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

Can You Lose Weight While You Sleep??

There are many reasons that you should get enough sleep but did you know that it lack of sleep could be the reason you have a hard time losing weight?? When you sleep your body rejuvenates itself and is burning calories, which are good things as long as you are getting sufficient, quality sleep. According to a study, people who are sleep deprived consume 300 more calories per day than those who are well-rested. So sleep deprivation can cause you to gain 30 lbs during the course of a year. Lack of sleep increases food cravings, raises the levels of cortisol, a stress hormone, and slows your metabolism. As if that wasn’t enough bad news, people who are sleep deprived also produce more ghrelin - a hormone that increases hunger.

As I’m reading about sleep and your waistline and all the hormones that get out of whack with sleep deprivation I am reminding myself to get more sleep. The last few months have been non-stop for me and  upon reflection I realize that I haven’t been making sure I sleep a good 8 hours every night. Sometimes I’ve been kept awake by my To-Do list and at others times I’ve been anxious about what I have to do the next day. I’m sure you guys can relate! :)

The goal is to sleep 7-8 hours every night. Every night. Every night. I’m repeating that part to emphasize its importance because you can’t ‘catch up’ on sleep over the weekend. Your body doesn’t work that way. So. Say it with me - Every night.

These tips I’m about to share with you will help get you relaxed and ready for a restful night’s sleep.

  1. Figure out your optimal bedtime by counting back 8 hours from the time you have to wake up.

  2. Now that you know what time you should be going to bed - start preparing for bed by turning off the computer, stop responding to emails/texts, getting off of social media, dimming the lights and turning off the TV. I know this sounds ‘extreme’ but the glare from all these screens keeps your mind up and going which is the opposite of what you want at this time. Allow yourself a break from all these distractions and put your rest first!

  3. Taking a warm bath could be a good way to unwind - add some epsom salts and lavender essential oil for a soothing boost.

  4. Sprinkle some Lavender essential oil to your pillows and sheets. Lavender is soothing and encourages a restful sleep.

  5. Drink some hot tea before bed - like Chamomile, Valerian, Passion Flower Kava-Kava or Lavender.

Creating a bedtime ritual is a great way to create an environment where your body feels it can rest. My personal favorite is the turning off and tuning out of all the electronic devices. I admit I’m not always on point with this one but I have noticed that when I don’t take my work or social media to bed it is easier for me to fall asleep. Keep in mind that we are habitual creatures - so it may take some time to get these suggestions into your routine. Be patient and stick with it! Then you’ll be enjoying the benefits of good sleep - a healthier immune system, clearer complexion, fewer cravings and weight-loss!

Night Night Smoothie

2 cups Almond milk (or hemp/flax milk)

½ banana

½ avocado

1 tsp ceylon cinnamon powder

1 tbsp chia seeds

1 tbsp tart cherry concentrate

3 tbsp raw cacao powder

=> Blend 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

6 Fat Burning Foods

The one thing that all my clients have in common, be they male or female, is that they are looking to lose fat. The extra pouch they are carrying around? They want it gone! Like, yesterday!! Now, they want their extra inches gone for aesthetic reasons but there are some important health reasons to get rid of those inches of excess.

Having excess fat around the mid-section has been correlated to higher occurrences of hypertension, heart disease, diabetes and certain cancers. It is a sign of chronic inflammation and that is not good for your health and wellbeing. As if your health is not enough of an incentive to lose those excess pounds and inches, a strong & fit core also protects you from injuries that may occur during the course of your daily routine, strengthens your back and improves your sex life! How’s that for motivation? That certainly got me motivated and since I changed my diet and lifestyle I lost a good 4 inches around my waist. And I’ve maintained it! How much can you lose?

To get your started, here are some foods whose intake you should increase in order to release the extra weight and inches.

  1. Green Tea - I’m sure you’ve heard that green tea is good for you. It contains antioxidants, catechins, that can stimulate metabolism and stimulate the body to burn abdominal fat.  

  2. Greek Yogurt - packed with protein which takes your body longer to digest keeping you satisfied longer. A bonus is that your body burns more calories while digesting protein than carbs. Stick to plain yogurt and use fresh berries or a little raw honey to sweeten it but avoid flavored greek yogurt.

  3. Quinoa - is a gluten-free grain that has 8 grams of protein and 5 grams of fiber in a one cup serving. Loaded with vitamins and minerals it is nutritious and satisfying; and can be eaten with lean protein or as part of an arugula salad.

  4. Raw Vegetables - cucumbers, carrots, celery, broccoli, peppers make a great snack that keeps your tummy full and happy and is loaded with antioxidants, vitamins and minerals that give your body the nutrition it needs. And they are crunchy, so choose to snack on these instead of chips. Add a little sea salt, olive oil and cayenne pepper or some almond butter for some added taste.

  5. Organic Eggs - low in calories and a good source of high-quality protein. Studies have shown that eating protein in the morning will help keep you full longer vs. a carb-heavy breakfast, making it less likely for you to reach for a mid-morning snack.

  6. Berries - are high in water and fiber keeping you satisfied and they will also satisfy your sweet tooth for a fraction of the calories of cookies or brownies! The added benefit is that they are loaded with antioxidants and nutrients.

