Grab-and-Go Salads for a Spring Day


When I mention salads many people think of a diet because that’s the only time they will eat salads. If you‘ve been with me for a while you know by now that I don’t believe in diets (psst…they don’t work). But I do love salads and all the nutrients they offer us. Salads are a suburb way to get greens into your diet and are an excellent source of nutrition, fiber, and protein, as well as, being the key to a balanced diet.

Making salads a part of your everyday lifestyle will rev up your phytochemical (chemical compounds in plants that positively affects our health) intake, offer you more digestive enzymes and help keep you healthy. They help you look and feel younger as they are great for your skin, hair, and figure…ooh, la la. It is important to be aware of what you eat to help sustain a healthy body and life and there are numerous ways you can “toss” salads into your life. J

Now that you’re motivated to eat some salad, here are three easy-to-make salads that won’t take much of your time and taste delicious. Let’s get away from the standard Caesar Salad, although tasty, it’s a bit boring.

Try the following salads and then create your own.

Arugula Fruit Salad

Serves 2

4 cups Arugula

1 cup Cooked red quinoa

1 Apple or Pear sliced

½ cup chopped pecans

½ of a cooked sweet potato diced (add more if you like)


Mix everything together in a bowl.


3 Tbls balsamic vinegar

1 tsp finely mince shallot

1 small clove garlic

1 tsp Dijon-style mustard

1 tsp maple syrup

½ tsp sea salt

¼ tsp freshly ground black pepper

¼ cup olive oil


Put all the ingredients into a mason jar. Close the lid and shake for 15 seconds to combine.

Toss salad ingredient in a big bowl with the amount of dressing you desire. Serve and enjoy.

Feel free to experiment and add or minus whatever you like as long as it's healthy.

Garden Party Salad

Serves 2

4 cups greens (Mache, spinach, romaine)

4 radishes chopped

2 carrot shredded

1 medium cucumber (peeled and cubed)

1 Avocado diced

¼ cup sunflower seeds

½ tsp Olive oil

1 Lemon (juiced)

Pinch of sea salt

Fresh ground pepper to taste


Mix everything together, except for the lemon, in a large bowl. Squeeze the lemon juice on top and that’s it!

For some, it may not sound tasty, but once you try it you will love it. It will fill you up and keep you feeling fresh and energetic. Also, the combination of colors and freshness of the vegetables is quite visually appealing.

Fruit Salad


2 Apple cubed

1-2 Kiwi cubed (or a banana sliced)

2 Orange peeled and cubed

1 Cup pineapple

Strawberries to taste

Blueberries to taste

1 Lemon juiced

2 to 3 pinches orange zest


Mix everything, except for the orange zest and lemon, together in a mason jar. Add the zest and squeeze the lemon juice on top. Enjoy the fruits of your labor.

You can add or minus the fruits you like or dislike. You can also add dry fruits as seasoning to make it a little more exciting. This is an easy, colorful, tasty and very healthy low-calorie salad.

As you can see, you can’t go wrong with making tasty salads. The options are endless. The three recipes included here are very simple and quick recipes which will help you lose those extra pounds or to help continue maintaining a healthy lifestyle.

Delicious, Nutritious and Beneficial Spring Smoothies


Now that spring has arrived, do you still want your hot chocolate? Probably not. With the weather getting warmer outside you will most likely want to switch to a summer-inspired drink that’s cool and refreshing. That, my friends, is a smoothie.

Spring is the most unpredictable of all seasons. It can be as hot as a summer day, or it can be as cold as a winter day. Such deviations in temperature affect our skin, hair and overall health so much that it becomes necessary to take precautions.

Luckily for us after a long winter of eating heavy foods, spring is known as natural detox season and with it comes all the green, leafy, fresh vegetables and fruits. There is an urge to detoxify oneself after a long winter and all those spicy hot cider drinks with very little water intake.

Don’t miss out on these delicious spring smoothies to help you reset your body, eat lighter as it gets warmer outside, and get more antioxidants into your diet to help your skin glow as much as the sunshine.


Green smoothies are an excellent way to eat a lot of your veggies without even knowing it. Raw vegetables are a higher source of proteins than when they’re cooked. They’re also healthier than fruit smoothies. All you need is a blender and you can enjoy homemade smoothies anytime cheaply.

Here is a recipe for a natural, fresh and green smoothie.

Green Lover Smoothie


2 cups spinach

2 cups kale

2 cups Swiss chard

2 cups dairy-free milk

3 cups grapes/Berries (your choice)

1 banana


Blend in your leafy green vegetables and liquid base first. Once that’s good, add your fruit of choice.

Note: Use one of the fruits in frozen form to add a chill to your smoothie.

It might take a little longer to make, but this one will be your favorite. You can even serve it to guests. The little extra hard work you are going to put will pay off when you take the first sip.

Anti-inflammatory Smoothie


11/2 cups dairy-free milk or water

1/4 teaspoon ginger powder/ fresh ginger

1/4 turmeric powder/fresh turmeric

1 handful spinach

1 green apple (peeled)

3 kale leaves

1 lemon



Add the spinach, apple and kale leaves one by one to dairy-free milk and blend. Add the lemon, ginger, turmeric, ice, and blend again.

Note: Dairy-free milks are loaded with vitamins and proteins. They are packed with minerals. The best part is they are cholesterol free which makes them very easy to digest.


Fruit and yogurt smoothies are a great post-workout snack or a sweet snack in between meals to keep you boosted with energy. These fruits contain a lot of antioxidants, vitamin C, fiber, and potassium. Don’t be afraid of fruits…they are healing to your body.

Fresh Smoothie


1 Banana

3 cups Frozen strawberries/raspberries

1/2 cup Plain coconut yogurt

1 Fresh orange



Add all ingredients int eh blender and blend. DOn't forget to take out the seeds of the orange. Hint... I always add greens to my fruit smoothies to add a punch of nutrients. Grab a handful of spinach a toss in if you have it available.

Don't let spring smoothies be a one-time thing. I drink a smoothie every day. They are perfect for detoxifying and give a boost to metabolism. They are rich in minerals and proteins, too. Add them to your daily routine if possible. You won’t regret it.

