Health Tips

How To Create A Healthy Weight Loss Plan… That Works!

Posted by on Sep 26, 2013 in Food and Nutrition, Health Tips | 1 comment

How To Create A Healthy Weight Loss Plan… That Works!

Fall is my favorite season. There is something about the air that I love to breathe. I love being outside this time of year. The weather is perfect (at least so far…in NY). I love that I don’t need a jacket and the sun makes me feel warm without making me sweat. Of course, with every season comes change. A change in nature, a change in our bodies, a change in our eating habits and usually a change in our routines.

Fall is a great time of year for you to take a look at your intentions for the year. Yes you read that right. Use this time of year to decide how you want 2014 to go. Now don’t go into a panic New Year’s is still a few months away, but how great would you feel if you established your game plan now?

Are you feeling stuck? Perhaps you indulged a little more then you wanted to this summer season and are feeling guilty. Maybe you can’t seem to take off those stubborn 10 lbs or its possible you find yourself feeling frustrated because you can’t seem to stick with a weight loss plan that has lasting results.

Don’t worry! Here are some simple steps to help you get started:

Set A Goal

Get clear on what you want to achieve. Think about how you want to feel and be specific. Declaring that you want to lose weight is not specific enough. Perhaps you want to feel better about your body or fit into a pair of jeans better. The more specific you are, the better. Once your intention is clear write it down and post it somewhere you will see it everyday. For example: “By the end of December I want to feel more physically fit and be able to fit into my size 8 jeans”

Take Positive Action

What are you going to do to achieve your goal? Now you’ll want to create a positive action step in achieving this goal. If you want to feel more physically fit, then it would make sense to take action in the form of movement. For example: “Starting on Sept. 9th I will perform cardio activity 4 times per week for at least 30 minutes and practice yoga 2 times per week” (Obviously you’ll want to pick a form of movement you enjoy!)

Get Rid Of The Excuses

We all have excuses. The most common ones being, I don’t have time, it’s never going to work so why bother. I am too fat anyway. It’s really hard for me to lose weight. The list goes on and on. I encourage you to think of all your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Use An Accountability Partner

Share your intentions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more or take up yoga, have a friend call you two or three times a week to check on you or invite them to join you. If you don’t have anyone who you feel comfortable in this role then reach out to me to set up a FREE Break Through Session. I am a great accountability tool.

Reward Yourself

Set up a reward system for yourself (and your accountability partner). Once you have achieved your goal for the week, schedule a massage or go out for a healthy & delicious meal that someone else has prepared. Once you hit a big milestone, like fitting in to those jeans; perhaps your reward is even bigger. What makes you feel good?

So there you have it. 5 Simple Steps to creating a healthy weight loss plan that works…I promise. These are some the tools I teach my clients. If you are interested in learning more about how I can help you transition out of summer and into fall then contact me here.

weight loss inspiration

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Rebooting With Joe

Posted by on Aug 8, 2013 in Featured, Health Tips, Mindfulness, Nourishing Yourself | 2 comments

Rebooting With Joe

I just spent an entire week at the Omega Institute in Rhinebeck, NY participating in the most inspiring and life altering event. I had never been to Omega, and wasn’t sure what to expect, but boy did it surpass all my expectations.

I attended as a wellness coach for Camp Reboot, which if you have never heard of Reboot With Joe, I encourage you to check it out HERE and watch the movie Fat, Sick & Nearly Dead. The week was filled with inspiration, motivation, education & most of all connection.

There were almost 200 participants. Each one came with the intention of learning more about juicing from Joe Cross and his team of experts, as well as; how to transform their lives and lose weight.

As a coach I was truly humbled and extremely honored to be a part of this amazing group of Rebooter’s and be able to share My Story with them. I made life long connections with people who inspire me and make me feel special.

