February 2018 Newsletter

Happy February!  I don't know about you, but I am dreaming of sunny spring days ahead!  With 2 months into the new year, how are you doing with keeping your new years resolutions?  As I mentioned last month, I set New Years Intentions and am working daily to achieve those.

With spring almost here, many of us take a look at our health and our physique as shorts, tank tops and swim suits are just around the corner!

With all of the diet options out there:  low carb, vegan/vegetarian, high fat, ketogenic, to paleo, how do you decide which is best for you?

I like to look at each of my clients goals, along with their current diet and lifestyle and help come up with a plan that will work best for them to sustain long term results!  

Are you searching for a plan to you can easily follow to help you reach your health and wellness goals?  I am here to hold your hand and guide you every step of the way!

Recipe of the Month 



Keto Lime Creamsicles

I can't wait to try these on a warm & sunny spring day!


  • 1 can full fat coconut milk
  • ½ cup mashed avocado
  • ½ cup lime juice,freshly squeezed
  • ¼ teaspoon vanilla (or plain) stevia
  • ⅛ teaspoon vanilla powder


  1. In a vitamix or similar blender, combine coconut milk, avocado, lime juice, stevia, and vanilla
  2. Blend until smooth
  3. Transfer mixture to a popsicle mold
  4. Insert popsicle sticks
  5. Freeze 4 hours
  6. Serve

Recipe Credit:  Elana's Pantry

Upcoming Programs ...

Are you looking for accountability in reaching your health and wellness goals?  Are you more successful when you have a group to cheer you on?  Does your schedule prevent you from taking time out of your day to meet with me in person?  Stay tuned for information on my 6 week ONLINE nutrition program launch NEXT month!

Monthly Focus:

Keto Diet

There are so many diets out there, which creates so much confusion!  But, the ketogenic diet (or keto diet) has been practiced since the 1920s, and is based upon a solid understanding of physiology and nutrition science.  It focuses on:

1.  Minimal Carbohydrates (20-50g)

2.  Moderate high quality protein

3.  High amounts of healthy fat

Nutritional Ketosis is the metabolic state associated with an increased production of ketones in your liver.  Health benefits include:

- Weight loss
- Reduced Inflammation
- Reduced Cancer Risk
- Increased Muscle Mass
- Lowered Insulin Levels
- Increased Longevity

Generally, any fat found naturally in animal foods and plants is good for you such as:

- coconut / mct oil
- avocado
- grass fed butter / ghee
- organic pastured eggs
- raw nuts
- grass fed meats
- animal based omega 3 fats

Stick to low carb veggies like broccoli, brussels sprouts, spinach, zucchini and kale.

The goal of this diet plan is to transition your body from using carbohydrates to fat as fuel!  Ketones are FUEL for the Brain!

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