Bec’s Chili

I’m about to share with you the best dang chili recipe ever.

Why you’ll love it: it’s full of quality protein, fat, fiber, vitamins, minerals, and antioxidants (basically all the building blocks your body LOVES.) Plus, it tastes wonderful!
Seven years ago, I had an insane beef chili craving that wouldn’t quit. I literally went through 2 1/2 pots of this chili, eating it for almost every meal for weeks (turns out, my body was telling me that I was pregnant!). Since then, it’s become tradition to make this chili for New Year’s. Here’s the recipe so you can enjoy it too! 🙂



  • 4 cups dry beans: mixture of black, pinto, and adzuki (soak overnight, 8-24 hrs, in filtered water and 3 tablespoons of sea salt and rinse thoroughly)
  • 5 large tomatoes
  • 2 pounds ground beef
  • 2 jalapeno peppers
  • 1 large green bell pepper
  • 2 tablespoons cayenne pepper
  • 2 tablespoons chili powder
  • 4 tablespoons organic hot sauce
  • 1 teaspoon each of thyme and oregano
  • Sea salt to taste
  • Toppings: avocado, diced red onion, shredded cheese, sour cream
  • Use organic ingredients whenever possible!

How to

  1. After soaking beans overnight and rinsing them completely, fill a pot with enough water so that it is 4 inches higher than the level of the beans.
  2. Add 2 teaspoons of sea salt and simmer with the lid on for 4 hours or until beans are soft.
  3. Next, chop up the bell pepper and tomatoes into small 1/2 inch pieces and dice the jalapeno peppers (seeds and all if you want it spicy). Add to the beans and crumble raw ground beef in as well.
  4. Add spices and simmer for another hour with the lid on, stirring occasionally.
  5. Serve with desired toppings such as sliced avocado, chopped red onion, cheddar cheese and/or sour cream. Makes over 20 servings. ENJOY! 🙂

Protect your greatest health asset with this!

You deserve this…

Do you ever stop and look at your life and wonder how the heck you got here? Does it feel like someone left the fast-forward button on in your life and you just don’t know how the heck to make things feel more manageable? And are you struggling with any of these typical stress symptoms like the dreaded bulging midsection, brain fog, losing your temper, feeling anxious, and trouble sleeping?
I feel you! And here’s the thing: You deserve to love your life and feel good. Hang with me for some solutions below.

Yes, you!

My specialty as a health coach is self-care: those actions you take to improve or maintain good physical, mental, and emotional health. Good health is your greatest asset. When you know how to coach UP your health through improving your self-care (optimizing diet, sleep, exercise, and eliminating your unique stress burden) results like feeling better, looking healthier and being more able to be fully committed to your life are common. Busy people just like you enjoy more physical energy, feel more emotionally balanced and mentally capable. Imagine the positive impact these benefits would have in your life, your work, and how you are able to participate in your community.
When you don’t enjoy good health and are suffering with symptoms, you are incapable of doing much more than getting through the day. When you feel great, you’re more helpful, patient, communicative, playful, curious, and creative. This is why self-care is not selfish (a commonly used excuse given as to why someone has poor self-care). Through taking care of your essential needs, your participation in life goes up and everybody around you wins, including you.

Work smarter, not harder

A key piece to health improvements and self-care is intelligent energy management (aka responding to the world with your thoughts and feelings in ways that renew rather than deplete you). I’ve learned some amazing tools through becoming a Certified HeartMath Coach that will make a positive difference in your life every single day.
Here are 3 solid options for you depending on how ready you are to feel better and kick your symptoms to the curb.

  1. If all you want is a baby step, here are 3 great tips for building resilience, your capacity for handling and recovering from life’s challenges, over the holidays.
  2. If you’re ready for a slightly bigger step, here is a simple daily 3-minute practice for building your gratitude and pleasure awareness.
  3. If you are ready to feel better YESTERDAY, click here to learn more about Stress-Free Me and how you can change your life. Stress-Free Me is every busy person’s survival guide. It’s a program that empowers you through one-on-one coaching to become the boss of your stress so you can look and feel great again.

