Top 5 Skin Beautifying Foods

Acne isn’t just something teenagers have to deal with, or women! It is something that a lot of people struggle with and that can be resolved. In my prior post I shared 4 tips that would give you a good start to clear, beautiful skin. (You can read that one in detail here) In this post I will share with you the major foods and nutrients you need in order to reduce inflammation (which contributes to acne and other ailments) and give your skin a natural, healthy glow.

A little recap of part 1 of my Clear Skin series.

4 Requirements for Healthy, Clear Skin and they are:

  1. A diet rich in nutrient-dense foods, REAL foods

  2. Proper hydration - always drinks ½ your body weight in ounces daily

  3. A way to manage stress - exercise, meditation, music

  4. Proper, quality sleep - a good 7-9 hours every night

4 No-No's of Clear Skin

  1. Reduce/Limit Sugar

  2. No "Diet"/"Sugar-Free"/"Fat Free"/"Zero Calorie"/"Low Fat" etc..

  3. Reduce/Limit Dairy

  4. Avoid Processed/Refined Foods

Proper nutrition comprised of nutrient-dense foods are exactly what is needed to resolve acne and the further benefits will be protecting your skin from the free-radicals in the environment and slow down the aging process.

Top 5 Skin Beautifiers

Acai Berries

Acai Berries

  1. Drink Nettle Tea - nettles are loaded with antioxidants and are extremely detoxifying. Nettle tea reduces inflammation in the body and aids in calming your skin and improving skin conditions like eczema and acne.

  2. Snack on Organic Berries - your blueberries, raspberries, strawberries and even the lesser known acai and goji; these little guys are packed with antioxidants (noticing a theme? ;), fiber and vitamin C - they help regulate blood sugar levels and (bonus!) they help maintain a healthy weight.

  3. Add Nuts, Seeds and Avocados - almonds, chia seeds, pumpkin seeds, walnuts, flaxseeds and avocados are rich in heart healthy fats that aid in reducing inflammation in the body, boosting immunity and providing a variety of vitamins and minerals needed for healthy skin.

  4. Eat your Greens - lots and lots of greens, like spinach, watercress, kale, broccoli, artichokes, asparagus, etc. They are full of antioxidants and vitamins and minerals. Greens serve to cleanse your body by flushing out toxins which is just what your skin needs!

  5. Eat Wild, Fatty Fish and Seafood - mackerel, wild salmon, tuna, sardines, oysters etc are unbelievably healing foods! They are rich in Omega 3s, protein and minerals like zinc and selenium and vitamins A and D.

It may seem like a small list but in these categories there are plenty of nutrient-dense, healing foods to choose from. Any other protein sources, like chicken or beef, are best eaten from organic, pasture-raised, antibiotic-free and hormone free animals. MY personal favorites for glowing, clear skin are blueberries, acai and goji; almonds, chia seeds and flaxseeds; organic baby spinach (sauteed in lots of garlic and coconut oil!) and swiss chards (prepared in the same way or in a frittata!); and wild salmon and sardines! Yum!! I’m getting hungry just writing this! A diet rich in greens, colorful fruits, healthy fats and wild cold-water fish protects your skin from inflammation, maintains a healthy body pH and protects your skin from free-radicals, slowing down the aging process. All very good things! Happy eating & enjoy the beautiful skin!    

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 Best Foods for Longevity

We all want to live a long and, hopefully healthy, life. However, we all have experienced illness and aging at some point. Even in fairytales we see how the desire for youth can drive some to doing horrible things - remember the evil queen? - and even vampires have to feed on blood to maintain their lives and youthful looks. I personally love vampire lore - minus the blood-drinking! Thankfully we don’t have to resort to any of those things! More and more research studies are showing that a diet rich in nutrient dense foods, that are consequently low in calories, promote cellular repair. Which is why in this post I will be sharing with you 10 of the best foods to eat, everyday, to promote good health and longevity!

