10 Eating Strategies for the Summer

Glimpses of summer have arrived. Nature has officially woken. The flowers are in bloom and the birds are chirping away in the early morning hours.

As I stroll the streets and park trails, I can feel the shift in energy. There is an overall enthusiasm about life and certainly more visible smiles and laughter. You can’t help but feel a little more playful at this time of year.

Every season has an energetic element and personality so to speak. The summer season is a time of transformation. It is a time to take action.

In the weeks ahead, can you take a moment and ask, “Where am I in regards to the ideas/goals I set for myself at the beginning of the year? Am I on track? Do I need a reset? Or perhaps a change in direction?”

If you truly want to create something new in your life, this is the time to take some action. It can be related to your physical health, shift in your career, healing in a relationship, to a home project or recreational adventure.   Whatever it may be, use the energy of this season to create the inspiration to take action.

Begin with your relationship with food. Everything about this relationship is a great practice ground to expanding all other areas of your life.

farmers market crate

Here I share with you eating strategies for the summer season (Want to learn more about our connection to the seasons? Check out my newly released book, The Hidden Messages in Food).

10 Eating Strategies for the Summer Season:

  1. Emphasize a plant-based dietary pattern. Head to the farmer’s market! It is not a coincidence that nature provides an abundance of fruits and vegetables at this time of year. A more plant-based regimen offers the exact array of nutrients we need to remain healthy during this time.
  2. Meals are the lightest and brightest of the year. Eat less and move more. Hold off on the rich and heavy meals. They will find their place again as autumn arrives.
  3. Eat a rainbow diet. The more colorful the better! Within the deepest colors are bioactive compounds supporting our health and vitality.
  4. Keep the bitter flavor dominant. The bitter flavor helps to protect the heart, which is most vulnerable at this time of year. Add dandelion greens, endive, arugula, chard, asparagus, and quinoa.
  5. Incorporate foods with a cooling nature. With summer, comes the heat. Choose foods that cool including bok choy, broccoli, zucchini, tomato, cucumber, mango, lemons, and mung beans.
  6. Use faster cooking preparations. Shift from the long simmering stews of the winter to quick techniques such as steam, blanch, stir-fry, grill, and sauté.
  7. Hydrate. The climate is hot. Drink more water and eat high water content fruits such as watermelon or cantaloupe. Drop some fresh fruit in your water to enhance the taste.
  8. Add stone fruits to your diet. Stone fruits are not only full of nutritious qualities, they are also cooling! Go for the peaches, apricots, nectarines, plums, and cherries.
  9. Eat your largest meal at lunchtime. Our digestive fire is highest at noon. Eat your largest meal at lunch and make the evening a small meal or even snack.
  10. Take your dining experiences outside. Summer is a time to connect with others and nature. Who doesn’t love eating at an outdoor café? Another option is to have a BBQ and enjoy some lawn games with friends and family.

Begin aligning yourself with nature’s energies by taking action with your relationship with food. Then it is time to act toward your goals. No matter how big or small the steps are, just keep moving forward. Before you know it, you’ll be reaping the rewards of those steps!




Want to dive deeper into this holistic approach and find out what your relationship with food is telling you? Get your copy of The Hidden Messages in Food today!

Healthy Brains Need Fat

It’s amazing how the current approach to food education and marketing has left so many people in fear of fat. The truth is fat does not automatically make us fat. It is an essential part of our diet, especially when it comes to brain health.

Fat plays many roles in the body. These roles include cell communication, immunity, metabolism, blood pressure, temperature regulation, organ protection, reproductive function, and the transport and absorption of nutrients. Keep in mind that not all fats are created equal. Each type has its own unique physical structure, energetic characteristics, and impact on our health, especially our brain cells.

Excerpt from newly released book The Hidden Messages in Food

The brain is 60 percent fat, making it the fattiest organ in the body, and the types of fats you consume change the shape and function of your brain cells. Fats are molded into the physical structure of the cell membranes and myelin sheath coverings of brain cells, impacting their ability to function. Some fats such as omega-3 fatty acids enhance cognitive function, while others like trans-fatty acids diminish intellect.

