Ever hear the famous Hippocrates quote “Let food be thy medicine, and let medicine be thy food”? As a society we may have wandered away from this philosophy, but the healing ability of our food still remains! If you are interested in bringing your body back into balance naturally, this article is for you!

What we eat either creates health, or deteriorates health. As a society, we know that unhealthy food and lifestyle choices causes the majority of chronic illness that plague us. While this may feel daunting, it also offers with hope ,and gives power as we realize that we can prevent chronic illness, and even heal from it by nourishing our bodies well!

Inflammation is at the root of all illness. Armed with this knowledge, we can make choices to protect our bodies! First, let’s do our best to avoid things that create inflammation. Top of the pro inflammatory list is stress, obesity, fatty, high sugar and processed foods, lack of sleep, and sedentary lifestyle. Let’s banish inflammation with some healthy, mindful lifestyle hacks. Fruits and veggies in general are awesome, powerful anti-inflammtory foods. Top of the list are; avocado, kale, turmeric, blueberries, and flax seeds. It’s also a great idea to take a high quality fish oil supplement, or, if your vegetarian like me, a high quality algal oil for quality omega 3 fatty acids. You can take all of these ingredients and blend them up into an amazing anti inflammatory smoothie! Now, let’s talk about stress. You can’t get away from stressful situations, but you can decide how you respond to them. This takes practice and dedication, but after awhile you’ll notice that you have the ability to take a step back, take a few deep breaths, and respond to a situation – not react to it. By incorporating deep breathing, you stimulate your vagus nerve, which helps to get you out of “fight or flight” and into “rest and digest”. Adding a simple breathing practice into your day can be much more meaningful and effective than you might imagine. There is tangible, undeniable evidence that deep breathing and meditation are effective ways to prevent and reduce high blood pressure, cardiac disease, and chronic inflammation. Another great way to beat stress is to get some exercise. There is no “right” exercise. Whatever movement feels good to you is the way to go! Getting out into nature or the fresh air for a walk, jog or bike ride is a perfect way to beat stress. Now here you are, cutting out the junk, adding the anti inflammatory foods into your meals, and doing some deep breathing when you find yourself getting tense…..all of a sudden you’re quite likely to find yourself sleeping better and totally combatting inflammation!

Let’s dig a little deeper into the power of the food we eat. I’m not going to get into the doom and gloom of processed, hight fat, high sugar “food products”. Just think- processed foods = inflammation, obesity, metabolic disease, and just plain feeling bad. But that’s enough negativity…..let’s look a bit closer how whole, real foods can nourish us.

Avocado– I love avocados. Imagine my delight moving from Massachusetts to Key West and finding monster tropical avocados everywhere! So dreamy. Avocados are so versatile. You can put them in a smoothie, use it as a mayo, slice it and put it on salads, sandwiches, grain bowls, make a yummy guac, whatever your heart desires. Not only are they delicious and versatile, they are also a great source of oleic adic, which is a heart healthy monounsaturated fat. In one study of people with high cholesterol levels, those who ate a diet rich in avocado showed a significant decrease in total and LDL (bad) cholesterol, and an 11% increase in HDL (good) cholesterol in just 7 days! Avocados are a great source of potassium, which helps to regulate blood pressure. They are high in folic acid and B6 which contribute to healthy arterial walls by keeping homocystein levels from becoming elevated. They are high in fiber, promoting digestive health and lowering cholesterol levels. Avocados are high in Vitamin C and copper which are potent antioxidants and protect cells from free radical oxidative damage. They are also high in vitamin K which promotes bone and blood function. Fun fact….adding avocado to your salad helps your body to absorb the carotenoids (antioxidant) in the salad!

Kale– Maybe kale isn’t as dreamy as avocado, but it’s still pretty versatile and delicious! Kale contains sulfur compounds that increase the livers ability to produce enzymes that neutralize toxic substances. So think- you eat something processed, introduce toxins into the body, tax the liver- OR- you eat a kale salad and help to improve liver function. Kale is also rich in antioxidants that specifically protect the lense of the eye. Cool, right? Studies are now showing that the sulfur compounds in kale that boost the body’s detoxifying enzymes actually help to clear carcinogenic substances from the body quicker. Kale is also rich in immune boosting vitamin C, which also protects our DNA from free radical damage!

Turmeric– This spicy herb is front and center in my kitchen. Dennis and I put it in our smoothies each morning, and I toss it into everything from stir fry to tofu scramble. Turmeric is very high in curcumin which is a very powerful anti-inflammatory agent. Due to it’s powerful antioxidant and anti-inflammatory properties, it’s widely used to ease joint stiffness and pain. Turmeric has been shown to inhibit the formation of cancer causing chemicals in the body, and even has shown promise in protecting from Alzheimers.

