10 Worst Foods for Longevity

Longevity. Longevity is something we are all seeking. People are now living longer than they ever have in the entire history of humanity. But what does that longevity mean if the ‘golden’ years of life are spent battling dementia or Alzheimer’s? If you can’t enjoy your life mentally and physically, what is the point of living longer for the sake of living longer?? You can protect your cells and body to be able to have a happy and full life in your later years. The added bonus of healthy eating and living is beautifying for your skin and body too! And it all comes down to you getting to know your body and how to nourish it properly. It isn’t about calories or fat-free or sugar-free or any of those other restrictions that traditional diets or the media tells you is the latest and greatest thing. It is about you! You are a unique individual and the proper nutrition that your body needs is unique to you! Although...there is a basic starting point for us all:

Top 10 Worst Foods for Longevity

  • Sweetened Dairy Products - ice cream, frozen yogurt, low-fat ice cream etc, sugar acts on your brain like cocaine and excess amounts of sugar in your diet over time have been linked to various ailments.

  • Trans-fat Containing Foods - commercially baked goods, margarine, shortening, fast foods etc

  • Donuts - refined white sugar, refined white flour and fried - talk about a triple-threat...

  • Sausage, Hot Dogs and Luncheon Meats - filled with nitrites, nitrates and various other fillers and chemical preservatives - linked to heart disease and increased risk for cancer.

  • Smoked Meat, Barbecued Meat and Conventionally Raised Red Meat - cooking meats at high temperatures creates carcinogens (HCAs & PAHs) which can lead to cancer and conventionally raised meats are pumped full of antibiotics and hormones, which are best avoided completely.

  • Fried Foods - the process of frying starchy foods creates acrylamides, which are toxic and linked to advanced aging of the skin and cancer.

  • Highly Salted Foods - processed foods and ready-to-eat meals often have high amounts of refined salt which can increase your risk of heart disease and stomach cancer.

  • Soda - is unhealthy on so many levels...High Fructose Corn Syrup has been shown to disrupt the hormones that signal when to stop eating, leading to overeating and the health issues associated with that.  

  • Refined White Sugar - highly processed and adds no nutritional value. Cancer researchers have found that ‘sugar feeds cancer’.

  • Refined White Flour - highly processed and has no nutritional value. Refined white flour also turns into sugar quickly in your body; overconsumption of which has been linked to various chronic illnesses, from diabetes to heart disease to cancer.

No pressure right?? I’m sure many (or some) of the foods that are your guilty pleasures are on this list. They were on mine!! There are healthy alternatives to cold cuts - and I don’t mean anything containing soy. Go for organic, no antibiotics, no hormones, nitrate-free and nitrite-free - when it comes to choosing cold cuts. The less fillers and chemicals the better!! Swapping soda for water will help your body on many levels - hydration will improve your skin and aid with detoxification. I’m not a sugar/sweets-craving person but for those I recommend retraining your palate. It is best to go for fruits and use stevia or raw honey in your tea or coffee. As for the grilling - grill smaller cuts of organic, grass-fed meat and turn them often to limit production of carcinogens. You can enjoy your food and nourish your body properly! Just be aware and get informed. Start making good choices and see what it can do for your health and wellbeing!  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Tips for Thyroid Health

Earlier this week I was talking about the thyroid, its importance to everyone’s health and wellbeing and how common it is to have undiagnosed thyroid issues. To recap these are the symptoms:

Common Symptoms of Hypothyroidism

  • weight gain

  • fatigue

  • cold hands and/feet

  • brain fog

  • constipation

  • thinning hair

  • dry skin

Not so Common Symptoms

  • high cholesterol

  • infertility

  • heart palpitations

  • fluid retention

  • heavy periods

You can read more information about your thyroid here. In this post we will focus on foods that to start eliminating to start healing your thyroid and foods to start incorporating into your diet. Remember to make 1/2 your plate at lunch and dinner green vegetables and other veggies. *If you are on thyroid medication, please consult with your doctor and confirm that these dietary changes won’t interfere with your medication.

