My Monthly Cycle is Sabotaging Me! HELP!


PMS and Food Cravings


Seventy-five percent of women suffer from one or more of the symptoms associated with premenstrual syndrome (PMS), according to Dr. Mark Hyman, the Director of Cleveland Clinic's Center for Functional Medicine.  Symptoms include food cravings (particularly sugar), headaches, mood swings, bloating, depression, anxiety, breast tenderness, and disrupted sleep patterns. Most of us just accept it, many of us even pass on the dreaded legacy to our daughters as just “part of being a woman.”   And drug companies would like for us to believe that in many cases, this female “flaw” requires medical treatment—over-the-counter or prescriptions in more extreme cases— to live more normally and/or comfortably. We women simply need to understand what’s happening during our cycles and how different lifestyle and nutrition choices during these trigger times, can help us cope far better.

Why Do We Crave?

The Annals of Endocrinology published a study suggesting that these premenstrual cravings are a result of fluctuations in hormone levels, particularly estrogen, progesterone and cortisol.  These fluctuations are known to affect serotonin levels and activity. If cortisol is high and serotonin is low, you'll seek carbs and fats. When serotonin levels are low just prior to menstruation, the brain sends signals causing us to crave sweet or starchy carbohydrates.  When we eat these carb-heavy foods, serotonin and dopamine levels spike, improving our mood and overall sense of being. (These are research findings of the Proceedings of the National Academy of Sciences and study at MIT.)  The brain will basically drain us until we feed the craving.


So toss out the Twinkies; resist the urge to grab the cookies or cake.  Pushing extra water during your cycle can really help reduce these cravings, especially when you use the electrolytes water. the added magnesium can be very beneficial during this time of the month! It's not just the obvious sweets either.  Most of us also crave starchy carbs too, like bread, cereal, pasta, potatoes, chips, crackers, pretzels, etc.  So stock up on fruits, brown rice, quinoa, and oats. Some healthy snacks include vegetables and hummus, guacamole, sugar snap peas, protein bars, kale and coconut chips.  Pickles, Italian mix giardiniera, pickled okra, jerky, nuts, and popcorn are good too—just be aware of portions. Remember to snack smart

What More Can We Do?


When we're getting other important nutrients, our cravings (as well as other PMS symptoms) can be better kept at bay.  Many of us build up and have excess hormones, so having a diet rich in fiber, drinking plenty of water, and exercising are key in flushing these extra hormones.  

Great sources of fiber are vegetables (especially green leafy), beans, lentils, and seeds.  The bonus is that all of these contain key nutrients needed to balance hormones, like calcium, zinc, magnesium, Vitamins B6 and E.  Broccoli and cauliflower are very effective in removing excess estrogen; however, for some of us, they can contribute to bloating, which is another PMS symptom many of us battle.  Alcohol is not just important to avoid because of the sugars. It also affects the liver and can impede its function of excreting excess estrogen.

If you're feeling sluggish already, and then you find your sleep disrupted as well, you may be tempted to kick up the caffeine.  Don't do it. Caffeine not only aids in dehydration, it also promotes hormonal imbalance. It's also important to include sufficient protein (e.g. meat, fish, eggs, and nuts).   

Any physical activity that gets your heart rate up will help increase serotonin levels and lower cortisol levels, In addition, getting your sweat on will help get rid of water and reduce bloating, plus improve your overall mood and hunger levels! Even doing active recovery active such as yoga and meditation can really help balance out these hormones triggering these cravings!

Bottom Line!

PMS and cravings can be a monthly struggle for some people. But if you if you have a good game plan in place and are working on a healthy lifestyle in general, these monthly symptoms can be controlled so much easier! So daily focus on good water intake, whole food nutrition and increased activity to set yourself up for success!

Another benefit to the weight loss, increased muscle mass, and better sleep my clients achieve through the LEAN program, is better PMS management/decreased symptoms.  Since most of the dietary recommendations align, and we're exercising, hopefully this will be another side effect you enjoy, if you struggle with PMS.


