Monthly Archives: April 2014

Hooray for Hemp!

Hemp seeds seem to be cropping up everywhere!  So, is this little seed really worth all the hype?  Not only is it tasty, but they provide omega-6, omega-3 fatty acids and packed with protein.

Hemp Seeds

Work hemp seeds into your daily routine:

SMOOTHIES    Add 2 tablespoons into your smoothie for staying power all morning long (packed with fiber and protein).

SALADS  It’s so easy to sprinkle them onto any tossed salad.

COOKED GRAINS  Sprinkle them into your grain dishes and your family won’t even know it’s there!

BREAKFAST FOODS  Stir 1 – 2 tablespoons into your yogurt or oatmeal.

TRAIL MIXES  Sneak them into your on-the-go snacks like you would sunflower seeds.

Cheers to healthy eating!



Get’em while they’re ripe!



Get’em while they’re ripe!

Here are some tips for the best tasting strawberries:

1.  THE REDDER THE BETTER  Strawberries won’t get any riper or sweeter after they’ve been picked, so select firm berries that are a deep, dark red, with no soft spots.

2.  DON’T PILE BERRIES TOO DEEP  Place strawberries in a shallow container to keep them from getting crushed.

3.  TAKE HOME MORE THAN YOU NEED  Strawberries freeze well whole or sliced.  You can blend them in smoothies, or use in a recipe.

Here is one of my favorite smoothie recipes:

Strawberry Delight

1 cup non-fat milk, almond or rice milk

1/2 cup frozen strawberries

1/2 cup spinach

1 teaspoon raw honey or other healthy sweetner



What to skip (and why)

What to skip (AND WHY)juicing

1.  Processed foods “Artificial additives perform no function,” says Cynthia Sass, RD.  “They’re like pollution.”  When they linger in fat cells, they can cause problems, like interfering with blood sugar levels and metabolism.  Give them a rest and you’ll feel lighter and more energetic and mentally focused.

2.  Added sugar  Sugars hide in many foods that don’t even seem sweet – sauces, breads, crackers – so the amount you consume in a day is surprisingly high.  Stay clear from artificial sweetners.  It takes about three days to break your sugar addiction.

3.  Dairy and Eggs  Both of these are common allergens that can have an impact on your immune system.  For dairy, many people experience symptoms such as diarrhea and bloating related to being lactose intolerant.

4.  Gluten  If you experience fatigue, brain fog, bloat, and low energy you may have a sensitivity to gluten (the protein found in wheat, rye, and barley).

5.  Coffee and alcohol  This may be the toughest to give up for most people.  Alcohol stresses the liver, and coffee is acidic.

With Spring already here, there isn’t a much better season for a cleansing tune-up.  And no, I don’t mean fasting; and you won’t be drinking green juice morning, noon, and night.  For twelve days, you’ll give your body a break from all the processed stuff, added sugar, and gluten, plus common allergens dairy and eggs.  Think of it as a mini retreat!

Come join us here.

Eat Well,


Chicken, again?! Kick it up a notch!

I kept hearing over and over again from my family, “No more chicken!!!”.  I thought it was time to “Kick it up a notch” and try a new recipe.  They loved it!!!

One-Pot Chicken with Spinach

Ready in 40 minutes/makes 3 servings (recipe by Oxygenmag)


3-5 oz skinless, boneless chicken breast (organic, hormone-free is best!)chickenspinach1

1/2 cup yellow onion, chopped

1/2 tablespoon olive oil

1 1/2 cups low-sodium chicken broth

3/4 cups uncooked quinoa

1/8 cup fresh basil leaves or basil oil

1 clove garlic, crushed

Dash of sea salt and pepper

1 cup of fresh spinach


1.  Lightly coat a large skillet and saute onions over medium heat until translucent.  Set aside in bowl.

2.  Season chicken with salt and pepper.  Saute in olive oil in the same skillet, about 4 minutes per side, then remove and set aside.

3.  Pour chicken broth into skillet along with uncooked quinoa, basil (I like to use basil oil to enhance the flavor), garlic and cooked onions, and stir.  Nestle the chicken breasts into the quinoa.  Bring to a boil, then lower the heat and cover.  Simmer for 15 to 20 minutes, or until the quinoa is fluffy and has absorbed all of the liquid.

4.  Stir spinach into the mixture until it is wilted.

Serve hot.

Nutritional benefits

The amino acids in chicken help your body build muscle and burn more calories.  One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.  Learn more about quinoa here on another blog post I wrote.

Comment and let me know how you like it.