As your health coach, I provide ongoing support and guidance to help you set personal goals and make sustainable changes that will dramatically improve your health and happiness. As we work together, I will listen intently to your dreams and challenges while helping you navigate the confusing world of nutrition. Together, we will customize a plan for you based on your personal goals and health concerns. Along the way, as you implement these changes step-by-step, you will be empowered with tools and confidence to live a life of balance and vibrant health.

To discover if health coaching is right for you, I invite you to schedule a free initial consultation with me.
During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.
Contact me today to schedule your free consultation.

Smoothies have become incredibly popular as a culinary “vehicle” that can deliver great nutrition and taste absolutely delicious. This recipe is one of my favorites—it’s refreshing, satisfying, and bursting with health. Every ingredient in this luscious, kid-friendly smoothie gives your body the vital nutrition it needs. It’s easy to make and take along with you, so you can enjoy it any place, any time—on your way to work, during an afternoon break, or simply relaxing after a long day.

Pineapple is a wonderful addition to smoothies. It delivers a huge dose of Vitamin C, has anti-inflammatory properties, and contains bromelain, an enzyme that aids in digestion. A note of caution: pineapple does contain relatively high levels of natural sugar, so some people may not be able to eat it. There are times I also choose not to eat it when I limit my intake of sugar for healing purposes. If you can’t have pineapple, substitute 2 apples, or 1 apple and 1 pear, for a tasty alternative.

To combat the sweet nature of the pineapple, I use healthy fats like hemp seeds and avocados that leave you feeling satisfied for a longer period of time. Hemp seeds add fiber and provide essential fatty acids like Omega 3, 6, and GLA (Gamma-linolenic acid) that help to regulate blood sugar and give long-lasting energy. Avocado is a heart-healthy, potassium-rich fat that reduces inflammation, lowers cholesterol and triglyceride levels, and lessens blood sugar spikes.

Aside from being delicious, mulberries contain Vitamin C, Vitamin K, and iron, and they may even help with weight loss. They also provide an excellent source of resveratrol, the same anti-aging antioxidant that’s found in red wine.

Kale is a nutrient-dense addition that is very high in antioxidants, beta-carotene, and chlorophyll, and may even lower the risk of certain cancers.

Lucuma (a fruit from South America) adds sweetness without increasing blood sugar levels. It can satisfy any sweet tooth with its custard-like flavor, and provides fourteen essential trace minerals.

Finally, mint is a fresh, natural stimulant that relieves depression and fatigue, and, like pineapple, aids in digestion.

Recipe for Pineapple Mint SuperFood Smoothie

• 3 cups coconut water, from young coconuts or bottled coconut water
• 1 pineapple, chopped
• 2 cups kale, de-stemmed and chopped
• 1 avocado
• 3/4 cup mulberries, dried or fresh
• 1/3 cup hemp seeds
• 1/2 cup fresh mint, chopped
• 1/4 cup lucuma powder (optional)

Place all ingredients in a high-powered blender and blend well. You can garnish this tasty treat with fresh mint sprigs and mulberries for a festive look. Sit back, relax, and savor the creamy bliss of this green powerhouse of a smoothie!

Are you tired of your gut ruling your life? Do your tummy issues cause embarrassment or keep you from doing the things you love to do? Are you ready to stop hiding behind baggy clothes and feel great in your favorite jeans? If so, please join me for my free online interview series, “Your Gut Instinct: Top Strategies for Healthy Digestion.” In this powerful collection of interviews, you’ll learn from leading experts in the world of digestive health about how to beat bloating, restore your energy, reach your optimal weight, and increase your immunity.

I’m so excited to share this wealth of information with you because I’ve been there. I’ve struggled with digestive issues on and off for most of my life, so I know how challenging it can be when your digestion isn’t functioning as it should. When I discovered the triggers and healed my gut, my health was radically transformed. The extra pounds I typically carried around my middle melted away, and I was freed from frequent discomfort and the constant battle with my digestion.

