Sweet, Smart & Satisfying: The Best Fruits for Healthy Eating

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When you’re trying to eat clean, it’s easy to assume sweet foods are off-limits. But the truth is, nature’s candy—fruit—can absolutely be part of a healthy, balanced diet. The key is being mindful of sugar content, fiber, and how certain fruits affect satiety and blood sugar levels. You don’t have to ditch sweetness entirely—you just need to make smarter choices and pair fruits well within meals or snacks.

Below is a quick guide to some commonly enjoyed fruits, ranked loosely from “best to least ideal” for those focused on weight loss and metabolic support. Remember, moderation is key—and how you pair these fruits with other foods matters just as much as the fruit itself.

1. Cantaloupe

  • Low in calories (~27 cal)
  • High water content → very filling
  • Moderate fiber
  • Low sugar (~6g)
    ✅ Excellent choice for weight loss

2. Peach

  • Low-to-moderate calories (~30 cal)
  • Juicy and satisfying
  • Decent fiber for fullness
  • Mild sweetness (~6.5g sugar)
    ✅ Great for snacking or smoothies

3. Watermelon

  • Low in calories (~23 cal)
  • Very hydrating (92% water)
  • Lower in fiber
  • Slightly higher sugar (~7g)
    ⚠️ OK in moderation; watch portions due to high glycemic index

4. Cherries

  • Moderate calories (~40–45 cal)
  • Good fiber
  • Rich in antioxidants (great for inflammation)
  • Higher sugar (~9.5g)
    ⚠️ Nutrient-dense, but portions should be monitored

5. Grapes

  • Higher in calories (~52 cal)
  • Lower fiber relative to sugar content
  • Easy to overeat due to small size and sweetness (~11g sugar)
    🚫 Least ideal for weight loss unless carefully portioned

Best Overall Choices

Cantaloupe and peach come out on top—they’re hydrating, satisfying, and lower in sugar and calories, all while offering good fiber and nutrients. They’re a win-win for anyone keeping an eye on weight without sacrificing taste.

Pro Tip: Pair Smart

For weight-conscious clients (or anyone managing blood sugar), pairing fruit with a source of protein or healthy fat—like a few almonds, a spoonful of yogurt, or nut butter—helps to increase satiety and reduce blood sugar spikes. Another trick? Eat fruit as part of a full meal, rather than on its own. Including protein and fat with fruit reduces its glycemic load and helps you stay full longer.

And don’t forget about berries—they’re some of the best fruit options across the board. Low in sugar, high in fiber and antioxidants, and available year-round in their organic frozen form for smoothies or snacking.

Being intentional about your fruit choices doesn’t mean missing out on sweetness—it means enjoying it with more purpose and balance. By making small adjustments, like choosing cantaloupe over grapes or adding a protein source, you can enjoy fruit daily while still supporting your weight goals and overall health. It’s not about restriction—it’s about reframing how we nourish our bodies to feel fuller, lighter, and more energized.

3 recipes to try:

🥣 1. Cantaloupe Yogurt Parfait (High Protein, Low Sugar)

Ingredients:

  • ½ cup plain Greek yogurt (2% or full-fat)
  • ½ cup diced cantaloupe
  • 1 tbsp chopped walnuts or sliced almonds
  • 1 tsp chia seeds
  • Optional: dash of cinnamon or a drop of vanilla extract

Instructions:

  1. Layer Greek yogurt and cantaloupe in a small jar or bowl.
  2. Top with nuts, chia seeds, and a sprinkle of cinnamon or vanilla for flavor.
  3. Enjoy immediately or refrigerate for up to 2 hours.

Nutrition Tip: Greek yogurt adds protein, while cantaloupe offers hydration and sweetness without the sugar spike.