10 Best Foods for Longevity

  1. Green Leafy Vegetables - not surprising at all, huh?? Kale, swiss chard, spinach, romaine lettuce etc are very nutrient dense! Loaded with the vitamins, minerals and phytochemicals that aid in detoxification and boost immunity - and they are low in calories!

  2. Cruciferous Vegetables - broccoli, cauliflower, arugula, watercress, cabbages, brussels sprouts, etc are excellent for a healthy heart, reducing inflammation in the body and have cancer-fighting properties.

  3. Berries - whether they are blueberries, strawberries, currants, etc - berries are rich in antioxidants, fiber and vitamins that keep your mind sharp, boost heart health, aid in maintaining a healthy weight and maintain healthy blood sugar levels. Eat organic berries 4-5 times per week, in your smoothies, on your oatmeal, in chia pudding or as a snack!  

  4. Beans - are high in fiber, antioxidants, B-vitamins, protein and iron, as well as other minerals. Eating kidneys, cannellinis, black beans, adzuki, cranberry, pinto etc can help stabilize blood sugar levels and can possibly lower the risk of getting type 2 diabetes, can help lower cholesterol, improve your mood and aid in weight loss. Just be sure to soak them in some seaweed, kelp, prior to cooking and avoid soybeans!

  5. Mushrooms - yes, these are not plants but fungi, but they are rich in a variety of B vitamins, vitamin D, minerals such as iron, selenium and potassium and fiber. They can improve immunity and help balance blood sugar levels & lower cholesterol levels and aid in weight loss - all things that contribute to good health and longevity.  These are easy to add into your diet - eat them raw, steamed or sauteed.  

  6. Onions, Leeks and Garlic - are some members of the allium family (other veggies in this category are scallions and shallots) and have powerful organosulfur compounds that have been shown to protect against cancer and heart disease. I love garlic and onions and cook with them often. When you chop garlic, let it breath for 15 minutes to allow all the enzymes to be fully activates and be careful not to burn it!    

  7. Seeds - are the embryonic plants themselves and as such as loaded with a variety of vitamins, minerals, protein, essential oils and dormant enzymes. Flaxseeds, chia seeds, hemp seeds, pumpkin seeds, pomegranate seeds (more on these below) are some great sources of vitamin E, zinc, some B vitamins and essential fatty acids. They reduce inflammation, boost mood and aid in maintaining a healthy weight. It is best to eat seeds raw - when seeds are heated they produce toxic substances and the vitamins and minerals become denatured.   

  8. Nuts - are excellent nutritious snacks, full of vitamins, minerals, protein and healthy fats. Regular consumption of these little guys have been linked to better heart health, lower cholesterol, weight loss and a decreased risk of cancer. Snack on a handful of walnuts, almonds, pecans, cashews, macadamia nuts, brazil nuts, pistachios or pine nuts.     

  9. Tomatoes - (organic, of course :) are loaded with nutrients and antioxidants like lycopene. Tomatoes can help reduce cholesterol levels, reduce inflammation in the body, aid in detoxification, prevent premature aging and can help prevent cancer. Just make sure you aren’t sensitive to tomatoes - if you have a sensitive digestive tract you might want to avoid these.

  10. Pomegranates - are one of the oldest known fruits, native to Persia. It is a very nutrient dense fruit, rich in antioxidants, vitamins and minerals. The high levels of polyphenols and flavonoids protect against heart disease and cancer and help lower cholesterol and blood pressure. Add the seeds to your smoothies or juice them, or you can add them to your salads like cranberries.

A balanced approach to your food, focused on nutrient-rich foods (like the ones listed above) and limiting your consumption of foods that increase inflammation and lead to a variety of chronic illnesses like the ones listed here will help on a wide variety of levels and help you live a long, healthy life. Vibrant health starts with what’s on your plate! The choice is yours - choose foods that increase your energy and rejuvenate your body from your innermost cells out? or choose foods that rob you of your vitality and good health? Here’s to your good health and longevity!

