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Make it Simple

As we head into a brand new year, it is obvious that the Pandemic Pause has us all living a bit differently. Now, more than ever, it’s important to our health to do good things for ourselves.

How can we make getting fit, eating healthy, meditation or mindfulness less daunting. Commit to it just for today. When you put a big X on the calendar, and do a happy dance, you’re celebrating success! Then, as James Clear says in his best selling book, Atomic Habits, “Don’t break the chain.” When you commit to doing something, just for today, then track it, you’ll build momentum.

Once you’ve got a few days under your belt, missing a day is painful! A couple of years ago I decided to do a stretching workout every morning. I set a minimum for what would count toward success. I have missed, maybe, two days! And, most days I do far more than the minimum I set for it to count … momentum! (There’s nothing like the image of a missing X to get me moving!) I’ve got a few different tracking sheets if you’d like one. Here’s a link to my favorite! (It’s the one above.)

Gary Keller and Jay Papasan share brilliant ways to focus on your One Thing in their book of the same name. Find that One Thing that if you do it regularly, it will make everything else easier or unnecessary. You want to move closer to your goal.

In their book The Consistence Chain, authors George Campbell and Jim Packard recommend having a substitute habit for times when your habit choice isn’t practical. For instance, if your ‘thing’ is to go for a walk every day, it’s not practical for you to head out in bad weather, so line up a selection of workouts to do instead. Practical substitution makes sense!

So, what’s one SIMPLE thing you would like add in, take out, or change daily to improve your wellness? I thought I’d toss out a few ideas:

  • Walk around the block
  • Get up ten minutes earlier than the family and savor the quiet
  • Track expenses
  • Read spiritually centered material
  • Make your bed
  • Reach out to someone
  • Start every day with a JP+ Complete smoothie
  • Try new fitness activities online. Tai chi? Yoga? Low impact aerobics? Strength?
  • Read uplifting books
  • Listen to or read personal development material
  • Read a daily devotion and journal your thoughts
  • Take Juice Plus+
  • Have a side salad at dinner … even if dinner is McDonald’s
  • Figure out a budget and set aside time daily to make sure it’s accurate. (Make it fun!)
  • Learn something new
  • Eat veggies at every meal
  • Check in with friends

Working with a health coach can help you to determine your one thing, and how to implement it. Having that accountability, even when it comes with a dose of kindness, ramps up motivation.

I’d love to support you in your journey to wellness. Feel free to reach out via my website at:

Why Hire a Certified Health Coach?

When I attend events and people ask what I do they often ask me, “Why does someone hire a health coach?” For quite awhile I answered each person differently with things like, a coach can:

  • help people figure out what works for them
  • support a person in finding out how to lose weight
  • help someone reduce or eliminate arthritis, high blood pressure or diabetes
  • teach how to integrate healthy food into their lifestyle
  • guide people into a lifestyle that will bring them more energy, better sleep and fewer aches and pains

It all felt a little vague and people didn’t seem to get it. Then one morning I woke up knowing how to answer the question with confidence and, I have to say, I have to wonder what took me so long! This is why you should hire a Certified Integrative Health Coach:

One day Margaret, a tennis player, realizes that her dream is to get into the US Open. In order to realize her goal, Margaret knows she will need a top-notch coach. After all, she’s taught herself a lot over the last few years, and had some good guidance, but now she’s serious about achieving her vision so she goes out and finds herself a coach that is a good fit.

The coach watches Margaret’s forehand, backhand and serve. She watches her move to the net, how she decides to make her move and the coach watches when a competitor enters the court. Physicality isn’t all that the coach pays attention to, she also observes what Margaret eats, drinks and how she relaxes.

After observing Margaret the coach develops a plan and goes over it with her, they make a few subtle changes, determine how to proceed and then Margaret takes the first step.

The coach doesn’t go back to the office, put her feet up and wait for the rewarding moment when Margaret calls to say she is in the US Open. The coach continues to observe and tweaks the plan when necessary providing support and guidance throughout. Basically, she observes, develops and manages Margaret’s game plan.

Margaret continues to make positive changes and over time, the small changes begin to work their magic. Soon she is in the US Open … her coach at her side, beaming with pride at Margaret’s accomplishment!

What is YOUR US Open? Consider hiring a coach to observe, develop and manage your game plan for better health. Each person is different and no one lifestyle works for everyone. I will provide support and guidance while finding healthy lifestyle choices that work for you. Making small changes, one step at a time, creates lasting, sustainable change, change that doesn’t disrupt your life.

