December 28, 2018

As a health coach I’m not big on New Year’s Resolutions. I think people come too hard out of the gate on January 1st without setting themselves up for success with support and realistic expectations. Eating healthy, losing weight, and saving money are all great goals, but without good planning lead to disappointment and quitting. In 2017, only 9% of people completed their resolutions, the rest of us forgot what they were!

I do like the idea of having a theme for the next season of life.  I’ve already been working on this one for the tail end of 2018, so it’s not a difficult one for me to continue.  I also love that this theme is not set to the year, but instead set to a season of my life.

For now, I am prioritizing joy. I am choosing to say yes to things that bring me joy and fill me up and say no to things that no longer add to my life.

Here are a few things I’m loving doing:

- Switching up my gym to something new and fun

- Watching more movies that make me laugh

- Giving myself permis...

December 20, 2017

Each year just as the holidays roll in I find myself bouncing between feeling joyful and blah. It’s a feeling where I don’t feel like myself and simple life tasks take a lot of extra energy. I am one of many people who struggles with SAD or Seasonal Affective Disorder.  According to American Family Physician (, 4 to 6 percent of people may have winter depression while another 10 to 20 percent may have SAD. It is more common in people who live up north compared to those in the south. I live in Nevada, one of the sunniest states in the country, and find myself extremely sensitive when I don’t get enough sun.

During the season when sun is more limited, I implement a few things to support my body. It’s taken me a while to figure out what helps me the most, so I’m sharing this with you ,hoping it will also help you to explore what works for your body.

  1. I choose to be gentle with myself and recognize how I am feeling is probably a chemical reaction inside of me.  This alone helps m...

December 2, 2017

This time of year can be especially challenging if you have a restricted diet that you follow. There are more parties, potlucks, and social events around food this time of year than any other time of year. For any event that you are invited to I have a few key tricks that I do to make it so I can get by without falling off my food plan or getting sick.

  1. Eat before you go. Always eat a good meal before you go to a gathering, even if the party is a dinner party. You are never sure of what the host will have so this is the best bet (unless you talk to them beforehand and form a plan in your head of what you will be able to consume). If you show up hungry you will be more tempted to eat something that does not benefit your body and may have ramifications for weeks if you have a bad reaction.

  2. Bring something you can eat. I really enjoy bringing bacon wrapped dates or a veggie platter when we go to events. This way, while everyone else is munching on snacks I am guaranteed to have at...

November 22, 2017

So often I talk to people who say I fell off the wagon with my eating. Or I’m having a hard time sticking to my diet. I’ve been eating modified Paleo for a few years and I used to share the same struggles. Not eating is not an option for me and neither is falling off the wagon. I have found the key to keeping my autoimmune symptoms to a minimum is eating really well. But how do I stick to such hard rules? I meal plan!

When I first started my elimination diet, before meal planning, I found myself regularly getting very hangry (hungry + angry) and unable to make good food choices for my body. I’d be in a parking lot crying because I didn’t know what to do and I suddenly didn’t feel safe to drive home. I had really bad blood sugar issues and needed to eat frequently but wasn’t good at keeping snacks with me. Originally, I thought I could wing my elimination diet. I would think, “Today I’ll wake up and have veggie hash with homemade sausage, then I’ll eat leftovers in the fridge for lunch a...

November 18, 2017

Looking for an allergy friendly recipe that everyone will love? This pumpkin pie is a crowd pleaser around the Thanksgiving table.

October 26, 2017

Are you interested in hiring a health coach but don't know what to expect? You've come to the right place.

Before you hire a coach, you may ask to have a phone call to them to determine if you are a good candidate for coaching. This phone call is usually free and helps to determine if your personalities click, but it also determines if you are ready to make changes in your life. You will discuss your goals and what you'd like to change about your health. Identifying that you want to make a change is the first step and being willing to take action is where the rubber meets the road. Until you are ready to put action behind your goals, you are not ready to work with a coach. You don’t have to know what the action is or how, but you do need to be willing and able to take a step forward. Many people decide they want to lose weight, but are you willing to change what you eat or how you eat?

From there, you can decide how much support you are are looking for from your coach and purchase t...

October 18, 2017

Did you know that your body is a lot smarter than you think?

I have always been a person who listened to my gut, but I haven’t always been good at paying attention to what messages my body was telling me.  Did you know that gas, bloating, pain, fatigue, or indigestion after a meal is not normal? Well, they actually are normal because that a majority of people experience them on a regular basis. But they aren’t normal, meaning our bodies are trying to tell us something is not right when we have one of those reactions.

As a culture we are so used to popping antacids after every meal or getting sleepy after we eat pasta, bread or potatoes.

It wasn’t until I did an elimination diet that I learned what foods my body was reacting to. There are different levels of elimination diets; the basic one is removing one food source (gluten or dairy) for 4-6 weeks and paying attention to if you feel any different when you add it in. The next level of elimination diet would be Whole30 or a similar food pl...

October 10, 2017

Are you frustrated with the current state of your health and ready to do something to feel better? Were medications prescribed for you, but it only feels like a band-aid, instead of getting to the root of your health issues? Are you working with a Functional Medicine practitioner, but need more 1:1 support to help you be successful with their program? Do you wish you had the tools to better self-manage your chronic illness or autoimmune disease?

If you said yes to any of the above questions, a Functional Medicine Certified Health Coach might be just the thing you need.

When you work with a coach you have a supportive and compassionate person who is on your team and will help you succeed. This person is educated about the impact of stress, genetics, physical movement, sleep, food, hydration, relationships, environment and digestion on health conditions. Your coach will help you break down your long term goals into small achievable pieces that will help you put one foot in front of the oth...

September 30, 2017

October is here. The air is crisp, school is back in session, women are starting to wear boots and men are pulling out their plaid. Pumpkin spiced latte season is here and many people are rejoicing.

While those things are nice, the transition from summer to fall can be a challenging time of year, especially for those with autoimmune conditions. I’m not sure of the science or reason behind it, but I think it's probably due to cooler temps and less daylight. With this transition into fall, I’m kicking off three-week self-care practice. Over the next 21 days I challenge us to slow down and spend a few minutes each day focusing self-care.

Because self-care is different for everyone I've compiled a list of ideas you can do. You can repeat ones that make you feel really good or try a new one each day. I'm going to be using #3weeksofselfcare on Facebook and Instagram. You are welcome to follow along or post your own journey. My hope is this self-care practice will help you activate your resilie...

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