Wait What Do You Do? || A Guide to Holistic Health Coaching

Have you ever received good advice that you were unable to follow? Has your doctor ever recommended a lifestyle change that you found to be unsustainable? Have you ever wanted something in your life, but found you couldn’t achieve it alone?

Health Coaches are knowledgeable advisers who provide 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 help you to navigate the world of contradictory nutrition advice to determine what changes are necessary for you.

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance.

As a client of my health coaching program, you will…

• set and accomplish goals in a way that is empowering and exciting
• work to achieve and maintain your ideal weight
• understand and reduce your cravings
• increase your energy levels
• feel great in your body
• learn about new foods and how you can easily incorporate them
• improve your personal relationships
• discover the confidence to create the life you want

Your program includes...

• two 50-minute sessions per month in person, Skype, or phone
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• access to my bimonthly newsletter with the latest health tips and recipes
• my personal commitment to your health and success

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.

Let's take your first step to the best you yet ... Contact me today to schedule your free initial consultation.

Read more about My Services, My Training, and My Approach.

[Information from website provided by Integrative Nutrition ® // images]

Weekly Finds || 5.22.15

 || Three Day Weekend to Celebrate & Remember ||

While this weekend is a beautiful time to sit around a fire, drinking some drinks and tossing back s'mores, let's not forget the real reason we have Monday off. Celebrate the freedom you have by giving thanks and gratitude that someone spends their days in stressful situations for our safety. Their brave dedication and love of their country affords us the opportunity to sit on our couches watching Netflix or working hard on the top floor of a skyscraper. I cherish the beauty that is not walking around worrying if this is my last day on Earth, but there are people out there with that worry, all so that we may move in peace. So I tip my hats to those ladies and gentleman and wish you all a happy weekend! Xx.

Did you miss the new recipe yesterday? A fresh take on the smoothie: blender bowls!

What's your favorite summer party food? Comment below or on Facebook!

LINKS & FINDS YOU JUST CAN'T MISS ||

I find it wildly funny to see pizza in the wild.

Find out what your name would be today. I would be Sophia (which is funny, because I want to name one of my babies -- who aren't coming any time soon, Ma -- this name)

Genius way to peel a whole garlic bulb. You're welcome?

Keep flowers fresh longer.

Gonna do a blog post on this later, but a preview of the perfect bowl.

150 Best Bars in America. I bet some of them will have Memorial Day specials wink wink.

I just adore all of these DIYs.

Explore, love, hope, and be yourself. Always.

xx

Want to feel like a million bucks with high energy, self-love, and freedom from fad-diets? Let’s work together.

R E C I P E // A Little Yum: Smoothie Bowls

Green Smoothie BowlSpinach & Banana, Naturally

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R E C I P E || what is a smoothie bowl? it's an amazing blend of frozen fruit and veggies that comes out in a frosty-esque consistency, perfect for upending into a bowl and eating with a spoon. It's cold, it forces you to really slow down and enjoy the nutrients (unlike guzzling a smoothie like a person who has just crossed the finish line in the Boston Marathon), and it's perfectly top-able and delicious. I love these over the summer for breakfast, lunch, or dinner, and sometimes it tastes so good I want another. If the green freaks you out, try adding some cacao or cocoa and make it a chocolate frosty. You don't taste the greens in my opinion, but sometimes it's easier to eat something that looks like chocolate ice cream, am I right? I left the recipe purposely vague so you can experiment, and find your favorite combination. Starting with the base of banana and spinach (both frozen so it's super spoonable), anything else goes -- if I don't have almond milk, I'll use just water; if chia seeds and flax seeds are at a low, I'll omit or throw in a different seed if I have it on hand; if I don't want oatmeal in my smoothie (I normally add it on the days I run), I don't put it in there ... you guys get the idea, right? It's simple! 

+ 1-2 cups of Non-Dairy Milk
+ 1-2 cups of frozen spinach (if new to the world of green smoothies, start at 1 cup and work up)
+ 1 frozen banana (peel the banana and break it up into bite size pieces -- makes it easier on the blender -- and then place it in the freezer in a baggie or on a tray until frozen. they last forever so feel free to freeze in bulk)
+ Flax & Chia Seeds
+ 1-2 tbsp oatmeal
+ Almond butter to drizzle heavenly on top
+ Spices of Choice (I love cinnamon and nutmeg)
+ Ice (optional)

Add all of the ingredients* (minus the almond butter if you want to drizzle it on top) to a blender until all is combined. I've tried it with my nutribullet and it works just fine! 

*You want the milk to just cover the frozen banana and spinach. After you run it through the blender to get it started, you add very small amounts to help it blend completely, but not too much that it becomes any ol' smoothie -- it's all about that spooning action! If you made it too runny, no worries! Add a little more frozen banana or ice to it and thicken it right back up -- it's almost too simple to call it a recipe.

Why do we love Green Smoothies? The one above packs potassium, manganese, folate, fiber, vital vitamins and nutrients (think B6, C, E, omegas), as well as protein and more, and it's all jam packed into something that tastes amazing ;-). Plus, it makes your body glow from the inside out and feel like it can go for hours (if you're wondering how filling a simple recipe could be, try it out -- I think you'll be pleasantly surprised).

For another smoothie recipe, check out this Berry & Beet Smoothie or the non-bowl version of this recipe, The Training Wheels Green Smoothie.

+ have you tried smoothie bowls before ? was this a new idea for you? comment below or on facebook!

Want to feel like a million bucks with high energy, self-love, and freedom from fad-diets? Let’s work together.

Xx. Remember, always listen to your body and soul when fixing yourself food -- it's generally in there that you'll find just what you need.