I am experiencing problems with my newsletter hosts, so I am unable to send out a newsletter inviting you to the next juice cleanse program!
Happy New Year!
I am experiencing problems with my newsletter hosts, so I am unable to send out a newsletter inviting you to the next juice cleanse program!
Happy New Year!
Our lives are too often based on what’s in our agenda. Is yours the usual wake up, work, dinner, social media, bedtime, and repeat? The all-too common try-to-save-money-this-year, get-a-boyfriend-this-year, or try-to-travel-this-year?
These are great goals, no doubt, but let’s get a little clearer on how to tackle goals to make the best of 2016.
What is it that you really, truly want? Get clear on this. Do you want to make more money, do you want to lose 20 pounds, or do you want to talk to your sister for the first time in 2 years? You can have more than one goal, but if you’re like me then you may have to alternate your main focus between priorities as time rolls by.
Why do you truly want those things? Be sure your goal will make your life more awesome. Focus on the bigger picture here. If you want to make more money, is it so you can have more free time with your family? If you want to lose weight, is it so you can feel more confident at the beach? If you want to make mends with a family member, is it to create greater peace in your own life and the lives of your loved ones?
Once you have this bigger picture in mind, attach it with those emotions, e.g. freedom, confidence, peace. Now try to visualize what it will actually feel like, look like and smell like when you have reached your goal. Use your imagine, add any necessary details.
So you know what you want, where you want to go in life, and why. Now, draw out a game plan. What is it going to take to lead you from this visualization to actualization? Think of a timeline you’d like to give yourself. Make it realistic and within your reach. Then, write out steps you’ll have to take each week in order to reach your goal. Keep this game plan on your bed side as you wake up, or at your work desk (or both!).
You’ve made a game plan. Does it stretch across your entire workspace and back? Don’t be overwhelmed by this. The journey of 1,000 miles starts with the first step. Look back at all of the accomplishments you’ve made so far, such as learning to walk, getting through high school, and maybe even starting your own business. Even if you’ve failed at one or all of these things, the great thing is that you’ve tried. You didn’t give up on walking when you were a year old, and you’re not going to stop now. Put one foot in front of the other, and check things off your list.
I am the queen of distraction, so I know how it is! The key is to put all distractions away and keep that bigger picture of your goal in mind. See yourself where you want to be, and keep working until you’re there. However, if you change your mind or change your path, know that it’s okay. Reroute your game plan and start where you left off. And don’t be hard on yourself, we’re all humans; mistakes come naturally. If you learn from your mistakes, you’re killin’ it.
Your greatest achievements thus far were not accomplished overnight, and neither were anybody else’s. So, don’t get discouraged if you fall off track, lose focus or change your mind. As long as you can pick yourself up, keep your goal in focus, and learn from mistakes, then you’re on the right track. With each step, look around you and be grateful. Be grateful for the people in your life, as they’re all here to serve you in some way. Be grateful for each sunrise, as each new day brings new opportunities. And be grateful for each sunset, as it illuminates the wondrous beauties in life. With gratitude comes miracles, trust me I’ve witnessed it!
The fact is that you are a miracle. Your life right now is 1 in 400 trillion chances. Why not make the best of it?
It’s the time of year when it’s normal to shop til ya drop and painfully overindulge on goodies. Days can be spent planning and searching for the perfect holiday gifts for loved ones. But, you know how it is… Some gifts sit on the counter for weeks or months unused, until the gift finally gets passed along or donated. It may have been a thoughtful gift, but not so useful.
We are familiar with all the waste that piles up while we tax the earth of our precious resources. It's disheartening to us all. How can we be more conscious consumers in an effort to preserve mother Earth's precious resoures, while participating in holiday gift-giving? Give gifts that make a difference.
Here are a few of my favorite go-to gift ideas.
1. Gift Cards.
They’re easy, quick, convenient, and don’t require large wrapping! Gift cards are my favorite go-to because it shows that you are giving them a gift that cares about their future health.
Of course, always make sure the place you choose has high quality customer-service standards before you buy. You don’t want to give them a poor quality massage or newbie personal trainer!
