4 tools for boosting your metabolism hormones!

Did you know that your fat cells make a hormone that’s linked to losing weight and keeping it off?

Leptin is a super important hormone for feeling satisfied after a meal and telling your brain to either kick on the fat-burning thermostat in your body or turn it down. Interestingly, leptin also plays an important role in inflammation, immune system function, and fertility.

Now, as with all hormones, more isn’t necessarily better.

In today’s newsletter, I’m going to briefly tell you what you need to know about leptin so that you can have greater success with feeling satisfied from your meals and balancing your weight AND 4 tools to support your metabolism hormone leptin.

Before that, I want to invite any Bay Area locals to join me this Thursday, Jan 26th and/or Saturday February 3rd to attend Stress & Your Gut, a free wellness talk on how to release extra weight, improve energy and improve digestion. Please see the Upcoming Events column on the right for details.

Leptin and leptin resistance

Leptin needs to be at the right level for you to experience satisfaction from meals, balanced appetite, and balanced weight. You don’t want it to be too high or too low. Ironically, having too high a leptin level is a more common problem for people struggling with weight and appetite. You see, when the body has too much fat, the fat cells release a lot of leptin and that information goes to the brain…but when there is metabolic damage, your brain may not get the signal! When your brain doesn’t “see” that you have plenty of leptin and therefore plenty of fat already, it reacts by telling you that you’re starving and to keep eating. The brain also tells you to conserve energy so you may feel tired and lethargic as well as burning fewer calories at rest. Not a good combo!

Some causes of leptin resistance

  • Lack of sleep
  • High stress
  • High simple carb intake
  • Overeating
  • Exercising too much
  • High insulin (another hormone related to fat storage and metabolism)

4 tools for supporting your metabolic hormone leptin

1) Eat quality fat, protein, and carbs~get your carbs from veggies and limit or remove grains; Gluten in particular is well known for weakening the gut lining after its eaten which can lead to inflammation in the hypothalamus in your brain and reduce leptin sensitivity. 

2) Get to bed by 10pm and get 7-8 hrs of good quality sleep each night.

3) Exercise…but don’t overdo it. Mix it up and listen to your body. You should feel good when you’re done.

4) Eat every 3-4 hrs (rather than snacking often) to give your hormones a break.

Until next time, I’m wishing you Unstoppable Health!


3 tips for batch cooking success!

Would you like to save time, money, and effort while you get into the best health of your life?
Batch cooking is an amazing tool for you! Here are 3 tips for getting started and some great recipes to enjoy!

What is batch cooking and why is it awesome?

Batch cooking is a system of meal prep where you prepare most of your meals and snacks for the week all in one 1-2 hr window per week. Considering that it takes most people 20-30 minutes every night to prepare dinner plus anywhere from 10-20 minutes each for breakfast and lunch prep, this method will save you HOURS every single week!
This method is also great if you experience decision fatigue at the end of your day (i.e. what the heck am I gonna make for dinner?!).
Another great benefit of batch cooking is that when you buy food in bulk, you’ll save money at the grocery store as well as have the opportunity to dine out less. The most important money savings benefit to you is of course boosting your greatest asset: your health! Poor health is one of the biggest financial drains and the more you invest in creating a body and mind that allows you to feel great and function independently, the better off you’ll be all the way around.

Tip #1

Gather up what you like to eat! This can be recipes that you’ve saved or simply a list of foods you enjoy.
For your first time batch cooking, you can simply choose 3 meals (1 each for breakfast, lunch, and dinner) and make enough for leftovers for 2-3 days.

Tip #2

Put your grocery shopping day and batch cooking day on your calendar! A lot of people resist this step initially and it prevents them from integrating this tool into their lives quickly and easily. Life is full of distractions and always will be, so your secret to success includes making the choice to prioritize yourself, commit to taking this action and enjoying how much easier your week feels when you do this.

Tip #3

Have some sort of food storage and labels. This can be as simple as food storage bags or putting food into bowls and covering the top with wrap, or, my favorite, use glass containers with locking lids. As far as labels go, you can tape a paper label or use erasable food labels like these. Start with what is super easy for you and doesn’t create a mental roadblock.


