5 Ways to Maintain Your Weight on Spring Break and Still Have Fun

March is National Nutrition Month, which means it’s the perfect time to focus on your health and wellness. But, March is also the month when millions of Americans take time off work and school to enjoy spring break. Is it possible to reconcile the two?

Enjoying a Healthy, Guilt-Free Spring Break

The week long vacation season takes many forms. Some will enjoy a relaxing spa excursion in the mountains. Others will go on a wine tour through Napa Valley. Still others will prefer to party on the beach.

No matter how you choose to spend your spring break, there’s a good chance that, leading up to it, you’ll try a health and fitness routine to get beach-ready. Preparation is great, but you also want to think about what’ll happen when you arrive at your destination. You don’t want all the hard work you put in to go to waste!

Here are the best ways to enjoy spring break while maintaining good health and nutrition.

1. All Things in Moderation

Have you ever tried sprinting without warming up first? Not a good idea. You spent months getting ready for spring break, so don’t spoil your fun by going zero to 60 on day one. However you enjoy the week, do it in moderation.

2. ‘ A Shake a Day’ Is Your Mantra

Most vacations involve delicious food, and that’s OK. As long as you have a strong nutritional foundation, leave the food guilt at home.

Whether you commit to one healthy meal per day or decide to cut out certain foods, sticking to one doable healthy routine throughout spring break will help keep you on track.

One of the easiest ways to maintain a balanced diet is by keeping a shake a day as part of your routine. Drinking a shake for breakfast, lunch, or dinner ensures your body is getting some solid nutrition each day.

Is there more you could do? Sure. But, at least that shake a day is creating a baseline and may even help you make healthier choices for the rest of the day.

3. Give Yourself a Gut Check

Speaking of good food, there’s a chance those tasty treats may surprise your stomach like an M. Night Shyamalan plot twist.

Don’t shock your gut during a week when digestive issues could really grind the party to a halt. Instead, fight the battle on two fronts: 1) probiotics to support long-term gut health and 2) digestive enzymes to help break down food and absorb nutrients immediately.†

Foods like yogurt, fermented foods, and kombucha are high in probiotics, but if you don’t want to carry a container of yogurt with you on vacation, taking a probiotic supplement will do the trick.  Plus, you don’t have to refrigerate it, so you can keep it with you throughout the day and you won‘t need to run back to the hotel. Digestive enzymes are also beneficial for gut health and comfort.

4. Antioxidants Are Your Friend

Antioxidants are good for you — several scientific studies have shown this time and time again. What makes them even better during spring break? It all goes back to maintaining a nutritional foundation while enjoying your vacation.

Products rich in botanicals and antioxidants are key to feeling great, especially when the body is under stress from hot weather, new foods, and unfamiliar environments. Ingredients like turmeric (Curcuma longa) root extract are part of a long list of botanicals that can benefit your body while on vacation.

Berries and dark leafy greens are also fantastic antioxidant-rich foods and the perfect snacks to meet your botanical quota.

5. Don’t Sweat the Small Stuff

Most importantly, this is your vacation. You worked hard to get here, you put time in at the gym, and you followed your plan. Don’t beat yourself up over “one too many” treats or a delicious meal.

It all circles back to point number one: All things in moderation. Get your body the right nutrients, and enjoy your spring break!


My First Attempt at Making a Smoothie Bowl

I normally drink smoothies; however, I wanted to try something different…make a smoothie bowl.  Do you drink smoothies or make smoothie bowls?  If you make smoothies, you know they are delicious.  And they are quick to make for breakfast or a mid-day snack, not to mention they provide energy!

