Why Gain Weight This Thnxgiving??

Ah...Thanksgiving!! It is soon to be upon us and with it many of us will break our ‘diets’! But, what if it didn’t have to be that way?? What if you could eat and be merry and still maintain a healthy weight?? Have I piqued your interest?? I hope so :) Nutrition is about choosing nutrient-dense foods and making those the staple of your diet. And by ‘diet’ I do not mean calorie-counting or restriction and I do not mean depriving yourself.

Nutrient-dense foods are those that are rich in vitamins, minerals, antioxidants, phytochemicals, protein, fiber etc. The great things about these foods is that you will be satisfied longer and you will enjoy balanced energy and blood sugar levels. I’m going to share with you a few Thanksgiving-inspired recipes that I serve up for my family during the holidays.

For those of you with a sweet tooth, this is a healthy way of getting the taste of pumpkin pie but without the excess sugar, gluten, etc.  

Pumpkin Pie Smoothie

½ cup raw pumpkin puree

3 organic medjool dates, pits removed

1 banana, ripe

1 cup unsweetened almond milk (add more depending on desired consistency)

2 tbsp raw cacao powder

1 tsp pumpkin spice

½ tsp vanilla bean powder

=>Blend well and enjoy!

Who doesn’t like cranberry sauce?? I love the tartness of it and of course I love mine :) Mine evolves over time and this year’s might be different but it is made from scratch and is super easy to make!

Cinnamon Spice Cranberrry Sauce

3 cups organic cranberries

5 cups filtered water

1 cup sucanat (a less processed form of sugar - sugar cane natural)*you can use turbinado sugar but it is a more processed form of sugar*

2 cinnamon sticks

1 tsp ceylon cinnamon powder

5 cloves

½ organic organic, juice

organic orange zest

=>Start boiling the water along with the cinnamon sticks and cloves. Once it starts bubbling, add in the cranberries, sugar and remaining ingredients. Stir it well. Reduce heat to medium-low and keep stirring as it reduces. You will notice it thicken - allow it to thicken until desired consistency is reached.

Pumpkin-Quinoa Puree

1 cup Organic Red Quinoa

2 ½ c water

1 tsp Himalayan sea salt

1 cup plain organic almond milk

1 cup cooked pumpkin or organic pumpkin puree

=> Bring the water to boil in a pan & add the quinoa. Simmer over low-medium heat for 30 minutes (or until water is absorbed).*The quinoa can be soaked for 1 hour in water prior to cooking. Transfer the cooked quinoa to a food processor or Vitamix & add the almond milk, pumpkin & salt. Blend/process until smooth. *For extra credit - stir in organic baby spinach after blending/processing.

The last 2 are delicious sides that are easy to make. Which in my books is always a plus when it comes to the hectic-ness of the holidays! These alongside a healthy (½ your plate) serving of sauteed greens and turkey (or roast pork for my Spanish folks :) will give your body the nutrition it needs and help keep you fit and healthy! You might not even get the -itis!! Have a wonderful and healthy Thanksgiving holiday folks!!  

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

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

4 Guidelines for Clear Skin

Acne. It is not just a problem for teenagers. Around 20% of women suffer from acne in their 20s and 30s. Men can go through it too. Acne can be caused by stress or hormonal fluctuations or nutritional imbalances in your diet. It can even be caused by your beauty routine or medications. But regardless of the ‘trigger’ the major culprit is inflammation.

Your skin says a lot about what’s going on on the inside. It is the largest organ of the body and it’s purpose is to protect your body from microbes and the elements, to regulate your body temperature and allow the sensations of touch, heat and cold. Your skin is there to protect you. But it is also the first thing people see when they meet you! Whether you are a salesperson, CEO or actor - your skin is part of the impression you make on another human being. Making it even more important to have a healthy, clear complexion - and a healthy, clear complexion comes from a healthy inside.

4 Cardinal Guidelines for Healthy, Clear Skin

  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

The first one isn’t that simple to explain. There are several factors to maintaining a diet rich in nutrient-dense foods, that will lead to decreasing inflammation in the body and clearing up your skin. I’m going to start with the foods to avoid (below) and share with you the best foods for clear skin in my next post on Thursday.