This interview series stems from my firm belief that everyone should be as well-informed as possible about what causes poor digestion, since these issues can lead to a multitude of other ailments. I’ll be talking with renowned experts who will give you tips for discovering the root cause of your digestive troubles. Here are just a few of the experts who’ll be joining me to help you uncover the secret clues to your digestive health:

• Paul Pitchford, internationally-acclaimed author of “Healing with Whole Foods,” will describe an approach to wellness that encompasses the mind-body-spirit connection for complete rejuvenation, and will offer an enlightening discussion about parasites and candida, and how they can impact your health. Tune in to find out how these issues could be the cause of your gas and bloating.

• Dr. Alejandro Junger the author of “Clean”, “Clean Gut” and “Clean Eats”, will talk about symptoms of gut dysfunction, how chronic disease can reverse by healing your gut, and the 4 pillars of gut repair.

• Sayer Ji, the founder of Green Med Info will be enlightening us with information about what impact gluten has on the gut.

• Reed Davis and Kristen Codianni talk about how the health of the gut affects the other systems of the body, and how by healing the gut you will reduce inflammation throughout the body.

• Julie Feickert, the founder of Cultures for Health, will inspire you to get creative in the kitchen with cultured and probiotic foods to heal your digestive system.

• Hilary Boynton and Mary Brackett, authors of “The Heal Your Gut Cookbook” will share their amazing healing stories about the GAPS Diet.  If you have children with health issues, you won’t want to miss this!

• Dr. Susan Blum, author of  “The Immune System Recovery Plan: A Doctor’s 4-Step Program to Treat Autoimmune Disease” will be speaking about the connection between the gut and autoimmune diseases, which are reaching epidemic proportions.

• Dr. Kaayla Daniel, also known as the “Naughty Nutritionist” and co-author of “Nourishing Broth”, will spark your interest in the healing power of bone broth.

• Lance Roll, the Flavor Chef will share how you can whip up a batch of nourishing bone broth at home.

• Amber Zuckswert, founder of Epicself.com and Epic Living Retreats and Teacher Training Programs, will empower you to check out the power of a plant-based diet, and share with you how mindful movement will significantly enhance your healing process.

• Kerry Tepedino, holistic health expert and speaker, will shed light on how healing your digestion can help you shed those unwanted pounds, helping you to look and feel amazing!

• Aglae’e Jacob, author of “Digestive Health with REAL Food,” will give an in-depth talk about SIBO, FODMAPS, and gluten intolerance; you’ll learn not only what these are, but also how they may be affecting your health.

• More speakers added!

The series will be available beginning July 1, 2015, and when you sign up, you’ll gain access to two interviews each day. Good health begins with good digestion! Sign up for this free online interview series and find the answers you need to heal your gut and awaken your vibrant health!

Are you ready to start feeling better than ever? Register here for my FREE Digestion Summit starting on July 1!

Multiple practices can benefit people with high levels of stress in their lives. Yoga, tai chi, and meditation are some popular forms that can offer incredible benefits. What these all have in common is the connection to the breath. In connecting deeply to the breath, we are welcomed back to the here and now, the present moment. We can inhale fully, opening up to new possibilities. We can learn to exhale completely and release layers of tension. We can pause in stillness, coming home to our true selves. Working consciously with the breath in this way can provide profound healing and a sense of inner peace, and can help us learn to respond more calmly to life’s stressful situations.

I love to encourage people to try yoga. Stretching of any kind can be beneficial, but what makes yoga so wonderful is that, through the focus on the breath, a union of mind, body, and spirit is formed. Many of the movements in yoga originate from the breath. I’ve known many people who were initially reluctant to attempt yoga, but when they finally went to a class, they fell in love with it! Once they got past their mental resistance and preconceived notions, they were able to see their bodies move in new ways, which opened up their minds and their awareness. I’ve seen complete transformations in people who’ve included a yoga practice in their lives.

Tai Chi is a graceful form of martial arts that is also deeply intertwined with the breath. I like to think of it as meditation in motion. It’s a fluid, gentle form of exercise that can subtly connect you with the rhythms of nature. As you concentrate on the breath and the serene movements of the body and hands, the mind becomes calm and clear. Tai Chi is also meant to move our life energy (qi), through the pathways of our body (meridians). When we remove stagnation or blocks in these pathways, our health is greatly enhanced, and stress is reduced.

