Health Coach Hints: 15 Essentials for Quick, Healthy Meals


As a health coach, I’m often asked about how to eat healthy when time is limited. Believe it or not, preparing wholesome meals doesn’t have to be complicated or time-consuming. The key is stocking your kitchen with the right ingredients.  Here’s a look at 15 essential items for quick, healthy meals: Continue reading

Progress Report: 50 Goals Project


It’s been a week since I created my list of 50 goals for my 50th year, and I’m happy to say I’m off to a great start! I printed my list and posted it in my office so that I could reflect on it daily.  Then, I created some weekly goals that relate to the list.  Here’s what I have accomplished so far:

#3:  Read the biography of someone I admire.

Weekly goal:  Choose a biography to read.

Result:  I chose the biography of Malala Yousafzai, and will start reading it when I have finished my current book (Fates and Furies by Lauren Groff, if you’re curious!).

#6:  Learn the basics of a foreign language.

Weekly goal:  Spend 10 minutes each day learning Italian with the Duolingo app on my phone.

Result:  I chose to learn Italian because there is a chance I may travel to Italy this year (fingers crossed!). Thanks to the Duolingo app, I get a daily reminder.  I didn’t manage to practice every day, but I did get started!

#9:  Meditate more frequently.

Weekly goal:  Meditate after I exercise on Monday, Wednesday, and Friday, for 10 minutes.

Result:  I meditated with the Headspace app on my phone 3 times.  It felt great and was a great way to end my workouts.  10 minutes seems like the perfect amount of time for now.

#28:  Have a date day with each of my daughters.

Weekly goal:  Spend a day with my oldest daughter this week, before she returns to school.

Result:  We had a fabulous day!  We spent a day shopping, having lunch and working on a craft.  I think I may have to change this goal to plan these dates more often – once a year is definitely not enough!

#50:  Say “I love you” every day.

Weekly goal:  Say “I love you” to one person each day.

Result:  This was an easy goal because I’m fortunate to be surrounded by people that I love.  Making a point to express it felt great, and I plan to work on doing the same with people in my life that I may not think to say that to as often.

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50 Goals for my 50th Year

Having a birthday often causes us to reflect on who we are, what we have achieved and what we have yet to accomplish in our lives.  When it’s a birthday that ushers in a new decade, that tendency is even stronger.

With that in mind, in honor of my upcoming 50th birthday, I decided to create a list of 50 things that I would like to prioritize or achieve this year.  The items on the list are things that I hope will broaden my horizons, strengthen my gratitude, and make me a better person.  Like a fine wine, I would like to improve with age. 🙂

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Secret Ingredient Tuna Salad

I love tuna salad for its protein-packed simplicity.  There are many different ways to make it, but this recipe is my current favorite.

Tuna SaladThe secret ingredient?  French fried onions!  They add a little crunch and great flavor.  The ingredient list for the Trader Joe’s brand is simple:  onions, vegetable oil, and wheat flour. I try to avoid vegetable oil most of the time (I prefer nutritious oils like olive, avocado or coconut) but since a few sprinkled on top is all you need, I’m willing to make an exception for this recipe.

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How to Stick to Your Resolutions in 2017


2017 is going to be a great year.  Your resolution is to get healthy, so you bought a gym membership, new workout clothes, and a giant tub of protein powder.  You’re ready!

You arrive at the gym and circle the parking lot for 10 minutes until you finally find a spot. You hurry inside, excited for your first spin class, but quickly discover that all of the bikes are taken.  You sigh, get on the only available treadmill, and force yourself to keep moving for 40 minutes.  It’s not fun, but once you’re done, you’ve worked up a sweat.  You decide to try your protein shake, but after one sip you wish you hadn’t bought that giant tub.  It’s terrible!

After a few weeks, your attendance at the gym is dropping off, and you only sporadically remember that you even set that resolution.  You’ll work out when the gym is less crowded.  Or maybe when the weather is nicer.

Sound familiar?  This scenario is common, but there’s something you can do about it!

Here are 5 steps to take to stick to your resolutions in 2017: Continue reading