Avoid Vacation Weight Gain ....

Posted on June 01

It’s vacation time, which means time to kick back, relax, and indulge in the pleasures of life! While it’s normal to indulge a little over summer vacation, a recent study published in the journal Physiology & Behavior found that short vacations result in significant - and long-lasting - weight gain. This was true even when participants increased their physical activity while on vacation.

Please don’t be discouraged by these findings. This month, I’m sharing mindful eating tips that are easy to implement and can prevent weight gain. 

Avoid Vacation Weight Gain...While Eating The Foods You Love
Prevent Vacation Weight Gain (1)
  1. Avoid going on an extreme diet before going on vacation. This may be the opposite advice you expect to read, but the truth is, restrictive dieting and rapid weight loss only sets you up for rapid weight re-gain. The restrictive dieting cycle not only wreaks havoc on your metabolism, but it also sets you up to overindulge once the “diet” is over.  Avoid the all or nothing mentality.
  2. Be mindful of portions. From mindlessly snacking on chips and cookies to eating out with family and friends, large portions contribute to excess calorie intake. Consume more calories than your body burns, and you will gain weight. One of the best ways to prevent vacation weight gain is to be aware of portion sizes, and share your meals with others.
  3. Stay hydrated. On vacation (or really anytime), it’s easy to confuse hunger with being dehydrated. Stay hydrated by drinking water through the day. One simple tip is to drink eight ounces of water before and after each meal.
  4. Pay attention to physical hunger and fullness cues. This is a biggie and one often ignored while on vacation because the common thought process is, “I’m on vacation, so I’ll enjoy myself now and start my diet when I get home.” This thought process usually backfires and results in overeating. Ignoring hunger signals leads to a decrease in willpower (because your body is hungry) and an increased chance you’ll eat more at your next meal. Pay attention to hunger and fullness cues. They’ll be your body’s compass on when and how to fuel your body.
  5. Be in the moment. Wherever you are, or whatever you are doing, stay present. Taking a walk on the beach with a loved one? Walk on the beach, listen, and talk with each other. Swimming in the pool with your kids? Stay present with them, and stop thinking about your to-do list.
More Mindful Vacation Tips


  • Watch alcohol calories. Drinking a lot of alcohol every day can have a significant impact on your weight over time.
  • Wear a pedometer. According to Dr. Susan Albers, author of Eating Mindfully, vacation is the perfect time to wear a pedometer, as research has shown that people who are mindful of their steps tend to lose more weight.
  • Pack a cooler, and bring your own snacks. Toss in fresh chopped fruit and sliced veggies. This simple strategy will keep you from mindlessly munching through a bag of chips.
  • Buy single serving portions. If chips are calling your name, buy the the single serve snack bags to enjoy! Fun size snack bags are an easy vacation strategy to help manage portions and overall calorie intake.
  • Bring something to do. Vacation is a great time to catch up on favorite hobbies, such as reading or scrapbooking. Keep your hands busy and your mind off the munchies, while doing activities that relax and rejuvenate your mind and soul.
  • Stop eating when you are comfortable...not full. Just because you are on vacation does not mean you have to finish your plate!
Featured Recipe
Citrus Baked Catfish With Spicy Watermelon Salad
Screenshot 2016-06-17 08.27.02

Total Time: 25 minutes; Total Prep Time: 10 minutes; Servings: 4

  • 1 lime
  • 1 teaspoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 4 (6 ounces) catfish fillets
  • 1 tablespoon honey
  • 2 1/2 pounds seedless watermelon, chopped
  • 1/4 red onion, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 jalapeño pepper, chopped

Preheat oven to 350°F.
Zest the lime into a large bowl. Cut the lime in half, and squeeze the juice from one half into the bowl.
Combine the lime mixture, olive oil, cumin, salt, and pepper in an 8 x 8 baking dish, and mix well. Arrange the catfish fillets in the baking dish, turning to coat with the lime mixture. Bake 15 minutes until the fish is opaque and flakes easily with a fork.
Meanwhile, squeeze the juice from the remaining half of the lime into a large bowl. Whisk in the honey. Add the watermelon, onion, cilantro, and pepper. Toss to coat. Serve alongside the catfish.

