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

7 Fitness Trends for 2022

Posted on January 03
Are you ready to spice up your workouts in 2022? After the last two years, you may be on the lookout for new activities that help you feel good and have fun. Is wanting to feel good both physically and mentally one of your reasons for getting a workout in? Research has shown that exercise helps to elevate your mood and improve depression.

In addition to improving your mood, exercise keeps your heart and bones strong. The 2020 Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate-intensity aerobic activity per week, and muscle-strengthening or weight-bearing activities at least three times per week. You’ll know you’re at moderate intensity when you can speak a few words at a time but not sing or talk continuously. Those muscle-strengthening workouts are essential not just for your muscles; they also help keep your bones strong.

Finding both aerobic and weight-bearing workouts can seem daunting - there are so many options! How do you know which one is right for you? The 7 trends below will help you stay on top of the 2022 trends and give you some ideas to try in the New Year.
7 Fitness Trends for 2022

1. Working out together and apart
More people than ever have discovered that they can get a great workout at home. Over the last two years, the use of live streaming and online classes has exploded.

On-demand and pre-recorded workout use have grown 311%, and live streaming of classes has grown 971% since the pandemic. And, this trend will continue gaining momentum in 2022 - especially with technology and workouts becoming more and more intertwined (more about this later).

Live streaming and on-demand workouts include everything from pilates and yoga to walking in place so you can get those steps in, as well as strength training. If you want the energy of a live class while being at home, you can find just about any gym class in an on-demand or live streaming format.

2. Functional Movement + Mobility
One in five Americans is projected to be over 65 by 2030. The fitness industry is taking notice and adapting to this trend.

Workouts focusing on functional movements and mobility will continue to gain ground. Functional movements incorporate muscle groups and joints like walking lunges, bodyweight squats, and planks.
These workouts focus on maintaining the ability to keep doing the things you love for many years to come!

Taking injuries, surgeries, and movement restrictions into account is an absolute must, and these workouts cater to specialized modifications. You can stay active and find both aerobic and weight-bearing activities regardless of your restrictions.

3. Getting outside
After being home for so long, and with an increase in so many of us working from home, you may want a breath of fresh air. This means heading outside for your workout!

If you don’t want the cost of a gym membership, getting a workout outside may be just the ticket! Walking outside has the added benefit of working your body differently due to the changes in terrain and uneven surfaces you encounter.

Make it social by meeting a friend or a group to work out together outside. You both may feel more comfortable than hitting the treadmills in the gym.

As an added bonus, being outside can improve your attention, lower your stress level, and put you in a better mood. And, there’s always the added benefit of Vitamin D! All of these things will help you return refreshed and ready to go when you get back to the office or home.

4. Workouts that make you happy
Rather than focusing on burning as many calories as possible, the trend of finding joy and happiness in movement is here to stay! One way to do this is to look at activities you relished as a kid or activities that keep you engrossed, so you lose track of time.

Doing workouts that leave you smiling because you had fun doing it means you’re more likely to do it more often. And, it’s OK to have fun working out and not concentrate on how many calories you burned.

5. Mind+Body workouts
A holistic approach that encompasses both moving the body and training the mind draws new advocates like never before.

Traditionally, workouts like tai chi, yoga, and qigong fall into this category. Fitness professionals embrace this trend and incorporate breathing exercises and meditation into their classes. Some workouts include mindset, goal setting, and motivational tools that expand traditional classes into mind+body territory.

6. Mini workouts
Sitting for more than eight hours a day is associated with an increase in premature death and some diseases. Yet, taking an hour or two to hit the gym just doesn’t work for many people anymore.

Workouts that can be done in 10-minute blocks are building momentum. These workouts don’t require a change of clothes or a shower and can be done any time.

Jumping jacks, squats, lunges, walking up and down a flight of stairs, or taking walking breaks can all be done at just about any time to have movement spurts through the day. Even a 10-minute stretch session at your desk can leave you ready to tackle the next block of work.

7. Tech workouts
Technology and workouts are woven together in new and exciting ways. Technology, such as smartwatches, provide feedback about your training. And, you can use technology to create a workout, like what we’re seeing with mirrors that offer a virtual workout partner and virtual reality workouts.

Using tools to track workouts as well as statistics keeps growing in popularity. Doing a bike ride and posting it to a social sharing app like Strava can be fun, motivating, and bring competition into working out.

Wearables can not only track your workout but provide feedback and other information about your performance. The Apple Watch, Fitbit, and more help people count steps, monitor heart rate and oxygen saturation, and report workout-specific statistics.

Finally, smartwatches aren’t the only wearable. Virtual reality headsets are the latest workout innovation. Virtual reality is making inroads into the fitness space. Rather than looking at a screen while working out, virtual reality provides a 360-degree, immersive experience. For example, in one workout you use a sword to slash apart flying targets that fly at you all set in stunning locations. Both experienced exercisers and newbies will find these workouts fun and never boring.
5 Steps to Getting Started

Want to try a new workout this year, and don’t know where to start? These 5 steps will get you off the couch and on your way.
  1. Think about workouts you’ve enjoyed and disliked. Knowing what you do and don’t like can help you choose a new activity to try. Choose one to three ideas to look at further.
  2. Search online to see what you need to get started. Is there one or more that you’re attracted to? Don’t let perfectionism get the upper hand by telling you, “You can’t start until you have the perfect clothes, equipment, etc.” What is the minimum you need to get started? If you enjoy the workout, you can get more gear later.
  3. Make a plan to get started. Look at your calendar and plan a day and time to get started. If you’re taking a group class, check the schedule and choose a day and time for your first class.
  4. Honor the commitment you made to yourself and keep that workout date. If you want to back out, ask what your “future self” would say if you skip the workout.
  5. Remember, everyone was a beginner once. It is normal to not be great at it when you’re trying something new. Don’t let this keep you from trying a new type of training. Everyone who is rocking the workout now was once a newbie. You can master the new exercise as long as you stick with it.
Featured Recipe
Meal In a Bag: Chicken and Veggies


  • 4 boneless, skinless chicken breast halves (1 to 1 1/4 lb.)
  • 2 medium sweet potatoes, peeled and cubed
  • 1 bunch thin asparagus, trimmed
  • ½ cup cherry tomatoes, sliced
  • 1 clove garlic, minced
  • 1 Tbsp fresh rosemary
  • 1/2 teaspoon salt
  • ½ teaspoon black pepper


  1. Preheat grill to medium-high. Cut six 12-inch lengths of heavy-duty foil. Coat each piece with cooking spray.
  2. Combine chicken, sweet potatoes, asparagus, tomatoes, garlic, rosemary, salt, and black pepper in large bowl; stir to coat thoroughly. Evenly divide the chicken mixture among the foil sheets (place on the side coated with cooking spray).
  3. Gather together the long ends of each foil piece, then fold up its open ends to form a packet.
  4. Cook until the vegetables are tender and lightly charred, turning halfway through, about 20 minutes total. Serve hot.

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