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I Know What I Should Be Doing But…..

I Know What I Should Be Doing But…..

  Client: “I know what I should be doing, but I can’t seem to do it or stick to it?”  Ugg…. the dreaded should word…So many people tell me this when they are calling to inquire about my services. And many of my new clients will lead with this statement at our...

Presence and Grace for the Holidays

Presence and Grace for the Holidays

  As you may already be reviewing the past year, think about how you’ve cared for your body?   Do you think you’ve “honored” your body this year? Do you think you’ve “listened” fully to what it has been saying or asking for? If you can say “yes” without a doubt,...

Nutrition for Injury and Recovery

Nutrition for Injury and Recovery

       “How do I eat when I’m recovering from an injury/surgery?” This can be a challenging time for most people whether you are an athlete or not. Being laid up over a sprain, inflamed joint, or surgery, is just no fun!   Below I list out some...

BCAA’s: What’s the hype?

BCAA’s: What’s the hype?

  Lately, I’ve been receiving a lot of questions about BCAA’s. And more specifically about all the BCAA supplements. First, let’s talk about what BCAA’s are? There are 20 different amino acids that make up all the different proteins in the human body. Nine of...

What is Nutritional Yeast?

What is Nutritional Yeast?

 Recently I received an inquiry from a client around nutrition yeast. What the heck is this stuff? I usually only talk about this with my vegan clients because it is a naturally high source of vitamin B12 and vegans have a very limited food selection that provide...

Meal Planning Basics!

Meal Planning Basics!

  Meal planning is almost the number one nutrition related stressor of most of my clients. We don’t want to plan, we are tired, everyone wants to eat something different etc. It can feel overwhelming. First, I think many of us are too hard on ourselves. Meal...

Sugar Substitutes

Sugar Substitutes

  This is a topic that comes up often! And with so many products incorporating, there’s good reason to get to know them better! With that being said, this is not a blog to promote or encourage use of them. I write about these for education purposes only. When I...

Let’s Talk Vegetables!

Let’s Talk Vegetables!

  Let’s talk vegetables! Vegetables are one of my absolute staples in every meal. I love most every vegetable and can’t think of one I don’t really like or won’t eat. Many of my clients would definitely disagree!  Where do you stand on that question? Are there...

Reclaiming Personal Power & Choice

Reclaiming Personal Power & Choice

My work includes so many different types of clients and subjects within the realm of nutrition. Often people will come in with one agenda, usually to eat “healthier”, prepare for an athletic event, heal a health condition or lose weight. Through our work with the...

Embracing Something New!

Embracing Something New!

  As many of you know who have read my previous blogs or who are clients of mine, I am not a fan of “New Year’s Resolutions”.  Mostly because they tend to negate all that we are or have become or evolved into over the course of a year and continue to put pressure...

Nicole’s Favorite Things!

Nicole’s Favorite Things!

  Greetings for this treasured month of December! As I write this, the snow is coming down and we are heading into the holiday season, which is the perfect time to talk about some of my "favorite things". Below you'll find a link that provides you with 6 pages of...

Squash

Squash

  Yes, squash! I know, why am I doing an entire blog post on this. Simply because Squash is awesome for you. And because there isn’t enough highlighting the benefits of these vegetables, its worth writing about! Recently, I had made a roasted butternut squash to...

Finding Health Regardless of Weight

Finding Health Regardless of Weight

  Can we let go of the scale? Can we let go of the number on our clothing? Can we at least consider what that would feel like if we did? Seriously, what would that feel like to you? Would it be scary? Would it be freeing?  If this hasn’t been a question you’ve...

Body Set Point

Body Set Point

Our bodies are so incredible! Many of our body functions are completely auto-regulated so that we don’t have to even think about “making” these functions happen. Some of these include maintaining heart rate, breathing, blood cell count, body fluid contents – meaning...

Inflammation & The Athlete

Inflammation & The Athlete

Recently, I received a question from a client around eating anti-inflammatory. When to do it and how with all the training he is currently doing. First, I love getting questions! So do keep them coming. There is so much hype around anti-inflammatory eating. And also...

Goal Review

Goal Review

How are those goals coming along for the year? Typically, researchers tell us that any new goal set in motion at the new year, is long forgotten by March. I find, that March, really sets a tone for beginning something new. It seems that the winter months of January...

Sleep

Sleep

  Sleep is such a huge important topic! Lack of sleep can affect the power of your immunity, increase overall body inflammation, your ability to focus, retain information and perform stressful tasks. We also know that just by cutting an hour or two of sleep a...

What We Focus on Becomes Our Reality

What We Focus on Becomes Our Reality

  Some of you may be asking, “what does my self-talk or how I think of myself have to do with heart health or health in general or even nutrition for that matter?”…..The truth is, that our minds will accept, as our own truth, just about anything we feed it. If...

Will Vs. WillPower

Will Vs. WillPower

As we are heading into the holiday season, we are constantly bombarded by extra food choices during our day. Many of my clients feel so much peer pressure to indulge or picked on for not indulging at times. And sometimes, they just feel overwhelmed by all the...

Separating How We Feel From How We Fuel

Separating How We Feel From How We Fuel

Sometimes we associate a moment of not being able to get as much physical activity in a day, or not being on a “normal” schedule or not having our regular food choices available to us, or a feeling of lack of motivation in general, with, “well then this is a time that...

Trusting Your Body – Part 3

Trusting Your Body – Part 3

Welcome back to the final segment of Trusting Your Body. Below are the final 4 suggestions and ideas of how to develop a life-long trusting partnership with your body and self.  4) Your body reflects your thoughts, beliefs and the words you use: How we feel on the...

Trusting Your Body Part 2 Article:

Trusting Your Body Part 2 Article:

Last month we started the conversation of how we may disconnect with our body and what it would look like to be in partnership. Below are the first three concepts to developing a trusting partnership with your body and self.  There comes a point in our life, that we...

Trusting Your Body Part 1 Article:

Trusting Your Body Part 1 Article:

Trust my body? What? “My body hates me”, says one client, “My body keeps growing”, says another client with fear, “My body is so annoying”, says another client, with frustration…. Have you ever thought or said some of these same things? Our bodies are incredible....

Resistance Vs. Trust

Resistance Vs. Trust

Our capacity for change, whether it be within ourselves or change in our world, is far greater than we realize. Dr. David Hawkins, in his book, Power vs. Force, illustrates the profound influence our thoughts and state of mind have on ourselves and others. He defines...

Being Honest with Ourselves

Being Honest with Ourselves

What I have found working with my clientele, is how deeply challenging it is for them to be honest with themselves. And what I mean by that – is truly being honest with how they really feel, what they feel they want and how much they believe they can’t have or do that...

Food (and Water) for Thought – Interview

Food (and Water) for Thought – Interview

  Food (and Water) for Thought Compiled By Sarah Thomas Pagels For the Fall Focus on Wellness, we are providing some food for thought about food and water. The following is an excerpt of an interview with a Nicole Kerneen, RD, CD, CSSD, a registered dietician,...

To Resolve or Not Resolve? Its Up to You!

To Resolve or Not Resolve? Its Up to You!

  New Year's Resolutions seem to carry a feeling of pressure and “this is it” kind of tone. I find that clients fall into this idea that they “should” be making changes versus enthusiastically proclaiming how great they are going to feel this year because they...

Taking Back Your Personal Power

Taking Back Your Personal Power

All too often I’ll have clients leave my office super stoked about leading a healthier lifestyle and achieving wellness goals, just to say in almost the same sentence – – “I do really well for 3 weeks and then it all stops. We’ll see what happens this time.”. Usually...