Angie’s Top Tips for Avoiding Over-indulgence

This Wednesday I lead a workshop in Brattleboro called Happy, Healthy Holidays: Healthy Hosting (and guest-ing!). The workshop focused on keeping holiday cuisine easy to digest, and specialty diet-friendly. I also touched upon everyone’s favorite elephant near the holiday table: emotional eating and over-indulgence.

As a pre-Halloween/Thanksgiving/Christmas/Solstice/etc./etc. treat to you, I give you…


  • Go in with a plan!!!
  1. Know your triggers! – If pie is your downfall, then solemnly swear to yourself (and a witness if necessary) that you will only have so much, and that’s. it. (One small slice, or maximum of two for example.)
  2. Set your limits before you even see the food. Before you leave home? Three days ahead? Whatever it takes to get those limits solidly in your brain so that the chances of ditching the game plan are slim.
  3. Visualize how you’d like to feel after the meal: vibrant and energized? Content and light? Most likely you don’t want to feel bloated, grumpy, tired and guilt-ridden.
  • Drink alcohol in moderation. The stressful (and potentially awkward or dramatic) act of large family or friend gatherings can lead us to slug back one too many Irish Coffees in an effort to simply calm the nerves. Again, set limits beforehand, and be sure to alternate each adult beverage with a glass of water. Speaking of which… Continue reading

Christy at Soul Carrot Health Coaching posted these fabulous tips for getting your man healthy, and I LOVE them and just had to reblog. Cheers!

Soul Carrot

In my practice, I get this question often.  A woman signs up as a client & she wants to see her significant other follow along in her journey.  It’s a totally reasonable desire, and most often from a loving place.  As a health coach who works with both  men & women, and a woman who has been married almost 18 years, I feel like I can speak into this a little.  (Don’t worry guys!  Wait until you see what I have to say before you judge!)

1.  Take a deep breath.  A really really deep breath.  Now let it out.  The first thing to remember is that this is YOUR journey.  If your man follows suit, that is great.  If he doesn’t, it’s okay.  He has his own journey.  So just relax & do what you need to do for yourself.  It’s hard…

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Feeling a Little Bit Famous

So, this past fall I had some friends over for dinner. My friends loved what I made so much that I wrote up a blog post with the recipes. I submitted one of those recipes for inclusion in the Institute for Integrative Nutrition’s 101 Healthy Holiday Recipes (I’m number 43!)

By the magic of the internet, that recipe and my full blog post was discovered by Country Comfort cookbooks author Mary Elizabeth Roarke who was writing a new cookbook and looking for recipes with a regional connection. As I thrive in the great state of Vermont and frequently use 100% pure Vermont maple syrup as my sweetener of choice, some of my recipes popped out as just what she was looking for.

A few months later, my recipe for Maple Glazed Pears is featured in Cooking Across America. My inspiration for this recipe was a combination of my tastebuds, some pears a friend had brought by recently, and a deep connection of pears and maple syrup through my grandparents. Every spring my grandfather with the help of various family members would collect maple sap and boil it into enough maple syrup for our family and friends for the next year. A few months later, the pear tree behind their house would bear fruit, and my grandmother would bake it into a variety of treats, many featuring maple syrup.

If I could, I would have included this photo of the pear tree on their farm:


Today I’m feeling a little bit famous. 🙂

Kale Chips! Recipe!

Classic Kale Chips

1/2 bunch kale leaves, removed from stalks and torn into bite sized pieces

extra virgin olive oil – about 1 tbs

sea salt – about 1 tsp (or to taste)

Cuttyhunk Kale Chips 

BBQ: 1/2 bunch kale leaves, removed from stalks and torn into bite sized pieces

extra virgin olive oil – about 1 tbs

Cuttyhunk Island Market Mesquite BBQ Seasoning blend – about 1 tbs (or to taste)


1/2 bunch kale leaves, removed from stalks and torn into bite sized pieces

extra virgin olive oil – about 1 tbs

1 tsp curry powder, 1/8 tsp cinnamon, 1/8 tsp cardamom powder

*Heat oven to 350 degrees, drizzle kale with olive oil and toss until evenly coated. Add spices and toss again until evenly distributed. Lay out flat on a baking sheet and bake for 10 minutes or until crispy but not browned. Serve immediately. Enjoy!