2. A Superfood Gift Basket
Even if the recipient isn’t familiar with superfoods, they will be encouraged by your gesture... just be sure to give a rounded pricemark so they don’t let the superfoods go to waste! Add small bags of chia seeds, hemp seeds and chlorella powder. Maybe even add something they are familiar with like a bag of raw cashews. You can print out this blog Your Everyday Guide to Superfoods so they can get started right away!
3. Potted Plants or a Sprout Starter Kit
Live plants are a nice addition to any home or office. Not only will it give you fresh air to breathe, but it will brighten the place up and make it feel more lively every time you walk in the door.
Sprouts are one of the most life-giving foods. They are young, fresh, full of nutrients and antioxidant-rich. The best thing is that they are easy to grow! You simply soak the sprouting seeds, wash and rinse them twice a day and watch them grow! It’s so simple that most people do it right on their kitchen counter.
4. Someone Close to You?
A yoga mat and yoga DVD’s are a nice gift if they are interested in starting a yoga practice. Or, a meditation pillow and guided meditation CD’s. When put to use, both of these gits will help them gain clarity and focus to succeed on their mission through life.
Get creative! In the long-term they will greatly appreciate these gifts of health.
Nutrient-dense foods, aka superfoods, are a part of my everyday routine. They help me stay focused, energized and maintain a strong immune-system. If you haven’t added superfoods to your daily diet yet, here’s some ideas to get you started!
Hemp seed milk: use a high-powered blender to blend about one tablespoon of hemp seeds for every 16 ounces of water. Blend on high until liquefied. If you want it even smoother, strain through a fine-mesh cheesecloth to get any chunks out.
Use in tea, as a liquid base for smoothies, or in your morning oatmeal. Or, just add a Tbs of hemp seeds to your daily smoothie.
Hemp seeds are rich in omega 3 and 6 fatty acids, protein and fiber.
Pudding: Chia-seeds are very gelatinous, they will soak up about 10X their weight in water. For this factor, it’s easy to make chia seed pudding using the chia seeds as a sort of substitute for tapioca or any other binding substance. Mix two tablespoons chia seeds in 12-16 ounces water (or hemp seed milk), and add flavorings like pure vanilla extract, ground cinnamon and raw honey. Let it sit and soak up the liquids, usually just about 20 minutes or keep it refrigerated overnight.
Add to your daily smoothie or shake.
Chia seeds are rich in omega 3 fatty acids, protein and fiber. Due to their gelatinous nature they provide internal cleansing of the body.
Spirulina & Chlorella
Both spirulina and chlorella have a powerful detoxifying effect in the body. If you’re just starting out in using this, start with about ¼ teaspoon a day and work up to 1 or 2 teaspoons. Add to a smoothie or shake. Less than 1 teaspoon won’t change the taste of your smoothie, it will just change the color!
Both spirulina and chlorella are potent blood builders, immune-system supporters and full-body detoxifiers.
Gelatinized Maca Powder
Smoothie: Again, if you’re just starting out start with about a ¼ teaspoon a day and work up to a teaspoon. Maca powder does have a chalky, bitter flavor so it’s best with something a little sweeter like a banana berry smoothie.
Or, get creative by adding it to baked goods or even your chia seed pudding!
Tea: Best thing ever. Place a handful of goji berries in warm tea as you’re sipping it and it will rehydrate and soak up all the yummy flavor!
You can always add goji berries to your daily smoothie as well.
Goji berries are rich in Vitamins A and C, iron and dietary fiber. Thare are known to be a longevity-boosting food.
Smoothie: Banana-chocolate smoothie anyone? A teaspoon to a tablespoon will do for each 16 ounce smoothie, depending on how strong you want the flavor. Again, it does have a bitter taste so it’s best mixed with something a little sweeter naturally.
Chocolate squares: My favorite easy recipe here!
Get creative with this one, there are so many health benefits that come along with adding superfoods to your daily diet. Add cacao powder to tea, baked goods or a homemade sorbet!
Rich in magnesium, iron and antioxidant nutrients. Known to boost energy, happiness and overall well-being.
PS I’d love to hear from you once you try out the recipes!
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!
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.
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.
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!
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!
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!
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:
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:
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.
Follow the link above, and along with the purchase I'll give you 10 favorite healthy smoothie recipes for free!
Thanks for reading!