Practicing Self-Love


Who is the fairest of them all?

But first, why am I talking about loving myself?

I believe in order to love someone else, you must love yourself first.  Why is that?  If you aren’t happy with yourself, you will constantly find fault with your own actions.  Do you ever call yourself stupid when you don’t do something right?  Are you are a perfectionist?  Do you do things over and over trying to get it just right?  Does this hold you back from going after something that you really want because you are waiting for the perfect time or until you know more?  If you expect perfection in yourself, then you will mirror that in other people as well.  How you think about other people, can be a reflection of how you think about yourself.  Do you find yourself blaming others for anything that goes wrong?

When you start to accept yourself and even the slightest imperfections, your self-confidence will grow. Begin nourishing your mind, body and soul. You may need to turn off the programming that has been keeping you from achieving the life you have always wanted.

You have heard of that programming, haven’t you?  It’s called limiting beliefs.  They are beliefs you formed from circumstances growing up or encountered along the way.  It could be beliefs your parents passed on to you.  You may not even be aware you have them and that they are sabotaging your best efforts.  For instance, your parents could have drilled into your head how hard money was to come by.  Your siblings could have ridiculed you for little things, leaving you to feel inadequate.  (This was me, by the way!)

There are things you can do to turn around those beliefs.  One way is with Neuro-Linguistic Programming or NLP.  What is important is for you to identify what belief you want to change and then use the program to go about changing that belief.  It takes time. At least 30 days of practicing the program daily to effectuate a change.  You can check out my blog on NLP for a technique to get you started.

Practice saying positive affirmations to yourself by looking in the mirror and saying “I love you.  I really love you!” and “You are beautiful and smart!”  Make this a daily ritual.  Once you start practicing self-love, you will extend that love to others. When was the last time you actually put yourself first and did things that were enjoyable to you?  What makes you happy?  Get in touch with yourself. I enjoy doing a little shopping and then grabbing a bite to eat.  Sometimes, I buy myself flowers.  I like home-made organic soaps and lotions.   Using them makes me feel special.  I like having some quiet time to read or meditate.  Consider what little things bring you pleasure.

Ask yourself these questions to see if you are practicing self-love:

  1. Am I eating foods that nourish my body?
  2. Am I practicing eating meals mindfully by being fully aware and present?
  3. Am I staying hydrated by drinking enough water throughout the day?
  4. Am I getting enough exercise?
  5. Am I enjoying the beauty of nature by getting outdoors?
  6. Am I meditating regularly, giving my mind a break?
  7. Am I getting enough sleep?

In my Allentown transformational coaching practice, I help my clients discover what limiting beliefs they harbor that could be holding them back from living a more fulfilled life and have better relationships.  We also explore ways they can start practicing self-love on a daily basis.  If you have been living in the doldrums, and you would like to start LIVING now, contact me so we can schedule a one-on-one session to get you enjoying life to the fullest! or

Tips for a Healthier Holiday Season


Health and Positive Vibes


Aaahh the holidays.  What a glorious time of year.  It starts with Thanksgiving and moves straight on through Christmas and New Year.  It’s a time for gathering with family and friends and being grateful for all the blessings in your life.

The holiday season brings a lot of parties and entertaining.  How would you like to enjoy the season without packing on the pounds?  I have some helpful tips to help you get through with minimal damage.

If you are the host, offer some healthier options to snack on such as fresh vegetables, olives, nuts or fruit.  For creamy dips, swap out sour cream for Greek yogurt.  Another alternative is either a Hummus or white bean dip.  Cooking Light Magazine offers some unique dip ideas such as caramelized onion, gruyere, and bacon spread; orange and avocado salsa or peanut butter with cucumber dippers.

When preparing side dishes, you might consider caramelized roasted vegetables instead of steamed vegetables in a buttery sauce. or lightened up scalloped potatoes instead of traditional mashed potatoes loaded with cream and butter.

Lighter Scalloped Potatoes


  • Olive oil spray
  • 3 pounds yellow potatoes, like Yukon gold, unpeeled, sliced into 1/4-inch slices
  • 3 cups cold milk (1 percent low-fat)
  • 1/4 cup all-purpose flour
  • 2 cloves garlic, minced
  • 1 large or 2 small sprigs thyme
  • 1 3/4 cups grated Gruyere cheese (6 ounces)
  • 1 1/2 teaspoons salt

Preheat the oven to 350 degrees F.  Grease a shallow baking dish with olive oil.

Put the potatoes into a large pot, cover with water and bring to a boil until the potatoes are tender. Drain and set aside.

Put the milk and flour in a large saucepan and whisk until the flour is dissolved. Add the garlic and thyme and heat over a medium-high heat, stirring constantly, until the mixture comes to a boil and is thickened. Remove from the heat, discard the thyme sprig, and stir in salt. Add 1 cup of the cheese and stir until melted.

Arrange half of the potatoes in the baking dish. Pour over half of the cheese sauce. Add the remaining potatoes and top with rest of the sauce. Sprinkle with the remaining cheese and bake for approximately 30 minutes or until bubbling.


For cocktails, instead of a glass of white wine, make it a white wine spritzer made with 3/4 wine and 1/4 club soda.  Might I also suggest a carrot mimosa made with champagne and 100 % pure carrot juice in lieu of the standard orange juice mimosa?

Get creative by reducing higher-calorie ingredients for healthier choices such as almond milk, agave syrup, and club soda vs cream, simple syrup, and tonic.  Fresh fruit vs sugary juices is a healthful option.