Along with Yoga and Tai Chi, there are many styles of meditation. Some have different goals in mind, but overall, through concentrated focus and deep, rhythmic breathing, meditation brings the mind and body into a state of relaxation and enhanced well-being. Many scientific studies have proven the connection between meditation and improvement in health.

If you’re interested in beginning to practice meditation, there is a variety of available resources. You can attend meditation groups in your area, read books, listen to CDs, and even download apps for your phone or tablet. I find that when starting any new endeavor like meditation, yoga, or tai chi, it’s best to go into it with an open mind and explore. You may not find the perfect class or teaching right away, but keep in mind that there are many styles of teachings and teachers, and it’s important to find one that feels right for you.

Meditation, Tai Chi, and yoga are a few of the practices I’ve seen (and personally experienced) that can help people deal with stress and anxiety. By centering ourselves with the breath and combining it with concentrated focus, we can detach from the stressors of life and melt away layers of tension. We can free our minds from the perpetual wheel of jumbled thoughts, leaving us with a renewed sense of joy, lightness, and inner peace.

***Disclaimer: Before you begin any new practice or exercise, it is advised to consult with your medical practitioner first. This information is for educational purposes only, and does not take the place of working personally with a qualified healthcare provider.

When we push ourselves to get more done, we typically don’t make the healthiest choices for our bodies. We stay up later, feel exhausted the next day, reach for more artificial stimulation, skip our workout or self-care, and end up feeling even worse. This vicious cycle can lead to severe exhaustion, adrenal fatigue, and ultimately a breakdown in our health. You can stop the cycle now, achieving balance between your professional and personal life and your health and wellness.

First, begin by carving out chunks of time for yourself. Make time to do something that rejuvenates and nourishes you. Maybe you’re craving a treatment like massage or acupuncture. You might want to do yoga, meditate, create a painting, or take a walk in nature. Whatever it is that speaks to your soul, schedule a little time and commit to doing it for yourself. When that time comes, let go of all distractions. Unplug (or even better, turn off) and stow away your phone and computer. Allow yourself to fully soak up the experience. Focus your attention on what you’re doing right then. Breathe it in deeply.   

Begin to honor your body’s natural rhythms. Pay close attention to when you become tired at night, and allow yourself to unwind and prepare for sleep then. Ideally, you should detach yourself from all your electrical gadgets, like cell phones, computers, and TV, at least a half an hour to an hour before you go to bed. This allows your eyes and your brain to settle down from the stimulation, and creates much deeper sleep for most people.

Some people get a great benefit from a little rest or rejuvenation in the afternoon. This could be a short nap, a quick five-minute break from work with deep breathing or stretching, or a healthy green drink for a natural boost in energy.

If you’re a parent and find it difficult to carve out time for yourself, start with brief periods, whenever you can find them, to recharge your batteries. Try asking a friend or family member to watch the kids for a while so you can schedule some time for your own rejuvenation. It’s a win-win for everyone! When you are refreshed, the energy you can offer your children is much more present. As a mother, something I like to do is schedule time with my son doing things together that replenish both of us. We love to share walks in nature, yoga and stretching, painting and crafts, gardening, dancing to music, and just taking time to gaze at the clouds and smell the flowers.

Occasionally, taking longer breaks from everyday life can be incredibly valuable. Sometimes just getting away for a weekend can lift our spirits and give us a new perspective. A change of scenery can be refreshing, and taking time away from our regular responsibilities allows our inner world to come alive in a new way.

It’s amazing how a few days in nature can recharge a person’s batteries. We recently made a long weekend getaway to Big Sur, driving along the magnificent coastline of central California to our destination among the towering redwoods. Each day we spent there allowed for layers of everyday stress to melt away. We unplugged from technology and just soaked in the natural beauty around us. When we returned, I was much more able to focus with renewed mental clarity.

Allow yourself the gift of scheduling time to relax and recharge, even if it’s just creating small moments to do something that restores your natural energy levels. Slow down and take conscious breaks from media and technology. You’ll probably notice a greater balance in your daily rhythms. You may also discover a greater ability to give to the world around you without becoming depleted. Practice honoring yourself in this way; soon, you will feel a boost in your energy, and you’ll find yourself living with greater joy and vitality.