Blueberries– Who doesn’t love blueberries? Grab some for a snack, put them in your smoothie, or sprinkle them on your oatmeal! Blueberries are at the top of the list for concentrated sources of powerful antioxidants and anti-inflammatory agents. They contain flavanoids that have been shown to improve the integrity of the vascular system. They also protect from ulcers, cataracts, glaucoma, varicose veins heart disease and cancer. Reservatrol, which is found in the skin of the blueberry is a powerful protector of heart disease and many types of cancer.

Flaxseeds– You can buy your flaxseeds ground or whole, but they have to be ground before we eat them in order to break down the nutrients and get any benefit. Just like turmeric, you can sprinkle ground flaxseeds on salads, in grain bowls, in oatmeal, or you can put it in your morning smoothie like I do! Flaxseeds are a super coentrated source of the omega 3 fatty acid ALA. ALA promotes healthy skin, and has powerful anti-inflammatory properties. If your diet is high in ALA, you will have a lower risk of developing, or dying from heart disease. Flax seeds are a concentrated source of something called “lignans” that assist in balancing estrogen and protect agains breast cancer. Flaxseeds are high in fiber, and can be helpful in relieving constipation.

Every meal or snack that we put together affects us in one way or another. I’m not suggesting that none of us ever indulge in pizza or cheesecake, but there is power in understanding how what we eat affects us. We can take small steps to make some big changes. Take out the packaged stuff, add in more organic, whole food, and see for yourself the difference you will feel immediately. Rest easy knowing that you are protecting your body for the long term.

Here’s the recipe for the powerful antioxidant, anti-inflammatory, delicious and nourishing smoothie that Dennis and I have for breakfast every morning. Enjoy!

Power Breakfast Smoothie

1 C frozen blueberries

1C kale

1tsp turmeric with black pepper

2TBSP ground flaxseed

1scoop Sun Warrior Protein

1/2 avocado

Add igredients to the blender and fill to top of ingredients with water. Blend until smooth and enjoy cold!

Have you ever been to Key West? It’s a tiny little island at the end of the Florida Keys. Most people think of Duval Street and all of it’s bars and party spots when they hear “Key West”. While that is definitely a thing here on the island, and a really good time for some, Duval Street is just a tiny piece of Key West. If your impression of Key West is that it’s a really cool place to party, you’re not wrong….but you’re missing the magic, and I’m about to share it with you!

Key West is a special place. If you are at all perceptive or intuitive, you know it the moment you get here. You can’t really put your finger on it…you just feel it. It might be the fact that you are completely surrounded by aqua blue-green waters that shift and change continuously, it could be the soft warm breezes that kiss your skin, it could be the vibrant colors of the trees, flowers, houses and people that surround you, or maybe it’s the vibe of our “One Human Family” motto that you can feel the second you get here. Whatever it is, you just can’t deny that it’s truly magical.

I’ve been obsessed with Key West for over a decade, so to plant my roots here, become part of the community, and open “The Island Holistic Trainer” here has been an incredible blessing for me. Each day I learn something new about the Island, and I fall in love with it just a little bit more. It’s an amazing place to visit, it’s an amazing place to call home, it’s an amazing place to raise a family, and it’s an amazing place to live a healthy, fit, holistic lifestyle!

Here’s a day in the life of a Holistic Trainer in Key West…..

Wake up each morning with a big decision to make…… should you walk, run, or bike along the water? Even if you hate running, the views are enough to motivate you up and out the door. If you do it right you can watch the sun rise up out of the water as you get your cardio on. You really can’t get enough of the salty air and sunlight, so after a morning beach meditation, you get ready and hop on your bike to head into the studio. Again, might as well take the long way around the island to get some more water views in, perhaps spot a manatee or sea ray, and soak up a little bit of vitamin D. Somehow it’s really really difficult to be in a bad mood when you start your day like this.

In studio, you spend the morning working out and designing nutrition plans with amazing people. It’s makes the life of a Holistic Nutritionist a dream when you are surrounded by organic and vegetarian cafe’s that make your life, and the lives of your clients conveniently delicious! Don’t feel like cooking? Date and Thyme or the Raw Machine can whip you up the cleanest plant based power meal you’ve ever seen! There’s no excuse to eat boring or processed foods on this island. The clean food game here is strong, creative and inspiring.

