Cacao Smoothie

RFSpring17 Cacao Smoothie What tastes like a dessert, helps you lose weight, builds bones and is ultra healthy for you? A cacao smoothie!

I believe it’s important to get as many greens in to your diet, and if you’ve been reading my blog through the years, you know smoothies are one of my favorite ways to drink and digest my greens (besides green juices). I drink a smoothie everyday. I’m also a salad lover but let’s be honest, how many salads can you eat in a day to get all the greens your body needs for impeccable function? Too many! You’d be chewing like a cow all day long to get all the greens you need to fuel your cells. That’s why blending, drinking and enjoying them in a smoothie is the perfect, fiber rich way to add greens to your day.

Cacao is full of antioxidants to keep you looking and feeling your best and taste amazing in this smoothie. Also, the tahini in the cacao smoothie is a great source of calcium and gives the smoothie a nice thickness. The banana gives you potassium so it’s great for an after workout snack or meal.



Serves 1-2

1 ½ cups water or dairy-free milk

1 cup spinach

1 cup mixed greens

1 banana

2 tablespoons raw cacao

2 tablespoons tahini

Dash of ground cinnamon powder

Blend all the ingredients in a high-speed blender. Enjoy!


Did you try the recipe? Leave a comment below and let me know what you think.



5 Delicious Detoxing Foods For Spring

fruit-15408_1920 I’ve been talking a lot about detoxing lately. According to Chinese medicine spring is the best time of the year to detox your body and help your liver get rid of toxins so you can have a healthy summer and, fall and winter.

During this time of year, many people’s bodies are craving a cleanse so the body can function at it’s highest level. If you were eating not-so-healthy through the winter, then your body is ready for a reboot.

Lucky for us, the spring season gives us many mineral-rich vegetables to help us detox naturally. Most of these foods are high in water, fiber and easy to digest among other properties. And the best part is these foods are plentiful and readily available in your farmer’s market or grocery store.

Here is a list of great spring detox foods to assist your little liver in all the work it does (Trivia question: did you know your liver performs over 500 functions? Yep, and this is why eating the following foods will help your precious liver detox your body).



Citrus like oranges. Lemons, limes and grapefruit are well known for their alkalizing effects on the body. These foods assist in cleansing through their powerful antioxidants and high concentration of vitamin C, which is needed to make an essential antioxidant that aids in optimal liver function.

In perfect harmony with our bodies and the season, it’s simple to fit these foods into your day in many ways. I like to squeeze citrus in to my water in the morning and throughout the day, having grapefruit with breakfast or lunch and squeeze citrus juice on your salads for an alkalizing punch and a delicious pop of flavor.



Dandelions, the weed and flower that grow in the yard? Yes, my dear. Perhaps you have not heard that those flowers in your yard actually have health benefits, but indeed, they do.

The roots and leaves of dandelions have powerful detoxifying properties to cleanse the liver. These roots also take hold of your digestive tract by stimulating juices to help digest fats. Get your dandelions earliest in the spring as you can when they have the best flavor; they tend to turn bitter during the summer.

You can even make it easier by purchasing dandelion tea at your local health food store or using dandelion leaves in your next green smoothie.



With the liver being the primary detoxification organ, it relies heavily on foods that have amazing cleansing and restoring properties. And beets are the perfect fit for the job and tasty!

Beets contain important bioactive agents that work to protect the liver by increasing enzymatic antioxidants. They also have high levels of Vitamin C and a slew of other beneficial nutrients and minerals.

Slice up some pickled beets for your salad, roast chopped beets drizzled with olive oil and fresh herbs, or, my personal favorite -- juice them into your fresh green juices.

Warning: Your pee and poop might be pinkish to red the following day.



Cruciferous vegetables, like broccoli, cauliflower and cabbage are high in fiber which helps stimulate the natural process of elimination. Healthy elimination is a crucial part of the cleansing process -- the toxins building up in your body must regularly be released. Cruciferous vegetables also help detox by boosting liver detoxifying enzymes.

Other cruciferous vegetables include Brussels sprouts (my fav), kale, bok choy, collard greens and arugula, to name a few. Although these foods are more for fall and winter, they can still be found in grocery stores year round (a rule of thumb is to always shop at your farmers market to know what is in season right now).

You have plenty to choose from, so it should be quite simple to find at least one that you enjoy and start adding it to your plate more often.



Celery is chock full of minerals like magnesium, potassium, sodium and iron, which are alkalizing and neutralizing to acidic foods. Celery also has a high fiber content, which can further assist with cleansing and healthy elimination.

Celery's another very simple food to find a place for on your plate. I love to juice my celery as well as eat it raw dipped in hummus or guacamole, chopped up on a salad, or in my favorite soup.

These are just a few of the foods that you can add to your daily meals to enjoy the detoxifying benefits. Including a few (or all of them) in your meals and drinks is sure to help you cleanse your body this spring.

Remember; as you add these 5 detox foods into your daily diet, let go of processed foods, sugar and caffeine to not cause any extra stress on your liver. It’s also a great time to go vegan for a 21 days or a month in order for deep cleansing of your body.

Bon appétit!


5 Steps to Detox Your Mind for Weight Loss, Health and Rejuvenation

peace-of-mind-349815_1920 The Internet is full of diet blogs and nutrition advice. There are countless recipes for detoxifying drinks, which make use of various natural ingredients that can remove various toxins and harmful molecules from our body resulting in blood cleansing and therefore a healthy body, which is amazing. But only a few people understand the true value of mind detoxification apart from body detoxification. I talk about body detoxification all the time on my blog but it’s time we get deeper into your precious mind.

