Cheater Persimmon Coconut Yogurt

A perfect Fall treat, and one that the babies and kids will love. I made this yogurt for my 11 month old son since we had run out of his usual sheep’s milk yogurt (which I have mixed fresh persimmon pulp into in the past). But it’s super simple, yummy, and there is no fancy store bought yogurt maker needed.

First off, procure your persimmons. This might be an easy thing to do depending on where you live, but here on the west coast, in Northern California, many people have persimmon trees in their yards. They are beautiful trees and usually grow one of two kinds of persimmons: Fuyu or Hachiya. Fuyu are more squat than round, and ripen quicker (they just need to be a bit soft, like a ripe pear, for you to enjoy their sweet flesh, eaten like an apple, skin and all). Hachiya’s are tricky; this is the variety that you have to be more careful with when it comes to ripeness. They are taller and more of a rounded heart shape with a pointed end. They are not ripe unless they are extremely soft and pillowy to the touch. The skin can break very easily and can let pulp ooze out very quickly if you don’t process them or eat them right away upon ripening. Here are two videos, one of how ripe a Hachiya must be to use it for cooking and another shows me blending the pulp and skin into pure persimmon liquified gold!


Many people make persimmons cookies or persimmon pudding; delicious for the holidays. I find that the actual taste of the persimmon is lost is some baked goods since too much sugar is added and, arguably, not enough actual persimmon is added to the recipe for you to even differentiate the persimmon taste from just a sweet taste. But persimmon pudding, in all of it’s buttery, sugary and boozy goodness, is delectable. Now for the yogurt…

We will be using the pulp (skin included) of the Hachiya persimmon for this yogurt, because it is so sweet and has the texture of jelly. You don’t need much of it to make something taste very sweet and fruity.

Blend together the coconut milk, persimmon pulp and probiotic powder. Eat right away, or store in fridge and let thicken a bit. Either way, you have yogurt.

Now you can say you made your own yogurt! Embrace your probiotics.

 

 

The Multivitamin Diet

I decided to create a one day meal plan that provides, by eating whole foods, the same nutrients, and amounts of those nutrients, that eight capsules of Thorne Nutri-Fem multivitamin in one daily dose provides. This is a reminder that we should always use supplements as a supplement to real food!

24 nutrients, one days worth of food, 100% of daily recommended value of each nutrient to equal what you would get in a multivitamin. I used whfoods.org to help me with the menu plan listed at the bottom.

multivitamins-1

  • Vitamin A – ½ cup carrots, ½ cup sweet potato
  • Vitamin C – ½ cup strawberries, ½ cup pineapple
  • Vitamin D – 4 ounces of salmon
  • Vitamin E – ¼ cup sunflower seeds, 2 cups spinach
  • Vitamin K – 100 mcg – 1 cup asparagus
  • Thiamin (or vitamin B1) – you can get this from your sunflower seeds!
  • Riboflavin (or vitamin B2) – 2 eggs, (that one cup of spinach) and 1 cup yogurt
  • Niacin (or vitamin B3) – 4 ounces chicken
  • Vitamin B6 – part from 4 ounces chicken, 4 ounces salmon and 1 banana
  • Folate – part from 1 cup spinach, part from asparagus
  • Vitamin B12 – plenty from salmon, some from chicken
  • Biotin – almonds, eggs and carrots
  • Pantothenic Acid – 1 avocado, sweet potato, chicken
  • Calcium – spinach, yogurt, at least 1 ounce cheese
  • Iodine – yogurt, egg, salmon
  • Magnesium – spinach and sunflower seeds
  • Zinc – spinach, asparagus, yogurt, ½ cup cashews (A harder mineral to get when maxed out on meat already for the day. Beef and lamb are also high.)
  • Selenium – salmon, asparagus
  • Copper – sunflower seeds, asparagus
  • Manganese – pineapple, raspberries, strawberries
  • Chromium – 2 cups broccoli? * This is a tough one, but we don’t need to get every nutrient all the time. Another day could be a higher chromium day)
  • Molybdenum – eggs, carrots, yogurt, almonds
  • Potassium – spinach, asparagus, carrots, sweet potato, avocado
  • Choline – eggs, asparagus, spinach, chicken

The meals: gluten, soy, dairy, corn free (you could totally go vegetarian on this, and nightshade free, as well)

  • Breakfast – 2 eggs, ½ avocado, ½ cup raspberries
  • Snack – ½ cup carrots, at least 1 oz cheese, 1/2 cup of cashews
  • Lunch – 2 cups spinach, ¼ cup sunflower seeds, ½ cup strawberries, 1/2 avocado, 4 oz chicken, (salt and pepper to taste, olive oil and apple cider vinegar dressing)
  • Snack – 1 cup yogurt, 1 banana, ¼ cup almonds, ½ cup raspberries
  • Dinner – 4 oz salmon, ½ cup mashed sweet potato, 1 cup asparagus
  • Dessert – ½ cup pineapple

Doesn’t seem too hard, right!?

