The Ultimate Wish List & Gift Guide

As a minimalist, this list is hefty, but I promise, I LOVE every item on here. Perfect gifts for your friends & family…or put some aside for yourself! Happy holidays, enjoy the season!


  • Thrive Market 25% off and Free Shipping on your first order In the Real Food & Fitness Masterclass we talked a lot about keeping things simple. I love Thrive Market for this very reason. Just saving money on my obsession with Siete Tortilla chips is also another reason I love Thrive Market too.
  • Facial Mask: As a time-starved mom, a facial mask allows me to have my own spa at home. It’s a fun thing to do with friends (and husband) when traveling! Multi-Masker Set $68
  • Chemical free lip gloss: The glosses stay on, taste yummy and look awesome. This bundle comes in 3 colors and you can purchase and divvy between 3 friends for gifts. Perfect Pout Trio: $48
  • Food Sensitivity Test: It can beneficial knowing what healthy foods are actually not supporting out health. This test I use with clients, cuts to the chase of know what ingredients are stalling weight loss, gut health repair and progress. If interested, send me an email and I can answer and questions, or send out a kit to have the test done in your own home. Small Business Saturday discount (valid until 11/27 midnight) $325. 
  • Detox: Most Decembers I will do a 21 day detox program, and there are a few of them I really like. Read more here. Along with Small Business Saturday, I am offering 15% off all detox programs and supplements from Standard Process, Pure Encapsulation, and Thorne; which are all pharmaceutical grade supplements (valid until 11/27 midnight). 
  • Energy Bead Bracelet: this chakra lava bracelet is elegant and suggests to support healing. I also like how the beads absorb essential oils so it can carry aroma. $12


  • Continga insulted mug: I use 2 of these a day. I start with a coffee in one and use another repeatedly throughout the day, filling it with my favorite tea. Sometimes in the winter, I just use it to hold my warm water, sipping on it while I work.
  • Dry Farm Wines: One way to hold onto that glass of wine without sacrificing your health is to consume low alcohol, natural wines. Natural wines are produced organically, without dangerous chemicals involved or artificial additives. Above all, when I drink Dry Farm Wines wine, my blood sugar levels remain stable on my CGM and I feel fine the following day. That’s a touch expectation, as I can usually tell when I just have a single glass when out to dinner. Love this brand, and they are changing the way people enjoy wine.
  • Instant Pot: Okay I will admit it. It took me 8 months to use mine, and that was n 8 months wasted. My instant pot makes dinner so much easier. I made an awesome chicken vegetable soup after returning home from a long trip and it was just what my family needed. From perfectly cooked eggs, sweet potatoes, soups and more
  • Bone broth – I use bone broth in soups, but I also freeze it in an ice cube trays and use a few cubes when I am stir-frying something or roasting vegetables. It bumps up the nutrition, flavor and protein content (slightly) of the meal. This is a great gift for a health conscious person, or for the elderly, as it supports immunity through the flu season (and so much more). Kettle & Fire is offering their biggest discount of the season until Cyber Monday.
  • Amazon Echo: So last year? Maybe, but just as good, if not better. We use our “Alexa” (Echo) all day long. When the kids get witchy, I ask her to play music to change the mood. If I am playing chef, I quickly ask “Alex” how long I need to cook something or set a timer. This consumer good was something I thought Siri could fulfill, but I have been proven wrong.


  • Panda Planner: Best Daily Calendar and Gratitude Journal to Increase Productivity, Time Management & Happiness – Hardcover, non-dated, 1 year. $27
  • The Five Minute Journal: A Happier You in 5 Minutes a Day. $23
  • Unconventional Medicine by Chris Kresser: This is his new book about the call to action to reinvent healthcare and reverse chronic disease. It’s a great read and I highly recommend if you haven’t already read it.
  • Tribe of Mentors: Short Advice from the Best in the World by Tim Ferris: We all need mentors, particularly when the odds seem stacked against us. To find his own, four-time #1 best-selling author Tim Ferriss tracked down more than 100 eclectic experts to help him, and you, navigate life. In short, action-packed profiles, he shares their secrets for success, happiness, meaning, and more.

In celebration of Small Business Saturday, I am offering 15% off all my services (counseling, grocery store tours, kitchen reviews), supplements, detoxes, and products. This offer is valid until 11/27 midnight. 

Concluding My 21 Day Cleanse

New to this site? This is one of 4 posts on my 21 Day Standard Process Purification experience. If you haven’t already, be sure to read the first 3 posts of this series.

Now onto the juicy stuff!img_4308

I feel awesome. I have so much energy and I am the leanest I’ve been in 5 years; at least strongest and body fat percentage. This is a BIG deal. I don’t have the healthiest genes coming into 25 years of type 1 diabetes and just over 2 years with a low thyroid. Weight comes off like molasses, and after doing this program, it seems easy. I better be careful, I am going to be jinxed for saying that!

But I am now convinced. We need to have a liver tune-up annually if not every quarter. The liver really is our fat burning organ, and after concluding this program, I now want to position a cleasne as a priority with my weight loss clients.