Slow Cooker Oatmeal


Do you ever feel like you’ve simply run out of meal ideas? You might cook the same five dishes over and over, just like the majority of us or you’re just not inspired to cook anything. Your schedule is full enough, and having the time to get creative in the kitchen seems like a pipe dream.

This is where the crockpot/slow cooker is a dream come true.

Toss in your ingredients in the morning, go to work, and come home to a healthy, delicious, hot meal for you and your family. You have enough on your shoulders already...let me help you figure out what’s going to be on your plate.

Over the next three weeks, I’m giving you a recipe a week for you to try. They’re extremely healthy and hopefully inspire you in your kitchen.

Breakfast time can be one of the most rushed times of your day which might only leave you time for pouring boxed cereal in your bowl. On winter mornings I like something warm and slow cooker oatmeal is the perfect solution

Slow Cooker Oatmeal

Serves 2


1-cup steel cut oats

1.5 cups water

1.5 cups almond milk

2 apples, diced

3 tablespoons coconut sugar, brown sugar or maple syrup

1-tablespoon cinnamon

1/4-cup raisins

1-tablespoon coconut oil

  • Optional toppings: coconut flakes, fresh fruit, your favorite nuts (I love toasted pecans)


Add all ingredients to well-oiled crockpot (use coconut oil) and stir well. Cook on low for 5-6 hours, or until cooked through.

Add optional toppings.


Effortless Dinner Bowls


There have been so many times after a long day I’ve walked into my front door later than expected, starving with no inspiration of what to cook because I was so hungry I couldn’t think straight. Have you been there too?

If you struggle with fixing home-cooked, healthy meals because you have limited time, having no ideas when it comes time to cook and resorting to the same three meals you cook over and over or lack confidence in the kitchen — I have the perfect solution for you! Effortless, recipe-free dinner bowls are always the ideal solution to each of these problems. I’m going to take you through creating your own quick and simple dinner bowls, and even give you some of my favorite recipes, too.

Here’s the best part. There are no recipes to follow! My favorite way to craft the perfect dinner bowl is to mix raw vegetables, cooked vegetables, a little sauce, and a grain — usually quinoa or brown rice. You basically put what you like in a bowl, toss it together and eat…easy, healthy, quick and delicious. Keeping your meals simple takes a huge burden off of you and lightens your stress load tremendously. That’s what I’m here to help you with — having a healthy lifestyle that doesn’t add stress but takes it away. Next, I’ll go over my favorites in each category to inspire your creativity, and then will give you 6 of my favorite dinner bowl “recipes.” Enjoy!



Bell peppers










Avocado oil



Olive oil

Coconut oil

Liquid aminos

Toasted sesame seed oil



Red onion




Green beans

Brussels sprouts






Brown rice



* If you don’t eat grains substitute steamed greens for a nice healthy base.





Flax seeds


Fresh herbs



Some mornings are best started with a grounding, hearty breakfast that warms you from the inside out. This bowl does just that for me.

Ingredients: sautéed mushrooms and onions cooked in olive oil with spices of choice, a small amount of quinoa or brown rice, atop a handful of fresh spinach. I also like to toss chickpeas in my veggie sauté for a tasty high fiber protein addiction.

(egg cooked how you like it if you want animal protein)


Fresh and nourishing, such a great option for a chilly autumn day.

Ingredients: fresh cucumber, raw spinach, black beans, carrot ribbons, roasted beets, brown wild rice blend, and a heaping spoonful of your favorite hummus on top.


Grilling vegetables is one of my favorite ways to enjoy them. So this grilled veggie bowl is among one of my top favorites, for sure.

Ingredients: grilled zucchini, grilled red bell peppers, grilled cauliflower, fresh raw cherry tomatoes, fresh radish, over quinoa. Top with a squeeze of lime and fresh cracked black pepper.


Who doesn’t love avocado? I can always find a way to incorporate it into a meal, just like this bowl!

Ingredients: raw carrot ribbons, fresh romaine lettuce, grilled red bell pepper, red cabbage, quinoa and half an avocado on top.


These bowls don’t always have to be a one-dish meal -- you can also create a variety plate with a dip in the middle. This Mediterranean bowl is perfect for that.

Ingredients: roasted chickpeas, roasted zucchini, steamed green beans, raw onion, corn, tomato and your favorite hummus as your dip.


Zucchini noodles are so delicious and easy to add to meals.

Ingredients: zucchini noodles, raw cherry tomato, fresh avocado, red cabbage, carrot ribbons, romaine lettuce, and pomegranate seeds on top. Top with a drizzle of olive oil and your favorite herbs and seasonings.

the best part of making dinner bowls is it's everything that you want to eat and nothing else.

Are you creating dinner bowl at home? What ingredients are you using? Leave a comment below and share your creativity in the kitchen.

Detox Spinach Bowl for Summer Weight Loss.

Detox Spinach Bowl I am a huge fan of detoxing. I offer guided detox several times a year and it’s a wonderful way to cleanse with the support of a group and coach.

Your body is meant to detox on a daily basis but we keep clogging it with wheat, dairy, processed foods, and sugar. I’m raising my hand in guilt right now. Many people think of detoxing as lacking but here are my thoughts on keeping your body clean as you can.

Detoxing is not about self-deprivation.

Detoxing is a way to reduce aging, have more energy, and eliminate toxins that are directly linked to several health challenges.

When you detoxify your body, you’ll look and feel better. You’ll begin to awaken your senses and vibrate at a higher energetic frequency, increasing your desire to live life to the fullest. Detoxing gives you more energy, improves your sleep, and makes your skin radiant.

You’ll also get rid of familiar aches and pains. Even the symptoms of tiredness, headaches, and digestive disorders can be reversed after detoxification.

You’ll start to lose weight once your body starts to detox. Once you remove inflammatory foods like wheat and soy, processed foods, and foods that are high in sugar, you will find that weight loss happens naturally.

Detoxification is also a great way to hit your body’s “reset” button. Our busy lives sometimes force us to make unhealthy food choices. Seasonal detoxing is the perfect time to hit the reset button and incorporate self-care into your daily routine, identifying the right foods to help you reboot and beautify your body.

Detoxification speeds up your digestive system and makes it more efficient. You will find that you have more energy because your body is better able to absorb essential nutrients.

The benefits of detoxification are undeniable. It is the perfect solution for common health problems in men and women in a fast-paced world.

