Happy New Year 2020! And a new decade…

Happy New Year and welcome to a new decade!

I like to a start off each day with drinking warm lemon water, meditating, doing yoga, and doing a mindset shift. And journaling.

Here is January’s affirmation:

True life is lived when tiny changes occur.

-Leo Tolstoy


New Year, New You

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your intentions a reality this year:

Vision Board

  1. Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car. Or create a vision board. I love doing vision boards. By the way, let me know if you’re interested in joining an online vision board class.
  2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.
  3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
  4. Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.
  5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

sea vegetables

Food Focus: Sea Vegetables

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.


Recipe of the Month: Mighty Miso Soup

Prep Time: 5-10 minutes

Cooking Time: 10-15 minutes

Yield: 4-5 servings



4-5 cups spring water

1-2 inch strip of wakame, rinsed and soaked 5 minutes

in 1 cup of water until softened

1-2 cups thinly sliced vegetables of your choice (see notes)

2-3 teaspoons barley miso

2 scallions, finely chopped

Tofu (optional)



  1. Chop soaked wakame.
  2. Discard soaking water or use on houseplants for a boost of minerals.
  3. Place water and wakame in a soup pot and bring to a boil.
  4. Add root vegetables first and simmer gently for 5 minutes or until tender.
  5. Add leafy vegetables and simmer for 2-3 minutes.
  6. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
  7. Reduce heat to very low; do not boil or simmer miso broth.
  8. Allow soup to cook 2-3 minutes.
  9. Garnish with scallions and serve.



Any combination of vegetables can be used in miso soup. Here are some classic combinations:

  • onion-daikon: cleansing
  • onion-carrot-shiitake mushroom-kale: mildly sweet
  • onion-winter squash-cabbage: great in wintertime
  • leek-corn-broccoli: great in summertime



  • Add cooked grains at the start of making the soup. They will become nice and soft.
  • Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
  • Add cubed tofu toward the end.
  • Add bean sprouts toward the end.
  • Season with 1/2 teaspoon ginger juice for an interesting twist.
  • If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

I hope you enjoy the recipes and would love your feedback.


To your health and happiness and a great 2020!




5 Minute Meditation for Stress Relief



Are you feeling stressed, tired, or worn out? Don’t have time for yoga or too busy with your little ones? No problem! This 5-minute meditation plan is exactly what you need to get your day back on track! Stress is normal. It happens to all of us! It’s just a matter of how you relieve that stress, and I’m here to give you a simple and effective way!


  1. Find a quiet place where distractions are nonexistent. For the next 5 minutes, your focus needs to be solely on the meditation.


  1. Take a seat on the floor, bed, chair or couch. Cross your legs, leave them straight out, or lay down. The key is to not disrupt the meditation with movement. The most comfortable position for you is ideal. For the next 5 minutes, you will get lost in your meditation and movement would disrupt the tranquility.


  1. Select your favorite background music and add a few drops of lemon and lavender essential oil to your diffuser.


  1. Set your timer to 5 minutes. That way, you don’t need to wonder when the 5 minutes are up- your timer will do that for you!


  1. Begin your meditation. Close your eyes and relax. Visualize the stress and tension exiting your body from your head to your toes! Clear your mind of all thoughts, focus on your breathing, and letting go. Make sure to keep your eyes closed for the entire meditation, just don’t fall asleep! Do this for 5 minutes until your timer goes off.


  1. After your meditation, slowly get up from your quiet spot and enjoy a glass of refreshing lemon water. You are renewed so freshen up!


Meditation is the perfect tool to redirect your body and bring you back to the present. You can meditate for the first 5 minutes of your day, after a long days work, or during your lunch break. You can do this meditation on vacation, in the parking lot of your favorite store, or your work. As you become more familiar with your meditation, feel free to increase the time from 5 minutes to 10 or 15 minutes!

By spending 5 minutes redirecting your body and mind to ease stress, you are increasing your mental and emotional strength, determination, and drive. There’s a wonderful feeling about a mind and stress cleanse! The beauty is, as simple and short as this meditation seems, the benefits of a quick 5-minute meditation are astounding. Give it a try yourself!

Love and light,



4 Benefits of a Spring Detox

Spring brings new hopes and promotes the positive vibes. So, it is the best time to embark on a detox plan. In winter we feel too indulged in food and drinks and it seems nearly impossible to do a detox. But there is no such issue in spring as you are full of energy and the weather is also in your favor making the whole detox plan easier on you. You need to keep in mind that detox is not a permanent weight loss plan, it just provides a jump start towards the whole process. You would still have to plan for regular exercise and follow a healthy eating routine. Here are some reasons why you might need a detox and the benefits it will bring for you.

