Over the last 10 weeks I have been working with 2 clients individually. I think it’s important to share the success they have each had in their own way. I am so proud of them! They have not lost a ton of weight, however they are consistently losing. To me slow and steady is key for LONG TERM weight loss, which we should all be striving for. My clients, like most of us have gone through various weight loss programs. Almost anyone can be disciplined  for a short period time, however then revert back to old habits. Most of these programs usually give you a list of foods you are “allowed” or not allowed to eat. So we lose weight but gain it back.

My clients are learning how to make the right choices 85%of the time. They are still enjoying some of their favorite foods and not feeling deprived. They are creating new habits they can sustain for the rest of their life. They have increased energy and feel good about themselves. They are also identifying how to deal with emotional eating.


1. They don’t become discouraged & know that  life goes on: we all have our days or weekends where we eat pizza, have a couple of drinks, and finish it off with ice cream. That’s ok, there will always be parties, picnics, birthday parties, and BBQ’s. This is when we move forward and get back on track the next day!

2. They are building confidence in themselves: believe it or not, it takes a lot of self confidence to stay motivated and not giving up. They are slowly breaking old habits and building confidence that they can do this!

3. Set up healthy habits: they are making exercise a priority and substituting healthier alternatives. Of course they have had to make some changes in their schedule. You will not see changes without making changes!

As their health coach, I am so proud of how hard they are working!

Peanut butter cheesecake-with almond flour crust


This has not added sugar , it’s rich though!


  • 2 tablespoons of melted butter
  • 1 ½ cups of almond flour
  • 1 tsp vanilla
  • Note- you can add 2 whole crushed graham crackers to the crust mixture


  • 6 oz cream cheese-softened
  • 1 cup peanut butter or almond butter
  • 1 cup whipping cream-already whipped
  • 2 tsp vanilla
  • Mini chocolate chips-optional


  1. For crust- combine melted butter and almond flour. Press into parchment paper lined  pie plate or 8×8 baking dish. You will probably have to add water slowly to moisten the crust. Bake at 350 for 10 minutes  and let cool.
  2. In a medium bowl, beat whipping cream and set aside.
  3. In a separate bowl, beat cream cheese, peanut butter, vanilla until blended.
  4. Add whipped cream to cream cheese mixture and combine.
  5. Pour into cooled crust. Top with mini chips!

Chocolate pudding(healthy)


I finally found a healthier alternative to chocolate pudding!


  • 2 cups of almond milk
  • 1 tablespoon of coconut flour- can substitute arrowroot or cornstarch
  • ¼ cup dark chocolate pieces or chunks
  • 1-2 tsp of honey or sweetener
  • 2 tsp vanilla
  • 1 tablespoon unflavored gelatin
  • 1 tsp almond extract-optional
  • 1 tablespoon protein powder-optional


  1. In a medium saucepan, heat milk and coconut flour. It should be hot enough to dissolve the gelatin but not boiling.
  2. Add chocolate and continue to whisk until chocolate is melted.
  3. Add the gelatin slowly while stirring.
  4. Remove from heat and add vanilla and almond extracts.
  5. Store in fridge. It will set in a couple of hours.



One of the most important questions to ask yourself when want to lose weight is “how committed am I?” Most of my clients want fast results, however sometimes we don’t want to put a lot of effort into it. Most are looking for a “quick fix”. We can’t expect results if we’re not mentally and physically committed to make changes.

What I learned about commitment:


  1. You will be out of your comfort zone. We often eat for comfort or emotional reasons. A lot of us know WHAT we have to do. However, we are trained to eat certain foods that give us satisfaction and make us feel good momentarily. Our bodies don’t necessarily like change. When we choose veggies over cookies we don’t have the same positive euphoria feelings. Then we want to give up! You have to get past this “ feel good detox” and keep going!

2. Stop making food your reward. Don’t make ice cream your goal for weight loss. I encourage clients to “indulge” once in a while with their favorite foods but not as  reward for eating healthy.

3.Have a plan for AFTER you reach your weight loss goal. When are first motivated to start losing weight we think how great we will look and feel. Nobody ever thinks about what they will do after they lose the weight. We think once we lose the weight it will be easy to maintain it, then give ourselves some slack. Often we end up back where we started.

We have to mentally prepare for what is going to happen after you lose weight. What is your plan moving forward?

Once we reach our goal we tend to fall back into the same old habits. That’s why short term weight loss programs don’t work!

My goal is to teach clients how to eat for life-even to maintain weight loss. It’s important not to deprive yourself throughout your journey.

chocolate cupcakes -with almond flour


I had a couple of clients this week with birthdays so I shared some healthier  ( of course) cupcakes with them. You can substitute another sweetener of your choice.