I want to give you a recipe that will help your body detox even if you’re not actively on a detox plan right now, but enjoying the summer and eating lighter meals.


Detox Spinach Bowl

Serves 2


1 teaspoon coconut oil

2 garlic cloves, chopped

6 cups spinach

Sea salt and black pepper to taste*

1 cup canned chickpeas, drained and rinsed

1 cup sprouts

2 tablespoons hemp seeds

1 avocado

Juice of 1 lemon


Melt coconut oil in large pan. Add chopped garlic. Sauté for about 2 minutes. Add the spinach. Let the spinach wilt for about 3 to 5 minutes. Season with sea salt and black pepper. Serve in a bowl with chickpeas, sprouts, hemp seeds, avocado, and lemon juice. Top with your favorite salad dressing.

* I love adding spices to any and all dishes. This dish would be great with Italian spice mix, paprika, or even a little chili powder if you want to experiment with the flavor.

I want to hear from you. Leave a comment below and share with the community if you made the above recipe and added any extra spices to the mix.


Why the Biggest Losers Gained the Weight Back

scale-403585_1280 In the news over the past few weeks is the phenomenon (yet just real life) that many (read most) of the Biggest Losers gain the weight back when they return to real life.

I personally feel it’s sad that these Biggest Losers participants were given a major opportunity to get the weight off and then turn around and gain most of it right back after getting off the “farm”.

Do you want to know what went wrong??? It’s pretty simple.

First, weight loss won’t be lasting if you are not living your life. What do I mean? You can be on a retreat or weight loss camp, but you will regain the weight. You need to lose weight in your natural environments and all the craziness it entails. What do you think is going to happen when you get back to your family, job, daily stress and the restaurants that you use to eat at that are calling your name? You’re going to eat. You must take time through self-assessment or with a coach to establish your daily schedule/routine in the most supportive way in order to lose weight and, most importantly, maintain your new body. There will be no surprises and you can handle all situations when they arise if you lose the weight while living your normal life, not life on a weight loss farm.

The second reason the weight crepes back on their bodies is they lost too much weight too quickly. Rapid weight loss is just not safe, nor is it normal. It’s not sustainable in real life.

Third, they were not able to keep the weight off due to the intense exercise regime for participants of the show. In your daily life, you do not work out for 2 to 4 hours a day to keep the weight off. If you do this, it’s not safe. Yes, the body was meant to move but not at that intensity everyday for that long. Also, after severe weight loss, your body might have a set point that it wants to get back too, and if you haven’t lost the weight in a slower and safer manner, the body never gets to a leaner set point.

My heart goes out to theses brave souls who went to great lengths to get a body they love. They can do it again and so can you through proper, high nutrient foods and living a nourishing lifestyle.

Please remember, I did not work with these individuals but I’m using common sense. We live in a world where we want instant gratification (lose 15 pounds in 2 weeks) but it can backfire when the time needed to acclimate to lifestyle and body changes are not given.

Set yourself up to win and release weight the safe way.

If you’re interested in losing weight in a healthy manner with delicious meals, then check out my 28 Day Body Revolution: Reset and Thrive for a safe, sustainable and remarkable way to remove the toxins out of your body, release weight and feel fantastic.

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.

When You're Healthy, Your Life Is Unlimited!

lime-998903_1280I talk about weight loss a lot. From my years as a dancer, yoga instructor and health coach, I know that shedding pounds is what 80% of women desire. I truly believe it is possible for you. I pursued an education in holistic health because I want to help women live healthy lives in freaking amazing bodies that they feel sexy in. My desire is for women to wake up every day, look in the mirror and acknowledge their beauty and gorgeous body.

I want each woman to be as healthy as she can be. When you’re healthy, the weight sheds off your body. When you’re healthy, your skin glows. When you’re healthy, you have unlimited energy.

When you are living and eating healthy, you are naturally PREVENTING disease and imbalances in your body. Through food (grown on the earth), exercise (yoga), self-care (mediation and setting time for ourselves) and sleep, you are on a pretty awesome path of health.

I add another healthy element to my daily routine. It’s an element that is very important to me…ESSENTIAL OILS. Essential oils are my go-to tool to keep my home, environment and body toxin free while adding the benefits of what each oil accomplishes. Lemon, Lime, Grapefruit, Orange, Peace and Calming, Eucalyptus, Rosemary, Clove, Tea Tree, Lemongrass Thieves and Peppermint are among my favorite essential oils for health and home.

The oil I want to focus on right now is Lemon. Here are a few great things Lemon essential oil can do:

  1. My help the body cleanse and detox.
  2. Supports digestion.
  3. May help support the liver detox when drank in the morning on an empty stomach.
  4. Flavors drinking water.
  5. Great for bad breath and halitosis.
  6. May help promote metabolism and weight loss.
  7. My help support the immune system.

Every morning I drink 16 ounces of water with two drops of therapeutic grade lemon essential oil to hydrate after sleep. I then follow that up with hot water with morning cocktail of fresh lemon juice, cinnamon and apple cider vinegar to support the detoxification in my body.

I drink lemon water throughout the day as a refreshing drink to stay hydrated.

Forget spending your money on toxic hand sanitizer and use lemon oil on your hands as a natural hand sanitizer when you’re out and about.

There are unlimited uses for essential oils and when you get the toxins out of your life by using therapeutic grade essential oils you will help your body live longer, lose weight, naturally detox and feel and smell Divine.

Essential oils are amazing gifts from nature. If you interested in buying the best brand of essential oils that I have found, from a company I trust and very impressed with, click this link.

I want to leave you with an article I read that inspired this blog post. Here is a short but informative article from The Truth About Cancer.

Click here to read the article.

Your weight loss, health, vitality, mind, body and spirit are all linked to everything in your life. Fill your life with real foods, beautiful friendships, spiritual practice, exercise and essential oils so your body can thrive.

Do you love essential oils? Leave a comment below and share your favorite oil and how your use it.

Lemons for glowing skin and a slim body (get recipes below)

lemon-1024641_1280 In all my programs and working one-on-one with me, I preach from any soapbox I can about the amazing benefits of lemon.

I start my day with lemon water and since I started this practice many moons ago, I have noticed astonishing difference in my body, skin and digestion. I feel healthier because it is good for you and I know that nourishing my body.

