pre-make salads & fruit for week

Blueberry & Strawberry Fruit Salad

Blueberries & Sliced Strawberries


Looking to eat more veggies and fruits but tired of cutting and prepping each night?  QUICK FIX! Make a fruit salad and tossed salad for the week.  I typically prep on Sundays and mid-week on  Wednesday.  Since I began prepping in advance,  I easily consume more fruits and veggies AND my kids do too.

Here are two of my favorite quick preps: 

Tossed Salad

  • Mixed greens
  • Chopped cucumber
  • Chopped tomato
  • Salt, pepper to taste
  • Add lots of fresh squeezed lemon when ready to eat 

Mixed Fruit Salad

  • Sliced Strawberries
  • Blueberries

Add in seasonal fruit such as nectarine, pineapple, etc.  If would like sliced banana in fruit salad, add in right before eating as they tend to get a bit mushy.


Spring mix, chopped cucumbers, chopper tomatoes, salt & pepper



vegan french fries & friends

vegan french fries & friends

Last night I was hanging out with some friends and their families at a local place, Smitty’s Clam Bar.  I arrived late and everyone had already eaten.   I was encouraged to order something even though everyone had finished eating, so I decided to go with the Manhattan Clam Chowder and some fries.  My friend’s daughter, Jaime visiting from California, started mocking me in a fun way that the Vegan had ordered “vegan french fries” with a “twist of salt” as I added salt to my fries.   I thought this was hilarious.  smittys

 Such an interesting experience following a plant-based eating lifestyle and hearing the jokes from friends and family about my food choices.  I just laugh along with everyone and enjoy the fried salty food. The fries were delicious and better yet the connecting and laughing with friends was even better.
friend smittys




February tip: wholesome breakfast without the sugar 

February tip: wholesome breakfast without the sugar 

Many of my clients consume 1-2 tablespoons of added sugar at breakfast without even realizing it.  They falsely believe they are eating a healthy yogurt or oatmeal unbeknownst that they are downing 3-6 teaspoons of added sugar. 

Starting the day with added sugar leads to morning fatigue and a foggy brain. Here are a few ideas to start the day off right :

1. Steel cut oatmeal topped with cinnamon and chunks of apples 

2. 100% Whole grain toast with natural peanut butter and a piece of fruit.

3. Unsweetened shredded wheat with fruit and almond milk 

4. Plain yogurt with blueberries and raspberries, sliced almonds 

5.  Whole Grain breakfast wrap with nut butter, bananas and raisins 

Overnight Steel Cut Oatmeal

This is one of my favorite breakfasts. Prepare the night before for a delicious morning treat and make extra for the next few days.

Mix 1 cup steel cut oats with 2 cups of water or unsweetened plant- based milk. Add raisins, sliced almonds, and lots of diced apples or fruit of choice. Place in refrigerator and enjoy  the next day.  (3-4 servings)

Whole Grain Breakfast Wrap ( Forks Over Knives Recipe).  


On 1 whole grain tortilla wrap spread 1-2 tbsp of nut butter, 1 tbsp of unsweetened apple butter, sliced bananas and 1-2 tablespoons of raisins. Fold the ends of the wrap in toward the center, and roll up like a burrito. 

January tip: fresh approach this year

January tip: fresh approach this year

Try a fresh approach in 2016 to creating a healthier nutrition lifestyle.  

Say  goodbye to diets and starvation and learn how to eat real food and feel awesome. Every month In 2016,  I will offer tips to create a nutrition lifestyle that is both simple and energizing.

January Strategies:

1. Change the language you use around food. Instead of using words such as ”  I can or cannot eat this” or this is “good” or ” bad” for me,  create a new mantra, such as: 

“I choose foods that make me feel energetic and healthy.” 

Or ” I choose foods that are medicine for my body” 

2. Check out free nutrition websites that offer simple healthy eating tips and recipes.  Perusing nutrition sites or watching a food documentary can inspire you to get started. Some of my favorite websites are:

3. Create a list of all the positive nutrition strategies you are already doing. In my 25 years plus of working with clients, I have not met anyone who is not doing a couple of healthy strategies. This will be the foundation that you will build on over the next few weeks. 

Some of yours maybe:

I drink water every day.

I have an apple or some kind of fruit most days.   

I  choose lean meats over high fat ones.

Remember, it takes time to change habits so take it nice and easy and it will be a piece of cake!  



natural omega 3 boost

flaxMajority of clients I work with do not consume enough omega 3’s.    Omega 3’s are essential for optimal brain health and controlling blood clotting. They have also been linked with decreasing risk of stroke,  heart disease and alleviating symptoms with depression, Rheumatory arthritis and inflammatory bowel disease.

