All posts by Pamela

Organic Food, Is there really a difference?

As a Transformational Nutrition Coach, I can guarantee that eating plenty of fruits, vegetables, healthy whole grains,  and lean protein is good for you. But as you wander the aisles of your supermarket, checking out the fresh produce, meats, and dairy products for your healthy diet, you might wonder: Should you buy organic? Then you compare prices and ask yourself: Should I REALLY buy organic?

Whenever possible, the answer is YES.

And here are 3 very good reasons.

fresh-produceFirst: Organic crops must be produced without conventional pesticides, herbicides, synthetic fertilizers, sewage sludge, or ionizing radiation. This “stuff” for lack of a better term, can accumulate in the soil, in the water, and in your body (yikes!). Over the long term, even small doses of might add up to an increased health risks.

Second: Organic fruits and vegetables often taste more “farm fresh” because organic farms sell their products closer to the point of harvest.  Less travel time means fresher produce and fresher usually means a more flavorful and nutrient rich product.

Third: Organically raised animals must be given organic feed and kept free of growth hormones and antibiotics. When you consider that you eat what the animals you eat eat (a little tongue twister there), hormone and antibiotic free food just makes sense.

Yes, organic food typically costs more, but it provides many health benefits such as fewer pesticides and a more environmentally friendly production.

If you don’t want to go all-organic, here are 14 foods that you really should use in organic form and 15 that are ok in non organic form. This information was provided by

The Dirty Dozen (plus 2!)


The Clean Fifteen

  1. Clean 15


Best Ever Chocolate Chip Breakfast Cookies

You will love these super simple but super decadent chocolate chip cookies!  They’re rich and dense, perfect for breakfast.

Recipe and photo by   Download the printable recipe.

Best chocolate chip breakfast cookies ever


  • 2 medium ripe Bananas, mashed
  • 1 cup of uncooked Quick Oats (certified gluten-free if necessary)
  • 1/4 cup Dark Chocolate Chips or cacao nibs (certified gluten-free if necessary)
  • optional: 1/2 scoop protein powder (vanilla or chocolate!)


Preheat oven to 350°F.  Spray a non-stick cookie sheet with cooking spray or use a non-stick silicone baking sheet.

Combine the mashed bananas and oats in a bowl. Fold in the chocolate chips. Drop batter onto cookie sheet in tablespoon-size pieces, about 1 inch apart.

Bake for 15 minutes. Cool and enjoy!

Serving size is 2 cookies
Recipe makes about 8 cookies.

Preparing Dried Beans and Grains

Since Week 4 has a focus on adding fiber to your diet, I wanted to give you a quick cheat-sheet on preparing beans and grains.  Both of these high-fiber foods can be cooked in bulk and used for several meals in your week.

Cooking with dried rather than canned beans does take more time, but the flavors and textures are so much better that the extra time is worth it.

Cooking grains – such as brown rice, quinoa, and steel cut oats – can be tricky, but if you have the water/grain/time formula you can be successful every time.

Preparing Dried Beans

Preparing Grains

Delicious Smoothie Recipes

Adding a smoothie to each day was THE single “simple shift” that had the biggest effect on my well being – weight, digestion, and yes, mood!  My husband will tell you the exact same thing.

Here are a handful of recipes for you to try.  Send me a message with your concoctions!

Printable Version of  these recipes.

Apple Pie Smoothie

  •  1 serving vanilla protein powder
  • 1 apple sliced
  • 1/4 avocado
  • 1/2 banana
  • 1 cup coconut milk
  • 1 cup ice

Throw everything into a blender until smooth. Enjoy!

Coconut and Cashew Protein Smoothie

  • 1 cup coconut milk
  • 1 serving vanilla protein powder
  • ½ banana
  • 10 cashews, slightly crushed or chopped
  • 2 T unsweetened coconut flakes
  • 1 cup ice

Throw everything into a blender until smooth. Enjoy!

Minty Fruit Delight

  •  1 cup of Coconut Milk (or your favorite nut milk)
  • 1 scoop Protein Powder Chocolate
  • 1 cup Spinach
  • 1/2 cup Blueberries
  • 1/2 banana
  • 4 sprigs of Mint
  • 1 Tbsp of Psyllium Husk (fiber)
  • 1/2 cup Ice

Throw everything into a blender until smooth. Enjoy!

 Fall Flavors: Apple Cinnamon

  • 1 scoop protein powder
  • 1 cup coconut milk
  • 1 cup spinach or kale
  • 1 apple
  • 2 Shakes of cinnamon
  • 1 shake of nutmeg
  • 1/2 cup ice

Throw everything into the blender.  Blend and enjoy.

Banana Strawberry Dream

  • 1 cup coconut milk
  • 1/2 banana
  • 1/2 cup strawberries
  • 1 cup spinach
  • 1 scoop protein powder
  • 1 tsp maca powder*
  • 1/2 cup ice

Throw everything into the blender.  Blend and enjoy.* Maca powder is a superfood derived from the maca root. Read more.

Best Detox Smoothie

This is one of my favorite detox-style juice blends created by celebrity volleyball pro Gabby Reece.

  • 4 Bunches of Kale Leaves
  • 5 snippets of Mint
  • 1 and ½ Cucumbers (peeled)
  • ½ Pear
  • ½ Apple
  • ½ cup of ice
  • ½ cup Water
  • ¼ of a Lemon – adds an extra kick

Throw everything into the Vitamix (or blender) and give it a whirl!