Lemon Vinaigrette

Posted on March 31 by
in Blog


1/4 cup olive oil
1 1/2 Tablespoons honey
2 Tablespoons lemon juice
2 teaspoons freshly grated lemon zest
1 teaspoon Dijon mustard
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper


Add ingredients to mason jar. Tightly secure lid on the mason jar and shake until well combined.

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2020 Dirty Dozen and Clean 15

Posted on March 25 by
in Blog

Pesticides do have detrimental affects on GI health, immune system, kidney function, reproduction, neurological health and cancer.


No Gym, No Problem.....

Posted on March 20 by
in Blog

My gym officially closed yesterday and it no doubt brings to me some added stress. In reflection, I too must come up with ways to keep my fitness, food and stress levels under control.

First, I do worry about over eating due to boredom, so I am not buying any foods that might be a trigger for me to over eat. With that said, I could still over eat calories from nuts, bars, etc... so keeping busy helps.... which leads to ... more exercise.

Second, due to not having my real gym open, I need to focus on alternatives for calorie burning and to keep myself busy (especially after dinner). Here are some fun ideas to increase your caloric output....

-Keep hydrated for optimal metabolism, so drink water before and after exercise.
-Drink some caffeine before a work out (in the am).
-Listen to your favorite music.
-Move your arms more to increase heart rate.
-Add weights or bands to your routine.
-Increase your incline if you have a treadmill or elliptical.
-Use your own body weight for at home exercises, see below.

Third, is stress management, which I feel is more likely to happen when I keep up my routine of sleep, exercise and eating well.


Recipe for Homemade Hand Sanitizer

Posted on March 17 by
in Blog

The World Health Organization says hand-washing with soap and hot water is the best way to clean your hands. Still, when that's not an option, alcohol-based hand sanitizer and wipes are the next best thing.

Hand sanitizers should be made with at least 70% alcohol; 99% isopropyl alcohol is the highest recommendation.


  • 1 cup 99% isopropyl alcohol
  • 1 Tablespoon hydrogen peroxide
  • 1 teaspoon glycerin. Glycerin is a moisturizer found in the cosmetic section of drug stores, supermarkets, and health food stores.
  • Water


Step 1: Mix first three ingredients in a 2 cup measuring glass
Step 2: Add enough water to bring the total liquid to 1 1/3 cups. Mix thoroughly.
Step 3: Pour the sanitizer into small bottles. The mixture will not be as thick as commercial hand sanitizers.

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