How to Keep Your Results After Whole 30 (or any diet)

I hit a milestone birthday a few weeks ago and with that came time to reflect and figure out what is next for this mama!

My birthday was everything I hoped it to be and I really do feel this decade is my decade! I’m finally feeling good in my body due to no injuries, being able to workout and eating right.  I feel like I’m getting this working mom thing down.  And I followed my passion and am officially a certified health coach..

Part of my time away from blogging and my newsletter was to figure out what was next for my coaching to help you through your fitness journey.  I thought a week would be enough but I guess I needed more…so it goes!  Finally, after 3 weeks, it hit me while talking to my success partner.  I needed to create a program that aligns with my passions.

If you follow me or have been reading my blogs, you know I recently did Whole30 and it changed my life.  Some may say that’s dramatic but it’s true.  It helped me finally loss the weight, feel better than ever and I’m still losing weight after 2 months after completing Whole 30.  I have continued my healthy habits for the most part….birthday celebration and Easter candy (darn those Cadbury Mini Eggs) are the exceptions.  I’m human after all!

So what if I created a program that taught you how to be successful at Whole 30 AND taught you how to take what you learned and make it work for good for good!

No restricting foods forever to get the results you want.

No guilt.

No binges.

Just pure food freedom to enjoy the foods you want when you want and know the foods that work best for your body!

We’ve all been there.  You complete a program.  Lose the weight, feel awesome and then….you gain it back.  The biggest issue is we don’t know where to go after a program ends.  How do we keep the results off without being super strict with our food?

That’s what this program is going to do for you.

In January, I ran a Whole30 group and it was successful for those in it.  It helped with accountability, recipes, and getting results.  This program will be similar in that it will be a group program on Facebook.  But this group will go much deeper into the process before, during and after Whole 30 and more support individually.

Here’s what the group will look like:

  • Monday, 4/23 (PREP WEEK)
    • Join FB group for accountability
    • FB live on how to prepare, meal plan, where to find recipes and on the go snacks
    • Clean out your kitchens and restock with approved foods
    • 1 one-on-one coach call.
  • Monday 4/30 (WHOLE 30 DAY 1) and will end on Tuesday, 5/29-bi
    • Weekly group calls via Zoom conferencing
    • Weekly FB Lives
    • 1 one-on-one coaching call
    • Weekly newsletter with Whole30 recipe, tip of the week, workout move, and more
  • Wednesday, 5/30- Monday, 7/30 (AFTER WHOLE 30)
    • Includes everything under the Whole30 bullet, plus
    • Bi-weekly one-on-one calls
    • Once a month group calls
  • BONUS
    • Workout calendar based on your individual goals and needs
  • Pricing
    • SPECIAL INTRODUCTORY RATE

This will change everything and I’m so excited to help you with this journey.  You will be summer body ready for sure!

Won’t it be nice to feel confident in your shorts or bathing suit?

Won’t it be nice to go to all the summer outings and not feel guilty about what you eat and actually eat better to keep the summer body through the seasons?

If you are as excited as I am about this program and want to be part of the group, please make sure to email me here and let me know why you want to be included in the group.  Then we’ll figure out if it’s the right group for you!

Till next time….Sparkle on!

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What is Food Freedom?

Whole30 has been completed for almost a month and the results I got have made a lasting impression.  You can read all about my Whole30 journey here.  I’ve reintroduced some foods but not all and I’m on a Food Freedom journey.

Food Freedom is the whole point of doing Whole30…to get to a place where you don’t feel guilty about food, don’t punish yourself with a crazy workout the next day because you ate a not so healthy food, etc.  It’s the time when you realize how food will affect you and what’s worth it.

So after a few weeks of reintroducing foods following the plan but feeling like I was doing it aimlessly, I knew I needed to look more into this food freedom thing.  It was time to figure out what my new norm is going to be.  So, I decided to write my baseline down and try it for a month.  I’ve called it my March Food Freedom Baseline…creative right?…haha.

