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!


4 Steps to JumpStart Your Metabolism

peppers-1939665_1280 with copy Have you ever weighed yourself and noticed the scale wasn’t budging and you were struggling to lose weight?

After turning 40 (and before the age of 40), I have been right where you are and felt this same frustration. Sometimes we can seemingly do all of the things we think we should be doing to reach our health and weight goals, but our metabolism is frustratingly seems to be working against us. Having a healthy, functioning metabolism to regulate our bodies is a crucial piece of the puzzle.

There are things that can cause a sluggish metabolism and a slew of things we can do to rev it up, as well. I’m sure you’re familiar with some of those tried-and-true ways to kick your metabolism into gear, which do in fact work very well. Some of these popular tricks include…

A good nights sleep. Sleep is when our bodies rejuvenate and replenish, so getting healthy amounts of sleep on a regular basis will help to keep a healthy metabolism.

Drinking water. Drinking enough water affects your metabolism, so drink up! Drink approximately half of your body weight in ounces throughout the day. Proper hydration lends far more benefits to your health than a healthy metabolism, so this one is very important.

Eating breakfast. A large percentage of the population skips breakfast. Mornings can be rushed and busy, but starting your day with a healthy protein packed breakfast is very helpful for cultivating a healthy metabolism.

Exercise. Of course! Specifically, High Intensity Interval Trainings (HIIT) are excellent for hitting the metabolism reset button.

If you’re doing the above mentioned and still feel extremely challenged to lose weight I’m here to help.


You may not have heard of these or tried them but here are 4 more ways to jumpstart your metabolism that just might do the trick…


Eating enough. Yes. I’m giving you full permission to eat. There’s a common misconception that eating less helps you lose weight, which is not entirely accurate unless you are eating 5 fast food meals a day. Eating enough calories spread throughout your day will keep your metabolism constant. Overeating is never a good idea, so don’t do it no matter how good the food tastes (you can always get more), but don’t be afraid to eat healthy, whole foods until your stomach is 80% full!

Get spicy. It’s getting HOT in here…adding some hot peppers into your meals may give a pop to your metabolism; so if you enjoy a little spice in your meals, remember this trick. My boyfriend, Dave, is from New Mexico (land of the Hatch Green Chili) and is addicted to green and red chili, so we have a constant supply of chili in our household keeping things spicy.

Intermittent Fasting. This is when you don’t eat for up to 12, 15 or 18 hours. When you practice intermittent fasting you allow your body to burn fat as fuel instead of the foods you eat non-stop. This form of fasting is wonderful in helping your body to start healing and detoxing your body since it doesn’t have to worry about sending all its energy on digestion. I personally will eat dinner at 6pm without any night snacking and not eat breakfast until 9 am the next day. That’s gives my digestive system 15 hours to clean, clear and burn calories.

Practice yoga. Roll out your dusty yoga mat. Yoga poses that help to rev up your metabolism are lunges, bow pose, plow pose, fish pose and spinal twist and the good old downward facing dog. (Stay tuned for yoga video on my website)

Pick out a tip or two to start implementing this week if you’ve been frustrated with your goal of losing weight and it is taking longer than you’d hoped. Leave a comment below and let me know what you’re going to try. I’d love to cheer you on!




Chocolate Bliss Balls

Cacao Bliss Balls 2 Need a quick, healthy snack while you are on the go? Chocolate Bliss Balls are one of my go-to snacks for quick energy and a delicious treat.

  These raw protein balls are fantastic to eat right before a workout or just a healthy snack. They taste delicious and perfect to cure any chocolate craving.

  The coconut provides the medium-chain-fatty-acid (MCFA) that are transported directly to the liver and burned for energy. What that means is the MCFA are burned and used for energy instead of stored on our hips and thighs.

  The pumpkin seeds are rich in vitamin E (an antioxidant) and are one of the most alkaline forming seeds. Alkaline foods help the body stay healthy by fighting acidity, which could possibly lead to sickness.

  Try replacing your processed food snacks with these Bliss Balls and get the amazing benefits of whole foods.

CHOCOLATE BLISS BALLS Makes 25 8 dates, soaked 2 cups pumpkin seeds, soaked for 5 hours then rinsed ¼ cup raw cacao ½ cup coconut flakes 2 tablespoons water ½ teaspoon vanilla extract 1 tablespoon cinnamon

BLEND: Blend all the ingredients using a high-speed blender. Take a spoonful and roll into a ball. Set each ball on a tray. Allow the balls to harden in the refrigerator. Enjoy!

