15 Ideas For Being Unapologetically Healthy

Hell yes to October! Not only is it one of the most health-focused months, but it kicks off the last quarter of the year and an opportunity to create health, personal growth, and wellness goals. This is my first year to lead my free program the Last 90-Days of Being Unapologetically Healthy and this entails learning to advocate your needs in nutrition, energy, and more.

Before we dive in, think about adopting the following…

  1. Be curious. What areas in your life can you focus on to create change to be a better, calmer, more refreshed person? Whose help do you need? What resources do you need to review? What questions do you need to ask? I create the most personal growth and change, when I explore the above and ask myself the right questions.
  2. Be selfish. If something is not a Hell Yes! Then, I’m sorry, tell them no.
  3. Sleep. Seriously. It’s the secret sauce of health, and if you sleep enough, you will eat less, think more clearly and communicate better in the relationships that need you the most. Go to bed.
  4. Drink less. Have you ever been sober curious as to where and what you would do with the time, energy and money you spend on alcohol? For fun, here is a calculator to play around with. Stay-tune I will flesh this topic out more in the coming weeks.
  5. Drink more. Water. Hydration is one of the easiest and cheapest ways to optimize your hormone function, insulin and health. Just don’t overdo it before bed.
  6. Take your vitamins. And not just any vitamins. Make sure the vitamins you choose are 3rd party tested, for example, these ones, and that you are educated on what nutrients you need. As someone with an autoimmune disease, I take targeted supplements for my gut health (probiotic, L-glutamine), magnesium to improve blood sugar control and sleep/stress, B vitamins to fill nutrient gaps, improve mood and cravings and CBD. Do not assume you need what I take. If you need guidance, email me. I’ll help you identify some of your supplement needs.
  7. Play. Block off time to block out your to-do list and calendar and get out there and play. My love just gifted us stand up paddle boards for our anniversary and that’s easily my happiest place on the planet right now. You don’t need to live by an ocean to enjoy some water. I head to Hoover Dam in Westerville, OH every weekend I can.
  8. Let go. Let go of the things that are weighing you do, and this may entail forgiving someone and or forgiving yourself.
  9. Eat well. We don’t need to strive for perfection, but more so, progress. Above all, look at your poop. Pay attention to how food makes you feel, what your bowels look like and make sure you go daily. Notice what foods spike your blood sugar.  The foods I am most sensitive to (garbanzo beans, gluten, and sweet potatoes), cause the most insulin resistance and blood sugar swings. I am not alone in the observation either, as it’s supported in the research. Check out Robb Wolf’s book, Wired to Eat, to learn more.
  10. Ask. Ask questions so you can get the best care. This is asking questions when you are out to eat (omit standard dressings to avoid canola oil, what’s gluten-free, etc), as well as, asking questions in your community from how to parent your best, dose insulin, meal plan and more.
  11. Spend time with the right peeps. Surround yourself with those who help you be the best version of yourself. Relationships change over our lifetime and some friendships are everlasting and others aren’t. It’s okay that some aren’t.
  12. Value the lessons in your (blood sugar) mistakes. – Mistakes are okay; they’re the stepping-stones of progress.  Appreciate the journey of learning, growing and improving.
  13. Be grateful. Practice gratitude daily. I do this at night before I fall asleep. Last night I was grateful for insulin, my friends and my type 1 community.
  14. Be generous. This was a resolution for me in 2019, and indeed a year I’ve been absolutely the most generous with my time, money and talents. The reward can’t be put into words. Be generous, perform random acts of kindness, pay it forward. You won’t regret it.
  15. Compete. Compete with an earlier version of yourself. In my last 90 day program, I help you with a plan to provide you structure, leading to growth and success. I am excited for you to create some magic. Remember, the journey of a thousand miles begins with one step.

Live Your Best Life With These Hacks

In the modern world, we are exposed to many great things, but also a fishbowl of toxins. Parents are outliving their children due to modern diseases and morbidity and all of this can be turned around with the right education, awareness, and support. Being a healthy person is going to enrich so many areas of your life, and will make you feel as amazing as possible, as often as possible. Check out these hacks to help you improve your life today.

Hire a Help

If you are serious about getting healthier you need to understand that this sometimes requires a bit of help. That means you need to look at the possibility of hiring a dietician to help get your eating habits in order and understand health isn’t a matter of counting calories! Integrative dietitians can help keep you on the straight and narrow, give you meal plans, and even recommend healthy snacks.

Self-Care Means Self-Discipline

Healthy and positive living requires a level of discipline. There are a lot of factors that play a role in helping you to get into shape and maintain a healthy way of life, but you need to have that drive and determination to see this through. Try to do as much as you can to be more disciplined about health, well-being, and exercise, and use this to drive you toward greater success. Committing to a routine of sleep, meals and exercise requires an intention and assessment of what works for you and fits realistically in your lifestyle.

Hit the Gym

Living your best life is all about being proactive and understanding what needs to be improved and where you can work on making yourself better. Hitting the gym is definitely a great way to get the ball rolling because it allows you to enjoy plenty of top-of-the-range workout machines and equipment that can help you get fitter. Modern gyms are also packed with plenty of attractive classes and entertainment screens to help keep you occupied and engaged while working on getting fitter.

