Cabbage Noodles=Caboodles!

Our family has been grain-free for many years. Quite a change since I grew up with a loaf of french bread in one hand and a fork filled with pasta in the other.

One of the staples that I’ve enjoyed replacing traditional pasta with in a variety of recipes (like beef stroganoff!) is cabbage noodles. And they are soooo easy to make!

Here’s what to do!

Slice up a green cabbage so you get strands. Easiest to cut the cabbage in half, remove the stem and core, lay down on the flat side and then slice into strands of desired thickness (usually about 1/2 inch thick) from top to bottom.

Cook on low-med heat in the healthy fat of your choice for about 8-10 mins until tender (coconut oil, ghee,butter, duck fat, and bacon fat are all great).

Delicious as a side dish or topped with your favorite sauce. Enjoy!

Must have tools for getting healthy, wealthy, and slim!

Happy hump day!
Last week you discovered the first key to better health & happiness so you can look and feel awesome. Click here if you missed it.
Today, you’re going to learn about the 2nd key called define. This is your moment to get clear on what you deeply desire for yourself and your greatest asset: your health.
Before we jump into that, don’t miss your last chance to hear my interview on “Unlocking health & beauty: Breaking up with stress so you can look and feel your best!” in the free HEALTHY, WEALTHY and SLIM summit!! Check it out!
Okay back to the “define key.” This is what allows you to form the best plan to get you the results that you want!

Generic goals yield generic results–how very unsatisfying! You’ve got to focus your wants like a laser…and then take it further and know WHY having your wants met is so super important to you. (Psst! If it’s not that important, then you need to pick something else!)
Many of you have shared how you’ve used the guidance of these newsletters to guide your vision for getting clear on what you want for yourself and your health and why that desire is so important to you. This is your WHY. If you are feeling stuck here, email me right now so you can move forward. Your WHY, what will pull you forward toward your goal no matter what, is what trumps willpower. Every. Single. Time. So make sure you don’t skip this step!
Post your WHY someplace that you can read it and feel it every single day.
Next time, I’ll reveal how to use the 3rd key to take smart action toward what you deeply desire for yourself & and your health. Until then, go forth and be AWESOME!


Progress not perfection

Reflect, define, act. These are 3 keys to better health & happiness that are vital to reaching your goals so you look and feel awesome. I’ll be discussing how to use these keys over the next few weeks with you. Today we’ll explore the first key: reflect.

What’s working for you
Holidays often bring us clarity of our greatest health obstacles as they are a time that many of us experience additional stress (travel, family dynamics, high expectations, dietary temptation). As you read on, consider this: every obstacle has a solution and you don’t need to keep hitting your head against a wall or feeling stuck and unhappy in your body. Progress begins with reflecting on what is and what isn’t working for you.
While it’s fresh in your mind, how did you support yourself over the holiday season? To make this really easy, let’s look at the 4 basic areas of self-care.
Food-what particular foods and meals worked well for you (satisfied your hunger for 3 or more hours and reduced your cravings)?
Rest-how did you ensure you got enough sleep (7-8 hours each night somewhere between 9pm-8am)?
Movement-which ways did you move your body that felt good? Which types of movements made you feel like you were getting stronger, especially your challenge areas (for example, core, flexibility, physical endurance, or strength)?
Managing stress-how did you lower your worry, frustration or overwhelm? Did you have some tool that you could use every day whenever you felt these emotions bubble up that was helpful?

Your answers reflect your current tool box. These are the tools you are using to make progress toward your health goal(s). If you are making the progress you desire, then your tool box is perfect for you. If not, you may need to add some specialty tools. Let’s keep going!

What’s not working for you
Over the last 6 weeks, what did you stop doing or do in excess…do any of these ring a bell? Did you stop working out, overeat or eat foods that push you further from your goals, not take time for yourself, eat or drink to numb out? Taking a moment to reflect on your successes as well as your “pitfalls” is how you make progress. Making progress is what keeps you motivated and has been repeatedly shown in studies to lead to greater happiness. It’s when you feel like your effort doesn’t make a difference in how you look or feel that you feel helpless.

So now that you’ve reflected on which self-care tools are working for you and which aren’t, pay attention this week to using the best tools in your tool box (eating those foods that are most satisfying to you, getting enough sleep, etc). Next week, we’ll dive into the next key and define what you deeply desire for yourself and your greatest asset: your health.
Until then, I’m wishing you a very Happy New Year!

P.S. Here is your personal invitation to unlock your Healthy, Wealthy & Slim self!
Starting soon, you can join me and 21 other experts as we share life changing information with you! It’s a FREE video interview summit called HEALTHY, WEALTHY and SLIM!! This event is designed to support you to build and sustain an INCREDIBLE life helping yourself and others achieve ULTIMATE health and weight loss success! Grab your spot now!

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! 🙂