Illuminate Your Potential

I am enthusiastic and optimistic for all that life has to offer. I’m married to a very supportive and loving husband who is an artist with wood in the Home building business.  We love to spend time with our adult son, extended families and cat. We also enjoy traveling, hiking and snowshoeing.  I care about PEOPLE and am helping people become healthier through nutrition and fitness coaching. However, I have SO much more to offer than just a set of rules.  

I have a diverse background which has taught me much about hard work and serving others.  I was raised on a dairy farm with horses as the means to get things done.  I hold degrees in Travel and Tourism as well as Music Performance with my primary instruments being piano, flute and organ.  I tune pianos. I am also Nationally Certified as a Music Teacher of Piano and Flute and is Certified in TWO different Nutritional Programs.  I have been a Nutrition/Fitness Coach since 2017.  Through working on the farm, in hotels and for Princess Cruises, teaching private music lessons, leading nutrition/fitness challenges, consulting with clients, raising a child and serving in church, I definitely know the meaning of hard work and service.

Overcoming Challenges are NO stranger to me.  While I have overcome divorce, domestic abuse, asthma, allergies, pneumonia and bronchitis, my biggest challenges have come between 2009-2019.  During that time I underwent 11 surgeries and 13 medical procedures which included 3 back surgeries as a result of Degenerative Disk Disease, 5 knee surgeries on one knee (including both a partial and a total knee), a Spinal Stimulator implant, wisdom teeth extraction, foot surgery and thumb surgery.  2019 also required 4 weeks of bed rest.  Each back surgery required 3 months of wearing a corset and accepting help to do menial life tasks.  The 13 medical procedures were a result of a Nervous System Disease called CRPS.  With all these surgeries and set backs, my go to used to be food and then yo-yo dieting.

This all changed in 2017 as I learned the secrets of success.  When I say that if I can do it, you can too, this just means that she understands how to help people get from point A to point B.  I KNOW with all my heart that when struggles come your way, one doesn't just drop the health journey AND one doesn't just jump in feet first and do EVERYTHING!  Change is something that takes time.  Recovery and Strengthening takes time.  It is something that requires modifications at times.  Losing weight doesn't have a "magic pill".  All this requires a MINDSET change and a COACH.  These many trials have taught me HOW to get my clients from point A to point B and then to the next steps if my clients are willing to submit to make changes one change at a time.

Asparagus Casserole:

Makes a 9x13 pan - 24 servings @201 calories per 1/2 cup. This is DF and can easily be GF. However, if you love dairy - just don’t use dairy free ingredients (replace with dairy alternatives). If you aren’t GF, you can use all purpose flour. Enjoy!

Ingredients:

3 Tbsp Ghee

1 dices yellow onion

1 cup diced Shirtaki mushrooms (any mushrooms will do)

2 Tbsp minced garlic

7 slices of turkey bacon, crumbled (does not need to be pre-cooked)

Sprinkle of salt

Sprinkle of pepper

1 tsp paprika

1 tsp dried parsley

1/2 tsp dried rosemary

3 more Tbsp Ghee

3 Tbsp Gluten Free flour

2 cups Silk Dairy Free Heavy Whipping Cream Alternative

1/2 c. Veggie broth

1/2 c. Shredded Dairy Free Mozzarella cheese

7-9 c. asparagus, cut up (I use 9 cups)

Topping:

1/2 c. Shredded Dairy Free Mozzarella cheese

6 oz Full Circle Organic French Fried Onions (these are NOT Gluten Free - so to make GF, omit OR find a GF alternative)

3 slices of turkey bacon, crumbled

Directions:

Melt 3 Tbsp butter in a large frying pan. Add onion and mushrooms. Cook until onion is translucent.

Add in garlic, bacon and seasonings.

Add in 3 more Tbsp butter and GF Flour. Mix.

Add Heavy DF Cream & Veggie broth - mix until thickened.

Add 1/2 c. Mozzarella cheese and asparagus.

Pour into a 9x13 baking pan and top with topping ingredients.

Rutabaga “Potato” Salad:

Ingredients:

4 c. Rutabaga (cut up)

1/2 c. Celery

1/2 c. Veganese Mayo

2 T. Pickle Relish

1 1/2 tsp. Stevia

2 hard boiled eggs

1/2 to 1 tsp paprika (or smoked paprika)

Directions:

Peel and cut up Rutabaga into bite sized squares (imagine “potato salad” potatoes) - boil to desired softness.

Cut up Celery

Mix Mayo, Pickle relish & stevia.

Chocolate Chip Cookies

Ingredients:

1 c. Apple Sauce

1/2 c. Maple Syrup

1/4 c. Brown Sugar

2 Eggs

2 tsp. Vanilla

1 tsp Himalayan Salt

1 tsp Baking Soda

3/4 tsp Xanthan Gum

2 1/2 c. Gluten Free Flour (I use The Perfect Flour Blend by Namaste)

1/2 pkg. Chocolate Chips (I use Enjoy Life)

Directions:

Mix All Ingredients together in the order listed. Stir between each new add in.

