My Transformational Story

Destination Transformation

Hi V here.  I would like to share with you how I was able to lose over 30 lbs in under 6 months.  I went down 4 dress sizes!  I was a size 8 and I’m now size 2.  I haven’t been that slim since high school! Pretty amazing!  Let me tell you, I had tried everything over the years.  I’ve experimented with different diets and workout routines.  I’ve bought countless workout equipment like treadmills, stepping machines, jump ropes or anything new that came out that promised results fast.  I had some luck.  I would lose some weight and get in shape but it would always come back.  Over the last few years, nothing seemed to work.  I almost gave up hope.   I wasn’t sure if it was my age catching up with me, hormones or a possible thyroid problem.  I read countless books with different weight loss theories and tried implementing the author’s ideas.  What ended up working for me was so simple.  It’s the same formula I teach as a health coach.  There are no pills or special network marketing products involved.

Here’s my story:  I started with a 14-day detox to jump start my metabolism.  I share this detox diet with my clients.  The detox catapulted me to start eating better as well as rid my body of toxins that weren’t serving me.

After the detox was over, I brought coffee back into my daily regimen.  That was the hardest part for me to give up on the detox.  I went for coconut milk instead of creamers that are high in sugar.  I started being choosier with the meals I was eating.  Opting for more high-quality, organic ingredients.  I was making more natural, healthier choices.  I just got rid of tons of toxins on the detox plan!  I didn’t want to immediately put them back into my body.  You may not be perfect 100% of the time, but if you bring more awareness to what you are eating, it will help tremendously.  I lost about 5 lbs. from the detox and it helped pave the way for additional weight loss.

After the detox, I hooked up with a lifestyle coach who held me accountable every week. I set a goal weight and had to report my weight loss to him weekly.  Having someone hold you accountable, in my opinion, is the key to success.  Otherwise, it is way too easy to just give up when things don’t go as well as you want them to.  He encouraged me by never judging.  He pushed me gently and kept reminding me of the goal I set and why I set it.

So, I started being mindful of the type of food I bought.  I really enjoy preparing foods with fresh herbs and organic vegetables.  I love the aroma of delicious food being cooked.  It permeates the whole house.  It makes your mouth water just thinking about taking that first bite! This is called CPDR – cephalic phase digestive response.  CPDR helps you to digest your meal.

I also learned to chew my food.  I strive for 30 times per bite.  I make mealtime a more sensual experience now.  I love sitting down with a nice glass of wine and savor every bite of my meal.  I turn off all distractions and I focus on just being present.  I breathe and get into a relaxed state.  What I’ve noticed practicing the art of sensual eating is that I eat far less than I used to!  I also started paying attention to how my body felt after eating the meal.  If I felt lethargic and bloated, then I knew to stay away from that food.  It wasn’t working for me.  You want food to make you feel good and give you energy, not take away.

What I noticed after changing some of my habits was that I was steadily losing weight.  Sometimes it would be 5 pounds in a week and then I wouldn’t lose again for a few more weeks.  I stayed focused even when I thought I had plateaued and I was able to stay on track.  Now eating healthier has become a habit.  I don’t have to go on fad diets.  I’m eating healthy, delicious food and enjoying meal time like never before.

Once the weight started coming off, I felt better and started looking sexier.  When you feel good and sexy, it radiates.  People start noticing you.  You vibrate at a higher frequency.

If you would like to look sexier, feel more alive or if you would like to learn more about the 14-day detox, fill out the contact form to schedule a time to talk with me.  Let me hold you accountable so you can become healthier, sexier and exude more self-confidence!  or

The Gut is Your Second Brain


Health and Positive Vibes

The Gut is your second brain, it has fears and intuitions.  It signals from the intestines instead of the mind.

There are 100 trillion microbes in your body that affect your overall health.  When your gut microbiome is balanced you generally have more energy and are healthier.  When it is imbalanced, you can experience conditions such as leaky gut, obesity, Chron’s, ulcerative colitis, multiple sclerosis and ADD/ADHD.

