Food for Thought

Nutrition, Fitness, and Wellness articles for busy women who want to lead a healthy, fulfilled life they love.

Self-Care is More Than a Spa Day

Self-Care is More Than a Spa Day

Sometimes, a day at the spa is just what the body needs. A few hours of mani-pedis, facials, and massages can be truly rejuvenating and help you feel ready to take on the world. Because a spa day can make us feel so good, it’s the most commonly thought of type of self-care. The reality, however, is that self-care is not just a day at the spa. It’s so much more than that. 

I don’t mean to take away your excuse to pamper yourself every now and then; you completely deserve a day of relaxation. I only mean to point out that self-care isn’t just about relaxation and beautification. It’s about taking care of our internal and external health so that we feel our best. 

Recently, I was talking with a woman who has been working hard on her nutrition, and she’s so proud of how far she’s come and how great she’s feeling. She had an event coming up, and pizza was on the menu for the night. She asked me if she should take a pause from her goals and eat the pizza so that she doesn’t offend anyone, or if she should be upfront about her goals and bring her own food. When we talked about it, I let her know that there’s nothing wrong with taking a pause from our goals for one meal. However, it’s important that the pauses we take are a decision we make for ourselves, not for anyone else. 

Choosing food that is nutritious and saying no to junk food is a key part of self-care.

Self-care is about feeding ourselves (both literally and metaphorically) in ways that make us feel our best. It’s about continuing to work for the results you want because you know you’ll be happier if you do. Sometimes, self-care is going to get a mani-pedi when you just need to relax. Self-care is also choosing nutritious foods over junk, doing your workout even on days you’d rather stay on the couch, and nurturing relationships that bring us joy. 

Food and self-care might not seem linked, but they have everything to do with each other. Each time you decide to have a piece of cake because someone made it for you or have another sugary drink because it’s offered to you, you are choosing to put someone else’s needs ahead of your own self-care. Self-care is all about choosing the best decisions for yourself. If you want the cake or the drink, go for it! But let that decision be for you, not for anyone else. 

Have any questions about how to practice self-care with your food when you’re at events? Let’s talk about them in the comments! 

We have our September Perfect Pairings coming up soon, so don’t forget to grab your ticket and join us. Save your spot today right here, and invite a friend to join you!
In the meantime, be sure to join me in our Never Diet Again group for more great tips on healthy living and a strong community to help support you on your journey!




Posted - 7/20/21 (Tue)


Anti-Inflammatory Doesn’t Have to be Boring

Anti-Inflammatory Doesn’t Have to be Boring

I recently co-led a 21-Day Reset Program. What is that, you ask?  It means choosing anti-inflammatory food options for those 21 days. If you’re not familiar with the term, these types of foods reduce inflammation in our bodies which will help to increase energy, reduce sugar cravings,  and promote general health. If you hear the words “anti-inflammatory food” and immediately yawn, it’s time to stop tuning out! Healthy options never have to be boring. 

If your idea of healthy eating is grilled chicken salads every day, you might think that a healthy lifestyle is all about boring and bland food. The reality is that you can make anything fun if you want to, and healthy food is no exception. I’m here to help guide you as you shift the way you think about food and learn to understand that your meals can be fun, flavorful, and healthy, all at the same time. :) 

People have different food triggers for inflammation, but the most common offenders are gluten, dairy (cheese/yogurt mostly), soy, alcohol, caffeine, added salts, refined sugars, and some grains. That’s a long list, so you may be wondering ‘how do I keep my food fun and flavourful while avoiding these things when I can’? One secret is that you have to be diligent in checking labels before you eat instead of grabbing whatever happens to be nearby. 

I had plenty of fun and tasty meals during my reset, and I’ll share with you a couple of my favorites for anti-inflammatory eating that’s never boring. 

One fun meal I tried was ginger and garlic sausage with pickled cucumbers and veggies. 

I get these sausages up from my monthly meat delivery, and they were a delicious option for my plate during my reset. These sausages are just pork and spices, nothing else. I paired them with a deli mustard that I made sure had no sugar or salt added because you just don’t need it. I added in homemade pickled cucumbers and red onions from a recipe I recently learned, and chose whatever fresh veggies I had to go with them. 