While you’re thinking about eating, you hop back on your bike and take your lunch to the beach. There are four to choose from, so pick your favorite. If you are like me, and your clients don’t mind if you have that “natural” look, you can hop in the water (which is almost as warm as the air this time of year), take a swim after lunch. Have a relaxing bike ride back to work, and then eventually back home again at the end of the day (Stop at the farmers market for some fresh local produce on your way if it’s a Thursday!!) . Before you even tried, you had a beautiful, active day, and got tons of meaningful movement in! Of course, you can’t forget your focused strength and core workouts, you just come see me at The Island Holistic Trainer for those;)

I know this all sounds dreamy, it really is, and there’s more! Free time? There is no shortage of physical activities to persue on this amazing little island. Know what’s fun, exciting AND a great workout? Kite boarding. Too exciting? Try paddle boarding or kayaking. Grab your snorkel and swim for hours with the colorful fish in our beautiful waters. You could walk or jog around the entire island making pit stops at the botanical garden and the nature preserve. Put your dog in a wagon on the back of your bike and pull him down to the dog park for a play or the dog beach for a swim! If there were ever a place to be in the best shape of your life, I’d argue that this could be it!

Key West may be known for it’s party scene, but it’s also the perfect place to have some good, clean, Holistic Trainer approved fun;) C’mon down, have a blast, and leave stonger, healthier, leaner and lighter than when you got here! Follow me for an upcoming series of where to go, what to eat, and where to play for a holistic, hip and healthy time in Key West!

Eating a plant based diet has been a topic near and dear to my heart for quite some time. While there are tons of really amazing health and wellness benefits to eating a plant based, or vegan diet, we aren’t going in that direction today. Each vegetarian/vegan has their own reasons for choosing this lifestyle. As a long time Nutrition Coach and Personal Trainer, the health benefits of a plant based diet absolutely floor me, but my own personal reasons for living a plant based lifestyle is largely spiritual. The foods we eat affect us in so many different ways including our health, wellness, moods, physical performance, spirituality and happiness….but there’s more to consider. What we eat not only impacts us on a personal level, it affects our community, our country, our climate and our earth in a HUGE way. 

You may be aware that our food system has some implications on the climate, but you may not realize how tremendous this impact is. A study published in the Journal of Science created a database of nearly 40,000 farms in 119 countries that represent 90% of the world’s food supply. This study assessed the full impact of this food production, from farm to fork on land use, climate change, emissions, freshwater use, water pollution and air pollution. Ultimately, this study came back with a mind blowing finding…… that adopting a vegan diet is one of the single most effective ways that we can personally reduce our impact on climate destruction. 

The ravaging effects of climate destruction are real,they are scary, and we all want to do our part to put climate destruction to a halt, and ultimately reverse it. I live in Key West. I’m surrounded by beauty and wildlife, both on the land and in the ocean. The lush tropical foliage is home to so many beautiful species of birds, butterflies and so much more. When I take our Chocolate Lab, Bear for our morning runs, I see sea rays and sea turtles swimming in the water as we pass by. Whether you live in the mountains, the forest, or the city, I know that you want to preserve this beautiful earth that we live on, and the delicate balance that all living things rely on. The amazing news is that we have plenty of personal power, and the ability to create the change that we need! 

Studies go on to say that while recycling, greatly reducing the use of plastics, cutting down on flights, and switching to electric cars are great ways to lessen our impact, cutting animal products out of our diet is far more effective. Let’s take a look at some numbers. In the United States, 80% of our farmland is dedicated to raising livestock. This livestock produce just 18% of our food while producing a whopping 58% of greenhouse gas emissions. Let’s compare this with the 23% of farmland that is used to produce plant based food, and provides us with 82% of our total calories consumed! 

Livestock production is the single largest driver of habitat loss. In the Amazon rainforest, which plays a huge role in regulating the earth’s oxygen levels, 80% of the deforestation is due to cattle production. The excess carbon that we are producing could technically nourish the growth of the forest, but as the earth’s temperatures rise, these effects are negated. In fact, reports are already showing that forests near the equator are suffering from heat stress and losing vegetation. 

Next, let’s take into consideration the amount of water required to grow food. It takes 39 gallons of water to grow one pound of vegetables. Compare this to the 1,847 gallons of water needed to grow just ONE POUND of beef! Did you know that nearly HALF of the water used in the United States goes towards raising livestock? We must also recognize that grazing cattle cause soil erosion, and their excrement pollutes our waters, eventually contaminating groundwater. Along with fertilizers and pesticides, this excrement spills into our water supply, stimulates algae growth, depletes oxygen in marine ecosystems, and eventually leads to destruction and mass die offs in marine life. I don’t know about you, but I’d take any steps I can to keep my little sea turtles and beloved manatee safe and healthy!  

I know that the effects of climate destruction sound scary. They are. But we have the power to put an end to this destruction and bring our earth back into balance! When choosing the foods that you eat, consider that you are also choosing major effects on land use, water supply, greenhouse gas emissions, and water pollution. The very first question we must ask is “Where is our food coming from?”

I’m not suggesting that we all should jump into veganism (although it would certainly make quite an impact!!!) If we all simply cut down on meat consumption, lean into a plant based lifestyle just a little bit more, and make sure that the meat products we do purchase are sustainable, organic and locally grown, we’d all be doing a part in restoring balance back to this beautiful earth that we all call home! 

