I remember when I graduated college and got my first job. I was proud of myself. I was hired right from my internship. I thought I was a big deal making big money. In reality I was barely making enough to cover my bills but those just seemed like details. I was independent and self supported! Woohoo. It was time to celebrate and what better way then buying a Laptop! A Dell fully customized laptop. That’s right! My current mom-self looks at my twenty something self going WTF. A laptop? How about a trip to Hawaii, a massage, a shopping spree…..come on! How lame can you be!

Anyways, for some reason buying a laptop seemed like the best way to celebrate my entrance into adulthood. With no credit and no savings I bought that shit anyway. I financed the crap out of it. I remember it was something ridiculous like 15% but no worries I was on a payment plan. I would get that thing paid off in no time.

True to form I diligently paid the monthly bill on-time and in full. After a couple of months I noticed that despite my payments I still owed basically what I paid for it. I was in shock. How could this be?? After closely reviewing the bill I realized that only $10 was going to the principal and the rest was going to interest.

I groaned inside. This is going to take me years to pay-off!!! Errr!! Knowing that I didn’t want to just throw money away to “interest” I quickly figured out how to pay more to the principal. I also learned a valuable lesson and that is how you spend your money matters.

This is where I learned about the POWER OF THE PAUSE. I realized once the money was spent there was no going back. I have champagne taste on a tap water budget and I realized that doesn’t work on so many levels. From that moment on every time I wanted shoes, vacation, etc. I would pause. I would take 30 seconds and ask myself. Do I really want this? Is this really going to make me happy? Is this the best use of my money? How will this affect my money in the future? Is this going to make me more stressed? - is it worth it? I would ask myself these series of questions and I would realize in the end most times that the item was a fleeting impulse and that it would cause more harm than good. When I did spend the money on an item, it quickly became my favorite thing that I owned.

And by now you are probably wondering why we are talking about shoes rather than food. So, here is my point. Using the power of the pause can be instrumental in your success. Too often we just stuff food into our mouths and make choices that we wish we didn’t make thirty-minutes after we have made them.

So I offer you the power of the pause. Before you eat take 5-10 seconds think about the following questions. (of course you can ask yourself whatever questions you want. These are the ones that help me the most)

  • Is this option in line with my goal? Will it bring me closer or farther from them?

  • Is this going to taste as good as I think it will?

  • Why am I making this choice? (this is where emotions come in - are you sad, mad, happy or glad? )

  • How will I feel about my choice after I eat this?

  • Physically how will I feel?

  • If I eat this now? What will I not eat later (#wecan’teatdessertalldayeveryday)

Does this take work and patience to try? Absolutely! Will it take you longer then 5-10 seconds at first to go through these questions? Totally. Is it worth it? Yes.

The more you stick with this the easier it will become to make the choices that you want to be making and here is the deal. The times that you answer these questions and then eat the dessert, fries, etc you will be happy with your choice and you will be able to truly enjoy it instead of feeling bad, guilty, etc. I also guarantee if you start using this technique when you do decide to treat yourself you will eat way less than you did before. You will find yourself less often at the bottom of an empty tub of ice cream or bag of potato chips.

What would your life feel like if at the end of the day you felt good about all of the choices that you made?

Would you like help learn how to harness “the power of the pause”. Contact me at

Simple tips to "healthify" your favorite meals


Consistency is the key to success and preparation is the key to consistency. How does one succeed at preparation when life is pulling you in so many directions. Work alone eats up many hours of the day. This doesn’t even include getting ready for work, getting kids ready, so on and so forth. Many of my clients start their days at 5am and end them after 6pm. Where oh where is the time for cooking, meal prep and packing food.

This article is not about changing your life but making little tweaks. We all have those meals that are fan favorites. The meals that everyone loves and you can cook in your sleep. This article is about those meals.

If at this point you are saying to yourself… what meals, then I encourage you to check out my website. I am building a resource of easy healthy recipes that take minimal time to prepare. These are meals that are easy, tasty and you can feel good about eating and serving to your family. I am far from comfortable in the kitchen. It is only in the last couple of years that I have even attempted cooking. I often cook with toddlers vying to help or begging me to stop so if I can make these so can you.

If you do have favorite meals that are easy but are a far cry from healthy this article is for you. .

  • Always double or triple the recipe: As unhealthy, ooeey or gooey your recipe is I guarantee it is better than buying to-go, fast food or pizza for lunch. When you double and triple recipes you are guaranteeing that there is enough for at least lunch the next day.

  • Pack it up: When you clean dinner distribute what is left into glassware/tupperware for the next day’s dinner and lunch. Packing for lunch is easier the next day if the meal is already portioned out so all you have to do is grab and go. Bonus points if you pack the rest of your lunch while cleaning up dinner.

  • Add More Protein: If the recipe calls for a pound of chicken add a little more. Why would you want more protein?


        • Keeps you feeling full

        • Helps build and keep the muscle you already have  (more muscle = more calories burned on the daily)

        • Helps boost your metabolism (your body burns 20 - 30 calories for every 100 calories of protein you eat)

        • You would be hard pressed to find protein stored as fat

  • Add in Veggies: Does that recipe call for one bell pepper well add in two! No veggies in the recipe, well add your favorite in. I love adding in sweet peas. This is a great way to get in your veggies especially if you could care less for them. Veggies added into pasta sauce, taco meat, etc rarely change the taste of your dish. You get all the added benefit of veggies without the feeling of having to choke them down.

        • Veggies add nutrients to your dish.

        • They add bulk to your meal. They are nutrient dense meaning that you get to eat more and feel more content at the end of meals.

  • Sneak it in: Folks get so attached to their 80/20 ground beef that they think that anything less would never taste good. Start by using 80/20 for 75% of the recipe and mix in leaner meats such at 90/10 ground beef or even ground turkey for the other 25%. I bet you do not even notice a difference in taste. My favorite meatballs these days are those that are 2/3rds ground turkey and 1/3rd ground sausage!

  • Cut the fat: I am a big fan of fat. I think that fat keeps you full, happy and prevents you from constantly reaching for food. Fat makes food tasty.  Fat is integral to happy hormones that support your thyroid, fertility and many more life essential functions. I am the first one to say that I rather have you eat real butter and throw out the fat free yogurt and ice cream. The thing is fat can be sneaky. It is easy to go over-board especially in meals. You can often pare back the cheese, oils, mayo, butter in meals without changing the taste at all.  Give it a try. If a meal calls for half a cup of cheese only add 1/4ths of a cup. I bet no one is any of the wiser.

