How to finally achieve your weight loss goals this year!

The holidays are over and now what? Do you feel like a big stuffed turkey still? Well, you could go on an extreme weight loss plan whose results might last you until the following weekend, or you can slowly chip away at smaller goals and get lasting results. Here are a few I want you to consider as we move into this year and start establishing how we want to feel.

1. Don’t get hungry.
Allow yourself to stop calorie counting and fill your belly. If you are hungry, you will fail. It’s as easy as that. Hunger is stronger than you (or me!) The trick is to fill your belly with the right foods. Make sure you never allow your hunger to get too intense. Travel with snacks, eat larger meals, and eat whole food carbohydrates. This will nip cravings in the bud and allow you to make better food choices.

2. Don’t wait for others to take care of you around the food.
When attending a business lunch, or know I am meeting family for a meal, I make sure that I pre-eat. I don’t “assume” that they will have the food that serves me or will make me feel better. So, I make sure I eat first and then use the time with others to socialize. If I am uncomfortable, I can always order and eat a little bit of what they are serving. If I feel full and satisfied, I make better choices. See #1!

3. Take food wherever you go.
Have food in the car when you come out of the gym. Have food in the car available after work. Have food when you go shopping. Carry your snacks!!!

4. Don’t waste calories by drinking them.
Do you know how many calories are in a sweetened Starbucks frozen drink? Don’t ask! What about bottled teas? It’s crazy how yummy these things are. Haven’t you ever wondered why? Most of these prepared yummy drinks are sweetened with sugar and doused in cream. Don’t waste those calories. Getting a bolus of calories from fat, dairy and sugar like that is just a setup for cravings and lowered energy.

5. MOVE!!
What is the best form of exercise for weight loss? The one you do! How often should you work out? Every day that you can. Period. End of story!

Posted in Balanced Bodies, body image, Cooking Ahead of Time, cooking at home, Eating Out, Fast Food, Food as Medicine, Giving Up Sugar, Health, How to care for your body, mindful nutrition, Nutrition, Parenting, self care, weight loss, wellness | Tagged , , , , , , | Leave a comment

Get Your Yerba Mate!



The ultimate in appetite control, wellness-boosting and anti-inflammatory response.

Are you having problems losing weight?

Do you have aches and pains?

Arthritis keeping you at home?

Think what you are experiencing is “normal aging?”

Think your issues are hormonal?

What about your energy?

Do you have trouble waking up?  Do you have enough energy at the gym?  Do you “bonk” at 3pm and require coffee?  Have trouble focusing in the afternoon?

What about your weight?

Have you tried a million different diets?  Perhaps you hate to admit that you have spent thousands of dollars on weight loss?

Do you lose 5 pounds, only to gain 3 and then lose another 2?  Are you gaining and losing the same ten pounds year after year?

I have a secret to share with you.

For centuries the women in south America have known a secret that until now has not been shared in North America.  It is called


The “gift of the gods.”

You are about to be let in on this most ultimate secret and learn why this drink is being consumed daily by millions of people.

Yerba Mate is a powerful and incredible herb, grown only in the cooler regions of South America.  It has been shown to have incredible healing benefits and was used for centuries amongst the indigenous people of the region until it caught on in the cities there. Yerba Mate has been used for weight loss, focus, concentration, diabetes control, improving heart disease and improving gut health.

And now, we have taken its benefits a step further.

We have created different blends with this incredible herb to tailor its healing benefits to your specific goal.  We have added different herbs to create different healing effects.

Each of our blends will let you be in on this incredible secret, because yerba mate is at the base of all of our blends.  You will understand why this herb is so extremely popular, that just about every home in South America has it.

In the countries that are drinking yerba, ADD and ADHD are not commonly known there. The incidence of obesity, heart disease, and diabetes is much less in these countries than in ours.

Most believe it is due to the secret we are letting you in on.

In fact, rather than laxatives which are not only addictive, but harsh on the system, yerba mate is used.

By going to our site, you will learn the following

-How to make this most healing infusion.

-What specific properties can help you achieve your goals.

-Which blend is just right for you.