It might sound simple, but I love fresh, raw veggies to go with my meals. They have tons of flavor and color, and they add some fun to any plate! 

Another staple during my reset was shredded chicken with hot peppers and fresh produce. You might’ve heard this tip from me before, but keeping shredded chicken readily available is one of my favorite tricks for choosing healthy foods. Having your protein on hand and ready to go really reduces food prep time, making it easier to choose the healthy option. I love adding hot peppers to my shredded chicken for some spice, and then I add in whatever fresh fruits or veggies I have to complete the dish. 

Fresh and in-season produce is always going to be more flavorful, so go for the most colorful and delicious option! 

The most important thing for me is recognizing that this is a lifestyle, not a diet, and being realistic about that when I choose my foods. I know that for me personally, when I’m hungry, I need to eat soon or else I will definitely be reaching for the leftover pizza. I always make sure to have fast and healthy options available so that I can avoid choosing a less healthy meal that I really didn’t plan on having that day. 

Gluten-free/dairy-free/sugar-free/ etc. lifestyles seem to get a bad rap for being bland, but that doesn’t have to be the case. Choosing colorful and flavorful meals keeps an anti-inflammatory lifestyle from ever feeling boring!

Have you tried avoiding inflammatory foods before? Let me know your favorite fun foods in the comments! 

If you’re interested in trying out a fun and healthy lifestyle, I’ll be launching my new 21-Day Reset program in August, so keep an eye out for more details on that! 

We also have our September Perfect Pairings coming up soon, so don’t forget to grab your ticket and join us. Save your spot today right here, and invite a friend to join you!

In the meantime, be sure to join me in our Never Diet Again group for more great tips on healthy living and a strong community to help support you on your journey!




Posted - 7/13/21 (Tue)


Have Fun With Your Summer Workouts

Have Fun With Your Summer Workouts

Now that summer is here, we have beautiful, sunny days, and so is the heat and busy calendars. Some of us wait all year long to finally be able to enjoy the great outdoors, but whether you’re a summer lover or not, you’ve probably felt like some days are just too hot to be out. On days like this, it’s harder than ever to convince yourself to leave your comfy AC behind to get outdoors for a workout. 

Summer for your family might look like a fully booked schedule, between summer camps for your kiddos, family vacations, and day to day responsibilities. When it feels like there’s just one big thing after another, making time in your schedule for a workout probably doesn’t feel like your priority. 

Summer should be a fun time for you and your family, and workouts should never be something you dread. This week, I’m sharing three tips for doing your workout in the summer and actually enjoying it!

1. Exercise and fun can go together.

You don’t have to choose between getting a workout in and having fun. They can be the same thing! Choose ways to get moving that involve your friends and family, and your workout can be a social time, too. My family and I love to play pickleball, and it’s super fun for us while also a great workout. We often play with other couples too and then have dinner together. Find a fun workout to try with your family, and exercise won’t seem like a chore anymore.

2. Be intentional about how you’re spending your family time. 

Summer goes hand in hand with BBQs and picnics, but your family time doesn’t have to be solely food oriented. Make time to be together while doing something more active, like playing frisbee or going for a neighbourhood walk. Getting in a little bit of movement together might not be the same as an intense workout in the gym, but a little bit of movement is always better than none. 

3. Recruit friends and family to work out with you. 

You can invite your loved ones to join you at the gym so that you don’t have to sacrifice your workout for social time. You can also always start a friendly competition for who can do the most squats or walk the most miles in a week, and having fun with your workout will make you more likely to do it. Inviting a friend to be your accountability partner will keep your workout from feeling like a chore, and that’s the key to integrating exercise into a lifelong habit. 

Your workout shouldn’t feel like a chore you dread each day. It should be a fun habit that’s a natural part of your everyday life. 

Working out each day will keep your body in good shape to enjoy the best parts of life by strengthening your muscles, building your stamina, and keeping your body flexible. There are so many ways to stay active each day in a fun way, like shooting hoops with your kiddos, going for a swim on a sunny day, or trying out beach volleyball with some friends. 

As for this week, get outside to enjoy the sunshine, get some exercise in, and have a great time doing it!

