Warm your Body, Trim your Waist

It’s the middle of winter and many of us have put on some of that ‘winter insulation’... And if you’re like any of my people, you’re already stressing about how to get rid of it!! :) That seems to be the rhythm of the seasons. Ever wonder why this is pretty much *universal*?? It’s because of our physiology. Our bodies are truly amazing instruments and they KNOW what you need to function well. However, this doesn’t mean that every craving is accurate or that we have to put on weight every winter. All that we need to do is understand what foods will keep our bodies healthy and fit!

Winter doesn’t have to wreak havoc on your waistline!

Ever wonder why you don’t want anything to do with a salad in the dead of winter?? It’s because raw foods have a cooling effect on your body, which the opposite of what your body needs at this time of year!

What to do??

These are my top 5 ways to keep you warm and slim! (½ plate-full of veggies, quality protein and grains are a must!) Oh and limiting the food-like substances!! **Food-like Substances - white bread, ‘whole wheat’ bread, white rice, processed foods, sodas, refined salt and refined sugars. #CountChemicalsNOTCalories

1. Drink Ginger Tea with Raw Honey, at every meal - Ginger root has a warming effect on the body and has some wonderful therapeutic benefits. Ginger boosts the immune system and aids in digestion, to name a couple benefits. Raw honey (flecks and all!!), added once the tea is at a drinkable temperature, will keep its enzymes active.

2. Make Quinoa and Wild Rice your Besties - Wild rice is rich in protein and antioxidants, working to boost energy and immunity. Quinoa has a bunch of nutrients; supports a healthy heart, aids in digestion and can reduce cholesterol and high blood pressure. Both work to give your body the heartiness it craves this time of year!

3. Garlic, Onions and Butter (that's right I said BUTTER, Grass-fed, of course :) - these are a delicious starting to any of your meals. Garlic and onions, members of the allium family, support healthy cholesterol levels, boosting immunity and lower inflammation in the body. Grass-fed butter is delicious!! AND it is loaded with fat-soluble vitamins your body NEEDS! It supports a healthy thyroid and immune system.

4. Choose Fennel, Mustard Greens and Water for your Salad - These are some of the few greens that have a warming effect on the body. You can mix them with some carrots, radishes and onions; use a dressing with olive oil and turmeric and add a sprig of basil.

5. Snack on Organic Almonds and Unsulphured Organic Dried Papaya - Almonds are loaded with vitamins and healthy fats and surprisingly organic papaya is a warming food. Dried cherries and dates, organic and unsulphured, are other options for a healthy snack you can take with you on the go!  

Roast, stir-fry or sautee kale and chinese cabbage, broccoli as your baseline greens for lunch & dinner, pick your favorite organic, grass-fed animal protein or lentils/your choice of beans as your protein and you’re set to go on a nutritious meal that will keep your body warm and keep your waistline intact!

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

White Fruits & Veg for Immunity

White foods are important to a healthy diet. They work to support a healthy immune system and given that we are in the midst of the holiday season and cold and flu season it is important to keep our immune system healthy! When I first starting thinking about what white foods to mention all I came up with was bread and potatoes - they are just that common!! - but, no, these are not what I mean. Bread and potatoes are foods that turn very quickly into sugar (high on the glycemic index), leading to a sharp sugar spike and then a drop and there are other issues with these foods too.

So what do I mean when I say choose white veggies??

Onions, Garlics and Shallots

Mushrooms and Cauliflower

Daikon and other radishes


Jerusalem Artichoke, Parsnips, Jicama and Turnips

White Beans

Rice and Barley

Pears and Bananas

White Nectarines, White Peaches

I didn’t even think of onions, garlic and shallots!! Even though I do cook with them often. But these are rich in sulfur and have potent anti-inflammatory effects. They also may help lower cholesterol and blood pressure. White foods have important phytochemicals like quercetin, vitamins and minerals that work to support a healthy immune system, lymphatic system and aid in cellular recovery.

Ok, so now you know what white foods can do for you and have a list of some foods you might not have heard of (I didn’t know what a Jicama was before now! :)...what now??  Now comes the fun part! Try this delicious recipe I adapted from a very good friend of mine, who happens to be one of my clients.

