Health at Every Size (HAES) Webinar

Curious about the Health at Every Size approach? I'm hosting a webinar on Wednesday Jun 14 at 7pm EST to explain what this paradigm means, how it is different than the typical health advice, and research that supports a HAES approach. Can't make it on June 14? The webinar will be recorded and sent to everyone who registers. Sign up here!

HAES® supports people in adopting health habits for the sake of health and well-being rather than weight control
— Association for Size Diversity and Health

April Roundup

Miss any posts on social media from last month? I've consolidated them all here! Lots of focus on seasonal veggies, like asparagus, ramps, and fiddleheads, along with articles and videos on foot and ankle mobility for Foot Health Awareness Month

Things I Wrote

How Important is Hydration to Your Health? I wrote this article for Zhou Nutrition focusing on one of the basics of nutrition: hydration. Right now, you may feel inundated with articles supporting the latest diet trend or fad food. While we are always learning new things in this field, it is so important to not leave the basics behind. 


One Pot Meals

Paleo Moroccan Chicken Stew This stew makes great leftovers that you can take for lunch the next day

Spring Tuscan Quinoa Bake (vegetarian-friendly) Easy, colorful, and flavorful, this dish is a crowdpleaser

Lemon Chicken with Asparagus Simple, bright, and full of flavor

Vegan and Vegetarian

Vegan Parmesan Farro Risotto with Garlicky Greens Farro is a lot more forgiving than traditional Arborio rice, making this dish an easy weeknight option

Shaved Asparagus Frittata (contains dairy and eggs) Easy enough for a weeknight meal, fancy enough for company

Spring Celebration Salad (contains dairy) The butter vinaigrette is a game-changer; I've added it to veggies and salad at least once a week

Spring Onion Soup (contains dairy) My favorite soup I tried this month

Fiddlehead Frittata (contains dairy and eggs) Can't find fiddleheads? Swap asparagus or green beans

Tahini Chocolate Banana Soft Serve Tahini is a great substitute for nut butters if you are allergic to nuts


Matzo Ball Soup Simple and comforting, I like to make this soup on rainy spring days. 

Roasted Potato, Sunchoke, and Asparagus Salad with Ramps Easter brunch is one of the meals that signifies spring to me, and I love including seasonal veggies only found this time of year, like ramps. 

Yoga and Workout Videos

Stabilizing Foot and Ankle Exercises These exercises take up limited space so you can do them anywhere. Try while you're cooking or brushing your teeth

How to Fix Foot Pain and Improve Ankle Mobility I can't recommend this video enough, especially to runners and anyone who spends a lot of time on their feet (nurses, waiters, construction workers, I'm looking at you!)

Yoga for Flat Feet and Plantar Fasciitis This video is also a great post-run cool-down


21 Low-impact Workouts that are More Effective Than You Think All my favorites made the list. How about yours?

Three Foot Stretches to Help You Walk Without Pain You should be able to walk without pain. Try these stretches and see a healthcare professional if pain continues

Six Stretches to Relieve Your Morning Foot Pain I include several of these in my yoga classes. Most you can do while watching tv

Candy-free Easter Basket Ideas Helpful ideas for Easter or any gift-giving holiday

Feet are our Foundation: Five ways to strengthen them The earlier videos and articles stretched your feet. This one focuses on strengthening them

Herbal Medicines in Pregnancy: What's safe and what's not Herbs can be incredibly powerful but need to be used appropriately. Send this one to a mom- or dad-to-be!

What did you cook and read last month? Let me know in the comments!

Banana Chia Pudding

Looking for a sweet treat? This banana chia pudding will hit the spot! Chia seeds pack a boost of energy, along with fiber, protein, and omega-3 fatty acids. I am always looking for ways to include them in my diet because they are so nutritious and versatile. When added to water, they create a gel, making for a velvety pudding texture when added to coconut or almond milk. I like to eat this pudding as a light snack before a workout. It also works well as a light breakfast or after dinner treat.

What's your favorite way to use chia seeds?

Late-Summer Quinoa Salad

I love salads this time of year. Not the wimpy all lettuce salads with one sad tomato. Hearty salads with all the toppings! This salad is great as a side but is satisfying enough to be a meal on its own. Enjoy!


Makes 2 meal-sized servings or 4 side servings


  • ½ cup quinoa
  • 1.5 cups water
  • 1 cucumber
  • 1 cup cherry tomatoes
  • 1 14-oz cab chickpeas, drained and rinsed
  • 1 lemon
  • ¼ cup extra-virgin olive oil
  • Salt & pepper


  1. Place the quinoa, water, and a pinch of salt in a medium stockpot and bring to a boil. Cover and turn the heat to low. Simmer for 15 minutes or until the water is absorbed.
  2. Meanwhile, juice the lemon into a large bowl. Add olive oil and whisk together to combine. Season with salt and pepper. 
  3. Chop the cucumber into 1/4 inch thick slices, then chop the slices into quarters. 
  4. Allow the quinoa to cool. Then add to the large bowl, along with the cucumbers, tomatoes, and chickpeas. Toss to cover thoroughly in dressing. Taste and season with additional salt and pepper as needed.

Change it up!

  • Add grilled chicken breast, ground turkey, or grilled sirloin to beef it up
  • Swap the quinoa for leftover rice or minced cauliflower
  • Add 1-2 tablespoons minced cilantro or basil to the dressing
  • Add 1 minced clove of garlic to the dressing
  • Add a thinly sliced red onion for a spicy crunch
  • Add ¼ cup crumbled goat cheese. Yum!

Taking Care of Myself: Why I am suspending 21DSD coaching

In January, I went back to grad school after nearly 8 months off. Almost two months later, my plate is full. I love what I am learning, and I have made so many wonderful connections and reconnections with my classmates and professors. I do feel that if I add anything else into my life right now, my plate will go from wonderfully full to alarmingly overflowing. So I am suspending 21-Day Sugar Detox coaching for the time being. I will be doing (just not coaching) the 21DSD starting on 2/25, and I invite you to join me over on this Facebook group.

Looking to the future

Over the last year of coaching, I have become more intrigued by the post-21DSD process. What lessons do we learn from nutritional resets, like the 21-Day Sugar Detox? How do we implement those lessons back into our everyday lives? After all, most of life consists outside of the boundaries of a three-week challenge. As a practitioner, I feel it is important to address mindful eating in all aspects of life, not just during a nutritional reset. Going forward, I will be expanding my offerings accordingly. Currently, I offer corporate nutrition presentations and private grocery store tours in the Chicago-area. In the near future, I will be offering private nutrition coaching. Later this year, I will once again offer group coaching in an expanded format that will encompass mindful eating in all aspects of life.

Are you interested in another nutritional service that is not listed here? Please contact me. I am here to serve you!


Thanksgiving Leftovers Frittata

Got a ton of Thanksgiving leftovers and tried of turkey sandwiches? All of those leftovers are the perfect ingredients to make a frittata. Frittatas are great for any meal of the day, and they are one of my favorite ways to use leftovers. As an added bonus, they taste great hot or cold, making them an ideal option to make extra to take for lunch the next day.

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