ChapterU Health Coaching

07/29/2025

TUESDAY HEALTH TIP: Hydrate Smarter, Not Just More

Lately, in the morning, I’ve been adding a bit of salt and coconut water to my water, especially before working out, and it’s made a big difference.

As we move through perimenopause and menopause, our bodies become less efficient at holding onto water. Add with this summer heat and changing hormones, dehydration can sneak up quickly.

This little shift can help your body absorb water better, keeps electrolytes balanced, and can ease brain fog, fatigue, and even hot flashes.

Give it a try—it really helps to boost my energy!

07/04/2025

Happy 4th 🇺🇸

150 million hot dogs will be eaten today.

To put it into perspective, that’s enough hot dogs to stretch from Washington, D.C., to Los Angeles more than five times.

A cocktail of mechanically separated poultry, corn syrup, sodium nitrite, and artificial flavor; ultra-processed ingredients linked to inflammation, metabolic dysfunction, and increased cancer risk.

Add in a few sodas, chips fried in seed oils, a side of macaroni salad, and you’re looking at 4,400 calories in a single afternoon, most of it stripped of nutrients, hijacking your blood sugar, and feeding the conditions that plague this country.

You can still grill, just upgrade what’s on your plate. Opt for a grass-fed burger wrapped in lettuce, grill up some colorful veggies, and swap the soda for sparkling water with lime or fresh berries.
You can still gather.
You can still laugh, love, and make memories.

There’s nothing “free” about eating food that hijacks your brain chemistry.

Choose freedom from cravings, blood sugar crashes, and chronic disease. That’s the kind of liberty worth fighting for.

07/03/2025

🎆 OK, I know I’ve shared this one before… but it’s too good not to bring back for the 4th!🇱🇷

This "Cauliflower" Potato Salad is one of my favorite healthier summer sides. It’s super easy to make, full of flavor, and the perfect addition to your July 4th BBQ lineup. Trust me — no one misses the potatoes!

Cauliflower “Potato” Salad
▪️1 large head cauliflower (cut into small florets)
▪️2/3 cup mayo (I use avocado mayo for a healthier twist)
▪️1 tbsp apple cider vinegar
▪️1 tbsp Dijon mustard
▪️1/2 tsp garlic powder
▪️1/2 tsp paprika
▪️1/2 tsp sea salt
▪️1/4 tsp black pepper
▪️1/3 cup onion, finely diced
▪️1/3 cup celery, finely diced
▪️2 hard boiled egg chopped (optional)

To make:

Cook and drain the cauliflower until tender (microwave or boil — both work).
Whisk together mayo, vinegar, mustard, and spices until smooth.
Stir in cauliflower, onion, celery, and eggs.
Optional: Top with extra paprika or fresh parsley.

✨ I always double the recipe because it disappears FAST!

Let me know if you try it — I’d love to hear what you think!
(adapted from )

07/01/2025

July 1st Check-In: 55 and Stronger Than Ever 💪🌞

It’s officially halftime in 2025, and I’ve been reflecting on how far I’ve come this year with my own personal health goals..

I have always been healthy and active. But at 55, I’m leaner, stronger, and in better shape than I was at 25 — and I say that with pride, not perfection.

The last decade has been hard...

👉 Middle age (and all the stuff that comes along with it)
👉 COVID
👉 A serious injury
👉 Shifting from a walking to driving lifestyle
👉 Mothering 24/7

And even as a health coach—knowing what I know, eating clean, and doing “all the right things”—I’ve had to learn what works for me now, not what worked 10 years ago. Our bodies change. Our lives shift. And so do our needs.

But I made a decision: nothing is going to hold me back.

I’ve built a healthy lifestyle that fits real life—not perfection. It's about consistency and discipline and self respect. It's not always easy. I'm still a work in progress, but it’s working--and so worth it!

✨ More energy
✨ More strength
✨More toned
✨ More confidence and feeling great in my clothes

If you’re feeling stuck, frustrated, or like your old strategies just aren’t cutting it anymore—this is your sign.

