S.O.S. – S.I.M.P.L.E. Living

Secrets of Successful (S.O.S.) Nourishment… because now more than ever before, we need REAL help to achieve optimal health.

But it shouldn’t be difficult, either. That’s why I created my SIMPLE framework, so you focus on a holistic lifestyle that doesn’t break your wallet…

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?

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…

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.

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.

The Language of Love

For the audio / video version of this post, click here

Herbs Are the Leaves, Stems & Flowers of Aromatic Plants

Basil, bay leaf, chives, cilantro, dill, oregano, rosemary, sage, tarragon, and thyme are examples of common herbs. Because of their delicate nature, they last about 1-3 years if purchased dried. You can freeze them to keep freshness if you have an urge to take up precious banana-freezer space!

Spices Are the Seeds, Bark, Roots, Buds, or Berries

Capers, chillies, cayenne, cinnamon, cloves, coriander, cumin, ginger, mustard, nutmeg, peppercorns, saffron, and turmeric are a few examples of cooking spices. They last longer than herbs, as they’re the heartier parts of the plant. Spices last about 2-3 years as a powder or 3-4 years as seeds. Ideally, grind spices as you needed for the most robust flavor.

High-Level Eating… the Truth About Fat

For the audio / video version of this post, click here

I have good news for you! If the Keto DIEt sounds too difficult for you, I have an easier, truly natural lifestyle (not DIEt) that helps you lose weight PERMANENTLY and reduce or eliminate medication. 

After all, that’s my thing: simple lifestyle changes that get you healthy, without breaking the bank or falling for dangerous trends. We all want a quick fix, but some of these DIEts create lifelong issues years later. It’s not magic that gets you lean, strong, and healthy blood work. You’re the magic pill!


I know most of you from teaching nutrition or cooking. You may remember I asked you WHY you joined the class or what you wanted to gain out of it. The common themes:

  • I want to lose weight;
  • I want to make better food choices or say no to “bad” food choices;
  • I want to heal;
  • I don’t trust western medicine as much as I used to;
  • Looking for versatile, well-rounded recipes;
  • Want to be with like-minded people;
  • Have IBS, food intolerances, or some variation of a digestive issue (which has been a passion of mine since working for a hospital GI Dr. in 2003-05!);
  • Hypoglycemia;
  • I want to be excited about cooking (or at least enjoy it enough to do it!);
  • Need options for gluten-free, diabetic, diary-free;
  • Hypothyroidism, pre-diabetic, hypertension, high cholesterol;
  • Need healthy options for FOOD AS MEDICINE;
  • Control blood sugar with low GI foods.

Notice the common theme? Using food as medicine. When you look deeper, though, a lot of this is just confusion around food trends.

The Environment for Success

For the audio / video version of this post, click here

See the difference your Identity creates? So, what Identity are you living into each day? Which Identity creates your beliefs, skills, behaviors, and environment? Let’s give a common example I encounter regularly:


  • If you’re Type II diabetic, you probably believe it’s because your parents had it. You may also believe the hype you hear about diet and exercises for diabetics. You may believe you’re destined to be on medication or insulin (beliefs)
  • You may not make the time to research the other side of the diabetic condition, which advises you fruits and carbs aren’t the issue, but fat and animal protein actually are. You won’t make time to gain skills for cooking or research, because everywhere you look, the same story persists… watch carbs and sugars (skills)
  • You probably have the same behaviors or habits your family had because that’s where most of our stories originate. “I was raised on meat and potatoes and bacon makes everything better!” (behaviors/habits)
  • Your environment will reflect all of this, in whatever way your story plays out—for many, it’s having low carb veggies in the house, focusing on “clean protein,” and substituting sugar with toxic fake sweeteners. You may not have basic weights for lifting, bands for stretching, or good shoes for walking (environment)


I’m here to help you create an environment for lasting success, with habits guaranteed to help you lose fat, lower blood pressure and glucose, and reverse most chronic diseases. Here’s a handout that sets up your kitchen for success… this is how a Lively Gardener shops for food and stocks their fridge, freezer, and pantry.