What do you think? I’d love to hear your thoughts on the recipe. Leave a comment below.


Salad in a Jar When life gets challenging, or busy, and you don’t have time to fix a healthy meal, make a salad in a jar for a quick and delicious meal.

Loaded with fiber and amazing veggies, this recipe will boost your weight loss efforts and keep you feeling full and looking slim.

Salad in a Jar

Serves 1

3 tablespoons Tahini Dressing (recipe below)

¼ cup red cabbage, chopped

1 handful spinach

5 to 6 grapefruit slices

5 to 6 cucumber slices

1 handful cilantro, chopped

1 tablespoon hemp seeds (topping)

Tahini Dressing

3 tablespoons tahini

Juice of 1 lemon

2 tablespoons water

1 garlic clove, minced

Sea salt, to taste

Note: If you are not familiar with salads in jars, the whole purpose is to create a beautiful salad stored in a mason jar for convenience. It is important to layer the ingredients as listed to ensure that the salad doesn’t wilt before you are ready to eat.

ASSEMBLE THE SALAD: Use a wide-mouth, quart-sized mason jar. Add the Tahini Dressing to the bottom of the jar. Next, add red cabbage, spinach, grapefruit, cucumber, cilantro, and hemp seeds. Finally, close the jar and store in a refrigerator. When you are ready to serve, simply shake the jar until well coated and eat from the jar, or pour into a salad bowl.

Are you feeling creative with your salad? Leave a comment below and let me know what combo of veggies and dressing you would add to your jar?



You Don't Have to Get Old, Fat and Sick


Right before the 4th of July holiday my boyfriend and I went on a day trip to The Hudson Valley in New York State. It was a beautiful experience, so refreshing and healing to get out of NYC’s sometimes-chaotic energy.

I love traveling and finding little towns to explore, have a tea, coffee or meal and explore their way of living.

The troubling thing I’ve seen outside of NYC is the lack of healthy food options at restaurants. We were in Rhinebeck, NY and I found it very hard to find a delicious and nutritious meal. Many of the food options are fried and loaded with cheese and cream sauces. Cream is a fat to make the dish rich and tasty but offers no nutritional value

I also noticed that all the 50+ were at least 25 pound overweight and did not have a healthy looking body and skin. They were ordering the heavy dishes that only offered something to fill the stomach but would leave the body craving vitamins and minerals.

Please don’t get me wrong. I’m only observing my surroundings, not judging. My intent is not malicious but a deep desire for people to live healthy lives. DO NOT believe the hype that as you get older you gain weight, get sick and suffer. That’s is NOT TRUE. You can live a full life after 40, 50, 60, 70 and 80 all the way up to 100. It’s available to all of us if we choose a healthy lifestyle. It’s YOUR choice.

I’m extremely grateful for living in city that has unlimited options for eating healthy. Understanding that many people don’t, I feel it’s even more important to cook for yourself and understand how to order off a restaurant menu to get the best foods for your body.

Here’s what you can do:

  1. I eat home cooked meals every night except Saturday night (that’s’ date night). I have leftovers the next day. Sometimes a make a soup or casserole and freeze half of it so I can easily defrost it and have a healthy lunch the following month.


  1. Do you have a slow cooker? Use it and let it cook meals that support your wellness while you’re at work or the baseball ball field with your kids. It’s easy with a little planning.


  1. When dining out, ask for vegetables on the side instead of fat laden potatoes (even the roasted potatoes at restaurants have oil on them and the oil is usually not a good oil for you body, heart and insides). Order a salad and vegetable sides for your meal. If you eat restaurant made pasta, only eat half since restaurant portions are on steroids. Choose vegetarian options over meat and don’t eat dessert. When you get home, enjoy two squares dark chocolate and you’ll feel great with no food hangover.


  1. Make your own salad dressings and toss some lettuce and veggies together with some beans for fiber and protein and you have an instant healthy lunch.


  1. Don’t forget to move your body. Walking, yoga, sports, weight training…anything that moves your body helps you feel amazing and will support your immune system. Activity can be a youth serum along with clean foods. It is a healthy lifestyle.


  1. Pot luck parties with your friends are a fun way to share healthy recipes while creating your own anti-aging serums and creams with therapeutic grade essential oils. This is a great “girls night out” activity.


