March Into Mindfulness

Give me 31 days and I’ll show you a happier, more mindful life


I’m sure you can agree we humans are less and less connected… disconnected more now than ever.

For a highly social species that relies on others, this is horrible. I declare March as a month for Mindfulness, and I challenge you to March Into Mindfulness! 😊

Tomorrow, I’m teaching one of my favorite classes, Mindfulness 101. The story behind this class is amusing, but I’ll save that for when you take the class—just know I it’s not something I thought I was qualified to do, despite years of teaching about sensory awareness, mindful eating, the importance of mindset, so on.

Hey, we all need someone to point out our blind spots, right!? We all have shit to work on…

In honor of that class, I wanted to share 5 insights not covered. In conversations with friends and other business owners lately, there’s a common theme appearing… we’re less and less connected than ever—meaning less aware and mindful of each other.

2 disclaimers:

  1. Be gentle with yourself, if any of these sound familiar. We’re all beautiful BEings that need help in improving ourselves. It’s why we take classes, read books, and hire therapists, coaches or mentors.
  2. These aren’t “pet peeves,” though it may appear that way. They are observations others shared with me. I pass along potential solutions so we can improve our lives and the world.

As you read this, consider if you have anything to add to these. If so, send them over or comment below—we have different ideas about how to make the world a better place. I’d love to share your thoughts!

Most important, you don’t have to be a Tibetan monk to experience the benefits of mindfulness. These are 5 basic practices that improve your connections with others in ways you may not have considered.

What Would Happen if You Knew Nuances Around Nutrition?

Before I dive into some tips to help you navigate your health journey in January, here are some startling facts. Read to the end, consider the tips for success, and let’s change the overall success rate to a higher number!

New Year’s Resolution Facts1, 2 :

  1. 83% of us never even set goals, yet
  2. People with goals are 10x more likely to achieve them
  3. Of the 17% who set goals, most set unrealistic goals or don’t have a plan on how to achieve them (which is why I teach my clients how to set small, manageable, realistic goals that are what’s called Optimal Goals… not too easy, not too difficult… because that matters!)
  4. Only 55% of the 17% mentioned above keep their pledge after one month; we’re down to 43% after three months (the math is getting harder, isn’t it!? Just know the goal-setting group is getting smaller and smaller.) In fact…
  5. Only 8-9% of those who set goals accomplish them by year-end. Here’s how you can help bring that to 10% or higher…

3 of the keys to their success?

I’m Going Back to School!

For the next year, I’ll be knee-deep in research, biology, and nutrition at a deeper, functional level. Though I’ve studied nutrition for 2+ decades, I now get to read the research papers IN all of the books I’ve read, and guarantee the information is accurate. <hard swallow> We’ll see if I have to retract any of my past/present teachings! 🤣


There’s no longer a middle wo/man to distort the information I pass along to you. I already have access to specific fat loss tools to coach you at a deeper level! I’ll have new skills to help you through specific behaviors, skills, habits, etc. that keep you stuck (in whatever way you’re stuck… it’s not always about nutrition, is it!?).


So, please bear with me if I miss a week here and there with these newsletters. I am still coaching 1-on-1 (at a discounted intro rate until January 1!), and will offer group coaching soon. I’m still teaching via the beautiful partners I have, and plan on launching the 8-week S.O.S. of Nourishment Group Coaching in a few months. I still offer private meals for folks on Long Island, and am getting coached on writing professionally.


While it seems like a lot, I manage my time well (and teach you to do the same in Transformation 101!). I also know when to take a step back from something that no longer serves me. But this certification is important—it will serve all of you so much. As I go along, I’ll share the journey and of course, what I’m learning.

The Truth of the Dangerous Legume and Bean

For thousands of years, cultures everywhere have enjoyed beans. When they emigrated to the U.S., they brought bean recipes with them: Hoppin’ John, Cuban black beans, red beans and rice, kidney & lentil dal, so on.

