Having ingredients on hand in your freezer makes for a quick, delicious, healthy meal. This salmon, broccoli, and rice bowl is a winner!

This yummy, hearty salad is packed with antioxidants, vitamins, minerals, and fiber and makes for an easy side dish or a component of a quick meal in a bowl.

Having a big batch of roasted veggies on hand makes for easy, delicious, nutritious meals for several days.

One highly effective way to keep meals tasty and easy is to repeat the same basic menus from week to week. Then change things up with slight variations and liberal use of sauces and condiments. A weekly dinner schedule takes the guesswork out of meal planning, streamlines weekly food shopping, and expedites cooking because you’ll get skilled and efficient with these meals. Win-win all around!

Protein intake increases mental alertness for several hours after eating. This is because dietary protein increases levels of the brain neurotransmitters norepinephrine and dopamine which can make it easier to concentrate, learn, and complete complex tasks. A lack of dietary protein can be associated with decreased cognitive function.

Clients often tell me they don’t have time to exercise, plan meals, go to bed at a reasonable hour, or schedule things they enjoy. Is it really about time?  After all, everyone has the same number of hours available to use throughout the day and we all have a certain degree of control over how […]

Oat bran is the outer layer of the oat groat just beneath the outer hull. Oat bran has the same beneficial nutrients as steel cut and whole oats yet it has more fiber and protein. When cooked or soaked, it has a creamy texture many people enjoy. Soaking oat bran overnight with other nutrient-packed ingredients […]

While it’s important to have healthy ingredients on hand at home for easy, nutritious meal prep, it’s equally important to keep items that have negative health effects, including weight gain, out of the kitchen as much as possible. Key foods to eliminate from your kitchen include those with added sugars, chemicals, and emulsifiers & stabilizers.

Do you have a To Do list that should really be titled a “Things I Need to Do but Never Get To?” Sometimes we use our lists against us. For example, using it to feel discouraged by how busy we are, criticize our time management skills, or tell ourselves we are falling short in our lives. It doesn’t have to be this way! 

Planning your time is a work in progress. Eventually it becomes second nature and adds enormous value. With the ongoing pandemic it’s even more important because without as many scheduling anchors in our lives, it’s easy to feel that time gets away from us without spending it on things that we actually care about. 

An easy make-ahead black bean salad – delicious and nutritious!

Easy make-ahead muffins for a nutritious, delicious breakfast or snack any time

These easy salad dressings can add some pizzazz to your veggies.  Each takes only minutes!  While there are plenty of great bottled dressings available in the supermarket, these are fresher and, at least in my opinion, even tastier.  Throw together whatever veggies you have on hand for your salads.  You can vary things up by […]

Success requires overcoming obstacles and that can be hard. Why, then, when the going gets tough, are we unprepared and wonder why the journey is not pain-free? Part of it has to do with our desire to avoid pain, seek pleasure, and take the path of least resistance. Being aware of this triad can help you better accept, and tolerate, the obstacles you’ll face.

A bedtime routine helps you wind down for a good night of sleep, and we can all agree sleep is vital to health and overall wellbeing. It can also help us use our daytime productive hours more effectively. Why, then, is it so hard for so many of us to implement and stick with a nightly bedtime routine? 

There are a lot of myths about fruit consumption. Vegetables in general offer a wider range of nutrients, more fiber, phytochemicals, and a lower sugar load for your body compared to fruit. However, if fruit consumption means you’re eating fewer baked goods or processed foods than you would if you were not eating fruit, you’re in good shape when it comes to health and feeling your best. Moderation, variety, and whole organic foods – and how you feel – remain your best nutrition guidelines.   

Let’s face it: when you’ve got a lot of responsibilities to juggle and are prioritizing your own well being, making complex, time-consuming meals isn’t high on the list. However, eating a variety of tasty, healthy meals is appealing. So how do you make delicious, healthy meals when you don’t have a lot of time? The answer is to cook basic foods and dress them up with sauces and condiments. The goal is healthy, easy, quick, and just enough flavor to make it interesting.

“What should I cook?”  Whether you’re asking yourself that question or your family is, fear no more!  If you spend a few hours on the weekend getting ready for your weekday lunches and dinners, you’ll always have key items on hand for a variety of menus in 15 minutes or less.  Make as many or […]

Grated golden beets add a sweetness to any salad and are a great addition to the colorful, yummy combination of veggies in this glorious, nutrient-packed salad. Golden beets are packed with fiber and nutrients such as folate, beta-carotene, magnesium, iron, and fiber.  Beets can be eaten raw or cooked, but they add a wonderful crunch when grated raw. And while they can be coarsely chopped into a salad, their sweetness really shines when they are grated.

The benefits of heart-healthy omega-3 fats, unsaturated fats, and healthy saturated fats are well known. But how exactly do you go about incorporating them into your diet? Start with these 7 suggested foods: hemp seeds, walnuts, omega-3 eggs, trout, grass-fed beef, avocado, and dark chocolate.