No one has to know that the reason why you are losing weight.  No one has to know that you are not cravings sweets and have a reduced appetite.

Shhhhhhh we can keep this out secret!!

The secret is


If you haven’t heard the buzz, you will soon!  Celebrities, athletes and models are now using yerba mate in their daily routines.  It’s so exciting that TV shows and movies now have scenes filmed with characters drinking it.

Imagine how your life will change when your wellness improves.  Imagine the weight you can lose with more energy and less appetite.  Imagine what increased brain function will allow you to do!

Think of how different and amazing you will feel.

Order now

Yerba Mate Organic Tea

our blends include

NAKED -This is just straight up, pure organic yerba mate.  Encourages positive attitude and mood

DETOXPeppered with turmeric and ginger (used in Asia, India, and Europe for centuries to facilitate healing, and research suggests it may reduce inflammation and pain) drink this for the anti-inflammatory response you need, Cold Support, detox or recovery effect.  Also good for Arthritis, nausea and Pain Support

ICEDServed as hot tea or cold tea, this spicy and extra-ordinary infusion has organic yerba mate at its base.  It will refresh and awaken your senses.  It not only hydrates, it stimulates on many levels!

SKINNYFlavored with cinnamon, this helps support healthy weight reduction, minimizing of cravings and appetite for sweets

MOCHAget the yumminess of creamy chocolate and coffee flavors without the dairy.  Mocha Blend has mood lifting capabilities without uncomfortable spikes

All of these can be made hot or cold and come in either tea bags or loose leaf form.  This is superfood healing blend.

go to

to learn more about yerba mate or to order

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New Year, New Authenticity.

In this new year, my intention is to be more authentic in the way I talk about food. I have always tried to buffer my clients from the harshness of what was actually going on with our food supply. The idea was to “slowly” introduce new thoughts and ideas in a way that was palatable, in the hopes that the client (or reader) would go further.

My hope was that you would feel better and better and keep walking this path.

I am realizing though, that it is taking too much time, it is way too boring and I am not being authentic. If you are turned off by the message, you can turn away. I am ok with that. I need to tell the truth and tell it like it is. Gloves are off.

Most of what I believe and follow has been proven in scientific journals decades ago!  More compelling though, are the thousands of clients I have seen healed by changing what they eat.

So, let’s get to it, shall we? First up? DAIRY!

If you are dealing with any of the following…. (and I would add in here, any inflammatory disease like eczema, acne, bloated belly, ruddy face) you must ditch the dairy.  

1) arthritis

2) heart disease

3) kidney stones

4) hemoglobin loss leading to anemia

5) mucus production & other allergies

6) mood swings, depression, & irritability

7) irritable bowels, ulcerative colitis or Crohn’s

8) obesity & cancer (dairy contains IGF-1, the most powerful growth factor known

to science)

This was published in May 1995 in an issue of the Townsend Medical Letter (which is a

journal written by doctors, for doctors.) Dr. David Paige at Hopkins, Dr. Caldwell Esselstyn at Cornell, and hundreds of other physicians and scientists have been screaming this from the rooftops for decades.

Still, we turn a blind eye. Clients will come sit in my office and most of the time, the first thing out of their mouths is, “I eat pretty healthy most of the time. Just don’t know why I feel awful and my Dr. is threatening to put me on meds if my blood tests don’t improve.”  At this point, I usually write a note that step one is to get this person off dairy. Inevitably, I hear about the “healthy” yogurts they eat in for breakfasts, how their lunch might have some cheese sprinkled on their salads – just a little, and dinner might be a pizza because who has time to cook?

Who has time to feel like crap? Have I lost you yet?

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Top 10 Dieting Mistakes

Most clients coming in to see me have spent years on the diet roller coaster. They are frustrated and confused. Here are some of the most common ones I have seen over the past year.

1. Spending a ton of money on supplements when you are not secure in a food program that works for you.
2. Taking a bit of this and a bit of that. Mixing together different diet programs.
3. Not enough prep time.
4. Not carrying snacks and treats with you.
5. Events that you are unprepared for.
6. Not getting enough fiber because they are too “high carb.”
7. Restricting food.
8. Eating foods that aren’t fun.
9. Not having a stocked kitchen.
10. Spending more time in the gym than in the market and kitchen.

