My New Blog Name

Hi there!

Happy September! This year has been a crazy year…with Covid, my family’s (my mom) health issue, etc…I will be glad when this year is over.

Anyway, if you have been following my blog for a while, you know that I changed my blog name from healthysexynutrition to finefabulousfree.  Healthysexynutrition was launched over five years ago when I focused on nutrition then finefabulousfree was created when I added essential oils. Essential oils was added with a focus on emotional wellness.  I don’t know if I’ve written a post about my story with depression. I was on meds for about six months and gradually took myself off of it. So, now, I’ve decided to step back and focus on nutrition and self care.

I hope you have a great month and enjoy the posts. Oh, and please let me know what nutrition ideas, topics, etc you have.

All the best,



What are the benefits of chocolate?

Have you ever heard about the benefits of eating chocolate? Do you know that chocolate contains some very important pharmacologically active ingredients that are very good for our health such as anandamide and phenylethylamine?  Let’s explore some of the benefits of eating chocolates.



You will be surprised to know that chocolate is a great companion for you when you are in a bad mood because the flavonoids in dark chocolates are the ones that have a positive influence on the stressors in our mind. It immediately helps to reduce anxiety and stress in our body. Besides flavonoids, dark chocolate contains phenylethylamine that works to arouse feelings of being in love. For this reason, chocolate is known as the love drug and sharing them with someone is a great way to show your love for others.


The antioxidant properties of flavonoids are present in chocolate in rich quantities which helps to prevent the blood from clotting. It also facilitates in protecting the lining of the arteries. Furthermore, the consumption of chocolate doesn’t increase the level of cholesterol in the body as the saturated fats present in chocolate is different from the saturated fats present in dairy and meat. Eating dark chocolate at any age can greatly help improve our cardiovascular health, fight against cell damage, and improve circulation.


“Oh, don’t eat chocolate! It’s the junk food that is harming your health!” We have all been told this, however eating chocolate that doesn’t have preservatives is going to be your BFF. Yes, certain types of sweetened and low-quality chocolates or candies may cause harm to your health. However, eating high-quality dark chocolate can provide tons of benefits to your body. Weight loss is accelerated by eating dark chocolate. The consumption of dark chocolate stabilizes your blood sugar, reduces cravings, and controls appetite.


Out of all the chocolates, the one that has the most of the benefits to your health is dark chocolate. Godiva brand dark chocolate, or any others labeled as dark chocolate are great. However, Health experts agree that daily consumption of dark chocolate should be no more than 30g-60g or 1-2 ounces in a day.

Note: I prefer adding raw cacao powder and/or raw cacao nibs to my raw dessert recipes. Raw cacao is unlike chocolate bars/candy which are highly processed. If you purchase chocolate, look for chocolate with at least 70% cacao.


Chocolate Recipes


Choco Protein Balls

Makes 6 balls

1 tablespoon almond flour

8 ounces peanut butter

2 teaspoons cacao powder

1 teaspoon chocolate powder

2 tablespoons chocolate protein powder

4 ounces ground hazelnuts, divided

½ cup whole hazelnuts

COMBINE INGREDIENTS. Combine almond flour with peanut butter, cacao, chocolate, protein powder, and 2 ounces of ground hazelnuts. Mix well and allow mixture to sit for 30 minutes.

FORM BALLS. Form small balls out of the mixture, putting 1 whole hazelnut inside each ball. Roll the balls over ground hazelnuts and serve.


Chocolate Cherries

Serves 2

10 ounces dark chocolate

2 cups fresh cherries

MELT CHOCOLATE. Melt chocolate in ½ cup of hot water. Set aside.

PREPARE CHERRIES. Wash and clean the cherries. Remove the seeds.

COAT CHERRIES IN CHOCOLATE. Submerge the cherries in the heated chocolate to coat. Allow the cherries to cool and then put them in the refrigerator for 30 minutes before serving.

For more recipes, click here for your free Love Yourself Silly with Chocolate Guide.