Anyone can create a baseline.  Here is mine to see what it looks like and give you some ideas:

  • Meals will contain lean proteins, veggies and health fats.  Fruits and carbs if any will be consumed before 2 or 3pm.  Note:  I am NOT missing carbs at all but lately I’ve been craving them in the AM, so I’ll have some Ezeikel toast or yogurt.
  • Legumes and grains, I am NOT missing at all.  I’ll have them if I’m craving them or if it’s served with a meal I order.  Otherwise extra veggies for me!
  • Dairy 1-2x per week.  I love dairy, but I need to watch it as if I have too much, then my body is not happy with me.
  • Coffee 2-3x per week. I  use to need coffee daily, but after realizing the effect it had on my adrenals, I reduced it drastically.
  • Sweets, treats, chips 1x per week
  • 3 meals per day + pre workout + post workout meals
  • Mid-day snack if I’m starving (so leg day or an intense workout day)
  • Week before my birthday, eat as close to Whole30 as possible
  • Birthday and day after my birthday, eat Whole30 till the events and then I’m allowed to have whatever I want
  • Day after birthday, right back to eating as close to Whole30

I challenge you whether you’ve done Whole30 or not, to create a baseline for 30 days and see how you feel, what your results are and if you start craving more healthy foods.

Need help putting one of these together?  Just email me and we can work together to complete one that works specific to your needs.

Till next time….Sparkle on!

Recipe: Fat Bombs

If you read my blog post last week, you know after Whole30 all I wanted was chocolate!  I thought about what I wanted my first piece of chocolate to be and nothing really stuck out to me.  And then I thought about the “fat bombs” I use to make and I got to work!

I made a batch, kept them in the freezer and on day 31, I slowly enjoyed my homemade fat bomb!  I waited 2 more days to have another one.  And although I did have some brain fog, it was enough to realize I needed to stop having chocolate.  So now, I know if I eat chocolate, I’ll have some brain fog.

So, moderation it is!

These are so easy to make and are perfect when you are craving chocolate!

Here is the recipe….let me know what you think!

Ingredients:

  • 1 c Nut butter of your choice
  • (2) 1/4 c Real maple syrup
  • (2) 1/4 c Coconut oil melted
  • 1/4 c Cocao Powder

Directions:

  • Line muffin tin with cupcake liners.  Makes 8.
  • Mix nut butter, 1 of the 1/4 c real maple syrup and 1 of the 1/4 c coconut oil melted till smooth.
  • Put a spoonful of the mixture into each liner.
  • Freeze for 15 minutes.
  • Take them out of the freezer and make the chocolate layer.
  • Mix cocao powder, 1 of the 1/4 c of real maple syrup and 1 of the 1/4 c coconut oil melted till smooth.
  • Top small spoonful onto the nut butter layer.
  • Freeze for 30 minutes.
  • Keep frozen till you want one!

Super simple and delicious to make.

Till next time…Sparkle on!

Whole 30 Results: Why it Worked This Time

I did it!  I completed my third round of Whole30.  And this time it was life changing! Not only were my husband and my results amazing, we learned so much and now our way of life is a modified Whole30.  And best part of all…it’s been fun!

Okay, so let’s get into it…..the results!

My husband did so well keeping to the plan even when he traveled for work.  He lost 14 pounds!

I’m happy to say, I lost 4 pounds and 7 inches and so much more!

I learned cooking healthy can be simple and fun.

I learned eating super healthy doesn’t mean going to pricey grocery stores. That most of the products you need are in any grocery store.

I learned to regulate my blood sugar so I didn’t hit the 3 pm crash.

I learned how to make the foods I love even healthier.

I learned how to fuel my body for energy.

I learned eliminating foods isn’t as hard as I thought.

But most of all I learned this is doable now and forever if I choose (more on that later in the blog).

So, some of you might be wondering, okay great with your results and what you learned but HOW did you get there!  Like it can’t be that easy.  And you are right, it was hard and it took work.

In order to have a successful Whole30, I did these 5 things daily and I swear this is what made a difference from the other times I have done Whole30!

