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9:44 am

How to Eat Healthy on the Road

Traveling this summer? Got a long road trip planned? I’ve got you covered with healthy on-the-go clean food options.  Your clean eating routine doesn’t have to go by the wayside just because you’ll be away from home and your kitchen.  With a little pre-planning, you can create a lot of options for eating healthy away from home.  So, make a list, shop ahead and pack up some healthy treats for your vacations and keep driving on by that truck stop full of trans fats and genetically modified foods!

Something that goes with me on every trip is my essential oils. I have a little travel case full of tiny drams of my favorites. I use Lemon oil in my water every morning to balance my pH and detox. I use DigestZen for upset tummies; Peppermint for headaches, fevers, improved digestion, and over-heating; Deep Blue for sore feet and achy muscles; I use Lavender for cuts, scrapes, itching, rashes and for calming; I also use a blend called Slim & Sassy to curb cravings and my appetite; and, perhaps most important is Terrashield, a natural repellant blend that keeps mosquitos and ticks away without chemicals! Visit my essential oil website to learn more!

Eating on the run 1

Eating Healthy on the Road

Got a road trip this summer? Here’s a few tips on how to eat healthy on the road:

  1. Plug in your route on Eat Well Guide and it will give you a list of healthy food options along your route.  Plug in your destination and it will give you tons of local, organic food options where you’ll be staying as well.
  2. Pack a cooler. Our kids get bored easily and having go-to snacks on hands and lunches already packed, means less stops and getting to our destination quicker!
  3. Here’s what I pack: bananas, apples, grapes, pre-made trail mix, homemade granola (for topping yogurt or just snacking on), nitrate-free jerky, Epic bars, hummus with cut up cucumber, carrots and bell peppers, sandwiches for the kids, power salad for me, protein power balls, homemade granola bars, Newman’s Own High Protein Pretzels and Plantain Chips.
  4. Refillable, reusable water bottles. No plastic bottles that just fill up landfills and expose you to more BPA, buy a glass or stainless steel bottle and refill it!

Eating Healthy on a Plane

Knowing a few secrets can get you by those pesky TSA rules!

  1. Pack your breakfast in a baggie! I pack quick-cooking rolled oats, cinnamon, chia seeds, nuts and my homemade granola in a baggie. Once through security, I look for a coffee shop and get a cup of hot water and a spoon (almost always free).  You can also add dried fruit like raisins, cranberries or apples to sweeten it up if you need to.
  2. Banana with a packet of Justin's Almond Butter.
  3. For every plane trip I took last year, I made a Power Salad in a small Tupperware container. It has greens, a protein like quinoa, chickpeas or tuna fish, sunflower seeds, diced avocado, chia seeds, chopped veggies like cucumber, bell peppers, carrots and a tiny container of homemade dressing.  I stop by a café and grab a plastic fork before getting on the plane.
  4. I also love taking dried fruit, dark chocolate, trail mix, granola, blueberries, raw pumpkin and sunflower seeds, and homemade granola bars for the kiddies.
  5. Water! Buy a large bottle of water after security or fill up your reusable water at a café soda fountain (free option!).
  6. Herbal tea – I love packing a baggie of my favorite herbal teas. I use Peppermint for a pick-me-up or tummy troubles, Ginger is great for tummies as well, I love Vanilla Rooibos, Honey Lavender and Lemon tea as well.  They always have hot water on the plane or you can hit up a coffee kiosk.

Eating Healthy in a Hotel

I like to book hotel rooms that have a mini-fridge.  I like packing a few staples in my suitcase and then tossing a few local finds in the fridge.

  1. Stop by a local market and buy some string cheese, plain yogurt, nut butter, raw veggies, crackers.
  2. Bring baggies of quick-cooking oatmeal and make some hot water by running water through the hotel room coffee maker.
  3. Pack your protein powder or green powder and add water to a Blender Bottle for a quick breakfast shake. I make pre-made baggies of my True Whey, powdered greens, maca powder, raw cacao and chia seeds.
  4. Store fresh fruit like apples, oranges, grapes, berries and bananas in the fridge.
  5. Make sure you save some snacks for the car or plane ride home.

