Get the Facts: The Benefits of Cholesterol

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.

This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind. This is an example of a WordPress post, you could edit this to put information about yourself or your site so readers know where you are coming from. You can create as many posts as you like in order to share with your readers what is on your mind.


What is the 12 Day Cleanse?

The 12 Day Cleanse is a reboot for your insides. It is an opportunity for you to come together with a group and participate in 12 days of clean eating and mindful body practices. For the 12 days you will have daily work provided to you on a password protected page on my website. You will be part of a private Facebook page with your group. You will have access to help and guidance from me everyday for 12 days. You will learn how to shop for healthy food. You will re-learn how to get back in your kitchen and cook again. You will learn about how certain things in your life are affecting your health and wellness. You will learn how to take care of yourself again. You will get to do all of this from the comfort of your home, but with the support of a group. You will never be alone.

Will there be a shopping list provided for the cleanse?

Yes, you will be provided with a shopping list for the cleanse. You do not need to purchase everything on the list. The list is there for you to choose from the many options that are cleanse approved foods. I would encourage you to try foods that are a bit out of your comfort zone.


Will there be day by day meal plans provided on the cleanse?

I will provide you with a sample day by day meal guide. It is a very basic guide. Some people find that it works just fine for them. throughout the cleanse I will share recipes with you on the private Facebook page. There are also bonus recipes that are in the first module for you to play around with during the cleanse. My hope is that you learn to get back in the kitchen during the 12 days, and learn how to cook your own recipes with the new food you are learning to love.


I am not a vegan or vegetarian, can I still do the cleanse?

Absolutely, the cleanse is geared towards being a plant-based cleanse for 12 days, but if you are meat eater there is an alternate plan provided. This cleanse will work for anybody.


Can I drink coffee or black tea on the cleanse?

No, sadly you can not. Have no fear you can do it. I promise. This is the most powerful craving that people overcome while on the cleanse. It may be the hardest to overcome but you will be amazed at how good you feel on the other side.


Can I have good quality dark chocolate on the cleanse.

No, chocolate is a no no too. I want to help you overcome all addictions to caffeine and sugar. Chocolate has both of these. You will find other ways to get your sweet fix in during the 12 days, I promise.


Can I eat grains on the cleanse?

Yes, you can absolutely eat grains on the cleanse. You can not eat any white grains, only whole grains. That being said if you can go the 12 days without grains that would be an amazing experience for you. I am a big believer in grains being extremely inflammatory for the body. This cleanse is all about getting rid of inflammation. It is your choice. I do ask that you try and challenge yourself just a bit during the 12 days.


Will I lose weight on the cleanse?

That is a question that is more difficult to answer. The majority of people who are on the cleanse do lose weight anywhere from 5-10 pounds. This varies for everybody. What you put in is what you get out. The purpose of the cleanse is to get healthy again, a side effect or benefit from that is losing weight. I have not had anybody not lose weight, but I can’t make a guarantee.


Can I still take any medications I take on a regular basis?

Absolutely, you must continue any medication protocol you are on. Unless directed by a doctor never stop taking prescribed medication.

  • Always consult your doctor before starting a new health protocol.


Can I do the cleanse if I am pregnant or nursing?

Absolutely, you can do the cleanse if you are pregnant or nursing. This would be the most amazing experience for your body, and if you are nursing, for your baby too. You will not be ingesting anything that would be dangerous. In fact you would be eliminating many of the things that would not be nutritious for your body and replacing it with nutrient dense and wholesome foods.

  • As always when you are pregnant or nursing please consult you physician when embarking on any new health protocol.


Will this be a juice fast?

No, this is not a juice fast. I do provide guidance that you do a green juice everyday, however this is completely your choice. You will not be fasting on this cleanse at all. This cleanse is about abundance, and not deprivation. You will eat until you are full. You will eat when you are hungry and not eat when you aren’t. You will be amazed at just how natural this becomes to you.


Will I need a blender or a juicer to do the cleanse?

No, you can absolutely do the cleanse without any fancy equipment. If you have a knife and a cutting board you will be just fine. If you are unable to do the juice then it is absolutely ok to go ahead and just eat your vegetables. My cleanse is all about inclusion. It is an experience that everybody can participate in, no matter what your kitchen is like.


Will I have access to your help during the 12 days?

I am available all 12 days to answer any questions, help guide you and share recipes and tips with you. I am on the Facebook page everyday, I am also available by email. You will also have the support of your fellow members.


Is the Facebook page private?

The Facebook page is entirely private. It is a place for support and encouragement and good old-fashioned sharing. Nobody can see what is on there other than your fellow cleanse members. This is a great and unique tool to help keep you on track.


