Healthy Lifestyle Philosophy

Leave a comment

What’s Important to You?

I was driving home last night and the John Tesh show was on the radio.  I hear a lot of interesting things on this show – some that I agree on and some that I don’t.

Last night he shared a strategy used by Dr Phil to help people align their lives with their priorities.  So often we say that something is important to us, but get sidetracked with other things when the time comes to do something about it.

John Tesh shared this simple Dr Phil system to make sure you’re allocating time to your priorities and not procrastinating:

  1. Make a list of the top five things in your life (your priorities – include you biggest wants and desires here too)
  2. Keep a journal of how much time you are spending on all your activities each day, for one week.  For example if you were at the gym for 30 minutes write “Exercise: 30 minutes”.
  3. At the end of the week work out the average amount of time that you are spending on your activities.
  4. Compare this with what you said that your priorities were in the beginning of the week.
  5. Make changes accordingly.  For example, if time on Facebook or e-mail was not a priority that you listed, schedule certain times in the day to work on those things and close the windows the rest of the time.

If you are a procrastinator, you may also enjoy this blog post from John Tesh’s website:


Cheers to your good health!


For more information about me, what I do as a coach or to sign up for my newsletter please visit:



Leave a comment

Hearty Fruit Chutney Recipe from Clean Eating Magazine

I have so many clients that are baking pie after pie so that the apples that they got when they went picking don’t go bad.  So, I thought to myself: “Why not share something healthy that they could do with them?”

I went looking for a recipe and Clean Eating Magazine seems to always have them (look them up at www.cleaneatingmag.com)
Here is your recipe for an amazing Fruit Chutney, low on calories and high on yumminess!


  • 1 tsp olive oil
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 1/4 tsp sea salt
  • 2 apples, peeled and diced into 1/2-inch chunks (about 2 cups)
  • 2-inch piece fresh ginger, peeled and grated (about 2 tsp)
  • 1/4 cup raisins
  • 1/4 cup Medjool dates, pitted and diced into 1/4-inch pieces
  • 1/4 cup dried cranberries
  • 3 tbsp apple cider vinegar
  • 3/4 tsp allspice


  1. Pour oil into a heavy skillet over medium-high heat. Then place onion and garlic in skillet, sprinkle with salt and sauté for about 3 minutes.  Add apples and ginger and sauté for another minute.
  2. Stir in remaining ingredients and bring to a boil. Lower heat, cover, and simmer for 30 minutes until thickened.

Leave a comment

Being grateful for what you have

I know it’s such an old cliche!  But…cliches happen for a reason.  They have happened often enough that someone has coined the phrase and millions of people worldwide have decided that it was relevant enough to their lives that they share it.

This is something that focuses on the area of my practice as a Health Coach not (directly) related to food.  It impacts your health more than you know and influences your food choices often.

Think about the last time you were really upset about something or with someone.  If you’re like most women that I know you turned to an external source for comfort: you had a glass of wine, you ate some pizza, you finished a pint of ice cream.  Depending on the severity of your upset, maybe you did all three.  This is what we call emotional eating.  Meaning that you eat for an emotional need and not a nutritional one.  Would you have had that wine/pizza/ice cream if things were going well?  Maybe.  But, more than likely not (or not all at once).

The most common area in our lives where we tend to focus on the negative is in our relationships.  Ironically this is often the most important thing in our lives and the area where we put the most pressure on ourselves and our loved ones.  Think about all the relationships that you have had in your life.  How many times have you complained incessantly about your boyfriend/spouse/significant other leaving their empty glass on the coffee table, not cleaning up behind themselves or not getting the “honey-do” list done? 

What good has come out of these confrontations?  Yes, maybe tomorrow there isn’t a glass on the table, but isn’t the “why” more important?  If your loved one is picking up that glass just so that they don’t have to listen to you whine is that good enough for you?  I don’t think so – I think that you deserve better.  Wouldn’t you much prefer if they picked up that glass because you are amazing, they know it bugs you and they want to be better for YOU?

So, how do you make that shift?  Apply this to any example that comes to mind.  I suggest making a point of saying thank you (not in the sarcastic way) when they pick it up.  If they clean they room, make a really big deal about how awesome they are for doing it and how grateful you are that they would do that so that you don’t have to.  Do you see the change?  That’s not to say that it’s easy to do this, but the results will be a much happier, more fulfilling relationship in many ways if you do. 

When I was in school one of the lecturers recommended a Gratitude exercise before we went to bed at night.  At a time when most of us run through our mental “to-do” list for the next day and all of the things that stress us out, choosing instead to think about three things in our lives that we are grateful for makes for a much happier you when you wake.

Try it, and let me know how it goes 🙂

Cheers to your good health!