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Powerup Pumpkin Protein Smoothie Recipe

This smoothie recipe delivers protein, veggies, and the best carbohydrates to fuel your workout or recovery with delicious and cozy Fall Pumpkin flavors. Ingredients: Frozen cauliflower florets, about 1/2 C 1 Scoop Protein Powder 1 chunk frozen banana, about 1 inch length 1/4 C Pure Pumpkin Puree Almond Milk Directions: Save the remainder of the […]

Pure Energy Pumpkin Muffins 

Hello Fall!  If you would like a cozy and filling treat without refined sugars or flour, this is your new favorite! Makes 12 muffins Ingredients: 1 1/2 C Rolled Oats (blended to a fine powder or use Oat Flour) 1 1/2 tsp Pumpkin Pie Spice 1 tsp Baking Powder 1/2 tsp Baking Soda 1/2 tsp […]

The GOAT Spinach Salad

This salad is easy, fresh, filling and features goat cheese!  This salad is also hearty, making it perfect for meal prep.  You can make it on Sunday and have it for lunch Mon-Thursday.  If you ever need to bring a side to a party, this one is a crowd pleaser too.

Your Body is a Living Thing, not a Balance Sheet

“I am trying to BURN calories, I am not going to EAT ANY!” In this type of thinking, you see your body as a balance sheet.  Calories are being used, calories are being eaten.  You picture your cells bringing out a calculator at the end of the day and deciding how many fat cells to […]

Playing Nutrition Defense:  You vs. the Food Industry 

Everyday our bodies need food.  As a people we have spent 100’s of years cooking, eating, learning about the body, running experiments on health, and amassing vast amounts of data on food.   It is true to say that at this point, we know more than we ever have before, and we are not done.  […]

Quinoa “Cliff” Cup

Want the energy of a Cliff Bar with less (or none) of the added sugar and processed ingredients?  This little cup is the perfect substitute.   This snack is good for after a workout, before a workout, or any time you need a hearty snack.  It is packed with the best carbohydrates, protein and fats. […]

Is Health Contagious? 

YES!!  Health is contagious.  Our health is constantly being influenced by friends, family, social media, advertising, and there is no way to block it out.   The important questions are: A study in 2007 showed that within a social network, if one friend becomes obese, the chance of other friends within the group becoming obese […]

4 Ways to Move More This Month for Women Over 40

Why do women over 40 need to make sure to move?  In perimenopause and menopause we are losing bone density, losing muscle mass, gaining fat, and our risk of cardiovascular disease is increasing.  

The only tool we have to combat these changes are our actions and the only way to build stronger bones, muscles, and heart is to move.

Southwest Yogurt Drizzle

This tasty homemade sauce is easy to make and brings flavor to any bowl or salad.  The fat free greek yogurt amps up protein while keeping the fat low in this satisfying and creamy dressing.

Nut Butter Cookies

It your sweet tooth is crying out, but you have sworn off of processed sugar and refined carbs, this cookie is the perfect solution.  This one is sweetened with banana only and contains no flour or refined carbohydrates.

Top Three Most Impactful Health Habits

Over the weekend I was part of a Biohacking Panel at a Wellness Retreat.  The professionals on the panel all had different specialties and we spent an hour answering questions and geeking out about health research as well as what we had experienced with people we had personally helped. 

It was phenomenal to find that despite our different backgrounds and focuses, much of our advice aligned at its core.

The Thing You Don’t Know About Weight Loss After 40

The Thing You Don’t Know About Weight Loss After 40….
If this got your attention, it is likely that you feel stuck. This stuck feeling can happen at any age, but during perimenopause our health is often actively going in the wrong direction and then once we are post-menopausal, our tires can really dig in and refuse to move.

Decoding Protein Confusion for Women in Peri/menopause

After reading the recent Newsweek headline, Heart Disease Linked to Eating Too Much Protein, you might be thinking, what the what?  I thought I was supposed to be FOCUSING on protein right now!

Don’t ditch your lean proteins just yet!  Here is what the headline does NOT tell us:

Marinara Veggie Medley 

This recipe is packed with veggies and lean protein, exactly what we need to focus on in perimenopause and menopause. AND it is EASY!