Bean crops, especially chickpeas/garbanzo beans, heal the soil by putting nitrogen back in it. They’re often called “nitrogen fixers” in the permaculture community.

Yet suddenly, according to many fad DIEts and doctors, beans are dangerous. They contain lectins that harm your gut, lead to leaky gut, and upset your stomach. They also contain oligosaccharides—sugars that cause digestive issues. Never mind that they’re high in carbs, leading to weight gain.

This is simply not 100% true, though I understand the confusion around beans. Let’s look at the truth behind the previous claims:

  • They do increase flatulence in most people—they’re high in fiber, which many in the SAD lifestyle aren’t used to having. And even when you are used to the fiber, gas may occur. I don’t believe gas is a sign of serious health trouble—animals fart.There’s a lot of money in inducing fear, even if it’s targeted towards a normal body function.


  • Reduce or remove lectins by soaking, rinsing, and pressure cooking your beans. I don’t subscribe to the aquafaba trend, by the way. Rinse that stuff off your beans, and don’t worry about whatever “it replaces” in your diet.Have the spritz of oil… make meringue out of ethically sourced eggs.


  • Oligosaccharides cause digestive issues in a small fraction of the population. But they also feed gut bacteria, so you need them for a healthy digestive system.Removing food after food only increases food issues—it doesn’t remove them.


  • Beans are high in protein and fiber, which slows their digestion, keeps you full longer, and moves food out of your colon.No one, and I mean NO ONE has died of an illness because they ate too many lentils and sweet potatoes.

In my upcoming Transformation 101 class, I mention something worth repeating:

“… it is popular to isolate and sell functional components of foods as dietary supplements and many supplements are marketed for their ‘antioxidant’ properties. However, functional ingredients may not produce the same effects when delivered outside a whole food matrix.”

So let’s look at the truth behind the stories around beans, and how to purchase, cook, and enjoy them with the most nutrition possible…

The REAL Plant Paradox

The #1 Mistake Healthy People Make When Trying Plant-Based Meals


You need to eat MORE whole-food, low-fat, plant-based food to fuel your body, brain, and hormones properly. The old strategy of “eat less, move more” is a broken model. We can’t apply the same DIETing mindset to this way of eating and expect success.

Always hungry? Snacking? Gaining weight though eating less and less? You may not be eating enough…

Just remember these basic guidelines:

  1. Lots of veggies! Don’t shame any of them because they’re “high in carbs, lectins, phytates,” or whatever the latest trend is. Yes, focus first on greens and cruciferous veggies like cabbages, broccoli, cauliflower, Brussels, kale, so on… then add more yummy veggies.
  2. Cycle carbs and protein throughout the day, so you’re creating hormonal balance. You need carbs. They’re not the evil food group some want you to believe. When you feed rats hundreds of times the amount of grains we eat, never do human studies, and claim carbs and beans are dangerous, you’re giving people faulty and dangerous data. The real plant paradox is how many you can eat and still lose weight!
  3. Make sure you’re eating protein at each meal. Despite what most fitness experts and doctors tell you, beans ARE NOT a carb—they’re a whole-food source of protein. And you need protein for too many reasons for me to cover here. Eat beans and soy… they make you fit and strong.
  4. No snacking… this is crucial, my friend. I can’t possibly explain the reasons snacking is so counter-productive, but I cover it in my book and course, Transformation 101.


Here’s the link for the LG Plate… the download explains the correct portions, based on 2decades of plant-based nutrition, cooking private and public meals, and medical research.


Try it for a week and see how you feel. You can see it in action here:

Cold, Hard Truth (With Love)

The worst part about most fad DIEts is that the food is boring, confusing, costly, and you have ZERO interest in it. Ya almost WANNA to get off the DIEt, because the food isn’t appealing.

And maybe you don’t even know you have the wrong information—how do you google what you don’t know to google? How do you solve a problem you don’t even know you have?

I’ll help you with that over the next few months, if you’re willing… I give you the tools I’d need to start all over again, when I was 24, morbidly obese, suffering from multiple health issues.