Eating Healthy in a condo (with a kitchen)

We’re taking a week-long beach vacation to South Carolina this year and I’m excited about being able to cook our own food in a fully-stocked kitchen. I called ahead to see what they have and I only need to pack a few extra essentials.  We’re packing a blender, some spices, my favorite skillet and a few of my favorite knives.

I’ve planned out our route on Eat Well and found some local restaurants, farmer’s markets and even an organic grocery to shop from.
Most every breakfast and lunch will be eaten at the condo. I love omelets, sweet potato hash and fresh sausage from our farmer.
We'll make chicken salad, potato salad, broccoli slaw with grilled chicken and lots of fresh salads.
I’m packing a cooler of some of our frozen pastured pork and grass-fed beef and have planned out our dinners for the week, which also includes some evenings out at a few local restaurants that cater to those looking for healthier, local, sustainable foods.  But I might throw in a night at some of my favorite Southern soul-food spots.  I gotta get my fix!  It’s all about balance after all.

If you’re looking to improve your health, I can help. Email me to schedule your free consultation.

10:11 am

5 Strategies for Better Sleep

5 Top Strategies for Better Sleep

When I was in my twenties and thirties I would make silly remarks like, “I’ll sleep when I’m dead!” I was young, single, and enjoying the nightlife. Turns out I was also digging my grave sooner than I would like. By the time I hit my forties, I was overweight, my hormones were out of whack, I had no energy and now I suffer from adrenal fatigue. Getting quality sleep is crucial for so many systems in our bodies. According to the National Science Foundation, over 70 million people suffer from insomnia. Not getting adequate sleep is responsible for infection, insulin resistance, obesity, diabetes, cancer, arthritis, and mood disorders.

It’s time to value our sleep and give it the respect it deserves. Poor sleep impacts our nutrition in ways you may not have thought of too. Staying up too late causes an increase in the hormone ghrelin, which drives our hunger controls. That can lead to poor food choices, hormone imbalance and weight gain.

How much sleep should I get? 7 to 8 hours of sleep per night is recommended. The risk of developing obesity rises 23% with just 6 hours of sleep per night, 50% with 5 hours per night, and 73% with 4 hours per night. Arianna Huffington’s new book, The Sleep Revolution, shares how our cultural dismissal of sleep as time wasted compromises our health and our decision-making and undermines our work lives, our personal lives -- and even our sex lives.


So what can you do to improve the quality and quantity of your sleep to benefit your health?

Here’s my Top 5 Strategies for Better Sleep:

  1. Limit caffeine, alcohol and snacks before bedtime. Eliminate all caffeine after 3pm and keep it under1-2 cups per day at most. Alcohol is a depressant, but it actually disrupts your sleep quality. Eating within 2-3 hours of bedtime raises your body temperature and metabolic rate, disrupting sleep. Your body needs to repair at night, not digest food that you’ve just eaten.
  2. Choose natural sleep remedies over highly-addictive sleep aids. Prescription sleep aids actually alter our sleep architecture and can cause a morning hangover. Try Lemon Balm, Valerian root or phosphotidylserine in supplement form. Magnesium citrate is also a great relaxing mineral that promotes quality sleep. I take magnesium before bed every night.
  3. Set the scene for sleep. Thirty minutes before bed, turn off all electronic devices that emit a blue light, like a TV, tablet, phone, and computer. These devices have what I call the “Vegas-effect” and keep our brains on active mode. Try reading a book, journaling or just chatting with your partner. A warm bath with calming essential oils can help too.
  4. Alter your daytime dietary composition to sleep better. Consider adding in more protein, omega 3 fatty acids, low glycemic foods, and fresh vegetables to promote balanced blood sugar levels.
  5. Movement – All it takes is 30 minutes of movement to boost your metabolism in the morning and then set you up for good quality sleep at night. Find something you like to do and add it to your routine. A pleasant walk in the sunshine can do wonders for your circadian rhythms as well.

If all these efforts don’t result in higher quality sleep, you may have a hormone imbalance or health issue that needs addressing. My consultations are always free and you could be greatly damaging your health by ignoring poor sleep issues.

May is actually Better Sleep Month, so I thought I would take some time to not only chat about this great book, but also share some sleep tips from Casper, their mattress is made with latex foam instead of memory foam that allows you to sleep cool, which is one of the most common sleep problems.  Because let’s be honest, we could all sleep a little better.