FREESTYLE: Add whatever seasonings you’d like! The possibilities are endless! Just remember to not over season as some spices can get bitter. (Case-in-point, my curry recipe when I made it again was very bitter because I thought more spices would make them more flavorful and therefore more delicious… I was wrong. But try whatever you’d like and as much as you’d like and see what happens! And tell me about it!)

My Happy Place

I have a place that heals and rejuvenates me every summer. It was introduced to me by my college room mate who is fortunate enough to own property there. It is an island that those who have spent any length of time on hold fondly in their hearts. The place? Cuttyhunk.

I visit for at least a few days at a time every summer. I eat home-cooked food, often made with garden-fresh produce because there are very few restaurants. I walk everywhere, climbing up and down the hilly roads, because the island is so small there is little need for a vehicle. I play volleyball, and partake in dance fitness class (but have yet to make it to sunset yoga on the beach). I walk barefoot and connect with the earth. I commune with the wind, sitting on bunkers, on the highest points of the island looking out at close to 360 degrees of ocean. I am buoyed and healed by the tranquil sea. I collect treasures along the shore. I worship the sun by day, the moon and stars by night.
Each visit, I have a profound experience learning about my true self.
This year, I returned from my four day vacation a solid 5 pounds lighter, (and still dropping) more relaxed, with better digestion, and increased muscle tone.
A few years ago, I decided to embark on my journey to become a health coach, and I had a vision of future health retreats on Cuttyhunk Island.

Iced tea on the porch, Churches Beach, Cuttyhunk MA

I had hoped to share with you more of the enchanting sites on Cuttyhunk, but a digital error erased the majority of the photos I took this July. Perhaps it’s better to remain a gorgeous mystery prime for discovery.

Lemon Thyme Eggs with Sweet Corn Salsa

After cooking once, eating twice, we still had some ingredients leftover from our Cajun Shrimp Tacos. I decided to make some eggs for breakfast with a sprinkling of fresh lemon thyme and basil and top them off with some Sweet Corn Salsa!  YUM!

Lemon Thyme Eggs with Sweet Corn Salsa

– 2 eggs (or however many you may want – I use organic free-range)

– 1 tsp each of fresh basil and fresh lemon thyme

– butter or olive/coconut oil

– freshly grated black pepper

– sweet corn salsa (find the recipe here)

Cook eggs as you would like them, sprinkle with seasonings and herbs, serve with a generous topping of sweet corn salsa! YUM!

Cajun Shrimp Tacos with Sweet Corn Salsa

Summer seems to be in full force, at least when it comes to what’s on our plates! The smell of barbecue is ever-present, and tasty, fresh foods are showing up in our farmers markets and supermarkets. Personally, I am delighted to see organic sweet corn again! I LOVE fresh corn. And to be honest, most (non-GMO) corn products! Since I have recognized a gluten sensitivity, corn has become even more prominent in my diet. I am always careful to select non-GMO or organic corn products, and avoid high fructose corn syrup. Americans have an over-dependence on corn products (watch the documentary King Corn!!!) but that doesn’t make sweet corn any less delicious!

Last night I had a strong craving for seafood and I wanted to use some of my sweet corn so I whipped up these Cajun shrimp tacos with fresh corn salsa! They were SO good!

Cajun Shrimp Tacos cook once, eat twice – serves two, cook and eat – serves four

Chipotle Pink Rice
-3/4 cup coral rice
-1 tsp chipotle powder
-1/4 tsp vanilla extract

Bring 1 1/2 cups water to a boil in a small pot. Add vanilla extract and rice, bring to a boil, then cover and reduce heat to low. In 25 minutes, check texture of rice by chewing a few grains. Rice should not be crunchy or too soft (mushy). If still too crunchy, cook on low for a few more minutes and check again. When rice is cooked, stir in chipotle powder.