Your body is always detoxing to keep you healthy and alive. But did you know that your mind can also be detoxing from attacks (toxins) of the mind?

A healthy mind reflects a healthy body. Therefore, a healthy body follows a healthy mind, and a healthy mind follows healthy thoughts. Did you come to the same conclusion I did…. a positive mind is the prime determinant of your overall health. But how do you maintain a positive mind in today’s acquisitive world?


  1. Adopt mindfulness:

A mindfulness approach utilizes synchronization of the surrounding environment with your inner self. Concentrate of what’s happening around you and how it’s affecting your mental state. This will help you identify some negative elements around you, which might be the reason for your disturbed subconscious state of mind. Identifying these negative elements will help you to modify them or remove them to achieve a positive state of mind. This is the first step towards detoxification of your mind.

If your mind is not settled it will cause challenges in your digestion, assimilation and elimination of foods.


  1. Use a planned approach:

An unorganized routine distracts your mind from your major responsibilities. A diverted mind gets tired more easily and frequently than a focused mind. One of the best measures of which you can take to organize your mind is to organize your daily schedule, a systematic approach. This doesn’t mean to create a ‘hard and fast’ schedule with accurate timings for your various daily performances. Allow flexibility in your routine but understand the difference between flexibility and disorganization.

I plan and write on paper (or if you are into a paperless method, the Evernote app is great) the meals I’m going to prepare for the week knowing that it may change due to schedule changes which still allows some spontaneity. At least I’m prepared and not trying to pull food out a magician’s hat.


  1. Let go of perfection and just BE you:

You have been created to be a good human being. Therefore, adopting a robotic lifestyle is against nature and will only result in your annihilation. Remember, perfection is merely an illusion. What’s normal for the spider is a trap for a fly. Therefore, bring an end to the "inner human comparison" which your mind creates to achieve the superiority complex. Your mind will temporarily get satisfaction and feeling of dominance, but chronic stress comparison will result in a tired and a distracted mind.


  1. Release the past:

It is imperative you stop your mind from constantly recalling the regrets of past and creating anxiety towards the future as both are not in your present moment. When a regretful moment from past strikes your mind, reassuring yourself that you have learned from the past is an excellent trick to prevent the past from conquering your mind in the present. On the other hand, staying apprehensive about your future will create stress, and chronic stress cannot only damage your mind but is also detrimental to your body’s health. Just do what you can do in the very moment you are breathing in. Allow the past to be gone and the future to be excitingly unknown.


  1. Possibilities:

The world can be a selfish place to live in but reacting negatively neither changes the nature of the world nor is it healthy for your mind and body. It’s sometimes unpractical to react positively in an off-putting situation, but always taking the high road is helpful.

Maintaining positive thoughts will automatically create a positive exterior. Researchers have stated that the negative thoughts your mind creates are so strong, they dominate over all the positive options. On the other hand, positive thinking broadens your sense of possibilities and opens your mind, which then allows you to build new skills and resources that can provide value in other areas of your life.

As you have read, steps in a mind detox will eave you filling fulfilled, happy and on the right track to your weight loss goals.

Please leave a comment below and share other tools you use to detox your mind and your body.


vegetables-2021819_1920 It is already May! Can you believe it? Spring has sprung and you're ready to hit your health and weight loss goals head on! You want to get beach ready and rock your tank tops this summer. That means one thing- it’s time for a Spring Detox! (I promise it wont hurt.)

What is a detox? It’s the process of naturally ridding your body of chemicals that have accumulated over a period of time, resulting in a strengthened immune system, improved skin and liver health, and heavily reducing toxic overloads in your body. It also aids in weight loss and boosts energy!

How do these chemicals accumulate in your body you ask? Processed foods, sodas, eating non-organic foods, eating foods that your system can’t tolerate like gluten and milk and the products you put on your skin.

I want to share 5 secrets to help you naturally detox with me this spring!

  1. Eat Whole Foods

Throw out those instant noodles and head to your local grocery store to fill your cart with whole, plentiful fruits and vegetables such as kale, peas, figs, beets, and tomatoes. One of the most important keys to detoxing is to eliminate processed foods from your diet! It’s sounds intimidating, but once you get into the groove and follow your whole food meal plan, you’ll be well on your way to a healthier you this spring! You’ll feel so good you wont want to add the processed foods back into your diet.

  1. Eliminate All Sugars, Alcohol and Meats

Consuming artificial sugars, white sugar, alcohol and animal products, including dairy, place a heavy strain on our bodies, especially during the detoxification. Refrain from consuming alcohol to strengthen your liver. Although alcohol has resveratrol in it, a wonderful antioxidant, alcohol is still a poison to our bodies. Also, get rid of white table sugar however, raw sugars found in fruit are perfectly acceptable. The key is to throw out those synthetic, processed and unnatural foods that we would otherwise gravitate towards so easily.

  1. Get Active

The next step to a successful detox is to get some exercise! This step is very personal to me because I love moving my body. Head to your local park and go for a walk/run, join a yoga class, or exercise at your local gym. Just remember, make sure to hydrate throughout the day, which brings us to our next point!

  1. Drink More Water

We’ve all heard how important it is to hydrate your body but are you doing it? It’s incredibly important to consume 9 to 14 glasses of water every day. I know drinking water can get boring, especially when there’s a soda or sports drinks enticing us, so try fruit infused water instead! Cut up strawberries, cucumber, mint, or lemon and add them daily to freshly purified water for a tastier alternative! I love putting lemon essential oil in my water. Detoxing doesn’t have to be boring!

