How to Recover from Overload

I’ve officially rolled into August feeling burnt out.July was filled with a few too many 16 hour days, working weekends, and a severe lack of sleep. 

While my working habits over the last month aren’t ideal, I know that having real work life balance is all about give and take and the ability to regroup and prioritize when things get out of control. 

Balance is about dealing with the ebb and flow of life in a way that supports you and having the awareness to adjust when things get off track. 

work life balance
work life balance

So, now, with a new month and a fresh start at my fingertips, I’m focused on nurturing myself more in the midst of the chaos I’m just starting to wrap my head around.

Here’s what I’m doing to create more balance and recover from overload this month.

Get Away

Completely disconnecting, even if only for a few hours, is crucial to balance.  When I’m in the thralls of work-overload,  unplugging is just about the last thing imaginable, but it’s incredible what an afternoon sitting in the park, an escape to a yoga class, or hiding out in a movie theater  can do for your piece of mind.  Really want to up your game?  Escape with your guy for a weekend away (and don’t even think about taking work with you!)


Another key to balance is knowing where your priorities truly lie.  Spend some time journaling or meditating on what’s important to you and ways that you can squeeze that stuff in even when life gets hectic.  No clue where to start with identifying your priorities?  That’s what my complimentary Discovery Sessions are for.  Book one now.

Detox & Refresh

When work hours get long and we fall out of our normal routines, one of the first things to inevitably fall off track is how we fuel our bodies.  It means making the pizza delivery guy your new BFF, indulging in a few beers too many to take the edge off, and sometimes not eating at all. 

Get your body back in tip top shape in a flash with a quick little detox. I started off with the 3 Day Refresh coupled with some daily PiYo and am feeling lighter, fresher, and more clear headed.

Get Support

Why, why, why is it so hard to ask for help?  I’ll admit, I have an “I can do it” attitude and I often don’t realize I need help until I’m already in over my head.  What do you foresee as an issue this month and who can you enlist to help you through it?

I’m getting ahead of this month’s hiccups by bringing on the help I need early: my husband is helping with dinners & laundry, I’m including a housecleaner in my monthly budget, and I’m growing my team to include an assistant to help me stay on track.

When you’re recovering from a crazy time, what do you do to get back on track?

5 Things You Have to Do This Holiday Weekend

It’s here... Memorial Day: the unofficial kickoff to summer! In celebration of all things summer – HEAT, dresses, salty hair, flip flops, beaches, BBQS, camping, vacations, farmer’s markets, and fireworks (just a few of my favorite things), let’s all agree to savor every second of this 3-day weekend.  Here’s the 5 things on my must-do list this weekend – what’s on yours?

1. Sleep In

The older I get, the less sleeping in on the weekend feels like a given and the more it feels like a luxury.  I plan on spending at least one morning this weekend cuddled up with my husband and kitties, listening to the sounds of my neighborhood as it wakes up, and having a super relaxing start to the day.

2. Disconnect

Lately, I’ve been making a conscious effort to put my phone down and connect with people in real life more.  This weekend, I’m really going to challenge myself by turning my phone off for a full 24-hours.

enjoy people
enjoy people

3. Get Outside

Living in a city, it can be easy to feel trapped in the “concrete jungle”, but I’m thankful to live in a city with a robust park system (seriously, did you know Philadelphia has the largest landscaped park in the US?).    I’m not sure I’ll be able to escape to the mountains this weekend, but I’ll definitely be enjoying some of the amazing outdoor spaces Philly has to offer – whether Fairmount Park or the riverfront. 

4. Try Something New

While I consider myself pretty risk-averse, I love an adventure.  I love trying new things… in a safe space.  I’m not sure what I’ll do yet, but I plan on getting out of my comfort zone and doing something I’ve never done before.

5. Cook a Delicious Meal

I’ll be honest… these days I rarely have time to cook a fancy meal.  Dinner’s are usually grilled fish and steamed vegetables, but this week I’ll be cracking open some of my favorite cookbooks and experimenting in my kitchen and on my grill.

cook at home
cook at home

No matter what you're up to, have a great time and enjoy some well-earned time off!  xo.

What I Learned On My Whole Foods Detox (Plus Before & Afters!)

I finished up my 21 day whole foods detox almost 2 weeks ago and just last week I took my after pictures. 

It’s true – a picture is worth a thousand words.  Honestly, I felt different – lighter, clearer – and a little slimmer (and my husband kept telling me how skinny I looked), but my body itself felt largely the same.  That’s why comparing my before and after shots was really eye opening.

