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  • 4 Simple Reminders for a Healthier Thanksgiving!

    4 Simple Reminders for a Healthier Thanksgiving!

    Friends, family, desserts, cocktails and food-galore.

    This is how I had celebrated Thanksgiving and other winter parties for about 5 years in row. I'd have everyone come to my house as a way to get together and catch up. Most of the time it would unintentionally turn into a party with way to much food and booze. And this how so many people around the country celebrate Thanksgiving. So, I've been there... Feeling bloated, heavy and lazy the whole weekend to follow. For some of you it may not be that bad, but it hits me hard and it wasn't until a few years ago that I realized I can't do that to my body anymore. I need to take care of my body, even through the holidays. And since I've made that shift I feel SO much better. Yes, it's great to spend time with family and friends, but we don't have to stuff our body with food or have drinks at every social gathering. 

    Here are some simple reminders to help you have a healthier Thanksgiving!

    1) Hydration

    Again... I know, I say it every time. But it can be challenging to remember to drink water when someone is freshening up your cocktail every 10 minutes.

    There is no substitute for pure water, and when you're hydrated your body will feel fuller with less food, less calories, and less of the Thanksgiving dinner hangover feeling. 

    Drink plenty of water early in the day and keep it up if you're having dinner cocktails. 

    2) Minimize the Sweets

    Sweets are so common during the holidays that we often see just as many dessert platters as there are dinner platters. I know, sugar is really hard to resist; it's even been called one of the most addictive substances known to man. And it's also one of the most detrimental substances we can put in our bodies. 

    Use 100% of your willpower to have just one (or two) bites of dessert. And support others in the same habit by not making, buying, bringing or offering desserts. Trust me, they'll thank you in the long run.

    3) Rest

    From Thanksgiving to New Years, the holidays can be an exhuasting whirlwind of events and emotions. Remember to take some time for yourself, do some deep-breathing exercises, let go of stressful situations, and set priorities and boundaries. Otherwise when the New Year comes you'll be too overwhelmed to commit to New Year's resolutions to better yourself and the world. 

    4) Exercise

    Is exercise more important than rest? No, but people who exercise regularly often have the most energy. Exercise will relieve stress, boost metabolism and leave us feeling clear-minded and ready to take on challenges. 

    So, keep up with it. Maintain daily walks in the park, runs up the mountain and/or 6am HIIT classes. The exercise, blood flow and fresh air will leave you feeling refreshed and physically and mentally energetic. 

    Hau'oli La Ho'omaika'i




    Do you like these reminders? Use the "Share This" link below so your friends and family can have a healthier Thanksgiving too!


    Rosey Silverstein

  • 5-minute (or less) Chocolate Recipe!

    5-minute (or less) Chocolate Recipe!

    Since Thanksgiving is tomorrow!!!! I thought I'd share my super simple five minute (or less) chocolate recipe! 

    There's so many different ways you can use this recipe...

    Pictured above is a chocolate-dipped banana, which is one of my favorite ways to eat it! But I'll normally make this chocolate and then put it into silicone molds, then put that in the freezer to harden. 

    You can also drizzle this chocolate over desserts or other fruits, but get creative with it and let me know how it goes! 

    Since this chocolate recipe is using coconut oil, it must stay colder than room temperature (I keep it in the freezer) otherwise it will melt. I use these ingredients because they're ones that I already always have in my kitchen. Most people use cacao butter, which will stay hardened beyond room temperature, but it's not as convenient for me because it's not something I always have. 

    The best thing about this recipe is that it's not-so-bad for a dessert. Raw cacao powder is very rich in antioxidants, raw honey is an immune-booster, coconut oil is a natural anti-inflammatory, vanilla adds a subtle, energizing sweetness, and sea salt balances it all out!

    Here it goes:

    1/2 cup Raw Cacao Powder 

    1/3 cup Raw Honey 

    1/4 cup Coconut Oil 

     1/2 tsp Vanilla Extract

     1/2 tsp Sea Salt 

    Place all ingredients together in a bowl and mix well with a fork or spatula. And it's ready to go!


    • Spoon it into your mouth just as it is because it's that good.
    • Put the mix into silicone molds (or ice cube trays) and in the freezer for an hour or more to harden.
    • Dip sliced bananas in the chocolate sauce and place in the freezer to harden (best ever!). Be sure to place on wax or parchment paper so it doesn't stick. 
    • Cover a small baking sheet with parchment paper and pour the sauce evenly on the parchment paper. Let it sit in the freezer to harden. 
    • Or let me know how you've gotten creative with this!

