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  • 2016_5_23

Steps to Becoming a Money Magnet


Does it feel like you are working hard and not getting what you want? It all starts with your beliefs. There are two kinds of thinkers. Negative fear based thinkers who focus on overcoming and positive freedom based thinkers who focus on becoming. Fear based thinkers focus on the feeling of struggle and the need to overcome something, while freedom based thinkers focus on knowing that every new day is a fresh new start.

The first step to becoming a money magnet is to notice your beliefs. What are your first thoughts when you say the word money? “I will never make that much money.” “No one will hire me for that much.” Drop your negative fear based beliefs. Decide there is abundance. Replace negative thoughts with abundance thoughts. Become very aware of your thoughts around money. Whenever you notice yourself in “lack” or “not enough” money, visualize abundance. Tell yourself STOP and dump the poverty thoughts like, “That’s too expensive.” “I don’t have enough money for that.”

Your thoughts and feelings create your reality. If you think negative fears based thoughts about money, you will attract negative bank balances. Decide it is easy to pay bills and you will increase your abundance consciousness. Focus on what you do have. Recognize where there is wealth already in your life. Take a piece of paper and on the left write down your negative fear based money thoughts and on the right, replace every fear based belief with a positive freedom based money thoughts.

The second step is to write a “law of abundance check.” Get a blank check and write out a check to yourself for whatever amount that you want. Write the date you will receive this money. In the memo area write, “Paid in full.” Sign the check in the signature space with the words “The Universe.” Put this check in your wallet. Feel RICH!

Remember the world is full of possibilities. What you focus on gets bigger and bolder. I wish for each of you my Taste Life Subscribers a RICH life, one that is rewarding, inspiring, confident and happy. Better get busy writing that check as your life is waiting! So, is your best summer ever!


3 Keys to Becoming a Millionaire



“I want to win the lottery” is the number one answer I hear when I ask people what they want.

Here are some ideas for more prosperity in your life that may be easier than you think. And, it’s not about working harder or more.
First, stop worrying about money. The quickest way to have wealth NOT show up is to worry about it or condemn it. Replace your limiting beliefs and worry about money with empowering beliefs. Repeat this affirmation daily, “I have a RICH life, Rewarded, Inspiring, Confident, and Happy. Rich people believe I create my life, while poor people believe life happens to me.”

Second, picture wealth. Feel what it feels like. Visualize. You must create a reoccurring mental picture of being rich. This may sound like magical thinking. It’s not. It’s called the Law of Attraction. It is the metaphysical science of manifesting what you want. What you focus on gets bigger and bolder. If you worry about money and not having enough you’ll never be wealthy. Your income can only grow to the extent you grow yourself.

Third, act as if you are already rich. James Allen wrote in As a Man Thinketh, “Men do not attract that which they want, but that which they are. Their ambitions are thwarted at every step, but their inmost thoughts and desires are fed with their own food, be it foul or clean.” Remember your desires will only be answered when they align or harmonize with your thoughts and actions. Dump the negative thoughts and doubt today.

To make the Law of Attraction work, focus on your thoughts. Visualize rich. Imagine you are a millionaire. It will give you peace of mind and most important the confidence to take your next step to manifest the life you deserve and desire. Make a decision today to live a rich life, one that is rewarding, inspiring, confident, and happy. And, you really can become a millionaire!

Today we celebrate National Be a Millionaire Day. Today was created for everyone to dream about what it would be like to be a millionaire.

Check out the millionaire dreams of the Nutrition Entrepreneurs Board of Directors!

Sarah and Jordan from Jordan’s Kitchen cooking up a storm in a sponsored cooking class.

Sarah Koszyk, MA, RDN

If I had unlimited funds, I would fly private every time I traveled. I would still continue to travel for about 3-4 months a year around the world but just fly private instead of coach. In addition, for my give-back, I would build cooking schools for teenagers around the US where the kids would learn to cook healthy meals and get a bag of groceries to take home containing the ingredients from the recipes so that they could make their family the same healthy meal at home. And I would hire RDNs to do all the cooking and education for the teens. @SarahKoszykRD

Megan exploring the Amazon in Peru!