Over the 21 days, I lost a total of 12 pounds (a lot of which I think was muscle mass) and 8.5” inches – mostly from my waist and hips.  (you’ll note the difference in my love handles and abs – winning!)

weightloss detox
weightloss detox

But more than losing weight and inches, I learned a heck of a lot about myself and my body on this 21 day whole foods detox; THAT was my goal – to refine what I know about what my body needs.  Here are some of my main takeaways (remember: this is for ME and my body; your body might work completely differently).

  • Abs ARE made in the kitchen
    • I have heard (and personally say this) pretty often... this week just affirmed it’s true.  I didn’t do a single crunch, but look at my stomach!
  • My body thrives on VEGETABLES
    • I felt the absolute best during Week 3 – which was limited grain vegan and packed with lots of yummy veggies.  The trick is to keep it interesting with a variety of different colors, textures, and tastes.
  • I NEED exercise
    • Exercise is a major stress reliever for me and as a work-from-home’r it helps to break up my day and get me out of the house and away from my laptop.  21 days without any exercise except some gentle yoga and walking was KILLER – I really need some sweating and straining.
  • Too many grains really block up my system
    • During weeks 1 and 2 of the detox, there are grains at almost every meal.  I love grains and so does my tummy, but the rest of my GI system, not so much.  I’ve experienced this before when traveling to the Philippines; eating rice at every meal leaves me constipated.  I do best with grains every other day or so.
  • It’s OK to give myself a break
    • This was a tough one for me.  I’m a chronic go-getter and those who know me well know I am ALWAYS doing something.  During these 21 days, I made a conscious effort to SLOW DOWN, sleep in, appreciate more, and fill my days with intention and purpose.  Eye. Opening.  This is something I’ve kept with me and plan to continue.
  • I CAN live without caffeine
    • I really lucked out... I only experienced 1 day of caffeine withdrawal (the norm is 3-4 days), but that single day was debilitating enough.  I have no desire to go back to drinking caffeine regularly.  But, I love my morning ritual of coffee and a book, so for now it’s high quality, fair trade decaf for this girl.
  • 70-90 ounces of water is my sweet spot
    • Yowza!  That sounds like a lot, doesn’t it?  And, in all honesty, I’m running to ladies’ quite a bit... but this is what really helped boost my energy and provided me with mental clarity. (For reference, this is about 60-75% of my post-detox weight in do the math)
weightloss detox
weightloss detox

If you think this is for you, make sure you check out this post to determine if this is a good fit for you and then let’s talk.

Sugar-Laden "Healthy" Snacks

Sugar is EVERYWHERE. It’s in pasta sauce, bread products, instant oatmeal… just to name a few. What’s worse is that even the ‘sugar free’ stuff can be loaded with artificial sweeteners that are equally bad for you.Unfortunately, even if you’re trying to eat healthy, that nasty little sugar beast has it’s hands all in everything.  Lots of healthy snacks are high in sugar, too.

Get the lowdown on some of your favorite “healthy” foods that are anything but. Check out these 6 healthy snacks high in sugar.


I’ve personally dubbed yogurt the biggest health food myth.  Even brands like Chobani can pack almost 30 grams of sugar per serving - a ridiculous 7 teaspoons (Chobani's Black Cherry Blended Yogurt has 28 grams).  

The Better Option:Plain Yogurt (greek or regular) sweetened with Stevia or honey with fresh fruit added (sugar content varies)

low sugar snack
low sugar snack


I used to live off of CLIF bars. I kept them at my desk. I hid them in my purse. I took them hiking. I snacked on them after working out. I used them to feed my inner sugar demon. CLIF bars pack a whopping 20+ grams of sugar per bar – that’s 5 TEASPOONS OF SUGAR!

The Better Option:Kind Bar Nuts & Spices in Dark Chocolate Nuts & Sea Salt, Nut Delight, Madagascar Vanilla Almond, Dark Chocolate Cinnamon Pecan (5 grams sugar)

low sugar snack
low sugar snack

Nature’s Valley Granola Bars

I swear, if I wasn’t munching on a CLIF bar, I was most definitely snacking on these babies. While a healthier option than our pal Clif, Nature’s Valley bars clock in over 10 grams of sugar per serving (the 2 bars in the packet). Oats n’ Honey gives you a 12 gram fix, while Peanut Butter leaves you with 11, just to name a few.

The Better Option:A ¼ cup of Bear Naked Fit Vanilla Almond Crunch in a snack bag (4 grams sugar)


I’m not a huge Nutella fan, but I was BLOWN AWAY to learn that there’s 21 grams of sugar per serving… and a serving is 2 tablespoons. Who eats just two tablespoons of any nut butter? NOT this girl.

The Better Option: Peanut Butter & Company Dark Chocolate Dreams (7 grams sugar)

Snapple Green Tea

Tea’s healthy, right? Not when it’s loaded with sweeteners.  Snapple's Green Tea comes with 30 grams of sugar - over 7 teaspoons!

