health tips

What you really should know about PURELL

In honor of back-to-school time here in NY - and the simultaneous start to cold / flu season - I decided to record a video all about Purell and other hand sanitizers and anti-bacterial soaps.

Now, the video below was recorded live before my kids actually went back to school, so there are A LOT of extra noises, distractions, and cuteness. If you can handle that, check out the video right here. ;-)

Here's what you need to know:

  • Purell is full of toxins and actually banned in the state of Minnesota as a result. These toxins can be absorbed through our skin, leading to inflammation, disease, and estrogen dominance issues (such as weight gain).

  • Even organic hand sanitizers and anti-bacterial soap - anything meant to kill germs on contact - is killing off your good bacteria as well.

  • Just like we have a gut microbiome that consists of healthy flora, our skin has its own microbiome as well.

  • A robust skin microbiome helps to overpower harmful microorganisms we encounter.

  • A lack of diversity (too many beneficial microbes being killed off) will lead to skin conditions such as eczema, acne, and rosacea.

Have I convinced you to skip the Purell - and the like - yet?

But what about germs?!?!

The most important thing we can do for our immunity is actually to support our body's own innate ability to be resilient. Germs are unavoidable, so focusing solely on steering clear of them isn't a good defense.

One exemption, however, is hand-washing. Hand-washing is actually one of the more effective ways to 'defend' yourself against colds and the flu.

Hand-washing checklist (yup, you might be doing it wrong):

  • Use soap (but not anti-bacterial) because it acts as a detergent - lifting germs off the surface of your skin so that they can be washed away with friction.

  • Get after it! Friction is important here! You don't need to scrub or be harsh, but simply rubbing your hands together will help.

  • Work all sides - in between the fingers is an area that harbors lots of germs (I know, gross).

  • Time. Sing the Happy Birthday song twice… or hum your favorite Bruno Mars song…before you reach for the towel.


Health + Happiness,


Eliminate these 2 things to see near-immediate results!

You just want someone to tell you what to do sometimes...

I get it! I do.  If you've been reading my blogs for a while now, then you know that I believe in the, "If you bring a woman a fish, she'll eat for a day.  If you teach a woman to fish, she'll eat for a lifetime" approach. (That was paraphrased with a creative twist).  ;-)

However, I do really know what it's like to sometimes just want someone tell you what to do. When it's a week before a big holiday and 2 weeks before another big holiday and there's so much to do and what seems like an unlimited amount of parties with food and alcohol...

It can be hard to stay focused. It can be tricky to remember how to fish for yourself.

Today I'm sharing with you 2 things to eliminate (or greatly reduce) from your plate that will bring you near-immediate progress.  These tips are NOT easy - especially this time of year.  So, you get to choose when to use them.  Save these tools in your tool belt for the day after a particularly fun party.  :-)  Or, start immediately so you can get a bit of traction and energy before all of these events.  It's up to you!

The video is below. If you don't have time to watch or listen to the video for all of the details, here's the cliff notes:

1. Refined sugar
2. Refined flour

They are not doing you any favors for your health.  If they are soul food for you - as in, your soul is happy when you eat them - then by all means, keep some of it in!  But, choose intentionally. Be picky.  Save it for special foods and special occasions.  Watch how much better you feel when you do that!

In good health and holiday cheer,

P.S. 2019 is coming!  It's our year and we're coming for it.  One of the things that I do to give me a leg-up is keep my healthy habits in place.  If working out consistently or eating properly for my body type and goals weren't a habit, I wouldn't be able to accomplish a whole lot, to be honest. This took some time for me to establish.  And then, I had to figure it all out again post-babies. Things change.  But, the fact that I need my health, energy, and confidence in order to go after my dreams has never changed.  If you are looking to improve your health, energy, and/or confidence in the New Year so you can crush your goals…and your life, then I think you should! That's where the magic is.

I coach women through this transformation through nutrition, fitness, and lifestyle changes that bring great health, energy, confidence…and JOY!  Let me know (email me at if you are interested in chatting (free of charge) to discuss what some of your goals are.*

*Limited offer: This offer is available to the first 5 people that email me.

Need more veggies? Here are 8 ways to get them in!

"…but I don't like veggies!"

"My kids would never eat that!"

"The fiber…it's no good for my belly."

"I'm saving room for dessert."  :-P

No matter the excuse, most of us know that the vitamins, minerals, phytochemicals, bioflavenoids (words that just mean plant magic), fiber, and perfectly-slow-digesting carbs that come packaged in food we know as "vegetables" are really important to our overall health goals. 

So, put your big girl (or big boy) panties on and watch this video for 8 tips on increasing the amount of veggies you (and anyone you love or even mildly tolerate) consume in a day.

How do you make sure to get your leafy greens and rainbow-colored veggies in?


In good health,


Immune-Boosting Latte

You guys, I have barely been able to get used to it being September already and now September is coming to an end this week?!?  What the what?!  Wow!  

Well, I'll tell you what….at least the time is flying with things happening behind the scenes.  ;-)  Hint hint; wink wink.  You've asked and I'm listening.

Fall is upon us and there's something about this season that truly energizes me - more than in an I'm-shivering-for-the-first-time-in-half-a-year kinda way.  I suppose you can liken it the calling of a deep clean that Spring thrusts upon us.  Maybe it's my mind's rebellion against the days getting shorter.  Or, maybe it's the bubbling of excitement over the holidays coming.  I like a good party - can you blame me?  These days the onslaught of holidays start with my daughter's birthday next month and will end with my son's birthday in January.  Who knows (and who cares) though, right?!  When I can reign in the flurry of ideas just a bit, I am super-productive in the Fall.  I'm just going with it. (Note: Super-productive IS a relative term with a toddler, baby, new house, clients, etc.)

So….Autumn is here.  Bugs will be buggin' off soon and germs will be multiplying in their place.  Did you know whether you get sick or not has a lot less to do with what you "catch" and a lot more to do with how strong your immune system is?  We're filthy beings…covered in germs all the time despite the best hygiene.  Working on your health from the inside out is a great place to begin to ward off many colds/viruses or at least kick them out a day or 2 earlier.

The idea for the immune-boosting latte came to me while I was making my morning cup o' joe one day.  I was headed to the gym and wanted a little energy before my workout, but not a full meal.  While adding coconut oil to my coffee for a little taste and energy, I couldn't help but think about how this would be a great time to consume some turmeric, as the coconut oil aids in its absorption.  So does black pepper.  Then I needed something else to help mask that flavor while bringing added health benefits: cinnamon!  I used a tad bit of honey to sweeten as an experiment because raw honey is excellent in helping to fight all kinds of microbes.  I added my cashew milk as usual.  Wouldn't ya know - blended all together it actually tasted GREAT!  Not only was the taste on point, but the texture was creamy with a little froth on top.  A fancy latte for a fraction of the price, a 20 foot commute to the kitchen, no refined sugar, no gluten, no dairy, no weirdness anywhere in the recipe, and a good deed done for my immune system (you're welcome). Yup!

Here you have it: IMMUNE-BOOSTING LATTE...

"Sugar and Spice" - Tinkerbell mug for this Immune-Boosting Latte.

"Sugar and Spice" - Tinkerbell mug for this Immune-Boosting Latte.


To a blender, add:

  • 1 cup of coffee
  • 1/4 cup non-dairy milk (I used cashew milk)
  • 1 T coconut oil
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 1 tsp - 1 T honey or sweetener of choice (depending on taste preference)
  • pinch of black pepper

Blend and enjoy the creamy, frothy goodness!

P.S. Use a Tinkerbell mug as pictured to complete the pleasurable experience.  ;-)