Blog Archives

Join Me For 21 Days Of Healthy Habits


Just a quick note to let you know that registration for my 2017 Slim, Sexy, & Smart‚ĄĘ 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) ūüôā

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,



FREE Gift: Jumpstart 2016

EO Course

Hey There!

Looking ahead at the new year, I hope 2016 will be even more exciting for you.  If you are ready to Jumpstart your Essential Oil Journey, be sure to grab my soon to be released 7 Day Virtual Course.

Get on the list here

Here’s a sneak peek at what we will be covering in the course:

Day 1:  Application 101
Day 2:  Recipes for You and Your Home
Day 3:  Detoxification
Day 4:  Natural Beauty Regimen
Day 5:  Makeover Your Gym Bag
Day 6:  Home Cleaning
Day 7:  Your Action Plan

Let’s keep in touch, don’t forget to LIKE my Facebook Page.

Cheers to the New Year!


Spring Pea Soup

Spring Pea Soup

I love this soup because you use fresh, seasonal ingredients and it makes me think of Spring! ¬†It’s pretty quick to put together too, and you’ll have enough soup for leftovers. ¬†Here are just a few health benefits of peas:

1.  The lutein and vitamin A in peas protects your eyes.

2. Both the fiber and lutein in peas improve heart health by lowering cholesterol and preventing the buildup of plaque along your artery walls.

3.Eating peas can help you meet your daily fiber needs. A 1/2-cup serving contains 4.4 grams of fiber, more than 1 cup of oatmeal with 4 grams of fiber and a 1/2 cup of cooked broccoli with 2.6 grams of fiber. The fiber in peas can help you better manage your weight by keeping you feeling full longer.


2 pounds of peas, shelled

2 2/3 cup organic vegetable stock

2 2/3 cup cold water

Kosher salt and pepper to taste

Stevia (start with 2 tsp. and add more if you’d like)


1.  Boil peas for about 10 minutes until soft.  Drain and pour into bowl of ice water (this will keep them bright green).  Drain again.

2.  Cover peas in pot with stock and cold water.  Season with salt and pepper.

3.  Pour mixture into blender, add stevia, and puree on medium-high speed.  Serve hot or cold.

Make four servings

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Source:  Livestrong


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.


The World’s Healthiest Food

Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables.  Sweet potatoes are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies, which has been linked with degenerative diseases.  They are a good source of vitamin C.  This vitamin plays an important role in  digestion, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. They contain Vitamin D which is critical for immune system and overall health at this time of year.  Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

Balsamic Glazed Butternut Squash

Baked spicy sweet potato

recipe by M & F Hers


2 1/2 cups peeled and cubed butternut squash

2 tablespoons of organic honey

3 tablespoons balsamic vinegar

1 tablespoon olive oil

1/2 tablespoon chili powder


1.  Preheat oven to 400 degrees.

2. Combine all ingredients in a bowl.

3.  Spread squash mixture in a single layer on a cookie sheet.

4.  Bake for 30 minutes, gently turning after 15 minutes.



Nourish your body

Not all oils and fats are created equal

Heavily processed, hydrogenated, ‚Äútrans‚ÄĚ fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For saut√©ing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
  • When saut√©ing foods at moderate temperatures, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.


Recipes of the Month:


Savory Tahini Sauce

Prep time: 5 minutes

Yield: 1 cup


1/2 cup tahini

1/4 cup water

3 tablespoons lemon juice or 3 drops of lemon oil

2 tablespoons tamari

2 tablespoons maple syrup

1-2 cloves of garlic, minced

pinch of cayenne (to your taste)



1.   In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!

2.   Add remaining ingredients and whisk until combined.

3.   Adjust flavors to your taste. Add additional water if you want it thinner.

4.   Serve over grains and greens.

Note: Tahini sauce keeps refrigerated for up to one week.




What Do You Know About Therapeutic Essential Oils?

Therapeutic Essential Oils have so many wonderful properties that may help you to relax and lower anxiety levels to reducing inflammation, helping your liver detox, rejuvenating your skin, and so much more.
This past year I have literally given my medicine cabinet a complete makeover. ¬†And in the long run, it’s way less expensive.


Is there such as thing as healthy chocolate?

Cacao is a Superfood! A Superfood!

Cacao (chocolate) is one of the most delicious and healthy super foods that exist. It is beneficial with PMS symptoms, good for metabolizing glucose, keeping the heart healthy, easing depression and it also helps as a delivery agent for many other super-foods like mushrooms, goji berries and spirulina. In addition to supporting cardiac health and lifting moods, cacao is well-known to ease symptoms of PMS, enhance glucose metabolism and may even help prevent colon cancer.

‚ÄúAll you need is love. But a little chocolate now and then doesn‚Äôt hurt.‚ÄĚ ‚Äď Charles M. Schulz.

