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WTF 14 Day Challenge!

WTF 14 Day ChallengeThe state of the nation is SAD. Literally. The Standard American Diet (SAD) is a major cause of many of the chronic diseases that affect so many people’s lives. Do you know someone that has heart disease, diabetes, obesity, high blood pressure, and/or auto immune diseases? One of the reasons these diseases are on the rise is because people are not getting enough fiber in their diet.

Did you know our gut microbiome is considered our second brain? It’s also referred to as the “forgotten organ”. That’s no bueno since 80% of our immune system is found in our gut microbiome! Why do I bring this up? Because the SAD (processed, sugary, and fatty, fried foods) kills the good bacteria, which then causes food cravings, inflammation, and can lead to chronic disease(s). So what foods are good for our microbiome? FIBER!

Fiber is found in fruits, vegetables, nuts, seeds, brans, whole grains, beans & legumes. If a fruit or vegetable has an edible skin, make sure to eat it because the skin contains a significant amount of fiberlicious deliciousness.

I have partnered with The Healthinista, Marzia Prince, and we have put together a 14 day challenge that focuses on increasing your fiber intake. We are both super passionate about making the world a healthier place, and having fun while we do it, so our WTF 14 Day Challenge is fun and gives you really good guidelines on how to increase your fiber intake. And when you buy the WTF 14 Day Challenge, you also receive our WTF Recipe Book!

The best part of the program? You get not one plant-based health coach, but TWO!! 14 days for $14. We have coached so many people to get off their diets and start a healthy lifestyle. Join the challenge by clicking here! And make sure to join our Facebook group: WTF Where’s the Fiber!

6 Reasons Why YOU Need More Greens in Your Life!

View More: http://ambrosiophotography.pass.us/jacqueheatherheadshotsGreens, greens, glorious greens! The more you eat, the more you want! Unfortunately they are grossly under consumed in the Standard American Diet (SAD). So why should you focus on eating more greens? I will highlight (in no particular order) SIX reasons why you should be eating more glorious greens:

  1. They are good for eye health. Leafy greens like spinach & kale are good sources of essential carotenoids called lutein and zeaxanthin. Carotenoids act as protective shields to the macula and can help prevent eye problems like macular degeneration. There are also studies that suggest greens are protective against cataracts and glaucoma (see reason #2).
  2. Improves circulation. Greens are healthy source of nitrates. A diet rich in plant sources of nitrates can improve cardiovascular health by thinning blood and widening blood vessels, which can decrease the risk for clots and strokes. When you consume nitrates in plants, bacteria in your mouth convert them to nitrites. Nitrites are then absorbed &stored in your cells until they’re turned in to nitric oxide, a compound that’s proven to relax blood vessels and increase blood flow. So not only is this good in terms of heart health, it can also be beneficial around exercise. Leafy greens, beets, cabbage, celery, endive, fennel, leeks, and parsley are great plant sources of nitrates. Nitrates in animal sources do not have the same effect, and can actually be harmful to your health. Processed meats are considered Group One carcinogens (have been shown to cause cancer in humans).
  3. Energy booster. Iron is an essential mineral found in your red blood cells (called hemoglobin) and in your muscle cells (called myoglobin). Iron helps transport oxygen from your blood to the lungs and to other tissues. When you are low in iron, often times it results in lethargy. Iron is abundant in leafy green vegetables. However, the type of iron found in leafy green veggies isn’t easily absorbed, so adding Vitamin C (squeezing the juice of a lemon on your greens) can help absorb the iron.
  4. Good source of fiber. Our gut microbiome is considered our second brain. Fiber feeds our gut microbiome, so we want to eat foods that have fiber. You should strive to eat 25 – 30 grams of fiber/day. When we eat the SAD (processed foods, sugar, refined foods, fast foods) it can decrease our immunity, and may be a contributor to chronic disease. Strive to include a green veggie in every meal. Some examples include kale, bok choy, mustard greens, collard greens, and beet greens.
  5. Weight loss/weight maintenance. Greens are naturally low in calories, and high in health promoting nutrients. So, you can eat unlimited amounts of greens. Just make sure to minimize (or avoid) cooking them in oil, or drenching them in salad dressing. Instead choose the juice of a lemon or salsa as a tasty companion.
  6. Improves immunity. Dark leafy greens are rich in chlorophyll, and chlorophyll is what gives them their green color. Chlorophyll is the chemical that allows sunlight to be transformed into energy. Chlorophyll has been shown to kill harmful bacteria (strep and staph) in the GI tract; it increases the number of red blood cells which increases oxygen utilization throughout the body; and it also reduces the binding of carcinogens to DNA in the liver and other organs. Spinach is a rich source of chlorophyll. Chlorophyll is also found in alfalfa, asparagus, beet greens, bell pepper, broccoli, Brussels sprouts, green cabbage, celery, collard greens, green beans, green olives, green peas, kale, leeks, parsley, romaine lettuce, sea vegetables, swiss chard, and turnip greens.