Foods to Avoid

  • Avoid Gluten - it is a protein that is found in some grains that causes inflammation in the body, interferes with digestion and disrupts hormones. Gluten is found in these grains: wheat, all varieties (breads, cereals or pasta), spelt, kamut, triticale, durum, rye, and barley.

  • Avoid Food Additives, Preservatives, Chemicals, Pesticides, Fungicides, Hormones, Antibiotics, Genetically Modified Foods (GMOs) - the amount of chemicals, of all sorts, in our food supply is scary and dangerous to our health. They can often be found where we least expect them, so be sure to read ALL your ingredients labels! If your great-grandmother would not recognize it as food neither does your body!

  • Avoid Soy Products - they contain compounds called phytoestrogens and goitrogens, which make it difficult for your thyroid to function properly. Studies have shown that eating soy increases the chances of having thyroid problems. Most soy is also genetically modified - all the more reason to stay away from soy.

  • Avoid excess sugar, caffeine, refined carbohydrates and artificial sweeteners - an excess amount of all of these interfere with a healthy hormone balance and contribute to diabetes, heart diseases, cancer, metabolic syndrome, chronic inflammation and a host of other illnesses.

Foods to Eat

  1. Foods that Aid Glutathione Production - glutathione is a master antioxidant and has powerful healing properties for the thyroid. Start including asparagus, garlic, avocados, organic cage-free and pastured raised eggs and red meat, turmeric, bananas, tomatoes and some cruciferous vegetables like broccoli and cabbage.

  2. Cook your Goitrogens - goirogens are compounds that inhibit thyroid function. The thing is that the foods that contain these compounds are actually healthy and good for you. You just have to cook them - steam, boil or sautee. They are primarily found in cruciferous vegetables - cabbage, broccoli, broccolini, cauliflower, mustard greens, brussels sprouts, kale, turnips, collards, watercress and pears, and millet.

  3. Foods Rich in Healthy Fats - healthy fats may seem like an oxymoron but they are absolutely necessary for a healthy body, as they help build thyroid hormones. Eat avocados, nuts and seeds, chia seeds, flaxseeds, coconut oil, olive oil, ghee, wild salmon, sardines and other cold water fatty fish.

  4. Foods Rich in Protein - are essential to building hormones and maintaining a healthy body. Plant-based protein sources are more easily digested by your body - choose black beans, aduki, lentils or kidney beans. Broccoli, spinach and kale (cooked) have good amounts of protein too! If you’re going animal sources of protein make sure they are wild-caught, grass/pasture-fed and organic - choose more cold-water fatty fish like salmon, sardines, tuna, halibut and mackerel, followed by pasture-raised organic chicken, turkey and other poultry and grass-fed, organic beef and cattle.

By avoiding (or starting to eliminate) the foods that compromise thyroid health and loading up on foods that will protect and maintain your thyroid you will experience the benefits of a functional thyroid. Say goodbye to fatigue, brain fog, skin issues and your inability to maintain a healthy weight! Your health and wellbeing are in your hands. Choose to be healthy and fit. Choose to enjoy your all aspects of your life!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Heal Your Thyroid Starting in 5 Steps

Your thyroid is a butterfly shaped gland in your neck that regulates practically all your metabolic processes. It’s possible for the thyroid to be underactive (hypothyroid) or overactive (hyperthyroid). One can be diagnosed with primary hypothyroidism, when your hormone isn’t able to produce enough thyroid hormone or have hypothyroidism due to an autoimmune condition called Hashimoto’s. Two things that trouble me about thyroid disease is that an estimated 30-50 million Americans have hypothyroidism and aren’t even aware of it and most of them are women. I myself have had slight thyroid issues, my mother has them, so I am very careful of what I put into my body and seek out foods that help support a healthy thyroid.

Common Symptoms of Hypothyroidism

  • weight gain

  • fatigue

  • cold hands and/feet

  • brain fog

  • constipation

  • thinning hair

  • dry skin

Not so Common Symptoms

  • high cholesterol

  • infertility

  • heart palpitations

  • fluid retention

  • heavy periods

Why is your thyroid so important??

