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Happy New Year!! I have a feeling that 2016 is going to be a fantastic year. Being healthy and feeling great will help make that come true! I’m not big on New Year’s Resolutions because most of the time we don’t stick to them and then we are disappointed in ourselves. So this year, instead of BIG hard to reach goals, try making some really simple, small changes that will greatly benefit your health in the long run.

Drink More Water. The kind of water you drink is so important too. Invest in a good filter at home and take water with you in glass or stainless steel bottles. Tap water is full of chemicals, pharmaceuticals and chlorine. Plastic water bottles can leach chemicals into the water. Plus, they are an absolute nightmare for the environment. I take a big water bottle (or 2!) with me everywhere I go. Make water your main beverage in 2016.

Take a Probiotic Daily. Most people have some kind of digestive issues – bloating, gas, diarrhea, constipation, acid reflux…These are not normal and it is important to figure out what is causing them and get rid of them for good. Many things can disrupt the good bacteria in our gut such as pesticides, chlorine, BPA, toxic skin care products and cleaning products, over the counter medications, pharmaceuticals and stress. It is important to avoid these things as much as possible and to add good bacteria back into our gut. That is what probiotics do. A large part of your immune system is located in your gut, so let’s keep that gut healthy!

Make Sleep a Priority. Most people that I work with or talk to have sleep problems – trouble falling asleep, trouble going back to sleep or just not sleeping long enough. Not getting enough good quality sleep is linked to so many issues such as gaining weight or trouble losing weight, stress, poor diet choices, excess caffeine consumption, negative mood, lack of concentration and lower immune function. All of these things can eventually lead to health problems. 

Here are some helpful tips: Read a book for an hour before bed instead of watching tv or being on your phone or computer, practice deep breathing and/or stretching before bed, take an epsom salt bath with lavender essential oil, drink a mug of herbal tea specifically blended for better sleep, avoid eating and drinking alcohol several hours before bedtime, don’t have any caffeine after lunchtime and keep your bedroom super cool.

Aim for 8 hours every night. Sleeping is the bomb. It is my favorite healthy habit. I hope you can learn to love it again!

Cut Back on Sugar. Way Back. Most Americans are consuming so much more sugar than they realize. Many foods that are considered “healthy” such as cereal, yogurt, salad dressing, protein bars and smoothies most likely have large amounts of added sugar. The food companies purposely add tons of it to make your taste buds get used to that much sugar and crave more. Read labels and avoid foods with added sugar or artificial sweeteners. Better yet, avoid most processed foods.

Switch to Organic Coffee. And only drink one cup. Coffee beans are one of the most heavily sprayed crops in the world and it is something that most of us consume regularly. Try and find a great local company that uses organic fair trade beans and support them. It will be more expensive but that is even more reason to only drink one delicious perfect cup. Quality over quantity!

Cook Most Meals at Home. Eating in restaurants is not only expensive but most food is full of sugar, salt, trans fats and loads of empty calories. Give your family the gift of good health this year and learn to cook simple, delicious meals that everyone will love.

If you have any questions about how to incorporate any of these changes into your life this year, let me know! I’m here to help.

I hope you have a HAPPY, HEALTHY 2016!



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Yippee! The Holidays are here!  I get so excited about parties and dinners and spending time with friends and family. (and eggnog martinis!) But, I also want to continue to feel my best. An overindulgence here and there does not bother me but a month of them can leave us all feeling very bloated and sluggish. I want to share some of my favorite tips for making it through the holidays without feeling terrible and still having a BLAST!

WATER WATER WATER! Each morning, right after you wake up, drink a large glass of water before you have anything else. We are more likely to get dehydrated during the holidays so drink plenty of water all day as well. I drink a glass of warm or room temperature water with ½ lemon squeezed in and a sprinkle of cayenne pepper every morning. The lemon boosts your immune system, aids your digestion and the cayenne gets your metabolism going. Getting sick during the holidays is no fun!

