It's Recipe Time

Ready for a recipe that you can use all week to help boost your metabolism? This one is packed with spices and ingredients that will help you burn fat and get those flavors you've been missing!

Spicy Cashew Sauce Recipe


  •  1 cup raw cashews (or peanuts)
  •  1/2 cup water
  •  1/4 cup apple cider vinegar
  •  2 tbsp MCT oil
  •  2 cloves garlic, minced
  •  1 tbsp grated fresh ginger
  •  1/2 tsp ground cinnamon
  •  1/2 tsp ground turmeric
  •  1/8 tsp hot chili powder (such as Cayenne or Habanero)
  •  1/2 tsp sea salt
  •  1/4 tsp black pepper
  •  Optional: fresh cilantro for garnish


  1. In a blender or food processor, combine the cashews (or peanuts), water, apple cider vinegar, MCT oil, garlic, ginger, cinnamon, turmeric, hot chili powder, sea salt, and black pepper.
  2. Blend the ingredients on high speed until the sauce is smooth and creamy. (I let mine blend for a while - don't be afraid to over blend... it's not a thing)
  3. Taste the sauce...
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Celebrate St. Patrick's Day Responsibly: A Healthy Guide

Happy St. Patrick's Day, my dear lovelies! This is a day filled with green beer, shamrocks, and more Guinness than one can handle. While it's a great day to celebrate, it's important to do so responsibly. Let's go over some tips to help you enjoy the festivities without endangering your health or safety.

Understanding the History and Traditions of St. Patrick's Day

St. Patrick's Day is a day to celebrate Irish culture, heritage, and history. It's a day to commemorate the patron saint of Ireland, St. Patrick, who brought Christianity to Ireland. So, let's honor that by learning more about the traditions and customs of Ireland, instead of just focusing on the drinking.

The Consequences of Excessive Drinking

We've all heard the horror stories of people drinking too much and ending up in the hospital or worse. No amount of green beer is worth risking your health or safety. So, please, drink responsibly, and make sure you have a designated driver if you plan on partaking in any...

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Blood Sugar and Weight Loss: Why Balancing Your Glucose Levels is Key to Shedding Pounds

Blood sugar levels...ugh. The bane of our existence, right? Whether you're trying to lose weight, maintain a healthy diet, or just survive the day without feeling like you're going to pass out, blood sugar is something we all have to deal with.

But fear not, my friend. I'm here to give you the lowdown on blood sugar and how to keep it in check like a boss. And trust me, I know a thing or two about blood sugar. As a bartender, I've seen the highs and lows of blood sugar in action, and let me tell you, it ain't pretty.

First things first, let's talk about what blood sugar actually is. In simple terms, it's the amount of glucose (sugar) in your blood. Glucose is essential for our bodies to function properly, but too much of it can wreak havoc on our health.

So, how does blood sugar affect weight loss? Well, when our blood sugar levels are high, our body releases insulin to help bring it back down to a healthy level. Insulin is like the traffic cop of our body, directing glucose to our...

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Help Me Help You

Ah, the infamous "I can do it all myself" mentality. It's a classic trap that many of us fall into. We think we're superheroes who can take on the world, conquer all challenges, and transform ourselves into the best version of ourselves, all by ourselves.

But let's be real here. No matter how hard we try, we're not invincible. We're only human. And as much as we hate to admit it, we need help sometimes. Especially when it comes to making healthy habit changes, eating well, planning for success, and getting in healthy movement.

So, if you're ready to swallow your pride and embrace the power of collaboration, here are a few reasons why it's okay to ask for help:

You're not a health coach, personal trainer, or planner extraordinaire.

Sure, you might have watched a few YouTube videos on how to meal prep or do squats, but that doesn't make you an expert. There's a reason why people go to school for years to study nutrition or exercise science. They know what they're talking about. So,...

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Weight Loss Basics

If you're looking to lose weight, you might be overwhelmed by the amount of information out there. From fad diets to extreme exercise plans, it can be tough to know where to start. But no matter what stage of life you're in or what caused your weight gain, the basics of weight loss stay the same. So - to get you started... here are three FAQs around weight loss basics.

FAQ #1: I'm not sure where to start with my weight loss journey. What should I focus on first?