It’s not only types of fats that can alter your brain; it’s also the ratio of each kind of fat in your diet. Omega-3 fatty acids (DHA) make up about half the fat in brain cells, making them essential to nourish the brain. Having a high DHA content makes the cell membranes more fluid, adding flexibility and making communication between brain cells more efficient. Cognitive function is not exclusive to the number of brain cells you have; it’s more about their ability to form neural connections with other cells and communicate. When a cell membrane is more fluid, it has a higher amount of responsive insulin receptors, insulin being a hormone essential to feeding the brain. …

Consider adding fish rich in omega-3 fatty acids, such as wild salmon, halibut, yellowfin tuna, sardines, and anchovies to your menu. If you choose not to eat any animal-based foods, the body can convert the fats found in green, leafy vegetables, walnuts, almonds, pumpkin seeds, soybeans, hemp seeds, and seaweed into beneficial omega-3 fatty acids.

The important message here is that it is the ratio of the different types of fats that is a major determining factor in brain function. Excess consumption of saturated fats is going to do the opposite of what polyunsaturated omega-3 fatty acids do, making cell membranes more rigid and less flexible. The more saturated fats you eat, the more tightly packed the membrane’s structure becomes, making it difficult for nutrients to pass through while reducing the receptor’s ability to configure and mold to neurotransmitters that are trying to communicate with the cell.”

Begin by making adjustments to your diet. Incorporate more polyunsaturated omega-3 fats, decrease saturated fat consumption while doing your best to omit hydrogenated and trans fats. This means more fish, nuts, seeds and vegetables, and less land-animal and pre-made or processed foods. shutterstock_380349367.jpg

This is the first step to creating brain cells that are more fluid and flexible. Guess what happens when you do this? Your thinking will become more flexible and pliable. That is exactly how the brain works! It has the potential to remold and rewire. This is how we become open to new ideas, learn new ways of being, and ultimately evolve who we are.

Food is so much more than nutrients on a plate. The foods you choose, to the way you eat, reflect all the way back to how you think and navigate through life. Why not find out what your relationship with food is telling you. Get your copy of The Hidden Messages in Food today!


The Hidden Messages in Food is Now Available!

I am happy to share the official release of my first book, The Hidden Messages in Food.book_cover

This creation has been quite a journey and I am excited to share it with you.

Go ahead and get your copy today. Take food past the calorie and find out what your relationship with food is telling you.

Thank you all for your support!



Available at AMAZON and BARNES & NOBLE.

What is your relationship with food telling you?

Five days to the release of The Hidden Messages in Food!

Using a blend of eastern and western philosophies, this holistic journey invites all of you to the table. The first two stages created the platform for this final stage, stage 3 Chakra Nutrition. The first stage was about addressing your physical body. The second stage connects to your energetic being. Here is where your soul’s journey becomes part of the conversation. This is where the deepest meaning within your relationship with food is explored.

Using the body’s energy centers or chakras as our guide, this stage explores the hidden messages in food that can guide you towards healing and discovering your most authentic self.  Our personal evolution is actually built into our biology!

Through food’s characteristics, cravings and aversions, addictions and binges, thoughts and conditioned beliefs, we can take our food choices all the way back to the universal consciousness; to the life lessons asking for our attention. Everything in life is that connected!

You may have heard the saying, “you are what you eat”. The game changing saying really is, “you eat what you are”. Who you are determines what you eat.  Your relationship with food is a reflection of who you are and how you are living. Let this sink in. The way you eat reflects all the way back to how you think. It reflects how you navigate through life, and even provides a snapshot of the worldview you follow, along with the internal life rulebook that you govern yourself by.

Yes, your relationship with food is that powerful of a teacher, if you invite it to be.

Here are a few themes this stage will explore:

  • Why do we crave sweets when life is not going as planned?
  • What makes someone a picky eater that they eat the same foods all the time?
  • Why is it that we cannot justify cooking a meal if it is just for us?
  • What is behind long term weight struggles and the inability to get over that dieting hump?
  • What is the deeper message surrounding an aversion to fish?
  • What is behind having our entire eating regimen pre-planned, timely eaten throughout the day, counting every morsel of food?
  • What is the connection between the types of fats we eat and our need for control?
  • Is there a reason why we choose to eat until we physically feel full?
  • What’s the connection between carb cravings and self-esteem?
  • What is the deeper meaning behind calling ourselves a Paleo or a Vegan?

Within this stage, I will share the connections between food, emotions, health struggles, life circumstances, and universal life lessons. My intention is for you to find connections within your own life so that you can not only find the best serving food choices but you invite in the deeper conversations.

No matter what you wish to manifest; improved health, long term weight loss, healthier relationships, an expansive career to financial abundance, it requires we evolve all the way to our deepest essence, our soul. Otherwise we will find our results transitory. We will find our struggles resurfacing through illness and repeated life circumstances. Ever have life events that repeat? They keep repeating until we get to their origin and evolve who we are.

