Sriracha Lime Asian Slaw Bowl
This bowl had me at noodles. It was a 4 thumbs up from the Goerzen FamJam! I hope you enjoy it as much as we did!
Protein Power Bowl with Roasted Chickpeas and easy Pickled Onions
I made this as a simple pack and go for our spring-time life of swim club – baseball – teaching – run clinics – etc. It was DELISH! Click for the full recipe!
Mom role as a Mom and Coach isn’t what I thought…
As a mom I don’t want my kids to have their lives curated so they don’t face struggle or disappointment. I want them to experience all of life’s ups and downs and develop resilience, strength and perseverance as a result of their struggles. Do I enjoy watching them struggle? Heck no! Seriously, it hurts my #momheart But I know they’re better having experienced it. My job is to be the gentle hand of guidance and support as they navigate their own way through it. As a coach I feel the same way…
The Power of 4% Shifts
Have you ever tried to do to many things at the same time? Ummmm, yeah. #human Tell me, how'd it turn out? I don't know about you...but for me it looked like this: S T R E S S . O V E R W H E L M . F A I L U R E . Sigh. But I have good news. There's another way. But...
The Yang + Yin Self-Compassion Strategy
There is more to self-compassion than just being kind to yourself. To tending and befriending yourself and being kind in the moments of criticism. It’s also about rising to the challenges life prevents and embracing your inner momma bear instincts to take action to protect, provide and motivate. Read on for the full article…
Quick Miso Soup and Easy Salad Rolls
I love Miso Soup, but recently learned that at many restaurants it's not gluten free (if you're celiac, make sure you ask!). So out of a desire to enjoy it I started making it at home and now I love making this easy, quick soup for a yummy dinner! Miso soup: 1t sesame...
Be the Boss of your Body
One of the tips I give clients when it comes to staying committed to exercise sessions or other health habits is to treat the time allocated for these things like important appointments - like a meeting with your boss. If you had an appointment with your boss, would...
W.I.N. Your Day for Winning Health
I was recently introduced to the Notre Dame football coach Lou Holtz’s acronym W.I.N. I was immediately in love with it. Learn the simple strategy that can transform your health in 2 simple steps.
Put the Tracker Down and Reclaim Your Health and Happiness!
I have been giving this tip for years. I’m pleased to see that research is now backing this recommendation. Why do I tell people not to track? For many people tracking calories/ macros/ food is NOT healthy behaviour. I have many reasons for this (in fact I included a hefty section on it in my book). Read on for my list of questions you need to ask yourself to determine if tracking is healthy for you, and if not, what you can do instead to reclaim your relationship with food!
The Practice of Mindful Eating
Be honest. Have you ever sat down to watch a movie with a bowl of popcorn and before you know it your hand hits the bottom of the bowl? Yeah. Me too. Have you ever noticed how much you don’t notice eating? … It’s easy to get onto “autopilot” when you’re eating and multi-task away. The challenge with this? When you don’t notice what or how much you’re eating, it’s next to impossible to listen to your internal cues of fullness and satiety. Read: it’s super easy to over-eat! Or over-indulge on foods that while delicious may not be nutrient rich. This leads to an imbalanced plate and very possibly an unhealthy relationship with food. The solution? Mindful eating. But don’t worry – it’s not as “airy fairy” as it sounds! Read on for my 3 Step process for real life!