It impacts not only your metabolism, but also your brain function/cognition, body temperature, cardiovascular function, fat/cholesterol metabolism, female hormone balance and fertility.

What can you do heal and maintain thyroid health??

Turns out there’s quite a bit you can do to maintain optimum thyroid health and reap the benefits of a healthy body and mind.

  1. Eat foods high in Selenium, an important mineral that’s essential for the conversion to the active thyroid hormone, like brazil nuts, fish, shellfish and liver.

  2. Eat foods rich in Zinc, which also aid in the conversion of inactive to active thyroid hormone, like oysters and shellfish, grass-fed beef, spinach, pumpkin seeds and cacao.

  3. Eat foods rich in protein and Omega 3s, that aid in transporting the thyroid hormone and reducing inflammation in the body, like wild salmon, sardines, mackerel, flaxseeds, walnuts and chia seeds.

  4. Eat (and cook with) Coconut Oil, a medium-chain fatty acid that aids in boosting your metabolism and as a healthy fat it helps your body build hormones. Start with 1 tbsp of coconut oil first thing in the morning.

  5. Add Turmeric to your routine! It’s a powerful anti-inflammatory, loaded with antioxidants and helps boost liver function. A well functioning liver is crucial for thyroid hormone conversion. Use it as a spice in your cooking, add it to your juices or smoothies.

Turmeric Smoothie

1 cup organic coconut milk (Flax/Almond/Hemp milk are good substitutes)

½ cup pineapple chunks, frozen or fresh

½ banana

½ tbsp coconut oil (can use 1 tbsp for added detoxification)

1 tsp chia seeds

1 tsp raw maca powder

½ tsp turmeric (can use 1 tsp for added detoxification)

½ tsp Ceylon cinnamon

1 tbsp raw cacao powder (optional)

=>Blend and enjoy! It is best to drink this first thing in the morning to start your day off with its great detoxifying effects and nutrients. **(It definitely cleansed me - so if you haven’t done a cleanse, start with Flax/Almond/Hemp milk)

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


"Eat Right"?? Dispelling Common Mistakes

What is WRONG with this picture??

What is WRONG with this picture??

There is something wrong with this picture... Yes!! This picture => 

I read magazines and every once in awhile I see them promoting certain foods that are NOT good for you. I have a particular issue with this magazine because it is a ‘fitness and health’ magazine. I would think their staff would be better informed...but who knows what they were thinking when they approved this info-graphic. The other thing I have an issue with is that just by quick glance there doesn’t seem to be anything wrong with this information. But there is.

I’ll explain where I am coming from when I say this. I am a Certified Health Coach who has personally experienced what many of my clients have experienced - they think they are healthy and on the surface they are! BUT!! They still are not achieving the results they want and should be achieving!! Which is where I come in. I help them get to the bottom of what is going on with their bodies and many of the times the choices they are making, which they think are “healthy” because of the (mis)information they’ve received, in reality are doing more harm than good.

Let’s go in!

Canola Oil - NOT A GOOD OIL TO CONSUME!! “Vegetable-based oils”? Not the thing to recommend. These oils are highly processed and in most cases come from genetically modified seeds. Ever heard of a Canola plant?? No, right. Because there is no plant called ‘canola’, from whose seeds the oil would be made. Canola (Rapeseed), Corn and Soybean oils are highly inflammatory and have been associated with inflammatory health problems including heart disease and cancer. Precisely the diseases you are looking to avoid!

=>DON’T USE CANOLA OIL!! GO FOR COCONUT OIL or GHEE for cooking purposes

What it SHOULD look like

What it SHOULD look like

Whole Grains - Why are they specifying “whole grains” and misleading you to think that white bread is a whole grain?? White bread and ‘whole wheat’ bread are NOT whole grains! I will give them some credit for having ‘rye, barley and oats’ specified but it is in small print and images speak louder than fine print.

=>WHITE and ‘WHOLE WHEAT’ BREAD ARE NOT A WHOLE GRAINS! GO FOR SPELT, EZEKIEL, MANNA (Barley, Quinoa, Oats are good too) Look for minimally processed breads!

