Want to eat less sugar? Science says: make life sweeter [Gluten-Free Sweet Potato Biscuit Recipe]

Gluten-free sweet potato biscuits

Gluten-free sweet potato biscuits

This weekend was so sweet…

…I met a new ginger kitten our family will (finger’s crossed) adopt next weekend…

(pictures to come!!)

…we hosted 3 other families for brunch, our favorite meal to prepare and share…

(brand new Sweet Potato Biscuit Recipe below)

make life sweeter - healthy brunch recipes

…my son and I went roller skating in the park…

…and I discovered this awesome science story on NPR, which proves that the happier you are, the sweeter foods taste.

Here’s the basic science:

When you’re happy because something good happens, food with a slightly sour or bitter flavor taste better.

When you’re unhappy, “healthier” foods (maybe slightly bitter greens, other healthy vegetables, milder tasting foods) are more unappealing, as sweeter, fattier foods remain pleasurable.

Your taste buds and tongue contain a high number of serotonin receptors. Serotonin, a neurotransmitter, “is linked with happiness and mood.”

So when we feel stressed or disappointed and crave ice cream, don’t blame your willpower, your neurotransmitters and taste buds are partially to blame as well.

This is why brunch is a happy tradition in our home.

Every month we invite as many people as can fit in our Brooklyn apartment, cook up a storm, and enjoy a 3+ hour meal with good friends, conversation, and good food.

The sweetness of the meal is in the people, not just in the food.

Making every meal, not just big brunches or holiday dinners, sweet is a high priority for me.

I would rather get up early so that breakfast can be relaxed, sitting at the table with my family,

than rushed and eaten on the run.

It just doesn’t feel good.

Life can be stressful enough – make each meal sweeter:

  • fresh flowers
  • real cloth napkins
  • candles lit, even at breakfast
  • nice music
  • cleaned off table
  • no computer or cell phone present

When you take the time to make each meal an experience, a joyful occasion, it tastes better.

Some of my clients or Cravings Cleanse + Mindset Makeover (Next CCMM starts 10/7/15!!) members struggle with taking the time to eat their meals in a calm, pretty way. But it’s worth it. Your digestion, metabolism, and yes, your taste buds change when you are in a relaxed, joyful state of being.

Gluten-free Sweet Potato Biscuits

Makes 12-14


  • 1/2 cup unsweetened almond or coconut milk
  • 1/4 cup apple cider
  • 2 teaspoons apple cider vinegar
  • 2 cups Bob’s Red Mill All-Purpose Gluten Free Flour
  • 3 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon turmeric (for a gorgeous golden color!)
  • 2 tablespoons natural cane sugar (original recipe called for 4!! So not necessary with sweet potatoes…)
  • 1/2 teaspoon salt
  • 5 tablespoons butter or frozen coconut oil
  • 1 egg
  • 1 cup cooked, peeled, mashed sweet potato, cooled

Gluten-Free Sweet Potato Biscuits


  1. Preheat oven to 450F.
  2. Line a baking sheet with parchment paper.
  3. Combine milk, apple cider, and apple cider vinegar; set aside.
  4. In a medium mixing bowl combine flour, baking powder, baking soda, cinnamon, cayenne, turmeric, sugar, and salt. Whisk until blended and set aside.
  5. Cut in butter or coconut oil until mixture resembles coarse crumbs.
  6. In a separate mixing bowl combine egg, milk mixture, and sweet potato, stirring well until mixed. Add this to the dry ingredients and stir until just combined. Do not over mix, or you’ll lose the nice fluffy texture.
  7. Scoop 1/4 cups of dough onto the prepared pan, about 2 inches apart.
  8. Bake for 12-15 minutes, or until edges are lightly browned.
  9. Serve warm with honey. MMMMMmmmm….

2 Body Myths That Keep You From Feeling Free In Your Body

“I want to feel free.”

You’ve told me this again and again, in podcast questions, comments, conversations…

This desire, this craving, for freedom is very real, very powerful, and very human.

To be free means:

  • not under the control or power of another
  • able to act as one wishes
  • no longer confined or imprisoned
  • released and relaxed

We crave Freedom-

When we women finally feel free in our bodies,

our power, confidence, and abilities grow.

