Being healthy doesn’t have to be hard.



  • When was the last time you received the personal attention you deserve and talked with someone about your health?

     

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  • No one diet works for everyone


    I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

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It’s rare for anyone to get an hour to explore their wellness goals with a trained professional. As a Health Coach, I create a supportive environment that enables you to articulate and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifestyle that works best for you.

Most approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find the changes collectively create a much larger impact than they originally expected. We work on what you want to improve, and within the circumstances of your unique situation.





 

 








 

Latest Bonanza Blogs

 

Clearing Space

 

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It starts with a simple stack of mail, a few receipts you’ve stuffed in your purse, or clothes being pushed in the drawer or closet to make room for more.  Then before you know it, you’ve grown accustomed to all this stuff that is overtaking your environment.  I personally love the feeling of clean and organized work and rest spaces.  

 

Inspired by a client who is currently tackling her own decluttering goals and spring being right around the corner, I’ve decided to complete my own 30 day challenge to declutter after seeing one online.  I get so overwhelmed when I have so much to do, so it helps to break it into mini projects.  I like that it is every day to keep the momentum going.  It is also a perfect activity for me as I get ready to move.  

 

Here’s my 30 day challenge if you’d like to participate as well.  Or feel free to create your own specific to your needs.  Choose one area to focus on each day to purge what you no longer use or need and organize what remains.  It also doesn’t have to be all objects.  You may need to clear out thoughts, emotions, or behaviors that are no longer working for you.  Clear this space, so you can have room for new energy and opportunities.  

 

I’m excited to see my place at the end of the 30 days!

 

My 30 day challenge:

 

Day 1:  Clean out my purse

Day 2:  Clear off pile on chair

Day 3:  Desk

Day 4:  Work bag

Day 5:  Refrigerator

Day 6:  Mail

Day 7:  Work files

Day 8:  Car interior

Day 9:  Supplements/medicine cabinet

Day 10: Top of dresser

Day 11:  Tv stand

Day 12:  Box 1 in closet

Day 13:  Box 2 in closet

Day 14:  Box 3 in closet

Day 15:  Suitcase

Day 16:  Living room shelves

Day 17:  Bedroom closet

Day 18:  Kitchen cabinets top left

Day 19:  Kitchen cabinets top right

Day 20:  Kitchen cabinets bottom

Day 21:  Bathroom

Day 22:  Living room shelves

Day 23:  Car trunk

Day 24:  Shoes

Day 25:  Candles

Day 26:  Purses/bags

Day 27:  Filing cabinet

Day 28:  Clothing drawers

Day 29:  Clothing closet

Day 30:  Books

 

See http://loveandmarriageblog.com/30-day-de-clutter-challenge/ for more ideas!   Also check out the book The Life-changing Magic of Tidying Up by Marie Kondo.  


Is Your Salad Healthy?

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Oh salads, the mascots of diets and being healthy.  I think my first realization that not all salads are equal was when I made the amazing discovery that the difference between nachos and a salad was the placement of the lettuce versus the chips.  Chips first…nachos, but lettuce first, you got yourself a salad.  Salads provoke such a wide range of reactions from me from are you serious to gloriously yummy and satisfying.  With salads, the possibilities are endless!  

 

Since I eat healthy, and I’m sensitive to different foods, at work lunches or get togethers, people will say that there’ll be salad.  It can be so disappointing and frustrating to see the salad (meant to be my meal) being a basic iceberg lettuce with the faded, flavorless carrots.  That’s if I’m lucky.  Sometimes it’s covered in croutons, and being gluten-free, well, sorry.  Then there’s the packaged dressing usually leaving me with the iceberg lettuce and carrots dry.  At that point, I have a choice.  I can either eat it to make other people feel better.  Or just wait to eat later.  Because teasing the body by beginning the digestion process with not much being delivered is just wrong in my eyes.  Once I was told that there was organic lettuce for me.  I smile because I must be a rabbit.  

 

Then there’s another pitfall to salads… the unhealthy ones.  The ones loaded with fried chicken, candied fruit and nuts, and covered in high fructose corn syrup dressing.  

 

So you can imagine if clients tell me they eat salads everyday, I have to say, “Tell me more.”

 

So if you’re eating side salads as your meal (you must be starving!), or if you’re thinking maybe your salad is failing in the healthy category, check out my tips for building a sensationally satisfying salad:

 

1.  Start with a variety of greens.  Break away from iceberg.  Explore some new leafy choices.  Maybe go wild and add some red cabbage.   Personally, I like to add spinach to other greens.  I like how eating spinach makes me feel, but I get bored with it.  


2.  Add protein- wild salmon, grass-fed beef, organic chicken with no hormones or antibiotics, organic eggs, or beans


3.  Add healthy fats- nuts, seeds, avocados, olive oil


4.  Have fun and come up with new combinations.  If you do dairy, try different fruit and cheese pairings such as pears and gorgonzola.  Or try asparagus with strawberries.  


5.  Still not filling enough for you?  Add some brown rice or quinoa


6.  For salad dressing, sometimes I just drizzle the olive oil.  You can also use a simple balsamic vinegar.  I highly recommend making your own salad dressing, so you have control over the ingredients.  If you’re looking for a store bought one, here’s one that’s popular with my family, and I like as well.  It’s Primal Kitchen’s Greek Vinaigrette with Avocado Oil.

 

Hopefully, this will get you started on some incredible and satisfying creations of your own.  

 

Want to learn more?  

 

One of my group programs beginning in January is Let’s Get Healthy Together.  It includes 12 weekly calls with different topics (nutrition, movement, stress, and more) to educate and motivate you to make sustainable lifestyle changes.  You’ll be part of a facebook group, so you can share and support each other.  I’ll be posting tips as well.  You’ll have access to an app with tracking and messaging with me as your coach.  It also has a shopping list and recipes to help you.

 

Check out this and other group programs starting in January at http://vibrantcincy.com/pages/groups-and-classes

 

Sign up for a group program at  https://squareup.com/store/vibrant-cincy/

 

Sign up for a free consultation at http://vibrantcincy.com/pages/contact

 

Follow me on facebook https://www.facebook.com/vibrantcincy/

 

Contact me at vibrantcincy@gmail.com

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