In honor of Saint Patrick's Day - Let's Eat Green!

Posted on March 17
The color green is associated with heart and lung health.
Green also helps to cleanse the liver and detox!
So after your celebrations today, you may want to eat some green produce! ????
green foods

Mini Mediterranean Frittatas

Posted on March 08
Get a taste of the Mediterranean at breakfast with these mini frittatas! Make a batch over the weekend and reheat each morning for a quick and filling breakfast on the go.
1 teaspoon olive oil
1 cup zucchini, quartered lengthwise and then sliced into ¼-inch thick wedges
1 cup baby bella mushrooms, roughly chopped
⅓ cup red onion, finely diced
2 cups spinach
¼ cup Kalamata olives, pitted and chopped
½ teaspoon dried oregano
6 large eggs
½ cup milk or nondairy milk
Black pepper to taste
¼ cup crumbled feta cheese or goat cheese
Preheat oven to 350˚F and lightly oil each well of a muffin pan with olive oil.
Heat oil in a large skillet over medium heat, then add zucchini, mushrooms and onions. Sauté for 2 minutes, stirring to ensure even cooking.
Reduce heat to medium-low and add spinach, olives and oregano. Stir to combine and cook for 2 minutes or until spinach is wilted.
Remove skillet from heat and allow vegetables to cool slightly.
In a large bowl, whisk eggs, milk and black pepper. Add cooked vegetables and cheese to egg mixture, and whisk until combined.
Scoop ¼ cup plus 2 tablespoons egg mixture into each muffin pan well. Place pan on the middle oven rack and bake for 20 minutes.
Allow to cool for 5 minutes before carefully removing mini frittatas, using a table knife to loosen the edges.
Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days. When ready to eat, reheat in the microwave for 30 seconds. Serves 5.
Nutrition Information
Serving size: 2 mini frittatas
mini med frittata-83b58b8b

What Am I Hungry For?

Posted on February 28
One of my favorite topics when working with clients is not the latest vitamin or mineral and definitely not calorie counting. It is much closer to your basic need for survival—hunger. Learning to identify, manage, and honor hunger is a very important part to feeling energized and focused, as well as managing weight. 
When you let yourself get too hungry it’s much easier for your inner Cookie Monster to take over and you’re likely to overeat at meal or snack time. However, when you learn to identify true hunger, eat to manage hunger levels, and honor your body when it is hungry, you’ll learn one of the secrets to long term weight management. 
If interested in learning more about using hunger and fullness cues to manage your energy and weight, contact me for a private consult. 
What Are You Hungry For?
Housewife thinking

"Hunger is your compass! It is a positive feeling to be hungry at different points of the day; as it is a healthy response to satisfy your hunger. There is an internal debate with food that occurs in most of us. We can talk ourselves into anything we want in life. It just so happens that we have opportunities with food every day."
- Suzie Solenberger, MS, RD

When you sit down to a meal you want to be hungry, but not ravenous. Going to a table ravenous will only increase the likelihood of overeating or binge eating. One of the best ways to prevent overeating or binge eating is to understand your body’s hunger and fullness cues. Then learn how to respect and honor them.

The top three principles of hunger management include:

1. Identify foods that satisfy (or satiate you)
2. Recognize the difference between the desire to eat and actual physical hunger
3. Learn when to stop eating once no longer hungry

Steps to implement these three principles:

Step 1: Keep a food log.
Journal what you eat and note how hungry you were before and after your meal. How long did the snack or meal sustain you? Take a test:
  • Test 1: Eat a 1/2 cup of oatmeal topped with blueberries and cinnamon. Note how long this meal keeps you full and satisfied.
  • Test 2: Eat a 2 egg vegetable omelet topped with salsa and sliced avocado. Now note if you are satisfied and how long this holds you over.

Identify how your environment influences what you eat, how fast you eat, how much you eat, etc.

