Health and Wellness

Spring Run Coaching Program starts April 1st!

If you’re motivated to run your first 5k this summer or just want to bring your running to the next level, my 12-Week Private Run Coaching Program can get you there with a smile on your face. So if you’re ready to get fit, work towards a goal and have some fun along the way…this is the program for you!

The fun begins Monday, April 1, 2019. Click here for more details.

Let’s get running!

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Are you melting? I’m melting.  We’re gonna need some serious hydration Blue Birchers and this DIY Watermelon Coconut Sport Drink is just the thing.  Although coconut water has been all the rage as a sports drink replacement, it doesn’t really live up to alll the electrolyte hype. Buttttt….add watermelon for additional potassium along with lots of other good stuff, and a smidge of salt for sodium, and you have yourself a hydrating drink that hits all the marks for a recovery drink…and here’s the best part…It. Is. Delish.  BB Tip: Up the refreshing part by freezing your coconut water in ice cube trays first, then blend it all together for a slushie you can feel good about!

1 cup chopped watermelon

1 cup coconut water

Juice from one half of a lime

smidge of salt

Combine all ingredients together in a blender.  Drink immediately and stay coooool!


Recipe courteous of

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Okayyyy…so maybe you won’t die. For reals though Blue Birchers, be wary of health and nutrition advice being sold with big promises but little scientific evidence behind it. If it sounds too good to be true, eliminates food groups, has strict rules for when and what to eat…then step away from the Amazon buy-button. If you need help figuring out how to eat healthier and want to learn ways to up your exercise game, seek out a professional in their field. And then you get to curl up by the fire with a good mystery instead!

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Easy-peasy, that’s what we’re looking for in these Blueberry Walnut Coconut Fridge Squares.  Oh, and blueberries….and walnuts…and sure, coconut too.  There’s a teeeensy bit of cooking as you need to warm the almond butter and honey on the stove just to help it meld better with all the other yummy goodness going on here, but after that you just pack ’em into a pan and let them sit in the fridge until you are ready to serve.

Blueberry Walnut Coconut Fridge Squares
12 servings

What you need:

2 cups rolled oats
1/2 cup honey
1/4 cup almond butter (or try 1/2 almond, 1/2 peanut butter)
2 tsp ground flax seed
1/3 cup chopped walnuts (or pecans….yummm)
1/4 cup unsweetened shredded or flaked coconut
1/4 cup dried blueberries
pinch of salt

Now make it happen:

Line a 8×8-inch pan with non-stick foil. Add almond butter and honey to medium saucepan and stir over medium-low heat for 1-2 minutes.  Add in oats, flax seed, walnuts, coconut, salt and cook on low stirring continuously for about 3-4 minutes. Remove mixture from heat and add dried blueberries. Press mixture firmly into pan. Cover and refrigerate for 3+ hours until firm. Cut using sharp knife into 12 squares and enjoy. Store remainder in fridge for next snack time!

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No joke, check it out below!

I was invited to film a segment for our local Health and Wellness cable television show, PCN Life, and I thought a quick tip on nutrition labels would be perfect! This was very fun and I’m excited to be invited back to film some additional segments when they resume the show in the fall, so keep an eye out for my emails (you’ve signed up…right?) for updates.  Props to PCN Life for the public service they provide!


PCN PACTV Community News PCN Life Health & Wellness Blue Birch Wellness Food Labels Our H&W information continues with how to read food labels from Blue Birc…
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I know Blue Birchers, this is a crazy one.  Ice cream made with…red lentils?  But I just couldn’t look away.  With the warm weather taking hold (90’s here in Boston…wow) thought this was the perfect time to post this recipe from Kitchen Vignettes.  One thing to note….no need to use coconut milk unless you want to have that additional flavor layer (I do!), there’s no extra health benefit.  Using whole milk or cream would actually up the protein even more in this creative treat. (And really…bourbon is “optional”…how adorable….)

Serves 4 to 6

1 3/4 cup cooked red lentils (about 1 cup dry red lentils)
1 x 400ml (14 oz.) can of full-fat coconut milk
1/2 cup pure maple syrup (add 2 Tbsp more if you like a sweeter ice cream)
1 tsp vanilla extract
1/3 tsp salt
1/2 cup toasted, chopped walnuts
1 Tbsp bourbon (optional)

Place 1 cup dry red lentils in a fine mesh sieve and rinse well under cold water. Drain them and place in a small saucepan with 1 1/2 cup of water and bring to a simmer on medium-low heat. Cook covered, for about 25 minutes or until the whole thing turns to a thick purée. Stir often to make sure it’s not burning on the bottom as it cooks and thickens. If the lentils are cooked but still too soupy, leave the lid off so more water evaporates. Once they are fully cooked and very soft and mushy, remove from heat and allow them to cool a little, with the lid off for about 10 minutes. The red lentils should now be almost as thick as mashed potatoes. Measure out 1 3/4 cup of lentil purée for this recipe (you may have a little more than that in the saucepan).

In a food processor, blend the coconut milk, maple syrup, vanilla, salt, and the warm lentils until you have a smooth thick mixture. (Be sure the lentils are still warm – if they are cold, the coconut fat might not melt and emulsify well which will not give you a smooth mixture – if this happens, simply heat all the ingredients for a couple minutes in a saucepan on low heat to help the coconut milk to fully emulsify, then return the mixture to the food processor).

Cool the mixture for an hour in the fridge, then use it in your ice cream maker, according to the manufacturer’s instructions. Halfway through, add the toasted chopped walnuts and bourbon. Enjoy before it’s fully frozen or hardened, when it’s still soft and smooth.

*Original Recipe –  Kitchen Vignetttes

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This is it, this is the summer you’re going to run your first 5k!

If you’re motivated to run your first 5k this summer or just want to bring your running to the next level, my 12-Week Beginner Run Coaching Program can get you there with a smile on your face. Join a group of women just like you that are ready to get fit, work towards a goal and have some fun along the way.

The fun begins Monday, April 24, 2017.  Click here for more details.

Make it happen!

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