Your Holistic Health Coach

01/15/2026

I love what I do and love being part of the team at the Whole Psychiatry and Brain Recovery Center with Robert Hedaya MD. The model of care at the center is truly comprehensive and grounded in the Functional Medicine framework.

01/14/2026

Join us at 6:30pm on Thursday Jan 22nd at Apex Physical Therapy in Amherst.

Nutrition: The Hidden Game-Changer in Your Recovery

Did you know that what you eat directly impacts how fast you heal from injury or surgery?

Join us for a FREE interactive workshop with Sarah Lawrence, Certified Functional Nutrition Lifestyle Practitioner, as she reveals:

- The 3 phases of recovery nutrition (and what your body needs at each stage)
- Foods that reduce inflammation without slowing healing
- Protein timing strategies that support tissue repair
- Why your gut health is secretly connected to joint recovery

Whether you’re 1 week or 6 weeks into recovery, nutrition can help you get more out of your physical therapy.

🗓️: Thursday, January 22nd at 6:30pm
📍: Apex Physical Therapy and Fitness (199 Rt 101 #6, Amherst,NH 03031)
💲: Free to attend | Open to current and prospective patients and the community

This workshop is perfect if you’re recovering from injury or surgery, managing chronic pain, looking to optimize your PT results or interested in learning how your dietary choices can improve your health

Please register for this FREE class for planning purposes:

https://apexptnh.com/workshop/optimize-your-recovery-how-nutrition-accelerates-healing-from-injury-and-surgery/

01/05/2026

NH Health & Wellness Center is celebrating 10 years in business! I'm honored to be part of this amazing team -- 6 years, for me!

If you're not familiar with NH Health and Wellness Center, our providers are experts in Bio magnetic therapy, Naturopathic Medicine, Allergy Release Technique, Mental Health counseling, Ayurveda, Massage, Reiki, Reflexology, Homeopathy, Human Design, Functional Nutrition and Holistic Health Coaching.

12/31/2025

Do you think of the New Year like a magic reset button? Fresh start. New goals. New you?

From a Functional Nutrition lens, that’s not actually how the body, or healing works.

The version of you that’s been trying to break through all year? She’s not new.
She’s been here the whole time, waiting for you to stop second‑guessing her and let her lead.

Maybe that’s the real work.
Not scrapping everything and becoming someone else but finally honoring who you are and giving her actual support.

That pull you’ve felt to stop pushing through exhaustion, to stop ignoring your gut, to stop pretending your symptoms are “just stress”? That’s not a January trend. That’s your biology and your intuition finally getting on the same page.

In my practice, I see this every day.

- The client who had been chasing the same 20 pounds for years and was so sure the answer was more restriction and more cardio. What actually moved the needle wasn’t another extreme plan. We made her body felt safe enough to let go of the weight she’d been white‑knuckling.

- The woman who lay awake at 2am most nights, brain buzzing, scrolling and bargaining with herself about how she’d “push through” tomorrow on too little sleep. She blamed her body, tried every supplement, and still woke up feeling like she’d already run a marathon before her feet hit the floor. Her doctor said next steps were anxiety meds. But her shift didn’t come from another quick fix—it came when we gently changed the way her days supported her nights, and for the first time in a long time, sleep stopped feeling like a battle and she began waking up actually rested instead of already exhausted.

- The client who had a supplement for every symptom (bloating, brain fog, joint pain, high cortisol) but still felt like a stranger in her own body. Once we stopped chasing quick fixes and started working on daily fundamentals the supplements became optional instead of her lifeline, and she finally felt like she could exhale.

- The client who realized her “willpower problem” was really unstable blood sugar and low protein, and how different her mood felt when we fed her nervous system instead of starving it.

- The mom who thought she was “bad with routines” until we layered one tiny habit at a time (water, then protein, then veggies, then movement) and watched her entire day feel different without a single extreme rule.

That is the work: physiology and self‑trust, together.

