Have you ever tried avoiding certain foods as a way to meet your health goals? Are your health goals only centered around weight loss? A common pattern I see with my health coaching clients is being stuck in the restrict and binge cycle. Here is how this plays out: Removing food such as carbohydrates in the pursuit of weight loss Lasts for a few days, or maybe even a few weeks, until eventually the carb cravings become so strong and you cave and eat carbs at a family dinner or when your partner brings home carbohydrates you’ve been keeping out of the house. You end up eating more servin ..read more

Believe me when I say that the most important marketing strategy for owning your own online business as a Health Coach is your email list. YUP. Not social media. Surprised? Let me tell you why… While social media serves an important purpose in growing your audience and business reach for your brand, it has one BIG limitation: you don’t “own” your audience. If Instagram or TikTok shut down tomorrow, you can say goodbye to your followers. You’d have no way to connect with them. On the other hand, when someone joins your email list, you “own” that relationship. AND with the ever-changing algorit ..read more

Made with a blend of oat flour and gluten free flour, these tangy and fluffy muffins are bursting with blueberries and guaranteed to make your morning that much better. This recipe will make 9 bakery style muffins or 12 snack muffins. If you do bakery style you’ll get that nice crack at the top which is oh so satisfying. Here’s how you can DO IT? 1 cup Gluten Free Flour blend  1 cup oat flour (made by blending rolled oats) 1/2 cup raw cane sugar  1/2 teaspoon salt 2.5 teaspoons baking powder 3/4 cup cashew milk or almond milk juice and zest from one meyer lemon 1 egg 1/3 cup oil (I ..read more

Hey there! You have arrived at this blog post because you are currently in the cycle of binge and restriction. Or maybe you landed here to discover if you are engaging in bingeing. To help answer this question, my blog post on the difference between binges and emotional eating will help. Regardless, you are looking for answers. You are looking for healing. And you are looking to stop the cycle of bingeing that you likely feel shameful for, but can’t seem to end. Let’s start with the first step in your journey to end restriction. Repeat after me: “I AM NOT A BINGER. I AM A RESTRICTER.” Say it ..read more

During quarantine this spring, most of us began to bake to pass the time and soothe our anxiety over an uncertain future. Banana bread became the most popular item to bake, and rightfully so with its fluffy texture and sweet taste. Then when fall and the holiday season came around, baking shifted towards everything pumpkin and gingerbread. Thankfully I am still having a craving for banana bread, and I hope you are too. Because I feel there is still a very special place for this classic loaf. It’s been a stressful year, and therefore any banana bread baked in 2020 deserves chocolate chips. And ..read more

The temperatures are officially starting to drop and it’s time for everything pumpkin spice. I know, I know… pumpkin spice may be a little overplayed this fall and winter according to some, but just wait until you try this bowl for yourself! I promise you will be boarding the pumpkin train and embracing the seasonal goodness when you have this. This bowl of oats is nourishing, grounding and absolutely delicious! It is also so easy to make with just a few simple ingredients that you have on hand in your pantry. Here is how you can make this for yourself, and enjoy a warm breakfast and celebrat ..read more

If there is one thing I have been cooking more of during this uncertain time it has been comfort food. More specifically, my childhood favorites. There is something about the nostalgia of a childhood favorite that is so comforting. When my family took road trips when we were younger, we used to stop at Burger King and I would always get the chicken tenders. They were my absolute favorite. Now that I am older, I wanted to recreate them. Enter this delicious and healthy version of my childhood favorite. I am so happy I discovered Open Nature® products that are available exclusively in my area a ..read more

I am originally from California so I like eating my tacos with melted cheese. It’s definitely a thing, versus eating traditional street tacos that are just the meat, onions and cilantro. And when you don’t feel like eating meat, cheese is a great substitute with your beans of choice for extra protein. I actually had a debate the other night on what the difference between tacos and quesadillas are. Like if there is melted cheese is it automatically a quesadilla? If you add beans is it automatically a taco? Does how you hold it or prepare it matter? Apparently so! And if you want to go down a G ..read more

This is a sponsored post written by me on behalf of Albertsons and Safeway. All opinions are 100% my own. The best way to celebrate the end of the summer, in my opinion, is to soak up the last rays of sunshine and warm weather with a creamy and rich smoothie using late summer fruit. Strawberries are forever my favorite to use in smoothies, and when you combine them with thick Greek yogurt and bananas the result is amazing. I love using yogurt in smoothies for added protein without having to use protein powder. By doing so you are reserving the full flavor of the fruit without overwhelming it ..read more

Raise your hand if you used to get Chinese take out growing up. Ok sure, I won’t actually see you raising your hand, but I am guessing that most of you reading this raised your hand. As children of the 90s with parents who worked, or equally exhausted stay at home parents, it is likely that they succumbed to pizza or Chinese take out every once in a while. Or late night in college, as I did many times. My favorite dish was always the kung pao chicken. Perfectly spiced and sticky. I always went for the white rice and scooped up extra sauce for each bite. I wanted to recreate this childhood and ..read more