Yogurt Bowl with Fresh Fruit and Nuts


I know sometimes it can feel like there are two categories of food - "good" foods and "bad" foods.

Typically the "good" foods are healthy and nutritious, while the "bad" foods, well they're the ones we crave!

Growing up in a family of food-lovers, enjoying what I eat has always been important to me.

So much so, that I even went to a health-supportive culinary school to learn as much as I could about how to cook absolutely delicious, mouth-watering meals!

Here is one of my all-time favorite lunchtime treats - healthy, delicious, and it's so simple, too!

Yogurt Bowl with Fresh Fruit and Nuts

1/2 c. whole-milk Greek yogurt
1/2 c. fresh fruit
2 T. nuts (raw or toasted)
(optional) Sprinkle of cinnamon

1. Add yogurt to bowl, top with fruit and nuts, and sprinkle with cinnamon, if desired!

NOTE: There is an ENDLESS list of variations for this! Peaches and pecans; berries and walnuts; persimmon and pistachios... you can also sprinkle with seeds, coconut flakes... get creative and enjoy!


Why Smart Women Obsess About Food

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You're probably wondering why you spend so much time and energy obsessing about food.

It drives you crazy, right?

Thinking about what you should and shouldn't eat, which foods are on the naughty list, and beating yourself up for making a "bad" choice.

After all, you know better. You know what's healthy and what's not. You know you shouldn't be reaching for the box of cookies...

Do you see a pattern here?

All this knowing - it all happens in your HEAD.

This is why women like you - who are smart and successful in every other area of life - can't stop obsessing about food!

You're used to your intelligence helping you achieve your goals.

The thing is, the answers you're looking for in this case are aren't found in a book... they're found within you.

And there's a different kind of intelligence - your body wisdom - that will guide you to your answers.

If you've been driving yourself crazy obsessing about food and your body, knowing that there MUST be a way to break free and wondering why you can't just "figure it out"... I can help!

Click here and let's set up a time to connect. You can break free from the obsession. Let me show you how!

With love,

P.S. The GREAT news is - you're not crazy! Book a complimentary Free at Last! call with me - and you can start to feel free - TODAY!

What's REALLY going on with your body...

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Do you know that your body is always speaking to you?

Sometimes it shows up as incessant food cravings, sometimes it shows up as gaining extra weight, and sometimes it shows up as a lack of energy.

When these "symptoms" appear, it's easy to get upset and even feel betrayed by your body.

But I assure you, that's not the case.

Your body is always guiding and supporting you to love and nourish yourself.

It's when you don't listen to your body that things start to go downhill.

So let me ask you...

When was the last time you really listened to what your body was telling you?

If you've been feeling out of control around food, turning to food for comfort, putting on extra weight, or feeling uncomfortable in your own skin...

It's time to pause, listen, and please, please PAY ATTENTION!

There is a MUCH bigger message that your body is trying to tell you. Your body's messages are the key to having the healthy body and freedom from cravings that you truly desire.

If you need support to figure this out, let's talk.

Schedule a complimentary 30-minute call with me and let's get to the bottom of what's really going on with your body.

With love,

P.S. Just click here and let's break you free from your biggest challenge with food and your body TODAY!

Delicious (and Healthy!) Gingerbread for the Holidays


Want a delicious holiday treat (that's healthy, too)? Try this warm, spicy gingerbread loaf. It's perfect for for dessert on a chilly winter night!

Classic holiday flavor and a lovely treat to enjoy with coffee or tea.

2 c. whole wheat flour
1 T. ground ginger
1 t. ground cinnamon
1/2 t. ground nutmeg
1 t. baking powder
1/2 t. baking soda
1/2 t. sea salt
2 eggs
1 c. unsweetened applesauce
1/4 c. maple syrup
1/4 c. blackstrap molasses
3 T. olive oil
1 t. vanilla extract

1. Preheat oven to 350F. Spray 9x5 loaf pan with oil. 
2. In a large bowl, combine dry ingredients and whisk until combined.
3. In a medium bowl, beat eggs. Add remaining wet ingredients and whisk until combined.
4. Pour wet ingredients into bowl with dry ingredients and mix gently with a spatula until combined (do not overmix).
5. Pour into loaf pan and bake 45 minutes or until knife comes out clean. Let cool.