Fruits - they say to eat ‘at least 1 whole fruit’ and ‘1 ½ cups of berries’ but you really should be eating 2-3 fruits a day. Apples and pears are great options but you need to be aware that apples are one of the fruits with the heaviest pesticide residues.

=>GO ORGANIC for the FRUITS you will EAT WHOLE like BERRIES, Blueberries or Strawberries, and APPLES and PEARS

Vegetables - they are encouraging you to eat ‘1 ½ cups of a variety of vegetables a day’ but unfortunately their suggestion falls significantly short of what we all should be eating a day. Considering the day to day stresses and how unbalanced our lives are...our bodies need ample vegetables to help keep it functioning optimally and vegetables give us energy!! Who doesn’t need energy?? (They also encourage weight loss ;))

=>GO for 2 cups of Vegetables per meal (ORGANIC, if they are on the “Dirty Dozen” list) with your Lunch AND Dinner 

Fish - a great suggestion which should’ve been better executed. “3 or more servings a week” is a good suggestion. But, farmed (conventional) salmon is a highly polluted fish, as are most farmed fish. If you are choosing a farmed fish you want to choose sustainably farmed fish. You are choosing fish for their health benefits, when they are traditionally farmed they are pumped with antibiotics and chemicals (which is not what you want in your body).

=>GO WILD, whenever possible! IF NOT, choose SUSTAINABLY FARMED FISH

=>NEVER eat ‘Low-fat’ Dairy - anything ‘low fat’ or ‘non-fat’ (etc) is a Highly Processed ‘Food’

I know it’s a lot of information I just gave you but there’s so much more I didn’t even touch upon!! The things I want to leave you with, for your continued, improved health and well-being are the arrows above and to always do your research. Don’t read something in a magazine and take it as gospel. (or even this post - feel free to ask me questions!!) Choose your sources for the information that will go into making every cell in your body very, VERY, carefully.

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

 

Give Your Hangover the BOOT in 4 Steps

Have you ever had a night when you drank way too much alcohol?? And you’ve told yourself “I am never doing this again!”?? But it happens again. Maybe not as severe as that one night but it still happens! It’s a part of our society. Regardless of your age, educational achievements or professional accolades social drinking is an acceptable part of our culture.

I’m not going to tell you to refuse to drink alcohol because absolute restrictions don’t work. I will tell you that it is best to exercise moderation - but that is not surprising because moderation is something that is to be exercised for everything. I will let you in on what’s going on in your body when you experience a hangover and what foods you need to eat in order to kiss your hangover bah-bye!!

So you have a hangover - this is what’s really going on in your body.

  • Rampant inflammation

  • Varying degrees of dehydration (you already knew that one!)

  • Gastro-intestinal symptoms - nausea to vomiting to stomach aches etc

  • Mineral and electrolyte imbalances

  • Dilation of your blood vessels, causing headaches and flushing of your skin

  • Exhaustion due to inadequate sleep and/or poor quality sleep

A quick science lesson - alcohol is metabolized in two stages. In the 1st stage the alcohol (ethanol) is metabolized by a group of enzymes into acetaldehyde, which is a toxic and carcinogenic substance. In the 2nd stage, the acetaldehyde is broken down into acetate, which is harmless. Some people, like those of Asian and American Indian ancestry, may have more difficulty with the 2nd part of the process - hence the “Asian Flush” some of your friends may joke about.

Now you have a hangover! Take these steps to significantly lessen or cure your hangover. This is my tried and true method.

  1. Eat up Healthy Fats! Organic, cage-free eggs and avocados are my Go To foods for this.

  2. Greens - Lots and lots of fresh, organic green veggies to aid your liver in detoxifying your body. Fresh smoothies with lots of kale and spinach or add swiss chard and spinach to your omelette! The greens have lots of vitamins and minerals, which your body needs to restore itself.

  3. Kombucha - it’s a fermented tea beverage that is loaded with probiotics, antioxidants, enzymes and B vitamins. Remember the goal when you’re hungover is to restore and replenish and your tummy needs this!

