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]

If it's not one thing ... || 5.26.15

Hope everyone had a great long weekend! Back on the grind as they say :) -- I've experienced some technical difficulties with this computer of mine -- okay trackpad, we get you were a little overworked -- so she'll be in the shop for the next couple of days. Because of this, new content will be pushed back until her return, but fear not! Pictures are snapping, ideas are flowing, and the best of summer is yet to come. What shall I work on while my computer and I part ways? Cocktail recipes? Salads? Desserts? Let me know what you'd like in the comments below or on Facebook! Xx.

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.