Here is a simple recipe I want to share with you.


smoothie blender use


Berry Smoothie Recipe


1/4 cup or less Almond Milk
1 Banana – peeled
1/2 cup Strawberries
1/4 Blueberries
1 small slice of lemon
1/2 cup Kale
1/2 c Yogurt
1/4 tsp Maca powder


Put all ingredients into a blender and blend.
Note: I added a little too much almond milk…lots of bubbles. The thicker the smoothie the better.
Top with hulled hemp seeds, cacao nibs, and sliced banana. Add nuts, chia seeds, fruit, and whatever else you like.


smoothie bowl



11 Ways to Boost Your Immune System for Optimal Health

Do you feel sluggish?  Do you feel pain? Maybe your lymphatic system is blocked.

This next blog post is a continuation of my last post…I will elaborate more on Dr. John Douillard’s teachings. Dr. Douillard is author of the Three-Season Diet.


Three Season Diet


The lymphatic or lymph system is a complex network of fluid-filled tubes that carries away toxins filtered through lymph nodes, which trap and neutralize harmful substances. Yet for the lymphatic system to move and deactivate toxins, our muscles have to be pumping.

The lymphatic system is a system made up of glands, lymph nodes, spleen, thymus gland, and tonsils.  It bathes our body’s cells and carries the body’s cellular sewage away from the tissues to the blood, where it can be filtered by two of the body’s main detoxification organs: the liver and kidneys.  This sewage is made up of chemical processes such as over-the-counter and prescriptions drugs, cigarettes, airborne pollutants, food additives, pesticides, and other toxins.

If you are feeling pain from injuries, excess weight, or pain disorders such as arthritis bursitis, headaches, and other pain, a sluggish lymphatic system may be playing a role.

In the case of chronic pain, post-surgery, or pregnancy—where little movement is present—blockage of the lymphatic system can compromise immunity and lead to further health problems due to an overwhelming buildup of toxins.

Here are 11 ways you can get your lymph flowing smoothly.

1. Take deep breathes.  Your lymph system relies on the pumping action of deep breathing to help it transport toxins into the blood before they are detoxified by your liver. So take a deep breathe of oxygen through your nose and breathe out the toxins from your mouth.

2. Movement.  Exercise ensures the lymph system flows properly.

3. Drink plenty of water.  Lymph fluid cannot flow properly without adequate water. Add some fresh lemon juice to help ensure the water is readily absorbed by your cells.

4. Eliminate soda, sports drinks, and so-called fruit “juices.”

5. Eat more raw fruit on an empty stomach.  The enzymes and acids in fruit are powerful lymph cleansers.  Eat them on an empty stomach for best digestion and maximum lymph-cleansing benefits.  Most fruits digest within a half hour or so. Note: If you have acid reflux or digestive issues, eat fruit with other foods.

6. Eat plenty of green vegetables.  Eating plenty of greens to get adequate chlorophyll helps purify your blood and lymph.

7. Eat raw, unsalted nuts and seeds.  Eating more nuts and seeds to power up your lymph with adequate fatty acids.  Choose from walnuts, almonds, hazelnuts, macadamias, Brazil nuts, flaxseeds, sunflower seeds, and pumpkin seeds.

8. Add herbal teas to give your lymph a boost.  Drink herbal teas with astragalus, echinacea, goldenseal, pokeroot, or wild indigo root tea.  Note: consult an herbalist or a naturopath before drinking these teas with medication.

9. Dry skin brush before showering.  Use a natural bristle brush.  Brush your dry skin in circular motions, upward from the feet to the torso and from the fingers to the chest. Work in the same direction as your lymph flows – toward the heart.

10. Alternative hot and cold shower for several minutes. The heat dilates the blood vessels and the cold causes them to contract.

11. Get a massage.  Studies show that a massage can push up to 78 percent of stagnant lymph back into circulation.  Massage frees trapped toxins.

Other suggestions: maintain a healthy diet by eating whole clean foods and add meditation into your routine.


To your health and happiness,




Who do you know who is still eating the SAD diet?

A little about my story…


My family – my mother’s side has a history of heart disease, hypertension, diabetes, and digestive issues.  My father had hemochromatosis and he passed away from a brain aneursym.  All of my mom’s brothers, sister, and grandmother had open heart surgery.

