Snooze You Lose

If You Snooze You Lose

What does this phrase mean to you?  I happen to say this a lot because it can be applied to all sorts of things.  Since it has been coming to mind so frequently lately, I decided to make a post about it.

If you find excuses not to exercise or start eating right today, then snooze you lose because you won’t be losing those extra pounds you keep talking about.  You won’t be in the shape you would like to be in.   You won’t be as healthy as you’d like to be.  People make excuses all the time like I don’t have time to exercise or I’ll start after the holidays or I’ll start on Monday.  By Friday you’ve made an excuse to cheat.  It’s very easy to find creative ways to get that body moving that doesn’t even seem like exercise.  Take a nice walk, dance or try a new exercise routine (youtube is full of ideas!)  Instead of watching television or playing on social media, I turn on my favorite music and I keep my body in motion until my playlist is done.  It’s relaxing and uplifting for me. Even on days I feel so tired and don’t feel like it, once I turn on that music, it seems like it lights a fire and I can’t help myself.

What about facing a fear?  Are you afraid to go after something because you might not fare as well as you would like?  Are you afraid to get out of your comfort zone? If you don’t, then snooze you lose.  You will never know how it could have turned out if you let the opportunity pass you by or wait until the moment or circumstances are perfect.  If you don’t go for that promotion for fear of rejection or ask that person out that you are attracted to, you risk the chance of someone else scooping up what you wanted but were too afraid to go after.

What about making a dream a reality?  If you do the same routine day after day, then snooze you lose.  The definition of insanity is doing the same thing over and over and expecting different results.  Change it up! Why aren’t you going for that dream? Take action and start learning what it would take to start making that dream come true.

The point is to stop letting life pass you by and start doing things that make you happy.  As FDR said, “the only thing to fear is fear itself.”  If you are looking for a little motivation, contact me at or and let a qualified life and health coach get you from snoozing to moving!

High Quality Sweeteners

Healthy Sugar Alternatives

Just because sugar is not good for you, doesn’t mean you can’t indulge in sweet treats.  There are alternatives to processed sugar.

But first, why am I talking about high-quality sweeteners?

We’ve all heard that too much highly processed, refined sugar can have devastating effects on your metabolism and contribute to all sorts of diseases like obesity and diabetes. This is very serious because:

  • Sugar has lots of calories with no essential nutrients. It can cause tooth decay by feeding harmful bacteria in your mouth!
  • If you eat high quantities of refined, processed sugar and do not exercise you are at risk, for an excess of sugar, to get lodged in your liver and cause nonalcoholic fatty liver disease. (1 in 4 Americans have fatty liver disease) If untreated, it can progress to cirrhosis of the liver and eventually the need for a liver transplant. Those who are obese and diabetic also tend to be hypertensive. They have a higher risk of heart disease, cancer and stroke and possibly dementia and Alzheimer’s.
  • When you consume too much sugar, it can cause insulin resistance which can lead to diseases like metabolic syndrome, obesity, cardiovascular disease and type II diabetes. Diabetes, heart disease, cancer, stroke and Alzheimer’s account for 5 of the top 10 causes of death in the US.
  • An excess amount of sugar can have a devastating effect on your metabolism, which is now known to lead to cancer.
  • Sugar is highly addictive because after ingestion it causes a huge release of dopamine in your brain.
  • Sugar is a major contributor to heart disease, which is the number one killer in the world. But what many people don’t realize is that there are healthier alternative sweeteners out there that won’t damage your health as much and taste just as sweet, if not more!

