Lifestyle Nutrition Coach



By in Ketogenic, Lifestyle Nutrition Coach, Paleo, Restaurant, Transformational Nutrition


I haven’t been around for a while, I’m crushed if you haven’t missed me.  I’m also making a few changes, NOT retractions, to my format.  I want you to feel a more softer approach to “eating” a healthy lifestyle.  This means I will be taking a “whole food” approach to critiquing restaurants which is totally what I was doing(in my mind) to begin with, but it seems people are getting a little annoyed with the dogma that goes along with being Paleo. So! I am now a Lifestyle Nutrition Coach… Lets dig in!

Weather you are following the 21 Day Sugar Detox, the whole 30, Paleo, gluten free or Mediterranean diets, I want you to look at your menu for your #1. meat, #2. vegetable and #3. healthy fat options.  These selections might not be on the menu in one entree, but several small meals or a by making a substitution, and this can all be done without making a spectacle of yourself.  Always check out the menu before hand so you have an idea of your options and even call ahead to see if they have charges for substitution or vegetables that you like.  Healthy fat options come in the form of EVOO, Nuts, Avocado, Grass fed Butter, Coconut oil…that’s about it!

In the Beginning…The bread will cometh…NO Thank you!

The Salads are lovely but please ask questions as I found some foods not identified on the menu in the salads. If nothing else, I just hate to waste food or pick through it when if I had of known, it could easily have been left off.  The Farmers Crop-pile was great!  A mix of raw and cooked veggies BUT it did have corn in it and it came with Parmesan, whaaa… commence the picking.  The Harvest Lox Salad, again great, super clean, but the cheese was mixed in to the Salmon so it couldn’t be picked off.  If you do include dairy and sugar in your diet, You cant go wrong with the Cheese Block & Raw Honey.  I really only mention this because the Zelko’s started the Heights Honey Project and they naturally maintain around 100 hives, none near the restaurant!  They sell and infuse that natural sweetness throughout the menu, that’s pretty cool.  Learn more about the importance of Bee’s and their contribution to sustainable plant and crop growth in the ares they buzz around in.

honey bees

I’m going to say “No” to the sandwiches.  Now, if you are allowing yourself bread then I imagine any of these sandwiches would be a fabulous treat…enjoy the bloated belly the next day:)

Moving right along..Main course!


Ok, I can’t save the best for last!  The ZB Meatloaf is bananas!  Just substitute the Yukon potatoes for a double serving of vegetable and you are set.  The Corned Beef & Cabbage Sprouts were a little less eventful, it was quit bland, but truly one of the cleanest meals on the menu and for that I was very satisfied.  Again, sans the potatoes and enjoy a double heaping of vegetables.  The Fish Tacos are super delish, but be-warned if you think you can just eat the insides and not the tortilla with all that yummy dressing soaked into it, you will be wrong!  My table mate fell victim…claims it was worth all the shame:) Also, the sweet plantains are very greasy, so opt for veggies to substitute.  The Charred Ribeye Block is the most gorgeous thing on the menu, again ask for double the veg and skip the bread.  In addition, be careful when you see soy, sweet soy, agave nectar, polenta, 3 grain salad, and simple grains.  Soy is not something I want in my body no matter how sexy it sounds, and the rest just equate to consuming to much sugar and carbohydrate, which = bloated face and belly the next day.

We had one of the best Pinot Grigio Doppio Cieco.  I always have club soda or San Pellegrino to curb the reaching for the wine.  With that said, easy on the fluids when you are eating, you don’t want to dilute your digestive enzymes.  Wait at least 30 minutes before consuming water after a meal.  There are so many reason that we don’t absorb all the nutrients from the foods we eat so play it safe when consuming fluids around meal times.  Also, chewing slowly aids in digestion in a really big way, as digestive enzymes are in your saliva!



The non-food diet

By in Fitness, Ketogenic, Lifestyle Nutrition Coach, Paleo, Transformational Nutrition

The Non food diet.  5 Reason you can’t lose the weight

As I reflect on all the diets I’ve been on through my 40 plus years…with age does come wisdom, and something has become quite clear to me.  You can put all the right foods in your mouth, but if you expect to see the results you want, you have got to have the other areas in your life in check as well or it is all for not!  I am talking about 1. sleep, 2. stress levels, 3. spirituality, 4. positive talk/motivation  5. water intake.



Sleep: Most of us are unaware that poor sleep quality is linked to weight gain, diabetes, memory loss, depression, and even cancer. The Shawn Stevenson Model.  If I don’t sleep well that can equate to higher numbers on the scale just from foods not metabolizing well and that comes from a resting body.  Your stomach empties into your gut on your left side, so if your tummy ever feels upset or you just want to help the digestion process out a bit, get comfy on your left side.  Plus, tired skin is old looking skin


Stress: Cortisol has been termed the “stress hormone” because excess cortisol is secreted during times of physical or psychological stress, and the normal pattern of cortisol secretion (with levels highest in the early morning and lowest at night) can be altered. This disruption of cortisol secretion may not only promote weight gain, but it can also affect where you put on the weight. Some studies have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. This fat deposition has been referred to as “toxic fat” since abdominal fat deposition is strongly correlated with the development of cardiovascular disease including heart attacks and strokes.


Spirituality: “My name is Adrienne Daly and I pray to God.”  Creating space in my life for space has been life changing.

“ Take up your spiritual arms and move swift into the night, awakening one and all to the magic that is life itself.”  Whoa, that just gets me fired up, what a visual!

Take a few minutes each morning, literally set the timer on your phone so you aren’t stressing on the time you don’t have, and be grateful for the people in your life and the lessons you are learning from the not so great things happening in your life, also.

Appreciate everything life sends your way, whether good or bad and know that “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” ~ Melody Beattie


Positive/Motivational daily words:  I’ve heard it said by many of todays thought leaders that we are a reflection of the top 5 people that we surround ourselves with.  Wow, Ok!  Who are my people and are they moving me forward?!  There was a time in my life where my top 5 were not so desirable and as I say that, I know that I have not always been someone else’s most desirable influence.  I am truly fortunate now that my plus 5 are moving me forward and loving.  But, if you don’t have uplifting, “pro-you” people in your life, create them!  #1 Podcasts.  Podcasts are talk shows on the go.  Whether you are interested in fitness and nutrition to fixing cars, there is a show for you.  It is smart upbeat people talking about and interviewing the experts in what ever interests you.  Just go to   I start my day with podcasts rather than TV or radio and it motivates me to be better and to stay on course…always!  #2 READ!  I do this to prep for meditation and to end my day.  For me, it’s always non-fiction, spiritual or,  “my industry” related reading.  #3 Super Soul Sunday… Oprah!!!  She is one of my favorite thought leaders and her sunday show interviews the rest of the best.


Drink Water!  And I mean drink water!!  I start my day with a warm glass of spring water with lemon.  Warm water because it feels nice in the morning, it cleans the pipes as it moves through me, and it sets the tone for the drinking of water throughout the day.  If you want great skin, shed pounds, have tons of energy and relieve constipation…water!   My skin is better looking and feeling at 45 than it has ever been, and I never get tired of hearing that.  I get a gallon in on most days. If you drink at this level and are eating a clean diet, add a little extra Real salt to your food so your electrolytes don’t get out of whack.  And, for good measure, end your day with a Sleepy-time Tea…it all ties in.