Tag Archives: eating clean

Happy Body Project

The Happy Body Project makes getting healthy fun! People always ask me how I lost weight, how I eat clean, and how I stay on track? What finally clicked for me that I was able to shift from years of bad habits and poor choices, to a life full of better choices, and self-love. The secrets to my success are the foundation of The Happy Body Project:  Community, support, small changes over time, small goals, crowding out the unhealthy, retraining the brain and resources!

But the MOST important secret is BELIEVING you are ready! I KNEW I was done with all the fads, gimmicks, ups and downs. I believed in myself and I knew there had to be a better way! Are you ready? Ready for a change! Ready to feel good, look your best, and put the cycle behind you? If you BELIEVE it is time to “just be healthy” join me for the Happy Body Project!

I am so fortunate to be able to work with individuals who struggle with emotional eating, sugar addiction and an overall desire to have a healthier relationship with food, it is my passion. Now I get to bring that program to people who can’t meet with me in person, but are still eager to change their relationship with food and be the best version of themselves. Together we are better and we are stronger!

Why Group Coaching Works

  1. SUPPORT: Group coaching gives you the opportunity to share your feelings with others and develop deeper connections, you have a personal support system from the get-go. On the days you want to quit, throw in the towel, or turn towards past behaviors you have a village to help keep you on track. Together we can empower one another, motivate one another, and simply support on another. Knowing you are not alone in your journey will help you develop the confidence and motivation to address your challenges and succeed.
  2. SUCCESS: A much higher likelihood of achieving goals! You’re much more likely to stick to your gym routine if you have a gym buddy, right? More likely to go hiking or take a jog if a friend is relying on you to show up? The same is true with group coaching. When individuals are part of a group, they procrastinate less, accomplish more, and reach their goals faster.
  3. RESOURCES: Benefit from the collective wisdom we all bring to the table. You’ll brainstorm solutions, open creativity channels, and uncover opportunities you may not have discovered working solo. Have you ever been in a study group where you’ve learned from a classmate who gets it? Other group members help you master new concepts like a pro! It is also an opportunity to see what works for others, and what has not. Each session will bring you new ideas & light-bulb moments you might not come up with on your own.
  4. PERSPECTIVE: Gain new perspectives through others. When you work alone, you examine situations from one perspective – yours. But when you work in a group, you’re exposed to a variety of insights that empower you to see a situation from multiple angles and motivate you to develop new solutions.
  5. VALUE: Get the same quality coaching my one-on-one program offers, but at a fraction of the cost of individual coaching. Group coaching is a smart and affordable way to receive top-notch guidance.
  6. A TEAM: When you work in a group, the whole team celebrates your successes. More importantly the whole team lifts you up hard days, and supports you when you may be feeling down. You have a safe place to just be honest and real, without worrying about judgement.
  7. FUN: Working with a group is a social event that participants look forward to. You’ll join a close-knit group that is energizing, motivating and most of all – fun! Group members often become lifelong friends.

For more information on joining the Happy Body Project: #HappyBodyProject or email me:





We LOVE Kiwis in our house! They make it into a smoothie or onto a snack plate almost everyday! Great news is they are #42 out of 48 on the EWG’s Shopper’s Guide which means you don’t HAVE to buy organic, always nice!

Have you ever just picked a kiwi up an bitten into it? Give it a try because you actually can eat the skin! Eating the skin TRIPLES the fiber, and preserves most of the Vitamin C. My kids even like the skin, whole or sliced, and that means less work for me!

Kiwis are also great frozen. Cut into little pieces they are similar to eating frozen grapes. When my kiwis start to turn bad I cut them into fourths and freeze them for smoothies.

This really is a simple, yet powerful fruit, to incorporate into your daily diets! ADDED BONUS, also a great low carb choice with a glycemic index of 52.

Everything you need to know about a kiwi from KiwiFruit.Org:

Kiwifruit is one of nature’s perfect foods: low in calories, high in energy and an excellent source of antioxidants. Each one delivers a world of nutrition benefits, including:

  • Vitamin C: Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system and fight the effects of stress and aging.
  • No fat: Kiwifruit is fat-free, an important consideration in today’s healthy diets and a rarity among foods containing so many other nutritional benefits.
  • Fiber: Two kiwifruit contain more fiber than a bowl of bran cereal, the tasty way to maintain heart health, regular digestion and lower cholesterol.
  • Potassium: A serving of California Kiwifruit has more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
  • Antioxidants: Kiwifruit is an excellent source of antioxidants which are important in reducing your risk of cancer, heart disease and stroke.
  • Low glycemic index: With a glycemic index of 52, kiwifruit is a fat-free, low-carb fruit that’s safe for diabetics and a smart part of any weight-loss diet.
  • Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
  • Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
  • Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping prevent birth defects.
  • Zinc: Men will appreciate kiwifruit’s zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
  • Vitamin E: Kiwifruit is one just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity.


Eggs & Cauliflower Hash

I am addicted to Cauliflower Rice. Most grocery stores have a version already “riced” for you, my favorite is Trader Joes, the frozen version because then I don’t have to worry about when I use it. That said there are many websites that will show you how to make your own if you Google “Cauliflower Rice.”

Using my usual formula of what I have and what needs to be used, this hash had leftover crab in it. You can use leftover chicken, ground beef, ground turkey, add a cut up chicken apple sausage, or skip the meat altogether.


I put some MCT Oil in a pan (any oil or butter works), and then dump the entire bag of Cauliflower Rice in the pan.


Let it get hot and broken up, add salt and pepper.

Next sprinkle in some Nutritional Yeast (I love Braggs which adds a cheesy flavor & texture) and some Turmeric! Turmeric is so good for you as it is a natural anti-inflammatory (read more about Turmeric), but really does not add any flavor to your foods, just color. I like it because it makes the rice look more like “hash”.


Next I flatten it across the pan with a spatchula and turn the heat up to high for 30 seconds to a minute, to really crisp it up.

Then put in any additions (already cooked, talking leftovers-unless adding fresh vegetables, those can be raw), and mix until everything is warm.


I cooked the eggs in a separate pan, on low so they don’t need too much attention.


Add the egg to the top, and then sprinkle with herbs, a cheese like feta, or if that is too fancy use ketchup! We added some hot sauce to ours?

About 10 minutes time total.



This is an investment. However, you will wonder what took you so long! When I first changed my diet I had a hard time figuring out how to incorporate all the fruit & veggies I need (and wanted) to eat. Especially the veggies!!! When your tastebuds are used to highly sweetened flavors, and artificial flavors, as well as heavy salt & fat all this REAL FOOD taste like, well….not great. The good news is your tastebuds reset and in a few weeks all the healthy stuff tastes great and you actually crave it. BUT the Vitamix saved me and I am not sure without it I would be where I am today. Kale, spinach, celery, cucumbers, apples, berries, avocado, banana, mango, kiwis (skin on)…all of it blended up and the best part? You keep all of the nutrients, including the fiber!!! So you are eating the WHOLE fruit as intended, not just the juice of the fruit. It is a snap to clean, and makes experimenting with real, whole foods awesome. A little of this, a little of that, and bam!!! Off you go!

Now we use the Vitamix 5200  every day in our house. Sauces, soups, hummus, dips, protein shakes and lots of healthy shakes!

I have even been known to take it on road trips, it is kind of addictive!!  Enjoy!