Megan Ware, RDN

The first thing I would buy would be land with enough room for a mini cow, chickens and bees. I would start small and work my way up to being the Joel Salatin of RDs. Instead of just counseling clients on the best food to eat, I also want to provide it. It is a struggle to find local, sustainable and accessible options here in Orlando. Many “farm to table” restaurants have been caught claiming to provide local options without actually ever buying from that farm or farmer! My goal is to increase transparency in where our food comes from, educate the public and create a haven for buying and learning about food. @meganwarerd

Penny L. Wilson, PhD, RDN, CSSD, LD

Hiking in Vail

Penny L. Wilson, PhD, RDN, CSSD, LD


First, I’d work with my financial planner to be sure that John, my husband, and I would be financially secure for the rest of my life. Along with that, I’d develop a plan to support my favorite charities. I’d still work on educating people about digestive wellness and how to have a healthy digestive tract. I’d schedule time to do the other things I love to do and want to have more time to do – hike, ski, cook, explore, read, knit, entertain, volunteer. @eat4performance

Elana Natker, MS, RD

We are having a fun birthday party for my son at a local farm. We’re doing the exact same party, this year it will be three years in a row!

Elana Natker, MS, RD

If money were no object (for me it’s less about the amount of money and more about not *needing* any more money), I would still do what I do – work in nutrition communications and consult for food companies and associations. I feel strongly that companies NEED to have RDs among the decision-makers. However, I might work fewer hours and spend more time doing volunteer work for and with my kids. @elanaRD


Krista Ulatowski, MPH, RDN

If I were a millionaire, wait…when I am a millionaire, I will first buy a beautiful, slightly large boat. Ok, let’s be real – let’s make it a yacht. Why? Because my boyfriend and I love the water – and because his current boat is one that was built in 1969 and I have lovingly nicknamed “Lemon” due to it being in constant disrepair. There might even be a widget on that boat currently held in place with bubble gum. Yes, bubble gum. My boyfriend prefers to call his boat “Limoncello.” Maybe we’ll name christen the yacht with that name! @KUcumbers

Carlene Thomas RDN LD

Nearly all of my answers involve food: buy an apartment in downtown DC so we could go eat dinner anywhere we wanted and crash there instead of driving back to the burbs. Second thing: fund all of the awesome people I’ve met and their restaurant/product ideas. @carleneHEA

Linda S. Eck Mills, MBA, RDN, LDN, FADA

Linda S. Eck Mills, MBA, RDN, LDN, FADA

If I was a millionaire I would contact every meeting planner for all of the American Overseas Dietetic Association affiliates and state affiliates offering to speak at their meeting at NO expense to them on topic of non-traditional careers for dietitians.  I would also offer free career coaching to anyone born on July 1st (my birthday). This would allow me to extensively travel and share my passion for non-traditional careers and career coaching. 

Shelley A. Rael, MS RDN LD

Picture is from March 2015 with my 2 year old granddaughter Arriela

Shelley A. Rael, MS RDN LD


If I was a millionaire: Ted and I would fill up passport pages; buy a big plot of land and adopt as many dogs as we legally can; play with our Granddaughter Arriela all day long. @shelrael

Joanne Larsen MS RD LD

Joanne Larsen MS RD LD

Being a millionaire would allow time to pursue new clients or projects, volunteer and to travel more. Often when clients contact us, we don’t have the luxury to be as selective as we would want and being a business owner means having to constantly market for new clients or propose projects.  Unfortunately not all projects are accepted so unproductive time is spent developing proposals. I wonder if that would also allow we millionaires to charge more for our time thereby weeding out all but the most desirable of change / progress while providing more time to devote to pro bono and volunteer projects? Having more resources would provide the luxury of traveling more without a care about being away from the office or what business we may be missing.  Ah dreams – the oxygen of motivation.@AsktheDietitian

