Jojn me for a Life Changing Program!

What would you like to be free from this year? Chronic pain? Excess weight? Digestive problems? Fatigue? Let’s free yourself up for better things this year, shall we?

Decide that you want something better for yourself. Your desire will motivate your action to get to your goals.

Make yourself a priority, join my new group coaching program starting March 4th.


Oh how they lie!

I’m sitting here tonight listening to the six o’clock news and a big story about how metastatic breast cancer is up in women ages 25-39.

Then the next sentence from Dr. Nancy Snyderman is that we have no idea why. My mouth just dropped open. Anyone of us who has been studying nutrition knows exactly what the culprits are and yet they fail to put the blame squarely where it lands.

I have been learning for the last two years about 3 major culprits for breast cancer in younger women. They are soy, dairy and plastics. Let’s look at these one at a time.

Back in the early 80’s if you were not breastfeeding the only formula that was covered under the WIC (women, infant and children program) was soy formula. Soy especially for infants sets young girls up for early periods, thyroid issues and breast cancer. Then you fast forward to women who are vegetarians consuming all of these soy products that 85-90% of them are genetically modified which adds a whole other host of problems. No one will ever convince me that popping edamame like M&M’s is doing anything good for your body. Soy is a phytoestrogen and the only soy I ever recommend to clients is fermented. I have seen nothing to date proving to me that soy is a health food.

Next, we have the all American dairy. Today’s dairy is a cancer causing nightmare. First of all, milk does not do a body good. Instead it comes from cows that are fed grains, soy, antibiotics and yes hormones. More hormones to make them grow bigger and faster and then they keep them constantly pregnant and putting out the milk. Then we ingest those products.  It’s really pretty sick. Then pasteurization kills anything that may have been good, this is basically done to kill off all of the infections that these poor cows get from the hormone shots. Then back in the 80’s they decided to start us on the path to obesity by introducing all of the low fat/no fat foods and added in the killer aspartame to those products. Since then we have become a fat starved population over consuming foods just to keep ourselves satisfied. Our bodies need beneficial fat and it is what keeps us satisfied and full until the next meal. I always tell clients if they are going to consume dairy to buy raw from a farmer or only homogenized from grass fed sources. Switch from dairy ice cream to coconut milk ice cream. I love Larry and Luna’s.

Then our 3rd culprit is plastics. We are overwhelmed with BPA’s in everything from canned goods to cash register receipts and even in our plastic water bottles that we chug out of daily. These phytoestrogens along with the two above wreak hormonal havoc on our bodies.

These are the top three reasons that women ages 25-39 are experiencing higher than normal rates of metastatic breast cancer. Metastatic means that it has already spread to other areas of the body.

If it wasn’t for the fact that news networks would risk losing major revenues if the truth came out and to me that is the only reason that they don’t level with the American people. We deserve better than this and should demand the truth. I just couldn’t sit there in front of millions of people watching me and look in the camera and say we have no idea what is causing the problem when we do!

Welcome Fall!





The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one.

-Mark Twain


Time Management

Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.


Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.


Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:


  • Allocate time for planning and organizing.
  • Create to-do lists that are realistic, not intimidating. Use only one to-do list.
  • Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
  • Schedule your time in a way that reduces interruptions that lower your productivity.
  • Practice the art of intelligent neglect: Eliminate trivial tasks.
  • Prioritize what is most important and do that first.
  • Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
  • If you say yes to everything that comes your way, learn to say no.
  • Ask for help and delegate.
  • In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
  • Acknowledge yourself daily for all that you have accomplished.


Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”


As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.


Food Focus: Root Vegetables

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.


Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.


Recipe of the Month: Roasted Root Vegetables

Prep time: 10 minutes

Cooking time: 25-35 minutes

Yield: 4-6 servings



1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash)

olive oil

salt and pepper

herbs: rosemary, thyme or sage (fresh if possible)



1. Preheat oven to 375 degrees.

2. Wash and chop all vegetables into large bite-sized pieces.

3. Place in a large baking dish with sides.

4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5. Sprinkle with salt, pepper and herbs.

6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.








Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


During the month of October, I’m offering a free Health History. Simply go to my website and click on Health History. We’ll spend an hour talking about your health!


Have a wonderful October!



September Newsletter

September 2012




Nobody can give you wiser advice than yourself.



Deconstructing Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.


The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.


No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.


The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:


  • Have a glass of water and wait 10 minutes.
  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
  • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.




Food Focus: Natural Sweeteners

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.


Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.



Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.


Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor.


Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.





Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4



2-3 apples

2-3 peaches or pears

2 tablespoons maple syrup

1/2 cup raisins

juice of 1 lemon

1 teaspoon cinnamon

1 cup walnuts or nuts of your choice

1/2 teaspoon fresh ginger, minced

2 tablespoons honey



1. Wash, core and chop fruit into slices or chunks.

2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.

3. Cook over medium heat, stirring occasionally, for 10 minutes.

4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.

5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often for 5 minutes.

6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.

7. Top warm fruit with toasted nuts and enjoy!


Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


Download your free nutrition E Book on my website at


If you would like to schedule a FREE 1 hour conversation on your health contact me at


How does anyone know what to eat anymore?