To your Health. Enjoy!



#chocolate #recipes #rawcacao #rawfoods #nutrition #rawdesserts #ShalineMiller




Chia Pudding Made Easy

Chia pudding is my go-to dessert because it’s incredibly healthy AND delicious. There are 101 ways to make chia pudding (maybe more) but today I want to share a few of my favorite combinations and how you can get super creative with your own pudding concoctions.

The Basics of Chia Pudding

Once you’ve got the basic principles of chia pudding down you’ll be able to create any combination of flavors you can imagine.

3 Tablespoons of chia seeds to 1 Cup of liquid

From there the options are endless! Just make sure to mix each combination up thoroughly so the chia seeds are evenly distributed and any powders dissolve completely. Try these and feel free to experiment with your own favorite flavor combos.



Here are some of my favorite combos (each makes 1 serving)

  • Tropical Rain – 3 Tablespoons chia seeds + ½ Cup guava juice + ½ Cup coconut milk
  • Razzies and Cream – 3 Tablespoons chia seeds + ½ Cup raspberry puree + ½ Cup almond milk
  • Orange Creamsicle – 3 Tablespoons chia seeds + ¾ Cup orange juice + ¼ Cup coconut cream
  • Strawberry Basil – 3 Tablespoons chia seeds + 1 Cup strawberry puree + 5 basil leaves, finely chopped
  • Energy Gel – 3 Tablespoons chia seeds + 1 Tablespoon lemon juice + 1 Tablespoon lime juice + ¾ Cup water + 3 drops stevia
  • Chocolate Dream – 3 Tablespoons chia seeds + 1 Cup almond milk + 1 Tablespoon cacao powder + 3-5 drops stevia
  • Spirulina Mint – 3 Tablespoons chia seeds + 1 Cup cashew milk + 10 mint leaves, finely chopped + 1 teaspoon spirulina powder  + 3-5 drops stevia

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health by booking a Fresh Start Strategy Session. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page and my private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,



#chiaseeds #chiaseedrecipes #nutrition #foodie #IINhealthcoach #guthealth #recipes

Question Everything (Most Important Blog Post You Read Today)

You probably have heard of the Food Babe but in case you haven’t, she first came on the scene as a delegate a Democratic National Center. You may remember a young woman holding a sign that read, “Label GMOs!” She convinced the Subway to remove one of their ingredients in their sandwiches and she has written to several other companies including Kraft Chick-Fil-A, and Panera Bread about their ingredients.

I had the opportunity to meet the Food Babe, Vani Hari, at a Green Festival here in Southern California and hear her speak at a couple Women’s Wellness Conferences.

This is an excerpt of an email I received from her that I want to share with you.

I’ve always been very inquisitive. Perhaps this has something to do with how I was raised or all those years I spent on the debate team in school, but my intense desire to research and find the truth has not left me. I learned a long time ago that things are not always how they seem on the surface and that it is important to question everything.

As I uncovered in my best-selling book, Feeding You Lies, corporations can pay for favorable media coverage – they can get reporters to suggest organic food isn’t worth the money, or GMOs are safe or even create character assassinations on activists like me. (And if you haven’t read this book, the eBook version is only $1.99 this week)

If your pockets are deep enough, you can get basically anything you want in the “News”.

An investigative report was recently published in Columbia Journalism Review (CJR), which exposes how the Bill & Melinda Gates Foundation has funnelled more than $250 million into news agencies such as the NY Times, BBC, NBC, NPR, The Guardian, Univision, The Financial Times, The Atlantic, and many more.

You may know that Gates has a long history of investing millions into chemical companies too – like Monsanto (he bought 500,000 shares of the company) and widely promotes the development of GMO crops throughout the world even though the chemicals in Roundup that are sprayed on GMO crops are cancerous.

apples 2

The CJR report outlines how some Gates-funded news outlets have gone on to write “glowing editorials” about Gates and his many projects. Fact-check platforms PolitiFact and USA Today also received funding from Gates and defended him from “conspiracy theories” circulating online. And it goes much deeper than this.