Improve Your Mental Health

Don’t make the mistake of overlooking your mental well-being when you try to improve your health (#selfcare). There are a handful of things to consider when you want to improve your mental health and well-being. Life can be pretty tough these days, and you need to go easy on yourself. One thing you can do to work on this is to talk to a professional about how you are feeling and issues you might be experiencing.

There are a lot of things that can contribute to improving your health, both physical and mental, and you have to come up with the best ways of achieving this for yourself. Make sure you look at what elements of your life you can change in order to ensure you improve your life in the right ways.

To your best health,



Perfect Post-Workout Fuel

Exercise and diet play an equal part in living a healthy lifestyle, staying fit, boosting your mental health and preventing illnesses and disease. The two work together to keep our bodies and minds young and healthy, but, you have to get the balance right. What you eat can have a significant effect on the quality of your workouts.

Most of us put a lot of thought into what we eat before we hit the gym. Aiming for something light and energy boosting. But do we give much thought to what we eat after exercise?

We finish our workouts, grab a shower and change out of our athleisure and suddenly find that we are starving. It’s all too easy to grab the first thing to hand, but then it’s hard to stop. You might spend the rest of the day hungry, overeat at meals, and find yourself reaching for sweet snacks to calm your hunger and boost your energy levels. Instead, why not try some of these perfect post-workout foods.

A Fruit Salad & Protein

If you ate a meal before you hit the gym, you might not fancy a full meal as soon as you get home. A fruit salad with Greek yogurt and nuts can be perfect. It’s quick, easy and light, but packed with energy to help you to recover. 

An alternative to a fruit salad is a protein powder based smoothie. One option, whey protein, is very bioavailable. Alternatively, I use collagen peptides as it doesn’t spike my blood sugar as a type 1 diabetic and it’s dairy-free. This is especially great if you practice a fasted workout and need a quick protein hit.

Grilled Chicken and Steamed Vegetables

Grilled chicken and steamed veg can be perfect if you need a meal. Packed with protein and nutrients, they’ll help your body to recover, give your metabolism a boost and help your immunity cope with the extra pressures of exercise. If you are starving, add some root vegetables and don’t shy away from some healthy olive oil. 

Eggs on Toast

Eggs are always a great thing to eat. Perfect and easy. Eggs are packed with high-quality protein and are exceptionally filling. Team with sourdough toast, or better yet, toasted sweet potato cylinders, for a quick and healthy carb boost. Add some avocado for extra nutrition.

Oatmeal with Nut Butter

Oats offer an incredibly slow release burn. Combined with nut butter, this duo will help you to feel full for longer. Banana pancakes make a great alternative, simply mash 1 banana with two eggs. Cook in a skillet with a little coconut oil or grass-fed butter for ~3 minutes each side and serve with a dollop or drizzle of your favorite nut butter.

Whatever you decide to eat, try to do it within 45 minutes of finishing your workout, especially if you have practiced a fasted workout, which can have massively beneficial effects on your weight loss and fitness goals.

Weight Loss Hints for a Healthier You

When you improve your health and well-being, weight loss is often a byproduct. Consider what it takes to look after yourself and try to become healthier in everyday life.

There are various ways to improve your lifestyle, and your health and fitness. These are some of the best ways of keeping yourself in good shape as much as you can.

  • Drink More Water

Drinking more water is absolutely essential when it comes to keeping you hydrated and nourished. If you are serious about becoming healthier and boosting your fitness and well-being, you need to make sure you are drinking more water. There is a lot to keep in mind when it comes how much water you drink, and the accepted amount that you should be drinking is considered to be between 2 and 3 litres. Make sure you come up with plenty of great ideas to help you get into a routine of drinking more water right now.

  • Take up Fitness Classes

Another way of keeping yourself in top condition is to make sure you take up fitness classes. You need to stay in shape and do as much as possible to exercise on a regular basis. This is one of the reasons why a weight loss studio for women is one of the best ways of making sure you stay in shape and keep active. Fitness classes are so important, and they play a major role in the process of boosting fitness and staying healthy as much as possible.

  • Change Your Diet

Make sure you look at what you can do to change your diet and improve your diet. There are a lot of different diets that you could adopt, but it is also essential to make sure you have a balanced diet, focusing on real food and ensure you are tapping into your hunger to eat the right amounts. Making changes to your diet plays a massive part in the process of staying healthy. What’s my biggest tip? Avoid sugar and flour and do not view food as entertainment. Food is fuel. 

  • Kick the Habit

Everyone has bad habits that can affect their health in a negative sense, and you need to make sure you look at how you can kick such obstacles getting in your way.  Cut down on your drinking as much as possible.

There are a lot of things that have to happen if you want to be able to lose weight and stay in good shape. In fact, gaining or losing weight is a combination of small factors. Make small adjustments to your lifestyle and the accumulation of positive change will help you succeed. It’s not always what we are eating. It’s often what is eating us.

