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Tuesday Tip of the Week – 3/13/2018

Leaving your meals to chance can result in poor nutritional choices.

To avoid making a food folly, spend a few minutes in the evening planning your meals for the next day.  Take out any items that need to thaw, make sure you have all the ingredients you need, and portion out meals and snacks.

Even if you have to make some adjustments, with a little preplanning you will be more likely to stay on track with your nutritional goals.


If you need help coordinating your meal plan, I can help.  Contact me at for a free email consultation.



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Beginners’ Guide to Healthy Eating

If you are like most people I know, your hectic schedule often means you have no time to the little things, often they get put aside so as to get seemingly the more important things done.   Like this year’s resolution to eat healthy, for example! We miss meals, eat wrong food groups, grab meals on the run,  all for the sake of saving time.  Along with the failure to exercise, many forget the problems this life style can have on our health and wellness.  We get run down, over weight, stressed out and sometimes worse.  These symptoms are a reminder from our body that we need learn better eating habits.
If you’re currently not eating a healthy diet, it can be difficult to get started. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.

A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits. Ideally, it would be a wise to keep junk foods and beverages out of your house so as not be tempted to snack during the day.  If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand.  If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or miniature chocolates.  Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.  I buy full-sized chocolate bars and break them into pieces which I keep at my office.  Before I leave work I grab a piece to bring home with me for an after dinner snack.

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body.  To start eating healthily we must begin by thinking healthily.  Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why.  The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Preparation is a major key in commencing a new healthy diet.  You must take into consideration your schedule for meals.  If you often eat in a hurry at odd times of day, you’re more inclined to grab a rushed meal which will probably do more harm than good.  So plan ahead!  Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced life style, sometimes this just can’t be done.  One way to solve this problem is to plan out your evening meals for the week, on your days off.  Perhaps just before you do your weekly shopping.  Another warning: when going to the shops, do not venture there hungry because you are more likely to pick processed low nutrient foods. That becomes the first break in your healthy eating.  Also shop the outer edges of the store and stay out of the middle aisles where many of the unhealthy food options live.

Initially you may find it very difficult to make the necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be


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Tuesday Tip of the Week – Have a Snacking Plan

No matter how well you plan, prepare, and pack your meals, there will be times when something comes up that interrupts your best laid plans. An unexpected business call, a long line at the bank, or overtime at your child’s soccer game can mean you miss a meal or need an extra snack.

One of the tips I give my clients for this situation is to have a snack attack plan. I encourage my clients to make a list of quick healthy snacks they can pick up at the convenience store, coffee shop, or drug store. Then I suggest they keep the list on their phone. That way when the need for a snack arises they can dash into the store with a “shopping list” of acceptable treats. This not only saves them time by limiting the amount of time they spend looking for a snack but also prevents them from grabbing the closest possibly least nutritious option.

A few of the snacks I recommend are:

  • String cheese
  • Greek yogurt
  • Hard boiled eggs
  • Low carb protein shakes
  • Apples


  • Serving size hummus

Taking a few minutes to create your own list can ensure you make healthy choices on the go!

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Tuesday Tip of the Week – Have Some Fun

Sometimes we can get so caught up in striving to reach our goals that we forget to stop and smell the roses.

This week take and hour or two (maybe more) to do something that brings you joy. Whether you take a long walk, play a board game with family, indulge your creative side through painting or coloring, or even take in a sporting event allow yourself to let lose and have some fun.

If you do, you will find it easier to traverse the path to your goals.

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Tuesday Tip of the Week – Review Your Goals

Welcome to week #8 of 2018, the week when most “New Years resolutions” become a distant memory.

So, what about you?

Are you sticking to the goals you set for yourself this year?

Do you even remember the goals you boldly set for 2018?

This week is a great time to recommit to your goals. If you have not written out your goals, get them on paper. Next, set a reminder on your calendar to review your goals on a regular basis.  You can decide how often you review your goals but read them over at least once per month.

Once you have reviewed your goals, ask yourself, “Am I taking action to achieve my goals on a regular basis”?  Any action, however small, gets you a step closer to what you want to achieve.  Even baby steps are better than no steps.  However, if you are not paying attention to your goals life may get in the way and you might forget to take those steps.

