health coaching

Non-Slimy Chia Seed Pudding

Want a nutrient dense breakfast that takes under 2 minutes to make INCLUDING batching breakfasts for the week!? Look no further. I've been making this simple recipe on repeat, and there are so many variations that it’s hard to get sick of it!

Chia seeds are a superfood high in fiber, antioxidants, protein, omega 3's (they have more than salmon gram for gram!), and calcium (higher amount gram for gram than most dairy products).

Most recipes have you soak them but I don't love their texture after they absorb liquids (hence the title, non-slimy!), so here's my version:

  • 3TB chia seeds

  • 1TB cacao

  • 1 cup non dairy milk (the creaminess of coconut milk is great in this)

  • Optional: 1 date or 1/2 TB maple syrup, or throw berries on top to sweeten

  • Optional: 1TB of organic peanut butter and a scoop of collagen to add more protein and gut perks (plus who doesn’t love peanut butter and chocolate?).

  • Simply throw everything in a blender for a minute until it's mixed and store in the fridge until you’re ready for it.

This takes such little time to make yet keeps you full for hours. It’s also easy to transport (just throw it in a mason jar or small tupperware) so you can bring it to work and know you’ll have a healthy and filling breakfast or snack easily at your fingertips that will keep your blood sugar and energy levels steady.

Let me know if you give it a try and which variations you make!

boston health coach
boston health coach
boston health coach

Fight Stress With These 5 Foods

Do you want to use food to mitigate some of the impact that stress has on your health?

If you answered yes, this means that you:

  • Understand that being in a perpetual state of stress isn’t good for anything
  • Are tired of feeling exhausted and run down, and are open to taking action to feel like your best self so you can do more of what you love (and feel better when doing it!)
  • Are open-minded to using a holistic approach to make changes and figure out what works for your body and mind

I've put together a free guide, 5 Foods that Fight Stress, to show you some of the ways that stress steals from you, and some simple ways to take back your health.

Based on the info shared, you’ll…

  • Have a better understanding of where comfort food cravings come from
  • Know which delicious foods to seek out to nourish yourself and help balance your body, resulting in increased energy, less time fighting colds, and better sleep so you can wake up refreshed and ready for your day
  • Eat chocolate without judging yourself for it
  • Feel like you have more options than just sucking it up and assuming you simply have to feel this way
boston health coach

I hope you take a peek at these simple foods and start eating your way to less stress and better health soon!  

How to Stress Less and Sleep More

Have you ever experienced this vicious cycle? It goes like this:

boston corporate wellness

You're stressed out, so you have trouble sleeping, but then because you're not getting enough sleep, you feel more stressed. When you get up, after hitting the snooze button a few times and only being resuscitated by a caffeinated beverage, you still feel like a shell of yourself.

You know that 3pm coffee isn't going to help your head when it hits the pillow, but it seems like the only way you're going to make it through that afternoon meeting. So the cycle continues...

Learn how to break that cycle and restore your energy.

This free training focuses on stress and sleep, and the impact both have on our health and job performance. You'll discover how to take make lasting changes no matter what your life looks like or how busy you are. With these simple but effective tools, you can get back to feeling like your best self.

Catch the replay of the Stress Less, Sleep More live training here, and/or reach out for a free consultation to learn more about how to support your own efforts to get your energy, and life, back. 

Are You Making Career Choices With Courage?

The first of a new monthly series called "Courageous Career Choices" is done! I'm interviewing people from all industries, both entrepreneurs and employees, who have made intentional decisions (not just major career changes) to do work that's aligned with their values. 

The goal is to to inspire you if you're curious about:

  • the impact that our work can have on our health 

  • what makes people move from thinking about leaving their jobs to actually taking action

  • how to manage stress and prioritize wellness when in a big transition (or simply in your everyday life!)

Health and Fitness Connector Podcast Interview

I'm so excited to share another podcast interview with you! Kelly Duggan of the Health and Fitness Connector Podcast and I spoke all about why loving your work matters and what to do if you don't. We pivoted to talking even more in depth about wellness with a specific focus on the toxins/chemicals in our personal care products. 

Here is the episode: You Are What Your SKIN Eats

Want more in depth information on this topic? My other blog post digs deep into the connection between our personal care products and our health. 

What was most surprising to you when you learned more about what's in our products? What's been the hardest thing for you to transition to a "cleaner" version? 

What Can You Do With a Health Coaching Certification?

