Let’s Celebrate a Small Win

One thing I teach in my Health Coaching Practice is simple, and sustainable steps help to win the race.

I think all too often we try to overhaul too much and end up throwing in the towel. Focusing on one small step at a time and compounding from there creates the most lasting results. It’s also so encouraging to actually see and feel movement toward your goals using this method.

I also think it’s incredibly important to celebrate your small wins along the way. It helps to keep your spirits high and encourages you to continue on your path.

What “small win” can we celebrate today in your life?!




How Can You Pay More Attention?

What’s tugging at your attention today?

I’d love to invite you to be mindful of what’s on your mind today. Pay attention to what’s swirling inside of you — dig into what’s filling your mind and find the lesson in it.

Being mindful of our patterns helps to reveal underlying thoughts, worries, and hopes.  Try to pay attention to what fills your mind this week and notice any patterns that arise.

So tell me… what’s on your mind today?

At Home Healthy Pumpkin Spice Coffee

When that first autumn chill is in the air, a favorite ways to warm up is with a pumpkin spiced latte.  No, not the kind you get at Starbucks that’s loaded with sugar.

There’s actually an incredibly simple way to make your own at home, without all the sugar. It’ll make your kitchen smell like pumpkin pie, and warm you from the inside out with the grounding spices.  It’s a win-win, and I can’t wait for you to try it!

If you just want pumpkin spiced coffee (no latte), it’s as simple as adding your favorite coffee to your coffee machine and sprinkling pumpkin pie spice into your coffee grounds. Start with 1/2 teaspoon at first and increase to your taste level. Brew the coffee with the pumpkin pie spice in the basket with your coffee grounds.

If you’d like to make a latte out of it, use your handheld milk frother to froth almond milk. Pour over your freshly brewed coffee, sprinkle with pumpkin pie spice, and enjoy.






Turmeric is one of the most powerful spices on the planet.

As a staple in Indian culture, this spice can be widely used in most dishes and hot drinks.  Its chemical profile boasts a load of beneficial properties, making it a spice you want to use regularly.

Sprinkle it on your meals or make a vegan golden-milk latte a part of your wind-down routine each night.

Turmeric boosts your immune system, is a potent natural anti-inflammatory, can help balance your hormone levels, and naturally detoxes the liver.

Have you given turmeric a try?



Essential Oils for Stress

Have you given essential oils a try, yet?

Stress is one of the most common ailments we deal with in our lives, affecting each of us in one way or another. There are numerous ways we can lower stress levels, and essential oils happen to be one of my absolute favorite ways to do so.

Here’s a list of a few of my favorites that help calm things down:

  • Lavender
  • Roman chamomile
  • Orange
  • Cedarwood
  • Ylang ylang
  • Lemon
  • Frankincense

What experience have you had with essential oils?

What’s your favorite? Drop a comment below and let me know.


One Step From Simplicity

What’s one way to simplify being healthy in your life?

Do you ever feel like you tend to over-complicate things?

If I had to answer that for myself – it would be a resounding “YES!”

Over-complicating things comes naturally for us, but that’s not a reason to let it keep us stuck.  I’ve found that focusing on tiny tasks, one by one gets me the results I long for over time.

With that in mind, what is ONE way you can simplify being healthy in your life right now?

Just a Loving Reminder

Just a reminder:

The way you speak to yourself internally has so much power over your mental, physical, and emotional health.  Be kind to yourself.  When you catch yourself in a negative self-talk loop, stop it in its tracks and turn it into a self-love pep talk.  It takes breaking this habit to create a new one, which is entirely possible with awareness.  Be aware of your internal talk throughout the day today to take notice of any patterns.

A Fun Way to Use Apples

It’s apple season, and with so many different ways to enjoy apples, it’s an exciting time of finding new recipes and enjoying them all season long.

One way to use apples (that you may not have ever thought of!) is sautéing them with Brussels sprouts.

Sauté your chopped Brussels sprouts and apples in olive or coconut oil.  If you’d like to spice them up, sprinkle with cinnamon and a dash of pure maple syrup when they’re nearly finished cooking.