The Healing of Eating Colorful Foods

Posted on February 09

Eating a rainbow of colorful foods allows our bodies to absorb nutrients from a variety of foods. Whole foods such as fruits, vegetables, herbs, legumes, and nuts are composed of thousands of different phytonutrients that serve an array of functions in the human body. As we strive for balance in food colors and recognize when certain colors may be imbalanced regarding food intake, we can boost our overall health and well-being!

Red—Immune system: Red-colored foods tend to be high in vitamin C, which supports adrenal health and immunity. Red-colored foods, such as tomatoes, strawberries, and red beets, have also been shown to be anti-inflammatory.

Orange—Reproductive health: Eating orange-colored foods abundant in carotenoids like beta-carotene and beta-cryptoxanthin may help lower the risk of reproductive issues like endometriosis or even delay ovarian decline. Carotenoids are also found within the ovaries and the sperm to support fertility.

Yellow—Digestion: Eating too many of the processed yellow foods, like breads, baked goods, and processed cereals from, can extinguish our digestive fire and increase our risk for metabolic syndrome and even type 2 diabetes. On the other hand, eating acidic, warming, yellow foods, like lemons, ginger, and grapefruit, can help us burn brightly and rev our metabolism.

Green—Cardiovascular health: Green foods like leafy greens are rich in nutrients such as folate, vitamin K, and naturally-occurring nitrates that make them healing and expansive for the heart and blood vessels.

Blue-Green—Thyroid health: Blue-green foods like algae, sea plants, and even spirulina contain minerals such as iodine and selenium, which nourish and support the function of the thyroid gland.

Blue-Purple—Cognition and mood: Blue-purple foods like berries and grapes have been shown to help with better brain function like learning and memory, as well as improving mood and calmness.


NEW: Gluten Free-Grain Free-Low Carb Piza ;)

Posted on February 04


Posted on February 02
Beyond simply tasting delicious, a dose of dark chocolate adds a variety of health perks that are sure to have your body (and taste buds) thanking you! The good-for-you properties actually come from the minerals and antioxidants found in the cocoa, hence why the darker the chocolate (think 70% or higher), the better for your health.

With Valentine’s right around the corner, today’s the perfect time to clarify the confusion mixed in with cupid's favorite treat!
Beyond a Sweet Treat: 7 Perks of Dark Chocolate

  1. Enhances Brain Function. Yup, it’s true - a small dose of dark chocolate may help you think better. Dark chocolate is naturally rich in the stimulants caffeine and theobromine, two compounds that can add a short term boost to overall brain function. Theobromine has been found to improve focus, concentration, and visual processing of information. Dark chocolate may also improve blood flow to the brain.
  2. Rich in Antioxidants including Polyphenols, Flavanols, and Catechins. The darker the chocolate, the more antioxidant power, which means the more perks for your health!
  3. Decreases Cancer Risk. The antioxidants found in dark chocolate have been found to neutralize free radicals that increase the risk of cancer. Therefore, enjoying a dose of dark chocolate can help decrease cancer risk.
  4. Improved Heart Health. Researchers have linked the flavonols in cocoa to decreasing cholesterol levels, blood pressure, and arterial plaque.
  5. Lowers Blood Pressure. The flavanols in chocolate have been found to support the production of nitric oxide, which in turn helps relax blood vessels and improve blood flow.
  6. Mood-Boosting. This one comes as no surprise, but there is scientific evidence that supports the fact that dark chocolate really does make people happier. Not only does it add a sweet treat, but it will help boost endorphins, lifting your mood.
  7. Bonus Nutrients. While dark chocolate doesn't provide a significant amount of essential nutrients, it is rich in iron, fiber, copper, magnesium, zinc, and phosphorus.
A Few More Truths About Chocolate