9:29 am

Choosing a Safer Sunscreen

Once upon a time, I laid out with my friends in my backyard and slathered baby oil all over myself to get a glowing tan. Say what?!! Yep, that was me in my teens. Of course we all know better now. Or, do we? More than 2 million Americans develop skin cancer each year (NCI, 2013). Surprisingly, there are over 400 sunscreens on the market today, yet only a dozen are actually considered safe and effective.

What is a sunblock or sunscreen?

Sunblocks are mineral-based and provide a physical barrier between you and the sun. They are not absorbed, but rather sit on the skin. Sunscreens, however, are absorbed into the skin and a chemical reaction takes place in order for them to be effective. The ingredients in chemical sunscreens can be downright toxic to your body. For example, one common chemical is oxybenzone, which absorbs ultraviolet light and is believed to cause hormone disruptions and cell damage that may provoke cancer. Also found is retinyl palmitate, a synthetic form of vitamin A, in many sunscreens and face lotions. FDA-sponsored studies have linked it to skin cancer.

What do we need to filter out and why?

The Earth is struck with UVA and UVB rays. But UVB rays make up just 3 to 5 percent of the ultraviolet spectrum striking the earth. UVA rays are more numerous and penetrate deeper into the body than UVB. They can cause a different type of DNA damage (Cadet, 2009). Most sunscreens only filter UVB rays. It’s important to read the label and determine if your brand filters both rays.

How do I protect myself?

  1. Use Physical Barrier Sunscreens – We need the sun to provide us with energy and the conversion of Vitamin D, but if you’re going to the beach or pool or will have prolonged exposure, you’ll want to take some steps to protect your skin. Look for a brand that contains physical barriers like zinc oxide and titanium dioxide. Both filter out UVB and UVA.
  2. Protective Clothing & Gear – Wear a hat to protect your scalp, eyes and the thin skin on your face; sunglasses with dark or polarized lenses are helpful in preventing glare; long sleeve “rash-guard” swimsuits and those with dark colors and tight weaves can provide a physical block. I don’t advise buying clothes with added chemical sunscreens.
  3. Antioxidants! Fresh, raw fruits and vegetables can provide your body with the necessary nutrients needed to fight the free radicals caused by sun overexposure. Astaxanthin, a potent antioxidant, can be taken in supplement form for several weeks, which can shield your body from UV damage.

How do I choose an effective brand?

The one major drawback of mineral-based sunscreens is the tell-tale ghostly white look. They can also stain your clothes. There are several brands that the Environmental Working Group has tested for safety and efficacy and some are better than others at blending in and not leaving the white marks behind. Visit their website and see if your brand is safe.

It’s also important to note that choosing a sunscreen based solely on a super high SPF factor can be misleading and give you a false sense of protection. After about 2 hours, the effectiveness of chemical sunscreens wears off and not only stops working but actually interacts with the sunshine to cause free radicals and oxidation in your skin, which cause cancer!

Ultimately, you want to flip your bottle over, read the ingredient label and avoid oxybenzone, parabens, retinyl palmitate (a synthetic form of Vitamin A), and artificial fragrance.  Choose those with zinc oxide and titanium dioxide. Some of my favorite sunscreens are Dr. Mercola’s, Green Screen, CA Baby and Beauty Counter.

Do you have a favorite natural sunscreen? Let me know!

9:46 am

4 Nutrition Tips You Need to Implement Now

girl shopping

There’s so much health, wellness and nutrition information out today that you can easily get overwhelmed and even confused by the conflicting advice.  One website I was searching had an article that said “drink two liters of water per day,” while another article said, “drink only when you’re thirsty.”

I constantly hear from my clients that they are overwhelmed, stressed and confused and don’t know who to believe anymore. Their inboxes are full of emails from bloggers, doctors, and wellness experts all claiming to have the latest information, studies and tips you need to improve your health.  I understand their frustration, especially when you’re trying to do research on a nutrition topic. I personally like to source from medical journals and scientific research that is evidence-based.  But that can be hard to decipher if you don’t understand medical jargon and it’s a lengthy read!

My advice is to clean up your inbox and follow people you trust and those who give you valuable information that you understand and resonate with. Stop the constant funnel of information, or should I say misinformation.