Most of us have all been touched by cancer in one way or another , whether it be a personal experience, or someone close to us. Cancer is responsible for one out of every five deaths here in the U.S. This makes cancer prevention a very relevant topic for us all. So what can you do to protect yourself and your loved ones from this devastating disease? 

While our genetics do play a role in our chances of developing cancer, it is quite small. External environmental factors such as diet, lifestyle, and exposure to harmful substances determine 85% of our chances of developing cancer. The harmful substances that trigger the development of cancer include:

• Pesticides
• Herbicides
• Heavy metals
• Solvents
• Asbestos
• Environmental pollution
• Cigarette smoke

Speaking of genetics vs. lifestyle, think about this for a moment. In Japan, the rate of breast cancer among women is ⅕ that of women in the U.S, but Japanese women living here in the U.S who consume the standard american diet have the identical rate of breast cancer as other american women living in the U.S. 

This powerful information allows us to make lifestyle choices that will protect us and greatly reduce our chances of ever developing cancer, as well as other chronic diseases.

Our lifestyle plays a major role in our chances of developing cancer, with smoking and obesity at the top of the list. In fact, according to the American Cancer Society, ⅓ of the 500,000 cancer deaths per year is due to dietary factors. Another ⅓ is due to smoking. So first, don’t smoke. If you do smoke, get the help needed to quit. Second, let’s talk about diet and obesity. Did you know that it is common to be obese AND malnourished? The standard american diet promotes high calorie, high sugar, high fat meals with little to no nutrients that our body so desperately needs! We already know that obesity contributes to the development of cancer as much as smoking does. Obesity also greatly impairs the body’s ability to to regulate metabolism, hormones, and other interactions in the body. It goes hand in hand with inflammation and imbalance in the gut, which leads to greatly compromised immune function. 

An ounce of prevention is worth a pound of cure

So what steps do we take to protect ourselves?

Avoid the foods that put us at an increased risk. Our best bet is to stick with clean, whole organic foods that have not been treated with carcinogenic pesticides and herbicides. Avoid or limit meats, dairy, saturated fats, refined sugars, high calorie, low nutrient foods, ultra processed “convenience” foods, alcohol, and foods cooked at very high temperatures. Focus on a clean diet filled with organic whole grains, legumes, vegetables, fruits, nuts, seeds and fish. 

Some amazing foods to incorporate into your anti cancer diet include:

Green tea– Green tea contains compounds called polyphenols which are known for their anti cancer activity. These polyphenols protect cells from free radical damage, and have actually been shown to promote tumor cell death.

Reishi Mushroom– Reishi mushrooms contain powerful immune boosters called D-beta glucans. D-beta glucans increase the activity of cancer fighting natural killer cells in our body. My favorite way to get reishi in is by simmering ground reishi into a lovely tea.

Garlic and Onion– The allium in garlic and onions can deactivate carcinogens.

Simply by focusing on choosing plant based, organic and whole foods, limiting or avoiding dangerous external factors (chemicals, pesticides, cigarette smoke, refined sugars, processed foods, saturated fats) and nourishing your body with a clean and nutrient dense plant based diet,  you are dramatically decreasing your chances of developing chronic disease, such as cancer.  

Nutrition is just one piece of the healthy lifestyle that will reduce your chances of chronic illness. Did you know that regular exercise has been shown to cut the overall cancer risk in half? In fact, women who exercise regularly have a 60% decreased risk of developing breast cancer. What type of exercise you ask? It really depends on whatever floats your boat. As long as it’s movement, it gets you sweating, and it gets your heart rate up, do what feels good to you and makes you happy! My favorite methods of exercise include Pilates, body weight training, jogging with my dog, swimming, and biking. Whatever you do, do it 5-6 days per week, 30-60 minutes per day, and make sure you break a sweat!

Finally, let’s talk about stress and perspective. We all have a vague idea that chronic stress doesn’t serve us well. To be exact, it’s not the stress that we are under, it’s how we actually respond to it. While type A personalities are well known for developing heart disease, it’s actually type C personalities that commonly develop cancer. Whatever your tendency, what’s your plan to reduce the impact that your stress has on you? Do you exercise? Meditate? Journal? Talk to a friend or a counselor? Whatever your outlet, make sure you use it. If something is weighing on your mind, let it out. If you need help, ask for it. And as one of my teachers says, “What’s Good?” Find what’s good in your life daily and give thanks for it!

By taking these simple steps to eliminate toxins and nourish your body, you are doing wonders to protect yourself from chronic diseases such as cancer. The ball is in our court and it’s up to us to choose wisely!