Here are some of the highlight’s from my week at Camp Reboot:

We Are All Perfectly Imperfect

There is no such thing as perfect! I used to think that if I didn’t “stick with my diet” then I was “being bad” or “cheating”. I used to think that in order to lose weight and be healthy I had to “always be on a diet” and had to be perfect all of the time; otherwise why bother. I used to go from restrictive eating to over indulgence; unable to find the right balance. What I learned this week was that this kind of perfectionist thinking only leaves me feeling like a failure when I have “not stuck with my diet”. In order to let go of the idea of being perfect, we need to let go of the diet mentality and embrace that we are not going to be perfect; and that is OK.

We Are All Unique Individuals

If we are all different, then there is no way that there is one diet out there that is perfect. If we are all different then only we can know what is best for us. If we are all different then we can’t compare or judge our progress or success based on what other people are doing. We need to figure out what foods are right for us, what movement we enjoy and what plan works best for us.

We All Need Connection

This is the most important message that I learned last week at Camp Reboot. As a recovering food addict I am always amazed at how my addiction has nothing to do with food (or at least very little). My desire for food and to eat is only a coping mechanism for another deeper desire. Being at Camp Reboot helped me to understand that my connection with others and my connection with myself is perhaps the single most important tool that I must use in order to achieve optimum health.

We All Need Motivation

It is important to remember that when we are on a healing journey, no matter what our process, we will have struggles.  When we feel like giving up or losing hope, we must look back at our motivation for healing. Why do we want to get well? Who are we doing this for? In all stories of success I see a common element; each person has a big motivation and uses that as inspiration to keep them going. If you want to lose weight and change your lifestyle you must ask yourself; what is my motivation?

After a week at Omega and Camp Reboot I am feeling more confident, motivated & inspired. I look back at my time spent there and I am eternally grateful for each connection and person I met.

Green Juice

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How To Lose Weight This Summer

Posted by on Jun 26, 2013 in Featured, Food and Nutrition, Health Tips | 2 comments

How To Lose Weight This Summer

Just because summer has arrived that doesn’t mean we need to abandon our health goals! Summer is one of my favorite seasons. Not only because my birthday is in summer, but because it is filled with fun, relaxation, and travel time. Some of us tend to go into vacation mode during summer, but that doesn’t mean we should use that time to forget about taking care of ourselves.

In fact summer is the perfect time to focus on our health and sliming down!

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How To Lose Weight Without Dieting

Posted by on May 19, 2013 in Body image, Food and Nutrition, Health Tips | 0 comments

How To Lose Weight Without Dieting
Believing in our hearts that who we are is enough is the key to a more satisfying and balanced life.- Ellen Sue Stern



If you read last week’s blog you now know why I think diet’s don’t work. In 2007 alone, the American Diatetic Association found that Americans spent $58 billion on weight loss products. Considering that obesity has gone global, you can imagine how lucrative the weight loss industry must be. There is always someone coming out with the latest diet book, telling us what we should and shouldn’t do too look thinner, younger, radiant and full of life.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people.

Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

These are my fab favorite ways to lose weight without dieting…

Love Yourself

Get rid of the negative self-talk. Are you a perfectionist, always saying “I am not good enough”? Having a negative opinion about ourselves can have a huge impact on who we are and what we do. Before we can attempt to change our negative habits we need to love and accept ourselves just as we are, flaws and all. How can you chose to love yourself today?

Learn To Let Go

We all have “stuff” we want to let go of. The weight of these things can have a physical and emotional pull on our bodies. As we learn to let go of the things that no longer serve us, we open up to new possibilities and begin to receive what we need. I encourage you to think about what you need to let go of. Imagine what your life would be like if it is no longer with you.

Be Positive

Positive thoughts lead to positive actions. Ask yourself how do I WANT to feel? If you want to feel good then think good thoughts. When you put positive thoughts into the universe and follow through with positive actions you will see positive results. Begin each day with a loving positive thought about yourself and your life! “I accept myself and create peace in my mind and heart.”

Practice Patience

Any lifestyle change you make to accomplish your goals will take time. In order to make positive changes that last a lifetime we must do it slowly. This requires patience. Everyone loses weight at different rates. If we give up or lose motivation we will never achieve our goals. It takes hard work and discipline, but it also takes time. Life is long, what’s the rush?