Lean Cuisine? More like Sugar Cuisine

This is a bit of a rant, but an educated and gentle rant. I will try to keep it relevant and succinct.

While searching for new “food” movies on the web, I found a 1 hour British documentary called The Truth About Sugar; non-alarmist, very civilized, almost fun to watch and educational. As I watched, recalled an ad for Lean Cuisine that I saw at some point. This ad struck me because I had a baby 8 months ago in a hospital and had an amazing and very positive experience, especially with he delivery nurses. Please watch and then read on. Here is the ad.

Yes, certain jobs are more stressful and ask more of us than others. And we could argue that doctors, nurses, and teachers should get paid more than other occupations because of how much they serve and give of themselves, or at least get more time and coverage for self care. I wish for doctors and nurses a healthier lifestyle because of the responsibilities that come with their jobs. Donuts in the break room is the last kind of fuel anyone needs.

Getting back to the ad, first let’s look at how much sugar a particular meal contains. Let’s break down, using a Nutrition Facts label, TOTAL CARBOHYDRATES into DIETARY FIBER in grams (doesn’t count, it’s good for you. The more the better), SUGAR in grams and the leftover CARBOHYDRATES that don’t get a label, STARCHES (which essentially turn into sugar when they hit your mouth). The very outdated Nutrition Facts labels are hard to understand. What do they mean and why should we care?

So to get back to the ad for Lean Cuisine, here is a simple comparison that is alarming. A Lean Cuisine meal of macaroni and cheese, when looking at the Nutrition Facts label here, tells us there are 35 grams of TOTAL CARBOHYDRATES, and only 1 gram of those is DIETARY FIBER. We also read that there are only 5 grams of SUGAR. BUT WAIT! and this is the most important part: what about the rest of those TOTAL CARBOHYDRATES not accounted for? STARCH (they just don’t label it on the label where it should be labeled). What this basically translates to is that there are 34 grams of carbohydrates (or just under 9 teaspoons of sugar) in the form of sugar and starch, that breaks down in your mouth very quickly into glucose, or refined sugar in one form or another. So, keep that fact in your head: one Lean Cuisine Macaroni and Cheese has 34 grams of starch and sugar combined that break down in your body into sugar, essentially.

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How does this compare? This is the fun part: a Hershey bar. It has 25 grams of carbs – total, only 1 of which is DIETARY FIBER, 24 grams are SUGAR. So – Lean Cuisine macaroni and cheese, advertised as a healthy meal for a hard working delivery nurse who might benefit from a well rounded and whole food meal, is getting 10 more grams of CARBOHYDRATES in her meal than if she just ate a Hershey bar for dinner.

All I can say is yikes. Embrace real food, my friends.

 

 

Hello Again and Mash ups

The first time I heard the phrase “mash up” was during a Glee episode when certain songs that might or might not seem like they had anything in common were intertwined to make an (obviously) danceable mega-song. I like this concept. And organically, this is how I have been making my 7 1/2 month olds’ food since he started eating more solids (we started around 5 months).

And, this is my first blog post in quite some time. In the past year we took on a puppy and a baby, and I chose to step away from my nutrition practice for a while (at least full time) and take care of the LG (“Little Guy” as my friends’ kid calls him). Yep, it’s hard, shakes your nerves, forces you to run on very little sleep and makes you question who in the heck this person is in the mirror with saggy boobs, dirty hair and milk stained clothes, but is it worth it? Yes. It is. And I have no complaints but just to say how you don’t know what you don’t know until you know what being a parent is all about. It’s quite the ride already. Ok, on to the food.

The LG’s first food was a simple liver pate, via Nourishing Traditions (runnier than a traditional pate). Yes, I wanted to make a point and feed him a very iron rich food that wasn’t iron fortified rice cereal. Baby’s iron stores start to diminish around 6 months, so I took the opportunity to see how he would respond to such a taste and texture as this. I ended up mixing it with a touch of apple sauce (no sugar added) and then rotated between that and avocado for the first couple of days. He started to love it and really eats anything (I think he is just really motivated by food). I am lucky.

