weight loss healthy eating goals nutrition

Learning to Embrace the Process

Have you ever found yourself disappointed with a perfectly productive week simply because you didn’t cross off every item on your never-ending to-do list? Or maybe you lost 6 pounds as a result of completing the Whole30, only to be disappointed because you had a goal of losing 10.  Or perhaps you abandoned your gym routine because you committed to getting in 5 weekly sweat sessions but you only found yourself showing up 3 times a week. Maybe your scenario is slightly different, but I think we have all been in a similar situation. 

Have you ever wondered why we are disappointed? After all, we were productive, we did lose weight, and we were showing up to the gym.  I mean, aren’t these all really great things? Of course they are! So, what is the deal?

Read More

My 10 Favorite Guilt-Free Snacks

Anyone who has ever cleaned up their diet knows that finding snack alternatives can be a challenge.   ESPECIALLY in the beginning.  I get the “What can I snack on?” question a lot when clients are ready to ditch the sugar and processed food but also want to be prepared for when hunger hits.  Although snack cravings tend to decrease dramatically once blood sugar is regulated, this can take some time.  In case you find yourself struggling to find snack options, I thought I would share my top 10 clean snack foods.  Added bonus, these are super quick and only require a few ingredients.

1. Hard Boiled Eggs with Primal Kitchen Chipotle Mayo

Whip up a batch of eggs on Sunday afternoon and slather a nice spoonful of PK mayo over a couple for some added healthy fat.

2. Dill Pickles

It doesn’t get much easier than this. There is something so satisfying about the salty crunch of a dill pickle (or two).

3. Sriracha Chicken EPIC Bars

I like to have a healthy paleo-friendly protein bar stuffed away in my purse or laptop bag and these seem to hit the spot.

4. Guacamole with Sliced Radish

Read More

Plan to Crush Your 2019 Goals

With 2019 right around the corner, many of us have likely spent some time reflecting on 2018 and thinking about the year to come.  With goal setting season upon us, I wanted to share a few thoughts to keep in mind when preparing to crush your 2019 goals.

Start with something only slightly out of your reach 

Making a change doesn’t mean that it has to be life-changing from the get-go.  Start small.  Don’t make it too difficult.  It has been documented that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.  Think – not too hard, not too easy, but just right!  For example, if meal planning is on your list of things to implement this year, don’t go from 0 to 100 with your planning.  If this is something new for you, start with committing to planning out two days a week and increasing once you are consistently meeting your goal.  This way you stay within your peak motivation sweet spot and will be a meal plan pro by the end of the year.

Read More

Tips for Surviving this Holiday Season


With the Holiday season upon us we are entering one of the most wonderful times of the year (they wrote a song about it for a reason).  Between the get togethers with family and friends, Christmas music, time off from work, and watching Christmas Vacation on repeat, there is certainly something to be said for these two special months of the year.  However, with the all the good things to look forward to, the Holiday season inevitability brings up some feelings of anxiety around staying on track with your health goals during this extended time of celebration.  If this resonates with you, don’t worry, you certainly aren’t alone.   To help keep those anxious feelings at bay, I have a few tricks to help you stay on track during this Holiday season.

Don’t be afraid to Host

When planning your Holiday get togethers this season, think about doing the hosting. As the host, you are in control and can plan the majority of the meal around nutrient dense, whole food, that not only tastes great but is also nourishing to your body.  You will walk away from the celebration guilt-free and your guests will find your commitment to your health goals inspiring.

Focus on the Protein

Any time you see a Holiday spread in a magazine, the bird is always the focal point of the meal. However, in reality, we tend to load our plate with the starchy carbs when we are eating these celebratory meals.  Protein is the most satisfying of the macronutrients, so give the bird the attention it deserves and enjoy a healthy portion of organic, roasted turkey when making your plate.  The protein will help you avoid over-indulging on the often times less healthy side dishes.

Read More