 

🥗 2. Peach & Chicken Salad with Lemon Vinaigrette

Ingredients:

  • 2 cups mixed greens (arugula, spinach, or spring mix)
  • ½ grilled chicken breast, sliced
  • ½ ripe peach, sliced
  • 1 tbsp crumbled goat cheese or feta
  • 1 tbsp toasted pumpkin seeds or sunflower seeds
  • Optional: ¼ avocado, sliced

Lemon Vinaigrette:

  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Pinch of sea salt and pepper

Instructions:

  1. Combine all salad ingredients in a bowl.
  2. Whisk vinaigrette ingredients together and drizzle over the top.
  3. Toss gently and serve immediately.

Nutrition Tip: This salad balances lean protein, healthy fat, and a hint of natural sweetness with minimal sugar.

🧊 3. Frozen Berry Protein Smoothie Bites (Meal Prep Friendly)

Ingredients:

  • 1 cup organic frozen mixed berries
  • ½ banana (optional for sweetness)
  • ½ cup cottage cheese or plain Greek yogurt
  • 1 scoop unflavored or vanilla protein powder
  • 1 tbsp almond butter
  • Splash of unsweetened almond milk (as needed for blending)

Instructions:

  1. Blend all ingredients until smooth and creamy.
  2. Spoon into mini muffin molds or ice cube trays.
  3. Freeze for at least 2 hours, then pop out and store in a freezer bag.

To serve: Eat straight from the freezer as a cold snack or toss 2–3 bites into a smoothie for a protein boost.

Nutrition Tip: These bites are portable, blood-sugar-friendly, and satisfying—great for mid-afternoon cravings.

Your Midlife Health Matters

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Gentle Wellness Habits in Midlife Set You Up for a Healthy Tomorrow

Not long ago, I received a beautiful message from a former client who had moved away. She wanted to let me know just how much the work we did together in her 50s had positively impacted her life—especially now, as she enjoys her senior years with more energy and ease than others around her.

“Meeting you more than 25 years ago has had a significant impact on my journey to being a

healthy 73-year-old. Your guidance and everything I learned from you helped me shift my

approach to food and adopt lasting, sustainable habits. I am proud to say I have no chronic

diseases or conditions, nor do I take any medications. Thank you for everything you’ve taught

me over the years!” –Janis

Reading that, I felt both humbled and proud—because her words are such a strong reminder of something I deeply believe: it’s never too late to start caring for yourself, and the things you do in midlife can make a world of difference in your later years.

Midlife Is the Sweet Spot

Our 40s, 50s, and 60s often come with new roles, responsibilities, and rhythms. It’s a time when many of us are balancing a lot—work, social calendars, family, helping with new Grandkids or caring for aging parents, etc. Amidst all that, it can be easy to push our own wellness to the back burner.

But here’s the thing: these are the years when your body is listening the most. Making small, doable shifts in how you eat, move, and manage stress now can help you stay active, independent, and vibrant in the decades to come.

Let’s walk through some of the things that have had such a lasting impact for my client—and how they might help you, too.

Nutrition That Lasts

One of the first steps we took together was adjusting her food intake to fit her body’s needs and adding the right supplements to compliment as well as correct any deficiencies.

As we age, our bodies start to absorb and process the nutrients from our food and drink differently. For a start, we might find that we need a little more calcium, vitamin D, B12, and fiber to support our bones, brain, and gut health than we did in our early adult years (National Institute on Aging).

This was not a crash diet or trendy reset that I assisted my client in implementing—it was a realistic and personalized change to her food habits. We focused on whole foods (not processed), balanced eating, and supplements that gave her what she needed to feel her best. The result? Long-lasting habits that have stuck with her for years.

Finding Calm Through Reiki

We also used Reiki as a tool for stress relief. 

If you’ve never tried it, Reiki is a gentle, hands-on energy technique that can help your body and mind relax deeply. It supports the nervous system, helping you feel calm, centered, and better equipped to handle the day.  It also can help relieve pain, by bringing healing energy to sore areas and releasing old traumas.

Chronic stress both physically and emotionally can wear down the body over time, until suddenly you feel completely sapped of energy and vitality. Stress has been linked in scientific studies to inflammation, memory issues, and even faster biological aging on a cellular level (NCBI). Going into a deep state of relaxation every now and then—can go a long way toward protecting your long-term health. 