Healthy Travel Tactics

I’ve flown to Australia a number of times (that’s a 32 hour commute, door-to-door, oye) and have camped in a tent a fair-share and while making a number of mistakes, I have a good sense of how to pack and prep for travel, keeping my health goals (optimal weight and steady blood sugars) in mind.

Recognize (Good & Bad) Habits 

  • Use your trip and adventure to observe, learn and break negative habits. Perhaps while traveling you notice you don’t need a routine morning snack, or you may notice when you are home, there is something in your environment triggering a need to eat/drink. Observe with curiosity, learn what you can tweak and apply the positive change (skip morning snack and eat 3 meals a day. Snacking is not necessary for weight loss and in fact, can cause weight gain. Nonetheless, when we snack between meals, we are stacking insulin, which is not ideal).
  • Eat the local cuisine and use a hunger scale to guide you on how much to eat. I say this daily to clients: “Eat when you are hungry and only when you are hungry.” When we eat the right amount of food, our body can still thrive and in fact, can better extract nutrients. Depending where I am, I will ask to box up my leftovers and will pass them onto someone less fortunate living on the streets.

Food Is Fuel Not Entertainment

  • Life a full life, so your food can be fuel (boring). Find pleasure in the new area you are visiting and activities that make you happy, so it’s not the food that is the highlight of your day. When we view food as fuel, we have a better appreciation for what we are eating and listening to how much our bodies need. This is easier said than done and takes practice.
  • Seek color and vegetables when and where you can. One thing about the USA,  Starbucks is easily accessible and I know I can go there tol buy a salad and enjoy that for breakfast (if needed). As well, I will travel with some powders to help increase the nutrients in my food for the day.
  • Pack convenient whole real food. I have a snack pack ready to go every time we hit the road. A few of my go-to’s: carrots (they are crunchy, filling, and tolerate varying temps), indivual pack of olives (shoutout to #TraderJoes), jerky (Epic has a number of flavors and they prove to be the best), nuts/seeds, apples, dark chocolate, canned salmon/tuna, mustard packets, plastic utensils, bars (Larabars, Collagen Bars, to name a few), and Jilz crackers.
  • Have a water bottle on you at all times, and make it a point when at the airport or on the plane to hydrate. In flight and at higher altitudes, we dehydrate more quickly, which can raise our blood sugar levels. I have learned my blood sugars go up as we take off, and about 30-45 minutes, after landing, my blood sugars drop. I adjust my insulin and eating to work with this.


  • Pack some probiotics to help keep your bowels regular and support your immune system if exposed to new bugs. As well, pack magnesium and potentially melatonin to better adjust to a new bed and/or timezone. My suitcase always has an eye mask, earplugs and Sleepy Time tea it.
  • Slow down when you eat and take smaller bites. Use your vacation to recalibrate how quickly you consume your food.
  • Sneak in movement early in the day if your plans for the don’t involve any. Pack plenty of dry-fit wear and comfortbale shoes, so you have no excuse to not sweat. In the least, strive to do a number of pushups, lunges, squats in your hotel room.
  • Intermitent fast to prevent overconsumption of food on your trip and to support your healthy gut bugs, insulin resistance, and blood sugar.

Diabetic Prep Specifically

  • For overseas travel register with IAMAT – and if you have an AMEX, you can use the conceriege service to help you locate a local doctor if you run into a situation where you need one.
  • If you are on an insulin pump – call your pump company and ask for a loaner pump for the extent of your trip. As well, make sure you have enough supplies well ahead of time, to ensure you have a surplus to take with you on your travels, and if needed request a new Rx from your doctor’s office for anything you are running short on.
  • Download a country specific carb counting app to help measure the amount of carbs you are eating.
  • Take extra supplies with you and don’t leave everything at the hotel when you go for a day trip.
  • Split up some of your supplies with a companion, and definately do not check any bags with supplies in them.
  • Change your pump to the new time zone as you arrive. or while in transit.
  • I personally use the plastic case that comes with new pillowcase sheets to hold all of my supplies and I also have a mini cooler, that’s intended to keep baby bottles chilled for my insulin. Find something compact and convenient to store your supplies.
  • Wear a medical I.D. and add an ICE (incase of a medical emergency) contact to your phone. Here is a how-to on setting that up.


  • Travel is good for the mind, body, and soul.
  • Eat things that are off your plan that are only worth it. Just because something is local fair, it doesn’t mean you have to eat it. Eat things that you really want to eat and will enjoy without guilt.
  • Laugh, live, explore and enjoy the people you are with and the places your seeing. Don’t let your health goal draw in any stress.

If you need any guidance for your travels and beyond, don’t hesistate to contact me [email protected].

A Few of My Favorite Nutrition Powders

Powders…what’s their purpose in a healthy real food diet?

Modern foods, even when unrefined and pure, they can be deficient in certain essential nutrients. As well, modern life offers higher expectations and often a full agenda that leads to feeling stressed. When I talk to clients about their health beyond their plates, we discuss how stress depletes our magnesium and B vitamins. While it’s not realistic to out supplement a poor diet, powders and specific supplements are essential to help us live our healthier lives. Here a handful of my favorite powders I incorporate in my life and health coaching.

