuts (almonds, walnuts, etc), and seeds.

    Avoid: Canned meats, jerky, bean or nut flours, bacon, hot dogs, deli meat, cheese

    Whole Grains – Quinoa, whole oats (steel cut, rolled), brown rice, bulgar wheat, spelt, kamut, buckwheat, wild rice, barley

    Avoid: anything with flour, breads, pasta, noodles, baked goods, chips, tortillas

    Healthy Fats– nuts (raw, lightly roasted), avocados, olives, seeds (flax, chia, pumpkin)

    Avoid: butter, margarine, nut flours, nut milks, processed/hydrogenated oils

    The above list is fairly simple and gives you just the basics, but it is a good guide to get you started down the path to adding more whole foods to your clean eating lifestyle.

    Now that you have some idea of what whole foods are, I challenge you to devote 1 day this week to eating only whole foods. Focus on getting plenty of fruits, vegetables, lean protein (vegetarian and/or animal based depending on your preference), some whole grains and healthy nuts or avocados.

    Have fun, try new things, notice how your body feels, enjoy eating!

    Until next time, have a happy healthy day.

    Ready for more nutritional guidance and support? Sign up for our nutritional coaching program and learn how to build healthy nutritional habits that will last you a lifetime!

    Click here to find out more. You’ll be glad you did!

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    Do You Need a Nutritional Boost?

    If the winter season has you feeling a bit tired and run down, you may need a little nutritional “pick me up”.

    Eating a diet with plenty of fresh vegetables, fruits, lean protein, healthy fats, and complex carbohydrates is the best way to make sure you are getting all of the nutrients you need to stay healthy and energized. But, if your diet is lacking, you may need to supplement with a multivitamin.

    My favorite is PureTrim’s Daily Complete. Daily complete provides you with 243 vitamins, minerals, and other great stuff in a delicious liquid. Just 1 ounce each day can help assure you are getting the nutrients your body needs to be its best.

    Order your bottle of Daily Complete today! Your body will thank you!