That is what this entire journey is all about; the evolution of your soul. Your relationship with food is simply the pathway to take you there!

The question now becomes, “What is your relationship with food telling you?

Keep an eye out for the official release of The Hidden Messages in Food on April 24th!



The wait is almost over!

In the last couple of blogs I have been sharing with you what’s inside my upcoming book The Hidden Messages in Food.

Within these pages you will be introduced to a holistic journey through food that draws from both eastern and western philosophies. It is truly amazing to experience how everything in our lives is so connected. This brings us to stage 2 Eating in Sync with the Seasons.

If we take the time to watch nature, it is constantly guiding us. Everything that is happening in the Universe is also happening within us. There are five elements of nature that exist in all matter, including human beings. We are considered miniature universes.

Think about your experiences at particular times of the year. Perhaps you catch bronchitis in autumn, arthritis in the winter, and allergies arrive in the spring. Perhaps you feel inspired as a new spring arrives, full of energy in the summer, and more reflective in the winter. It works in supportive and hindering ways!  This is because everything is connected. Ultimately, the more in harmony we live with nature, the healthier we will be!

Using our relationship with food and nature as our guide, this stage travels through the seasons exploring the dominant element’s personality and attributes that we also possess. Here will be an opportunity to go one step deeper into the holistic journey by going past the physical to the energetics of life. At the core of everything; the Universe, living beings to even food, is energy.

What if you can understand what is behind your physical experiences and connect with your energetic nature? Through this stage, is where long term change begins.

I’m going to use the current spring season to give you a small sampling. You will find more detail and context in the book.

First, who doesn’t love the spring season?! It carries the energies of creation and new beginnings. To me, there’s an air of inspiration breezing through. It’s a time to clear out the old and make room for the new. This may be new thoughts, people, circumstances, and yes, eating habits. Spring brings an opportunity to begin evolving who we are.

At this time, there is an element of cleansing. Ever hear of spring cleaning? This time of year is a perfect opportunity to reset; remove toxins and create a strengthened and renewed inner environment. Toxins come in the form of negative thoughts, outdated belief systems, unsupportive relationships, external pollutants, and even food processing. If we are not able to find that reset, we may find ourselves catching a cold, waking up congested or dealing with headaches and allergies. There may even be heightened levels of frustration and anger.

Using our relationship with food, we can begin aligning with the energies of the spring season.

Food recommendations during the spring season include:

  • Emphasize a plant-based diet.
  • Incorporate cruciferous vegetables into your daily meals.
  • Load up on the bitter, leafy greens.
  • Include foods of the sour flavor daily.
  • Cooking preparations include blanch, steam, simmer, sauté, and bake.

As we shift to align our food choices with the energies of the season, we can go one step further to reflect on how the element of this season personally impacts us. Begin by observing whether you are feeling inspired and ambitious about what’s to come in your life.  Or are you finding that you feel stagnant and not motivated for new beginnings?

Again, it’s never just about the food. It’s who you become as you explore and shift that relationship.

After connecting with your energetic nature, you will arrive at the most intimate stage; stage 3 Chakra Nutrition. This is where your soul’s journey becomes part of the conversation.  This is where you learn how your relationship with food is not only an initiator to heal, but a pathway to your own evolution.

Keep an eye out in your inbox or follow my blog as I will be sharing more soon!




Sneak Peek into My Upcoming Book

My first book The Hidden Messages in Food will be released soon. I am excited to share with you this journey, one that will not only expand your relationship with food, but ultimately lead to healing and long term change. Through this perspective I share, food becomes a pathway to becoming the best version of yourself.

This holistic journey through food happens in three distinct stages. The first stage is Food Beyond the Calorie. Mainstream trends have us in a calorie counting and nutrient focused approach to food. With the rise in obesity and chronic illness epidemics, it is clear this mechanical approach is not working.

Within stage 1 Food Beyond the Calorie, I bring all of food’s traits into the conversation and in context to who is eating. Currently the conversation has us focused solely on the food on our plate, based on laboratory measurements outside the human body. The trouble with this is that we, the eaters, are not separate from the food nor is the laboratory measurement an accurate representation of what occurs post-digestion in a living being.

It is never just about the food.

The person who is eating matters!

So what do we find when we begin to explore Food Beyond the Calorie?