We can move mountains, write manifestos, and create movements.

In short, we can change the world.

But there are 2 old myths that are keeping us from that state of freedom we crave.

And once we see them, question them, they dissolve and we are free from them:

Myth #1: When you “get your body back” you’ll be able to be happy

Myth #2: You lost something valuable when you lost your virginity

These two myths have kept us afraid in and of our bodies, and chained to old ways of thinking, rather than free.

Myth #1:  

There’s no need to “get your body back.” You have a body and never lost it.

You may have had kids, survived physical trauma, grown older and wiser, and so your body has changed, but you never lost your body. She’s still with you.

When you’re in a constant state of body-hate and body-shame, your current body feels your hatred, and feels the stress.  This results in disrupted hormones, lower libido, high cortisol, and lower metabolism.

In short, this myth of a “lost body” is keeping us stuck in our current state, and makes it very hard to heal our biology in order to get back to a place of good energy, balanced hormones, and, well, freedom.

There are ways of living, what I call “heart habits” in my book Women, Food, And Desire, that help you feel into your body, appreciate “her,” and trust her messages (AKA intuition/cravings)…

Nature walks, dancing, yoga, roller skating, or any kind of joyful movement can help you appreciate your body as you move into your next phase of well-being.

Joyful movement is any way of moving that feels fun, loosens up your joints, uses your muscles, raises your heart rate…and fills your soul and heart with appreciation for your body.

This “lost body” myth overlaps with another older, more insidious myth that effects us women in deep ways.

Myth #2: 

The fear of “losing our virginity.”

You may not have thought about this idea for a long time, but remember back to what it was like as a young woman?

I remember in high school when my girlfriends and I were as worried about weight gain as we were about “losing our virginity.”

Who would be first? Who would be last?

Who were the other girls we knew who had already “lost it?”

“Losing your virginity” is an old, yet powerful idea that is keeping us women afraid of our bodies. Again, you didn’t “lose it” – you had sex or made love for the first time.

But we were/are still afraid of the stigma attached to sex, and our desires for it.

Losing your virginity means as little about your value as a person as the number on the scale…

Yet these two things are used by society, friends, family, and our own brains to brand us as “good” or “bad.”

Since sex was so loaded with danger, food became “safe sex.” Food become the safest way to indulge in our need for pleasure, when what we really desire is good clean physical intimacy.

In order for us women to feel ownership, agency, love, and true self-worth,

we must become aware of these myths, notice when they pop up in our relationship with ourselves and other women, and notice how they effect our self-esteem.

It’s not some thing that has to define who you are, it’s just sex.

Or weight.

Or food.

Or pleasure.

When we women finally see sex and food for what they really are, we can appreciate them both for what they are, and not define ourselves by them.

When we stop judging and defining ourselves by our food and our pleasures,

we can truly be free.

3 ways to grow your intuition, heal your gut + listen to your body better

In this final of three parts on how to listen to your body and grow your intuition,

Today’s exercise is a guided meditation I’ve recorded that you can listen to in order to feel what your body is saying on an even deeper level:

Body Love Meditation

I recommend that you set aside 15 minutes to close your eyes in a quiet place, listen to this without interruption, and experience what a loving connection with your body can be like.

For part 2 of this series, the YES/NO exercise, go here:
Yes/No Exercise

Click here to order your special gluten-free certified probiotics
to help you repopulate and heal your gut with the right microflora necessary for intestinal health.

certified gluten-free!

3 steps to trust your body + grow your intuition. Step 2: Yes/No Exercise

When I talk about “listening to your cravings” or “following your desires” you might think I’m a little out there…

…but I truly believe, and have experienced first hand, that when you listen to your body, and follow what you “hear” or feel, you treat yourself better, feel more empowered, aligned, and trust yourself more.Honoring your cravings is akin to listening to your intuition.

These are all messages from your body, your soul, your higher power, whatever you believe in, that are pulling you towards a stronger place in life.So I’ve created this 3 part series to help you focus on how to grow your intuition, as the benefits are the same as listening to your cravings…You will have a stronger connection with, and love for, your body.And your gut is the place to start, as I detailed in part one of this series.

