spring cleaning | about elimination
No, don’t worry, we’re not talking about that kind of elimination again. (Although, you know, as the book says, everybody poops.) Today, though, we’re taking this quarter’s spring cleaning series back…
No, don’t worry, we’re not talking about that kind of elimination again. (Although, you know, as the book says, everybody poops.) Today, though, we’re taking this quarter’s spring cleaning series back…
During the first quarter of 2023, the theme was Back to Basics. This quarter, it’s all about Spring Cleaning. And we’re going to start by talking about how to cleanse…
Help! I’ve been put on a restricted diet! What do I eat? As I’ve mentioned before, my work in nutrition services at the local medical center provides plenty of food…
What is nutrient density? It’s a measurement of how nourishing a food is (or isn’t). March is National Nutrition Month, and so our Back to Basics theme continues with a…
What do I mean by “macronutrients cocktail?” I’m not talking about the ratio of gin to vermouth or cream and sugar to coffee. March is National Nutrition Month, and so…
It’s National Nutrition Month! What do you mean you don’t celebrate it? Our first quarter Back to Basics theme continues with a deeper dive into secondary foods nutrition—the value of…
Earlier this month, we kicked off the “Back to Basics” series, digging into my principles of healthy eating. If you recall, my five principles are as follows—we’re leaving the first…
Earlier this month, we kicked off the “Back to Basics” series. This week, we’re taking on my third food rule: portion moderation. If you recall, my “food rules” are as…
Cook from scratch?!? But that’s so much work…. Last week, we kicked off the “Back to Basics” series by talking about whole foods and how as a health coach, I…
Welcome to 2023—and to a blog series I’m calling “Back to Basics.” So this month, January 2023, we’ll be going back to two questions: What are the basics of healthful…
Here’s a great way to think about making the better choice most of the time: don’t make the choice! The Integrative Nutrition® principle of “crowding out” is sort of like…
As with “meal plan,” the words “portion control” can strike panic in anyone on a health journey. It brings up visions of weighing and measuring every BLT (bite-lick-taste) that goes…
Happy Springgg! Let’s talk about veggies. How are you doing with our Baby Steps to Health challenge? If you’re just tuning in, you can find the first three challenges here:…
Hey hey—it’s already March?!? Before we dig into DGLS and PFCs, how are you doing with our Baby Steps to Health challenge? If you’re just tuning in, you can find…
It seems that winter has finally arrived in Michigan, and on my 57th birthday, we had a gorgeous, cold, snowy day with a few moments where the sun peeked through…
Yes, hydrate: this is step one in our Baby Steps to Health series for 2022. It may sound overly simple—bear with me. My daughter and I have a saying, “Hydrate…
[W]e’ve lost ground in other [health] areas, and a lot of them are a function of the fact that we don’t have a very healthy lifestyle in our nation. Particularly…
Yeah, yeah. I know: it’s pumpkin spice season. Pumpkin everything season: seriously, when did Halloween decorations start appearing before the first day of school?!? But I’d like to put in…
For some reason, when my kids were little, they invented a kohlrabi monster, who lived in the (then unfinished) basement of our house. It did have the effect of keeping…
I suspect that there will be a lot of lessons learned from the Covid-19 pandemic, and as a health coach, I’m hoping that one of them will be that we…
What has the pandemic made possible? was the question I raised in last week’s blog post, and this week I’ve been paying attention to just that—from the halls of government…
As you well know if you’ve been with me for a while, I’m a big language buff. And so I was tickled to see this article on the term “value…
What else to write about around Valentine’s Day but chocolate?!? (Fun fact: one of my most popular posts, also appropriate for this time of year is Because taxes. (And because…
This website’s blog page holds more than 300 posts: that’s a lot of writing about nutrition and health. And most of the posts boil down to a few basic Integrative…
does your kitchen feel overwhelming? Looking to improve your health this year? Feel like you need to shift your eating style? Not sure what and how you “should” be eating?…
Issues of race and ethnicity have been swirling around in my head this week because they’ve popped up in a few places over the past week: In my reading, I’m…
I’m on vacation this week, trying to practice what I preach and keep boundaries around my family time, so no musings for you this week! Instead, just a quick reminder…
Have you been fortunate to catch a glimpse of the moon these last two nights? She was so full and bright, I didn’t need a flashlight for the early morning…
As a health coach, I’m often asked to weigh in (hahaha) on what is the best way to eat: Keto? Paleo? Vegetarian? Vegan? High carb? Low carb? Zero carb? High…
To everything there is a season…. Some of you might know where in the Bible that line comes from. And I know at least half of you went there: turn,…
As summer winds down, I’ve been thinking a lot about how the recent changes in our family life are playing out in the kitchen. My daughter spent her first summer…
When my husband took his job at University of Michigan, we had just bought a house in Southern California—and I mean that literally: the morning of the day he found…
I’ve been intrigued by Traditional Chinese Medicine ever since college, when I was a Chinese major (yup, that really was my first field of study!), and I’ve always wanted to…
From the moment I read one of her blog posts, I just knew that Tania had to be the first person to do a Q+A in the (Sorta) Secret Sisterhood…
Spring is here—which in Michigan means the temperature still dips below 40ºF and yet the upper limits (in the 60s) are starting to show up more often than the dips….