  1. Affirm your health everyday. Louise Hay has a wonderful book called ‘You Can Heal Your Life’ and it’s brilliant. Learn how to talk to yourself and consciousness in a positive way that will keep you young, healthy and lean. Here’s an example: My body is healthy and strong; my mind is sharp and my soul is peaceful.


  1. Meditate. Plain and simple. The affects of mediation on your body, mind and spirit have been studied numerous times with the same conclusion: meditation is medicine for a healthy life.


I want to encourage you to step up and take care of your self. Stop spending your money on creams at the department store that claim “Anti-aging” but are loaded with toxins that your body has to detox. It’s a vicious circle. Let go of any thoughts the only option for getting older is sitting in a recliner watching T.V. the rest of your life wasting away.

You are never too old to start preparing for the golden years of life. You may be in your golden years. You can still start now Feed your body, mind and spirit. As you age your body will stay trim; your body will be strong; your body will be beautiful; your body is your creation.

I would love to hear from you. Please let me know your thoughts on aging gracefully.

Green Soup For a Goddess

Green Health Raw Soup I live in NYC and get to enjoy many healthy restaurants including raw food restaurants. When I treat myself to these wonderful establishments, without a doubt, I always try a raw soup for an appetizer.

Some of these soups have been good and some have been just plain gross. I for one am not a mushroom fan and any soup or salad with raw mushrooms is a turn off for me.

If you don’t live in a city with a raw food restaurant or don’t want to spend your money at these expensive restaurants (raw food restaurants can be very pricy), I’m here to provide you the healthy benefits and joy of eating a raw soup.

When you eat raw foods such as salads, veggies, soups, fruit nuts and seeds, they have their natural enzymes to break down the foods in your stomach. Enzymes are the power of life. They are living forces that help with every function in your body. Not too shabby.

When you heat foods above 115 degrees you damage and destroy the enzymes in the food and your body must make enzymes and work harder than necessary to break down the food you just ate.

Raw foods offer anti-aging antioxidants and phytonutrients (plant nutrients) to help your body stay in top shape resulting in clear skin, luscious hair, weight loss and disease prevention.

Raw soups are easy to make when you have the right ingredients that mingle with each other perfectly. Plus, they are delicious and will help with any spring detox or healthy lifestyle that you are following

Over the past few weeks I’ve been hitting you pretty heavy talking about detoxing so today, I wanted to give you a wonderfully easy recipe that has a fresh and light taste. With spring in the air it’s the perfect time to turn off the stove and keep it cool with raw foods.

I’ve created my own raw green soup that I think you will love. All you need is my favorite kitchen tool, a blender. I have a Vita-Mix and it’s the best kitchen appliance ever. If you don’t have a high-speed blender your regular blender will work just fine, just blend a little bit longer.

Here ya go. Enjoy!


Makes 2 servings

1 cup water

½ cup dairy-free milk

1 handful spinach

2 celery stalks

1 avocado

2 carrots, chopped

½ lemon, juiced

1 teaspoon sea salt

3 tablespoons hemp seeds

2 tablespoons parsley, chopped

Dash of cayenne pepper

Add water, milk, spinach, celery, avocado, carrots, lemon juice, and salt to a high-speed blender. Mix well. Pour immediately into a bowl and top with 3 tablespoons hemp seeds, 2 tablespoons chopped parsley, and a dash of cayenne pepper.

Taking the time to make yourself your own foods is one of the most powerful and self-care activities you can do for your self. I understand that we are pressed with time so this recipe is perfect. Give it a try and leave me a comment below. I'd love to know what you think.

Spring Cleaning and its Benefits to Get Your Hot Body!

carrot-1085063_1280Spring is a magical time of the year full of light and fresh energy that our bodies and lives have been craving after the winter months. Our homes need extra love and attention to clean out any gunk that has accumulated and so do our bodies. Now’s the perfect time for spring cleaning our homes and it’s obviously the perfect time for spring cleaning your body too with a cleanse (detox).

You can’t see it but the heavier foods you’ve eaten all winter weigh down your bodily functions leaving you with less energy, a liver that needs detoxing, weight gain and dull skin. Not a pretty picture.

Spring is the time for growth and renewal and your body is energizing itself for the busy months to come. It is the perfect time to get rid of the toxins in your body and gain some rejuvenation after those long winter months.

