Taking Care of Yourself in Uncertain Times

How are you doing? I hope you are taking good care of yourself during this challenging time. I have had my ups and downs, as I'm sure you have to.


Many women I have spoken with have expressed concerns about their sleep, their emotional well-being, and how to handle anxiety about all the uncertainty we are facing.


I can totally relate to all of those issues and want to share a practice that has helped me stay calmer and more grounded during this crazy time.


Check-in with yourself, close your eyes, put your hand on your heart, and ask, "what are 3 self-care essentials I need for my emotional well-being at this time?"

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Are Your Thoughts Getting in The Way of Your Health Goals?

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How are you doing with your New Year's Goals? Did you make any? Are you sticking with them?

If you are rockin' your goals/resolutions that's awesome! Keep on going!

If you are having trouble sticking with your goals OR if you decided not to bother making any because you never stick with them anyway, then this email is especially for you.

One of the biggest obstacles we must work through when we want to be healthier is our mindset. Over the years trying and failing on our health goals we develop a lot of "stinkin' thinkin" that gets in the way of us moving forward and creating healthy habits that last.

Where to Start When you are Confused about What to Eat

When I was studying to become a Health Coach I remember being super confused about what to eat. We learned about 100 different dietary theories. The more I learned, the more I felt unsure about what was considered the “right way to eat.”

All of our teachers were highly successful doctors, scientists, and nutritionists. They all had valid points and research to back up their nutritional theories and yet their research findings often contradicted one another.

The Best Advice My Therapist Ever Gave Me

People often ask me how I got over my eating disorder and the body hatred that lingered long after I was "cured." My journey was long and difficult. There was no "one magic pill". Just like many people who struggle with eating disorders I spent many hours in therapy. When I think back to those days I have very little recollection of what I discussed with my therapists. Most of the time I just cried about how fat, ugly, stupid and undeserving of love I was.

What My College Crush Taught Me About Commitments

When I was in college I had a huge crush on my philosophy teacher. I was always early to class so I could spend more time around him. When he led weekend canoe trips, I always signed up. When I noticed he ate blue tortilla chips, I started buying them. I thought everything he did was super cool.

He made every lesson fun and exciting. He was obviously incredibly passionate about his work and had a way of inspiring his students to do their best. I was fascinated by the way he always saw the best in all of us; even the kids who barely made it to class.

Food-Free Ways to Boost Your Energy


Have you been feeling tired or overwhelmed lately? If so, you most likely have had the experience of looking for energy “in all the wrong places.” I know I have.

An extra large coffee, a huge chocolate chip cookie, a few handfuls of M&M’s; these foods seem to call our name when we are depleted of energy.

Although they give us a temporary boost in energy, sugar, and caffeine eventually cause our energy to dip lower than it was before. These foods actually steal our energy.

What can we do if we need some extra energy?

The Inner Voice That Tricks You

Do you ever start your day with the best intentions to eat well and take good care of your body, only to succumb to the voice inside that tricks you into chowing down a bag of chips, a few too many cookies, or that coffee drink which is loaded with sugar and whipped cream?

I know this has happened to me far more often than I’d like to admit. It took me years to calm that voice down and honor my desires to take better care of my body.

What is Forest Bathing and Why it's my Favorite Wellness Ritual

When I first heard the term “Forest Bathing”, I assumed it was a version of skinny- dipping, but instead of jumping naked into a lake it meant hanging out naked in the forest. I was wrong. Forest bathing has nothing to do with what you are or aren’t wearing.

Forest Bathing comes from the Japanese phrase, “Shiron-Yoku” which means, “to take in the atmosphere of the forest.” Forest bathing has become increasingly popular due to its positive impact on human health and well-being.

How do you forest bathe? The answer is very simple.

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If You are Trying to Lose Weight, Keep this Far From Your Plate

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We all know that sugar, white flour, soda, and other processed foods pack on the pounds and take a toll on our health. What many of us do not realize is healthy eating goes beyond the actual food on our plate.

If you are trying to feel great in your summer clothes, I challenge you to hide a super powerful object every time you eat. It might seem small and innocent but it has a profound influence on your metabolism and digestion. This object has become a welcome guest at the table. Many of us feel we cannot live without it.

Any guesses as to what it might be?

The Cake Woke Up My Sugar Cravings and How I Calmed Them Down

A few weeks ago my older son turned 16. It still feels strange saying that. As cliche as it sounds, it amazes me how fast time has gone.

To help celebrate his birthday, my younger son, announced to me; "Mommy- we are going to make a real cake from scratch with sugar and real flour. And none of your almond flour business."

It made me laugh when he said that. I realize it can be hard to have a Health Coach for a mom and I don't want to be overly rigid when it comes to special events.