One of my favorite ways to start my day is with a green smoothie. One of my favorites is the glowing green smoothie, but I also experiment and create my own most days of the week!

If you’re interested in taking a proactive approach to your health, schedule a complimentary consultation with me here!

XO Coach Jacque

Top 5 Reasons to do Group Coaching

Lifestyle TransformationAre you ready to lose weight? Join us for a 4-week, LIVE, interactive, ONLINE FAB-U-LESS weight loss and lifestyle transformation program!

Here are the TOP 5 REASONS to join a GROUP COACHING program:
1. A Personal Support System
Group coaching gives you the opportunity to share your feelings with others and develop deeper connections, making your sessions more meaningful. Knowing you are not alone in your journey will help you develop the confidence & motivation to address your challenges and succeed.
2. Higher Likelihood of Achieving Goals
You’re much more likely to stick to your gym routine if you have a gym buddy, right? The same holds true with group coaching. When individuals are part of a group, they procrastinate less, accomplish more, and reach their goals faster.
3. Benefit from Collective Wisdom
You’ll brainstorm solutions, open creativity channels, and uncover opportunities you may not have discovered working solo. Have you ever been in a study group where you’ve learned from a classmate who gets it? Other group members help you master new concepts like a por!
4. A Great Value
Get he same quality coaching, but at a fraction of the cost of individual coaching. Group coaching is a smart & affordable way to receive top-notch guidance.
5. A team Invested in Your Success
When you work in a group, the whole team celebrates your success. Just like when a hockey player scores a goal, resulting in a win for the entire team. In this case, no ice skates are required.

What are you waiting for? Register now! Group coaching starts June 6!!

Xx Coach FabulousJacqueT

To Carb or Not to Carb: 6 Tips to Answer that Question!

Complex Carbs“I need to lose weight for my high school reunion” (or whatever event you have coming up). “Which diet should I do?” “I’ve lost weight on Atkins/Paleo/XXX, so I’m going to do that so I can lose XX pounds for the reunion”.

While it’s nice to have a specific goal in mind (losing weight for an upcoming event) I want you to think about choosing a diet that is sustainable. And I would also like you to think about making lifestyle changes versus going on a diet. So, to carb or not to carb? That is the question!

Did you know that carbohydrates are the primary energy source for your activities of daily living, let alone most exercise? And they are also required for proper brain function. So, we NEED carbohydrates. BUT, not all carbs are created equal.

Healthful complex carbs are found abundantly in fruits, vegetables, beans, and whole grains. Here are 6 questions you can ask yourself to see if the carb should be eaten or left alone:

Does it have an expiration date?
If you answer yes, this may be a viable option. Fruits and vegetables expire. Food in it’s natural state expire. That’s life, and that’s normal. Packaged foods (granola bars, candy bars, cookies, chips, etc) don’t expire. They have preservatives added to them, which in turn, you will ingest, and now you have in your body. And they are also usually higher in calories. Excess calories burden our health, and can lead to a plethora of chronic diseases. Pass on the food that doesn’t expire, or has a long date to expiration.

Does it have ingredients that you can’t pronounce?
If you can’t pronounce it, it’s best to stay away from it. It’s a chemical that is modifying a food substance. What can these chemicals do to your body? If you rarely ingest foods like this, your body can probably fight the harmful effects, but when these foods are consumed regularly, your body loses it’s ability to fight, which in turn can lead to chronic diseases. Skip foods that have ingredients you can’t pronounce.

Does it have ingredients that you don’t know what they are?
Read above. Would you tell a friend to do something, but you didn’t know what that something would do to him/her in the long run? Your body IS your friend. You want your body to continue working for you. Treat it with love and kindness. Skip foods that have ingredients that you don’t know what they are.

Does it come in a package?
Isn’t it interesting that fruits and veggies come perfectly packaged the way nature intended?! How about that for your carbon footprint! The most healthful foods come naturally prepackaged. It’s best to pass on the foods that come in packages/jars/fast food restaurants.

Does it have a food label?
Have you ever noticed that fruits & veggies don’t have a food label? Chances are, if a food item has a label, it has been processed in some way. It’s best to stick with foods that have gone through as little processing as possible! Refer to above questions and if it passes, then go ahead and consume.

Does it have more than 5 ingredients?
Have you heard the acronym “KISS”? Keep It Simple Sweetie (ok, i changed the last word). Keep the food you eat as close to it’s natural state as possible. So, if it has less than 5 ingredients, it may be ok. Refer to questions above and if it passes, then go ahead and have it! Conversely if it has more than 5 ingredients AND it passes the above question, it may be ok to consume. If not, pass!