  1. I built a community.  I created a Facebook group of like-minded women wanting to reset their eating for the new year and plugged in daily for support, accountability, and a place to vent.  I also followed Whole30 and Whole30recipes Instagram accounts for added motivation and support.
  2. Used resources.  I ordered the latest books on Whole30.  The Whole30 Fast and Easy cookbook and the Day by Day journal.  I can’t say enough about both of these books and especially about the Day by Day.  Each day, it explained what you might be feeling, motivations, tips and hacks, and a place for you to write out your food, non-scale victories and some other things.  I loved it!
  3. Meal prepping and planning.  Each week, I took out my cookbooks, my dedicated notebook to meals, and my grocery list and planned out the week.  Once I found the recipes I wanted to make for dinner and what I wanted to prep, I’d write them down next to the day of the week, I’d make them.  Then I’d add the items I needed to my grocery list.  Once I got the food, I’d prep as much as it would be easy to make when I needed it.
  4. Accountability. Having my husband doing it along side helped a ton.  And seeing his results was added motivation.  I also made it my mission to share my story on social media.  If you need accountability, sharing your food daily and how you are feeling to 1000s of people definitely makes you want to be on point!
  5. I enjoyed the process.  Before we started, I made it fun in my mind.  I told myself to be open and try new meals, which I did and loved.  As the days went by, I made sure to appreciate my hard work and get excited when non-scale victories came.  I didn’t stress if I went off the plan a bit because I was sick and drank tea with honey or had a glass of bubbly on date night.

Did I struggle?

I did a little at the beginning.  I needed more snacks and was trying to figure out how much food was the right amount for me.  But once I figured it out, I was in it to win it.

So what’s next?

To live a modified Whole30 life.  I loved that I finally lost weight and got rid of the mommy pooch, which I still want to be rid of, but it really comes down to how I feel.  I have way more energy and just feel so good overall….I don’t want it to end!

I’ve been eating Whole30 still with some reintroduction. The first was chocolate….I was craving it big time towards the end of Whole30, which is odd since I’m not a huge chocolate fan.  I decided to make a healthy version and made “fat bombs” (recipe coming next week).  They were yummy and I was good with just one.  It did give me a bit of brain fog, but not enough to stay away from it indefinitely.

I went out for dinner one night and unintentionally had cheese.  They topped my meal with it and I scrapped off as much as I could but some was still left and my belly was not happy about it.

Lastly, I had sushi and I’m happy to say white rice and I get along great.  Definitely more sushi for this girl in the future.

Is Whole30 right for you?

If you know about Whole30 and are ready to give it a try,  I’m keeping my Facebook group open so you will have a support system and place to check in.  Just click here to join.

If you are not sure Whole30 is right for you, email me and let’s chat to see if this or another type of program would help you reach your goals.

Till next time…Sparkle on!

Why Most Diets Fail

Last week I talked about finding your perfect diet, which spoiler alert there isn’t one!  This week I’m talking about why they fail in more depth.

Whole 30 is is coming to an end and it has been amazing.  It’s opened my eyes even more to what healthy is and why the “diet” thing isn’t the way to go.  Stay tuned for my results next week….so far they are mind blowing!

According to Dr. Mark Hyman, functional medicine doctor, Director of the Cleveland Clinic Center for Functional Medicine and New York Times bestselling author of “Ultrametabolism” and “Ultrawellness” most diets predictably fail because of 5 reasons…

  1. You try to exercise your willpower to control your appetite instead of understanding there is a science behind hunger.
  2. Your focus is too much on counting calories.
  3. Your diet consists of all low-fat foods.
  4. Your weight is actually affected by hidden reasons that require medical attention.
  5. You lack a solid health and weight loss plan to guide you on your journey.

Dr Hyman also says that when the average dieter loses weight, they lose muscle AND fat.

But once they regain the weight, they gain back only the fat… which will ultimately slow down your metabolism.

EEK…..WHAT?! That’s not what we want!

So how can you get healthy without dieting?  Here are 5 tips for success:

  1. Eat enough whole fresh food to satisfy your appetite (your body will be less hungry because it’s fully nourished)…basically the Whole 30 concept!
  2. Eat protein for breakfast to boost your energy for the day.
  3. Eat your last meal three hours before bedtime to give your system time to digest before sleep.
  4. Make low-glycemic foods your diet staple such as nuts, seeds, chicken and fish so your blood sugar stays level.
  5. Eat good fats at every meal such as avocado, nuts, seeds and olive oil (healthy fats are your friend, not your enemy).  THIS IS MY FAVORITE!  So often we fear fat…there is NOTHING to be afraid of.  I promise!!!!!

These 5 tips are exactly what I do in my health coaching practice! I help my clients learn how to lose weight, gain energy and feel better than ever… without dieting. That’s huge!

If you want to take control of your health the right way and make a commitment to being the healthiest and happiest version of yourself, then click here now to schedule a time to talk with me today!

Till next time…Sparkle on!

