Oatmeal Date Breakfast Shake

Oatmeal Date Breakfast Shake

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Oatmeal Date Breakfast Shake
Prep Time 5 minutes
Servings
person
Ingredients
Prep Time 5 minutes
Servings
person
Ingredients
Instructions
  1. To soften ingredients prior to blending, add pitted dates and rolled oats to 1/2 cup of hot water for 1 minute. Strain excess water from ingredients.
  2. Add softened dates and oats, 1 cup of almond beverage and 3 Tablespoons of hemp seed to a blender and pulse until smooth.
  3. Pour into a glass and garnish with extra hemp seed.
  4. For best results, enjoy chilled.
Recipe Notes
~ Adapted from Trader Joe's
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Summer Peach Salsa

Summer Peach Salsa

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Summer Peach Salsa
Prep Time 20 minutes
Servings
people
Ingredients
Prep Time 20 minutes
Servings
people
Ingredients
Instructions
  1. Combine peaches, tomatoes, jalapeno, basil, onion, lime juice, brown sugar and salt in a medium bowl.
Recipe Notes

Make Ahead Tip: Prepare up to 2 hours ahead.

Nutrition Info:

Serving size: 1/4 cup

Per serving: 18 calories; 0 g fat(0 g sat); 1 g fiber; 4 g carbohydrates; 0 g protein; 4 mcg folate; 0mg cholesterol; 3 g sugars; 0 g added sugars; 262 IU vitamin A; 6 mg vitamin C; 6 mg calcium; 0 mg iron; 59 mg sodium; 103 mg potassium

 

Credit: Eating Well
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Health Coaching

Health Coaching

Tired of one-size-fits-all approaches to dieting?

Drained from toxic relationships?

Overwhelmed by stress at work? 

Fed up with those nagging cravings?

Want to feel great in your body?

Ready to accomplish your goals in a way that’s empowering and exciting?

An Integrative Nutrition Health Coach is a guide and mentor who empowers you and provides ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.

As your Health Coach, I will listen carefully and we’ll navigate the world of contradictory nutrition and health advice together to explore what truly works for you.

Together we will:

  • Connect the dots between who you are and who you want to be
  • Create your personal blueprint
  • Decipher your body’s unique needs
  • Set your personal goals and work towards sustainable change

What you get:

  • Two 50-minute sessions per month
  • Email support between sessions
  • Simple healthy recipes
  • Handouts specific to your needs and goals
To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me.
During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.
What are you waiting for? Let’s do this! 
About Me

About Me

I received my training from the Institute for Integrative Nutrition, where I studied a variety of dietary theories and practical lifestyle coaching methods. With my knowledge, we co-create completely personalized actions based on your goals to move you toward your ideal vision of health within your unique body, lifestyle, preferences, and resources.

As a coach, I put the power back in YOUR hands.


Learn more about my training and my unique approach to health coaching.

Are you curious about how health coaching can help you? Let’s talk. Schedule an initial consultation with me today.

My Training

My Training

I graduated from the Institute for Integrative Nutrition where I learned innovative coaching methods, practical lifestyle management techniques, and over 100 dietary theories; everything from Ayurveda, gluten-free, and Paleo, to raw, vegan, and macrobiotics, and everything in between.

I studied with the world’s top health and wellness experts including:

