junk food science is real…..

(Scroll down for a 21DSD SUPER GARLIC STIR FRY RECIPE) Make no mistake….it’s no accident you “can’t eat just one” of a potato chip.Food science is an entire industry dedicated to DESIGNING foods you can’t stop eating.“When it comes to stimulating our brains…individual ingredients aren’t particularly potent.  But by combining fats, SUGAR and salts in …

Healthier hot cocoa (for the kids) & EO Sangria (for you)

MERRY CHRISTMAS FRIENDS🎄🎄I wanted to send you a short note of encouragement today about your food, weight, the scale and eating too much sugar….tis the season right?This isn’t the time to let it cause you stress.I promise you will be motivated to “eat clean” and “get healthy” in a  week or two (hello sugar detox) …

Sneaky tips to help you not overeat!

Let’s talk holidays.  Thanksgiving.  Turkey.  Desserts.Weight gain.Stress.Statistics are overwhelming when you look at how many people gain weight this time year….and then, when the New Year rolls around it takes them 60 days (SIXTY!!) to get BACK to where they were.No no no no no – this does not have to be you.I’m going to …

My top 5 tips for health happiness & weight loss

Have you ever wondered what it really takes to get healthy and feel amazing? Of course you have…we all have. There are so many diet books out there telling you what to eat (or not to eat) and magazines telling you to “do this or don’t do that”.  With so much conflicting information out there …

Minestrone soup to help you eat your veggies!

I know I say it all the time but seriously….here it is again…..

There really is NO PART of your health that WON”T improve if you eat more veggies.

Like, seriously….it’s that big a deal!

  • helps maintain healthy weight (and lose!)
  • better digestion
  • helps maintain healthy blood pressure
  • the rainbow of colors provide a variety of vitamins
  • fiber helps reduce cholesterol and protect against heart disease
  • helps protect against cancers (!!)

A lot of what I do is help people figure out how to eat <more> plant based diet.

You have to figure out how to fit in those vegetables.

Your life depends on it 🙂

BUT your kids….


I feel like this is a constant battle most mama’s are struggling with and I GET IT!!


Trying to get those littles to eat healthy is no easy feat and do not despair if you struggle with this all the time.

There are lots of things you can do to help make this a more “normal” part of their diet. Really!!

A big part of it is about experimentation and making sure you offer them a variety of vegetables….frequently.

No….they may not always eat them, but OFFERING them is the first step (and I’m not above bribery!)

“You can have mac and cheese AFTER you eat your broccoli”

“I’ll make you some pasta but you HAVE to have some peas in it”

I know, it’s hard. This email to you is one of encouragement….YOU CAN DO IT and even if it doesn’t seem like it’s working….IT IS.

Just keep going, keep offering, keep trying….this is critical to their long term health and will help them from struggling long term.

SO, on that note….I wanted to share this easy Minestrone Soup Recipe (see below) that the whole family would love. It is full of veggies and I serve it with a side of crusty bread for dipping. If you’re convinced you need the animal protein you can easily add some chicken breasts or ground turkey to this soup and it would be delicious.

You know, this “being healthy” thing? It doesn’t have to be heard.

You can do it, I believe in you. 😘


Healthy Easy Minestrone Soup

1 large can diced tomatoes
4 cups veggie stock
1 can kidney beans (or bean of preference), drained and rinsed
1 onion, chopped
2 cups green beans, chopped
5 cloves garlic, diced
1 cup mushrooms, diced
3 stalks celery, chopped
3 carrots, chopped
1 tablespoon fresh basil
2 cups pasta

Add onions and celery to a stock pot with a bit of EVOO, sauté a bit until the onions begin to soften and the flavors begin to break down a bit and caramelize.  I like to add the garlic as they soften.

Add the rest of the ingredients and cook till vegetables are tender and pasta is cooked through.

CROCK POT: You could add all ingredients to the crock pot and cook for 2-3 hours. 

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Detox vs Clean Eating….what’s the difference?

Well, it’s January and it’s time to get back in our groove right?

Routine.  Back to work.  School gets back in session.  Cold weather keeps us IN a little more than usual? Or maybe you’re hitting the gym in an effort to combat some of the eating and drinking you did over the past few weeks?

Well I have the perfect program to help you get started RIGHT in 2018!

Come do the 21-day Sugar Detox with us!

Most of my clients KNOW how to diet….let’s be honest, most of them have lost weight on diets many times before.

They’d rather do it the “right way” this time.

If that’s you, then THIS program is the exactly what you need.

No dieting.  Just a whole food program designed to kick those sugar & carb cravings to the curb.

I’ve had people ask me, is it better to do a “detox” or focus on “eating clean”?

Why not do both?

THAT IS EXACTLY what the 21DSD is all about!

Whole and real foods.
No calorie counting.
No crazy exercise requirements.
Gluten free, soy free and sugar free – very allergy friendly.

Essentially, we cut out sugars & processed foods for the three weeks.

As a Certified Holistic Health Coach most of what I do is help my clients create a healthier lifestyle by focusing on clean eating, better meal planning & prep, learning to listen to their bodies, and eat more nutritionally dense foods…..all of this while living a normal (crazy, hectic, busy) life.

That is why the 21DSD totally appealed to me and why I chose to offer this “detox” for my clients.

Because when you “detox” correctly….there is NO DIFFERENCE between a “detox” and “clean eating”.  Beware of anyone that tells you otherwise.