How to Find the Perfect “Diet” for You

I am LOVING Whole 30 right now.  I have one week left to go and to be honest I’ll be staying on it longer with a slower introduction phase because I’m loving it so much!

This is working for me right now but I really wanted to talk to you about the truth of why most diets don’t work… and let you in on 10 ways for you to start discovering the perfect diet for you.

You’ve probably heard the statistic that 95% of dieters can’t keep the weight off, and when they gain it back they often gain MORE than they weighed before.

Research has proven that dieting can backfire AND mess up your metabolism.

This statistic is important because it’s likely that you want to drop a few pounds so you can feel great in your clothes, wear the latest styles, look great on the beach and feel confident in your skin.

And you deserve to have those results!

But if diets don’t work, then what does?

Here are my 10 ways to start discovering the perfect diet for you… Because you won’t find it in any diet book.

I’ve compiled these 10 “paradigms” on discovering your perfect diet from working with clients in my health coaching practice.

One client after working with these 10 paradigms, lost 10 pounds and learned how to eat healthy for them.

Chances are good these paradigms will work for you, too!

10 Paradigms To Help You Discover The Perfect Diet For You:

  1. There are as many “right” diets as there are people on the planet!
  2. What’s healthy for one person might not be healthy for YOU.
  3. The body has an innate wisdom beyond any book or authority.
  4. Diets are not useful as dogma, but they ARE useful as a reference.
  5. Your body is the ultimate dietary authority for every phase of your life.
  6. Your diet changes as YOU change.
  7. Your body is the most powerful, least expensive and BEST dietary experimentation lab.
  8. Your RELATIONSHIP with food & your body impacts your health more than the food you eat.
  9. Symptoms, cravings and behaviors are not the problem, they are your only solutions till now.
  10. Nourishment is about much more than just food.

It might be scary at first to think that YOU actually have more control of your weight loss experience than a “diet” does.

Most of my clients (once they really open up to this possibility) find it totally liberating and start to feel empowered instead of fearful. YES!

I get that this is a whole new way of looking at your food and your life—it’s in essence, a huge paradigm shift. How great is that? Now you get to look at the things that weren’t working before through a whole new lens! One that puts YOU at the center of your life. Now that’s empowering!

If you are tired of the false promises of the latest diet fads and sick of following health and wellness trends that don’t work for you, then click here now to schedule a time to talk to me about diving deeper into these revelations and what it really means to be living in YOUR body.

I guarantee you that you will walk away feeling empowered to choose the way forward for you that feels right in your whole body and you will strengthen your relationship with the one person that matters most in your life—YOU!

Should I make the 10 paradigms into a video series on Instagram/Facebook?  Let me know in the comments below!

Till next time….Sparkle on!

Tips to help kids eat healthy

I have two small boys, 5 and 2 and they have many food allergies, which is a challenge in itself.  But trying to get them to eat healthy is beyond frustrating and challenge!

Anyone else struggle with getting their kids to eat healthy?

Great this is for you!

My kids live on chicken nuggets, tater tots, pasta, and taco bowls.  They’ll eat fruit but veggies are out of the question unless I force them to eat them so they can have dessert…ugh!

This is frustrating for any mom but being a health coach (yes! it’s official…I’ll be writing more about that later) brings on a whole new level of frustrating.  Like I know how to do this but why aren’t they following along.  Um, because they’re 5 and 2.

I want to share something that happened this weekend, that made me step back and say, of course this is what I need to do not force food on them.  I hope it helps you as well with your kiddos.

Since doing Whole 30 a week ago, I’ve been cooking a lot more, prepping meal after meal to stay on top of things.  My youngest has been really interested in what I’m doing in the kitchen.  As I cook over the stove, he keeps saying, “pick me up. Pick me up.”

So I do and  he is fascinated by the food cooking.  He loves it. So the other day I let both my boys help me cook and they loved it.

They weren’t ready to eat the healthy food but now at least I have hope that if I keep showing them what healthy food looks like, how to cook the food and add them to the fun, that just maybe they’ll start eating their vegetables.

The other thing I’m doing with my boys, is hiding veggies in their meals.  I made spaghetti squash with meat sauce last week and told a fib saying it was pasta.  They ate it…didn’t love it but they did eat it.  So that is a win in my book.