There is no hiding we pack on a few pounds physically and emotionally from the heaviness of winter. If we don’t change our habits and cleanse our bodies, we leave ourselves open to colds and the flu, which is one way the body works to cleanse itself. People generally become more stagnant in the winter and suffer from general aches and pains which can also be helped with a good spring cleanse.

Many cultures have historically fasted or cleansed during the spring months and all in radically different fashions. There is no one-size-fits-all when it comes to a spring cleanse, but it is something everyone can benefit from. You need to choose one that is the best fit for you and your health. Your body may tell you what kind of cleanse it needs and for how long!

Spring is the time nature produces many fruits and vegetables that are perfect for a natural detox. This includes berries, sprouts, greens, and bitter roots that help improve your immunity and fight off toxins and diseases. Your body craves different foods to prepare for and get in sync with the new season. We need to listen to what our bodies need and reach for nature’s solution for weight loss, optimal health and wellness.

If this is your first cleanse or detox, you will need support from a health coach like myself. I can walk you through a whole foods based detox program. Not only is it important to plan your detox, but planning your post-cleanse is just as important. You want to be sure to continue a healthier lifestyle by eating clean, hydrating, and limiting sugar, caffeine and alcohol intake.

There are so many benefits to cleansing your body. A Spring cleanse will help get rid of the toxic waste that has built up in your organs and cells, which keep them from performing their job properly. As winter melts away, a detox can help you shed some added weight as well! Other benefits of a cleanse include healthier skin, improved digestive system, MORE ENERGY, improved immune system, clearer thinking, improved movement and flexibility, and the general feeling of rejuvenation as you become and feel lighter.

Some other ways to enhance your Spring cleanse is by taking some probiotics, antioxidants, massage therapy, saunas, aromatherapy baths, and exercise (sweat it out!). Foods that you should focus on with a spring cleanse include lemons, spinach, radishes, pineapples, artichokes, nettles, green tea, green peas, coriander, celery, sesame seeds, turmeric, cabbage, dandelion roots, citrus fruits, berries, asparagus, and garlic. It is best if they are all in their organic, raw, natural form.

During your cleanse, be sure to:

  • Hydrate: As you become more active you will need to drink more water
  • Practice clean eating
  • No caffeine, sugar, or alcohol.
  • Exercise
  • Meditate
  • Try to eliminate animal protein, eggs, wheat, gluten, corn and soy for the duration of your cleanse. These products have allergens, and you want to be as clean as possible.

You don’t have to do this alone. I’m here to help. I’ve prepared a fantastic and effective cleanse to wake up and energize the sluggish you.

Click here to learn more about my whole foods based 28-Day Body Revolution: Reset and Thrive

Cleansing and blessings,


Why Diets Don’t Work- How to Lose Weight for Good

Tray with foodSo many women tell me about their diet horrors, failures and disappointments. Friends, family and clients have all been though diet programs that left them saddened, mad and discouraged. Talking from experience, I cannot tell you how many diets and how much money I have spent on pills and programs to lose weight just to gain it right back. As a professional dancer, I was looking for the next hot diet to keep me slim and trim for the stage.

Time and time again, I was promised this ‘new me’, only to be let down shortly after the diet or program was over.

I know many clients have told me that every time they followed a diet program, they ended up gaining more than they had lost in the long run. The whole billion-dollar diet industry left me and my clients self-conscious, disappointed, and feeling like a failure. The truth of the matter is: DIETS DON’T WORK!

Sure, sometimes you lose the weight (at a cost to you financially, your health, and your body) for a short period of time, but diets cannot give you long-term sustainable weight or fat loss. When going through these drastic changes of dieting, your body goes into shutdown mode and your brain releases hormones telling your brain that you are starving. So when the diet is done, your body wants to replenish what it lost, plus some.

When you diet, you are consuming less food, so your metabolism slows down and you also lose muscle in the process. In no circumstance, in a healthy body, would you want to lose muscle mass! Instead we need to focus on what is being put into our bodies, and not how much of it.

There is a stigma against people who diet and then gain the weight right back, like they, the individual, are the reason they gained the weight back due to lack of will power, strength, laziness, and ignorance. This puts too much power in weight being a choice or a product of not trying hard enough to be what everyone wants you to be. I read a great quote from an article in TheAtlantic.com that said, “Nutrition and fitness should be directed towards a healthy and improved lifestyle- NOT appearance (that is just a benefit).” And it’s true!