I should also mention that I make a lot of the baby’s food from the food I am making for our household. For example, when cooking salmon for dinner, I just take chunks from our food and make his concoctions. Note: it has taken me (still a work in progress) a couple of years to make cooking a major priority in our house. Our largest household budget line item is food, and we cut back elsewhere to afford the quality of food we want. I think we are also lucky I like to cook.

Sardines and peas, made ahead and frozen

Sardines and peas, made ahead and frozen

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The last of the sweet potato and kale mash up

Other (in no particular order, no added sugar, water and cooked on lower heat if possible):

  • Peaches (with skin) and pastured egg yolk cooked in raw coconut oil
  • Steamed broccoli with goat butter
  • Avocado alone, or with a bit of apple sauce, mashed banana or just cooked pear (sometimes mixing in beet kvass, or fermented beet juice)
  • Cow (St. Benoit) or sheep (usually sheep) plain yogurt, plain, or with apple, pear, banana, or pickled figs mixed in (a yummy Good Eggs product). Also have added ground cinnamon, ginger and clove to this concoction
  • Liver cooked in goat butter with homemade chicken bone broth, with apple
  • Sweet potato (with skin) and kale, steamed and mashed together
  • Butternut squash plain, or with coconut oil, curry and homemade broth
  • Wild Planet canned sardines in olive oil, blended with steamed frozen peas
  • Spaghetti squash steamed with goat butter
  • Wild King salmon, mashed up
  • quinoa cooked with broth not just water, alone or mixed with banana and avocado (this is the only grain he has had thus far)
  • sauteed pear in goat butter, mashed up and mixed with sheep’s milk yogurt
  • blueberries to help him start to find his his pincher fingers and practice picking up food that size

I also add in an infant powdered probiotic from Klaire Labs to some of the cold mash ups that aren’t yogurt every once in a while to get other forms of healthy bacteria working in that little body of his. And the kid hasn’t been sick yet!

We haven’t checked peanut butter, strawberries, other beans or grains yet, but will get to strawberries and peanut butter (homemade) in the coming week or two. I can’t help but be nervous about peanut butter, but I have a feeling he won’t be allergic.

The next foods I want to try will be beets in some form or another, and chicken with some kind of vegetable. Excited to see how things progress!

Embrace a nourished palate!

 

 

 

 

 

 

Join The Online Clean Eating Circle to Change Your Life

This 3 week program is designed to help you gain energy, lose foods that aren’t serving you and give your body a break from fatigue, fuzziness and feeling flustered. The Online Clean Eating Circle will help clean out the cobwebs and give your body a rest from foods that aren’t serving you. Join us on June 13 (start date) for the cleanse, and stay tuned for the free information call coming soon. Details can be found at The Online Clean Eating Circle webpage here.

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  • Give your body a break. We will meet you where you are!
  • Embark on a fresh, new journey while gaining knowledge about what triggers your body, the best foods for you personally, and how to feel confident in your food choices
  • Gain nutrient density and lose some excess weight and inflammation
  • Get group support lead by two nutrition professionals
  • Enjoy eating real food while cleansing your body
  • No starving on this plan! And no expensive supplements or powders.
Join two Health Coaches and Nutrition Consultants, Michelle Dwyer and Amy Griffith, for an informative introduction to this dynamic and supportive clean eating circle.
What is Included in the free first information meeting? Details here: http://cleaneatingcircle.strikingly.com
Introduction to the circle and eating techniques around what foods we will focus on and which ones we will take a much needed break from for a while. ***If you can’t join us on for the free info meeting call, you can listen to the recording. You can still join our program and there will be more programs to come!
As a registered participant you will also receive:
  • Customized Oakland Clean Eating Circle materials, including recipes for breakfast, lunch, dinner, snacks and beverages, menu plans and ideas and BONUS recipes to help you make the most out of your three weeks within the circle.
  • We are here for you! Continued access to two of the East Bay Area’s premiere nutrition professionals: Michelle Dwyer and Amy Griffith. We are available to answer questions and support you throughout the three weeks.
  • Access to a weekly support group that will be crucial in helping you to stick with the program, sharing ideas and stories on how we are succeeding, and the challenges we are facing as we follow through this program.
  • Weekly check in calls where we will offer feedback, outlining ways to better utilize the program, and celebrating the ways in which you are already succeeding
  • Educational handouts, links and resources
  • Access to the private Facebook page
Why a food cleanse or clean eating group? You will learn…
  • How to effectively take a break from food products and common allergens, toxins and stressors
  • How metabolism, inflammation and your overall health and wellness relates to clean eating
  • How to cleanse gently and realistically
  • That you are worth it (if you didn’t know that already)!
Who Should NOT Cleanse
  • Those on heavy medications for chronic health conditions
  • Children under 18
  • Anyone with cancer, a terminal illness, serious mental illness, kidney or liver failure, anemia or who is underweight.
Your Clean Eating Circle Supporters:
Michelle Dwyer supports her clients through compassionate health coaching and nutrition consulting services. She helps her clients feel a greater sense of wellness, vibrancy, and energy.
Amy Griffith shows her clients how to love their food while still eating healthful, nourishing meals. She helps her clients fix their food first!
Visit http://cleaneatingcircle.strikingly.com for details.
Makeover Mondays: My Makeup Gets a Makeover