Rejuvenation Smoothie

2 cups organic almond milk

2 large handfuls organic baby spinach

1 cup organic blueberries, fresh or frozen

1 cup pomegranate seeds, fresh or frozen

2 tbsp chia seeds

2 tbsp ground flaxseeds

1 tbsp coconut oil

=> Blend until desired consistency is reached and 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


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

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 Exotic SuperFoods

In my last post I was talking about superfoods and shared 5 superfoods that are common in our part of the world and excellent additions to our diets. In this post I will share 5 additional superfoods that are excellent for your health and wellbeing and tell you a little what they do that makes them so good for you!

What is a “SuperFood”??

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

5 “Exotic” Superfoods

  1. Chia seeds - are a meso-american warrior food! The Aztec warriors would carry chia seeds with them when they went off into battle. Chia seeds are a complete protein rich in fiber, potassium, iron, manganese, calcium, phosphorus. They are also rich in Omega 3s, Omega 6s and antioxidants like vitamin C. They have the capacity to absorb approximately 10x their weight in water which serve to remove toxins and impurities, cleaning out your digestive system and boosting your immune system! All this from very tiny seeds! =>Add them to your organic greek yogurt, smoothies, oatmeal, salads etc.

  2. Raw, Organic Cacao - is the original chocolate and yes, it is a superfood. In its raw, pure, unadulterated form it is rich in antioxidants, iron, chromium, magnesium, manganese, zinc, copper, vitamin C, phosphorus and more! It is also rich in tryptophan, a powerful mood enhancer, that is essential in the production of serotonin. =>Raw organic cacao nibs or powder can be added to your smoothies, juices, chia pudding, oatmeal, etc and you can make delicious raw desserts with it too!

  3. Maca - one of my favorite superfoods. Maca is a Peruvian superfood that is rich in vitamins B1, B2, C & E and minerals such as magnesium, calcium, phosphorus, potassium and iron. It also contains traces of zinc and selenium. Maca is an adaptogen and is excellent at balancing hormones. It is great for women with menstrual issues, PMS symptoms, fertility (in men and women), menopausal symptoms and lack of libido. Maca is also excellent for helping one manage stress and conditions such as anemia, fatigue, poor memory, tuberculosis, depression and malnutrition. =>Raw, organic maca powder can be added to your smoothie, yogurt, anything with raw cacao powder (they work well together), desserts and juices.

  4. Hemp seeds - are a complete protein source and are rich in Omega 3s, 6s and 9s which are all essential for brain function and beautifying for the skin. Hemp seeds are rich in minerals such as magnesium, calcium, iron, phosphorus, manganese, zinc, potassium, sodium, silicon, copper and others. They contain all the essential amino acids and essential fatty acids needed to maintain a healthy human life. =>Hemp seeds can be eaten as a snack or added to your salads, salad dressings or smoothies and raw hemp protein powder is an excellent protein source for athletes and can be used in smoothies, shakes or juices. Hemp milk is an excellent, and healthier, milk substitute.

  5. Coconut - whether you eat the meat, oil or drink the water the health benefits are numerous. Coconut improves digestion and aids in the absorption of fat-soluble vitamins. It is a powerful anti-viral, anti-microbial, anti-fungal which helps support a healthy immune system. It improves the utilization of blood sugar and can lessen the symptoms of hypoglycemia. Coconut supports healthy hormone production and help increase metabolism. Coconut water is excellent for hydration. =>Always cook with coconut oil, organic preferably. It is one of the few oils that doesn’t turn rancid at high heats. Eating 1 tablespoon (1 tsp if solid) of coconut oil first thing in the morning, on an empty stomach, helps boost your metabolism encouraging your body to burn fat. Add coconut oil to your fruit and veggie smoothies. Coconut meat can be used in desserts, smoothies or as a snack.           