For nearly 15 years, plant based eating was off the radar for myself and my nutrition clients. My clients wanted to build muscle, get lean, improve their athletic performance, and so did I. While I have long been a fan of eating clean, whole foods, eggs, chicken, turkey and sometimes beef were a huge part of my own diet. These foods were also a pivotal piece of the nutrition programs I designed for my clients. Working with the “macro” model, it was just too difficult to get the lean protein that I (believed) we needed without going way over on carbs.

My own personal choice to go plant based had nothing to do with leaning down, toning up or losing weight. My decision was based on the mind blowing benefits of living a plant based life. (Did you know that you cut your chances of getting most any disease, including heart disease, diabetes, metabolic syndrome, and cancer by A LOT when you cut out animal products and place your focus on organic veggies, fruits, legumes, and whole grains?) It’s been about a year and a half since I began my plant based journey, and my transformation has been astounding.

While leaning down and lightening up were not motivating factors for me to make this lifestyle change, it was a pretty cool benefit that I did experience. I’m pretty well muscled and fairly lean at my “usual state”. Before I flipped over to plant based eating, I would have to work really hard and watch everything I put in my mouth when I wanted to get to my leanest. (You know, those last 5-8 lbs that just don’t want to budge?) Within three weeks of beginning my plant based eating, my body literally ‘lightened up”. I felt any heaviness and bloating I was carrying around melt off of my body. The shape of my body has changed, I am now longer and leaner than I have ever been. I dropped 8 lbs, and my strength, endurance, energy levels digestion and mood improved noticeably. Pretty cool, right? But all of this is just icing on the delicious long term “cake” of plant based eating 😉

I know that the idea of transitioning to a plant based lifestyle can sound confusing and overwhelming. Honestly, in my pre plant based days, I would get completely overwhelmed when putting together plant based meal plans for my vegetarian clients. After learning a bit more about how our bodies use energy and utilize all of the amazing nutrients in plants, it became a breeze to adapt and plan amazing, fun, delicious and super effective plant based meals! By placing your focus on all sorts of vegetables, legumes, fruits and unprocessed whole grains, you really can’t go wrong.

After feeling so amazing with my new lifestyle, and continuing to learn about the wealth of healing properties that plants offer, I sat my my husband and my son (who was an 18 year old football player at the time) down and asked them to give me a week of going totally plant based on the weekends. They both agreed. Here is where life gets interesting. My son is always up for trying all sorts of food, so I knew he’d love vegan meals, but my husband, not so much. My husband is not an eater of vegetables. Aside from having salads when we are out to dinner, he is pretty much anti vegetable. To his credit, he hopped in with an open mind, and found that he actually enjoyed (most) of the plant based meals that we created together. He felt so good eating plant based, that he totally shifted to a vegetarian! He now eats plant based during the week, and will indulge in his favorite chicken wings on the weekend;) Now my entire family eats mostly vegan (except when my teenagers have friends over or go out to eat!) and we couldn’t be happier about the way we feel, and the quality of our food.

If I can make these changes, and implement this lifestyle into my family life, anyone can do it! I’m not suggesting that eating strictly plant based is for everyone, it’s definitely not, but if you have been thinking about making the change, I’m here to cheer you on! A great way to start is to implement “vegetarian days” into your regular lifestyle. Pick a day or two per week where all of your meals are plant based. See how you feel, and plan your next steps based on how you feel! Happy eating!

It was quite a happy coincidence that the year before a global pandemic hit, I enrolled in a Holistic Nutritionist program. Gaining a solid understanding of how to take care of my own body the way that it wants to be cared for, and having the platform to share this valuable information with others is such a blessing. Some of the topics we have covered in class have been hard lessons to learn, and difficult to accept. These lessons have required me to change my perception of so many things, including myself, and the world around me. 

One of my homework assignments this week focused on the dangers of pharmaceuticals. This assignment was one of those difficult, eye opening lessons. In a time of pandemic, when our leaders should be educating the world on how to take responsibility and create strong healthy bodies, the exact opposite message is being broadcast. Instead of encouraging a healthy lifestyle, we are being told that the only way to make it through this pandemic is by relying on the production of a vaccine. Where is the education on, and discussion of relying on the incredible benefits of eating a clean, organic diet, incorporating regular exercise, reducing stress and developing a positive internal dialogue? Instead, we are being told that the only way to stay safe is through isolation, mask wearing, and  dangerous pharmaceuticals.

This week I learned that approved prescription drugs have a 1 in 5 chance of causing a serious reaction. Pharmaceutical prescriptions that have been properly prescribed cause roughly 1.9 million hospitalizations in the U.S. each year. Add to that, another 840,000 serious reactions in patients who are already hospitalized. This adds up to over 2.7 million serious reactions caused by prescription drugs. Of these 2.7 million reactions, about 128,000 deaths per year are reported here in the United States. In fact, prescription drug deaths rank as the 4th leading cause of death, tied with stroke. These numbers are strictly based on properly prescribed medications.  These numbers don’t take into account medical errors or overdoses.

