It Is Not About Being Perfect!



My clients run the gambit on their level of healthy eating.

Some are still eating at drive-thru burger joints, visiting Dunkin Donuts for coffee and a jelly filled for breakfast on the way to work and haven’t exercised in years.

Other clients are vegetarians or vegans, do yoga everyday but can’t lose weight, have digestive issues or just want to be healthier.

So where do you fall?

Like most people I sometimes sway with the breeze of whom I am with at meal-time.

At a friend’s house for a weekend, well then “when in Rome” applies.

I am a firm believer that as long as you are working to do better, then you are on the right track!

Life is short and there is some awesome food out there!

Yeah I ate a couple of mini brownies and drank some awesome wine from the Finger Lakes last weekend but…..

This morning I did my yoga, drank my dandelion based green drink and ate a light vegetarian lunch and dinner.

Right back on the proverbial horse!

In every situation I tried to choose the healthiest option but sometimes, every once in a while, that little mini chocolate covered cream puff calls my name, and I cave!

So when that happens, I eat that little bugger slowly, savoring every..tiny…bite and think, Hmmmm how can I make this, so they are healthy! ūüėé

So where do you fall on the spectrum of health eating?

Do you try to make good decisions most days?

If so, you rock! If not, how about giving it a try!

You Deserve to be Healthy!

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Are Quick Fixes Making You Frustrated? Make Lasting Changes!

mixed greens

Everyone I run into is tired of making changes that never really amount to much.

You do a detox and feel great and then a few days or a week later, your back to your old self and nothing has changed.

You make a New Years Resolution, determined to stop eating sugar, lose weight, get rid of those digestive problems and by Jan 15 you are hold up on the couch stuffing chocolate chip cookies in your mouth?

We all, or most of us, have good intentions.

Happy woman

We want to be leaner, healthier, exercise more but for some reason it never sticks.

A huge part of the problems is how alone we all are.

We don’t have a support group that cheers us on, inspires us, gives us the knowledge and the tools we need to really make a go of it!

We go out to restaurants that feed us unhealthy food and tons of it, we have friends and family that maybe don’t really value good health yet (they will eventually) so we go it alone.

We are bombarded with commercials for processed fast food, we are given false information making out decisions difficult and confusing.

There is no wonder very few and I mean very few of us can maintain good health for long.

So what would it mean to you to have the info, tools and support you needed to have good digestion, more energy, lose weight, stop sugar cravings, motivate you to exercise, get more sleep, develop healthy relationships and develop the passionate life you have always dreamed of?

My 21 Day Jump Start Plan is just the start you need.

In this programs you will get easy steps that will change your health, tools, menus recipes for easy delicious food (I’m a personal chef – I love food), weekly calls to boost your motivation, interact with other women that want to make healthy changes just like you.

At the end of the 21 day, I won’t just go away.

I have never been about the short term fix!

I’ll have other programs that will boost your rate of success. ¬†If you decide to go to a more plant base diet – there will be a program on going vegetarian, we will be talking about lactose free living, gluten-free living and promoting digestive health just to name a few!

So jump on over to my website and check out the program and if you think you are ready to take on a long-term change to your health then sign on up!

We’d love to have you!

Click here to check out the 21 Day Restart Program

If you have any questions please let me know.

You Deserve to be Healthy, Forever!

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What Would You Do If You Had More Energy?


Yep talked about this one before but it is sooo important that I am doing it again.

What could you achieve if you had more energy? Where’s your spark? ¬†You know you had one once!

What could you do with more energy? Write a book? Get a promotion or maybe a job you’d really love? Run a marathon? Start a business? Get out of a bad marriage? Move to a better place?

Having more energy is not related to your genetic make-up, people are not just lucky and have more energy.

They do things that give them more energy and avoid those things that reduce their energy!

I am reluctant to even write how easy it is to have more energy because your going to say, “Ya, I know Mindy but these things are hard to do. ¬†You make it look simple but it really isn’t. ¬†I’m busy, don’t know what to cook, don’t like to cook, can’t find the time for sleep or exercise and drinking water, palease…..that is a super big pain in the butt!”

Yep that is what you are going to say and then in the next breath….if only I had more energy!

On the off chance that I have a reader or two that really wants to have more energy, that really wants to accomplish great things in life, have fun with their kids, give great things to the world, I am sharing the 10 top things you can do to have more energy and tell you that I am here to help you get all the energy you need to do GREAT things!