Learning that you can change how your body reacts to stress is a HUGE gift. It’s a game changer!

You deserve to love your life. Let me show you how to take care of your most important asset–your health–with Stress-Free Me.


If you want some great tips for getting fit, fabulous and fierce, don’t miss my interview on Dec 22nd in the Commit to Be Fit Revolution Summit!

Commit to Be Fit Revolution Summit…plus holiday recipes & FREE book bundle!

You are about to be spoiled! In this email are 3 awesome and free gifts for you!

#1. Guidance! Are you tired of setting the same health and fitness goals year after year and seeing no results?
What if I told you there’s a way to find the results you’ve been looking for?
Join me and 20 other health and fitness experts in the FREE Commit to Be Fit Revolution summit.
I’m giving away some great suggestions for how you can finally be fit in 2017 including:

  • How you can avoid common mistakes when trying to reach your ideal weight.
  • De-bunking myths around diets and cleanses.
  • Plus a surprise tool you can start using right away to achieve their health and weight goals!

Let’s be fit in 2017! Save your spot today!

#2.  FREE books! My friends at ShopEthically have put together an amazing bundle of ethical books, courses, and other goodies from honest and authentic creators around the globe. Unlike other mixed media bundles though, this one is completely FREE!

My book Pleasure Meditation is in there, along with a couple dozen others. While I obviously can’t vouch for the philosophies of each and every contributor, there are definitely some gems in there.

Go grab them all HERE!

AND #3. Here are 5 healthy, delicious holiday drink recipes for you to enjoy while you partake of the free summit interviews and books!


The more the merrier so feel free to invite some friends to the free summit:

Best Protein Powder Review

Ever wonder if protein powder is healthy for you? Or safe? And then there’s a million options so which one should you try?

This review sums up which ingredients to steer clear of and out of almost 700 protein powders, which 8 were ranked best.

Now of course they couldn’t test every single protein powder out there, but this guide should be really helpful to you.


Other fantastic sources of top quality protein powders are grass-fed whey if you don’t have a dairy sensitivity (many of my clients enjoy this brand), collagen powder, or gelatin. These all supply easily assimilated amino acids (protein building blocks your body uses for building and repairing cells, healing your gut, making neurotransmitters, balancing blood sugar, and much more).

You may benefit most from adding a quality protein powder into your diet if you have trouble with digestion, are healing from leaky gut, have low energy, or blood sugar imbalance. Powdered forms of real food are often more easily assimilated by your body to be used for the important functions I mentioned above. They can be added to coffee, smoothies, teas, broth, soups, yogurt…get creative! Here are some recipes you may enjoy.

How to enjoy your holiday season without gaining weight or getting sick!

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 some tried and true tools that you can start using to make this holiday season your best yet!

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.

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.

Want some additional tips to support your waistline and immune system? Here you go!

  • 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.
  • If you drink alcohol, sip on drinks and savor them to keep alcohol intake lower. Also have a glass of water in between drinks.
  • 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.

Happy Holidays!


Thank you for being awesome! I’ve got a gift for you…

One of the things I am grateful for this time of year is you!

You’re making this world a better place. And you know who you have to thank for that?
Yourself! Because of the little things you do every day to take care of yourself, you are able to share your gifts with the world. When you feel good, you can do more, love more, produce more…and all with a winning attitude. When you don’t feel good, you have less to give. And that’s why today, I’m going to share something fun with you to help you feel good (plus a BONUS GIFT at the end).

Last week I shared a breathing tool with you called core-centered breathing so that you could strengthen your tummy & back, increase your energy, and improve your focus (click here if you missed it). This certainly will help you feel good, so for the many of you who’ve upgraded your breathing, keep up the great work!