The main problem with nutrition advice is the study of it is fairly new. We can only get true data after following someone’s health for their lifetime to witness what effects their diet had on their health.  However, it’s extremely difficult to trace a particular food or item in the diet to disease outcomes years later, especially given lifestyle factors and other variables.

I believe that if you can swear off all of those crazy fad diets, juice cleanses and food rules, you can once again have a healthy relationship with food. You need to listen to your body and follow its advice. If you have bloating after eating something or develop a rash, you probably shouldn’t be eating that item. Do you feel tired after a huge plate of pasta? Perhaps cut back and add more veggies and protein to balance your blood sugar. Once you can slow down and really tune in to your body’s rhythm, hunger signals and distress signals, you will learn what to feed yourself.

Tip #1:

Slow down and pay attention to your meal. Many of us are eating on the go, in the car, and at our desks. We aren’t focused on the smells, the appearance or taste – we’re just shoving it in. Take a moment to have a few deep breaths before a meal and relax your parasympathetic nervous system.  Savor each bite and enjoy your meal. It will help you feel fuller and allow you to listen to your body’s fullness cues.  Mindfulness and being present in the moment are the keys.

Tip #2:

Stop the fads and trends. Are you eating egg whites or avoiding eggs because of cholesterol or avoiding fat, because it “makes you fat?” If you enjoy the whole egg, eat it. If you enjoy bacon, eat it. If you want a donut, sit down, smell it, and savor every.single.bite. Depriving yourself of treats only leads to overindulgence down the road.

Tip #3: 

Don’t put yourself in a diet box. There’s no reason on Earth that need you to proclaim to the world that you eat a specific way. Maybe you’re a vegetarian who enjoys a fish taco every now and then or you’re vegan, but eat local raw honey. Or, perhaps you eat a Paleo diet, but can’t give up cheese. Who cares! Eat what you want, enjoy it and don’t feel like you need to put yourself into a specific category. I call my eating style “Flexitarian” – I eat whatever my body tells me it wants.

Tip #4:

Make it sustainable. Whichever way you do eat, make it something simple, tasty and fun so that you can sustain this way of eating for the rest of your life. When I ditched processed foods and switched to whole foods, I took my time. I slowly started integrating healthy salads, smoothies and grass-fed proteins. It didn’t happen overnight and by taking it slow, I’m proud to say that I love my healthy diet of whole, clean and local foods for five years now.  When you diet, it’s usually something short-term and not a “way of eating” that is sustainable forever.  I urge you to source locally, eat fresh, whole foods and cook as much as possible on your own. This alone will improve your health tremendously!

Hopefully these tips will help you release some of your food guilt around eating and you can have a healthy relationship with food and your body again. Spending time making meals with love and eating them with our full attention can help you nurture and nourish your body.

12:08 pm

How to Make a Healing Smoothie

green-682620With summer approaching, I thought it would be a good time to share some tips and tricks on making a nutritious smoothie.  Smoothies can be refreshing in hot weather, but more importantly, they nourish your body on a cellular level and can improve your health, your digestion and your immunity. Made properly, a smoothie can cleanse your body of toxins, assist with weight loss, hydrate you, and provide a simple, quick meal when you’re in a hurry.

Smoothies can serve a few different purposes as well. There’s the breakfast smoothie, the post-workout fuel-up, and the afternoon pick-me-up (or after school snack if you have children). My girls also love popsicles made from smoothies, which sure beats those questionable novelties on the ice-cream truck!

You could use a recipe that tells you exactly how to make a particular smoothie, but I like using this simple Green Smoothie Formula which allows you to get creative in the kitchen.

Easy Green Smoothie Formula:

  1. Start with 2 cups of leafy greens (like baby spinach, Swiss chard, kale, even Romaine lettuce) I like to rotate my greens for maximum nutrient intake.
  2. Add about 1 ½ cups of liquid (water, coconut milk, almond milk, or coconut water)
  3. 1 banana (freeze your overripe ones) or 1 pitted Medjool date
  4. 1 cup of Fresh or Frozen Fruit (pick your favorite, use what is in season or use frozen fruit)
  5. Superfood Boosts: Sprinkle in chia seeds, goji berries, Maca powder, flax seeds, cinnamon, raw cacao, or hemp seeds.

Serves 1-2 – depending on how hungry you are!