Order your gluten-free probiotics here for gut healing:

Intuition gets stronger with practice, once your gut is healed.
Because the health of your gut plays such a strong part in your ability to hear your body’s intuition,
healing the gut, as I shared yesterday, is the first step in strengthening your intuition.

Gut-level mastery is born from consistent awareness and action taken upon that awareness.
The more you listen to your gut, act based on what you’ve heard, and practice, the stronger your sense of self becomes.

You will free and doubt your body less because you are listening to, and trusting her.

Today’s lesson on how to grow your intuition: Yes/No exercise

download your Intuition E-Guide here: 

grow your intuition

1. Close your eyes and feel what a YES feels like.

Think of your FAVORITE person, place, or memory.
Really envision them, or the moment that you love.

Now ask your body: Is this one of the best people or place in my life?
(this should elicit a YES response from your body)

Now write down what you felt in your body when it “said” YES to you:

Perhaps you feel a warm surge in your tummy, a rush of tingles through your chest, heat in your head,
or shivers down your thighs.

This is one way your body tells you that something is good, or to say YES to something.

2. Close your eyes and feel what a NO feels like.

Think of an injustice in the world, something that you would change if you could.
A moment or event that made you angry or incensed.

Now ask your body: Can I stand for this in the world?
(this should elicit a NO response from your body)

Now write down what you felt in your body when it “said” NO to you.

Maybe you felt a sinking feeling in your gut, a wave of prickles through your chest, heat in your throat,
or pain somewhere.

This is one way your body tells you something is wrong, or how it says NO to something.

As you can see, or maybe you felt this too, your gut is often involved with these Yes/No questions.
Your gut is a part of your intuitive system, and when it is healthy, happy and moving properly,
(as opposed to bloated, constipated, or pained) it will more clearly be your intuitive guide.

Today, I invite you to practice asking YES/NO questions and hearing your body’s response:
will the left-hand elevator come before the right-hand elevator?
Am I going to arrive at the restaurant before my friend?
Do I have time to catch my train even though it looks like I might miss it?

Ask these questions through the day, and notice what your body tells you.
As this may be the first time you’ve narrowed your focus onto your intuition, it might feel clunky at first.
But be assured: the more you ask and listen, the sharper your skills at hearing what your body is telling you becomes.

Be sure to order my favorite gluten-free certified probiotics this week,
to help you repopulate and heal your gut with the right microflora necessary for intestinal health and stronger intuition.

In the comments below, share your YES/No experience and what you discover as you begin to test and listen to your “gut brain!”

3 steps to trust your body + grow your intuition. Step 1: Heal your gut.

“At times you have to leave the city of

Wouldn’t it be great to hear and trust your body all the time? To feel like you’re on the same team?

When we love and trust our bodies, listen to our feelings, instincts, pangs, and whispers…
…both physical, and emotional…
…we get strong.

We shine.

We stop saying yes to things we don’t want, and start taking powerful action in ways that serve
ourselves and the world.

This is a 3-part series on how to trust your body and grow your intuition.


I have been asking and listening to what you want…
You want to feel free, peaceful, and strong in (and about) your body.

And this is such a beautiful path into a happy and healthy life:

When you trust your body and follow your intuition, you feel stronger about yourself,
and it’s the first step to reclaiming your body.

Today is Step #1:
Heal Your Gut, So You Can Better Hear What It’s Saying

Your gut (digestion, stomach, intestines) literally feeds your gut feelings and intuition.
Butterflies in your stomach, nervous knots, and a “gut feeling” are all signs from your
“second brain” to tune in and pay attention.

Gut feelings are like cravings: they are just messages we can choose to hear and take powerful action on.

But we don’t.

We have been trained, told, and scolded into NOT paying attention to our guts.
And when we are out of touch with our intuition we become paralyzed.
Making decisions becomes horrible and tedious.
We end up doing endless complicated analysis, factoring in every possible aspect,
and it takes us days to make up our minds.

And even when we do make a choice, we second guess ourselves.
It’s exhausting!