  • 3 Tips to Alkalize Your Body

    3 Tips to Alkalize Your Body

    Disease thrives in an acidic environment. 

    This is something I learned while studying nutrition, and it fascinated me. Our bodies are so incredibly resilient to the substances we put in them. But, over time that resiliency wears out. Our bodies get worn out, they become acidic and are unable to function optimally. This is the slow progression of disease. Of course, there are many factors that may contribute to disease, but this is one we are looking at today. 

    To keep it in layman's terms- the acid/ alkaline balance is found on the pH chart. It's a range from 1-14, 1 being very acidic, 7 neutral and 14 very alkaline. Water is normally 7 on the pH scale (neutral), fruits acidic (pH 4-6) and vegetables alkaline (pH 7-9). Now, the way that our bodies are able to digest and metabolize these foods can mean a difference in the food being acid/ alkaline when consumed. Lemons, for example, are acidic because they have a high citric acid content. But, since lemons contain so many alkaline minerals that our body will use after metabolizing, a lemon is considered an alkalising food. 

    Without going too far into the "why's", I'll give you three tips to creating a more alkaline environment in your body, and after that a briefing on why people are so confused with this concept.

    Tip #1) Stay Hydrated

    If you read my posts regularly then you've probably seen this dozens of times. Stay hydrated! Are you?

    Since water is neutral on the pH scale, it will help our bodies stay neutral. An important tip to remember is to drink water before a meal, not during a meal or immediately after, otherwise certain foods won't digest properly and, you guessed it- create an acidic environment. 

    Tip #2) Load up on veggies

    Vegetables are mineral-rich, especially the dark leafy green vegetables such as kale, chard, broccoli, etc. The more vegetables you eat, the more it will counter acidic foods. Eat veggies with every meal. Example: a spinach smoothie for breakfast, a green salad for lunch, and steamed veggies with dinner. 

    Tip #3) Manage Stress

    This includes the stress that environmental pollution can cause in our bodies, non-nutritious foods, and  stressful thoughts that we don't manage properly. Studies continue to show that the more we're able to manage our stress in a healthy way, the more our bodies are able to function properly. Without proper stress management, we can easily become overwhelmed, anxious, and irritable, creating a shortness in breath and... an acidic state in the body. 

    Get outside and deeply breathe fresh air for one minute at least once a day. 

    Again, an acid/ alkaline balance in our bodies is only one aspect of disease prevention. But, it's one very useful tool when it comes to maintaining our best health. 

    Some people are concerned about throwing off the natural balance of pH and being harmed in the process. Here's the deal: the blood circulating in our body must maintain a pH of 7.4 (+/- 0.05). Without that balance we will be sick.

    Our bodies will naturally counter the effects of acid/ alkaline foods to protect our blood's pH. For example, when we drink soda (acidic), the calcium in our bones (alkaline) will leach out to balance (neutralize) the effect that soda is taking in our bodies. Over the long run, that's one factor that leads to the development of osteoporosis (fragility in our bones).

    As you can see, these recommendations are for balancing the pH in our bodies, just as much as it is meant for disease prevention and weight balance. I'm all about creating a healthy routine that is safe and effective for nearly everyone. So please, add these tips into your daily routine for a week and let me know how you feel!


    Rosey Silverstein

  • Recipe: Chocolate Swirl "Cheesecake"

    Recipe: Chocolate Swirl "Cheesecake"