Thrive Market- Organic Greens & Superfood Blend (8.5 oz. bag, 30 servings)

  • Wheatgrass, barley, spinach, alfalfa, and alkalizing greens
  • Free of stevia and soy
  • Quick and easy way to get more greens into diet as a natural energizer and detox.
  • 4 grams of total carbohydrate and 2 grams of protein
  • How do I use it? I add it to water or a smoothie if my recipe is lacking some fresh green vegetables. This is a good product to use weekly, but not daily.

Naked Energy-Natural Pre Workout Supplement (8.2 oz., 50 servings)

  • Unflavored, non-GMO ingredients (including caffeine)
  • 0 grams of sugar and carbohydrates
  • USA- made with no added colors, flavors, or artificial sweeteners
  • Created to increase athletic performance the clean way
  • I find this to be a good swap for a pre-workout morning coffee. I do recommend keeping tabs on how much caffeine one consumes, but pre-workout caffeine can be beneficial for fat-loss and enhanced performance.
  • This product is made by Naked Nutrition

Naked BCAAs- Watermelon Branched Chain Amino Acids (1.3 lbs., 50 servings)

  • First, let’s dive into what BCAAs really are: “Branched-Chain Amino Acids” (BCAAs) is a group of amino acids that included leucine, isoleucine, and valine, which account for 35% of essential amino acids in muscle proteins
  • Structure of these amino acids allows for them to be metabolized directly into muscles to help enhance muscular endurance and athletic performance
  • May increase oxygen-carrying capacity to help prevent easy fatigue during workouts
  • This product dissolves fast, with no artificial sweeteners, colors, or flavors
  • I actually like using this product in combination witha . green powder as an afternoon hydration practice and pick-me-up. It can certainly be used with workouts too.
  • As well, this product is made by Naked Nutrition

Amazing Grass Beauty Elixir- Greens & Adaptogens (4.2 oz., 20 servings)

  • Ingredients include fermented greens such as wheat grass, alfalfa with adaptogenic herbs to assist the body with stress metabolism.
  • Plant-based blend of biotin and chaga to increase quality of skin, hair, and nails
  • Also includes other natural flavors, organic stevia extract, and coconut
  • I used this product religiously when I was writing and preparing to film my “Healthy Cuisine: A Wellness Guide for Diabetes.” course which will be live August of 2018. I simply added it to water or a smoothie daily.

Thrive Market’s Grass-Fed Collagen Peptides (20 oz., approx.51 servings)

  • Pasture-raised, non-GMO, 100% pure product
  • Improves health of skin, hair, and nails
  • Each serving included 10 grams of protein
  • Hydrolyzed, unflavored, and dissolves easily in both hot and cold liquids
  • We have tubs and tubs of collagen in our house, using it in everything from protein pancakes, coffee, smoothies, fat bombs, applesauce and more. This is a very healthy protein that is convenient to add to many different foods.

BIOHM’s Probiotic Supplement

  • Affects good bacteria and good fungi improve total gut balance
  • The breakdown of digestive plaque by enzymes (amylase)
  • Vegan, non-GMO, and gluten-free
  • Free of eggs, soy, dairy, and synthetics
  • This is especially good for clients who are sensitive to dairy.

Get Moving for Your Mood

Our happiness is predetermined ~ 50% by genes. This leaves us with a huge opportunity to take action to smile, or want to smile, more often. Overall our brain is like a muscle, the more we influence happiness, the more likely or more easily it can be to attain. You see, happiness is part of a chemical process of neurons and dopamine receptors. If we don’t exercise doing things that enlighten our mood, those receptors can decrease with time and age.

Thankfully here we can hit 2 birds with one stone here! Aerobic exercise is one of the best ways to improve mood. Not only can we look at activity for fitness, heart health, and weight loss, but overall we can improve our happiness and mental health too.

Therefore, maybe weight loss should move to way wayside, and overall mental and physical health should be capitalized? Not a bad idea and research proves that focusing on health, in general, is better and more productive than focusing on losing weight.

As someone with diabetes, exercise impacts my blood sugar control, but that doesn’t hold me back from doing interval training, yoga and heavy lifting weekly. Also, I asked a few friends from “Females with Type 1 Diabetes, Type 1 Diabetic Athletes Group, DMs Supporting DMs,” Facebook communities what their activity looks like, and this is what they had to share:

I have played soccer before and after my diagnosis, and crossfit 5-6 times per week. Crossfit keeps my blood sugar more level than soccer ever did! The most significant differences that I notice are overnight readings. My insulin sensitivity is very manageable as I am more aware working out… When I am not active or in the past when I have not been working out, it was much harder to notice my insulin sensitivities! Being active and staying fit has changed my life incredibly! My diabetes is pure motivation to get to the gym when I can hardly stand to do anything that day! It has really pushed me to have the desire to see within range blood sugar numbers and I know that being active is the only way I will accomplish that. Type 1 diabetes using the Medtronic 530g! Diagnosed for 10 years and 7 months! – Katelyn Partridge 

