Quick question for you: How did you sleep last night? Did you wake up feeling refreshed and ready to go?

If that’s something you struggle with – and even if it isn’t – I’ve got a tip for you in this blog.

This month I’m talking a lot about the power of being mindful – of being truly PRESENT – in your day-to-day life.

This can play a big role in your motivation levels, your day-to-day choices, your results – and also in your overall wellness and fitness!

And, you guessed it … even with how well you are sleeping at night.

This is a big issue for many people. According to the CDC, 70 million Americans have problems sleeping from time to time.

Interestingly … something called MINDFULNESS MEDITATION is a tool to think about adding to your fitness and wellness toolbox.

Mindfulness meditation has been shown to cut the wake time of people suffering from insomnia by up to 50%!

So how do you do it?

It can be as simple as sitting quietly for 5-10 minutes, focusing on your breath, or using an app like Headspace or Calm.

I’ve also included some breathing exercises and how-tos in my latest ebook, The Mindfulness Workbook. You can get your copy of the workbook right now as my gift to you by going over to my Facebook page and leaving a comment.

I know I talk about sleep a lot, but that’s because it has such a big effect on your quality of life.

Not getting enough sleep can affect your mood, appetite, focus, productivity, performance, general health, workout recovery, and even your waistline.

It’s all connected. How you sleep can affect your food choices, which can affect your mood and energy, which can affect your workouts, which can affect your stress level, and on and on!

If you have problems sleeping, ask your healthcare provider about it, but consider experimenting with mindfulness meditation.

I focus on simple strategies to help you lose weight for good. You’ll feel better, move better and look better without having to eat less and exercise more.

If you’re ready to take the next step towards reaching your weight loss goal, schedule a Weight Loss Breakthrough Call and let’s talk!

One word – ok, two words smooshed together – sums up this recipe:


Between the Greek yogurt, matcha, walnuts, and berries, this parfait recipe delivers serious protein, antioxidants, and healthy fats that will keep you feeling satisfied for hours.

You can eat this as a meal or divide it in half for a quick snack.


Green Tea Yogurt Parfait with Berries

(Makes 1 meal-sized portion or 2 snacks)

  • 1 cup 1% or 2% Greek yogurt
  • 2 tsp green tea matcha powder
  • 1 tsp pure vanilla extract
  • ½ cup berries (blueberries, raspberries, strawberries, etc.)
  • 2 Tbsp chopped walnuts

In a bowl, stir together the yogurt, matcha, and vanilla.

In a serving dish or glass, layer half of the yogurt and top with half the berries and walnuts.

Repeat the layers with more of the yogurt mixture, berries, and nuts.


Love Carbs A Little Too Much?


Hi!  I’m Debbie, a nutritionist who lost 80 pounds and went from a size 22 to a size 12. 


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