FYI, lemons are very versatile. When I was younger I would put lemon juice on my hair and go sit out on the driveway in the Hotlanta heat and lighten my hair. Beauty at it’s best.

Back to digestion…drinking lemon water in the morning on an empty stomach can help enhance your immune system, improve digestion, help the liver detox, fight inflammation in the body (inflammation is the start of disease), and of course, deliver an ample dose of Vitamin C. Drinking lemon juice in the morning hydrates your precious body, which in turns gives you energy to start your day without waiting in line at coffee chain for a sugar laden drink that will leave you crashing in a few hours.

As for your skin, if you’re buying any of those expensive face creams on the market that promise gorgeous, hydrated wrinkle free skin, they are using Vitamin C.  I’m here to advise you to drop the expensive creams and go get a massage with that money you were dropping on the premier face serum. Your skin will get all the vitamin C it needs by drinking lemon water in the morning. Here’s a bonus, if you stop slathering on face creams, you will extremely decreases the toxin load you put on your delicate skin (remember the skin absorbs everything you put on it) and therefore, the liver will be getting a break from detoxing more toxins. Success!

Want to be more kissable??? Drink lemon water. Lemons help freshen the breath because it helps to kill the bad breath bacteria that build up when you sleep.

There a few recipes you can use to hydrate with lemon. Here are my two favs:

Lemon Water Elixir

1 cup room temperature water

Juice from 1 lemon

1 tablespoon Bragg’s raw apple cider vinegar

1 teaspoon raw honey or stevia to taste

Dash sea salt

Natural Gatorade

This drink can be consumed up to twice a day to replenish lost minerals. Another way to re-mineralize is drinking 4 ounces of coconut water.

20 ounces of water

½ teaspoon of sea salt

Juice from one lemon

1 teaspoon of honey or stevia to sweeten (optional)

Changing your morning cocktail from coffee to lemon water will give you and antioxidant punch to knocking out those free radicals that age you.

Do you have a lemon recipe you’d like to share? Leave the recipe in the comments below and share your love of lemons!

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.


Human Poo for Weight Loss?

toilet-paper-627032_1280 Oh yeah, you read the title correctly. I just read an article stating human feces is being studied in a weight loss pill. Gross!

Here is an excerpt from Google:

“Scientists at Boston's Massachusetts General Hospital have been studying how to treat obesity and in their research, they were able to form a potent weight loss pill. However, they revealed that the pills contain dried up human feces of lean and fit donors.”

Whether or not this weight loss pill is potent, what I want YOU to know is that you don’t have to ingest human poop to lose weight. I promise.

In fact, you don’t even have to diet to lose weight. How’s that for a kicker?

Do you want to lose weight? Then DECIDE and change your habits.

What habits do you need to change? Take a look here:

  1. Get moving - Get off your tush and stop watching reality shows and start moving. It could be a run, a hike or a new class at the gym. If you need something more low impact then go for a walk, take a yoga class, partake in a fun aerobics video, bike to work or lift weights. Start with 15 minutes and build up your stamina to 30 minutes, 45 minute and maybe a whole hour. You will be amazed how you feel. Your endorphins will kick in and you‘ll feel amazing.
  1. Eat right for life - living a healthy life and losing weight is about eating smart. Consume fruits, veggies, whole grains, nuts, seeds and legumes. These magnificent foods are from the Earth and full of nutrients your body is craving and you can’t get those nutrients in a bag of potato chips, even if their organic potato chips. Fill in the rest of your diet with lean meats that are grass-feds and organic dairy if you desire. The more natural foods are on your plate the less room in your tummy for junk food. Your body will be digesting and assimilating the precious nutrition from these earthy foods and your fast food, candy and sugar cravings will go down.
  1. Connect to a spiritual practice - you are not alone my friend. It’s time to connect to that inner strength, the SOURCE within you that is there to help you live a fantastic life. Mediate, Journal, read religious text that inspire you, read poems from Rumi, practice yoga (yoga is spirituality moving on your mat), and be in awe of nature. All of the above will connect you back to God Universe, Sources, whatever you call this amazing power that’s bigger than you.
  1. Start a gratitude practice - every day write at least 5-10 new things that you are grateful for about your body. It could be your long pinky finger nail if you are having a hard time starting a practice of appreciation about your body. When you are grateful for something, (your body) your less likely want to hurt it by eating processed foods that make your body and liver work extremely hard to detox.
  1. Buddy up - you have probably heard this before but get a healthy buddy partner, someone to check in with at least once a week. You don’t have to lose weight alone, nor do I want to you to lose weight alone. I want you to get your friends, family, and co-workers involved. Start a health revolution in your life and watch it expand in the lives of the ones you love.
  1. Get help - are you it finding hard to get motivated, organized, and inspired on your weight loss journey that will lead to a healthy lifestyle for the rest of your life? Do you know that you (or why you) slack off of your weight loss goals after a month? I have the perfect answer for you. Get a health coach and/or personal trainer. A health coach has your best interest at heart and will remind you all the time of the goals you set when you’re feeling stressed and wanting to quit as you turn to a candy bar for comfort. A coach is the best way to help you change your habits. I read a book one time that said that 90% of people who need to change in order to save their lives don’t because they can’t change their habits. Sad but true. Don’t’ be someone that is so comfortable in their BAD HABITS that you won’t change. As Gandhi said, be the change you are seeking. (BTW, if you are feeling depressed, angry, hurt and you have been feeling this way a while, then get help from a professional that is trained to help you with these emotions. There is no shame in getting help. Sometimes help is the perfect answer.)
  1. Lemon essential oil - Start your day first thing in the morning with juice from half a lemon in your water or three drops of Lemon essential oil to help the liver fire up for the day and start detoxing. Lemons have an astringent property that helps clear out the body. Grapefruit essential oil is also fabulous to ingest daily, as it is also a diuretic, helping the body flush out waste and toxins. Check out essential oils here.

So you now have plenty of ideas to help get you started on your weight loss journey. Losing weight is easily done taking simple steps. KNOW that you are bigger than your weight loss goals and can do whatever you set your mind to.

If you have interest in coaching calls with me, shoot me an email and we will get it started!


I would love to hear from you. Leave a comment below and let me know what steps you are WILLING to take RIGHT NOW to lose weight without taking a pill full of last night’s dinner.


Ready To Lose Weight? Sleep On It!