Have you ever changed your name? My friend Audrey, a business coach for women entrepreneurs, has a podcast called Women Are the Journey, on which she talks to women about…
One of the principles of Integrative Nutrition® is the idea of bioindividuality: what is healthy for one person may be toxic to another, whether we’re talking about secondary foods (what…
In the months leading up to and following the 2016 election, I stopped reading and listening to the news and I purged my social media channels. That doesn’t mean I…
Helllp! I seem to have fallen into a Netflix trap, one that features crime dramas from the UK: first there was Shetland, then there was Hinterland, then Broadchurch, and now…
If you’ve followed me for a while, you’ve probably come across my Kale + Kryptonite exercise, which is a tool I use with my clients to help them assess the…
Spring has sprung, the grass is riz…. My father used to recite the poem every year around this time. In Michigan, it’s still blustery, and the the grass is not…
I recently had a conversation with some much younger friends who were talking about what they see as one of the problems their generation faces: too many choices. Yes, this…
what’s for dinner, mom? For a working woman, that one innocent question at the end of the day can cause a lot of stress. (Yes, yes, I know men cook,…
Every month in the (Sorta) Secret Sisterhood online community, I get to record a Q+A with an expert in her field—most often a health practitioner who works with women in…
I recently conducted a survey of my virtual community to learn more about you, and one of the requests that came up most frequently in response to my question about…
‘Fess up: did you binge watch the first season of Tidying Up with Marie Kondo on Netflix? Because yeah, I did. And I read the book in 2015. I saw…
This month, I’m taking a look in the rearview mirror at 2018 and a peek ahead at the road ahead in 2019. I invite you to hop in and take…
If your mind immediately filled in that blank with “and see what’s on the slab,” you’re proof that campy movies never die. THAT one has been entertaining college students since…
“I fed my sourdough this morning.” “What? What sourdough? Who’s got sourdough? I want some!” “Liza got it for me.” “Oh! That reminds me, Liza, can I get some more…
If you’re a working mom … ha, what is the opposite of an oxymoron? I mean, if an oxymoron is a figure of speech that combines two seemingly opposite ideas (living…
It’s Labor Day weekend, and we’ve made another circle around the sun: as hard as it is to believe, I have two sophomores now: one in high school, one in…
Like many health coaches, I offer a free initial consultation—I call mine a YOURstory session (like HIStory, but we live in a world where “gendering” has become a frowned-upon practice,…
“Self care” has become a real buzzword in the past decade—and it can include anything from an hour (or a day) at the spa to meditating to practicing yoga to…
When I was studying to become a health coach, one of my favorite lectures was titled, “Does Your Poop Float?” I wish I could remember the lecturer’s name, but it…
If you’ve followed me for a while, you know that in addition to being a health coach, I have a side hustle that used to be my full-time job and…
In response to my question about curve balls two weeks ago, Susan wrote, “I had pinching pain in my left hip which turned out to be early onset arthritis. At…
Sooo much wisdom (and a fair bit of humor!) in last week’s conversation on the blog in response to my question about what (if any) curve ball/s your body suddenly…
I recently had the honor of interviewing the lovely Dr. Fiona Lovely of the Not Your Mother’s Menopause podcast and Facebook community. We talked a lot about bringing peace to…
This is the third post in the SOUL food series—you can find the first one at SOUL food | Seasonal and the second at SOUL food | Organic. Integrative Nutrition®…
Join me Tuesday, January 16 at 5:30pm at Argus Farm Stop on Packard for a hands-on introduction to meal planning. Argus is a next-generation farmers’ market whose mission is to…
As I mentioned at the end of last year, my focus has been shifting from helping clients with their SOLE foods—the seasonal, organic, local, and ethical foods that I recommend…
Occasionally, I need to disappear from my health coaching practice due to the demands that my side hustle as a grants consultant places on my schedule. Late November and early…