  • Add a starch. People are terrified of carbs. They have been told that the evil carb is holding them back from success. NOT TRUE. What holds you back is the type of carbs you choose such as a  bag of potato chips which are engineered to be hyperpalatable and keep you reaching for more. Yes - this will hold you back. A fist full of rice or half a baked potato for dinner? This will keep you full, add bulk and fiber to your meal. This is also an easy side. You can throw rice on the stove top or potatoes in the oven as you prepare the rest of the meal. Cut down on meal prep by making sides that will last multiple nights.

  • Add a fruit: Whole foods = Good Foods. Who doesn’t love a side of grapes, some sliced apples or a clementine. These items take next to no time to prepare, are full of fiber, minerals and vitamins. They also make a pretty and appetizing plate.

Want more tips? Need extra help. Contact me at

What's for dinner? How to transition from the drive through to home cooked meals


How many times do you utter on the daily, what is for dinner? I used to find myself speaking these words nightly even after having my son Cooper. By the time dinner rolled around I was either too tired to cook or none of the options seemed appealing. Hence started the bad habit of grabbing something to eat or going out to eat on the daily.

This led to the second dreaded question of the day…..what’s for lunch? Often in a rush to get out the door in the morning, my lunch consisted of a mish mash of snacks or a frozen meal that I didn’t want. Both of which lead to “picking up something better” at work. I would be dead set on eating my lunch but at the moment of being offered something else I would bail. Does this story sound familiar?

With a lighter wallet, tighter pants and being tired of the daily stress of figuring out what to eat at the end of the day I resolved to do better.

Everyone will agree that weekly food preparation leads to better choices, more meals at home and greater disposable income to spend elsewhere. The problem is that people either equate weekly food prep with chicken, broccoli and rice or complicated daily cooking. I used to read cooking light religiously….and then go out to eat because the recipe list was a mile long with eighteen different steps.   

How do you go from having a drawer full of take-out menus to having a fridge full of prepared meals? The first step is to create an awareness of what you are doing. In this case start to track how many times you are eating out in a week.  Start paying attention to how you feel each time after you eat out. Tracking is simpler than you think.

On a calendar of your choice make a note each time you eat out. Be sure you are including things like coffee (unless it is black), snacks, etc. At the end of the week pull out your visual calendar of how many meals and snacks you are eating out. This weekly visual is an eye opening endeavour. Our lives our so hurried and busy that we often forget what we have done from one day to the next.

For most to-go style restaurants their goal is profits, not health. Say what you want  but in the end there are a lot shortcuts being taken to make food tastier, while adding to the bottom line. This is a recipe for less than stellar ingredients.

After you build awareness and you see a need to change you can work on a plan. I think the most integral step of the plan is making food prep fun. You may not think these two go hand in hand but they can.

The way that you make food prep fun is that you find things that you enjoy the most and make them a part of a habit that you are trying to cement. For instance do you love a good latte, obsessed with “Game of Thrones”, love pinterest or talking with friends. Make this a time where you integrate the two. For me, I love a good latte. So I make it a point to get my favorite latte when I am meal planning for the week, grocery shopping or food prepping. It gives me something to look forward to while I do something that I otherwise might not enjoy.

Seem too simple? Well maybe, but the simpler we make things in an overly complicated world the more likely you will stick with the program.  

Success is not found by making a change once in a while but by making a change and sticking with it day-after-day, week-after-week and month-after-month

Want to go from to-go menu to a full fridge.

Step 1: Start with awareness - how many times you are actually eating out and how it makes you feel.   

  • Building awareness

    • How many times do you eat out weekly?

    • How do you feel physically after eating out?

    • How does eating out make you feel mentally? Think about the stress of figuring out meals on the fly, adding one more thing to think about on the daily.

Step 2: Figure out how to make a task you might not enjoy more enjoyable so that you will want to do it.

  • What things do you like to do that could make all parts of food prep fun.  

    • Use this as a time to incorporate a treat for yourself that you otherwise wouldn't. You won't do things if they are not enjoyable so you must figure out how to merge the two.  

      • Listening to a favorite podcast

      • Watching a favorite TV show.

      • Treat yourself to your favorite coffee

      • Use it as a time to catch up with friend

Was this helpful?? Let me know how I can help more at

Flat tire.....Get Rid of the Car

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Flat Tire…..might as well get rid of the car. Would anyone ever utter this statement? Probably not. Yet any time someone hits a plateau or sticking point in their “diet” or current “plan” they want to give in, give up and throw in the towel.


This kind of mindset sabotages our opportunity for lasting success . For one, true weight loss is not linear. Being spammed on the daily with 12 week transformations has made us think that if your weight loss is not an instant and epic success then you are on the wrong road.


Ever google the former contestants that were on the Biggest Loser? More often than not they have all gained their weight back plus more. Epic and instant success often results in a bigger flounder down the road.


The second issue is that people often expect maximum results for minimal commitment. You have to ask yourself are you really following the plan set before you? Sometimes the answer is yes, meaning you might need to tweak the plan. But other times if you are really being honest with yourself you will realize you are only half heartedly following the plan. You can not expect spectacular results without consistency. Consistency does not count as one out of seven days but rather six out of seven days. This is why I preach slow and steady change. It is often difficulty for people to remain committed and consistent when they change everything at once.

Real weight loss often looks like the Rocky mountains filled with peaks and valleys. It is only over time that the general trend (aka weight) should be sloping down like a bunny hill that kids sled down.  


How do you even know if you have hit a plateau? Weights fluctuate on the daily. This can be due to the time of day you ate, inflammation from working out, drinking alcohol, increased salt intake, hydration status,  monthly cycle for women. I could go on and on as to why your daily weight has changed


You should never take your daily weight at face value. You should be tracking your weekly average. If your weekly average is trending down you are making progress. Keep on the path.


What if you do this and your weekly average is the same?  are you stuck? Should you give in and quit? If the scale is your only marker of success you may be tempted to throw in the towel or do something drastic at this point.


Here is the thing. The scale only tells a small part of the story. How does your clothes fit? Are they getting looser? I have a client whose weight has barely changed but she has had to get new clothes and her bra size changed by 4 sizes. Should she give up the path that she is on? Hells to the No. She is making progress.


Fat weighs less than muscle but muscle takes up less space. This is why when my clients come in despair about the scale that I often send them packing to try on a item of their choice that has been tight in the past.


Measurements and pictures are also another way to track progress and success.


How is your fitness? Can you run more than you could a month ago? Lift more? This is progress too!