It’s hard to listen to your intuition:
1. The current medical establishment has told you your concerns are wrong, you worry too much, and we women are woefully undereducated about our bodies
2. Society tells us we are “too emotional” “worry too much” and just too ____. That means we stop listening to our bodies and intuition shuts down.
3. Our health gets compromised with low energy, gut health impairment, hormonal upset, and a poor diet of inflammatory foods which leave us:
– in constant pain + discomfort…and unable to hear our intuition/gut
– bloated, constipated, and carrying the “spare tire” of stress fat that makes us hate our bodies…and unable to hear our body and intuition/gut.

So this week, I’ll focus three emails (and Friday’s podcast) on how to listen to your body, and strengthen and grow your intuition.

Today is Step #1:
Heal your gut.

Your gut-brain is your intuitive brain and emotional brain, and contains almost as many neurotransmitters as your head-brain.
Your gut is responsible for most of the serotonin production in your body, a neurotransmitter important to balanced mood, sexual desire and function, appetite, sleep, memory and learning.

If you have a history of gut troubles like IBS, bloating, constipation, diarrhea, pain, or food sensitivities, healing your gut is important for your health and strengthening your intuition.

  1. Stop eating the Toxic 6 for 1 week: corn, soy, gluten, dairy, sugar, and caffeine

    1. These foods are highly inflammatory and impair digestion, and cause leaky gut syndrome in many people.
    2. When you remove these foods the inflamed tissues can repair and digestion can return to normal.
  2. Start taking twice daily doses of probiotics (make sure your probiotics are gluten-free!! Try my favorite here: http://alexandrajamieson.com/probiotic-cleanse/) to repopulate the gut with healing and calming microflora

    1. A major story on supplements in the NYTimes uncovered hidden gluten contamination in more than 1/2 of all probiotics!
    2. Gluten is one of the top gut killers, so it’s important to remove it completely in order to heal your GI tract as you strengthen your intuitive practices.

certified gluten-free!

Here is a quote on why we should trust our intuition more, from one of my favorite actors of all time:

“At times you have to leave the city of

Healing your gut is the first step to a stronger intuition, not to mention better moods, and a happier tummy.

The next step will help you begin to hear your gut and intuition more, with a special guided meditation.

For today, eat toxic-free foods, and order your probiotics!


Cauliflower Rice Recipe: Inspiration In The Kitchen


I haven’t posted a new recipe in a while…

And I’ve felt a bit guilty about it.

I have been sharing a lot of new mindset tools from positive psychology that have made a big difference in my own healing journey, as well as my clients.

But at home, for myself and my family, I’ve been making simple foods, using high-quality ingredients, and keeping things pretty easy.

I just haven’t been focused on new recipes for a while…

It wasn’t that I’d lost my love for cooking, I just didn’t feel like a new greens recipe was as important as sharing these new tools I found so inspirational.

And it felt strange for a while, and I was plagued with doubts:

  • I’m a professionally trained healthy cook – why am I not excited about new recipes?
  • I know people want new recipes to inspire healthier eating – why can’t I just keep creating them?
  • Aren’t there already thousands of recipes online to choose from? Can I really add anything new?
  • Am I going to confuse my readers if I post mindset tools and then put up a recipe every once in a while?

So I didn’t create anything new for months. Until now, as I got really excited by this delicious new way of making cauliflower, quickly, with a few ingredients.

My programs and clients all still get recipe and menu planning help, when that’s what they need.

But I see more and more that having new recipes isn’t enough to help you make the lasting changes you want in your body and life.

I want to help you think about food and your body in a new way, using proven strategies that help you feel peaceful, strong, joyful, and whole. That’s the power of positive psychology and my mindset makeover tools, like those I teach in the Vitality Mentorship.

But I also love to eat, and I know you do too. I still cook every day, even if it’s whipping up a green + protein smoothie, tea, and a salad.

Well, I’ll be sharing new recipes when the inspiration strikes, rather than forcing myself to be a recipe hub.

Because as you probably know, forcing yourself to do things that you don’t feel totally juicy and excited about is a recipe for self-sabotage, frustration, and a loss of passion.

And I’ll continue to share nutrition + food tips because I know that our cravings and food habits stem from 4 roots causes: bacterial, nutritional, emotional, and physical.