What makes your cleanse different from others out there?

Many cleanses that are online are not facilitated in the same manner as my 12 day cleanse. During my cleanse you will have real-time access to not only me but your other group members. Not many cleanses offer that. Many offer you the material and then you are on your own. One of the many reasons that my cleanses are so successful is because of the intimate support you get day by day, you are not left to just tread water all by yourself. Here you feel like you are part of something very special. The group will always remain on Facebook for you to remain in contact with your new friends. It is like having your own personal health coach for 12 days. That is a very special experience. I promise.


Can I give the cleanse to my friend if I can’t do it?

No, all cleanses are non transferable.

Can I get a refund if I sign up and then are unable to complete the cleanse?

No, there are no refunds on the 12 Day Cleanse.



Thin-ness is Not Wellness

I want to start a conversation about this. I want this to go viral. I want to stop comparing being thin with being healthy. I want us to really educate the public that they are two separate issues. Being skinny doesn’t not equate to being healthy. We need to help educate people on healthy living, healthy eating and physical movement. I am ready to let this conversation go global. Let us free ourselves from what the media deems healthy, a skinny person, and get back real health and wellness, and that comes in all shapes and sized.

Use What You Got Cabbage Wraps

Cabbage Wrap with fresh veggies
Cabbage Wrap with fresh veggies

Sometimes you need to just get in your refrigerator and pull out whatever you have. Start thinking of flavor combinations that you like and go for it. That is what I decided to do tonight. I had a protein I needed to cook and I just worked my way around that.


I had some really lovely ground grass-fed beef and a craving for some fresh raw veggies. I looked in my fridge and saw green cabbage, zucchini, rainbow carrots, orange bell pepper, onion, and red cabbage. I did a quick peruse of the pantry and grabbed my 2 cans of coconut milk with spices like curry, ginger, onion and garlic powder.

I just started prepping for a coconut curry ground beef cabbage wrap with fresh raw veggies on the inside. I have never made this before and had no real recipe in my head. I decided it was would be best to shred all the veggies, except for the pepper which I cut into thin Julienne type strips. I got the meat going the cabbage cooking and in less than 20 minutes the entire meal was cooked. It came out so good. I love getting in the kitchen and just letting a vision inspire you, with no real direction you just create.

I often find the more you stress on cooking something perfect, the more likely you are to “mess” it up. When you create food with love and inspired visions and you just cook, it usually comes out really good. The love and inspiration come through in the food, and those who have the pleasure of eating will feel that with each bite.


I really love this new recipe. You can omit the beef and use organic ground turkey or chicken, you could use fish or shrimp, you could use lentils or even just keep it all veggie on the inside.


I also decided the next time I make this recipe I will thinly slice and roast sweet potato. Sliced almost like a chip and cooked until soft. I think the sweet potato will add contrast in texture and flavor. I will do that the next time I make the wraps. Until then feel free to try it yourself.



1 Head of Organic Green Cabbage

1-2 lbs of protein of choice(grass-fed beef, chicken or fish)

1 large organic zucchini

2 large organic carrots

1/4 of head Organic Red Cabbage

1 large Organic Orange Bell Pepper

1 tsp of sea salt(you can add more if needed)

2 cans of coconut milk(full fat)

1 tbsp coconut oil

1 tsp of pepper

2 tsp of ground ginger

2 tsp of garlic powder

2 tsp of onion powder

2 tsp of curry powder

Siracha is the perfect hot sauce for this dish, if you like it hot!


Cut off the bottom 1/4 of cabbage to expose the core. Add the cabbage to a large stock pot filled with water. Bring the cabbage to a low boil. You can use tongs to judge when the leaves are ready to peel off. When you get to that stage turn the heat off and leave the cabbage for a few minutes. Drain the cabbage and set aside to cool. When its cool you can easily separate all the leaves.


Boiling cabbage to separate the leaves.
Boiling cabbage to separate the leaves.


Next prep all your veggies. I grated the zucchini, red cabbage and carrots. I Julienne cut the bell pepper.

Veggies for Cabbage Wrap
Veggies for Cabbage Wrap

Place your coconut oil in to your hot pan and brown your grass-fed beef, or protein of choice. After it has browned at this stage add in your zucchini.


Once the zucchini has softened you will begin to add your coconut milk, salt, pepper and spices.

Coconut Curry Grass Fed Beef
Coconut Curry Grass Fed Beef

Now comes the fun part. Assemble, warp, cut and eat. So yummy. If you like it hot add some Siracha to the inside of the wrap. I promise you will love these. Kid friendly too!