Restorative Yoga: Movement for Every Body

One of the other things this client participated in was attending my restorative yoga classes. 

Unlike more intense forms of exercise, restorative yoga is all about ease and comfort. This form of yoga uses props, such as blankets and bolsters, to support the body in comfortable and relaxing poses. You don’t have to be flexible, wear fancy clothes, or strain to twist yourself into a pretzel. You just need to show up and breathe.

Studies show that yoga can help reduce blood pressure, support sleep, improve balance, and ease anxiety—especially in older adults (NCCIH). When you practice regularly, you’re not just building physical strength, you’re building a relationship with your body that says, “I care about you. I want you to feel good.”

It’s Not About Perfection—It’s About Possibility

You don’t need to overhaul your whole life to feel better. The best changes are small and easy to turn into new, long-lasting habits. Here are a few gentle ways to start:

  1. Eat with intention: Think colorful produce, wholesome proteins, and easy-to-digest meals that give you steady energy. 
  2. Find your calm: Reiki, guided meditation, or even just regular quiet time with a cup of tea and a good book can help lower your stress levels.
  3. Move your body kindly: Restorative yoga, walking, or stretching are simple, low-impact ways to stay mobile, flexible, and build bone density. 
  4. Stay curious about life: Every small change you make now is a gift to your future self. Don’t let yourself feel daunted by the possibilities that change can bring; feel positive and excited about the quality of life you’ll possess for longer.

Your Health Is a Long Game—And You’re Worth It

If you’re in your 50s, 60s, or beyond, it’s not “too late.” It’s never too late. It’s the perfect time to start planting seeds for a vibrant and active future.

My client didn’t wait for a crisis to take action—she chose to invest in her well-being, gently and consistently. And now she’s reaping the rewards, living with more joy and less pain in her retirement years. 

Don’t turn ‘taking care of your health’ into one of those home projects that’s been sitting on your back burner for the last 10 years. Get started on those small changes today. I’m here to help you do just that—at your own pace, and in your own way. 

Ready to Start Your Wellness Journey?

Whether you’ve been on and off the ‘wellness wagon’ for years, or you’re just starting to think about your health more seriously than before, you do not have to figure it out alone. No one should!

My wish for you is to partner with someone who will listen to your needs, ask about your goals and pain points, and help you find the answers so that your later years feel good, grounded, and full of possibility. For 25 years I have been helping clients like Janis build a personalized path to support the body, reduces stress, and live their best life—now and into the future.

Get in touch today to book a session with me, or simply to learn more about how my services—like nutrition and mindfulness coaching, restorative yoga, and Reiki—can help you feel better from the inside out. Click here to get started.

References:

  1. National Institute on Aging. (2021). Healthy Eating After 50. Retrieved from https://www.nia.nih.gov/health/healthy-eating
  2. Epel, E. S., et al. (2017). Can Meditation Slow Rate of Cellular Aging? Current Directions in Psychological Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
  3. National Center for Complementary and Integrative Health. (2020). Yoga: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

Virtual Winter Yoga Schedule

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Renee’s Virtual Winter Yoga Schedule:

Are you feeling stressed or want to maximize your health and fitness this winter? Join our virtual yoga community this winter! Our class is a fun combination of slow flow vinyasa with yin(poses held longer focused on alignment) and restorative yoga poses.

The vinyasa flows are a great way to help with balance, strength, and conditioning, while the yin and restorative poses allow you to open and stretch more deeply and fully relax and reduce stress. In addition, we sometimes add light weights for additional strength training, aerobic fitness, and bone health.

The 6-week virtual yoga series is $110 for all 6 classes, or drop in when you can for a single class for $23 each. All classes are recorded, and you get the replay if you paid for all 6 classes and miss one.

The winter session will run from February 20 – March 27th. The class time is from 5-6 pm.