Blending Tips:

  1. If you don’t have a powerful blender, whiz your greens and liquids first, then, add your fruits and superfoods.
  2. If using fresh fruit (as opposed to frozen), add a few cubes of ice to chill your smoothie and make it creamy and cool. I like to freeze seasonal fruit to have on hand all year round to make smoothies. Frozen bananas make it super creamy.
  3. You can make these the night before, but store in glass jars with a tight lid. They may need a brief run through the blender right before consuming or a good shake.

The Meal-Replacement Smoothie:

To use a smoothie as a meal replacement, say for breakfast, it’s important to add protein and healthy fats. I like using a tablespoon of a nut butter like cashew or almond butter or you could even add pumpkin or sunflower seeds (if you have a high-powered blender). To add in a healthy fat, you could use a tablespoon of coconut oil or coconut manna or ½ an avocado.

The Post-Workout Smoothie:

Adding in healthy fats like coconut oil, avocado and nut butters can provide your body with the fuel it needs to continue on its fat-burning mission. Protein is essential too and nut butters and seeds are great in a smoothie after a good workout. Low-glycemic berries are best after workouts as well.

Make it Kid-Friendly:

Leafy greens and light-colored fruit like mangoes and pineapple create a bright neon green smoothie. I make these in my Wellness After School class for elementary-aged children and call it my Green Goblin Smoothie. They all love it once they try it, but some are wary of the green color at first.

Using blueberries and strawberries can turn your smoothie purple or pink, which can be more accepting of choosy children.

A Bit About Superfoods:

A “superfood” is basically just a nutrient-dense food that is really great for your health. We’ve all heard of blueberries, wild salmon and broccoli being traditional superfoods, but there’s a few more that are becoming more commonplace that you should consider adding to your diet. Superfoods are high in antioxidants, minerals, vitamins and amino acids – which we all need.

Maca Root

Maca Root is very nutritious and it’s great in smoothies because the smoothie helps mask Maca’s earthy taste. Maca is full of fiber and amino acids, is great for weight loss and it helps deter sugar cravings. It’s also used to boost energy and a sluggish libido. Ancient Peruvians used Maca as a fertility enhancer.

Raw Cacao is another favorite of mine. Cacao is chocolate is its raw, unprocessed form. It contains theobromine which encourages a healthy balance of bacteria in the mouth, speeds up metabolism and boosts energy. It’s also high in antioxidants, fiber and magnesium, and boosts serotonin levels.

What do you put in your green smoothie? Share with us in the comments!

5:56 pm

7 Steps to Cleanse Your Body of Toxins

Internal Spring Cleaning

7 Steps to Cleanse Your Body of Toxins

Some of us feel the need to rearrange furniture, power wash the deck, and spruce up the garden beds in springtime, but our bodies need a little spring cleaning too!
You don't have to go on a crazy juice diet or deprive yourself of food for days on end to give yourself a "cleanse" either. Detoxing or cleansing mean different things to different people. I simply believe that if we can give our bodies a little rest from the toxic burden we assault on it every day, our health will improve.
To properly cleanse your body, you need to start with cleaning up your diet. A diet heavy in processed foods, red meat, alcohol, caffeine, sugar and sweets is overburdened and probably not functioning properly. But, even those with squeaky clean diets need a little reboot once in a while. Every day we are assaulted with chemicals in the air, our water, our food and the environment as a whole. Cleansing your body can assist your natural detoxification pathways and you’ll feel better as a result.

I like cleansing in the spring because it feels natural and we’ve just come out of a long winter with heavy foods, like stews, casseroles, hearty pies and baked goods. Those foods were nourishing in the winter and kept us warm, but now it’s time to release the excess and clean the pipes – so to speak!

Step 1: Clean up your diet. For one week, cut down on red meat, gluten, sugar, treats, soda, caffeine, alcohol, nuts, seeds and any processed or fast food. This doesn’t mean complete avoidance, but try to cut back as much as possible to assist your digestive tract. Increase leafy greens, load up on veggies, fish, whole grains like quinoa and lots of water. The more you cut back, the greater success you’ll have. Plus, you may even lose some weight.

Step 2: Let’s clean those pipes! The first detox pathway is cleansing the colon because you can’t do a liver cleanse or gallbladder cleanse if you’re not moving waste out properly. Start with daily lemon water in the morning, add in lots of filtered water, and herbal teas. You could try colon hydrotherapy, coffee enemas and drinking pure green juice if things aren’t “moving along.” Herbs like slippery elm and buckthorn can help.