  1. Commit Your Mind and Body

Your approach and intention will determine if you succeeded in cleansing your body. I think it’s important to prepare ahead of time for your detox, physically and mentally. Make a shopping list, shop your local health food stores, and take the time to meditate every day. Meditation is the bridge between the energy in your mind and your body. Find a quite spot, get comfortable, and close your eyes.

Are you ready to detox to get your body beach ready for the summer? Check out my 28- Day Body Revolution and get the assistance you need with your detox this spring!


5 Easy Steps To Take To Create A Healthy Lifestyle

Stock Photo by Wellness Stock Shop  

Creating a new, healthy lifestyle can be incredibly overwhelming when you think of it as a complete overhaul of your health all at a once. Countless people procrastinate their health goals because they aren’t quite sure where to start. They feel overwhelmed and don’t want to wait to see results. It can be very discouraging.

One of the best ways to improve your health long term is to start with small steps and compound on them over time. For example, start with a few new, healthy habits to begin implementing into your daily life.

After you spend a week getting comfortable with one or two new healthy habits, begin adding 1-2 more in each week until you reach your goals. Here are four of my favorite things I do every day to improve my health.


Warm Lemon Water

Starting off your day with warm lemon water is a fantastic boost to your system first thing in the morning. It is hydrating, alkalizing, it gives you a natural boost of energy, and jumpstarts your digestion. Instead of reaching for that morning coffee, start by implementing a cup of warm water with a squeeze of a half of a lemon and see how your health improves.

Reap the benefits:

  • Hydrates the body with a slew of electrolytes and anti-inflammatory properties
  • Regulates elimination, stimulates healthy digestion, and detoxes naturally
  • Replenishes the skin, alkalizes the body, and is a great source of Vitamin C to build a stronger immune system


Tongue Scraping

This trick takes hardly any time at all. Pick yourself up a tongue scraper to use post-brush each morning. Tongue scrapers are very inexpensive, and can be found at your local health food store. Gently scrape your tongue in a downward motion after you brush your teeth until all white residue is gone. Rinse your mouth out and that’s it!

Reap The Benefits:

  • Helps eliminate bacteria that causes bad breath, plaque build-up, and other dental issues.
  • Rids toxic buildup on the tongue that may inhibit proper functioning of the taste buds.
  • Since you’re ditching those toxins on the tongue, they’re not spreading throughout the rest of your body!


Oil Pulling

Oil pulling can be done before you brush your teeth each morning. It’s an ancient ritual that improves your oral health and overall well-being. Using coconut or sesame oil, swish a tablespoon of oil in your mouth for 10-20 minutes, starting off slowly if needed to get the hang of it. Spit out the residue in the trashcan or toilet. Do not spit into the sink or shower, as it may clog your drains. Doing this while you shower or complete other tasks is incredibly beneficial as it passes the time more quickly, and is a great use of your time!

Reap The Benefits:

  • Naturally whitens your teeth without chemicals or expensive treatments.
  • Promotes oral health by ridding the bacteria that causes issues in the mouth such as decay, cavities, etc.
  • Can assist in healthy gums, stronger teeth, fresher breath


Dry Brushing

You may not have heard of this one, but it is so beneficial and simple. Our skin gets bombarded with toxins on a daily basis, whether it be the products we put on our skin or the air we live in so helping your skin detox is incredibly helpful to your health. Get yourself a dry skin brush and begin doing this daily before your showers. Begin brushing at your feet and make your way up, moving toward the heart. Dry brushing detoxifies your body by getting rid of dead skin cells, jumpstarting the lymphatic system, and it enhances your skin. It can also be very relaxing, so, enjoy!

Reap The Benefits:

  • Stimulates the lymphatic system & increases circulation, which assists your body in ridding itself of toxic buildup.
  • Exfoliates the skin and removes dead skin cells, making way for new, replenished skin cells.
  • Calms the body and mind, and reduces stress through relaxation.



I know, I know…I hear it all the time, “I don’t have time to meditate” or, “I can’t stop thinking when I sit down to meditate”. I have definitely had a love/hate relationship with meditation but once I finally decided to make it a daily practice I’ve been thrilled with the results. Sitting down to quiet your mind is a tool that you don’t have to pay any money for and it’s available at all times. Do you want to feel peaceful? Then meditate. Do you want to feel in love with who you are? Meditate. Do you want to change your perspective on life from negative to positive? You got it. Sit down and meditate.

Start with 5 minutes and work your way up to 20 minute in time and notice if you seem to get more things done even though you took time out of your day to sit and do nothing. Miracle!

Reap the Benefits:

  • Relief form Stress and anxiety.
  • Lowers your blood pressure.
  • Better sleep.
  • Encourages a healthy lifestyle
  • Leaves you happy for no reason.

Overwhelm is not sexy so start one step at a time creating your healthy lifestyle. I'd love to hear from you. Please leave a comment below and let me know what new step have you started to implement into your life.



5 Steps To Lighten Up This Spring


Spring has finally arrived. Are you as happy about this as I am?

This is a time of renewal – a time that the world around us blooms and sprouts in beauty – and there’s an innate desire within us to do the same. The heaviness of winter is still lingering, but when the sun starts shining a little warmer, we desire to go into major spring cleaning mode.