I don’t want any of this for you, your friends, or family. Have you ever lost a loved one to diseases, all because they wouldn’t change their lifestyle? Have doctors handed you a diagnosis you want to reverse, and don’t know where to start? Are you, a friend, or family just curious about the hype behind the “plant-based food trend?”

If you or anyone you know wants to:

  • make better food choices
  • spend less on food, so there’s more for other fun or retirement
  • make some basic plant-based dishes, using plant-based protein foods you may not be familiar with yet
  • create a few sample menus
  • adjust meals to your personal tastes, offering substitutions you and your family will love
  • discover how to eat MORE, so you lose weight and get the nutrients your body needs for optimal health
  • eat without counting points, macros, or calories

I’m here to help. But I’m not for everyone.


I work with people who need to lose 10+ pounds and will give a plant-based lifestyle a chance. (Plant-based means no meat of any kind… we discuss dairy and eggs during our initial call.) The people I work with usually have one or more health concerns, often controlled by medication(s). And they usually have a respect and love for Nature, even if it’s just caring for house plants.

If you’re ready to create a new life and don’t know where to start, let’s talk. And if you’re not ready, please pass this along to anyone you know who may BE ready to make a change. You may save a life or two…

Eat Pizza, Mashed Potatoes, Fries, and Still Lose Weight…

“What’d you do to lose all that weight?”


It’s no mystery, I can tell you that. I eat plant-based, and 3 meals a day. I don’t eat after 6:30 and no snacking.

I eat very little white flour, barely eat processed foods. We don’t have dairy in the house; we make our own almond milk. I eat eggs; I usually have 3 for breakfast. I eat a salad with protein for lunch, then a normal sized dinner.

I go for regular walks and weigh myself every day. It’s all basic, common knowledge. It’s not a DIEt, this is a lifestyle. I don’t DIEt; I changed HOW I eat. I’m no longer that guy who weighed 80 pounds more… THIS is who I’ve always been.

Whenever I say I don’t eat past 6:30, that’s the biggest argument people push back on, right after cheese.

Anyone that’s diabetic needs to understand HOW to check their blood. If you don’t have a baseline, you never know what’s messing up your sugars.

“You’re not still losing more weight, are you? You’re totally fine!”

I have another 15-20 to lose, yes, but thank you. That’s very nice of you! We’ve normalized being 20 pounds overweight.

Here’s what people commonly hear in that conversation and his responses:

  • I eat very little white flour = “I’ll go to the pizza place and ask for gluten-free flour. Quitting white or wheat flour is harder than quitting cigarettes! Everyone uses it—it’s in everything!”
  • I weigh myself every day = “my doctor said to throw out my scale because it’s meaningless.”He responded: That’s mistake number one. While it’s not the only number to look at and yes, scales have error points (like not measuring fat vs. muscle, retained water, etc.), it’s certainly NOT meaningless.
  • I don’t eat after 6:30 and no snacking = “oh yeah, that’s too hard for me. I eat late and end up going to bed right after. I can’t do that.” Neither could I, until I changed my schedule and made health a priority, based on my identity.
  • We don’t have dairy in the house = “I could never give up dairy.” I tell them it’s one of the first things you need to look at. It’s not that you can’t ever have it again, you just can’t have it in the house unless you want to eat it all the time. I could live off bread, butter, and cheese. I choose not to.

Friend, there are so many stories to unpack, along with nuances.

Know Thy Numbers

I wrote about these myths in my book and course, Transformation 101… this is a follow-up conversation, based on recent research into aging and exercise. As I looked at information from physicians, fitness experts, and other nutrition experts in both the plant-based and animal-based realms, some facts are clear…