Cabbage Wrap with fresh veggies
Cabbage Wrap with fresh veggies

Don’t “Should” on Yourself

Many of you will read the title of this blog and immediately know what I am talking about. I don’t think it is just a “mom” thing or a “woman” thing, although I do think mothers are prone to the “should” in life. I know I feel that pressure and that is where this blog came from. It was really as Oprah would say, my “a-ha” moment.


What if I let go of all the “should” in my life?

I am a mother, a wife, a health coach, a blogger, a friend, a sister and a daughter. I am no different from you.  Many of you out there also juggle wearing many hats. I sometimes find at the end of the day saying things to myself like, “I should have gotten more work done” or “I should have cleaned the house” or “I should have gotten to the gym” or “I should have not yelled at the kids this morning.” I don’t know who writes the should list. I don’t know where it originated. I just know that I am often shackled by this master of all lists that I need to be checking off everyday. I find that the should list leaves me feeling defeated, less than, and often times as if I have failed.

I don’t want to feel like that. I won’t feel like that!

What would my life look like if instead of my should list I celebrated everything as a victory, instead of focusing on the should  list that I didn’t accomplish.

I declared yesterday the first day in my victory revel.

I got out of bed, I am magnificent. I got my children out of bed and fed them breakfast. Yes, I am awesome. My kids got to school with clothes on, socks and shoes and underwear that isn’t on backwards. I am a superhero, yes it’s true. I kissed both of my kids goodbye and told them I loved them, I am on fire today. 

What if that is all that I did that day? What if that is all that I was capable of accomplishing?

When you see everything as a victory it takes away from all your perceived failures. I am still the most amazing mom, even if at the end of my day I could say that was all I did that day. I can still feel that my day is complete. When I go to sleep tonight I will think to myself, I did such a great job today at what I was able to accomplish, and not feel a sense of shame from what I feel I should have done better.

The bottom line is, it all comes down to comparison. If you weren’t comparing your life to someone else’s you might not have a should list. I think mothers especially have a should list that they feel will bring them closer to being the “right” type of mom, the one we see on social media. I started taking FB breaks, it feels really good. Do you ever feel sad or lacking after you scroll through your news feed? Do you think oh I “should” do more of x, y and z like Susie Q. I know I did. That is a huge contributor to my “should” list.

What if you only worried about your own life, not your life in comparison to your friends or family? What would that look like? How can you compare you life to another? Only you are walking in your shoes? Your life is unique, your children are unique, your situation is unique. You can’t compare snowflakes and you can’t compare your life to somebody else’s either.

I am the mother to a neuro-typical child and a special needs child. One of the biggest pitfalls in my life has been comparison with my special needs child. Even when you try not to do it, you do. I compared him in his younger years to his typically developing peers. Then as he got older I started comparing him to his special needs peers. Then comes the worst part, when I started comparing myself to the other mothers. Spending countless hours everyday thinking about all the things I ‘should’ be doing for my son, the things I ‘should’ be doing better, or what I ‘should be doing next. It is so exhausting, and honestly depressing. Every time I ‘should’ on myself I take a little part of my soul away. I take more of my happiness away and replace it with a feeling of regret and insecurity. I know so many of you can relate. I hear the same thing from so many mothers I know. It doesn’t matter if you are young or old, rich or poor, this type of self sabotage sees no distinction in your age or class.

I created this imaginary should list in my head. I should be at they gym 6 days a week. I should be able to shuffle both my kids to their activities with a smile, even though I am exhausted. I should be able to handle the stress of PWS, because its been 8 years already.  I should finish 2 books a week. I should not ever eat anything bad for me, and my list goes on forever. I made these things so real and concrete, and guess what everyday I was failing at them and giving myself a reason to feel bad. That just sucks, and I was ready to be  done with all that.

I decided to stake my claim on my life, no more should and a whole lot of victories. I decided to stake claim on my “snowflake” and not worry about what the rest of the world is doing. I decided to not “should” on myself anymore.

This is one of my favorite quotes in the whole world


I want to challenge you all to do the same. Where in your life do you sabotage yourself with your “should” list? Where do you compare your life to another?

I challenge you to write a list of all your victories for the day. At the end of the night I encourage you to read them to yourself. As you settle in to bed enjoy the feeling of accomplishment and sense of self-worth.

Wayne Dyer talks about the how you spend the last five minutes of your day. What you think about in those five minutes is what you will marinate in for the next 8 hours while you sleep. Let it be about how victorious you were in your day. Let it be about how amazing you were in your day.

Don’t Should on Yourself!

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