I am not suggesting that pharmaceuticals are not important. There are many life saving drugs that are very important. What I am suggesting is that we shed some light on the power of a healthy lifestyle. I am suggesting that we start talking about natural ways to actually improve our health and strengthen our immune systems. I am suggesting that instead of putting a band-aid on our “symptoms”, we address our health head on, stop poisoning our bodies with the toxins and chemicals that we consume each and every day, and begin to fuel our bodies with the nutrients they need. By taking these steps, we will be giving ourselves a chance to live strong, healthy, resilient and happy lives! 

What exactly is a “juice detox”? What does it accomplish, and how do you do it? Let me fill you in.

Juicing is a thing right now. If you know me, you know that I’m not into “things”. I don’t follow trends, I don’t use buzzwords, and I don’t get wishy washy with nutrition. But I DO juice. So, why juice? Let’s be clear right up front. Juicing is not a “diet” and it’s not for “weight loss”. That being said, be prepared to drop a couple of pounds, and completely eradicate any bloating during your juice detox.

Eating a healthy, balanced, clean and organic diet is the way to amazing health, there is no other way, and there is no question about it. It’s important to eat our food, and to get the fiber from our fruits and vegetables. But a periodic juice detox gives our digestive system a chance to take a little break, while flooding our system with easy to absorb nutrients, antioxidants, vitamins and minerals. By providing your body with this abundance of nutrition, anti-inflammatory and antioxidant compounds, you are boosting your immune system, and helping your body to fight off damaging free radicals. You’ve heard of intermittent fasting, try incorporating a juice fast, and you’ll immediately feel the amazing benefits.

Making juice at home with a juicer is very different than buying juice at the store. When you juice at home, and drink your juice right away, you are getting the nutritional benefits of the veggies and fruits you just juiced. This high level of nutrition doesn’t stick around long. If you use a centrifugal juicer (which is faster and easier) your juice is nutrient dense for a couple of hours. If you use a masticating juicer, your juice is nutrient dense for a couple of days. Buying your juice from a store is not even the same animal, and doesn’t come close to matching the nutritional value of the organic veggies and fruits you juice at home.

So how do we do a juice fast? A basic juice fast can be done for 1-3 days. (If you are new to juice fasting, stick with 1 day…my first juice fast failed miserably when I got hangry). The most important part is to A. have fresh juice ready, and B. Have it on a fasted, empty stomach. A sure fire way to accomplish this is to begin your juice fast in the morning when your body has been fasting overnight. By beginning your juice fast on an empty stomach, your body will be easily and efficiently flooded with tons of amazing nutrients. Here’s how I do a juice fast:

Anti-inflammatory/Digestive Boost Green Juice:

(All Organic!)

1 bunch dandelion greens

3 cucumbers

1 bunch celery

1/2 bunch parsley

2 TBSP fresh ginger root

1pineapple

1 orange

Wash thoroughly, juice, seal in mason jars and store in the fridge. This should give you 4 (ish) 12 oz servings of juice, which I lovingly refer to as liquid gold. Begin your morning with a fresh juice, and have one every three to four hours. Sip your juice slowly. A juice fast day should not be your heavy lifting, or intense workout day. Allow your body to reset, rest, relax and recover. If you meditate, this is a good day to spend some extra time in meditation, with the intention of letting go of the old, and letting the new in.

Juice fasting can be a wonderful reset, and these hot summer days are perfect for a refreshing change of pace. Cheers!

Pilates. It’s amazing. Pilates is a form of exercise that can be found in every gym and studio around the United States, but do you know exactly what it is, or how it can change your body? I have been teaching Pilates for just about two decades now, and my appreciation for it still grows each day. I have a lot of conversations with new students, clients, and people I meet out and about. Something I hear a lot of is “I can’t do Pilates, I’m not flexible.” or “I need to do some Pilates, I need a stretch.” While Pilates does have an element of flexibility work, it’s focus is most definitely on strength in a big way.

Pilates is a method of exercise that focuses on strengthening the deeper core muscles of the body. Here is what this means for you.

