Surviving Halloween!

The holidays are approaching and Halloween is right around the corner.  This may be a tough time for some, the beginning of the end.  I don’t want you to dread the holidays, so how can you become friends with it?

Here are some tips for you:

  1.  {Insert name} meet Halloween, Halloween meet {Insert name}.  Don’t feel like you can’t acknowledge that Halloween is in the air.  Recognize and make yourself become more aware of it and “friend” it.  Even recalling past Halloween’s where you were so dissatisfied with yourself and your inability to maintain composure around a bite-sized snickers bar will help you this season.  Remember what didn’t work so you can get clear on what will work.  **It is super important to not berate or judge yourself for your behavior in the past.  Just acknowledge.  This is a process.
  2. Allow yourself 4 pieces of bite size candy throughout the season.  You can decide if you want to save it all for one night or eat the candy on separate days prior to Halloween.  But don’t neglect yourself.  There is no food that you CANNOT have.  Enjoy and savor each bite as you would a just opened bottle of fine wine.  Only you know the answer (how many pieces you need and can handle before you go hating on yourself) to this.  Maybe you need to completely stay away from the candy – you know yourself best so really tune into what it is that YOU need to be successful this Halloween season.
  3. Don’t purchase your candy until the day of Halloween – just make sure you have acknowledged any feelings towards candy before this time or you will go Toll-House on the bags of just-purchased-candy in your car.  And make sure you have a full stomach prior to purchasing your bags of candy.
  4. Last but not least, come join me for my Pre-Holiday Renewal Clean Eating Program.  I will have 50+ recipes breakfast, lunch and dinners, suggested meals, shopping lists, daily email support, a private facebook group to share and lots more! We start Nov 9th, with our Phase 1 prep phase starting Nov 5th (optional) – so sign up now so you can get your head straight with getting on track and staying on track after Halloween and before the other holidays.

Let’s put more happiness into the Holidays instead of discomfort!


Smoothies and Shrek

How Smoothies Rock Your Health
(and a Yummy Recipe to boot!)

Remember when Donkey in the animated movie “Shrek” says: “You know what ELSE everybody likes? Parfaits! Have you ever met a person, you say, let’s get some parfait, they say, Hell no, I don’t like no parfait. Parfaits are delicious!”

This is how I feel about smoothies. In addition to being just plain delicious, smoothies are pretty much the best-tasting and most nutritious on-the-go meal known to man or woman.

Here are the main reasons why smoothies are so amazing for your health.


  • Are chock full of vitamins, enzymes, and minerals
  • Are easier for your body to digest, which means optimal nutrient assimilation (they get where they need to go in your body quickly)
  • Stabilize blood sugar (especially smoothies with a healthy fat in them, as fat and fiber are key for blood sugar stabilization)
  • Are a fabulous way to consume a variety of different fruits or vegetables at one time
  • Are terrific for cleansing the body of toxicity
  • Are an easy way to add more fiber to your diet for optimal bowel function

In addition, blending your food provides even more benefits.

  • The health of your body depends on your digestion. When you blend your foods, you are supporting the digestion process by doing much of the work. Your body does not have to work so hard to break down the nutrients.
  • Did you know that 80% of your energy is spent digesting and assimilating your nutrients? Less work for your body means more energy for you.
  • Instead of having to prepare and eat cup after cup of healthy greens or fruits, they are packed into one nutrient-dense smoothie.
  • Smoothies can also be a good way to get picky kids to “eat” their fruit and veggies without even knowing it.
  • By adding greens such as spinach, kale, collards, etc. to your smoothie, you can take all these benefits to the next level. Need to try it yourself to believe me?  Here is my favorite smoothie recipe to get you started.

Here’s a great recipeto try:


[Makes 1 servings]

1 cup coconut, hemp, or almond milk

1 frozen banana

1 cup of kale 3 tablespoons cacao nibs

1 tablespoon raw cacao powder 5-6 ice cubes

Throw all ingredients in a high-powered blender and blend until smooth.

Make this and other smoothies in advance, drink them anytime of day and grab them on the-go. Yup, smoothies are pretty much the best food on the planet.  I recommend saving a smoothie only to be consumed that day.

Looking for more great recipes? I can help! for you to try at Click Here for Recipes

Looking for a clean eating program to get you on the right track to healthy eating before the holidays consume you?

Sign up for my Pre-Holiday Renewal Clean Eating Program starting November 9th!  Save your seat at Learn More about my Pre-Holiday Renewal Clean Eating Program

Nutritional powerhouses found at the Hopkinton Farmers Market

A beautiful afternoon at the market…
On the right, Purslane may be a common plant, but it is uncommonly good for you. It tops the list of plants high in vitamin E and an essential omega-3 fatty acid called alpha-linolenic acid (ALA). It’s also rich in vitamin C, beta carotene (seven times more beta carotene than carrots), vitamin E (six times more than spinach), magnesium, riboflavin, potassium and phosphorus. Delicious in a pesto or raw topped on salads.
On the left is Lemon Balm, part of the mint family. It really smells lemony. I used it in a delicious tea mixed with my gorgeous chamomile flowers just before bedtime last night. The lemon balm when made into an extract (next on my list) helps treat the thyroid. Lemon balm is also known to be beneficial for anxiety, depression, stress, flatulence, indigestion and insomnia.
Lemon balm leaves contain phenolic compounds (dietary phytochemicals that may work as antioxidants in your body) and flavonoids (plant-based compounds with powerful antioxidant properties).
Here is a link for ideas how to use lemon balm
Both of these I sourced from the Hopkinton Farmers Market yesterday at Long Life Farms. I consider these little jewels of nutrition, thank you Laura Davis for cultivating such nutritional powerhouses!