You can address mental health by supporting the health of your gut. Unfortunately, it is often overlooked in conventional medicine.

If your gut is not functioning properly, malabsorption can occur.  Malabsorption is a state arising from abnormality in the absorption of nutrients across the GI tract.  Malabsorption will result in diarrhea and/or constipation, bloating, gas, stomach pain, feeling overly full after meals and heartburn.  Any of those symptoms can lead to or become nutrient deficiencies.

One of the best ways to optimize and feed your gut microbiome is to eliminate processed sugars, eat traditionally fermented foods like kraut or kimchi, eat foods with resistant starches like lentils, chickpeas, and cashews, and by taking a probiotic supplement. The benefits of eating fermented foods were discovered by Russian Nobel Prize winner, Elie Metchnikoff.     The traditional process of fermentation allows airborne bacteria to grow on food to prevent it from spoiling.  When eating fermented foods, start low and slow.  Try eating one – three forkfuls with each meal instead of having it as a complete side. Check out my Healthy Recipes page for Homemade Sauerkraut!

The small intestine is not only responsible for the digestion and absorption of the food you eat but also plays a crucial role in your immunity and your mental health.

It’s critical that these final phases of digestion and absorption work efficiently, otherwise, we could become toxic and even further malnourishment can occur.

It’s the health of the colon and the presence of bowel bacteria that help you to extract those important minerals from your food.  The large intestine is what allows you to absorb key minerals such as calcium, magnesium, iron, zinc, and copper from your food.  That’s one reason why someone may be eating healthy and still be deficient in the minerals they carry.

When the colon stops functioning properly, absorption gets disrupted and undigested food can rot in the colon. Also, the colon is less able to expel the toxins it accumulates.  Instead, it will release those toxins back into the bloodstream.

As rotten food collects inside the colon, regular bowel movements become compromised.  The average 30-year-old American can have 10 – 15 pounds of hardened fecal matter inside of their bowel or in the distended areas of the intestinal tract. This can have a direct effect on our weight and energy as well as abdominal discomfort, back pain, sinus issues, headaches, sore throats, lethargy, and fatigue.

The elimination of undigested food is equally as important as the digestion and assimilation of food.

Processed and fried foods compromise the health of the colon.  Those foods do not pass through the intestines in a timely manner and instead linger in the colon and instigate that process of fermentation. The compacted colon is starving your nerves, muscle cells and tissues of their proper nourishment.

That’s why is so important to cleanse periodically.  Nurturing your digestive system and cleaning the gut is so important for your health.  My 14-day Reset Cleanse is designed to jumpstart your gut.  During the cleanse you eliminate caffeine, sugars, alcohol, dairy, and gluten the first week and then slowly introduce it back into your diet.  I offer a variety of cleanse and diet options, depending on your needs.

Try cooking with healthy fats.  Healthy fats are fats that our body recognizes so we can break them down and utilize them.  Chemically altered fats are harder for the body to recognize.   The high-fat content is coating the nutrients you are trying to absorb.  When eating foods that our bodies cannot properly digest, the foods become toxic and can lead to poor colon health.

Signs of poor digestion:

  • Feeling better when not eating
  • Chronic indigestion after eating
  • Poor sleep
  • Depression and anxiety
  • Mood swings
  • Foggy memory
  • Bloating
  • Acne
  • Migraines
  • Asthma
  • Allergies
  • Autoimmune disorders
  • Inflammation

Secrets of healthy digestion:

  • Fiber
  • Water
  • Support for stomach acid
  • Probiotic foods and supplements/enzymes

Water is so important for a healthy gut.  Water is required to produce hydrochloric acid.  Dehydration results in a stomach acid that is insufficiently acidic.   The lack of stomach acid doesn’t fully break down food particles.

