What I eat in a day as a 52-year-old health coach

I get asked a lot about what I eat in a day. So, I decided to share what a sample IDEAL day of meals looks like. Keep in mind, I’m certainly NOT PERFECT!

But when I […]

Debloat & Detox Smoothie

Talk about a de-bloat & detox combo!


This smoothie hit the spot! I usually don’t enjoy smoothies during the winter, but my body was craving some concentrated nourishment after this weekend’s parties, and this smoothie didn’t […]

Chicken chili that the whole family loves

For many of us, the temperatures are starting to change. I don’t know about you but when that happens, all I want is soup! Something about a warm bowl of soup on a fall evening […]

My latest salad obsession: Mediterranean Salad

I love a BAS (Big Ass Salad) and try to have one most days.  I find that the key to staying consistent with having a salad every day is change to up your dressings and […]

4 ways to support yourself during stressful times!

Let’s face it, midlife can be a stressful stage of life.  We’re dealing with our changing bodies and aging, hormones declining, kids leaving the nest and caring for aging parents! And physiologically, we are simply […]

Cucumber, tomato & avocado salad

This salad screams summer! If you have a summer garden or a tower garden, you might be growing lots of these ingredients already. This recipe was taken from this week’s meal plan in my FASTer […]

Women over 40 should drink this tea!

Holy Basil tea which is called “Queen of Herbs.” in India for a very good reason.

Here is why?

Holy Basil (also called Tulsi tea) can lower elevated cortisol (your stress hormone) and regulate blood sugar this […]

What are macros & should I count them?

What are Macros? Macros is short for macronutrients which consists of fats, proteins, and carbohydrates. Macros make up food and help you create energy.

Tracking macros can be useful to achieve health goals like losing weight, […]

Muscle is key for hormonal health, vitality and longevity

Muscle is key for hormonal health, vitality and longevity.
Did you know that having muscle benefits you well beyond just body composition and mobility.
Having muscle is not just about looking good in a bathing suit!

If you […]

Why is my metabolism slowing down after age 40?

Mid-life weight gain is common.  This is usually do to a combination of declining hormones, poor lifestyle choices, stress, lack of movement and/or sleep.

So why does this happen?  Why do metabolic rates slow down especially […]

5 Reasons You Bloat More in Midlife

5 Reasons You Bloat More in Midlife

Bloating is generally the result of not being able to properly digest foods.  These not-so-digested foods feel like they’re just sitting around causing discomfort and a general feeling of […]

Find Food Freedom with the FASTer WAY

The FASTer Way to Fat Loss has helped countless women balance their hormones and get healthy, lean and fit…but it’s also helped them find freedom.
While I’ve never personally struggled with an eating disorder, being in the fitness […]

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Tips for better sleep!

Let’s talk about sleep!
As a health coach, I am always looking to help my clients improve their sleep!  Sleep is what I call a “Non-Negotiable” along with pooping and blood sugar balance.
Sleep is the answer to […]

Weight loss and inflammation

Many clients come to me because they can not lose weight no matter how little they eat or how much they exercise. The calories in, calories out approach does now work because weight loss resistance […]

Easy Hormone Happy Salad

I have been craving this hormone happy salad all week and finally got around to making it!

This massaged kale salad with tahini dressing is one of my favorites and is very satisfying! Add a protein […]

Alcohol & your hormones!

The months are flying by and I can’t believe the year is coming to a close. We’re in the thrones of the holiday season and you may find yourself attending more parties and hence drinking more […]

Juice Plus & Athletes

Why should Athletes take Juice Plus?

So many athletes take Juice Plus is because it is the most medically studied nutritional product in the world – with 38 gold standard clinical studies (of which 4 are […]

My favorite new salad that will last all week long!



Before I started my own Health Coaching Practice, I was an Engineer.  While many people are surprised to hear that I actually practiced engineering for 9 years, I do still have some of my engineering […]

Haven’t changed anything but gaining weight?

You are positive that you’re not eating more food or “junkier” food but you’re still gaining weight.

Is this possible?

Yes!  You are NOT crazy!

And here’s why.