The Better Option:Brew your own green tea and sweeten with Stevia or honey (plus get your fun fact here (sugar content varies)

low sugar drink
low sugar drink

Vitamin Water

I’ve personally guzzled gallons of this stuff. XXX was my go-to. No matter what flavor you’re in to, you’re guaranteed to get at least 31 grams of sugar (some, like XXX, have 32 grams).

The Better Option: Take a high-quality multivitamin and guzzle 16 oz. of water with a dash of OJ (sugar content varies)

Again – SUGAR IS EVERYWHERE. Read labels. When in doubt, just eat real food!

Are there any surprises for you on this list?  If so, share 'em in the comments.

Control Your Portions & Your Waistline in 21 Days

Ever have one of those meals where, after you’re done stuffing your face, you hobble away to lay down, feeling bloated, stuffed, and just downright disgusted with yourself?Like you need to unbutton your pants?

A meal where you say to yourself, “Ugh, I shouldn’t have eaten all that.”

And I’m not talking about on Thanksgiving,

I’m talking about on a random weeknight or when you’re out with friends on Saturday.

We’ve all been there.

portion control
portion control

Or maybe THIS is you.  

You’ve really cleaned up your diet.  You’re eating healthy - loading up on real food and cutting out the processed crap.  But the scale hasn’t budged.  For weeks.

It’s possible to overeat on healthy food, too.

So, let’s talk portion control.  And let’s make it easy.  Check out these portion control tips.

1. What’s the hurry?  Slow down

It takes 20 minutes for your stomach to tell your brain that you’re full.  So, if you’re wolfing down your entire meal in 10 minutes, there’s absolutely no way for you to know when you’ve had enough.  

Quick tip: If you are in a rush, try to eat a few smaller meals throughout the day.  This curbs overeating and allows you to stay on schedule.

2. Ditch the “Clean Your Plate Mentality”

Did you have to clean your plate to leave the table, too?  Our parents truly had our best intentions at heart… unfortunately, plate manufacturers may not.  The average plate size has increased by 2 inches in the last 30 years.  What that means is, if you’re a child of the 80s like me, your meals have increased by 900 calories since you were a kid.  

portion control
portion control

You know I don’t believe in counting calories, but that’s almost a 200% increase in calories at every meal!  

Quick tip: Use your salad plates at mealtime to reduce what’s in front of you when you’re eating.

3. Make half your plate veggies

Clearly, I love this tip.  It’s my #1, go-to, take your health back quick tip.  By making ½ your plate veggies, you’re crowding some of the other stuff OFF your plate.

PS - I’m not talking about veggies covered in butter or cheese!  Cheater!

Quick tip: Use a little himalayan sea salt, olive oil, or Bragg’s liquid aminos to add some flavor to your veggies if you can’t handle them on their own.

4. Make It Easy For Yourself

Figuring out how much and of what you should be eating can seem overwhelming.  Counting your macros (protein, fat, & carbs) and weighing of measuring everything you put on your plate - No thanks!

You’ve got a ton to worry about.  Your life is hectic.  The idea of figuring out the science of portion control is just a bit beyond anything you’re interested in investing your time in right now.  

Which is why I’m going to make this easy for you.  I have an amazing, brand-spanking-new, and totally affordable program that breaks this stuff down for you and takes the guesswork out of how much you should be eating.  

The best part - NOTHING is off limits.  You can eat what you want, as long as it fits in the containers.  

The other best part - this program combines this simple approach to portion control with 30 min workouts.

The last best part - in just 21 days, female participants are losing an average of 10 pounds and up to 15.

Quick Tip: Hop over here to get this program for just $140 through 2/28.

Stupid Simple Lentil Lime Salad

Things have been pretty hectic in my house lately.  I’ve been working a ton and my husband is studying for a pretty big professional exam... this leaves no one to pick up the slack.  To get off the take-out wheel of doom, I’ve been on the hunt for simple, quick recipes that are perfect to grab and go.

Meet this delectable Lentil Lime Salad.

simple recipes
simple recipes

I shared this recipe on Facebook last week and people went nuts for it.  I think you’ll love it, too!  It’s healthy, protein-packed, Reset-approved, and beyond easy to make. 

I used packaged, pre-cooked lentils (I just learned these exist) to make it even easier.  If you go this route, make sure you rinse the lentils well.  If you’re making your own lentils (also very easy), you should plan to soak the dried lentils for 24-hours before cooking. 


Lentils (and a whole host of other foods) contain anti-nutrients – the lentils way of protecting itself against being eaten.  Anti-nutrients can wreak havoc on your GI system, which is why some people have issues with grains, beans, lentils, and even potatoes!

