Did you make resolutions last year?  Did you keep them?  If not, what kept you from keeping them?  What would you like to improve in in your life? Would you like to be a healthier weight?  Have better sleep?  Less stress? Increased libido?  Better relationships?

  1. Make a list of everything you want for yourself.  No dream too big. No desire too ridiculous.
  2. Circle what you think is most important.
  3. Next identify small steps you can make this week, in 1 months and 3 months down the road to make your top three desires come true.
  4. Do them!

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If you have ANY trouble identifying what you want for yourself or if you want help taking the steps to achieve these goals, just let me know!  I see clients domestically and internationally, in person, via Skype, FaceTime and Phone.

If you are motivated to make healthy, lasting changes in your life. I have 3 spots remaining in my Well&Balanced Health Program, where you will identify and tackle the obstacles that keep you from making the healthy changes you want in life.  Contact me only if you are serious about committing to your health: well&

RANT: How Will You Beat the Holiday Treats?


AS the holiday parties roll in, if NOT ‘going glutton’ is a goal, which of the following options is the best healthy approach?

A) Hibernation

Avoid over eating this holiday with this new fad.  All the celebs are doing it! And it WORKS! Bears have been doing it for years, and though they also eat a low carb diet of prey meat, over the recent decades, they’ve gained access to camp ground trash and the junk food therein; thus, their waist lines have really begun to bulge!  So the bear community, like Hollywood, decided to employ food avoidance through long, effective comatose bouts. Also known as hibernation. So Just skip the whole season this year and save yourself awkward social engagements, family feuding and the extra pounds!  [This is easier to adhere to if you are an introvert, hate your family, and have a Netflix subscription]

B) Starvation

Studies show, starvation can result in dramatic weight loss! This is an effective tool to trim the holiday bulge whilst trimming your tree.  The Starvation approach can get tricky when party after holiday party you are confronted with literal pounds of confection. It’s like trying not to be afraid of wolves and then being dropped off in the Alaskan forest covered in moose blood. [Also, in case you didn’t get the memo, it’s called sarcasm, only the really unfortunate starve, think poor kids and super models]

Maybe go with:

C) Investigation

Because you are reading this I know as you prep for the holidays you’ll be wise in your holiday consumption. Investigate. Ask your host what’s on offer and if you can help by bringing something–a hearty but healthy salad or veggie tray? Offering to bring healthy treats for noshing ensures there’ll be at least something good for your body.

If it’s not a setting where it makes sense to BYOF, take a lap around the food situation and size up what won’t make your dress size go up.  Remember, you are not depriving yourself of anything, you’re simply assessing what healthy foods to start (and hopefully finish) with.

Or if you discover ahead of time, there’ll be nothing good for you at the gathering, besides socializing with your boss about that promotion she’s alluded to, eat before hand and skip the treat table entirely.


photo borrowed from

RECIPE: Banana Nut Smoothie with Nibs

smoothie with nibs


Ditch the banana nut muffin and latte for this delicious treat.  The nuts and seeds pack micronutrients and proteins to keep you sated all morning long and the nutritionally dense nibs give your the extra perk you need when you are lacking Zzzzzz’s!

In a Blender combine:

1 frozen banana (can use room temp banana and 3-4 cubes of ice instead)

1/2 cup almond milk

1/2 cup water

2 Tbsp chia seeds

10 Almonds

5 Walnuts

1/4 tsp cinnamon (or ~5 shakes)

1/4 tsp of nutmeg (or ~5 shakes) *

2 Tbsp Pumpkin Seeds*

Sprinkle Cacao Nibs in and/or on top



RECIPE: Yum Muffins

Have you ever checked out the ingredients in a store-bought muffin?


Well, do, so you are informed, but just avoid store-bought muffins because the contents are frightening.  Not to mention the caloric burden (like 500 calories a pop!) Same is true for “fresh-baked” muffins you buy at most coffee shops– ahem, Starbucks, I’m talking to you too.

Luckily for us all, I’ve got a screaming good recipe for some seriously good muffins AND they’re wicked good FOR you too!  Add some chocolate chips if you’re need more sweets this season!

Yum MuffinPrep time 10 minutes, Bake time 8-10 minutes

Makes 12-16 muffins


1 1/2 cups gluten-free oats

1 egg, hormone free, cage free chickens, of course

1/2 cup walnuts *

1/2 cup peanut butter

1/2 cup coconut sugar (can sub brown sugar or date sugar)

3/4 cup Maple syrup

1/8 cup butter, softened

3/4 tsp baking soda

2 Tbsp chia seeds*

2 Tbsp flax seeds*

1/2 cup dark chocolate chips *


Preheat oven to 350

In a large mixing bowl combine softened butter, maple syrup baking soda and sugar.

Next add egg and peanut butter. Mix well.

Next mix in oats and nuts and seeds (chocolate chips too if you’re indulging)

Pour mix evenly in to 12 greased (I use coconut oil) muffin pan cups.

Bake for 8-10 minutes, or until edges start to brown.

Enjoy the Yum!


* optional

RECIPE: Cauliflower and Coconut Smoothie

Cauliflower and coconut

Cauliflowers look like gigantic snowballs dontchya think? And coconut, like little snow flakes.

This may not be an obvious choice for a winter smoothie concoction…

I do like to try new things, but typically I like my cauliflower whipped and warm and served up with my good friend, cheese.

But this is a great way to detox AND get in some healthy nutrients this holiday season; and it’s hardy enough to keep you sated through out your holiday parties!

The lemon helps detox your system (too many spiked egg nogs?)  The coconut meat contains gobs of vitamins and minerals, and even has enzymes to help aid in digestion. The cauliflower has heaps of nutrients, like vitamin and vitamin K, and also boosts the anti-inflammatory, cancer-fighting, power of this mix.

In a blender combine:

1/4-1/2 of cauliflower, raw

1/2 of lemon, juice and pulp (seeds are fine too)

1/4 cup unsweetened coconut meat

1 cup filtered water, coconut water or coconut milk

1 cup ice

1-2 Tbsp honey (or option to add a banana or 3 dates to sweeten, won’t need if you’re using coconut milk)

If you are feeling extra sassy, you could use less liquid, which’ll thicken your recipe; then scoop little snow balls and top with shaved lemon rind!

Eat up the goodness!