Then there are the intangibles. These are the things that make your life better on the daily. In the end we all want to look a certain way in order to live our best lives. These intangibles are the tools to do that.


They include things such as mood, energy, restful sleep and motivation. Basically, how much do you love yourself and your life. These are the major benefits of changing habits. They are rarely thought of as progress but they are the crux to being  to do more and live more.


So after taking this all into account, if you really feel that you are at a sticking point then what should you do next?  Should you make major moves to get yourself “unstuck”. First off, I do not consider it’s a plateau unless you have been “stuck” for over two weeks.


And then and only then can we look at making changes. When you do this, do not revamp the whole program. What if you only need to make a small change to get the ball rolling again. Maybe you need to work on your stress, increase some water, or sleep a little longer.


Most people take this opportunity of being “stuck” to take an epic slash to their calories. This will not only make you miserable, it will tempt your consistency and may not even be necessary.


When I work with clients I look at the whole picture (sleep, stress, activity, etc)  and try everything else before we change calories.


I am all about making the smallest change to see results because plateaus are inevitable and will happen more than once. If you use all of your tools on the first plateau you will be stuck for good later on.


Instead make a the smallest change needed to keep the ball rolling. This can be hard to do on your own. It is hard to see the forest through the trees. This is why I advocate for hiring a coach. They remind us to be patient, to be consistent and to show us that we are actually making the progress we desire.


If you are looking for someone to hold you accountable and make the small consistent changes for lasting success contact me at at


Water, Water, Water: Why Bother?


Some people are born loving water and some people are not. I grew up in a house where caffeine was revered from diet soda to coffee to tea. If it had caffeine in it then it was in our house. I never felt the need to drink water. Sometimes in the summer as kid at gymnastics practice I would workout five to six hours in an un-airconditioned building in the heat of the afternoon and I would barely sip on my water. Each day I would diligently fill my half gallon water bottle with ice and water. Everyday I would return home with the water untouched. I never saw the importance of water and never felt the ill effects of not drinking it so I never felt the need.


I still struggle like most people to get my water in. So why bother when coffee and tea are so much tastier?


Do you have goals of running faster, lifting more or over-all just performing better in the gym? Well, you can have a decrease in performance by as much as 10%, just by being dehydrated as little as 1-2%. EEEEkkk…..Not drinking water isn’t going to take you from a 6 hour marathon to a sub four hour marathon (I wish) but it can help you get that PR you have been striving for.


Looking to drop some lbs on the scale? Your hydration status is a powerful contributor to your fat burning powers. Your liver is a fat burning power house but it can’t focus on its job of burning fat if your lacking in the water department. When you are dehydrated it has to lend its fat burning powers to helping the kidneys filter your blood.


Moody? Tired? Trouble Concentrating? When is the last time you had a swig of water? Just a 2% decrease in hydration can contribute up to 30% change in cognitive function.  When do you reach for that snickers, cake or candy…..probably when you are pissy or trying to stay awake.


I could go on and on about the powers of water but I will summarize at this. By not drinking this stuff you are sabotaging yourself. If you are working hard to improve performance, habits or weight then setting goals for how much water drink daily should be top of the list. It is a simple but not always easy habit to incorporate.


I am often asked how much water should I be drinking? I recommend drinking half your body weight in oz plus 15 - 25 oz per workout. If you are a sweaty betty or you live in a hot and humid climate you should err on drinking closer to 25 oz per sweat session.


If you are a 100lbs and you worked out once a day at noon in miami, FL you would drink 75 oz a day.


If you are barely clearing 8oz of water a day this may seem impossible. Like everything else I preach just aim to be better than yesterday. So how do you set yourself up to drink more fluids a day?


  • Track it: Nothing motivates people like tracking results. Set a goal.  Every time you drink 8oz of water track it. The closer you get to your daily goal the more motivated you will be to keep it going.


  • Water before your first coffee: Rolling out of bed searching for that burst of caffeine don’t deny yourself but challenge yourself to drink a glass of water first.


  • Drink a glass of water with or around each meal: Some folks do not do well when they drink water when they eat. It affects their digestion. If that is you aim to drink a glass of water 30 minutes after each meal.


  • Set a daily midday goal. I like to set a mid-morning goal. I aim to drink half of my water by lunch. It gives me something to shoot for. I check-in mid-day to see where I am so I can adjust my intake to reach my goals by the end of the day


  • Pair drinking water with another habit you already do frequently: Check you email drink a sip of water. Check Instagram Drink a glass of water.


  • Where is the water? Keep the water close. If you have to go searching for water and it is already a habit you do not care to complete then you are not doing yourself any favors. Preparation is key. Make it easy.


  • Know what works for you: I hate cold water and drinking water out of a glass. In order to come close to hitting my goals I drink room temperature water out of a glass bottle. Will that be your jam…. probably not, but experiment and find out what leads you to drink more throughout the day


  • Find someone or something to hold you accountable: Ever say you are going to go running at 5 am and then it rolls around and you just hit the snooze button? What if you had to meet a friend there? You would want to hit that snooze button but then you would think of your friend waiting for you and you would roll your tired butt out of bed. Now a days there is an app. For everything. The one I am currently using is Plant Nanny!


  • Make an X : Set small goals and everytime you hit that goal make an X on your calendar. Once you have acquired a couple of X’s you won’t want to break that habit.


  • How do you feel: Experiment. Nothing motivates folks to keep a habit going like seeing changes in how they look and feel. Notice the changes in mood, energy, food choices, performance on the days that you drink water versus the days that you don’t.


  • Success Breeds Success : Set small goals that you know you will easily hit. Nothing breeds success like success. Start small and then add more every other week. In a month you will be blown away with how far you have come.


Looking for help setting and meeting your goals. Reach out.


Break Free of Yo-Yo Dieting. Set yourself up for a lifetime of Success


   Arby’s. Burger King. Jerry Subs. Chili’s. Boston Market. Five Guys. This is not a list of places that you should never go but a list of places that my now husband and I ate on the regular when we first started dating.


    The progression of our relationship almost mirrors that of our food choices. People often think that they can go from zero to hero in a week. We often overestimate what we can do in a month but underestimate what we can do in a year.


    If your weekly food prep is finding the latest and greatest “to-go” food menus then do not expect to successfully eat grilled chicken and broccoli for the next month. Can you do it? For sure but for most people this will last a week before they say f*ck it and double down on the to-go meals. (p.s. I am not advocating to just eat broccoli and chicken - that sound insanely boring) 


    Currently we cook 90% of our meals at home with a heavy emphasis on lean proteins, healthy fats (avocado, olive oil, butter, eggs, dairy), and veggies and fruit. What you do not know is that this was a progression over the last fifteen years with the addition of the veggies coming in just this last year.