I remember when my mother took me to the Clinique counter at Nordstrom’s when I started taking an interest in make up (because other girls were wearing it). The “all natural” look that Clinique exhibits is still a far cry from how I look at make up these days. My thoughts have evolved from wearing make up for looks to wearing it for protection (at least 30 SPF on the face) to wearing it to nourish my skin and my body, topically – remember, you absorb much of what you put on your skin, so why not buy products that you could, essentially, eat? My husband has expressed his slight disappointment in me when I wear too much makeup, telling me I don’t really look like myself, while also telling me how beautiful I am without it (no, I do not take this for granted). This expression and almost permission to not wear it, paired with research and more knowledge around how many toxins and chemicals we not only put in but on our bodies, and I have broken free from my 15 year old make up routine and have found the perfect solution for me. I thought I would share it here.

When I started looking for new, cleaner products, I went for unscented, no parabens or other chemicals that recent studies consider unsafe, and may interfere with metabolism and overall health (not to mention the chemicals that we don’t yet  know are harmful). I started to use what I have learned about plastics and parabens, and links to hormone imbalance and cancers, when shopping for cosmetics. There is much to learn through ewg.org’s Skindeep site. And then there are the links that xenoestrogens have to metabolism and unhealthy weight gain.

Then I thought I would push it further. I started moisturizing with coconut oil (yep, the kind you cook with), washing my face with grainy raw honey and thought about making my own toothpaste (powder)  - I have yet to get to that one.  One aspect of looking for a better beauty and hygiene protocol is always the cost of trying different products. But low and behold, I was led to Sequioa Beauty through a networking meeting with a physical therapist. I got some samples, heard some enthusiastic testimonials and of course, it being local, I was sold on trying this stuff. And it is practically edible. My routine is as follows:

makeup 1

  • Wash face twice a day with Sequioa Purify and Release Cleanser
  • Dab problem areas and potential pimples with the Sequioa Anti-Inflammatory Serum
  • Apply Juice Beauty SPF 30 tinted concealer. I don’t plan on purchasing this once what I have runs out. It’s a bit too heavy.
  • Apply Juice Beauty powder if needed, for less shine.
  • I use brown eye pencil, brown mascara and shimmery brown eye shadow for special occasions, or when I have more time. I like eye shadows that last a long time.

Other:

  • Brush teeth with Sonicare electric toothbrush, Tea Tree Therapy toothpaste (but I wanna start making my own tooth powder)
  • Moisturize body after shower with raw coconut oil or Awakening skincare products (right now I have Hands)
  • For the lips, homemade chapstick from my friend Ilah Jarvis in Peppermint. I think it’s pretty easy to make!

Yes, Sequioa is a bit of an investment, but I use one pump of the cleanser and two to three drops of the serum everyday, so it lasts a long time. There is a slight scent, but it isn’t artificial and I rather enjoy it. Earthy but sweet.

 

My Favorite Snacks You Can Make This Week

My top picks are as follows – easy to assemble, throw in your purse or backpack and eat on the go (although chewing and eating slowly sitting down is always important!).  And what makes up a good snacks? Some protein, healthy carbohydrate and fat content (fat and protein fill you up quick and give you sustained energy, rather than a quick sugar pick me up and crash from a cookie and coffee). Next time, reach for one of these:

snacks

  • Fresh fruit and nuts – the tried and true combination, ensuring you get protein, fat and carbs in your snack.