I start every day with a 2-mile walk with my dog. Then after working 8 hours depending on the night I play racquetball, tennis, do Zumba or yoga. In the winter I ski on the weekends. In the spring and summer, I do distance cycling. Exercise has helped me lose weight, maintain decent blood sugar control and it makes me more sensitive to insulin. Besides that it makes me feel good. Omnipod pump and a Dexcom. Type 1, dxed May 1975. – Clare T. Fishman 

I’ve been t1 for 24 years and got a Dexcom 2.5 years ago. It really helps with hiking. You can see a drop coming before it happens and eat some glucose to maintain nice flat lines. – Kate Sullivan 

I was a competitive dancer most of my youth and started really working out again two years ago. It changed my life and I started to feel strong and empowered again—my insulin needs dropped from 75 units a day to 45 units a day and I’ve been on a pump for 14 years…as I realized I could workout with diabetes as I had a fear that it would hold me back I found a passion in running and have now completed 5ks, 10ks and working towards my first half marathon this spring! I realized when I believe in myself, I can do anything I set my mind to. Diagnosed with Type 1 on st patty’s day 1997. – Amanda Jolene Smith 

Grew up racing BMX and mountain bikes nationally, competed in fitness competitions for a few years and now do CrossFit 4-5 times a week and stay active with my kids! Competing and exercising with diabetes can be tricky, but if you watch your patterns closely, with trial and error you can figure it out. Building muscle and staying consistent has been the best for me with managing diabetes! Also, this was crucial for two heathy pregnancies with diabetes too! Type 1 for 25 years since age 14, currently on Medtronic pump and CGM. – Allison Sigler MacKenzie 

I make it a point to exercise at the gym at least 3 (but I shoot for 5) days a week, with “active rest days” the rest of the week. Anything more than a gentle walk means I have to take extra insulin, but it’s totally worth it. Besides the benefits to my physical health, I dervive huge mental health benefits, too. When living with a chronic disease, we have to take every opportunity we can to feel good about ourselves, and to feel strong. This is how I keep my head up, and keep going on. I’m looking forward to rocking the NEXT 31+ years, whether they find a cure, or not. I got this! T1 for 31 years (pump/CGM), and active for 2 years… – Dana Coltrinari Burke 

I run 5-8 miles almost every day. On days I don’t run, my numbers are all over the place. I also do yoga and stretching almost everyday. The mental health benefits from the endorphin release and clearing of my mind is equally as important in managing this disease. Diagnosed 3.5 years ago, at age 51. I use both the Omnipod and a CGM. – Stacey Boehrer 

I mostly run, 3-5 days a week. Running has helped me reduce the amount of insulin I need to take and makes me more fit, which in the long run will add years to my life. I was diagnosed at age 5, 33 years ago. I use an Omnipod pump and Dexcom G5 CGM. – Matt Barnett  

“Control diabetes. Don’t let it control you” I had amazing parents who went through training and extreme patience when they first had to give me insulin and figure out the diet. We were an active family already so it was a little easier. Its crucial to have the support of your family and friends especially if newly diagnosed. It’s a complete lifestyle change! For those of us who’ve known nothing else it’s a little easier to transition through each phase. I tried the cgm for a week but due to the way the alarms were set, I went super high and super low due to overcorrections or overeating. For me it’s hard to change what’s been working- low carb meals, lots of protein and fresh fruits and vegetables, exercise includes walking the dogs, running, playing with the kids, swimming, tennis, basketball and whatever comes in front of me.Type I diabetic for 32 years- only on the pump for the past 7 years. My A1c has been between 5.7-6.5 for the past 10 years but my goal is to get it back to 6.0 or under. – Joella Davis 

The formula for happiness is not the same for all of us, but figuring out what we enjoy is key. Go out and play and make time for personal play. When this is easier said than done, I make a gratitude list on paper or in my head, and quickly realize, “I’m too blessed to be stressed.” Or at least overly stressed. 🙂


Recap of Week #2 on the Cleanse

If you are new to this site, and interested to hear about the process of my 21 Day Standard Process Purification program, be sure to read:

And now let’s jump into my thoughts on Week #2! 