Cauli-fornia Winter Soup

With two types of Cruciferous veggies, a good dose of lean protein, and the most slow absorbing carbohydrates, this soup is exactly what our peri/menopausal bodies need all in one easy-to-prep bowl.

Bison Shepard Bake

It is Winter and cravings for hearty, cozy food are up, but often conflict with our January health goals.  This health-forward take on Shepard’s pie is a great way to satisfy that craving while staying on track.  

One-Pan Chicken and Veggie Paella 

This recipe takes one pan and about 30 minutes to make a delish chicken, veggie and rice dinner.  It is a very flexible recipe.   Feel free to change the amount of chicken, rice, and add or subtract any vegetables. 

Pumpkin Power Pie

This pumpkin pie is low in sugar and packed with protein.  Enjoy it as a dessert and then have a slice for breakfast too!

Lentil Chicken Stew

This Lentil Chicken Stew is warm, hearty, and easy on the stomach.  Loaded with veggies, healthy complex carbs, and protein, it is both cozy and clean.  Perfect for cold weather nights.

Why Controlling Caffeine is Key in Perimenopause

Here’s the thing, caffeine is directly tied to our hormones, so if we are trying to get our hormones under control and keep our bodies strong, we need to control our caffeine intake too.  

Breakfast Quinoa

For quick pre-workout energy, a small serving of quinoa can be just what you need to supply lasting energy and a light, clean feeling in your stomach.

Just Can’t Get Enough Bean and Barley Salad

Packed with protein, snappy veggies and a super light, fresh dressing, once you have tried this recipe, you will be working it into the menu every week. The best part is how well it lasts in the fridge, making it perfect for batch cooking and prepping health meals for the week.

This is my WHY

We all have WHYs to motivate different parts of our lives.  Here are a couple of mine.

What We Can Learn From Failure

Have you ever been motivated to improve your health.  You started out ultra motivated, made some progress, but in time slid back into old habits?  Did that make you feel like a failure?  Someone incapable of improving her health?

What if you saw things differently?

Powerup Sweet Potato Scramble

This scramble mixes up fast and provides a serving of veggies, healthy fats, loads of protein and one of the best carbohydrates to power your day.

Savor-Berry Salad Bowl

This salad is packed with sweet and savory flavors, and lots of nutrients, but remains clean and healthful.

Can Restricting Foods From My Diet Make Me Happier?

Often, honing in on the most effective foods and health habits can feel restrictive, but what if we saw it a different way?  What if those restrictions can serve to rest our minds and nail our goals at the same time? 

Your Body is not Broken….It Might be Sugar…..Or Alcohol

Your body is not broken.  But if you are over forty, your hormones are changing.  As a result, the way food is processed in you body is different than it was when you were twenty and thirty.  To ensure your long-term health, it is important to learn how to change with it.

Health-Hero Gyro

Mediterranean food brings loads of veggies and flavor, but the typical gyro meat is loaded with fat.  This Heath-Hero Gyro is here to save the day and bring the flavor without the fat.

White Bean Chicken Chili

This is the ultimate cozy and filling chili to throw together in the morning and have warm and ready in time for dinner.

Baked Chicken and Veggies

Here is a simple and easy oven meal that checks all of the macronutrient boxes for Peri/menopause. 

Everyone’s Favorite Salmon Bowl

Warm and hearty meets crisp and fresh in this delish bowl, making it a go-to family favorite meal.  It is also an easy crowd pleaser that can be made for anywhere from 1-20 people, we know from experience!  The recipe below will feed about four people, with some leftovers depending on what everyone selects to […]

Powerup Protein Shake

Perfect for after a workout and a great way to nail your protein and veggie goals.

Super Squash-Mex Casserole

This meal is packed with fiber, protein and veggies, delivering all of our favorite Mexican spiced flavors in a hearty nutritionally-packed dish.  It is exactly what perimenopausal women need for clean fuel.  

