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Join Me For 21 Days Of Healthy Habits

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Just a quick note to let you know that registration for my 2017 Slim, Sexy, & Smart™ program is open!

I’m going to teach you everything you need to know about healthy habits in 21 days flat.

Click here to register for the program. Registration is now open (so you early birds can plan ahead!) and closes December 31st. The program will officially start on January 9th.

I created this program to answer all of your burning questions about how and what you should actually be eating. (Hint: It’s probably not what you think.)

No cleansing, no detoxing, no dieting; just plain good-old-fashion healthy eating & good nutrition.

This program is entirely in a private facebook group to complete at your own pace.

The total program value is well over $600 + –I figured I’d give you the way better end of the deal and sell it for as low as I can go – $150. (This is my cost and what I consider the “good-friend-and-family discount) 🙂

If you need a reminder of all the awesome stuff you get read it here.

Let’s start 2017 putting you on the path of becoming the best version of yourself possible.

Be Merry & Healthy,

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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

DAY 1
Breakfast
Superfood & Sassy Smoothie (Serves 1)
Âľ cup unsweetened coconut milk, hemp milk, or rice
milk
½ cup frozen mixed berries
½ avocado
1 teaspoon ground flax seeds
1 teaspoon ground chia seeds
1 handful of fresh spinach
Snack
~ 10 walnuts and 1 green apple
Lunch
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.
Snack
½ cup berries of choice
Dinner
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
ÂĽ cup fresh parsley, finely chopped
ÂĽ cup sunflower seeds
ÂĽ 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)
Instructions:
  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?
Naturally,
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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,

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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!

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Get’em while they’re ripe!

STRAWBERRIES

strawberries

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

Enjoy!

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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)

Ingredients:

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

Instructions:

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.

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Eat Less, Play More

Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to run off and continue playing? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

i_july_photo_1 (2)

As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.

Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease? Likewise, when you are unsatisfied with your relationships, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us—a full and fulfilling life—doesn’t come on a plate.

What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don’t have much free time for fun, try approaching a “serious” activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold.

Enjoy Life,

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Boost Energy Naturally!

What is the difference between blending and juicing?

 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!

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Are you nutty for Nuts?

Great news!  Some fats are actually good. The secret is as long as we don’t eat too much of it.

Nut oils are a great source of fat.

If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.

 If you are eating a nice, healthy, raw diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

 nuts

If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

 Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Photo credit:  healthyeatingsupport

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

 

Type of nut Calories Total fat
(saturated/unsaturated fat)*

Almonds, raw

163

14 g (1.1 g/12.2 g)

Almonds, dry   roasted

169

15 g (1.1 g/12.9 g)

Brazil nuts, raw

186

19 g (4.3 g/12.8 g)

Cashews, dry   roasted

163

13.1 g (2.6 g/10 g)

Chestnuts, roasted

69

0.6 g (0.1 g/0.5 g)

Hazelnuts   (filberts), raw

178

17 g (1.3 g/15.2 g)

Hazelnuts   (filberts), dry roasted

183

17.7 g (1.3 g/15.6   g)

Macadamia nuts, raw

204

21.5 g (3.4 g/17.1   g)

Macadamia nuts, dry   roasted

204

21.6 g (3.4 g/17.2   g)

Peanuts, dry   roasted

166

14 g (2g/11.4 g)

Pecans, dry roasted

201

21 g (1.8 g/18.3 g)

Pistachios, dry   roasted

161

12.7 g (1.6 g/10.5   g)

Walnuts, halved

185

18.5 g (1.7 g/15.9   g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

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Are you Coo-Coo for Coconut?

Coconut oil can be used for a lot of things.

You can cook with it and not only does it taste delicious, the health benefits are astounding!

Coconut oil is great in showers. It is a great cleanser as well as a moisturizer.  You can also keep it on your nightstand as a moisturizer.  There is a lot to be said for anything that is chemical free that we can use on our bodies.  There are some people who use coconut oil on their faces.

Coconut oil is great to massage into your scalp.  It is nice for the hair and the skin.

My favorite thing to do is mixing in the wonderful scents of essential oils.

Coconut oil is great in raw food recipes:

  • You can use 1 tsp of coconut oil daily in your morning smoothie.  It gives it such a nice texture and it is so good for you.
  • You can use coconut oil in raw protein bars. It gives them a lovely texture, flavor and holds them together nicely.
  • You can use coconut oil in chocolate, mushroom recipes, chia pudding (for immunity and strength).  Add a teaspoon of coconut oil for added smoothy creaminess.
  • You can add coconut oil in hot tea with a pinch of raw cacao for a special treat as well.
  • You can even use coconut oil with cashews and stevia to make a delicious frosting.

There are a lot of ways to use coconut oil and there are even more reasons why you should.

Coconut oil has lauric acid, caprylic acid, capric acid.  These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities.  It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated.  Coconut oil is a healthy fat.

Some of the benefits that are attributed to coconut oil include (but not limited to):

  • Weight loss
  • Heart disease
  • Immunity
  • Healing and infections
  • Digestion
  • Candida
  • Kidney stones
  • Liver disease
  • Diabetes
  • Stress
  • Bone loss
  • Tooth decay
  • Alzheimers
  • Hormone regulationcoconut

“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.”(Wolfe, 2009)

Coconut oil also helps to regulate blood sugar.  It is one fat that diabetics can eat without fear.

Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good for dental health.  It is especially beneficial to women who are at the age to develop osteoporosis.

When you go to order or purchase your coconut oil this is what you should look for:
organic-raw-extra virgin-cold pressed, like this one here.

Enjoy!

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