And it’s the heartbeat of The Balanced Body Reset.
For six weeks, starting January 5, we build the kind of foundations your body has been asking for all year: steady protein, enough hydration, nervous‑system‑aware habits, and gentle, sustainable movement. One layer at a time, in a way that respects your life, not just your to‑do list.

If you’re ending this year feeling…different... not better or worse, just aware that the old way isn’t working... don’t rush past that. Sit with it. Honor it. Let it mean something.

And if you know you don’t want to muscle through another year on fumes, this is your invitation to get support. The Balanced Body Reset starts January 5, and doors are open now.

Link to enroll: https://l.bttr.to/TNWWM (and in bio)
Use code NEWYEAR for $100 off if you enroll by Jan 2!

If you’re curious whether it’s a good fit, send me a quick message and tell me:
- what’s quietly shifted for you this year, and
- what you most want your body to feel like by Spring.

I read every reply. And I’d genuinely love to hear from you.

12/16/2025

“I'll start my diet on Monday.”
“I'll be ready to start my new gym routine on January 1.”
“Next month I'll have time for a fresh start.”

Can you relate to the Monday mindset? You're not alone -- the human brain loves the feeling of a fresh chapter where you can leave “old you” behind and step into “new you.” Psychologists call this the fresh start effect and those temporal landmarks like Mondays, new months, birthdays, and New Year’s naturally boost motivation and make big goals feel more possible.

The problem is what happens after the fresh start high fades. One hard day, one missed workout, one night of comfort food… and suddenly it’s:

“I blew it, I’ll restart Monday." or “This week is a wash, I’ll start over next month.”

You end up constantly living in “pre‑start mode” where you're planning, promising, and prepping, but not getting enough repetitions in the real, messy middle where habits are actually built.

Change doesn’t happen because you finally find the perfect Monday. It happens because you learn how to:
😁Take one tiny step today, not just “after the weekend.”
😁Course‑correct mid‑week instead of throwing the whole week away.
😁Let fresh starts be gentle check‑ins, not the only acceptable time to care about your health.

Your nervous system doesn’t need more pressure. It needs a realistic runway where you can practice, wobble, adjust, and keep going long enough for the new behavior to become your new baseline.

Try this:
Think of Mondays as built‑in checkpoints inside a longer container. Not a 21‑day sprint (because we learned that it can take more than 21 days to build a habit), but a solid 6‑8week arc where you’re supported through multiple Mondays, not just hyped for one. Give yourself enough time and structure for change to actually stick.

👉 Ready to ditch the Monday Mindset and start meeting yourself in the messy middle? Tell me in the comments what habits or goals have been hardest for you to make stick? For me, it's getting enough water every day.

12/14/2025

Believe it or not, we're heading into resolution season, and this is the perfect time to rethink the “21 days to a new habit” idea before you set any goals. Twenty‑one days comes from a 1960s self‑help book about self‑image, not from actual habit research! I've seen this one idea set a lot of well‑intentioned people up to feel like they’re already behind by the end of January.

Here's the real deal: when researchers follow health behaviors over time, the median time to “this feels automatic” usually stretches closer to a 6–8 week window, with some people needing 14-28 weeks! For most nutrition and lifestyle shifts, that’s a much more honest runway for your brain, your body, and your real life.

As you think about what you want 2026 to feel like, experiment with this reframe: instead of a 21‑day sprint, imagine giving yourself a solid 6 weeks of guided practice, support, and adjustment. Quietly planning for that longer arc now can make your resolutions feel less like a test and more like a transition into a new baseline.

👉 I’d love to hear: what’s ONE habit you’d be willing to give 6 full weeks of focused attention in the new year?

12/05/2025

Keto, Carnivore, AIP, GAPS, plant-based, paleo, low FODMAP… there’s a lot of noise about which diet is “the best” for overall health, for autoimmune disease, diabetes, weight management, etc.

Here’s the truth:

No single diet is right for every body

What helps one person flare less might make another feel worse

Your needs can change over time as your body, meds, and stressors change

Functional Nutrition asks: “What does YOUR body need right now?”
Not: “Which diet tribe do you think you should belong to?”