White Beans & Greens

2 cans of Eden Organic White Beans (if you choose another brand make sure the cans are BPA-free)

1 tbsp coconut oil

1 tsp Himalayan sea salt (*to taste)

1 tsp cumin

½ tsp ground black pepper

½ tsp oregano

6 cloves garlic, crushed

½ large white onion, diced

1 package organic cremini mushrooms, rinsed and sliced

1 bunch organic radishes, diced

2 organic zucchinis, diced

1 large bunch organic spinach, rinsed and roughly chopped

=> Start by crushing the garlic and chopping the onions - then let them stand for 15 minutes to allow the enzymes to be fully activated. Rinse and chopped the radishes, mushrooms and spinach. In a pot start warming the coconut oil over medium heat, add the garlic and onions along with the salt and spices and stir well. Be careful not to burn the garlic. Once the onions start becoming a little translucent, add the remaining veggies and allow to cook down for 2-3 minutes. Strain the beans and then add them to the pot, stirring well so that it all becomes well incorporated. Cook for another 5-7 minutes. Serve with brown rice or alone 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

7 Ways to Thrive this Cold & Flu Season

Don’t you just hate it when you start getting the sniffles..and then it turns into a sinus infection?? I know I used to!! I really hated it! I would get sick several times a year. Colds. Flus. Allergies. Sinus infections. Upper respiratory infections. Laryngitis. I suffered through it all! Until I started adopting a few simple foods as my dietary staples and removing certain foods. Now, not only do I no longer suffer from any of these issues but when I do get a little tickle in my throat I know just what to do to knock it out! And that’s just what I’m going to show you how to do!

  1. Avoid Mucus Producing Foods -  these are flour, bread & pasta products, dairy products, sugar, eggs, processed foods, fried foods, chocolate. It’s only for a little while - you will survive! ;)

  2. Nourish Your Body - these foods will help reduce inflammation and boost your immune system -

    • lots of dark, leafy green vegetables

    • fresh vegetables

    • beans and lentils

    • brown rice and quinoa

    • soups

    • cold-water fish like wild salmon, tuna or halibut

  3. Drink plenty of water

  4. Swap your coffee for Ginger Root Tea or Throat Coat/Breathe Easy teas

    • Buy some fresh organic ginger root. Cut 2 thumb size knuckles of the ginger root and peel them. Add them to a pot of water and bring to a running boil for 3-5 minutes. Use this infusion to steep either the Throat Coat or Breathe Easy tea bags. Feel free to add 1 tbsp of *raw* honey and the juice of 1/2 a lemon per cup. Drink this throughout the day.

  5. Add Astralagus Root tincture to your tea

  6. Use a Neti Pot to rinse out your nasal passages. Dissolve 1 tsp of Himalayan or Celtic sea salt in 2 cups of water water. Standing over the sink, put the spout into one of your nostrils, tilt your head so the water can run through the opposite nostril. Repeat with the other nostril.

  7. Make **raw** Apple Cider Vinegar your friend! As soon as you start feeling the first symptoms of an infection (or a cold or flu), add 2 tbsp of raw Apple Cider Vinegar to 8 ounces of filtered water (if  needed, add 1 tsp of *raw* honey) and drink this brew 3 times a day for 5-7 days.

The combination of these 7 will help boost your immune system and thin out the excess mucus, making it harder for bacteria to stay in your body! Eating the healing foods mentioned in the 2nd point will give your body the nutrients to fight off infection. By removing refined foods and mucus producing foods and replacing them with foods that nourish and work to boost my immune system I not only no longer suffer from these ailments but I have more energy and a better understanding of what works and doesn't work for me. Stop suffering through cold and flu season and give infections the boot! You can, just like me, remain free of these ailments! Choose health!

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

Break Up with Colds & Flus

It’s that time of year again! Cold and flu season. The kids are back in school and who knows what they’ll bring home! And with more people being exposed to germs there will be more people getting sick. I remember getting sick very often come fall and winter. But that was 4 years ago! Yes, you read right - I haven’t gotten a full-blown cold or flu in 4 years. I may get a little tickle in the back of my throat or a slight bit of congestion but that is it! Nothing else. At these times, I just up certain foods and in a day (or two at most!) I am good as new!

Aren't you ready to break up with colds and flus??

Here's how to break up with colds and flus once and for all! 

There are several foods that should be eliminated in order to be in optimal health and wellbeing and these can vary depending on the person. But there are 3 foods that are universally known to promote negative responses within your body. They are mucus-forming and pro-inflammatory which equals poor health.

3 Foods to Avoid for Enhanced Immunity

  1. Wheat/Gluten - is highly inflammatory in just about everyone and the common forms of wheat/gluten we are exposed to are highly processed and poor in nutrients.

