Achieve Wellness

Helping you achieve all of your goals!

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How to Succeed with Your Diet Goals

Typically, when thinking of the word diet, we think temporary.  Spring breaks, weddings and even weekend beach trips will motivate us to lose weight.  Unfortunately, these short-term diets don’t work.  They are unhealthy and once you stop them, the weight may come back. Studies show you’ll be heavier than when you started.

Instead of a diet, think about making a lifestyle change.  This doesn’t mean you have to give up pizza, burgers, or even cookies.  Eating is a big part of our lives and should be enjoyed.  An important concept to understand is moderation.  If you can’t live without pizza, eat it, just not everyday.  Plus if you have it less, you’ll enjoy it more.

Going from your favorite unhealthy foods to healthier alternatives can be huge jump.  Next time you are flipping through channels, try to find a makeover show.  Many of these shows try and get people to completely change their eating habits in less than a week.  While this may seem healthy, it probably won’t lead to any long-term changes.  Put yourself in their shoes.  What food do you eat that you know is unhealthy and really love?  How would you feel if someone said you can’t ever have that food again?

An easier way to do it is gradually.  Take a food you love and try to make it healthier (remember be better, not perfect).  If you love pizza, instead of buying it ready-made, make it at home.  There are easy to use crusts available at your grocery store.  Add your own toppings, focusing on healthy options like veggies and cut back on the amount of cheese you use.  If you love burgers, try using leaner beef such as 93% lean.  Don’t go out, make it yourself.  Homemade meals are almost always healthier than ones you get at a restaurant (fast food or not).  If you do eat out, make healthier choices by skipping the bun and mayo.  Substitute a salad for french fries (at least most of the time).

Another popular way to get healthier are fat-free or low-fat versions of food.  Cheese, peanut butter and milk all have low fat or fat-free substitutes.  Sometimes companies do a good job with taste and sometimes they don’t.  In some cases it might not even be possible to get the same taste with all the fat taken out.  This is why it is important to go down in steps.  If your goal is to drink fat free milk but you’re using whole milk, don’t do it overnight.  Take it in steps over the course of a few weeks.  You won’t notice the difference in taste as much.  The same goes for other dairy products.  Also, if you just can’t stomach the fat free version, try the low fat version.

Most importantly, don’t ever deprive yourself of something you love.  Sometimes we over indulge in what we enjoy.  Instead of eating a large number of cookies, look at the nutrition label.  Eat a serving and put the pack down.

Making gradual lifestyle changes can help ensure you reach and maintain your diet and weight loss goals.

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Tuesday Tip of the Week – Skip Perfect, Just Get Better

When it comes to achieving goals, many of us get frustrated or discouraged if we don’t stick to our plan perfectly.

But in reality, life can often throw a wrench in our best laid plans.   Work, school, family obligations can all get in the way of our best efforts and missteps can occur.  But rather than losing focus or even giving up when life gets in the way, look for ways to make better choices than you normally would.

Rather than grabbing a candy bar or chips from a vending machine, look for a low carb protein bar, or pretzels.  Better yet pack healthy snacks to carry with you.  Protein bars, tuna packets, or nuts make excellent packable snacks for when you’re on the run.

When it comes to your workouts it is best to stay on track, but if you cannot make it to the gym have a plan to ensure you get some physical activity in for the day.  Take a walk on your lunch break or do a few exercises while watching TV.

Remember, 10 baby steps are just as effective as 1 giant leap when working toward any goal.


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10 Small Steps To Improve Your Health in 2018

Every new year, many of us make health-related resolutions, such as to lose weight, stop smoking or run a marathon. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

1. Make time everyday for physical activity.  Going to the gym is great, but using the stairs at the office, walking the dog, playing tag with your kids, or doing bodyweight exercise while watching TV are fabulous ways to be active without becoming a gymrat.  Shoot for at least 20-30 minutes of physical activities each day.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall.   Try   egg white and veggie cups or a cottage cheese danish.

4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.  Quinoa, slow-cooking oats, and whole grain bread are great options.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down everything you eat and look for problem spots. Often, just writing things down can help you eat less.  MyFitnessPal and MyPlate both have terrific FREE food journal apps.



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Roasted Vegetable Recipe

Roasted vegetables make a delicious and versatile option for adding more vegetables to your diet.  This recipe makes a large batch which can be frozen and used in future meals.

