FREE 7 Tips For More Energy Now!

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Welcome to New Life Kitchen

Do you want to look and feel youthful?

Are you tired and lack energy to enjoy life to its fullest?

Are your menopause symptoms driving you crazy?

Have you heard of andropause?

Is your love of good food sabotaging your health goals?

Do you need to lose weight but don’t want to give up good food?

Have you tried many diets only to become bored with the choices or sick of the restrictions?

Would you love to have the support of a professional chef who is also a health coach?

When you were younger you could eat almost anything and sleep as little as you wanted and you still had abundant energy to do almost anything. You don’t have the energy you would like. Perhaps you are wondering how much worse is this going to get? You may be worrying about your family’s health history or maybe even showing signs of chronic illness. Changes are happening and they are not fun! Hot flashes, night sweats, and insomnia keep you from feeling well rested. You know you need to take control so that you can be healthy and live fully. You know that there are things you could be doing to feel better and perhaps, you have tried but quickly fall back into the same old routine. Feeling energetic and fabulous is possible!  All you need is a coach, a Health Coach!  Total transformation is what we do! Remember when you were younger and everything seemed possible and you had an abundance of energy and felt exuberant about all of the possibilities?

What’s next in your life?


Perhaps you have dreamed of owning your own business but felt that it was just impossible?  Or maybe you are looking to live more purposefully? Maybe traveling the world is in your future? You feel the time is now for making changes and taking the first steps to designing the second act of your life but you worry about finding the time and the energy to do so.

The first step to living your dreams is to regain your energy and vitality. When you feel vital and have energy nothing seems impossible. Launching your future plans will require that you feel your best. Our program starts with your diet. The connection between how you feel and what you are feeding your body is undeniable. In our program we explore this concept and guide you as you learn what works for you. As you make these connections you will not only feel better but the extra pounds you have been carrying around will decrease. Losing weight and feeling great will feel within reach.  Instead of winding down you will be gearing up for your second act feeling vital, healthy, and energetic. Your relationship will improve; your mojo will return; you will live more purposefully pursuing your dreams and goals with conviction.

Explore New Life Kitchen to learn about our approach and what you will gain by working with us.

Fire Roasted Corn Salsa

  • 3 ears corn, roasted and shucked
  • 2 ripe tomatoes, diced small (the same size as a kernel of corn)
  • 1 red onion, diced small (see above)
  • 1 hot pepper, minced
  • Juice of 2 limes
  • 1 cup cilantro leaves, coarsely chopped
  • Salt and freshly ground black pepper (1 tsp sea salt should be sufficient)
  • Drizzle of extra virgin olive oil

Roast the corn until some of the kernels turn quite dark (almost black) and set aside to cool. Meanwhile, dice all of the rest of the vegetables. Cut the kernels from the corn and add to the bowl. Season and enjoy!

7 Tips to Lose Weight Live More

Your weight is not only about what and how much you eat but how you live your life. If losing weight were as simple as counting calories and adding up points then everyone would keep the weight off after “dieting.” There is more to it than what you put in your mouth. That’s why traditional diets fail to make lasting changes. As health coaches, Jeff and I work with our clients to find balance in their lives and help them to lose weight and gain energy without deprivation. By adding in more healthy choices and eliminating dissatisfaction in your life you can effortlessly lose weight and gain energy. What feeds you is more than just food. Your relationships, social life, creativity, finances, home environment, joy, career, education, physical activity are primary to being healthy and happy.

Here are 7 simple tips to lose weight and live more.

  1. Find love. Primary food trumps secondary food. People often reach for food to fulfill other nourishment lacking from their lives.
  2. Drink water. We often mistake dehydration for hunger. Drink a glass of water and wait a few minutes. Then reassess your hunger.
  3. Eat lots of vegetables, fruits and dense, whole grains. These foods provide healthy fiber and usable energy to keep you feeling full and energized longer.
  4. Eat good fats. Healthy fats keep you satisfied and have a host of digestive and health benefits.
  5. Eat mindfully. Turn off the TV and other distractions, appreciate your food, and pay attention to what you’re eating to feel full and satisfied after you eat.
  6. Share meals with others. It makes mealtime more fun and meaningful.
  7. Eat breakfast, lunch and dinner. Skipping meals affects blood sugar levels, mood and lends to overeating when you become too hungry.

Green Smoothie for Energy

  • 1/2 cup water
  • 1/2 cup cucumber (peeled and chopped)
  • 1 cup baby spinach
  • 1 cup frozen unsweetened strawberries

We make our smoothies in the Vitamix but you can use any blender that you have. Add tofu for some protein.

  1. Place all ingredients into blender in order listed
  2. Start on low and quickly increase to high
  3. Blend until desired consistency.

