Posted in Body Positive, Health, Health Coach, Mindful Eating, Nutrition, Weight Loss, Wellness

What Am I Really Hungry For?


The first step to reaching our ideal weight is to find out WHY we eat when we’re not hungry. Being MINDFUL will do this. I know this is going to sound weird, but besides shedding pounds, we will learn so much about what is going on inside our heads and hearts. Next time you are headed to the refrigerator and realize that you are not hungry but really, really  want to gorge on those last six brownies topped with dark chocolate chips (my fav), HALT and ask yourself, what is going on with me? Why do I want to eat?

Much of the time what leads to overeating is not dealing with what bothers us. It could be stress at work, or the cute guy from the coffee shop who didn’t call or perhaps your  children’s rebellious behavior. Maybe the reason for eating is as simple as boredom, and reaching for tasty treats offers an exciting solution (at least for our taste buds).

However, at best it is a temporary high to fill a void. Shortly after, the same feelings pop up, with the addition of a  bloated pang of guilt. If you are hungry, eat, but make it special. Put it on a pretty dish, then really pay attention to what you are putting into your mouth. Eat without distractions around you — no cell phone, no TV, no computer, no books, no newspaper. MINDFUL eating is learning to use all your senses to get the most out food. Smell the food. Look at the colors of food. Think of where it came from. Think about how it feels on your lips and in your mouth. Savor the food’s taste, and chew deliberately.

Our lives are all super busy, but how about starting to PRACTICE mindful eating a little each day? Starting today, let’s listen to our bodies’ wisdom, instead of ignoring what we really need and stuffing our not-so-good feelings in that old ragged Gucci purse far back in the closet. Sometimes, things may get blown out of proportion, but being in tuned with our eating habits and what is going on with our hearts helps both our well-being and our waistline. Instead, Journal it out, give yourself a manicure, ring a old friend, go for a walk, work on that neglected project, pray, etc. Simply say: I am not going to let this baloney bother me! Most of all do not stuff it. When we face our troubling situations, we become stronger and satisfied.

Comments? thoughts?

I would love to share more, so click for MINDFUL eating inspiration, to get a free discovery session, and/or join free workshops.


Posted in Body Positive, Health, Health Coach, Mindful Eating, Nutrition, Weight Loss, Wellness

Challenge Monday

Portion Control Challenge:
Portion control is one of the BIGGEST contributing factors when it comes to reaching your goals. Too much of anything is not a good thing.

Watching your portion size can absolutely mean the difference between success and failure in any weight loss or fitness journey.

It’s a lot easier than you think! A lot of it comes down to what’s right in front of you when you sit down to eat!

Researchers in Australia studied 100 adults in a portion control study. After educating the participants on “eating slowly” and eating only until they were full, the researchers gave one group a 600-gram portion of macaroni and tomato sauce and the other group 350 grams of the exact same meal. “Overall, the large-portion participants ate 34 percent more food than those given the smaller helping.” This goes to show that even if you’re educated and know how to eat slowly, most people will eat what’s right in front of them! So the key here is to be mindful of what you put on your plate.

Check out these tips for portion control…

  • Be mindful of what the actual serving sizes are for what you’re eating
  • Measure and weigh your food until you have a solid idea of what a true portion looks like
  • Use a smaller plate for your food or put less on a larger plate!
  • Practice eating slowly and listening to your body
  • Eat until you’re about 80% full

Follow this link for help with the portion control and size guide:

Your challenge this week is to pay close attention to your portion sizes and to focus on eating a little bit slower!

Are you up for the challenge this week!? Let me know in a comment below with your commitment!

Check out to learn more.

Posted in Uncategorized

Red, White, & Blue Smoothie


My Memorial Day mornings smoothie.

I will be working on this day of showing the men and women who have given their lives in active military service to protect our safety and freedom. So to be productive, it is probably best I don’t honor them with a beer or glass of wine. Instead, I decided to show my gratefulness to live in a country where we have freedom and possibility, by mixing up this delicious Red, White, and Blue green Smoothie in my blender.