So today, I’ve got a brand new way to whip up a family-pleasing cauliflower dish, filled with nutrition, that cooks up quicker than quinoa:

Cauliflower Rice Recipe:



This recipe provides a delicate sweetness of cooked cauliflower, onion, and red bell pepper, which is my strategy to help with nighttime sugar cravings. Adding sweet foods at dinner satisfies my sweet tooth. I also like the high fiber content, which your body uses to get rid of excess estrogen.

1. Start with 1 head of organic cauliflower, washed and patted dry. Cut out the core and chop into large chunks.


2. Place the chunks into a food processor fitted with an S-blade, and pulse 20-25 times, until cut into tiny pieces, but not mushy. You can also shred on a box grater.


3. Set a large skillet over medium-high heat and add 2 tablespoons of coconut or olive oil. Dice 1/2 a yellow onion and red bell pepper, and saute with 1 teaspoon of salt until the onions begin to brown.


4. Scoop the shredded cauliflower into the pan, and stir well. Cook for 5 minutes, adding another 1/2 teaspoon of salt. Stir well, and cover, turning heat to low, and cook for 5 minutes more.


5. Turn off the heat and allow to steam for 2 minutes before serving hot.

Share with your loved ones, and save the rest for leftovers – reheating is a snap! Just add to a pan with 2-3 tablespoons of water, stir, cover, and heat over medium for 5 minutes or until heated through.





P.S. Want a few cooking ideas like this, and help plotting your life’s transformation? Applications for the Vitality Mentorship program are open until June 10th:  

What You Need to Know Right Now About Loving Your Body

She was struggling…

with food,

with nutrition,

with body image issues,

with what steps to take next in her life…

After 7 years as an elementary school teacher, a breakup, and a major move across the country, Lyndsi felt lost.

  She's just getting started...

 A good friend told her about my work, and we had a Skype chat…

“It was really powerful…and I’d never worked with a coach before.”

She hadn’t tried this.

She’s tried almost everything else…

books, retreats, weight watchers, extreme diets, and more.

Then we started meeting on Skype for 4 months…

I coached her through the emotions of worthiness, confidence, confrontation, and career dreams.



She’s not eating when she’s not hungry anymore.

She’s present, more peaceful in her thoughts, and more confident in her body.

She’s LOVING her body more!

And the super cool, exciting thing?

She’s taking major steps to create the future and career that she has dreamed of.

A center for women to heal their bodies and relationship with food.

Lyndsi is truly being the change she wishes to see in the world.

She’s taking major steps to create the future and career that she has dreamed of.

A center for women to heal their bodies and relationship with food. Lyndsi is truly being the change she wants to see in he world.

“I’ve had wonderful coaching and community to help me take those steps forward.”

For the first time, the vision of her life and career feel possible, exciting, and joyful. Lyndsi found the support, direction, and inspiration she needed to take her next step…



P.S. Applications for the Vitality Mentorship, a 4-month group and private coaching program with me, are open: have you looked at the program yet? Have you filled out your application? Why not? I am curious – just email me at alex@alexandrajamieson.com with any questions…or fill out your application here by June 6th so we can see if this is the right next step for you! 

9 ways to get out of your comfort food zone

9 ways to

We all have ideas of what we wish to become.

9 ways to

I was with my son, on our way to the park so he could try out his new skateboard. “Are you ready to go down the ramp?” I asked.
Wonder Boy looked up at me and said, “I don’t want to…I’m scared.”

I didn’t miss a beat, looked into his eyes, and replied,
“It’s ok to be scared, but it’s important to try it anyway.”

It’s a powerful message.
“Trying it anyway” is at the heart of a fully lived life.

It’s what I tell my clients when they know they need to ditch sugar and gluten.

It’s what I tell my clients when they need to have a big talk with their partner or boss…
or finally start dating.

It’s what I tell myself before taking on a new big idea for my work.
(podcast? a book about cravings? interviewing experts on masturbation??)

Without anyone else encouraging us to try new things,
we tend to dig ourselves deeper into our comfort zones.

Busy schedules, long-held habits, and old mindsets can lead us to shut off our hearts and minds and just coast on autopilot.

We keep using the same old comfort foods to help us handle stress, which keeps the extra weight on, and keeps our energy depressed.