In it’s most natural form cacao is a seed. Everything chocolate comes from a seed and is called cocoa beans. Chocolate does not have sugar or dairy not unless you add it. If you want a delicious, high energy weight loss food; chocolate is your bean!
What is in chocolate and what it does
Magnesium ‚Äď #1 source of¬† heart, brain, muscle cramping, elimination, alkaline, bone strength
balances blood sugar
blood, immunity
Vitamin C
immunity, liver, pancreas, skin


There are also many good reasons to eat chocolate only when raw. The oxalic acid and omega 6 fatty acids become problematic (trans fat and oxalates). There are a lot of delicious ways to use raw cacao. You can buy nibs, powder and cacao butter. One of the special qualities cacao has for is to hide the flavor of foods that don’t taste so great. You can eat spirulina with cacao and never even taste it.

One of my favorite foods with raw cacao is so easy and healthy and delicious that you won’t believe it!  This protein immunity pudding can be added to or subtracted from and you can’t mess it up (something easy exactly what you need in the kitchen). It’s too good for me not to share so here it is:
Chocolate Protein Immunity Pudding

Ingredients Needed:
1/2 cup coconut milk
1 little chunk of cocoa butter
1 tsp coconut oil
3 tbsp chia seeds
1/2 cup cacao powder
1 tsp reishi mushroom
1 tsp chaga mushrooms
1 tbsp spirulina
1 handful of spinach
1 handful frozen strawberries
1 handful goji berries
a very small pinch of raw vanilla

In mixer soak chia seeds with coconut milk for 30 minutes then add in the rest and blend
Sprinkle with cocoa nibs or bee pollen…
IT IS YUMMY and so healthy.

What is your favorite chocolate food? Please share!

Love Yourself – Take Care of Your Body

I love the idea of giving up the need to be skinny. The truth is it is fine if you are not overweight.  If you are overweight then you should love yourself enough to give you the gift of health.  It would be nice if we did it to feel good, strong and at peak health instead of to project an image to ourselves and to the world.

With all clarity, we know that our body should not really be a reflection of ourselves.  It is a reflection of our health.  That being said a person who is in perfect health is not any more loveable than a sick one at least that is the way it should be.

My¬†story: ‚ÄúI think back on the time I was in my teens, twenties, thirties,¬†and now my forties.¬† In my teens I thought I was fat (even though I wasn’t) and tried to¬†achieve the perfect body.¬† I didn‚Äôt go on diets, but¬†exercised profusely and my body did not change.¬† It was because I¬†was still eating junk.¬† No one taught me the right way to eat.

I would eat fast food and then try not to eat the next day because I felt so guilty.  I had no concept of what I should be feeding my body.

Through my 20′s all I had to do was gain a pound and I felt like I was ready to go over the edge into obesity.  I was actually within my weight range but I never felt that way.

In my 30′s I gained fifty pounds with each of my children and would eat whatever I wanted.  I used pregnancy as an excuse to eat whatever cravings I had.  I was so ashamed of how I looked.  Slowly, I monitored what I ate and started weight training to let go of those pregnancy pounds.

Which takes me into my 40′s I decided after a few years of weight training to enter my first figure competition.  I went on a low-carb diet and felt tired, weak and battled adrenal fatigue.  It took me almost a year to recover from the effects it had on me emotionally to get back to clean eating and knowing what was right for my body.  I thought once I achieved this level I would be healthy and happy.  Due to the restrictive low carb diet, after my competition I ate anything and everything only to gain an extra 10 pounds back from where I started.

I started eating more (yes more healthy foods) and moving more and I got to where I wanted to be slim and healthy.  I no longer eat to be skinny, I eat to be healthy.  The truth is, if we quit eating foods that add to our health, we quit being healthy.

Finally, in my 40′s I figured out that the two are connected.  If I give my body the gift of health, it gives me back what I am meant to be.  I may not be meant to be skinny any more, but I am back to the healthy place I was as a kid and a teenager where it is about me and not my figure.

Truth is, I started this out as a ‚Äúlove your body‚ÄĚ type of blog.¬† At the beginning I was perfectly happy and it was because my body was perfectly perfect.¬† The more junk I ate and the more I tried to manipulate my weight the harder it became.¬† Hormones are what put me over the edge.¬† I am not providing excuses, I am only stating my struggles.¬† I keep asking, ‚ÄĚWhy do these people follow these perfectly fine diet regimens and gain it¬†all back?‚Ä̬† If the diet is so great, why don‚Äôt they stay on it or if they do stay on it, why don‚Äôt they maintain the loss?¬† The truth is, consistency is a big thing.¬† Second to consistency is constant improvement and upgrades to what we do.‚ÄĚ

You cannot do intermittent health care.¬† Exercise has to be a daily thing.¬† Aside from occasional ‚Äúfree meals‚ÄĚ, we have to eat to nourish and maintain our bodies.¬† It is an odd thing that has happened in our society where food intake is such a social and pleasure thing instead of a way to fuel our bodies.

So the conclusion is there is nothing wrong with always being aware of what we do to stay slim and strong and healthy.  We should love ourselves for who we are on the inside but also love the potential we have; both inner and outer and always strive to live up to it.



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?