  • MEAL PLANNING: It’s great to batch cook, especially the vegetables, but diversity is needed. One huge perk of following the meal plan and using their One Degree of Change Cookbook. is variety is guaranteed. Being healthy is beyond having healthy ingredients as boredom can arise and needs to be prevented/intervened. If I wasn’t clear in my past posts, I am not using the meal plan bc following something so strictly doesn’t mesh with my rebellious personality and my reality of cooking for everyone in my house (2 littles and one big kid, my husband). Closing down this week, I know going into week #3 I need to mix up the grocery list and have different batch cooked items ready to go. Thankfully this can be as easy as changing the prep method and spices used.
  • SUPPLEMENTS: I do not tolerate the second supplement, SP Green Food, which came into the program on day 8. SP Green Food supports organ function and detox elimination. Overall, it’s not a huge loss, as I am still taking the fiber and using the nutritious shake powder, and I have a good candidate in the house who can take the pills (husband is getting lots of love in this post). However, it would be nice to reap the benefits of these pills. If you are reading this and question if you are not tolerating the supplements, you will have obvious digestive distress. Most cleanse participants eliminate more than normal, and I am less and bloated like a blimp. When I stopped the pills, it was night and day. However a few things you can try, before cutting out the pills: take a digestive enzyme with SP Green Food and/or decrease the serving size of 5 pills per meal to 2-3 pills per meal.
  • INDIVIDUALITY: Going off the 2nd bullet-point, I think 1) this is a fabulous well-rounded food img_4281and herb based cleanse for people coming from a pretty healthy diet, or even a not so healthy diet, however, 2) it is not for everyone. For example, I had a client email me about this cleanse and she is coming from an auto-immune paleo protocol diet (AIP) and I won’t recommend this program for her and people coming from a similar place, which would include myself. I really hate to say that about myself too as I am still getting results. Likely my results are from avoiding nuts (I haven’t done that before, even on the numerous Whole30 program and paleo challenges I have done in the past), but I know myself and am also avoiding the allowed quinoa, butter and minimizing my smoothies. Smoothies are a little tougher to cover with insulin, so I have minimized my shakes to 1x a day. The recommendation for the program is 1-3. All in all, no matter what cleanse people do/nutrition coaches recommend, they need to be recommended uniquely.
  • FOOD: I am eating so many nutrients. I am also not terribly missing much, except the occasional whiff of coffee I smell from my husband’s mug and a Friday night unwind wine. Overall, especially with the dairy free protein powder used in the shakes, all my food is so beneficial. My cells are getting awesome fuel and I can feel it in my energy and deep sleep. I continue to steer my desires to real food options. My latest obsession is sweet potatoes. I have a portion every night for dinner. To me, it’s mother nature’s dessert. img_4234
  • MEASUREMENTS: I haven’t gotten on the scale since day 1 as I don’t what a number to distract me from listening to what my body is craving. However, I feel really lean. A pair of pants I wanted wear Saturday night were too loose, and even if the scale doesn’t move much by the end of this program, my weight is shifting in a flattering way. This is bizarre, but I almost subconsciously ate more one day because I had a moment of fear of losing a lot of weight. It’s weird, yes, but it was honest and I like being in control. We will see come end of next week as how I will measure to conclude the program. On this topic, it’s very normal and common to lose an average of 15 pounds on this program (I read this in another Standard Process write-up). The more someone has to lose, the more likely their weight will calibrate to a new lower set point. Above all, this cleanse is not about under eating nor being hungry. I am never hungry and that is a good thing.
  • MOVEMENT: I increased the intensity of my workouts this week. I did more rigorous exercise most days – lifting, boxing, trampoline workouts with kettle bell swings, hot yoga and stair-climbing – and it felt great. I am just listening to my body and assessing how much I should push.

Day 8 – Going off my Saturday night out with friends, I woke more hungry. I played it safe with food and kept my order simple. I had a healthy appetite and changed up my egg and avocado breakfast and added a bowl of kale soup (I made this starting week 1, and should have froze half of it for week 3. I ended up pitching a serving of 2 because I let it sit too long). The rest of the day was a smoothie, veggies and a mouth-watering zoodle dish, broccoli and half a salmon filet I split with my husband for dinner.

I did some rebounding (trampoline) work to aid the detox, guzzled water and went to bed early.

Side note: I didn’t mention this in my last week’s summary, but I was so cold every day and night. I would sleimg_4244ep with wool socks and an extra blanket. By Day 8, my body temp has normalized.

Day 9 – I have good and steady energy and went back to a full-body lifting session at the gym. It felt so good.

I feel like I could use the word “awesome,” during this cleanse as much as the Bachelor says, “beautiful.” Forgive my redundancy of expression!

Life is a little slower in some ways. The herbs on my vegetables explode with flavor, I am more upbeat and positive in the kitchen. My plant intake is rubbing off on the household. My toddler loves the shakes and my husband is snacking on my batch-cooked veggies!

My biggest craving, which is funny, is actually gum. I want gum in the afternoon, but I am just opting for peppermint tea. I have had so much of this tea since the beginning, I wouldn’t be surprised if I started sweating candy canes.

Day 10a Tuesday – Loads of energy. I did so much today, but also woke up about an hour earlier than norm. I had eggs/avo combo for bfast, a beet, lots of greens, cucumber, fresh ginger, cinnamon and vanilla smoothie (it’s like a garbage can, I feel like I put anything in the blender) and had broccoli, sweet potato and a salmon filet for dinner.

Day 11 – I’m a go-go bunny. I was reflecting on the program and honestly I feel like I can eat like this forever. I would need a nudge to continue shakes through winter, but the food is delicious, and it challenges me to get creative with vegetables and spices. As mentioned above, I do need to be consistent in mixing up what I cook. I used cocoa in my smoothie, and it’s not exactly recommended in the program because Standard Process wants to ensure high quality cocoa, but that is what I had on hand, so I used it. I am being naughty, but it tasted nice!img_4241

Day 12 – Not much change from Day 11.