Step 2: Ensure a balance of carbohydrates, protein, and fat at each meal and snack.
Generally speaking, you’ll be satisfied if you have a balance of adequate carbohydrates, protein, and fat in a meal.
Having adequate protein with healthy fat at meals and snacks will help ward off hunger. Eating quality carbohydrates with protein and fat will help with the fullness sensation.

Step 3: Pay extra attention to hunger and fullness sensation.
  • Keep a food journal and use the hunger and fullness scale in the next article to rate your hunger and fullness.
  • Ask yourself these questions when keeping your hunger and fullness journal:
  • When was the last time I ate? Was it less than 2-3 hours ago? If yes, then was my meal balanced with carbohydrates, protein, and fat?
  • Am I really hungry, or do I want to eat out of habit?
Hunger or Habit?
food journal

Learning to decipher between hunger and habit is a huge step in breaking free from diets and learning to listen and honor what your body needs. Using a food journal and recording hunger and fullness cues is a great way to start identifying if you’re eating out of hunger or habit. Rate your hunger level before and after every meal. What did you discover? Hit reply and let me know.

0 - Extremely Hungry - You are empty, extremely hungry, maybe even dizzy, and could eat anything.
1 - Very Hungry - You are very hungry and even irritable.
2 - Hungry - You have strong physical signals to eat.
3 - Physically Hungry - You have the first physical signs to eat; this is a great time to start planning to eat a meal or a snack.
4-6 Neutral - You do not feel hunger or fullness.
7 - No Longer Hungry - You do not feel hunger or fullness and probably still want to eat some more.
8 - Full - You feel a small sensation of fullness, are satisfied, and unable to be enticed for more food.
9 - Very Full- You cleared your plate and are now physically uncomfortable.
10 - Extremely Full - You just ate a feast and are miserably full.
Featured Recipe
BBQ Chicken Flatout Flatbread Pizza
Serves 2
  • 2 Flatout ® Flatbread wraps
  • 1/2 cup OKB or Primal BBQ sauce
  • 1/3 cup cheddar cheese, shredded
  • 1/3 cup mozzarella cheese, shredded
  • 6 oz. grilled chicken breast, torn into pieces
  • 1 tablespoon red onion
  • 1 tablespoon cilantro
  • Avocado oil
  1. Preheat oven to 400 degrees F.
  2. Lightly oil your baking sheet
  3. Put 2 tablespoons of BBQ sauce on each flatbread and spread evenly on the flatbreads.
  4. Sprinkle both cheeses over the flatbreads.
  5. Mix the remaining BBQ sauce with the grilled chicken and place on pizzas.
  6. Top with the diced onion.
  7. Bake for 5 minutes.
  8. Sprinkle the cilantro on top and serve.

“You better cut the pizza in four pieces because I’m not hungry enough to eat six pieces.” Yogi Berra

Gut-Brain Axis

Posted on February 24
Brain fog, anxiety, depression and inability to focus can often be connected to diet.
The gut-brain axis describes how the gut and the brain interact and talk to and influence each other. That is why your gut is sometimes called your ‘second brain’.
A healthy gastrointestinal tract that has diversity of friendly bacteria is essential for normal brain function and well-being.
Eat plants (fiber) and probiotic foods/supplements to create a healthy gut-brain connection.

There is no beginning and no end to a healthy diet, so shift the mind set for life long healthy habits, not perfection.

Posted on February 18

5 Foods that May Be Causing Your Allergy Symptoms

Posted on February 09
Histamine intolerance is marked by a variety of allergy-like symptoms, including flushing, headaches, a runny nose, rashes, nausea, acid reflux, and dizziness. Unfortunately, a histamine tolerance is often difficult to diagnose, as symptoms are often attributed to a food or environmental allergy instead of an inability to process histamine in the body. As a result, histamine intolerance often goes undiagnosed.
If you suspect you have a histamine intolerance, there are easy changes you can make to your diet to reduce your symptoms and the burden of histamines in your body. The following foods have the potential for high levels of histamines:
1. Cheese
2. Canned, cured, and processed meats, like tuna, sardines, fermented sausage or salami
3. Fermented or pickled vegetables, like sauerkraut
4. Vegetables including spinach, eggplant, and tomato products (e.g., ketchup)
5. Any alcohol
The freshness of food is a very important indicator of the level of histamines found in the food. As you can see from the list above, foods that are aged in some form tend to be much higher in histamines than their fresh form.
shutterstock 635501711-web