Need help getting on track with your health and wellness? Looking to find better ways to manage your cravings each month? Then the LEAN program is for you! New session starting soon! More info in the link below

Nightshades! When Healthy Eating Backfires


Every once in awhile I will work with a client who actually feels worse eating healthy food verse better. Again not often, but for some, when they switch to a diet loaded with veggies they end up with major GI distress and they end up feeling like crap! This can be so frustrated. In most causes this problem is caused by a group of veggies called nightshades.

What the heck are nightshades?!

Lately I've been reading about nightshades and how some people may need to avoid them. In a nutshell, nightshades are classified as a group of fruits and vegetables that include bell peppers, chili peppers, tomatoes, white potatoes, and eggplants. However, since various spices and spice mixes are made with chili peppers, nightshades are found in processed foods as well. Although nightshades are very healthy and full of vitamins, minerals, and antioxidants, some people may have problems eating them.


Should nightshades be avoided?

Nightshades contain glycoalkaloids, which act as a natural bug repellant, and can cause inflammation. In some cases this can aggravate or prolong autoimmune and digestive issues. It's important to note that nightshades don’t affect the majority of individuals. However, those who struggle with allergies, food sensitivities, inflammatory bowel disease, autoimmune disease (hashimoto’s, graves disease etc.), leaky gut syndrome, gluten intolerance, or rheumatoid arthritis, should be aware them. Consuming the glycoalkaloids in nightshades can cause an attack on a person’s weakened cell membrane.  Ingestion could result in diarrhea, vomiting, bloating, nausea, or headaches. It may be best to avoid the foods that contain them altogether. If you don’t notice any of the above symptoms, I recommend incorporating nightshade fruits and vegetables in your diet. They provide plenty of delicious and healthy nutrients and antioxidants to improve your health! Just proceed with caution.


What do nightshade intolerance symptoms look like?

Everyone is different and your symptoms will vary. But typically, you can look for these symptoms…

  • Joint pain

  • Inflammation

  • Fatigue

  • Migraines

  • Skin flares

  • Digestive distress

  • Flares to any preexisting conditions

How to proceed with diet regarding nightshades

This process requires some trial and error. Since there are different levels of glycoalkaloids in nightshade fruits and vegetables, some individuals may be do fine with bell peppers, for example, but not tomatoes. It really requires some experimentation with your diet before you know which foods may be  easily tolerated and which should be avoided. The best way to determine which nightshades are safe for you is to eliminate them completely from your diet for a brief period, and then gradually re-introduce them, one at a time.



Although eliminating some of these foods from your diet may be regrettable, there are other food alternatives!

Eliminate and Replace

• Potatoes use mashed cauliflower/sweet potatoes

• Eggplant use mushrooms

• Red pepper flakes use black and white pepper spices

• Tomatoes use grapes

Other Alternatives

• Celery

• Radishes

• Blueberries

• Orange slices

• Melon

• Spices


Can nightshades intolerance be healed?

It is possible for sure but it all depends on how your body heals, and your own bio-individuality. Many people do reintroduce nightshades, but it really varies from person to person. It may not be in the cards for everyone, but there certainly is hope! The key is following an elimination diet protocol and healing from the inside out! Once you are healed then slowly adding nightshades back one at a time and determining what works for you and what does not!

Take Home Message

Nightshades are not particularly dangerous and don’t need to be seen as "red flag" foods across the board. Most of these vegetables and fruits offer great health benefits, including vitamins and minerals, to the body. But if you have symptoms that may be related to a nightshade sensitivity, it may be best (and very helpful) to eliminate them from your diet so your body can recover from any pain or discomfort.


Do you need more help determining what to eat? How to lose weight and keep it off? Well I want to help you! Check out my services in the link below!

A Look at Grains and Gluten

A Look at Grains and Gluten

            One of the things that we focus on in the programs I run is food selection!  We aim to eat a whole food diet with lots of veggies, protein, fruits and gluten free grains such as rice and quinoa.  Whole food nutrition is so important!  Processed foods like pretzels, crackers, chips, pasta, breads, cereals, etc dissolve in the mouth and don’t fill you up therefore allowing you to eat a lot of them!  This volume increase carbs and calories, creates a major spike in your insulin levels which causes you to store fat, and makes you very hungry!  One of the biggest things you can do to get back on track with weight loss is to cut out grains and gluten, AKA, slider foods!  Grains and gluten wreak havoc on your diet, and on your body!  Let’s take a closer look at why grains and gluten are problematic! 