There you have it! These are the 5 superfoods that I recommend adding to one’s diet despite their exotic origins. The health benefits from these are powerful and they work well together. A smoothie with coconut oil, raw cacao powder, and raw maca powder gives your body energy, boosts your immune system, protects your body from free-radical damage, balances your mood and hormones. You can even add chia seeds and hemp protein powder to boost that same smoothie to up your protein (and the health benefits). How does it get better than that??

My Favorite Superfood Smoothie concoction??

Green Berry Super Smoothie

3 organic kale leaves, destalked

1 cup organic blueberries, fresh or frozen

1 cup organic strawberries, fresh or frozen

1 tbsp organic coconut oil

1 tbsp chia seeds

1 tbsp raw maca powder

1 tbsp raw cacao powder

2-3 tbsp organic hemp powder or hemp seeds

Purified water/unsweetened almond milk/coconut water - as much as needed for your preferred consistency

=>Blend well and drink up!!

This is one of my favorite ways to start my day. It is tasty and loaded with nutrients! If it’s too ‘green’ tasting, add some more berries. Your body will thank you!  

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

Keep Your Liver Happy with these 8 Foods

Have you ever given your liver much thought?? If you’re like most people, you haven’t. Even I didn’t give my liver much thought until I started taking better care of my body and health. Knowing what I now know has really helped me and my clients be more aware of our bodies and how to help them function at their best. The liver is a vital organ for a reason. Your liver does a lot to keep you healthy - it removes harmful materials from your bloodstream and it aids in digestion. It helps your immune system fight off infections. Your liver converts your food into nutrients your body can use, stores vitamins and minerals and produces proteins and enzymes.

Issues with your liver can be inherited or caused by an infection but there are a lot of things that can go wrong if you (inadvertently) mistreat your liver. Mistreating your liver can raise your risk of cardiovascular disease and obesity, cause chronic fatigue and headaches, lead to digestive issues and many other ailments.

There are some common substances people consume (sometimes, excessively) that can create issues; white sugar, alcohol, tobacco, and coffee. Yes, even too much coffee can overload your liver. I always encourage people to be aware of their sugar consumption and all the different forms it comes in - with the ultimate goal of bringing your sugar consumption down to around 0.

What can you eat to boost your liver health??

  1. Garlic - raw, organic garlic is a delicious to keep your liver healthy (and keep the vampires at bay!).  It helps your liver flush out toxins. In order to fully activate the enzymes in the garlic, after chopping/crushing it, let it stand for 15 minutes before using it.

  2. Grapefruit - eating a grapefruit or drinking fresh grapefruit juice helps your liver flush out toxins and carcinogens! I’m not a big fan of grapefruits but a couple times a week with a little (less than a teaspoon) raw honey is something I can do. Try it.

  3. Beets - these have to be organic. There is nothing healthy about franken-beets. The plant-flavonoids in organic beets boost overall liver function. This is a very cleansing veggie.

  4. Leafy Greens - like organic spinach, swiss chard work to neutralize metals, chemicals and pesticides protecting the liver.

  5. Cruciferous Vegetables - like broccoli, kale and brussels sprouts help increase enzyme production which aids in digestion.

  6. Green Tea - is not only good for helping your body burn fat and boosting digestion but it also improves liver function.

  7. Avocados - help your body produce a certain antioxidant, glutathione, that helps your liver filter out harmful materials.

  8. Lemons - are not only loaded with vitamin C but they also are a digestive aid and help our bodies remove toxins. I start my day with a glass of room temperature water with the juice of lemon.

Baby Spinach & Beet Salad

2 large handfuls organic baby spinach

1 organic beet, diced

1 avocado, sliced

½ grapefruit, wedges

½ lemon, juiced

1 tbsp organic extra virgin olive oil

1/2 tsp turmeric powder

sprinkle of celtic sea salt

Rinse the baby spinach and add the beets and grapefruit wedges and avocado to a bowl. Juice the lemon and drizzle the olive oil all over the veggies. Sprinkle the turmeric and sea salt and toss well.  

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