At some point you’ve got to wonder, am I reading “the news” or a paid PR piece?

This really hit home…

The food and chemical industries have used paid messengers in the media for decades to swindle the public into believing processed foods full of GMOs, artificial colors, and other chemical additives (like Kellogg’s new Unicorn Waffles) are safe, fun, and good for you. When you sell food that makes people sick, it turns out you have to spend a lot of time and money trying to convince people it’s not your fault.

GMO sign

I’ve personally been attacked and slandered in the media countless times, only later to uncover that the “expert sources” quoted in these stories were bankrolled by the very food and chemical companies that I was fighting against.

I tell these stories in Feeding You Lies and share much more about how the media is being manipulated by the very people we thought we could trust. I’m sharing this with you again now, because it’s more important than ever that we pay close attention to what we are being told and who we can trust.

If you know anyone needs to hear this, please forward this email to them and please have them join this email list here. Let’s all keep asking questions and being inquisitive about everything that affects our health and the health of our children.



Love and Light,



#GMOS #FoodBabe #Food #GMOlabeling #wellness #nutritioncoach

How and Why to Make a Mono Meal for Better Digestion

What exactly is a mono meal and why is it beneficial? Very good questions which can be answered by taking a step back in time. You see our ancestors, for thousands of years, wouldn’t have had access to the diverse array of delicious foods we have when we open our fridge.

It would’ve been more of a scenario like you found a berry bush at it’s prime ripeness. Ancestrally we would’ve understood that with no way to preserve such bounty, we’d have to eat as much as we could right then and there. Our bodies and brains are much better adapted to this since it’s how humans ate for the majority of their time on this earth.

A mono meal is just a fancy way of saying, fill yourself up on a meal that consists of ONE thing. Eat a big bowl of just watermelon, eat four bananas, a big bowl of steamed sweet potato etc.

bowl -watermelon

The benefits of mono meals are mainly to do with digestive health. They remove the burden of your digestive system having to differentiate from an array of different substances which all require different enzymes.

When I’m feeling bogged down and low energy I try to do a day or two of mono meals. This gives me a digestive reset and boosts my energy without caffeine or other stimulants.

The way we eat doesn’t always make sense. Combining starches, proteins, fats and sugars is bound to create a digestive burden which shows up as discomfort, gas and other pesky digestive issues.

When you take a break from complex meals, your organs have a chance to rejuvenate. Detoxification naturally happens at this point and you might find that when you go back to eating as usual, you digest your food better and have more energy.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page and my private group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

Love and Light,



#guthealth #microbiome #digestion #nutrition #coaching


Nourishing Your Inner Kingdom Smoothie

Happy Monday! Hope you had a great weekend!

Your inner kingdom, your microbiome, your gut symbiosis, these are all different words for the same thing. How healthy your inner world is depicts what shows up health wise in your outer world.

Keeping your gut healthy and happy is one of the big secrets to good digestion, glowing skin and increased energy.

The more easy ways you have to incorporate recipes that reestablish a healthy intestinal flora, the better. Having a smoothie loaded with beneficial microbes is a daily addition to your diet that will get you awesome results over time. I know personally I can’t go without my gut smoothie a day. I find the biggest thing that changes is my mood. Gut health is directly linked to mood and brain health.

My Favorite Gut Health Smoothie Ingredients

  • Ground flax – high in fiber and has a mucosal effect in the gut
  • Kefir or water kefir – contains diverse unique bacteria strains different from yogurt
  • Coconut yogurt or regular plain organic yogurt – high in beneficial bacteria
  • Berries – tasty, high in healthy fiber and antioxidants
  • Flax seed oil – for its ability to help lubricate the intestinal tract
  • Cod liver oil – for omega-3 and gut nourishing enzymes
  • Cinnamon – for its blood sugar stabilizing effects
  • Banana – for its prebiotic power

Put these together and you’ve got yourself a super powerful smoothie for helping your gut get strong and healthy. And in turn you help your whole body, and that’s what holistic health is all about!

berry smoothie


Inner Kingdom Smoothie


1 ½ Cups dairy free milk (almond, coconut or your preference)

½ Cup kefir or yogurt

1 Cup frozen mixed berries

1 banana

1 Tablespoon ground flax seeds

½ tsp cinnamon

1 Tablespoon your preferred oil – flax, Udo’s oil or cod liver oil

Handful of your favorite greens- spinach, kale, mixed greens


Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page or join my private group where I share information, tips and recipes to help you live a happier, healthier life.