I would eat one of these first, before you eat your ‘regular’ meal, or you can start by replacing one of your meals with a combination of these foods. Get creative. Experiment! And enjoy yourself!

Berry Kale Smoothie

1 organic kale leaf, center stalk removed

½ organic blueberries

½ organic strawberries

1 tbsp Pure Synergy Green Superfood Powder

1 tbsp coconut oil

2 cups purified water (add more/less depending on your taste)

Blend well and bottoms up!

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


So Many Reasons...to Use RAW Apple Cider Vinegar

I’ve been hearing about the myriad of benefits of Apple Cider Vinegar for awhile now but only recently have I started really paying attention and experimenting with it in my day to day. I have to say I really like the benefits!

Oh, before I get into it, just be sure that your Apple Cider Vinegar is RAW. Your bottle has to contain the ‘mother of the vinegar’ which is what gives the healing properties to ACV. So remember, RAW and “mother of the vinegar”. If it is clear, filtered, processed it loses its healing properties!

Back to the healing properties! Did you know you can use it to make your hair shiny, clear up acne and soothe a sunburn?? I knew the hair thing but not the other two! These are just a few of the benefits. I use it as mouthwash pre-brushing to kill off bacteria and whiten my chompers. This will loosen up any mucus in your sinuses which is awesome!! Because it helps relieve allergies and keeps sinus infections away (which I used to get several times a year!!). I sip it in purified water to keep my body’s pH balanced - this increases my energy levels and protects me from illness - and to keep my waistline trim - especially now that bikini season is upon us!   

Some Benefits of ACV?

  • Aid in weight-loss - studies have shown that the acetic acid, found in raw ACV, reduces abdominal fat, inches around your waist, weight and triglycerides (which contribute to bad cholesterol).

  • Boosts energy by balancing your body’s pH levels - when your body is too acidic (lower pH levels) it can be more prone to infections and a variety of illnesses and have low energy levels which ACV helps reverse. Raw ACV helps the body maintain a healthy alkaline environment.

  • Useful in Detoxification - Raw ACV helps break up mucus throughout the body (which can help with allergies, sinus congestion and even sinus infections), helps stimulate cardiovascular circulation and detoxify your liver.

  • Relieving arthritis pain - the potassium in ACV works to prevent calcium build-up in your joints, which has been linked to joint stiffness.

  • Improve bone health - ACV is rich in potassium, calcium, magnesium and other minerals which are for maintaining your bones.

  • Whiter Teeth - ACV helps remove stains, kills bacteria in your mouth and along the gumline. Just gargle with it in the morning and then brush your teeth as usual.

How to use ACV??

You can add Raw Apple Cider Vinegar to your salads, or your salad dressing, even in your smoothies! Be sure to check out my recipe for a great fat burning drink using ACV.

  • For helping alkalinize your body, weight loss and maintenance you can add 1 tablespoon of Raw ACV in 8 oz of water 3x/day, before your meals.

  • For treating acute conditions like acid reflux, cough, bronchitis, sore throat you can add 2 tablespoons of Raw ACV in 8 oz of water 3x/day, after your meals

Fat Burning & Detoxifying Drink

16 oz purified water

2 tbsp Raw Apple Cider Vinegar, organic (**make sure it is RAW and has the ‘mother of the vinegar’ in it**)

½ organic lemon, squeezed (can use 1 whole lemon)

1 tsp Ceylon Cinnamon, ground

1 tsp raw honey (optional)

Mix with a spoon and drink to your health!

 

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N

 

Help your Body Burn Fat!

Too many women are obsessed with the number on the scale. I know because I used to be one of them! Every now and then I still get a little fixated on that number and have to remind myself that what’s important is FAT LOSS and how one gets there is through proper, healthy nutrition and exercise. What you may not know is that when your body stores excess food as fat and these fat cells accumulate toxins. The hormones and antibiotics in factory-farmed meat go into your fat cells. The hormones and antibiotics in non-organic dairy products also go in your fat cells. The pesticides, herbicides, fungicides, etc in non-organic fruits and vegetables? Right, in your fat cells! The chemicals in the air we breathe and in the water we drink… Are you getting the picture?? All these environmental pollutants end up in our bodies. Gross huh??

But your body isn’t supposed to be a haven for toxic chemicals, your body is very capable of eliminating the toxins it comes into contact with. The issue is that nowadays our bodies are exposed to so many chemicals and pollutants that it can’t eliminate them as efficiently and quickly as it used to! So they go into your fat cells in the meantime and overtime this leads to chronic illnesses. Your task is to help your body along!! Helping your body rid itself of these toxic chemicals had the added benefit of getting rid of those excess inches, especially around your midsection!

Here’s how to lose fat and inches by helping your body shed these yucky, toxins:

  1. HYDRATE!! Drink plenty of water! ½ your body weight in ounces is your goal! This may sound like a lot but when we realize that almost ¾ of our body is water, it doesn’t seem like so much. A good way to know if you’re drinking enough water is the color of your urine - if it’s yellow (and you aren’t taking supplements that affect this) you’re not drinking enough water. Your pee should be clear or very, light yellow. If you carry around your water with you, use a stainless steel bottle to avoid the added chemicals which leech into the water from plastic bottles. At home, get a good carbon filter for your water or a reverse-osmosis filter if you wanna get fancy!