Contact me to sign up! Click here or email me at [email protected]

 

 

Winter Wellness Workshop: A Recap & Announcement

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Women’s Empowerment Workshop Recap

Earlier this year, I hosted my Winter Wellness Workshop, an empowering event designed to help participants recharge and renew for the new year ahead.

Together, we explored ways to jumpstart our wellness journeys, cultivate vitality and resilience, and engage in mindfulness practices that promote stress moderation. Attendees had the opportunity to craft intentions aligned with their personal wellness visions, leaving the workshop rejuvenated in mind, body, and spirit.

The energy in the room was truly inspiring, and I was deeply moved by the commitment each of my attendees brought tot he session. Their feedback confirmed what I already felt—that the workshop had a meaningful impact on helping them feel more calm, grounded, and focused as the start 2025.

Here are some of the comments from the event:

“Thank you, Renee, I enjoyed the retreat so much. It was just what I needed. The workshop was enlightening, relaxing, and enjoyable…I felt supported by the group and leader. It increased my motivation to take important steps forward in my life. The silent and guided meditations were appreciated in my quest for mindfulness.”

-Barbara

“What a wonderful afternoon you offered yesterday! I’ve been in a tough place emotionally, and just wanted to hide. I urged myself to attend yesterday, and it really helped me. Thank you.”

-Ellie

Introducing: Quarterly Women’s Empowerment Retreats Guiding you toward Relaxation and Fulfillment

The overwhelmingly positive feedback from the winter workshop has motivated me to create an ongoing space for connection and support. I’m excited to announce the launch of quarterly mini-retreats designed to help us all regroup, realign, and refocus on our intentions throughout 2025. We just completed our spring renewal retreat at the lovely Mariandale retreat center overlooking the Hudson River. With labyrinth and mindfulness walks as well as inspiring meditations and writing introspection time, it was truly a beautiful retreat with wonderful feedback.

I’m so grateful to be part of such a vibrant, supportive community. I look forward to seeing how we can grow and thrive together in the coming year!

Whether you’re joining us for virtual sessions, in-person workshops, or both, let’s commit to staying empowered and aligned with our intentions for 2025. Let’s make this year one of wellness, resilience, and purpose!

To get on my mailing list to find out about future retreats, you can reach me at: [email protected] or sign up here:

Newsletter Sign Up

 

 

Start the Year Right with my 5 Day Whole Body Reset Program

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Here we are at the end of 2024 enjoying the winter holidays season! These are fun times for all, but for many of us the stress is high, temptations are great, and we find ourselves eating way too many dense foods that lead to fatigue, bloat, and weight gain. Join me in January to boost your health and vitality.

The 5 Day Whole Body Reset Program

It’s important for weight loss to sustain muscle mass. This program is designed to both build and retain your lean muscle mass through the right nutrition and protein, while losing weight and inches from fat loss.

It’s the focus on nourishment and muscle mass support that sets this program apart from the other, more typical programs we are inundated with this time of year. Not only is this program simple and easy to follow, but you feel healthy and nourished, not irritable and deprived.

The Reset Program Kit

In your program kit, you’ll find 5 meal & snack boxes – one for each of the 5 day of the program. I encourage you to add in your own fruits and nuts to the protein oats, and extra vegetables and protein to the lunch and dinners.

Start your 2025 Wellness Journey

What you will gain from this 5 day program are important Building Blocks to boost your health and immunity:

  • Protein (100 total) to help you support and build Lean Muscle Mass
  • Micronutrients to look and feel your best
  • Boosted Gut Health through a pre and probiotic blend

Some of the benefits reported in the clinical trial:

  • Look and feel better:
  • See Improved Body Shape
  • Boost Metabolism
  • More Energy
  • More Focus
  • Improved Sleep
  • Better Digestion
  • Reduced Cravings
  • Improved Mood

The 5 day whole body reset program also includes:

  • A recipe guide
  • Meal plan
  • Shopping list
  • Online fitness classes

This program is completely customizable to your needs and can be extended to include a comprehensive 30-day program to continue your journey for sustainable weight balance and energy.