Modern Day Diet Disasters

Posted on February 01

I hope you are having a happy new year. I'm going to assume that, since we've started working together (or at least since you've been receiving my newsletter), your thoughts, attitude, and approach towards diets have changed. 

And for this, I first want to say thank you. I'm proud of you.

Thank you for showing up in our sessions, reading my newsletters, and trusting me on your journey towards a healthier, more vibrant life.  

I'm proud of you for making an investment in yourself. 

I'm grateful that you trust me on this journey. 

This month, I want to share some tips and insights on modern-day "diet disasters" that I'm either seeing in the marketplace or hearing from clients. I hope this issue can educate, inspire, and empower you to not fall for the latest weight-loss gimmick, but, instead, to nourish yourself to be your best. 

Modern Day Diet Disasters
This year, you're determined to succeed. You've promised yourself and everyone else that you are going to get in shape, and you’ve been talking about losing weight for a long time. You believe you have all the tools at your disposal in order to achieve success. You've purchased the hottest diet book, have stocked up on the weight loss wonder foods, and have made a financial commitment to your workout plan. This year will be different, you know it!

Your Proposed Game Plan for Success:
  • Diet begins Monday morning. Sunday, the night before "D" day, you feast on your last supper. Chicken fried steak, French fries, hot bread with real butter, all followed by warm apple pie and vanilla ice cream.
  • Pantry is stocked with all-natural, gluten-free, dairy-free, keto-approved foods.
  • You've planned out your meals. No room for deviation.
  • You've set and shared your diet rules with family and friends. No dining out, fast food, pizza, sweets, chocolate, sugar, or bread.
  • You're going to weigh yourself three times a day to make sure your plan is working.

While this may look like the perfect "weight loss" plan, this is really screaming "diet disaster!" Listed below are a few of the most common mistakes committed by the modern "waist watcher" and some recommendations on how to turn these common weight loss mistakes into a recipe for long term success.

Disaster #1: Waiting to start your diet on Monday, or after the kids go back to school, or after your big deadline.

Modern Day Fix: Avoid seeing a diet as having a start and end date. Change your thought process from thinking this is a dreadful 4-week diet to thinking more long-term lifestyle changes. Making small changes in your daily routine can make a big difference in helping you reach your ultimate goal.

Disaster #2: Assuming that if a food is labeled gluten-free, keto, dairy-free, all-natural, or organic, then it can be eaten in unlimited quantities.

Modern Day Fix: Stock up on whole foods, especially fruits and veggies. And when you do want to indulge in a treat, have a small serving. Your taste buds will thank you.

Foods labeled gluten-free, keto, dairy-free, all-natural, or organic, do contain calories, so you still need to watch the servings. Focus on eating quality, satisfying, nutrient-dense foods. With this simple mental shift, not only will you end up consuming fewer calories, but you'll also increase your overall nutrient intake.

Disaster #3: Avoiding all carbohydrate sources and eating unlimited amounts of high-fat meats, cheeses, and nuts.

Modern Day Fix: Follow a balanced diet that focuses on a variety of foods. Focus on consuming high-fiber carbohydrates, vegetables, fruits, and lean protein sources.

Incorporating carbohydrates that are high in fiber is a great way to manage weight. Fiber-rich foods have a slower digestion rate than low fiber foods, meaning they help fill you up for a longer period. In essence, this should result in consuming fewer calories.
Two Modern Day Solutions for Common Diet Disasters
Disaster #4: Skipping meals and snacks in an attempt to "save" calories. 