Carrot Cake with Cream Cheese Frosting

Cake Ingredients:

1 lb. Carrots - peeled and blended

1 c. Oatmeal

1/2 c. Almond flour

1/2 c. Coconut

1 Tbsp. Cinnamon

2 tsp. Pumpkin Pie Spice

1 tsp. Salt

1 Tbsp Baking Powder

1 tsp Baking Soda

8 Eggs

2 tsp. Vanilla Extract

1/2 c. Applesauce (or Butter)

3/4 c. Maple Syrup

Frosting Ingredients:

16 oz container Cottage Cheese

2 tsp. Vanilla Extract

1 tsp. Almond Extract

1 tsp. Stevia (or other sweetener)

Directions:

Preheat oven to 350 degrees

Spray 9x13 pan with cooking spray

Peel & chop up carrots into large chunks and place in food processor. Process carrots in a blender until almost smooth

Add remaing cake ingredients in food processor & blend

Pour mixture into the 9x13 pan

Bake for 35-40 minutes untill knife comes out clean

While cake bakes, combine frosting ingredients into a cleaned food processor & blend until creamy. Taste to test and if needed, add more sweetener. Once satisfied with frosting taste, please in a container and in the refrigerator.

Once cake is done….cool.

Cloud Bread Pizza:

Preheat oven to 300 F (150 C).

Line a large baking sheet iwth parchment paper; lightly coat with spray. Set aside.

Add 4 CAGE FREE egg whites (about 1/2 cup/120 ml) to a medium bowl; beat on high until fluffy and soft peaks form.

Add: 2 tsp Arrow Root Powder (or corn starch), 1 Tbsp. Oregano leaves, 1/4 tsp Garlic Powder, 1/4 tsp Paprika, 1/4 tsp, Onion Powder, 1/4 tsp, Italian Seasoning, 1/4 tsp salt, 1/4 tsp black pepper, 1/4 tsp crushed Red Pepper AND 1/2 tsp Basil

Mix on low just till combined - may also finish by hand with a spatula.

Using a spatula, spread mixture onto prepared sheet - about 1/2” (1 cm) thick.

Bake for 20-25 minutes, until very lightly browned.

Add a thin layer of All natural pizza sauce and any other toppings you like. Bake at 350 F for 12-15 minutes. Some toppings may include: chopped pepper, italian or plain meat (roll into small balls), chopped onions, mozzarella cheese.

“Potato” Pancakes

This recipe is a healthy spin off a church recipe. Enjoy and tag me on social media if you give it a try!

Put ALL of the following into a blender:

4 eggs

1/2 large onion (or a small onion)

1 tsp salt

2 Tbsp. flour (Gluten Free works great too)

1/4 tsp baking powder

1 cup raw potatoes, cubed

1 1/4 cup raw rutabaga, cubed

1/2 c. raw turnip, cubed

1/4 c. raw cauliflower florets

Cover blender (or food processor) and process until consistency is that of what YOU like. If you like it very well blended…go for it. Want tiny chunks…your choice.

Pan fry like pancakes using 1/4 cup mix per pancakes. Top each serving with 1/4 c. Greek Yogurt sweetened to your desired sweetness using stevia or Maple syrup (maybe 1 Tbsp).

Ingredients:

1 lb beef burger

1/2 lb Italian Sausage

1 medium onion

1-2 medium zucchinis

1 can stewed tomatoes (16 oz)

Mozzarella cheese (grated)

Directions:

Preheat the oven to 350 degrees

Brown the burger with the Italian sausage and onion

Drain the grease off

Cut the Zucchini in half and remove the seeds

Remove some of the zucchini pulp (maybe 1/2) and chop it fine

Mix the chopped zucchini with the burger mixture

Mix the stewed tomatoes in with the zucchini/burger mixture

Bake for 45-60 minutes.

Put the cheese on top about 10-15 minutes to melt.

Zucchini Pizza:

Ingredients:

3 1/2 c. zucchini

3 beaten eggs

1/3 c. flour

1/2 c. grated mozzarella cheese

1/2 c. Parmesan cheese

1/2 tsp. Italian Seasoning or basil

salt & pepper

Pizza sauce & additional mozzarella cheese

Pizza toppings - your choice.

Directions:

Preheat oven to 350.

Coarsely grate zucchini.  Salt it lightly & let stand 15 minutes.  Squeeze out extra moisture.

Add remaining ingredients to zucchini and spread the mixture into oiled 9x13 pan.  Bake 20 to 25 minutes until firm & dry.  Brush top with oil & broil 5 minutes or until lightly browned.

Add a thin layer of sauce on top of “crust”.  Add toppings - your choice but some ideas include mushrooms, peppers, onions, pepperoni, sausages.

Top with mozzarella cheese.  Place back in the oven at 350 degrees for about 25 minutes.

Chicken Soup

Bring 4 Chicken Thighs and 10 c. Water to a boil - then cook on medium low for 75 minutes.  Remove bones & skin.  Cut up the chicken and re-add the chicken to the water.

Then add: 3 Tbsp. Better than Bouillon Roasted Chicken Base, 2 c. carrot slices, 1 c. small pieces of celery and one chopped onion.  Cook on medium low another 75 minutes.