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?

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,


Boost Energy Naturally!

What is the difference between blending and juicing?


Blenders retain everything from the food. 

They take the fiber and pulp and blend it all together.

Juicers separate the pulp from the juice and we drink the juice only.

 When you first start out, juicing is a lot easier and gentler on your body.  Whether you are juicing to treat a health condition or just to stay healthy, you will experience a lot of detoxification.

If you are not used to all that fiber, the juice will still give you loads of energy.

When you advance, and if you enjoy the texture, go ahead and make smoothies.


When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it.  Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds.  The chlorophyll remakes our blood.  It is centered on magnesium and our blood is centered on iron.

You need to be careful to use simple juices if you are on a lot of medication.  If you are very sick, you will probably release toxins very quickly.  This will happen in the form of bowel movements.  Sometimes your liver dumps a lot of toxins.  Chlorophyll is a neutralizer of toxins and can deal with anything you have.  It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier.

Here’s one of my favorite recipes

Healthy Skin Green Goodness

2 green apples
2 cucumbers
2 handfuls of spinach
2 large carrots
4 celery stalks
1 lemon (peeled)
~ add 1 cup coconut water after you have juiced all ingredients together
~ Serves 2

Comment below with your experiences surrounding juicing and/or blending? Good or bad. Every experience is a learning experience toward healthy and wellness.

Drink up!


Time for a Change

I used to work out like crazy to keep in shape and eat whatever I wanted.  Some days I would eat really good and then fall back into my old eating habits of comfort food.  This was pretty much my whole life.  I was sick & tired.  My body shape never changed, never lost any weight and just didn’t understand why I was not seeing any changes or feeling like crap.  After my workouts, instead of feeling energized I was tired all the time.  I literally felt like a “hamster on a wheel”.
No one teaches you about nutrition and how to eat unless you want to pay lots of money.  Last year, I decided to take charge of my health and signed up with the Institute of Integrative Nutrition to learn “how to eat” and get back my energy.  It was the best decision I ever made.  I now have the knowledge that helped me to better health and understand the reasons what was causing me to revert back to my bad eating habits.
For the first time, I actually feel like I’m in control.  If you are struggling and sick & tired like I was, contact me , so I can help YOU get your life back on track.

Who has time to cook?

Who has time to cook?

Most times I find it difficult to cook, but found ways to eat healthy without spending hours cooking & baking.  If it takes me less than 30 minutes, than I’m all for it.
Here are some ideas I use on a daily basis:
1.  Drink smoothies for breakfastCOOKING
2.  Throw a salad together in minutes with your favorite ingredients (nuts, seeds, sprouts, tomatoes, avocado, chicken)
3.  Warm soup in my vitamixer
4.  Fish on the grill w/veggies (wrap in foil/drizzle with lemon)
5.  Tuna wrap (tuna, homemade mayo, sprouts, lettuce, tomatoes)
What are some of your quick & easy, go-to meals or snacks?


If you’re like me, I’m not a big fan of eating vegetables.  I’ll eat them, but there are days where I just don’t have a taste for them.  That’s why you’ll see me posting tons of smoothie and juice recipes because that’s how I get in my vegetables.  Dark leafy vegetables are the best and have the most antioxidants in them with Vitamins A, B, C, E and K.

When having a fresh juice or smoothie, it’s best to use a 3:1 ratio with vegetables being the most.  If you are new to this concept, you can start off with a higher ratio of fruit to greens and gradually increase the greens and decrease the fruit as you become used to the taste. Its the perfect way of getting more green vegetables into your diet if you hate them.

Blended fruit and vegetables are considered to have less of an impact on blood sugar because they contain fiber which slows the release of natural sugars into the blood stream. Juicing is best if you have delicate digestion or low in nutrients.  In order to retain their freshness, you should always drink them as fresh as possible.

Here is one of my favorite recipes:











Now, would you eat that many vegetables in a day?  Green smoothies taste so good, make your skin glow and give you so much energy.  The biggest complaint I hear is “I have no energy”.  Start out with one green smoothie a day and let me know how you feel after just 3 days.  Check out my free resources page!


Blend away!



I have a confession to make….

I’ve been eating mindlessly since January (that’s 4 months!).  I was tired of “structure” and constantly “planning” out my meals for the week.  I needed a BREAK from all of this because mentally I shut down.  When I shut down mentally, not only did my nutrition suffer, but so did my fitness.

I was having a hard time buttoning my pants because my stomach had gotten bigger and then I noticed it in my buttocks and thighs.  I went to put on my summer shorts and they didn’t fit anymore.

I wanted to cry!

How could I let this happen to me.  I’m a Health Coach, right?  Health coaches are supposed to be on top of everything with their nutrition, fitness and lives in general, aren’t they?

I felt like a failure and then I realized something.

Being a Health Coach doesn’t make me perfect.  I struggle just like anyone else who finds it difficult to lose weight or has low energy.  Going through this made me a better health coach because I can relate to others who are struggling with looking Sexy, having Fun and being Fit.

My motivation disappeared and I needed help fast to get me back on track.  That’s when I had to put my “health coaching” hat on and start working on myself. That’s when I knew that nutrition and fitness go hand in hand.

Like most, the question always is “Where do I start?”  The answer is to start small and big changes will happen.

Here are my 3 Sexy, Fun, Fit tips I recommend to get you back on track:

  1.  Have a nutrition plan to follow that has options that give you flexibility.i_july_photo_1 (2)
  2. Start moving!  Even if it’s only 15-20 minutes a day.  Find a workout partner or trainer to help motivate you.
  3. Get Support.  I can’t tell you how important it is to talk with someone about your struggles that understands what you’re going through and how to break free from them.  Start a group, partner with your spouse or friend, or invest in a Health Coach.


Re-Program, Recharge & Refocus

Making healthy changes is a step in the right direction.  However, going full force will not make you stick with it.  Gradual, small changes are the way to go to make it a long-term healthy lifestyle change.  What’s the big rush for anyway?  Be patient and it will happen, Trust Me.
The best way to get started is to eliminate foods that cause bloat and allergens.  Here are some tips you can try:
  • Replace regular milk with almond or rice milk.
  • Reduce caffeine intake by 1/4 cup each day.  Replace with Green Tea.rice milk
  • Replace white sugar with Raw Honey or stevia (plant extract)
  • Reduce or eliminate grains. Replace with a smoothie or fresh juice.

Eliminating these common allergens will allow your body to rest and you will feel lighter and more energetic.  When you have digestive issues, mood swings, gas, bloating and hormonal issues than you know it’s time to revamp the way you’re eating.  I thought I was eating healthy when I would have my oatmeal in the morning, but then my stomach would grow 3 times larger!  Once I eliminated it, no more bloat, so I knew that grains in general was causing an issue for me.

Everyone’s body is different, so you just need to try eliminating certain foods and gradually put them back and see how you feel.

It takes time for your “taste buds” to get used to it, but once you re-program, recharge and refocus, then you’re on your way to a more healthier way of eating!  If you are in need of support, contact me and I’ll be there for you to listen, guide and empower you to make a change.

With you in Holistic Health,