Journal
Nutrition
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…
3 min read
Nutrition
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…
6 min read
Self-Care
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…
3 min read
Nutrition
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…
3 min read
Life Coaching
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…
5 min read
Life Coaching
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…
4 min read
Self-Care
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…
3 min read
Nutrition
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…
4 min read
Nutrition
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…
4 min read
Nutrition
“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…
4 min read
Nutrition
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…
4 min read
Life Coaching
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…
3 min read
Life Coaching
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…
4 min read
Nutrition
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…
4 min read
Life Coaching
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.
3 min read
Self-Care
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…
4 min read
Life Coaching
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…
5 min read
Nutrition
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…
2 min read
Nutrition
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…
4 min read
Self-Care
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…
3 min read
Life Coaching
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…
4 min read
Life Coaching
Quality friendships and feeling connected to others is correlated with well-being. Here’s how to deepen your connection with others.
4 min read
Self-Care
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.
4 min read
Self-Care
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…
4 min read
Life Coaching
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…
5 min read
Life Coaching
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…
3 min read
Simple ideas for eating well, practical health insights, recipes, and encouragement to make healthy living feel a little easier.