    After we finally decided that eating out everyday was not conducive to our wallets, waistline and health, we traded in our drive through windows for frozen meals. We were the hot pocket and frozen pizza kings. There was not a time where we didnt have a 2L bottle of diet soda by our sides or a bag of chips. Fruit? You mean fruit snacks?


    As we progressed through the continuum we started cooking and by we I mean my husband.. We were Mexican food connoisseurs making tacos, fajitas, nachos and quesadillas every week. Why Mexican food?? Well, that’s my husbands favorite. He is a creature of habit and he never EVER tires of eating the same thing day after day. To this day he could still eat mexican food every day of the week. This is his SUPERPOWER.


    I love a good Mexican dish but the reason I actually started cooking was after a year  of Mexican night every night, I was itching for a little variety . My spur for healthy living came after I found CrossFit. I swore when I started CrossFit that I would not do that “Paleo-thing”. Of course six months in I was knee deep in paleo food websites, the whole-thirty and anything that was not Mexican food.  


   It was here that I found the benefits of real whole foods. I would love to say that I ate a ton of veggies here but that would be lying. I certainly ate more “green” stuff than I did when I was a  professional taste tester at Arby’s. It wasn't until I hired a nutrition coach that I really learned that food is fuel for your body and not something that was created to work against you. I never would have gotten to this point if I forced myself to go from Arby’s to lean meats and veggies everyday of the week.


So here is my point put a different way. If you've never run a day in your life, would you sign up for a marathon tomorrow? Can you do it, yes! Likelihood of finishing, it being a success, you building an everlasting love for running? Very slim.


    Where you are and where you want to go is a process that builds upon itself overtime. Start slow. Maybe this means one veggie a week or one walk a week as you build to the next level. If you added a new habit every other week that you were able to sustain that would be 25 new habits by the end of the year. What would your life look like with 25 new habits that you were able to continue over a lifetime?


Want to make a change? Don’t know where to start? Contact me at




Do you want permanent weight-loss: Address "Why" before "What"


Detoxes. 30 day cleanses. 4 week challenges. Paleo. Whole 30. Atkins. Keto. Macros. Clean Eating. These are all tools that help people lose weight. Some with more success than others. The problem with a weight-loss “tool” is that it rarely addresses “why” you eat. Anyone can white knuckle their way through four to twelve weeks of strictly following a plan but if the “why” isn't addressed the “what” doesn’t matter. Without addressing the “why”, pizza will never stop calling your name. You will find yourself elbow deep in a bag of cheetos. That “F*CK it” moment will eventually appear


So how do you prevent this from happening. First off, I think awareness of what your current eating habits, patterns and behaviors are is key to picking a plan that is right for you. Remember, “right for you” means something that you can see yourself sticking with for at least six months. I challenge you to write down or track on an app like MyFitnessPal for a week everything you eat*. (*The only drawback I find to using MyFitnessPal is the first thing people do is that they put in how much they weigh, how tall they are and that they want to lose three pounds a week…...EKKKKKKK. MyFitnessPal spits out an ungodly low number of calories and then instead of tracking what you eat on the daily you are trying to hit this superlow number. This is not sustainable and it does you no favors. DON'T DO THIS!)


Your goal should be to just track what you normally eat, accounting for sauces, dressings, cooking oils and beverages. After a week, look back on everything you ate. Look for patterns and trends. Sometimes seeing how much you are consuming and what you are consuming is eye opening. You start to realize that two tablespoons of olive oil may not be necessary to cook your vegetables. Maybe you could just use one and it would taste the same.  Or maybe you realize that your morning coffee and bagel is a 1,000 calories. Whoops. Having this realization will allow you to choose a medium latte instead of a medium mocha. In Starbucks land this is a 170 calorie difference. If you did this everyday, that would change your weekly calorie intake by 1,190 calories without making extravagant changes to your lifestyle.


You might be willing to take coffee out all together. Good for you!! I would give away my kids before my coffee but that’s just me. My point is what little tweaks can you make one at a time that will add up in a big way. This would be a more effective and lasting first step than any 12 week diet plan could offer.


Here’s the deal, none of this even matters if you do not know “why” you choose the latte, nightly glass of wine or ice cream. Without being aware of why you are making your choices you will never be able to sustain lasting success.


For me, my weakness has always been Chick-Fil-A fries and chocolate (think Reese’s peanut butter cups, Twix). If there was an excuse to eat either of these things, I was eating it. I would rationalize with myself that I would just eat one fry or one piece of chocolate but most of the time I would crush a servings of fries. Of course after I crushed the fries I would feel bad about myself.


The reason that I ate both of these things was stress relief. Allowing myself to eat these things made me feel good in the moment. It gave me a hit of “happiness” and allowed me to forget the stress of my day, life or upcoming worry. If you do not know me, I have a tendency to “worry” a lot…..I’m a working on it.


When I started this journey before I ate anything I asked myself a couple of questions.













The questions that you ask yourself may not be the ones that I ask myself. The point is to build awareness as to why you are doing what you do.


For me sometimes when I was choosing foods I just did it because it was there. I wasn’t really hungry but it was there, so why not. Other times I used it to calm my nerves like I talked about before. Effective yes… line with my goals, no. What this allows you to do is to make choices that meet your needs that do not involve food. Now when I am stressed I go for a walk or write a to do list. Other options for when you are a stressed can include listening to music, calling/texting a friend, reading a book, adult coloring, etc. There are a whole host of other things that you can do to relieve stress other then eating.



What I have found is that those fries and chocolate no longer have power over me. I have come to realize that the fries…...aren’t even that good. The Twix, well it tastes kind of waxy. If I am going to eat dessert I want it to be the brownie truffle bites or a nutella chocolate cookie that my husband made from scratch.



When you know “why” you make the choices you make, you have the power to change. Changing at this level is hard. You have to take a look within yourself. Sometimes what you find out isn't pleasant. Maybe you eat because you are sad. Maybe you eat because it is the only thing you feel in control of. Being aware of this means that you have to make a choice of whether you are going to address it.



The thing is that if you address it,  not only will you better your life from a health standpoint but you will better it on a much deeper level. This will allow you to not only make better choices for weeks at a time but for months and years. That is the secret to lasting weight-loss success.


