health coach

New Year Pressure?

New Year Pressure?

Feeling the pressure of a new year? Maybe the disappointment of another year gone by, and somewhere along the way you lost sight of all those shiny 2018 goals? NEW YEAR NEW YOU?!

Yeah. I’ve been reading people’s posts about goals and resolutions and “ARE YOU READY”s - I even posted about it myself once , and I stand by that advice and those strategies, but something in me has shifted and right now all of that JUST MAKES ME FEEL STRESS AND PRESSURE. So here is what I propose instead, and what I came into myself in the homestretch of 2018:

HOW DO YOU WANT TO FEEL?

Immune-Boosting Orange Julius

Immune-Boosting Orange Julius

While I love just eating the fruit, this juice (which really tastes just like an Orange Julius, without all the sugar) is a super delicious and easy way to change things up. Additionally, the turmeric and cinnamon kick up the flavor and the health-boosting properites: turmeric is anti-inflammatory, as well as mood and brain-boosting; cinnamon, in addition to being a warming winter-spice (a good pairing with the warm-weather citrus fruit) and blood-sugar stabilizing, also fights viruses and infections!  Keep it coming. 

Do THIS One Thing to Eat Healthy

Do THIS One Thing to Eat Healthy

Hey friend! One of the first things I did when I shifted my eating habits a few years ago was to incorporate more vegetables, especially greens. On a good day, I eat some sort of greens at every meal! In this week's video, I give you some easy tips on exactly how to add in more greens.  So go ahead - throw some greens on it! 

Resisting Quiet: Why Meditation Can Be Scary

Resisting Quiet: Why Meditation Can Be Scary

DO YOU EVER FIND YOURSELF RESISTING QUIET? FINDING ALL THE WAYS TO FILL THE SPACE?

I MEDITATE. DAILY. AND YET, I STILL SOMETIMES RESIST THE OPEN, THE QUIET, THE UNSTRUCTURED. ESPECIALLY WHEN THERE'S SOMETHING THERE THAT NEEDS MY ATTENTION. BECAUSE THAT'S WHEN IT'S SCARY

Savory Salmon Cakes

Savory Salmon Cakes

If I were going to make a recipe to impress someone, it might be these savory salmon cakes. Forget healthy (and they are), these salmon cakes are just so crazy good.  All the flavor, great texture, super satisfying. And yeah, super good for you, too. One of salmon's many health benefits is that it's loaded with Omega-3 fatty acids, which have been shown to reduce depression and inflammation. So if you're recovering from a broken heart, are super stressed, or just feeling kind of blah, eat this delicious mood boosting meal.  Less inflammation also means you will feel better, mind and body. I've subbed almond flour for the usual wheat flour, so they're super low glycemic, gluten free, and protein-packed, which is great for balanced blood sugar. Stable blood sugar = a more stable mood (no hangries, please and thank you) and also a flat tummy. 

Almond Butter Bliss Balls

Almond Butter Bliss Balls

These almond butter bliss balls are an easy make-ahead snack that's perfect for that mid-afternoon slump, pre-workout, or even a quick breakfast on the go.  They're filled with protein and healthy fats to keep you satisfied and keep your blood sugar from plummeting (read: no hangries, or crazy cravings), and so tasty! I've added maca powder for some adrenal support, to help keep your bod and hormones balanced from all of life's stresses. 

Creamy Easy Baba Ganoush (aka Roasted Eggplant Dip)

Creamy Easy Baba Ganoush (aka Roasted Eggplant Dip)

This baba ganoush (aka roasted eggplant dip) is a non-recipe recipe, which is to say it's how I cook most of the time.  It's creamy, delicious, and easy, and it hits that oh-so-important tangy, umami spot that we all jones for sometimes in a healthy way. 

GET BONED

 GET BONED

Bone Broth.  

Oh I'm sorry, are you disappointed? You won't be after reading this. ;) All the cool kids are doing it. Really. 

Bone broth is one of those "everything old is new again" phenomenon. It's a traditional food in many cultures, and for reason alone it should probably should be part of your diet. What likely started as a way to use all the parts of an animal, bone broth is simply the strained liquid made from boiled down animal bones (chicken, pork, beef, or fish) with vinegar and water, and maybe some vegetables and spices. It gives you good skin, good digestion, a strong immune system,  and is also good for achey joints!

Hydrating Foods to Help Beat the Heat

Hot weather is the time to go raw, and eat lots of watery vegetables and fruits. Check out my video on naturally hydrating foods to keep you feeling great and beat the heat!

Mantra for hope, and when things don't go your way.

Mantra for hope, and when things don't go your way.

This, or something better.  

That's my mantra these days. And I really like it.  Mantras may seem cheesy, but sometimes you need something, and I find more and more that your outlook really does shape your experience. 