    Ok so first off, the above image isn't mine, but the raw vegan chocolate swirl cheesecake I make comes out looking just like that (maybe just denser)! 
    Some people might say we shouldn't call it a "cheesecake". It's vegan, raw, delicious, tastes like cheesecake, but what should we call it? I've been calling it "pie", but I'm so used to using the word cheesecake that the word pie just isn't suiting this dessert well enough for me yet. You call it what you want, this dessert is delicious. And I'll argue that's it's healthy enough to eat for breakfast or a quick pick-me-up throughout the day. As always, source organic ingredients. 
    This is a simple recipe, and it's my favorite because it's so easy to make, and calls for not-so-bad dessert-like ingredients. Raw vegan cheesecakes, just like many raw desserts, are not easy to mess up. So, if you want to experiment with different flavors, feel free! I've found it's best to apply these measurements, then add your creation of flavors. 
    Most importantly, have fun with it!
    • Crust:
    • 1 cup pitted dates (soak in water for 10 minutes, then drain)
    • 1 cup raw macadamia nuts, walnuts or almonds
    • 1/4 cup raw cacao powder
    • 1/4 cup coconut oil
    • use a food processor to mix
    • Filling:
    • 2 cups raw cashews (soak in water for one hour, then drain)
    • 1/3 cup coconut oil
    • 1 cup coconut milk
    • 1/2 cup raw honey
    • 2 tsp vanilla extract
    • 1/2 tsp sea salt
    • use a high-powered blender to mix
    • Chocolate Sauce: 
    • 1/2 cup raw cacao powder
    • 1/3 cup raw honey
    • 1/4 cup coconut oil
    • mix well, in blender or by hand
    Crust: Using a food processor, add in the nuts and dates, alternating the addition of nuts and dates so a sticky/ crumbly consistency is achieved. Then mix in the cacao powder and coconut oil. Add this crust to a clean 8" round pop-up cheesecake pan. Shape the crust firmly and evenly on the bottom and sides of the pan. 


    It's best to use a high-powered blender like a Vitamix to mix all of the "Filling" ingredients. Once the filling is well-mixed, lightly swirl the Chocolate Sauce into the filling batter, leaving most of it unstirred. 

    Or get creative with different flavors instead of chocolate: mango, blueberries, mint, etc.

    Pour the filling into the crusted cheesecake pan, top it off with a sprinkle of raw cacao nibs if you wish, and stick it in the freezer for at least 4 hours before slicing. The cake will most likely have to stay frozen until it's ready to eat to prevent the ingredients from melting. 


    Will serve 8-12 people (as long as you don't eat it all before your friends come!).

    For easy online shopping: 


  • Different Ways I Use My Vitamix & Why I Love It!

    Different Ways I Use My Vitamix & Why I Love It!

    My blender plays a big role in my life. When I'm home I'll usually use it at least once a day, often more. Here's how I use the Vitamix and why I love it!

    1) It makes smoothies delicious

    If you know me, then you know I'm a big fan of smoothies. They're easy and quick to make, plus you can add a variety of health-promoting herbs and superfoods, all in one meal! Since the Vitamix is so high-powered, it can whip the ingredients making for an extra smooth, creamy delicious smoothie!

    2) Ice-cream for a midday snack!

    Oh yeah, I mean "nice-cream". This is such an easy thing to do with the VitaMix handy, and perfect for hot days when you want something healthy and refereshing. Simply add frozen fruits of your choice to the blender, and blend on high until smooth and creamy! 

    You can add all sorts of superfood ingredients to this too, like raw cacao nibs for a chocolatey bite, hemp seeds for extra protein, or even spirulina for a good detox kick! 

    One of my favorite recipes is mint chocolate chip:

    • 6 frozen apple bananas
    • a handful of fresh mint leaves broken off their stem
    • and two tablespoons of cacao nibs!

    Depending on how frozen the bananas are, you may need to add about half a cup of filtered water to help it blend smoothly. 

    3) Homemade everything

    I've already mentioned smoothies and ice-cream... You can actually use the Vitamix sort of like a food-processor too! Some ideas are pesto, hummus, nut milks, nut butters, just get a blended recipe and run with it!

    The best thing about making homemade food is that you'll know all of the ingredients that are going into your meal and into your body, and you can then easily avoid the dreaded and harmful artificial favors, preservatives, etc. And of course, you can tell all your friends who made it!

    4) Easy to use

    I'm not one to dedicate a lot of time in food preparation for myself. I love the Vitamix because it's so easy to put together, add your amazing ingredients and you have something special! For clean up? Add warm water and a drop of soap into the blender, blend on high for 5 seconds and then rinse clean. 

    Are you ready to get a Vitamix into your kitchen?

    Follow the link above, and along with the purchase I'll give you 10 favorite healthy smoothie recipes for free!

    Thanks for reading!



  • What it's like to be a Health Coach (ps: we need you to be one too!)