It’s not always easy to follow through with an alternative plan and break the familiar habit.  But using imagery to formulate a specific action in response to a specific trigger can give you clarity about what actions will support your goal, confidence to follow through, and, ultimately, the success you’re aiming for.

Tuna Confit with Lemon, Rosemary, & Garlic Pressure Cooked Adapted from Dinner in an Instant by Melissa Clark The word confit is derived from the French verb “confire” which means preserve.  As a cooking process, it means a food that is cooked in oil for savory foods (or sugar water for fruits) at a temperature lower than […]

I am blessed with kids I feel close with, a loving extended family, dear friends I stay in touch with regularly, romantic relationships that have added much to my life, inspiring work colleagues, volunteer communities, an ability to strike up conversations with strangers and make new friends, and resources to engage people to help me. […]

Consuming carbohydrates elevates serotonin levels by allowing the amino acid tryptophan, out of which serotonin is made, to enter the brain which can make stress a little more manageable and make you happier.

When you achieve goals in a way that honors you and the process, by the time you reach your goal, you’ll realize you’ve already reaped many rewards: the achievement simply sweetens the prize.

Really, how are you?  Take a moment to breathe in and check in with yourself.  Breathe in.  And breathe out.   What’s the main emotion you’re feeling?  What thoughts do you have about yourself and your life these days?  What comes up when you allow yourself to really be in the moment? Tapping into a Feeling […]

Ever since a family trip to Israel a few years ago, we’ve loved the version of a Chicken Shawarma sandwich we came up with when we got home. Everyone can build their own creation depending on the ingredients they like best. Really, whatever you have on hand will work. You can marinate the chicken and […]

Navigating executive function issues can be challenging and fraught with emotion. Frustration is common for everyone. Children often feel shame, isolation, and hopelessness. Parents often feel guilt, anxiety, and anger. These emotions are difficult for the child and the parent, and they can wreak havoc on the parent-child relationship thus compounding the problem. Being compassionate towards yourself is key. Being compassionate with your child will let him or her know they are not alone or misunderstood, give them the security and confidence to learn and evolve, and strengthen your relationship. From there, you will both be in a much better position to find and sustain solutions that work for both of you.

Being a Health Coach for Divorced Parents is a logical extension of the wellness, nutrition, and life & lifestyle coaching I’ve been doing since 2001 when I first became a certified life coach. Recently I’ve been working with more divorced parents who want to refuel their tank and create a happier and healthier next chapter for themselves and their children, and I want to embrace divorced parents and the related issues more fully. I enjoy more acceptance, joy, gratitude, and success in my life these days, and I’ve come to peace with issues of divorce that I was unable or not ready to address in the past. I’m eager and honored to help others get to their happy place without having to go through everything I went through to get here.

Healthy & Easy Take-Out Meals During the pandemic, many restaurants are offering take-out with many healthy items. When you are in a bind, this is a great option because it supports restaurants (and delivery service workers if you use a service), gets you out of the house if you do pick-up, alleviates the burden of […]

New beginnings often inspire us to try on new behaviors. Many of us like to start off a new year by eating healthier. However, lasting change requires preparation. If you haven’t mastered the art of meal planning, you could find yourself at dinner time with a ravenous appetite and nothing to eat. This often leads […]

If you’re like most people, you want to feel good about yourself and your life. Even if you can count your many blessings, things can still feel “off.” Being a parent can be challenging, there are aches and pains due to aging, work is demanding, and it’s common to compare our lives to what we […]

If you’ve ever seen fault in a body part, you know what it feels like to exist in a body with features that you’d like to change. That’s OK – we all feel that way on some level.  However, the extent to which you are battling with loving your body depends on your past experiences, […]

Transitions are Exciting…and Can Feel Overwhelming Transitions can be exciting because we’re welcoming something new into our lives: a job change, kids going off to college, moving to a new city, a new relationship, or even a new season are common examples. Anticipation of the good things that will happen can feel energizing and fun.  […]

Quality friendships and feeling connected to others is correlated with well-being. Here’s how to deepen your connection with others.

Start meditating to train your brain to better respond to thoughts and emotions so you can live in closer alignment with your goals and values.

Why do we reach for food, specifically high carb and often high fat foods, when we feel emotional? Because food provides a temporary escape, numbs the feelings, and provides something distracting and enjoyable.

Whether you want to get out of debt, redirect your professional life, feel more energetic, lose weight, improve your relationships, or get more joy out of being a parent, Life Coaching can help you get there.

I’m so excited that you are here. I’ve combined my own life lessons plus 20 years of life, nutrition, and wellness coaching into this site and my coaching practice so I can help you love your body, your self, and your life.   I’ve always been a high achiever. I earned good grades in school, became […]