This could mean our homes, closets, eating habits, relationships, and maybe even a social media detox -- who can’t use that every once in awhile! Needless to say, we are desiring to feel a little lighter, in more ways than one, as we get deeper into spring.

Here are a few ways you can feel lighter this spring (and lose weight)…

  1. Simplicity. Simplify your meals and you’ll feel like a brand new person. Meal planning, grocery shopping, having to think of what’s for dinner each night… it’s exhausting. Try eating very simply for the next week and see how things shift for you. Eat whole foods, with few ingredients and low prep time. Think Mason jar salads for an easy to make lunch or roasted broccoli and a minestrone soup. Simplicity
  1. Lemons. It may sound incredibly simple, but that’s the point! Simple, beneficial changes that don’t overwhelm. Add a squeeze of lemon into your water in the morning (and throughout the day, if you wish) and enjoy the alkalizing, naturally detoxification benefits. Your digestive system will thank you and you’ll enjoy a nice boost of natural energy and vitamin C, which supports collagen growth in your skin so I like to think of my morning lemon waters as an anti-aging drink.
  1. Start small. Make a list of what you’d like to declutter in your home. Start small, and make a list of which tasks have priority. Can you even remember the last time you’ve 75% of what I hanging in your closet? Start there. Start with whatever is the biggest burden on you (junk drawer, closet, shoes rack, costume jewelry, old books). The state of your surroundings has a huge impact on your overall wellbeing.
  1. Desires. What have you been hoping to add to your life to give it more value? Have you been meaning to start painting again? Have you been promising yourself for months that you were finally going to start working out, cooking your meals, taking a dance class or reading more? What instantly pops in your head when you read this? Start by adding one thing in the next week that will improve the quality of your life. Perhaps that’s a new, relaxing evening ritual of writing in your gratitude journal or a commitment to get bi-weekly massages for stress relief. If you desire to lose weight, write down the step you'll start taking today to achieve that desire. Pick one thing and go for it.
  1. Nature. I talk about getting outside in nature all the time and for a good reason. Nature is healing and the fresh air, after winters dry heat, will revitalize your lungs skin and outlook on. Just a short 10 minute walk is enough to get you addicted to being in nature o power walk for a weight loss workout.

Baby steps coupled with consistent, daily action will get you there in no time, without overwhelm.

I’d love to hear what you pick. Leave a comment below and let me know what new thing you’re going to start next week to add more quality to your days, and I’ll let you know what I picked!

Rockstar Vegetable: Cauliflower Rice with Thyme

CauliflowerRicewithThyme Cauliflower is the hot new vegetable lately. There are so many things you can do with this white wonder of goodness. I’ve used cauliflower in a vegan Alfredo sauce, as a thickener in soups and roasted with other veggies.

Today, I want to share a wonderful, simple dinner recipe to help you with your weight loss goals and keep you slim and trim.

Cauliflower is an antioxidant powerhouse helping you look young and healthy. Its fiber acts as a digestive aid to keep thing flowing and has sulfur-containing nutrients that help your body detox.

This heart health- boosting vegetable is very versatile, filling and easy to make.


Serves 2


1 large head of cauliflower, grated

1 tablespoon coconut oil

1 teaspoon thyme*

Sea salt and black pepper to taste


If you are preparing your cauliflower rice from scratch, simply chop the head into smaller florets. Use a box grater to grate the cauliflower into smaller granules of “rice.” Alternatively, you can chop the florets in a food processor or blender in batches until you get the consistency of rice. Many stores also sell raw cauliflower “rice” in a package in the produce aisle if you are looking for a shortcut.

Add the coconut oil to a large sauté pan on high heat. Once the oil is melted, add the cauliflower and sauté for about 5 to 8 minutes. Add the thyme, sea salt, and black pepper. Serve with your choice of salad or other sautéed vegetables.

* If you don’t like thyme, try another spice. Make it Italian with basil and oregano or add cumin for a Mexican flavor.

**Please add any side veggies or beans to make this a full meal.

Did you like this recipe? Leave a comment below and let me know what you served with the Cauliflower Rice.


BakedPearswithCoconutMilk Hello ladies and hello March. The season change upon us is a new start for eating healthy and living healthy.

For me, it’s much easier to choose healthier foods when the weather begins to warm up. I know many ladies experience a deeper joy in delicious nutritious foods when their moods lighten up as we get more sun.

With spring up on us, many people are getting their bikini bodies ready. Yes, even ladies over 40 can wear bikinis and look just as hot as the 20 year olds. Diets are in full swing and deprivation is at an all-time high. I’m here to guide you and let you know that you don’t have to go-on-a-diet for weight loss and you can enjoy wonderful meals and desserts with amazing results!

So, in honor of you not dieting but choosing to eat healthy plant based foods, I want to share something sweet as we move in to March. If you’ve read my blogs or watched my YouTube videos, you’ll know that I’ve definitely had a sugar addiction. I’m happy to say I’m over the sugar roller-coaster and can enjoy healthy sweets when the desire hits.

Pears are the ignored friend of the apple. Pears are a healthy, sweet treat because they are filled with fiber, antioxidants and help control blood sugar. I love eating pears when they’re ripe, but the Baked Pears with Coconut Milk recipe below is outstanding.

This recipe is from my recent detox and it’s so fulfilling and scrumptious. (Yes, you can detox and lose weight while treating yourself to a something sweet.) I hope you enjoy.



Serves 2


2 large pears

1 tablespoon coconut oil

1 teaspoon cinnamon

1⁄2 cup coconut milk warmed

1⁄4 cup pumpkin seeds

Preheat your oven to 350 degrees F.