  • Joshua Rosenthal, founder and director of the Institute for Integrative Nutrition
  • Dr. Andrew Weil, director of the Arizona Center for Integrative Medicine
  • Deepak Chopra, MD, leader in the field of mind-body medicine
  • Dr. David Katz, MD, MPH, director of Yale University’s Prevention Research Center
  • Dr. Walter Willett, MD, DrPH, chair of nutrition at Harvard University
  • Dr. Andrew Weil, MD, director of the Arizona Center for Integrative Medicine
  • Gabrielle Bernstein, bestselling author and life coach
  • Susan Blum, MD, MPH, assistant clinical professor at Mount Sinai School of Medicine
  • Mark Hyman, MD, founder of The UltraWellness Center
  • Geneen Roth, bestselling author and expert on emotional eating
  • David Wolfe, raw food leader and nutrition expert
  • Marion Nestle, PhD, MPH, professor at New York University’s Department of Nutrition, Food Studies, and Public Health
  • Mark Bittman, food writer for the New York Times and bestselling author
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My education has equipped me with extensive, cutting-edge knowledge in holistic nutrition, health coaching, and prevention. Drawing on my expertise, I work with clients like you to help make lifestyle changes and choose health-promoting ways that produce real and lasting results. You will develop a deeper understanding of food and lifestyle choices that work best for you, improving your energy, balance, health, and happiness.Each session will leave you feeling inspired and motivated. We will talk about things beyond food, seeking to bring balance to important elements of your life such as love and relationship as well as career and money. I will personally and carefully guide you to make simple, small changes that transform your life.

DIY Toxin-Free Floor Cleaner

DIY Toxin-Free Floor Cleaner

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DIY Toxin-Free Floor Cleaner
Instructions
  1. Place in a glass spray bottle. Spray onto floors and mop. Alternatively, double or triple the recipe amount (depending on the area you need to mop) and place in a bucket and mop floor.
  2. Do not use on polished wood floors as the essential oils and vinegar can dull the shine.strip the varnish. Omit essential oils and vinegar and use the following instead: 2 cups water and 2 cups liquid castile soap.
Recipe Notes
Credit: Food Matters
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Beverages

Beverages

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Brain-Boosting Smoothie
Prep Time 2 minutes
Servings
person
Prep Time 2 minutes
Servings
person
Instructions
  1. Add all ingredients to blender and blend until smooth texture is reached.
Recipe Notes

A high-powered blender makes the best textured smoothie. I use this one.

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High Energy Breakfast Shake
A quick-and-easy, nutritious and delicious addition to your healthiest way of eating. And a great way to start the day!
Prep Time 5 minutes
Servings
people
Ingredients
Prep Time 5 minutes
Servings
people
Ingredients
Recipe Notes

Blend all ingredients in a high-powered blender until smooth. Enjoy!

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Dips, Dressings, Salsas & Sauces

Dips, Dressings, Salsas & Sauces

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Garlicky Kale and Spinach Dip for New Years Party
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Bring a large pot of salted water to a boil. Prepare an ice water bath by filling a bowl halfway with ice and water; set aside.
  2. Add kale and spinach to the boiling water and cook until wilted, about 2 minutes. Remove from the boiling water and plunge into the ice bath. Once the greens are cool, remove them from the ice bath, shake off any excess water, and place in the bowl of a food processor.
  3. Add garlic, pine nuts, and vinegar and, while puréeing, slowly pour in the olive oil. Continue puréeing, stopping to scrape down the sides of the bowl with a rubber spatula as necessary, until all of the oil is incorporated and the mixture is smooth, about 4 minutes. Season with salt and serve.
Recipe Notes
Credit: Chowhound
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Print Recipe
Summer Peach Salsa
Prep Time 20 minutes
Servings
people
Ingredients
Prep Time 20 minutes
Servings
people
Ingredients
Instructions
  1. Combine peaches, tomatoes, jalapeno, basil, onion, lime juice, brown sugar and salt in a medium bowl.
Recipe Notes

Make Ahead Tip: Prepare up to 2 hours ahead.

Nutrition Info:

Serving size: 1/4 cup

Per serving: 18 calories; 0 g fat(0 g sat); 1 g fiber; 4 g carbohydrates; 0 g protein; 4 mcg folate; 0mg cholesterol; 3 g sugars; 0 g added sugars; 262 IU vitamin A; 6 mg vitamin C; 6 mg calcium; 0 mg iron; 59 mg sodium; 103 mg potassium

 

Credit: Eating Well
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