1. Drink more water Рno excuses, unless you live in a poor third world country you have access to clean water.  Drink-up! 8 glasses a day.

2. Eat more leafy greens – come on now – a spinach omelet, a salad with protein for lunch and a side salad with dinner isn’t too much to ask. I mean you can get those baby greens in a box, anyone can create a salad, no?

3. Get moving Рmove your body every day for 30 minutes.  You have 30 minutes and you need to moved it.  Get up a little earlier, walk at lunchtime, take the kids on a bike ride, walk on the treadmill.  We are not talking gym time here, but simple movement in everyday activities.

4.  Get 8 hours sleep.  I know what you thinking but you can do it if you really want more energy. There are strategies that will make this happen for you.  You have great things to achieve, get some sleep, the world needs you.

5.¬†Dump the downers. ¬†Harsh maybe but you know you want to. ¬†Feel your energy level go from a 8 to a 2 when you see that certain person’s name on caller id? Unless it is your mom (and we have other ways to deal with her) dump them. ¬†Be nice but please, do you really need that kind of negative energy? You’ve got stuff to do.

6. Dump the processed foods – like sugar, bread, fat-free stuff, white rice…most have chemicals and all of these mess with your insulin levels which affect your weight, digestion and energy levels. Once you start eating to have more energy you won’t need the bagels, donuts or other energy depleting foods that lull you into thinking that they keep you going throughout the day.

7.  Dump the dairy.  All of it if it affects your digestion, which we will find out once you go without for a week or two.  Most of it if it has no affect on your digestion, and that is really rare.  You will not have any idea how much of a difference this makes until your eliminated it for 7-10 days. Your energy will soar with dairy out of your diet.

8. ¬†Dump most of the caffeine. ¬†A cup is fine, needs to be organic as regular coffee has tons, I mean tons of chemicals in it. ¬†If you think you are not affected by those well, I have a bridge to sell ya….

9. Dump the chemicals, pesticides, GMO’d food – buy as much organic as you can afford.¬† Chemicals will slow you down and may even kill you. ¬†Who needs them. ¬†Ever see the suits they wear to spray weed and pest killer on food crops. ¬†This shit is toxic and we eat it. ¬†It is slowing you down and making you sick.

10. ¬†Find the thing that makes you sing! Whether it is a job idea, a hobby, a person, a pet, books…find what you love to do, what lightens your heart, what gets you up in the morning and do more of it….be selfish about it. Have someone else do the dishes or the laundry. ¬†Ask for help, your have important stuff to do.

So you say, “hey Mindy this is all well and good. ¬†Not anything I have not heard before but hey, I can’t do this myself. ¬†I have a family, a job, and aging parent I care for. When the heck am I supposed to do all this stuff. ¬†There is just way too much planning , preparation and time involved in having more energy!”

I can help.  I have helped tons of women and men have more energy!

It’s all started with a single phone call, a single email.

A single conversation about what you want to achieve, how having more energy change your life.

This first call is FREE! 

Email  me at

We will talk about how I can help you reach your health goals and if it feels right we can take your journey to better health, more energy and more life together.

Your life is important and you need energy to live that life so please give me a call or shoot me an email and let’s talk.

You Deserve to be Healthy and Have More Energy!

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Give Sugar the Old Smack-Down!


Is all that sugar you are eating leaving you feeling guilty?

Are you under the illusion that the only way you can get through the day is to eat sugary foods that will give you the boost you think you need to make it through your “to do” list?

Think you don’t have a sweet tooth but crave bread and crackers? (sorry same affect on your body – sugar coaster!)

Anyone that knows me, knows that I am a crazy woman about avoiding dairy products.  I know what it does to your health.

But, dairy doesn’t even begin to compare to sugar in how it can adversely effect your health….

Not even close…..

By starting your day with a glass of juice, a bagel, cereal, muffin or donut you are setting yourself up for a day filled with more ups and downs than the Superman Ride at Great Adventure.

Couple that “ride of thrills” with all the damage your doing to your body and I can’t bare to watch.

There are 10 simple things that you should do if you want to be healthy and at third place on that list, after drinking water and exercising is, Give Up The Sugar!

So what’s a sweet tooth to do?

Some people can gradually wean themselves off of sweets, eliminating one serving a day until they are down to a manageable level.