Start by cutting back on refined carbohydrates. This includes things like white bread, pasta, rice, and sugary snacks and drinks. These foods are high in calories and low in nutrients, which can lead to weight gain and other health problems. Instead, focus on eating whole foods like fruits, vegetables, whole grains, and lean protein.

FAQ #2: I've heard conflicting information about what to eat to lose weight. What should I be eating?

To lose weight, focus on eating a balanced diet that includes protein, healthy fats, and...

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The Elephant in the Room

OK, People.  Let's just talk about it...  The elephant in the room.  We all want to lose weight.  Some more than others, obviously... and now there is this new and easy way to achieve all the success without all the work. So.  Let's talk about weight loss medication... Let's talk about Ozempic.

Ozempic is a prescription medication that has been found to promote weight loss in addition to its primary use in treating type 2 diabetes. The medication belongs to a class of drugs called GLP-1 receptor agonists, which work by mimicking the action of the hormone GLP-1 in the body.

Clinical trials have shown that Ozempic can help people lose an average of 8-10% of their body weight over a period of 6 months to 1 year. The weight loss is thought to be a result of several mechanisms, including:

  1. Reduced appetite: Ozempic can reduce hunger and increase feelings of fullness, which can help people eat less and lose weight.
  2. Slowed digestion: GLP-1 receptor agonists like...
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Transformational Foods

We all know that eating a balanced and nutritious diet is essential for maintaining good health, but did you know that certain foods have the power to boost your metabolism, lower inflation, balance hormones, and help you look and feel younger? These foods, we’ll call them transformational foods, have been shown to have a significant impact on our health and wellness, and combining them in your diet can be the key to a successful metabolic reset.

Avocado, Brazil nuts, chili pepper, cinnamon, flax seed, ginger, kale, lentils, turmeric, and wild salmon are all examples of transformational foods that can help improve your health and metabolism. Let's take a closer look at how each of these foods can help reset your body and health:

  •  Avocado is a nutrient-dense food that is rich in healthy monounsaturated fats, fiber, and antioxidants. It is also a good source of potassium, which helps regulate blood pressure and support a healthy metabolism.
  •  Brazil nuts are high in...
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Picture Yourself on a Mountain Top...

In my newsletter this week I talk a bit about mindset and using some pretty cool tools to get you where you want to be.  One of my favorite tools to use with my one-on-one clients is called mental rehearsal.

Mental rehearsal is a visualization technique that involves using your imagination to see yourself successfully achieving your goals as if it has already happened. It can be used to prepare for any kind of physical or mental challenge, such as hiking a difficult trail or losing weight.

Mental rehearsal can be incredibly effective in increasing motivation and building confidence, as it helps you to focus on the positive outcome you desire, and to feel a sense of ownership and control over your goals. By regularly practicing mental rehearsal, you can train your brain to believe in your ability to succeed and to maintain motivation towards achieving that success.

Working with a health coach can make the experience of mental rehearsal even more powerful. I can help...

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Promises, Promises

Self-care is essential for our overall well-being, yet it often falls to the bottom of our to-do list. We are constantly bombarded with distractions, and it can be challenging to find the time and energy to take care of ourselves. That's why it's essential to schedule "sacred appointments" with ourselves, dedicated time for activities that nourish our mind, body, and soul. But what exactly is a sacred appointment? And why are they so important?

A sacred appointment is a dedicated time for you to engage in activities that are meaningful to you. It could be a yoga class, a walk to clear your mind, time to meditate, a call with your coach, or any other activity that you find nourishing. The key is that it's an appointment that you make with yourself, and it's one that you don't break.

One of the most significant benefits of keeping your sacred appointments is that it helps you prioritize your well-being. When you make time for yourself, you are making a conscious decision to take care...

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Accountability Rules All

Soooo… I want to chat with you about something that's been on my mind lately- accountability and weight loss. We all know how hard it can be to stay on track with our goals, especially when it comes to our health and fitness. But, I've learned that having someone to hold you accountable can make all the difference in the world.

Let me tell you, joining a group fitness class was a game-changer for me. Not only do I need the accountability of the instructor, but I also love the support of the other members in the class. It's so much easier to stay motivated when you have people cheering you on and pushing you to do your best.

And, have I ever told you about how working with a personal trainer was a total lifesaver? My trainer helped me create a workout plan tailored to my needs and goals. He also made sure I used proper form and technique, which helped me avoid injury and see better results. Plus, he kept me accountable by checking my progress and giving me feedback on...

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