  2. FIBER!! and I don’t mean Metamucil. I mean real, nutritious fiber found in Green leafy vegetables and other veggies, whole grains like brown rice and quinoa, legumes like black beans, lentils and garbanzo beans and fruits. A plate colored by carrots, spinach, onions, peppers will give your body plenty of vitamins, minerals and antioxidants to heal and protect your cells and fiber to escort the unwanted toxins out! Aim for ½ your plate in veggies! ¼ whole grains! (if it says “Whole Grain” on the box it’s a marketing ploy, please don’t fall for it.) ¼ lean, clean protein!

  3. GREEN TEA! Green tea has lots of antioxidants and boosts your metabolism while helping to inhibit your appetite.

  4. WILD SALMON! The Omega-3s in wild salmon helps shrink fat from your midsection and improves your metabolism.

  5. AVOCADOS! These little fruits are awesome at helping your body burn fat by encouraging your body to burn its fat stores and they help protect your cells from free radical damage.

  6. CHIA SEEDS! These tiny seeds are packed with Omega-3s, fiber and protein, that fires up your metabolism, helps your body burn fat and helps suppress your appetite.  

Just by adding some of these foods on a regular basis you will encourage your body to start shedding its fats stores and you will also notice improvements in your how your skin looks, and the health of your hair and nails too! Your whole being will benefit from nourishing your body with healthy, whole, nutritious foods.

 

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N

 

Burn Fat with Cinnamon

It’s Springtime, finally!!! And I am seeing a lot of people hitting the gym in preparation for bikini season. I am slightly amused because they could’ve been ahead of the curve if they stayed true to their New Years’ Resolutions but alas, we are a culture that is obsessed with instant gratification. The thing is that things don’t change overnight. No matter what the TV or the movies say change is something that develops over time. Whether it is change in our bodies or in our health it is consistency that matters the most. I learned this the hard way over the past several years. Fad diets don’t work. Starving myself doesn’t work. Surgery doesn’t work. The results are unsustainable, at best, because there I don’t change my day to day habits!

Now that I am wiser I aim for four things:

  1. Fat loss over weight loss

  2. Nutrient-rich foods - what makes up a calorie matters, NOT just the calorie

  3. Regular Exercise - for the endorphins and the fabulous, fit looking body

  4. 90/10 Rule - Eat healthy foods 90% of the time, leaving room for the occasional treat

Everyone knows that Green Tea encourages fat loss and improves physical performance, which is why it is one of my favorite things to drink. But not everyone knows about cinnamon! To change it up I started drinking a tea made from a cinnamon stick and dried goji berries. Goji berries have tons of anti-oxidants and have a long history of being a longevity-promoting and beautifying food. But cinnamon is also very impressive.

Some top benefits of Cinnamon are:

  1. Boosting brain function

  2. Preventing fat storage, especially in the belly

  3. Anti-microbial properties, which makes it great for fighting colds and flus

  4. Helps control blood sugar level

  5. Rich in Manganese, Iron, Calcium and Fiber

  6. Improves circulation, which helps aid digestion

Cinnamon you had me at preventing fat storage!! I am enjoying this tea daily and I sprinkle ½ teaspoon of cinnamon on my chia pudding or in my coffee as well!

The type of cinnamon you want to buy is Ceylon Cinnamon. You can find it at Whole Foods or your neighborhood health market or on Amazon. Frontier Natural Products is the company that I buy my cinnamon from. Ceylon cinnamon is preferred over the more common Cassia, because it has less coumarin, which is better for the liver, tastes better and is sustainably grown.

Chicken & Dried Apricots Tagine

1 ½ lbs organic chicken thighs

1 medium red onion, organic

1 (~⅓ cup) handful parsley, organic

1 (~⅓ cup) handful cilantro, organic

½ dried Turkish apricots, organic

1 ½ cups water

2 tbsp olive oil, organic

1 tbsp butter, organic

1 tsp Tagine spices

½ tsp Allspice powder

½ tsp ground coriander

1 tsp Himalayan salt

Place the 2 tbsp olive oil, 1 tsp Tagine spices, ½ tsp allspice, ½ tsp ground coriander in a bowl & coat the thighs in the spices. Melt butter in pan & brown the chicken thighs over medium-high heat (~2-3 minutes per side). Transfer to chicken to plate. Start cooking the onions over medium heat (~2-3 minutes). When they are half translucent, add the garlic, and cook for another 2 minutes. Add the parsley & the cilantro, cooking for ~3 minutes. Toss in the dried apricots & cook for ~1 minute. Return the browned chicken to the pan with juices. Add 1 ½ c of water & let chicken simmer over low-medium heat. Simmer for 30 minutes.

You can also use cinnamon oil in your home to disinfect and sanitize surfaces, especially those surfaces on which you’ve prepared raw meats, with a solution of 1% cinnamon oil and purified water.

 

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N