4 No-No's for Clear Skin

  1. Reduce/Limit Dairy - cow’s milk and cheeses are very pro-inflammatory, meaning they cause inflammation. They are best avoided but if you must eat a little cheese, choose organic, pasture-raised, hormone-free and antibiotic-free.

  2. No “Diet” or “Sugar-Free” or “Fat Free” or “Zero Calorie” or “Low-Fat” - if it has any of these (or other) “buzz words” it is full of chemicals and should be avoided (like the plague).

  3. Reduce/Limit Sugar - this is crucial to maintaining a healthy body and clear skin. There are added sugars in so many ‘foods’ and drinks because it makes those foods tasty and because sugar is addictive (it acts on your brain in the same way cocaine does). Read your labels carefully to know how much sugar is in your food in order to start making wiser choices and switch from sugary drinks and ‘juices’ to water.

  4. Avoid Processed, Refined Foods - white flour, bread, pasta, margarine, cold cuts, refined oils like canola, corn & vegetable oils, fast foods, white salt are all quasi-foods. They are lacking in nutrients, filled with chemicals, fillers and preservatives and cause unhealthy spikes in your blood sugar. All leading to inflammation.

These 4 Guidelines and 4 No-No's are the starting point to clear skin (and to a healthier you). Following these will reduce the inflammation in your body that can cause acne, clearing up your skin. Even if you don’t suffer from acne, these tips will help protect your skin from the environment and help it age better. I mean who doesn’t want beautiful, lit from within, 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

 

Sleep Tight...With These Tips

Sleep… How many of us get a good 7-9 hours of sleep a night?? Not many right? I know I often fall far short of the 8-9 hours my body likes. Each one of our bodies have a specific range needed of hours of sleep where we feel our best. Some of us have become accustomed to less sleep though and that isn’t necessarily the best for your body, health and wellbeing. Your mind and body need sleep to rejuvenate and recharge. Some common sleep issues are insomnia, sleep apnea and others just have trouble staying asleep or falling asleep.

Why should you get enough sleep??

  • to help maintain a slim waistline and healthy weight

  • to keep your skin looking good

  • to lower the risk of heart disease and high blood pressure

  • to strengthen your immune system

  • to keep you in a happier state of mind

  • to keep your mind sharp and alert

All excellent reasons right? And yet it is a hard thing to do. I often have trouble shutting off my thoughts at the end of the day. And recently I’ve become engrossed in a new book and I just can’t put it down until late into the night. But with these tips I’ve helped myself sleep well and they can help you too! So sleep tight...with these tips!

  1. Eat more (wild-caught) Fish - wild salmon, halibut, tuna are loaded with omega 3s and boost vitamin B6, which your body needs to make melatonin. All the more reason to make fish a regular part of your life and maybe a few dinners too!

  2. Drink Tart-Cherry Juice - tart cherries are loaded with cell repairing antioxidants and they are also rich in melatonin. 1 cup at bedtime or 2 cups during your day (one closer to bedtime) can help one improve the quality of one's sleep.

  3. Dark Leafy Greens, Avocados and Raw Cacao (65-75% Dark Chocolate) - what do these have in common?? Kale, spinach, chards, avocados and cacao are rich in Magnesium (deficiency in this mineral can make it harder to stay asleep) and having a varied diet rich in these foods makes it easier to get quality sleep.

  4. Drink a hot cup of Lavender, Chamomile or Peppermint - these herbs are calming and soothing which helps put you in the right state of mind for some quality rest.

Start adding these foods and drinks to your routine and start enjoying the benefits of a good night’s sleep! For some more tips on sleep check this out! My experience is that when I encourage my clients (and myself ;)) to eat more of these foods and incorporate these tipsthey are able to get a good night’s sleep and feel refreshed in the morning! So lose the bags under your eyes and be more alert and rejuvenated now! Unless you want to drag yourself around some more.. Which you and I know you don’t! So..Sleep well!

Sleep Better Smoothie

1 1/2 cups organic mixed berries, frozen

1/2 cup organic tart cherries, frozen

1 cup organic almond milk

1/2 cup organic kefir/greek yogurt

1 tbsp raw cacao powder, organic

1 tbsp lavender flowers, organic

1 tbsp coconut oil, organic

=> Blend well 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

Fight Stress with Food!