  • 1 ½ cups of almond flour
  • ¼ cup cocoa powder or a combination of chocolate protein powder
  • 1 tsp baking powder
  • 3 tablespoons of honey or maple syrup
  • ¼ cup coconut oil
  • 1 tablespoon butter-optional
  • Almond milk, coconut milk or water to thin for consistency
  • 2 eggs
  • 2 tsp vanilla
  • 2 tsp almond extract
  • Mini chocolate chips-optional


  1. Preheat your oven to 325 degrees. Prepare cupcake pan with liners or spray muffin tins.
  2. Combine almond flour, cocoa powder, protein powder, and baking powder in a mixing bowl.
  3. Add sweetener, oil, butter, eggs, extracts and milk, mix well.
  4. Fill cupcake liners ¾ of the way. Bake about 25 minutes.
  5. Top with whip cream!

Eat this, not that…healthier alternatives


Try swapping out some healthier every day staples with these…

Instead of rice …RICED CAULIFLOWER

A whole bag riced cauliflower= 15 carbs, 6 sugars, and 6 grams of protein

1 cup of rice= 44 carbs, .6 grams of fiber


Instead of potato chips…PARSNIP CHIPS

For 12 parsnip chips ( 1oz)=3 carbs, 1 gram of sugar

Regular potato chips 14 chips (1 oz)=15 carbs


Instead of a tortilla wrap…GEM CARROT WRAPS

Carrot wrap= 6 carbs and 3 sugars

10 inch White wrap= 35 carbs


Instead of pasta…PASTA ZERO

⅔ cup pasta zero= 4 carbs

1 cup white pasta= 43 carbs

Salmon burgers ( or tuna)


You can use tuna or salmon for these. I topped them guacamole and wasabi mayo! They are also good in a carrot wrap.


  • 2 cans of alaskan wild salmon or tuna
  • ¼ cup almond flour – can use bread crumbs if you prefer
  • 2 eggs or 1 egg and tablespoon of ground flaxseed soaked in 2 tablespoons of water
  • 1 tsp garlic powder
  • ½ small onion-finely diced
  • 1 tsp dijon mustard
  • Oil for pan
  • Parsley and cilantro-optional


  1. Combine salmon, flour, eggs, garlic, onion, and mustard in a bowl.
  2. Heat oil in a large skillet, use a ¼ cup measuring cup to scoop patties onto pan. Cook about 3-4 minutes each side.
  3. Top with mayo, mustard, or guacamole.

Coconut “oatmeal” with coconut flour


This recipe doesn’t actually contain any oats, however it is “oatmeal like”. You can enjoy it warm or cold, which I actually prefer. You can add what ever toppings you like.


  • 4 tablespoons of coconut flour
  • 2 tablespoons of shredded unsweetened coconut
  • ¾ cup almond or coconut milk
  • 1 tablespoon ground flaxseed
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • ½ tsp almond extract-optional
  • Chopped almonds or walnuts, berries for topping

*Can add honey or maple syrup if necessary


  1. Heat milk, coconut flour, and shredded coconut in a sauce pan. Whisk until it comes to a boil, will be thicker.
  2. Remove from heat. Add vanilla, almond extract, flaxseed, & cinnamon.
  3. Top with berries and add chopped nuts.
  4. Heat and enjoy or store in a jar overnight. Enjoy cold.

Chicken salad with wasabi mayo cole slaw


I love chicken salad and especially like it with a crunch.  I added red peppers and cabbage and put it on a bed of lettuce.


  • 2-3 chicken breast cut into pieces
  • 1 cup white and purple cabbage
  • 1 cup spinach
  • 2 tablespoons mayo
  • 3 tablespoons of wasabi mayo( can use all regular if you prefer)
  • Tablespoon of oil of choice- to cook chicken
  • Optional ingredients: cottage cheese, tart cherries, balsamic dressing or apple cider vinegar


  1. Heat oil in a pan and cook chicken pieces. Transfer to a bowl and let cool.
  2. For cole slaw, combine cabbage and wasabi mayo,( I added a tsp of Italian dressing)
  3. Add 2 tablespoons mayo to chicken and stir. Add chicken to cole slaw and put on top of some spinach. You can stir in some cottage cheese, tart cherries, apple cider vinegar or what ever else you might enjoy!

Chicken and broccoli stuffed spaghetti squash



  • 1 large spaghetti squash
  • 2-3 chicken breasts
  • 3 cups of broccoli
  • For sauce- ¼-½ cup enchilada sauce or hot sauce
  • 3 tablespoons of ranch seasoning


  1. Preheat oven to 400 degrees. Cut squash length wise and scoop out seeds. Note- I microwave mine for about 2-3 minutes to soften to make it easier to cut.
  2. Spray 9×13 baking dish and place each half of squash face down.
  3. Cook for about 30 minutes or until pulls it apart easily, like spaghetti strands.
  4. Meanwhile, cut chicken breast into chunks. Sautee in skillet until no longer pink.
  5. Add  the sauce,  broccoli, and ranch seasoning.
  6. When squash is cool, scoop into baking dish and add chicken and broccoli.
  7. Bake for another 15 minutes. Sprinkle with shredded mozzarella or parmesan.