  • At 150 - 170 calories per ounce, dark chocolate is high in calories and can contribute to weight gain if eaten in excess. However, chocolate can induce satiety (the state of feeling satisfied), so a small amount can hold one over!
  • For maximum health benefits, choose 70% dark chocolate or higher. A higher percentage of cocoa solids means less added sugar, but also a more bitter flavor.
  • The higher the percentage of the dark chocolate also means the higher the caffeine content. However, in comparison to coffee, the caffeine content of chocolate is minimal.
  • You will not reap the same health benefits from milk or white chocolate as you do from dark chocolate.
  • Buying organic chocolate means the chocolate is free of pesticides, synthetic fertilizers, and GMOs.
  • Chocolate labeled as “Fair-Trade” means it has been manufactured at a fair wage and with the exclusion of child labor.
Featured Recipe
Almond Butter Banana Energy Rolls with Cacao Nibs

Ingredient Spotlight: Cacao nibs are antioxidant-rich unprocessed cacao beans that have been shelled, dried, fermented, and ground up. They lend a nutty, super-chocolate-y crunch to these delicious rolls. Look for them in health-food groceries and in many supermarkets.

  • 2 Low-Carb Tortillas, Flour, Soft Taco Size
  • 4 tablespoons almond butter or peanut butter
  • 2 tablespoons cacao nibs
  • 2 tablespoons shredded coconut, lightly toasted
  • 1 small banana
  • 2 tablespoons honey (you can skip the honey to save sugar calories)

Lay tortillas on a clean work surface. Spread evenly with almond butter. Sprinkle with cocoa nibs and coconut. Thinly slice bananas crosswise, and layer on tortillas. Roll up. Cut into pinwheels, if desired.



Posted on January 26
35 grams of plant protein
0 grams of sugar
no artificial sweeteners
owyn-high protein-no sugar RTD

Wild vs Farmed Raised Fish

Posted on January 21
Adults with high a marker for Type 1 diabetes and low omega-3 levels have a more than fourfold higher risk of autoimmune diabetes.
Individuals who ate one or more servings of fatty fish per week have a 49% reduced risk of diabetes.
Only fatty, cold-water fish contain significant amounts of omega-3 fats. Examples include wild-caught Alaskan salmon, sardines, anchovies, mackerel and herring. Farmed salmon is among the most toxic foods available and is best avoided.
Farmed salmon also has the nutritional drawbacks of containing only half the omega-3 of wild salmon and four to eight times less vitamin D, while having more than 5.5 times the amount of harmful omega-6.
Processed vegetable oils are primary source of omega-6 linoleic acid (LA), but animal foods such as farmed salmon also contain high amounts of it, thanks to the fact that the animals are fed LA-rich grains. Excessive amounts of LA play a role in most chronic diseases, especially heart disease.

There are so many healthy options out today, I enjoy sharing new finds from my clients....

Posted on January 19

Exercise, eating well and connection......

Posted on January 14

Well I’m here to say, forget all those New Year’s intentions! That’s right, just chuck ‘em.

Posted on January 06

Instead of a list of “resolutions,” here is a 5-step plan you can apply to what you really want to accomplish in 2021:  

  1. Choose an Action, Not a Goal

Don’t set a goal to “lose weight.” Instead, create a list of actions you can take, like “Only one dessert item per week” or “Take a short walk every day.”  Or from a business building perspective - instead of setting a goal to make more money, ask yourself “what actions need to be taken to ensure that I double my profits in the upcoming year?”.  

  1. Create a Habit Loop

We know that whatever becomes a habit, sticks. (Just try breaking an old one and you’ll see what I mean!) Habits are formed by setting up “cues'' that trigger the habit, and “rewards” which anchor it. The cue can be anything from a certain time of day to an action (like opening the refrigerator). The reward Is something you enjoy that doesn’t negate the original habit (for instance, don’t reward your daily walk with a donut!)  

  1. Look Out for Obstacles

Any substantial action plan will run into challenges. Anticipating those possible difficulties in advance can be the difference between success and failure. For example, knowing that certain restaurants are more difficult on your diet than other ones and planning accordingly.