- Examples include: Banana with almond or sunflower seed butter, apple with nut/seed butter, orange with handful of nut (walnuts and almonds are my favorite)

  • 1/2 or 1 whole avocado with an array of fillings: cut avocado in half, and fill the pit bowl with any of the following:

- Fill avocado with your favorite salsa – salsa verde, chipotle, etc..
- Sprinkle with salt and pepper, squeeze of lemon juice (I love truffle salt).
- Mix together canned salmon or sardines with some curry and sea salt and pepper.
- Scoop out the avocado contents into a bowl and mash up with dollop of honey or pure maple syrup, mix with 1 tbsp cocoa powder , a dollop of coconut oil and splash of milk (any kind) and a pinch of sea salt – blend or mash well until combined.

  • Stuff 3-5 Medjool (my favorite) or any kind of date with goat cheese and walnuts
  • Any kind of nut/fruit/spice ball – play around with different combos. My favorite is honey, almond or sunflower seed butter and unsweetened coconut flakes, mixed in a bowl and rolled into balls. Keep in freezer indefinitely.
  • Blanched veggies (boil water, place vegetable of choice in water for 1-2 minutes, then place immediately into ice water). Pair with hummus or other topping or dip.
  • Mary’s Gone Crackers with any topping, dip or tapenade (suggestion: pulse basil, green olives, garlic, olive oil, sea salt and pepper in a food processor for a delicious tapenade).

What is your favorite snack?

 

A Happy Thanksgiving Recipe for You!

Happy Gratitude-giving! Our Gratitude-giving Day is off to a great start, hanging out with the in-laws and getting ready for kitchen duty. The best thing that’s happened today? Russ (my husband) came up with a super hero name for himself: Grati-dude; spreading gratitude throughout the land. Hilarious…and awesome.

Let’s get to it. I love pumpkin. I love cinnamon (an anti-microbial and natural sweetener and flavor agent). And I love sweets. But I always try to come up with scrumptious recipes that cut back as much sugar (in any form) as possible without compromising good taste. I tossed this together in a bowl the other morning and could have eaten it all day long.

Perfect Pumpkin Pudding (serves 1)

pumpkin pudding

  • Canned or freshly baked sugar pie pumpkin (about 1/2 cup)
  • 1/4 cup coconut milk
  • 1 spoonful of your favorite raw honey
  • 1-2 spoonfuls of almond or sunflower seed butter (I love the sunflower seed butter for this)
  • 2 tsp pumpkin pie spice (mix together cinnamon, nutmeg, cloves, ginger, cardamom if you like that flavor)
  • pinch of sea salt
  • OPTIONAL: sprinkle with hemp seeds or ground flax seeds for an extra nutritional punch)

Mix together well in a bowl, eat with some warming herbal tea, and thank me for giving this recipe to you cause it rocks.

Happy Gratitude-giving to you and yours. What are you thankful for?

Amaze-meatballs!

I went through a meatball phase a couple of weeks ago, and was craving them since dinner at Pizzaiolo. I had the best meatballs I have ever had there. The best.

We don’t eat many processed foods in our house, but brown rice pasta works its way in every once in a while (pasta was a huge part of my childhood). I try to use spaghetti squash and zucchini ribbon “noodles” as much as possible for pasta alternatives. I found that using my improvisational methods and applying them to savory meatballs was pretty successful: playing around with various ingredients in the food processor made for surprising results. Here is what I played around with:

Amaze-balls Meatballs 

Ready for pulsing and mixing.

Ready for pulsing and mixing.

  • 1 shallot, chopped fine
  • 1 bunch of green onions, chopped fine
  • 2 tbsp chopped tarragon
  • 1/4 cup sun dried tomato pesto (or just sun dried tomatoes, with the oil – if so, add a large pinch of Herbs de Provence)
  • 1 tbsp tomato paste
  • 1/4 cup parmesan cheese, grated (or use nutritional yeast if dairy free)
  • 1/4 cup pepitas
  • red pepper flakes, sea salt and freshly ground pepper, to taste
  •  1 pound ground, grass fed or pastured beef, lamb, chicken or turkey (I used lamb here)

Preheat oven to 350 degrees.

Pulse everything but the meat in the food processor until made into a thick, well-incorporated paste. Place meat and paste in large bowl and mix together loosely, taking care to almost fold the processed ingredients in to the ground meat.

