Blog Archives

Renew in 24 Hours

wake up

Imagine this

  • You have better sleep
  • Your skin is glowing
  • You are waking up without bags under your eyes
  • You are feeling less bloated
  • You are walking through the day feeling lighter with every step
  • You are eating foods that maybe once called inflammation or some kind of allergic reaction
  • You’re looking forward to the next day
  • You’re laughing more with your friends
  • You’re dreaming bigger
  • You’re carving out time within your day that is just for you

Renew in 24 Hours

Superfood & Sassy Smoothie (Serves 1)
¾ cup unsweetened coconut milk, hemp milk, or rice
½ cup frozen mixed berries
½ avocado
1 teaspoon ground flax seeds
1 teaspoon ground chia seeds
1 handful of fresh spinach
~ 10 walnuts and 1 green apple
Orange Arugula Salad (Serves 2)
1 cup arugula
2 cups spinach
2 oranges, peeled and sliced
½ cup cherry tomatoes, sliced in half
2 tablespoons pine nuts
1 avocado, diced
1-2 tablespoons tahini or olive oil
Place the arugula and spinach in a large bowl. Top
with cherry tomatoes,
oranges, avocado, and pine nuts. Toss with tahini
or olive oil.
½ cup berries of choice
Veggie Bowl Serves 1 (double the recipe for 2 people)
½ cup quinoa or brown rice
1 cup water
1 cup broccoli, coarsely chopped
1 cup cauliflower, coarsely chopped
1 cup carrots, peeled, diced, and coarsely chopped
1 cup spinach, coarsely chopped
1 red pepper, coarsely chopped
¼ cup fresh parsley, finely chopped
¼ cup sunflower seeds
¼ cup pumpkin seeds
juice of ½ a lemon
sea salt and cayenne pepper, to taste
drizzle of olive oil or flax oil
2 tablespoons turmeric or curry (optional)
  1. Rinse quinoa thoroughly and place in pot with water and turmeric or curry
  2. powder, if using.
  3. Bring to a boil, lower heat, and simmer for 15-20 minutes.
  4. Remove from heat, and allow to sit for 5 minutes. Stir with a fork.
  5. Steam broccoli, carrots, and cauliflower for 6 minutes.
  6. Chop spinach, parsley, and red pepper.
  7. In a large mixing bowl, toss together quinoa, steamed vegetables, spinach, red pepper, and parsley.
  8. Add the raw seeds and drizzle with lemon juice, sea salt, cayenne pepper, and oil.
Serve cold or warm.
Before Bed
Drink chamomile tea with lemon and raw honey

It’s never just about the food on our plate. Helpful Tips for Self-Care:

  1. Cuddle up with your favorite blanket, and put a heating pad on your tummy to improve digestion.
  2. Brew a cup of tea and add your favorite local honey
  3. Do self-massage each night with coconut oil and your favorite essential oil on your feet and hands.
  4. Look in the mirror each day and tell yourself, “I love you”
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.
What are some other ways you like to Renew Yourself?

How to Stay Healthy When Traveling

“How to Stay Healthy When Traveling”


PACK SNACKS: Bring more than enough food for your traveling time so you will not get hungry and be able to maintain your energy levels. Snacks such as fresh fruit, raw nuts, trail mix, bars, protein powder, or raw veggies with hummus or nut butter.

HYDRATION IS KEY: It’s easy to get dehydrated on planes because of the circulated air and the altitude, so be sure to bring an empty water bottle that you can easily fill up.  Avoid dehydrating drinks like coffee or sodas.2

PLAN AHEAD: I always carry the same grocery list with me for my travels.  When you arrive at your destination, find a local grocery or health food store where you can stock up on healthy foods.  It’s all about prioritizing and fueling your body with foods that make you feel your best.

MOVE YOUR BODY: Whether there is a gym by you or not, packing your workout clothes/shoes makes you much more likely to schedule in some movement into your day. Most gyms offer guest passes which are perfect for travelers. If you can’t make it to the gym, walking, body weight exercises or running is a great alternative.

EATING OUT: You can ALWAYS create something healthy and delicious when dining out. Build your meal with a protein, a healthy whole grain carb and a little healthy fat like avocado, nuts or olive oil.  It’s always a good idea to start with a salad and a light dressing like balsamic vinegarette.  See how simple it is?!

HAVE FUN! Sometimes it’s easy to forget that life is about CHOICES and letting go of the “rules” sometimes. I don’t want to feel guilty if I have a glass of wine with my steak for dinner on Saturday with my girlfriends. Life is about balance. It’s about letting go of the guilt when you make the decision to indulge and savor the moment.

Don’t forget to subscribe to my newsletter for more healthy tips!


Happy Traveling,





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!



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.


Get your engines moving!

Digestive health can be easily changed with simple lifestyle adjustments.

Do you have constipation, gas, bloating, diarrhea or heartburn?

If you answered yes to any of the above mentioned troubles there are simple ways to start changing how you are feeling.

15 Simple Steps:

1. More fruit and vegetables, less red meat.fruit

2. More whole foods, less processed foods.
3. Drink freshly squeezed lemons in spring or filtered water. This is alkalizing and helps to clean the stomach of any residual debris.
4. Do not ignore the urge to have a bowel movement. Listen to your body.
5. Eat more fiber (#1)
6. Skip the NSAID’s/non-steroidal anti inflammatory drugs. Regular use of these drugs can cause peptic ulcers in the digestive tract.
7. Be careful of use and overuse of other drugs that create digestive problems. Too many antibiotics can strip your gut of good bacteria and you can end up with c-difficile.
8. Don’t overeat.
9. Use essential oils to promote better digestion.
10. Drink your liquids before and after meals, not during.
11. Take your time and really chew-chew-chew. Your body can use energy for other things if you chew your food instead of relying on acid and enzymes.
12. Eat slower so you do not swallow a lot of air while you eat.
13. Do all of the above and skip the laxatives, as your body becomes reliant on them and they are habit forming.
14. Smoking and drinking can cause ulcers and heartburn.
15. Don’t be afraid to enlist the help of a specialist (gastroenterologist). You may want to get a referral from a friend or relative. Remember that they are there to diagnose and treat, prevention lies in your hands.





GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.

Reading Food Labels 101

If it has a label then don’t eat it! I won’t stop there but it is about that simple.  Processed foods are not whole foods.  The longer the list of ingredients, the further you should stay away.

These are some of the words that should send you running:

Artificial  (anything)
High fructose corn syrup
Artificial sweeteners
Ammonium sulfate
Carminic acid (crushed bug parts)
Sodium benzoate
Ammonium sulfate (fertilizer)
Refined grains
Shellac (more bug parts)
Castoreum (beaver anal glands)
Gum base (from sheep)
L-cystine (hair or duck feathers)
Sugar (there are about 400 different names for sugar…that is a whole other blog!)
Bleached white flour
Partially Hydrogenated Soybean Oil / Hydrogenated Soybean Oil

Things you should eat:

Almost anything in the produce section!  Whole Foods!

Be Healthy,



GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.