Yerbae: Stevia sweetened energy drink made in Arizona ....

Posted on May 15

Exercise for Real Results

Posted on May 03
After one hour of exercise, how long do your muscles increase uptake of insulin (become more insulin sensitive and reduce blood sugars)?
A) 1 hour
B) 2 hours
C) 4 hours
D) 24 hours
D) 24 hours.
This is why if you are trying to lower blood sugars, lose weight, lower cholesterol, reverse fatty liver, etc..... exercise at least 5 hours per week to get great results.
IMG 8773

Food As Medicine: Supporting Healthy Blood Pressure

Posted on May 01

May is National Blood Pressure Month, which means it's the perfect opportunity to share the abundance of foods, herbs, and spices that promote healthy blood pressure! 

High Blood Pressure, also known as hypertension, is a common condition that affects people of all ages. If left untreated, hypertension can lead to serious health problems like heart disease, stroke, and kidney failure.

If you have high blood pressure, watching what you eat is essential to ensure you are doing your best to manage it. Keep reading to discover how to use food as medicine to promote healthy blood pressure. 

Foods, Herbs, & Spices that Promote Healthy Blood Pressure

Avocados, Oranges, Grapefruit, & Bananas - Potassium-rich foods, such as avocados, oranges, grapefruit, and bananas, help regulate fluid levels and can help to lower blood pressure. Increasing potassium intake can also reduce your risk for heart disease and stroke.

How to eat: Boost potassium intake by including plenty of potassium-rich foods like oranges, grapefruit, bananas, legumes, and avocados in your meals and snacks to help regulate your blood pressure.

Pro Tip: Besides their potassium content, oranges and grapefruit are good sources of vitamin C. Add fresh fruit to your breakfast for an extra nutrient boost. You can also top off your eggs with avocado slices.

Yogurt - Calcium is vital in healthy blood pressure regulation. And while there are abundant varieties of calcium supplements, it's best consumed from food. Plain, nonfat yogurt is a calcium-rich, high-protein food that can help lower blood pressure. Other calcium-rich foods include salmon, spinach, almonds, and broccoli.

How to eat: Include calcium-rich foods in your meals and snacks throughout the day, such as plain nonfat yogurt with fresh fruit for breakfast, spinach salad for lunch, fruit and almonds for a snack, and salmon with broccoli for dinner!

Pro Tip: Limit or avoid cheeses high in sodium, such as blue, feta, and cottage cheese.

Dark Leafy Greens - Foods rich in magnesium, such as dark leafy greens, nuts, and seeds, support healthy blood pressure. Magnesium promotes healthy blood pressure, helps regulate blood sugar, and supports healthy muscle and nerve function.

How to eat: Besides eating more dark leafy greens, nuts, and seeds, indulge in magnesium-rich dark chocolate! Yup, you read that correctly! One square of dark chocolate provides 24 percent of your daily magnesium needs.

Pro Tip: Magnesium can also be supplemented in pill form or added to your diet in other ways, such as taking magnesium baths or adding magnesium to drinks.

Apples: The fiber found in apples, apple pectin, has been linked to decreasing blood pressure and supporting a healthy heart. Studies have shown that people who regularly consume apple pectin can see a reduction in both their systolic and diastolic blood pressure readings.

How to eat: For a naturally sweet, blood pressure-lowering treat, top an apple with unsalted almond butter and a sprinkle of dark chocolate!

Pro Tip: While you can add apple pectin to your diet through a supplement, eating a whole apple is the best way to reap the most benefits. Granny Smith apples are exceptionally high in apple pectin.

Herbs and Spices: There are a variety of herbs and spices that have been found to promote healthy blood pressure, including cayenne pepper, chamomile, fennel, parsley, rosemary, oolong, and moderate-strength green tea.

How to eat: Enhance the taste and flavor of your meals, snacks, and smoothies with fresh herbs like parsley or rosemary—spice things up with a dash of cayenne.