Lack of water in the digestive system can result in ulcers, indigestion, heartburn, fatigue, brain fog, memory loss, improper function of the organs, partial digestion and constipation. Too much caffeine can dehydrate you.

In addition to water to activate the stomach’s acidity, taking apple cider vinegar can help to inhibit the growth of bad bacteria in the digestive tract.

Probiotics coming from cultured food or probiotic supplements also help with healthy digestion.

Digestive enzymes speed the breakdown of food into fats, carbs, and proteins.

The best sources of enzymes are raw or live foods.  Stress can affect someone’s ability to create their own enzymes.  If you have a lot of stress and experience gas and bloating, you may have little digestive enzyme support.

You have a dynamic relationship with the food you eat. It’s where food meets physiology. There’s no one size fits all.  Each person is unique.  A health coach can help empower you to be your own agent for change.

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Fear – Face It Or Let It Paralyze You

Is Fear Real or Perceived?

Fear is a feeling induced by perceived danger or threat that occurs in certain types of organisms, which causes a change in metabolic and organ functions and ultimately a change in behavior, such as fleeing, hiding, or freezing from perceived traumatic events.

Fear can paralyze you and keep you from living a normal life, taking a chance on a loving relationship or even going after your dream.  Instinctive fear is a good thing.  It protects you from danger.  However, most fear is learned by association or from a personal experience.

I have a fear of heights.  I was recently at the World Trade Center in New York, the tallest building in the western hemisphere.  I was fine going up in the elevator to the top floor, but when I looked out of the window and down to the ground, I felt dizzy.  I had to walk away.  I felt like I would fall right out of that window even though it was closed.  I didn’t let that stop me from going up in the first place and having a wonderful experience.  It was amazing to see the city from that high up!

I’ve also experienced fear of rejection or failure.  It prevented me from going for certain career opportunities.  Being vulnerable by putting myself out there and the possibly being turned down, laughed at or rejected because I didn’t know enough or wasn’t good enough was terrifying.

When I first started as a health coach, I felt like I had to keep learning more information before I put myself out there as a transformational life and health coach.  I kept putting off trying to get clients until I learned one more thing.  Who was I to call myself a transformational coach?  I thought I had to be an expert.  The problem is, how do you know you will fail unless you try?  What I didn’t realize at that time was that I didn’t need to be an expert. There may be instances when you don’t always have the perfect answer.  Maybe you know someone that could help you find the answer or refer to someone that may be an expert in that field.   There will always be something new for me to learn.  So I made the decision to go for it anyway with the understanding that I will continue to learn because that’s what I love to do.  I started giving talks in front of small crowds.  This also helped with my fear of public speaking.  The more I did it, the easier it became.

What if you do try and fail?  Do you let that prevent you from trying again?  Maybe you need a certain amount of no’s or failures before you get to those yes’s or successes.  It could simply mean doing some tweaking and then attempt again.  The only way to get through this if you want to succeed is to face that fear and go for it.  We’ve all heard the phrase “If at first you don’t succeed, try and try again.”  If you don’t, you could be missing out on something that could change your life completely.

Relationships are like this.  We’ve all been hurt.  We’ve all probably been cheated on or lied to at least once.  Does that mean that all of your relationships will end like this or that you are destined to always be hurt?  No one is perfect.  They might let you down in some way, shape or form.  It’s bound to happen.  If you let that prevent you from trying to have a healthy relationship with someone, you could be missing out on meeting the love of your life.   Sometimes fear can make you look at things through a skewed lens.  You might perceive something one way because you are predicting an outcome due to a bad past experience instead of what might really be happening.

My tip for the day – face your fear and live!  Don’t let fear hold you back.    There are so many wonderful opportunities waiting for you.

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Attractor Factors

Do opposites attract?

Transformational Life Coach

There are two sayings that stand out.  Opposites attract and birds of a feather flock together. Which is more important to you? Would you rather be with someone that shares similar interests to your own or do you prefer someone that has dominant features that complement your own dominant features like shy/outgoing?