    I live, I work and I breathe "health". I follow all the latest research in health, I fall asleep brainstorming my next health blog, and I am known by strangers to be of help with the first symptoms of sickness or pain. Yes, it can be exhausting and sometimes boring compared to say, designing bikinis... but I have a drive like no other that keeps me going every single day. I'm constantly researching new studies, constantly learning, and constantly creating new programs to provide to people around the world that will help them learn about health in a simple way. I want to help people apply healthy techniques and adopt new habits that will serve their health for the better, forever. 

    One of the best things about being a health coach is that we must keep up on your own health, to "walk the talk" to maintain credibility and be inspiration for others. My never-ending goal is to be a prime example of balanced health in every area of my life. Yes, I'll sometimes fall for excuses to binge on sweets, unhealthy snacks or even some drinks, but that's on rare occassion. I don't feel deprived of anything because I've learned to listen to my body to know what it really needs, and I give it that. I don't crave the bad stuff because my body is so in love with the good stuff. Being a health coach means knowing your own body well enough so that you can help others learn to know their's too. And since my body is always changing, I'm always changing, learning and growing with it.

    Why am I sharing this with you?

    Because this year the United States spent $3.8 trillion on health care. Research continues to show that the majority of today's sicknesses can be prevented and even reversed with the adaptation of a healthy diet and lifestyle.

    Do you have a passion or feel driven to help people in diet, nutrition and lifestyle, too? Personally, I have gained a tremendous amount of satisfaction through doing the work I do; helping people gain and maintain greater health. Although my business is no longer organized around individual coaching sessions, I am still able to teach people in such an impactful way that it changes their life (and their family's lives) for the better. And I am beyond grateful to be able to be of service to others in such an amazing way. That's what keeps me motivated and driven every day.  

    Do you want to be a health coach? Our country, and the world, needs to be brought aware of the power of nutrition in preventing and healing disease. We need people like you to step up, step out and raise awareness. My training through the Institute for Integrative Nutrition (2010) has given me a deeper understanding of so many different aspects of health, and the confidence and courage I need to go out there to raise awareness and help people around the world. 

    If you're ready and eager to do this work too, then please click on the link below to learn more. It's a 12-month program you can take from the comfort of your own home. As a trainee through IIN, you'll be able to start your practice only halfway through the program! And there's a wide range of opportunities available with completing a course like this, you just have t follow your passion. Some graduates have started a personal chef business, some a supplement product line, some a paid blog, and others a health-coaching practice (I've done a little of all of it!). It's really up to you what you decide to do. The variety of speciality practices based around this education is continuing to grow.

    I am a proud ambassador of IIN, and I'm happy to share this training program with you. As a bonus for signing up with IIN, I'll gift you a superfood goodie bag along with books and valuable resources worth over $100 (shipped to your home), plus a free one-on-one coaching program (to give you a headstart on your health) worth $129! Over $229 in bonuses! Just follow up with me after registering with your name, address and phone number, and then be on the lookout for your gifts in the mail!

    Sample Your First Class Today!

    I hope I've given you a dose of inspiration. If you are even slightly interested, I recommend checking out this course, or pass this post along to a friend, relative or colleague who may have the desire to jump in to this incredibly rewarding profession. 


    Rosey Silverstein

  • Early Breast Cancer Detection

    Early Breast Cancer Detection

    We're seeng a continuous rise in the rates of breast cancer among women in the United States. Today, about 1 in 6 women are diagnosed with breast cancer. This is a serious issue, and we (women and men) must take action in taking care of ourselves, our familes and communities, and spreading awareness around the world. Cancer develops as a result of abnormal cell devision; when a cell decides not to cooperate because it hasn't been given the wherewithall to follow through with it's natural healthy habits. It's a first sign that your body needs extra special care. However, in more developed stages of cancer, it can be harder to get the body back to a healthy state of balance. People who have cancer in their family history are certainly more susceptible, and must take extra prevention measures. What about the 75% of people who get diagnosed but don't have it in their genetic makeup? There are so many angles we can hit this topic, but I want to focus on one specifically today, and a tool alternative to mammograms that can help you in early breast cancer detection.


    A mammogram is an x-ray exam of the breast that is used to evaluate breast tissue. 

    The standard protocol in America is getting a mammogram every 2 years after age 50, which is recently changed from women age 40 and older. Those who have a family history of cancer are recommended to get earlier screenings, starting even as early as age 30. I've never had a mammogram and I don't plan to, here's my reasoning.


