Why Daily Habits Matter More Than the Outcome

We all want those big, transformative results when it comes to our health journey. But here’s the truth: the real magic happens in the small, consistent actions we commit to every single day. Building sustainable habits is the foundation for lasting success, especially if you’re someone who’s felt stuck or frustrated by short-lived progress.

Let’s switch gears and focus less on the final goal and more on the process. These daily habits are the unsung heroes of real change. Here are a few simple ways to start incorporating habits that stick:

Start Small:
Don’t feel like you have to change everything at once. Pick one or two small habits, like drinking a glass of water each morning or taking a 10-minute walk daily. The key? Making it so easy that it almost feels like it’s not enough. This “small-win” approach builds momentum without overwhelming you.

Track Your Progress:
Whether you prefer jotting down in a journal or using an app, tracking your habits lets you visually see the progress you’re making. Watching those streaks build up is a huge confidence booster and keeps motivation strong, even when things get busy.

Celebrate Every Win:
Consistency is something to be proud of! Did you stick to your habit for a week? Or prep your meals for a few days in a row? Give yourself a moment to acknowledge these wins because they’re what build lasting confidence and change over time.

Remember, building daily habits isn’t about perfection. It’s about showing up consistently, even on days when life feels hectic. The little things you do today can create big results down the road.

Ready to Start?
This week, I challenge you to choose one small habit and commit to it each day. And if you’d like a deeper dive into making habits that stick, just send me an email with the word HABITS, and I’ll share my guide with you. Here’s to showing up for yourself one day at a time!

Cozy White Bean Chicken Chili for Hormone Balance and Detox

When winter hits, comfort food often feels like the enemy of our health goals. But what if you could have a cozy, satisfying meal that not only feels indulgent but actually supports your health?

Enter my White Bean Chicken Chili - a simple, one-bowl wonder that’s high in protein, packed with flavor, and loaded with detox-friendly ingredients to support your liver and gut health.

This recipe is perfect for midlife women navigating hormonal changes. It’s made with hormone-friendly ingredients like northern white beans, which are rich in fiber to support digestion, and a blend of warming spices that promote circulation and detoxification. Plus, it’s so easy to make that you can whip it up in under 20 minutes - because I know your to-do list is already full.

White Bean Chicken Chili Recipe
Serves 1

• 1 cup northern white beans
• 1 cup organic vegetable broth
• 4 oz diced organic chicken breast
• 1 cup finely chopped onions
• 1/2 tsp crushed red pepper
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp oregano

Instructions:

1. Combine all ingredients in a medium-sized pot.
2. Heat on medium-high until it begins to boil.
3. Reduce heat and let simmer for 10–15 minutes, allowing the flavors to meld.
4. Serve topped with fresh parsley and enjoy.

Whether you’re on a detox or just looking for a nutrient-dense meal, this chili delivers the nourishment you need without sacrificing taste.

Stop Guessing: How to Grocery Shop for Hormone Balance

Grocery shopping used to feel like a battlefield for me. I’d walk into the store with a list and good intentions, only to find myself stuck in the cereal aisle, reading labels that all seemed to shout different claims—“no sugar added,” “high protein,” “natural.” My cart was a mishmash of items I hoped were healthy, but deep down, I felt uncertain. Sound familiar? For midlife women navigating hormone changes, this weekly ritual can feel like trying to crack a secret code with your health on the line.

Imagine grocery shopping as if you were assembling a puzzle without the picture on the box. You know the pieces should fit together to create something beautiful, but it’s frustrating when you can’t see how they connect. For many of us, that’s exactly what grocery shopping feels like. What should be a simple task turns into a time-consuming, confusing, and often discouraging experience.

I remember talking to a friend who said she’d given up trying to make sense of it all. “I just grab what looks decent and hope for the best,” she told me, half-joking. But it’s no laughing matter when you’re working hard to support your hormone health, only to leave the store feeling defeated. The good news? It doesn’t have to be this way.

That’s why I created my Hormone-Smart Grocery Guide. It’s designed to take the guesswork out of grocery shopping so you can spend less time stressing and more time feeling great.

In the guide, you’ll learn:

• How to decode food labels so you know exactly what you’re getting.
• The best foods to support hormone balance and energy levels.
• Simple tips to stock your pantry with essentials you’ll actually use.

It’s time to stop dreading grocery shopping and start feeling empowered. Download my free Hormone-Smart Grocery Guide today and take the first step toward effortless, healthy living!

Click here to download.

The After-Holiday Reset: Simple Steps to Bounce Back and Feel Your Best

The holidays are full of joy, connection, and indulgence - but let’s be honest, they can also leave you feeling a little out of sorts. Between the extra treats, late nights, and non-stop socializing, your body might be begging for a reset.

If you’re feeling sluggish, bloated, or just off your game, don’t worry. Recovery and self-care are the perfect way to get back on track. 

Start small: a walk in the fresh air, some gentle stretching, and plenty of water can do wonders to rehydrate and re-energize you.

For those who feel ready to move a little more, here’s a quick bodyweight workout you can do in 15-20 minutes:

Quick After-Holiday Reset Workout

• Bodyweight Squats – 15 reps
• Push-Ups (modify on knees if needed) – 10 reps
• Glute Bridges – 15 reps
• Plank Hold – 30 seconds
• Lunges (each leg) – 10 reps
• Repeat this circuit 3-4 times, resting 30-60 seconds between rounds.

This isn’t about guilt or extremes - it’s about balance and giving your body what it needs. Taking time to recover now will set you up for success as you head into the New Year. Let’s make feeling good our top priority as we leave the holiday hustle behind.

To learn more about working together, check out my coaching services here.

Why You Shouldn’t Skip Breakfast Before a Holiday Feast

With holiday gatherings and big meals in full swing, it’s tempting to skip breakfast to “save room” for the main event. But here’s the thing: skipping that first meal can set you up for overeating and feeling less than your best later on.

If you’re like many women navigating the holiday season, you’re trying to find balance - enjoying the moments without feeling sluggish or overly full. A balanced breakfast is your secret weapon for feeling energized, making mindful choices, and avoiding the post-meal regret.

Here’s why breakfast is a must before a big meal:

1. A Balanced Plate Keeps You Satisfied
   Starting your day with carbs, fats, and protein helps stabilize your blood sugar, keeping hunger in check. You’re far less likely to arrive at dinner ravenous, which can help you enjoy your meal without overdoing it.

2. Avoid Overindulging
   When you skip breakfast, hunger can take over by the time you sit down for a big meal. This often leads to snacking on appetizers and piling up your plate, leaving you feeling overly full and uncomfortable.

3. Make Better Food Choices
   A balanced breakfast helps you stay mindful. When you’ve nourished your body earlier, you can savor your holiday favorites in moderation, without feeling the need to go overboard.

What does a balanced breakfast look like?

• Carbs: Sourdough toast, oatmeal, or fruit for energy
• Proteins: Eggs, Greek yogurt, or lean meats to keep you full
• Fats: Avocado, nut butter, or seeds for long-lasting satisfaction

Here’s a festive idea: Try sourdough toast with almond butter and a sprinkle of cinnamon. It feels indulgent but keeps you on track.

If you’re ready to enjoy holiday meals without the guilt or discomfort of overindulging, it starts with one simple step: don’t skip breakfast!

Want more tips on navigating holiday eating? Let’s chat. My program is designed to help you enjoy the season while staying on track with your goals.