Park City, UT

Park CIty

Park City, UT here I come!!!  This small, quaint town has everything; great friends, the best snow on the planet, the finest ski resorts (The Canyons are my favorite!) the most delicious eats and the craziest night life. I can already feel the cold in my bones and smell the fresh winter air. It has been my home on and off since 1999 and I’m going in 4 days!!!

I’ll share photos and menus of the fantastic establishments that I dine at and attempt to make the healthiest choices possible 🙂 Until then, PEACE!


Green SUPERFOOD Smoothie

A few weeks ago, I put my precious juicer away, locked it in a cupboard. Sad, I know. The sugar in the raw juice was too high glycemic and was messing up my insulin levels on an already screwed up thyroid. Instead, I have been making SUPERFOOD SMOOTHIES!!! YUM!!

Green SUPERFOOD Smoothie:

1 Avocado

1 Handful of Kale

1 Handful of Spinach

1 Handful of Blueberries

4 Pitted Dates

Almond Milk


Put it all in the blender, NutriBullet, food processor, or anything else that mixes and blend away!! It looks gross but soooo delicious! Enjoy!


Avocados contain healthy monounsaturated fats and potassium, which reduce cholesterol and help control blood pressure, respectively. When eaten with other vegetables, avocados help the absorption of fat-soluble carotenoids, according to the March 2005 “Journal of Nutrition.” These carotenoids play an important role in cancer prevention.


Blueberries are considered to be a nutrient-rich food. Eating blueberries will provide you with antioxidants, phytonutrients and fiber. According to the, eating blueberries will help you age in a healthy way and prevent chronic diseases. Blueberries, which are low in calories, can be easily snacked on, added to cereals, and baked into breads and sweets.


Leafy, green vegetables such as spinach, mustard greens, Swiss chard and kale are all considered super foods. The Center for Science in the Public Interest reports that these leafy greens offer rich amounts of vitamins A, C and K, folate, potassium, magnesium, calcium, iron, lutein and fiber.


Spinach contains phytonutrient flavonoids that provide antioxidant protection from certain types of cancer, especially prostate and ovarian cancers. It also contains lutein for eye health. Spinach can guard against macular degeneration and cataracts. One cup contains more than 1,000 percent of your recommended daily allowance of vitamin K, according to the World’s Healthiest Foods.

Eat 3 meals a day!

While studying to be a certified holistic health coach at the Institute for Integrative Nutrition, I am trained in over 100 different dietary theories including vegan, Paleo, South Beach, Bio-Individuality, Best Life Diet, Gluten-Free Diet and many more. Although people are different and no one diet works for everyone, I can help you find a way of eating that will bring you to optimal health and a balanced life. I’ve tried vegan/vegetarian, Paleo, Atkins, SlimFast, and a few others for weight loss only to gain the weight back. Currently, I am following the Ayruveda lifestyle because it’s simple and do-able.

Here are the basics of Ayruvedic eating:

  • Eat three meals and zip your lips in between
  • Eat at right times – Break fast around 7.00 am , lunch around noon and dinner around 6-7.00 pm
  • Respect the food you will be eating
  • Sit Down and eat. Enjoy eating. Don’t eat on the run, or watch TV or work on the computer while eating.
  • Don’t just eat raw foods. Eat freshly cooked food.
  • Eat with proper frame of mind. Be happy when you eat, not depressed, worried, angry or sad. You may ingest those emotions with food, and it will not be digested well.
  • Eat enough quantity that you feel full. Don’t eat less, you may end up eating in couple of hours, or don’t eat too much. It will create indigestion and you will feel lethargic.
  • Take time, chew food longer. You will enjoy it more.
  • My Doctor recommends eating small frequent meals – ( 5-6 times a day). Why does Ayurveda recommend eating only three meals?
  • Eating three meals a day and zipping the lips in between is the perfect way of eating. It takes about 5-6 hours to go thru’ all stages of digestion. If we eat before, food stays undigested, causes gas, bloating and, discomfort. Instead of eating smaller meals, we should eat enough to feel full, so we don’t feel hungry soon.

Here’s what Dr. John Douillard (a very brilliant man and educator at IIN) says about snacking and weight loss:

Why Does ‘Snacking’ and ‘Grazing’ Discourage Fat Metabolism?