We both know that the whole […]


Bye Bye Sleeping Through the Night

Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing […]

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Goal Setting Workshop


COST IS $10.00 (Healthy Appetizers & Wine)


COST IS $10.00 (Healthy Appetizers & Wine)

Tips for Keeping your New Year Goals

Every year, half of all Americans make these types of resolutions – and most have made the same ones for five years in a row! Unfortunately, more than 95 percent of us have given up […]

Eat Your Way to Hormonal Balance Workshop


Eat Your Way to Hormonal Balance


Eating Clean on a Budget

The biggest hurdle most people have to clean eating isn’t always the food.  It’s the sticker shock when you see the grand total on your grocery bill when switching from Hot Pockets to whole foods.  […]

Emotional Eating: Avoiding the Cycle Workshop

Do you ever want to rush your kids to bed so you can be alone with your bowl of ice cream?
Do social events or family gatherings make you want to overeat?
When someone hurts your feelings, […]

Optimizing Your Performance Workshop

Learn how nutrition can give you a competitive edge

Whether you are training for a marathon, triathlon, Cross Fit competition or just trying to stay fit as you age, getting the right sports nutrition […]

Super Simple Homemade Sloppy Joes

My kids were begging me to make them the sloppy joes that they had at Grandma’s house so I was determined to find a recipe that met my clean eating standards.  Most of the sloppy […]

Matcha Green Tea

I’m in love with drinking Matcha tea lately.  For various reasons, I have decided to give up coffee for a while. I have always loved great coffee, still love it, and will likely always love […]

Take & Travel Healthy Food Ideas

Following is a list of some of my tried-and-true travel favorites. Some I pack no matter where I’m going or for how long – like chia, green packs and nuts. Others I pack depending on […]

6 Top Travel Tips for Eating Healthy

This time of year, I often hear friends and clients talking excitedly about their summer travel plans; and yet, many of them tell me they are worried about gaining weight on vacation or ruining their […]

Post workout recovery smoothie

Well, I signed up for another half-ironman!  I love having a goal and a plan especially during the summer when the weather is great for riding and my neighborhood pool is open for swimming!  I’ll […]

Preparing Fast, Healthy Delicious Meals in Less Time

I don’t know how or why or even when it happened, but it seems like everyone I know is super busy. The number-one reason people tell me why they don’t eat well or exercise is […]

Tower Garden Workshop

This is going to be a fantastic workshop! I was thinking of joining a CSA but instead I purchased a Tower Garden!  I’m really looking forward to walking out on my patio and picking vine-ripen […]

Eat Your Way to Hormonal Balance

 We’ve had such a huge response to our “Eat Your Way to Hormonal Balance” Workshop that we’re doing it again! Join us on Thursday, October 27th at 6:00 pm at Mariani’s Boutique.  Learn how to […]

You want it? Then make it happen!

Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.”

Which one do you think […]



I love coffee.  I’m not alone – more than half the adult population in the United States drink coffee every day.  I started my coffee habit in college on those cold […]

US Wellness Meats Giveaway

When clients ask me what the most important thing to buy organic/clean, my answer is always animal products.

Simply put, you eat what the animal eats.

The hormones that our animals are injected with today are destroying our hormone […]

Warm Chia Vanilla Pudding

I was talking with some friends, after teaching my cycle class, about different breakfast ideas and chia pudding came up!  If you’re looking for a fiber rich sweet treat or new breakfast idea that reminds […]

Nourish2live & Sun Belly Cafe Partner together to inspire healthy living!

I am beyond thrilled to announce my partnership with my friend and amazing chef, Deborah White with Sun Belly Cafe! Deborah will now be providing meals (local to Greenville only) to support you in my […]

What’s in my Fridge?

This is a picture of my powerful refrigerator.  I call it powerful because I believe it’s a direct link to my energy level, athletic performance, overall health and waist line.The food you keep in your […]

Winter Detox for FREE

I had no intention of building another business or “selling” products other than my online programs but I fell in love with Juice Plus. and with the people involved with the product.  The reason I fell in […]

Cilantro Lime Salmon

I love it when you try a new recipe and it’s a big hit with the family! This picture does not do it justice!  I actually forgot to take a picture so this is a […]

Chia vs. Flax; Which one is better?


Do you remember that popular tune in the 80s and 90s?  Well chia seeds are making their reappearance, not in little terra-cotta animals anymore, but in smoothies, drinks, cereals and snacks.  While chia seeds may […]

Healthiest Pizza Ever!