    • are known to be painful
    • are expensive, adding to America's $3 trillion annual health care spendings
    • fail to detect cancer 30% of the time
    • cannot detect the growth of cancer cells until they have already been well-established in the breast tissue
    • if you already have cancer, mammograms will help it spread through the tissue, where it will grow further
    • every time you get a mammogram your risk for cancer is increased 5%
    • 70% of cancers are found through breast self-exams

    Basically, the potential harms of mammograms far outweight the benefits. Of course, mammograms are helpful and necessary if there is no other safer approach available.

    Here's a better, safer approach...


    A thermogram is a digital infrared image used to detect early signs of cancer or other inflammation. I have gotten a thermographic reading, I plan to again for prevention purposes, and I highly recommend you to as well. Here's why.


    • are far more accurate than mammograms in detecting breast cancer
    • are non-invasive, not painful
    • can detect the growth of abnormal cancer cells up to 10 years before a mammogram reading can

    One downside to a thermographic reading is that they're generally not covered by health insurance, and costs can range from $100 to $1000+, depending on if you want to screen just a section of your body or your entire body. But, health is our greatest wealth, right? And if we detect cancer early enough, our chances to survive and thrive are much higher. 

    Here's a documentary for you to learn more about how cancer affects our bodies, Rethinking Cancer.

    And, here's a link to find a thermogram specialist near you!
    Thanks for reading, please share!
  • 3 Ways to Stay ON IT After a Cleanse

    3 Ways to Stay ON IT After a Cleanse

    Cleanses have become a fad or a go-to after a long weekend, and they're often not given the proper attention they need. Our bodies can and do endure a lot when we're going through a detox, so the best thing to do is to honor our bodies in what they need so we can stay healthy even after the juice cleanse. 

    Here are three things you can do to maintain health after a cleanse.

    #1) Stay Hydrated

    I know, I know all too well because I've been there many times... you're excited to eat food! But we must not underestimate the importance of hydration. Continue drinking pure water, half to equal your body weight in ounces daily. Starting your daily hydration routine in the early morning hours will not only help you stick with it all day long, but it will flush out toxins that have been gathering overnight. 

    #2) Fiber is your Friend

    Studies continue to show that on average American's eat 25% percent of their recommedation dietary fiber intake. Without fiber, food and other substances can get stuck in the intestines, causing gas, bloating, constipation, and an increased risk for things IBS later down the road. So, eat your veggies! A wide variety of vegetables at each meal is the best way to increase your dietary fiber intake. Leafy green vegetables generally provide a higher amount of fiber, but most veggies have at least adequate amounts. 

    #3) Avoid the Junk

    Malnutritious foods, aka Junk Food, wreak havoc in our body in so many ways. The largest way, and the simplest to grasp, is that they rob the body of vitamins and minerals, creating deficiencies that can lead to illness over the long-term. Maintain great health by eating a diet of whole, real foods, and avoid the processed foods. Stay away from foods that hvae a long list of ingredients you can't pronounce, and choose whole foods that don't have an ingredient list!

    Go here for more information on the Living Healthy HI Juice Cleanse based out of Hilo, Hawaii.

    Aloha and thanks for reading!


  • 3 Daily Habits for Great Health

    3 Daily Habits for Great Health

    Oral Health

    While we sleep, our bodies are at work ridding toxins and maintaining health in all areas.  Our blood, lymphatic system, digestive system, everything is at work bringing toxins and other harmful substances to the surface so they can be rid easily. One of the three detox pathways is through our mouths. Just like our moms instructed when we were younger, we must brush our teeth upon waking. To avoid reabsorbing these toxins, it’s best to perform a series of self-care rituals first thing in the morning.

    #1 Teeth Brushing

    It’s simple, obvious, and most of us have been doing it since our first teeth grew in. Brush for 2-3 minutes with an all-natural toothpaste.

    This is my must-have Toothpaste, also available at most health-food stores.
    #2 Tongue Scrape
    Research has concluded that using a tongue scraper is the best way to remove toxins and bacteria from the mouth. Good news is that tongue scrapers are
    • easy to use
    • inexpensive
    • will help you maintain fresher breath all day
    • they improve our salivating production to help with digestion
    • will expose taste buds, leading to a sensation of more flavorful foods.

    Purchase a Stainless Steel Tongue Cleaner here for just around $5, or find that at your local health-food store and most drug stores.

