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. 🙂

50-goals-2 Continue reading

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

15 Effortless Ways to Start Improving Your Wellbeing Today

Are you just starting out on a quest for better health and wellness?  If so, you might be struggling to figure out where to begin. It can be overwhelming to make sense of all the information out there about how to live a healthy life.

The good news is that you don’t need to have it all figured out before starting.  There are many simple things you can do that will make a difference.  And with each small step you take, you’ll gain confidence to keep moving forward.

Here are 15 effortless ways to get started right now: Continue reading

Stay Connected to Your Health and Fitness Goals with Fitlandia

I know the summer months come with sunshine and hectic schedules with the kids out of school, vacations planned, and longer days packed with activities. Fitlandia® can help you stay connected to your health and fitness goals with their holistic fitness solution including:
  • Mind Zoning™ audio recordings to bring in peace and motivation to make time for yourself.
  • Nutritional support so you know exactly what to eat each day to support your goals.
  • An online exercise platform so you can sneak in those workouts at home when you’re short on time.
  • A Community support forum, moderated by nutritional therapists so you can get inspiration, motivation, and answers to overcome any obstacle!

Join Fitlandians around the world today with a FREE, 14-day trial!

Also be sure to check out the Summer Wellness Webinar Series!  Here’s what coming up:

7/26: Ancestral Eating 101: The History of Food
How has our food changed since our ancestors first walked the Earth? Understanding our food history is critical to applying the most sound nutritional advice today so that you can make the healthiest choices. We’ll explore the cpncenpts of ancetral eating and its ability to support your health goals.  -Joel Wasmann, Nutritional Therapist

8/2: The Anatomy of a Craving
Struggling with massive sugar, alcohol, salt, fat and refined carb cravings? There are real, physiological effects these foods have on hormones that drive cravings. In addition, fluctuations in blood sugar can contribute to cravings, as well making it all one big, vicious cycle. We’ll provide a simple, step-by-step process to ease your cravings and give your body a break to support your health and fitness goals.  -Dr. Jerome Craig, Functional Medicine Practitioner

8/9: Connecting with Intuition for Your Best Health
Nobody knows your body like you do. We have Certified Hypnotherpist, Iris Higgins joinining us to teach you how to develop your intuition to be your own best health advocate. After our Q&A, Iris will lead us all in a guided meditation to help us discover our own, powerful intuition we can tap into any time.  -Iris Higgins, Certified Hypnotherapist

8/16: Why Do I Stuff Myself?
Most of us have experienced the phenomenon of “stuffing ourselves” with food. Those times when you absolutely know you’ve taken in enough fuel for energy, but have moved into what seems to be an uncontrollable binge. Looking beyond the food, what might we really be stuffing? What actions can we take to discontinue the binge and reveal the possible hidden reasons behind it. Life coach and fitness instructor, Vonie Kalich will walks us through the possible reasons why and how to overcome this pattern.

Click here to register!


**I wholeheartedly believe in the mission of Fitlandia, and I’m proud to be one of their expert practitioners.

6 Free Apps for Meditation

meditation-1287207The news is filled lately with reports of the extensive benefits of meditation for both physical and mental health.  If you’d like to try it (and I recommend that you do!) but you’re not sure how to start, look no further!  There are lots of great resources out there, and many are free.  In addition, some of them can be right at your fingertips by simply downloading an app to your phone.  Here’s a list of 6 apps to check out: Continue reading