Contact Renee at [email protected] for more information and to see if this program is right for you, or click here to request a free 15 minute discovery call.

 

Winter Wellness Workshop: Recharge & Renew for the New Year

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Start the new year with a refreshing retreat designed to jumpstart your wellness journey and support your vitality and resilience. On January 18th, join us for an afternoon of mindfulness practices and stress-moderating techniques that will rejuvenate your body, mind, and spirit. This workshop also places a special focus on setting meaningful, achievable goals for […]

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The Imperative of a Sustainable Approach to Weight Loss

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In clinical practice, sustainable weight loss should be prioritized over quick fixes, which often lead to transient results and subsequent patient frustration. With obesity and related health conditions on the rise, as well as the popularity of GLP-1 receptor agonists like Ozempic and Wegovy, adopting strategies that emphasize gradual, lasting change is essential.

While medications do play a supportive role that garner fast results, long-term success in weight loss and health outcomes is often achieved through sustainable lifestyle modifications. My approach with my clients is to use a combination of dietary changes and lifestyle coaching with a variety of clinical tests to find answers to the deep-rooted problems that may have contributed to their weight condition.

Understanding Mindful Eating as a Clinical Tool

Mindful eating, when applied with patient-specific guidance, becomes a powerful intervention for addressing overeating and promoting a healthier relationship with food. By teaching patients to recognize hunger cues and savor their meals, they can make dietary adjustments without the psychological strain of restrictive dieting. This approach not only improves adherence but also reduces binge-eating episodes, ultimately supporting sustained weight management.

Mitigating Stress as a Weight-Loss Barrier

Stress is a significant driver of weight gain, often exacerbating poor dietary habits. Integrating stress management techniques, such as yoga and meditation, into treatment plans can help patients achieve a healthier baseline. These practices not only reduce stress-related hormonal imbalances but also aid in the regulation of appetite and cravings, making them valuable additions to weight loss protocols.

Nutritional Balance over Dieting Fads

Encouraging balanced, whole-food nutrition is crucial in guiding patients away from fad diets, which often lead to nutrient deficiencies and are unsustainable long-term. I work closely with my patients to choose a dietary plan rooted in variety and nutrient density, tailored to each patient’s needs and lifestyle. This approach allows for better metabolic health and supports the patient’s overall well-being, making it a more effective and clinically sound option.

Empowering Patients for Lifelong Health

For health professionals, the goal is to equip patients with the tools and knowledge they need to maintain their health independently. Sustainable weight loss is a journey that requires commitment and guidance, but with the right foundation, patients can achieve lasting success.

I always highly recommend that anyone deciding to incorporate GLP-1 weight loss or weight management drugs into their journey do so in conjunction with a medical professional and professional nutritionist coach.

Nutritional support to deal with common deficiencies from consuming less essential nutrients like Vitamin D, B12, Iron and calcium is recommended and gut health support to build up the gut microbiome and prevent side effects. Lastly, making sure there is enough protein in the diet to fuel metabolism and prevent muscle wasting.

Renee’s Resources

For over 20 years I have helped countless people root out the underlying cause of their weight gain, lose their desired weight, and find sustainable ways to keep it off. Some of the biggest underlying causes I’ve found are:

  • Hormonal disorders/imbalances
  • Underlying inflammation
  • Bad gut bacteria and yeast overgrowth throughout the body
  • Emotional eating due to mental health stressor
  • Inability to moderate food intake for either physical or emotional reasons

I have a 90-day coaching program tailored to each person’s needs, designed to help them lose weight and keep it off sustainably. I also offer on-going coaching services for patients whose weight loss journey is on-going over months or years. I offer a free, 15 minute discovery call to find out how I can help each patient meet his/her/their personal health goals or I can be reached by email at [email protected].