Try This Super Simple 3-Ingredient Lunch

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If you're super busy in the morning, it can feel nearly impossible to get out the door with a healthy lunch packed.

But lunch doesn't have to be a hassle! In fact, one of my very favorite treats for lunch is only 3 ingredients and can be made in under 3 minutes.

Enter: Nut Butter Toast with Fruit.

Here's all you do...

1 slice bread (whole grain or gluten-free)
2 T. nut butter

1. Toast the bread.
2. Spread nut butter on toast.
3. Top with fruit.

Voilà! Lunch is ready in no time. And if you want to take an extra 5 seconds to get fancy, try it with a sprinkle of cinnamon. 

Bon appétit!

Best trick EVER to stop overeating


I’ve got plenty of tricks up my sleeve to help my clients stop overeating. But this one that I learned from one of my clients takes the cake. No pun intended ;).

Sarah first shared this trick with me a couple of years ago, and I instantly loved it.

Quick caveat: I have to say, I haven’t tried it myself, but it was so bold and “out there” from anything I had heard before, that it stands out as my all-time favorite.

Here’s why you’ll love it, too:

If you’ve ever been out to eat, have realized that you’re full, and have continued eating anyway... to be social, because the other people at the table are eating, or maybe because you’re uncomfortable just sitting there... you know how tempting it is to keep eating!

This is a NO-FAIL trick you can take to the bank. Yep, it’s that air-tight.

However, a word of caution… You may not want to employ this on a date or with a high-profile company client. (But if you have the chutzpah to do it, please send me an e-mail because you will be my hero).

Here it is:

The second you know you're full, it's time to stop eating, and you don’t want to be tempted by more… pour your glass of water on your food!

And presto! Your meal is no longer appetizing!

But here’s the real trick to it – Sarah does this like it’s nothing. She doesn’t care what someone else would think about it.

And often that's what it takes to start doing things for your for yourself, you can't be worried about what anyone else thinks.

Taking ownership of your health means letting go of fearing judgment. You get to make the choices that are best for you - no matter what!

What do you think? Is this something you would try? Or did you at least get a kick out of it? :)

With love,

P.S. What's your favorite trick to stop overeating? Leave a comment below and share with us!

What's your favorite Netflix series?

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If you’re anything like me, you love to relax after a long day. After all, it’s important to unplug and unwind!

Some of my favorite ways to end the day are curling up with a book, chatting with a friend, or watching a really good show.

That being said, I’m writing to you because I’m almost finished with one of my favorite shows, White Collar. If you haven’t seen it, watch it. It’s soooo good. It’s a great way to end your day, especially if you have a crush on Matt Bomer (and who doesn't??).

Now that I’m almost done, I want to line up another great series that I can cuddle up in the evenings and watch.

Can you help?

Share your recommendations in the comments below!

Thanks SO MUCH! 

With love,

P.S. We all deserve a good break from our day sometimes, and Netflix is one for me. Thanks again... I really appreciate your tips!! 

What's for Brunch? Try This Delicious Mushroom Quiche

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I've always had a thing for quiche. 

I remember when I was in grade school we used to have these delicious mini-quiches that I would pop in the microwave and top with salsa for an after-school snack.

These days, I opt for a more gourmet version. A homemade crust is a bit more time-intensive, but totally worth it. Totally.