Grains. Grains make up a majority of the convenience food in the US, take up the largest portion of every grocery store and receive the most government farm subsidies!  I always wonder, what if the government subsided fruit and veggies vs wheat and corn, making healthy food cheaper?!

We humans we spent thousands of years hunting and foraging. The menu was what nature served up: meats, nuts, leafy greens, veggies, some tubers and roots, the occasional berries or seasonal fruits and seeds. The more filling, the better. Then around 10,000 years ago, the tide turned. We were on the brink of the Agricultural Revolution. And, over time, grains became king. But, as countless archaeological findings suggest, people became smaller and frailer as a result of this new agrarian, grain-fed existence. Grains were certainly not any substantial part of the human diet prior to the Agricultural Revolution.  Our digestive systems did not evolve to maximize the effectiveness of grain consumption. Just because you can tolerate grains to a certain degree, doesn’t mean your body was designed for them or that they’re healthy for you. We’re not talking about what will allow you to hobble along. We’re talking about the foods that offer effective and efficient digestion and nutrient absorption in the body. Foods that will make you feel and function the best.

The biggest issue with grains is the major havoc it plays with insulin and other hormonal response in the body.  All carbohydrates you eat are eventually converted to glucose.  While glucose is a fuel, it is actually very toxic in excess amounts unless it is being burned inside your cells, so the body has evolved a way of getting it out of the bloodstream quickly and storing it in those cells. It does this by having the liver and the muscles store some as glycogen. Cells in your pancreas sense the excess amount of glucose in the bloodstream after a meal and secrete insulin, a hormone whose job it is to allow glucose (and fats and amino acids) to gain access to muscle and liver cells.

Now here’s the problem: once those cells are full, as they are almost all the time with inactive people, the rest of the glucose is converted to fat.  How ironic, though, that it’s not fat that gets stored as fat – its sugar.

This was an adaptive trait. But it didn’t evolve to handle the massive amounts of carbs we throw at it now. And, yes, we’re talking mostly about grains and sugar. Unless you are eating carrots nonstop, the average American’s majority of carb intake comes from grains.

And as for the nutritional value of grains? They aren’t the complete nutritional sources they’re made out to be. Grains have been associated with minerals deficiencies, perhaps because of high phytate levels. A diet high in grains may also reduce the body’s ability to process vitamin D.  Whatever nutrients you can get from whole grains you can get in equal to greater amounts in other food. In terms of nutrient density, grains can’t hold a candle to a diverse diet of veggies and meats.

A Look at Gluten! Grains are frankly hard on the digestive system. Gluten, the large, water-soluble protein that creates the elasticity in dough, is found in most common grains like wheat, rye and barley (and it’s the primary glue in wallpaper paste). Researchers now believe that a third of us are likely gluten intolerant/sensitive. That third of us “react” to gluten with a perceptible inflammatory response. Over time, those who are gluten intolerant can develop an array of medical conditions: dermatitis, joint pain, reproductive problems, acid reflux and other digestive conditions, autoimmune disorders, and Celiac disease. And that still doesn’t mean that the rest of us aren’t experiencing some milder negative effect that simply doesn’t manifest itself so obviously.

Lectins are mild, natural toxins that aren’t limited to just grains but seem to be found in especially high levels in most common grain varieties. They serve as one more reason grains just aren’t worth all the trouble that comes with them. Lectins inhibit the natural repair system of the GI tract, potentially leaving the rest of the body open to the impact of errant, wandering material from the digestive system, especially when these lectins “unlock” barriers to entry and allow larger undigested protein molecules into the bloodstream. This breach can initiate all kinds of immune-related havoc and is thought to be related to the development of autoimmune disorders. Some people are more sensitive to the damage of lectins than others, as in the case with gluten. Nonetheless, I’d say, over time we all pay the price.

The bottom line is this: grains equal carbs. They are not the wholesome staples they’re made out to be. Your body will be much better off without inflammation, the insulin roller coaster, and the constant onslaught of gluten and lectins. A diet very low or entirely without grains has been shown to decrease risk for problems associated with diabetes, to lower blood pressure, alleviate heartburn symptoms, and shed abdominal fat.