Kids follow by example, so the more you show how fun it is to eat healthy, the more they’ll want the healthy food.  So no more forcing (ok, maybe a little) and more showing for this mama.

So my tips are show your kids what healthy eating is, have them participate and maybe hid some veggies and fingers crossed their habits will change.

Till next time…Sparkle on!

6 Snacks on Whole 30 (yes, I know you aren’t suppose to have snacks but life happens)

Happy New Year!  My Whole 30 group is in prep mode and starts Monday.  I am so excited about doing this program that I have been doing a modified version of Whole 30 all week and I already feel better!

Whole 30 is based on only having 3 meals a day because if you are eating the way the program is laid out, you will be satisfied and not hungry till it’s time for your next meal.

But let’s be real….life happens!

You take an intense spin class and are starving.

You are traveling for work and running from meeting to meeting with little time to eat.

You are running the kids around before you realize you haven’t eaten anything.

Do you feel me?

If any of these happen to you when you are trying to eat healthy, it’s a good chance you raise the white flag and eat something not on the plan or binge.  So, let’s prevent that from happening….because 2018 is YOUR year!

I’m here to tell you, it’s okay to eat a snack in situations like those above, even on Whole 30!

I put together a list of snacks that are Whole 30 approved and will help you with the following when crazy happens:

  • Sustain your energy from meal to meal
  • Stabilize your blood sugar
  • Keep your mood steady and focus sharp

So what are these healthy and Whole 30 approved snacks? 

  • Nuts (except peanuts)—an excellent source of high protein:

Look for raw or dry roasted and stay away from nuts with additives like vegetable oil and salt as these can turn rancid if they sit in a bag in a store.

  • Fruit (in moderation.  If you already had fruit as part of your meals for the day, stay away from this as a snack as Whole 30 wants you to use fruit as a side not a main food)—packed with vitamins, minerals and antioxidants:

Look for organic fruit like bananas packed with potassium and oranges loaded with Vitamin C

  • Hard boiled eggs—high source of protein and will keep your blood sugars level:

Boil them the night before and throw a couple in your bag.

  • Energy bars—approved for Whole 30 are Rx Bars (except the ones with peanuts in them) and DNX Bars.

WARNING:  DO NOT use these to curb your sugar craving because you will not solve that issue after the 30 days if you do.  Only use these when you have an intense workout or really there are no other options to you.

  • Raw veggies—slices of raw veggies are loaded with vitamins and minerals:

Choose organic veggies where possible and cut the morning of to maintain their maximum nutrients instead of buying pre-cut slices in a bag.

  • Seeds—pumpkin seeds and sunflower seeds are high in sources of vegetable protein:

Look for raw seeds wherever possible. You can find them in the bulk food section.

Hope this helps!  If you want more info about how to eat healthier or to join our Whole 30 group, email me here!

Till next time…Sparkle on!

 

 

Why I’m doing Whole 30…Again (and how you can join me!)

Hope you had an amazing holiday and are getting ready to ring  in the New Year in the best possible way ever!

2017 was a year!  A year of growth, a year of self-care, a year of self-love and a year where the freaking baby weight started to finally shed and my injuries healed!

2018 I’m still figuring out what I want to do in this year.  But I do know I’m ready to detox my body and figure out what foods work best for me and what foods do NOT!  As well as crank my fitness up a notch now that I’m getting stronger with every workout.

I’ve decided to do Whole 30….again.  I did it a few years ago with a group on Facebook (which I want to do this time around because I need the support- keep reading for dets on how to join), and the results of my energy, weight loss and overall health were great.

I’ve let myself go in regards to eating, which isn’t a bad thing.  I am more kind to myself on the foods I eat and I don’t call certain foods bad or good, which is huge when you have been so focused on what foods you can eat to look a certain way.  Instead I practice mindful eating, which I’ve discussed in this blog before.

So, why am I doing this again?  I really want to see the foods that affect my energy level, my digestion and the ones that make me feel good so I can live the healthiest possible to my needs.

Whole 30 is an elimination diet that you do for 30 days and then you reintroduce foods slowly to see what affects you and how much of that food affects you.  For me it’s a reset.

So, I’d LOVE for you to join me on this journey.  We’ll start Monday, 1/8 and there will be a private FB group for us to share recipes, vent about how much it sucks at the beginning but also to share our successes and to keep us accountable.  I’ll also be incorporating all I’ve learned in my health coaching certification so YOU can take those tools + Whole 30 leanings and make a lifestyle change for good.

