How To Eat In A Restaurant

Before you go…download the menu…deciding what to order with no distractions.

Request no bread…unless it’s a quality bread that you love.

Focus on ordering an energy provoking meal…free of sugary sauces, dressings and fatty meats. Memorable conversations will be had by all!

Portions matter.

Message me with questions or conversation
Love, Liz



While in REM sleep, your lovely self restores and repairs from the stress of your day. …TRANSFORMING YOU.

Pituitary glands release the highest levels of growth hormones during R.E.M. sleep (youth hormones), repairing damaged tissues, shedding excess stored fuel and building muscle.

You awake…New Body, New Energy, New Life!

Lack of R.E.M. sleep triggers your stimulating hormones, adrenaline and noradrenaline, wiping out benefits of growth hormones. Power napping cannot make up for this.

Your hunger hormones…leptin and ghrelin are also affected by sleep disturbance, causing you to overeat the next day.

Design a dark, peaceful sanctuary for sleep.
Accessorize with –
Cotton pajamas.
Cotton sheets.
Supportive pillow.
Supportive mattress.
Chamomile tea.
Gratitude journal.
And sleep promoting snacks-organic walnuts and almonds, bananas, organic Greek yogurt (no sugar added), or enjoy salmon, halibut or tuna for dinner.

Message me with questions or conversation
Love, Liz



1 1/2 cups organic oat flour
1/2 tsp organic baking powder
1/2 tsp organic baking soda
1/2 tsp salt
3/4 cup organic rolled oats
1 cup organic applesauce (no sugar added) or 1 cup mashed banana
1/3 cup organic skim milk
1 tsp organic melted butter
1 tsp organic vanilla extract
1/4 cup organic chopped walnuts
1/4 cup organic cacao nibs

Preheat oven to 350 degrees.
In large bowl, sift together flour, baking powder, baking soda and salt.
Add oats, applesauce (or mashed banana), milk, butter and vanilla extract.
Stir well, combining all.
Stir in walnuts and cacao nibs.

Drop batter by rounded teaspoonfuls onto ungreased baking sheets.
Bake for 8 to 10 minutes, or just until set.
Be careful not to overbake cookies.
They taste best when a little soft.
Cool slightly on baking sheets, before transferring to wire racks to cool completely.

Photo courtesy of @gourmetsoupkitchen

Message me with questions or conversation
Love, Liz



This is the powerful question you need to ask yourself when creating healthy changes to your meal and physical activity design.

ALWAYS … create small, manageable goals.

ALWAYS … change slowly.

ALWAYS … take your time discovering what foods you love, satisfy you and make you feel your best.

ALWAYS … take your time discovering the physical activity you desire and you enjoy.

ALWAYS … love this process … it’s a way of deeply caring for yourself and this feels wonderful! And throughout your life, adjustments will always have to be made.

EXAMPLES … of healthy changes … don’t skip meals … plan simply prepared meals and snacks each week … add more fresh fruits and vegetables to your meal plan … be mindful of your portion size … always have healthy snacks available … hydrate more … Include daily walks into your life … take the stairs whenever possible … make restful sleep a priority … be compassionate and kind … surround yourself with inspiring beauty and supportive people.

And only do what you can maintain for the rest of your life … This detail makes all the difference❤️

Message me with questions or conversation
Love, Liz