Client Testimonials

“I have been going to Renee for over a year now. At first it was difficult to confide in someone and relinquish food as my comfort source. Renee has shown me, through her compassion and sensitivity , that it was safe for me to actually feel good and want to take care of myself. She has guided me nutritionally so that the weight and inflammation in my body have subsided and this has allowed me to have greater mobility and health. Renee’s knowledge of nutrition is just the tip of the iceberg. Her healing energy and spiritual sessions have been powerful and healing. Treating the source and not just the symptoms, has given me a positive outlook for the future. Thank you Renee.”

– R.Y., NY

I just lost 40.4 pounds while working with Renee Simon. For the last 11 years I have been trying to lose weight. Weight Watchers didn’t work as I would gain all the weight back. My doctor wrote in his files “obese. ”    I tried on my own but of course gained more. My doctor put me on a weight program where a scale is sent to me and whenever I weigh myself it goes  directly to him. I was supposed to be given a nutritionist with the program, but as my luck would have their nutritionist left and I had no one to help me.  I luckily found Renee. It’s been a godsend. I’ve been on the program since January 2023. As of today, September 18th, 2023 I have lost 40.4 pounds. The best part is I’m actually keeping it off. I’m now wearing clothes I haven’t fit into since 2005.  I am so happy I cannot express. The other day I dropped something on the floor and had to bend down to get it. I realized that’s the first time I bent down with absolutely NO difficulty!!!  I cannot recommend Renee‘s talents enough!

-A.E., FL

Mindfulness in the Workplace: Practical Tips

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Practicing mindfulness in the workplace offers powerful benefits, like reducing stress and boosting focus and overall well-being. It can be a game-changer for everyone—whether you’re a fresh face in the office, a seasoned pro, self-employed, or a manager navigating the daily grind. In our fast-paced work environment, finding those little moments for awareness and presence is essential for keeping both productivity and peace of mind in check.

As someone who has taught mindfulness in the workplace for many years, from hospital programs to working with small companies, I know the power that these programs can have for productivity and overall employee wellness.

Here are some notable mindfulness practices for you to incorporate in your work day to stay present and keep things manageable!

1. Take Breaks Throughout the Day to Focus on Yourself

Taking regular breaks is one of the simplest yet most effective ways to weave mindfulness into your workday. Stepping away every now and then can help you re-center, reset, and reduce stress. Instead of getting caught up in future tasks or dwelling on past concerns, use these moments to ground yourself in the present. Consider these small practices:

  • Go for a short walk to clear your mind.
  • Try desk stretches to release tension.
  • Stand up and breathe deeply to promote circulation.
  • Engage in breathing exercises to refocus your energy.
  • Take a few minutes for a short meditation to center yourself.

Even these small practices can boost your energy and help you stay focused during a busy day.

2. Establish Clear Boundaries Between Work and Personal Life

As someone who has been self-employed as well as a corporate employee I know how challenging this is. One powerful way of practicing mindfulness in your workplace is setting clear boundaries between work and personal life is crucial for cultivating awareness in your work environment, as it directly impacts your mental health and productivity. Consider these strategies:

  • Define your work hours and stick to them.
  • Resist the urge to check emails after hours to create a healthier balance.
  • Communicate your boundaries with colleagues to foster mutual respect.
  • Switch off” from work when the day ends to recharge mentally and emotionally.

By taking these steps, you can come back refreshed, focused, and ready to tackle whatever challenges lie ahead.

3. Practice Solid Time Management

Effective time management is another key element of integrating presence and awareness into your daily tasks. To stay organized and focused, try these tips:

  • Prioritize your responsibilities by focusing on urgent and essential items.
  • Use a clear to-do list with ranked priorities to keep yourself on track.
  • Break larger projects down into smaller, manageable steps to reduce overwhelm.
  • Build in breaks and buffer times for a more balanced day.

These strategies can help you create a manageable workflow that enhances both productivity and well-being.