• Muscle toning, and definition. Pilates is hard. It takes focus, commitment, and plain old hard work. With the concept of quality movement over quantity of movement, you can’t beat the strength building benefits of Pilates. Think, toned, lean, strong abs. Nothing else comes close.
• Improves posture and movement patterns. There is no slouching in Pilates. We stand tall, sit tall, and move with purpose and control at all times. Look in the mirror as you slouch, and then stand tall with your shoulders down and back, chest lifted, and navel drawn in. How would you prefer to carry yourself, and present yourself to the world?
• Rehabs back pain and injuries. Pilates was develop by a man named Joseph Pilates during World War One in England. Pilates was developed to rehab and reverse injuries, chronic pain, and postural deviations. Pilates was brought to the United States in the early 1920’s, and was used to rehab injured ballet dancers in New York. By strengthening the deeper core muscles of the body, and training the body to move properly, we can reverse damage, and protect ourselves from future injury.
• Improves athletic performance. In Pilates, we literally work every. single. muscle. in the entire body. We work many muscle groups together at the same time, and always work from the ‘center’, recognizing that a strong center is the foundation of a strong body. This drastically improves stability, agility, power and stamina.
• Weight loss. By moving and challenging the entire body, we are burning calories, and building muscle, creating an opportunity for weight loss.
• Stress and anxiety release. Pilates is a mind/body exercise. We place focus on breathe paired with precision movement. Exercise in general is an amazing stress reduction tool. The added breathe and focus of Pilates places it at the top of the list for stress reduction benefits.
• Longer, leaner, stronger body. Pilates builds muscle without “bulking”, and encourages proper posture and movement. This creates long, strong, beautiful bodies that move with grace and purpose.

Pilates is the only method of exercise that WILL change your body, without question. You can be young or old, in shape or out of shape, man or woman, healthy or injured, Pilates will meet you where you are and transform your body noticeably in about 8 weeks of practice. Now, I don’t mean that anyone will start doing Pilates, and instantly become a swimsuit model. I do mean that you will feel different, move different, carry yourself different, look different, and be capable of more than you could ever imagine.

The only way to find out is to try!

Here we are, summer of 2020……We are “phasing” into opening the world back up, and beginning to venture out more and more. You may be wondering how to keep yourself protected and safe beyond hand washing, social distancing, and mask wearing. I’ve got your back with a list of highly effective antiviral foods to include in your everyday meals! These common foods work incredible magic in our bodies to keep us healthy, and keep nasty viruses from invading our cells. Read on…..

It’s scary to comprehend a virus floating around out there potent enough to keep us out of work, our children out of school, and the world pretty much shut down. The great news is, if we treat it right, our body is designed to protect us from viruses, and nature provides us with everything we need!

Here are 7 amazing antiviral foods that are a must have in every kitchen:

1. Elderberry- Elderberry fights infections, and is actually used as a treatment for the flu and other viral infections. 
2. Echinacea – Echinacea reduces viral infections, and inhibits viruses and bacteria from invading healthy cells. — supplement with elderberry, echinacea and vitamin C daily.
3. Garlic – I love garlic! Not only does it make everything taste great, it’s also nothing short of magical. Garlic contains an agent called “allicin” that is an effective killer of microorganisms responsible for infections. Garlic is also antibacterial, AND anti fungal! Garlic is most effective chopped and raw, or cooked minimally
4. Black Walnuts- contain potent anti fungal, antimalarial, antibacterial and antiviral properties, so sprinkle them on everything!
5. Ginger- Is well known for its ability to specifically fight respiratory infections. You can use ginger root raw or cooked in meals, juices and smoothies. 
6. Turmeric – contains high concentrations of circumin, which inhibits virus replication. Turmeric should be paired with black pepper to increase absorption.
7. Coconuts, Coconut water and Coconut Oil- Contain lauric acid which can kill or inactivate viruses. 

By including these powerhouse antivirals in your daily meals, and pairing them with foods high in vitamin C and antioxidants, you are setting the stage for a healthy and resilient body.  Below is a recipe that incorporates nearly all of these virus fighting, immune boosting foods in one quick, easy and amazingly delicious dish! Enjoy with a cup of green tea for an additional antiviral boost!

Garlic Ginger Stir Fry

Ingredients

• 3 tablespoons coconut oil
• ½ large yellow onion sliced
• 1 large red bell pepper cut into match sticks
• 1 large carrot peeled and sliced diagonally
• 1 medium head broccoli chopped into florets
• 2 tablespoons fresh ginger peeled and grated
• 3 cloves garlic minced
• 1 pound boneless skinless chicken breasts cut into thin strips
• 3 tablespoons liquid aminos*
• 2 tablespoons red chili pepper flakes
• Salt to taste
• 1 tsp black pepper
• 3 tablespoons chopped black walnuts

Instructions

1. NOTE: If serving the meal with quinoa, begin cooking it following package instructions before you chop the vegetables. I find 1 cup of dry quinoa yields the perfect amount of cooked rice for serving the stir fry.
2. Heat the coconut oil in a large wok or skillet to medium-high. Add the onion, bell pepper, carrot, broccoli, and ginger, and saute, stirring occasionally, 8 minutes. While vegetables are cooking, cut chicken breasts into thin strips.
3. Move the vegetables off to one side of the wok/skillet and add the chicken and garlic. Allow chicken to brown 3 minutes before stirring it into the rest of the stir fry. Add the liquid aminos and pepper. Cover and cook 5 to 8 minutes, or until chicken is cooked through.
4. Taste stir fry and add sea salt or additional liquid aminos to taste. Serve over cooked quinoa or brown rice.