  4. Water - lots and lots of water with organic lemons squeezed into it! The lemons aid your body in detoxification and boost hydration.

The combination of these 4 things will have you feeling good as new and you will still remain on the right path to achieving your health and wellness goals! How does it get better than that?? :)

Eat this… (In the above picture I chose to fry/poach the eggs instead of making them frittata style - if you choose this method cook for 10 minutes or until the yolk is cooked to your liking. Either version is delicious!)

Swiss Chard & Spinach Frittata

1 bunch organic swiss chard, chopped coarsely

1 bunch organic spinach, chopped

½ onion, diced

4 eggs, organic and cage-free

Himalayan sea salt, to taste

1 tbsp coconut oil

4-5 slices, organic fresh mozzarella cheese (optional)

½ avocado

=>Start by warming the coconut oil over medium heat in a 10” frying pan. Add the onions with a pinch of Himalayan Sea Salt. When the onions are getting translucent, add the swiss chard and cook it down for ~2 minutes. Add the spinach and cook it down for another 1-2 minutes. (It will look like a lot of greens but it will cook down nicely) Sprinkle the remaining Himalayan sea salt to taste. In a large bowl, beat the eggs well. Add the eggs over the greens. (Add the fresh mozzarella cheese, if you’re choosing to use it) Cover and lower the heat to low-medium setting. Cook for 15-20 minutes (until the frittata rises). Portion out or slide the entire frittata onto a large plate. Garnish with ½ avocado, more if you prefer. This recipe can feed 1-2 people, depending on how hungry the people. Enjoy!!    

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

5 "Native" SuperFoods

Superfoods. It’s term that is being thrown around more and more. I’m even seeing it on food labels! Let’s face it - money makes the world go around. And there’s nothing ‘wrong’ with that. However, when companies (and their fancy new labels) start misleading people who are genuinely seeking to do better?? That’s when I start having a ‘problem’. I see my role as one in which I guide, teach, inspire and enlighten people on their own personal journey of health and wellbeing. I am passionate about health and wellness because I’ve experienced, first hand, the effects of a good, clean diet.

Nutrition is what our bodies are seeking. A diet rich in nutrients has so many health benefits - from maintaining a healthy weight to balancing hormones to increasing our energy levels. Even healthy, clear skin and strong hair and nails have to do with how we nourish our bodies!

What is a “SuperFood”??

A superfood is defined as a food that is exceptionally nutrient dense. It is loaded with vitamins, minerals, antioxidants, phytochemicals.

Some superfoods we’ve grown up with like blueberries, kale and collard greens. There are also other superfoods that are native to other parts of the world like cacao (that’s real chocolate), spirulina, maca and goji berries. I’m of the thinking that we should make an effort to eat as local as possible. That being said, there are certain things I recommend, like coconut oil, despite there not being a single palm tree native to the concrete jungle known as NYC, because of its health benefits.

5 “Native” Superfoods (psst - you WANT to add these to your breakfast, lunch & dinner)

  1. Kale - a dark leafy green veggie that is loaded with nutrients. It is very high in beta carotene, vitamins K & C, calcium and carotenoids - lutein and zeaxanthin. Kale even has a chemical, sulforaphane, which has potent anti-cancer properties. It’s a tough & bitter little sucker though.. so to get over that try steaming or stir-frying. I use it as a green base to my smoothies (just add a banana, apple and berries to make it yummy!). Check out my Massaged Kale Salad below!

  2. Wild Salmon - is uber-rich in Omega 3s and vitamins B3 & B12. Eating wild salmon regularly is good for your heart and for a healthy metabolism.

  3. Blueberries - pack a major nutritional punch! They are very rich in antioxidants, which protect our cells from damage, vitamins C, A, E, B complex and minerals - copper, iron, zinc and selenium. This nutritional cocktail works to boost our immune systems, neutralizing free-radical damage and aid in reducing belly fat.