Comment with a ‍🎉 if you’ve ever wondered about the “perfect” diet.

12/04/2025

As 2026 creeps closer, you’re probably being bombarded with “New Year, New You” promos, detoxes, cleanses, miracle supplements, and one-size-fits-all plans that cash in on feeling exhausted, inflamed, and fed up. That kind of marketing shows up even more when you’re living with chronic inflammation, pain, or autoimmune issues, because every time you search online for a natural or alternative remedy, supplement, or protocol, you’re essentially telling the internet, “Show me more of this.” Marketers then use that data, and your very real pain points, to target you with emotional messaging designed to make you feel both seen and pressured to buy.

There’s nothing inherently wrong with wanting a reset or trying something new. I offer whole-food "resets" routinely for my patients. But as a holistic practitioner, it feels important to say: that’s not Functional Nutrition, and it’s not the heart of a truly holistic, whole-health, natural approach.

Functional Nutrition and Holistic Health Coaching shouldn't feel like a fad or a fear-based sales pitch, and it’s not about chasing quick results with the latest protocol. It is about slowing down enough to really listen, to your body, your story, your lived experience with psoriatic arthritis (or whatever else you're dealing with) and all that comes with it.

It’s about partnership, curiosity and gently uncovering the root causes behind why you’re not feeling well, and supporting your body with food, lifestyle, and nervous system support in ways that respect you... not just your diagnosis.

One of the things that I have learned in 20+ years with psoriatic arthritis and 15 years as a Holistic Practitioner is that no 2 stories are the same. How YOUR body got into a state of imbalance is unique and that means that a plan to get you back in balance MUST be unique and tailored to you. It's why there's so much frustration with supplements and "plans" -- and why no single dietary approach has or ever will work to get everyone with PsA out of it. The basics and foundation work that we do in a Functional Medicine framework certainly help "clear the muddy water" so we can start to see where you need to focus vs where someone else needs to focus. But outside of that, blanket protocols are outdated and truly not Functional nor Holistic in the truest sense. So, as you start thinking about your plan for 2026, I hope you'll consider a Functional framework whether with me or with another qualified practitioner. If nothing else, you'll stop throwing money at supplements and guessing about nutrition and lifestyle options and start dialing in a custom plan, so you actually move the dial in 2026 and break the cycle of inflammation et al.

11/28/2025

Thankful for family, friends and the blessings all around me. Thankful for my clients, colleagues, mentors and all who've touched my life. For good health, good food, deep nourishment. May you and yours be blessed this Thanksgiving and beyond.
Flowers by

10/28/2025

Making beautiful food feeds my body and my soul.

10/26/2025

Last call for the Fall Cleanse.

09/04/2025

If you're enjoying the sweet summer corn harvest, check this out. That silk that you wrestle off the cob and toss in the compost is actually a healing superstar!

Corn silk tea has been traditionally used in Native American, Chinese, and European herbal medicine for its mild diuretic and soothing properties. The bioactive constituents—primarily flavonoids, saponins, and a rich mineral content including potassium—support urinary tract comfort by gently promoting increased urination and helping to reduce mild inflammation and fluid retention.

Typically consumed as an infusion, a common dosage is 1 to 2 teaspoons of dried corn silk per cup of hot water, steeped for 10 to 15 minutes, taken up to three times daily. Corn silk tea is generally well tolerated with a low risk of side effects but should be used cautiously in individuals with potassium-sensitive conditions or those on potassium-sparing medications. Pregnant or breastfeeding individuals are advised to consult healthcare professionals before use. While corn silk tea can support mild water retention and urinary discomfort, it should not replace medical treatment for serious kidney or urinary tract conditions.

Here's how I make corn silk tea:
Put 2 cups of water and 2 tablespoons of corn silk into a pot and bring to a boil. As soon as it comes to a boil, turn the heat down to the lowest setting, cover and simmer for ten minutes. Turn off the heat and let the silk continue to steep for another half hour. Strain the silk and warm your tea or drink at room temperature.