    Challenging yourself to awareness is a hard step to take. Would you like some help? Send me an email at












How dieting and going to college are the same

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Do you remember for first day of college?? Full of excitement and maybe a little bit of anxiety? Ready for the next step in life but not sure what it might bring?


You just knew that these were going to be the best four years of your life. Read that again. You knew that they were going to be the best FOUR years of your life. Not the best week. Not the best day and not the best month.


Nobody goes to college expecting that they are going to complete their degree in half the time that it takes everyone else. Some people work their a** off and are able to shave off six months of their graduation time by taking summer classes or more classes per semester. Some people, it takes a little longer because maybe they change their major or fail a class.



The point is that nobody does less work than anyone else. Everyone must complete the same requirements to get that degree.



The funny thing is that everyone knows this and has come to terms with the fact that they will have to complete a certain number of classes to get the degree that they desire. They know this will involve having to take classes that they do not care for to get to the ones that they are looking forward to. Nobody is looking for a quick hack or or some shady place that sell degrees for $1,000.



The first day, week and month of school people start with the focus of doing well in each class. The focus on completing the required work within the given deadlines.



They are learning how to balance both a new lifestyle and new workload. This comes with bumps in the road and many missteps.



They are focused on the process and not the outcome. They are focused on building habits and routines that support their success.



So here is my point. How long did it take you to gain the extra weight that you wish to shed? My guess is that it did not happen over one night, one week, one month or even one year?



Focusing on how quickly you want to lose the weight and what new diet hack will get you there is a recipe for both limited and fleeting success.



Instead focus on the habits you need to change and how you are going to be successful at that.



Focus each day, each week, each month on how you will cultivate daily consistent change. If you focus solely on the process rather than the outcome and the timeline, you will end up with the results that you so desperately desire.



Is this a simple strategy for sustainable success. YES! Is it easy? HELL NO. Why do you think the diet industry is a billion dollar industry that sells the the thirty-day quick fix, special weight loss foods or supplements?



Why do you think there is a “NEW” fad diet every month of the year? If these diets truly resulted in permanent weight loss why would we be constantly having to try something “new” and “improved?”



People often think that it is easier for everyone except for them. This may be true for the lucky few but for a majority of people it takes work.  It takes accountability, it requires building new habits and doing them consistently even in the face of adversity and the challenges of life .



People often publize success but they never publizes failures or struggles. Ever failed a class? Been fired from a job? How many people did you tell??



The moment you accept that weight-loss is hard-work, that it takes consistent change (sometimes changes that you are less than thrilled to make initially), time and that their will be bumps in the road then the sooner you will be on the path to your goal. Once you accept the hard truth and stop fighting it… actually becomes easier.



If you don’t know how to start, struggle when you hit a bump in the road, or routinely give up after a month then hire a coach. Nutrition coaches keep you focused, motivated, they remind you that this is a marathon, not a sprint and teach you how to power through life events and road blocks.



Want to see if nutrition coaching is for you? Set up a FREE consultation call with me by email







Fat.....The evil stepsister!


If people consider carbs to be the evil stepmother in the movie Cinderella, then they often think of fat as one of the evil step sisters. Still plenty evil but not quite as bad. Thankfully the days of no fat or super low fat diets have passed thanks to diets like Paleo, Atkins and Keto.


There are many benefits to having fat as part of a healthy diet. For one they are delicious. The second is that they keep you full and satisfied.


Do you remember the low fat days when Snackwell cookies were all the rage? I was on that bandwagon hard core, but the problem was you could never eat just one or two of those cookies, it was always like half the box at a time. The reason is because they had little to no fat so you never felt satisfied.


On the other hand if you included a little bit of nut butters on an apple, you would feel much happier, satisfied and be able to move on with the day. Including fat into your diet actually works in your favor because it will keep you from having the munchies all day long.


Fats have many important jobs in your body. They help form our cell membranes, brain and nervous system. They help to transport fat soluble vitamins such as A, D, E & K. Most importantly, fats are essential building blocks to hormones like testosterone, estrogen, cortisol and so forth. Why is this important? These things keep your body running ship shape and feeling good. I do not know about you but I don't just want to look good I want to feel good.


Having trouble dropping weight especially around the mid-section? Have irregular periods or none at all when you should? Are you often fatigued? Anxious? Depression? Irritable? Not sleeping?


These can all be symptoms of your hormones being out of whack. Not only can an imbalance or decrease in certain hormones keep you from feeling your best self it can also keep you from reaching your goals.


Your body is not going to let go of body fat when it feel like it is not getting what it needs to function. Sometimes when you haven’t been good to your body for so long, it requires you to take a step back before you can move forward.


The question of course is how much fat is too little and how much is too much. The goal should be about a “thumb size” amount of fat for three to four meals if you are female and for males you would double that. So men will eat three to four meals with two “thumbs” of fat per meal. Of course this is just an estimate based on the general population. Everyone’s needs are little different based on their unique circumstances and goals. .


Yes, of course it is possible to have too much fat as it is too little. Not sure where to start. A good place to start is if you think you might have too much fat in your diet is to start by looking at where your fats are coming from. Are your fats coming from a bag/box/package? If the answer is yes then start there. Every week trade out one snack or part of a meal for a whole food substitute. The goals is always just to be a little bit better then the week before.


After you have traded out “real” food for processed food you can start monitoring how much fat you add with each meal.


Below are some suggestions of fats to include in your meal.



Again, the biggest goal is to just be a little bit better than yesterday. If we could all do that each and everyday we wouldn’t even recognize the road we are on by the end of the year.

Still a little confused. Do you have more questions or would you like some more guidance. Feel free to contact me at

Beware of the Evil Carb!!


There is no macronutrient more vilified then the carbohydrate. With the emergence of low carb diets such as South Beach and Atkins or the no carb approaches like Keto, many people think that the carb is what will make or break their dieting success. The answer on this one is……. it depends. Not because carbs are inherently bad. Adding them back into my diet has been life changing for my energy, performance in Crossfit and overall happiness. I will never be low carb or no carb again.


I say it depends because it is about what fits your lifestyle, activity level and allows for overall life fulfillment. In the end, it is about what you can do consistently over a period of time that will make you successful. When I say a period of time I am talking years not months. Are you just going low-carb to drop the weight as you dream of french-fries? If so, low carb might not be for you.


Where people often go wrong is that they think that all carbs are inherently bad instead of looking at the quality carbs that they are actually eating. Where are your carbs coming from? Are a majority of them coming from a box or a bag?


Yes, eating a large amount of carbs from bags/box/wrappers will add to your waistline and result in less than optimal health.  