It’s a New Year and a New YOU!

I hope your holidays were as spectacular as my festivities were.

Now that the celebrations with spiked Egg Nog have subsided, it’s time to get down to business in creating the life and body you desire.

The “fight or flight” syndrome – you’ve heard of it, right? It’s usually accompanied with the image of the saber-toothed tiger dashing after a hunter getting ready to attack. Yikes! You often get into this situation, don’t you?

In modern times, we’re not literally in that frantic position, but our bodies are often reacting as if we were fighting for our lives. Our adrenal glands, located on top of each kidney, are forced to work overtime in an effort to deal with stress from all sources: injury, disease, work, family, finances, environment, your reaction to life, etc.

It’s hard to imagine these small endocrine glands, essentially the size of a walnut, responsible for the manufacture and secretion of vital hormones such as cortisol, estrogen and testosterone. Cortisol production is crucial for the body to combat stress. Whereas thousands of years ago the stress was a finite amount of time – you either outran the predator and survived or you were eaten. Nowadays, stress seems to be a state of being for so many people. Sometimes being eaten sound like a better plan than continued pressure on your body.

Although not getting along with a boss or missing a bill payment are not life-threatening like the saber-toothed tiger, our bodies react to the stressors in a similar fashion. The body starts to feel unsettled. More and more cortisol is produced because the body believes it needs massive amounts of energy to run for its life. This happens over and over again throughout the day:

  • Getting the kids ready for school and getting yourself ready for work.
  • Traffic!
  • Spilling coffee on your new outfit.
  • Your assistant calls in sick and you’ve got to send out 20 packages today.
  • The babysitter is late picking up the kids from school and taking them to soccer practice.
  • Your late afternoon meeting runs over and you leave the office late, so family dinner becomes you eating leftovers alone.

And all this is going to happen again tomorrow!

Here’s the problem: chronic stress can overload the adrenal glands to the point of exhaustion. For some, the fatigue will become overwhelming and the adrenals will no longer function properly to provide the energy and resources the body needs on a day-to-day basis, which can contribute to weight gain and difficulty losing weight. When someone is exhausted, a natural suggestion is to get more sleep. That’s not always easy with adrenal problems because insomnia is a common symptom. There are, however, steps you can take to prepare yourself for sleep, which is certainly one of the best ways to refresh and rejuvenate your body, mind and spirit.

For better sleep and to heal your adrenal glands:

  • Use Lavender essential oil to calm your body, sense and mind or uses a drop of Peace and Calming essential oil blend behind the ears. This powerful drop of oil does exactly what is says, it’s calms you down and sets up your central nervous system for a good nights rest with sweet dreams. Get your oils here.
  • Avoid stimulants such as caffeine and sugar in late afternoon/evening (or remove them completely from your diet to avoid any rollercoaster-like blood sugar surges).
  • Keep a gratitude journal near your bedside. Every night, list five things for which you are grateful. Remind yourself that even though you may feel fatigued, there are wonderful aspects of your life and many reasons to heal.
  • Go to bed at the same time every night to allow 7-8 hours of sleep.

Leave a message below and share tools how you sleep better and wake up nice, refreshed and calm.

Chocolate For The Holidays!

christmas-513471__180The presents have been bought and wrapped. The tree is decorated and stockings filled.

Secret Santa gifts were delivered bringing joy and delight.

Good for you! I think you should be impressed with all your efforts. Go ahead and take a bow.

Now it’s your time, baby. It’s time to slow down and give yourself a chocolate treat. You deserve it.

This chocolate treat doesn’t come in a wrapper and will not end up on your hips as extra weight. Your weight loss goals are safe with me. And…it will kick your sugar craving to the curb. Double whammy!

It is possible to have a chocolate and still lose weight too. Share this easy chocolate creation with your family and friends on Christmas Eve and see how popular you’ll be as Santa flies around with his reindeer delivering his loot.

RAW CHOCOLATE WITH A KICK Ingredients 1 cup raw cacao powder 2-3 tablespoons raw honey or raw stevia powder (I use honey) 1 cup coconut oil or coconut butter 2 tablespoons water 1 teaspoon of cayenne 1 teaspoon of cinnamon

In a small bowl add the raw cacao, and then add the coconut oil. You can melt the coconut oil/butter or simply mix with a spatula. Then add the spices and a sweetener of choice. Then add water. Transfer mixture to a tray and put into the refrigerator or freezer for 20 minutes. Cut into bars. Store in an airtight container in the freezer or refrigerator.

Merry Christmas!!

Surviving the Holidays Without Regret

bag-21467_1280If you‘ve ever dealt with overeating during the holidays…

If you want a plan to enjoy the holidays without gaining weight…

If you want to lose weight right now…then I want you to know there is a way.

There are many treats during the festivities in December and into the New Year and this could mean many temptations for you.

I have three suggestions that work for me and I know can work for you.

The first plan in the scheme to live up the holidays “healthy style” is to fill up on fruits and veggies. This sounds so simplistic but that’s’ the beauty of it.

It is simple.

Fueling your body with nutritious foods, you won’t have to worry about fat grams or counting calories. Another benefit is you won’t be full of regret with these healthy choices. Many of the decadent dishes you crave end up leaving you stuffed, miserable, and weighing more. Also, by filling up on natural foods, those desserts won’t be as temping to you.

The second is to enjoy yourself. DELIGHT in this season’s fun because this leaves you happy. Here’s’ a hint…if you’re happy, your stress eating goes down which means no weight gain and no regrets from a bursting belly. As you enjoy the glitz and glamour and present wrapping extravaganza, you’ll delight in the foods you eat and it’s a boomerang effect of joyful, satisfied and jolly emotions. These feelings are the perfect antidote to keep from reaching for second and third helpings. You don’t feed your negative emotions. Plain and simple, enjoy yourself through the season

Being an Ebenezer Scrooge is a sure fire way to get your jingle bells in a hissy. Take a deep breathe and choose, Choose, CHOOSE to be happy. No one can make you enjoy the holidays. It’s your reaction that sets you up dancing under the mistletoe or being a bah-humbug.