So if your goal is to get back on track with weight loss, start by omitting grains!  Once you cut out all slider foods you will find that you eat less and feel full faster!  If you would like to learn more about slider foods, proper nutrition, and get back to losing weight, then join us for our next 6 week online program!  I promise you will not regret it!  Click below for more details.


What a Difference One Year Can Make!

Are you ready to make 2019 the last year you commit to weight loss? The last year you commit to weight loss because you finally find the strategies that not only help you lose weight but more importantly, keep it off! This is exactly what happen in 2018 with my client below! Read more about her transformation below!


January 1st It’s that time of year when we are all regretting our unhealthy choices for the last two months and feeling the need to get BACK ON TRACK!  For many it is when we pledge to eating healthier, increasing our exercise and losing weight! Many commit to crazy, unrealistic restriction in order to quickly undo the damage from December.  Then find themselves right back where they started a few weeks later!

Research shows the most successful dieters -- those who lose weight and keep it off for the long haul -- practice healthy eating and exercise habits all year long. They don’t subscribe to crash diets, they ditch the all or nothing mindset and they understand that changes requires time a patience.  They don’t have New Year’s diet resolutions because they don’t make big promises that are impossible to keep.  So keep that in mind as you begin your journey to better health this year!  Consider small changes that are manageable and sustainable!  Avoid over restriction and absolutes because in the long run those will never work!  Whether it’s the first week of January or last week of June, there’s no time like the present for new beginnings.


My goal in the programs I run is to teach you sustainable changes you can do FOREVER!  We focus on progress NOT perfection!  We learn about balance and moderation with macro management!  There are no foods that are “off limits”. We regulate our hormones and cravings with the daily fasting and we set realistic exercise goals with workouts that are quick but efficient! Because of this my clients see long term results! because of this my clients are able to keep the weight off!


A prime example of this is my client Terri!!  Terri started her weight loss journey at the beginning of 2018!  Prior to implementing these lifestyle changes she was eating “clean” and exercising MOST days but just not seeing any major progress!   She was frustrated and ready to give up! But luckily she didn’t! She decided to start working with me and over the course of the next year she finally made progress. MAJOR progress!

We made small changes in what she was eating, we changed WHEN she was eating it and then incorporated HIT interval training and strength training into her exercise.  With these small changes she began to see MAJOR results!  Her transformation in just one year is remarkable and is clear to see in her before and after photos.


I can’t tell you how many times I have talked with someone who mirrors her story.  You are working hard to eat healthy and “clean”.  You are putting time at the gym every week BUT you are just not seeing results!   Another popular story I hear is from women who can’t lose weight because of poor thyroid function or no thyroid at all, PCOS, premenopausal or menopause!  They too are eating healthy and trying to exercise with no results! 

Honestly these clients are my FAVORITE!  They already have the healthy foundation and they are working hard!  All I have to do is make some small tweaks, teach them about intermittent fasting and switch up their exercise, manage their macros and they FINALLY start to see the scale move!

These results are not just limited to this client! This story is repeated over and over in so many of my clients! Check out more LEAN transformations below!


Can you relate to the stories above?  Have you been doing what you thought you were supposed to do BUT still see no results?  If this is you then I promise this is the program for you!!  I promise that I can show you how to see long term results WITHOUT deprivation! WITHOUT crash diets! WITHOUT killing yourself in the gym!

Save your spot for my next session before the are all gone!  More info the the link below!  

The Importance of Meal Prep and One Yummy Chicken Recipe You Will Want to Add to Your Dinner Rotation!

Easy Lemon Garlic Chicken Thighs

Easy Lemon Garlic Chicken Thighs

What’s for dinner? That is the million dollar question at my house each night! I know first hand how hard it is to get a healthy meal on the table each night. I know even more how hard it is to get a healthy meal on the table that everyone likes!


This is a common struggle for so many of my clients and it is a pain point that I work hard to address in my seven week program LEAN, Living Energized and Nourished. One of the ways I do this is to provide a comprehensive, 6 week meal planning guide with your enrollment in LEAN. This guide gives you weekly recipes suggestions including one lunch option and three to four dinner options for each week! The guide also provides the weekly grocery list AND detailed instruction of what to do on Sunday to help get these healthy meals on the table quicker during the week! For many this is the game changer to making healthy eating so much easier!