Everywhere you go today you will see facebook pages, blogs, news feeds on TV, articles online and websites telling you what is good for you and what is not good for you.  One site says coffee is good for you and to drink up and another says coffee is bad and causes disease.  How is a person supposed to surf through all of this information to make a decision that is best for them?

The bottom line is that one man’s food is another man’s poison! Each and every person needs to listen to their own body and how they feel after they eat what they eat. Your body will talk to you immediately in the form of bloating, gas, indigestion, diarrhea, headaches, stomach gurgling or do a little bit more to get your attention like watery or itchy eyes, or skin rashes and they could occur days after. I have been on a totally organic diet with grass fed beef, free range chickens and eggs, organic cheese and eating a very healthy diet. I recently had a food allergy test done called the Elissa IgG and was surprised to find out that some of the organic foods that I love may not love me! What? Wheat, all dairy, yeast, tomatoes, lettuce, watermelon, grapes, garlic, turkey, all things I love!  How can that be when I love them so much? I had this explained to me that food allergies can be like drugs to an addict. You crave what is bad for you.

The Elissa test runs around $129 and is not usually covered by insurance unless your Dr. orders it which in my opinion is why this country is so sick. We focus more on disease care than preventative care. Wouldn’t it be nice for everyone to know what foods to eliminate for 30 days and then reintroduce to see if you get the same reaction. To me that should be covered and it would eliminate the need for scans, MRI’s, x-rays and needless blood work and possibly surgery to correct the problem down the road! But, I digress.

As much as I hate giving up these foods I am going to do it for 30 days and see how I feel. If I can get rid of the tingling and burning in my legs, arms and lower back I would say goodbye forever. It just means more whole food preparation for me and staying completely away from anything processed. There are still lots and lots of choices for veggies and fruits and no meats bother me besides turkey. Trying to find wheat free, yeast free, egg free breads or wraps will probably be impossible but I’ll get by.

If you happen to have any of the above symptoms after you eat and can’t afford to get the test, try eliminating key offenders for at least 14 days, but preferably 30. Those key foods are wheat, dairy and soy. Then one at a time over a two week period reintroduce and see how you feel. You may be able to eat those foods again, just not everyday.

It’s worth a try!

Bleach Alternative


If you are like me you are always looking for non-toxic ways to clean your home. I have not bought chlorine bleach in a long time. I used to use Lysol toilet cleaner, a nasty smelling shower cleaner called The Works, and then clean the floors with Pine Sol. I would get excruciating headaches and need to open the window even in the winter. Mixing ingredients like chlorine and ammonia can be toxic and inhaling all of those chemicals will come back to haunt you, trust me.

So what do you do? I’ve been cleaning with baking soda and vinegar water in a spray. I find it to be effective in getting the shower and the toilet clean. I spray down the shower and the toilet first with the vinegar water and then scrub the baking soda in with a cloth. No toxic smell and it’s clean.

But, what about a chlorine bleach alternative for the laundry or to get a disinfectant clean? Again, make your own using bottled spring water (because city water contains chlorine and tons of other chemicals) fresh squeezed lemons and hydrogen peroxide (the 3% solution you can buy in the store). Here’s the recipe: 3 quarts of water (12 cups) 1/4 cup lemon juice (again, squeeze your own and then put the rind down the garbage disposal with ice cubes to sharpen you blades and smell fresh!) and 1 cup of hydrogen peroxide. That’s it, it’s so simple and works wonderfully. If you want to use it on dark clothes eliminate the hydrogen peroxide and use white vinegar in place of that. I use white vinegar in the final rinse to cut the suds as I don’t use fabric softeners any more.

I put mine in a spray bottle to use around the kitchen or bathroom and store it in a recyclable plastic container or a BPA free container, preferably glass.

We’ve been conditioned to think that if we don’t smell the chemicals it can’t be clean and nothing could be further from the truth. Did you also know that a cheap bottle of vodka is a great disinfectant?  Who knew!

Happy healthy cleaning,

Make your own Almond or Coconut Milk, it’s super easy!

If you are like me and sensitive to milk products, it can be difficult to work your way through the maze of choices that are non-dairy. I choose not to drink milk products because of the growth hormones and antibiotics and organic milk is ultra pasteurized which basically depletes anything that was good in the milk. Rice milk contains high levels of arsenic, soy milk contains phytoestrogens which are incredibly unhealthy for us and milk sold in tetra-paks, those plastic cartons contain chemicals that I don’t want in my body.

So, what’s a girl or guy to do?

Make your own almond or coconut milk. It’s really super simple and just requires raw unpasteurized almonds, organic coconut flakes, sea salt  and purified water. Ideally, you do want to have a super duper blender. I love my Vitamix but there are other brands that are less expensive and do just as well.

If you are making almond milk, soak one cup of almonds overnight, drain the next day and put in Vitamix with 2-3 cups of water and a pinch of salt. Voila! For coconut milk, use organic coconut flakes, 2-3 cups water and blend. Use a nut sack with both to strain out the pulp. You can also make your own rice milk, just make sure you buy from a source that does their best to avoid high levels of arsenic. I like Lundberg.

It’s so easy and you can buy pass the chemicals in the packaged milk that is sold in the grocery store.