Trader Joe's Healthy Healthy Bargain Buys

 Trader Joe's Healthy Healthy Bargain Buys

Hi there. So I have a confession: I have an expensive grocery habit.  Between Wegmans (which I love), my co-op (which I also love), and The Piggery, my local meat's butcher shop (which I love love love), it's so easy for me to over-spend. This is not to say that eating organic and healthy can't be done on a budget, but I'm a sucker for delicious, healthy food, and trying the newest thing, so I'm not always as judicious with my grocery shopping as I could be. (True story: I popped into my co-op after yoga yesterday just to pick up some dinner from the hot-bar and walked out $40 lighter. Oops).

Change your Life with a Health Coach

Change your Life with a Health Coach

Maybe you've heard of health coaches; maybe you've read an article or watched a video about the benefits of hiring an Integrative Nutrition Health Coach.  Maybe you're sitting there right now, thinking you could use some support to feel better (low energy, brain fog, anxiety, moodiness, blood sugar swings, food cravings, or what Dr. Mark Hyman calls "Feel like crap syndrome"?) - look better (acne, weight gain, dull/lack-luster skin, eczema?), or you have a vision for your health and life and just don't how how to get there. But why would you pay for a health coach? What can a health coach give you that you can't already do for yourself, or that you can't find in some meal-plan and packaged shake program? Meet my client, Susan. 

What I'm Eating This Week

What I'm Eating This Week

Hey there.  As a health coach, one of the questions people most often ask me is"What do you eat?" So in case you're wondering too, here's a quick look at what I'm eating this week (and some of what I ate last week).  I'm not saying the way I eat is the "right way" or that you have to do exactly what I do, but if you struggle with energy-levels, brain fog, blood sugar instability, poor digestion, or skin issues like acne, these meals may work for you.

Simple Homemade Coconut Milk: 2 Ways

Simple Homemade Coconut Milk: 2 Ways

Homemade coconut milk is one of those, "Why didn't I know about this?" kinds of recipes. (And it's really more of just a series of a few steps than a recipe). I used to buy ready-to-drink coconut milk at the grocery store - you know, the kind that comes in a carton like regular cow's milk.  I even found one that was unsweetened, but it still had all kinds of preservatives and fillers, like carageenan (the research on carageenan is inconclusive, but suggests it may cause gastrointestinal distress, and we don't want that), and even more than that, it just didn't taste that good!  Enter these recipes. They come together in minutes, are cheaper than buying ready-to-drink coconut milk, you control what goes in it, and they taste better! Win!

Super Easy Coconut Milk Matcha Latte

Here it is! The perfect afternoon pick-me-up: Creamy, chock full of antioxidants, super easy, with a smooth little dose of caffeine that won't give you a big spike and crash.  (And you can easily dial up or dial back the caffeine by changing the amount of matcha used, without really affecting the taste of the drink).  The beauty is it's also super flexible. Feel like doing this, but not that? No problem. More sweet/less sweet, creamy/not so much, warm/cold, it's all good!  Bonus: unless someone knows just how easy this "recipe" actually is, it will totally impress your co-workers/instagram followers/house-guests. But that's not why you'll make it, again and again. That will happen because it's just that good. And so green!

10 Life Lessons Learned from 10 Years Teaching (That might not give you a better resume, but will make you better at life).

Hi friend. This September marks the beginning of my 11th year in education (uh, what? yeah) - in grades K- 5 in some form or another, in many schools and positions. This an ode to all my hard-working educators out there - teachers, admins, specialists, aides - who do more in your work day and work life than even you realize. I know people might think, “oh how cute,”or “oh summer’s off” when they ask, "What do you do for a living?"  But I know. I know the heart, struggle, and effort, on the clock and behind the scenes. Here are 10 life lessons I’ve learned from 10 years teaching that might not give you a better resume, but will make you better at life. 

*DisclaimerI say “sh*t” a lot (and yeah, I've accidentally said it in front of a classroom of kids, see #10), because reflecting on my time as a teacher wouldn’t be honest if I didn’t swear.  #sorrynotsorry. 

 I know the world likes to think teachers should be perfect, but you’re a person, just like everyone else...When you make a mistake, acknowledge it, do what you can to rectify it if necessary, learn from it, and forgive yourself. That’s the best any of us can do, in the classroom, and in life.

1. You can’t please everybody all the time.  Sometimes, you can’t please everybody even some of the time. The sooner you get over this, the better. Students, parents, colleagues, admins, aides, custodians, secretaries and cafeteria staff, there are so many players in this game that all want something and have their agenda, so many balls in the air, some of them are just. gonna. drop.  All you can do is your best. Someone will want something more/different/right now! Yes, with one email, you very well might make one person happy, and one person mad as hell. If you feel proud of your effort, if you are working with integrity, then rest easy at night and let the rest of that sh*t go. Big life lesson.

2. There will always be more to do. You pretty much can’t get it all done.  You have to learn to prioritize. What are the must-dos? What’s non-negotiable? What can you let slide or give minimal effort?  Because there is always more to do.  Figuring out that balance is key to your sanity and even your job performance.  As I became a health coach and entered this dual-career role, I knew that in order to make it through the year with my health and sanity intact, along with giving energy and effort to my new career, I had to establish boundaries and let some things go. The irony is that my best teaching came out of it.   I don't get so worked up about things. I'm more calm and level-headed. I enjoy my students more.  (And, I'm “highly effective” and get sh*t done!) You don’t have to do it all. You can’t do it all. Accept it and prioritize.