  1. Adopt a Progress Not Perfection Attitude

Getting off track is easy and doesn’t mean you’ve failed. The important thing is that you don’t use a setback as an excuse to give up entirely. (As in, “I ate 1 cookie, so I might as well finish the box.”) Take it in stride, be gentle with yourself, and get back up on the horse.

  1. One Thing at a Time

It’s tempting at the beginning of the year to want to tackle all of the things you want to change and accomplish. But studies have shown that it’s better to focus on one goal at a time. The best plan is to start with what is called a “keystone habit” – that is, a central habit that can help you create a number of other routines once it’s in place.


7 Reasons to Go Dry in January

Posted on December 30
Did you have a little too much fun in December? Or maybe fell into some unhealthy drinking habits during 2020?

Do you want to kick start the year to create a healthier version of yourself?

There's a new movement happening worldwide, and it is one inspiring people to stay dry and alcohol-free in January.

This month I'm sharing some tips and resources for you to join the movement! Join in on the new wave revolution of going Dry in January.

7 Reasons to Go Dry in January

The most comprehensive study has shown that six months after completing Dry January, 65% of people positively changed their habits by drinking less or cutting alcohol out totally.

Here are a few of the noted benefits of participating in a Dry January Challenge!

  1. Feel Better– The effects of alcohol span throughout the entire body, including the brain, heart, and liver. A few benefits include less bloating, healthier-looking skin, better hydration, less inflammation, and most importantly, no hangovers!
  2. Improved Energy - Alcohol disrupts the sleep cycle, interferes with the quality of deep sleep, and makes it harder to stay asleep. Lack of sleep leaves you feeling sluggish and drained and can make it harder to lose unwanted weight.
  3. Mental Clarity– The consequences of alcohol on the brain are no joke. You may start to notice more restful sleep, stress relief, improved mood, and a clear mind.
  4. Decrease in Anxiety - People often turn to alcohol to relax and unwind. However, the truth is, regular alcohol consumption can cause you to feel more anxious. Drinking regularly can interfere with your body's ability to manage stress, interfering with your natural stress response. Many people report that decreasing alcohol intake results in a decrease in anxiety!
  5. Save money– The cost of alcohol can add up over time. You might notice a happier bank account during the challenge. Check out this online tool by that calculates your "liquidity" to determine your actual savings.
  6. Weight Loss– Alcohol contributes extra empty calories. One of the benefits of giving up booze is a drop in body fat.
  7. Develop Healthier Habits– Use this time to cultivate new habits and identify healthier ways to manage stress and emotions.
Isn't Alcohol Good for Us?

Alcohol may not be as good for you as we have once believed.

Many of the studies that link alcohol to certain health benefits have been exaggerated by the media. Some of the research touting alcohol's benefits was paid for by alcohol companies.

We're not saying that alcohol is a bad thing. Moderate alcohol consumption is associated with boosting our "good" HDL cholesterol and reducing our overall heart disease risk.

However, the adverse side effects of alcohol can outweigh the health benefits, including:
  • increased risk of breast cancer
  • impotence in men (due to the impact of alcohol on testosterone)
  • bone loss
  • muscle wasting
  • esophageal, throat, and liver cancer
  • alcohol abuse or addiction

As with most things, moderation is key.

If you are of legal drinking age and consuming alcohol, follow the guidelines below for moderate intake, which includes:
  • No more than 1 - 2 drinks per day for men
  • One drink per women
  • One drink equals 12 oz of regular beer, 5 oz wine, or 1.5 oz of 80-proof liquor.
Featured Recipe
Citrus Zest Bucha

  • crushed ice for serving
  • One lime sliced
  • One orange sliced
  • 1/2 grapefruit sliced
  • 2 ounces freshly squeezed orange juice
  • 2 ounces freshly squeezed lime juice
  • 6 ounces grapefruit or citrus kombucha

Fill the glasses with crushed iced and a mix of sliced citrus! In each glass, stir together the juices and kombucha. Garnish with lime and orange slices.


"I'm Not Telling You It Is Going To Be Easy, I'm Telling You It's Going To Be Worth It."

LOVE this....

Posted on December 28

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