I review my goals every 5 days.  I read each one and ask myself what I have done over the past few days to move closer toward successful achievement of the goal.

You do not have to be taking action on every goal every week.  For example, one of my goals is to take a painting class this year.  It is not a high priority goal and so I have been focusing my attention on my financial and career goals.  But, each week when I review my goals I see my painting class goal and am reminded that it is on my 2018 “to do” list.  Had I not committed it to paper and if I was not reviewing it regularly more likely than not it would not get done.

If you are serious about sticking to the goals you set for yourself this year, recommit to them by writing them down and reviewing them regularly.  Take action, even if it is just a tiny step, and your success is assured.


Need help recommitting or acting on your goals?  I can help you create an action plan that will get you moving in the right direction.  Email me at for a complimentary 15 minute consultation.

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Eat Your Breakfast

We have all heard that breakfast is the most important meal of the day and it is true.  Whether it’s a busy day at the office, an end of day workout, or a hectic social schedule, breakfast fuels our body for whatever the day holds.

But let’s face it, who wants to get up 30 minutes early to make a healthy nutritious meal?

This week, I thought I would share 2 of my favorite make ahead breakfast recipes:

Banana Nut Protein Pancakes


  • 32 ounce carton egg whites
  • 4 scoops protein powder, vanilla*
  • 1 banana, chopped
  • 1/2 cup walnuts or pecans
  • 1/2 tablespoon cinnamon, or to taste


  1. Combine all ingredients in a large bowl.  Mix well.
  2. Lightly grease a small sauté pan and heat over medium high heat.
  3. Add 1/4 cup mixture to pan.  Let cook until set, then flip with spatula and cook the other side.  Pancake will be thin, like a crepe.
  4. Remove pancake and set on a plate to cool.
  5. Stir pancake mixture before adding more to the pan to keep ingredients combined.
  6. Repeat until all of the mixture has been used.
  7. You should have 16-20 pancakes depending in the size of your pan
  8. Allow the pancakes to cool, then separate 4-5 pancakes into freezer safe containers.
  9. Store in the freezer until ready to use.  Thaw overnight in the refrigerator or in the microwave.

Makes: 4 servings

*You can use your favorite protein powder.  I have had the most success with:

Quest Protein – Vanilla

Ultimate Muscle Protein – Vanilla

If you crave something  heartier and more savory for breakfast, a simple breakfast burrito can do the trick.

Freezer-Friendly Breakfast Burritos


  • 32 ounce egg whites
  • 8 tablespoons ranchero sauce
  • 8 tablespoons cheddar cheese, shredded
  • 4 large whole wheat or gluten-free tortillas


  1. Heat a lightly oiled skillet over medium high heat.
  2. Add egg whites and cook until firm.
  3. Allow egg whites to cool, drain if necessary.
  4. To assemble burritos, spread 2 tablespoons ranchero sauce on 1 tortilla leaving plenty of room around the edges, add 2 tablespoons cheese, and 1/4 of the egg whites.
  5. Tuck in the sides of the tortilla and roll it up.
  6. Wrap the tortilla in plastic wrap (or a plastic bag).
  7. If you are going to freeze the burritos , wrap them again in aluminum foil.
  8. To thaw, remove the foil and plastic wrap.  Place a burrito on a microwave­ safe plate. Microwave for 60-­90 seconds, or until warmed through.
  9. Enjoy

Makes 4 burritos

**You can customize your burrito by adding extra vegetables, bacon, sausage, or cooked potatoes to your egg whites.

Try one of these recipes this weekend to have a fast, delicious breakfast everyday next week!

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Tuesday Tip of the Week – Small Changes Equal Big Results

Making small changes in your daily diet routine can go along way to getting you to your health and weight loss goals.

Small changes can make a big difference in your long term health.

Try changes like:

  • Ordering a small instead of a medium latte
  • Substituting a baked potato for french fries
  • Using oil and vinegar rather than a fat laden dressing on your salad
  • Replacing sugary treats and candy with fresh fruit


If you need help making some small changes, I can help.  Contact me at for a free email consultation.


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Drink Your Vitamins!