Now, we are entering the holiday season which can lead to overwhelm and less of the feeling good we talked about. A fun and simple way to shift from feeling overwhelmed to awesome is:
1) Notice when you are feeling anxious/crabby/sad.
2) Let in some gratitude. This video will do the trick! Gratitude is a super hero emotion that doesn’t just feel good, it actually is good for you. “Research shows that simple acknowledgment of gratitude on a regular basis has major benefits to our health, happiness, and overall wellbeing including making us happier, more social, sleep and relax better, more effective at work, more stress resilient, more optimistic, and extend our lifespan” (Amin, A.)~from my eBook Pleasure Meditation.
Use this easy tool to shift your mood as many times as needed throughout your day. The more you use it, the easier it gets, the better you feel and more you have to give to the people & things you care about.

Sending you gratitude and wishing you a terrific holiday!


I have a BONUS GIFT for you! Put a quick reminder on your calendar for Saturday, Nov 26th! For 1 day only, my popular eBook Choosing Health will be on sale for just $.99!!!
That’s 67% off! Thanks again for being awesome!

Flatter, stronger tummy & less back pain when you breathe like this…

Choosing Health Tribe, you are in for a treat!

Today, I am going to show you an amazing tool you can start using right away to flatten & strengthen your tummy, increase your energy, improve your focus, AND protect your back.
It’s a breathing technique I learned while becoming a certified Egoscue Method® Postural Alignment Specialist and you’re going to love it.
You breathe about 22,000 times every day. When you are overwhelmed and anxious, your breath gets shallow and tends to come from your shoulders and neck, like this:

Sound and look familiar? Well that style of shallow, shoulder breathing ALSO contributes to increases in stress hormones (hello, belly fat!). Now last time I shared with you 2 amazingly helpful tools from my eBook Pleasure Meditation to manage stress & overwhelm. (Click here if you missed it.)

Now here is how you make your breathing work in your favor to help you get a flatter, stronger tummy, more energy and focus, and healthier back..and it’s simple!
I’ve even made a short video for you.
1) Easiest way to start is to lay on the floor with your knees bent and put your fingers on each side of your waist. As you breathe in, breathe into your waist rather than your shoulders. It’s going to feel different than what you are used to! A huge benefit is that you get about 30% more oxygen with this method (hence feeling more energy, focus, calm…and lowering stress hormones is great for your waistline!) and you give your core an awesome workout with every breath! As you replace shoulder breathing (aka north-south breathing) with core-centered breathing (aka east-west breathing), your deep tummy muscles become stronger. The benefit to you is less “pooching” out of your tummy and a lot more stability for your low back. Plus, your neck and shoulders will love not doing a job that was never supposed to be theirs.
2) This is NOT the same as “belly breathing”, it is more side to side as well as in your low back, using your core muscles 360 degrees (like a cylinder). As you breathe, you should feel the muscles in your waist push into your fingers. You’ll get the hang of it in no time! If for some reason you don’t, let me know because that indicates something is up with your posture that likely needs adjusting with some simple stretches to restore function to this area of your body so that you too can enjoy the benefits.
I always love getting your emails and feedback so please, let me know how you are doing and if you want more tips like these. Enjoy your flatter, stronger tummy!


You can still check out my interview on the free Female Fat Loss Summit! Don’t miss these great tools! 🙂


Omg, I need a hug! Do you?

Choosing Health Tribe, I know many of our emotions are running at extremes after the election. I had the most craptastic sleep of my life on Nov 8th (and the 9th wasn’t much better). Change can be scary, especially when you doubt or fear the source of it.
Today, I am going to show you 2 amazing tools you can start using to more easefully manage your stress.
I use these tools EVERY single day as part of my toolset for managing stress and so do many clients of mine. Let’s take the next 30-60 seconds and do them together right now .

1) Start with your breath. Which part of your body is tense? Take a moment and focus your breath either in your low belly or your heart area, whichever feels best for you. Breathe in and out of your nose with your attention on your belly or chest area. Take 2-5 conscious breaths with me.