Some high-quality sweet alternatives to processed sugar are:

  1. Stevia—a plant used by the Guarani people of South America for more than 1500 years:
  • Tastes about 300 times sweeter than table sugar
  • No calories, no impact on blood sugar and may reduce blood pressure
  • Make sure to buy only 100% whole leaf stevia… look for RebA
  1. Xylitol—a sugar alcohol that is neither sugar nor alcohol but is actually an organic compound:
  • About the same sweetness as table sugar
  • Comes from a non-GMO plant source
  • Low in calorie and no effect on blood sugars
  1. Erythritol—also a sugar alcohol like Xylitol
  • About 70% as sweet as table sugar and tastes just like it
  • It is 100% Erythritol
  • Nearly non-caloric doesn’t spike blood sugar and is easily digested
  1. Coconut palm sugar—from the sap of cut flower buds of the coconut palm:
  • Same sweetness as table sugar
  • Look for labels that say coconut sugar, coconut crystals or coconut palm sugar
  • Has a low glycemic index and contains some nutrients and fiber
  1. Agave—produced from the leaves of this Mexican succulent plant
  •  It is about one and a half times sweeter than table sugar
  • Make sure to buy organic agave
  • It lowers the glycemic index more than table sugar does
  1. Honey
  • Slightly sweeter than table sugar
  • Buy raw, local and organic honey
  • Can help boost immune system and seasonal allergies and soothe sore throats
  1. Lucuma powder—produced from this subtropical fruit native to South America:
  • Sweet, maple flavor
  • It is 100% lucuma powder
  • Can help boost immune system, no effect on blood sugar and contains nutrients
  1. Maple syrup—made from the sap of sugar, red or black maple trees:
  • About 3 times sweeter than table sugar
  • Buy organic pure grade B maple syrup
  • Lower fructose content than table sugar but don’t be fooled it’s still sugar
  1. Monk fruit (lo han gou)—made from a green melon that grows in the mountaintops of Asia:
  • About 200 or 300 times sweeter than table sugar
  • Buy pure monk fruit or pure lo han gou sweetener
  • Non-caloric, no impact on blood sugar and may be anti-inflammatory

How can I use one of these alternative sweeteners in my cooking?

Here’s an awesome, healthy and sweet recipe for Candied Walnuts to get you started:

Prep time: 5 mins; Serves: 4

1 cup raw walnuts, chopped or whole; 1 tsp cinnamon; 2 T coconut oil; 1 T honey salt to taste

In a medium hot frying pan, add coconut oil, walnuts, salt and cinnamon. Cook until toasted, about 10 min. In the last couple minutes, add the honey for a sweeter taste.

A Health Coach in Allentown can help you make a change that will greatly benefit your health.  Fill out the Contact page now to schedule a time to talk with me about the next steps you can take. I am here to help you make a plan to reduce or eliminate processed sugar in your diet and substitute with alternative sweeteners that will completely change your life!


Life Coach Lesson to Spark Change

Spark a Change

How is life going for you right now?  Is there room for improvement in your personal life or career? Maybe you feel like this is the best there is.  Sometimes people get so caught up in going through the motions that they don’t consider striving for improvement.   Maybe you have been thinking about making some changes in your life but you don’t know where to start or you feel like there’s no hope and that this is the best you will ever get.  Do you feel like you aren’t smart enough or that good things only happen to lucky people? I used to feel the same way.  I reached a point in my life a couple of years ago and felt restless. I knew there was something better for me out there, but I had no clue what.  I wasn’t happy with certain relationships in my life and although I loved my job, I knew deep inside there was more to life for me than what I was doing. I wasn’t feeling fulfilled anymore.  I desperately needed a change. So, I started reading some self-help books and hired a life coach.  I ended up finding my passion and was taught how I could turn that passion into an income. I never dreamed I could make a career out of something I loved to do!  How silly, right?

I’m here to tell you that you are in charge of your life.  You are solely responsible for how successful or happy you are.  Look at your current circumstances and think about what you can do to make some improvements.  If you aren’t satisfied with the status quo, start taking action.  Little steps are better than no steps.  Those little steps can pave the way for big results.  You have to start somewhere.  If you do the same thing day after day, you will get the same results day after day.