First off, clean eating is not a diet, it is a lifestyle choice. It is making the conscious decision to be happier and healthier, not only for you, but for your family. Clean eating is all about being aware of the pathway your food had to go through, from growth to your plate. It is focusing on consuming whole or real food and reducing or eliminating processed, refined, or handled food from your diet.

Focusing on raw, organic fruits and vegetables, lean protein, and good fats, the benefits go far beyond just weight loss. You gain more energy, improved body system functioning, improved cognitive abilities, better skin, better hair… the list goes on!

Some general tips to remember when eating clean include:

  • Limit or cut out completely processed foods
  • Increase fruit and veggie intake (raw and organic are the best options)
  • Cut down saturated fat from meats and dairy
  • Reduce or eliminate alcohol and tobacco consumption
  • Remove sugars and/or artificial sweeteners
  • Eat lean meats (or go meat free)
  • Cut out refined grains
  • Hydrate – not with sugary sports drinks but with water. If you don’t like water try adding lemon, cucumber or raspberries for a hint of flavor.

Now food is only one part of the weight loss equation. To lose weight and reach optimal health and wellness, you should exercise regularly, practice stress management, sleep proper amounts, hydrate, and focus on your daily nutrients. Clean eating will help you and your family feel better, long-term. And when you feel better, it shows!

Interested in joining a clean eating DIY program that you can start right now, today and start feeling and seeing the benefits?

Click here to learn more about my 28-Day Body Revolution: Reset and Thrive

Leave me a message below and share your weight loss success story.


How to Avoid Sabotaging Fast Food Joints When On the Go

no-food-I just returned to NYC from visiting my family in Georgia. While spending time with family in Atlanta, we stay on the go, and if we don’t plan ahead, fast food restaurants could easily be the the go-to food stop. This got me thinking about how I can help you stay away from enticing fast food when you are on the run, too. I’m sure at one time or another we have all found ourselves in the drive thru line, starving, and craving some food that will provide a solution to our grumbling bellies. I’ve been there many times. The fast food satisfies us for a while until the guilt and indigestion hit.

It also doesn't help that each town has many fast food joints to offer a variety of quick yet unhealthy options for us to scarf down.

Spoiler alert…here’s the meat of this blog: When you opt for fast food, you just put your health and weight loss goals in the trash. How do we avoid this? How can we avoid being that hungry, craving, cranky in a need of a fast fix person who has lost all control for healthy determination? Well, I’m happy to tell you it’s much simpler than you'd think.

The real “fast food”, before corporations built these multi-million dollar unhealthy options for us, was good old-fashioned fruits and veggies. Imagine that! Fruits and veggies could be and should be the number one option. They are sold everywhere we turn, although they don't usually have a drive thru. J

When it’s about convenience, we need to prepare ahead of time. If we pack snacks and quick foods to go in our purse or briefcase, then we will always have a fast food option that aligns with having a health-focused determination.

Here are some suggestions for quick snack or meals to grab and take with you:

  1. Apples
  2. Bananas
  3. Oranges
  4. Spouted grain bread (I love Ezekiel Bread) with almond butter and strawberries on it.
  5. Coconut yogurt (plain) with sunflower seeds, sliced fruit and a few drops of stevia to sweeten. Put this is a thermos that will to keep it cold.
  6. Cut up melons
  7. Baby carrots
  8. Sliced jicama
  9. A green smoothie in a thermos container to keep it cold.
  10. Healthy homemade trail mix! Trail mixes are easy to make and you can add anything you want: nuts, seeds, raisins, and dried fruit like cranberries or goji berries in a little Ziploc bag or container. It is always there and it doesn't fail me. It’s quick to prepare and if I make a bunch of it, it lasts for days.

The best way to avoid fast food joints while on the go is to always make sure you have a fast food option with you. You will fill up on antioxidants (to keep you looking young and vibrant) and real nutritious foods (to keep you slim, trim and full of life giving energy) and not health sabotaging fast food.

Make sure to include some water or hot tea in a glass water bottle to keep you hydrated. Add some lemon slice in your cold water and add some sliced ginger to your hot water and you instantly have gourmet water.

Do you have a foods that is a grab-and-go to keep you healthy and out of the fast food chains? I would love to know what it is. Leave a comment below and share.