My biz bestie, Holly Southerland of Waco Home Organizers, recently sent a note of encouragement to her email list about FOMO (fear of missing out) and doing a “digital detox”…
As I mentioned last week, explaining what I do as a health coach can be difficult: while the profession is certainly growing, it’s still an alien concept for many. I…
Have you downloaded the Fl!p Your K!tchen Thanksgiving 2017 recipe packet yet? If you have and you have questions about the recipes or the strategy that will help you cook…
Explaining what I do as a health coach can be difficult: while the profession is certainly growing, it’s still an alien concept for many. In my workshops, I often like…
This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on…
This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on…
This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on…
This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on…
Labor Day weekend has come to represent a lot more than just a moment to honor the labor movement in the United States, so much so that we don’t often…
Last week’s post on the podcasts I recommend generated quite a few replies, one of the more common being, “But what if I don’t listen to podcasts?” I don’t find…
A few weeks ago, I was tickled by a comic strip in The Guardian about “mental load.” Yes, it’s sexist, and it generalizes (a lot), and yet, based on the engagement a…
It’s a gray early Sunday morning in Ann Arbor—even I sleep in most Sundays (sometimes even as late as 7am 🙂 ), but today is my first 5K—nope, just walking—and…
Thanks to Helen Sanders of Health Ambition for this guest post! Helen is chief editor at HealthAmbition.com and says, “Established in 2012, Health Ambition has grown rapidly in recent years. Our goal…
Back in the 90s when I was working for a caterer in Boulder, CO, one of my coworkers also hailed from Vermont. The two of us would often talk about “back home.” Jordan,…
First of all, Happy Mother’s Day to everyone, because let’s be real—whether you’re female or male, whether you have borne children of your own or raised someone else’s or been part of a…
If you’ve ever tried to lose weight, you’ve probably heard that healthy, sustainable weight loss is not something that happens quickly; after all, you didn’t put on all those pounds overnight,…
Have you ever noticed how when you’re paying attention, you see “coincidences” everywhere? Last week, I had two acquaintances, both of whom have colored their hair for years, start conversations about…
When I was being certified as a health coach, I live-streamed the Institute for Integrative Nutrition’s live events, which are weekend long extravaganzas of top speakers from the world of health…
Are you… Overwhelmed by the clutter in your pantry, closet, or home office? Feeling like you don’t have time to take care of your home the way you want to? Busy taking…
One of the fundamental principles of Integrative Nutrition® health coaching is that we are not only nourished (or toxified) by the food we put in our mouths—our secondary foods; we are…
You can now order Fl!p Your K!tchen! More details about the book can be found on the blog. And check out this beautiful video created by Christian O’Grady and Victoria Zegler of…
This is the eleventh of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day…
I wrote this for a wonderful networking group I am privileged to belong to—if you’re an entrepreneur looking for a facilitated referral team, check out Caerusnet (and if there isn’t one…
do you need a new cooking/eating + life style? Have you decided (or have you been told) that you need to change your cooking + eating style – eat more…
Part of my Fl!p Your K!tchen™ system encourages you to minimize the amount of food wasted in your household. There are plenty of ways to “flip” your ingredients, but if they’ve…
Seventeen years ago, I spent Labor Day in labor: Happy 17th Birthday to my firstborn! This year, I’m spending Labor Day weekend on the final revision of Fl!p Your K!tchen. If my…
This is the ninth of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day…
I’ve extended the registration deadline for the Fall 2016 Supper + Support group coaching series to September 7, 2016. You can read about the series here: https://simply-healthcoaching.com/supper-support-fall-2016/ Questions? Please don’t hesitate…
Ever since we lived near (actually, right next door to!) the farmers’ market in Torrance, I’ve loved supporting local small farmers. Moving to Ann Arbor gave me the chance to…
This is the seventh of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day…
