RECIPE: Green Detox Smoothie

Well, hello there! I’m your new favorite smoothie!

This jar of nutrition is incredibly delicious!  It’s a quick but healthy breakfast and makes enough for two, so share with your favorite morning time buddy or enjoy some as a snack later in the day. This morning I offered a spoon of it my 1 year old, who then enjoyed more than her share! Recipe is inspired by Barre3, my fave workout and health encouraging resource!

Green Detox Smoothie

In a turbo blender combine the following ingredients:

2 cups almond milk

1 cup organic spinach

1 frozen banana 

1/2 organic apple

2 Tbsp chia seeds

2 Tbsp hemp hearts

1 slice dried apricot

1-2 tsp dried ginger or 1/2 inch cube fresh ginger

1 tsp cinnamon

1 tsp vanilla

1 tsp maca powder (optional) 

RECIPE: Simple Mushroom Risotto

Looking for a simple, savory, filling winter dish? This number makes a great side item to pair with steak, pork or chicken, but it’s hardy enough to be served as the main course!
Easy to make and serves ~ 6 people. Keeps in the fridge all week long.
Mushroom Risotto
1 cup cooked farro (can also use bulgur, brown rice, quinoa or orzo)
1 cup chopped mushrooms
1 Tbsp sesame
1 Tbsp of coconut oil
1 cup chopped spinach
1/2 sleeve of goat cheese sleeve (~3 0z)
1 Tbsp olive oil
Lemon juice of 1/2 lemon
1 tsp ground black pepper
1/4 tsp sea salt
2 dashes paprika
In a medium sized pot add farro to 2 cups boiling water, cook until water is gone (~ 10-15 minutes or until grain is tender and strain remaining water).
While cooking bulgar, in small skillet on medium heat add sesame and coconut oil and mushrooms. Cook until tender.
In a large glass container combine all ingredient and stir until well mixed.
Serve warm.

RULE: Love Thyself


As Valentine’s approaches, you may feel compelled to buy a card or chocolates for a loved one.  Or maybe you feel sad or lonely because you don’t have or are apart from a loved one.  Whatever you are feeling, know that love exists in you.  It’s all around you.

You can lose it, but it will find you again.

You’ll never run out no matter how much you give.

If you don’t have someone to share love with, there is someone in your life feeling the same way.  Find them.

If you do have someone you love, find them. And show them.





This weekend, and all weeks, love yourself.

Be good to your body.

Get meaningful rest.

Be gentle with yourself and love ones.

Spend time with people you love.

I’m going to keep cramming this love thing down your throat with some familiar quotes:

It’s better to have loved and lost than to never have loved at all.

To know love, is to give love.  

Love makes the world go round.

and of course….

All you need is love.






RANT: Your Super Bowl Strategy

Veggie Tray

Once you determine the point spread, what’ll be on your Super Bowl food spread?

As we watch some of the best commercials of the year, a stellar halftime musical extravaganza, oh yeah, and the Panthers beat the Broncos, our country will consume thousands of pounds of hot cheese and mayonnaise.  But perhaps this year you’ll trade your usual buffet playbook for a plate that will actually improve your ‘health game’ and not hinder it!

For those of you who like sports, but want to look and function more like an athlete and less like a doughy sports fan, let me coach you through some smorgasbord strategies.

  1. Make your “first down”, something plant based.  Fill up on veggies not cheesy goo and chips.
  2.  Super Healthy Bonus Play: Can you skip the ranch dip and dip your veggie stick in humus, guac or salsa instead?
  3. If you’re already a pro at keeping your healthy choices inbounds during aggressive gluttonous gatherings, go raw, naked vegetable. No dip.
  4. Have a back up play: If you fear your host won’t provide REAL food (ahem, chips, though technically made from potatoes or corn, are not actually REAL food). Bring your own Yummy Salad: Simple Farro Salad  Asian Slaw  Kale and Quinoa Salad
  5. Lastly, consider noshing on your favorite meal prior to the Super Bowl soiree, so you don’t show up to the big game starving. It’s waaaaay harder to make smart food plays when you’re famished!


Additional Coaching Information:

What you dip your veggies in that can be alarming!  Most dips -ranch, blue cheese, even humus- have food additives, artificial flavorings, and preservatives (which can cause birth defects, infertility, autism, ADHD, Alzheimer’s and more) that we unkowningly consume, thinking we’re making a healthy choice.  To be fair, there are WAY MORE of those chemicals in processed foods, so you’re better off going with humus. BUT check the labels, look food only food ingredients, not unpronounceable chemicals. Your cells will thank you.

So hopefully your veggie tray is missing the chemicals found in most foods. Make your own dips, shop Trader Joe’s, Whole Foods, or shop smarter (read labels) at conventional grocery stores!