If you found this post interesting, you may be interested in joining me for my Fab-U-Less Online 4-Week Weight Loss Program. Learn tips like this and many more!

Xx Coach FabulousJacqueT

Sitting is the new smoking

Stand with me!So, I’m training for a bikini competition, which is keeping me dedicated to my fitness routine and eating healthy most of the time. However, there are many days that I end up coming home from the gym and sitting at my desk, working on my laptop most, if not ALL, of the day. Sitting. All day.

Dr.James Levine, Co-Director of the Mayo Clinic – Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk, has been studying the adverse effects of our increasingly sedentary lifestyles for years and he summed up his findings in two sentences.

“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”


All of that sitting is negating all of my training! If you are like me, and sit more than an hour at a time through out the day, there are several options to get you standing. There are a couple tracking devices that track your inactivity;  some devices remind you to stand every hour; there is a plethora of standing desks available; consider walking while talking on the phone; and try eating a meal at a high top table, while standing. Check out this cool infographic for more deets.

Make a #thursdate with me and stand up once/hour! And if you’re ready to take your health to the next level, click here to schedule a complimentary coaching consultation with me! XO

Suit Up and Show Up



This is a motto that I hear frequently in my twelve step program, and it came up today in my morning readings. It is very appropriate for where I am today.

I tend to take on a lot of stuff – I’m a yes person. Yes, I’ll do “this”, and yes, I’ll do “that”. And then I have no time for myself (or my family) and I end up overwhelmed. Instead of focusing on my overwhelmed feelings, I am writing a list of what I need to get done, and I am taking action and checking items off of my list. I am suiting up and showing up.

Today I am working on setting goals and coming up with a game plan for the first three months of the year, personally and professionally. I know I don’t have a huge attention span, so I am setting a timer and working on a specific project or task for anywhere between 15 min – 1 hour. I also scheduled in a yoga class and a twelve step meeting tonight.

By breaking down my ginormous list of sh*t I need to get done, and taking action/physically checking items off of my to-do list, I feel less overwhelmed and more productive. I am making phone calls and scheduling meetings that I have been putting off so that I am moving closer to my goals that I am setting for my business and myself.

This time of year can bring on a multitude of emotions. If you’re ready to suit up and show up and would like some guidance, please click here and schedule a discovery call with me!

Xx Coach FabulousJacqueT

6 Tips for Healthy Holidays!

We are smack in the middle of the holidays and salty, sugary, and fat laden foods & treats are everywhere! By being prepared, you can make it through the holidays without gaining an ounce!! Here are six simple tips to help you stay mindful during your holidays:

  1. Take a healthier version of your favorite holiday food to your parties and holiday get together’s. Since I follow a plant strong diet, I like to take dishes that don’t have any butter & cheese. That way, I know I will have some good food to eat, and others usually end up asking me for the recipe so they can make it at home! I loved this cauliflower mash with mushroom gravy!
  2. Make sure not to go to a party hungry and on an empty stomach! I’ve definitely learned my lesson there!! I like to eat an apple before going to dinners or a party. The fiber helps satiate you, so you avoid overindulging and feeling like crap the next day! ?
  3. Once you get to the party, focus on eating the whole foods and watch out for sauces, creams, fried foods, and desserts. Fruits, veggies, hummus, & nuts are healthier options than the cheese and crackers, meatballs, and fried ethnic foods.
  4. If you really want to try a calorie rich food, or something that you do not normally eat, take a small amount and have a bite or two. You don’t have to finish it.
  5. Eat slowly! It takes your brain about 20 minutes to recognize that you’re getting full. Enjoy conversations with your loved ones, while being mindful of the foods that you’re consuming.
  6. Get in a daily workout during the holidays to stay refreshed and energized! Don’t know what to do? There are plenty of free workouts on youtube and I personally love the BeachBody on Demand options!

I’d love to hear what your favorite tips and tricks are to stay mindful during the holidays!!

Merry Christmas & Happy Hanukkah!!

Love & light,

Coach Jacque


What do Vegan Month, Diabetes Month, & Alzheimer’s Month have in common?

asparagusNovember is World Vegan Month, American Diabetes Month, and National Alzheimer’s Awareness Month. You know what else they all have in common? PLANTS. Eating more whole foods and plants can reverse (Type II) Diabetes, and may also improve Alzheimer’s symptoms.

What are whole foods? Foods that have one ingredient: apples, bananas, kale, spinach, sweet potatoes, beans, legumes, quinoa, almonds, etc. You get the point. Fruits, veggies, and REAL WHOLE FOODS from Mother Nature make up a whole food plant based diet.

What aren’t whole foods? Processed foods (deli meats, cheese, any food that comes in a package and has chemicals as ingredients), high sugar and high fat foods, refined sugar and refined white flour foods (soda, cakes, cookies, donuts, pasta, white bread, etc).

