Heard it through the grapevine

People with prehypertension sharply reduced their blood pressure by eating a handful of raisins three times a day. Systolic pressure (the top number) dropped by up to 10 points over a 12-week trial. Researchers attribute the benefits in part to raisins’ high levels of potassium. Enjoy in cereal, muffins or breads or just by themselves.images

Get in the mood for spring!

Now that the weather is warming up be prepared to eat fresh produce and take advantage of the season’s bounty. Here is a great recipe for a snap pea salad. YUM

  • 1 1/2 pounds sugar snap peas, trimmed, stringed, cut in half on diagonal
  • sea salt
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon (or more) fresh lemon juice
  • 1 teaspoon apple cider vinegar
  • 1 bunch radishes (about 6 ounces), trimmed, thinly sliced
  • 4 ounces feta, crumbled
  • Freshly ground black pepper
  • 2 tablespoons coarsely chopped fresh mintsugar-snap-salad-h
  • Fill a large bowl with ice water; set aside. Cook peas in a large pot of boiling salted water until crisp-tender, about 2 minutes. Drain; transfer to bowl with ice water to cool. Drain peas.
  • Whisk oil, 1 tablespoon lemon juice, vinegar in a small bowl. Toss peas, radishes, and cheese in a large bowl. 
  • Add dressing to salad and toss to coat. Season salad with salt, pepper, and more lemon juice, if desired. Garnish with mint.


That’s me right now.. While I love creating posts for my blog I have been neglecting it. Exploring it further, Procrastination refers to the act of replacing high-priority actions with tasks of lower priority, or doing something from which one derives enjoyment, and thus putting off rainbow.stairsimportant tasks to a later time.  Traditionally, procrastination has been associated with perfectionism, a tendency to negatively evaluate outcomes and one’s own performance and intense fear and avoidance of evaluation of one’s abilities by others.

We all tend to judge ourselves too harshly. Is it keeping you from finding your true joy? Eating healthy? Getting the exercise your body needs to feel well? I am offering a 25% discount on all services to get you going!

does this perfume make me look fat?

The influence of toxins on our health is associated with metabolic disruption and contributes to chronic weight gain, oxidative stress and unstable blood sugar.

Many chemicals found in lotions, soap, cosmetics, perfume, plastic bottles and household cleaners are endocrine disruptors that effect our weight-regulating hormones which causes damage to tissues, nerves and muscles. This process effects appetite and metabolism. Diet alone does not makes us fat!

Solving the problem starts with eliminating these toxic products from your home. Buy from your local health-food store and read labels. Swap out your personal-care products and eat organic. Help the process by eating a diet that includes nutrient-dense, fiber-rich foods like fruits, vegetables, mineral broths, filtered water, smoothies and avoid caffeine, alcohol, meats, dairy, fatty, fried, processed and cured foods while detoxing.

sleep better!

No, I haven’t been asleep! Just busy.

Good quality sleep is one of the most important factors in staying healthy. Not getting enough sleep has been linked to a laundry list of mental and physical health problems, including those that stem from an impaired immune system. If you are having issues with ability to fall asleep check out these simple adjustments you can make.

  1. Turn off the computer! The screen’s light alters the body’s biological clock by tricking the brain. It suppresses the natural production of melatonin that’s critical to the normal sleep-wake cycle. Retire from your computer at least one hour prior to getting in bed.
  2. Into the Darkness: The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.
  3. Joe Cool – The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Check out these natural remedies if you need extra help:

Valerian is a herb that has been long used as a remedy for insomnia. It is an over-the-counter insomnia remedy that works like a charm.  Pick it up at your local health food store.

Melatonin helps people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag. Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.

Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping. I prefer a hot soak with epsom salts. The hot bath is relaxing and you get the benefits of the magnesium directly through your skin.

zzzzzzz !

chocolate avocado “mystery” tart

Yes, you heard correct. This is an amazing recipe courtesy of one of my classmates, Amy Griffith / Embrace Health. We just got treated to it in class and I will be making this asap!


1 cup cashews
1 cup walnuts
1 cup dates
a pinch of salt
a dash of pure vanilla extract

Toss everything into a food processor and combine until just before it turns into a nut butter. Spread the crust into a greased pie pan or tart tin (with false bottom) and bake for about 15 minutes at 350 degrees or until the crust starts to turn golden.

Chocolate filling:

2 large avocados

2 Tbsp. real Grade B maple syrup or raw honey or coconut nectar
½ cup cocoa powder (or – preferably – raw cacao)
3 Tbsp. coconut oil (gently melt over lowest heat on stove top)
1 tsp. tamari sauce
¼ tsp. sea or Himalayan salt

Blend all ingredients in a food processor. Spread out in baked crust, put in fridge to set or enjoy filling as is.

get involved!

Alice Waters, creator of “California Cuisine” envisioned a public school curriculum that includes hands-on experiences in school kitchens, gardens, and lunchrooms, and that provides healthy, freshly prepared meals as part of each school day. To support this vision, her Chez Panisse foundation fully funded the The Edible Schoolyard Project.   I’m hoping to do my fall internship with this program.

Check out the site if you are looking for a fun and meaningful way to give back!


it’s summer, jump on board!

Following a nutritional program may result in the following additional benefits:

o    Increased energy & well-being

o    Fewer colds & infections

o    Effortless weight loss

o    Healthy skin, nails and hair

o    Restful sleep

o    Improved digestive function

o    Greater mental clarity & concentration

Let me know if I can help you jump into summer!

go green

We have all heard about Green tea as a powerhouse antioxidant but take a look at these additional health benefits!




1. ENERGY and ENDURANCE: In the past, researchers thought the energy boost from green tea was from the caffeine in matcha, but they found that it was actually the combination of matcha’s natural properties. It has been proven to increase physical endurance by 24%. This is most likely because of the natural rise in dopamine (things like aspertame are an excito-toxin which raises dopamine, but not without a cost…it over excites dopamine stores and causes depression; which is why you get addicted to diet soda).

2. WEIGHT LOSS: Matcha boosts metabolism and burns fat. It has been found to help burn 4 times more calories! Just by drinking/consuming macha! Even cooler, is that is it doesn’t raise blood pressure or heart rate like other scary weight loss products.

3. COLON HEALTH: The green color in matcha comes from chlorophyll; which is a powerful detoxifier and cleanser from the inside out. Chlorophyll eliminates metals and chemicals found in the liver and fat cells.

4. HORMONAL HEALTH: Green tea actually helps LOWER unhealthy estrogen, when black tea can raise it! High unhealthy estrogen leads to severe PMS, inability to lose belly fat, and more severe issues such as fibroids.

5. DIABETES: Green tea has polyphenols and fiber which help control blood sugar levels.

6. CALM ANXIETY: Even though it has caffeine, it also has the amino acid l-theanine, which promotes a state of relaxation and well-being by acting upon the brains functioning. Excess stress increases beta waves, causing an agitated state, where l-theanine creates alpha waves, leading  to a state of relaxed alertness; this naturally increases dopamine without over-exciting them. L-Theanine is found in all tea, BUT matcha has 5 times more than black teas and other green teas. L-Theanine also helps learning and memory.

7. CANCER: Matcha also has a special, unique antioxidant called catechins, which are only found in green tea leaves. The main ‘super power’ of catechin epigallocatechin gallate (EGCg) is that it is a potent cancer-fighter. The catechins basically counteract the damage done by free radicals that form in our bodies due to chemicals, metals, UV rays, pollution, and radiation, which causes DNA and cellular damage.