It’s not always easy to stay positive in tough times. In fact, it’s not always easy to stay positive in great times. Ever wonder why we could be looking at a million wonderful things, and we focus on the one not so wonderful thing? We may be programmed pessimists, but that doesn’t mean we have to stay that way. The truth is, it’s all up to us.

Just a few fun facts for you. Maintaining a positive outlook and showing gratitude have tons of legit health benefits. Did you know that people who maintain a positive outlook and practice gratitude have a longer lifespan, have a significantly lower occurrence of heart disease, cancer, diabetes, high blood pressure, obesity, sleep disorders and depression?

Then we have happiness itself. That’s all any of us really wants, isn’t it? We only want what we want because we know that it will make us happy. As it turns out, being thankful for what we have in the first place is the best way to find happiness. Did you know that people who begin and maintain a daily gratitude and positive outlook practice have the same “happiness increase” as someone who earns a $40k/year pay raise? The kicker here is that the person with the pay raise experiences temporary happiness, while the person who practices positive thinking experiences a permanent increase in happiness. And the intensity of that feeling continues to increase as we become more and more grateful for what we have!

As human beings, we have the unfortunate condition of getting used to the wonderful things that happen to us….quickly. Which is why the phrase “money can’t buy happiness” is painfully true. Sure, you can buy a yacht and live out in the Caribbean, I know that would make ME happy. At least for awhile. Then you start to notice that other people have better yachts, and your yacht is the wrong color, and you kind of get sea sick, and it’s really too hot out in the Caribbean anyways. See where I’m going with this?

The good news it that there is a simple, easy and FUN solution to all of this. Take some time every day to recognize the wonderful things in your life, and allow yourself to enjoy them and be thankful for them. They don’t have to be huge things. Just the little stuff. Once you stop to think about it, you may just realize how much you love the basics of your life:). My daily practice starts first thing in the morning when my alarm goes off. I take this moment to be hugely thankful for the fact that, after a good 18 years, my alarm does not go off at 4AM anymore! Because I start every day thankful for this delicious truth, I am never going to take this for granted. Nor will I take for granted how warm and soft my bed is (I love bed:), or how happy it makes me to wake up next to Dennis each and every morning. So before I even open my eyes, I am feeling grateful and so happy for the circumstances in which I am fortunate enough to wake up in every morning. This continues all morning, as I notice and appreciate how my life is literally filled with wonderful things. My favorite mug, to put my favorite tea in, my puppies that greet me when I go downstairs, so on and so forth. You just have to fill in the blanks with your own sources of joy. They are there, just pay attention to them.

I know this may sound silly to you, maybe even a bit flaky, but I promise you, if you make this a habit, your life will change for the better. If you look for the good things, if you appreciate the good things, you will attract good things.

Minted Salad with Spring Veggies and Lentils

ingredients

• 2 cups cooked lentils (Black Caviar or French Green are nice- not not use split lentils) about ¾ cup dry.
• 3 cups spring veggies- your choice of snap peas, english peas, snow peas, green beans, asparagus, radishes or chard
• 3 tablespoons red onion- chopped fine, or sub green onion
• 1–2 garlic cloves, finely minced- use a garlic press
• ¼ cup chopped mint leaves (2 ounces) or sub dill or italian parsley, but mint is nice. 😉
• 2 tablespoons olive oil
• 1 lemon, zest and juice
• 1 teaspoon sumac -optional but yummy!
• salt and pepper to taste

Optional Yogurt Sauce:

• 1 cup plain thick greek yogurt ( or sub vegan yogurt)
• 1 tablespoon lemon juice
• 2 tablespoons fresh chopped dill (or mint)
• 2 garlic cloves finely minced
• ½ teaspoon sumac (optional)
• 1/4 teaspoon salt, or to taste

instructions

Cook the lentils in salted water until tender, but not falling apart.  Lightly steam, grill or blanch the veggies. If adding radishes, you can keep those raw and crunchy- (or feel free to grill them). If using chard, finely chop and wilt in a pan with a little olive oil, shallot or garlic, and salt and pepper.

Place the lentils, veggies, onion, garlic and mint in a bowl. Toss with the olive oil, lemon zest and juice form ½ a lemon. Season generously with salt, pepper and optional sumac. Adjust lemon, adding more if you like. If it’s bland, it most likely needs salt.

Make the optional Yogurt Sauce to lather on the bottle of the plate or platter.

Mix all the ingredients together in a small bowl

Smear the yogurt sauce on a platter (or individual bowls or plates) then top with lentil salad. Dive in.