  2. Dairy - is best left for the very rare occasion, if at all. Dairy foods create mucus and inflammation in your body. Commercially available, not organic, dairy is also highly processed and the more processed the food the worse it is for you.

  3. Peanuts - are another common allergen. Even if you don’t experience a full blown allergic response peanuts are creating a reaction in your body, inflammation.

Most of your immune system is in your gut and any foods that create imbalances in your gut make it easier for you fall ill.

5 Foods to Eat for Enhanced Immunity

  1. Green Tea has powerful antioxidants and the amino acid L-theanine that are well-known for their immune boosting properties. To reap the maximum benefits from your green tea, steep it for 2 minutes and use just-below boiling water. Adding an organic lemon wedge and raw honey helps lessen some of Green Tea’s bitterness. But DO NOT add milk! Milk binds the polyphenols (antioxidants) in green tea making them ineffective.

  2. Full-fat Plain Greek Yogurt - yes, I did mean FULL-FAT. Fat-free, 2% and all that nonsense is a processed ‘food-like’ substance. Ever known a cow to produce skim milk?? No, right?? If it does not exist in that form in nature then your body doesn’t recognize it either. Look for greek yogurt with Live & Active Cultures. Organic greek yogurt is an excellent source of protein and gut-friendly probiotics. Eat it for breakfast with some organic berries or a little raw honey.

  3. Dark Leafy Greens - I know, not surprising, but dark leafy greens are nutritional powerhouses. When your body is filled with nutrients you will experience enhanced immunity, regardless of the season! Eat plenty of spinach, kale, swiss chard, collard greens - sauteed in coconut oil, steamed, broiled, any way you like it! Just make sure ½ your plate is dark leafy greens with other veggies!

  4. Organic Apples - have many nutrients needed to maintain a healthy immune system such as vitamin C, B vitamins, minerals and phytonutrients and are high in fiber too! There’s a reason for the saying ‘an apple a day...’ Eat an organic apple as a snack or add it to your greek yogurt or oatmeal.   

  5. Japanese Mushrooms - are great immune boosters. They are loaded with ergothioneine, a powerful antioxidant, that isn’t destroyed when its cooked. Choose enoki, maitake, oyster, shitake etc. Add these mushrooms to your salads, stir-fry or soup with lots of ginger root, which has anti-inflammatory and anti-bacterial properties.

You can avoid a cold and/or flu this season and for the rest of your seasons!! All it takes is you choosing to be healthy and making sure your choices nourish your body with the nutrients it needs to make you feel your best!! When you choose to add the 5 foods to eat I mentioned above and avoid the 3 foods to avoid you will notice there are more benefits than just improved immunity! So go ahead and break up with colds and flus!  

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

4 SuperFoods to Boost your Iron & Protein

Us modern folk tend to think of nutritional deficiencies as something that happens is less-rich, less-privileged countries but did you know that according to the WHO iron deficiency “is the only nutrient deficiency which is also significantly prevalent in Industrialized Countries”?? That’s us! Even living in the big city we are not safe from nutritional deficiencies. Iron deficiency is particularly common in women due to our monthly cycles.

I never really thought of this nutrient until I was 3-4 days into my cleanse and I noticed I was starting to feel weak and had less energy than normal; I was also craving meat. Being a health coach I’m attuned to the needs of my body and knew I was missing something. I looked under my lower eyelids and instead of them being pink with the little blood vessels, my coloring was a little on the pale side. I also was beginning to get under-eye circles. I remember being told as a young girl that I was slightly anemic and if it was true then it could be true now. So I started looking for ways to increase my iron intake while still keeping to my cleanse.

These are some wonderful iron-rich food sources I found to be helpful! These 4 are the excellent superfoods - nutritionally packed! Some of them you may not have heard of before..

  1. Raw Cacao - the original chocolate! By adding this to your juices, nut milk or smoothies you will be getting 314% of the US RDA of iron per ounce. It is the highest plant-based source of iron at 7.3mg per 100g. There are also the added benefits of it having mood-enhancing capabilities, it has loads of antioxidants and other trace minerals; and it has more calcium than cow’s milk (160mg per 100g vs. 125mg per 100ml).

  2. Maca - an adaptogen, it helps regulate your hormones, increasing energy levels, boosting your immune system and increasing oxygen in the blood. It is also an excellent source of vitamins, minerals and micronutrients and is known to improve anemia, chronic fatigue and a host of other ailments.