Third, start decking the halls and fill you heart with GRATITUDE. You’re alive and breathing and that, my friends, is a Christmas blessing. What can you be grateful for today? Your body, relationships, career, that it’ snowing outside, the birds are chirping or maybe…it’s that you still have your wits about you after a long year. Gratitude is the emotion to guide you through the long buffet tables and right past the plum pudding (who eats plum pudding anyway).

So much affects your health and well-being. Let the holidays support your health, weight loss efforts and your connection to your family and friends. Life is about quality not quantity with food, relationships, how you handle your holidays and everything for that matter.

DECIDE for a Christmas miracle and be the Christmas miracle for yourself.

Making healthy food choices, finding joy and remembering to be grateful, you arm yourself with the tools to illuminate your holidays with blessings and health. You can do it.

You know Dasher and Dancer and Prancer and Vixen…..

Merry Christmas,



Magical and Stress Free Holidays

young-living-essential-oils-everyday-kitI can’t wiggle my nose like Samantha the good witch (oh how I loved the TV show Bewitched) and get you through the holidays without any stress. If I could, I would. I Dream of Jennie had a wonderful way to work her magic by crossing her forearms and nodding her head yes to make awesome things happen. I’m not there yet either.

What I can do for you is offer you a simple and sweet way to remain calm, happy and smelling sweet. Drum roll please…

Essential oils!!

Essential oils are perfect to use on your body right now to help you reconnect with your inner self and love and joy for the holiday season.

Essential oils promote health, healing, and HAPPINESS.

When your feeling overwhelmed, stressed, tired or sad, the aromatherapy the oils offer outstanding benefits. Plus, they offer and support you mentally physically and emotionally. When you take care of your personal needs then you most likely won’t chow down on the plate of Santa Clause sugar cookies sprinkled with colored sugar. You easily stick with your weight loss goals and maintain your healthy weight through the holiday season.

Here are some of my favorite oils for you to try:

  • Lavender: The perfect oil to support and help calm your central nervous system down. Put a drop on the back of your neck, wrist or rub a drop in between your hands and let the aroma melt your stress away.
  • Clove: This oil reminds me of the season and I like to rub a drop on my hands and then rub it into my hair for a long delicious seasonal scent. You can also diffuse this oil to fill your home with a merry holiday aroma.
  • Lemon: Did you have one too many drinks last night? This oil is wonderful to support the liver in detoxing. One drop in your water is perfect for refreshing hydration.
  • Thieves: This is a blend of oils that include clove, rosemary, and other botanicals that help support the immune system and smells Divine.
  • Christmas Spirit: To get you into the spirit of the season.
  • Peace and Calming: This blend of oils does just what the name says it does.
  • Citrus Fresh: If you have kids they will love the scent of this oil. Wear it topically for a beautiful and fragrant perfume or cologne to refresh and inspire. Apply topically to help beautify and maintain the appearance of a healthy skin tone.
  • Frankincense: This gem of an oil was given to baby Jesus. Diffuse Frankincense during meditation for grounding and purpose. Applying this oil topically may help smooth the appearance of healthy-looking skin, and is excellent to use for massage after physical activity.

***Please do not go to the health food store and by the essential oils there. Most of them are made with synthetic oils and are not usable for digesting and using on your body. I only use Young Living oils. They are therapeutic grade and have a seed to seal process that grantees there authenticity and purity.

If you want to know more about the amazing oils form Young Living and learn how to get them wholesale click here.

I hope your holiday is wonderful and full of great memories. I wish you all a Happy, Healthy and Merry Christmas!


Healthy Holidays Gift List

christmas-743445_1280How was your Thanksgiving? I hope it was terrific! I had a nice, sweet and healthy time with my boyfriend’s family. Did you make any fun, new and healthy recipes to keep your weight loss goals on track?

Now that the holiday of overindulgence is behind us, it’s time to get busy shopping for your loved ones, Secret Santa and yourself. I created a list of some of my favorite healthy gifts this holiday season because I want you to give the gift of health to those you love.

Paige’s Gift List:

  1. Essential Oils

I have been using Young Living oils for many years now and I just love them. I use oils in cooking, cleaning, anti-aging skin care, perfume and diffused in my home for a fresh and healthy scent. Essential oils are the aromatic way to a healthy, toxic free life. Get Your oils here!

2 Juice Plus

This is a new find for me and I love everything this company is about. Juice Plus is not a supplement. Juice Plus is WHOLE FOOD NUTRITION IN A BOTTLE. Yep. It’s true and they have studies to back this claim up. I take Juice Plus everyday as an extra antidote to my healthy eating. I take extra capsules when I know that I will be in a situation where germs are running rampant such as an airplane, shopping mall and teaching kids yoga. To buy Juice Plus click here.

3. Yum Universe Cookbook

This is my go-to cookbook with delicious and healthy recipes that will keep your figure slim and keep your taste buds happy and satisfied. She does a remarkable job creating healthy recipes that your whole family will enjoy. Get your copy of Yum Universe.

4. Slow Cooker (crockpot)

I talk about slow cookers a lot. They are easy one-pot meals that cook while you live your life. This is a perfect gift for anyone in your family that wants home cooked meals but has a busy life. Using slow cookers is wonderful way to have nutritious food ready for dinner (or breakfast) and keep your weight loss efforts easy and effortless. Give a slow cooker as a gift with a recipe you would love them to cook you. Instant dinner invite! Get cooking with Crock Pot.

 5. Blender

Vita-Mix all the way, baby. I am passionate about my Vita-mix blender and use it everyday. A high-speed blender will be the best assistant in making your healthy recipes a reality, and your friends and family will love it too. Click here to get blending at it's best with Vita-Mix.

 6. Juicer

There are many different juicers out there. Here is my suggestion - choose a juicer that you will actually use and clean. Juicers are amazing to get nutrients into your bloodstream as quick as alcohol enters your blood stream. The challenge is actually using it. Yes, it takes time to clean a juicer but feeling awesome because you juiced is worth the 5 minutes of clean up. Do you agree? Help your close family members get juicing with the Juice Master.

 7. Yoga Online

I’m a yogi. I teach yoga, practice yoga and love yoga. Giving a gift of yoga is a gift of a lifetime. There are so many tools practiced within yoga practice to help live a happy, healthy and beautiful life. Laughing Lotus is my yoga home and I recommend taking class there anytime you’re in NYC. If you are not heading to the Big Apple soon, you are still in luck. Laughing Lotus now has online videos. Check it out and OM your way to bliss! 