Finding yummy recipes that keep you on track with your weight loss goals can be a challenge! However, I have the tools to make it easier for sure! Like this simple, healthy but oh so yummy recipe, Easy Lemon Garlic Chicken Thighs. This recipe, developed by Carolyn Williams, PhD, RD, can be found in one of our four week meal planning guides! These meal planning guides would make the best stocking stuffer for loved one looking to dial it in, in 2019! Just like the guide you receive with the LEAN program, these guides provide multiple recipes for each week, detailed shopping list and all the info to pre prep on the weekends!


As a holiday bonus Carolyn and I are giving away this yummy Lemon Garlic Chicken Thigh recipe featured in the volume two meal planning guide for FREE! This is sure to be a family favorite! Did I also mention that our four week meal plans give kid tips? These kid tips, as seen below, make adapting these recipe so simple for the whole family!

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Let me know what you think of this recipe and be sure to tag us when you make it! So many awesome things in store for 2019! I look forward to helping you all reach your health and wellness goals!

XOXO, Amanda


My Go To items to Keep You on Track in 2019!

With the holiday season upon us and the New Year right around the corner it is a great time to consider some tools and gadgets to make getting healthy easier in 2019! Preparation is key to long term success and when you have the right tools on hand, this preparation is even easier! Consider adding these to your holiday list this year!


1) OXO Good Grips Ground Meat Chopper

This is a must in my kitchen! I love cooking ground meats for tacos, pasta sauce and soups! This inexpensive tool help breaks up ground meat in pans for even cooking. Use it for soups and stews, or any ingredient that needs separating.


2) Etekcity Digital Kitchen Multifunction Food Scale

Having the ability to weigh and measure your food is the BEST way to track your food intake! I love this scale and use it often to keep my portions in check! It is equipped with 4 high precision sensors to give you accurate measurements all the time. Super easy-to-read LCD display remains backlit for 30 seconds. Screen turns off automatically (auto-off function) after 2 minutes. Designed for easy storage and lightweight portability. Easily measure food or ingredients at any time, anywhere. Tare function helps facilitate your food measurements. Get quick unit conversions between various options (milk volume, water volume, g, oz, and lb:oz).


3) Zoodle maker! Premium V Slicer

Zoodles are a quick and easy low carb option and making them is so much easier with the handy kitchen tool! This Spiralizer comes with a premium storage bag, cleaning brush and a physical recipe book, which is chock-full of creative yet easy recipes that will brighten any family dinner table. Vegetable spiral slicing goes hand-in-hand with low carb and Gluten Free diets promoting WEIGHT LOSS - more vegetables and fewer carbohydrates will lead to a HAPPIER, HEALTHIER lifestyle for you and your family. It's fun, quick and easily to makes stir-fries, salads, and even vegetable pasta. You will be able to create NOODLES and JULIENNE SPIRALS from a great variety of vegetables including Carrots, Zucchini, Cucumbers, Squash, Radish, Sweet Potatoes, Regular Potatoes and much MORE.


4) Stainless Steel Handheld Electric Milk Frothe

You know that I love a warm cup of bulletproof coffee most morning and this handheld mixer is great to use while at home or on the road to get that creamy cup of BP coffee! Hand-held frother powered by a couple of AAA batteries.

5) Rubbermaid TakeAlongs Divided Container

Meal prep is so important to making healthy eating easy and these containers make getting those meals together so much easier! I love them and use them every week!


6) Premium Large Exercise Sliders and Resistance Bands

These resistant bands and sliders are such a great, inexpensive addition to your workout equipment. The bands are heavy duty resistance loop bands made of 100% natural latex and come in 5 varying resistance levels. This makes them perfect whether you are just starting to workout or a seasoned workout warrior. Our extra light and light bands are great for beginners, while our medium, heavy and extra heavy exercise bands are targeted for more intermediate and advanced strength training.