What would you like to change?  Would you like a promotion or a whole new career? Could you use more love and joy in your life?  Here are some ideas to help you kick it up a notch and spark a change:

  • Read self-improvement books.
  • Take a class.
  • Check out meet-ups in your area at
  • Change up your routine. Go somewhere different.
  • Try new foods.
  • Start friending like-minded people or hang around people you want to be like.
  • Volunteer by helping in your community.
  • Practice healthy habits—eat better, exercise, read food and product labels.
  • Go for walks. Connect with nature.
  • Make it a point to be kind to someone today.
  • Smile. It’s contagious.
  • Adopt a positive attitude. Love more. Complain less. Don’t worry.  Be happy.
  • Find your passion. Learn more about it.  Become an expert.
  • Start living as if every day were an adventure.
  • Face your fears.
  • Inspire others. Be a role model.
  • Laugh more!
  • Appreciate all your blessings. Give gratitude and watch those blessings grow.
  • Do something nice for yourself.
  • Strive to have a “first” experience at least once a week

Start small and see what happens.  You never know where those steps will lead you.


Seductive Tips for Eating More Sensually

Let me fill you in on my sensuality secrets that will have you gaining more erotic pleasure from your food!

How do you celebrate your mealtime?  I urge you to slow down and participate in your next meal by engaging all of your senses. The next time you shop for, cook and eat a meal, make it a divine, extraordinary experience. Researchers have estimated that up to 40% of our digestive response to a meal is due to the Cephalic Phase Digestive Response or CPDR.  This means that the thought, sight, and smell of food stimulates gastric secretions in preparation of digestion even before you take your first bite.  The anticipation is what makes it so pleasurable!  Your brain must encounter this pleasure and fulfillment from the thought of food even before eating in order to signal to your body to stimulate digestive juices. If you eat absentmindedly or too quickly, your brain will interpret this unsatisfying experience as hunger. You will probably still feel hungry even if you’ve eaten a large meal!  Stop eating mindlessly and start giving your undivided attention to the food you are eating and you will be amazed at the effect it will have on your weight and your body because you will eat less.  When you don’t feel like you are depriving yourself, you become more satiated with the experience and therefore eat less.

The way to eat more sensually is:

  • Sight: Relish the colors and shape of your food.  Appreciate the beauty of what mother nature has helped to provide.
  • Smell: Bring the food up to your nose like you’ve never smelled anything like it.   Let the magnificent aroma fill you with erotic excitement.
  • Touch: Feel the texture of your food.  When you make your meal, try getting your hands dirty, touch it and play with it.
  • Environment: Create a more sexy environment when you eat. Play romantic music, light candles, use the good linen napkins, special china, and crystal. Turn off distractions like the television and your phone.
  • Texture: Feel the texture of your food.  Try chewing your food about 30 times per bite and really notice the texture while chewing. Relax, breathe, chew.
  • Pamper Yourself: You probably don’t make a habit out of this, but why not? Use special ingredients to make your meal extra delectable like French black truffles, imported high-quality extra virgin olive oil or a dessert made with dark chocolate!

    Sensual Transformational Coaching

Women can find pleasure in a lot of things.  Why not choose foods that are nutritious as well as delicious?  Smell it, taste it, savor it!  Feel the orgasmic power of your food.  Let it heal you.  Mmmm! No more mindless eating!  Why not take the time to really enjoy your meals by honoring your body and what you put into it.  Feel that amazing energy from your food as you take that first bite and feel the texture in your mouth, chewing slowly and thoroughly enjoying that sensual pleasure.

In my Lehigh Valley transformational health coaching practice, I help my clients identify their favorite ways to implement sensual eating daily!  Fill out the contact form today for a one-on-one session.

Edible Aphrodisiacs – Nature’s Libido Enhancer


Who would have thought there are health benefits to eating dark chocolate for your love life and libido?

That’s because cacao contains two chemicals: tryptophan, which helps with sexual arousal and phenylethylamine, which is released in the brain when you fall in love (also known as the “love chemical”.)

Dark chocolate also contains an amino acid called L-Arginine that can help enhance your sex drive and improve your immune function.

A compound called theobromine, which is found mainly in the cocoa beans and consequently in chocolate (dark chocolate having the highest levels) stimulates the nervous system making you feel excitable and uplifted. Talk about an aphrodisiac boost!