Here are some delicious recipes that are easy to batch cook!

Egg muffins
Taco salad
Spaghetti bolognese
Zoodle meals!
Miso Mushroom soup

Until next time, I’m wishing you Unstoppable Health!


3 Secret Tools for Staying Healthy & Slim This Holiday Season (Part 2)

Last time, I shared 3 secret tools with you so that you can stay slim and healthy this holiday season. In case you missed it, you can access those tools here.
Today I want to share 3 more secret tools with you so you can have an amazing holiday and go into 2018 feeling unstoppable!

3 More Healthy & Slim Holiday Secret Tools

1. Celebrate earlier in the day and get to bed at a reasonable time (lack of sleep weakens your immune system and also leads to poor blood sugar balance (translation: your body will want to store fat and you are more likely to get sick). Staying up later on occasion can be okay, but making a habit out of it will certainly make any goal you have that much harder.
2. If you drink alcohol, sip on drinks and savor them to keep alcohol intake lower. Also have a glass of water in between drinks.

3. Do some emotional “prepping” before partying. This cuts down on nervous eating and drinking & keeps you mindful so you can enjoy socializing even more. Emotional stress is taxing to your physical health: Your hormones, weight, energy, and immune system all suffer when you are feeling stressed, overwhelmed or anxious.

Some great ways you can keep your emotional stress level down are going outside for fresh air or a walk, mindful breathing, journaling, repeating words of encouragement or a motivating mantra to yourself (in your head or out loud), thinking of 1-3 things you feel grateful for, enjoying a 3-minute Pleasure Meditation, or using a HeartMath Inner Balance biofeedback device. You’ll benefit the most from doing some emotional prepping in the morning before getting out of bed, at night before going to sleep and a few minutes before going to a party or event. Start by picking one of these ways to prep and do it once a day. You can even do some of these preps while you are waiting at a traffic light, before eating a meal, while drinking water…with awareness, it easily fits right into your day!

Have you met anyone who enjoys yo-yo’ing health? Me neither. If you’re ready to get off the seesaw, all it takes is willingness and replacing the tools that aren’t working for you. These tips will help you feel and look great all year long. Pick 1 of these tips to get started living smarter, not harder. Good health is your greatest asset in life! When you feel good, you engage with life more and enjoy life more. Everybody wins! You absolutely can too.

Until next time, I’m wishing you Unstoppable Health!

In health, & happiness

Keto Chocolate Chip Cookies

Before digging out your old cookie recipe that’s full of sugar and flour that’ll send your blood sugar through the roof and your skinny jeans out of commission, consider this: A completely healthy cookie recipe that TASTES just as delicious….maybe even more delicious. Send your excuses packing (i.e. “I don’t make cookies that often so I’ll just eat the “good ones”, “Those healthy cookie recipes aren’t as good”) and kindly stop and listen. You can enjoy delicious tasty treats that are also good for you.


  • 1 cup butter, room temp (preferably grassfed and/or organic) OR coconut oil
  • 1 egg
  • 1.5 cups blanched almond flour
  • 1/2 cup coconut flour
  • 1-1.5 cups coconut Lakanto (monk fruit and erythritol blend) OR palm sugar OR xylitol OR Swerve (I used 1 cup and it was perfect, but I like things less sweet)
  • 1 tsp vanilla
  • 1 tsp sea salt
  • 1 tsp aluminum-free baking powder
  • 1/2 cup of your favorite chocolate, chopped into chocolate chip sizes. Lily’s chocolate chips, Equal Exchange and Alter Eco are all great. You can also use ChocoPerfection Bars which are sweetened with chicory root.

How to:

  1. Blend butter, egg, vanilla, and sweetener thoroughly in large mixing bowl with electric mixer.
  2. While mixing, add in the rest of the ingredients (chocolate last).
  3. Preheat oven to 325.
  4. Place dough into tablespoon sized balls and push flat (3/4 inch thick) on parchment paper covered cookie sheets.
  5. Bake for 17-20 mins or until golden brown. Cool completely.