  4. Oats - steel cut oats or oat groats (unrefined whole oats) are rich in fiber, zinc, magnesium, calcium, iron and B vitamins and a good source of protein. Oats help maintain healthy blood sugar levels and are well known for its bad (LDL) cholesterol lowering capabilities. Eat with berries - the high vitamin C content of berries assist in iron absorption.

  5. Bell Peppers - whether red, orange, green ,yellow or purple (yes, they exist! and are delicious!) are an excellent source of vitamin A, C, E, B6, flavonoids and carotenoids - lutein, lycopene, beta-carotene, alpha-carotene, cryptoxanthin, zeaxanthin - as well as other phytonutrients. These can be lightly steamed, sauteed, stir-fried or eaten raw.

Eating these 5 superfoods regularly will help in a variety of ways! If you want to lessen the evidence of your years on this planet?? You’ll want to add more of these foods. If you want to maintain a healthy weight and reduce belly fat - you got it! Eat more of these foods. Have more energy! Help your body manage the stress of your daily life better! Improve the quality of your life and eat more of these foods! Health and wellbeing is not about calories but about nutrition! Stay tuned for my next post on 5 “Not So Native” Superfoods that are still loaded with health benefits and are yummy too!!

Green Apple Kale & Lentil Salad

1 organic Kale bunch (De-stalked)

½ organic lemon

½ tsp Himalayan sea salt

3 organic green apples

1 ½ c organic lentils, cooked

½ c organic almonds

Dressing:

½ c extra virgin olive oil

1 handful organic basil

1 handful organic cilantro

4 cloves of garlic

1 lemon

½ tsp Himalayan sea salt

=>Chop the kale into pieces. Place the kale in a bowl with 1 tbsp olive oil, juice of ½ organic lemon & ½ tsp of Himalayan sea salt and massage the kale for approximately 5 minutes. When you see some kale juices accumulating in the bottom of the bowl your kale will be ready. Massaging will make the kale sweeter & easier to eat.

Using a small food processor chop garlic cloves & set aside for 10-15 minutes. Core the apples & slice. Place kale, apples & almonds in a bowl. Process the remaining dressing ingredients with the garlic for 30-45 seconds. Toss & serve.

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

10 Beautifying Foods for Radiant Skin

Who doesn’t want beautiful, clear skin?? Your skin is your largest organ and it can say a lot about what is going on within. It protects you from the environment and it is one of the organs through which toxins leave your body. Since all your body systems are interconnected it makes sense that when you eat well your various organs and systems improve.

When it comes to skin issues - eczema, acne, psoriasis, rosacea, rashes, dandruff etc - most of these can be traced to nutritional deficiencies and/or undiagnosed food sensitivities. This means that with some changes and introducing a few key nutrients you can resolve your skin issues. And the side effect?? The rest of your body will improve!! How’s that for a ‘side effect’?! Better than leaky bowels or any of the side effects that you’ll have read to you on a TV commercial for the latest medication. :)

Foods to Eat for Beautiful Skin

  1. Strawberries - organic, of course! (Strawberries are part of the Dirty Dozen) These delicious berries are loaded with vitamin C which is essential for repairing your skin and tissues. They also help flush out impurities and dead skin cells. Aim for 1-2 cups per day.

  2. Walnuts - these nutters have the ability to enhance your skin and hair! They are rich in vitamin E, Omega 3s and protein. They also support the body’s in ridding itself of toxins and help skin retain it’s glowy-ness.

  3. Red peppers - organic! (Any foods you’re eating with the skin should be chemical-free) These guys are rich in vitamin E and beta-carotene protecting your skin from free-radical damage. Eat them raw or cooked.

  4. Greek Yogurt - regular, full fat, plain greek yogurt! (Anything that is 2% or fat-free has been processed, defeating what we’re aiming for.) The lactic acid and natural enzymes in greek yogurt help nourish the skin and your hair and nails! Its enzymes also promote a healthy digestive tract. A healthy gut equals a healthy body! Aim to make plain greek yogurt with some strawberries and blueberries your breakfast staple 4-5 days a week.