Rosanne Rust, MS, RDN, LDN

Lake Erie in the summertime


Rosanne Rust, MS, RDN, LDN

Well a million doesn’t get you much these days (I would be practical with a million – pay bills, college, paint the house, etc), but I were a mulit-millionaire I would travel first class, and more often. I would also invest in a property in my small town and open a coffee and wine shop that would serve wonderful desserts, have a venue for live music, serving wine and small plates after 4pm. And I would love choosing the paint colors, furniture and art work. And the coffee mugs. @rustnutrition

David R. Orozco, MS, RDN, LD, C-EP ACSM.doc

David R. Orozco, MS, RDN, LD, C-EP/ACSM

 You know, I don’t dream about being a millionaire, in fact I think it would be more work than it’s worth. I dream about being a successful entrepreneur and business owner. I want to have a practice that offers work to 5-6 RDNs and maybe a few other mental health professionals. I would be super comfortable with low six figure salary. The most important thing about this is that my business allows me to go on more vacations and spend LOTs of quality time with my family and friends. @tdwellness

Lauri Egan

Lauri at Angel’s Landing in Zions National Park

Lauri Egan, RDN, CPT 

If I were a millionaire… I would, of course, invest most of it so I could live off the interest, tithe some and then make “smart” financial purchases like: a nice house in the mountains of southern Utah, a pole vault pit in my back yard, a huge home gym that would send any fitness guru into a tizzy and regular travel plans.  Once I felt settled in my millionaire life, I would make sure I had a strong platform for my business plans.  Running a business without any financial stress or expectations would be A-mazing!!! @EganWellness

Niki Strealy, RDN, LD

Here’s a photo of our family at Disneyland two weeks ago… The Happiest Place on Earth. The Place Where Dreams Come True.

Niki Strealy, RDN, LD

I’m a pretty practical person, so it’s a challenge to dream big. If I were a millionaire, I would buy a house with more rooms for my family, maybe on the lake in my town. Then, our foster kids would have their own room, and our kids could have their own space too. Our kids’ friends could come over and we could go boating and water skiing on the lake anytime we wanted!” @DiarrheaRD

Carrie Zisman, MS, RDN

Carrie ran her first half marathon in March 2014 while raising money for the Leukemia and Lymphoma Society, a charity near and dear to her heart 

Carrie Zisman, MS, RDN

After 20 years in the workforce, if I were to become a sudden millionaire: I would love to spend more time being a parent, volunteering, training for a triathlon, traveling, and cooking. Also, continuing to motivate others and create opportunities to achieve total wellbeing at home, work, school, and the community. @WellnessWorksRD

Christy Wilson, RD

Christy Wilson, RD

I would travel more. I would ride my bike more. I would write more and I would set more time aside to be with my kids, my husband, my parents and my extended family. One thing I would not do is give up cooking and I would not give up being a registered dietitian! @christyschomp

Marjorie Geiser, MBA, RD, BCC

Margie exploring New Zealand

Marjorie Geiser, MBA, RD, BCC

What would I do with my life if I were a millionaire? Travel more, volunteer my services more. Play more. @megfit

Jim and Julie 2010 cruise

We love Disney

Julie Beyer, MA, RDN



Reaching for the stars may mean more than a million dollars. I would definitely pay the last bit off on our house and RV so we could be debt free! Then, I would budget the rest so we could travel as we wish to see the children and grandchildren. The stretch goal would be to have a house near each family. 🙂 

My big bucket list item, however, wouldn’t take too much money, but getting my husband to retire would allow us to hike across Spain on the Camino de Santiago de Compostela. I want to take it slow–not rush the experience. Our shared volunteer experience in retirement would be to help the Make-a-Wish kids and other organizations like it through working with “Give Kids the World” in Orlando, FL. We would love to be guides for those special families when they visit Disney World! @ICDietitian


Lauren Swann, MS, RD, LDN

There’s a saying, “water seeks its own level” –  we tend to gravitate towards our comfort level, the lifestyle that brings happiness and fulfillment (I’m not talking complacency here!)

I’d probably travel more and spend more time in ways that aren’t required for regular income such as animal-assisted therapy, Terrier earthdogging and community committee work I’ve been doing lately for civic issues – harmonious peaceful living, valuing diversity.