4. Maintain Healthy Habits for Physical Health

Don’t underestimate the impact of healthy physical habits on your overall sense of well-being in the workplace. Consider incorporating these practices into your routine:

  • Stay hydrated by drinking plenty of water.
  • Make nutritious food choices to boost energy and focus.
  • Stand up and stretch at your desk every couple of hours.
  • Use a standing desk if possible to keep your energy up.
  • Take a walk during lunch or do 5-minute desk stretches to refresh your body and mind.

By focusing on your physical health, you’ll create a solid foundation for mental clarity and stress reduction.

5. Manage Expectations and Set Realistic Goals

Managing expectations and setting realistic goals is essential to maintaining a healthy work-life balance and preventing burnout. To help with this, consider:

  • Being honest with yourself about what you can realistically achieve in a day.
  • Avoiding overcommitment to ensure you stay productive and mentally healthy.
  • Communicating openly with your manager or clients if you feel overwhelmed and need adjustments.
  • Learning to say “no” when necessary to prioritize what truly matters.

These practices will help you maintain focus and quality without compromising your health.

6. Create a Comfortable Workspace You Enjoy

Your workspace should feel inviting and comfortable to support a mindful approach in the office. To achieve this, try:

  • Personalizing your desk with items that bring you joy, like plants or family photos.
  • Adding a warm throw for those chilly office days to create a cozy atmosphere.
  • Keeping your space organized to promote clarity of thought.
  • Surrounding yourself with comforting elements that helps reduce stress.

These changes will help foster a calm and enjoyable environment that supports both productivity and well-being.

Embracing Mindfulness for a Happier You

Integrating awareness into your daily work life can lead to significant improvements in overall well-being, productivity, and job satisfaction. By making small, intentional changes—whether through taking mindful breaks, setting boundaries, or creating a comfortable workspace—you can cultivate a balanced approach that positively impacts your daily experience. I encourage you to try out a few practices that resonate with you and see how they transform your work routine. If you’re looking to dive deeper into practical mindfulness techniques for every aspect of life, consider signing up for my coaching sessions. Embrace mindfulness in your workplace, and watch how it enhances both your productivity and happiness in the workplace as well as your other relationships and outlook on life. If you are responsible for corporate wellness programs for your staff, consider doing a staff in house or fun retreat with me focused on stress reduction and mindfulness techniques. It’s a great way to foster teamwork and boost productivity and wellness in the workplace.

 

Sources

Allen, Tammy D., et al. “How Effective Is Telecommuting? Assessing the Status of Our Scientific Findings.” Psychological Science in the Public Interest, vol. 15, no. 1, 2014, pp. 40–68.

Claessens, B. J., et al. “A Review of the Time Management Literature.” Work & Stress, vol. 21, no. 2, 2007, pp. 115–136.

Good, Darren J., et al. “Contemplating Mindfulness at Work: An Integrative Review.” Journal of Management, vol. 42, no. 1, 2016, pp. 114–142.

Hyland, Patrick K., et al. “Mindfulness at Work: A New Approach to Improving Individual and Organizational Performance.” Industrial and Organizational Psychology, vol. 8, no. 4, 2015, pp. 576–602.

Kelloway, E. Kevin, and Arla Day. “Building Healthy Workplaces: Where We Need to Be.” Canadian Journal of Behavioural Science, vol. 37, no. 4, 2005, pp. 309–312.

Kossek, Ellen Ernst, and Brenda A. Lautsch. “Work–Family Boundary Management Styles in Organizations.” Organizational Psychology Review, vol. 2, no. 2, 2012, pp. 152–171.

Locke, Edwin A., and Gary P. Latham. “Building a Practically Useful Theory of Goal Setting and Task Motivation.” American Psychologist, vol. 57, no. 9, 2002, pp. 705–717.

Michel, Jesse S., et al. “The Relationships Between Physical Health and Mental Well-Being in the Workplace.” Journal of Occupational Health Psychology, vol. 19, no. 2, 2014, pp. 151–163.

Thayer, Robert E., et al. The Biopsychology of Mood and Arousal. Oxford University Press, 1994.

Photo credit: https://www.claritychi.com/blog/what-is-mindfulness-in-the-workplace

 

Digestive Health: What the GUT is going on in there?