I took after both sides of my parents as I first had digestive problems i.e. gastritis when I was in my twenties that later developed into acid reflux and I took several proton-pump inhibitors. I can’t even name them all. When I was prescribed Nexium, that is when I knew I had to do something!

When I attended a women’s networking meeting, I meet a women who was studying holistic nutrition at the Institute for Integrative Nutrition (IIN).  I asked her what the difference was between the class she was taking and a “regular” nutrition class?  She mentioned that the program takes a holistic approach to nutrition.  When I got home, I researched IIN’s Health Coach Training Program and I knew right away that I wanted to register for their program.  I learned from some of the top physicians, Dr Mark Hyman, Dr. Neal Barnard, Dr. Andrew Weil to name a few – in the country and I learned from my mentors David Wolfe, Deepak Chopra, Geenan Roth, and others.


While I was in the program I learned over 100 dietary theories. So, this is what I did to reduce my acid reflux.

First, I did an elimination diet meaning I stopped eating meat and dairy products and eliminated all the “white stuff”  i.e. pasta, rice, and potatoes.  I drank smoothies each morning, switched from wheat bread to Elzekiel bread, switched from peanut butter to almond butter, completely eliminated every thing with high fructose corn syrup/GMOs….to put it simply, I ate a pretty clean diet.  Once my reflux subsided I gradually added foods back in.  My motto is to eat a 80/20 diet meaning eating 80% clean and 20% foods you may crave such as that bagel, french fries or coffee…as a treat!


My book, Healthy Living Made Easy shows you the steps to take towards feeling better i.e. having more energy, getting over your sugar cravings, etc.


If you or anyone you know is eating the SAD (Standard American Diet), please check out  my book on Amazon.


Remember this:  It is not a diet, it is a lifestyle.  And it is about prevention!!!


To your health and happiness.


PS Please share!






How Eliminating Junk Food Boosts Your Body

What if I told you that the food you’re eating could be taking years off of your life? Those potato chips and pop tarts in your pantry and the soda in your fridge are just a couple of examples of the junk food that has consumed our diets nowadays. Junk food really isn’t food. In fact, it’s filled with unnatural sugars and processed to the max. What if I told you that clean eating doesn’t have to be boring? Making the transition from a junk food filled diet to a clean eating lifestyle is big, but not impossible! With a little dedication and a push in the right direction, you, too, can be on your way to a healthier you, short-term and long-term!

Eating junk food such as boxed mac-n-cheese, freezer meals, and to-go pizza, is detrimental to your overall health, especially your metabolism. By eliminating junk food and consuming whole and real foods, you are supplying your body with the glucose needed to turn your food into energy!

By eliminating junk food, you are lowering your risk of developing high cholesterol, high blood pressure, heart attacks, and diabetes. Consuming junk food causes your arteries to narrow leading to high blood pressure and heart problems in the future! That soda and side of fries are not worth it!

Clean eating eliminates bloat! That’s right! That midday bloat that makes you feel like you ate way more than you should have is caused by high-fat foods. Inflammation of the gut is a problem many people face today due to the accessibility of junk food at fast-food chains and the time constraints placed on our day-to-day schedules. After eating unhealthy and high-fat foods, the bacteria in your gut multiplies, creating a disconnect between the gut-to-brain link that signals when you should stop eating. That’s why its so easy to finish a super size fry and soda. By eating clean, your body is getting the right amount of nutrients in the appropriate portions that will add years to your life, not take years away!

Studies have shown that clean eating is a major contributor to living longer. Unprocessed foods are brain foods. Put the chips down and enjoy some cucumber sticks with homemade hummus! Perhaps you’d enjoy a fruit salad for breakfast instead of a bagel! After all, the benefits of clean eating outweigh the convenience of having junk food at your fingertips! With just a little prepping, your clean eating foods can be just as easily accessible. Get healthier and eliminate the toxins you are putting into your body. Say goodbye to junk food and hello to renewed skin, more energy, and a longer life! You deserve it!




