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Health Tip of the Day

The National Cancer Institute recommends at least 20 to 30 grams of fiber daily.

Fiber has been shown to prevent some forms of cancer.  Fiber promotes healthy regular bowel movements and moves food quickly through the digestive tract to minimize the time that potential carcinogens are in the intestines.

The easiest way to get fiber in your daily diet is to eat fruit and vegetables (not juicing-it eliminates the fiber), eat beans and whole grains (i.e. brown rice, barley, oatmeal (but not instant oatmeal), popcorn (but not movie theatre popcorn!) The rule of thumb concerning whole grains: the longer the cooking time the more fiber they contain.

If you love your fresh juices but want to hold onto the fiber, all you need to do is make them in a regular blender.  Cut up greens, fruit and veggies into small chunks and put them in blender with some water and ice cubes. Certain fruits like bananas or avocados will make your juice drink thicker.  Here’s a quick demo of how to make a kale and fruit smoothie.

Green vegetable/fruit smoothie


Health Tip of the Day

 Trans fatty acids found in margarine,

processed baked goods, fried foods and

saturated fats found in meat and full

fat dairy products have been shown to

make brain cells hard and rigid.  These fats also interfere with your brain’s ability to process information quickly.



Five Steps to Healthy Grilling

It’s summer time and who doesn’t love to cook out? Barbecue season is in full swing and it’s such a fun summer past time and way of getting together w/friends and family. Something about it feels very primal and connects us back to our ancestors and the way they had to cook doesn’t it? And it tastes delicious too but grilling food is not the healthiest way to cook because “unfortunately, grilling meats can lead to the production of carcinogenic (potentially cancer-causing) chemicals called heterocyclic amines (HAs).” (Dr. A. Weil)

Dr. Weil has given us these 5 simple tips for healthy grilling.

To reduce HAs, try the following:

1.Limit the quantity of meat you grill, and make grilled vegetables the main course.

2.Pre-cook your foods in the oven or on the stovetop and finish them off outdoors – less grill time means fewer carcinogens.

3.If you do grill meat, cook it thoroughly but avoid charring or blackening it (don’t eat any blackened parts).

4.Marinate your meats. Marinade may help reduce HA formation, especially if it’s made with spices such as ginger, rosemary and turmeric.

5.Avoid charcoal lighter fluid or self-starting packages of briquettes in a charcoal grill – they will leave residues of toxic chemicals in your food. A healthy alternative is an inexpensive chimney lighter that uses a small amount of newspaper to ignite a mass of charcoal in a large metal cylinder. Gas grills are good alternatives to those that use charcoal.


Foods That Heal

Thanks so much for downloading my free gift to you, “Foods That Heal“.   If you are not yet receiving my newsletter and are new to the site, please opt-in today to receive my monthly newsletter to receive your copy.   You can do so on my Welcome Page here on the site.

This report consists of a list of ordinary whole foods and their specific healing qualities. I would love to hear from you on how you are using the suggested foods within.  Please post your questions and how you are using these foods in recipes for you and your family.

I would love to get your feedback, so post here and I will check back often!


A Healthier Pasta-fagioli

beans and rice pastafagioliBeing a nice-s’Italian girl but wanting a healthier option than the traditional pasta dishes, I’ve created this whole grain version of pastafagioli.  In place of pasta, substitute in heart healthy barley or triticale. It is also a grain so low on the glycemic index that even diabetics can eat it w/o causing an insulin rush. Kidney beans are a good food for strengthening the kidneys and bladder.  This is a great warming dish for winter and it’s quick and easy to make.


 1 can organic tomato paste

 1 can organic beans (kidney, pinto)

 1 onion

1 red pepper

 2 garlic cloves (optional)

 carrots (optional)

 olive oil

 sprinkle of salt, pepper, oregano, thyme, parsley, basil (any or all of these)

1 cup whole grain barley or triticale

1 stick kombu seaweed for nutrients and for digestibility of beans

 Cooking Instructions

Saute’ in oil-cut up onions, carrots, peppers. Add can tomato paste and 1 cup water. Rinse beans from can and then add them in.  Add 2-3 cans of water. Bring to a boil, then simmer w/cover slightly open for 30-40 minutes.

 No need to cook whole grain separately, just rinse it good and add 1 cup to bean mixture, let simmer for 30 minutes more til grain is cooked.

 You’re done! Serve it w/bread and side of sautéed greens or salad.

If you use fresh beans, soak beans overnite in water.  Drain and rinse them again before cooking.


How to Lose Weight-does Acai really work?

why diets don't workNow you’ve done the detox and are feeling cleared out and slightly slimmer but couldn’t possibly think of maintaining that restrictive diet forever.  Afterall we are only human and being a purist can be too extreme for most of us living in this fast pace world and let’s face it, we love our extreme foods! I want my chocolate cake and eat it too! That being said, the goal is to fill the majority of your diet w/balanced whole foods; i.e. fruit, vegetables, beans, whole grains, fish, lean animal proteins, limited healthy fats, lots of water and to minimize the extreme foods (i.e. the chocolate cake and wine). 

So how do you lose weight and keep it off?  There has been alot of information out there about acai and it’s weight loss benefits.  Many people have reported to me how it is working well for them.  Personally I’m not a big proponent of supplementation.  Our bodies are amazing machines-they know perfectly well how to digest and assimilate all the nutrients and eliminate what’s not necessary in whole foods.  Call me old school but I just don’t believe the body knows what to do w/singled out nutrients but knows perfectly well what to do with an apple. I’d prefer to get my nutrients from real whole foods because I know what’s in them. 

All the information I can find to read about acai (besides weight loss testimonials and sales pitches) are that it helps with elimination.  Elimination is a KEY factor in weight loss!  Do you know what a great poop looks like? 

One of the best ways to get yourself a great poop is to eat more greens (a great source of both fiber and magnesium).  Daily intake of fruit will also keep things moving.

 What A Great Poop Looks Like

  • You shouldn’t have to strain to have a bowel movement.  You should essentially sit down on the toilet and the poop will slide right out.
  • bowel movements should be painless
  • You will have a feeling of complete evacuation, and the urge “to go” will disappear for the moment.
  • The poop itself will be light brownish in color.  There can be some variation in color depending on what you have been eating (haven’t we all had those red poops after eating beets?)   
  • You are looking for a “golden banana” (of course it doesn’t need to be golden).  But the poop should be banana shaped with a point at the end.  Depending on how many times each day you “eliminate” you will want the poop to be about the size of a large banana too.
  • It is ok if the poop is more of a “cow pile” shape than a banana.  However, a hard little turds stuck together will indicate constipation. 
  • You should poop at least once each day, and up to three times is totally normal (even preferred).

It should take under 24 hours for food to pass from your mouth and out the other end.  You can check your elimination time by eating an identifiable food (like beets or kernels of corn) and checking to see how long it takes to show up after it has been eaten. 

Getting To The Perfect Poop

  • Add fiber to your diet. Flaxseed is a great source of fiber.  You will find lots of fiber in most vegetables, whole grains and beans.
  • Drink more water.  Once you have enough “bulk” in your system for a good poop, you need to keep it moving through your body efficiently with lots of water.  The rule of thumb with water is to drink half of your body weight in ounces each day (so if you weight 150 pounds, drink 75 ounce each day). 

Most of us are walking around in a state of slight dehydration and constipation. Drinking 1/2 your body weight in oz of water daily, eating a daily portion of greens and  ground flax seed are whole foods that do the trick and are much less costly than acai supplements.


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