Focus on weight-loss and you'll yo-yo diet for the rest of your life. Focus on your HEALTH and VITALITY and you'll lose weight without effort and arrive at your "natural set weight" in no time!

Over these past few weeks, I've been working one-on-one with some AMAZING women! In a matter of a week, after conducting a simple food experiment, adding in hydration and some vital nutrients, the feedback I get is quite amazing!

• "I can't believe how delicious this is"
• "I no longer think about food"
• I'm not snacking anymore!"
• I know you told me NOT to get on the scale, but.....I lost 10lbs in 4 weeks"
• "My headaches are gone"
• " My neck is no longer stiff"
• "I no longer hit snooze 3 times"
• "My pants are looser"
• "I can't believe I'm eating like this and losing"

Please keep sending me your happy texts, they make MY day-more importantly I'm elated to support and educate my clients to become 100% liberated with food again, teaching them how to rewrite their own personal food story and ditch the dietary dogma that they've adopted over the years.

What's dietary dogma? You know, that food noise that the media and different foundations/organizations create to make boat loads of money at your expense.

I just love these satisfying, nutrient dense muffins that pack a ton of plant based protein with a touch of natural sweetness! The perfect afternoon snack or treat to brighten your day while keeping cravings at bay.

Best part is they are a vegan treat, which is a nice departure sometimes from traditional paleo baked goods and perfect for those with egg sensitivities.

Diets mean deprivation. Living a healthy lifestyle is all about checks and balances each and every day, for the rest of your life!

What is secret to fit cheats?

There are 2 simple rules to follow:

1. Keep it clean with quality control. The secret to eating decadent and dreamy treats is to make them yourself! Knowing what is in your food is key! All packaged and pre-boxed mixes and treats are made with PRO inflammatory ingredients such as refined flour, vegetable oils, processed sugar, chemicals, stabilizers and trans-fats to name a few! The body has NO idea what these foods are nor can it utilize them as a source of nourishment. As a result, insulin rises, belly fat is stored, joints ache, muscles hurt, cells age, skin becomes wrinkled, the brain and the body becomes inflamed and you just become ADDICTED! It's a viscous cycle.

2. Enjoy your treats throughout your week 10%-20% of the time. Eat clean 80%-90% of the time and enjoy these indulgences in reasonable portions during your week. Let's be honest though, a daily movement practice needs to be in place in order for this to work and have NO impact on your results. What is daily movement? Moving your body daily in some way shape or form that you ENJOY! Walking, yoga, strength classes, tennis, dancing, hiking, jumping rope etc. Combine this with 3 strength sessions weekly, and you'll have a metabolism that purrs like a kitten. It's really that simple.

These delicious, no bake treats are the perfect way to boost magnesium levels, one of the physiological reasons we crave chocolate. They are rich in healthy fats, antioxidants and iron and the perfect way to satisfy a craving, without the added guilt!

INGREDIENTS

1 cup macadamia nuts

¾ cup packed Medjool dates, pitted

¼ cup unsweetened cocoa powder or raw cacao powder

1 drop orange vitality essential oil OR 1 Tablespoon of Orange zest

Pinch of sea salt

Cocoa powder or raw cacao powder for dusting

METHOD

Place all ingredients in a food processor. Combine until a dough forms. Using a 1/2 tablespoon serving, roll dough into a ball and dredge in cacao. Place in the refrigerator to firm up for about 15-20 minutes. Enjoy!

We love Halloween and all things fall!

Pumpkins, apple cider from Banard's Orchard, colorful leaves and crisp autumn nights! Halloween also officially marks the kick-off to sugar season too-with the holidays arriving a few short weeks later, I'd like to offer some practical tips and strategies to keep you and your family from getting a bad case of the "sugar blues" this holiday season!

First off, sugar doesn't just make us fat, it's more complex than that-it ignites a host of health concerns that have a cascading effect on your immune and hormonal systems.

Some of the harmful effects of sugar include:

• it suppresses your immune system, making you susceptible to colds and the flu
• it drives inflammation in the body and one of the root causes of joint and muscular pain
• it can exacerbate, even cause depression
• it accelerates aging, yes ladies it promotes wrinkles!

Do you have a huge appetite in the morning?

I don't have a huge appetite in the morning. This is partly because the meal I consumed the evening prior balanced my hormones. It always includes a clean protein, non starchy vegetables and healthy fats. This food combination combined with a great night sleep, allows the body to ease into the morning without extreme hunger.

That said, we are all unique and have different bio-chemical needs that can influence how we start our day.

For me, my body thrives on something lighter like a smoothie or a piece of fruit paired with some raw nuts. On busier days, when I'm unable to eat lunch until late afternoon, I'll power up with a couple of eggs, sauteed greens in coconut oil and avocado to keep me satisfied longer.

Listen To Your Body

Your body is constantly sending you little messages, however we often ignore them. For example, if you are hungry an hour or two after your breakfast, this is an opportunity to examine your meal.

Perhaps you didn't eat enough protein or healthy fat? Did you consume too much fruit? Maybe you didn't have enough fiber or too much natural sugar?

When I start working with new clients they are often shocked when I tell them that they don't have to give up their treats while sacrificing their health or waistline. Treats are encouraged and compliment a healthy lifestyle.

That said, there are THREE rules to treating yourself to a treat!

• A healthy diet consists of eating whole foods 90% of the time and indulging in holistic treats the remaining 10%. If you stick to this guideline, you can have your kale, wine and dark chocolate too.
• You MUST prepare your treats from scratch and use clean ingredients that the body can recognize, digest and assimilate. Your body isn't a fan of white sugar, industrial seed oils and white flour. These are high inflammatory foods that drive inflammation, disease and weight gain.Sorry, no more grocery store doughnuts-just make them yourselves.
• Don't skip or deprive yourself of treats because this will lead to a binge or disordered eating. The key is to consume a whole foods diet 90% of the time and plan accordingly for those times when you want to indulge.

CHOCOLATE COVERED APPLE NACHOS

This is a simple, clean treat that is high in magnesium, iron and healthy fats. The raw cacao is rich in antioxidants which slow down cellular ageing and the fiber from the apple will satisfy you, while providing you with a touch of sweetness.