  3. Spirulina - a freshwater algae that is a complete source of protein (65-71% protein - the highest concentration of any food), rich in vitamins (A, B1, B2, B6, E, K - kinda looks like an IP address no??), minerals, trace minerals, antioxidants, etc. It is a blood builder and contains as much iron as red meat, helping alleviate anemia, increasing hemoglobin and increasing red blood cell formation. It also boosts your immune system and with all its antioxidants, it protects your DNA from damage.  

  4. Chlorella - is another single-celled water algae that is extremely rich in vitamins, minerals, amino acids,  etc. It is rich in chlorophyll which is one of the best food substances for rejuvenating blood and detoxifying your bowels and liver. It also boosts your immune system, has a high protein content (60% pure digestible protein), and causes growth in the healthy (and healing) gut bacteria in our stomachs promoting good digestion.  

In order to increase the absorption of plant-based iron make sure to pair it with vitamin C rich foods, like camu-camu berry powder, oranges, grapefruits, berries, etc. I added Chlorella and Cacao to my cleanse, and occasionally Maca to give me the added boost I needed. Chlorella and Spirulina are excellent sources of protein and Chlorella is a potent detoxifiers.

Spirulina - 1-2 teaspoons is a good dose for adults; athletes can go for 2 tablespoons (~30g).

Chlorella - 1 teaspoon is a good start for adults.

Maca - 1 tablespoon is good to start off with.

Cacao - 1 tablespoon per quart works great for beverages.

Tropical Green Smoothie

1 large handful organic baby spinach (or kale)

1 cup pineapple, cubes (can be frozen)

1/2 cup organic strawberries, frozen

2 scoops Purium Power Shake

3 cups purified water (more/less can be used depending on how smooth/thick your preference)

1 tbsp organic raw maca powder

1 tbsp organic raw cacao powder

1 tbsp chia seeds

1 tsp chlorella

Using a blender, blend until smooth 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

Why Chlorella??

I am always super pleased when I find a food that heals and rejuvenates my body. I’m naturally curious and when I started reading about the health and healing benefits of this algae I became hooked!! Chlorella. When I first began my journey to heal my body I wondered how I would go about cleansing and detoxifying my body of all the chemicals, pesticides, hormones, toxins I had ingested for over a quarter of a century. I figured it would take the next 20+ years to really get on the right track and avoid the cancers, heart disease, obesity, diabetes etc that are now rampant. But thankfully, that is not the case! The body is truly an amazing organism.

Every single one of us, no matter how careful we are, ingest toxins. It may not be via your food, you eat organic and hormone, antibiotic-free and humanely raised, but it can be via the water your drink or the air you breathe. Like it or not environmental pollutants are part and parcel of modern life. Doing something about it on a larger scale will take time and the efforts of conscientious individuals but you can do something about it on the smaller scale - your body and your family’s bodies.

Why you should get some chlorella in your life?

  1. An awesome detoxifier! It is capable of removing alcohol, heavy metals and certain pesticides, herbicides & PCBs from your body.

  2. Supports your immune system by rejuvenating your blood and restoring your white blood cells.

  3. Enzymes aid in digestion and create healthy gut bacteria.

  4. Excellent source of pure, digestible protein! 60% vs the 18-30% in animal products like beef, chicken and fish.

  5. Extremely rich in vitamins and minerals! Vitamin C and E and all of the B vitamins, amino acids, folic acid, beta-carotene, lysine, iodine, iron and calcium.

  6. Chlorella Growth Factor (CGF) dramatically increases the rate of rebuilding and healing of the body’s tissues (even rebuilding nerve damage) and fights free-radical damage.

Wonderful benefits huh?? There are loads of studies from ones from Japan that cited positive results when used after the nuclear catastrophes to studies that have shown improved immune function in people undergoing chemotherapy and/or radiation therapy to being used to help treat patients with Alzheimer’s and Parkinson’s disease. When starting to incorporate chlorella to your diet it is best to start slow - aim for 3 grams a day (~½ teaspoon). Once your body gets used to it, you can increase to 1 teaspoon a day. You can look for cracked-cell wall chlorella supplements or powdered chlorella. Make sure it comes from a clean water source. I usually take 5 tablets every day and occasionally add powdered chlorella to my smoothies and even my guacamole.