How do you like to get moving in the summertime? Let me know in the comments! 

I’ll be launching my new 21-Day Reset program in August, so keep an eye out for more details on that! We also have our September Perfect Pairings coming up soon, so don’t forget to grab your ticket and join us. Save your spot today right here, and invite a friend to join you!




Posted - 7/06/21 (Tue)


Give Yourself Permission to Practice Self-Care

Give Yourself Permission to Practice Self-Care

A couple of weeks ago, I had the chance to go on a short getaway to scenic Newport, Rhode Island with a good friend of mine. Over the last 15 months or so, my family has been cautious about outings, so I’ve had to change my self-care routines to at-home activities. Now that I’m ready to start traveling again, a short trip like this one was just what I needed to remind myself of how wonderfully recharging time to yourself really can be. 

I know it can be hard to grant yourself the permission to focus on yourself when there are always so many things that seem to need our attention in our daily life, but for me, having a real break where I was able to focus my energies on myself was what I needed for my health. In our busy lives there will always be lunches to make, houses to clean, business calls to take, pets to feed, and rides to give. Our routine turns into a non-stop quest to be ten steps ahead, taking care of prep work for all of our responsibilities. 

Giving yourself a break from that constant to-do list might just be what you need for your mental health. And you get to come back even stronger!

You don’t have to plan an extravagant getaway to give yourself a mental break. Book a hotel in your city and stay in, or simply find some time alone for a few hours to clear your head. 

Leaving someone else in charge for a few hours gives you the power to take care of yourself in whatever way you need. 

Here are my tips for practicing self-care for refreshing your mind when you need it most:


  1. Take some time to getaway. 

It’s not always possible to leave someone else in charge, but I do recommend that you work out a plan to do so every now and then. Just having a few hours where you’re not the one responsible for everyone’s everything might be enough to start feeling like yourself again, and you’ll come back stronger than ever. A weekend or even just an afternoon can make a huge difference in your mental health. 

  1. Practice self-care in the way you need it. 

Before my trip to Newport, I was in need of connection with friends that I’ve not had time with over the last year, so I specifically looked for a girl’s trip. However, that doesn’t mean that’s what everyone needs. You might just really need time to be alone with your thoughts, or some couples time (without the kids) and that’s completely okay. Make time to practice self-care how you need it, not how others expect you to. 

  1. Put a date on the calendar. 

Self-care can quickly turn into something you wish you had time for and you know you should do, but never really get around to. That’s why you should pull out your calendar and choose a date now! Make an appointment with yourself that’s too important to cancel, and commit to being there for your scheduled self-care. For some of us, just the act of planning is enough to take a mental break and start getting excited about a little getaway. Start the process today by committing to when you’ll follow through on the promises to yourself. You deserve it!

With a fresh mind, you might just find that you’re able to see each day in a different light. When you take the time to take care of yourself, you may be more grateful for the small and wonderful parts of each day that you can fully appreciate. We spend so much time taking care of others, let’s not forget the time we need to take care of ourselves. 

Do you have a getaway planned yet? Let me know in the comments! 


If you haven’t already downloaded my e-book, it’s full of tips that can help you to find success as you begin or continue your journey to health and happiness! Click here to download it now.

Want a virtual getaway to connect with others over a great plate of food with a glass of wine in hand? Sign up for our September Perfect Pairings event before July, and you’ll save 25% with code SEPT21. Get your ticket here and invite a friend to join you!

Posted - 6/29/21 (Tue)


Happiness is an Inside Job: Interview With Robin Thomas

Happiness is an Inside Job: Interview With Robin Thomas

I recently had the opportunity to interview Robin Thomas, a happiness coach who loves helping people find what truly makes them happy. Robin studied happiness for 22 years, and now she wants to share her tips for finding true happy feelings with those around her. 

Robin has experience in coaching, healing, energy medicine, teaching, and more, and she takes everything she has learned along the way with her to her sessions. After over a year of distancing, I think we can all learn something from a real happiness coach!

So what exactly is a happiness coach? Robin specializes in the “recharge” piece of our Eat, Move & Recharge triangle, and she helps people reconnect with the internal piece of themselves that brings true happiness. 