Friday night at our house is pizza party and a movie night!   I love Fridays because we get to slow down and regroup as a family after a hectic week.  I was so excited […]

Can Probiotics Help You Lose Weight?

We all know that we are what we eat right?  But as a functional nutritionist, I take it one step further – we are what we can digest. You can eat all the healthy food […]

Healing Bone Broth Recipe

Hippocrates said, “Let food be thy medicine and let your medicine be your food.”  Bone broth is one of the most medicinal foods that you can drink.  I love using bone broth in my healing […]

Tips & Tricks for the Perfect Smoothie

Creamy- the perfect smoothie has to be creamy.   Bananas, avocados, yogurt or milk will make your smoothie creamy and smooth.
Thickness- If your smoothie is too runny, adding some ice will thicken it up.  Too thick, […]

Thai Butternut Squash Soup

Fall is definitely in the air and with it brings bright crisp days filled with pumpkin patches and delicious comfort foods like soups and stews.  The American Heart Association recommends eating eight or more fruits […]

Perfect Healthy Dish to Bring to a Party!

This black bean and quinoa salad is one of my most popular recipes.  I love that it is so colorful (think phytonutrients) and makes for a pretty presentation.  Everything in this salad is extremely good for […]

Super Simple Homemade Dressing

Here is my favorite Simple Chris Style Dressing Recipe:


1/2 cup Oilve Oil

1/4 cup balsamic vinegar

2 tea dijon mustard (read the ingredient list for a clean version)


Put all ingredients in a jar with a lid and […]

How to Store a smoothie for later

People always ask me if they can make their juice or smoothie ahead of time or the night before to drink in the morning.  The answer is yes.
fresh is always best, but sometimes that is not […]


Let’s face it, the word detox is kind of scary right?   In fact, most of my detox clients tell me that they are nervous and a little overwhelmed about signing up to do my detox […]

Homemade for Health

Take your nutrition to the next level by eating out less and cooking more!
It’s a simple concept really.  When you cook your own meals,  you know exactly what you’re putting into your body.  Most likely, […]

10 Reasons to Drink Green Smoothies

10 reasons to drink green smoothies!
1. Green smoothies are a great way to get lots of nutrition in one drink. Fruits and greens are the main ingredients and most Americans do not eat the daily […]

Chocolate Protein Balls

I decided that the best gift that I can give myself is to make these chocolate protein balls to satisfy my sweet tooth instead of being tempted with whatever my husband brings home next.

These are […]

11 Foods to Prep For a Healthy Week of Eating

11 foods to prep for a healthy week of eating:

1. Prep a bunch of greens at once (especially the hearty greens like kale, collards, and swiss chard). Clean them, strip the stems and slice them. […]

Top Foods for Glowing Skin

As we age, our bodies go through changes that often cause us to look or feel tired, achy, less energetic.
One of those changes is that, once we hit our 30s, our bodies begin to produce […]

Simple Planning Tips

I hope you had a HAPPY and HEALTHY summer! It’s hard to believe it’s over! For many of us, Fall means that things “get back to normal!” Young kids go back to school, college kids […]

Sweet Potato & Brussels Sprouts

This sweet potato and brussels sprout dish was a hit with the guests at a party that I went to recently.  I will definitely be making it again as it was pretty easy to make […]

Energy & Mood Boosting Breakfast or Snack

This Energy and Mood boosting breakfast has been my recent breakfast kick that is super easy and quick to make!  It’s been cold, so I haven’t been in the mood for my normal green smoothie […]

Inspiring Healthy Living Event

Anti-Stress Tea Elixir

photo credit: Kristy Kaliope Photography
I recently brought a bottle of my anti-stress tea to a friend.  She posted it to facebook and several asked for the recipe and so I wanted to share it with […]

Creamy Detox Broccoli Salad


This is a broccoli salad recipe that you can feel good about eating!  I made this for Easter dinner and no one knew it was a recipe from my Clean Eating Spring Detox Program – they gobbled […]

Love your Liver and get Healthy Hormones – Part 1

I talk about the liver all the time because it is such an important organ.  Did you know that our liver plays an integral part in our hormonal health?  In fact, the liver is and […]