 8. Inspiration Videos and Documentaries

FMTV is Food Matters TV and they have unlimited streaming of the best transformational and inspirational documentaries. Included in your monthly membership fee (or yearly) is recipes videos, yoga & exercise videos and more. It’s a gift that lifts the spirit, awakens one to a world of hope and possibility of living on this planet in a healthy and positive way. Remember, YOU are the change you are seeking. This subscription will inspire the receiver to live a lively life. Buy your subscriptions at Food Matters TV.


Do you have a great gift idea you would like to share? Leave a comment in the blog and let’s have a conversation so you and your loved ones will have the tools to back-up your upcoming New Year’s resolutions.

Fa la la la la la la la,


Pumpkin Scone Recipe

IMG_0959I love pumpkin scones. There, I said it. I crave pumpkin scones this time of the year.

My twin sister and I get super excited at the beginning of September because we know a well-known coffee chain would start serving their infamous pumpkin scones. We start talking about the scones in June in anticipation of the mouth-watering treat.

Now let me be clear…I don’t eat pumpkins scones every day. Through the fall season, I eat maybe 4 scones as a treat. I certainly do not overdo it and I make sure I enjoy every morsel.

Now back to my story. This coffee chain changed the recipe of their pumpkin scone and I ‘m not happy. I also know they are probably not made with the best quality ingredients either so that’s another reason for me to create…drum roll please…

Paige’s Pumpkin Scones. They are vegan and gluten free.

You’re very welcome!

I scoured through many recipes and mixed and matched to get the delightful recipe below. They are delicious and not overly sweet.

I normally post healthy recipes especially for my ladies who are losing weight and maintaining their weight loss. This recipe is the healthiest version I could come up with that is still tasty. And let’s be honest, sometimes you need a delicious scone to remember the sweetness in life.

Invite your girlfriends over when making theses scones so everyone will get ONE and there will be no leftovers. They are yummy with Celestials Seasonings Bengal Spice Tea or a nice cup of water pressed decaf coffee.

Without further ado, here it is:


  • 1 cup raw pecans
  • 2 cupsgluten free oat flour (if your not gluten free you can use whole wheat flour)
  • 1 tablespoon baking powder
  • ¼ cup brown sugar, packed
  • 1 teaspoon cinnamon
  • ½ teaspoon ginger
  • ¼ teaspoon nutmeg
  • ¼ teaspoon cloves or allspice
  • ½ teaspoon salt
  • ⅓ cup solid coconut oil
  • ¾ cup pumpkin puree
  • ¼ cup unsweetened almond milk of choice
  • ½ teaspoon vanilla extract

Maple glaze

  • 1 cup powdered sugar
  • ⅛ teaspoon fine grain sea salt
  • 1 tablespoon melted coconut oil or butter
  • ½ teaspoon vanilla
  • ¼ cup good maple syrup, more if needed


  1. Preheat oven to 425 degrees Fahrenheit. Place the nuts in a single layer on a rimmed baking sheet lined with parchment paper. Toast the nuts in the oven until fragrant, about 3 minutes. Chop the nuts into very fine pieces. Don’t skip this step as the roasting offers a wonderful flavor to the nuts and it is quick and easy.
  2. In a mixing bowl, combine the flour, ¾ths of the chopped nuts, baking powder, sugar, spices and salt in a bowl and stir together.
  3. Use a pastry cutter to cut the coconut oil or butter into the dry ingredients. If you don’t have a pastry cutter, use a fork to cut the coconut oil into the flour.
  4. Stir in pumpkin puree, milk and vanilla extract. If you feel like you don’t have enough liquid keep stirring and get your hands involved to get the ingredients mixed.
  5. Form dough into 8 rounded mounds.
  6. Separate scones and place on the baking sheet covered with parchment paper. Bake for 15 to 17 minutes or until lightly golden brown. (I find that I had to bake for 17 minutes).
  7. While the scones are baking, whisk together the glaze ingredients in a small bowl until smooth and creamy. Drizzle the glaze over the scones. While the glaze is wet, sprinkle it with the remaining chopped nuts. Enjoy!

* Note: If you want to experiment with cutting down the fat content of the scones try replacing half of the coconut oil with unsweetened applesauce. I have not tried this with a scone recipe but this trick has worked nicely in other recipes I’ve tried.

Leave a comment below and share your favorite pumpkin treat.


Doubly Wammy: Beauty Foods That Help You Stay Slim Too

you are beauttifulDo you feel beautiful? Is your skin glowing?

We all want to look young forever. In order to achieve that goal, we purchase the most expensive creams loaded with chemicals and slather them on our face. Not good my friends.

Just like me, I am sure that you want to look your best…beautiful, slim, sexy and gorgeous. I’m here to tell you that you can look your best without botox or other scary unnatural remedies that put chemicals in your face. Yuck.


Here is the solution…FOODS GROWN IN NATURE.

All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I’ve chosen below are perhaps not as well known for their powerful beauty benefits but pack a punch of glow in them just for you. In addition, they are all foods that help you lose weight and stay svelte.


1. Red Peppers. All red and orange colored foods contain beta-carotene, a powerful antioxidant. Red peppers are particularly beautifying due to the minerals A, C, and K. Vitamins A and C can help prevent cell damage that leads to premature aging, and they can also reduce inflammation, which can cause a puffy-looking face. Red peppers also have Vitamin K, which is an excellent property for protecting our cells from damage. I like to chop red peppers and eat with a delicious homemade hummus for a snack.

2.  Spinach. All leafy greens are actually very powerful in terms of being a beauty food because of the chlorophyll they contain. There are also loads of other phytochemicals and fiber in spinach that helps create super clean blood, which will show through in your skin. I include spinach in my daily smoothies.

3. Turmeric. This yellow-colored, Indian spice has a load of powerful antioxidant qualities. Turmeric assists in protecting our cells from free radical damage and also contributes towards cleaning up metabolic waste in our systems. It is also works as a liver flusher to get rid of any poisons and chemicals, which are stored there. You can buy whole turmeric at health food stores and put it through your juicer for a yellow colored hit of nutrients. I like to add turmeric powder to all my soups (at the end of cooking to maintain the nutrients) for a flavor blast.