Slice the pears in half and remove the core. Place the pears face up on a baking tray. Drizzle with coconut oil and cinnamon. Bake for about 20 to 25 minutes until soft. Remove from the oven and serve with warm coconut milk and pumpkin seeds.

*You can always add toasted walnuts to the pears as they come out of the oven and add a crunchy texture and some omega 3 fatty acids which are great for your brain and a healthy fat to help you lose weight.

Leave a comment below and let me know if you tried the recipe.



AcornSquashwithGarlicBrownRice Over the month of February, I’ve been sharing videos on weight loss, healthy eating and yoga.

I’d love for you to take a look and leave a comment with topics you would like to see in future videos. Weight loss, cooking, yoga, toning videos, health and wellness, aging gracefully…

Check out my channel here: Paige Hinton's YouTube Channel

Now on to the blog.

Today I wanted to give you a recipe that will keep you healthy as we round out the winter season. This delicious dish is grounding from the acorn squash, warming form the garlic and easy to make.


Serves 2


1 tablespoon coconut oil

1 acorn squash, cut in half, seeds and pulp removed

Sea salt and black pepper

2 cups garlic brown rice (recipe below)


Preheat the oven to 400 degrees F.

Drizzle the coconut oil over the cut side of the acorn squash. Place it flat on a baking sheet. Bake for about 1 hour. Top with sea salt and black pepper and Garlic Brown Rice (below).


Serves 2


1 cup brown rice*

2 cups water or vegetable broth

1 tablespoon garlic powder

Sea salt to taste


Add the brown rice, water, garlic powder, and sea salt to a pot. Cover and let it cook for about 20 minutes until the water is absorbed. If the rice is not yet soft, add a few tablespoons of liquid and cover for about 5 minutes before serving.

*Feel free to use any other grain in this recipe. If you your not eating grains, sauté kale or collard greens with garlic and seasoning and stuff your squash with the greens. There are many ways to make this recipe versatile.

** Double of the recipe for leftovers the next day.

I would love for you to leave a comment below and let me know if you made the recipe and if you made any changes.

Feeling sluggish after the Super Bowl? Eat this to boost your digestion.


Whether or not your favorite quarterback led his team to victory on Sunday, you might be feeling a little sluggish after the Super Bowl festivities? Are you feeling clogged and weighted down form cheese dips, beef chili and beer.

There’s nothing like natural whole foods to cure what ails ya.

Beets offer great detoxification support, fight inflammation and have anti-cancer properties to name just a few benefits. AND, we all know an apple a day keeps the doctor away. Not to mention, studies have shown that eating the forbidden fruit is associated with a lower risk of death from heart disease.

I’m here to offer you my Beet and Apple Soup. Beside delicious, it’s really easy to make. This soup is also on the lighter side, just what you need after a nachos chicken wings and chips while watching the game. This recipe will give your digestive system a much-needed break.

Beet and Apple Soup

Serves 2

1 large beet, peeled and roughly chopped

1 apple, cored and roughly chopped

1 teaspoon miso

1 garlic clove

1 to 2 dates

3 cups water

Blend all the ingredients in a high-speed blender until warm. Taste and adjust seasoning before serving.

Leave a comment below and share if the team you rooted for won and if your tried the recipe. I’d love to hear what you think

Get Off Packaged Foods (Pumpkin Cream Soup recipe)

CreamyPumpkinSoup Happy February! If you think about it, spring is just around the corner. I’ve spoke to many women in the past month who are still struggling with their weight. They’ve tried the packages and frozen food programs that are available promising wonderful results.

If you’ve been following my blog for a while, you already know that I DO NOT like boxed foods or boxed food weight loss programs.

I must admit, I went through a phase where I counted calories and fat grams. However, I always seemed to lose track and would get frustrated with my lack of note taking and worry that I would gain a pound that day. So, to take care of my less than stellar food records, I thought it was a great idea to eat protein bars as a meal because I knew the exact calories and fat grams were. It was easy and fit my on-the-go lifestyle in NYC. It was so easy to walk and eat a protein bar.

Here’s the thing y’all, your body knows how to use the nutrients in an apple, kale, or avocado. Your body gets stressed when you put man-made foods into your body that, to be honest, shouldn’t be ingested.

When you put a chemical laden protein bar or fill in the blank of your choice of packaged food (candy bars, processed frozen or boxed foods from weight loss companies), your body has to go into overdrive to figure out how to breakdown and assimilate the nutrients, if any. That’s’ a lot of work for your precious digestive system and it’s taking all of your needed energy to get through your day. Are you feeling lethargic, tired and have no energy? Drop the processed packaged foods

AND, when your body is spending all its’ time “trying” to digest the crappy and addictive foods, it has no time or power to remove toxins, which can lead to weight gain, illness or possibly disease.

Just to let you know, after studying more about nutrition and deep personal work through journaling, yoga, meditation and giving myself a big talkin’ to, I decided to let go of the wrapped tasteless bars covered in plastic chocolate and eat real food and that is what I’m suggesting you do to…EAT REAL FOODS!

So easy, right? I know, I know. It’s not always easy. We put everything else before our health. I’m guilty as charged.

With some preplanning and batch cooking (cooking many meals in one afternoon and freezing or packaging for weekly meals) you can be ultra prepared for a week of homemade foods that were form the earth full of everything your body needs to thrive.

I can’t tell you how much better I feel mentally and physically with this change in my lifestyle. You have to try it for yourself. I double dog dare you.