Is this for you? If you answered yes to any of the following questions, it might be the perfect time to try Whole 30 with us:

  • Do you get bloated after eating?
  • Do you tend to gain weight easily especially in your belly?
  • Do you have extra pounds that won’t come off with diet and exercise?
  • Do you have headaches more than occasionally?
  • Do you frequently belch or feel gassy or gurgling in your belly?
  • Do you tend to feel lethargic during the day?
  • Do you have cravings for sugar or starchy foods?
  • Do you experience mood swings or anxiety?
  • Do you have difficulty focusing or experience foggy brain?
  • Do you have allergies or hayfever?
  • Do you experience pain, muscle achiness, or stiffness in your joints?
  • Do you feel addicted to foods that you know aren’t good for you… and
    yet you can’t stop?
  • Do you feel anxious, upset, nervous, or downright cranky?

Are you in?

AWESOME and thank you because like I said before…I need all the support I can get!  Plus this will make it more fun!

Here’s what you need to do:  Email me and let me know you are in for 1/8 and send me your Facebook name so I can add you to the private group.  Have friends who want to join, send them my way and I’ll add them as well.

So excited to kick the new year off right!

Till next time….Sparkle on!

How to Keep Your Eating on Point During the Holidays

I was struggling with what to write about for this week’s blog.  I didn’t want to do the typical holiday survival post.  I wanted to write about something that was easy for you guys to do during this crazy time of year and not feel like another thing to do.

I thought about this for awhile and nothing was calling to me.  And then I started scrolling through my old blog posts and it hit me!

Mindful eating!

Yes, I’ve blogged about this before but why not revive it and relate it to the holidays.  The best part about this is there is NO stress!  And you can eat all the things you love during this time of year without the guilt, bloat and weight gain!

So what is mindful eating?

Mindful eating is when you take the time to honor the food you are about to eat.  Preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.

It means really being present to enjoy eating your meal without rushing or multitasking at the same time.

I know…rushing and multitasking are the what it’s about right now.

Don’t worry I got you covered….keep reading!

Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”

I have found and my clients have found that eating mindfully helps to:

  • Sense intuitively when you are full
  • Gain way more satisfaction from eating
  • Develop a healthy relationship with food
  • See food as medicine
  • Discover new tastes and textures
  • Improve digestion (less gas and bloating)
  • Regulate bowel movement
  • Discover food sensitivities
  • Create healthy habits that enliven you

Will mindful eating work for you during the holidays?

Glad you asked! Mindful eating will definitely work for you, if you answer “YES” to any of these symptoms:

  • You get bloated after eating
  • You scoff down your food like there is no tomorrow
  • You eat just to feel full not to enjoy the tastes
  • You eat to numb out
  • You want to learn to enjoy healthy food
  • You feel bloated easily
  • You gain weight easily
  • You crave sugar or starchy foods
  • You have difficulty focusing or foggy brain
  • You feel lethargic after eating
  • You have allergies or hay fever
  • You feel addicted to eating foods that aren’t healthy for you but you can’t stop
  • You tend to gain weight easily, especially in your belly
  • You have extra pounds that won’t come off with diet and exercise

How do I incorporate mindful eating into my day?

During this time of year, really enjoy the foods you are eating and SLOW down.  I find asking myself questions before I eat something helps a ton.  Here are some questions you can ask yourself when you are at a party, eating with the family or just having lunch at your desk:

  • Do I really want this ___________ (desert, drink, side, etc)?
  • Is this going to make me bloated or feel sick after eating it?
  • Do I really need seconds?
  • Do I really want the signature cocktail or do I want something else?
  • Do I need the bread in the bread basket?
  • What do I really want to indulge in and how can I balance my meal around that?

Need more guidance?

Remember my discovery sessions are still going on at no cost!!!!  So feel free to sign up here and we’ll figure out a time to talk through how to be more mindful while you eat.

During this session we’ll discover what triggers you to overeat or not pay attention to what you are eating.  Then I’ll lead you through a step-by-step process to learn how to eat mindfully and to learn what to eat for your unique body type.

I’ll help you understand what’s blocking you from eating mindfully and I’ll show you how to get started.

Let me know if this was helpful and what else you’d like to see on the blog.

Till next time…Sparkle on!