This black bean chili is a breeze to prepare, makes enough for a crowd or multiple meals, and freezes well.

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.

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.

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 […]

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

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

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 […]

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.

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.

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 […]

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 […]