Why Spring Detox?

We are constantly exposed to the toxics in this modern world due to the air pollution as well as the foods we intake. Even our livestock is treated with drugs and the crops are sprayed with pesticides which pose serious threats to our health with their harmful side effects. So, it is a great idea to plan for a spring detox to get rid of all these toxins and provide a fresh start to your body for a stronger immune system and an improved blood circulation. But why spring? Well, spring represents renewal and refresh – it is the perfect season to detox your body and mind and elevate your life.


Benefits of Spring Detox

A spring detox has various benefits from an improved immune system to elevated energy as well as better circulation. The list of benefits continues, we can sit here for hours to be honest. But we won’t. Instead I’ve compiled a list of quick benefits a spring detox can have in your life. Check them out!

1.     Weight Loss

If you are planning to lose some weight then the spring 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 this spring to get better outcomes with improved energy levels and a quick metabolism.

2.     Elevated Energy

Speaking of energy, yes! Detoxing can increase your energy levels. This helps you to work out twice as hard and longer for better results. The more active you are, the more you move, the more you lose weight and improve your overall health.

3.     Better Digestion

There is clinical evidence that detoxing also helps greatly with the digestion. As the toxicity might lead to various health issues such as bloating, nausea, furred tongue, constipation, gas, indigestion and a toxic liver. However, all these issues can be avoided by indulging in a spring detox.

4.     Improved Immune System

A spring detox is also beneficial in improving the immune system immensely. It helps to avoid colds and the flu, blemishes, cellulite, tiredness, fatigue and puffy eyes by improving the lymphatic system. It also helps to clear the sinuses by vanishing congestion and improving the lung function. It also resolves the urinary tract issues by increasing the urine output. In other words, it improves the immune system and doesn’t let the illnesses take over.

So, go ahead and try a spring detox and see for yourself how much it benefits your overall health and well being! Leave a comment below if you would like help or more info on getting started with a Spring detox.  It isn’t as scary as it sounds.



Beat Your Sugar Cravings Part 3: Top 10 Natural Sweeteners

In Part 1 of my 5 part series on beating your sugar cravings, we discussed eight causes of cravings, part 2 was about artificial sweeteners. Today, we will discuss the top 10 natural sweeteners.

In general, we consume approximately 400 calories a day from added sugars! And while the consumption of refined sugar has been rising, so have artificial sweeteners. Artificial sweeteners like aspartame, sucralose, ACE K and saccharin have been debated for years in regard to their unhealthy side effects. And refined sugars aren’t much healthy either.

table sugar

Over the last three years or so, corn growers and affiliated organizations have pushed high fructose corn syrup or corn syrup as a natural sweetener. This is not true because the majority of HFCS is produced from genetically modified corn.

Note: Corporations are changing high fructose corn syrup/corn syrup to other names:  maize syrup, glucose syrup, glucose/fructose syrup, tapioca syrup, dahlia syrup, fruit fructose, and crystalline fructose to fool the public. Be sure to read labels.

Another note: Fructose is a simple sugar that is rapidly metabolized by the liver causing a “sugar high.” This quick-acting sugar is believed to lead to increased storage of fat in the liver, resulting in non-alcoholic fatty liver disease, digestive upset, and atherosclerosis. And, agave nectar is a questionable sweetener.

So, natural sweeteners are the best way to go. They are healthy and tasty alternatives to refined sugar, high fructose corn syrup, and artificial sweeteners. According to a study in the Journal of the American Dietetic Association, substituting healthy sweeteners such as blackstrap molasses, maple syrup, and honey; can increase antioxidant intake.


Top 10 Natural Sweeteners

  1. Raw Honey

Raw honey is a superfood and one of my favorite natural sweeteners. It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help to neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.

One tablespoon of raw honey has 64 calories and has less impact on glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.

Look for local raw honey at farmer markets and directly from local beekeepers. The darker the honey, the richer the flavor and the greater the health benefits.



  1. Stevia

Stevia is native to South America and has been used for hundreds of years in that region to support healthy blood sugar levels and prompt weight loss.