4. Pumpkin Seeds. Wow, these really are powerful. What don’t pumpkin seeds have in them?! The humble pumpkin seed contains high levels of zinc, calcium, potassium, magnesium, and vitamins B, C, and E. Pumpkin seeds are also a great source of amino acids and omega-3 fatty acids, all essential for healthy cell maintenance. Make a handful of pumpkin seeds a regular part of your diet, and you will definitely notice a change in your appearance. Instead of adding croutons to your salad for a crunch, toss pumpkin seeds on top of your greens,

5. Parsley. Next time your plate is garnished with parsley, don’t push it aside. This is a pretty powerful herb when it comes to anti-aging, as well as purifying and cleansing the body. It contains vitamins A and C in addition to anti-oxidizing flavonoids that protect our cells from free radical damage. Parsley also helps to purify the blood, kill bacteria, aid digestion, and cleanse toxins from the liver. Some people would never think of eating the meal garnish, so chopping it up within your salad is a great way to add it to your diet


The best thing is that all these foods are easy to incorporate into your diet. Add turmeric to juice and combine the other foods with some other fixings to make a great, beautifying salad or stir-fry.

Who said that beauty was hard to keep?

Leave me a message below sharing your favorite beauty food. FYI, chocolate is a beauty food :-)


Staying young, gorgeous and sexy!!



Need A New Breakfast Idea?

chia-seed-699962_1280 I don’t know about you but I wake up hungry and ready to eat.

As we all know, eating breakfast is important and can be the starter of the day that keeps you on a healthy track.

I drink green smoothies daily but everyone in a while I like a nice chia pudding to start my day.

Chia seeds are a powerhouse of nutrition and a wonderful addition to anyones lifestyle who desires to lose weight and maintain a healthy weight.

Here are a few facts to get you enticed to try the below Vanilla Chia Bowl:

  • Excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily-recommended intake of fiber per day.
  • Chia seeds are gluten free.
  • The combination of protein and fiber will keep you satiated which helps lower cravings between meals.
  • Chia seeds contain calcium, phosphorus, magnesium and manganese. These minerals are important for energy metabolism, maintaining a healthy weight and helps prevent hypertension.
  • Chia seeds play a huge role in regulating insulin levels.
  • They are rich in antioxidants.

I enjoy the health benefits of chia seeds by preparing this recipe. It’s so easy and wont take any of your precious morning time.

Vanilla Chia Bowl

Serves 1

4 tablespoons chia seeds

1 cup dairy-free milk

1 small banana mashed or ¼ cup organic, all-natural applesauce

½ teaspoon vanilla extract

Dash of nutmeg

Dash of cinnamon

1-2 drops stevia (optional)

Optional Toppings: 1 teaspoon goji berries, 1 teaspoon hemp seeds, 1 teaspoon shredded coconut

ASSEMBLE THE NIGHT BEFORE. The night before you want the Chia Bowl for breakfast, place chia seeds, dairy-free milk, banana or applesauce, vanilla, nutmeg and cinnamon in a container with a lid, shake well and let it sit overnight in the refrigerator.

THE NEXT MORNING. Eat the pudding cold.

SERVING SUGGESTION. Add stevia (if desired) and optional goji berries, hemp seeds and shredded coconut.

Let me know what you think by leaving a message below.

11 Reasons Why Your Gaining Weight

tape-403593_1280What do you do when the scale is not budging? What I would do if I were you is dig deep and be the observer in your life and witness what is going on. It’s time for honesty with yourself and your lifestyle.

Many things can put a hold on weight loss; traveling and eating out, following an extreme diet during the week but gorging on the weekends, too much partying with alcohol, stress eating, not preparing healthy foods and giving in to fast food for the convenience. The list of things affecting your weight can go on and on.

I want to empower you by letting you know that you can lose the weight you desire when you put your mind and body and soul together.

Here are 11 reasons why you might not see the number on the scale dropping:

  1. You’re doing it alone. We all need help in areas in our life and losing weight is one of them. Ask for help by having a healthy living buddy, family member or get a coach that can assist you.
  1. Where is your focus? Are you focused on losing weight? I would focus on releasing weight and the desired outcome. When you lose things you typically want to find them, right? Lose weight and then find it again on your hips??? It’s a play on words that can work for you.
  1. Changing everything in your life at once too quickly. Your subconscious will protest and take you back to a more comfortable mode of operating- sweets, fried foods comfort foods and junk. Remember the tortoise won the race not the hare, who went to fast and got too cocky.

4. The scale may not be telling you the truth- This is a good thing. Your body will be changing but he scale might not yet especially of your building  muscle where you have never had muscles before. Muscle weighs more that fat.

  1. Stress. When you’re stressed and eat, the body is not in digestive mode and will not absorb all the nutrients in the food. When your body is depleted in nutrients it sends hunger signals and you eat more food still in a stressed out mode; therefore, you eat more and the cycle continues. Try deep breathing exercises or meditating during your day. If you don’t have time for mediation practice, sit for 5 minutes in quietness before you eat.
  1. You’re so obsessed with “trying” to lose weight through dieting and cutting calories that you don’t enjoy your food and you end up snacking a lot to feel satisfied.
  1. You haven’t changed you mind about who you are. Changing your thoughts (mind) can change your life. You can’t succeed at weight loss (release) goals from the person that you were. You must change your thoughts, feeling and emotions to create success.
  1. You’re not rewarding yourself and your success in life. After complaining about nothing working when I’m doing everything right in a certain area of my life, I had a friend ask me if I ever reward myself for all my accomplishments. That was a big ah-ha moment for me. I have never rewarded myself when reaching goals! I would jumpstart to the next goal or project without taking time to acknowledge my success even the tiny ones.
  1. You’re dehydrated. We all know to drink more water. Just do it.
  1. Your hormones are whacked out. It’s no secret that women’s hormones control their mood and hunger. What do you do when you feel like you can’t control them and you can’t lose weight? Eat clean. The cleaner (organic, no processed foods, dairy free, hormone free, no alcohol) your foods are, your body can better regenerate, heal and allow your body to lose weight.
  1. You’re not getting enough sleep. Get some sleep my pretty ladies. You deserve it and so does your body.

Leave a message below and let me know if anything in the list above resonates with you or if you’ve discovered a reason why you’re not losing weight and what changes you’re going to make to attain your weight loss goals.