Cajun Shrimp
-peeled, deveined medium/small shrimp – 1 lb
-1 tablespoon Cajun seasoning
-1 tablespoon butter

Warm butter in a skillet or wok over medium/low heat. Toss shrimp in Cajun seasoning. Sauté shrimp stirring frequently just until opaque throughout.

Sweet Corn Salsa
-1 small yellow onion
-1/2 red pepper
-1 large handful sungold cherry tomatoes
-1 cob freshly cooked sweet corn

Cook corn by boiling for 5-10 minutes, set aside to cool. Chop all other ingredients into a fine dice. Remove corn from cob with a knife, combine all ingredients.

Simplest Guac
-1 1/2 ripe avocados
– 1 large handful fresh cilantro
– 1/2 lime

Finely mince cilantro, combine with avocados, and juice of 1/2 lime. Mash together until smooth.

Combine all above ingredients with lettuce and shredded pepper jack cheese in a warm corn tortilla. Enjoy!



Brown Thumb Herb Garden: Week Two



Harvey guards the herbs. They still look great, which is good, but maybe it’s too soon to tell? My oxalis looks better now that I’ve re-positioned it so that it has to perk up to reach the sun! Slowly but surely it is looking more vertical than horizontal. I’ve been watering them every 2-3 days, and not a whole lot each time, just enough to moisten the dry spots. I’m not sure this is perfect plant parenting but it seems to be working so far!

Brown Thumb Herb Garden


transplanted herbs

My new container herb garden!

I have a notoriously brown thumb! I have killed even the hardiest of plants. But – I am turning over a new leaf! (Puntastic… I know…) I’m told that container gardening, especially for herbs is plenty easy. And my new apartment has this nifty greenhouse-like area in it so… no more excuses! I transplanted these guys today and will keep you posted on the outcome! For now, they smell and look great!

Here’s what I did:

I bought rosemary, thyme, sage, basil and parsley (not pictured) in biodegradable pots. I soaked each pot in water for a few minutes and filled each container 1/3 full with Miracle Gro Organic Potting Soil. I set each herb in a ceramic, draining pot and filled around the biodegradable container with potting soil. Packed down the potting soil and lightly covered the top of the plant. Then I placed them in a window and admired them!

Had I not been SO excited, I would have done some online research on transplanting herbs in biodegradable pots, but c’est la vie!

The Most Important Allergy Article You’ll Ever Read

Are you ready for this? I’m about to alleviate and possibly cure your allergies for life.

The best part? I won’t be telling you to give up your favorite foods (“Just give up everything sweet and tasty forever! No big!“) or to start an expensive and unreasonable diet (“Drink a smoothie of greens every day! You have $50 to spend on one drink per day and $400 for a great mixer right?“) or lifestyle overhaul (“Just live inside forever with a top of the line air purification system!“).

Instead, I’ll be sharing my tips for managing mild to moderate environmental and food allergies.* Why should you keep reading? Because I have struggled with moderate environmental allergies my entire life, which get worse in the spring when people’s seasonal allergies kick in, to the point where I was taking 3 prescription drugs at a time and still suffering. Then I was introduced to neti-pots and the mind-body connection and was able to tame my symptoms a bit. Eventually I started working in the natural products industry and had the opportunity to try virtually EVERY allergy supplement out there. I have now been prescription drug-free for five years, and every allergy season seems to go by a bit smoother each year. In the past year, I have started to struggle with a gluten allergy after watching many friends and family struggle for years. This added allergy made me realize the most incredible thing: my environmental allergies got worse when I ate something with gluten in it. This lead me to a breakthrough in the way that I thought about and managed my allergies!

Without further ado, may I present a tool that will hopefully help you to visualize and potentially eliminate your allergies: THE BUCKET ANALOGY!

There’s a hole in my bucket dear Liza… Continue reading