So, why hire a Certified Health Coach? Because making it to your version of the US Open will go smoother with a well-developed plan, and the right support to achieve it.

Cheeseburgers, Pizza & Wings, Oh My! How I Beat My Fast Food Cravings

I absolutely love cheeseburgers, chicken wings, French fries, francheesies, pizza, M&M’s, Snickers & ice cream? What’s your favorite? Mine depends on the day, but high on the list are wings, ice cream and pizza.

Photo Credit Jake Weirick

But, America is getting fatter and sicker and so was I. Worse? Big Food, the conglomerate of corporations that make up the bulk of our food supply, aren’t going to come to our rescue. They use cheap, ultra-processed ingredients that are stripped of nutrition to maximize profits. And, they want us to eat more and more as illustrated by one of their goals: To make food craveable.

The term, craveable, is defined by as: “having qualities that engender an intense desire for more: All too often, salt, sugar, fat, and “crunch” make a food craveable.”

As a Health Coach I like to help clients make some of those craveable foods healthier, and simple to prepare.

Let’s start with a cheeseburger and how I made it healthier:

  1. Start with organic grass-fed beef. Season with salt, pepper, parsley flakes, garlic, and onion powder and cook it in a frying pan, under a broiler, or in an air fryer.
  2. Buy organic, pastured cheese, or a plant-based variety. Once you flip the burger the first time, lay the cheese on top.
  3. Now for the bun. Good luck. I eat mine without, but if you can find a locally sourced fermented bun (KC, think Farm to Market) it can be a decent choice.

You can make some sweet potato fries in your air fryer but instead, how about making a lovely green salad? No? Okay, fries then? Slice the sweet potatoes and spray with either olive, avocado or coconut oil, sprinkle with salt and toss in your air fryer for about 15 minutes (or whatever time your fryer suggests). No air fryer? Heat up your oven and cook at 400°

You can still have the salad. 😉 I’ve got a simple homemade dressing that you can make and store in the cupboard … all healthy oils and stuff.

Francheesies are one of my fave junk foods. Who doesn’t love a hot dog stuffed with cheese and wrapped in bacon? This one is easy, but I don’t recommend adding deli meats to your daily plan. Just have this every once in awhile and enjoy!

  1. Uncured, organic, grass fed hotdogs. I like Applegate Farms. Make a slit lengthwise being careful not to slice through.
  2. Same cheese as above, make into ½” wide, thin slices and put one or two in each slit.
  3. Wrap uncured bacon from humanely raised pigs around the dog and secure with toothpicks about 1” from each end.
  4. Cook in your preheated air fryer for about 7-9 minutes at 400°

Are you only feeding yourself or two of you? Make up mini meal kits by putting a burger, a slice of cheese and a bun or two hot dogs, two slices of bacon and a slice of cheese into storage bags and store in the freezer. Easy dinner when plans go awry.

Pizzas are easy to make healthy. You can buy or make a healthy crust. There are a lot of recipes available to create one that fits your health needs from gluten free to low-carb and keto. Organic pizza or barbecue sauce and cheese, uncured meats from humanely raised animals or organic, pastured poultry along with fresh or frozen veggies make pizza a breeze.

This is especially easy if you have a day of the week when you prepare a few meals for the week. If you’re making your own crust, start your dough and let it rise while making another dish. When it’s ready, top with your favorite ingredients and freeze for another day. (You can also freeze just the crusts and top when you bake.)

Chicken Wings If you live near a Trader Joe’s or Natural Grocers, you’re in luck! They have reasonably priced frozen organic chicken wings. If you also have an air fryer you can have dinner ready in 25-minutes. At the time of this writing the wings ran around $7 for two pounds. For the sauce, melt grass-fed butter or Earth Balance (1/4 c) and mix in 2 tsp. of hot pepper sauce and 1 tsp. of vinegar. Toss the wings and sit back and enjoy! This is much cheaper than buying them at the local bar.

For anything fried, from potato chips to French fries, the oil you use will make the difference between healthy or not. Check out this article for more info and instead, use avocado or coconut oil.

Snickers your thing? Purchase Lily’s chocolate bars (available on Amazon, Natural Grocer’s and many other stores) with whatever add-ins you like. They are significantly lower in sugar. Try gradually increasing the cocoa content of your chocolate. That automatically reduces the amount of sugar. Lily’s also makes semi-sweet baking chips … you can easily swap them for M&M’s.

