Twists ‘n Thyme

Thyme PestoI love using fresh herbs when I am cooking.  This winter I was blessed with an abundance of fresh herbs growing in my Tower Garden.  So much so that I had to get creative with Thyme.

That brought me to create Thyme Pesto.

Thyme Pesto

This is so delicious.  I would like to encourage you all to try it.  I used this pesto in my Sunday chicken dinner.  I slipped it under the skin of the chicken, added in some potatoes that were cut in quarters and tossed with the pesto, then roasted the bird and the potatoes together in the oven.  The house smelled amazing and the chicken tasted great.  I served that with a freshly picked green salad and oh what a lovely meal we had.

I then used my Thyme Pesto another night on zoodles…. yum! And I have a jar of it left.  Lucky me!

I think I might purchase some fish and maybe use a little of the Thyme Pesto on the fish when I bake it.

How would you use it?  I would love your ideas.

I hope you enjoy your day.  Thanks so much for inviting me in.





Short and sweet….

Zucchini Noodles with Puttanesca Sauce

I am totally in love with my spiralizer. I don’t know about you but I am always trying to find ways to eat more veggies and I have found my spiralizer really helps.  You can use it to make noodles out of lots of different veggies.  This week I used some organic zucchini and made up Zoodles with Putenascca Sauce!

Zucchini Noodles with Puttanesca SauceIt was delicious and it only took about 20 minutes to make.  I served with oven roasted chicken with pecorino crisps…..yummy.  I have been asked often which spiralizer I use to make my vegetable noodles so here it is:

I purchased it from Amazon for about $30 and it is the Sue La Table brand.  Definitely a great way to fill you plate with veggies.

That’s it for today!  Short and sweet….

Thank you so much for inviting me into your day!  I hope it full of sunshine and love.




  • This field is for validation purposes and should be left unchanged.

Lunch is on me!


IMG_4294 (2)Good morning,

I have two questions:

  • Do you ever look for something different to make for lunch or dinner?
  • Have you ever DREADED working out?

If you answered yes to one or both questions, today’s blog might benefit you.

I am sharing a delightful recipe for Roasted Red Pepper Sauce with White Beans.  It might be just the thing to make for lunch or dinner.  I literally made this in 15 minutes and I have extra sauce to spare.  If you make this recipe and have extra sauce…please share how you creatively used it.  In  the photo below I served it on a bed of sauteed greens.  Delicious!

Do you find you have good intentions to workout but find so many other things come first?  Well there are easy ways to overcome that.  Consider one of my fitness coaching programs.  We can design results-oriented workouts that go beyond walking on a treadmill while binge watching Netflix that are fun and DO NOT TAKE UP LOTS OF TIME.

Food and fitness….they just go together.  We all deserve to have a positive relationship with food, our body, and our health.

I hope the information shared today is helpful.

Ta-ta for today!  I hope you have a joyously filled day.

Until next time,



  • This field is for validation purposes and should be left unchanged.

Chocolate Peanut Butter Fudge (dairy free)-almost as good as Cadbury Eggs

Chocolate Peanut Butter Fudge

Good morning my friend and happy Easter to those that celebrate,

A few weeks back my friend Sally invited me to her house for lunch.  She made this AMAZING salad complete with kale! When I sat down to eat I saw this most adorable brightly wrapped Cadbury Caramel Egg right next to my fork.  She said…”that’s our dessert”.  Well what she didn’t know was that I had never eaten a Cadbury Caramel Egg befor because I grew up with chocolate Easter bunnies instead.

Anyway, after lunch I unwrapped my egg, placed it on my plate and tried to eat it with a fork and knife.  My friend Sally kindly informed me that you have to bite into the egg, taking a small bite and then “slowly savor it”.  Oh my goodness….it was amazing.

That experience inspired me to make dairy free Chocolate Peanut Butter Fudge for our Easter Sunday dessert.

Chocolate Peanut Butter Fudge

I must say this fudge is every bit as good as that Cadbury Egg so I wanted to share it with you.  If you make it let me know what you think.

Well that’s it for today….may your day be full of blessings!





  • This field is for validation purposes and should be left unchanged.




Why are so many people concerned about eating potatoes?  I think potatoes have been given a bad rap.  That’s why I am adding them to my celebratory foods during my birthday month.

Let’s explore a few potato recipes and fun nutrition facts.  They are very low in calories, have virtually no fat or sodium, are cholesterol free and a versatile whole food.  Take a look at how nutritious and healthy they are.