Willpower is a Lie

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So many times, we hear the lie that you just need willpower and you’ll lose weight or conquer whatever it is you want in life.

Lol, I wish that were true, but if so, we’d all have what you wanted instantly, right?

Or, it’s the theory of “just create healthy habits for success!”

Well, that’s not the complete picture, either.

Most experts tell you a habit’s created in 21 or 30 days… but it’s actually 67 for most of us. You’re not at fault for breaking that habit or not forming it properly. You’ve been told a half-truth, which sets you up for failure, time and time again.

Your brain, frankly, often works against you. Your subconscious makes 95% of your decisions before you consciously decide. Read that again—before you decide to eat x, y, z or do x, y, z, your subconscious mind decided.

Sadly, that means you’re not really in control, doesn’t it?

It’s no wonder so many of us “fall off the wagon,” “can’t break that habit,” so on. We do it all backwards because that’s what everyone tells us to do.

To have what you want, you do these things, so you can be <insert your dream>.

We know how that broken model’s working out for us… 80% obesity rate, 1 in 3 somewhere on a diabetic scale, heart disease skyrocketing, increasing depression rates, and feeling a lack of purpose.

Who you think you are is the key. Who are you BEING? What are you DOing to get there, so you can have the things you need?

How to Save on Groceries (without Sacrificing Your Health)

This article is for those of us concerned with health AND wealth.


Last month, a conversation started with a friend, when my newsletter advised we spend an average of $75 for groceries weekly. Given our inflation (and it’s here to stay, folks, probably increasing more before 2022 is over), you’ll want to know where you can save money without sacrificing your health.


The conversation with my friend also led to my take on the organic industry. I want you to understand both sides of the argument, so you can make educated decisions for yourself, your family, AND your future.


Side note: For those not in my region of Long Island, NY, Wild by Nature is a local health food store owned by King Kullen. It’s a smaller version of Whole Foods, but a little larger than the ma-n-pa varieties found in many towns.


“I shopped at whole foods last week with my husband—our grocery bill came to $280.00!!


I know they are more over-priced—how do you keep it down to $75.00!? Are you buying all organic?” 


That’s why they call it Whole Paycheck, darling! It’s also why I balance Wild by Nature with other stores, because it’s just too pricey in those stores, for sound reasons (buying power, blah blah). No, we don’t buy 100% organic, for too many reasons to write about (I explain it more in my Edible Holistic 101 class, though). Here are a few major talking points that keep our bill down so low:

How Outdated DIEtary Trends Kill Us

For the audio / video version of this post, click here

Here’s something I’ve never shared before, to explain this further—my father died of a sudden heart attack at 47, as you know. (I’m now 4 months older than he was, which is surreal…)

What you don’t know is the secondary cause of his heart attack… “DT tremors”. He was again going cold turkey, giving up drinking in an instant. He did this throughout my childhood and young adulthood—each time, putting his body under more and more stress. He’d then pick the bottle and cans when he fell off the wagon, and repeat the detox process every few years.

There’s only so much your body can take when you push and pull it—his heart couldn’t take another round of detox, so he collapsed in the shower and died before the ambulance arrived. He didn’t understand how to kick the habit or how his brain worked, so he did the best he could to fight his addiction.

This shouldn’t be your story, but so many crash DIEts cause a similar outcome. I want you to understand how your brain works, so you can stop whatever your “poison” is and replace it with a healthy habit you love. I want you to stop putting extra stress and pressure on your organs, so they can operate into your 70s, 80s, and 90s, fully functioning, keeping you alert and full of passion. So I’ll discuss habits, skills, identity and so on over the next couple of weeks.

It doesn’t matter that my father’s poison was alcohol… substitute alcohol for a high-fat, lower fiber diet; excessive amounts of meat and dairy; a sugar addiction; or just eating endless supplies of ultra-processed foods. All poisons have the same effect on your body. They just result in different ailments for you than they did for him.

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