Before falling into the Autumn season ahead, I like to take stock in what I’ve accomplished in the season that’s wrapping up! To be honest, the summer felt hectic at times and even a bit discombobulating! For someone who doesn’t always plan out her days well in advance, I found myself yearning for structure. 

One highlight for me that did provide structure (every Thursday) was being part of the Sonoma Yoga team. I was able to get to know more like-minded people in my area and reach those who were looking for some specialized nutrition & wellness support.  

Here are some of the titles of nutrition sessions I taught at Sonoma Yoga this summer, and as I mentioned above: “Never Diet Again” was by far the most popular class.

• Eat real food & simple rules to live by

• Seasonal food & protein sources year round

• Positive impact of mindful eating

• Never diet again; creating a sustainable eating lifestyle

October’s Mindfulness Moment:

The subject of Mindful Eating is a passion of mine. For those of you who have been to one of my classes or talks (or follow me on instagram), you’ve definitely heard me mention just how important it is to be present when we are eating. The connection between our MIND + GUT is more powerful than we acknowledge!

This month, perhaps when you sit down to your meals & pause for a few seconds before you dig in– you can acknowledge one particular area in your life where you would like to work on “letting go”.

The way you critique yourself too harshly about (fill in the blank),

The specific dish that always gets left (un-rinsed) in the sink,

The perfect job you’ve been searching for,

The dirty socks that repopulate daily on your living room floor,

The way a certain relationship has turned out

Pick one or two things to “let go” of this month and notice if your digestion, gut health and/or sleep improves in the slightest way.

 THE BLT SALAD: A deconstructed BL(A)T in a bowl, delicious! This recipe is written to be adjusted to how many people you are serving.

• Bacon (I do turkey, 2-3 strips per serving)

• Lettuce, 2-3 c per serving (the salad can be arugula or romaine mixed with some leafy greens!)

• Avocado, about a small 1/2 of an avocado per serving, sliced

• Tomato, chopped and sprinkled with sea salt, about a ⅓ c per serving (for tomato lovers)

• One piece of [gluten free] toast per serving (I love Bread Seriously if you can get it–they also have a subscription service, I like this sourdough —super clean ingredients or 7-grain canyon bakehouse for the non-sourdough lover)

• Chosen Foods Classic Avocado Mayo 1+ Tbsp per serving

• EVOO (Extra virgin olive oil)

• 1 lemon or ACV (Apple cider vinegar)

• Garlic Dill Pickle sauerkraut or a pickle, diced, Optional

• S&P

• Any other roasted veggies you want to pile on, Optional

• Micro-greens or sprouts to garnish with (superfood boost!), Optional

1. Cook the bacon, your preferred method (I use the oven)

2. While you are waiting, put the lettuce, avocado, and tomato in your personal salad bowl, or a large salad bowl if you’re prepping for multiple diners

3. When the bacon is done, drop your bread into the toaster and slice your bacon into bite sized pieces

4. Top your salad with your warm bacon, toast (cut into cubes) and mayo

5. Drizzle your EVOO in a circle around the bowl, one circle per serving and follow with a generous couple squeezes of lemon or a couple circles of ACV around the bowl (less circles than the EVOO)

6. (Optional), top with the kraut/pickles and garnish with sea salt & fresh black pepper

7. Enjoy!

Highlighting my new consulting offering:

I have adjusted my offerings to better suit busy schedules: You can buy 5 hours of my time instead of 5 “1-hour sessions”!

Structuring it this way allows for a lot more flexibility as it can relate to:

• Periodic “in-person, extensive” sessions (typically 45-60 minutes)

• 15-30 minute phone "check-ins" to review one specific topic

• Quick 15 minute text exchanges to address some questions

My time could also be used for:

• Specific research on related issue,

• Meal plan creating or tweaking,

• Providing & creating recipes,

• Pantry + kitchen overhaul & kitchen efficiency sessions, etc.