BREAKFAST. Make sure that you begin each day with a healthy breakfast. This is super important during the holidays when you have temptations all around. If you have something with refined carbs and sugar like a donut, bagel or cereal, you are more likely to be cranky and tired, have a sugar crash late morning and experience more cravings for the rest of the day. Choose a breakfast that has some healthy carbs, high quality protein and a little healthy fat. It will keep you satisfied much longer and help you make better choices for the rest of the day. I love to start my day with a delicious green smoothie or oatmeal with fruit and nuts. My favorite way to have oatmeal is to make overnight soaked oats – no cooking, just make up a few jars and they are ready in the morning. Some of my other favorite breakfast options are gluten free or sprouted grain toast with avocado and a fried egg on top, sautéed veggies and eggs or a brown rice cake with almond butter and sliced banana.

SOUP. I love soup! Make a big batch of soup that is heavy on vegetables at the beginning of the week and eat it for lunch or dinner several more times that week. It is so easy to make, so delicious and can be extremely light and filling. If you eat healthy homemade soup 2 or 3 nights for dinner during the week and then drink eggnog martinis on Friday, you’ll feel much better about your choices. TRUST ME, I know from experience. Two of my favorites are Creamy Butternut Squash Soup and Quinoa Vegetable Soup. Did I mention how much I love soup?!!

EAT BEFORE THE PARTY. Eat something substantial before you go to a party. I know you’ve heard this advice before but have you ever really tried it? It is awesome! You are probably in the mindset of not wanting to eat to save the calories for the party but try looking at it a different way. Eat a big salad or veggie wrap or a bowl of soup before the party and then you will be much more content to have less party food because you are not starving. It really helps!

ALCOHOL. If you drink alcohol, try drinking one glass of water between each alcoholic drink. Talk about a dramatic difference in how much alcohol you drink AND how you feel the next morning. Remind yourself you are going to do it before you get to the party or you’ll get caught up in the moment and totally forget about it. Hmmmm I might have experienced that one too. Drinking only in moderation is very important to your health and I know it is harder during this festive season!

EXERCISE. Do not give up on your exercise routine just because you are busy and it is cold outside. A brisk 30 minute walk will do wonders for your mood and stress and it will motivate you to make better choices for the rest of the day. You will sleep better at night too.

SLEEP. Many people don’t get enough quality sleep all year round but especially during the holidays. Getting enough sleep is SO important to your overall health. More important than most people realize. Make it a priority to get 7-8 hours every night. There are many things that affect sleep – some of them are things on this list! It helps to get enough exercise, reduce stress and don’t drink too much alcohol. Also, keep your bedroom very cool, stay off electronics for an hour before bed and keep your cell phone out of your bedroom while sleeping. If you use it for an alarm, please put it on airplane mode. The alarm will still work and you won’t get radiation while you sleep.

SWEETS. You are probably going to eat more sweets during the holidays which will lead you to crave more. (remember sugar is more addictive than cocaine) Have a small amount of something delicious when you are at a party but on the nights when you are home, keep it healthy. Try a cup of hot herbal tea while you are sitting by the Christmas tree. Peppermint is yummy this time of year. It is so satisfying and good for you. Choose an organic brand because tea and coffee are heavily sprayed with pesticides. Having hot tea can help you wind down and sleep better. If you want a little sweet treat to go with it, try buying dates in the produce department, take the pit out of one and spread a little almond butter in it. Tastes like candy – soooo good!

Or make healthy hot chocolate. Just put one cup of organic whole milk or almond milk in a small saucepan. Whisk in 1 tablespoon unsweetened cocoa powder, 1 tablespoon real maple syrup and 1/2 teaspoon vanilla extract. Keep whisking until well blended and hot.