Our media is incorrectly telling us that eating many small meals a day is a better way to stabilize mood and lose weight.* This only temporarily covers up symptoms if you are hypoglycemic and have unstable blood sugar.* Eating six meals a day can never provide permanent blood sugar stability because the body will become dependent on being fed every 2-3 hours.* If a meal is missed, the blood sugar may crash again.*

If we want the body to burn fat, we must give it a reason. Why would the body burn its stored fat reserves if it is getting fed every 2-3 hours? When we eat this often, the body burns what it has just been fed and has no motivation to burn stored fat.*

How To Burn Fat

When you eat breakfast, and then nothing until lunch, and then nothing until supper, and then nothing until breakfast again, you provide a natural fast in between meals that will encourage fat metabolism.* If you have a snack, even a healthy snack like a carrot, in between breakfast and lunch you will burn the carrot but not any stored fat.* If you have nothing between breakfast and lunch, your body will be forced to burn stored fat in order to get you through to lunch without a blood sugar crash.*

In the old days folks had supper at 5 or 6 pm and then ate nothing until breakfast, around 7am. It was common to go 13 hours without food and break that fast (and thus reset fat metabolism) everyday with “break-fast.” This tradition has been in place for thousands of years around the world, until now, when we are the heaviest we have ever been.

We have decided to change thousands of years of tradition because eating full meals has become inconvenient for us. In the name of trying to stabilize blood sugar levels we have actually made the problem worse.* After a few decades of eating six meals a day, our blood sugar levels have become more unstable.* Yes, at first people feel better, but shortly thereafter the blood sugar issues become worse.* Now folks are starving after 2-3 hours without food.*

If we needed food every 2-3 hours to survive, humans would simply be extinct.*

Eating 5-6 Meals a Day is Just Not Sustainable.

I conducted a preliminary study based on my book The 3-Season Diet in 2000. We had the group eat 3 meals a day with no snacks and measured weight loss and a host of psychological factors.

Within two weeks they saw significant improvement in their:

  1. depression*
  2. anxiety*
  3. cravings*
  4. sleep*
  5. exhaustion after work*
  6. fatigue* They lost an average of 1.2 pounds per week during the 2 month study*

>>> Read the Study.

Losing Weight CANNOT Be a Struggle

The more you strain and starve yourself, the more the body perceives the weight loss program as a fat storing emergency.* To get the body to burn fat naturally you have to convince it the war is over.* We do that by encouraging the body to burn fat naturally and effortlessly.

4 Simple Steps to Permanent Weight Loss

Step 1: Eat 3 good, healthy and relaxed meals each day – with no snacks.

  • Start with 4 meals a day if you need to, but work down to 3.*
  • NOTE: If you have trouble eating 3 or 4 meals a day — please read about an amazing blood sugar stabilizing herb below. Graduate to Step 2 only when Step 1 is effortless.

Step 2: Make supper smaller – such as a soup or salad.*

  • Graduate to Step 3 only when Step 2 is effortless.

Step 3: Make supper earlier. Eat before 6 PM*

  • Graduate to Step 4 only when Step 3 is effortless.

Step 4: Skip supper 3-7 nights per week.*

  • Drink copious amounts of warm water between meals.
  • Enjoy one cup of herbal tea with raw honey before bed, if needed.
  • Continue Step 4 for 4 -6 more weeks.

Having Difficulty with Cravings or Eating Only 3-4 Meals a Day?

If eating 3 meals a day presents a challenge, or you just can’t seem to muster the will power to give up the dark chocolate, coffee or jelly beans, or your cravings are just out of control, let me introduce to you an herb that is nothing short of amazing.