A couple of decades ago I’d probably have answered this question differently, but I’ve since learned, observed (and experienced!) that while an ample margin of discretionary income does empower optional choices that wouldn’t otherwise be available, you can only be in one place at a time (no matter how many cars or houses you have!). And it’s confirmed by research – experiences lead to more happiness than materialism. The satisfaction of driving that brand new dream car off the lot is fleeting compared to the memories of that great vacation to a place you’ve never been before. @LaurenSwann


Our best of times are family times in Hawaii!

Chere Bork, MS, RDN, LN

If I were a millionaire, I would first obtain advice from my wise, money making financial planner Jeff Thielen. CFP® and then I would travel the world for one year with Gary like my friends Jess and Tom Lyman have been doing for the past three years. Of course we would have enough bedrooms at some locations to have the kids come visit. Then I would come home and create a Registered Dietitian Confidence School / Bed and Breakfast and of course hire dietitians to help me run it! @cherebork

Money image curtesy of 401(K)

Ultimate Teriyaki Beef and Vegetable Rice Bowls

Summer is almost here. This recipe lovingly created by Jen Haugen, RD, LD my colleague and friend is protein rich which keeps extra snacking at bay and will get you bathing suit ready. The sauce ingredients can be easily kept on hand, and veggies can be prepped the evening before, making this dish super easy for even your busiest weekday evenings. Dinner is ready in 20 minutes!! Gotta love that!



  • 1 tablespoon wok oil (peanut or canola)
  • 1 head Napa Cabbage, shredded
  • 1 green bell pepper, sliced/diced
  • 1 onion, sliced
  • 1 head broccoli, cut into bite-size florets
  • 1 tablespoon wok oil
  • 1 pound sirloin steak, cut into very thin strips
  • 1 cup teriyaki sauce (not all are created equal, try Soy Vay Island Teriyaki with hints of pineapple, ginger and garlic all mixed in)
  • 4 to 6 cups cooked Jasmine rice
  • 3 green onions, thinly sliced on the diagonal 


  1. Over medium high heat, warm oil and toss in vegetables. Sauté for 5 minutes or until starting to caramelize while remaining crisp. Remove from pan.
  2. Over medium high heat, warm oil and sauté 1/2 the beef by laying out slices of sirloin in pan to avoid overcrowding. Flip slices with tongs to cook evenly on both sides, cooking approximately 1-2 minutes per side. Remove cooked beef from pan and repeat with remaining beef.
  3. Add teriyaki sauce to pan and add all beef to evenly coat. Pour over hot rice and top with cooked vegetables. Garnish with sliced green onions.


Cook Time: 10 min

Total Time: 20 min

Serves: 4

Tips for Stir-Frying

  • Best cuts for stir-frying: Top Sirloin, Sirloin Tip Steak, Flat Iron Steak
  • Cut beef into thin, uniform strips or pieces. For easier slicing, try freezing beef for 30 minutes.
  • Can marinate beef prior to cooking with teriyaki sauce.
  • Heat oil over medium-high heat in wok or large non-stick skillet prior to adding beef to pan.
  • Cook beef in batches until outside surface of beef is no longer pink.

Check out this recipe and other great recipes and ideas Jen has to nourish moms.

Jen Haugen, RDN, LD


Jen Haugen, RDN, LD, Down to Earth Dietitian, is celebrating 2016 with the birth of her book, The Mom’s Guide to a Nourishing Garden. Released on Amazon in April 2016, her inspiration came from her two children and a TEDx Talk “How Moms Can Change the World”, where she realized the world she needed to change was right at home.   She’s now living her dream, as a wife, mom, and dietitian, and spending time with her family every moment she can – both in the garden and in the kitchen.


Registered Dietitian Approved Beverages


Tired of drinking the same old same old? My Registered Dietitian Nutritionist (RDN) friends have come to your rescue with dietitian approved beverages. Check out these fun new ways to fill you glass with delicious health.