Trading out carbs from a box or a bag for those that come from real food sources such as fruits, veggies, oats, rice and potatoes would be a great first step for many people rather then just cutting carbs out of their life like a bad friend.


This step alone will result in higher energy, better mood and decreased inches from the waist line.


Don’t think a bulk of your carbs come from processed sources…..prove it! Write out everything you eat for three days and see where your carbs are coming from. If it doesn’t rot then it is processed. This might be an eye opening activity for you.


While carbohydrates are not an essential nutrient like protein and fats they have been shown to have a large influence on the health of your hormones, recovery and metabolism which ensures health, happiness and weight-loss.  


Do you often feel tired or sluggish? Do you have a spare tire around your middle? Do you lack or have an irregular menstrual cycle? Have you struggled with sex drive or infertility? Are you often cold? Do you suffer from anxiety? Depression? Chronic pain and inflammation? Chronic fatigue or disrupted sleep? Mood swings? These and other symptoms are signs that your body may not be functioning as well as it could be and it might be a sign that you need to switch your carb sources or add more in.  


No one wants to reach their aesthetic goals and feel like shit in the process and hate their life when they get there. People want to not only look great, they want to feel great. In a world where we can instantly have whatever we want whenever we want it, they often dread the process and time it takes to make real change. Yes, this will take time. No, it won’t be easy. Wouldn’t you rather happily make many small but lifelong changes in your life over the next year rather than unhappily crash dieting upward of four times a year never feeling good about yourself or the process more than a week at a time?


The amount of carbs that you need to function and look your best is  dependent on the individual. There are a lot of factors to consider such as your activity level, job, life stress and more. Not sure where to start check out these tips!  


  • Track your food. See how many carbohydrates that you are consuming and how many are coming from a box.


  • If you have a lot of carbohydrate coming from a box/bag see where you can trade them out for whole foods like rice/potatoes/veggies and fruits. Do this gradually over a period of weeks and months. Remember anything this is sustainable takes time to ingrain into your life. Baby steps are the best steps.


  • Not eating any carbs and you are totally scared of them: start by adding in a fist full of veggies to each meal and see how you feel. They are generally low calorie nutrient dense choices. There are nothing but benefits to be gained by eating veggies.


  • After that add a cup full (however much your hand can hold cupped) of dense carbs to each meal. These include things like fruit, rice, potatoes and oats.


Too often people make too many changes all at once and it becomes unsustainable plus you don’t know what is working when you change multiple things at a time. Try to make small changes every other week. If you eat fast food once a week try getting a smaller size or leaving a bite or two on the plate. Each week challenge yourself just a little bit more.

Want more individualized guidance, looking for accountability or have some specific questions that I can answer for you. Please email me at


Is protein the key to weight loss?


When most people say they want to lose weight what they really mean is that they want to lose body fat. No one really wants to get to their goal weight and be jiggly all over. Most people are going for a “toned” look.


The weight you lose on diets that both promise and deliver quick and dramatic results is mostly water weight and not body fat. As your body starts to use the stored carbohydrates from your muscle for fuel (since you have most likely dramatically cut calories), water is also lost. For every gram of carbohydrates used ~3g of water follows. This also means once you decide to go back to your old way of eating all the weight comes right back on and sometimes more. As soon as you increase your intake,  the extra carbs are immediately brought back to your muscle bringing along with it water.  

So whats the deal with protein? .jpg

Fat loss takes time. It can not be lost overnight or over a matter of weeks regardless of how much we want it.

If you stick with a very low calorie or restrictive diet for any length of time, your body starts using your lean mass (a.k.a muscle) for fuel. So while you might want to do a happy dance as you see the scale move in the right direction, you don’t want to do this. The more muscle you have the more calories you burn even at rest. When you start using your muscle for daily fuel for your body, it means that you are inherently changing the amount of calories you will be able to consume without gaining weight.


I don’t know about you but I live to eat!! I want to keep as much muscle as I can at all times. I want to see how much I can eat without gaining weight not how little. Wouldn’t it be nice to be able to hang out with friends or have a date night without incessantly worrying about how much ground you are going to lose trying to reach your goals because it is built into the plan.


If you lose a significant amount muscle in the process of dieting, this is one of the reasons that you will gain back the weight you lost plus more when you go back to eating the way you did before your “diet”.


So now you may be ultra confused. You know that to lose weight you must burn more calories than you consume but not too much and oh by the way just burn the fat and keep the muscle.


Well, how the hell do you do that? Well, the answer is to eat more protein.  


SO why is Protein important when you are trying to lose weight?


Eating protein when you are in a calorie deficit (burning more calories than you take in)  will help aid your body in maintaining your lean muscle mass which means you will lose more body fat.  As you start to lose the weight you also might notice that your body composition starts to change. Meaning even at the same weight you appear leaner and your clothes fit better. Who doesn’t want that?  This also means over the length of your diet that you may be able to see more results while eating more calories than you have on previous diets.


What does this mean for the scale? Well, it means that the scale may not move at all or less than you think it should. Does that matter if you look better, feel better and your clothes fit better?


Protein has a high thermic effect meaning your body burns more calories just digesting protein then it does carbs and fats. To be specific the thermic effect for protein is between 20 - 30% where as the thermic effect for carbs and fat is between 5% - 15% with fats being on the lower end of that. This means that for every 100 calories of protein you eat your body burns between 20 - 30 calories just digesting it. Again this means you get to eat more, lose more and look better. .


It keeps you feeling full and satisfied. Have you ever started on a diet and by noon you feel like you can’t continue because you feel like your insides are trying to crawl out because you are so hungry. Well, since protein keeps you feeling full you might not mind that calorie deficit quite as much.



It is more difficult to store Protein as body fat. Not to say this is impossible but it’s less likely than with carbs and fat.


JPEG image.jpeg


To be successful at dieting you must be able stick with the plan consistently over a period of time. Feeling full and satisfied is a big part of being able to do this.



    If you are a female start by adding a serving of protein to each meal and one snack. A serving can be estimated as the size of your palm. If you are a male aim for two servings at each meal. This is just a guideline and like everything else in nutrition it is unique to the person. Still not sure how to estimate a serving of protein or need ideas for protein.




Email me and I will send you a visual guide on how to estimate a serving of protein along with a host of ideas on how to get your protein in!


Convinced that you need to add protein to your life but not sure how much or how to go about it. Ask me your questions at










What I learned from tracking macros


I have been tracking my macros for just over a year. This is what I have learned along my journey.