    #3 Oil Pull

    Oil pulling is a great way to further help detoxify the body. How does it work? –Toxins are easily absorbed by fat molecules, so swishing the oil in your mouth will pull the toxins out of your body and into it for easy disposal.

    Method: Take about one tablespoon of unrefined coconut oil or sesame oil and scoop it into your mouth. Swish (without swallowing!) for 10-20 minutes. Then, spit the oil, along with the bacteria, toxins and parasites it has pulled, into the trashcan. This process helps to cleanse your mouth, lymphatic system, and also pulls congestion from your throat and loosens up sinuses. Be sure to spit everything out, then do a follow-up rinse with warm salt water or an All Natural Mouthwash to clean any remaining oil.




    Water is our most precious resource here on Earth, and in our bodies. Without proper hydration our bodies can easily become prone to illness.

    #1 Morning Flush

    Just as we detoxified through oral hygiene, it’s best we continue the process and flush our blood and lymphatic system. Overnight, things have been brought to the surface. Water makes up about 60-75% of our body mass. A lot of this, as you can imagine, circulates through the blood and lymph.  So, just like we change our bath water, we must refresh the fluids in our bodies. Our entire body will benefit from this from every muscle and joint to every hormone and nerve function, leading to greater energy and endurance to take on the day ahead.  After your oral hygiene routine, drink 16-32 ounces of filtered water, warm or room temperature.

    You may add:

    • a squeeze of lemon for a deeper liver flush and alkalizing effect in the body
    • a teaspoon of apple cider vinegar to increase digestive strength
    • or a dash of pure sea salt to increase mineral absorption in the body.


    #2 Time it Right

    Water intake at the right time is nearly as crucial as hydration itself. Water has a neutral pH (acid-alkaline balance), whereas our digestive system operates best in a low pH state. By drinking water before, not during or after meals, we can best support a healthy and strong digestive system.

    • Discontinue water intake 30 minutes before a meal.
    • Avoid water intake during meal time.
    • Continue hydrating your body 45-60 minutes after a meal.

    If you must drink water during a meal, choose to sip on warm-to-hot water with a squeeze of lemon or apple cider vinegar, or sparkling water.


    #3 Daily Consistency

    Without proper hydration our bodies tend to become weak, fatigued, fragile and immune-compromised. Stay hydrated by drinking at least half to equal your body weight in ounces, daily (and at the right times!). For example, I’m 128lbs. 130/2 =64. 64 ounces equals 8 cups. 8 to 16 cups of water is a healthy hydration range for me. I’ll drink about 12 cups on average daily. Do this consistently for several weeks and you will notice brighter eyes, a clearer complexion, mental clarity, more fluidity in your muscles, joints and ligaments, and greater energy. What can get better than that? No- tea, coffee and other soft drinks aren't considered water! 

    • 100lb person: 6 to 12 cups of water daily.
    • 150lb person: 9 to 18 cups of water daily.
    • 200lb person: 12 to 24 cups of water daily.

    Of course, your body will know when too much is too much, so pay attention to signs and as always, consult your doctor.



    Stress Management

    In a busy world of work, family, traffic, deadlines, stress can easily take over our lives. Stress is meant to keep us safe from harm, to alert us if a car is headed in our direction, or if we’re at the edge of a cliff. In these instances, our bodies natural stress response will turn on fully, allowing us to make a quick & decisive acts to prevent harm. However, many of us get stressed when the car in front of us drives too slow, or if we’re late for an appointment, this is unhealthy stress. Unnecessary stress can lead to inflammation in the body and less effective productivity. Reduced stress leads to reduced infalammation, reduced signs of aging, and an all-around happier person to be around! People who manage their stress tend to be more resilient, flexible, adaptable and optimistic too!

    #1 Breath

    Breathing is our most important anatomical function to being alive. If we learn to breathe in the right ways, we can more easily and often effortlessly manage healthy levels of stress.

    Slow, deep breathing activates the parasympathetic nervous system, which secretes calming hormones in the body.

    Try this deep breathing exercise when you wake up, before you go to sleep, when your sitting in traffic, or when a baby is crying loudly at the table next to you in the restaurant. 

    1. Sit up straight.
    2. Place your hands on your stomach.
    3. Inhale slowly through your nose into your stomach, feeling the expansion in your lower abdomen.
    4. Exhale through your nose or mouth, releasing air from the bottom of your stomach first, up and out through your breath.