Stevioside, an element in the leaves that makes it more than 200 times as sweet as sugar. Stevia is available in liquid drops, packets, dissolveable tablets, and baking blends. It has zero calories, zero carbohydrates and none of the negative side effects of artificial sweeteners, making it an ideal natural sweetener.

Stevia is related to the sunflower, and some people experience a slight metallic aftertaste. If that has been your experience with stevia in the past, try a brand that is higher in the steviosides. Many find it to be sweeter, without a residual aftertaste.

  1. Dates

Dates are loaded with potassium, copper, iron, manganese, magnesium, and vitamin B6. From the date palm tree, they are easily digested and help to metabolize proteins, fats and carbohydrates.

dates medjool

  1. Coconut Sugar

Most people have heard about the benefits of coconut water, coconut milk, coconut flour and fresh coconut. Now, more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content. Coconut sugar is extracted from the sap of the coconut palm and then heated. Through evaporation, we get coconut sugar.

Coconut sugar is packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients.  It was mentioned above that coconut sugar has a lower glycemic index than sugar.  This may be due to its inulin content. Inulin is a type of fiber that has been shown to slow glucose absorption.

Coconut sugar is very similar to regular table sugar and should be used sparingly. And it is high in calories.


  1. Maple Syrup

Maple syrup is native to North America and comes in two different grades Grade A – lighter syrup and Grade B – darker syrup. Maple syrup processing requires four steps: Drilling the hole in the tree, hanging a bucket to catch the sap, boiling the sap to evaporate out the water, and then filtering of any sediment. This processing system can be time consuming.

Maple syrup is an excellent source of manganese, and it contains calcium, iron, manganese, potassium, and zinc. Because it is rich with antioxidants, this all-natural sweetener helps to neutralize free radicals and reduce oxidative damage. Suggestion: Select darker, Grade B maple syrups, since they contain more beneficial antioxidants than the lighter syrups.

Much like coconut sugar and honey, maple syrup is a slightly better option than regular sugar, but it should still be consumed in moderation.

  1. Blackstrap Molasses

Organic blackstrap molasses is highly nutritious, rich in copper, calcium, iron, potassium, manganese, selenium and vitamin B6.  Blackstrap molasses is higher in antioxidants than both honey and maple syrup.

There are several types of molasses, depending on which level of processing it has gone through. All molasses is obtained from raw cane sugar, made by boiling it until it’s a rich sweet syrup. Blackstrap molasses comes from the third boiling, concentrating its nutrients and providing for its deep rich flavor.

  1. Balsamic Glaze

Balsamic vinegar is rich in antioxidants that destroy free radicals, rich in the enzyme pepsin that helps to promote healthy digestion, and it tastes great. Balsamic glaze can used to flavor salmon or other fish.

  1. Banana Puree

Bananas are rich in fiber and potassium, and a good source of vitamins B6 and C. They are also naturally sweet with a subtle flavor, making them a perfect natural sweetener.

Overripe bananas contain lots of natural sugar making it a natural healthy alternative. Once bananas are peeled, they need to be used right away as they oxidize once they are exposed to air.

  1. Brown Rice Syrup

Brown rice syrup starts with brown rice that is fermented with enzymes to break down the starch. The liquid is then heated until the syrup consistency is achieved. The end result is a thick, amber-colored, sweet syrup which is a perfect healthy alternative for recipes that call for corn syrup and other unhealthy sweeteners.

Note: The fermentation process helps to break down the sugars into ones that are easily digestible. The fermenting process is key here. Some brown rice syrups are fermented with barley enzymes, meaning they contain gluten.

  1. Real Fruit Jam

When we say real fruit jam we want to use real fruit. Berries, stone fruit, apples, pears and grapes are great replacements for sugar in recipes. If you are in a hurry and need something readily available, it is okay to use commercially available fruit jam; just be sure there is no added sugar or pectin. It is better to make your own sugar-free jam with organic fresh or frozen fruit. It’s easy and economical.


Living healthy doesn’t mean you have to give up sweets entirely; it just means you need to replace unhealthy refined sugars and artificial sweeteners with these natural sweeteners. Some of these natural sweeteners need to be used in moderation. Explore and find what natural sweetener you like best.

If you are pre-diabetic or diabetic, consult with your physician before using any of these natural sweeteners.




8 FAKE Names For High Fructose Corn Syrup



Beat Your Sugar Cravings Part 2: 5 Artificial Sweeteners to Avoid

This is part two of my 5-day series on beating  your sugar cravings.