Want to Lose Weight? Eat Protein

runningI’m a vegetarian, 90% vegan. I don’t love cheese or any dairy products. I’ve never been a cheese lover so going vegan was fairly easy. Please understand, I’m not here to encourage anyone to become a vegetarian or vegan if that’s not his or her path to health. As for meat, I am not a fan of it either. Eating Grass-feed, organic meat a couple of times a week is fine. But the more meat you eat, the more acidic your body gets. Not to scare you but disease grows in an acidic environment. Other things lead to an acidic environment within your body, even your negative thoughts, so I’m not coming down on meat eaters. I just want you to know the facts.

Of course you need protein for a healthy lifestyle and for weight loss, but too much of one thing can cause you to feel sluggish create digestive challenges and produce skin that turns a shade of gray. Not pretty.

Protein is mainstream right now. Eating meat recipes created by top chefs such as Bobby Flay, Rachel Ray and Giada de Laurentiis are the craze. That’s cool but that’s not how I roll.

Here is a short (I promise) science lesson. Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. There are 20 different types of amino acids that can be combined to make a protein.

Protein, a macronutrient (macronutrients are defined as a class of chemical compounds which humans consume in the largest quantities and which provide humans with the bulk of energy) is vital for building and the repair of tissue, produces enzymes, hormones and other substances the body uses.

Your hair and nails are mostly protein so you need enough protein to have glowing healthy skin and shiny hair.

The biggest question I get form anyone and everyone (even a registered dietitian) is where do I get my protein? For weight loss, maintaining a healthy lifestyle and feeling sexy in your body, PLANT PROTEIN is a great choice.

Don’t worry about yourself, your friends or family members that might be dabbling in going meat free. Here are some fantastic plant based sources of protein:

  • Quinoa (technically a seed but many people consider it a grain)
  • Seeds
  • Nuts and nut butters
  • Beans
  • Lentils
  • Greens such as kale and collard greens
  • Plant based protein powders (I like Sun Warrior brand)
  • Hemp seeds or hemp powder
  • Tofu (not my favorite as I limit my soy intake)
  • Tempeh (fermented soybeans- doesn’t sound tasty but tempeh is delicious when marinated in a yummy sauce)
  • Veggies especially kale as spinach and broccoli, asparagus, green peas and portabella mushrooms
  • Grains such as buckwheat, millet, amaranth, oats and brown rice (if you want to lose weight, I highly recommend eating grains earlier in the day and smaller portion)
  • Fruits, especially avocado
  • Homemade nut milks
  • Spouted grain breads

Now that you your comfortable with knowing your body will be ok and thrive eating plant proteins, challenge yourself to go meat free for one week or just one day a week. While filling up on plant protein notice how you feel, your energy level, digestion and how you’re pooping…yep, with digesting plant protein you’re also filling up on more fiber. Plant protein is a win-win situation.

Leave me a comment below and let me know how it goes.


Boost Your Metabolism

  Girl wiht mug of coffee copy

How the New Years weight loss resolutions going? Are you feeling inspired and happy? Lost a few pounds? I’m going to offer you a little kick to your metabolism to help support your weight loss goals!

Apple Cider Vinegar!

Apple cider vinegar is thought to help aid digestion. Apples are full of pectin; pectin is primarily used to treat digestive disorders. It is high in fiber and can be used to regulate bowel movements. This glorious, soluble gelatinous polysaccharide, a fancy way to say carbohydrates, can help you feel full longer.

So how do you make vinegar work for you? It’s simple. Drink 2 teaspoons with water before every meal. The only down fall to drinking vinegar is the taste. Some people don’t like the flavor and if this is you, then dilute with more water.

Drink my morning elixir (see recipe below). This is how I start every day. It is a brilliant way to get the apple cider vinegar in your system first thing in the morning so it’s stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C.


  • 1 cup room temperature water
  • Juice from 1 lemon
  • 1 tablespoon Bragg’s raw apple cider vinegar
  • 1 teaspoon raw honey OR a couple drops of stevia (I personally do not add sweetener but most people I work with prefer a sweetness to the drink)
  • Dash of sea salt
  • Dash of cinnamon (I love a lot of cinnamon in my morning concoction)

Drink this mixture of goodness and get a jumpstart to your day and your weight loss.

Here a few more awesome benefits of using Apple Cider Vinegar:

  1. Detoxifies the body
  2. A great hair conditioner
  3. Helps with acid reflux
  4. Soothes sunburns
  5. Skin toner
  6. Blood sugar balancer
  7. Helps the body become more alkaline
  8. Helps cleanse candida
  9. Anti-fungal
  10. Supports the immune system and cures colds.

Leave a comment below and tell me ways you are kick-starting your metabolism.