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.

Posted in cooking at home, Health, mindful nutrition, Nutrition, Recipe, wellness | Tagged , , , , | Leave a comment

December Savings!

This month it’s ONLY $30 for 30 minute Skype Sessions! This is a $50 value for the entire month of December! Take charge of your health now! No need to wait until New Years to get on your resolutions!!

Posted in Balanced Bodies, mindful nutrition, Nutrition, Nutrition Class, weight loss, wellness | Leave a comment

Black Friday Sale!

25% off Path to Wellness

4 one hour long sessions over 2 months. Available via phone, skype or facetime

Sessions may be broken up into half-hour sessions.  Regularly $350 On Sale for $263


To show how grateful I am, for the month of November, you can get a double bonus.  if you book and pay for a phone, skype or facetime appointment with me, I will send you 4 oz of our yerba mate or yerba mate blend.  

Yerba Mate is a tea I drink every morning and afternoon.  Due to all the healing benefits it provides, I have benefited greatly.  I want to share this gift with all my clients.

Posted in mindful nutrition, Nutrition, Nutrition Class | Leave a comment

Holiday Satisfaction

This November marks 34 years of being on this journey of “wellness.” It is when I shifted from weight loss, dieting and restricting, to just finding the way to “feel better.” The MAIN way I did this was finding foods that satisfied me.  It was one of the main keys. Even if a food wasn’t “perfect” if it was at least a little bit better than what I had been eating, I would get some improvement.  

So, for this week, I thought I would share with you two recipes that I make that are for sure “crowd pleasers.” You will want to stay satisfied during the holidays and hopefully, here are two ways you can do that.  

Here are two non-dairy, gluten-free, plant-based yet yummy recipes to try for Thanksgiving.


This pie is sweet and savory. It is really nice to serve and has a gorgeous color. I usually make two at a time and freeze one to serve later. The leftovers are great for lunch the next day.


Butternut Squash

Acorn Squash

2 carrots

2 onions

1 tbsp. Salt

2 tbsp cinnamon

4 tbsp. Oil

Turban Squash

2 cups or more of Corn off the cob (can use frozen corn)

2 Frozen pie crust (get this from the frozen section of your market – I get a gluten free kind)


Quarter onions and lay on oiled cookie sheet.

Wash and cut ends off carrots and lay on top

Sprinkle them with oil and salt.

Cut the squashes in half.  Sprinkle salt on the interior meat, place face down on an oiled cookie sheet.

Bake both sheets at 375 until you can pierce the squash and onions with a fork.  (Usually an hour, maybe more for the harder squashes.)

Once squashes are done, take out of oven.  Turn them over and scoop meat out.  Place it all in a large bowl.

Season with salt and cinnamon.

Combine ingredients with a large fork or potato masher.

Add in corn and mix gently.

Brush one of the pie crusts with oil and slightly “toast” in oven at 250 for about 15 minutes or until lightly toasted.

Place vegetable mixture in toasted crust.

Gently take out “raw” crust and lay on top of the pie.

Pinch ends with fingers or fork.

Make sure you place foil under the pie because it does bubble over in the oven.

Bake whole pie at 375 for about 40 minutes or until top crust is browned.

Take out of oven and serve!



This recipe freezes well. If I am making this for guests, I double the recipe and freeze it. Normally, I freeze in individual plastic containers or zip locks so that I can take different portions out for a family dinner.


2 cups lentils (soaked overnight – discard soaking water and rinse well)

3 tbsp coconut oil

3 carrots

1 Vidalia (or any other) onion

3 stalks of celery

Pinch of salt

3 cloves of garlic

Spring onion


In a pot sauté onions, celery and carrots in oil until onions are slightly browned.

Add salt.

Add lentils and cover with water. (Make sure that water line is about an inch above the lentils and when it gets low, just keep adding water)

Bring to boil and simmer about an hour and a half or until lentils are soft.

Add soup to bowl and sprinkle a few slices of spring onion.

Posted in Balanced Bodies, body image, Cooking Ahead of Time, cooking at home, diet, Eating Out, Fast Food, Giving Up Sugar, Holiday Eating, Kitchen Tips, Nutrition, Party Food, wellness | Tagged , , , , , | Leave a comment