Feel free to use any seasonally available vegetables or pick your favorites.


2 cups zucchini, chopped
2 cups yellow squash, chopped
2 cups cauliflower, chopped
2 cups asparagus, chopped
1 cup carrots, sliced
1 cup grape tomatoes, sliced
2 tablespoons garlic, finely chopped
2 tablespoons rice bran oil**


  1. Preheat oven to 425 degrees.
  2. Mix vegetables, garlic, and oil** in a large bowl until all vegetables are lightly oiled.
  3. Transfer vegetables to 2 baking sheets.
  4. Roast vegetables in the oven for 30-35 minutes or until soft, stirring halfway through.
  5. Remove from oven and let the vegetables cool.
  6. Portion cooled vegetables into 1 cup containers.
  7. Store in freezer until ready to use.

Use roasted vegetables as a side dish, in a salad, as a topping for pizza, or in pasta sauce.

**Most recipes call for the use of oil to help roast the vegetables and keep them from sticking.  I have found that the vegetables roast nicely without the oil.  I do lightly grease the baking sheets to prevent sticking.

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Ranchero Sauce

This sauce is easy to make and freezes well.  Try it on eggs, chicken, or as a sandwich spread.


Ranchero Sauce



  1. Heat oil in a large skillet over medium-high heat, add onion and cook until transparent.
  2. Stir in tomatoes, tomato sauce, cilantro, jalapeno,salt, and pepper.
  3. Simmer for 10 minutes; add black beans and cook 5 additional minutes.
  4. Remove from heat, add cotija cheese and stir well.
  5. Allow the sauce to cool then separate into 8 individual containers.  Freeze, if desired.
  6. Enjoy!!!!

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Welcome to the New Achieve Wellness Blog

It’s HERE!

Welcome to the new Achieve Wellness blog.

My goal in 2018, is to help you achieve all of your health and wellness goals.

Every week, I will post tips designed to keep you on track and articles to keep you informed, as well as support and guidance.

I hope you enjoy it and find it helpful.

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Egg White and Veggie Cups

Egg White and Veggies Cups

These delicious egg white and vegetable cups make a fast, easy, and protein packed option for breakfast on the go.  You can make them ahead of time and refrigerate for use all week.  I have even frozen them with success.  You can customize your cups with the vegetables of your choice and even add a small amount of cheese for a decadent treat.

Egg White and Veggie Cups


  • Cooking oil spray (coconut or canola)
  • 5 cups Egg whites 
  • 2 cups fresh spinach (finely chopped)
  • 1/2 cup zucchini (finely chopped)
  • 1/2 cup bell pepper (finely chopped)
  • Salt and pepper (to taste)


  1. Preheat the oven to 350 degrees F.
  2. Spray a 12-muffin tin with cooking oil spray.
  3. Whisk the egg whites together with the salt and pepper in a large bowl.
  4. Stir in the bell peppers and spinach.
  5. Carefully spoon the egg and vegetable mixture into the muffin cups, dividing the mixture equally between the twelve cups.
  6. Bake for 25-30 minutes or until the egg whites are set.
  7. Remove from the oven and let cool for 5 minutes before serving.

Makes 3 servings

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Cottage Cheese Danish


Eating healthy doesn’t need to be boring.  This protein packed “danish” made with non-fat cottage cheese and flavorful spices is a delicious way to satisfy your sweet tooth and start your morning with whole grains and calcium.


  • 1 slice toasted whole grain bread (or gluten free bread)
  • 1/4 cup non-fat cottage cheese
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon sugar or sugar substitute
  • 1/4 cup berries (if desired)


  1. Toast the bread.
  2. Combine cottage cheese, cinnamon, nutmeg, and sweetener.
  3. Spread on toast and place under the broiler until the cottage cheese begins to bubble.
  4. Top with berries.
  5. Serve while warm.

Makes 1 serving.

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Have a Terrific Holiday Season

Hello All,

I hope you are having a wonderful holiday season so far!

I will be taking the next few weeks off  to revamp and recharge this blog!

Starting January 1st, we will relaunch with a new look, a new name (Your Wellness Coach), and all new content!

I am excited to help readers, old and new, achieve the healthy, happy life we all deserve!

So stay tuned, stay healthy, and have a safe and happy holiday season!