Dark chocolate vs milk chocolate helps to:

● Make you feel uplifted and excited

● Give you an instant, natural energy boost

● Stimulates your sex drive

Dark chocolate is also good for your hair and teeth.  It can reduce cravings!  Researchers from the Netherlands found that people who simply smelled high cacao content dark chocolate reported that their appetite levels dropped by up to half. Smelling dark chocolate, they found, stimulates the production of an anti-hunger hormone called ghrelin, and the effect lingers for about an hour.  A 2009 study found that people who ate an ounce of chocolate every day for two weeks saw decreases in levels of cortisol in their systems compared to its levels at the start of the study. Another study a year later showed that, over the course of 30 days, people who ate cocoa daily had 10%  lower levels of anxiety and considered themselves 10% calmer than they had been at the start of the study.

Other edible aphrodisiacs include artichokes, asparagus, almonds, avocados, bananas, champagne, figs, honey, oysters, pomegranates, red wine, salmon, steak, strawberries, vanilla, walnuts, watermelon and whipped cream!

In my Allentown transformational coaching practice, I help clients reduce the amount of sugar in their diets and help them switch to healthier “addictions” like dark chocolate that can actually have health benefits and also boost their libidos.

Here’s to a healthy you and libido!


Wheatgrass for Energy

Health Benefits of Wheatgrass

Wheatgrass is a superfood because it’s a powerful effective healer because it has so many vitamins and minerals! Drinking just 2 ounces of wheatgrass has the same nutrient value as 5 pounds of organic raw vegetables!

So it pumps your body with high doses of essential vitamins, nutrients,  essential enzymes, and antioxidants to keep you feeling alive and healthy.  It also detoxes your liver and blood.

A shot of wheatgrass at your local healthy juice bar is one of the best energy boosts you can find on the go!  It’s also very easy to add the powder to a shot of juice.

So what exactly will this superfood do for me?

Wheatgrass has Vitamins A, B, and C, 17 amino acids as well as magnesium, phosphorous, iron, potassium, and sodium.

It helps to detoxify and rid the body of heavy metals and other toxins in your organs and tissue. It is very high in chlorophyll, which is a highly concentrated version of the sun’s energy.

Wheatgrass is gluten-free. 

Because the juice is extracted from wheatgrass sprouts before the wheat seed begins to form, it is considered gluten-free!  Be sure your wheatgrass was produced in a gluten-free facility.

My clients find that drinking wheatgrass a few times a week helps to:

  • Cleanse your body of toxins leaving you feeling lighter and healthier
  • Speeds up slow digestion
  • Regulates blood sugar levels and stabilizes your energy
  • Eases gastrointestinal inflammation
  • Neutralizes environmental pollutants in the body
  • Cleanses the body of heavy metals
  • Protects from carcinogens
  • Floods the body with Vitamins A, B, and C
  • Suppress hunger/Lose weight
  • Stimulate Circulation
  • Treat arthritis

How do I get this magic superfood into my diet?

You can buy wheatgrass in either a powder or liquid form—whichever best suits your needs.

  1. Local juice bars such as Jamba Juice sell it already juiced up—go for the double shot (approximately 2 oz.)
  2. Buy frozen wheatgrass cubes from Evergreen Juices. Place two to three cubes in a blender with a splash of tangerine or orange juice. Blend until smooth.
  3. Buy wheatgrass seeds from a health food store to sprout by yourself! Here’s how:

Soak your hard winter wheat seed (also called wheat berries) overnight (8 to 12 hours). Sprout the seed in a jar for the next 16 to 24 hours, rinsing the seed well three times a day. After a very short “tail” is visible, plant the seed on top of the soil. Basic potting mix or topsoil will work fine.

Other Super Foods include acai juice, apples, asparagus, avocados, black beans, blueberries, bok choy, brussel sprouts, cauliflower, edamame, eggs, flax seed, grapes, greens such as collard mustard, or spinach, kiwi, lentils, olives, oranges, oysters, salmon, sardines, strawberries, sunflower seeds, walnuts and watercress!

