Cook Once

Are you a leftover eater?  I know a lot of people don’t love eating leftovers because they don’t want to eat the same meal twice, but leftovers don’t have to be the same meal you’ve eaten previously!

Leftovers can come from a cooking marathon Sunday, where you whip up your meals for the week in one single cooking session.  Fill your oven with loads of veggies, and create separate meals out of them.  For example, your roasted vegetables can accompany your blackened fish as a side item one meal, can be turned into veggie tacos for another meal, and can turn into a stir-fry for a third meal.   Your time is precious, and batch cooking will work wonders for your healthy eating habits and your schedule.


Keep This in the Kitchen

Healthy Food Hack.

Keep frozen and canned vegetables on hand.  Yes, of course, fresh vegetables taste better and pack more of a punch when it comes to nutrients.

But when you have these ingredients on hand at all times, you’ll be much more likely to reach for them on that busy night when you’re throwing a quick dinner together.

Having these canned and frozen options on hand alleviates a major reason we reach for the takeout menu — pressed for time, and no ingredients ready at home.

So on your next grocery store run, stock up on a few bags of frozen veggies and several cans of vegetables such as green beans, carrots, etc.  Organic is best, if available.

What Comes to Mind

What is the first initial thought you think when you hear the word “diet”?

I can guarantee you one thing — it’s likely negative.

Deprivation.  Bland, boring food.  Restrictions.  Never dessert.

Did I miss anything?

Really though – our diet culture has set us up for failure from the very beginning.  Between giving healthy living a negative reputation and health advice continually changing leaving us confused — it can be challenging to navigate these waters.

That’s what a health coach does – we get you out of this pickle.

Together, we figure out exactly what works best for your lifestyle and unique body, and we get you on a path that doesn’t suck.

Comment below if you’re ready to get off of this rollercoaster, and we can work on that hand-in-hand.

A Sacred Lunch Break

Have you ever thought of using your lunch break as your sacred time?  I’m confident you’re longing for it by the time your lunch break arrives, so use that hour out of your day as a source of rejuvenation.

Pack yourself a healthy lunch, listen to an uplifting audiobook or podcast, journal, take a walk around your office building, or call a loved one.  Use that hour a day to recharge and come back to work fresh and filled.

What do you currently do on your lunch break?

How do you feel once it’s over and you return back to work?

How to Sneak Greens Into Your Meals Without Noticing

Leafy greens are chock full of vitamins and minerals that our body needs, especially nutrients such as Iron, Calcium, Vitamin A, and Vitamin K. For that reason, getting at least a cup of greens every single day is vital. There are many options when it comes to leafy greens and many ways to sneak them into your meals without hardly being able to notice.

When finding the right kind of greens, the primary focus that you have to consider is oxalates. Oxalates are particles in the food that prevent the absorption of certain nutrients, such as calcium. These can be troublesome in high amounts, so it is best to eat as little as possible and in moderation.

So as a result, you could stick with collard greens, mustard greens, and kale. These are low in oxalates, and thus have more usable calcium as opposed to greens such as spinach. By no means kick spinach to the curb, but do make sure you don’t overdo it
on spinach alone.

A great way to eat greens is to cut them into smaller pieces and add them to soups and stir-fries. This is a great way to incorporate them into your meals, not only because you will barely notice them if you aren’t a huge fan of greens, but also because by doing this, you will inevitably be eating a lot of other vegetables too. Soups and stir-fries tend to be full of delicious and nutritious veggies.

Another way that a lot of people utilize greens is in smoothies. Adding a cup of greens to your smoothie will not compromise taste, and adds an extra punch of nutritional value. Also, if you add darker berries to the mix, you will never even know any greens are in there.

And of course, salads. Enjoy a salad alongside your meal as often as possible to get your leafy greens for the day.

Eating greens is not tough to do, even if you dislike the taste or texture of greens. By utilizing a few easy tips, you will be able to enjoy all of the benefits that you get from greens, without having to worry about that taste or texture.

You know yourself better than anyone.  You know what tempts you, what you struggle with most, what you NEED the most, and how to achieve all you hope to accomplish.  It’s already inside of you, and you have this profound wisdom already.

Think about your biggest struggle when it comes to your health.

You know what tempts you to fall into this trap.  How can you alleviate this temptation to avoid giving in to your struggle?



Focusing on what makes you happy can give you the tools you need to turn any bad day around for good.  Bad days will come, but your response to them will determine just how long they stay.

There are undoubtedly many things in your life that make you happy.  It can be as simple as sleeping on freshly cleaned sheets, or as deeply meaningful as a long phone conversation with your beloved grandmother.

I want you to make a list of 10 things that make you happy.  When your list is complete, put it on your refrigerator so you can easily access it when needed.  Try to incorporate at least one thing from your list in your life on a daily basis.

Have you ever stared at your gym membership and wondered when on earth you’d use it again?  The days seem to slip through your fingers, and it’s been too long since you’ve hit the gym?

You aren’t the only one.  There are exercises you can do at home to hold you over until your next gym visit, and I wanted to share one of my favorite moves with you today.

The Chair Squat.

Start with a chair behind you.

With your feet hip-width apart, lower yourself like you’re going to sit in the chair behind you.

Don’t actually make contact with the chair.

Slowly stand back up into standing position.

Repeat 10x.


Foods That Help You Burn Fat Naturally

We’ve been programmed to think that foods cause us to gain weight, which isn’t completely untrue. Overeating unhealthy foods can indeed cause us to gain weight — but did you know that there are foods that can actually help you BURN fat?

These foods hold a lot of nutritional value as well, so incorporating these foods into your meals as often as possible will pack a punch you will learn to crave.

Here are a few of these powerful foods that help your body burn fat:

Cayenne pepper. Generally, spicy food will speed up your metabolism and will thus make your body more likely to burn fat — so sprinkle on the cayenne pepper any chance you get.

Fermented foods. Fermented foods like sauerkraut are the natural probiotics that contain gut-friendly bacteria which will regulate your gut function and boost your immune system. Having better-regulated gut bacteria will, in general, give your metabolism a boost and will also reduce bloating.

White tea. You’ve probably heard of green tea as a fat-burner, but white tea can work just as well, if not better. White tea will stimulate the enzyme that breaks down fat and blocks the enzyme that builds fat cells. In other words, white tea works both ways to help you lose fat. So drink up!

Dark chocolate. Most people don’t expect that chocolate can be a food that helps you burn fat, as most people associate all sweet products with gaining weight. The antioxidants in cacao can support healthy gut function and help your body burn more fat. Dark chocolate is one of the best treats you can give yourself when you’re trying to lose weight and still satisfy your sweet tooth.

If you aren’t already using these ingredients, start incorporating these fat burning foods into your everyday meals to reap the benefits. Which of these are you most surprised to hear helps you burn fat?

Okay.  Hear me out.  I don’t suggest eating sweets on a regular basis, and the less processed the better.  But there’s this notion that if you’re going to adopt a healthy lifestyle, you must give up any and all treats forever.  That’s simply not true.

Obsessing over your meals with no wiggle room (unless you have allergies/sensitivities, of course) is a recipe for defeat.  Balance is a critical part of health, and I want you to enjoy a treat every once in awhile.  I do!

The focus needs to be on making the treats as healthy as possible, and not overdoing it.