Potatoes have more potassium than a banana. Why is potassium an important nutrient?  Because it is a mineral that is part of every bodily cell, helps regulate fluids and maintain normal blood pressure, is vital for transmitting nerve impulses, and helps muscles contract.

They are also a great source of vitamin C.  Vitamin C is a powerful antioxidant that stabilizes free radicals, helps prevent cellular damage, aids in collagen production, and assists with iron absorption.

One medium potato with the skin contributes 2 grams of soluble fiber.  Soluble fiber helps to make you feel full longer, may help lower blood cholesterol and soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea.

Now that you know just a few fun facts about potatoes, why not serve them tonight with one of the recipes below?

Baked Potato Fries with Garlic, Pecorino Cheese and Rosemary

Italian Roasted Garlic & Parmesan Potatoes (I suggest you don’t peel the potatoes on this one and instead of buttering the pan line the sides and bottom with parchment paper).

Grilled Potato Salad with Scallion Vinaigrette

Moroccan Potato Salad

Potato Salad with Asparagus and Olives

That’s it for today.  Thank you so much for inviting me into your day!



P.S.  What do you call a baby potato? A small fry!

P.S.S.  I am starting a new cleansing program the Monday after Easter. Who wants to join me?  If you are interested contact me below.


  • This field is for validation purposes and should be left unchanged.

Sweet Dreams

Sweet Drams

Sweet DramsMost of us love sweet things. So today I am sharing a few recipes that are delicious, easy to make, and utilize mostly natural sugar from the primary foods in the recipe. These recipes will satisfy a desire for something sweet and provide good nutrition at the same time.

The first recipe is baked bananas. In this recipe when the bananas are baked it enhances their sweetness.

I love this recipe because it is one of those dessert recipes you can make in 5 minutes. You will usually have most of the ingredients on hand and if you don’t it is very easy to improvise.

The second recipe is a rice pudding recipe. In the rice pudding recipe, when the whole grain brown rice and fat from the coconut milk digests, it digests slower which allows for the absorption of nutrients instead of just spiking blood sugar levels like desserts made with processed grains like flour.

Rice pudding is one of my favorite comfort food recipes. It reminds me of baby-sitting for my brother who is 16 years younger than me. I used to make rice pudding and we would both eat it warm. Ahhhh…how comfort food can bring back precious memories.

The last recipe I am sharing today is for a vanilla latte which is a warm beverage that would be great after dinner, as a treat on a cold afternoon or an awesome post workout beverage. I adapted this from Dr. Mark Hyman’s non-coffee vanilla latte recipe.   Instead of using vanilla flavoring, I added two tablespoons of my favorite vegan protein powder.

It is so much fun to share these healthy recipes with you and to receive your feedback.  I love hearing from you.  I hope you find them helpful.

Just an FYI, I am always taking new clients into my. If you ever have any interest drop me a note.

That’s it for today. Thank you for inviting me into your day.

Ta-ta for now,



  • This field is for validation purposes and should be left unchanged.

Do you like pancakes and chocolate mousse?

Banana Pancakes

I woke up last Saturday morning and had a strong desire for pancakes.

Since I try to eliminate gluten from my diet, I could have made homemade buckwheat pancakes but I find them to be rather heavy.  So I decided to make my oatmeal banana pancake recipe.  I developed this oatmeal banana pancake recipe years ago for one of my detox programs.  I remember my participants raving about it.  So I put it together and hubby cooked up the pancakes.  What a healthy delightful treat!

Banana PancakesThese pancakes set the stage for a great day of relaxing.

One of the ways I relax is to organize things.  So I was in my massage office organizing books and I came across this container of clipped recipes that I had totally forgotten about.

Recipe clippings

In that pile of clippings I came across several recipes for chocolate mousse.  But each one either called for heavy cream or eggs.  Since I had already eaten eggs with my pancakes and since I try to eliminate dairy, not a one of them appealed to me.  BUT….I looked at one that called for heavy cream and said….I can make that with….

Chocolate Mousse

….coconut milk.  So I created a chocolate mousse recipe that was dairy free and egg free.  Check it out….it only takes about 5 minutes to make.  I think this is going to be my new “go to” recipe for dessert when entertaining.

I hope you try these recipes.  They are so easy and very nutritious.  If you try them I would love to get your feedback.

