Do You Suffer From .....?
     Inability to lose weight
      Extreme mood swings

· Are you tired of losing and gaining the same 20 pounds,
  or not being able to lose weight at all,
  no matter how much you exercise or starve yourself?
· Do you wonder how you will get everything done because you are so tired?
· Are you sometimes depressed or anxious and don't know why?
If this sounds like you, you may have a problem with sugar like I did.


  ($97 value)
(included in your kit)

*Are you addicted to sugar?
(take this quiz to find out)

*My report on the top 10 ways to
Tame Your Sugar Monster

*Free Sugar Blues audio teleclass

*Bonus: Free subscription to my newsletter
filled with tasty, healthy recipes and
useful tips for your good health

*I will never share your email address

Yes, send me my Sugar Buster Kit!

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  • When was the last time you received the personal attention you deserve and talked with someone about your health?


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  • No one diet works for everyone

    I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

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  • Could one conversation change your life?

    Schedule an initial consultation with me today!

It’s rare for anyone to get an hour to explore their wellness goals with a trained professional. As an Integrative Nutrition Health Coach, I create a supportive environment that enables you to articulate and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifestyle that works best for you.

Most approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find the changes collectively create a much larger impact than they originally expected. We work on what you want to improve, and within the circumstances of your unique situation.

Ruth Sanders
Ruth Sanders

Protect Yourself from Colds and Flu

It's that time of year again. You've probably noticed that all around you your coworkers, friends and the clerk at the grocery store are sneezing and coughing. Besides washing your hands, what can you do to protect yourself and your family from their germs?

Strengthen your Immune System with food:

Get vitamin C from fruits; oranges, kiwi, papaya are the highest sources.
Vegetables sources of vitamin C are; red bell peppers, cauliflower and broccoli.
Enjoy mushrooms, nuts and seeds, which contain zinc and selenium for immune boosting.
Garlic and onions and thyme contain antiviral and antibacterial substances.
Ginger contains substances that target viruses and is good for congestion-if you do get sick.

Turmeric is a spice that is anti-inflammatory and can boost your immune system.

  Turmeric Ginger Tea

1/2-teaspoon turmeric powder
1/4 teaspoon ginger powder
1-teaspoon butter or coconut oil/or
   a couple of shakes of black pepper (to make the turmeric more absorbable)
1 ½  cup hot water

1/8 tsp of stevia or to taste (optional)

Limit sugars and simple carbs

Eating too much sugar and simple carbohydrates weakens the immune system by decreasing the response of neutrophils that fight bacteria and viruses.

Minimize stress and get adequate sleep

The effects of stress weaken your immune system. Spend a few quiet moments alone to decompress from the stress of the day. Stop and take a few deep breaths throughout the day when you feel tense.

Consider supplements

Common supplements used to boost the immune system are Astragalus and Echinacea.Vitamin D is also considered and immune booster. The best way to get this is from the sun, but in the winter supplementation may be necessary.

Olive leaf and elderberry extracts may stop the replication of viruses and ward off the flu. Always check with your doctor before adding supplements, especially if you take a prescription medication.

By following a few sensible tips, you can go a long way in keeping you and your family protected from the flu.

Ruth Sanders Certified Health Coach

Ruth Sanders
Ruth Sanders

5 Ways to Prevent that Afternoon Slump

It happens about 2 PM or sometimes even at 10 or 11 in the morning. You are just so tired or maybe even sleepy. You just want to take a nap. Well, if you are where you can take a nap
just a 20 minute one can be helpful. But most of us cannot just quit working and go take a nap. So you reach for yet another cup of coffee or a sugary snack to keep you going. You know this is not healthy for you, but, what can you do. You have to keep going.
And yes, I know what that feels like because I felt exactly the same way and reached for the sugar to keep going.

So how do you have enough energy to make it through the day and be healthy, too.
Here are some things I do now to prevent that afternoon slump.

1. Keep my blood sugar balanced .I have protein at breakfast; eggs, any kind of meat, and some fruit and or veggies.
If I have a small amount of cereal, I make sure it is high fiber such as steel cut oats, to keep my blood sugar regulated.
Eat a good lunch with some meat and veggies and maybe a good complex carbohydrate such as sweet potato.

2. Keep hydrated. A lack of water can cause fatigue. If you drink coffee or tea, these are diuretics and can dehydrate you.

3. Have a healthy snack, if needed- some nuts and an apple is my favorite

4. A stretch break- stretch your body and take some deep breaths to bring energizing oxygen into your body.

5. Good sleep the night before
Take time to unwind before bed, no electronics at least an hour before.

That miserable afternoon slump is preventable with just a few preventive measures.

If you have any questions, or would like to talk about having more energy, or any other health challenge just email me and I would be glad to help.

Ruth Sanders



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