Step 3: Cleansing the Urinary Tract. Again, lots of water throughout the day is helpful, as is eating parsley, asparagus and pure cranberry juice. Make sure the juice is pure and has no added sugar.

Step 4: Cleansing the Liver. Add in beets, ginger and citrus fruits. You can also add turmeric to everything you eat (I add it to eggs, soups, ground meats, stews, pretty much everything.) Milk Thistle is a supplement you can take to aid in liver cleansing. Increase carrots, beets, dark leafy greens and green juice to aid in cleansing the liver. Also beneficial is adding in fiber to your diet to assist the body in removing toxins that the liver has filtered out. I like flax and chia seeds for this.


Step 5: Cleansing the Lymphatic System. Two of my favorite lymph exercises are daily dry skin brushing and rebounding. Before every shower, grab a natural bristle brush and brush towards your heart. Start at your feet and move up (avoiding the face and chest). Rebounding is great for moving lymphatic fluid, as is massage. Go get one! I also like Pau d’arco tea , burdock root and cats claw for herbal therapies.


Step 6: Chemical & Heavy Metal Detoxification. If you take prescription medicine, antibiotics, get vaccinations, have dental amalgams, or you are exposed to toxins via your environment, then you also need to do a heavy metal cleanse. This can be a little more intensive than your run-of-the-mill spring cleanse, but stick with me. Adding in chlorella, spirulina and blue-green algae can draw the metals out of your system. You can add these powders to your smoothie to disguise the flavor. 

Heavy Metal Detox Juice:
Juice the following:
3 celery stalks, 1 cucumber, 1 handful parsley, 1 handful cilantro, 1 green apple, 1/2 fennel bulb, 1 lemon

Step 7: Systemic Detoxification. The last step can be up to you. Do you need an emotional detox, a spiritual cleanse, or perhaps just a simple cleansing of your personal care or cleaning products? Remember to breathe (slowly and deeply), practice daily meditation and gratitude and journal during your cleanse. You can refer to Chapter 12 of Unprocessed Living to help you clean up your personal care and cleaning products and decrease your exposure to toxins in the home.

Remember to give each steps several days to really work, then move on to the next step. Let me know how it goes and if you have any questions during your spring cleanse! Good luck!




This article is not a substitute for seeking medical advice from your physician or health care professional.

2:59 pm

Sadness, Loss and Eating Your Emotions

The past week has been a true roller coaster ride of emotions. Last weekend, I was in New York City for book signing events, a nutrition conference and I even got to sit front row for a Dr. Oz taping (and yes, I gave him my book!).

Then, I came home and had a seriously amazing photo shoot for First for Women magazine, complete with complimentary outfit, hair and makeup!

photoshoot green dress
swimsuit shot

I was on a high and feeling unstoppable. Then, Friday rolled around and my ride came to an end. Our family dog of twelve years, who wasn’t in the best shape, was crying in pain. I took him to the vet and they informed me that he was in organ failure and it was “time.” I never felt such sadness and pain. He was my office companion and my protector for twelve long years.

The past few days have been really hard and I feel like I have a little hole in my heart. My initial reaction, after crying for a while, was comforting myself with food. I wanted to dive headfirst into a big chocolate cake! Have you ever felt that way?

This is what got me into trouble years ago and led to my health problems and weight gain. I didn’t realize it at the time, but I was eating my emotions. I used sugar as my drug and occasionally alcohol to numb the pain. But today, I don’t eat sugar anymore and I stopped drinking about a year ago. Today I am aware and I know that the loss and sadness will still be there after I eat the cake. And, then I will have food guilt, bloat, and regret. Pretty much not worth the cake, right?

Plus, if I gave into the sugar and carb cravings, that would only lead to more cravings and sugar and stress lower your immunity and would make me more susceptible to illness.

So, you may ask, what did I do instead? Well, it was hard, believe me. I wanted the cake, but instead I opted for adaptogenic herbs like Rhodiola and Holy Basil. The former I take as a supplement for lowering cortisol levels. The latter, I drink as a tea. I like Organic India brand teas. The natural herbs are uplifting and naturally lower cortisol levels in the body (which can spike during times of stress or sadness).