Her job is to teach people how to get in touch with their feelings, look inside themselves, and find the happiness that lives within. 

If the past 15 months have taught us anything, it’s that life is going to keep happening, and there will be plenty of lemons coming your way. The reality is that life is 10% what happens to you, and 90% how you respond to it. Learning to respond with gratitude and positivity will help you feel more joy and find happiness within. 

Robin says that women innately know that connection is a crucial part of dealing with stress, so building relationships is important to our happiness. Connection starts with being kind to yourself. When we’re compassionate with ourselves, we’re more likely to show compassion to others and build those crucial connections that bring us joy.

One tip for building those connections is being aware of how you give constructive criticism. My son’s karate sensei taught me that the best way to give feedback is to use the sandwich method. Start by pointing out something the person is doing great so that they feel confident in their abilities. Next, give your feedback for how they can do better. Then, finish off with a compliment so that they still feel confident, but also know what they need to work on. So next time you have to remind someone to take out the trash, remember to point out two positive things, too. :)

One thing I notice when I start to work with new clients is that they often struggle with feeling overwhelmed by the journey that they face. We break down every new habit they’re building into four simple steps: knowing where they’re at, deciding where they want to go, beginning the process of working on it, and finding a way to make their new routine stick. 

Robin agrees that knowing where to start can be really difficult, and she says that the easiest and simplest way to start your search for happiness is to be kind to yourself. She says that if you feel overwhelmed and everything around you seems to be going wrong, remind yourself of what is going right. Celebrate your wins, even if it’s just getting up each day when you don't feel like it. 

Focus your energy on gratitude, look for the things going right, and start each day with a kind word towards yourself. 

Meeting yourself where you are is so important to finding happiness within. Even on your worst days, find something to be grateful for, even if it’s just a bed to come home to. Don’t set the bar at 10,000 feet when you’re starting at ground level–take things one step at a time. 

If you’d like to get in touch with Robin, you can reach her at Fierce Happy Women Facebook Page, Phoenix Rising Healings Facebook Page, or email her at

If you haven’t already downloaded my e-book, it’s full of tips that can help you to find success as you begin or continue your journey to health and happiness! Click here to download it now.


Don’t forget! Sign up for our September Perfect Pairings event before July, and you’ll save 25% with code SEPT21. If you’re like me and love wine and delicious food, you’ll definitely want to be a part of this great event, so get your ticket here and invite a friend to join you!


What wins, big or small, are you celebrating today?! Let me know in the comments!




Posted - 6/22/21 (Tue)


3 Tips to Take the Pain Out of Lunch Prep

3 Tips to Take the Pain Out of Lunch Prep

Are you the go-to chef for your family and yourself? If so, you’re probably familiar with the routine of recycling the same few lunches over and over. Of course, you want variety in your lunches, but the reality is that you just don’t know what to make. 

Here are three tips to take the pain out of lunch prep with new and quick meal ideas!


  1. Cook once, eat twice.

I love to make double portions of dinner, especially the protein and vegetables that take a while to cook. I put half in a container to be used for the next day’s lunch and add in different seasonings and sauces. Adding a little variety keeps us all from feeling like we’re eating the same things over and over, and I still get the benefit of spending less time in the kitchen for lunch prep!

  1. Try out a mason jar recipe. 

You’ve probably seen the concept for mason jar salads, and I think they’re brilliant! Using mason jars is a great way to have salads fresh and ready to go. Of course, if you know me, you know that I always say life is too short to eat grilled chicken salads every day, and that’s true. Even if you’re not a salad lover, mason jars can still be for you! Check out Pinterest, and you’ll find so many ideas for other recipes that are made and stored in mason jars for fresh keeping and easy transportation. 

My tip for using mason jars for quick lunches is to add your heaviest ingredient first. Whether it’s chopped chicken, steak, or tofu, put your heaviest ingredient on the bottom and continue to layer your ingredients from heaviest to lightest. This will keep your mason jar salad from becoming squished and soggy. I personally prefer to keep my dressing on the side so they don’t sit and soak in. You can just add the dressing when you’re ready to eat, give it a shake, and it’s good to go!