Who doesn’t have to deal with stress?? Stress is such an everyday part of life that most of us often joke about how ‘stressed out’ we are. Whether you are stressed out over work or the unexpected bill or the upcoming holidays. All of these are common stress triggers. For me the stress bomb hit me full force yesterday - an unexpected pressing matter had to be resolved and completing an application for a new apartment. Moving and finances. I’m sure many of you can relate. I found myself becoming short and irate very quickly and breathing heavier normal.

Thankfully, I am aware of my body and I started questioning myself, practicing deep breathing and thinking about what foods would support my adrenals and help calm my stress. These are all things that are within your reach to! Whether it is an important work meeting or a family function or finances you can nourish your body to better manage stress.

  1. Resist the tendency to reach for unhealthy foods when you are beginning to feel stressed instead reach for foods that help relieve stress and anxiety.

  2. Go for grass-fed, organic protein sources - these contain the amino acid tryptophan which can affect serotonin levels, also known as the ‘happiness hormone’. When serotonin levels are low you can experience moodiness and depression. Nuts like almonds, pecans and walnuts also contain tryptophan.

  3. Choose foods that are rich in Iron - tired often?? This can be a sign of iron-deficiency (anemia) and lead to depression. Choose organic grass-fed eggs and beef, wild salmon and shellfish and vegetables like kale, spinach, collards and broccoli.

  4. Eat food rich in vitamin B-12 - a vitamin essential for proper neurological function and the production of red blood cells. Eat plenty of grass-fed liver and beef, shellfish like shrimp, scallops and clams, fish like wild salmon and sea vegetables like kelp and chlorella.

  5. Choose a quality vitamin D3 supplement or get 15 minutes of sunshine 3 times/week - vitamin D deficiency is quite common given how often we either avoid the sun or slather on sunscreen; but being deficient in vitamin D has been linked to chronic fatigue, muscle pain and depression.

  6. Eat foods rich in Magnesium - which is an important mineral used in hundreds of enzyme reactions in the body. Eat lots of dark leafy green vegetables like spinach and chard, almonds, pecans and walnuts, seeds like flax, pumpkin and sunflower and cacao (or real chocolate :).

Stress-Free Smoothie

2 cups organic almond milk

1 large handfuls organic baby spinach

1 1/2 cup organic blueberries, fresh or frozen

1 banana, ripe & a little spotty

1 tbsp almond butter

2 tbsp raw cacao powder, organic

1 tbsp raw maca powder, organic

=> Blend until desired consistency is reached and enjoy! :)

 

Eating a diet rich in these foods will properly support your body and help you manage stress better. I have upped my intake of chlorella and my super greens, as well as a healthy amounts of grass-fed, organic eggs and meat and some nuts and seeds as a snack. The good thing about eating like this is that other aspects of your health will improve too; improved cardiovascular health, balanced blood sugar levels and maintaining a healthy weight to name a few! Food can and will affect your mood, so be wise in your choices!   

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

Tips for Thyroid Health

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

Common Symptoms of Hypothyroidism

  • weight gain

  • fatigue

  • cold hands and/feet

  • brain fog

  • constipation

  • thinning hair

  • dry skin

Not so Common Symptoms

  • high cholesterol

  • infertility

  • heart palpitations

  • fluid retention

  • heavy periods

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

Foods to Avoid

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

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

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

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

Foods to Eat

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

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

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

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

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

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

Heal Your Thyroid Starting in 5 Steps

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

Common Symptoms of Hypothyroidism

  • weight gain

  • fatigue

  • cold hands and/feet

  • brain fog

  • constipation

  • thinning hair

  • dry skin

Not so Common Symptoms

  • high cholesterol

  • infertility

  • heart palpitations

  • fluid retention

  • heavy periods

Why is your thyroid so important??

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

What can you do heal and maintain thyroid health??

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

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

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

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

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

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

Turmeric Smoothie

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

½ cup pineapple chunks, frozen or fresh

½ banana

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

1 tsp chia seeds

1 tsp raw maca powder

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

½ tsp Ceylon cinnamon

1 tbsp raw cacao powder (optional)

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

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