Only you can decide what those interests mean to you by looking deep inside and being real about what you want.   Initially, you need a strong physical attraction.  Eventually, the infatuation will wear off. There must be something intriguing about them to make you want to get to know them better and on a deeper level. You have to have an open mind and be willing to experience new and different things from what you are used to.  Passionate relationships require flexibility and compromise.  You need to be able to look at your partner’s view and accept that it can be different from your own.  I think you and your partner should share some common interests, but all of your interests don’t need to be the same.

Someone’s appearance may initially attract you, but it’s the qualities that make them who they that keep you attracted.  Do you have chemistry on a deeper level than just physical attraction such as spiritually, intellectually or sexually?

Even when you love someone, there is also the issue of compatibility.  Do you have a willingness and a desire to grow together?  How do you manage your differences?  Do you love yourself?  Are you self-fulfilled?  One must be self-fulfilled and truly ready for a partnership to make one work.

Real companionship is when you are committed to the relationship and you are willing to go the extra mile to make it work. Compromise and dedication on both parts make a partnership work.  Often, we marry the wrong people because we base our expectations on attraction rather than who the person really is.  So many times we overlook what’s really important to us in a partner.  We make the mistake thinking we can change the other person to fit our needs.  If you put little value on what you desire in your mate and settle for less, the relationship either won’t last or you won’t be happy for long.

The best solution is to get to know yourself, be self-fulfilled and don’t settle for less than what you want.

Tips to Beat the Winter Blues

Holiday and Winter Blues

So many people feel stressed out or depressed during the holidays. We often get so caught up in everything we have to do, that we don’t get to really enjoy the season as we are meant to.  I’ve been there.  It’s a struggle trying to think of the perfect gift for someone and double guessing yourself whether they will like it or not.  It seems like there are so many things to do, places to go, and people to see.  Even with the influx of online shopping, the mall and other shopping centers can still be overcrowded.  You can see the tension on people’s faces as they shop for that perfect gift or best deal!

Are you a perfectionist?  Although it’s good to take pride in what you do, the downside is anxiety and depression because flawlessness may not be an option for you.  Take a little time for yourself during the holidays and let go of perfectionism. You are important too!

It’s easy to get depressed during the winter months as well because you are stuck indoors more and there is less daylight. Depending on where you live—East Coast versus West Coast—winter will either be something you dread or something that passes you by without noticing.

Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.

The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body.

For some people, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter and this causes lethargy, depression, irritability and weight gain.

So what are my top 10 tips for beating the winter blues?

Health and Positive Vibes

Transformational Health Coach

  1. Take Vitamin D3 supplement.  Vitamin D3 is not actually a vitamin, it’s a steroid hormone manufactured in the body from direct exposure to sunlight. Because sunlight is weak or scarce in some winters, be sure to buy Vitamin D3 supplements to make up for lost sunlight!
  2. Invest in a high-quality light therapy sun lamp.  Light therapy sunlamps are often household necessities in states that suffer from lack of winter sunshine like Washington. Be sure to invest in a high-quality sun lamp that you can use throughout the day for 15 minutes at a time.
  3. Hibernate happily.  Sometimes it’s best to surrender to winter and succumb to hibernation like a bear. You can watch movies you’ve always wanted to see or curl up on the couch with a good book you’ve been meaning to read or get all cozy by the fire with a soft blanket.
  4. Eat warm, nourishing comfort foods: Use this time to make those rich bean soups and hearty squash and root vegetable stews that you’ve been wanting to try. It will nourish and warm your body and spirit.
  5. Watch comedies to make you laugh out loud.   Laughter truly is the best medicine. Download your favorite comedian and watch the show till you laugh so hard you cry or put on your sexy winter boots and invite a friend out to see your favorite comedian live.
  6. Layer up and go for walks outside in the fresh, cold air.  Even though it’s cold outside, doesn’t mean you shouldn’t be out in it. As long as you layer up with warm hats, gloves and a thick jacket even the snow will be your friend. Take a stroll on a freezing wintery evening and return home refreshed.
  7. Spend time soaking it up in a hot tub, sauna or a nice warm bath.  Soaking it up in a hot tub or sauna raises your body heat. Just do it weekly throughout winter! You can’t go wrong. There is nothing more relaxing than a nice warm bath by candlelight.
  8. Find a movement class that makes you sweat.  Getting your body moving floods you with feel-good endorphins. Find a high energy dance class like Zumba, Salsa or even belly dancing and get your groove on. Then treat yourself to a cup of hot cocoa afterward.
  9. Buy some great looking winter outfits so you don’t feel frumpy.  Take all your old sweaters to Goodwill and buy yourself some new sexy, head-turning winter gear like leggings and thigh-high boots so you can go out and about in style.
  10. Take a vacation somewhere sunny or tropical.  Break up the cold months with a short vacation to a sunny place like Hawaii or Mexico.