But – fear not!  Lentils, when soaked for 24-hours, release up to 93% of their anti-nutrient properties.  Sad lentils, happy tummy.

Lentil Lime Salad

1 cup cooked lentils

1 medium carrot

¼ cup finely chopped fresh cilantro

1 ½ tsp sesame oil

2 Tbsp fresh lime juice

Bragg’s Liquid Aminos (to taste)

Himalayan Sea Salt (to taste; optional)

¼ tsp ground cumin

Combine all ingredients in a medium and toss gently to mix.  Refrigerate for 2 hours to let flavors blend, then enjoy!

Yep – that’s literally IT.  Tell me what you think of this simple salad in the comments.

Should You Detox?

I recently started a 21-day whole-foods detox plan (what-up day 6!). When I shared that I was considering taking some time off from working out to do a cleanse, this sparked a serious debate amongst many of my health conscious friends.

I believe in detoxing (as evidenced by the fact that I’m doing one), but there is definitely a right way and a wrong way to cleanse your bod. 

(Disclaimer: I use the terms detox and cleanse interchangeably.  For my purposes and the purposes of this article I consider them to be the same.)

A detox is NOT a quick fix.  If your goal is to drop 20 pounds in a week, you’re barking up the wrong tree.  Losing 20 pounds in a week is NOT healthy.  And, even if you do lose that much, you’re highly likely to put it right back on, because you aren’t really fixing any of the habits that got you there in the first place. 

A detox IS a kickstart, an internal tune-up and an opportunity to clean the slate and start fresh.  It’s a great way to cleanse your body of all the toxins you’re exposed to every day, the ones that get stored in your fat cells.  It’s also a great way to identify food sensitivities.

How do you answer the question: Should You Detox?

So, first things first – is a cleanse right for you?  Here are some questions to consider:

Are you pooping 1-2 times every day? 

You should be... if not, a cleanse might be right for you.

Are you sluggish and tired throughout the day and need sugar, caffeine, or some processed carbs to pick you up? 

Eek!  Red flag!  You should not need stimulants to feel alive on a regular basis.  A cleanse might be right for you.

Does your brain feel foggy?  Like it’s hard to think clearly or for long periods of time? 

Red flag!  Brain fog can be a sign of dehydration or a food sensitivity.  Up your water intake first, and if that doesn't solve the problem, a cleanse might be right for you.

What is your goal – do you just want to lose weight or is this a kickstart for a new way of eating and living? 

If your goal is to lose weight, scroll back up to the top and re-read that part.  If you want a kickstart, a cleanse might be right for you.

Second, what to look for in a cleanse...

Can you eat?

There are tons of foods that are both naturally detoxifying and nourishing to the body.  A detox, especially one running longer than 3 days, should include a meal plan that includes organic whole foods – lots of fruits and veggies, whole grains, healthy oils and other fats, and lean sources of protein.

I strongly encourage you to find a detox that includes eating 3 healthy meals a day.  There are literally hundreds of detox plans out there that let you do this.  If you want to learn more about what I’m doing, you can check it out here.

How many days of a liquid-only diet is there?

When I was in college, I did a 7-day juice fast.  I did it without any real research – I think I read about juice fasting in some Buddhist book or something and it sounded good, so I loaded up my shopping cart with loads of cranberry juice, tomato juice, and vegetable broth.  Somehow, I made it through the week, but I’ve never been able to replicate it (and I’ve tried). 

And you know why?  Because juice fasts aren’t sustainable.  Sure, if you’re at a Buddhist monastery where all you’re doing is meditating all day, you can probably survive on restricted calories.  But for the rest of us, you need more calories to FUNCTION.  When your calorie intake is limited for an extended period of time, your body starts breaking down muscle, NOT fat – this is detrimental, not beneficial.

If you’re interested in a juice fast, I recommend a maximum of 3 days for a juice-only fast.  From there, add in healthy, supportive, whole foods and supplement with juices.  Also, aim for vegetable juices to better maintain your blood sugar and energy levels.

Are supplements included?

One thing you don’t want to do when you’re detoxing is fill your body back up with chemicals.  In truth, you don’t really need supplements to cleanse your system, but they can help push the process along more efficiently and quickly.  If you’re using supplements, make sure what you’re using is all natural and gives your body the vitamins and minerals it needs without added chemical fillers. 

Have you talked to your doctor or another professional?

If you’re not familiar with the detox process, I strongly recommend that you talk to your doctor or another health professional about it before you get started.  There is tons of support available, you don’t need to go through it alone.  If done incorrectly, detoxing can be detrimental to your health, so do your due diligence.


I want to hear from you, what crazy cleanses have you tried?  Have they worked?  Would you do it again?