Mushroom Quiche
(Serves 6 – 8)

For Crust:
1 c. whole wheat flour
1/2 t. salt
1/3 c. chilled butter, cut in small pieces
3 – 6 T. ice water

For Filling:
2 T. evoo
1 onion, diced
1 garlic, minced
1 lb. mushrooms
¼ t. dried thyme
4 eggs
6 oz. Swiss or gruyere, shredded
1/3 c. cream
¾ t. salt
Pepper, to taste

For crust:
1. Combine flour and salt. Grate frozen butter or cut in butter with pastry cutter to coarse sand. Add water and form ball. Process in cuisinart.
2. Roll out evenly on floured surface. Place in pie pan and turn edges under. Place in fridge.

For filling:
1. Preheat oven to 375*. 
2. Heat pan med-hi. Add evoo and onions. Add garlic. Add mushrooms. Salt well (to taste). Cook until mushrooms liquid is absorbed. Add thyme. Cool.
3. In separate bowl, whip eggs and combine cheese, cream, salt, and pepper. Combine with mushroom mixture and pour in pie shell. 
4. Bake 45 – 50 minutes or until done. 

Bon appétit! 

Learn to make a super delicious, heart-healthy breakfast for the whole family

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I was so delighted when I came across this heart-healthy recipe for waffles (adapted from www.cookieandkate.com).

Not only are these good for your heart and gluten-free - they're also decadently delicious! I love having a waffle with a dab of greek yogurt, fresh fruit, a side of bacon, and a fresh cup of coffee.


Oat Waffles
(Serves 6)

1 ½ cups oat flour (certified gluten-free if necessary)
½ t. baking powder
½ t. sea salt
Pinch of cinnamon
¾ c. almond milk (I use Orgain for added protein)
5 T. butter, melted
2 eggs
2 T. maple syrup
1 t. vanilla extract

1. In a mixing bowl, whisk together the dry ingredients: oat flour, baking powder, salt, and cinnamon.
2. In another bowl, whisk together the wet ingredients: milk, melted butter, eggs, maple syrup, and vanilla extract. 
3. Pour the wet ingredients into the dry ingredients and stir until combined. Let batter rest for 10 minutes (so the oat flour has time to soak up some of the moisture).
4. Plug in your waffle iron to preheat.
5. Pour batter onto the heated waffle iron and cook until golden brown.

Bon appétit!

California-Inspired Breakfast Tacos With Avocado

You've heard of the breakfast burrito... now it's time for the breakfast taco!

Inspired by an absolutely delicious baja fish taco on my recent trip to San Diego, I decided to make a breakfast taco the morning I got home. 

These babies take less than 10 minutes to prepare and are fresh, crisp, and to-die-for delicious.

2 corn tortillas
2 eggs
Sea salt
1/4 c. red cabbage, chiffonade
1/4 c. salsa
1/4 avocado

1. Heat tortillas in a pan on medium heat (optional, spray with oil and sprinkle with sea salt). Remove from pan and fold in half to create a taco shell.
2. Whisk eggs, add sea salt to taste, and scramble in the pan.
3. Assemble tacos with egg, red cabbage, salsa, and avocado.

Bon appétit!

I Couldn't See the Beauty in This...

This might sound crazy to you… but I was really disappointment by my trip to Hawaii.

At first.

You see, I had been to Oahu before and I vividly remember the beautiful sandy beaches, water so warm it felt like the world’s largest bath (even at night!), and the calm and serenity of the island.

And that’s what I was expecting on my trip to the Big Island. But instead, I got this… 

Whaaaa? Cue the questions: "What is she complaining about? Is she crazy? This is gorgeous!!"

Yes, I know. Totally crazy.

The thing is, I couldn't see the beauty in Hawaii because I was expecting Oahu.

Hawaii is raw and powerful (not calm and serene), the beach at our place was rocky lava (not smooth and sandy), the water was tepid at best...  

It's not that Hawaii wasn't gorgeous and spectacular... it's that it wasn't was I was expecting.

Have you ever felt let down by your expectations? Have you ever missed the beauty of your own journey because you thought it would look different?

I get it.