Do you have a passion for health and wellness? Find yourself consumed reading all of the latest research about a superfood or health hack? Are you thinking about bringing some of this into your professional life and wondering how to boost your credentials?

If so, read on.

Gifts of Health and Happiness

Trying to decide what to buy for your friends and family? I compiled a list of items all oriented to help your loved ones live healthier and happier lives. This guide is intended for the holiday season, but you can use it any time of year when shopping for birthdays, client gifts, a housewarming, or other occasions, too! 

4 Essential Steps to Find Work You Love (+ exciting announcement!)

If you get my newsletter, this isn't new information for you (Want to hear news first and get access to freebies? The form is at the bottom of the page!). For the rest of the world, I have an exciting announcement. Last week, I ran a webinar "4 Essential Steps to Find Work You Love" and officially opened registration for something big! 

4 Reasons You’re So Tired (and what to do about it)

Do you hit the snooze button four times before peeling yourself out of bed? Daydream about stealing a quick nap under the conference table during that afternoon meeting? Don’t feel like a real human until you’ve have a certain number of cups of coffee?

These trending images and messages of the sentiment “but first coffee” are cute, but they point to the bigger question at hand… why are we all so tired?!

Slow Down to Up Your Productivity

Do you ever notice that some of your clearest or most creative thinking happens in the moments you least expect it? Perhaps in the shower or right as you’re falling asleep?

In our society, we’re taught to “suck it up” or “power through” to get to these thoughts. If you’re stumped on a problem or have writer’s block, the common solution that’s encouraged is chugging coffee or chaining yourself to your desk until all hours of the night until something changes.

This is completely counterintuitive and science shows it’s actually the most inefficient way to achieve your objectives.

Flow + All About Aspire

I'm working on something REALLY exciting that I'm planning to launch this fall, and because of that I'll be doing a few blog posts per month instead of a weekly edition.

When I started to put pen to paper on this new idea for Aspire with Aileen, I found I was completely enthralled and in a total state of flow (and I'm not talking about a "yoga flow" in this case!).

If you've never heard of this concept, here are two great articles to get you up to speed.

What's In Your Wine Glass?

One of the assumptions I’ve noticed people have when I tell them I’m a health coach is that they assume I never drink. While my habits have certainly changed since my college days (phew!), I still enjoy the sound of the cork popping when opening a wine bottle and the after dinner lingering and conversation that ensues with friends and family.

Many of my clients have constant work events where wine is served, and they’d like to have a glass, but they’re not sure if “it’s okay” (we also talk about how to manage the multitude of not-so-nutritious food choices at those things!).

When it comes to “indulging,” for most things I’m an advocate of moderation, not restriction, as long as people are making their decision mindfully.

You Are What Your Skin Eats, Too

To be completely honest (as always), what I’m about to share is information I sometimes wish I’d never learned. It’d be much easier to trust that if something is sold that it’s been tested and proven to be safe.

I was shocked and disappointed when I found out that this isn’t the case. As I learned more, I’ve moved from disappointed to angry. I share this not to scare you or judge you if you use any of these products. I also don’t want to sound like the crazy crunchy girl in the corner, but I’m willing to risk that to raise awareness because of my mission: to help exhausted professionals restore their energy, feel like their best selves, and do what they love.

Stress: Why it Matters and What to Do About It

I recently led a yoga workshop called "From Stressed to Savasana." When preparing the content for the post-yoga flow discussion, I took a step back to examine the importance of managing this common emotion. 

We all know that constantly feeling stressed doesn’t feel good. But other than not enjoying the way it feels, why is it so important to address?

Because the majority of disease is linked to stress. Over 80% of visits to doctors are stress related, yet only 3% of the time is stress management covered (source). 

5 Simple Healthy Travel Tips

It’s almost summer! This upcoming season brings a lot of change in routines and mindsets. We may notice a slower pace at work with colleagues taking vacation or may be traveling more ourselves.

Many of my clients, trying to commit to healthier habits, get stressed when it comes to travel time. One client does a lot of driving on a weekly basis for his role in recruiting, and other than being concerned about sitting so much, he worries about finding nutritious meals on the go.

Whether you’re traveling for work conferences or family vacations, here are some tips to keep those healthy habits at the forefront of your mind!

Cinco de Mayo Recipe Roundup

Tomorrow is Cinco de Mayo and the beginning of a season of holidays and vacations where we can tend to overdo it. This may come in the form of overeating refined sugar and processed foods, imbibing in a little too much booze that can be filled with lots of additives, or simply overeating in general which happens a lot in social situations.