You can substitute in more natural sugar like fruit in for the processed goodies and slowly transition their diet that way.
Most need to go cold turkey.

They are unable to stop at just one (cupcake, snickers bar, little Debbies, soda.)

The good news about going cold turkey is that if you can go a few days without sugar your cravings diminish and it’s affects fade.¬†

Sugar is a drug and we are addicted.

So when you feel your energy wain and you are thinking you need a snack, try: and drink a big glass of water, go for a quick walk, eat a piece of fruit or a sweet veggie, eat a little protein, have a handful of almonds.

In a short time (usually a few days) your cravings for sugar will disappear and you will have tons more natural energy!

It’s the Smoothie VS Juice Big Health Drink Smack Down!

Juice and Smoothie










Yeah juices are all the rage and you know why? ¬†CAUSE THEY’RE DELICIOUS!

Good tasting, good for you and if you have your own juicer they are easy to make.

I get asked all the time if I think juices or smoothies are better for you.

Both have their advantages:

watermellon smoothie

Watermelon Smoothie

Smoothies: ¬†More fiber, more filling, tend to be sweeter, easy to make without any additional equipment as everyone has a blender, very little waste, you can incorporate nuts and seeds into the mix so more of a protein type feel which to many seems more like a meal and one of my clients favorite reasons to like smoothies – you can hide stuff on your kids in smoothies, like kale, spinach, romaine and they never know…shhhhh!

Carrot Orange Ginger Juice


Carrot, Ginger and Orange Juice

Juices: ¬†Faster nutrient delivery – the fiber has been stripped away, tends to be lower in sugar, easier to drink and while you feel satisfied you don’t feel super full, you can get a phenomenal amount of veggies in you fast and easy, more veggie oriented for the most part, for some of us it promotes better regularity than smoothies do, if you have any thing going on that is forcing your body to struggle to obtain nutrition from your food, BAM juices delivers and fast, lower in calories, generally, and let’s face it some can be a beautiful work of art! Damn I love beet juices!

Super Anti Inflammation Smoothie

Blueberry, Sour Cherry and Strawberry Smoothie

Okay so the nutritional value aside…this is something of personal preference.

Both share the “let’s clean up the frig/freezer of odds and ends” advantage.

I collect all the left-over fruits and veggies from my personal chef clients and make the “kitchen sink” juices or smoothies.

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Today that was broccoli stalks, 1/2 a fennel bulb, some odds and ends celery, apples, lemons, a few leaves of chard, kale and collards oh and had half a pomegranate hanging around from a pom vinaigrette I made a few days ago. ¬†This bad boy is good and my frig is oh so cleaned out! I’m not proud but I am I so yummed out, this juice rocked!

Yeah but we do the same with smoothies, earlier in the week it was some very ripe bananas (can’t juice those suckers) some fresh blueberries, the rest of a bag of frozen berries, almond milk, walnuts, chia and help seed. Clean as a whistle and sippin’ pretty!

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So wether you choose to drink a smoothie or a juice just bear in mind these few things:

Make the ingredients organic – you are choosing to do something healthy don’t mess that up with crappy chemicals, pesticides and GMOs.

Make it fresh – no rotten stuff and it is best to drink what you have made that day – that said if you are making a blender full so you can grab and go – that is a boatload better for you than grabbing some of that other stuff that is more like dessert than a good way to start your day.

Watch the sugar Рno, fruit in unlimited amounts is not good for you, maybe better than a bag of snickers bars, but sugar is sugar. Add just enough fruit so you like the taste but focus on the veggies.  As you make more and more smoothies slowly ease off on the fruit even more.  You want to shoot for no more than 2 servings of fruit a day.

Make them a meal Рno they are not meant to be added to your bacon and eggs or waffles like a milkshake, these are all natural  traditional meal replacers..  Drink water with your meals, juices and smoothies will add way to many calories if added just as a beverage.

If you need help balancing your blood-sugar/cravings so you can eat three healthy filling meals a day without snacking or needing caffeine or sugary treats to make it through your day, let me know. Not only do I make healthy meals for some of my clients I also help many others achieve their goal weight and optimal health but figuring out what foods to eat and how to prepare them so they will love what they eat.

So let me know what your favorite smoothie or juice is?

Always remember: Your Deserve to be Healthy!  Drink up!