Well….that is it for today.  Thank you for inviting me into you day.  May it be filled with happiness and joy.




  • This field is for validation purposes and should be left unchanged.

The answer to the question people keep asking me.

What do you eat

What do you eatHave you ever been asked a question that just makes you smile from the inside out?

Well that’s what happens to me when my friends ask me: “what do you typically eat in a day …especially now that you are doing this Transform30 program?”

That question makes me smile because I LOVE food and I love talking about food.

So what DO I typically eat in a day?

I choose to eat a mixture of whole foods and healthy fats that help stabilize my blood sugar. That way I don’t have any cravings. When my blood sugar is low, so is my will power.

So here goes:


Prior to my early AM workout, I will start by drinking 8-10 ounces of warm water with local honey and lemon. Then I eat about ½ cup soaked oats mixed with a heaping teaspoon of Juice Plus Complete Protein powder. This combination keeps my blood sugar stable and my energy high during my workout. Juice Plus Complete

After my workout I’ll have two eggs with greens.Breakfast


Every morning I have a cup of very strong black coffee with a teaspoon of Kerry Gold grass fed butter. Coffee is full of antioxidants so drinking it in moderation can be good for you. The butter gives the coffee a full bodied taste, takes the acid kick off of the coffee and again helps to keep my blood sugar stable.


When the weather is cooler I prefer warm food. So I’ll eat a high protein broth based soup that has lots of veggies, some protein, gluten free whole grain and healthy fat in it. (See this week’s recipe of the week.)

Creamy Mushroom and Groud Beef Soup with Greens

If the weather is warm, I enjoy lots of leafy greens freshly picked from my Tower Garden topped with a small portion of protein like beans, chicken or fish. I top that with some brown rice or quinoa, maybe some olives and roasted veggies. Then I drizzle with an oil based dressing.

Tower Garden Greens

If I am in a hurry or have to get to a meeting, I’ll make a smoothie with water, spinach, cilantro, parsley, cucumber, 1/2 of an avocado and salt.


I don’t usually snack because I am careful to make sure I eat to balance my blood sugar at every meal.


Dinner is my favorite meal because I like to cook and hang out in the kitchen. It calms me down and grounds me.

Dinner is usually lots of veggies, a small portion of protein, a small portion (a few tablespoons) of gluten free whole grain like brown rice, buckwheat or quinoa and a small amount of healthy fat. I prepare these combinations in lots of different ways. Take a look at my recipe page for ideas (I will be adding more weekly). My dinner is usually always complimented with a glass of wine.

Avocado and Chicken Soup with Cilantro

Oh and about once a week I have a gluten and dairy free dessert.

I can gain weight very easily. I know making smarter food choices can be tough. Like everyone else, I’m not perfect. Some days are better than others. I have found, however that it gets easier with practice.

Desk Chair

I read this quote recently, “motivation gets you started…habit keeps you going”. -Jim Rohn

This week’s recipe of the week is Creamy Ground Beef and Mushroom Soup with Greens. It can be dairy free, easy to make and is ready in less than 30 minutes. If you give it a try, I’d love to hear your feedback.

Thanks for taking the time to read my blog…I love talking about food! Cheers to your making healthy habits!




  • This field is for validation purposes and should be left unchanged.

A question to ponder…

A question to ponder

A question to ponderLife is full of questions. Some questions are life changing and others are trivial.

Some of the questions are just passing curiosities that we ponder once and never return to.  And then there are those questions that we ask ourselves that can provide the theme for the future and how we choose to live.

Let’s say you ask yourself this: is there one simple change I can make that will positively influence my health?

There isn’t any tip-toeing quietly toward the answer to that question. Some will jump at the answer and say oh yes just do this or ….. oh for sure it’s that.

When it comes life choices that affect our health, we can’t avoid finding just the right answer that meets our individual needs.  Some people think if they take this special vitamin it adds a layer of protection to their overall health. But does it?

It doesn’t matter how many layers of protection there are or how big of a protective pyramid we build, the answer always lands at the tip of the spear and that is…. how we choose to live.

So here’s a point to ponder: what one simple change per month can you make for the next 12 months that will make a big difference in your health?

That’s it from me for today. Thanks for inviting me into your day. Oh, and if you are interested in my recipe of the week….click here.





P.S. I had some questions about my Tower Garden which I LOVE. Here’s a short video. If you have any interest in acquiring one, let me know. #lovemytowergarden