I shaped the meatballs more into flat, mini patties, making sure they weren’t super round so they would cook through easily. I also took care not to shape them too tightly (the meatballs at Pizzaiolo almost fell apart and melted in the mouth – this is what I was trying to go for).

Serve with any sauce over spaghetti or spaghetti squash and sprinkle with parsley. Enjoy!

They were legit.

They were legit.

This recipe is a sneak preview of just one of the many amazing recipes that will be featured in the new cookbook collaboration I am working on (#ready4healthcookbook) with my friend and colleague Michaele Kruger.. Coming soon in pdf form – stay tuned!

The Art of Behavior Change: Guest Post

Many of us cringe at the thought of making a behavior or lifestyle change. After all, how many people do you know that have successfully changed their lives or behavior patterns? According to the New York Times, only 8% of the population is able to sustain long-term behavior and lifestyle change. This can be quite discouraging, especially if you are at a point in your life where major changes are needed in order to reclaim your health and happiness. Not to worry, there are a variety of ways to make behavior change possible and stick with it. First we must identify our biggest mistakes when it comes to attempting change.

According to a Stanford University Study, there are 10 major mistakes that people make when it comes time to make a change. The top ten mistakes are as follows:

  • Relying on willpower to make long-term change
  • Attempting big leaps
  • Ignoring how the environment shapes behavior
  • Trying to stop old behaviors instead of creating new ones
  • Blaming failures on lack of motivation
  • Underestimating the power of triggers
  • Believing that information leads to action
  • Focusing on abstract goals rather than concrete behaviors
  • Seeking to change a behavior FOREVER
  • Assuming that behavior change is difficult

So how many times have you said to yourself “I don’t have strong willpower” or “I must not want it badly enough”? In truth, strong willpower and motivation are not the keys to success; the most important element are understanding how our brain works in relation to making changes and creating a good plan. It’s time to learn how to set yourself up for success.

When it comes to behavior change and the brain, you can think of the brain being broken up into two parts. The first part is the part that doesn’t want to make a change. Unfortunately, this encompasses the majority of our brain. Think of this part of the brain as about the size of an elephant. The second part of the brain is the part that actually wants to make changes; it’s the part that sets New Year’s Resolutions and decides to start a home garden. Think of this part of the brain as the size of a person; now think of that person sitting on the elephant’s back. Our goal, when it comes to making a change, is figuring out how to get that small person to maneuver and change the path of that huge elephant. If we want to motivate that elephant to leave the watering hole or change directions, we need to take small, gradual steps. If we all we do is give the elephant a good kick and turn him around completely all at once, he’ll get disoriented, confused, and turn right back around to that watering hole.

One of the best ways to set yourself up for success is understanding that small, gradual changes are key. Small, gradual changes, celebrated along the way, are more likely to lead to a major change. In my consulting practice, I work with individuals on establishing goals, creating a realistic timeline, and identifying challenges. These are all keys to success. You must move slowly if you are going to get that stubborn elephant-sized portion of your brain to change direction and stick with success!

So, here are my suggestions to overcoming the 10 biggest mistakes made in behavior change:

  • Willpower is like a muscle that must be flexed; eventually you have to relax your flexed muscle and that’s when your willpower runs out; rather than rely on willpower, create a plan full of small steps you know you can achieve
  • Many small steps lead to big change; think of a ladder or staircase, each step does not seem that big and feels great to have accomplished; when you look back you will see how far you’ve come
  • Understand the influences of your surroundings; think about what will distract you at the office, in your home, and in your daily routine from making the change you wish to make
  • Create new behaviors rather than quitting something cold-turkey
  • Look at each failure as an opportunity to learn what did not work for you this time
  • Set yourself up for success by identifying your challenges and obstacles; think of ways to get around them
  • Education is important but at some point you have to begin
  • Set concrete, achievable goals for yourself
  • Think of making each small change for a short period of time rather than in terms of FOREVER
  • Behavior change doesn’t have to be hard if you have a good plan and a great coach!
  • These steps will get you started down the path to a sustainable lifestyle change. Support and guidance will also help you succeed

Michaele Kruger is a Certified Holistic Health Coach and Nutrition Consultant practicing in the San Francisco Bay Area.

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She believes that real, whole food has the power to change your life and partners with her clients to help them achieve their health and wellness goals.  She is a graduate of Bauman College of Nutrition and a member of both the National Association of Nutrition Professionals and the American Association of Drugless Practitioners. She can be found at betterbitesbetteryou.com and don’t miss her blog: thebetterbitesgirl.blogspot.com