7) Bose SoundSport Wireless Headphones, Aqua

I get asked often what ear buds I use and these are the ones! They are bluetooth and they fit so well in my ears! I love them! I little pricey but worth the investment! A high-quality audio experience, consistently balanced at any volume, thanks to Bose active EQ. Wireless convenience, with easy Bluetooth and NFC pairing aided by voice prompts. Quick Charging Times 15 Minutes for 1 Hour. Recharge Time 2 Hours


8) Lily’s chocolates

Delicious, creamy and indulgent, this is the Original Lily’s chocolate bar. Made with botanically-sweetened dark chocolate that provides all the delicious chocolatey flavor but with no added sugar. Lily’s chocolate is sweetened with stevia, a zero calorie, natural sweetener and have about 4-6g of net carbs per bar which makes this a great low carb treat! Made with fair trade, unsweetened chocolate, cocoa butter and vanilla. LILY'S Chocolate - Super Variety (6 Pack) - 1 Of Each Flavor Creamy Milk, Almond, Coconut, Salted Almond Milk, Original, Crispy Rice - 3 Oz.


9) Electrolyte drops

Elewctrolye enhanced water is something that I highly recommend my clients drink. Making sure you have plenty of Magnesium, Potassium, and Sodium is so important! If you are looking for a less expensive way to drink electrolyte enhanced water then give these drops a try! HYPER-LYTE is a liquid supplement designed to replenish lost electrolytes due to physical exertion, exercise, alcohol consumption, hangover, or illness. Experience all natural rehydration by simply adding to water or your favorite drink; add lemon to ease the mineral taste. Guilt free electrolyte rehydration with zero calories, artificial colors, flavors, or sweeteners.

10) Vital Proteins Collagen Peptides (20 oz) - Pasture-Raised, Grass-Fed, Hydrolyzed Collagen Protein.

As we age we lose collagen all over our body! I love this product as an easy way to increase collagen! I have seen great improvements in my joint health since using this daily and the benefits for my skin are just an adding plus! This product is pasture-raised, grass-fed, non-GMO, and kosher. This collagen powder is soluble in cold and hot liquids. I will mix this with my daily protein shake mid afternoon. Collagen peptides promote youthful skin, healthier hair, and stronger nails. Helps keeps bones healthy and strong, supports joint health. Whole 30 Approved, gluten Free, and dairy Free!


Introducing LEAN Accountability Coach Cassie Zumwalt


As our #LEANteam introductions continue, I am so excited to formally introduce you all to Cassie Zumwalt, my BFF, partner in crime and #LEANteam rockstar! As you will read below, I have known Cassie since our days in college. We have been pretty inseparable for the past 20 years and during our time together I know that I have been a major influence in her overall goal to live a healthy life.

10-12 years ago when I became the rogue dietitian, telling my patients to stop worrying about fats and start worrying about carbs and sugar, she might have been the only person that did not think I was crazy! Together we have evolved and aimed to nourish our bodies with the highest quality foods and hold each other accountable for this new healthy lifestyle. I will even admit that over the last few years Cassie may be more dialed in with regards to food quality and food sourcing than even myself. She is a wealth of knowledge due to her educational background and her personal experience. Cassie has been a promonate figure in my monthly ELITE program for the past year and I look forward to expanding her roll in the months to come! Read more about Cassie below.


Hello. Let me introduce myself, my name is Cassie Zumwalt and I am delighted to be working with Amanda’s LEAN program as an advisor for the monthly ELITE program.  I am a Registered Nurse with Degrees from the University of Kentucky in Health Care Administration and a BSN from Eastern Kentucky University. Most importantly, I am a wife to Nicholas and Mom to a pretty phenomenal little guy, Aiden. My nursing career has centered in both Cardiology and Oncology and has fueled my passion for living a life of health and wellness. I truly understand how significant it is that we nourish our bodies with whole foods and incorporate intentional exercise in order to live our lives in the happiest and healthiest capacity.



Amanda and I have been close friends since our sorority days back in college. We have shared many awesome memories together including being part of each other’s weddings, beginning of our careers in the medical field, we even got to experience pregnancies together.  Like so many women, I really struggled with losing my pregnancy weight; however, my battle was even more complicated by a considerable amount of stress due to my son's long term and frequent hospitalizations related to his complex congenital heart disease. I really lost sight of how important it was to put my health first! Which is imperative, as Aiden’s special needs will require both me and my husband to be at our best for the rest of our lives. Unfortunately, I had been a lifelong “yo-yoer” with my weight despite my awareness of the importance of whole food nutrition and eating from clean, high quality food sources; I was a steady state cardio junkie, and I had not seen any substantial results for many years after the birth of my son.