Artificial sweeteners (chemical sweeteners) have been controversial since they were first introduced on the market in the 1950s, and research shows they are associated with many dangerous side effects.

These artificial sweeteners were first introduced to satisfy consumers’ sweet tooth. At the time, these artificial sweeteners with zero calories seemed like good alternatives to refined sugars and natural sweeteners. However, we are finding the side effects aren’t worth it. These fake sweeteners cause symptoms that range from headaches and migraines to weight gain and even chronic diseases.

Artificial sweeteners, also known as sugar substitutes or non-nutritive sweeteners, are substances that are used instead of sucrose (table sugar) to sweeten foods and beverages. A sugar substitute is a food additive that provides a sweet taste like sugar while containing significantly less food energy. Some sugar substitutes are produced by nature, and others produced synthetically.

Note: Foods from the food groups such as grains, vegetables, fruits, milk, meat, and healthy oils, are considered nutritive because they provide nourishment. Products that are added and do not provide any nourishment can be considered non-nutritive.

Artificial sweeteners are regulated by the U.S. Food and Drug Administration (FDA). The Food Additives Amendment to the Food, Drug and Cosmetic Act was passed by Congress in 1958, and it requires the FDA to approve food additives, including artificial sweeteners, before they can be made available for sale in the United States.

All artificial sweeteners are not created equal.

The FDA has approved these five artificial sweeteners: aspartame, saccharin, sucralose, acesulfame K, and neotame.


1. Aspartame is sold under the brand names, NutraSweet and Equal. It is considered the most dangerous of all the artificial sweeteners. Three key studies funded by an independent lab (rather than by a maker of aspartame) found that the sweetener caused lymphomas, leukemias, kidney, and other cancers in rats and mice.

Aspartame is of particular concern because it contains phenylalanine, aspartic acid, and methanol – three well-recognized neurotoxins. These are some symptoms associated with the consumption of aspartame: headaches, nausea, dizziness, hearing loss, tinnitus, insomnia, eye problems, hallucinations, memory loss, slurred speech, depression, mood changes, anxiety attacks, hyperactivity, heart arrhythmia, gastrointestinal disorders, seizures, skin lesions, muscle cramps, joint pains, fatigue, menstrual irregularities, chest pain, increased appetite, and numbness and tingling of extremities.


2. Saccharin is sold under the name Sweet’N Low. Saccharin is over 300 times sweeter than sugar. Saccharin has been linked to a higher risk of cancer. In 1977, the Food and Drug Administration proposed banning saccharin, but Congress intervened and permitted its use with a warning notice.


3. Sucralose is sold under the name Splenda. Sucralose is 600 times sweeter than sugar and widely used, often together with aspartame or ace-K.

Acesulfame K

4. Acesulfame K (or acesulfame potassium) is known as Sunett and Sweet One. It is produced by Hoechst, a German chemical company. It is widely used in foods, beverages, and pharmaceutical products around the world. It is a calorie-free sweetener found in sugar-free products.


5. Neotame is produced by NutraSweet. It is the most recent addition to FDA’s list of approved artificial sweeteners. Neotame is about 40 times sweeter. This artificial sweetener is used in diet soft drinks and low-calorie foods. Neotame is a cousin of aspartame. Center for Science in the Public Interest ranks it as safe; however, they note that it hasn’t been tested by independent researchers.

soda aisle market

Before you consume artificial sweeteners

A 2018 study published in Inflammatory Bowel Diseases revealed that the artificial sweetener, sucralose (Splenda) and maltodextrin, intensifies gut inflammation in mice that carry Crohn-like disease.

According to the National Cancer Institute, there was no clear evidence that the artificial sweeteners on the market in the United States are related to cancer risk in humans. However, several studies performed on laboratory rats link aspartame and saccharin to cancer.

The Center for Science in the Public Interest (CSPI), cautions everyone to avoid aspartame, saccharin and acesulfame K because they are unsafe consumed in large amounts.  They are also very poorly tested and not worth the risk.

One more thing to take into consideration

Artificial sweeteners may play tricks on you. Research suggests that they may prevent you from associating sweetness with caloric intake. As a result, you may crave more sweets or choose sweet food over nutritious food, and gain weight.


To summarize, it is best to avoid these artificial sweeteners as much as possible. It is a good idea to replace sodas with healthy alternatives such as water – add slices of fruit to it, tea, or coconut water.

water with kiwi

If you would like more information on what foods and drinks contain these artificial sweeteners, refer to https://cspinet.org/new/201312311.html.