Love and light,



#guthealth #digestion #microbione #nutrition #smoothies #raw

How to Speak Love to Your Inner Self

Here is a glimpse into my Reset Your Life in 21 Days mini course. Meditation is one of the three ways that I show you how to reset your life and speak love to your inner self so you have more energy, are more relaxed, eat better, and overall, are just more happy.

Why Meditation is Vital for loving your inner self

Meditation has a positive effect on our attitude towards life because it makes us take some time to quiet our mind. This helps to soothe our nerves and make us feel stress-free. Removing the negativity of stress helps you better perceive positive vibes from others and feel happy about your life and relationships. Yoga is also effective in clearing your mind and reducing the tension of stress.

woman mediating beach

Meditation gives your immune system a boost and your mind a chance to reflect on the positive things in your life. There is a variety of meditating techniques, such as concentration meditation, which is used to focus on a single point, and mindful meditation, which is used to control wandering thoughts. Meditation can help lower your blood pressure, improve blood circulation, lower your heart rate, reduce perspiration, slow your respiratory rate, reduce anxiety and relieve stress. Meditation can also help you develop self-love in the following ways:

1.   Meditation addresses the stress

In today’s world, stress has become our biggest enemy; it promotes negative feelings and vibes about ourselves and contributes to long-term exhaustion and mental fatigue. Meditation helps to ward off such negative thoughts by promoting a good sleep cycle, better nervous system health, and improved digestion. Meditation is great for relieving stress from your life and helping you discover and love yourself.

2.   Mindful awareness helps us to steer clear of self-destructive habits

A meditation practice not only helps guide you into better eating habits and exercise, but it also helps you steer clear of other self-destructive habits. These can be anything from avoiding junk food to sleeping better and fending off negative thoughts. Meditation provides the mindful awareness that is required to avoid negative behaviors and maintain positive ones.

3.   Meditation improves our self-awareness

Meditation increases your self-awareness; as a result, be become more in tune with what you should eat and how you should exercise to keep your body healthy and promote positive vibes. Practicing good self-care ultimately helps you love yourself.

Here are a few simple ways to help you start meditating:

  • Sit back or lie as comfortably as possible.
  • Close your eyes.
  • Breathe naturally; don’t try to control it.
  • Now breathe by focusing your attention on it and notice how your body moves with each inhalation and exhalation. Observe how your throat, chest, and abdomen move during breathing.
  • Just notice the movement without controlling the breathing process. Start doing this for 2 to 3 minutes and then increase the duration.

By including meditation in your daily routine will help boost your energy levels.

Here’s a look into my Reset Your Life in 21 Days mini course.

Love and Light,


7 Most Prescribed Drugs and Their Natural Alternatives

How many of us have been prescribed some type of medication or know someone who is on medication? I was on prescription meds for acid reflux for a few years. We don’t have to live in a medicated world; however, we choose to. We want the quick fix so we continue to live our poor lifestyle and  stick with our not-so-good 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.

There are prescriptions for pain, cholesterol reduction, high blood pressure, hypothyroidism, antacids, anti-depression, diabetes and antibiotics which make up 100% of the most prescribed drugs.



Make a commitment to yourself right now and start incorporating some of these amazing foods into your diet with no consequences of side effects.

Check out the top 7 most prescribed drugs and their 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.
There are no scientific studies ever documented which have proved through causation that lowering LDL cholesterol prevents disease. The obsessed culture of lowering cholesterol may actually be causing cancer.