This serves 2. Cut recipe in half to serve 1.

2 cups fresh Kale or spinach
2 cups coconut milk (or which ever milk you prefer. Organic, Almond, Rice…)
1 cup blueberries
1/2 cup raspberries
1/2 cup strawberries
maybe a few blackberries (I had I few that I didn’t want to go to waste)
1 medium banana
1 tbsp chia seeds

No matter how you are celebrating today, I would love to know in the comments below.

P.S. Try not to make me too jealous. :)) LOL

Posted in Healthy Self Image, Positive Thinking, Self Image

Smile. It Looks Good On You

ImageThink about when you are having a happy day… don’t you feel it through your whole body? The upshot of this makes you glow and produces better choices for your mind, body, soul, and even the people around you. Imagine having a bunch of positive thoughts throughout the day, week, month, and so on… A healthier, hot, happier you! Guaranteed!

Write down affirmations and/or everything you like about you, your job, your family, hobbies, etc. Anything that comes to mind which makes you twinkle. Keep it in your pocket, tape it to your computer, or anywhere that you think of for easy accessibility. Read it a few times a day. I place them in my pocket or tape them to my car dashboard because my job keeps me mobile. Continue writing, editing and placing it in your spot each day, until it becomes your natural way of thinking.                                                                                                                                                                                            If there is something that you deal with daily that irks you, try to think of what the circumstances silver lining can be. Write it down. A good example is, my boss is moody, but my job gives me freedom to be creative and learn more until it’s time to move on. Or maybe you are going through a rough time… For instance, it really hurts when a romantic relationship ends, but if it didn’t we wouldn’t have found better significant others. Or… Quite a few years ago, I was dating Matt, (names have been changed :)) a charming guy, but the relationship was rocky. If it wasn’t for that connection, I most likely would not have met his roommate, Cara, who has now been one of my adored best friends and confident for 20 years.

One small positive thought can change your whole day. Here’s one for you…

Your smile is radiance and will make another’s day.

Tell me in the comments below what is your positive thought?

xo, L

Posted in Uncategorized

The Best Oatmeal I’ve Ever Had


If I knew this was so easy and tasty, I would have been doing this years ago. I am not kidding this tastes way better than the packaged stuff. It has the right amount of pleasant sweetness. Unlike the packaged oatmeal it does not leave a heavy laden coat of sugar that sticks to your tongue. And the fresh ingredients are filling, satisfying and energizing.

I took:

  • 1/4 cup of Organic Rolled Oats, Plain
  • 1 Tablespoon Raw Honey
  • 1 Tablespoon Chia Seeds
  • A heavy Tablespoon of Walnuts
  • A third of a Granny Smith Apple

I, of course placed the oatmeal in the bowl, sprinkled in the chia seeds. Then I chopped up the walnuts and the apple and added them to the bowl. Poured in about 3/4 cups of water and heated it in the microwave for a minute and a half. After it was cooked I drizzled the honey on top.

These are my favorite ingredients for this, but you can play around with other fine foods, like berries, pecans, etc., would do fine. Maybe you like flaxseed or sunflower seeds better. Sweeteners, like coconut sugar, or agave nectar would also be a nice touch. And you can play around with the measurements.

Please comment below and tell me what do you think you would put in your oatmeal creation?


Posted in Clean Eating, Health, Nutrition

Seriously, What Is Clean Eating


It seems the last month all I keep hearing and reading is, “I ate a clean lunch”, “There is only clean food in my house”, etc. but no one explains it well. Some say they eat only a few ingredients, organic, or not eating anything from a box.

The nitty-gritty is eating “clean” is choosing to eliminate all processed foods and extra additives, artificial flavorings, artificial colorings, sugar substitutes from their everyday eating.  Basically, you are choosing to eat food that has not been messed around with. Eat whole, unrefined foods as close to their natural state that can be purchased. Some of these things can come in a box. Wellness Today says, “Simply put, whole foods, which can include dairy, soy, and gluten, prepared with few added ingredients and very little processing”.