Part 3 of this series will go over natural sweeteners.


Artificial sweeteners: sugar-free, but at what cost?




“Aspartame: The Real Story” by Annemarie Colbin

7 Most Prescribed Drugs and Their Natural Alternative

How many of us have been prescribed some type of medication or know someone who is on medication? We don’t have to live in a medicated world; however, we choose to. We want the quick fix so we continue our poor lifestyle and dietary habits. It doesn’t have to be this way, but it is…because it does require work to live a healthy lifestyle!

The nitty-gritty of the matter is that we refuse to think about prevention because we re-actively commit to treating the symptoms instead of the cause of the underlying health problem.

Prescriptions for pain, cholesterol reduction, high blood pressure, hypothyroidism, antacids, antidepressants, diabetes and antibiotics make up 100% of the most prescribed drugs.

Make a commitment to yourself or a family member right now and start incorporating some of these amazing foods into your diet.

Check out the top 7 most prescribed drugs and the best natural remedies.

1. HYDROCODONE (Acetaminophen/Vicodin/Oxycontin)

Use: For Pain

Currently the single most prescribed drug in the world. More doctors are getting huge payouts from pharmaceutical companies to promote these hydrocodone, especially generic drugs. They make up more than 20% of the top prescribed medications.

How it Works:

It is an orally psychoactive compound that works as a narcotic and analgesic. It is biotransformed by the liver into several metabolites. It is highly dependent on metabolism by the Cytochrome P450 pathway.

Natural Foods:

Ginger, turmeric, berries, cayenne pepper, celery/celery seeds, cherries, dark green veggies, walnuts.

2. STATINS (Generic versions of Lipitor/Zocor/Crestor)

Use: Reduction of LDL Cholesterol

Approximately 15% of the top prescribed medications are generic statins. A study published in January 2012 in the Archives of Internal Medicine linked statins to 48 percent increased risk for type-2 diabetes.

How it Works:

Statins artificially lower cholesterol levels by inhibiting a critical enzyme HMG-CoA reductase, which plays a role in the production of cholesterol in the liver.

Natural Foods:

Nuts, spinach, apples, turmeric, cranberries, tomatoes, green tea, fatty fish, beans, alfalfa herb, capsicum fruit, garlic, psyllium, fenugreek seeds, butcher’s broom, licorice root, hawthorn berry.

3. LISINOPRIL (Prinivil/Zestril) AND NORVASC (Amlodipine)

Use: Reduction of High Blood Pressure

In combination, Lisinopril and Norvasc make up a whopping 23% of the top prescribed medications. This makes them the most prescribed generic medications (if combined) for cardiovascular disease and blood pressure. Individually, Lisinopril constitutes approximately 14% and Norvasc about 9%.

How it Works:

Lisinopril is typically used for the treatment of hypertension, congestive heart failure, and heart attacks. Norvasc is used for hypertension and angina. It accomplishes this by inhibiting the influx of calcium ions into vascular smooth muscle and cardiac muscle so it essentially interferes with the metabolism of calcium.

Natural Foods:

Any foods high in vitamin C (chili peppers, guavas, bell peppers, thyme, parsley, dark leafy greens, broccoli), any foods high in magnesium (chocolate, green leafy vegetables, Brazil nuts, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts) and any foods high in potassium (mushrooms, bananas, dark green leafy vegetables, sweet potatoes, oranges and dates). Coconut oil/water and CoQ10 are also very effective for lowering blood pressure.

4. SYNTHROID (levothyroxine sodium)

Use: Hypothyroidism

A synthetic form of the thyroid hormone thyroxine, generic Synthroid makes up more than 11% of the top prescribed medications. It’s used to treat hypothyroidism. A related drug, dextrothyroxine (D-thyroxine) was used in the past as a treatment for elevated cholesterol but was taken off the market due to cardiac side-effects.

How it Works:

It replaces the thyroid hormone which is naturally occurring in the thyroid gland essentially halting natural production.

Natural Foods:

Any foods containing iodine such as seaweed, kelp, radish, parsley, fish, seafood, eggs, bananas, cranberries, strawberries, himalayan crystal salt. Also, copper, iron, selenium and zinc are essential in the production of thyroid hormones. Exercise a minimum of 20-30 minutes per day, enough to raise your heartbeat.