To help you on your journey off of food wrapped in plastic and cardboard, I’m offering you a pumpkin soup to get you started. It’s so easy to make and full of nutrients. Having fresh prepared meals is your tool to success in staying away form packaged foods, getting all your vitamins and minerals in and weight loss.

Pumpkin Cream Soup

Serves 4


2 cups chopped pumpkin

2 garlic cloves, chopped

1 onion, chopped

2 cups vegetable broth

1 13.5-oz can of coconut milk

1 teaspoon cinnamon

1 teaspoon nutmeg

Sea salt and black pepper to taste

Pumpkin seeds to garnish


Add the chopped pumpkin, garlic, onion, vegetable broth, coconut milk, cinnamon, nutmeg, sea salt, and black pepper to a large pot over high heat. Cover and let it boil. When the soup begins to boil, turn down the heat to medium and allow the pot to simmer until the pumpkin is soft (about 20 minutes). You can serve the soup as is, or you can blend the soup using an immersion blender or high-speed blender. Serve topped with pumpkin seeds.

Leave a comment below and share how you’re treating yourself to amazing cuisine you cooked yourself.


Get My 3 Simple Tips to Jumpstart Weight Loss in 2017!

woman-1456443_1920 The holidays are over, and we’re already into the New Year with fresh new goals, the intent to reach them, and excitement for what’s possible in the coming months. Without a doubt, every year, the #1 most popular New Years Resolution is to lose weight.  How’s that going for you?

To be honest, I've made that resolution countless times myself, and I'm sure that you have as well.  What is the first thing you think of when you hear "lose weight"?  It’s the “D” word that instantly causes anxiety and makes you feel crabby right away. There is nothing about “dieting” that leaves you feeling empowered about your body or health. But it doesn’t have to be this way.

This year and all future years, I want to encourage you to ditch the diet mentality.  Please. For your health and happiness. Diets are unsustainable, leave you feeling deprived and counting the days until the plan is over and the hunger pains are gone.  Who can live happily like that long-term? No one, which is precisely why these resolutions are short-lived and we resolve to try again next year.  Before you throw your hands in the air and give up, I have good news -- it doesn't have to be this way.


This year, resolve to find your steady pace.  Try a few of my favorite tips…


Better decisions: Resolve to make healthier decisions that make you feel great, not ones that make you miserable.  It’s easier than following a strict plan and will leave you loving your new lifestyle. Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want! Better decisions are far more beneficial and enjoyable long-term. What are better decisions? Any choice you make that puts you in the right direction of your goals.

No rush, take your time: Instead of trying to do a complete overhaul of your life, start by making smart, better decisions over time. Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion.

One baby step-at-a-time: Start with one new healthy habit a week. With this method, you’re focusing on one thing that improves your health at a time, as it becomes a part of your routine. For example, for your first week, focus on drinking enough water. Most people are dehydrated and don’t even know it so this is always a fabulous place to start. You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement like eat 2 more veggies in a day.

What are some of the most important aspects of your health you'd like to change?  Brainstorm some manageable steps to reach these goals and get to work and leave a comment below.




Who says you can’t eat salad in the winter?

red-beets-1725799_1280 It’s cold outside and you probably have a mug of hot tea or hot chocolate by your side.

This time of year, you don’t often read winter and salad together, but I’ll tell you this is the secret to staying happy and nourished all winter long. Raw vegetables are rich in enzymes and vitamins that are easy to absorb and make digestion a breeze.

Sticking to seasonal vegetables for your winter salads is challenging, but very impossible. Both beets and kale are hearty winter vegetables that retain their tastiness and nutritional worth even through the harsh winter months. Pair with that some healthy fats from avocado and vitamin C from fresh lemons and you’ve got yourself a salad fit for a queen in the middle of January!

Here’s my absolute favorite winter salad recipe.

Chopped Red Beet and Kale Salad

Serves 2

1 to 2 large beets, steamed (Tight on time? Use BPA FREE canned beets in water)

1 bunch of kale, chopped (baby kale is perfect for this salad)

handful of fresh basil leaves (OR 1 teaspoon dried basil)

1 avocado, chopped

1 lemon, juiced

1 tablespoon extra virgin olive oil

sea salt and black pepper to taste

¼ cup pumpkin seeds

Optional: 1 teaspoon of nutritional yeast

If using raw beets, place a large pot with an inch of water on the stove over high heat. Place a metal steam basket inside. Wash and chop the beets into quarters and place in the steam basket. Cover and steam the beets for about 10 to 12 minutes until they can be easily pricked with a fork. Remove from heat and serve on top of the salad.

Add the kale, basil, avocado, lemon juice, olive oil, sea salt and black pepper to a large bowl. Use clean hands to massage the kale until all the ingredients are well mixed and the kale is wilted. Top with pumpkin seeds and beets.

Want even more great tips to help you lose weight, improve your digestion and increase your energy? Check out my new Winter Renewal Detox program details here.

To your wellness!


Energy Boosting Smoothie

img_1718 It the most wonderful time of the year and the unhealthiest time too. But it doesn’t have to be.

If you’re like me, you pack in many activities and traveling during the holiday season. As you shop all over town, wrap gifts, decorate your Christmas tree and plan for holiday parties it’s easy to go to your local coffee shop and fill up on caffeine and gingerbread BUT…how is that going to affect your energy and waistline?

I want to help your holiday season to be filled with energy and feeding your body great foods so I’m giving you my energy Blaster Smoothie recipe below. It’s easy to blend in the morning and take in a thermos or mason jar with you as you travel, shop or drive around looking at Christmas lights (hello Griswold’s in National Lampoon’s Christmas Vacation).