How to Eat Clean While Out and About



With summer around the corner, vacations, long weekends, and celebrations, you will most likely be faced with the decision of what to eat out and about. Oftentimes, convenience and budget play the biggest roles in selecting where you will eat.
Clean eating doesn’t have to be difficult. It doesn’t require you to bring lunch every day or on vacations. It just requires persistence and a lot of dedication. Read on to find out how to eat clean while out and about!


If you’re visiting from out of town, ask the locals in the area about family-owned restaurants. Fast-food chains are less likely to have organic and healthy food options when it comes to eating on the go. Family-owned restaurants are more likely to not only offer organic items, but also items that are vegetarian, less processed and overall healthier.
Many U-Pick Farms offer “Farm-to-Table” dining right at the farm! Search Google to see if there is a farm in your area! Choose restaurants that offer locally grown produce and “in house” made food, rather than many chain restaurants that receive their food frozen and already assembled.



Eliminate all fast-food chains. Healthy doesn’t have to break the bank, but quick fix burgers and pre-made tacos will surely affect your health in negative ways. Look for menu items advertising wild fish catches, sheep dairy, or vegetable entrees.

Many health food stores offer dine-in options or take-out foods such as falafel, couscous, wild Alaskan salmon, hummus and pita bread, quinoa salads, and other organic and vegetarian options. Searching the phone book or online map can direct you to the nearest health food store in your area.
Ask to substitute sides such as white rice with brown rice or steamed vegetables. Many times, restaurants will omit meat from burritos and tacos and replace the meat with vegetable options. Asking the hostess prior to seating is ideal when you are unsure about substitutions.


Last but not least, if you end up eating at a less than ideal clean eating restaurant, hit the salad section of the menu.  All-you-can-eat restaurants will also offer salad bars where you can eat endless amounts of fruits and vegetables!  As tempting as it might be, skip the dessert section when eating out.  It’s easy to get distracted by chocolate lava cakes and giant cookies when eating out.  Just  remain dedicated to your clean-eating habits and remember that the benefits of clean eating outweigh any desires to eat unhealthy! Head out on your family vacation without worry! Clean eating on the go isn’t as hard as it seems!




Why a Sugar Detox is Beneficial


With the start of Spring and bikini season being around the corner, everyone is on the lookout for a fresh start. And what is better than a sugar detox to start it in the best way. It is highly recommended to take some time out for you to help you avoid any resentful and irritable feelings which ultimately lead to comfort food. So, think about yourself first and take out some time to look good and feel good to impact the people around you in a positive way. That’s why we have brought you some of the great benefits of the sugar detox to help you go ahead with it.

1.     Weight Loss

If you are planning to lose some weight then sugar detox is the best way to start with. It will provide you with the perfect kick start towards your weight loss goals and help you achieve them at a faster rate. So, start off with a sugar detox to get better outcomes with better energy.

2.     Elevated Energy

Another great benefit of the sugar detox is that your energy levels get elevated. This benefits helps you to work out twice as hard and longer for better results. Also, you become active and ready to move which helps in the overall weight loss goals as well as your health.

3.     Healthy Eating

Eating healthy food can help you in various ways and it is one of the greatest perks of a sugar detox. It can help you reduce weight and maintain a nice healthy lifestyle and eventually raise your energy level. So, include foods and vegetables in your diet and avoid eating junk food to the. This way, you will keep yourself safe from many diseases and make your immune system stronger as well.

4.     Avoid the Intake of Processed Foods

Minimizing the consumption of processed food is an essential step in sugar detox. Processed foods are linked to many health issues like heart diseases, obesity and diabetes. So, by avoiding these foods you indirectly avoid all these diseases which benefits you and your health in all the positive ways.