Alexandra Larson, MS, RDN, LD

Alexandra Larson, MS, RDN, LD 

I am super picky when it comes to beverages (or boring depending on how you want to look at it), and 98% of the time I am drinking water. No lemon. No flavor packet. Just plain o’ water. Every once in a while I will have a root beer when out to eat if the restaurant has a good brand of root beer. Also included in the rare 1% of beverages is chocolate milk, but only if I can put the chocolate syrup in white milk as I find the pre-made chocolate milk too sweet. @AlexLarsonRD

Jane MacKeen MS RD

Jane MacKeen MS RD

One of my favorite drinks is a twist on the usual-turn ordinary seltzer into something delicious in 3 easy steps: 1. Fill a wine glass with ice 2. Add 6 oz. of plain seltzer water 3. Top off with a splash of pomegranate juice and a fresh lime wedge. I love this beverage because it looks like something special and tastes delicious without the guilt. Enjoy! #swimjane
Nicole Rodriquez2

Nicole Rodriguez, RDN, NASM-CPT

I always reach for water, but there’s something to be said for carbonation on occasion! Polar is hands-down my favorite brand of seltzer.  In addition to a stellar line-up of regular flavors, they showcase seasonal varieties twice a year.  The Raspberry Pink Lemonade flavor is sure to be a staple in my fridge this summer! @NRodriguezRDN


Jill Merkel MS, RD, LD

Jill Merkel, MS, RD

My favorite beverage is water! Good ol’ H2O. I drink water all day, every day. Staying hydrated is especially important for me when I am training for a race because I know how a run will go if I am dehydrated (not good!). Also, being well hydrated means nature will provide a regular reminder for me to get up from the desk and walk around when I have been sitting for too long. @runeatsnap

Andrea Potaschnick MS RDN LDN

Andrea Potashnick, MS, RD, LD

 My favorite beverage would have to be smoothies because all kids love to make them. You can add plenty of fruits and veggies too. The best part is that you can turn them into smoothie popsicles for summer or any time of the year! @YourFamilyRD

Laura Lagano, MS, RDN, CDN

Laura Lagano, MS, RDN, CDN

Other than the occasional Negroni (yes, alcoholic – shocking!), my go to beverages throughout the day are Mountain Valley Water (the best pH) in glass bottles, warm water with organic lemon to jumpstart the day, and organic green tea (the stronger the better) – hot or cold. @lauralagano @holisticannabis

Jen Haugen, RDN, LD

Jen Haugen, RDN, LD

My favorite beverage is milk. If we are out of milk our refrigerator seems naked. I love it because it nourishes me as a mom as well as my family. It pretty much goes with anything and at times I even crave the flavor!  I love that milk contains nine essential nutrients which are so important for all of us. @jenhaugen

Dorian Doss, MS RD

Dorian Doss, MS RD

I like a variety of drinks, but my most favorite beverage is tea.  I like mine sweet with a squeeze of lemon to give it just the right amount of tartness.  To me, a well-brewed slightly sweet tea means warm weather, summer, and relaxation.  Also, tea goes with just about any meal.  Hot or cold, tea is for me! @doriandossrdn

Barbara R Baron, MS, RDN, CDN

Barbara R Baron, MS, RDN, CDN

I am the beverage Queen! When I sit down to a meal, I LOVE my ice water, water and more water. I also will have a glass of wine and if I am out at a restaurant love coffee or tea (depending on the cuisine) all set up in a row beside my plate.  It may sound ridiculous, but it is how I enjoy my meal!

If you talking about a little more of an alcoholic drink? I enjoy a Manhattan (for the New York girl living in New Jersey), made with bourbon and two maraschino cherries is my favorite! A little sweet with a kick and I sip it during a meal. I also love chocolate milk too, because I it knocks out my hunger, and satisfies my chocolate craving while filling my calcium and Vitamin D gaps. @barbbaron


Kristina Comer, MS, RD

What I find refreshing at the end of the day or for a pick-me-up is La Croix sparkling water – especially in mango or apricot. In high school and college I was a Diet Coke girl and I still crave that sparkling carbonation! La Croix is free of artificial sweeteners, sugar, and sodium – a great alternative to some other carbonated bevs! I also love Suja Uber Green Juice when I’m feeling like I need a little something extra – packed with nutrients and only 6g of sugar in the entire bottle, it combines organic veggies and herbs. I don’t drink juice much, but try and aim for ones with more veggies and lower in sugar. 



