January 25, 2022 Day 195   I started the 7-Day Sugar Detox with the group yesterday paying more attention to my food and mood journal again.  A daily food and mood journal can help us become aware of how our emotions effect our food choices and vice versa.    Sometimes when I have to think about what emotions I am feeling, the same basic adjectives come to mind.  I used my word list of emotions as a prompt this morning and the word “paralyzed” jumped off the page. Lately I’ve been feeling like I wake up each morning and its Groundhogs Day (like the movie), over and over again.  When I want to change things up, meet with friends, take a trip, I stop and think if that’s a good idea because of Covid.  I’m doing what I can do like taking outdoor walks and hikes with friends, playing outdoor paddle tennis, and getting more reading done than usual.  Just writing this, I’m realizing that my mood is turning to gratitude. I am grateful for all of this, and for this pause.  I’m going with it.   Read More

When I first started health coaching in 2013, very few people knew what a Health Coach was, and many hadn’t even heard the term health coach. In short, a Health Coach is a supportive mentor and wellness authority helping clients feel their best through food & lifestyle changes. Each client is unique, and so each health coaching program is tailored to meet the clients' needs.      Just like a sports coach, or a career coach, I help train, guide, educate, encourage, support, and hold accountable. I'm like a guide on the side. I work with individual clients, tun group programs, and conduct health and wellness workshops in workplaces, and in the community, at libraries, fitness centers, and such.  I also teach a 25-week diabetes prevention program for people with prediabetes, and work as a health educator for public health organizations.  Read More

January 12, 2022 Day 182   I’m headed to a restaurant chain called “Just Salad” tomorrow and have to order in advance because it’s a large group and we don’t want to wait.  Have you tried Just Salad? They have a great menu with all kinds of healthy options.  Their menu will tell you if the meal contains gluten, is Vegan, Keto, or (something new to me) Climatarian.   Read More

January 1, 2022 Day 171   With the holidays over and a new year beginning, sticking to sugar free is much easier. I admit I did have a few holiday nibbles with added sugar. But here we go with a fresh start!    This morning I made a big batch of vegetable soup and stored some in the refrigerator for this week, and some in the freezer as a go to in a few weeks without additional shopping, prep, or cooking.  I love having this soup on hand for mid afternoon snack, or as lunch with some added protein like beans, tofu, quinoa, or leftover chicken. It’s so easy to make with almost any veggies you have on hand.  The batch I made this morning was just onion, celery, carrots, cabbage, kale, a few cans of tomatoes, home-made veggie broth, water, thyme, oregano, and black pepper. I simmered it until everything was cooked, and then added diced zucchini and cooked another 10 minutes.  That’s it. Read More