The second half of 2025 can be your strongest yet.
✨ Start small. Stay consistent.
✨ And if you’re ready for support, guidance, and a plan that meets you where you are now —
👉 Message me. Let’s do it together.

06/24/2025

🔥 Tuesday Health Tip 🔥
OMG it's HOT outside — but if you’re in perimenopause or menopause, you might be wondering if it’s the weather… or just another hot flash. 😅

Either way, your body’s working overtime to keep you cool — so help it out!
☀Stay in AC if you can
☀Wear breathable fabrics
☀Eat lighter, hydrating foods (watermelon, cucumber, leafy greens)
☀ Avoid too much caffeine or alcohol — they can make it worse
☀And yes… stay hydrated (I said it yesterday, I’ll say it again 😉)

Stay cool out there!

05/27/2025

Tuesday Health Tip 🥗💪 Feeling off after a long weekend or travel?
I am sluggish today after swaying from my normal eating, exercise and sleep schedules. If you are feeling the same, don’t overthink it —to get back on track just start with one simple reset: Add a big dose of greens today.

Spinach in your eggs, a handful of kale in your smoothie, or a big chopped salad for dinner. 🌿💚

Adding greens will help with your digestion, energy, and cravings.
Small shifts = real results.

05/26/2025

Happy Memorial Day! 🇺🇸
Whether you're spending the day with loved ones, firing up the grill, or hitting the sales, let’s not forget the true meaning behind this holiday.

Take a moment to honor and remember the brave Americans who have served, sacrificed, and those who continue to serve our country with courage and dedication.

We are forever grateful. ❤️🤍💙🇺🇸🇺🇸🇺🇸

05/24/2025

☀️ Memorial Day weekend is here—hopefully no rain! 🇺🇸
BBQs, parties, and maybe a little indulgence?

Here are 5 quick tips to enjoy the holiday without the guilt:
🇺🇸 Move your body first thing
🇺🇸 Bring a healthy dish
🇺🇸 Don’t show up starving
🇺🇸 Make simple food swaps
🇺🇸 Watch those sugary condiments

And don’t forget—treat yourself to something you love. It’s all about balance! ❤️💙🤍
ny

Wishing you a happy, healthy, and fun Memorial Day weekend!

05/20/2025

Tuesday Health Tip:
If you’re feeling more “blah” than usual, try starting your day with sunlight and protein. A few minutes of morning light plus a protein-rich breakfast can help reset your internal clock, boost energy, and keep you feeling more full and balanced all day.💪🌞

It’s a simple shift that can make a big difference!

05/11/2025

Happy Mother’s Day 💕
Feeling nostalgic and emotional this Mother's Day as my oldest is leaving for college soon.😥 Throwback photo to the days with two little boys on my lap—when they needed me 24/7 and life revolved around naps, diapers, strollers, the playground and bed time stories. Back then, I thought these days would last forever.
Now it’s a whole new kind of chaos: bigger kids, bigger emotions, cars, college visits ...AND still so much love.💙💙
Just a reminder, no matter what stage of motherhood you’re in: You can’t drink from an empty cup.
Motherhood is beautiful, complicated, and deeply rewarding—but it’s also the hardest job in the world.
Taking care of you matters too.
What are you doing for yourself today? (And yes, doing absolutely nothing counts. 😉)

05/10/2025

Sugar evil and is hiding in slmost everything…

https://www.facebook.com/share/15CN23kiNQ/?mibextid=wwXIfr

Excessive consumption of sugar can increase the risk of health problems. Here's what that looks like in the body.

05/06/2025

Tuesday Health Tip: I know you’ve heard it before… but you really are what you eat.

What you put on your plate shows up in your energy, focus, mood, sleep, skin, digestion—and yes, your scale and waistline too.
Whole, real, nutrient-dense foods fuel your body to thrive. Sugar and processed junk? That just keeps you running on empty and facing endless cravings and weight gain (plus so much more negative impact on your health.

Small changes matter. Start with one real food swap today!