Pro Tip: Swap out regular table salt with herbs, spices, and sea salt to add flavor to your dishes without the excess sodium.
5 Lifestyle Tips to Reduce Risk of High Blood Pressure

Making healthier lifestyle or dietary choices can go a long way in helping to keep your blood pressure at healthy readings. Besides incorporating more of the foods listed above, here are additional tips to help reduce the risk of high blood pressure:

-> Aim for at least 30 minutes of exercise daily, either in moderate-intensity aerobic or strength training.

-> Reduce salt and sodium intake, including foods such as:
  • Processed meats such as bacon, deli meat, hot dogs, and sausages
  • Processed and convenience foods high in sodium, and added sugar, such as chips, baked goods, and crackers
  • Fried foods like fried chicken and French fries
  • Limit all canned vegetables, soups, and beans that are high in sodium (choose the sodium or salt-free option instead).  Fresh or frozen is ideal.
  • Aged cheeses, aged meats, anchovies, pickled foods, and cottage cheese
  • Prepare your meals at home as much as possible to reduce added sodium. Limit the frequency of dining out or fast food pick-up.

-> Explore healthy ways to reduce and manage stress levels. It's no secret that stress can cause your blood pressure to increase; therefore, it's important to practice relaxation and stress-relieving activities such as yoga and meditation. Additionally, look for ways to reduce stress in your daily life, such as taking time out for yourself and decluttering your space.

-> If you drink alcohol, drink in moderation, limiting to one drink or less per day for women and two drinks or less per day for men.

-> If you smoke, quit.

By making healthier lifestyle choices, you can reduce your risk of increasing your blood pressure and help keep it in within a healthy range. For a full and comprehensive guide to monitoring, controlling, and reducing high blood pressure, please discuss it with your healthcare provider. Together you can develop a plan for managing hypertension.
Featured Recipe
Stress-Reducing Sweet Treat: Candy Apple

  • ¾ cup water
  • ¼ cup apple cider vinegar
  • 2 Granny Smith apples, sliced with peel
  • 3 oz dark chocolate, 85% cocoa, chopped
  • 2 tablespoons unsalted nuts, such as pecans, almonds, or walnuts, chopped

  1. Line a tray with wax paper and place to the side.
  2. In a bowl, mix water and apple cider vinegar, add apple slices, and let soak.
  3. Place dark chocolate in a microwave-safe bowl and microwave for 30 seconds. Stir, then microwave for another 15 - 20 seconds. Stir again. Heat and stir every 15 - 20 seconds until melted and smooth.
  4. Place chopped nuts in a small dish.
  5. Remove apple slices from the water and apple vinegar soak, pat dry.
  6. Dip apple slice in chocolate and sprinkle with nuts. Place slice on tray with wax paper. Continue until all apple slices are dipped in chocolate and topped with nuts.
  7. Place in freezer for about an hour to allow chocolate to harden.
  8. Enjoy!

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Frozen Entrees

Posted on April 26

There are healthy low carb frozen options available for a quick lunch or dinner. Be sure to read the ingredients and look for entrees that consist of protein and vegetables, not rice or pasta.

Real Good Lemon Chicken Bowl

Food as Medicine: Gut Health

Posted on April 03
Hippocrates told us that health begins and ends in the gut. Without it functioning correctly, you are at risk for infections, inflammation, auto-immune diseases, weight gain, sugar cravings and hormone imbalances (most of which will be misdiagnosed as other conditions).
Tending to your gut requires keeping it healthy with beneficial bacteria and reducing what can cause more stress and irritation. This month's Food as Medicine Issue is focused on Healthy Gut Essentials. If you want to improve your gut's health through food and nutrition therapy, reach out to schedule a consult.
Healthy Gut Essentials:

Prebiotics: Prebiotics are the indigestible components of some foods known as fiber. For the most part, prebiotics are abundant and easy to source because they naturally occur in foods that are good for you. Therefore, there is no need for most people to take a prebiotic supplement.

Why are prebiotics essential for a healthy gut?
  • Support healthy gut bacteria, which in turn can enhance digestion and metabolism.
  • Promote a healthier immune system by creating an environment that is difficult for disease-causing bacteria to survive.
  • Prebiotics can enhance mineral absorption, especially calcium and magnesium.
  • Promote healthy blood levels, including lower blood cholesterol, stabilizing blood sugar levels, and improving insulin response.

