Being healthy doesn’t have to be hard.


When was the last time you received the personal attention you deserve and talked with someone about your health?

 

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It’s rare for anyone to get an hour to explore their family's wellness goals with a trained professional. As a Health Coach, I create a supportive environment that enables you to articulate and achieve you and your family's goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifestyle that works best for you.





Most approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find the changes collectively create a much larger impact than they originally expected. We work on what you want to improve, and within the circumstances of your unique situation.


 

No one diet works for everyone.


I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.


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Fast and Simple Salad Bar Dinner

I stumbled on the idea of a salad bar when my kids were really little, BUT then I moved on to bigger and brighter things. The salad bar concept was left behind UNTIL over Winter Break! I rediscovered the salad bar, and fell completely head over heels for it again. It's on the once a week rotation, and everyone in my family loves it.

It's just a salad- what's the big deal? It's totally not just a salad. When I set up a salad bar night, I put different sized bowls of 1-2 choices of the following categories:

Greens 
There’s the usual like romaine and spinach, but you can also add in kale, red or green lettuce or get fancy and add frisee to the mix!

Roasted Veg 
I LOVE roasted veggies in my salads. Some of my favorites are butternut squash, broccoli, sweet potatoes and baby red potatoes.

Chopped veggies 
I’m on a total jicama kick (as are my kids), but you could chop up great additions like carrots, broccoli, snap peas, etc.

Protein 
My other favorite addition to salads is toasted chickpeas, but for protein you could have any type of beans, toasted nuts and seeds, tofu or tempeh, hard boiled eggs, grilled chicken or salmon.

Grains
Sometimes I add a bowl of rice, quinoa or millet to the mix. It adds interest and texture to the salad, and sometimes my girls just have a bowl of that on the side.

Extras (my favorite category)
This is where you really get to step outside the box. Add different types of cheeses, fruits, fresh herbs or spices, homemade croutons or even maple glazed walnuts 

Dressings 
Lately I’ve been trying to make a few more homemade dressings than just putting vinegar and olive oil on the table. We’ve tried pesto, salsas, an amazing Maple Tahini Dressing, as well as an Avocado-Cilantro Dressing.

Now tell me, is that JUST a salad?! It’s so much more than just a bowl of greens. Besides that, there are so many great benefits to a salad bar dinner. These are a few of the reasons they’ve made the once a week rotation:

  • Simple and Fast
  • I can use up leftovers or whatever’s in the fridge
  • It’s different every time
  • My kids can customize their salads
  • It adds a fun factor to dinner
  • It creates a pressure-free “try it” experience
  • It’s a conversation starter
  • It’s a bowl of power packed nutrients


Beginner's Tip: For the first few times, you could probably have some good bread on the side or even grilled cheese sammies just in case there’s some resistance.

Try it out at your house and let me know how it goes. Your whole world could change, knowing that one night a week will be an easy breezy salad bar and not following some complicated recipe for a meal that only half your family likes.

Buddha Bowls for Zen, Peace & Happiness

Since I completed the whirlwind of my professional plant-based certification with Rouxbe, I’ve been re-inspired and motivated to integrate some new techniques and strategies into my weekly meal plan. One of the newest members to the show is the Buddha Bowl!

A Buddha Bowl is a mix of veggies, greens, grains, nuts, meats, and cheeses…it takes the concept of a burrito bowl around the world. I absolutely LOVE them because they’re healthy, my kids have approved them (!), I can plan for them once a week without it being redundant, I can mix it up with anything I have in my pantry or fridge, everybody gets to customize their own bowl…should I keep going?!

So, here’s how it works. Pick one item from each of the following categories and you’re on your way to a zen meal!

· Protein

Beans, lentils, tofu, hard-boiled egg, chicken or other meats

· Grains, Starchy Vegetables or Pasta

Quinoa, Brown Rice, Millet, Barley, roasted squash or sweet potatoes

· Greens

Spinach, kale, collards, or sprouts

· Non-starchy Veg or non-sweet fruits

Asparagus, Broccoli, shrooms, jicama, peas, bell peppers, tomatoes or zuchini

· Fresh Herbs & Spices or Toppings

Basil, Mint, cilantro, parsley, nuts, seeds, nutritional yeast, or spice blends

· Dressing or Condiments

Pickles, pesto, salsa, your choice of dressing, hot sauce or tamari

It’s just a meal in a bowl, BUT I believe its pure genius will transform the Zen, peace and happiness of the world!

Decadent Tahini Sauce
Use as a dressing, a sauce, or a dip!

1/4 c. tahini
1 T. maple syrup
1/2 lemon juiced
soy sauce or tamari to taste (optional) 
cayenne to taste (optional)
Add warm water to create desired consistency

Mix all ingredients together in a bowl or jar. Add more water after refrigerated to thin out.



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