Day 13 – Hunger is roaring. I am very impressed with how much I can eat too. Lunch has been a big bowl of vegetables. The latest is half a bowl of spicy lime roasted broccoli, paired with spaghetti squash with onion, garlic and tomato. On top of this, I make a large smoothie with half a banana, vegetables, SP protein powder and some gelatin. I sprinkle most, if not all, of my smoothie with pumpkin seeds and or coconut flakes, unsweetened.

Day 14 – Pretty tired but hard telling if it’s my body or my toddler with his 5am wake-ups.Reflecting on the day, I got so much done and went out with friends in the evening. I’d typically wake up exhausted from a delayed bedtime, but I had a refreshed feeling waking up Sunday, starting Week #3, and certainly kept my dinner order clean! I had wild salmon, capers, Brussels sprouts and oysters to start.


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.

Cyber Monday Promos!

Tis the season to be social, but it is possible to keep your health in check while still enjoying yourself. Aim to maintain your weight from November to the New Year, as it’s more than common to gain 5 lbs this time of year. Not to worry, here are a few pointers on how to enjoy holidays healthfully.
This Cyber Monday I am offering some deals on facilitating a healthy and LEAN holiday season. Ends midnight tonight.
  • 25% off all of my services. This is a first, and jolly discount! I am thankful for my clients, and I want to show the love!
  • 15% off supplements from Standard Process and Thorne. If interested, please reply to this post via email ([email protected]) with what products you want, the quantity and the address to have them shipped.
  • $9.99 for my 21 Day Self-Guided Real Food Challenge. This is an eBook chalk full of education on what foods to eat, including a grocery list, sample meal plan, supplement recommendations, a progress chart, and additionally a separate day-to-day journal, including a daily tip, recipe and motivator.
Additionally, if you are thinking of doing a Cleanse in the New Year, stay tuned on updates from me regarding the 21 Day Detox I am hosting, starting January 9th. Commit this weekend and you will get 15% off the Cleanse Kit.
Above all, have a safe and happy holiday season.

My Superfood Superlist

When I first start working with clients, I look at what they are eating and assess if their meals and weekly intake is balanced. From there, I recommend things to remove/add to their routine, then address the quality of the ingredients they are eating, tweak their macronutrients to best, and most quickly, reach their goals and finally we discuss superfoods. The magical thing about superfoods is they target inflammation in our bodies. Inflammation is defined as a biological response of cells to a stimuli, and chronic inflammation can lead to disease. So basically inflammation is the body’s attempt to self-protection and causes of inflammation include, but not limited to: low grade food sensitivities, an imbalance of gut bacteria (do you take a probiotic?), stress, environmental toxins (mercury, lead, etc), constant dehydration, lifestyle (sleep deprivation, inactivity) and certain foods (caffeine, sugar, oils (canola, cottonseed, sunflower, safflower oils), poor quality dairy, conventional meat, alcohol, grains, food additives) and the list can go on. Please note though, some inflammation is good. Too much is clearly bad.

I can continue to cover how to we have an overload of inflammation in our body’s, yet, my takeaway is to focus on good things you can eat daily, optimizing our health. When we focus on the good and healthy things to add to our diet and lifestyle, there isn’t a need (or as much of a need) to focus on what we need to take away.

Enlisted are a few of my favorite superfoods. What superfoods do you consume?

Cocoa Nibs

Why and how to consume? Cocoa nibs are very satisfying, especially if your senses are just after a chocolate taste or your body is in need of magnesium. Yet, cocoa nibs do have a bitter edge. For this reason, to get a chocolate craving satisfied I mix them either with some nuts/seeds and or coconut flakes, which all mix well in Greek yogurt. As you may know, cacao is a nutrient-powerhouse containing over 300 compounds including: protein, fat, carbohydrates, fiber, iron, zinc, copper, chromium (appetite control and insulin sensitizer) calcium, flavanols (antioxidants, known to lower blood pressure and cholesterol), sulfur (strong nails/hair) and magnesium (muscle relaxant and strong bones). If you eat cocoa nibs, or dark chocolate, you want to ensure it’s organic to avoid chemicals from irradiation and spraying of chemicals which are standard practice in growing cacao beans.

“Every study on chocolate is pointing to the same conclusion: there is something in chocolate that is really good for us. That something is the raw cocoa bean, the nut that all chocolate is made from. The cocoa bean has always been and will always be Nature’s #1 weight loss and high-energy food. Cocoa beans are probably the best kept secret in the entire history of food.”
— David Wolfe, co-author of Naked Chocolate: The Astonishing Truth About The World’s Greatest Food.

Chia Seeds

Why and how to consume? Chia seeds provide protein, fat and fiber to our diet, and one of my favorite perks, is they help us detox. To reap the fullest benefits, soak chia seeds overnight in either water, almond milk or coconut milk. I often add the end product to my morning smoothie or I mix in some berries and have it for an afternoon snack. Chia seeds provide satiety, absorbing 12 times their weight and expand in our stomachs. Chia seeds are good for our hearts and bones, providing a dose of calcium ebgs for an alternative to milk.