For tacos, buy organic corn tortillas and use organic chicken, sustainably caught fish or grass-fed beef. Top with the cheeses above, add in organic sour cream …

Okay, I’ve got to stop. I’m getting hungry as heck. I’m going to cook some wings in the air fryer and toss a salad with my dressing. Oh wait! I promised you a salad dressing recipe. My kids simply call this Gramma’s Salad Dressing.

½ c Avocado Oil
½ c Olive Oil
½ c Apple Cider Vinegar
½ tsp Garlic Powder

½ tsp Onion Powder
1 tsp Dried Parsley Flakes
Salt & Pepper to taste

Add all the ingredients to a bottle (I use an empty GT’s Kombucha bottle) and shake. If someone in your family likes a creamy dressing, add organic cream to taste, but you’ll have to use it rather quickly. (Alternatively, just add it to that person’s salad.)

Healthy fast food is more than a myth. By taking control of the quality of the ingredients, you can still have your faves. Experiment with spices to find your perfect combo. Most of these can be prepped ahead of time, on a day that works for you, so that they become fast food at the end of a busy day.

If you liked this, please consider sharing it with your favorite fast food junkie. Then follow me so you don’t miss any other incredible, amazing, life-changing words of wisdom. 😉

You can find more ideas in my book, No Kale Required: Healthy Eating Ideas for the Rest of Us,and over on my website,

Here’s to Women over 50!

Introducing you to my blog’s new focus on the maturing woman, the woman in transition:

  • A new empty nester,
  • a widow,
  • a divorcee,
  • being downsized, or
  • flat-out fired or
  • none of the above.

Maybe you’re just looking for a reboot and you don’t even know why … Welcome!

What is it that happens to us when we hit that number? Maybe for you it was 50, for someone else it might have been 55 or 65. Whatever the age, every woman I’ve ever met, has an age where they start to reassess their life, and most importantly, the life they envision going forward.

Before I started, I wanted to know if I was on the right track, if I what I thought women wanted was even close. After all, I’m just one maturing woman, so I asked around. I asked on Facebook, LinkedIn and Next Door. I asked friends and colleagues. Here’s what they said:

  • peace of mind
  • even keel
  • simplicity
  • spiritual life
  • weight loss
  • worry and stress free
  • and the award for the most popular answer goes to, “A secret man that sneaks into the house and cleans while I sleep.”

I’ve identified a few categories that I think will cover most of it, but I’m happy to add to it if you think of something else:

  1. Emotional
  2. Physical
  3. Environment
  4. Spirituality
  5. Finances
  6. Relationships
  7. Social Life
  8. Lifelong Learning

So, we’re going to start the journey on Monday, July 22nd with a post from the Environment category: Simplify. I hope you’ll join me!


Health Classes #1 — Sugar, Cravings & Emotional Eating

The best laid plans are often waylaid ​by a seemingly uncontrollable craving for something sweet or salty. Typically we meet these cravings with junk food: ​ice cream, candy bars, cookies and cake for the sweet tooth, quickly followed up by chips or French fries ​for the salty fix. This interactive presentation gives attendees tools that teach them how to get through cravings easily. This presentation is a great way to support other health initiatives!

As a Certified Health Coach I will show you ways to outsmart your sugar cravings, salt cravings, and give you tools to identify when emotional eating is taking over. This is emotional eating help that has worked for me, and for my clients.

Do you, or someone you love need help with sugar cravings and diabetes? This is the class for you! Just let me know in the Contact Me info, and I’ll make sure to address it for you.

Not everyone has sugar cravings, many people have salt cravings … or sugar and salt cravings! Learn what drives them, and ways to get the to STOP!

You must sign up soon because there’s only room for six! If that changes, of course I can open it up for more, but as of now, we’re limited. It only costs $10 to guarantee your spot! This is a local event, but I’d be happy to do a webinar for you if you get together a group of people in your office or home. Click on Contact Me to request more info.

Eventbrite - Sugar, Cravings & Emotional Eating

Shred 10 … Detox from What?

shred 10, health coach, toxins, detox, detox diet, health coach near me, health coach kansas city

I get asked, “Why detox? What am I detoxing from? Doesn’t my liver handle that?” Let me answer these, and probably more questions you might have about this Shred 10 I keep talking about.