I ate more than I thought When you are not tracking your food, you can convince yourself that the half of a toddler sandwich that you finished up while you are cleaning the kitchen table doesn’t count or it was just a couple of fries. The truth is those little nibbles and bites when added up over the course of a day, week or month make a big difference.


Proportion Distortion: What I thought a tablespoon of peanut butter was and what it actually is are two different things :( Same thing with cheese. A serving of cheese is actually a rather tiny amount. By weighing and measuring my food I was actually able to learn proper portions.


My diet was not as healthy as I thought:  When you are just tracking calories you tend to fill those calories with whatever tastes the best or is the most convenient even if you are cutting down calories to lose weight. It wasn’t until I started tracking macros that I realized that my fat was off the charts, my diet was filled with little to no vegetables and very little carbs.  


Carbs Carbs Carbs:  When I started Crossfit years ago, I changed my diet to Paleo. I thought if I switched to Paleo I would become svelte and make it to the Crossfit games ;) I swore off bread, rice, pasta, oatmeal etc. Since I rarely ate vegetables I was essentially on a low carb diet. I have been on a low carb diet for so long it never crossed my mind that my lack of energy, endurance at Crossfit or general lethargy had anything to do with what I was eating. I attributed my general fatigue to my hectic schedule and two kids. It wasn't until I added a substantial number of carbs back into my diet that I realized this was the cause. I now drink half regular/half decaf coffee, no longer need naps through the day and my performance at Crossfit has exponentially increased.


Salad Schmalad: I thought the only way to lose weight was eating a salad. It turns out healthy eating can and should involve a variety of foods, meals and allow for treats. All of which offer more mealtime excitement and satiety than eating a salad everyday of your life.


Eat More, Move Less: We were always taught the key to weight loss is eat less, move more.  But what if you do this and you don't lose weight. What if your idea of eating less is a 1,000 calories and your idea of moving more is an hour of cardio a day? What I learned is yes, to lose weight your body has to be in a deficit (burn more calories than you take in) and it certainly should be more than a 1,000 calories. I also learned losing weight and changing body composition doesn't require working out seven days a week or an hour of cardio. I learned the key to weight loss had to do with the ratio of proteins, carbs and fat for your lifestyle. That recovery and sleep are just as important as how much you work out. I learned that stress affects your ability to lose weight. I also learned the more lean muscle you have the more you get to eat. Bring on the weights! This last one makes me happy :)


Have your cake and eat it too!: Prior to macros my diet consisted of swearing off sweets, bread and desserts. I would manage this for a certain amount of time and then when I thought I deserved it I would let myself have a cookie. The problem was it was never just a cookie. Because I had restricted myself it was like six cookies. I would go through this cycle of restricting then over-indulging and feeling bad about it time and time again. With macros I learned I could have a cookie a day and still meet my goals. You know what happened, I stopped over-indulging. I have cookie a day and I am happy and satisfied. Because I stopped restricting and labeling foods as “good” or “bad” I stopped letting it consume me.


Accountability:  I really think that this is where the magic happens. How many times have you said Monday I will start working out or stop eating candy. I know because that has been me so many times. I would eat a handful of M&M’s and convince myself that they didn't really count. When I committed to having a coach. I committed to results. I knew that if I didn't count those M&M’s and I didnt see results that I would have to explain myself. That idea of someone watching over my shoulder got me into the habit of preparing food when I otherwise wouldn’t. This is now a lifelong habit that will stick with me forever.  Not only did a coach help to keep me honest, they helped motivate me, gave me ideas on how to make things easier or ways to reach my daily goals that I had not thought of. They also pushed me to be my best self. They pushed me to challenge myself in ways that I would not have if it was just up to me.

Eating macros has changed not only my relationship with food but my relationship with myself. Have questions about macros. Let me answer them. Contact me at

Tracking Macros vs Counting Calories


What the F*ck is this tracking “macros” that everyone is talking about!! If this is you, tune in for the next couple of weeks.



This blog: Tracking calories vs. Tracking macros


Next Blog: What I learned from tracking macros


Blog 3, 4, 5: Importance of Proteins, Carbs and Fats


The idea of tracking what you eat to lose weight is a common concept that people are both familiar and comfortable with. What is a little more foreign is the idea of tracking macros or “macronutrients”. The macronutrients that I am talking about are Protein, Carbs, Fat, and Fiber.


Tracking macros is far superior to tracking just calories.


In order to lose weight you must burn more calories than you consume. It doesn't matter if you are doing low carb, keto, weight watchers, macros etc.  When you are just tracking calories you can fill those calories with anything - candy, fries, salads, etc. This means hypothetically you can lose weight just eating french fries. You can do this but you may not want to. For one you will probably end up hating french fries! No one wants to hate french fries!


Secondly, you will probably end up being “skinny fat” meaning that you will fit into a certain size but you will be devoid of that “toned” look that everyone is trying to obtain.


That age old tale of “you are what you eat” is true. Who knew?  


Lastly, there is no way you will be feeling your best. French Fries are devoid of vitamins and minerals needed to meet your nutritional needs.


Now your body is awesome and it can turn “shit” into gold meaning it can produce many of what you body needs, but there are many things such as certain amino acids, minerals and vitamins that your body can only get from food.

Without giving your body what it needs it will probably be functioning like a flip phone rather than the latest iphone that you know you are.

Yes, we want to look awesome but we all have other goals in life rather then just looking great. We want to be killing it in all areas in our life. You just can’t do that if you are feeling like crap.


When you are tracking macros, you are ensuring that you body is getting what it needs to run its best. You are 100% unable to hit your macros by eating just french fries. You are gonna have to throw a little variety in there.  Each macronutrient serves a purpose in our body (tune in over the next couple of weeks to learn more). Now you can hack the system. You might have heard of IIFYM (if it fits your macros). This is where people try to consumes as much junk as possible: McDonalds, poptarts, cake, etc and still hit their “macros”. Even if you decided to do this you would still be better off than just tracking calories …..but  I don’t advise this. The benefit of macros is that it does allow you to fit treats into your diet without guilt or derailing your progress while still reaching your goals, it just shouldn't be your whole diet.


Just tracking calories is an outdated one size fits all model. Macros allows your diet to be tailored to you! We are all different with different bodies, lives and goals. So shouldn’t our diet be individual? So come on board and become your best self.

Questions? Contact me at

Why weighing and measuring your food is like saving for a House


I feel like tracking and specifically weighing and measuring your food is one of those things that people are either for or really against. I think if you are trying to reach a specific goal in a specified amount of time then it is necessary.