do you need to develop a new cooking + eating style? Have you decided (or have you been told) that you need to change your cooking + eating style – eat…
FL!P YOUR K!TCHEN How to cook 21 meals a week from scratch (without spending your life in the kitchen) Cookbook, cooking class, and time management tool all in one, Fl!p…
“It’s complicated….” Just about everything feels complicated these days, … and there’s a great excuse for not taking action, which causes us even more (di)stress. How to make life simple…
This is the fifth of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every day…
Mother’s Day is May 8 – and Mom doesn’t want more stuff she has to dust! Show your love by getting her a hands-on cooking class or sign her up for…
If you’ve ever been curious about what it’s like to work with a health coach, here’s an awesome peek into a (star) client’s side of the health coaching equation! I wasn’t…
How do you feel about mornings? Yes, please – the earlier, the better! Meh – I can survive them when I have to. Please don’t make me morning. If you…
Do you need to develop a new cooking and eating style? • Have you decided (or have you been told) that you need to change your cooking + eating style…
This is the third of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every day…
When I was studying at the Institute for Integrative Nutrition, I often envied my single, childless classmates: as we were introduced to a large number of dietary theories – from…
You can read my most recent guest post on mindful cooking on the blog at Crazy Wisdom Community Journal!
Drum Roll, please! The Fl!p Your K!tchen cookbook is now available for preorder – at a special price! Part cookbook, part cooking class, part time management coach, Fl!p Your K!tchen will teach you…
This is the first of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every…
Fl!p Your K!tchen, the cookbook, will be published in time for the Holidays in 2016, and there are a number of ways you can come along with me on the publishing journey!…
Woohooo – my Fl!p Your K!tchen cookbook will be published in time for the Holidays 2016! Why am I telling you this a year in advance? Because there’s something you can…
When I was a caterer (in the years BC – before children), my husband would often watch me preparing madly for a party and comment, “What if they throw this…
PLEASE NOTE THAT REGISTRATION FOR THIS EVENT IS NOW CLOSED. JOIN US IN APRIL FOR OUR SPRING MINI-RETREAT. Full price – $200 per person 3/4 price – $150 per person…
Being sick in the summer can be truly awful. But my recent bout with pneumonia (the walking variety) this summer was oddly…not awful? It was, instead, very instructive. Back up…
What does Autumn mean to you? How do you prepare for the season with its ever-shorter days and the hibernation instinct lurking around the bend? This year, I’m collaborating…
It’s Spring in Michigan! (Finally? I think?) We have one of those northern Springs – it starts, it stops, it teases, it backs off, it relents, it restarts. At my…
Do you suffer from the sugar blues? Do you constantly crave sweets? Find out how you can control your sugar cravings without feeling deprived! Join me for a workshop hosted…
I’ve been thinking a lot about the idea that we show up at the table much the way we show up in the rest of our lives, and it is…
I’m thrilled to be offering a new workshop in collaboration with Hands of Light Energy Healer Lucinda Kurtz from 11am-6pm on Sunday, May 3 – it promises to be a energizing…
I’m delighted to welcome my first guest blogger – a high school friend who shares her recent (ongoing) experience with a drastic lifestyle/diet change. Love Kellie’s can-do attitude – she gives…
Full disclosure: I am not gluten-free, but I have given it up for extended periods of time – the advice below is not meant to replace proper diagnosis and treatment…
Does winter have you d-r-a-g-g-i-n-g? What would life be like with abundant energy and vitality? What foods have the power to increase your energy? What else contributes to boundless vitality?…
There are plenty of documentaries and books out there about health and its relationship to our food system, and of course, some are better researched and better made/written than others….
Ready to invest in your health and happiness in 2015 so you can really thrive – and not just survive – each day? Registration now open for virtual group coaching series, January – April 2015.
Hahaa – letter #2: Heartwarming for a health coach – the lines about the food and the kale are definitely meant for Mom!