First, the 10 Day Shred … it isn’t about losing ten pounds, although you will probably lose some weight if you have weight to lose. And, yes, your liver handles a LOT, but our livers are being tasked with detoxifying a frightening number of chemicals … many more than the liver has evolved to filter. Babies have measurable levels of BPA, amongshred 10, health coach, toxins, detox, detox diet, health coach near me, health coach kansas city other chemicals in their bloodstream. We are bombarded by pesticides, herbicides, pollution particles that the EPA finds acceptable, but our livers aren’t quite as sure! Children are ingesting the hormones that get added to dairy cows and livestock. Even with the best of intentions, eating everything organic, and even vegan, doesn’t exclude you from the ravages of modern life.

One answer is to join me in the next Shred 10. My team has one every month! That’s ten days of eating clean to help shred the toxins, and shredding unhealthy lifestyle habits while building healthy ones, and you might even shred a few pounds while you’re at it. I’ll be hosting a Shred 10 Grocery Store Tour if this is all new to you, and a Celebration Happy Hour! Come on out and meet and network with professionals, moms, and people who struggle with the same things … may shred 10, health coach, toxins, detox, detox diet, health coach near me, health coach kansas citybe one will be super awesome at one piece of the shred, and you’ll be super audacious at another … Together, you’ll rock it out!

Another thing, none of us is perfect. When a friend started doing this she had no idea what gluten was, or where to look for it, but she did everything else and felt great! Now, she’s done one every month for over a year, and she definitely knows what gluten is. What you learn is how to eat healthy food, and isn’t that really what it’s all about? Let’s take healthy back!

This month we’re starting on July 9th, so you’ll want to connect soon so that you can order what you need to make it happen. Plan on the Grocery Store Tour on Sunday the 8th at 3:00. We’ll determine location based on where everyone lives. The Celebration Happy Hour will be 4:30-630, again in a convenient location, on Wednesday, July 18th. Can’t wait to see everyone!

And, you can do this long distance if you’re not in the Kansas City area! We have a fun private Facebook Group, with contests, motivation, recipes and more! There’s a fitness instructor and me, your health coach!

Just hit the Contact Me button, and let me know you want in on the next Shred 10, and I’ll get you more information.

Have you liked my Facebook page?

Car Seats and Bicycle Helmets

Child safety is incredibly important. Statistics show that we have reduced childhood deaths from accidents through the use of car seats.

  • Car seat use reduces the risk for death to infants (aged <1 year) by 71%; and to toddlers (aged 1–4 years) by 54% in passenger vehicles.1
  • Booster seat use reduces the risk for serious injury by 45% for children aged 4–8 years when compared with seat belt use alone.2

Bicycle helmets are another accepted form of protection, and the statistics on that are also heartening

  • This review included five well conducted case‐control studies and found that helmets provide a 63–88% reduction in the risk of head, brain and severe brain injury for all ages of bicyclists.3

That’s a big deal for parents because we all want the best for our children. We would no more drive to the store without them strapped securely in place, than we would leave a loaded gun in the drawer where we keep the remotes.

Why then, do we barely blink when we give them candy, cupcakes, chips, soda, nuggets and french fries on a regular basis? Why are we worshiping at the altar of Big Food by fixing Kraft Macaroni and Cheese for dinner, ordering from Pizza Hut, running through Wendy’s Drive-Thru or sending them to school with Lunchables and microwaving Totino’s Pizza Rolls for movie night? Let’s not forget Fruit Loops for breakfast, or IHOP on Sunday morning for sugar-laden pancakes with a side of white flour biscuits and sausage gravy? Fat, sugar and salt … Where does it end?

I know you don’t think it will happen to you, but diabetes, cancer and heart disease will happen to 1 out of 2 children born today. What makes you think your child won’t be one of them? If it’s because you take care with their diet and encourage physical activity, then you’re probably right in thinking your child’s chances are much lower. If you don’t, well, you make up most of the other half and you are setting your child up for chronic disease.

  • “We can now forecast that a child born today has a 1 in 2 chance of developing cancer at some point in their lives”4
  • “One of every three deaths in the U.S. in 2013 were from heart disease, stroke and other cardiovascular diseases”5

Not so much worried about what happens when they’re 30, 50 or 70? How about this: Nutrition is critically important in brain development. We all want our kids to smart and successful, right? Give them the best chance!

Candy, cake, ice cream, sugary cereals and soda should not have a regular place in your child’s life. Birthdays and Christmas, sure, but just because it’s Tuesday? No. It’s your job as a parent to do what is right for your child whether it makes them happy or not. By putting your stamp of approval on junk food, you’re sending a clear message that it’s okay. It’s never too late to start sending a message of health and wellness. Why not start today?