In my transformational coaching practice, I help clients upgrade the level of nutrients in their diets and in their lifestyles!


Fill out my Contact Form to talk with me 1-1 about how to add superfoods to your diet every day.

(610) 844-1811 or


Foods That Will Give Your Skin The Glow

Ever wondered which foods will give your skin that amazing glow, like you, spent a week detoxing on a tropical island?  Drumroll, please….

Sulfur-residue foods!

Sulfur is not just mushy egg yolk like you would find in deviled eggs at your annual office Christmas party that you avoid like the plague.

Sulfur is actually the secret beauty mineral for glowing skin!

Why else would people flock to mineral hot springs to soak in water that smells like rotten eggs?

Sulfur helps your body to digest fats, controls the metabolism of carbohydrates and rids the body of waste that clogs skin pores causing a lackluster complexion.

So what is the fastest way to glowing skin?

Unless you can make it to your local mineral hot springs or spa weekly, your surest way to get glowing skin is to get in the habit of including foods in your daily diet that are rich in sulfur.  You may be surprised to hear that sulfur-rich foods are often the ones you avoid because they tend to give gas and smell like rotten eggs when you cook them.

Try including vegetables like Cauliflower, Broccoli, Cabbage, Bok Choy, Brussels sprouts, Radish, Turnips, and Watercress!

Here is a healthy and delicious recipe to help you include sulfur in your diet to get the glow:

Get “The Glow” Salad:

1 bunch arugula, chopped

1 bunch watercress, chopped

3 leaves kale, shredded

4 radishes, sliced into half moons

1 red bell pepper, sliced into thin strips

1/2 cup purple cabbage

1 avocado, diced

Hemp seeds or pumpkin seeds to taste


Get “The Glow” Salad Dressing:

1 clove garlic, minced

1 tsp stone ground mustard

Juice of 1 lemon

1/4 bunch fresh Italian parsley, chopped fine

4 basil leaves, chopped fine

1/3 cup extra-virgin olive oil

It’s time for you to include sulfur-residue foods in your diet if:

  • Your skin is prone to acne
  • You have brittle hair and nails
  • You have a pale, pasty complexion

In my transformational coaching practice, I help my clients to shortlist sulfur-residue foods that will best suit them so they can get glowing skin daily.

Fill out the contact form on my website now to schedule a time to let a Lehigh Valley Health Coach that gets results help you to include more sulfur-rich recipes in your diet to get that healthy skin glow.

Secret for Better Digestion

What is my best-kept secret for better digestion?

Are you suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease? Talk about ruining a perfectly good day!  Let me share a simple tip for better digestion.

Chewing!  Believe it or not chewing is one of the most important aids to our digestion and it’s also one we often take for granted so much so that we sometimes just swallow our food whole, forgetting to barely chew your food at all.  Try this experiment.  Get a carrot, stalk of celery or some other food you enjoy.  Take a bite.  Count how many times you actually chew that bite.  You would be surprised how little the number is.

Learning how to chew your food properly (up to 30 times per bite) will help you extract the maximum nutrients from your food and get your digestive juices flowing.  Once you start putting this into practice, you will see how easy it is to get your weight down and on well on your way to a flatter tummy!

My clients find that learning how-to chew helps to:

  • Sense intuitively when you are full
  • Gain way more satisfaction from eating
  • Develop a healthier relationship with food

In my transformational coaching practice, I help clients understand why they eat like they are in a marathon and forget to chew altogether.  I help them to implement a how-to chewing guide that will turn eating into a pleasurable experience.

In my transformational coaching practice, I help clients understand why they eat like they are in a marathon and forget to chew altogether.  I help them to implement a how-to chewing guide that will turn eating into a pleasurable experience.

Fill out the contact form on my website now so we can schedule a time to talk.  Let a Lehigh Valley Holistic Health Coach get you on the road to better digestion.