A part of us knows that those old comfort foods will keep us in the stuck spot where we are, so that we won’t have to step into that uncertain next step.

We let the fear keep us from moving forward and just let life take us where it wants.

Our comfort food zone, hiding in the foods that exhaust us and make us feel heavy, keeps us from even trying to make the changes we dream about: dating, asking for the raise, changing careers, and more. Much more.

Is it too late to change?
That’s the great news; It’s never, ever too late to “try it anyway.”

But we get stuck in “fixed mindset.”

Positive Psychology shows us that we can have choose one of two mindsets: Fixed or Growth.

“Fixed” mindset is when you think you can’t change, you can’t learn anything new, you avoid challenges, when you see other people succeed it brings up jealousy, and you want to be told you’re smart.

I believe you can develop a growth mindset, and all it takes is knowing there is a new way to think, and to start watching your thoughts more closely!

Growth mindset says you can learn new things and change:

Growth mindset is open to asking for help, says “I don’t know how to do this…YET,” believes that you can learn something new, enjoys watching other people succeed, and wants to be acknowledged for working hard.

I try to show my kid when I’m trying something new, share any doubts, and share when I don’t reach the goal. I show him the process of what it means to try.
The wins and the losses.

Our culture is too danged focused on WINNING – that being 100% perfect, #1, and the BEST, is the only acceptable option.


Moving out of your comfort zone requires us to break free from the past and old ways of perfection thinking, and push ourselves to do something we wouldn’t normally try.

But here’s the secret magic lurking just behind the fear:
often, the simple act of just trying something new can help you move out of your comfort zone.

Here are 9 simple ways to move out of your comfort zone:

9 ways
• take a cooking class
• take an art class
• volunteer for a local organization for 1 day
• take a new route to work
• say ‘Hi’ to someone new in your neighborhood or at work
• plan a trip to a new part of your city, or a place where people speak a difference language
• visit a new place of worship
• take a hike to a new park
• take the first step towards making one of your dreams a reality

Does it still feel too overwhelming? Here are some additional pointers:
• do some research on the first 2 steps needed to make one new thing happen – then act
• ask someone who has done the new thing you’re interested in about why they like it
• take a friend with you when you try a new activity or go some place new
• stop thinking of yourself as “fragile” – you are beautiful, but not a delicate flower
• call to mind a time when you did something new that was fun
• depend on yourself for your happiness, instead of others

And even if your attempt doesn’t work out the way you thought it might, it can still lead to growth and positive results. The most successful people on earth went through major failures before they became successful.

The more new things you try, the more you step out of your comfort zone, the less you’ll need  food to make you happy. The less depressed you’ll feel. The more energy you’ll have.
The more LIFE you’ll have!

What I am asking you to do is simple: do just one thing differently this week.

Your life is waiting for you, just outside your comfort food zone.

Ready to work with an experienced coach to help you

get out of your comfort zone and utterly transform your body + life?

CLICK HERE TO APPLY by June 6th for the Vitality Mentorship with Alex: 

3 Confidence Boosters That Will Make You Blush

3 confidence boosters

I still feel like that 12-year old girl in the back brace.

3 confidence boosters

Diagnosed with pretty major scoliosis, a curved spine,
I was given a hard plastic brace that added 1-inch to my girth, and
went around my body from below my hips up to my armpits.

For 23 hours a day, for 2 years, I wore the uncomfortable,
sweaty, bulky brace. It bit into my ribs, and rubbed red marks
into my hips.

Worse than the physical pain, I couldn’t wear any form-fitting clothes,
and had to wear bulky t-shirts and pants with elastic waist bands that
would fit over the brace.

That brace helped straighten my spine, but it made me extremely self-conscious
and chipped away at my self-confidence between the ages of 12 and 14.

It has taken years to recognize the impact of those years on my confidence,
and years of inner work to heal my relationship with my body.

From deformity to healed, from wrong and embarrassing to lovable.

Confidence. No matter what your story, we women have an especially shaky relationship with it,
and that has a huge impact on our lives and health…

our ability to ask for what we need…
our ability to speak our minds…
our power to change as we grow…
our mastery of life and skills…
our ability to reclaim our bodies as perfect, strong, and worthy of love.