I would never recommend any crazy detox programs that require you to take a ton of supplements, juice all day long, or live on lemon juice and cayenne pepper water (ACK….remember that one?).

Not for me.

Not for my clients.

No way.

The 21DSD is a WHOLE FOOD program.  It was designed to get you back on track with your clean eating goals, and RESET your tastebuds.

You WILL be amazed at how you feel after 21 days!


It will change your life.

Join us!


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how to begin an intuitive eating lifestyle…

If you’re like most people you’re definitely FEELING that holiday bloat and ickiness that happens after a couple/few weeks of eating more junk that usual.

Parties, drinks, family functions and STRESS tend to hit us all at once.

Trust me.  We all feel it.

It may be a good time to share a little more about how you can create a healthier INTUITIVE EATING lifestyle in 2018

(Or maybe you’re too stressed to deal? That’s OK too….I’ll share more in the coming weeks).

I promised I would lead you through the process I use with my private clients to help them begin to tune in to their bodies.

Before I go there let me remind you where I came from.
If you’ve been following me for any time at all then you probably remember….I used to be a weight loss coach.Like straight up.What do we eat (or not eat) to get the scale to GO DOWN?THAT was the total focus.

Did I believe it was helping people be healthy?  Sure.

Was I trying to help them learn how to eat better, move more and learn how to maintain that weight loss?


But one day I had an epiphany, it wasn’t really about weight and this tactic doesn’t really work.

Not forever.

Although the majority of Americans ARE overweight (60%+ actually), and will TELL you they don’t believe in dieting.  That is what they end up doing.  

But WHY?

It’s not because they want to.

It’s simply because, they don’t believe they know how to eat, much less lose weight…without a plan or diet.

That was me too. 😞

I was so “worried” about gaining back weight I had lost….I felt compelled to weekly weigh-ins, calorie/food counting, and quick bars or shakes to shave calories throughout the week so I could eat more on the weekends.


Once I started “unbelieving” everything I thought I knew about weight loss, weight maintenance and healthy eating (paleo anyone??)….

I had a breakdown.

If you don’t remember the whole story you can read more about it on my website <CLICK HERE>

The bottom line is, I FREAKED OUT.

I decided to take a year off of EVERYTHING.  Weight loss coaching, scale watching, calorie counting.

No more My Fitness Pal.
No more meal replacements.

I decided to just BE. 😳

And that’s when it happened.

I began to HEAR what it was my body was trying to tell me. 


Intuitive Eatingis a nutrition philosophy based on the premise that becoming more attuned to the body’s natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods.


Intuitive eating means you allow your INSTINCTS to take over.

So what if you did that?

SCARY right??

That is what I’m proposing.

What if, in 2018, you decided to do the UNdiet diet. 

Now don’t get me wrong, learning to be healthy and lose weight using INTUITIVE EATING isn’t about eating any and everything.

It’s not about having a FREE TICKET to eat all the junk out there.

It’s actually the opposite.

It’s about being MORE mindful of everything you eat.

But it’s also about enjoying every. single. bite.

So here is some insight into my process and hopefully this will give you a place to start. I focus on the BASICS every single week, and when your my private client….we work hard to figure out how to make these things work in YOUR life.  Regardless, the goal is to build our healthier habits, and healthier way of life…for the long term.

Remember, if you don’t see yourself doing it two years from now…..

It’s a diet.

BEGIN with the BASICS:

  • water
  • movement
  • sleep
  • stress
  • breakfast
  • supplementation

5 STEPS to create your INTUITIVE EATING lifestyle:
Step 1: Make the decision
Step 2: Give yourself permission to eat….for at least 6 months.  Even better? A YEAR.
Step 3: It must be REAL FOOD. Commit to a period of time (2 weeks? 30 days? it’s different for everyone) where you eat UNLIMITED minimally processed and CLEAN.  Low to no sugars, whole & real foods.  How can we listen to our bodies if they are struggling to speak through the Diet Cokes, bagels and processed sandwich meats?  Guess what…they can’t.  Going through detox or cleanse is a necessary part of getting started with this new way of eating.
Step 4: Experimentation.  What does your body crave after you’ve completed a detox or cleanse of some sort? This is different for everyone but at this point you are able to HEAR more of what your body is asking for.
Step 5: Learn how to self-check.  How do you feel before you eat.  Halfway through. After.

Annnnndddd…..Circle back around to the basics again.  Where can you improve? What’s working…and what’s not?

Remember, this is a process.  You will mess up.  You will make mistakes.

It’s ok.

Is there more? Oh yes, it’s never as easy as “five steps to health” but as you begin to release all judgement around your food choices, and learn to honor and LISTEN to your hunger and fullness cues…..

Your body will begin to respond.

You will lose weight.

You will feel more satisfied.

It all works together.

Are you ready to be your healthiest self?

I’m offering a new 21day Sugar Detox group in a couple weeks.  This group is 100% VIRTUAL so you join us…..from the comfort of your own home.

Studies show that those who work with a Health Coach are more likely to have success.  Add in the accountability aspect of a group and you are sure to see results.

Not sure a group is for you? I offer more personal coaching options including a 60 & 90 day 1:1 coaching option to continue your success AFTER the 21 day Sugar Detox is complete.  Read more and sign up here: http://cheerfulhealthylife.com/angela-21dsd/

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