Think about it in terms of money. What if you were trying to save up to buy a house. How would you go about that? The first thing you would do is probably figure out how much money you make and then what your expenses are. If you wanted to save more for your house each month, you would have to know where you can trim your expenses back or how to make more money. The only way to figure that out is to know what you are actually spending.


If you were trying to save for a house in two years, you would probably keep tighter tabs on your daily spending than if you were trying to save for a house 15 years down the road.


This is the same concept when we are talking about food. How do you know where you need to go if you do not know where you are? Just the act of tracking is eye opening to most people and helps you move in the direction that you want to go. You may not realize that you eat Pop-tarts and M&M’s everyday until you are forced to write it down. My philosophy is that you want to lose weight on as many calories as possible at a slow rate such as a 1lb a week. This will enable you to change and ingrain new habits into your life as you lose the weight so that you can keep it off forever. I also believe that food quality is just as important to your life as quantity. You can eat more, feel better and look the way you want to when 80% of your diet is from lean meats, fruits, veggies, potatoes, rice, etc…..aka….food that spoils, not one that can last a lifetime in a package.


Tracking is a good place to start. It helps you to see where you can make immediate improvements or changes. For instance instead of two donuts and a latte in the morning maybe you start choosing eggs and blueberries with a coffee. The reason I think that measuring and specifically weighing food is the gold standard is what we think we are eating and what we are actually eating are often two separate things. Let’s take peanut butter….my favorite.  Have you ever eaten just one tablespoon of peanut butter? Be honest with yourself…..was it really just one tablespoon?? What you think is a tablespoon and what a tablespoon actually is are two different things….. Sad story right??? Not losing weight? Start weighing your food including cooking oils and sauces… may be consuming more calories than you thought.


Almond Butter - Not measured or Weighed

35.5g or 211 Calories




Almond Butter - Measured

18g or 107 Calories




Almond Butter - Weighed

16g or 95 Calories



Tracking, weighing and measuring food can be overwhelming and difficult at first. Everything worth doing is…….it will get easier.  It also doesn't have to be done forever. When you are weighing and measuring your food, start to guess the amounts. This will help you learn how to eyeball food correctly in the future.

Not sure where to start. Let me help you. Contact me at 





Fuel the Fire........


If some is good, then more must be better. If I lose two pounds a week by cutting two hundred calories a day from what I normally eat, I will surely lose four pounds by cutting six-hundred calories a day. I am here to tell you that this is not how sustainable weight loss works. I guarantee you that you are going to get tired of eating a 1,000 calories a day and when you finally decide to eat like a human, you are going to gain all the weight back that you lost plus five more pounds. Plus if you lose weight by drastically cutting your calories, when you try to lose weight in the future it will be more difficult.

Yes, quantity matters! To lose weight you must burn more calories than you take in. No one will argue that. Everytime you put your body in a deficit (burning more calories than you take in) you are sending a signal to your body, “beware we are running low on food”. Your body gets prepared for food to be scarce. It slows down your metabolism in order to hold onto and use wisely the goodness that you are giving it.

Let’s say your metabolism is like a fire in your fireplace. Yes, it is still winter and cold out. Warmth is all I can think about. Let’s say the fire is already going and providing warmth, but you want it to burn through the night. In order to do that, would you stop providing wood for the fire to burn? Would you close the doors that cover the fireplace so it is unable to get oxygen? Probably not, right? If you did... the fire would go out…...That is like your metabolism. Stop giving it food and nutrients and the fire of your metabolism will take a nose dive off a cliff. What if instead you added added wood on a regular basis to the fire when it looked like the fire was burning low? What if you kept the doors to the fireplace open to provide the fire with lots of oxygen? Do you think the fire would make it through the night! Hell yeah.  Let me ask you another question what if you wanted to game the system and you decide to dump all the logs you had portioned for the night at once… would that work for you? Yes, you would get a massive fire in the beginning but chances are it would burn out well before the end of the night and you would have nothing left to keep the fire going.

Think of your metabolism as the fire. The logs of wood as food and oxygen as activity or exercise. By providing your body with food and activity on a steady basis you will keep your metabolism burning hot!!

Here is the problem that most people have with this. There is no life hack or quick way to sustainable weight loss. It is a process that takes time. Just like the process that it took you to gain the weight in the first place. Most people do not gain 10 lbs in a month. Let me ask you a question, if I told you that you could lose ten lbs in a month but by three months you will have gained all the weight you lost back plus five more pounds or you could lose ten pounds over four to six months but you would keep that weight off forever…..which would you choose? Oh and by the way with the second option you weren't restricting your intake into oblivion. Option 2 seems way more appealing doesn't it. Slow and steady is the way to go.

Questions? Contact


Real Food Wins.....ALWAYS

Lately, I found that individuals are afraid of real food. They are scared of fruit because they think they are full of sugar. They are afraid of potatoes because they are an “evil” carb. They are afraid of eating their favorite cucumber snack because it involves putting a little salt on it. Let me ask you a question…….is a mango a better choice than a candy bar? Is a baked potato better than eating a bag of sour cream and onion potato chips?

    Yes, if you eat a whole bag of potatoes everyday….you will probably end up with a problem from both a health and waist line stand point. Let me ask you a question though. When have you ever stood in your kitchen at 9 pm at night in front of the 2 lb bag of potatoes trying to prevent yourself from eating just one more baked potato. I am going to go out on a limb and say a resounding “never”. Let's revisit this same scenario but with the candy bar or a bag of sour-cream and onion potato chips. Chances are if it is 9 pm at night and you're feeling “snacky” that bag of potato chips or candy bar would be done before you finish this article.

So here is the deal. Real food wins……..ALWAYS! For one it is going to keep you fuller for longer. It will also provide your body with all the goodness of macro/micronutrients that are going to have you feeling your best while moving you on your way to looking your best.

Still not convinced. Think of it this way. Imagine you are on your way for a beach trip. Something I would love to be planning in this frozen tundra. Your car is packed. Rocking your best flip flops. Windows down. Right before you go you spend twenty minutes finding the right song on the radio to get your trip started. All the while you neglect that you have a flat tire and no gas. I think the right playlist on the radio is super important for a successful beach trip but you are never going to get there without air in the tires and gas in the car. It is just not the most important thing. So for now let go of your concern of how much sugar are in the grapes or carbs are in the potatoes. Eat the damn thing. Once your start eating real foods all the time we can make the little tweaks to get you to where you want to go but we need to get the car moving in the right direction.

Questions? Need help? Contact me at