If you are like many of my clients, you find getting enough vitamins and minerals a struggle.  Office meetings, business trips, the kids’ soccer practice, and even the gym can make finding the time to eat nutrient-packed meals a challenge.  Thankfully, a busy schedule doesn’t mean you can’t get your vitamins and minerals.

These days, most vitamins can be taken in various forms and luckily enough a lot of them can be purchased as liquid vitamins.  For example, you can get vitamin C in liquid form, (such as Dynamic Health Laboratories Citrus Vitamin C 1000 mg Liquid with Rose Hips, 16 Fluid Ounce)  very easily from a multitude of vitamin venders both at your local pharmacy and online distributors.  There are also several variations of such things as anti aging vitamins available to you as a liquid. Now you can start regaining that healthy body and youthful look without choking on pills.  You might think that this approach is unique and consequently more expensive than buying a vitamin pill, but you would be wrong.

Liquid vitamins are no strangers to the health supplement market and new methods of creation have allowed purveyors of these wonderful health supplement products to make them available at extremely reasonable prices.  Yes, you can buy discount vitamins that come in liquid form without having to scour the world over to find and break your wallet when you do actually find them.  So no, you don’t have to take a pill to take a vitamin.

My favorite liquid vitamin is PureTrim’s Daily Complete.  This blend of 243 vitamins, minerals, and nutrients can help boost energy, reduce stress, and support healthy joints.  You only need 1 ounce of Daily Complete each day to reap the rewards.  AND it tastes good too!

I have been using Daily Complete for 2 years and I love not having oodles of vitamin bottles clogging up my pantry.

But, don’t take my word for it, check out this video from PureTrim for additional information:


Order Daily Complete Now! 

Have a happy healthy week!

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Tuesday Tip of the Week – Have a Gym-Free Workout Plan

We all have days when we do not have the time or motivation to go to the gym, however that is NO excuse for skipping a workout.

Having a set of gym-free workouts on hand can ensure you beat the gym time blahs.  Whether it’s a body weight workout on YouTube, an outdoor boot camp, a kickbutt Spin class, or a restorative yoga class, having a few backup ideas can keep you on track with your fitness goals regardless of time or motivation restrictions AND keep fitness fun and stress free.



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Yummy Super Bowl Recipes

As few days ago, I shared a few tips for a healthy Super Bowl party (Healthy Super Bowl Tips.  In this post, I would like to share a few of my favorite Super Bowl Recipes.

Chicken NOTchos


Grilled chicken replaces chips in this low carb version of nachos.


1 pound chicken breast cutlets or tenders
1 cup black beans, rinsed and drained
1 cup cheddar cheese, shredded
1/4 cup onion, diced
1/4 cup jalapeno, diced
1/2 cup salsa

  1. Preheat oven to 350 degrees.
  2. Lightly oil chicken, place on preheated grille and cook 3-4 minutes per side.
  3. Combine beans, onion, and jalapeño in a bowl.  Set aside.
  4. Place cooked chicken on lightly greased baking sheet and top each cutlet with 1/4 cup black bean mixture and 1/4 cup cheddar cheese.
  5. Place chicken in oven and bake 5-10 minutes until cheese bubbles.
  6. Top “NOTchos” with salsa and serve.

Serving – 1 cutlet per person

Hummus and Vegetables


3 cups broccoli, in pieces
3 cups cauliflower, in pieces
3 cups cucumber, sliced
2 cups baby carrots
2 cups green peppers, sliced
2 cups red peppers, sliced
1 recipe basic hummus

-Wash and chop vegetables.
-Arrange vegetables in platter around bowl of hummus.

Jalapeno Pineapple Margarita Mocktail


Sweet and savory, this mocktail will satisfy your cocktail craving without the alcohol.


1″ piece pineapple
2 slices jalapeno
1/2 oz lime juice
1/2 oz pineapple juice
2 oz sparkling water, unflavored
Salt, to rim glass


  1. Muddle pineapple and jalapeno in cocktail shaker.
  2. Add lime juice, pineapple juice, and ice.  Shake.
  3. Strain mixture over ice into glass rimmed with salt.
  4. Add sparkling water.
  5. Garnish with slice of pineapple and jalapeño.