  1. We need about .36 grams of protein per pound, according to the RDA (remember, the RDA isn’t optimal—optimal is about .50 grams per pound)
    1. A 190-pound male needs 70 grams per day, split into 3 meals
    2. A 123-pound female needs 45 grams per day, split into 3 meals
    3. It’s important to get clean protein at each meal (which is not chicken or fish, tho most claim it is… the chemicals, heavy metals, fat, hormones, and antibiotics in these food sources are anything but clean. We’re talking veggies, grains, and beans.)
    4. Your protein levels should match your GOAL weight, not your CURRENT weight. If you don’t know what your current weight should be, reference my article from 2 weeks ago, where I shared BMI levels… it’s important to be realistic with your health, rather than settle for a comfortable number that feels attainable
  2. For endurance trainers, it’s .54 grams per pound
    1. A 190-pound male needs 104 grams per day, split into 3 meals
    2. A 123-pound female needs 66 grams per day, split into 3 meals
  3. For strength trainers, it’s .63 grams per pound
    1. A 190-pound male needs 120 grams per day, split into 3 meals
    2. A 123-pound female needs 77 grams per day, split into 3 meals

I decided to test where my numbers fell in all of this… my blood work always comes back in a healthy range, but I’m also active at work and recently got interested in strength-training/exercise for peri- and menopausal women. (After all, most of the people I work with are in that age bracket.) Before I embark on a new exercise program, I want to make sure my nutrition is adequate for building muscle and strengthening bones.

I’ve followed a plant-based diet since May 1993, which is 29 years as of 2022. I’ve never worried about complete proteins or given much thought to protein, because I eat multiple servings of beans, grains, and veggies at almost every meal. That’s why people often nickname me “beans-n-greens.”

For 3 days, I painfully tracked my food… if you’ve been with me for a while, attended some of my nutritional classes, or understand the concept of my LG Plate™, you know how much I hate counting food groups/macros. I created the LG Plate to AVOID counting and focus on more important things, like mindset mastery, improving skills, or gaining financial freedom.

What I found was slightly shocking, but not in the way you may expect.

Diseases of Affluence = DOA

Diseases of Affluence (DOA) run rampant in our culture, yet we’re more and more confused about what to eat. 76% of Americans are overweight or obese; 36% of those are obese. When you go out today, consider 3 of the 4 people you see are overweight and nearly half of the people are obese.

My job is to help you be the minority… as you age, being toned and slim isn’t about vanity metrics. We need our health for survival. I call these diseases DOA because your diet kills or heals you—the plate of oily pasta, burgers and fried potatoes, chips and dip, or fried fish are Dead on Arrival. The second we eat them, our entire physiology changes, right down to the lil’ bugs in our intestinal tract.

Not Interested in Losing Weight?

Not everyone is looking to get fit or lose weight.

Some people just want recipes, cooking tips, or mindfulness tips. Some folks just have that “crazy” dream of enjoying their retirement… and I want you to enjoy your retirement, full of zest and energy, not in pain or bored.

The old paradigm of retirement is a dangerous myth—lounging around all day, seeing the grandkids and friends more, doing all those things we’ve had on a list for decades…

That’s rarely what happens, which we see when we talk to older, retired generations. There’s not a lot of structure in their day, they’re on fixed income, and we’re less active and our health declines. All because they sold us a lie about “the golden years.” It’s a theory created and fostered by a generation that is in their final stages of life.

Humans need to keep going until the day we die or suffer health consequences. That’s not just a theory from my observations and conversations, though I’ve watched it too many times to count. I’m talking hormonally and biologically… our health depends on how much fulfillment we have. Men especially need to keep going after their retirement because of the change in their testosterone and estrogen levels. Risk taking = higher testosterone, a trait of younger men. Whether it’s hunting for your tribe or starting a new business, taking safe risks is essential to a man staying healthy and alert.

It makes me wonder if the theory about men dying 7 years earlier than women is only because they step into a sedentary retirement, unlike women, who often find endless projects to complete. This pattern is because of a shift in hormones in the sexes, but isn’t ideal for men…

Anyway, I’ve got you, friend!

Next Friday, I’m opening the doors to a brand-new, group coaching program YOU’LL help design. As a founding member, you’ll have access to the program as it evolves, grows, and gets bigger… and you’ll pay only the initial group coaching investment.

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