The whole family got healthy!

The whole family got healthy!


When I began intermittent fasting and incorporating strength training into my exercise routines, I was able to lose 70 pounds in six months. The best part is I have been able to maintain the loss for over a year and a half by simply living the LEAN lifestyle. Even more importantly than the physical change to my body is the fact that I now have more energy and stamina than I remember having long before parenthood. I love the emotional stability and mental clarity that these principals have brought to my life. I truly am grateful that this program has left such a positive impact on so many of my friends, family, neighbors and co-workers and I know it will work for you too!  I look forward to the opportunity to help and support many clients in the years to come and teach them what I have learned to finally see long term, sustainable results!



I don’t know about you, but sometimes I have the worst time figuring out what to buy my friends and family for Christmas. There can be a lot of anxiety about gift giving – is this something they would like? Is this something they would use? Will they be returning it in January? 


The first thing you need to do is think about what your loved one is interested in. If it’s health, fitness, and nutrition, then you’ve come to the right place. There are tons of great gifts to give to those in your circle that love to sweat and fuel their bodies well. The next time you struggle with deciding what gifts to get everyone for Christmas, check out this list of my Top 5 Gifts for the Holidays for those wellness-oriented folks in your life! 

  1. Fitness tracker. Devices like Fitbits are a great gift idea for the health nut in your life. A Fitbit can be perfect for those just starting their health journey – not only do they track your steps, but the newest editions also track your sleep and monitor your heart rate. Aside from newbies to the health world, Fitbits can also be a great tool to help the workout veteran really take control of their exercises. The heart rate monitor that Fitbit provides great information about calorie burn during workouts! I love this FitBit Charge 2 linked here!

2. You can’t go wrong with workout clothes, equipment, and gift cards. Most of us have plenty of workout tank tops, shorts, and t-shirts to wear during the warmer times of the year. But if there’s a runner in your life, pick them up a new pullover or fleece leggings that will protect them from the December temperatures! Winter workout clothes are a great way to show your family that you’re not only thinking about them, but also helps them stay accountable and not skip workouts due to the weather!


3. A meal delivery service! Most of us eat out more than we really should, and a big part of that is due to hectic schedules where we just can’t fit in prepping, cooking, and cleaning up after a meal. A great gift idea for the busy people in your life is pre-purchasing dinners through a meal delivery service. Depending on where you purchase from, your loved one will come home to a box of prepped, portioned, and fresh ingredients that can be transformed into a meal in 30 minutes or less. Get $60 off your first order by clicking here!


4. Gym Membership! Another great “pay ahead” gift is to cover the next few month’s of their gym membership. Most gyms run on an auto-pay method, so just take a trip to the gym’s office and pre-pay their account for a while. The best part about this gift is it takes the guesswork out – they were already buying the service monthly, so you know this is something that they’ll both like and appreciate. If you really want to wow them, try purchasing a few personal trainer sessions for them with a trainer at their gym. Working with a trainer gives clients a great foundation to build on in the gym.


5. Work with a Dietitian! Another awesome way to help support your friends in their healthy lifestyles is covering the cost of a Dietitian. Working with a professional can really help kickstart their goals or propel them forward in their healthy lifestyle. Registered Dietitians are the most qualified people to support your health and wellness goals! What I love about being able to work with my clients online and in a group setting is that I can significantly reduce your cost of working with an RD. A typical one hour consult with a dietitian will run you about 75-100 dollars. My clients are able to get access to me on daily basis for 7 WEEKS and it only cost $199! This is an incredible opportunity to learn and get support from a dietitian without the crazy cost! Consider a gift certificate to my seven week online program LEAN for the ones you love! More info by clicking here!


If you or someone you love is considering making a lifestyle change in 2019, contact me about joining one of my programs! I am a registered dietitian specializing in Bariatric and weight loss nutrition, and I can help you reach your nutrition goals in 2019!