Maca Powder

Why and how to consume? I stumbled upon maca powder when doing some research for fertility and fatigue/low energy. Wow, was I impressed. Coming from the radish family, maca is touted to aid stamina, support immunity, increase vitality, balance sex hormones (PMS/PCOS/menopause) including an increase in sex drive and enhances memory. I most enjoy this nutty-flavored powder with my morning smoothie, but it can also be added to soups or just water. Maca includes 55 phyto-chemicals, including vitamins B1, B2, B12, and Vitamin C, zinc. It has amino acids, calcium and phosphorus as well.

Brewer’s Yeast

Why and how to consume? Known for its content of B vitamins, chromium and protein, aids in blood sugar control, relieves diarrhea, cold/flu, PMS and skin issues. The easiest way to consume Brewer’s Yeast for me is in my smoothie. Can you tell I like smoothies? I aim to have 2-3 a week, at a minimum. You can also mix Brewer’s Yeast in your eggs.

Shredded Coconut & Coconut Oil

Why and how to consume? Coconut flakes are great by themselves, used as a core ingredient in a homemade trail mix, mixed into Greek yogurt with berries and more. Coconut oil, along with grass-fed butter is the preferred fat to cook with at high heat. Coconut flakes have a nice helping of fiber and both flakes and oil contain medium chain triglycerides, lauric acid, among other nutrients. Overall, coconut has so many health benefits including weight loss my friends. One study out of the Journal of Nutrition suggests that we can expend more calories digesting medium-chain triglycerides (coconut) than digesting long-chain fatty acids (found in almonds, avocados, olive oil). Want to know more? I enjoy this write-up by Dr Mercola.

Grass-fed Butter

Why and how to consume? The difference between regular butter, even organic butter compared to grass-fed butter (I’ll name drop – Kerrygold is my favorite) is substantial. When Dr. Weston Price studied native diets in the 1930’s he found that butter was a staple in the diets of many supremely healthy peoples. Do you find it shocking that butter is America’s best source of absorbable vitamin A? Even more, butter contains a number of anti-oxidants that protect against free radicals that damage and weaken the arteries. Yup, Grandma was right – eat (grass-fed) butter to protect your heart. Butter protects against cancer, arthritis, osteoporosis, low thyroid and more. As for how to consume, I am not sure I need to explain this one, do I? Grass-fed butter is richer in the fat soluble vitamins (A, D, E, K), lauric acid and has vitamin K2. Grass-fed butter is also the best source of conjugated linoleic acid (CLA), which aids in weight loss/weight management and targets cancer prevention.


Why and how to consume? Kombucha is a slightly sweet, carbonated fermented tea. You can make your own, yet, I find it most realistic to purchase a bottle every trip I make to a nutrition/specialty store, such as Whole Foods. The Ancient Chinese called Kombucha the “Immortal Health Elixer” for its health benefits containing organic acids, active enzymes, amino acids and polyphenol antioxidants. Kombucha improves joint pain, immunity, digestion and, again my favorite, helps cleanse the body.

Apple Cider Vinegar (ACV)

Why and how to consume? One, you can start the day with a shot of it, or you can add it to water with some lemon and honey. The most common way I find myself using it (besides cleaning my house) is on m salad. Please note, unfiltered is what you want to look for when buying a bottle. The unfiltered version has a wealth of vitamins, minerals and acetic acid. Acetic acid helps control appetite, increase insulin sensitivity, and helps decrease fat storage. I can’t fail to mention the alkaline benefits of ACV. Many foods and stress cause the pH of our body to be more acidic, which isn’t favorable.ACV can help combat this.


Lead Contamination in Cocoa and Cocoa Products: Isotopic Evidence of Global Contamination (http://www.ehponline.org/members/2005/8009/8009.html)

Journal of the American Dietetic Association: Cocoa and Chocolate Flavonoids – Implications for Cardiovascular Health

The Journal of Nutrition: Plasma LDL and HDL Cholesterol and Oxidized LDL Concentrations are Altered in Normo- and Hypercholesterolemic Humans After Intake of Different Levels of Cocoa Powder

Yu, L. J., & Jin, W. W. (2004). Study on nutritional components and the anti-fatigue effects of dry powder of maca (Lepidium meyenii). Food Science25(2), 164-166.

Cicero, A. F. G., Piacente, S., Plaza, A., Sala, E., Arletti, R., & Pizza, C. (2002). Hexanic Maca extract improves rat sexual performance more effectively than methanolic and chloroformic Maca extracts. Andrologia34(3), 177-179.

Dini, I., Tenore, G. C., & Dini, A. (2002). Glucosinolates from maca (Lepidium meyenii). Biochemical systematics and ecology30(11), 1087-1090.

Price, Weston, DDS Nutrition and Physical Degeneration, 1945, Price Pottenger Nutrition Foundation, Inc., La Mesa, California