Nourish: 21 Days of Clean Eating

10 Things You Didn’t Know About Nourish

taglinenourishYou’re skeptical. I get it. I would be, too. What can my program do for you that you haven’t already done? How is different from those “other” programs out there (hint: they don’t have me)? Perhaps you’ve tried it all and nothing seems to work. Well, it’s time for a change!

If you think you know what my Nourish program is about, here’s what you might not know:

1: It’s Not a Diet

At all. It’s a way to learn a ton about your body and how it reacts to the food you are eating. Yes, we give up stuff…but not for the reasons you think. We give up the foods that are probably making you sick, tired, and unable to lose weight. We do this so you can figure out if these foods are messing with your digestion. Once you know this, you can start to heal. It’s not about following a strict plan or eating like I eat, it’s about learning to eat the way your body wants to eat.

2: You Can Do Anything For 21 Days

That’s right. You are more powerful than you think. Once you get off refined food, stimulants, and sugar  you’ll be surprised how easy it is and you will love how awesome you feel. You’ll even save money because you won’t be relying on other people to cook your food. No more fast food or take-out to feed yourself.  You know what your current diet is doing for you, give me just 21 days and discover a new way of eating.

3: What You Put In is More Important Then What You Take Out

All those “other” programs focus more on restricting and focusing mainly on what you’re not eating. I don’t care as much about that. I care what you ARE eating. Removing entire food groups is easy. Of course you’ll lose weight that way, you end up eating less calories. But is it sustainable? Should you do this long-term? What’s the health benefit? And most importantly, what are you replacing these foods with?  Nourish teaches you how to feel full and satisfied on less food, no deprivation required.

4: You Won’t Die Without Your Coffee

You really won’t, I promise. The way I see it this: coffee is good for you, unless it’s not. It’s really that simple. If you have IBS, leaky gut, or reflux, it might not be your friend. Learn how you feel without your daily cup of Joe and then make an informed decision about it. Still not convinced? See #2.

5: Vegetables Can Taste Good

If your daily repertoire consists of a small side of steamed broccoli, I’m talking to you. You can expand your horizons and learn how to prepare crave-worthy veggie dishes. By learning a few chef-inspired tips and tricks, vegetables can be delicious! Beyond taste, veggies are your secret weapon to living a healthy life in a body you love. Give yourself a chance to learn to love veggies!

6: You Don’t Have to Count Calories to Lose Weight

When you’re eating clean, calorie counting is often not necessary. When you choose clean, nutrient-rich food you will rely less on will power. Why? Because nutrients in your food signal satiety in your brain. Highly refined and processed foods lack these signaling nutrients. You know this because you can eat serving after serving of them and never feel satisfied. Calorie rich food does not always equal fullness, but nutrient rich food does! Nourish will prove this point to you over and over again.

7: You Don’t Need All That Protein

Protein is important but we try way too hard to get it. Guess what? If you’re eating enough, you’re likely getting enough. Let’s put that same effort toward getting in leafy greens and vegetables and see what amazing things happen. Nourish teaches you how to create a balanced plate so there’s never a question of “how much should I eat”?

8: Fruit Doesn’t Make You Fat

Let me just say this, fruit is not your problem.

9: Carbs Are Not Evil. And Neither Is Gluten (well maybe…)

Poor carbs, they are such an easy target. And yes, they can be devoid of nutrients and full of empty calories. They can also be so high in gluten they are making you sick. But this is not the case for everyone. In fact, it’s not the case for most people. Most of us can eat the heck out of carbs and feel perfectly fine. Can you? It’s worth the effort to find out.

10: It Could Change Your Life, If You Let It

What you feed yourself day to day might be the most important decisions you make in your life. These choices can have profound effects. They can make you sick or keep you well. Changing your diet changes your outlook and that can change your life. If you let it. Nourish will help you take that first step.

Are you ready?

Prep week starts January 16th. Learn more and get all the details right here.

Remember, you can participate from anywhere in the world, on your time.

My three words for 2017. Try this instead of resolutions this year!

My Three Words: 2017


My three words for 2017. Try this instead of resolutions this year!

Choose Three Words for Success in 2017

Since 2011 I have practiced something called Three Words. Every January, instead of creating resolutions, I decide on three words. These three words become a theme for my efforts in the year to come. I mostly use the words to guide my business; I say yes to projects, make decisions, and plan my time around my words. I keep the words on my computer or near my desk and they prompt me to make a focused choice.

As the years have gone by, my business life and my home life have morphed into one. This tends to happen when you work for yourself and you work from home.  As a result, my three words have taken on dual meanings to reflect both my personal and my professional life.

The best part of this process is looking back on December 31st and analyzing how my words helped to shape the past year, and whether they influenced my decisions. Before I reveal my three words for 2017, let’s take a look at my 3 words from 2016 and recap how I did.

My three words for 2016 were:  Share ♦ Build ♦ Better

How did I do? Let’s take a look:

I think I lived my words fairly well. I definitely Shared and Built in 2016! I set out to build a little place online that’s about giving and helping and not getting, and I think that’s what I accomplished.  I built a wonderful food confidence community on Facebook and I share much more than I ask. I feel comfortable sharing my work there and the work of my great colleagues, and it’s become a trusted place for my clients and community to share their successes and fears.

With Better, I wanted to focus on what was working and make it better.  Although I did create an entirely new program called Nourish for Life in 2016, my intention was to make what was working with my 21 Day Nourish even better. Nourish for Life is going to be my main focus in 2017. Not only by making it a life-changing program for my current participants, but as a new way of getting healthy for good, for everyone!