I promise you can get through the holidays with a jolly spirit WITHOUT gaining weight or feeling lethargic.

Here’s a tasty smoothie to make and take on the go.

Energy Boosting Smoothie

1 ½ cups dairy-free milk

1 scoop protein powder (vanilla flavored protein powder is good in this recipe)

2 tablespoons chia seeds

½ banana

Dash of turmeric

1 handful of spinach


Blend ingredient together in a high-speed blender. Enjoy!

Leave a message below and share your smoothie recipe that keeps you energized.


Should I Cut Out Carbs to Lose Weight?

img_1688 One of the biggest questions I get from clients is should they cut out all carbohydrates in order to lose weight.

If anyone tells you to stop eating carbohydrates in order to lose weight, I want you to run in the opposite direction and never look back. It’s the worsts advice you could ever get.

Here’s the deal. Carbs do not make you fat. Glucose is the pure energy source your body runs on and carbs are your main source of glucose.

Living without carbs in your body is like the walking dead…no energy and hangry.

With that said, I believe in fruit…”What? I can eat fruit?” Yes you may. It’s a miracle, I know. Over the past 10 years or longer, the diet industry has told people to not eat fruit because of the “sugar”. Let me tell you the truth. Fruit does have natural sugar called fructose and when eaten in in its whole fresh form, it’s the best clean energy source you can eat.

I’m not talking about apple pie or blueberry coffee cake. I’m taking about an apple picked off the tree; a banana that is freshly peeled; or an orange that sprays natural juices as you bite into it. FRESH FRUITS!

Fruit is best eaten on an empty stomach either in the morning to break-the-fast or in smoothies with greens (they digest well together). If you have problems eating fruit due to digestive issues, start eating fruit in the morning after fasting for at least 12 hours overnight to ensure that no leftover, undigested foods remain from the day and cause digestive concerns.

Also, its’ best to always eat melons alone since they go through your system very quickly.

If you think about it, fruit in all its glory of being a wonderful carbohydrate is the perfect food since all you have to do is pick it from a tree or bush and eat it. You’ll get antioxidants, phytochemicals and fiber to keep things flowing.

Vegetables and grains are another wonderful source of carbs that are needed by the body. When you eliminate “carbs” at the recommendation of many well-intentioned but wrong “experts,” you’ll crave simple carbs in the unhealthy forms of white sugar such as candy bars and cakes. No good.

What I eat on most days are green smoothies that are 3/4’s fruit. Salads chock full of veggies and a big vegetable dish for dinner. I do incorporate grains too, but vegetables are the main focus for my dinner meals. I snack on fruits that are easy to pack and go. In the summer, my fridge is stocked with cut up melons ready to eat. In the fall and winter, I love stocking up on apples, pears and frozen berries.

The days of gorging on pasta and bread are best limited to special occasions when you’re in Little Italy in NYC or when in Rome! White carbs do nothing for you. I know you know this but I’m just repeating it for you in case you were about to snack on a baguette. Dr. Wayne Dyer always said, “Repetition is the mother of learning” so I’m here repeating what you’ve already learned just as a reminder.

Here is my favorite healthy carbohydrate fruit smoothie: Enjoy!


Makes 2 servings

1 cup blueberries

1 cup strawberries

1 cup cherries

2 bananas

2 big handfuls of spinach or kale

Water (I usually put enough to fill 3/4 of my blender container. You can use more water if you want your smoothie more liquidly or less water if you desire your smoothie to be thicker)


Put all the ingredients in to a high-speed blender (or normal blender) and blend.

Pour into glasses and enjoy. I sometime pour it into wine glasses to feel fancy.

Save for later: pour the smoothie in to mason jars and refrigerate.



Simple and Delicious Parsnip Chips


What can you grab when you want a healthy snack that’s doesn’t contain chocolate or anything sweet?

What would be a delicious and healthy alternative to potato chips?

Parsnip chips!

This time of year Mother Earth gives us many root vegetables to play with.  If you were like me a few years ago the only root vegetables I would cook or eat were sweet potatoes. I had no idea how to prepare other root vegetables such as parsnips and I wasn’t quite sure how they tasted so I stayed away.

Not anymore. I’m diving into the babies with the desire to make root vegetables hip.

I also wanted to create a recipe for you to get you trying a new vegetable that was really easy, tasty and helped you with your weight loss goals.

These naturally healthy snacks are perfect to add on top of a salad to replace croutons if you want a crunch. I filled a bowl up if these chips and ate them for a late afternoon snack.  If you are a salty chip lover, replace you store bought chips that are mostly full of bad fats and salt, with these and let them be the side to your lunch sandwich.

Whichever way you decide to enjoy these I know you‘ll be super excited about the taste and a new vegetable to your cooking repertoire.


PARSNIP CHIPS (Makes 2 servings)

6 parsnips

2 tablespoons extra virgin olive oil

½ teaspoon sea salt

½ teaspoon cayenne pepper

1 teaspoon garlic powder

PREHEAT THE OVEN: Preheat oven to 425°F.

PREPARE THE PARSNIPS: Cut the parsnips into "chips" using a mandolin for best results. If you do not have a mandolin, you may also use a sharp chef’s knife. Add the parsnip slices, extra virgin olive oil, and spices to a bowl and toss to evenly coat. Lay “chips” on a non-stick baking sheet. Bake for 15 minutes and flip. Bake on the second side for 15 additional minutes before serving.