How to Increase Prebiotic Intake:
  • Eat more plant-based foods, including vegetables, fruits, nuts, seeds, beans and legumes
  • Start your day with a high-fiber breakfast cereal such as Catalina Crunch, grain free granola or chia seed pudding
  • Boost your mid-afternoon slump by snacking on fruit, nuts, and seeds
  • Add beans and legumes to your favorite soups and salads for dinner

Pro Tip: Opt for sprouted grains like Ezekiel bread as sprouted grains are usually easier to digest, and their nutrients are absorbed more efficiently. If you are trying to lose weight or lower inflammation, look for low carb, high fiber grain products.

Probiotics: Probiotics are live bacteria and yeasts, similar to the microorganisms that naturally live in your gut. Scientists have discovered that there’s a wide variety of different types, and, therefore, probiotics are differentiated by the strain of bacteria. 

If you’ve ever looked for a probiotic, you’ve probably been overwhelmed and confused by the long and complicated names. There is a good chance you’ve said something like, “Somebody told me to take a probiotic, but what does Lactobacillus acidophilus or Bifidobacteria longum even mean?” To help simplify things, remember variety is key! For specific recommendations, schedule a private consultation! 

Why are probiotics essential for a healthy gut?
  • They help promote a healthy bacteria balance in the gut by counteracting unhealthy gut bacteria from a poor diet, inflammation, antibiotics, and illnesses. 
  • Probiotics help restore the natural balance of gut bacteria and can help improve symptoms of IBS. 
  • Probiotics have been found to prevent or reduce diarrhea and treat and prevent vaginal yeast infections.  
  • A healthy gut means a more productive day, and getting things checked off your list is a sure way to enhance positivity. 

How to Increase Probiotic Intake:
  • Include fermented foods, such as yogurt, sauerkraut, kefir, miso, and tempeh, as a regular part of your diet. 
  • Sip on gut-healing beverages such as kombucha, green tea, and bone broth.
  • Snack on plain or minimally sweetened yogurt and mix it with fresh fruit. 
  • Eat a variety of fermented foods to maximize the benefits of probiotics.  
  • Consider supplementing your diet with a probiotic supplement. Consult with your healthcare provider for specific recommendations. 

Pro Tip: Healthy Gut Hacks: Kombucha is an excellent alternative to soda and can be an easy mid-afternoon “pick me up.” Replace your morning or afternoon coffee with kombucha, Olli Pop or Poppi.
Gut Inflammation Triggers

Being aware and informed on what’s hurting your gut is just as important as knowing how you can heal and repair it. Here are a few of the most common nutrition and lifestyle factors that contribute to stomach pains, such as bloating, gas, nausea, loss of appetite, heartburn, and more:
    • Non-Steroidal Anti-Inflammatory Drugs (NSAIDs). Common NSAIDs include aspirin, Celebrex, Voltaren, ibuprofen, Motrin, Advil, Aleve, and Naprosyn. While there is a time to take NSAIDs, long-term use can result in side effects, including heartburn, gas, stomach pain, bloatedness, nausea, vomiting, diarrhea, and constipation. If you experience any of these symptoms, discuss them with your physician and treatment team.
    • Sugar and Refined Flour. Excessive sugar and refined flour intake can cause inflammation in the body and promote the growth of unhealthy gut bacteria.
    • Alcohol. Alcohol, even small to modest amounts, causes your stomach to produce more acid than usual. Over time, this can cause inflammation of the stomach lining and lead to gastritis.
    • Excessive Coffee Consumption. Coffee is high in caffeine and acidic, causing the stomach to produce hydrochloric acid (HCL), which can contribute to heartburn and indigestion. If you find yourself experiencing some of these issues, reduce or eliminate coffee intake until symptoms subside.
    • Stress. While stress does not cause gastritis, it can make things worse. It is essential to find healthy ways to manage stress throughout life.
Featured Recipe
Lentils with Roasted Veggies and Yogurt Sauce


  • 1 cup green lentils
  • 2 golden beets, peeled and chopped
  • 4 carrots, peeled and cut lengthwise
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp pepper
  • 2 cloves garlic
  • 1 tsp lemon zest
  • 1/2 cup plain yogurt, whole milk
  • 1 tbsp olive oil
  • 1 bunch of parsley, chopped