2) Next ask yourself, “What do you LOVE?” What do you deeply care about? I want you to bring up feelings and images of the things that you care so deeply for that you can’t help but smile and feel better when you think of them. As you’re doing your breathing, laser focus on 1 of these things you love and FEEL that love in your body right now. I’m imagining hugs! Deep, warm, heartfelt hugs from my loved ones. I can feel the hugs and the love they bring to me right now. Ahhh, that feels better.

I hope that this taste of stress resilience coaching was helpful to you. I always love getting your emails and feedback so please, let me know how you are doing and if you want more tips like these.

Sending healthy wishes and a big cyber hug to you!


My interview on the free Female Fat Loss Summit is tomorrow, Nov 11th! I’m sharing some great tools with everyone…and hopefully with you! 🙂

Female Fat Loss Summit 2.0

FREE Online Fat Loss Summit

Hello! I’ve got exciting news (and a bunch of awesome Halloween-themed recipes)…

I am a part of an amazing FREE online event that is about to start.

You will walk away from this FREE online event with more tools and takeaways than you could ever imagine so that you can:

  • Stop the “deprivation-binge eating-guilt” cycle.
  • Create a simple food and fitness plan that will help you create the healthy body you deserve!
  • Eat with joy, “consciousness” and intention. The way nature intended it to be.
  • Make your MIND your greatest asset to creating optimal health and design a strategy that is unique to YOU.
  • Feel amazing and energized in your body so you can find your path and live your PURPOSE!

If you are ready to jump in and get access NOW, go ahead and click here.

We both know the media and the internet are FULL of quick fix schemes, empty promises and contradictory health and diet information that JUST DON’T DELIVER THE GOODS!  Let’s put an end to the confusion right now. My friend and colleague, Dr. Kellee Rutley DC has created a single resource for you, where you can receive all of the tools YOU need to break free from diet prison, release the weight and take your body and your LIFE back. If it seems like everyone else already has it all except you trust me, you are NOT ALONE!

Dr. Kellee has brought together, over 21 Top Level experts, including me! These experts are the “real deal”! Kellee has interviewed highly credible and well respected Doctors, Naturopaths, Zen Masters, Holistic Psychologists, Holistic Chefs, well known Published Authors and True Fitness Experts with decades of experience, all sharing this “virtual podium” to give YOU the answers you have been looking for.

Being lean, “well” and happy is your natural state! Dr. Kellee and I can relate to what you are going through. Many of the experts on this summit have TRUE REAL LIFE stories to share with you about how they overcame the same obstacles you are facing right now.

If you want to become EMPOWERED with your own health and happiness; shed extra pounds, and truly feel WELL and have real VITALITY, go ahead and click the link here.

You will walk away from this FREE online event with over 21 hours of inspiration, education and more tools and takeaways and free gifts than you could ever imagine:

Decide you are WORTH it, and follow the few steps to get on the right path.

Dr. Kellee invited me to speak on this FREE online event, and I am so appreciative and extremely excited to share the virtual stage with all my fellow experts.

This event starts November 1st, so click here to get access now!

To your health, Rebecca

P.S. Share this transformative message with friends! Simply send them this link ( so they can enjoy free access to the summit too!

Check out these great Halloween recipes!

Primal Chicken Salad

Here’s what happened when my daughter and I decided to use up the leftover chicken thighs: we came up with an AWESOME chicken salad recipe! We enjoyed it for dinner and she even asked to bring it for lunch the next day (and then the lunch lady at her school wanted the recipe too!). You know how much I love quick, easy AND healthy recipes, so I am delighted to share this with you.



  • 1.5 cups cubed organic chicken thighs
  • 1/2 cup mayo (Primal Kitchen or homemade with good quality oil)
  • 1-2 teaspoons yellow or dijon mustard
  • 2 stalks organic celery, cut up small
  • 1 tablespoon lemon juice
  • 1/4 tsp black pepper

How to:

Mix everything together and enjoy with sliced organic veggies (cucumber, carrots, jicama, peppers), in lettuce wraps, or on top of leafy greens. Enjoy! 🙂