Skinny hot chocolate can be made with your favorite liquor for a special twist like an ounce of amaretto, coconut rum, or black cherry bourbon.  You could also add flavor without alcohol such as peppermint extract, cardamom or cinnamon.  Try this version for a lower calorie hot chocolate and you decide if you would like it straight up or with a twist.

Skinny Hot Chocolate


  • 2 cups of unsweetened almond milk
  • 5 teaspoons of high-quality dark cacao powder
  • Maple syrup or stevia to taste

Some other helpful hints to get the best sensual experience out of your holidays is simply to be present in the moment.  Inhale the aromas and savor the delicious scents of the season.  When you chew your food, feel the different textures in your mouth, and remember to chew your food (30 times per bite!)

Cheers to a happy and healthy holiday season!

Anti-Gravity Age Defying Secrets

Health Coach Lehigh Valley

Anti-Aging Secrets

Wouldn’t it be cool if you could defy gravity and aging?  Unfortunately, there’s no known way to counteract gravity but there are ways to overcome it.  With that in mind, we can’t stop the aging process, but we can incorporate some simple lifestyle habits to slow it down.  Just because you are middle-aged doesn’t mean you have to look like it or act like it for that matter.

Don’t think you don’t have to be born with great genes either.  Most of aging is due to external factors such as what you eat, drink or how you take care of your skin.

I’m here to let you know, you don’t have to pay for expensive surgical procedures or injections to start looking younger NOW!  I’m going to share some of my top tips to help you take control over the aging process.

  1. Hydration – Drink plenty of water. As a rule of thumb, shoot for 64 ounces of water daily.
  2. Sunscreen – Wear a chemical-free sunscreen of 30 SPF or higher. Protect your skin from sun damage.  Sun-kissed skin is sexy.  Sun dried skin is not!
  3. Omega 3s – Nature’s gift to anti-aging. Try eating wild caught salmon, sardines, mackerel or tuna.  An Omega 3 supplement is an option if you can’t get enough fish in your diet.
  4. Foundation – Most foundations draw moisture from your skin and settle into fine lines and wrinkles. Try a tinted moisturizer or bronzer for that sun-kissed look.
  5. Soap – Avoid soaps made with parabens and sodium lauryl sulfate. Opt for pH balanced soaps or pH neutral instead.  Health food stores often have a variety of scents and textures to choose from.
  6. Hands and neck – Don’t leave these important features out of your beauty regimen. It’s so easy to focus on your face that we sometimes forget these areas show aging, too!  Exfoliate, cleanse, moisturize and use sunscreen.
  7. Hair – Nourish your hair and protect against sun damage. Eat foods to nourish your hair and improve shine and thickness such as good-quality proteins and Omega 3 fatty acids.
  8. Sugar – Limit refined, processed sugars. Try healthier alternatives such as maple syrup, honey or stevia.
  9. Anti-Oxidants – Try eating your vitamins versus popping supplements. Berries are a super fruit and protect us from free radical damage.
  10. Sulfer-residue foods – Adding delicious, cruciferous veggies to your diet can help make your skin glow such as broccoli, kale and cabbage.

If you would like a more information on tips for anti-aging, fill out the contact form on my website and I’d be happy to share the complete guide with you, absolutely free! I am a transformational life and health coach in the Lehigh Valley, PA area and I look forward to hearing from you.

Visit today or email me at



What you can do when you’re stressed to the max

Even though you might be stressed to the max right now, there are some practical steps you can take to cope with that stress and stay healthy.

It is important to acknowledge stress so you can reduce it or cope with it a little better. Even if you aim for a slight improvement, then you’ll stay healthier and able to handle the stress more.

Here is how stress is affecting our bodies:

  • Stress increases cortisol production associated with weight gain (especially in the belly), an inability to lose weight or gain muscle and premature aging
  • Stress decreases nutrient absorption due to decreased enzymatic production from the stomach, pancreas, and liver and decreased bile flow from the gallbladder
  • Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium and micro minerals
  • Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress
  • Stress increases salt retention which can lead to high blood pressure
  • Stress decreases the thyroid hormone which can negatively affect your metabolism
  • Stress decreases sex hormones which lead to loss of libido and low energy

How can I reduce or cope better with stress?

  • Look at your calendar for the next 7 days. What’s one activity you’ve committed to that you can cancel?
  • Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?
  • Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless? Unplug and relax your mind. Try meditation.
  • Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.
  • Movement circulates everything in your body and helps deplete the build-up of stress hormones. Take a few minutes to increase your heart rate and move your body. Go for a brisk walk or put on some music and dance. You will feel better instantly.
  • Stretch your body. When you are stressed to tend to tense up your muscles.  Try some of these yoga poses like child’s pose or downward facing dog.  I start my morning off with these two at a minimum.  It only takes a few minutes.

Downward facing dog 

  1. Place palms on floor in front of you.
  2. Step legs back one at a time.
  3. Feet should be in line with hands.
  4. Spread fingers and press palms down.
  5. Stretch arms forward, keep elbows straight.
  6. Raise your butt up to the sky and move thighs up and back.
  7. Lower heels to the floor, feet point straight.
  8. Relax your head and back of the neck.

Hold for 1 minute.

Child’s pose

  1. Get on hands and knees.
  2. Knees hip distance apart with feet together.
  3. Lean back and sit on your heels.
  4.  Extend arms and torso forward. Rest your forehead on the floor.
  5. Stretch arms out in front of you.
  6. Press palms into floor and bottom into your heels.

Hold for 1 to 5 minutes.

If you feel too stressed to relax, and you KNOW it’s affecting your health, your weight and your energy levels, then contact a Health Coach NOW to schedule a time to talk with me about how to reduce or cope better with the stress in your life. I’ve helped lots of clients solve this problem, and chances are very good that I can help you, too. or