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I’m grateful that we now live in a society more open to discussing both mental and physical health challenges. This openness allows my clients to talk about their digestive health and related issues without embarrassment. As a nutritionist, I’m very familiar with discussing topics like bowel movements, their frequency, appearance, and other related symptoms like gas, bloating, and food sensitivities.

Although social media often jokes about “tummy troubles,” we don’t have to live with discomfort. Many people suffer from gut imbalances for various reasons, but that’s where professionals like myself come in. With our training and experience, we can ask the right questions, perform necessary tests, and create a personalized action plan. You don’t need to map out reliable restrooms every time you leave the house.

Living in constant fear of diarrhea or dealing with severe constipation that feels like a basketball in your stomach is not something anyone should endure. Digestive issues can also lead to skin problems—yes, the two are often connected! Our bodies are complex systems, and when things go wrong internally, we can feel it in many ways. Fortunately, there are solutions to heal the gut and restore balance to the microbiome.

Here are some of the most common digestive issues I’ve seen over the years:

  • Gastroesophageal Reflux Disease (GERD): Chronic acid reflux that causes heartburn, chest pain, and sometimes difficulty swallowing. Some people get the silent type which is more like a constant cough and throat clearing.
  • Irritable Bowel Syndrome (IBS): A condition that leads to abdominal pain, bloating, constipation, and or diarrhea.
  • Inflammatory Bowel Disease (IBD): Chronic inflammation of the digestive tract, including Crohn’s disease and ulcerative colitis.
  • Celiac Disease: An autoimmune disorder triggered by gluten, resulting in bloating, diarrhea, and malnutrition.
  • Gallstones: Solid particles in the gallbladder that cause pain, nausea, and blockages.
  • Lactose Intolerance: Inability to digest lactose, leading to bloating, gas, and diarrhea.
  • Diverticulitis: Inflammation of small pouches in the colon, causing abdominal pain and bowel changes.
  • Constipation: Infrequent or difficult bowel movements.
  • Hemorrhoids: Swollen blood vessels in the rectum or anus.
  • Peptic Ulcers: Sores on the stomach or esophagus lining.

If any of these conditions sound familiar, it’s important to consult a gastroenterologist or primary care physician to run basic tests for conditions like H. pylori, parasites, or food allergies. After specializing in digestive health for over 25 years, I’m also available to provide a holistic perspective. Often, these issues stem from food sensitivities, poor dietary habits, bacterial imbalances, or insufficient digestive enzymes.

A medical plan from your doctor is an excellent first step in identifying underlying conditions. However, medication alone may not fully resolve the problem—and in some cases, like prolonged use of proton pump inhibitors (PPIs) for reflux, it can worsen the issue by reducing stomach acid necessary for proper digestion.

For over two decades, I’ve successfully guided clients through their gut health journeys using a holistic approach that complements their medical treatments. I’ve found that this integrative method often serves as the missing link in restoring health and improving quality of life. Addressing stress and emotional health is a critical, but often overlooked, part of healing.

It’s remarkable how emotional trauma can manifest in physical symptoms. For example, chronic constipation can sometimes be linked to emotional difficulty letting go, which creates a cascade of issues, including detoxification problems and even skin disorders.

As part of my comprehensive programs, I teach stress reduction methods using proven tools for calming the nervous system and bringing the body back in balance.

Many of my comprehensive programs also include bioenergetic testing to identify underlying causes of digestive complaints such as food sensitivities, nutritional and enzyme deficiencies, bacterial and candida overgrowth, and specific remedies for healing. It’s best to test instead of guessing what is going on whenever possible.

If you’re ready to take control of your digestive health, my 90-day program is designed to meet your specific needs and help you restore balance to your gut. Let’s work together to improve your overall health and quality of life.

Click here to schedule a free, 15 minute discovery call with me, or you can email me at [email protected].

Click here for one example of a successful digestive health makeover!

Photo credit: OSF HealthCare