Sources of omega 3’s include fatty fish (salmon, sardines, mackerel),  walnuts, spinach, kale, flax and chia seeds.  Salmon is an excellent source if you eat it once to twice per week.  Even though walnuts, spinach and kale are sources of omega 3’s, you would need to consume a large quantity to meet your needs.

A natural, simple omega 3 boost can easily be accomplished  by supplementing your daily diet with 1-2 tablespoons of ground flaxseed.  Flaxseed is high in omega 3’s, fiber and lignans, which may reduce  blood cholesterol and triglycerides.   Below are some simple tips on incorporating flaxseed to your healthy nutrition lifestyle.kale spinach

1.  Add to a vegetables/fruit smoothie

2.  Sprinkle on steel cut oatmeal in the morning 

3.  Add to your veggie stir-fry

4.  Sprinkle on brown rice, quinoa etc

5.  Sprinkle on a mixed green salad – add spinach and kale for a boost

Be sure flax seed is grounded before consumption as our digestive system is not able to breakdown the seed.  Once you open the package, be sure to refrigerate to preserve.

3 effortless holiday nibbling tips

holiday party

All that yummy food  and beverage!  So hard to resist.  Here are 3 effortless tips to enjoy the holidays and still maintain your weight and keep the energy levels high!


Enjoy a holiday favorite mini treat each day.  Skip the ones that you can eat any day of the year.   Some of my favorites pleasures are Red Velvet Cake and Homemade Christmas Cookies.  Allow yourself to enjoy a delightful goody and savor each bite.  The body is amazingly forgiving if you have a treat every day for a short period of time.  Be sure to keep up with exercise and physical activity. christmas cookies Boost your work-out time or add an evening walk most nights to check out all of the beautiful Holiday  and Christmas lights.


If your holiday snacking is starting to turn into a mini binge, munch on some raw carrots and/or celery.  I quickly grab some raw carrots  when I find myself eating some cookies or candy and Carrots-and-Celerythen I want more and more.  Sweets/Sugary Foods are quite addictive  Break the cycle with some raw vegetables and you will notice the urge to keep eating the sweets disappears.


Fatty, sugary tempting foods at work or at a party can make it quite a challenge to avoid a fat fruit2& sugar feast.  I generally bring a healthy snack/meal to the office or holiday party so  I can snack on a wholesome treat when there is fatty/sugary food everywhere.  Some suggestions:    fresh fruit platter, veggie tray with hummus, vegetable stir-fry or a large salad with olive oil and balsamic vinegar.    Most of the office staff or party guests appreciate the healthful food and the hostess is always thankful for the offering.  It is a win-win.

simple eating strategies

I have consulted with many clients over the years for a multitude of issues/goals such as; healthy eating, weight loss, high cholesterol, high blood pressure and eating disorders and  I have come to the  conclusion that a few simple strategies would be very helpful across the board when working on changing an eating lifestyle.

confucius-simple-life-quote-ecard1.  Keep it Simple

Consume the majority of the foods  from whole plant-based foods  (fruits, vegetables, brown rice, quinoa, lentils, chickpeas, etc) with minimal or no refined/processed foods and minimal or no animal products.  Choose foods with as few ingredients as possible.  For example:  choose Triscuits over Wheat Thins.  Triscuits has 3-4 ingredients, Wheat Thins has 10 plus.  Hands down Triscuits is the better choice!

2.  Allow  Flexibility

Allow yourself to have fun with food.  Utilize the whole plant-based diet as a foundation, but enjoy the foods you love periodically .  Your favorite foods will taste awesome, especially if you have them every once in a while versus frequently.

3.  Be Mindful

Notice how you feel before, during  and after eating.  Do you have more or less energy after eating an apple versus a donut?  Are you physically hungry or full before eating?  With increase awareness of how you feel when and what you eat, you will be empowered to make choices that lead you to being the best you.

4.   Practice the Art of Choicemindful-eating

What and how you eat is a personal choice.  Take responsibility for your food choices.    If you choose to have a donut and frappuccino for breakfast accept it, enjoy and understand  it a personal choice.  If you choose to have steel-cut oatmeal with almond milk, walnuts and green tea  instead,  it is a choice on your part.   Practice the art of being aware of the choices you make throughout the day. Change starts by taking responsibility  for your choices, acceptance of what is and the willingness to want to change.

5.  Practice the Law of Attraction

secretaskbelieveWhat we focus on is what we get more of.   If you focus on the extra pounds and how tired you are , you will feel more tired and struggle to lose those pounds.   Visualize how you want to feel, look, eat and act as if it has already happened.  You will attract more of what you want naturally.  Click here to check out  Wikipedia’s definition of  the :  Law of Attraction

 Click here for   “The Secret”   by Robyn Byrnes