Another favorite night time drink of mine is called Teeccino. It makes a tasty “Latte”. It is an herbal tea that tastes a little like coffee. I brew a cup and then put it in the blender with one teaspoon of coconut oil and one teaspoon of honey. Blend for about 30 seconds, pour into a mug and top with cinnamon. I know the oil sounds weird but it doesn’t make the coffee oily at all. It just makes it creamy and frothy. Yummy! Contrary to what you may have heard about coconut oil, it is a healthy fat that helps keep you satiated. Some other benefits include helping to balance blood sugar and hormones and helps burn fat.

Enjoy this precious time with friends and family. Cheers to Healthy Happy Holidays!


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Happy Fall! Football season is one of the best things about fall for many people. Although I’m not a big fan, (sorry don’t judge!) I do love getting in the spirit with certain foods like nachos, pizza and of course, wings. The boys in my house love it when I say I’m making football food.

We love chicken wings! I try to stay away from the sports bar wings though – deep fried, poor quality chicken and msg. Have you ever noticed how you don’t sleep well after eating restaurant wings???  Making them at home is really easy and they taste awesome!


2 pounds chicken wings (preferably organic and/or local pastured)
1/4 cup whole grain flour of your choice (I use buckwheat flour – gluten free)
1 teaspoon smoked paprika
1/2 teaspoon cayenne
1 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon black pepper
1/4 – 1/2 cup bbq sauce (I like Bone Suckin Brand)
celery sticks and carrot sticks

Preheat oven to 425.

Toss flour, smoked paprika, cayenne, garlic powder, salt and pepper in a large Ziploc bag and shake to blend. Add wings and shake again to evenly coat them.

Shake off excess flour and place wings in a single layer on a large baking pan covered in foil and then topped with parchment paper. Or use a pan with a metal rack directly on the foil if you have one.

Bake wings for 40-45 minutes, turning them once half way through cooking time. Remove from oven, brush with bbq sauce and bake for 5 more minutes. Serve with blue cheese dressing (recipe below), carrot and celery sticks.

NOTES: Look for a high quality bbq sauce. Make sure it doesn’t have high fructose corn syrup.

I don’t like to cook with my food touching foil as aluminum is linked to health issues including Alzeimer’s Disease. That is why I recommend parchment paper if cooking directly on pan.










If you want a super healthy, meat free option, this buffalo cauliflower recipe is so unique and yummy. You get the same delicious buffalo wing flavor that we all love. My husband and I had something similar at this restaurant in Park City Utah recently and I’ve been working on creating it since we got back. It was the best thing I ate the whole trip.


2 cups buttermilk
12 oz. bottle Frank’s Red Hot Sauce (reserve 3 tablespoons for serving)
1 head cauliflower, cut into florets
celery sticks and carrot sticks

Mix buttermilk and Frank’s Red Hot Sauce together in a large storage container. Add cauliflower, stir well and marinate overnight.

Preheat oven to 475.

Drain cauliflower well. Place cauliflower florets in a single layer on a large baking pan covered in foil and then topped with parchment paper. Or use a pan with a metal rack directly on the foil if you have one. Season with black pepper.

Roast for about 20 minutes, turning florets over half way through cooking time. Turn oven up to 500 and place cauliflower on top rack for 5 more minutes to brown it more. Keep an eye on it so it doesn’t burn but it is tasty with some dark brown spots on it. Serve with blue cheese dressing (recipe below), carrot and celery sticks.

Buffalo Cau









Of course both of these recipes are perfect with homemade blue cheese dressing. If you have never made your own, you do not know what you are missing. It could not be easier and tastes fantastic. Soooo much better than anything you could buy!

BLUE CHEESE DRESSING makes about 1 1/2 cups 

1/2 cup full fat organic sour cream
1/4 – 1/2 cup buttermilk, depending on how thick you like your dressing
1/2 cup crumbled blue cheese
1/2 teaspoon sea salt
1/4 teaspoon garlic powder
1 small clove garlic, minced or pressed
black pepper to taste

Mix all ingredients and refrigerate for several hours before serving.

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