5. PRILOSEC (omeprazole/generic versions of Nexium)

Use: Antacid

A proton pump inhibitor which constitutes just over 8% of the top prescribed medications. Omeprazole is one of the most widely prescribed drugs for reflux disease (GERD) and ulcers internationally and is available over the counter in some countries.

How it Works:

It suppresses gastric acid secretion by specific inhibition of the gastric acid ions in cells. The absorption of omeprazole takes place in the small intestine essentially turning off the switch which promotes healthy digestion of foods. Omeprazole is also completely metabolized by the cytochrome P450 system.

Natural Foods:

Grapefruits, probiotics, broccoli sprouts, manuka honey, mastic gum, marshmallow tea, glutamine, slippery elm, deglycyrrhized liquorice (DGL), aloe vera juice, baking soda, pickle juice.


Use: Antibiotic

In combination, azithromycin and amoxicillin contribute towards a whopping 17% of the top prescribed medications. And we wonder why we have antibiotic resistance! On their own, each contributes about 8.5%. Azithromycin is one of the best-selling antibiotics and derived from erythromycin. Amoxicillin is usually the drug of choice for children.

How it Works:

It inhibits the synthesis of bacterial cell walls and interfering with their protein synthesis. These drugs also inhibit the protein synthesis of good bacteria needed for immunity and proper digestion.

Natural Foods:

Sunlight (Vitamin D), garlic, coconut oil, turmeric, foods high in nicotinamide (Vitamin B3) such as salmon, sardines and nuts. Also manuka honey, olive leaf extract, green tea, pau D’Arco, rose water, myrrh, grapeseed extract, golden seal, oregon grapes, oregano oil, and probiotics.

7. GLUCOPHAGE (metformin)

Use: Oral anti-diabetic drug

Glucophage drugs makes the top 7 but the prescription rate of this drug is rapidly increasing. It makes up about 7% of the top prescribed medications. It is the first-line drug of choice for the treatment of type 2 diabetes. It is used in overweight and obese people. It also acts to indirectly lower LDL cholesterol and triglyceride levels.

How it Works:

By suppressing natural glucose production by the liver, the drug activates an enzyme which plays an important role in insulin signaling, whole body energy balance, and the metabolism of glucose and fats.

Natural Foods:

Black tea, sunlight (Vitamin D), turmeric, nuts, chia seeds, green leafy vegetables, apple cider vinegar, cinnamon, red grapes, steel cut oatmeal, broccoli, spinach, green beans and strawberries. 90% of all cases of diabetes can be resolved by eating foods with a low glycemic load, with both weight training and aerobic exercise.


Mindfulness: Why You Need It

How often do you find yourself faced with an increasing amount of distractions or multi-tasking to get everything done at once?


What is Mindfulness?

Mindfulness is a mental state achieved by focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and relaxing your body.

Mindfulness is your ability to be fully present, aware of where you are and what you’re doing, and not over reacting or feeling overwhelmed by what’s going on around you.

One approach to mindfulness

Meditation begins and ends in the body.  It involves taking the time to pay attention to where you are and what’s going on, and that starts with being aware of your body. This act can be calming, since your body has internal rhythms that help it relax if you give it a chance.


Who should practice mindfulness?

Anyone can begin a mindfulness practice. There are no barriers. It doesn’t matter how old you are, what your physical ability is, and if you’re religious or not.


How do you practice mindfulness and meditation?

Mindfulness is available to you in every moment, whether through meditation, yoga, or mindful moment practices like taking time to pause and breathe when the doorbell rings instead of rushing to answer it.

5 Basics of a Mindfulness Practice

Mindfulness helps you put some space between yourself and your reactions, breaking down your conditioned responses. Here’s how to tune into mindfulness throughout the day:

1.Set aside some time. You don’t need a meditation cushion, bench, or any sort of special equipment to access your mindfulness skill. You do need to set aside some time and space.

2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: you’re aiming to pay attention to the present moment, without judgement.

3. Let your judgments roll by. When you notice judgments arise during your practice,  make a mental note of them, and let them pass.

4. Return to observing the present moment as it is. Your mind may get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.

5. Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.


That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The secret is to just keep doing it. Once you are consistent, it will be easy.




5 Tips To Get More Energy And Achieve Your Goals

Are you feeling stuck in the mud? Perhaps you’re having late afternoon fatigue and aren’t feeling motivated to go to the gym or cook a healthy dinner! If your goals are taking a hit and you’re losing motivation, look no further! Here are the top 5 tips to get you back on track and feeling more energetic to achieve your goals!