How can we grow our confidence in ways that are truly empowering?
How can we have fun with something that feels so serious?

Why do I care about women’s confidence?

I started to read the applications for my Vitality Mentorship program,
and almost every woman wrote about her painful relationship with her body, food, and confidence.

And I saw that it effects everything we do, everything about our lives, what we are willing to sacrifice for…

…how we take care of ourselves,
…how we show up and share our gifts with the world,
…how long we are willing to put up with people and circumstances
that hurt us or keep us returning to comfort foods to try to manage the stress.

Confidence is like a secret nutrient of our well-being.

I’ve been consciously healing my own confidence since my early 20’s,
when I began to sense the impact of that back brace on my ability to reclaim my body as my own.

In my own way, I’ve discovered 3 easy, fun ways to begin to grow my own confidence, and I want to share them with you.

And they might make you blush!

Because in order to boost our confidence from within, have to admit our greatness, be willing to try and fail in full view of others, and claim our right to pleasure and fun!

These 3 methods have helped me see my impact on the world,
my ability to feel good no matter what weight or state my body is in,
and to have fun in my body again, which is my foundation of emotional confidence:

3 Confidence

1. PLAY:

Hula hoop, roller skates, kite flying, biking, anything that involves moving my body
in a non-competitive, skillful way, brings me confidence.

When you playfully move in your body, your state changes, your hormones reach a peak of metabolic perfection, and the benefits of moving with joy bring your body into alignment so that you can drop weight (and inflammation) with less effort…

and begin to love moving in your body more.

From dancing along with Beyonce’s backup dancers in a concert video (badly) to
strapping on my hot pink roller skates and trying to finally learn how to turn right, over and over again…
when you play to learn some new physical skill, you build a new pathway of communication and love
with your body.

This weekend I finally figured out how to roller skate and turn right – and it was glorious!

Now, it took 3 or 4 trips to the local basketball courts, countless stumbles, and hearing my
own kid giggle when I flailed wildly while trying to learn…

But finally learning something new in my body, mastering a new physical skill, reminded
me of all the things that I’ve already learned in this life.

My invitation to you:

Pick your play! What sounds fun to you?
Finally learning to throw a frisbee with bullseye accuracy?
Hula hooping in your back yard?
Trying that new dance move you saw on YouTube?
1 minute a day to practice handstands against a wall? Summer salts?

Get out and play and have fun in your body – and dance like nobody’s watching.


If you’ve been listening to my Crave Cast podcast this month, you’ve heard my interviews
with the groundbreaking sexual health experts to bring attention to the healing powers
of “self-pleasure” or masturbation.

“Solo play,” another name for masturbation, is a highly effective way for women to balance our hormones,
release pent up stress, increase fertility, and as important…
a way for us to find out how much good we are capable of.

Sex is a part of life, but for many of us, it’s an emotional, tense, uncomfortable part of life.
I believe as we get in touch with our body’s ability to feel pleasure through solo-play, we:

– are more confident in asking for what we want, in the bedroom and out in the world
– feel more capable of getting back into the dating scene or reconnecting with our partner
– draw better boundaries for our bodies and our energy

My invitation to you:

Schedule space in your life for solo play at least once a week.
Choose a new toy or simply use your hand and some organic coconut oil.
Light a candle, take a bath, and enjoy your own playground, your body.

If you’re looking for expert advice on how to embark on a solo play ritual, check out the last four episodes of my Crave Cast:


Gratitude journals are nothing new – you’ve probably written down 3 things you’re grateful for
and felt pretty good about it.

But new science from the world of Positive Psychology shows us that there is a more powerful,
more beneficial way to honor what you’re grateful for.

In fact, this new way is much more empowering, and will build your confidence in short order:

My invitation to you:

Today, as a new, more powerful ritual, write down 5 things in your life that you’re grateful for –
and the role you had in making those things happen.

It’s not just about receiving good things, and having a positive periscope on the world…
…it’s about taking ownership of your impact on the world.

You need to remind yourself that you HAVE taken action that yielded positive results – and when you do it again, again and again, you will naturally grow your confidence.