Some recipes to try…

Aurea’s Super Guacamole

4 ripe, organic avocados

1 organic tomato, diced

1 organic red onion, finely diced

1 handful organic cilantro, finely chopped

1 tsp cumin, organic

1 tsp garlic powder, organic

1 tsp himalayan sea salt

2 organic limes, juiced

1 tbsp chlorella, powder

1 tsp cayenne pepper, organic

*Place all ingredients in a large bowl and mash the avocados and stir everything together. Enjoy!

Detox Summer Smoothie

1 large handful baby spinach, organic

1 banana, organic

12 cherries, organic

1 cup almond milk, organic

1 cup purified water (optional)

1 tsp chlorella powder

*Place all ingredients in a blender (make sure the cherry pits are removed) and blend. Feel free to add the purified water if you want a smoother consistency. Happy Blending!  

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

Power Orange Foods

Did you know that orange foods are loaded with beta-carotene and that it boosts your immune system, aids in the prevention of cancer, heart disease and infections and protects your eyes?? I think it’s fascinating what food does in our bodies! If I can keep my immune system healthy then I can have more energy and enjoy my life even more! And that gets me excited! So let’s talk orange foods! And by orange I do not mean skittles or foods that have been magically colored by the “food” products fairy. I mean real, natural, whole, nutritious fruits and vegetables. I keep going back to this because our society has gotten so far away from eating foods our great-grandparents would recognize as food. As a result we are now a sicklier population than we ever were. Our bodies were not designed to get sick whenever the seasons change. Can you imagine living back when we were hunter-gatherers? How efficient would our species have been if we were so prone to illness? We never would’ve made it this far, evolutionarily, if our bodies were predisposed to illness. But, we can change this trend! We can be healthy and lead vibrant lives. All it takes is being more aware today than we were yesterday.

So let’s get our immune systems going! These are some orange foods to add to your diet:

  • Carrots - I’m sure we all remember Bugs Bunny and his carrots. If Bugs were a human being he’d have great skin as the vitamin A in carrots help slow down the aging process and keep skin clear.

  • Butternut Squash - loaded with fiber and potassium, this vegetable is low in fat and helps build stronger bones.

  • Sweet Potatoes - help with acne due to the anti-inflammatory nature of its vitamin A.

  • Papayas - make sure you buy these organic to avoid any genetic tampering with this fabulous fruit! It promotes a healthy digestive system.

  • Pumpkin - the ubiquitous fall vegetable, it keeps our eyesight sharp (like all orange veggies) and aids in weight loss. Pumpkin seeds can protect your body against heart disease.

  • Orange Tomatoes - these little guys have been shown to contain a form of lycopene that our bodies can absorb more easily. So if you see them, give them a try to protect your body from cancer and heart disease.

  • Cantaloupe - full of vitamin A and C, both powerful antioxidants, and they are sweet! Just be careful with these if you are allergic to mold.

  • Apricots - these little fruits are packed with iron, fiber and potassium. I love adding these to my Chicken Tagine. Be careful with them in dried form! The added sugar will cancel out the health benefits.

  • Golden Beets - like their red cousins, these are low in calories but full of fiber and potassium. They help with the elimination of toxins.

  • Guava - this tropical fruits is packed with lycopene, which for dudes, helps protect against prostate cancer. It also has 60% more potassium than a banana.

Make sure you add a little bit of a healthy fat when eating these foods! Vitamin A/Beta-Carotene is a fat-soluble vitamin. A little coconut oil, some extra virgin olive oil (if you’re eating it raw), a nut butter like almond butter, an avocado or some nuts and seeds will help your body absorb it. Who knew that the nutrients that make vegetables and fruits orange had powerful effects on your body?!

Power Orange Smoothie

2 large handfuls organic baby spinach

2-3 cups purified water (or ½ organic nut milk & ½ purified water)

1 cup organic mangoes, frozen

1 cup organic papaya, fresh or frozen

½ cup organic apricots

2 tbsp organic coconut oil

2 tbsp chia seeds

Add the purified water (or liquids of your choice) and ingredients in blender. Blend and 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

Go ahead! Get your Beauty Sleep!

I know we hear this all the time. Some of us, since we were kids. Get your beauty rest! Make sure you sleep well! But how many of us really know how important it is for us to get plenty of good, quality sleep?? How many of us know what happens to our bodies when we don’t?? Some of us may have even deluded ourselves into thinking that we only need 4 or 5 hours of sleep. I know I used to think this was ok. The fact of the matter is, it isn’t. No matter how much we may think we are perfectly functional and only need 5 hours of sleep, our bodies tell a different story.