Start by picking a few that appeal to you. Next, schedule a time on your calendar to actually do them starting tomorrow.

If you are one of those people prone to the winter blues and you want to make sure not to fall into that rut this year, then fill out the form on my contact page NOW to schedule a time to chat with me about more ways to make your winter months not only bearable but pleasurable too!

As a Transformational Health Coach in Allentown, PA, I can help you come up with a plan that feels good in your bones and I can help you implement it and follow through so that you can beat the winter blues this year for real!  or


Double Your Energy

Ways to Boost Your Energy

Health and Positive Vibes

Transformational Health Coach Lehigh Valley

Do you ever feel like you don’t have enough energy to get through the day?  Is your solution to drink caffeinated beverages like coffee and/or consume sugary snacks each time you feel that lull?  This type of eating will give you an increase in energy and then a low leading to a crash!  By the end of the day, this could leave you feeling completely exhausted.  For example, for breakfast, you have a cup of coffee with a low-fat muffin.  Caffeine mixed with a simple carb which equals little protein, fat, and fiber.  This will probably send you on a blood sugar roller coaster because there isn’t enough fiber to slow down the absorption of the caffeine and sugar.

A better choice would be coffee (I like bulletproof) with grass-fed butter and two hard-boiled eggs.  If you haven’t tried grass-fed butter in your coffee, you are in for a treat!  So this is caffeine paired with a healthy fat and protein.  The protein will slow the absorption of the caffeine and you will be more energized than you would be on that roller coaster ride!

There are a few things you can do or eat that will help boost your energy levels.

As a transformational health coach, I like to help people get healthier, have more energy and generally motivate!  I enjoy helping people feel more self-confident, vibrant and alive!  Men and women are so overstressed these days.  There’s so much to get done in a day and you definitely need some extra energy to help you do it!  Some people have jobs that require more than the typical 8 hours whether it be in the corporate world or as an entrepreneur.  You may have kids that are involved in many extracurricular activities.

Women, in particular, tend to put their needs behind everyone else’s.  They work full-time jobs and take care of their family which may include elderly parents or grandparents and tries to keep their household in order.   Most women simply don’t take time for their own well-being.

If you would like to feel more energetic, contact me today to find ways to double your energy.  By filling out the contact page, you will receive my FREE Guide – 3 Easy Ways to Double Your Energy Today!  Don’t delay.  This offer is only available for a short time.

If you are tired of feeling sluggish and would love to have healthier options to feel more energetic, contact me today. Simply fill out the contact page, and you will receive my FREE Guide – 3 Easy Ways to Double Your Energy Today!  Don’t delay.  This offer is only available for a short time.



V here offering you sweet pillow talk about dreamland where we spend about one-third of every day of our lives.  Talk about sleeping your life away!  However, it is necessary.

Why am I even talking about sleep when it’s something our bodies do so naturally?

