Vacations are meant to be a welcome break from the daily grind, but how relaxing is it when you leave feeling anxious about what you're going to eat and return guilty about what you ate? 

After speaking to several of my clients who were heading out on summer holiday, their main concerns were "how will I maintain the healthy habits I've learned and not undo my success"?  My main message was, take the tools you've learned and used throughout your program, and be sure to enjoy yourself without being gluttonous.  In other words, reframe the vacation eating mindset, and remember a mental break applies in more ways than one. 

I'm sure you've heard it before… “I need to get back on track” after coming back from a vacation. But what if we changed our way of thinking and simply viewed the way we eat on vacation as part of our lifestyle?

There’s often this thought that we need to “get ourselves back on track” after a vacation. Maybe we feel a bit indulgent on vacation, eat foods we see as...

June 13, 2019

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"I met Amy at a corporate event where she was the nutritionist for our company. I spoke with her and sent her my bloodwork shortly after.  I did not want to go on medication after my diagnosis with type 2 diabetes and let my doctor know I would be taking a different direction and changing my diet. After starting my program with Amy, I lost 15 lbs in the first two weeks and my blood glucose dropped over 100 points.  I'm down 20 lbs by session four, my sweet tooth has gone away, I have more energy, and no longer wake up in the middle of the night to go to the bathroom.  I am very happy with the results so far! --MS

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As I prepare to head out of town for a hedge fund conference as the guest nutrition expert, I'm also preparing my healthy snacks for the airport.

Now, I don't know if this has ever happened to you. But, you arrive at the airport and start searching for something healthy to eat and realize not only is there nothing healthy, but barely anything that looks edible. So, maybe you settle for what there is and end up feeling unsatisfied or just sick.

Sound familiar? Well, I've been there many times and found the best way to avoid this is to come prepared. Now, I pack my own healthy snacks.

Here’s a few things I'm packing this trip (pictured below). I’ll also bring my own salad since I’ll have time. Some other items I like to travel with not shown here include cut up veggies, fruit, boiled eggs, avocado, tiger nuts or raw nuts. I've also included a list of healthy snacks for you below.  So, next time you’re getting on a plane, train, or automobile, you'll have your snack pack ready so you can tra...

April 16, 2019

I was recently traveling out of the country and took notice of the substantially smaller portion sizes at breakfast one morning. The potatoes were barely a 1/4 cup, the bacon similar in size, the croissants miniature, and the omelette, although it was a nice size, was also smaller.  Even though the portions were substantially smaller than a meal I would be served at home, I was easily full and satisfied on much less.  This past weekend, I was out of town, and sat down for dinner to a serving of chicken enough for four people. I couldn't help but think about the differences between the way we are served here and how we eat in this country and elsewhere. So, I thought I would ask a question. How aware are you of your portion sizes? 

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per p...

Did you make New Year's resolutions? If so, how has it been going? I don't personally make resolutions which tend to be more vague, I like to set goals, which are more actionable.  Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% accomplish them.

So, now we have a new season just a couple of days away. With the arrival of spring come thoughts of cleaning up our home and closets and getting rid of those heavy sweaters and jackets.  

With the longer, lighter days, it's also a perfect time to re-think some of the foods that kept you cozy this winter and may have packed on a few unwanted pounds. Are you ready to take action to spring clean those unhealthy habits by saying goodbye to heavy winter foods and welcome the seasonal produce that’s available this time of year?

Let's go! Here are some simple ways to transition into this new season.

Re-Examine Portions

If you found yourself eating too much processed food, sugar,...

February 11, 2019

With Valentine's Day around the corner, how could I not send something out about chocolate?!

Chocolate is the only ingredient that is its very own food group.

Well not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week.

Which begs the question…

Is Chocolate Good for You?

The answer is both yes and no.

Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter—serotonin—in the brain.

But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients.

How to Eat it Responsibly

Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however—think commercially produced candy bars—the fewer healt...


Head of kale

Coconut oil cooking spray (I use field day organic)

Sea salt

Nutritional yeast (I use Bragg's)


Tear kale into chip size pieces

Place on cooking sheet

Spray with coconut oil 

Sprinkle sea salt and nutritional yeast

Cook at 375 degrees for about 10 minutes or until crispy 


Have you ever downed an entire bag of chips or cookies? Ate a quart of ice cream, or an entire pizza or cake until you felt sick? Drank one too many glasses of wine or liquor?  Do you remember how you were feeling at the time?

I ask because sometimes we overeat or drink to help distract us from emotional pain or stress.  Think about it—have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely, angry, sad, stressed, frustrated, tired, bored, or something else.

So I encourage you to HALT (hungry, angry, lonely, tired) and check in with what you're really feeling. Wouldn’t it be more effective to pause, tap into your emotions, and address the real issue? If you’ve been allowing your present health to be affected by other emotions, I urge you to HALT and address those feelings head on.

These steps can help:

H--Hungry? Fuel your body with well balanced meals throughout the day. Eating regular meals that combine healthy fats (avocado, extra virgin olive o...

We all know or have heard that eating plenty of fruit and vegetables is important for our health.  So, why is it such a challenge for so many people to eat them or the required amount to keep them healthy?

Building a healthy plate is simple when 50% is filled with colorful vegetables and some fruit. These plants provide the body with vital nutrients, vitamins, minerals, and fiber. They're our only source of phytonutrients which are healing and powerful plant chemicals that promote good health.  They protect us from various types of cancer, inflammation, autoimmune disease, heart disease, obesity, and many other chronic illnesses.

So aim to eat 10-14 servings of plants daily, with a focus on non-starchy veggies at every meal such as dark leafy greens (kale, spinach, romaine), broccoli, cauliflower, asparagus, carrots, radish, zucchini, peppers, mushroom, celery, cabbage, fennel, and artichoke.  Half your plate shou...

Memorial Day weekend is here, and this typically marks the official kick off to summer.  With that comes barbecues, cocktails, and parties. So, I'd like to share some tips with you to enjoy the holiday with friends and family, while staying healthy too!

Stay hydrated--Water makes up for more than half your body weight. So make sure to drink plenty of water throughout the day.  Start with a glass or two-first thing in the morning, and have one to two glasses 15 minutes prior to meals. Staying hydrated helps with fatigue and people often reach for food when they are thirsty.

Nourish your body--There's nothing wrong with enjoying some of your favorite treats, but consider having plenty of veggie friendly options. This will help avoid overindulging on meat and desserts and leave you feeling great after meals!  Use this plate tool as a helpful guide for your meals. Fill half your plate with low glycemic, colorful veggies. (Low glycemic options include a...

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