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Holistic in a Heartbeat

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United States
Rochester, NY
Holistic in a Heartbeat

Helping you heal your body with whole food plant based nutrition and a holistic approach.

Through coaching, I support you in reducing stress, boosting energy, and preventing or reversing chronic disease- so you can feel like yourself again.

08/30/2025

Join me for the Lift Project! Starts Thursday 9/11. We meet for 1 hour a week over 10 weeks. Reduce your stress and Lift your mood.

Join us (via Zoom) on an uplifting 10-week journey to improve your mood and overall well-being using the latest science-backed insights.

08/28/2025

Resistance exercise is key to good bone health! A weighted vest is a great option.

08/26/2025

Homemade salsa with fresh ingredients from the farm market! Tomato, onion, corn, red bell pepper, lime juice, minced garlic, a little cumin, and a little salt. Can't beat the flavor of fresh veggies!

08/23/2025

Fresh okra from the garden! How do you like your okra? I love mine sauteed with minced garlic!

Did you know that okra is actually classified as a fruit?! Okra is packed with fiber and rich in vitamin c, vitamin k, folate, magnesium, and calcium.

08/21/2025

I am now a National Board-Certified Health and Wellness Coach!

08/14/2025

Where do you get your protein?
This is one of the questions I most often hear and people frequently worry about when switching to a whole food plant-based diet. The simple answer is that as long as you're eating enough calories and eating the right foods (whole foods, not processed) then you will get enough protein.

Here are some great videos to help answer this question:
Where do you get your protein? Neal Barnard, MD:
https://www.youtube.com/watch?v=r_mfPEKkJTY
Does Increasing protein intake slow age-related muscle mass loss? Dr. Greger:
https://www.youtube.com/watch?v=UKLkHbDy8rc

https://www.youtube.com/watch?v=rB3yCSjTyjc

Purchase PLANTSTRONG now - https://amzn.to/3o7mnFPIn the full episode (https://apple.co/3rmZmAE), Jess and Mason sit down with Rip Esselstyn, a former firefi...

08/13/2025

A healthy dessert on these hot days! I made pina colada ice cream. Guilt free and delicious.

Rough amounts:
1 cup cashews soaked or boiled to soften
2 cups almond milk coconut milk blend (I used almond breeze unsweetened) - this is a lot less fat than a full coconut milk
Blend cashews and milk together until smooth
In a food processor add blended cashews and milk, juice of 1 lime, 1 tsp vanilla extract, 1/4-1/2 cup maple syrup, 1/2 bag frozen pineapple (4-6 cups)
Blend until smooth and thick
Add to a loaf pan and freeze for 1-2 hours
Enjoy!

Once frozen thoroughly it gets very hard and is easier to take it out 30 minutes to 1 hour prior to eating.

08/12/2025

I was feeling creative and made a broccoli salad with onion, chopped almonds, edamame, tempeh bacon mixed with a sauce of peanut butter, soy sauce, rice vinegar, and maple syrup. A protein packed delicious meal. Eating healthy doesn't have to be boring! This is a great dish to bring to picnics!

08/09/2025

Looking for a healthy, refreshing drink? Try adding some flavored balsamic vinegar to sparkling water! Had a ton of fun at sampling the different flavors. My favorite was the strawberry and it is amazing mixed in water! Did you know that aged balsamic vinegar is actually fermented, providing some great health benefits!

08/07/2025

Peanut butter powder!
Peanut butter powder is a dehydrated form of peanut butter made by roasting peanuts, pressing them to remove most of the oil and fat, and grinding them into a fine powder. But, you have to be careful when purchasing as they are not all healthy! Most will have added salt and sugar. One without added salt and sugar is PB2 pure. I use it in my smoothies and in baking for that peanut butter flavor.

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Rochester, NY

Telephone

+15857389646

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My Journey

Everything I teach is something that I personally do for myself or have tried. My passion is in sharing what I have learned with others. This is because something as simple as changing my diet has changed my entire life. This is my journey. I was a skeptic, but took a 2 week challenge to go vegan. I went in with the mindset that after 2 weeks, I would say this diet is just another fad. After 2 weeks of no meat, dairy, or any animal product whatsoever I felt so amazing that I never went back. What did it do for me? After having my gallbladder removed I struggled with digestion issues and acute pancreatitis. My stomach became distended with even a small amount of food. Not only was it uncomfortable, but I looked about 6 months pregnant. After going vegan I had no digestion issue and no more pain. I spent 1 year in pain and was sent to 5 specialists with numerous tests done to be told they couldn’t figure out what was wrong. But here a diet seemed to fix it. I’ve also struggled with my weight my entire life. The first 2 weeks I lost 8lbs. In the next year I lost over 40lbs! I now have a good relationship with food because I can eat as much as I want and not fluctuate more than 5lbs. because I’m eating all the right foods. It’s such a freeing feeling. I struggled with depression and anxiety. Changing my diet has taken away the brain fog. My mind feels clear and I have peace. These are all the wonderful physical changes that this diet has done for me, but it’s so much more than that. In eating nourishing, living foods I have found a deeper connection to this planet and all living creatures and a deeper spiritual connection within myself. It has been a long wonderful journey of growth. I started by going vegan and now am primarily wholefood plant based. Eating all natural, highly nourishing foods. Everyone has their own journey. I would love to be a part of yours.