So what’s in store for the coming year?

My three words for 2017 are:  Surrender  ♦ Replenish ♦ Abundance

Surrender – Oh this is a BIG one! I am a worrier. And I stress. I also never think I’m doing enough. Well, in 2017 I am going to surrender. Surrender to what life throws my way, surrender to what is, and just be present. I’m going to put down the heavy load of my hopes, dreams, fears, and opinions about how things should be and allow myself to be guided by what’s happening in the moment. I know, it’s a super tall order, but for me, it’s time.

Replenish –  I’m going to make decisions, choose projects, and focus on relationships that replenish me. I will say no to time stealers, meaningless tasks, comparisons, worry, and doubt.  I’m going to set myself up for success by replenishing myself daily with something around self care, doing only work I love, helping others, and being in nature.

Abundance – My focus in 2017 is all about mindset. My mindset focus will be on Abundance. My hope is that this will help me when stress, worry and fear creeps in. An abundance mindset will change how I work with others, make long-term decisions, spend money, approach my business, and tons more. My plan is to use my new 5 Minute Journal to focus daily on appreciation and gratitude. I will watch less TV and consume less media overall, and I will try to see the lessons in the negative as much as possible.

That’s it. As always, wish me luck.

Love this 2016 holiday gift guide. There's something for everyone on your list (including you!). Happy holidays!

2016 Holiday Gift Guide

My  2016 Holiday Gift Guide was so fun to put together. Picks include affiliate links and direct links for easy shopping. I hope you find something special for someone you love! 

Love this 2016 holiday gift guide. There's something for everyone on your list (including you!). Happy holidays!



I adore these inspiring Mantra Band A good friend bought me LIVE WHAT YOU LOVE for my birthday last year and I always layer it with my other bracelets.  I love feel good jewelry. This is the perfect gift for a friend, sister, co-worker or teacher.



Give your family something to rise and shine about — 75 amazingly good recipes that everyone will love. Written by my friend and fellow RD, Katie Morford of Mom’s Kitchen Handbook this awesome collection of breakfast delights will make the first meal of the day worth waking up for. Surprise the breakfast lover in your life with this cookbook here.



One of my favorite apps right now is the Calm for the iphone. It’s a quick and easy way to get some peace and serenity into your life, right when you need it. I love listening to a waterfall sleep story before bed or the sound of waves crashing on a beach while I work.  Give someone you love a little zen with guided sessions and tips for managing stress. A meditation subscription might be the perfect gift for everyone I know.



I recently attended a chakra clearing in a salt cave and I’m now pretty much obsessed with the power of Himalayan salt to heal and soothe my soul. Crazy, right? Hey, don’t knock it ‘til you’ve tried it. This super cool 100% rock salt lamp from Urban Outfitters is a symbol for me to stop stressing out and get focused on the present. I love it for my desk, but it’s perfect for any peaceful nook in the home. Buy it here.



These Beautycounter from Beautycounter are the perfect one-stop-compact for any gal on the go! Both palettes mix best sellers and a few new shades for just the right balance. Added bonus: BC uses porcelain flower extract in their powders, a Thai bloom known for its antioxidant benefits to help moisturize the delicate skin around the eyes that creates a flattering, luminous effect. Check out all of the Beautycounter holiday gift sets here.


1451487_545098458909116_1649397358_nI absolutely love Stitch Fix. I’m a little obsessed, actually. I’ve received over 30 of these lovely square boxes to date. I’ve introduced Stitch Fix to most of my friends and family..even my 70-something mom loves getting her box! Stitch Fix is like having your own personal stylist on call: just complete a style Profile and their stylists handpick a selection of five clothing items (plus jewelry, purses & shoes) unique to your taste, budget and lifestyle. You buy what you like and return the rest (shipping is free both ways). If you buy all 5 pieces, you get 25% off the entire box! A $25 Stitch Fix gift card allows your friend to try the service for free. It’s a genius idea! You give the gift…they deliver the perfect present.  Grab a few gift cards here.



You can’t have too many cake servers….a fact I know to be true. This Maelle Cake Server from Anthropologie is adorable and will be sure to please the baker on your list. Click here to buy.



We use these bowls every day in our house and so will the lucky gal who gets a set from you!  They stack well, come in gorgeous colors, and are a timeless dinnerware classic. Pick up a set here



This Olloclip might be the coolest phone gadget – EVER. It’s a 4 in 1 lens that you clip onto your iphone that allows you to take fisheye, wide-angle, macro, and 10x & 15x photos in seconds. It also weighs in at less than an ounce. This bad boy is going on my own Christmas list for sure.



A new or reconditioned Vitamix might be the very best gift EVER! It’s definitely my favorite kitchen gadget of all time! I use my machine every single day. It’s by far one the best kitchen appliance investment I’ve made (and I bought mine as a reconditioned model). In December, you can save up to $90 on a new qualifying machine on Vitamiz OR you can click here to learn how to get a reconditioned machine.



How cute is a stoneware yarn bowl? This gift has my sister name all over it. Make the knitter in your life happy and you may just get a new scarf. Buy it



I just love this handcrafted ornament stamped with your favorite pet’s name. It’s super cute and a great gift for that special dog (or dog lover) in your life.



Because we’re all going to play with our phones during the game anyway, right? Game of Phones is a genius way to get full participation during game night. For the gamer who has it all, I bet they don’t have this



I love this super cute mug idea for that special teacher in your life. I’m thinking Miss Long might be receiving one of these this year. It’s snarky and a little dark, but that’s why I love it.

Happy Holidays and happy shopping!