Gymnema sylvestre is an Ayurvedic herb from the milkweed family that is locally known as Gurmar and literally translated as the “Sugar Destroyer.” If you put just a taste of this herb on your tongue and then eat a Snickers bar or anything sweet, you simply do not taste the sugar.* It literally blocks the absorption of sugar through the taste buds and the intestinal wall(1)*. The active ingredient, gymnemic acids, have receptors both in the gut and on the tongue that prevent sugar absorption. When sugar absorption is blocked, cravings are reduced and blood sugar highs and lows are neutralized (1).*

When gymnema stops the utilization of sugar by blocking the availability of carbohydrates in the gut, the body is forced to burn its own fat for fuel.*

Gymnema supports blood sugar levels, which helps make the transition from 6 meals a day to 3 doable and preferable.*

Eliminate Craving Protocol:

  1. Take 1000mg of Gymnema before meals for 2 weeks.
  2. Then, take 500mg of Gymnema before meals for 4 weeks.

His teachings caught my attention and made sense to me. For 2 weeks now I have eaten only 3 meals a day and have lost 4 pounds nor am I starving or deprived of food.

Try it. If you have any questions, please feel free to email me! Peace!

New Year, New You and a good Detox Drink

It’s almost 2013!!! New Year’s Resolution time! Lots of people try to give up an addiction like smoking, chocolate, french fries or soda. For some it’s a new beginning, a career change, moving to a new city, perhaps a new love. For many it’s to lose weight and be healthier. For health clubs and gyms across the US, January 1st is their Black Friday. Now is the time to join a club! Many gyms have reduced or no cost membership fees and some even offer free training with a personal trainer when joining. Get moving! Get healthy!

My New Year’s Resolution is simply to ‘Smile, breath and go slowly’ ~Thich Nhat Hahn.  We live in a society that moves 90 miles an hour, eats in their cars while driving and cursing at other drivers in rush hour traffic, addicted to caffeine, stressed out, medicated to the max etc…..STOP!!! Breathe.

Everyone wants a magic pill to lose weight,  to wave a magic wand and the fat will disapear, to drink a magic potion that melts away fat….STOP!! That doesn’t work. Breathe.

I have had several friends ask if I had a good detox drink for them to get rid of the holiday food blues and to kick start their New Year’s Resolution and guess what?!? I do. This is my favorite:

Chamomile tea with Lemon, Honey and Cayenne Pepper.

Lemon juice contains high amounts of vitamin C, an antioxidant that helps the immune system. Lemon also acts as a purifier and supplies potassium and may also boost fat burning. Cayenne pepper has many healing properties and ingredients, such as capsicum, which helps with stomach problems, circulation, and heart problems and provides B and C vitamins.

The directions are simple (because I like simple) brew a cup of hot chamomile tea and let steep for 3-5 minutes.  Add a tablespoon on honey, 1/4 of a fresh squeezed lemon and as much cayenne as you can handle, without sneezing haha! I like it cold too. I brew a gallon of tea, put it in a pitcher, toss in a few cubes of ice and save it in the refridgator so that way I can sip on it all day.

DO NOT use a cleanse.  Although this may help you to lose weight, you shouldn’t just drink this beverage without eating. Detox diets can cause harmful side effects including dehydration, fatigue, dizziness, nausea, vitamin deficiencies, muscle breakdown and blood-sugar problems. Consult
your doctor to determine if following a detox diet for any length of time is
safe for you.

Check out these sites for more detox recipes: (I love everything Gaiam!)

Here’s to a New Year, a new you and great health! Peace!

Mmmm…Tilapia and Tomatoes

I love to cook and am pretty good at it if I do say so myself 🙂  When I cook, I try to keep it simple and healthy, and use fewer indgredients and to bring out the natural flavors of the food. Whatever is in my fridge or pantry is what goes into the pan and today it happened to be tilapia and local grown Florida tomatoes, yum!

Tilapia and Tomotoes:

4 Tilapia fillets

3-4 Tomatoes, diced

1/2 cup celery, chopped

1/2 cup onion, chopped

1/2 cup green pepper, chopped

1 large garlic clove, finely chopped

3/4 cup chicken broth

Himalayan salt and pepper

(Easy right?!?)

Add the onions, celery, green pepper, and garlic to a pan and saute over medium heat until onions began to get soft. You don not have to use olive oil or water, onions are naturally moist and produce liquid. This saves on fat and calories 🙂

Then add the chicken broth and tomatoes and simmer for a few minutes. Sprinkle salt and pepper on the tilapia fillets and toss them into the mixture. Simmer until the fish is flakey. Eat and enjoy!