5.     Beneficial for whole Body Detox

Sugar detox triggers fat meltdown because the body is not receiving any sugar. So, a sugar detox is imperative to promote overall health of the body and liver detox is highly recommended for that matter.

6.     Avoid Cravings

Sugar is scientifically proven to be addictive in nature. By going on with a sugar detox, you will prepare yourself to avoid these unnecessary cravings in return you will be able to avoid weight gain as well as related diseases.

7.     Save Money

Avoiding sugar is a great way to save some money as well. For instance, if you go out to eat you can totally save your money for the dessert. Also, the ice cream and chocolate cravings that cost you a pretty penny can totally be avoided ad hence the money gets to be saved.

8.     Feel Satiated

Eating processed and sugary food makes you feel stuffed for some time. But as soon as a little time passes, you begin to feel hungry and craving for the processed food again. Starting on a sugar detox will help you to feel satiated for longer and hence aid you to avoid eating further which will be beneficial in more than one ways.

So, go ahead with a sugar detox to get the maximum out of all these benefits and enjoy a better health along with a renewed energy boost to enjoy the upcoming winters.


Recap of the Healthy Living Festival in Photos

Here is a recap of the Annual Healthy Living Festival that takes place at the Del Mar Fairgrounds in San Diego County.  I am a little late, the event was a couple weeks ago, but I finally finished downloading all of my photos.  There were lots of vendors with great products, cooking demos, speakers, and yoga and qigong classes.  I even learned qigong.  Arctic Zero was one of the vendors.  I don’t have a photo of their booth: however, their products are awesome.  Their booth was always busy since they were giving away free samples of gluten-free, soy-free, and dairy-free, and low glycemic frozen desserts!

Enjoy browsing through the photos.






Products by Chosen Foods

Chia Seeds, Avocado Oil, Coconut Oil, and even an avocado oil mayo!

Chosen Foods



Delightfully Free Cookbooks – The author, Tracy Hill has two editions.  They both have recipes that are gluten-free, dairy-free,

sugar-free, soy-free, corn, yeast, peanuts, and artificial sweeteners.







Farm Fresh Produce


Brian Clement of Hippocrate’s Health Institute’s Books



SupplementsExposed by Brian Clement


Millie’s Vegan Gelato


Krave Gluten-Free Jerky



One of the speakers

chakra system


Healthy Cooking Demo by Cooking 4 Life

Cooking 4 Life showed how to prepare a tasty vegetarian lasagna in 5 minutes and cook it in 20 minutes plus a 5-veggie salad with citrus dressing. She showed you how to get in and out of the kitchen in 2/3 less time with 2 to 3 times the nutrition.  No more overcooking the nutrients out of your food!



Entertainment on Sunday afternoon by Nouveau Cabaret Belly Dancers



Del Mar Fairgrounds



It was a fantastic event and I am looking forward to next year’s!

Stir Fry Veggies



1 tbsp coconut oil

1small yellow onion, sliced into strips

4 heads baby bok choy, chopped

1/2 head red cabbage, sliced

6 fresh shiitake mushrooms, sliced

Bragg’s Liquid Aminos Alternative Soy Sauce

Sesame seeds – optional


Heat oil in a frying pan. Add onion, turn heat down and cook 5 minutes, stirring occasionally. Add mushrooms, bok choy, and cabbage. Cover and cook 3 minutes. Add soy sauce. Serve while hot!

Avocado Salad


1 bunch of spinach

1 avocado

1/4 red onion chopped

2 tbsp olive oil

1 drop lemon essential oil

salt to taste

1/2 tsp cayenne pepper (optional)

1/2 cranberries or your choice of fruit


Chop spinach into small pieces.

Place into a mixing bowl and toss

with the olive, lemon juice, avocado and salt. Add in the onion and cayenne.

Note:  Use 100% Pure Essential Oils which can be used for cooking and use with a carrier oil such as avocado oil, sweet almond oil, coconut oil, grapeseed oil, or olive oil.