  1. Don’t give up on take out. 

You probably equate takeout with high sodium and guilty feelings, but it shouldn’t be that way! There are so many takeout options that are both fast and healthy. I personally love to take a trip to my local deli and get a wrap. Wraps are great options because there’s less bread, so the flavor of the filling really gets a chance to shine through. Now that the weather is warming up, light, bright, and flavorful food is on my mind, and a wrap perfectly fits the description. If you’re not a fan of the tortilla style wraps, there are tons of other options - cheese wraps, egg white wraps, etc.

A wrap with turkey breast, vegetables, and spices is a great option to wrap up in aluminum foil and keep ready to go. Create new combos each time to add more flavor and keep lunch interesting, like combining ham and turkey or adding in hot peppers for extra flavor.

Step outside your comfort zone, and you might just find new flavors that you love!

If you have food sensitivities that need a little extra attention, you can always reach out to me, and I would love to brainstorm new lunch ideas with you!

I recently launched my e-book that is full of creative ideas for healthy living, so if you haven’t already, be sure to check it out! It covers everything from setting goals if you’re just getting started to healthy travel hacks for those that need some tips to help them out. Click here to download it now!

I also have a special offer available that you will NOT want to miss out on: sign up for our September Perfect Pairings event before July and save 25% with code SEPT21. If you’re like me and love wine and delicious food, you’ll definitely want to be a part of this great event, so get your ticket here and invite a friend to join you!

What’s your go-to lunch to whip up? Let me know in the comments! 



Posted - 6/15/21 (Tue)


Developing Routines That Serve You

Developing Routines That Serve You

When beginning your health journey, you’ll find out pretty quickly that the routines you set can either make or break your success. The habits that you form can be the things that help you finally reach your goals, or they can be a hindrance to ever getting there. 

Why do our routines matter so much in the long run? Because the reality is that most of us don’t have the time or patience to carefully think through every tiny detail of our day. When you think about it, there are tons of things we do on autopilot! Consider your morning routine, for example. When you roll over, turn off your alarm, brush your teeth, or wake up the kids, you’re probably set in your routine and doing those things automatically. 

Working on autopilot sometimes is a good thing, for the most part! It gives you bandwidth in your brain to think about other important things.

One of my go-to morning routines is breakfast. I wake up hungry, and no one wants a cranky Dawn! However, mornings around my house can be a little chaotic, so it’s not exactly the best time to be making a gourmet meal. To combat this, I’ve started making a shake before I go to bed so that it’s in the fridge ready to go the next day. Doing the prep work early makes the breakfast portion of my morning routine go smoothly, and it keeps me from reaching for sugary pre-packaged breakfast options just because it’s fast. 

Once I have my breakfast choice for the day down, and my kiddo is on his way, I head downstairs for my morning workout. I plan my workout the night before as well, and having a solid plan helps me get moving right away without hesitating. I don’t have to stop each morning and spend time thinking about what I want to do next. My brain already knows! 

Because I know I’m not a morning person, I am intentional in setting routines that will make it easy for me to make healthy and productive choices each morning. 

There will be times when we’re too busy to give much thought to what the healthy choice is, and already having those routines ready to go will make those moments so much easier!

My challenge to you is to identify the areas in your life where things get busy and making the healthy choice gets put on the backburner. Once you know where you’re most likely to struggle, you can start creating routines that will help you push through those moments. Maybe you have to make lunches every day, so doing some prep work the night before would make mornings less hectic. Maybe your evenings are packed full of extracurriculars, and cooking twice as much food every other day would help you do just a little bit of meal prepping so that every night doesn’t need a full dinner. 

In order to help my future self out, I always keep a bowl of shredded chicken in the fridge and ready to go. It’s such a versatile option that I can add to lunches and dinners when I need something fast, and having that prepared already makes busy mealtimes that much easier. I do the same thing with different flavors of sausages that can easily be added to a burrito or some stir fry. Doing the prep work ahead of time will help you establish a routine where you make the choices that most benefit you! 

This week, consider challenging spots in your life where you can either update or reinforce a habit so that your routines serve you better. Changing just one small thing at a time will make a big difference overall! 