First, we find that calorie counting is inaccurate and incredibly misleading. I explore this in detail in my book.

Next, food has physical properties, energetic characteristics, and its own chemical signature that communicates with our DNA. Everything about our eating experience matters. This includes the food’s origin, preparation, eating environment, and even our conditioned beliefs about the meal before us. Yes, even our beliefs!

Food and how we relate to it, is holistic in design.  Actually everything about life is holistic in design. Life is about relationships, how things interact, not things separate in a static state. What is exciting is that this has been known for thousands of years in ancient teachings and our most current science disciplines of mind-body physiology, epigenetics, and quantum physics are supporting it!

The intention behind this stage is to introduce you to all of food’s traits so that you can personalize your experience with food. In this stage, it is about connecting with your physical body. We do this by exploring food’s impact on body temperature, blood alkalinity, organ systems, energy flow, and genetic expression.

Let me briefly share one of the food’s energetic characteristics with you.

Book Excerpt:

“Thermal Nature

Each food has a thermal nature, or a post-digestion temperature, that affects your body’s thermostat. Some foods have a warming or cooling nature, regardless of whether they are consumed raw or cooked; rather, it is part of their essence. There are also foods that have a more neutral nature, making little impact on the body’s temperature.

Warming foods bring your energy and blood up and out to the surface of the body, moving qi and improving blood circulation. Cooling foods pull energy in and down, lowering the body’s temperature. As you become more aware, you can choose foods that keep you aligned with your current needs. If you are experiencing cold hands or feet, or the winter season’s chill, consuming warming foods can assist in bringing back balance within. If you are experiencing an internal heat or a hot summer’s day, your food choices might shift to more cooling foods to complement your needs. The body is constantly swinging its pendulum between the polarities of yin and yang, contractive and expansive, seeking a balanced or homeostatic nature.

What if you incorporated this food trait into your food choices?

What if you then considered what foods support your physiological health and genetic expression?

Do you see how food goes beyond the calorie? How valuable this understanding may be?

This stage is the first step to expanding your relationship with food.  You will become equipped to make practical food choices not only in times of health imbalances but also for your overall well-being.

Once you have grasped all of food’s traits, the second stage takes you another layer deep. Stage 2 Eating in Sync with the Seasons, is where we explore food’s connection to our energetic being. Guided by nature’s seasons, we discover the energy within us, ultimately leading to our own true nature.

Again, it’s never just about the food!

Keep an eye out in your inbox or follow my blog as I will be sharing more soon.





Upcoming Book Release!

With excitement and heart, I share with you the upcoming release of my first book, The Hidden Messages in Food. Within these pages I share the journey I took to initiate my own healing and one I continue to use with my coaching clients with an unimagined success.

Over a decade ago I became ill and needed to look outside mainstream approaches to heal. That’s when I was introduced to the holistic paradigm. At that time, I did not know that my life was about to transform. So as I began to explore food’s healing qualities along with the art of preparing health supportive meals, I was genuinely surprised as this journey overflowed into all areas of my life. Everything I was learning about food, cooking, and my relationship with food ended up taking me out of the kitchen to exploring the depth of my soul.

Food became the initiator of my healing. It became a training space to experience myself and life past the physical. It became my introduction to the energetic and spiritual components of life.  In this space, I found wholeness; the essence of holistic living.

The Hidden Messages in Food is a true holistic journey through food. Using a blend of eastern and western philosophies, from traditional Chinese medicine, India’s chakra system to the most current scientific understandings of mind-body physiology, I invite all of you to the table. I share how food impacts your physical body, energetic being, and soul. I take you past the physical; past the calorie counting, protein obsession, and dreaded carbs to where your relationship with food becomes a reflection of who you are and how you are living. Behind food cravings, aversions, eating behaviors to conditioned beliefs about food, is who you are at your deepest core.

Through three stages of exploration, I help you discover what deeper messages your relationship with food has for you. This book is not the conventional diet or nutrient driven book. You will certainly find plenty of nutrition guidance within these pages and even some of my favorite recipes, however, that is just the beginning.

The Hidden Messages in Food goes deeper to answer the questions, how does food nourish all of me— body, mind, and soul? How can I use my relationship with food to heal, as a way of life, and even a pathway to my own evolution? With food as the pathway, the ultimate intention behind the book is self-healing and discovery. That is where long term change exists.

I am truly excited about sharing this healing and evolutionary approach to food.

In these upcoming weeks to the book’s release, I will share with you a sampling of each of the three stages of this transformational journey.