  1. Cook lentils: add 1 cup dry lentils and 2 cups water to a large pot. Bring to a boil, reduce heat, and simmer for 20-30 minutes or until lentils are tender. Drain excess water and set aside.
  2. While lentils cook, preheat the oven to 400 degrees F and line a baking tray with parchment paper.
  3. Add golden beets and carrots to the baking sheet. Drizzle with olive oil and sprinkle with sea salt and pepper. Roast for 20-30 minutes or until tender and caramelized.
  4. Prepare the yogurt sauce: use a blender or food processor to blend garlic, lemon zest, whole milk yogurt, and olive oil. Blend until smooth and creamy.
  5. Mix the salad with cooked lentils, roasted vegetables, and chopped parsley. Drizzle with yogurt sauce, and enjoy!

If limiting your net carbs, simply substitute non-starchy vegetables (mushrooms, broccoli, cauliflower or Brussels sprouts) for the beets and carrots.

Low Carb Lasagna

Posted on March 29
I forgot to take a picture before we had dinner........
I made a classic lasagna with one changed ingredient to make it low in carbs......
Instead of flour noodles, I bought 1# Boar's Head chicken breast cut dinner style and used the chicken slices in place of noodles. Just be sure to slightly overlap.
So whether you use real cheese, vegan cheese, ground beef or ground turkey, just make the one simple swap out for a low carb, gluten free dinner.
(If buying your sauce, buy a no sugar added marinara like Rao's)

Salad Vinaigrette

Posted on March 21
Don't rinse the end of your jam jars.
Add apple cider vinegar, olive oil, salt & pepper and shake for a salad vinaigrette.

Food as Medicine: Inflammation

Posted on March 01
Inflammation is one of the top buzzwords for 2023. 
And for a good reason. While I have no intention of fear-mongering you about inflammation, I want to EDUCATE and EMPOWER you to live and feel better. 
The fact is, food plays a crucial role in how you feel and perform in life. Short-term inflammation is associated with brain fog, fatigue, and achy joints. In contrast, long-term inflammation is linked with chronic diseases such as cancers, diabetes, heart disease, depression, etc. 
The good news is that your food and lifestyle habits can combat inflammation. And reducing your body’s inflammation leaves you feeling healthy, strong, and ready to embrace the day! 
I hope you enjoy this issue as I dive into the essentials of an anti-inflammatory diet. If you’re ready to go deeper in fighting inflammation to nourish a healthier and stronger life, contact me for a private session! 
The Essentials of an Anti-Inflammatory Diet

Vegetables and Fruits: Study after study continues to show that a high intake of vegetables and fruits offers significant protein against cancer, heart disease, and other chronic diseases. Low in calories and rich in antioxidants, vitamins, minerals, and phytochemicals, vegetables and fruits are the cornerstones of an anti-inflammatory diet. Eating a variety of produce, from leafy greens to carrots to berries, provides the nutrients essential for a vibrant and strong life.

How to Eat It: Create the habit of including a vegetable or fruit at every meal and snack! The more you practice adding produce to your meals, the easier it will become, and the better you will feel!

Pro Tip: Fresh and frozen produce provide more health benefits than canned or dried versions. Also, always eat more vegetables than fruit due to the fructose in the fruit.

The Right Fats: Monounsaturated fats, such as extra-virgin oil and avocado oil, are high in oleic acid and polyphenols, providing significant anti-inflammatory properties.Omega-3 fatty acids are essential for regulating the production of pro and anti-inflammatory compounds.

How to Eat: Use Extra Virgin Olive Oil as your primary fat in food preparation, including as salad dressing. Fatty fish such as sardines, mackerel, and wild salmon are the best sources of omega-3 fatty acids rich in EPA and DHA.

Pro Tip: Eat fish 2 to 3 times a week to help keep inflammation in check. Supplement with krill oil.

Whole Grains: Whole grains are rich in fiber, antioxidants, and phytochemicals, helping to reduce cholesterol levels, promote digestive health, and reduce chronic inflammation. Grains such as barley, quinoa, millet, and wheat berries support a healthy gut microbiome, helping to reduce inflammation.