If you haven’t yet, be sure to download my guide right here to get you started on your journey! If you can’t have a nutrition coach in your pocket every step of your day helping you make the best decisions for your health, this is the next best thing. :) Download it now to kickstart your journey!

I also have a special offer available that you will NOT want to miss out on: sign up for our September Perfect Pairings event before July and save 25% with code SEPT21. If you’re like me and love wine and delicious food, you’ll definitely want to be a part of this great event, so get your ticket here and invite a friend to join you!

What areas of your day do you most struggle with needing a routine? Let me know in the comments! 



Posted - 6/08/21 (Tue)


Do You Need a Mid-Year Reset?

Do You Need a Mid-Year Reset?

As we slowly start to emerge from our post-pandemic cocoons, a lot of us have new (and old) habits coming with us. With this fresh start after isolating ourselves for so long comes a new opportunity. While we start to go back to normal, consider for yourself which habits are serving you and which really are not. 

Which of your habits would you like to keep? Which could use a reset? This is a great time to be honest with ourselves and have a mid-year reset. We don’t have to wait until New Year's Eve to make commitments to ourselves about our health; every day gives us that opportunity, and since we’re starting to come back into society, now is the perfect time!

Over the past six months, I’ve gotten into the habit of tracking my meals, and I’m so happy that I’ve reached that rhythm! I know some people are great at intuitive eating, but unfortunately, that’s just not me. When I don’t track my food, I have a tendency to reach for whatever is around me, so I’ve found that pre-planning and keeping track of my meals makes it easier for me to stick to my goals. 

Being more mindful of the food that I’m eating is one habit I picked up during the pandemic that I will definitely be taking with me!

I've also developed a habit of working out in the house since my gym was shut down for so long. I really enjoy not having a commute to my gym, though I do miss being around people. While I’ll definitely keep some of my workouts in-house, I plan to rebalance my home workout habit a little and get back into some of my favorite studios. 

Over the past year, I haven’t dedicated as much time to the things that recharge me and I have definitely had times where my stress got the best of me. Now that I’m fully vaccinated, I’m excited to recommit to my recharge time! The first thing I did after getting fully vaccinated was schedule a massage, and I really looked forward to getting back to that. I’m also scheduling dinners and coffee outings with my girlfriends, and it feels great to catch up again in-person. 

Some of the things that bring me joy are re-entering my schedule now that I’m fully vaccinated and doing a mid-year reset. Now it’s your turn: what brings you joy, and how will you incorporate it into your routine?

I hope that you’ll be bringing some new positive habits out of the pandemic. At the same time, I also hope that you’re loving getting to go back to some favorite old routines, as well! 

My challenge to you this week is to be mindful of the habits you have that serve you, and stick with those! If you think a mid-year reset might be just the thing for you, I’m offering a reset special that I think would be a great fit! We’ll have two sessions where we talk about where you are, what you need to change, and how you can reach your goal in a practical, actionable, and healthy way. If you are ready for a reset, send me a message or drop a comment below, and I’ll reply with all the details. 

If you’re ready to make a change, reach out to me for your reset sessions and be sure to download my guide right here to get you started on your journey! 


I also have a special offer available for my early birds out there: sign up for our September Perfect Pairings event before July and save 25% with code SEPT21. Don’t miss out on this night of food, wine, and great fun – get your ticket here!


Will you continue working out at home, or are you excited to be back in the gym? Let me know in the comments! 



Posted - 6/01/21 (Tue)


Taking Control After Divorce

Taking Control After Divorce

Welcome to a new feature from Dawn!  We like to collaborate with other wonderful professionals to share information and perspectives that are outside my scope of practice.  This helps to expand everyone’s view on a variety of subjects. 

Today, I am sharing a blog with you from Suzanne Thelen, Founder of The Divorce Squad (, a community that provides support and resources for women before/during/after divorce. You will find great information from me as well as many other needed resource. Please visit her site to learn more.


Taking Control After Divorce

By Suzanne Thelen, Founder of Divorce Squad

When going through a divorce, everything can feel like it’s completely out of control.  The life you were leading is no more.  Your home space has changed.  Your relationship has ended.  Your confidence may be down, or completely shattered.  And while you’re going through a divorce, you may just feel lost.  While these feelings are all normal and typical, it’s easy to focus on all of the things that have changed and that you can’t control, and that’s not healthy or helpful to your progress to a better place.  