Makes about 24 small cookies.

These cookies were so super delicious–and won’t sabotage your energy or waistline like treats with sugar and flour.



In health,


3 Secret Tools for Staying Healthy & Slim This Holiday Season (Part 1 of 2)

Do you usually struggle over the holidays with too much to do and not enough time? Do you tend to start the New Year off with pounds of extra fat? What about missing out on fun with family or friends because you’re sick or feeling exhausted?

You’re not alone.

Many of my clients have had similar challenges that they were able to move beyond once they tried a new approach. Doing things the same old way and expecting different results doesn’t work for anyone!
It took using some different tools for them to get different (better!) results.  The good news is that I’m going to share 3 tried and true tools that you can start using to make this holiday season your best yet!

3 Healthy & Slim Holiday Secret Tools

1) Enjoy it all…just not all at once. Did you make/have a dozen side dishes on Thanksgiving? Are your holiday menus often overwhelming? Solution: spread it out! Who says you can only have those foods you love on just those holidays? Pick your favorite meals or sides and spread them out during the holiday season and savor them fully in reasonable amounts.

2) Transform your favorite holiday meals! You can upgrade any meal at any time so that it not only tastes GREAT but that you feel great when you eat it. Every client success story I’ve witnessed over the years uses this tool. Maybe you had a meal recently that you’ve loved in the past, but now it makes you feel bloated, tired, or heavy. Try an ingredient swap! You’ll find very similar and equally delicious flavor combos you’ll love that won’t set you back with your health goals. Is there an ingredient you know isn’t working for you? Use good ‘ol Google to search for the meal without that ingredient (common examples are dairy-free, grain-free, or sugar-free). There are TONS of great free recipes to help you get ideas. Here are some of my favorites. And have you tried my fat-burning keto egg nog yet? 🙂

3) Pick active ways to celebrate. What activity do you love doing? Some folks take a walk, others play a group sport or a game, or take the opportunity to try something new. Pick something that sounds fun for you. You don’t have to do the same thing every holiday. Perhaps your new tradition will be finding a new, fun activity to try. Here are some ideas to get you moving and here are some festive family fun options as well.
Next week I’ll be sharing 3 more secret tools with you.

Until next time, I’m wishing you Unstoppable Health!

In health, & happiness

Fat-burning Yorkshire Pudding Recipe

What better combo than a delicious Yorkshire pudding recipe without the health backlash of sluggish energy and weight gain?

Try this recipe this year instead!

Wishing you Unstoppable Health all year round!



How Clean Is Your Water?

Drinking clean water is one of the biggest ways to support your energy and overall health. Unfortunately, tap water AND bottled water have substantial drawbacks. The main one is that they don’t exclude some major toxins that the science shows is harmful to your health even though the levels are technically legal.

A tool you can start using today to make sure you and your family have access to clean water is the EWG Tap Water Database. You can just search by zip code and it will tell you what major toxins are in your tap water without you having to pay for a water test. Now, if you are on a well like we are, I strongly encourage you to have your water tested so you can pick the right filter for the job.

When you use this tool, it will also give you water filter recommendations based on what toxins are in your tap water to save you the time and energy of having to do endless research. Very helpful!

Drinking half your body weight in ounces of clean water daily is a pillar of good health, so please, use these tools to ensure your water is clean and safe.

Wishing you unstoppable health!


Amber Sleep Light for Better Sleep & Health

The key for a better night’s sleep is to reduce blue light wave exposure after sunset.

Recently I got a SomniLight book light that clips to a book or kindle or to your bed frame that uses a narrow band of amber wavelengths.

Why is this important? Because it helps protect melatonin production to support healthy circadian rhythm, better sleep, and better cell protection against things like cancer.

In modern times with so many stressors coming at us from all directions, it is great to learn these simple tips and how technology can support you to feel and look your best.

Wishing you unstoppable health!


Thanksgiving Recipe Lineup!