Reasons to get Adequate Sleep??

  1. Hormonal imbalances, caused by sleep deprivation, can affect our appetites and how we digest foods causing one to gain weight!!

  2. Poor sleeping patterns affect how our brain processes new information and commits them to memory.

  3. Get sick easily?? Lack of sleep lowers the immune system!

  4. Inadequate sleep affects our mood, making it harder (or impossible) to concentrate, making us impatient and irritable. It might be good for your family, friends and loved ones for that extra hour or two of sleep huh??

  5. Chronic lack of sleep can also increase your stress levels and lead to cardiovascular issues.

But what can we do about this?? There are times when I am trying to get to sleep but failing, miserably!! My mind is going a mile a minute. Thinking of what I didn’t accomplish that day and what I have to handle tomorrow. It’s not easy. It really isn’t easy to get good, sufficient sleep. There are too many responsibilities, pulling one in too many directions. But you can do something about it!! There is hope!

Here are some things I have found to work for myself and my clients.

  • Aim to get in bed by 10-10:30PM - this allows your adrenals to replenish themselves

  • Get off social media, iPads, iPhones, computers, laptops 1 hour to 2 hours before bedtime - the glow from these electronics have been shown to interfere with our bodies’ circadian rhythm (No bueno...)

  • Start a Bedtime Ritual of your own - dim the lights, start tuning out the electronics, drink some chamomile, valerian or passion flower tea, and focus on the good things that happened that day

  • Eat 2-3 hours before your bedtime - this gives your body time to digest properly, making it easier to keep the weight off your waistline

  • Lavender Essential Oil - is amazing!! It has a calming effect on the body, which can promote a restful sleep

I find that I sleep better when I give myself the opportunity to tune out of the social media/electronic buzz that is now part of our society. There is a time and opportunity for everything, even if it may not seem that way sometimes. I encourage you to put yourself, your health and well-being (and sanity) first. If you think about it, who else is gonna take care of your family and loved ones if you’re not rested and healthy? Make yourself your No. 1 priority! It will do wonders for so many aspects of your life. It has for mine!   

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

Say No to Allergies

I’ll admit it, some days it’s harder to write than others. This post was supposed to have been written by yesterday but it is Friday morning and I am just now beginning to write. My allergies have been killing me this past week. I don’t know how it’s been for you this season but allergies can really zap your energy and make your life a pain. I could’ve popped a pill but I took a different route. I decided to listen to my body. It was telling me that I need to slow down. (Just a tad) I am always running around into this thing or into that. Always doing something. So I gave myself the space to heal my body; without medication. I followed a 5 rules, which I will outline for you:

  1. Eliminate all Dairy - dairy products produce excess mucus and can turn a simple case of allergies into a full blown sinus infection. Most people are also highly sensitive to dairy too so it is good to be mindful of how much dairy you’re consuming and how you feel.  

  2. Eat Lots of Greens & other Colorful Veggies - half my plate at lunch and dinner was green and colorful. Greens like spinach, kale, swiss chard and collards help our bodies get rid of unwanted, and unnecessary, ‘things’.

  3. Eliminate all Wheat/Gluten - gluten is a protein that is found in wheat and a few other grains. Wheat/Gluten is a powerful allergen, causing inflammation in our bodies and producing excess mucus, as a result of it being an inflammatory agent.  

  4. Drink plenty of fluids - purified water, Throat Coat tea, Echinacea Plus and Gipsy Cold Care along with my favorite Green Tea. I had these on heavy rotation to hydrate and boost my immune system.

  5. Get plenty of quality sleep - this is crucial, your body needs quality sleep to rejuvenate and heal itself.

This is what I did for the past week and I am pleased to report that aside from some sneezing and a little nasal congestion I managed my allergies. I did not get any infections!! Yay!! I proved to myself, yet again, that if I listen to my body and give it the rest and nourishment it needs, it will have my back! The more you fill your body with the nutrients, the vitamins, minerals, phytochemicals it needs to heal itself, the better your body will respond to environmental stressors, like allergens. Our bodies are truly miraculous entities completely capable of healing itself (as it has done for millennia before ‘modern medicine’). I am not saying that there aren’t times when we may need the added help of medication, there are. However, if we eat foods that are rich in nutrition our bodies will be healthier and fitter and better able to rejuvenate and heal itself without unnecessarily medicating ourselves. Health and wellbeing aren’t destinations, they are a journey and as journeys are unique to each of us. Happy Journey!   

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