Two great side dishes for this dinner would be fresh green garden beens and quinoa. Mmmm……



Tips for a Healthy Digestive System

Do you have indigestion, heart burn, sour stomach or that awful bloated feeling? Are you bowel movements infrequent? If yes, then I need to help you get your digestion system back on track! It is possible and easy to have a healthy digestion system. Foods that are hard to digest like fried and fatty foods, dairy and gluten will be easier. The benefits are not only reducing or eliminating indigestion, heart burn, sour stomach and bloating but you’ll have better moods, increased brain function and energy levels will improve. Follow  these steps to a HEALTHY DIGESTIVE SYSTEM:

1) WATER! Drink 1-2 glasses of lemon water before meals. A hydrated stomach will produce the necessary acids to digest food properly.

2) GREEN TEA helps to burn fat, aid digestion, balance blood sugar and has many antioxidant benefits.

3) OIL & VINEGAR on salads will start the digestion process and balance blood sugar.

4) SPICES! Jump starts the digestion acids, slows the absorption of sugar and increases the amount of calories burned during each meal. Try peppers, ginger, turmeric and cayenne.

5) BEETS & GREENS (my favorite!) helps to move the bile and boost the digestion process.

6) S & P Sip salt and pepper before a meal to increase stomach acid. Mix 1/4 teaspoon of each in and 8oz glass of water

7) NO COLD DRINKS! They reduce the digestion fire.


9) GINGER helps boost digestion and stomach acid

10) RELAX! Sit down to enjoy your food. Avoid standing or driving while eating.

‘If you eat standing up, death looks over your shoulder’.

~ Old VEDIC proverb

Update on my crazy thyroid:

This week brought more unwelcome changes to my body, the biggest change being a spike in my insulin levels. Until I get all of my hormones, thyroid and insulin under control, there will be no fruit or sugar in my diet for 1 month! 1 month with no fruit?!? My precious Juiceman juicer has been packed away and shut up in the closet. And what about those delicious candy cane cookies that I look forward to every holiday? No cookies either. How will I ever survive?!? Well…my health is more important so I’m just gonna do it 🙂



Let me begin by saying that I am one of millions of women that struggles to maintain a healthy body weight. Yup, me. A health coach! And I feel the word agonize is better than struggle. My whole life, almost 36 years have been an agonizing struggle of huge weight losses and gains. Estatic when the weight is shed and miserable when I realize it’s back again. This time has been the worst, but the way I see it, life changing!

Until two months ago, my lifestyle was a vegan/vegetarian diet that I enjoyed. I loved to read vegan books and cook with fresh veggies and make warming soups on cold days and then one day I caught myself red handed eating tons of GMO laced soy products out of convience. What a mess! I screwed up my metbolism, threw off my hormones and gained an unbelievable 24 pounds in almost four months!!! 24 pounds! Ouch! I eat well and exercise 5-6 days a week….

I began my research. ‘Is Your Thyroid Making You Fat?’ by Dr. Sanford Siegal proved to be an easy and informative read. Many of his chapter summaries were descibing me! For example: 1) Many overweight people do not overeat, 2) Hypothyroidism may be triggered by a variety of factors such as age, pregnancy, or medications, 3) An indicator of low thyroid function is lower-than-normal body temperature and 4) Blood cholesterol level is usually elevated in those with hypothyroidism. A week of testing my basal temperature proved a very low normal; 96.3 and my cholesterol is through the roof!

Enough of being fat and buying larger, uglier jeans….I went to the doctor to get my blood checked and to obtain a ‘natural’ thyroid medicine. The very pleasant doctor took one look at me and said ‘You need to lose weight’. Duh. I told her of my plight. She listened with kind eyes and told me neck was swollen and that I could benefit from a medication. After reading Dr. Siegal’s book I opted for Amour thyroid, a natural medication, not the typical sythetic drug. The doctor happily wrote out the prescription and sent me on my way with instructions to return in 3 months for more lab work and possible medication adjustment.

So check out the book and follow me on my last weight loss journey, for good. But don’t worry, I won’t bore you everyday with weigh-ins and mundane details, I have plenty of stories, articles, recipes and this and that to keep you coming back for more!


Is Your Thyroid Making You Fat: The Doctor's 28-Day Diet that Tests Your Metabolism as You Lose Weight