Now I want to hear from you in the comments below –

How does your confidence effect your body and health?

Which of these 3 ideas will you play with this week?

Sometimes we need to borrow confidence. Getting into a community of curious change-seekers, who can offer you support in those moments when your own confidence is low, is the best way I know how to make lasting improvements to your body and life.

Applications are now available for my 4-month Vitality Mentorship program:
go here to apply by June 6th!


How to finally get the motivation you want – for real

“I wish I wanted to go to the gym every day.”
“I WANT to want to have sex with my husband more.”

I’ve heard these two secret wishes a lot from my friends and clients lately.

We all have dreams, goals, desires, and life cravings.
93% of people, polled by the American Psychological Association, have some aspect of their behavior that they want to change.

And most of our goals involve improving our health, body, confidence, sleep, relationships, finances…

If so many of us want to change, in such basic, important ways, why do less than half of us maintain the changes we attempt?

Why is change so hard?



Most of us blame lack of willpower when we fall short of our goals.
Many of us blame a lack of time, or not enough money when we don’t go for it.

I believe it really comes down to the clarity of your wants, the strength of your desire, the reasons for your craving.

AKA: Motivation.

There are two kinds of motivation, and one is more powerful than the other.

External motivation is when we try something to earn a reward or avoid a punishment: dropping a size so we can fit into the skinny jeans, getting a raise so you can buy the new car, going to the gym every day so we don’t get heart disease…some day.

External motivation might be enough to get you started, but it’s not enough to keep you going.

Internal motivation is the secret sauce.

Internal motivation is when you fall in love with an activity because it is rewarding to your body, life, and soul. It lights you up and makes you come alive:

It’s when you go to yoga every week because it makes you glow and feel alive.
It’s when you play a game because it really excites you.
It’s when you love your work so much you would do it for free.
It’s when you put down your phone before dinner and don’t use it all night so you can be with your honey, which brings you the intimacy and juicy fun you crave.

Here’s an exercise you can use right now to get motivated from within, and have real, lasting change:


Getting specific about your desires, setting clear goals, stating your intentions –
these are all important strategies to follow. You need a map to know where you’re going, right?

But defining a goal or desire is really clarifying “what you want.”

What do you want to be MORE motivated to do?
Or: what do you want to want?

It might sound like this: (a few examples from my own and my clients lives)

I want to want to exercise so much that it’s naturally a part of every day.
I want to want to eat green vegetables!
I want to want to go to sleep at 10 every night so I’m well rested.

This can extend to dating, relating, career, and more:

I want to want to share my paintings online…

I want to want to date so that I get out there and finally meet some cool people…

I want to want to have sex with my partner more so that we feel more connected…

I want to want to start my own coaching practice so strongly that I finally sign up for that program that would really get me started…

Right now, pick one thing you WANT to want more.

Once you’ve got one good thing that you WANT to WANT, do this:
come up with a few things that would make you want that more.

If you want to want to go to yoga twice a week, you might say:

…if I went with a friend and we had a tea date after.
…if I knew the teacher was great and played good music.
…if I had a new yoga outfit that made me feel comfortable and cute.

If you want to want to have more juicy, sexy time with your partner, you might think:

if we both put our phones and gadgets away before dinner and keep them off…
if we sat together and shared our fantasies in a safe, loving way with no agenda…
if we spent an hour apart, focusing on our own self-pleasure first, to get ready…
if I got my favorite erotica book, and he watched something that turns him on first…

That would put you into the zone of actually wanting.
Your intrinsic motivation will blossom.
You will come act, make headway, and come alive.

This positive psychology technique can help you identify strategies that boost your intrinsic, personal, soul-driven motivation.

Once you have really good reasons for WHY you want to want a new activity, food, or habit, you’ll follow through for yourself.

Confidence blooms, action is sustained, mountains move.

So now I want to hear from you:

In the comments below, share the thing you want to want.

Get clear about your desires and life cravings and WHY you might want to want them as a lovely way to grow you motivation.

I’d love to read your thoughts and desires!


P.S. I’m now accepting applications for the Vitality Mentorship program. This 4-month experience combines private sessions with me and weekly support and coaching with a group of 20 women.
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