Concluding Remarks:

  • MEASUREMENTS: So how much weight did I lose? Nearly 5 pounds! I was definitely pleased. While I weighed-in on day 1 and 21, I also thought about doing tape measure measurements, but easily decided I didn’t want to get stuck on any numbers as I went about the program.  I wanted to 1) focus on gaining the most health as possible, 2) not weigh-in during the program at all, and 3) use my appetite and listening skills to zero in on what my body was craving for food choices. If I were to hop on the scale daily, I would have let my dietitian brain take over and dictate my meals. Additionally, I started this program at one of my lowest weights in the last 2 years. Concluding the 3 weeks I was shocked to see I lost any additional weight. No doubt, I am pleased, but I am even happier with how healthy I feel. The only bad news? I really need to break-up with coffee. In the meantime, green tea/matcha is doing the trick.
  • TOOLS: A few things I really valued during this cleanse, besides the obvious sweet potatoes, included:
    • A good blender. I am thankful I had a blender that could liquify everything from beets, carrots to spinach. img_4300
    • A food processor. I used this when I started making pancakes out of the SP protein powder for breakfast,
    • Coconut butter and coconut flakes – maybe a bigger love, over sweet potatoes,
    • Bananas – they always made a smoothie better. I typically used half of a banana or 1/3 of one,
    • Avocados,
    • Raw pumpkin seeds,
    • Fresh herbs and ginger. I loved ginger in the smoothies,
    • The literature provided with the program including the Guide the 1 Degree of Change Cookbook. While I did not obsessively use either, the list of allowed foods was important and I loved looking over recipes just to gather meal ideas.
    • Journaling. Regardless of what program I am doing, tracking how I feel and what I am doing is so powerful. Journaling allowed me to put more faith into the program, noticing the smallest changes, which I believe generated more results. This practice helped me capture the mind-body aspect of this protocol. img_4313
  • ADVICE: For anyone considering this 21 day program, you are in good hands. This cleanse is a real food based program, with food-based supplements and herbs. I was never hungry and the cleanse targeted organ nourishment and support. I feel different and a better version of myself. Be sure to order your product well ahead of time and read the Guide and Cookbook front to back before beginning. This cleanse was honestly easy, but it was only easy because I went into each day having an idea of what foods I was going to put together for my meals and snacks. Batch cooking is key, and forgo the scale and measurements while conducting the detox, so you can use your true senses of what your body needs for fuel and repair. Shop smartly. I bought a lot of the ingredients from Thrive Market, and got wild seafood, protein and vegetables from bargain groceries. I did not have to go to expensive markets to do this program. All in all, no matter what cleanse people do/nutrition coaches recommend, they need to be recommended uniquely. Send me a an email if you want help deciding.
  • MODIFICATIONS: This exact cleanse recommends no animal protein until day 11. I however, would advise clients to do at least day 1-3 with no animal protein, and if able day 1-5. As for eggs, they are not advised, but if someone knows they are no sensitive to them, and will have less stress with the program, to go ahead and include them. The cleanse also suggests one can use quinoa and lentils, and I’d only use those if needed during the vegetarian phase. If able, I’d remove quinoa, lentils and eggs entirely. Lastly, I would not limit fat. I suggest clients use their intuition and appetite in regulating fat intake.
  • DETOXING: In addition to removing many allergens from the diet (dairy. gluten, corn, soy, beans) I incorporated hot yoga, dry brushing, trampoline work and focused on fluids more than what was emphasized with the Guide. I also avoided quinoa.

Day 15 – Like last weekend we went out and stayed up late. With this, I woke with a roaring appetite. I made a pancake out of the cleanse protein powder. If you are curious about such recipes, download the free Standard Process app on your smartphone. In all, the pancake was just what I needed. My Sunday played out as expected.

Day 16 – Monday – feeling lean and mean. Workouts are great and my mind is clear.

Day 17 – Tuesday – I was headed back home from a visit at my sister’s with her and her 3 little boys and my mom. The day went fine, but we stopped at Chipotle for lunch. I abide by the rules with allowed foods, but had the fajita vegetables on a salad with chicken. I should have gone with their pork because it is not cooked with soybean oil, and should have left out the fajita vegetables. They too arimg_4309e cooked in low quality oil and I could feel it. I felt moody and had cravings. As soon as I got home from the long drive, I had a bowl of sweet potato wedges seasoned with coconut oil/butter and sea salt. I closed the night, grounding myself and attended a hot yoga session.

Day 18 – Woke determined to finish strong. I had a pancake I made from the SP protein powder, a shake for lunch and a salad and turkey for dinner. Fish is recommended to be the first animal protein choice, but I went with what I had on hand as were are finishing up some items before we leave town again for Christmas. One really cool thing today – I felt like my workout was on fire. I pushed myself so hard and I was proud of how much weight I lifted and level of intent I put into my exercise. I think I was smiling while I was running too. Maybe it was my food and re-focus on the program, and or I was in the Christmas spirit.

Day 19 – My mind is on the finish line, but also reviewing how I want to carry on after this program. I think I am going to move towards a paleo AIP diet, but I will mix in the SP protein powder for smoothies or pancakes and continue to eat a lower animal protein lunch. I think the way I adapted my lunch during this 21 days was the biggest needle pusher for a better physique and my energy.

Day 20 – A full day of last minute Christmas shopping and enjoying the day and lunch with my mom for her birthday. I did have wine with our date, but I felt fine and I was sure to enjoy it without feeling guilty.

Day 21 – Christmas Eve! I feel great and cheersed the cleanse for everything it gave me.


JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

For people wanting to do this cleanse in January, be sure to participate in the free weekly webinars. First webinar starts January 9th.