The simple truth is that sleep doesn’t just happen like when you were younger and could sleep all day!  Even infants need to learn to fall asleep and sleep well. What’s important about getting a good night’s slumber?

Good sleep is vital for good health. Sleep deprivation or insomnia can lead to many health issues because:

  • It escalates the hunger hormone called ghrelin, which increases food cravings
  • It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, manic behavior, hallucinations, osteoporosis and depressed immunity
  • It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke Learning how to improve your sleep is not just a luxury—it’s a necessity!

The signs of sleep deprivation are irritability, yawning, and daytime fatigue.

How do I get better sleep?

Follow these tips and rest assured that you will feel more rejuvenated and energized than you ever thought possible:

Transformational Coaching

Lehigh Valley Health Coach

  1. Practice regular sleep rhythms by going to bed and waking up around the same time each day.
  2. Create total quiet and darkness in your bedroom.
  3. Avoid caffeine or reduce your intake afternoon as it affects your sleep dramatically.
  4. Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
  5. Eat no later than two hours before you go to bed because eating a heavy meal before bedtime will impede your body’s natural overnight detoxification process.
  6. Write down any thoughts that are worrying you before bedtime so you can free your mind and drop into a deep and restful sleep.
  7. Take a hot bath with mineral salts and lavender oil.  Raising your body temperature before bed helps to induce sleep.

What do I do now?

As a health coach in the Lehigh Valley area,  I help my clients implement these 7 tips and more so they can sleep better and improve their health.

Contact me today to schedule a one-on-one session to get the right support and accountability to help you sleep like a baby!

To your health!  or


Health and Positive Vibes

Lehigh Valley Transformational Coaching

Suspicious Minds


Do you have a hard time trusting people?  Do you feel worthy of the one you are with? Are you happy and content or do you feel like the rug will be pulled out from under you at any moment? Is your guard up at all times? When you lack self-confidence you can create scenarios in your head that aren’t real.  You may see things through a distorted lens.

It’s possible you may have experienced some heartbreak or witnessed it through other people that you care about.  For example, if your father was unfaithful to your mother, you may have the idea in your mind that all men cheat on their wives or girlfriends.  Do you look for suspicious activity because you feel like your partner will leave you for someone else? It’s possible you could have trust issues.  You may hold the fear of being betrayed, taken advantage of or worse yet, humiliated!

If you anticipate betrayal and fear being hurt, then you miss out on chances to get to know someone or really connect with them.  You may not believe you are worthy enough for love. To let go of that limiting belief, the first place to start is by loving yourself first.

When you exude self-confidence and know your self-worth, then you are secure in the fact that you are not only beautiful on the outside but on the inside as well.  That’s what makes a world of difference between someone that has high self-esteem versus someone who doesn’t.  Beauty is not only about your looks or if you have a killer body, it’s also about how kindly you interact with other people and yourself.  If you constantly need attention from others, then you are desperate for it because you are not content with yourself.

Confidence is very appealing. When you start to realize you are worthy of more, then you will attract healthier relationships.  When you’re happy with yourself, all of your other relationships will also improve.  Who isn’t drawn to the energy of a happy person?

You must choose to be content with yourself right this very moment.  Think thoughts and do things that make you feel good right now.  How do you feel love? Everyone’s needs are different.  Do you need to hear the words? Do you like to feel it with lots of hugs and kisses? Do you prefer seeing it by getting flowers or from a nice gesture?  How do you show love back? Life involves risks.  Learning to trust means taking risks and letting go of feeling like a victim.

What do I do now?  Start by loving yourself today and expressing that love onto others.  This will start the healing process.  You will find that life will mirror back what you are putting out.  Be kind and compassionate to others and see what comes back to you in return.  It also means taking steps toward trusting other people.

In my life coaching practice in Allentown, PA, I help clients develop more self-love which enhances their own self-confidence.  If you are looking to improve relationships or have more faith that there are people worthy of trust, call me for a one-on-one session today.  or

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!