Do you tend to get stressed out around the holidays? Are you already feeling worried that you’re going to fall into the same trap again this year and take 2 steps back with where you’d really like to be feeling in your body?

I’m a firm believer that when you fail to plan, you plan to fail. Never was this more true than it is for the holiday season.

The holidays are a time of year where it’s easy to undo health progress simply because we don’t plan ahead. We fall back on recipes that don’t consider that our food can be delicious AND healthy at the same time. Well, there’s a movement of people, like you, who want to enjoy delicious, healthy food year round. There are now tons of options available. You don’t have to re-invent the wheel. You’re not on your own. And you’re not the only one who benefits when you make an awesome AND healthy holiday meal or side dish: think about who you are spending your holidays with.
There’s no better time than now to start building healthier holiday traditions that you, and everyone you love, will benefit from.
Here are 3 steps to make your next holiday BETTER!

Step #1: Choose your absolute favorite dishes to have the day of the actual holiday. Narrow it down to no more than 5 (excluding dessert).

Step #2: If you have more than 5 holiday recipes you absolutely love, enjoy them on a different day that month.

Step #3: Healthify your favorite recipes! This simply means that you use recommendations, like the recipes I’m sharing with you below, to give your favorite dishes a health makeover!

Here are some of my favorite Thanksgiving holiday dishes that my family, friends, and clients also love:

  • Brined Turkey: True, brining a turkey takes extra work, but dang, your bird will be so tender that you’ll find it is SO worth it!

Ta da! Now, you’ve got a great plan for what you’ll enjoy for your holiday meal. The other SUPER important part of planning an awesome holiday is to reduce the stress that leads to choices you’ll regret later (delegate, cook what you can in advance, accept help, put on fun music, take breathing breaks), and of course, getting in touch with what so many refer to as “the reason for the season.” By this, I simply mean what does the holiday actually mean for you besides the food? What do you like about it (besides the food)? What’s fun about it?

I know for me, these were hard questions to answer. Holidays were mostly about the food for me. And yet, I usually felt like something was missing afterward. It wasn’t until I really started paying attention to my inner desire for what I wanted my holidays to be about that I actually started to develop new traditions (like a family hike, a family game, a trip) that make me honestly look forward to the holidays.

It’s this kind of planning that you’ll be so grateful for doing. Create traditions that support who you are and what you really want.

Y0u’ll be thankful that you did. 🙂



Grain-free AMAZING low-carb “Cornbread” Stuffing

Here’s a grainless, low-carb stuffing that you and your family can enjoy throughout the year!
Why go grain-free anyway? Well, the holidays are a time of year where it’s easy to undo health progress simply because we fall back on recipes that don’t consider that food can be delicious AND healthy at the same time. There’s a movement of people, like you, who want to enjoy delicious, healthy food year round. There are tons of options available. You don’t have to re-invent the wheel. You’re not on your own. And you’re not the only one who benefits when you make an awesome AND healthy holiday meal or side dish.
There’s no better time than now to start building healthier holiday traditions that you and everyone you love will benefit from.
Today I’d like to share a great stuffing recipe that you and your family are sure to love. This recipe is from Maria Emmerich’s blog.

Cornbread Ingredients:
  • 1/2 cup coconut flour
  • 1/4 tsp Celtic sea salt
  • 1/4 tsp baking soda
  • 6 eggs (or 3 eggs and 1/3 cup coconut milk)
  • 1/2 cup coconut oil, melted

Cornbread How To:
Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen which will save you time and energy on the actual holiday (highly recommended).

Stuffing Ingredients:

  • 1 pound ground sausage or bacon
  • 2 cups celery, chopped
  • 1/2 cup onion, chopped
  • 5 cups crumbled “cornbread” (from above)
  • 2 cups sliced mushrooms
  • 1 1/4 cups chicken broth (or more if you like a mushy stuffing)
  • 1 1/2 tsp poultry seasoning
  • 1 tsp sage
Stuffing How To:
Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9×12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through.
Makes 12 servings.NUTRITIONAL COMPARISON (per serving)
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
“Healthified” Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber