​Wellness Blogs 

weigh the banana WEIGH THE BANANA The Importance of Knowing Weigh the banana. Yep. I said it. Put the banana on the food scale. Because one of the simplest things you can do when you're trying to lose weight—or maintain the weight you've worked hard to lose—is know how much you're actually eating. Not guess. Not eyeball. Not assume. Know. And before anyone thinks I've declared war on bananas, let me be clear: This isn't really about the banana. It's about awareness. “ZERO” DO

Fall Produce Fall Produce: Eating With the Season There is something about fall that makes food feel different. The weather cools down, the slow cooker comes back out, soups start sounding good again, and suddenly apples, squash and roasted vegetables are everywhere. And I am here for it! Eating seasonally doesn't mean you have to completely change how you eat or only buy produce grown down the street. It simply gives us an opportunity to change things up, add variety and tak

Protein Protein: More Than a Number to Hit Lead With Protein—and Build Around That! This week, I am starting a higher-protein, lower-carb way of eating, and I am putting my energy into being very intentional about what I put in my mouth. I am weighing and measuring my portions. I am tracking everything—the bites, licks and tastes included! Why? Because it's time. I have set a goal. I have made a plan. And now it's time to follow through. And here's something I think is import

Healthy fats Healthy Fats: Why Fat Isn’t the Enemy #8 in the Power of 13 is Learn about and incorporate Healthy fats each day. For years, fat was treated like the villain of nutrition. Low-fat everything filled grocery store shelves. We were told to avoid butter, skip nuts, watch the avocado and choose anything labeled “fat-free.” But here's what we know: our bodies need fat. The conversation shouldn't be about eliminating fat. It should be about understanding which fats we'r

Could you do more? No… Really. Are You Doing Everything You Need to Do to Lose Weight? There are days when I catch myself thinking, “I’m doing everything right. Why isn’t the scale moving?” Maybe you’ve had those thoughts too. The funny thing is, after 25 years of coaching, I know better. I know the questions to ask. I know the habits that matter. Yet every once in a while, I have to pause and take an honest look at myself. Am I really drinking enough water? Have I been as co

slow When Progress Slows: Are You Really Doing What You Think You're Doing? As I return from vacation and get back to reality, I’ve...

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Three-Month Update: A Coach's Journey with Metabolic Syndrome

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