Proof That Good Things Take Time

cookbook update and the oh-so-sad January sugar break up

Inspiring women to slow down and reflect on their wellbeing, personal growth, and relationships. My work has always begun with food and nourishment—how what we eat shapes how we feel, live, and love. Everything beyond that is drawn from lived experience, curiosity, and the beliefs I’ve gathered along the way.

At 63, I’m choosing to pause, pay attention, and share what feels true. My hope is to invite you inward—to reflect, to question, and to become more aware of how you move through the world.

Thank you for being here. I’m grateful to walk this path with you.

---

Let’s Dive In…

870 days
since I first put pen to paper to write my cookbook, Food, Love & Daughters.

28 months and 17 days
since the inspiration took hold and I decided to go for it. I made one rule for myself: this project would never become a stressor. It would be a labor of love, and it would be finished when it was finished. I committed to enjoying the process—not obsessing over the end game.

2 years, 4 months, and 17 days
since I chose to believe in myself—that I could accomplish something I had absolutely no experience doing.

Which is what I want to share with you today.

The idea that you can do anything you put your mind to. (Within reason, of course—I’m not becoming an astronaut anytime soon!)

My philosophy in life has always been:

• ask questions and learn as you go

• accept that you don’t need all the knowledge to begin

• fake it till you make it

Which brings us to today—a finished cookbook, currently simmering at the printer. am deeply grateful to my photographer Mandi, my book designer Rinck, my publisher Barry, and last but not least, my Chief of Staff—my husband, Rich 😉. A project of this size takes a team, and mine was truly world-class. Thank you a million for your patience, creativity, and support.… enough about the process. When is this book available for you?

Find out on Tuesday, January 27, when my digital launch officially kicks off—right here on Substack in my Food, Love & Life blog. This launch is just for you, my loyal reader.

I am endlessly grateful to each and every one of you who reads, likes, shares, and sends such thoughtful comments. Thank you a million for walking this journey with me.

While this book was written as a gift for my beautiful daughters, Allie and Julie, it is also meant for all the bold, bright women who have walked beside me for the past 63 years.

That includes YOU.

And speaking of doing anything you put your mind to…

Let’s talk about January. Sugar. Separation.

Sorry, I love you, but…

Question: Why do I need to break up with my bestie?
Answer: Because she’s sweet going down—but sadly toxic when she hangs around too long.

I won’t belabor the point. You already know this. You’re a smart cookie 😉. But too many cookies (and muffins, and candy, and ice cream) can quietly lead to sugar dependence. It’s insidious.

Whether your daily habit includes:

• a sugary breakfast—think cereal, muffins, bagels, scones, OJ

• an afternoon handful of candy

• a late-night scoop of ice cream

It’s the daily intake of sugar that drives blood sugar spikes, crowds out real nutrition, and may contribute to chronic inflammation.

Translation: not great for your beautiful skin, physical body, or sharp brain.

Breaking up with sugar is easier than you think

In my holistic health coach training, we learned a concept that has helped hundreds of my clients ease cravings without feeling deprived.

It’s called crowding out.

Crowding out means adding more whole, nourishing foods so that less-healthy cravings—like sugar—naturally diminish over time, rather than eliminating them through harsh restriction.

Here’s what crowding out looks like in real life:

• Instead of cutting out nightly ice cream, add crushed almonds and blueberries to your bowl. Slowly reduce the ice cream while increasing the nuts and berries—until one day, it’s just fruit and crunch. And you actually look forward to it.

• Instead of cutting out your afternoon candy, add apple slices or fresh dates dipped in peanut butter. Gradually reduce the candy and increase the fruit and nut butter until that’s your new go-to treat.

• Instead of cutting out your morning muffin, cereal, bagel, or donut, add protein: a hard-boiled egg, Greek yogurt, cottage cheese, or organic chicken sausage. Over time, reduce the sugar-laden bread and increase the protein. Before you know it, breakfast feels grounding—not spiky.

Remember: how you start your day is how your day goes.
Start with high protein and no sugar and you’ll be far less tempted later in the day.

What do you think? Could you try this for one day? Maybe a week?

If you commit to just ten days of crowding out, you can dramatically crush sugar cravings. Before you can say “hankering,” you’ll notice you’re no longer craving—you’re looking forward to your whole-food replacements:

apples, oranges, almonds, cashews, pistachios, walnuts, carrot and celery sticks, turkey slices, almond butter, or cottage cheese.

My favorite crowding-out treat

My number one favorite is the WISE BAR—a nutrition bar made with functional mushrooms and ashwagandha, two ancient ingredients known to support mental clarity, reduce stress, and enhance overall health.

These are not typical garbage protein bars. In my opinion, many protein bars are simply disguised candy bars—loaded with chemicals and refined sugars.

Wise Bars contain just 10–12 organic, and clean ingredients across four flavors. Paired with a banana, they fuel and nourish me—without sugar spikes or cravings.

As I’ve shared before, I am not an influencer. I’m an educator who hopes to inspire healthier choices. I earn no income from recommended products—only better habits.

If you try crowding out sugar for whole foods, I’d love to hear about it. And if you need support, don’t hesitate to reach out.

But honestly, girlfriend—I’m not worried about you. You’ve got this. 💛

Thank you for being here. 🙏

Much love and deep gratitude for your time and attention. ❤️

Food, Love & Life is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.