Grilled Veggie Salad Bowl

If you are going to fire up your grill, maximize it as a way to load up on protein and veggies in this simple and fresh grilled salad bowl.

Easiest Taco Soup

Is this a soup or a chili?  You can decide!  One thing is for sure, it couldn’t be easier.  

Taco Salad Bowl

The bowl meal is the best set-up for everyone in the family to cater to their own tastes and preferences.  Peri/menopausal women need to focus on protein and veggies, especially at dinner, where our kids need more carbs.  Mexican-style bowls have tons of veggie options and make for excellent bowls.  Salsa makes for a flavorful […]

Mexican Spice Seasoning Recipe

Store bought seasoning blends can have processed additives.  Use this mix instead to avoid vague ingredients like “natural flavors” that can cause inflammation and hormone confusion. Mix up a large batch of this seasoning to keep on hand for easy food prep later. Ingredients: 2 part – Cumin 4 parts – Chili Powder 1 part […]

The Metal Toll of Perimenopause

Mind over matter.  With a strong mind, you can do anything.  It’s all in the mind.  Mindfulness over everything.  Your mind is your strongest muscle. Wow, great quotes, but what if your mind is just not feeling up to all of that heavy lifting?  If there is one thing that can sweep the leg out […]

Clear Evidence that Fasted Workouts Do More Harm Than Good in Women

“I have significantly decreased my calories and I am working out more and harder than ever.  Why am I not losing weight?  In fact, I feel puffier than ever!  There is something wrong with my body.” Have you ever thought this?  It is not your imagination.  There is nothing wrong with your body.  In fact, […]

Fresh Cauliflower and Herb Chopped Salad Recipe

Cruciferous vegetables are highly recommended for women in peri/menopause and this salad is a different and refreshing way to enjoy cauliflower.  This salad is a potluck fan favorite, but also lasts very well in the refrigerator, so it works well for prepping in advance and eating throughout the week.  Half a head of Cauliflower, grated […]

Easy and Light Lemon and Arugula Pasta

Ingredients: 1 lb. Pasta of Choice (Chickpea, whole wheat, quinoa, rice, etc) Arugula, to taste  1 Lb Cooked Chicken, cubed or shredded Light Lemony Cream Sauce: 1 8oz package Ricotta Juice and zest of 1 Lemon 1/2 C – 1 C boiling water  Directions: Want more ideas? This dish is also great pumped up with […]

Why it is Scary to Make a Health Change

You want to look and feel better, but something is holding you back from that first step.  I guarantee it is fear. Picture yourself feeling confident in your clothing, moving with ease, having more energy, smiling more, feeling in control of your health.  What is scary about that? Here is the scary question on your […]

Why Action Creates Motivation

Have you ever been trapped under a blanket on the couch and thought, “I do not have the energy to stand up”?  Then you do stand up and get moving you have more energy than it seemed?   It is exactly the same with changing a behavior.  You have something you know you need to […]

The Do’s and Don’ts of Working with a Health Coach

You have jumped in, hired a coach, and feel ready to change your health!  Next step: Don’t Blow It!! Let’s do a quick run-down of where coaching fails and make sure to avoid these pitfalls. Here is what you should do – be sure to book your own follow-up appointments, send your coach regular check […]

Are You Really Ready to Hire a Health Coach?

Read this to Find Out. Congratulations!  You are ready to take a huge step forward in seeking professional help to reach your goals.   This says a couple of things about you: First, let’s clearly define your coach’s job.  Picture this journey to your goals as a trip through the woods.  In this scenario, your […]

Health Planning is Not for Wimps

I started a piece about meal planning with a particular sentence, deleted it, typed it again, and deleted it.  I was afraid you would find it too….heavy handed?……Off-putting?…..Intense?  Here is the sentence: You can nail your health and fitness goals with relentless and aggressive planning.  See?  That might be a turnoff for some.  Let me […]

But, I Eat Pretty Healthy!

For many years as a health and nutrition coach, I have had a version of the same conversation with every client.  She would like to change her body, usually she would like to lose fat while maintaining or gaining muscle.  As we start to talk about nutrition, without fail, she will say, “I know I […]

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