My favorite beverage which helps my craving for chocolate is OF COURSE chocolate milk. I especially love it over ice. I savor the flavor but also am so happy I am getting 9 essential nutrients while feeding my sweet tooth. That is called “bang for your buck!”

I am always scouting for delicious new products from food companies that share my values of food and family. I have been on a mission to drink more water. And, unlike my Registered Dietitian friends I am so tired of water. Last October when I attended the Annual Food Nutrition Conference Expo (FNCE) for Registered Dietitian Nutritionists (RDNs) I discovered STUR®. I am crazy about this product that you can stir into your water, sparkling water, cocktails or even milk. It is 100% natural and is made from fruit, sweetened with Stevia and the color comes from vegetable juices not artificial colors. Best of all, it is sugar free. It does have some natural caffeine from coffee fruit if you need a little kick. I am totally into the Boldly Blue and Blackberry flavor. It is as simple as shake, flip open the cap, point down and squeeze. No refrigeration is needed. I take these babies everywhere I go and I bet you will too. Try them today. But promise me you still drink your milk. Your body is waiting for it!

These comments about Stur® are my own and I was not compensated by Stur® but I wish I was! 

What is your favorite beverage? We can’t wait to hear!






Chocolate milk image curtesy of flickr 

5 Ways to Deal with Criticism


Life is hard and it is more difficult when you feel criticized. Here are some tips to get your through it and keep your happy! 

  • Don’t take criticism personally. People can have their opinions. You have yours and they have theirs.
  • Ask yourself: What can I learn from criticism? Often there is a nugget of truth and it is an opportunity for us to grow.
  • Remember some people look at life negatively. Don’t succumb to their negativity.
  • Remember that unhappy people look for more fault than happy people. Why should you let their unhappiness affect your happiness?
  • Learn from their words not from their tone. Separate out their tone and style of criticism from the message.

What do you do when you feel criticized?

Photo curtesy of pdpics.com

National Take a Chance Day

On this day, take a chance on your dreams and your goals.  Mark Twain once said “Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did.  So throw off the bowline, sail away from the safe harbor, and catch the trade winds in your sails.  Explore.  Dream.  Discover. 

Celebrate your dreams by reading these big dreams of my Registered Dietitian Nutritionist Friends.









What are your dreams? The more people you tell the more they come true!

We can’t wait to hear!


What I Do When I Screw Up Big Time


I backed out of my garage without lifting the garage door! (Yes, $1,000 later!) I make mistakes every single week. Big. Mistakes. I hate my mistakes. ER visit! Computer hack! Wild day! For weeks, spam emails have been pouring into my computer. I made a giant mistake when I answered the phone and let someone from “Microsoft Outlook” run a program on my computer. The day was horrible as I was running to check on Gary who was trying to pass another kidney stone on the couch and back to my office. Within two hours of this life changing call we were in the ER. I was vulnerable. When the guy called I was ecstatic that someone was reaching out to help me. As a Law of Attraction Coach I thought, yes this is attraction. Luckily I got his phone number and we figured out his scam. Since then I have changed all passwords, stopped my banking, and cancelled all my credit cards. I used my new business card one time and it was used 4 days later in London. I highly recommend Life Lock. They found my name 5 days later on a black market chat room. For $109 it is piece of mind.

We really don’t have lessons on how to deal with failure. Life is supposed to be perfect. I failed. I failed again.

I used to be so hard on myself until I discovered the science of self-compassion which soothes you during challenging times. It is giving yourself the same kind of loving kindness that you would dole on a baby or your pet. Instead of ignoring pain you stop and tell yourself, “This is really difficult right now, how can I comfort and care for myself in this moment?” Having compassion means honoring your humanness. Life will not always be picture-perfect and you will encounter frustrations, losses (small and big), and fall short of your finish line. The more you open your heart to this reality instead of constantly fighting it, the more you will be able to feel compassion for yourself. Dr. Kristin Neff, the leading scientist on self-compassion tells us there are three parts.