Here are five quick start tips to get you eating more plants:

  1. Add a fruit or veggie to your breakfast. Have you tried avocado toast? Holy deliciousness!
  2. If you haven’t ventured into the smoothie craze yet, check out this #GGS recipe! This packs in several servings of fruits and veggies in one amazing drink!
  3. For a crunchy delicious snack, try carrots, cucumbers and hummus!
  4. For a sweeter snack, grab a couple dates and a small handful of walnuts. #nomnom
  5. In honor of Halloween, how about a cup of warm pumpkin soup?!

I’d love to hear how you are incorporating more plants into your day. If you are interested in developing and sustaining health-promoting behaviors, contact me for a complimentary coaching consultation. Or, join me on my 21 Day Shape UP Challenge starting November 3!

Happy #WorldVegetarianDay!

PBNHC16Today is World Vegetarian Day, which kicks off Vegetarian Awareness Month. #VegetarianAwarenessMonth is served to inform others about the benefits of eating a vegetarian (or, my preferred terminology plant based) diet. My top 7 reasons for eating a whole foods plant based diet (WFPBD):

  1. Disease reversal. There is an inverse relationship with eating plant based foods and reversal of chronic diseases (including, but not limited to heart disease, Type 2 Diabetes, and some cancers). The closer you get to 100% plant based, the more likely you can REVERSE disease. Watch Forks Over Knives for a great overview!
  2. Scientific Research Eating a WFPBD has been scientifically proven to change your biochemistry through food. Eating a WFPBD is “prompt, powerful, and it endures”, Dr Scott Stoll (International Plant Based Nutrition Healthcare Conference 2016)
  3. Hippocrates: Let food by thy medicine and medicine be they food. I rarely get sick because I’m eating so many nutrient dense foods (ie green leafy veggies, brightly colored fruits & veggies, oatmeal, quinoa, and brown rice). Many people following a plant based diet can decrease, or stop their medications, for their chronic disease!
  4. David Katz, MD: Add life to your years and years to your life. I had orthognatic surgery a few years ago, and I had to significantly modify the consistency of my diet for a couple weeks while I recovered. I was mainly consuming fruit & veggies that I juiced or blended into smoothies. I have never felt as good as I did then – I had increased energy (& I wasn’t drinking coffee!), dropped a few pounds, and I felt ah-maz-ing!
  5. Save health care dollars and help reduce the US government deficit. I heard a gentleman speak (from the CDC) several years ago and he stated the healthcare costs of Diabetes alone costs the US Government 3x the amount as the Iraqi war. Ouch! #eatmoreplants
  6. Save the world from Hunger. Check out this UN June 2010 report
  7. Mitigate environmental pollution from animal agriculture

Check out this great tool to assess how plant strong you are eating: 4Leaf Survey. What are you eating to celebrate #worldvegetarianday?! At a loss? Click here for some fabulous plant based recipes!

If you’re interested in improving your health through your foods, contact me for a complimentary coaching consultation!

3 Tips to Improve Relationships

badass chickI was recently on a panel where we discussed practical tips for improving and deepening interpersonal relationships. I would like to share 3 with you now:

  1. Be authentic. It is very important that you get to know yourself: what brings you joy? What are you passionate about? What motivates you? By knowing yourself and knowing what you like (and dislike), you can choose to connect with others that have similar interests. This type of connecting nurtures your relatedness with others, which strengthens interpersonal relationships!
  2. Practice mindfulness. Mindfulness is being fully present in this moment. It includes listening to others when they are talking, making eye contact, asking questions and listening to their answers/responses. It also includes authentically engaging with people you’re with. Next time you go to dinner with your family/friends/&/or business colleagues, try putting your phone away and really engaging in the dinner conversation. It makes a huge difference! The other night, my husband purposefully left his cell phone in the car when we went to dinner, so that he could fully participate in spending quality time with me. It was #awesomesauce!!
  3. Face your Fears. Isolation is a recurring theme I hear with my coaching clients and friends. It is usually due to fear. I encourage you to identify the fear, and give it a name. Often times, this will help decrease the amount of anxiety you have around the fear. After naming your fear, determine how you can work around it. Often times, breaking through fears leads to pretty amazing growth!

One of my biggest fears was people finding out that I am a recovering alcoholic. But when I decided I really like working with professional women in recovery, it was very clear that I needed to “come out” and share my story. Now, when people see me not drinking, I am facing that fear and telling people the truth. It is freeing to be authentic, and it generally inspires heart-centered conversations with the people I am with!

Also, keep in mind that joy is a more powerful motivator than fear. For example, making behavioral changes based on joy are more likely to stick and become habits (the joy of living vs fear of dying).

I would love to hear from you and what tips you may also find beneficial in improving and deepening relationships!

If you are interested in taking your health & wellness to the next level, I would love to work with you on that journey! I offer online coaching, and I coach clients worldwide!

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