  5. Cage-free Pasture-raised Eggs - cage free and pasture raised because you want the eggs to be as nutrient dense as possible! Their high protein and iron content help keep your skin healthy and also helps your hair and nails. Aim for having 2 eggs (yolk and all!), either scrambled or hard boiled, 3 times a week.  

  6. Olive oil - rich in antioxidants and a healthy fat, olive oil is a powerful anti-inflammatory, nourishing your skin, hair and nails from within. You can also use it topically. DO NOT use it to cook! Olive oil has a low burn point, becoming rancid and potentially carcinogenic when heated.

  7. Coconut oil - a powerful anti-inflammatory and rich in healthy fats! It helps boost your metabolism and promotes healthy skin, hair and nails! Use this oil to cook! Or in your smoothies! You can even use it as a moisturizer for your skin or a mask for your hair!

  8. Wild Salmon - rich in Omega 3s - a healthy fat - that is essential for healthy, beautiful skin. It is also high in protein! Making it excellent for your hair, skin and nails. The benefits of Omega 3s go beyond your hair, skin and nails - supporting heart health and your brain too! Eat salmon or a cold-water fatty-fish of your choice 3-4 times per week.

  9. Blueberries - have one of the highest antioxidant capacity of all fresh fruits. Always go organic. These little guys are rich in vitamin C, E, A, B complex and minerals like copper, iron, selenium and zinc. They have powerful anti-inflammatory properties helping skin remain healthy and youthful. Aim for 1-2 cups per day.  

  10. Oysters - are rich in protein, omega 3s and zinc, which are essential for healthy skin, hair (and eyelash) growth and strong nails. They are also high in vitamin E which protects your skin (and other cells in your body). Eating oysters also benefits your heart and cardiovascular system, boosts your immunity and improve brain function. Eat 3-6 oysters a couple times a week.

There you have it! 10 beautifying foods for your health, your skin and even your hair and nails! You will be amazed how good you will feel and look!!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Fight Wrinkles & Protect your Joints??


I’ve been getting more interested in prevention. Diet and lifestyle. The appropriate levels of nutrients and micronutrients is crucial to a healthy body and mind. I have been noticing that my joints are a crackling a bit more than they used to and that is not a good. Arthritis isn’t fun or sexy and since I’ve enjoyed many, many years in sky-high heels...I know that now is the right time to add some more powerful anti-inflammatories to my diet. My bestie has gotten into juicing and on a recent trip to Whole Foods she picked up a little root to add to her juicing experiment. Enter - turmeric.

Turmeric is a root that looks like a smaller, skinnier version of ginger root. The interior of the root is bright orange; it has a warm, peppery and slightly bitter flavor. It can be juiced or blended; used to add flavor to a wide variety of foods; or taken as a supplement. Turmeric has been used for many years as a powerful anti-inflammatory in both Traditional Chinese Medicine and the Indian Ayurvedic traditions.

Curcumin is the antioxidant in turmeric that gives it its bright orange hue and its powerful anti-inflammatory effect. It neutralizes free radicals - chemicals that cause damage to healthy cells. The medicinal benefits are numerous - it is an antioxidant, anti-bacterial, anti-viral and has anti-tumor effects. It reduces inflammation & pain in the joints, prevents cancer and inhibits the growth of cancer cells, reduces cholesterol levels and protects your heart and blood vessels and it is a great detoxifier, improving liver function. Turmeric is also great for healthy skin!! Because it is a super-powered antioxidant and anti-inflammatory it helps fight the signs of premature aging, wrinkles, sunspots and acne!!

I have been using it in my cooking - to season brown rice, quinoa or chicken or your choice of protein. Use it with a little black pepper to boost absorption. Last week I started taking a 500mg supplement of Curcumin every day and today I decided to experiment with a smoothie! Drink it first thing in the morning. Because of its powerful detoxifying effects I recommend drinking this smoothie on a Saturday or Sunday when you can chill out at home. If you start feeling uneasy (I did) - drink some water - it will pass and the cleansing it gives you is worth it.