How it Works:

Statins artificially lower cholesterol levels by inhibiting a critical enzyme HMG-CoA reductase, which plays a central 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. The related drug dextrothyroxine (D-thyroxine) was used in the past as a treatment for elevated cholesterol but was withdrawn 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 the heartbeat.

Personally, I add more kelp and himalayan salt into my diet.

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 mind-blowing 17% of the top prescribed medications. Then we wonder why we have antibiotic resistance. On their own, each contributes about 8.5%. Azithromycin is one of the world’s best-selling antibiotics and derived from erythromycin. Amoxicillin is usually the drug of choice for children.

How it Works:

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. Manuka honey, olive leaf extract, green tea, pau D’Arco, rose water, myrrh, grape seed extract, golden seal, oregon grapes, oregano oil, and probiotics.

7. GLUCOPHAGE (metformin)

Use: Oral anti-diabetic drug

Glucophage drugs round up 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, in particular, 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), potentially coffee (more research needed), 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, and pursuing both weight training and aerobic exercise.



August Wellness Focus

Hello August!!

Let’s start off with an inspirational quote.

Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life. – Ralph Waldo Emerson

Relaxation and Exercise

Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.

The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun
as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The
summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and
restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.
Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water
and the nourishment that they bring.

Food Focus: Water

Most of us are aware of the importance of drinking enough water. Getting our daily dose
of water helps our organs perform their functions, keeps our skin clear and hydrated,
and allows physical action in our bodies to flow smoothly. Even with this knowledge, it
can still be challenging to drink all the water our bodies deserve daily. In the summer,
when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty
of water is critical. Those who are not drinking enough may experience poor digestion,
sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it
when you wake up. Drinking water first thing in the morning pulls out toxins from the
previous day and freshens your system for the day ahead. Keep a bottle of water
accessible throughout the day, whether you are on the go or at a desk. Having a bottle
of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more
tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!

Recipes of the Month

Sun Tea

Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters

3-4 tea bags of your choice

1. Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
2. Place in sun for 1/2 to a full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
3. Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.

Note: Garnish with mint leaves or lemon wedge.
Ginger Drink

Prep Time: 7 minutes
Cook Time: 24 hours
Yield: 6-8 servings

1 pound fresh ginger root
2 quarts water
juice of 2 limes or 2 lemons
maple syrup or agave nectar to taste

1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
2. Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave
for 24 hours.
3. Strain the liquid through a fine mesh sieve.
4. Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.

Love and Light,



#August #wellness #nutrition #lifestyle #blogger

Raw Cacao Milkshake

I’m going to tell you something because no one else will. You deserve a milkshake. You deserve a milkshake that isn’t going to send you onto a blood sugar roller coaster and mess with your healthy flora. You deserve this milkshake. A perfect treat on a hot day when you want a nourishing clean energy boost.




Raw cacao is beneficial in so many ways. Not only does it contain phenylethylamine which helps boost happy hormones, it’s also loaded with magnesium. A large percentage of the population is deficient in magnesium but it’s important for healthy digestion and a relaxed nervous system, so drink up!



Serves 1

1 cup coconut or almond milk (without carrageenan)

1 tablespoon raw cacao powder

½ teaspoon vanilla

1 teaspoon cinnamon

1 frozen banana

1 tablespoon of raw honey or stevia



Add all the ingredients to a blender. Blend until smooth.

When you’re gut health is off kilter it’s important not to overload your body with sugar. That’s where recipes like these come in. You can’t just flip a switch and never want a milkshake again, so it becomes about creating healthy substitutions to unhealthy foods.

Sugar feeds bad bacteria and candida in your gut and promotes digestive distress and hormonal issues. The more you can swap it out for healthy recipes like this the faster you’ll be on track to feeling amazingly energized and balanced.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health, details here. In the program you get a ton of delicious satisfying recipes that you can enjoy without guilt, and that will help rebuild your intestinal flora.

Or join me on my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.


To your wellness,