As a family, we spent time together and gave lots of hugs and cuddles. We went bowling to get out of the house and laugh a little. I also gave myself a little break with work and spent some extra time in my infrared sauna. A little self-care goes a long way.

So, I hope if you ever find yourself in a sad situation or have to deal with the loss of a pet, you won’t feed your emotions with non-nutritious food, but will instead give yourself time, lots of love and self-care.

In memory of Bailey...

1:08 pm

Holistic Day Retreat

 Holistic Day Retreat
April 23, 2016, 10:00 - 5:00pm
Gainesville, VA

Imagine a day to yourself, where someone cooks nutritious food for you and devotes time and understanding to your personal health and well-being.

Sound like a dream? Well, it can come true when you sign up for my Holistic DAY Retreat in the beautiful private home of Discover Health Yoga studios.

 You’ll relax and be catered to by me all day.


Cooking Classes

Nutrition/Wellness Workshops

Unlimited Infrared Sauna

Delicious, nutritious farm-to-table food

Fresh Green Juice/Demo

Walk around the property


 spencer warrior pose

What’s included:

1 day at the peaceful Discover Health Yoga studio

Organic lunch, snacks, juice, & drinks*

I will do my best to accommodate those with food allergies and sensitivities.

Workshops Topics include:

  • Weight Loss
  • Using Superfoods
  • Healing Your Gut
  • Controlling Cravings
  • Healing with Herbs & Oils
  • Juicing
  • Stress Management

*For those who have food sensitivities, you can be assured that the food will be free from gluten, dairy, soy, corn and peanuts. Meals will be 95% Paleo with some vegetarian options at lunch.

You can expect food such as green juices, superfood smoothies, bone broths, seasonal salads with homemade dressing, roasted chicken salad and a delicious, healthy dessert.

Water and seasonal fruit are available throughout the day.

Location: Discover Health Yoga studio, 9055 Buckland Mill Rd, Gainesville, VA 20155
spencer yoga

 The single day retreat will be hosted Sat., April 23, from 10:00am - 5:00pm. You'll receive a farm-to-table lunch, yoga, walk around the property, nutrition workshop, cooking class, juicing demo and use of the infrared sauna. Snacks provided as well.
Cost is $79 for the day.


We will have scheduled activities and events throughout the day, but you will have time to relax or explore on your own if you choose.

We’ll be taking walks on the property, learning how to manage stress, creating a game plan for your health care moving forward, learning how to cook nutrient-dense meals, and learning how to manage stress.


I look forward to pampering you and teaching you some tools that you will carry with you forever!
Sign up early - space is limited for this amazing day retreat.


12:20 pm

My Fitness Favorites

My Fitness Faves

It never fails, come January 1st, everyone feels the guilt of holiday over-indulgences and makes some sort of resolution to lose weight and get healthy. And that's great - I actually need to get back on track as well! I didn't eat poorly over the holidays, but boy did I EAT...a lot!

Local fitness centers and gyms always see a huge influx during the months of January and February, but then the traffic starts to taper off. People lose their motivation and when they don't see results, they get frustrated and quit.

Did you know I never stepped ONE foot into a gym to lose my 50 pounds??!!

You can't exercise your way out of a bad diet. Don't get me wrong, physical movement of some sort is great and much needed, but you won't lose weight permanently if you don't also change what and when and how you eat.

I can help with that part! As an Integrative Nutrition Health Coach, I can help get you back on track and educate you on what is and what isn't working for your health. Nutrition is a huge part of our wellness and if you're eating non-nutritious foods like juice, soda, lots of white flour and white sugar products, you're not going to reach your health goals. It can be extremely hard to give up some of our familiar staples and that's where transformational coaching can help.

Programs like my 6-Week JumpStart or my 3-mo Personal Coaching program can get you started on the right path and you'll get one-on-one attention, education and support to help you reach your goals.

I love my new fitness routine and these are some of my tried-and-true products that I have personally used to lose 50 pounds! I love to walk when it's nice outside, but that's not always possible here in Northern VA. So, I turned our basement into my little home gym and I wake up and get my workout over and done with first thing in the morning. My personal faves are the kettlebells, rebounder and exercise bands. (I take the bands with me when I travel too!)