    Repeat for several minutes until you feel calm and centered.

    To deepen the effects, breath in slowly, fully expanding your lung capacity, then hold at the top for three counts, and release. Continue releasing all your breath until it’s completely out, then hold for three counts, and inhale again slowly.


    #2 Movement

     Exercise is a great way to reduce stress. It allows your body to be fully exerted, which puts you more at ease. Of course, everything in moderation, even exercise. Too much exercise (unless you’re an Olympic athlete) can create a stressful, toxic state in the body. Aim for what feels comfortable to you, and if you’re starting off slow, focus on gaining momemtum. If a 20 minute walk around the park feels good to you, great. If you’d rather bike Mount Everest, that’s great too. It’s good to challenge yourself, but know your limits. Every body is different.


    #3 Environmental Factors

    There are so many ways our bodies can take on stress. But the good news is that there are also many ways to relieve stress.

    Common everyday things that can cause stress are:

    • Schedules & deadlines
    • Not getting quality sleep
    • Malnourished eating habits
    • Other stressful or negative people
    • Too many decisions


    Relieve stress with:

    • Meditation & deep-breathing… even if it’s just one fully dedicated minute several times a day!
    • Yoga… movement + mindfulness.
    • Minimizing distractions… mental clarity, focus, efficiency, productivity.
    • Healthy eating habits… anti-inflammatory foods.
    • Happy people, friends… fun, laughter, good times.
    • Being outdoors… fresh air, sunshine on your skin.
    • Vacations… a dedicated time to relax.
    • Good quality sleep… best feeling ever.





  • Food as medicine, simple as that!

    Life has always been a learning game for me. I am constantly looking for greater insight, a lesson, or a higher way of being. 

    As many of you know, I've been studying nutrition my whole life! I grew up in a health-conscious family and was curiously fascinated by the saying, "You are what you eat". Of course when I was really young this didn't make sense to me at all; I was trying to find the literal meaning, "If I eat a pumpkin how long does it take for me to turn into a pumpkin?". I finally started figuring it out in my teens. I observed people around me. I watched what they ate and how they evolved, and what I discovered is that we should really just be saying, "Eat healthy foods to be healthy, eat unhealthy foods to be unhealthy". Obvious, right? But why do so many people still not get it? They complain to the doctor of aches and pains, being drawn to the idea that pharmaceutical medication is the solution. Yes, drugs will fulfill their job as a temporary solution. But, why not go back to the source of the problem? What caused aches and pains to begin with? For the majority of the US population, the main source of the problem is the high consumption of inflammatory foods. Eat healthy to be healthy, that's it. 

    As fascinated as I naturally am by nutrition and human behavior, I went further. We all see that the concept of food as medicine is simple. The problem is that with clever advertising and false-labeling on food items, people don't know what a healthy food truly is anymore. 

    HUGE problem, right? There are so many misconceptions about food lingering in our high-tech busy society, leading to inflammation, disease and, sadly, even death. We must put an end to this. Let's get back to whole, real food that's actually good for us. Let's learn to listen to the body to know what it needs. Each of us are made unique, so we need to pay attention to our own particular bodies, not our fashion idol's bodies and what they eat. This is the only way we can take health into our own hands and really gain a jumpstart on healthy living.

    Here are three things you can do NOW to help you gain & maintain greater health.

    1) Stay Hydrated.

    We often underestimate the importance of hydration. Hydrating your body will result in better functioning in all ways, an ease in joint & muscle stiffness, better digestion, clear skin, and that's just the start of it. Drink half to equal your body weight in ounces daily. No, tea, coffee and other soft drinks aren't considered water. 

    2) Eat Veggies!

    Along with providing a massive dose of vitamins and minerals, veggies are our best source of fiber. Things like leafy green veggies, broccoli and zucchini are some of my favorites. Find your favorites, experiment with others, and make veggies at least half of your diet. 

    3) Say No.

    Practice saying no in a polite way. When someone offers you a cupcake at work, say no. When someone offers you a blended coffee drink (often LOADED with sugar), say no. Say no to the cute cartoon characters on unhealthy boxed goodies in the middle aisle of the grocery store. Saying no to these things will leave room in your stomach to say yes to things like big leafy green salads, carrots for a snack, and even pure water! 

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