Maybe you're frustrated because your husband can lose weight at the drop of a hat - so why can't you? Or maybe you're disappointed because you slipped off track - again. 

Whatever your situation, you can flip it in an instant. It's all in your MINDSET.

It took me a while, but once I was able to let go of my expectations, I was finally able to see the beauty in Hawaii. As I connected to the raw beauty of the island and the power of the island, I started to feel it within myself. And I started to fall in love with the island.

So instead of pining for someone else's journey, how can you appreciate your own? Instead of seeing all the ways you've "failed," how can you see your wins?

One of the most powerful transformations my clients experience is in shifting their mindset.

Once they're able to let go of expectations, appreciate where they're at, and see the successes along the way, everything changes. EVERYTHING. And that's when the weight comes off. 

Recently, one of my clients shared that it was hard at first to not see the immediate changes that you get in a "quick fix" diet, but things have now shifted for her in such a deep and profound way and the weight is coming off without even trying - she's so excited she wants to shout from the rooftop and share this with the world!

She said she's done so many things before, but "this is different - this is real." 

Want to be able to lose weight without "trying"? Let's talk. Click here to book a complimentary Weight Loss Breakthrough Session with me for YOUR breakthrough NOW!

With love,

P.S. If you'd like to release the weight for good and from the inside out... book a session with me TODAY.

Chicken and Spring Greens Gratin

I'm back from Hawaii (which was an incredible experience I'll be sharing about next week) and continuing my travels in Bend, OR! This month is full of travel and adventure :).

Being on-the-go, it's always great to have some one-dish recipes in your back pocket. 

One of my favorites is this Chicken and Spring Greens Gratin that's super healthy and delicious. It's perfect to slice individual servings to keep in the fridge or freezer for an instant meal when you're short on time!

Bon appétit!


1 c. whole grain (quinoa, brown rice, etc.)
2 c. water
1 T. + ½ t. sea salt
4 pastured eggs
1 T. extra virgin olive oil
¼ red onion, diced
Pepper, to taste
1 bunch Swiss chard (or other greens), chopped
4 oz. cheese, grated
18 oz. cooked chicken breast, cut or shredded


1. Cook grain, water, and 1 T. sea salt in a rice cooker, or stovetop according to directions.
2. Preheat oven to 375 F.
3. In a large bowl, whisk together eggs, oil, onion, ½ t. sea salt, and pepper.
4. Add chard, cheese, chicken, and cooked grain to the bowl. Mix until combined.
5. Pour into a prepared baking dish and bake for 25 – 35 min. or until gratin is set and top is golden brown.

Mixed Greens With Apple, Walnuts, and Blue Cheese

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Yesterday, when I asked my mom what she wanted for her birthday dinner, she requested a salad.

But not just any salad... one of my "special salads." 

It seems to be a favorite every time I visit family for dinner. Out of all the dishes I've ever made, it's my most popular request!

And the great thing is, it's healthy, it's versatile, it's delicious, and it's so easy! 

I don't believe in "cheat days." I believe that ALL of your meals should be delicious. In order to have a healthy, sustainable lifestyle, you have to love what you eat. 

I've decided to let you in on the recipe so you can enjoy it, too...

Here's to a healthy, delicious life!

With love,

Mixed Greens With Apple, Walnuts, and Blue Cheese
(Serves 4)

8 c. lettuce
1 apple, sliced
4 T. freshly toasted walnuts
8 oz. grass-fed beef or lamb, or roast organic chicken or turkey (optional)
4 oz. blue cheese
1 T. vinaigrette (recipe below)

Add lettuce, apple, nuts, protein, and blue cheese to bowl and toss with vinaigrette.

Ingredients for Vinaigrette
4 T. evoo
4 T. vinegar (apple cider, balsamic, etc.)    
1 clove garlic, minced
1 t. Dijon mustard
Pinch sea salt

Instructions for Vinaigrette
1. Whisk all ingredients together.

Bon appétit!