Take a look at my favorite tools on Amazon and see if you would like to use any of these to set up a space for workouts in your home.

My Fitness Favorites on Amazon!

How can I support and help you to reach your goals? I offer free health consultations, so let's set one up today to discuss how to help you achieve the health of your dreams!

10:22 am

How I dropped 50 lbs. and 4 Medications

Do you know my story? I wanted to share it with you.
I was raised in middle America in the 1970’s, eating the same thing as the rest of our suburban neighbors. I grew up eating canned soups, toaster pastries, oatmeal cream pies, pinwheels, school lunches, frozen dinners, fast food burgers and tacos, brightly colored popsicles and eating as much candy as I could shovel in my mouth. Of course my mom cooked dinner most every night of the week, but she had grown accustomed to convenience items like canned vegetables, boxed stuffing mixes and typical packaged foods that everyone was buying.

Then, when I moved away from home, my diet consisted of low-fat and fat-free everything, canned foods, anything I could pop in a microwave and high-sugar juices. The result? By age 25, I was diagnosed with Hashimoto’s Thyroiditis (an autoimmune thyroid disease). I didn’t give my diagnosis a second thought. I took my prescribed medication and assumed that feeling tired, cold and headachy was my new way of life. I also suffered from frequent migraines, frequent bronchitis and low energy. I wasn’t overweight, not yet anyway.  

I was always interested in fitness and even majored in Physical Education and Health in college. I danced, exercised regularly and worked as a Personal Trainer. But, I was following the USDA guidelines for nutrition. Remember the food pyramid? I was told fat was bad and to eat 6-11 servings of bread, cereal and pasta a day…which I did. Do you think I eventually became overweight? You betcha!

Years later, after having two children, I became very tired all the time, had horrible allergies, frequent colds, sinus infections and bronchitis, frequent migraines, unexplained leg pain, hip pain, high cholesterol and was about 45 pounds overweight. I hit 40 and was falling apart! I wanted to exercise. I wanted to feel better, but I wasn’t sure where to start and had no energy to do anything. I thought I was eating healthy by avoiding all fat and soda. I was eating fat-free cookies, fat-free mayo, “healthy” frozen meals and looking for “natural” products. I mean, I even avoided nuts and avocados because of their high-fat content! When it came to food shopping, I never really thought about reading food labels and I would grab the cheapest item on the shelf. I did occasionally look at the fat grams and sometimes the calorie count, but it never crossed my mind that the chemicals in my food were making me sick!

Then, in 2009, I met an Integrative Nutrition Health Coach.  She taught me some amazing things about our food supply today and how I could change my life by not eating processed foods and conventionally-farmed meats and dairy.  We slowly started educating ourselves and began reading ingredient labels.

Cindy Before & After

Since September 2010, I have been eating clean, whole foods, farm-fresh eggs, grass-fed meats, eliminated dairy, soy and gluten and I grow a lot of my own food. The result? I lost 50 pounds, have no more migraines, no more allergies, my thyroid condition is under control, I’m off all medications, I haven’t had a sinus infection or bronchitis since I stopped dairy, no more leg or hip pain, cholesterol is normal and I have tons of energy all day long for my active kids!

I even managed to get my husband and kids on board and they don’t drink store-bought, pasteurized juice anymore, we’ve nixed the frozen chicken nuggets and fish sticks and they enjoy the same dinner as the adults. It is possible to get your kids to love broccoli, zucchini and kale – it just takes some time and creativity!

In 2012, I enrolled in the world’s largest nutrition school, the Institute for Integrative Nutrition, where I was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. I was eager to share my new-found knowledge with the world and let people know that you don’t have to feel this ill. You don’t have to grow old and become sick and take lots of medication. I’m excited to share with others the amazing, life-changing experience I went through.

Today, I see so many clients with diet-related diseases and it makes me mad that our food supply has become so tainted with chemicals, hormones, pesticides, and genetically-modified organisms. It’s not your fault.  I also have many family members who have developed chronic diseases and then go on to make changes to their diet and lifestyle, but what if you could avoid the cost and heartache associated with diet-related diseases? My wish is for you to be inspired to take responsibility for your health now, no matter your age or state of health. No change is too small!

Contact me now or sign up for my 6-Week JumpStart! I want to help you reach your goals too!


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