Ditch the Diet!

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New Year, New Diet!? I keep hearing about all these different diets... Keto, Vegan, Intermittent Fasting, Shake Cleanses, Fiber Diet and many, MANY more! And I'm sure you do, too! Confusing, right?

Even I sometimes get swayed by social media and online articles promoting all of these diets... thinking maybe this new fad IS the real answer for health and weight loss!? 

Hello halo effect...

But, what I have learned over and over again with my own health as well as coaching hundreds of people one-on-one and in group programs, is that losing the weight and feeling your best all comes back to these three simple things:

1. Moderation: Eating 80-90% clean/nutritious and 20-10% life’s indulgences

2. Portion Control 

3. Clean-Eating: food is real and unaltered 

I say simple... but these may actually sound hard! And I get it... eating well does take education and intention - especially in the world we live in with so much conflicting information out there and so many food choices! Think about it... there is a whole aisle committed to just cereals in the market. And they even advertise: high in fiber! low in sugar! low in net carbs! heart healthy! low in fat! 

Sound too good to be true? It might be! How do we even know what to buy? It can become so overwhelming.

Once you're educated on foods that nourish you, it all comes down to preparation, discipline, ritual and commitment. Wow, that’s a mouth-full! But I must tell you that most of my clients after proper education do know how to eat well. They may need some few tweaking here and there, but overall they have a sense of what to eat. But, once you know what to eat, then you have to face the biggest pitfalls of: picking, over-indulging, and emotional eating. 


Choosing crappy eating (when you otherwise "know better") is just a symptom of a pattern/habit that needs to be looked at. 

How many times have you come home from a long day, unprepared, and call you nearest Sushi, Italian, or Chinese restaurant? 

How often do you eat some of the kids food and don't even realize you are doing it

Or, what about the times you just grab the nearest crunchies when you may or may not even be hungry?

Then you feel guilty, shameful and repeat that same 'ole story of starting over tomorrow! Sound familiar?

Shift 21 is a 3-week program that I created a few years ago that not only educates & prepares you for eating a well-balanced diet, but also explores the habits and patterns that keep you stuck picking, over-indulging, and emotional eating. 

I am currently not offering Shift 21 as a Group Program, but it is what I use with my one-on-one clients to get them started. We discuss your vision for health and wellness, and I tailor the program just for you with weekly video conferences -- you receive a lot more attention and support than in a group setting! 

If you've been confused by diets and this interests you -- please email me and we can talk about private coaching using the Shift 21 Method.

3 favorite winter breakfasts

With that said, I want to give you a look into my 3 favorite winter breakfasts, all of which include real, unaltered, foods! No confusing/guessing here!  This may seem really simple…think nourishing, nutrient dense, fiber full and satiating…No gimmicks!!!!  

Simple Clean and Whole Nutrient Dense Shake

  • 2 scoops Terras Whey or Raw Organic (Vegan)Chocolate or

  • Vanilla Protein Powder

  • 1/2 banana 

  • 1/4 cup frozen berries

  • 1/2-3/4 cup frozen kale or spinach

  • 1 tablespoon flax/chia mix
    Blend and go! I actually let it sit to room temp in the winter months.

Green Egg Scramble

  • 2 eggs scrambled with a teaspoon of coconut oil or ghee

  • Big handful of spinach

  • Salt and pepper

  • 1 to 2 slices of cinnamon raisin or flax seed Ezekiel bread


I first put the spinach in the pan with teaspoon of coconut oil or ghee. Allow to wilt
Add 2 eggs. Top eggs on Ezekiel.

Bobs Red Mill Flax/Chia Oatmeal in a Ready-To-Go Cup 

  • 1 teaspoon of nut butter

  • 1/2 banana

    Heat according to directions and add nut butter, and banana... allow to sit for a couple of minutes.....SO DELISH!

Please remember: these are nutrient dense breakfasts. Again, my belief is Whole Foods - I am not a calorie counter. I am interested in portion control, a balanced plate, and mindful choices. Once you are aware of what makes your body tick, then you will be cognizant of how to sustain healthy eating while releasing habits and patterns that have been holding you back.

Breakfast Cheers to a New Year!

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