Don’t get me wrong, I’m glad I don’t have to navigate this minefield, but I also didn’t have bicycle helmets or car seats to worry about. Heck, I didn’t have to put on a seat belt every time I got in the car either. You care. You know it, and so do I. The choice is yours.

You certainly don’t have to buy my book, (my blog has tons of ideas) but it does give you ideas for stepping into a journey of good health. It’s available on Amazon. Search for: No Kale Required: Healthy Eating Ideas for the Rest of Us. Another book that was recommended by a healthy mom is, Getting to Yum. I’m sure it’s also available on Amazon.

  1. Durbin, D. R. (2011). Technical report—Child passenger safetyPediatrics, 127(4). Advance online publication. doi:10.1542/peds.2011-0215.
  2. Arbogast KB, Jermakian JS, Kallan MJ, Durbin DR. Effectiveness of belt positioning booster seats: an updated assessment. Pediatrics 2009;124;1281–6.
  3. Ivers, Rebecca, Systematic reviews of bicycle helmet research. Inj Prev. 2007 Jun; 13(3): 190. doi:  10.1136/ip.2007.015966
  4. Medical News Today,
  5. American Heart Association,
delicious cupcakes

Get to the Bottom of Cravings & Emotional Eating

Get to the bottom of your cravings and emotional eating with a few steps … Notice I didn’t say ‘simple steps.’

The key to discovering the reasons for your cravings is awareness. If you aren’t even aware that they’re happening until it’s too late, then you’ve missed that golden opportunity to uncover why they showed up in the first place.

First, be aware that there are two kinds of cravings: Physical and Emotional.

Physical cravings are the result of not eating enough food, or eating the wrong type of food. You might have eaten a big breakfast, but if it didn’t have enough fiber, fat and protein to sustain you until your next meal, chances are that your blood sugar will tank and despite your best intentions, you will not have a light lunch, you’ll stop at a convenience store or go through the drive-thru and get a carb-heavy lunch that definitely has fat and protein, but probably little fiber, and zero good carbs.

The key to physical cravings is to eat in a manner that supports a nice blood sugar balance. High quality, lean protein like that found in eggs, turkey, chicken and beans, along with fresh fruit and whole grain toast is a great breakfast.

If you don’t have time to make it, find a shake mix that works for you. There are several on the market but my favorite is Juice Plus+ Complete French Vanilla. I add fruit, cinnamon, ginger and a touch of coconut oil and I’m good for the morning! Try having a cup of green tea mid-morning to assist in a little blood sugar regulation and write down how you feel.Continue your day with healthy, whole grains, fruits, veggies and lean proteins, keep track and see if your cravings are reduced.

My favorite snack idea is a piece of fruit (right now I’m seriously hung up on oranges) and an ounce (1/4 cup) of raw nuts. Fruit, fiber, protein and healthy fat … the best!

Are your cravings still a problem? Check in next week when I talk about ways to get a handle on Emotional Eating. In the meantime, keep a journal of what’s going on during your day, what you eat and when you eat it. I know it’s annoying, but it’s really the only way to get to the bottom of things.
kindle-coverFor a lot more on how to handle cravings, build healthy eating habits and alternatives to what not to eat, hop over to Amazon and buy a copy of my new book, No Kale Required: Healthy Eating Ideas for the Rest of Us. Buy the paperback for $11.99 and you get the Kindle version FREE!

An Open Apology To Dolly Parton 

A lovely read.


Dear Dolly,

10040291_300x300I’ll be honest. I used to think you were a bimbo. I used to think you flaunted your big boobs, teased hair, tiny waist, and your syrupy-sweet southern accent just to sell yourself and your brand as a country singer. Granted, I was raised in the Midwest and lived as an adult for many years in the Northeast. I didn’t get you, much less the South.

For example, I’d heard about your origins as a poor girl from the hills of East Tennessee, and when I learned you’d created a theme park in your native Sevier County I rolled my eyes. “Really, a theme park?” I thought. “As if rollercoasters will really help the people of rural Appalachia. Why not create something truly useful to give back to your community, like a library.”


You have created a library, actually, and possibly in a bigger and more…

View original post 709 more words

Smoothie of the Week

Vanilla Frappe

I’ve started a couple of new things on my website. One is the Smoothie of the Week. If you’re looking for good ideas for tasty treats, this is the place to go, but make sure to copy down the recipe because when the next one goes up, the old one goes down. Visit late Monday or early Tuesday for the new recipe.

The next is the Tip of the Day. This one appears on the Home page and should be up, most days, by noon.

I hope you enjoy them!