Tune In

Do you often rationalize or justify your eating habits? Do you find yourself thinking: “go ahead, you have been so good lately” or  “you deserve it, you’ve worked hard all day” or “you might as well, your fat anyway” Often times when we eat emotionally it is because our mind tells us to. Our bodies don’t want fatty, greasy, sugar coated snacks. Our bodies want nourishing and satisfying food. Learn how to tune in with your body. Ask it what it wants?

Eat Mindfully

When we eat mindfully we are eating in the present moment. We are able to know when we are hungry and stop eating when we are full. Eating mindfully means we are conscious of where our food came from; who grew it and prepared it. We take a minute to smell the delicious food we eat. Finally, make sure you chew your food SLOWLY and savor every bite. Try eating mindfully without any distractions and see what happens.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom.

There is no such thing as a quick fix; you already have everything you need within you.

With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health. If you want to learn more about this and how I lost over 130 lbs. contact me for a free break through session.


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Why Diets Don’t Work

Posted by on May 12, 2013 in Body image, Food and Nutrition, Health Tips | 0 comments

Why Diets Don’t Work

Did you know that nearly all dieters (95%) can expect to regain two-thirds of their lost weight within a year of completing their diet plan? These dieters can also expect to regain all of their weight, and possibly more, within 5 years.

Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s population has reached its highest weight in history. The World Health Organization estimates that nearly two-thirds of all American adults are overweight and 34% of Americans are clinically obese.

Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?

Too General

Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone?

Too Extreme

Diets don’t work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.

Too Restrictive

Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.

 Too Narrow

Diets don’t work because they don’t consider the emotional or spiritual needs of the client. Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances and overeating.

If diets don’t work what are we to do? I know first hand the frustration and the deep agony of wanting to be a different size. I have struggled with “my weight issue” for all of my life (literally).

As a holistic health counselor my goal is not only to teach people healthy food choices and habits that last a lifetime, but also to empower people to break free from emotional eating and truly accept who they are.

Stay Tuned for next week’s blog when I discuss how to lose weight without dieting.



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Holiday Preparation

Posted by on Nov 28, 2012 in Health Tips | 0 comments

Holiday Preparation

Now that Thanksgiving has passed and the month of November comes to a close I want to focus this week’s blog on holiday preparation. It is officially holiday crunch time. Holiday party invitations are being sent, gift-giving season has begun and our stress levels are at an all time high!


One way to combat holiday stress and anxiety is by being prepared.

Often times stress can be caused by all the “to do’s” and “what if” scenarios. Our mind tends to become super active and our daily tasks seem overwhelming. When we prepare we worry less about running out of time and we are able to focus on staying present. The more present we are the less we worry about the “what if” situations. 

If you find yourself anxious and overwhelmed during this time of year, I encourage you to find ways to prepare during the holiday season.

First make a to do list of all your tasks. This should include everything from going to work and eating meals, as well as, buying gifts and attending parties.

Next prioritize your list. What are the things you must do? What are the things you should do? What are the things you want to do?

Then sit down with your calendar and actually schedule your to do’s. Be realistic about what can be accomplished in the amount of time that you have. Make sure to schedule things by priority and include things you want to do, especially self-care practices.

Finally stick to your calendar. If you schedule time to buy gifts then only buy gifts during that time. If you can’t get it all done at once, then schedule it again in your calendar at another time.

Here are some more holiday preparation tips:

  • Only plan on going to parties that you really want to, don’t be afraid to say NO to people
  • When attending a holiday party find out if you can bring a healthy dish
  • Never go to a holiday party on a empty stomach
  • Have a plan when attending a party: What foods are you going to avoid?
  • If worried about holiday shopping do it WAY in advance or online

What are some ways you are going to prepare around the holidays? Start NOW. Feel free to reach out for support and leave a comment below, I love to hear from you!

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