That face! She used to bring me handfuls of ferrero rochers from her family's corner store. (She's a senior now?!) Brooklyn, 2005/2006

That face! She used to bring me handfuls of ferrero rochers from her family's corner store. (She's a senior now?!)
Brooklyn, 2005/2006

3. Organization.  Want to learn how to be organized? Try being an elementary school classroom teacher.  That’s ride or die, sink or swim.  I used to be somewhat of an organizational disaster. But teaching, I learned how to organize sh*t - my teaching materials, worksheets and resources, endless streams of communication, student notices and homework, and all the classroom materials and supplies for twenty-plus children.  (Middle/high school, oh yes, you have a million students and a million grades to track. You know a thing or two). Hell yes. I can organize. 

4. A sense of humor in stressful situations.  Is that poop on the field trip form on the floor? (Yes, it was, don’t ask me how it got there).   Did someone really just bite?  Did you just throw a book at my head?  Did you just tell me NO again?!  Did you just scribble all over your state test? Is this parent really going to hover while any number of absurd things are happening?  And oh, do I have an observation scheduled? Yes.  Yes. And Yes. Does laughing about all of it help? Hell yes.  In fact, the more absurd, the better the laugh. Applies to all in life.

5. How to breathe and keep your cool when sh*t gets crazy.  (See #4 above).  When I learned how to really breathe - deep, slow breaths from the diaphragm - and give myself a moment to a pause before responding, not only do I make better decisions, but I also save myself from going crazy.  You may have heard that stress wreaks havoc on your health? (It does).  This is a big one, and it took me a while to learn, but I’m really thankful for it.

6. Time management. Teachers, I don’t really need to explain this one to you.  Again, it’s a survival skill, and it’s pretty damn useful in life.

This guy gave me a jewelry armoire filled with candy and fake flowers for Valentine's day that was bigger than he was. (I also got a shiny, neon pink vest from another boy. It was glorious).

This guy gave me a jewelry armoire filled with candy and fake flowers for Valentine's day that was bigger than he was. (I also got a shiny, neon pink vest from another boy. It was glorious).

7. Confidence & presence. When you’re a teacher, the classroom is your domain. We start as unsure newbies discovering our boundaries, being too permissive, being too strict, finding our voice. Eventually, we discover the middle ground, and own the space with a power that comes from an inner confidence.  You know those classrooms when you step into them.  This confidence, how to own a space with your presence without needing to exert your control, is priceless.  If you can do it with a classroom, you can extend it to other areas of your life.

8. It doesn’t matter what other people think about you, or about the profession, so let that sh*t go. One thing that I learned to let go of as a teacher, particularly an early elementary teacher, is that people think the job is “cute”, or that you’re cute for doing it. And usually, they haven't the slightest clue just how physically and mentally f'ing hard it is! Not that there's anything wrong with cute, but I am/we are so much more than cute, and the job is far from cute on most days.  A person can be smart and driven and have the option to be a _____ (doctor, lawyer, financial analyst, insert any respected job), and choose to be a teacher. (In fact, uh, isn't that who you want in the classroom?!) It’s a shame that teaching is a low respect profession in this country, because bright, creative and driven people make bright, creative and driven teachers. But if you are standing around waiting for people to say, "hey, you must be really smart because you became a teacher!" it ain’t gonna happen. Be happy with your choices in life, that’s all that really matters. And if you’re not happy with them, then work to change it. (Also see #9).

9. Affirm yourself. (See #8). Other people aren’t going to to do for you.  This took me a while to learn, and it’s still a struggle some  days, but teaching (and life) are so much better when you can do this. So learn to give yourself a pat on the back. Feel awesome about your successes, no matter how big or how small.  Own your hard work, own your awesome classroom set-up,  own the way you connected with that student who does everything in her/his power to build walls, own the way you redirected that lesson in the spur of the moment.  High-five yourself. You rock.

10. Forgive yourself.  (And others). You’ll screw up, you’ll make mistakes, you’ll forget things, some little, some big.  If you’re an elementary teacher, you spend more time with your students during the school day than their families do.  You have their little lives in your hands, and that’s a sh*t load of responsibility. You’re a walking, talking model in everything you do. But you’re also human, and as such sometimes you’ll respond with less than kindness, you’ll be unprepared, you’ll make a bad call.  I know the world likes to think teachers should be perfect, but you’re a person, just like everyone else. (It's also handy to remember this when your colleagues, admins, students' parents, significant other, etc screw up).  When you make a mistake, acknowledge it, do what you can to rectify it if necessary, learn from it, and forgive yourself. That’s the best any of us can do, in the classroom, and in life.

Much love and much gratitude to you and this profession!

 Tell me in the comments below: what part of this resonates with you? What do you have down, and what do you struggle with?  If you liked it, share it and tag a teacher!