Modern Day Fix: Eat a meal with complex carbohydrates (vegetables), protein, and a little bit of fat every 3 to 4 hours.

Eating 3 meals throughout the day not only helps to keep your metabolism working, but it also prevents you from overeating later in the day. If you fuel yourself properly during the day, then you'll be less likely to nibble mindlessly. Did you know that snacking on 2 oz of chips (about 2 handfuls) adds approximately 304 calories and 20 grams of fat to your day? This is equivalent to a turkey sandwich and a small apple. Now, which meal appears more filling?

Disaster #5: Relying purely on the scale to measure your success.

Modern Day Fix: Find other ways to monitor your success and changes. Sometimes the scale can prove to be our worst enemy. Instead of using the scale, try using a favorite pair of jeans to determine how you are doing. Remember, muscle is more dense than fat, therefore, a pound of muscle will take up much less room in your body than a pound of fat. If the scale has not budged for two weeks, but you can fit into your "skinny jeans," then you must be on the right track.  Another option is to use a scale that gives more data than just your weight. Some scales can give you pounds of muscle, visceral fat and subcutaneous fat... all important information during your weight loss journey.
Featured Recipe
Creamy Avocado Tomato Soup

This fresh avocado recipe is great for a heart healthy lifestyle. Avocado replaces heavy cream in this rich and hearty tomato soup that is perfect for a chilly afternoon.

Prep time: 20 minutes, Cook time: 20 minutes, Ready In 40 minutes


  • 1 Tbsp. olive oil
  • 3/ 4 cup onion, chopped
  • 2 garlic cloves, minced
  • 1 14.5-ounce can diced tomatoes in juice
  • 2 Tbsp. tomato paste
  • 1 1/2 cups low sodium tomato juice
  • 3 cups low sodium chicken broth
  • 2 tsp. sugar or 1 tsp stevia or truvia
  • 1/2 tsp. pepper
  • 2 ripe, fresh avocados, halved, pitted and peeled
  • 1/2 tsp. dried thyme
  • fresh thyme, as a garnish

Heat the oil in a large pot over medium heat. Add onion and cook, frequently stirring, about 5 minutes until translucent. Add garlic, and cook 1 minute.
Stir in tomatoes and their juice, tomato paste, tomato juice, sugar, pepper, and dried thyme.
Add broth. Increase heat to medium-high, and bring soup to a boil. Reduce heat, and let simmer 5 minutes. Let soup cool 5 - 10 minutes.
Cut 1-1/2 of the avocados into cubes and add to the cooled tomato mixture.
Puree the tomato and avocado mixture using an immersion blender until smooth. Reheat before serving. (Alternatively, puree soup in a food processor until smooth. Add pureed soup back to the pot and reheat before serving.)
To serve, pour soup into shallow bowls. Slice remaining avocado half, and place on top of the soup.

Makes 4 - 1 cup servings

Nutrition Information: Calories 120, Total Fat 8g, Sodium 170mg, Total Carbohydrate 12g, Dietary Fiber 4g, Protein 3g

Purple Produce ...

Posted on January 24
Purple produce provides vitamins, minerals, and fiber. Purple fruits and vegetables are high in anthocyanin, which has a positive effect on brain health, inflammation, and heart disease.
Purple foods may also enhance calmness and boost mood, giving you a few more reasons to add them to their meal plan.
1. Purple foods help kill cancer
2. Purple foods are ulcer-fighters
3. Purple foods are good for your liver
4. Purple foods are good for the heart
5. Purple foods help prevent urinary tract infections

Avocados .....

Posted on January 20
Here are some facts you might find interesting about the avocado fruit:
- A medium-sized avocado contains about 10-13 grams of fiber.
-It contains more potassium than a banana.
-It's an important source of the carotenoids, lutein & zeaxanthin, in a lipid matrix, which can be helpful for their absorption. These carotenoids are especially important for eye, brain, and skin health.

It’s National Gourmet Coffee Day

Posted on January 18

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