How to Eat It: Step up your whole-grain game and experiment in the kitchen with barely, millet, and wheat berries! Include cooked barely-in green salad for a nutrient-dense energy boost, top baked goods with raw millet for an extra crunch, and add cooked wheat berries to soups. Limit grains to once per day with more focus on produce. You can also try some of the low carb, high fiber substitutes as fiber helps with gut microbiome health which in turn lowers inflammation.

Pro Tip: Cooked grains such barley or quinoa can be frozen and reheated for leftovers.

Plant-Based Proteins: Vegetable proteins such as beans, legumes, nuts, and seeds are high in fiber, magnesium, and phytonutrients. Studies have shown magnesium can help reduce inflammation—vegetable protein beneficial phytonutrients.

How to Eat It: Add to salads, soups, or as a side dish.

Pro Tip: Snack on 1 ounce of nuts or seeds per day or add to salads or shakes.
The Anti-Inflammatory Lifestyle Checklist

Drink More:
  • Water
  • Green tea

Move More:
  • Aim for at least four days a week of exercise
  • Incorporate strength and flexibility exercises into your routine
  • Include movement that increases your heart rate for cardiovascular health
  • Add more steps in your day-to-day activities

Enjoy in Moderation:
  • Plain dark chocolate(with a minimum cocoa content of 70 percent).

Eat Less:
  • Sugar
  • Fried foods
  • Red meat (unless grass fed)
  • Refined carbohydrates such as bread, pasta, baked goods, crackers, etc.

Dink Less:
  • Alcohol - If you drink, limit to no more than one drink per day for women or two drinks per day for men
  • Sweetened beverages, including sodas and sports drinks

  • Smoke
Featured Recipe
Roasted Carrot Hummus


  • 4 - medium carrots (washed, ends trimmed)
  • 1 - small white onion (cut in chunks)
  • 1 - clove garlic (peeled)
  • 1 pound - uncooked red lentils
  • 1 tablespoon olive oil
  • 1 teaspoon curry powder
  • 1 tablespoon lemon juice
  • ½ teaspoon chili powder
  • ½ teaspoon black pepper
  • 1 tablespoon tahini (optional)
  • ½ pound walnuts
  • ½ teaspoon ground cumin
  • Water to thin
  • Fresh cilantro or parsley (for extra fanciness)

How to:

    1. Heat the oven to 200 degrees.
    2. Add the onion chunks, garlic cloves, and carrots on the baking tray.
    3. Drizzle over with olive or avocado oil, salt curry powder, and cumin powder.
    4. Roast the vegetables for 20 minutes or until soft.
    5. Boil the lentils according to the packaging instructions.
    6. In a pan heated to medium heat, add the walnuts, toast for five minutes, and stir continuously to prevent burning.
    7. Now it’s time to combine everything! Add the roasted vegetables, the boiled (and drained) lentils, lemon juice, chili powder, black pepper, tahini and water in a food processor.
    8. Process until smooth. Scrape down the sides if needed.
    9. Taste and add more salt or other spice if needed.
    10. Add the toasted walnuts and pulse a few times (you want the walnuts to be roughly chopped to give the hummus some texture.
    11. Serve it on a Wasa crisp bread!

Time For A Tune-Up?

Posted on January 25

I am offering a tune-up special for previous clients for only $40 (normally $50).

If you are a new client, I’m offering a discount for an initial consult of $125 (normally $150).


Initial consult plus 1 follow up: $190
Initial consult plus 2 follow ups: $230
Initial consult plus 3 follow ups: $270
Initial consult plus 5 follow ups: $350
(You can add a grocery store tour to any package for $110)

Schedule your appointment by the end of February to receive this discount. (Please mention this special when scheduling and it will be applied to your visit).

Here are a few tips to get you back on track for the New Year.

1. Don’t skip breakfast!

2. Make half your plate fruits and vegetables.

3. Keep portion sizes in mind.

4. Embrace homemade meals.

5. Explore new foods and flavors.

6. Drink more water, fewer sugary beverages.

(Please note all appointments are remote and can be scheduled via phone, Facetime or Zoom)

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