Leave a comment below and let's chat about healthy snacks.

Berry Blast Smoothie

berries-1493905_1280 Here's a quickie for ya..

I always make sure I have several smoothie recipe ingredients in my fridge ready to blend so I can get out the door faster (I always make sure I sit down to drink my smoothie). Staring my day with a boost of berry and kale goodness keeps me going strong until lunch time.

I wanted to offer you a simple yet nutritious recipe that was easy to blend on a busy morning keeping your body running clean.

This is a delicious smoothie recipe that's full of fiber to keep you regular, antioxadants to help fight aging and calcium for strong bones. A smoothie does the body good!


1 1/2 cups dairy free milk

1 cup kale

1/2 cups frozen mixed berries

2 tablespoons tahini

2 tablespoons chia seeds

Dash of cinnamon

To with 2 tablespoons shredded coconut (optional)


In a blender, add all of the ingredients in the order they are listed.




Warming Lentil Soup

lentil-soup Temperatures are crisp and cool in the evenings and vibrate colors are starting to explode on the trees. Fall has finally arrived! With the arrival of cooler weather, thoughts of delicious, homemade soup come to mind. I have a great lentil soup recipe to warm your body and soul.

Take time this week to get in your kitchen, chop a few veggies and watch your lentils turn into a delicious and nutritious brew of goodness. This lentil soup recipe is a great meal as the weeks get cooler. It will keep you full and satisfied while keeping your body slim and healthy.



1 tablespoon coconut oil

1 teaspoon cumin seeds

1 small onion, minced

1 large celery rib, minced

4 large garlic cloves, minced

1-inch piece of ginger, shredded

1 large carrot, chopped

1 bay leaf

1 cup brown lentils

3 cups broth of your choice (or water)

½ teaspoon sea salt

½ teaspoon black pepper Spinach or kale (optional)

CREATE YOUR SOUP BASE: In a large pot, add coconut oil. When the oil is hot, add cumin seeds and cook until fragrant (about 1 minute). Then add your minced onion, celery, garlic, ginger, carrot, and bay leaf. Sauté until soft (about 2 to 3 minutes).

ASSEMBLE THE SOUP: Add brown lentils and broth (or water) along with sea salt and pepper. Cover and cook on medium-low heat for 30 to 45 minutes, stirring every 15 minutes. The soup is done when the lentils are tender but still holding their shape.

SERVING SUGGESTION: Add greens like spinach or kale at the end if you would like. Allow the soup to settle for about an hour before eating for the best flavor. I add the greens in when the soup is done cooking and stir for 30 seconds to allow the greens to soften.

Leave a message below and share your favorite way to warm the body during the changing seasons.

Renew Rainbow Salad

f6-with-copy This salad is quick and easy to make for anyone short on time.

Here's my favorite dressing that is delicious with this salad recipe:


1/4 cup olive, flax or hemp oil (cold-pressed)

1/4 cup apple cider vinegar

1 Tbs Dijon mustard

1TBS maple syrup

2 tsp miso (I use chickpea mis to make it soy free)



Place all ingredients in a mason jar and shake. Wa-la!

*This recipe is a variation from a salad dressing recipe in The UnDIet Cookbook by Meghan Telpner.

10 Ways to Ditch Processed Foods and Lose Weight

fruit-932745_1280 Every year near as the summer draws near to the end, I start getting complaints from women that they are feeling bloated and crappy after gaining weight during the summer months. When I start doing some deep investigation…Charlie’s Angles style, of course… I know what the culprit is.

It doesn’t matter if you count calories, fat grams or sodium intake. The ladies who are “struggling” with their weight as autumn approaches are the ones not eating fresh, whole foods that are grown in the earth. Plain and simple.

We live in a time where cooking for yourself is not sexy. The abundance of packaged “health” food are too easy to pass up; the frozen food aisle at the grocery store has a great “lean” meals and Chinese’s take-out is just a phone call away.

I completely understand since I live in NYC where there is every reason to not cook for yourself and have any and every restaurant deliver to you. BUT, you don’t know where the ingredients came from and what oils are used. If the food is so tasty, how much salt are they using? Makes you wonder.

What is the solution for the package lifestyle we eat from?

Eat less from a box, and more from the earth.


Here are some suggestions to clean up your food choices that leave you lighter and completely satisfied:

  1. Instead of boxed cereal, make over-night oats.
  1. Ditch the “weight loss” frozen meals, cook a big casserole, chili or soup in your crockpot on Sunday’s and let the slow cooker cook for you.
  1. Eat more fruit. An easy grab-n-go snack.
  1. Make a big salad that will last a couple of days. Remember to make your own salad dressing too.
  1. Cut out the alcohol for 21 days and watch your body rest. The summer is about having fun and sometimes that means too many margaritas.
  1. Drink water! You might be dehydrated and the water will hold you over until you can make it home for a meal.
  1. Make a smoothie at home and take it with you in a mason jar for a quick meal.
  1. Get your thermos out (I know….so 1970’s) and fill it with a homemade soup.
  1. Skip the candy bar and have homemade protein balls on hand as a snack.
  1. Have dinner dates with friends (who are on a healthy track) and do meal swaps.

There are many crafty ways to get home cooked meals into your body. You don’t have to spend your hard earned money on frozen and packaged foods that have to be fortified with vitamins because they have no vitamins left after processing.

Leave a comment below and lets’ start a conversation. How do you eliminate boxed foods and get your gorgeous body back?