1. Make sure you wake up with enough time to get ready without rushing and eat a plentiful breakfast. How you start your day will determine the outcome for the remainder of your day. A rushed, exhausting morning will result in little-to-no energy in the afternoon. Wake up on the right side of the bed, as they say!

2. Sleep between 7 and 9 hours per night! Without adequate rest, your body goes into overdrive and your organs start to weaken, causing overall lethargy and exhaustion.

3. Stay hydrated. Ensure you are drinking 2 liters of water per day! Try fruit infused water to give traditional water a little splash of flavor!

4. Eat balanced, healthy and nutritiously packed meals throughout the day! By eating a balanced meal for breakfast, lunch, and dinner, your body is less likely to feel fatigued and lacking nutrients. Feed your body, don’t starve it! Before you leave your home, pack a small bag of blueberries,  strawberries, celery, or carrots, and hummus for a midday snack or some fresh squeezed lemon water for your afternoon walk! Remember, food is fuel!

5. Ditch the caffeine! It’s a quick fix and has no long-lasting results. By eliminating coffee, carbonated drinks, and “energy boosters” formulated with chemicals, your ability to extract the nutrients from the super foods you consume will amplify. Before you know it, you won’t need that midday energy soda! Check out this article on why you want to ditch soda!

Greater energy and motivation to achieve your goals is at your fingertips! Follow these 5 steps and you’ll be on your way to a happier, healthier, and more motivated you!

How To Eliminate Distractions From Your Life

Life is full of distractions! Between our cell phones, computers, tablets, television, social activities with friends, and shopping centers, it’s easy to become distracted and lose focus of your mission and goal at hand. Follow these steps to eliminate distractions during periods of focus.

1. Set an allotted amount of time each day to dedicate to your health, wellness, and goals. Ensure you complete your tasks for the day before engaging with social media, outings with friends, or finishing the last season of your favorite show. By having a specific time each day to finish important tasks, you are establishing a routine and maintaining your level of commitment; therefore, keeping you focused.

2. If your cell phone is a major distraction at home and in the workplace, place your phone on airplane mode during these times. Give your family members a work number to contact you in the case of emergencies. By shutting down the notifications and conversations at specific moments of the day, you

3. Find a quiet place at home to study or work on your business. Close the door, turn on some light music, and make sure to have plenty of lighting. Dim lighting can create irritability and tiredness. If you’re finding that you are feeling tired, drink a glass of ice cold lemon water and evaluate how you’re feeling. If you’re still exhausted, it might be time to put your tasks to the side and get some rest.

Distractions can get the best of us. By learning to combat and refocus your energy on the tasks for the day, you’ve committed to eliminating the distractions from your life! After you’ve completed your tasks for the day, you’re in the clear to relax, participate in yoga, meditate or binge watch your favorite show!

In Health and Happiness,








5 Ways To Cleanse Your Home And Declutter

Before Spring ends, it’s a good idea to look for ways to cleanse, declutter, and eliminate the junk from your daily life. Homes are one of the first places where our emotional clutter comes to life! Nothing is more rewarding than a clean and clutter-free home.  It  is good feng shui! After all, a clean and happy home is a decluttered and joyful soul!

1. Zone your home! For example, declutter the living room on Monday, the kitchen and dining room on Tuesday, the master bedroom on Wednesday, and bathrooms on Thursday. This will eliminate the opportunity to clean sporadically and will ensure you’re focused and detailed on specific rooms throughout the week.

2. Have three bins available to sort items you go through during the week. The first bin will be for things you want to keep but need to find a place for, the second, things you would like to donate, and lastly, things you want to throw away. This system helps keep extra items from being shoved into drawers and gives everything a place!

3. Set a time per day for decluttering. This will keep you focused and feeling accomplished once your time is up and the room is clean!

4. When decluttering, hold the item you are looking to put away or get rid of and ask yourself the question, “Does this bring me joy”. If the answer is no, place it in the trash bin or donate bin. If the answer is yes, add it to your bin of items you need to find a place for.

5. Collect papers whether they are bills, reminders, receipts or cards and shred the documents with private information. Be sure to recycle your paper goods! Only keep documents and paperwork that are important and organize them in a file folder.

Decluttering your home will bring peace to your life! Follow these 5 steps and you’re on your way to a clean, stress-free and decluttered living space!

In health and happiness,