Self Kindness

Treating yourself with kindness, just like you would a friend. Remember criticism of yourself is not an effective motivator and undermines your confidence and creates fear. 

Common Humanity

We think we are the only ones going through hard stuff. Everyone has “stuff” like running late and missing appointments, breaking a tooth, having a car accident, or an unplanned surgery. We cannot change what is happening around us but we can change our response.


Be aware when you are suffering. In order to respond in a compassionate way you need to realize you are stressed out. Don’t go immediately into solution mode; rather turn towards the painful feelings and sit with them and say, “This is really hard right now.” Then ask yourself, “What do I need to do to feel better right now?”

Here are two exercises that you can use to give yourself some loving self-compassion.


Soothing Touch/ Self-Compassion Break one

Close your eyes. Feel your hands. What are they touching? Put one hand in the other. This is soothing touch. Place one hand on your cheek and notice how that feels. Next cradle your face in both hands.

Gently stroke your arms. Cross your arms and give yourself a gentle squeeze and notice how this feels. Place one hand over your heart and feel your heart. Next place two hands over your heart. Gently rub your chest using circular movements and notice how this feels. Place your hand on your belly and one over your heart and notice how this feels. Cup one hand in the other in your lap and notice how this feels.


Self-Compassion Break two

Think of a situation in your life that is really difficult and causing you a lot of stress. Feel discomfort in your body as you bring this difficult challenge to mind. Notice where in your body thinking about this creates tension. Stop. Notice how this feels. This is a moment of suffering. Become mindful of your suffering. Say to yourself, “This hurts” or “this is really stressful.” “It’s not just me.” “I am not alone we all struggle in our lives.” Put your hands over your heart and feel the warmth of your hands on your chest. Notice how it feels to be there for yourself to give yourself the love and compassion that you need and deserve. Next, Ask yourself, “What do I need to hear right now?” May I accept myself as I am! May I be strong! May I be safe! May I live in peace. Settle in and write things down how this felt to you.

These exercises were adopted from my colleague Dr. Susan Albers a masterful self-compassion Wellcoach® Please visit her website for more.

When I was really wigging out I soothed myself by stroking my hands on my arms. I also used this 30 second compassion technique using my hands to change my brain state from fear to acceptance.


The Dali Lama reminds us, “If you want others to be happy, practice compassion. If you want to be happy practice compassion.”

Invest in your happiness by practicing self-compassion. You have one life to live, just imagine it is the one you truly love! We would love to hear your thoughts on starting self-compassion in your life.


Celebrate National Garlic Day with Tips from Five Registered Dietitian Nutritionists


Garlic! You either love it or hate it!


Scientific research tells us that slicing, chopping, mincing or pressing garlic before cooking will enhance the health-promoting properties of garlic. Allicin is a sulfur-based compound and an enzyme called alliinase are separated in the garlic’s cell structure when it is whole.

The more finely the garlic is chopped, the more alliicin is produced. You will get the strongest flavor and greatest amount of allicin if you press garlic or mince garlic into a smooth paste. The stronger the smell and flavor of garlic, the more health-promoting nutrients they contain.

Let the garlic sit for about 5-10 minutes after cutting while you prepare other ingredients which will ensure synthesis of allicin. Research on garlic reinforces the validity of this practice. When crushed garlic was heated its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the crushed garlic to ‘stand’ for 10 minutes before heating, its anticancer activity was preserved.

How much garlic?


Studies have shown a consumption of 20 grams per day which is approximately the weight of one garlic bulb have been associated with a 9% decreased risk of gastric cancer.

Here are five more ways to deliciously increase your garlic intake from my Registered Dietitian Nutritionist friends.


Joan Trute MA,RD, CDE, LD

Joan Trute, MA, RD, CDE, LD

My favorite thing to do with garlic is to roast it. Drizzle a bit of olive oil, pepper and a tad of salt and slather on a crusty Italian bread. Yum!