Posted in Balanced Bodies, body image, diet, How to care for your body, mindful nutrition, Nutrition | Tagged , , , , , | Leave a comment

Merry Christmas!

Merry Christmas everyone! If anyone needed an extra quick recipe in their arsenal for this week here are two!

Baked Carrot Oven French Fries

6 Carrots

2 tbsp coconut oil

1 tsp sea salt

  1. Cut each carrot into 2-inch long sections
  2. Cut sections into thinner sticks or “fries”
  3. In a large bowl toss carrot sticks with oil and salt
  4. Spread paper out on cookie sheet
  5. Bake at 425° for 18-22 minutes until carrots are browned

Yummy Bean Chili

1 1⁄2 tbsp. cumin

2 tablespoons coconut oil

1 white or red onion, cut into small pieces

3 garlic cloves, minced

1 tsp. cayenne

1 zucchini, diced

1⁄2 cup chopped sweet or white potato

Two cans of organic black beans, rinsed

One can of organic kidney or garbanzo beans, rinsed

One 14-ounce can of crushed organic tomatoes

2 cups water

2 tablespoons grade b maple syrup

1-teaspoon sea salt

1⁄2 bunch of fresh cilantro

1 cup kale or spinach, chopped

Diced avocado (optional)

Fresh cilantro (optional)

  1. Put coconut oil, onion, and garlic, in a pan to heat. Stir consistently until the onion is golden and translucent.
  2. Add in cayenne, zucchini, and potato, and stir well. Sauté for 3 to 4 minutes, stirring often so nothing burns.
  3. Add in beans, tomatoes, water, maple syrup, sea salt, and cilantro. Cover with a lid, reduce heat to low. Cook on low for 20 minutes or until the potatoes are soft.
  4. Turn off heat and put the kale in. Stir gently.
  5. Serve hot in bowls over brown rice, quinoa or sautéed greens. Garnish with diced avocado and a handful of cilantro.
Posted in Balanced Bodies, Busy Moms/Healthy Kids, Cooking Ahead of Time, cooking at home, Health, Healthful Food Choices, Healthy Kids, Holiday Eating, mindful nutrition, Nutrition, vegan, wellness | Tagged , , , , , , , , , , | Leave a comment

Cauliflower Tandoori Marinade

Cauliflower Tandoori Marinade


4 cloves garlic – minced

1 Tbsp. minced ginger

1 Tbsp. favorite Indian spice blend

Juice of 1 lemon

1 tsp. sea salt

½ cup rice milk (optional)

3 tbs melted coconut oil


Place all ingredients except Cauliflower, in a large Ziploc bag.  Close bag and with your hands blend well.

Place the whole of cauliflower in the bag and spread the marinade all over, making sure to coat the bottom as well. Place in the fridge to marinate for minimum 1 hour

Preheat oven to 400°F.

Place cauliflower in pan and roast until tender (45-60 minutes depending on the size of the cauliflower).

Garnish with chopped spring onions leaves, and lemon.  

Posted in Cooking Ahead of Time, cooking at home, Eating Out, mindful nutrition, Nutrition, Party Food, wellness | Tagged , , , , | Leave a comment

Cauliflower Alfredo Recipe

Cauliflower Alfredo


  • 4 heaping cups cauliflower florets (1 small/medium cauliflower)
  • 1/2 tablespoon extra virgin olive oil
  • 1 tablespoon minced garlic (from 2 med/lg cloves)
  • 1/2 cup unsweetened and unflavoured almond milk (or non-dairy milk of choice)
  • 1/4 cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon onion powder
  • 1/4-1/2 teaspoon garlic powder
  • 3/4 teaspoon fine grain sea salt, or to taste
  • 1/4-1/2 teaspoon pepper, to taste


Add cauliflower florets in a large pot and cover with water.

Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.

Add the oil into a skillet and saute the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.

In a high-speed blender, add the cooked and drained cauliflower, garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. Set aside.

Serve with fresh minced parsley and black pepper.

Pour over pasta, vegetables or use as dip.

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