Turmeric Smoothie

1 cup organic coconut milk (Flax/Almond/Hemp milk are good substitutes)

½ cup pineapple chunks, frozen or fresh

½ banana

1 tbsp coconut oil

1 tsp chia seeds

1 tsp raw maca powder

½ tsp turmeric (can use 1 tsp for added detoxification)

½ tsp Ceylon cinnamon

1 tbsp raw cacao powder (optional)

=>Blend and enjoy! It is best to drink this first thing in the morning to start your day off with its great detoxifying effects and nutrients.

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Foods to Relieve Migraines

Several of my good friends have suffered from migraines at one point in time or another. The pain, from what I’ve heard, is excruciating, they are unable to focus or go about their regular day to day routine. In an effort to help out those who may suffer from migraines I am writing this post. The best medicine for your body really does come in the form of a good, solid, clean nutrient-rich diet.

The pulsing and pounding pain that comes with migraine headaches is thought to be caused by the swelling and inflammation of the blood vessels in the head. There are many medications that are designed to treat the symptoms but there is no cure and some medications may work for some but not for others. Numerous studies have shown that changes in diet and lifestyle may be highly effective at preventing and treating migraines (and easier on your liver!).

Here are some key nutrients your body needs and that will help keep migraines at bay.

  1. Magnesium - is a mineral that plays a key role in stabilizing the walls of the blood vessels. Several studies have shown a connection between low levels of magnesium and migraine headaches; with magnesium supplements being shown to reduce headaches. Magnesium can also improve the quality of your sleep, which can help with migraines too. Eat dark leafy greens like Spinach and Swiss Chard, nuts and seeds like Pumpkin and Squash seeds, Avocados, fish like Mackerel and add some raw cacao powder (real chocolate) to your greek yogurt or smoothies.

  2. Salt (Sodium) - when over-consumed causes water retention which in turn increases blood pressure; which can trigger migraines. The salt you should avoid is regular, white table salt and processed and pre-packaged foods which may contain hidden salts. Swap your regular salt for Himalayan sea salt or celtic sea salt and use it sparingly. Avoid processed and pre-packaged foods.     

  3. Know your food triggers - 90% of all migraines have been linked to food allergies and sensitivities. If you are unsure of your food triggers, keep a food diary in order to identify your trigger. Avoid foods that you’re sensitive/allergic to in order to prevent/relieve migraines.

  4. Low GI Foods - migraines can be triggered by sudden drops in blood sugar levels which is why you want to eat regular meals, avoiding foods that are high on the Glycemic Index. Choose foods low on the Glycemic Index - these foods take longer to digest, keeping you satisfied longer and keep your blood sugar levels stable.

  5. Eat a diet rich in Omega 3s - they have been shown to decrease the frequency of migraines in certain people. Omega 3s have a strong anti-inflammatory effect on your body which is good to keep your blood vessels healthy and protect your cell membranes. Eat nuts like almonds and walnuts, fatty cold water fish like salmon and halibut and seeds like chia and flaxseeds.  

  6. Vitamin B2 - may help in reducing the frequency and duration of migraine headaches. It works to boost energy production in the body with research showing that it can improve energy production in brain cells which can be impaired in people who suffer from migraines. Eat nuts and seeds like almonds and sesame seeds, lean meats, hard boiled eggs, fatty fish like mackerel and salmon and seafood like squid, oysters, mussels and clams.

  7. CoEnzyme Q10 - adding more foods that contain this nutrient has been shown to ward off migraine headaches in some people and it’s a powerful antioxidant which helps with repairing and maintaining your cells. Foods that are rich in CoQ10 are walnuts, pistachios and sesame seeds, wild salmon, sardines, spinach, and organ meats like heart or liver.

I don’t know if you’re noticing a pattern but I certainly did. An anti-inflammatory diet is very helpful when it comes to migraines (and other things!). Move your diet in that direction and start enjoying your life!

Beat your Migraine Smoothie

2 cups coconut water

½ cup pineapple

½ cup organic cucumber

1 organic celery rib

2 organic kale leaves, de-stemmed

1 organic lemon, juiced

Blend all the ingredients until you reach a smooth consistency (add more/less coconut water to taste). Enjoy!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N