Amy Gorin MS RDN

Amy Gorin, MS, RDN

I enjoy adding garlic to many of my savory dishes. I’ll toss it into a stir-fry, like my Vegetable “Fried” Rice with Almond-Teriyaki Sauce, or I’ll add it to a quiche. I also love to spread roasted garlic on bread as a healthier alternative to butter.

Christin Hebron RD

Christin Hebron, MBA, RD, LD

Garlic! I love garlic, so I pretty much use it on everything. I especially love sprinkling minced garlic over roasted vegetables. 

Jamila René Lepore, MS, RDN

Jamila René Lepore, MS, RD/N  

I like to add garlic to just about everything, and enjoy both fresh and dried. When cooking healthier, we often cut out foods. Adding herbs and spices, like garlic, can add back a ton of flavor and nutrients with very few calories. One of my favorite lunches, a cauliflower rice burrito bowl, uses garlic to make the veggies pop! 

bethrosenBeth Rosen, MS, RD, CDN

In the summer, I have an abundance of grape tomatoes in my garden, so I developed a roasted grape tomato sauce recipe that only has five ingredients; one being loads of garlic!  I freeze it in batches and we eat it all winter – on pasta, as pizza sauce, and my son will drink it right from the container!  It’s a fool-proof recipe with tons of flavor.  

What is your favorite way to enjoy garlic?


Vegan Chai Creamsicles


Are you looking forward to warm sunshine summer days as much as I? I am delighted to share a recipe from my colleague Nicole Rodriguez, RDN, NASM-CPT using Liquid Sunshine! Seriously! Sunshine!

Nicole writes, ‘Living near the beach, I’m always trying out recipes that will cool you down without bloating you up.  With only four ingredients, these Vegan Chai Creamsicles fit the bill!  Jahmu, also known as Liquid Sunshine, adds a subtle spicy kick, while ripe avocado and banana deliver a boatload of creaminess.  As for their preparation, it’s about as easy as a stroll along the shore!”

creamsicle collage

Special equipment: Blender (I used the single-serve cup of the Ninja), popsicle molds

Servings: 4-6 popsicles


  • 2 small (6-7 inches) ripe bananas
  • 1/4 C. ripe avocado
  • 1 C. Vanilla almond milk (I used Califia Farms)
  • Picture of liquid sunshine on a teaspoon
  • 2 tsp. Liquid Sunshine (Caffeine Free Turmeric Ginger Instant Chai Mix)


Combine all ingredients in blender until smooth.  Pour into popsicle molds, taking care not to overfill.  Freeze overnight (at least four hours).  Remove from molds and serve.  Best when consumed within 1 week.


Nicole Rodriquez2

Nicole Rodriguez is a Registered Dietitian and NASM-Certified Personal Trainer.  Marrying her first career as a sales and education executive in the skincare industry with her expertise in nutrition and fitness, Nicole helps her client’s live beautiful, healthful lives.  She resides in Long Beach, NY with her husband and toddler daughter.  When she’s not at the gym, in the kitchen, or researching the latest beauty products, you’ll find her on the beach! You can find also find Nicole @NRodriguezRDN



Laugh to Beat Stress


The old wives tale about  laughter being the best medicine just got an update as researchers at California’s Loma Linda University have found that anticipating laughter lowers levels of three stress hormones. Stress hormones wreak havoc on our immune system and laughing brings them down.  The studies show that even if you anticipate a humorous event the stress hormones can be lowered.

The stress hormones – cortisol, epinephrine (adrenaline) and dopac (a brain chemical that helps produce epinephrine) – were reduced by 39, 70 and 38 percent, respectively, among a small group of volunteers anticipating laughter.

So no matter how you look at laughter – or the anticipation of laughter – it appears to do us good, either by elevating hormones that make us happy and healthy or by lowering natural chemicals that contribute to unhealthy stress levels.

 Get ready to laugh!

Watch this 3 minute video and celebrate International Moment of Laughter Day!