Taking control of your life after divorce takes a lot of time and is comprised of many little steps.  One such step is to spend time each day focusing on the things you can control.  And one thing you can absolutely control every day, is what you put into your body.  How we feel and what we eat are very connected.  Sometimes we eat because we feel happy.  Sometimes we eat because we feel sad.  Sometimes what we eat makes us feel sad.  And sometimes what we eat makes us feel happy.  Being aware of this relationship is important. 

Start to take notice of your patterns… are you using food, and how is it making you feel.

If you don’t like how you feel, make a change!  Decide you’re going to incorporate a new and healthy habit into your life.  For me, I simply started trying to drink more water.  Then I added in a healthy morning smoothie.  Every morning, I really look forward to this.  Find a heathy morning option you enjoy and incorporate that into your daily routine.  Adding things is always more fun than eliminating, but eliminating can me necessary.

I love coffee.  But too much caffeine can cause me to feel anxious and jittery.  I decided to cut back on my beloved afternoon coffees to help with anxiety, as well as help me sleep better at night.  I also love wine.  But wine can make you feel a bit sluggish the next day, and for me sluggish = yucky = sad.  So while I still enjoy my wine, I limit when and how much.  I never drink wine if I’m feeling sad.  I only enjoy it in a celebratory fashion.  That’s it.

Finally, know that if you’re not an expert on what you should eat, should not eat, what you should drink and not drink, that’s okay.  I’m not an expert either and don’t need to be.  Utilize the amazing resources available in books, podcasts as well as the expertise and support from a coach (like Dawn) to help you along your journey.  Every day you will feel more and more control over your choices, and with this your confidence will grow, along with a positive feeling about the direction your life is headed.  You can do this!

Posted - 5/26/21 (Wed)


Finding Time for Yourself During a Busy Season

Finding Time for Yourself During a Busy Season

With the school year coming to an end, schedules all around are filling up fast, making this one of the busiest times of year. Balancing family, work, and your own personal “me-time” becomes increasingly more difficult, and, of course, the busier things get, the more you can really benefit from a break for self-care! 

I recently had my second COVID vaccine and wasn’t feeling totally up to doing my typical Thursday morning Facebook Live, so I postponed until Friday. Even though my schedule says that Thursdays are for Facebook Live, I had to take a step back and consider what’s really important. I like to stick to my routines as much as possible, but sometimes it’s important to consider if sticking with your schedule is really doing more harm than good. 

I am a huge proponent of accountability and sticking with your scheduled responsibilities, but it’s also crucial to know when it’s time to take a step back and take a break. 

When things start to get really busy, it’s important to consider your responsibilities and routines and decide if your current schedule is really what’s best for you. Consider whether each thing on your to-do list is really a good use of your energy, or whether it would be more beneficial to take time to recharge so that you can replenish that energy and complete all of your health goals. As much as we want to keep going when things are busy, it’s really hard to do that when our energy is depleted. 

When we allow ourselves to reach a point where we’re truly drained, we’re more susceptible to giving in to temptations, like reaching for our own personal kryptonite food (buffalo chicken pizza for me - just a phone call away!) or skipping the time we’ve dedicated for a workout (snooze button, anyone?). Instead, giving yourself time to recharge will keep your energy levels high enough to complete everything on your to-do list. 

The reality is that you have to put on your own mask before you can help others!

We feel a lot of responsibility to take care of others in our life, so choosing to put your own health first sometimes can be a really difficult decision. As hard as it can be to say yes to me-time, the decision to practice self-care will ultimately help you stay healthy and keep your energy levels high so that you can do everything that’s important to you. 

It can be tough to make the choice to take care of ourselves. If you think that having a solid support group of women who are also determined to learn to make healthy decisions for themselves would be beneficial for you, I encourage you to check out my group Never Diet Again! In it, you’ll find the support you need and great conversations that can help keep you on track towards your goals. Join today here! 


Do you give yourself plenty of time to recharge? Let me know in the comments! 





Posted - 5/25/21 (Tue)