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August 1, 2019

What are you craving? Crunchy, creamy, salty or sweet?


Nuts and Seeds

Avocado Toast 

Celery boats with peanut butter and raisins, Ants on a Log

Cucumber slices with Light Dressing



Apple slices with Peanut Butter or Almond Butter

Rice Cakes with PB and h...

August 1, 2019

Serve this with nacho chips, as a salad or even as a topping on your omelet!


1 cup Kalamata olives, sliced thin

2 pints cherry tomatoes, quartered

1 red pepper sliced thin 

2 cloves garlic, minced

6 ounces Feta cheese crumbled

1/2 cup fresh basil, chopped

3 Tbsp l...

April 10, 2019

Hard boiled eggs are truly one of the smartest and fastest go to snacks. Packed with healthy fats and plenty of protein, they are a nutrition no brainer.

One large egg contains 70 calories, 7 grams of protein, rich sources of vitamin A, vitamin D, B6, B12, minerals zinc...

March 30, 2019

Day 1:

Eggs, spinach, orange, GF toast

string cheese, applesauce

Blackbean turkey chili, baked potato, broccoli, orange

Smoothie with strawberries and banana

GF pasta with sausage, tomato, basil, parm cheese, green beans

Popcorn, tea

Day 2:

Cream of Rice with milk, blueberries...

March 12, 2019

Combine all of the ingredients together and plan on enjoying all week! Sooooo Good!

1 lb snap peas

1 bunch asparagus 

6 radishes sliced thin

romaine leaves, torn

3 Tbsp EVO

6 oz crumbled Feta

juice of 1 lemon

mint springs

sliced almonds

November 16, 2018

The health benefits of incorporating coconut oil into your life are huge. I use it as a substitute for butter and shortening in recipes for baking or sautéing, gives a wonderful flavor and the added bonus of boosting energy levels, raising the good cholesterol, and bal...

October 25, 2018

These are calling your name! Even more so now in the radiant days of October... Great way to start a Sunday....

1 1/2 c. Kings Arthur Flour

1 1/4 c Whole Milk

1 1/2 tsp cinnamon

1/2 tsp ginger

1/4 c. molasses

1 egg, beaten

1 tsp baking powder

1/2 tsp baking soda

3 T. olive oil


September 10, 2018

A Health Coach provides Individualized Programs, Support, and Accountability with Zero Judgment. 

Health Coaches are Masters of Habit Change.

Health Coaches collaborate, not compete, with Medical Health Members by creating a Specialized Program that will create Lasting L...

January 19, 2018

It is cold out, and you need to make this hot soup today!

It will be just what you are craving on these short, dark January days!


1 tbsp butter

1 tbsp olive oil

2 cloves garlic, minced

1 sweet onion, diced

1 cup chopped carrots

1 cup mushrooms, sliced

1/2 cup...

November 10, 2017

This is a explosion for your mouth! Shake up the usual with the fun addition of pumpkin with your pasta in place of the usual tomato sauce. I used penne and it was wonderful, although you can use any type of pasta you wish. This is also a vegan dish, and was a hit with...

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