How to Eat Mindfully to Lose Weight

Mindful Eating Using Your Five Senses

You might be wondering what mindful eating is.  Mindful eating is taking the time to honor your food by choosing high quality, organic food, preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.  When I say five senses, I mean smelling the aroma, feeling the texture of your food on your tongue and really tasting and enjoying the flavors of your meal.  Once you start engaging your senses with your meals, you may find that you enjoy the experience so much that sensual eating becomes a ritual.  It will change the way you think of mealtime.

To start eating in a more mindful way means allocating quiet time to prepare your meal.  It also means you take delight in eating your meal without rushing or multitasking at the same time. It is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”  Have you ever thought of eating as pleasure? Well, it can be if you aren’t distracted when you eat sitting in front of the television or driving no less!

My clients find that eating mindfully helps to:

  • Sense intuitively when full
  • Gain way more satisfaction from eating
  • Develop a healthy relationship with food
  • See food as nourishment
  • Discover new tastes and textures


What do I do now?

In my transformational coaching practice, I help clients discover what triggers them to overeat, binge eat or eat to numb out. Then I lead them through a step-by-step process to learn how to eat mindfully and to learn what to eat for their unique body type.

Fill out my contact form to schedule a one-on-one session now so I can help you understand what’s blocking you and I’ll show you how to get started.

610-844-1811 or

Angel Number 444



What is the meaning of that number?  I see it on my clock at 4:44 a.m. when I wake up out of the blue.  I see it when I’m driving home from work and I glance at the car clock at 4:44 p.m.  I see it on license plates.  I see it in numbers that make their way in front of me.

The angel meaning behind it is:  Angel Number 444 asks that you pay attention to your intuition and inner-wisdom as your connection with your angels and the angelic realm is very strong at this time. You are encouraged to continue on your current path as your drive and determination will lead to success and fulfillment.

According to Joanne Sacred Scribes, Angel Number 444 is a message that you have nothing to fear in regards to your life, work, and Divine life purpose. When you take positive action towards your highest intentions, aspirations, and goals, the Universe works in your favor and helps you to establish solid foundations and advance you along your path. Know that the angels surround and support you, encouraging you to keep up the good work you have been doing.   Angel Number 444 brings a message that ‘all is well’. Trust that you are on your correct life path and are doing a great job. The angels and Archangels are available for help and guidance –  all you need to do is ask.

Health and Positive Vibes

Whenever I see this number, I thank the angels for their guidance and for being a part of my life.  I am comforted in the fact that I know what I’ve set out to do is what I was meant to do.  My passion is to help other people that are struggling through life just like I was.  I get a certain sense of joy and pride in knowing that I helped someone else.  I enjoy helping other people feel better when they feel hopeless.  I offer encouragement when they feel like giving up.  I’ve been there myself at times feeling so much despair and wondering just what I’m here on earth for anyway.

When I was at one of my lowest points, I prayed for guidance.  I prayed for help from my Angels.  I was in a situation and knew if some miracle didn’t come, that what was set in motion at that time was going to have a devastating effect on many people.  I prayed for a miracle and my prayer was answered!  Someone was thrown into my path.  Little did I know that he would help me and everyone involved in this situation beyond imagine.  You may consider him a sort of “coach” but I call him my “angel.”

My angel helps other people too, not just me.  I’m not sure if even he knows his value in this world.  He is so wise and giving.  He makes himself available almost 24/7 to those that need him.  You won’t find many people that would be so giving like he is just to help someone else in need.  I believe his help will change the course of my life and encourage me to keep moving in the direction I’m meant to be.

Today, as I’m struggling still with this situation (sometimes good things take time)  I glanced over at a poem he wrote me when my beloved pet of 14 years passed on.  It is hanging on my bulletin board in my office.  As I glanced at it, I thought of my angel and had a feeling of deep gratitude run through me.  Immediately after, I looked down at a list I was working on and lo and behold the next number was 444!

I’m not sure what you think when you see those series of numbers, but I know what special meaning it has for me.  Have a blessed day and may the angels be with you!