10 Tips to Have More Energy Now

We all need more energy, right? This is the number one complaint of our clients. They are too tired! Some of them wake up feeling tired. Some complain that they start yawning around ten o’clock in the morning and most are really sleepy at three o’clock in the afternoon. Wouldn’t it be great to have abundant energy that lasts all day and still have energy to enjoy your evening too? Try these 10 tips and live your best life!

1)     Reduce or eliminate caffeine.

  • The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent.

2)     Drink water.

  • Most Americans are chronically dehydrated. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens.
  • Caution: Soft drinks are now America’s number one source of added sugar.

3)     Eat dark leafy green vegetables.

  • Green is associated with spring, the time of renewal and refreshing, vital energy.
  • Greens are full of vitamins and nutrients and great for strengthening the immune system.
  • Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from.

4)     Use gentle sweets.

  • Avoid sugar and chemical artificial sweeteners.
  • Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar, and stevia.
  • Eat sweet vegetables such as yams, carrots, and beets.

5)     Get physical activity.

  • Start with simple activities, like walking or yoga-start with 10 minutes a day and increase.

6)     Get more sleep and rest and relaxation.

  • When you are tired or stressed, your body will crave energy.
  • These cravings are often a result of being sleep-deprived, going to bed late, and waking up early for months and years on end.

7)     Evaluate the amount of animal food you eat.

  • Eating too much meat, dairy, chicken, and eggs can lead to low energy. So can eating too little! Experiment. Respect your body’s individuality.

8)     Take time for yourself.

  • Find activities that restore your energy, such as a walk, a bath, a museum, a movie, or whatever you enjoy and schedule a weekly date with yourself to do these things!

9)     Get in touch with your spirituality.

  • We are spiritual beings in a physical world.
  • Find ways to get in touch with your spiritual side, be it meditating, dancing, drawing, going to church or temple, or being in nature.

10)  Get rid of relationships that drain you.

  • People can drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why.
  • See if you can transform those relationships by communicating and setting boundaries or end the relationship.

Feeling tired is not a sign that you are getting older; it’s a sign that you need to make some changes.

The Mediterranean Diet May Be Right for You for Long Term Health

The recent article in the New York Times extoling the virtues of the Mediterranean Diet has stirred some controversy, but how can we benefit from the findings of the study published in the New England Journal of Medicine? According to the Mayo Clinic, “the Mediterranean Diet incorporates  the basics of healthy eating – plus a splash of flavorful olive oil and perhaps a glass of red wine among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.” Research has shown that eating this type of diet can reduce the risk of heart disease, stroke, cancer, Parkinson’s disease, and Alzheimer’s disease.

The cuisine of the Mediterranean region is renowned for its abundance of color and flavor, but the Mediterranean Diet is much more than a list of foods and a method of cookery. Rather, it is a lifestyle with a recognizable diet associated with it. The foods typical of the Mediterranean Diet are fresh, seasonal, vibrant, full of flavor and color, are easily prepared without hard to find tools, and most importantly satisfying. Like most healthy eating plans, it includes fruits, vegetables, legumes, nuts, whole grains, olive oil, fish, poultry, and red wine; while limiting red meat and unhealthy fats. This diet is not low fat, low carb, or extreme in any way. It is what I have come to think of as a very common sense diet and, according to the study, was easier to stick to than a “low fat diet”.

The lifestyle aspects of the Mediterranean Diet are of equal importance as the food is…food is part of the lifestyle. While I cannot go into every aspect of the Mediterranean way of life, we understand many of them intuitively and long for them as we hurry through our busy lives. Enjoyment of life is a major part of how people live in that part of the world, sufficient rest, time with friends and family, enjoyment of one’s work, and  plenty of sunshine.

All of those things sound wonderful if not a little out of reach for most of us. The good news is that this is not an all or nothing proposition, small changes in diet and lifestyle can make big changes in the way you feel. The first thing to do is increase your consumption of olive oil by using it in your cooking and in lieu of butter when you can. Here is a nice recipe for garlic infused extra virgin olive oil that is perfect for dipping your bread into instead of butter or margarine. Next increase your consumption of fruits, vegetables, beans and nuts. Eat fish and chicken when you choose to eat animal protein. Don’t be afraid to eat a vegetarian meal when the mood strikes, but do not think that you have to deny yourself meat if it pleases you. Enjoy a glass of red wine with your meal. Making these changes will reduce your reliance on red meat, eliminate cravings for refined carbohydrates, and reduce your consumption of unhealthy fats which will lower your risk of many diseases.

Still sound hard to accomplish? Cindy and I specialize in helping you make these changes without feeling deprived of what is good in life. We help you add things to your diet which pushes out the bad things so you can live the life you dream of. Call us for a free 30 minute strategy session that will be the first step to your new life.