Bored with just drinking water?

Boost Your Daily Intake with Fruit-Infused H2O!

“Drink more water” – It’s a statement you probably hear constantly from doctors, health coaches, sports team coaches, advertisements, and even mom and dad. But how much water are you really supposed to drink and how can you make doing so a bit easier?

Frankly, water isn’t everyone’s first choice in beverages, but it should be. Water accounts for nearly 60% of your body composition and is essential for growth and regeneration of every cell in your body. Without proper hydration, your body won’t work properly. Proper hydration supports the following major health benefits:

  • Prevents dry mouth, lips, and throat
  • Keeps the body cool
  • Improves muscle and joint function
  • Helps you lose weight
  • As your body is cleansed with water, your body sheds waste which leaves you looking and feeling lighter.
  • Cleanses toxins from your body
  • Shedding toxins gives you more energy, improves mental health and functioning, and gives you better skin and hair. Bonus! You will glow!

Using certain fruits, herbs, and flowers takes the benefits of hydration to a whole new level. Infused water benefits include:

  • Heightened metabolism
  • Enhanced digestive functioning
  • Improved immune system functioning (recuperate faster from illness and workouts
  • Additional energy boosts and mood enhancements

So how much should you drink? Half your body weight in ounces. You read that right.

It’s no secret that it’s difficult for many people to drink the necessary amount of water because it can be pretty boring at times. It isn’t as sexy as drinking a glass of wine and it doesn’t have the flavor a soda or sugary drink offers. And yes, while fizzy drinks are fun, it is so important that we limit the amount of sugars and artificial ingredients we put into our bodies. Thankfully, there are easy ways to make your water more interesting, flavorful, and packed full of health benefits. Still not a believer? Read on!

My favorite way to spice up my water intake is with fruit-infused water! Fruit-infused water is a great alternative to its soda counterparts while still being FUN. The main difference is, fruit-infused water is going to leave you feeling fresh and most importantly—HYDRATED! Almost every top massage and spa place I have been to serves fruit, herb, and flower-infused water.

Can’t wait to get started? Try this delicious and refreshing recipe! It’s one of my favorites!

Detox Watermelon Recipe

32 ounces of water
4 cubes fresh watermelon
6 leaves cilantro (cilantro helps with detoxification)

In a 1-liter pitcher, place the fruit and cilantro at the bottom and add water until full. Cover the top of the pitcher and let sit in the refrigerator for about 30 minutes to let the fruit seep into the water. The mixture should keep for two days.

The following are some other combination recommendations:

  • Orange, lemon, and ginger (improves immune system and blood circulation)
  • Cucumber, raspberry, and grape (beats inflammation and fights cancer)
  • Rhubarb, apple, and cinnamon (amplifies metabolism)
  • Strawberry and lime (boosts anti-aging)
  • Pineapple and mint (relieves joint pain and supports digestive system)

Need more support? Love what you see? Want to learn how to have more energy and how to take your health up a notch? I can help! 

Did you miss out on my Summer Clean Eating Program?  I will be running another session to this widely loved program starting July 13th,  please visit me at nourish for more information!  Click on 



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Nutrition Myth #2

Myth #2

The reason you eat too much {insert your vice} is lack of willpower.
Your willpower has an endpoint.  You eat a healthy breakfast then the rest of the day is down the tubes.  You start healthy at the beginning of the week then start crashing and burning by the weekend.  Willpower is finite.  It is exhaustable. By end of the night or week that willpower is gone.  It is not everlasting.  You cannot solely rely on your willpower to stay away from taboo foods or to eat just the right amount of food.  We overeat not because we’re weaklings, or that we are broken and need to be fixed, or we have a problem, but because we’re physiologically driven to do so when our meals are deficient in relaxation, time, pleasure, awareness, and high-quality food.
Here are some Mindful Eating Tools for you;
Aask yourself, do you take your time when you eat or do you eat fast and ravenously.  Do you sit down when you eat?  Do you pray or say that you are grateful for your food and the path it took before eating?  Do you smell and appreciate the textures and colors (opening up the senses) of your food before eating?  Do you eat mindfully enjoying each bite slowly before swallowing?  Do you make a beautiful place for yourself to eat (lighting a candle even if you are by yourself, a beautiful place mat, napkin or charger, beautiful music…)?
These are very simple tools to use when you eat even if you are not at home.  These tools will help you replace, push out and start your journey, your practice with {insert your bad habit here} like sugar, alcohol, overeating…and replace it with intention.  Don’t resist it, just do it.  Just like our body, our minds seek the path of least resistance (meaning we choose to do what is easiest and most convenient but in reality it pushes us further and further away from our connection with ourselves, causing all kinds of damage along the way).  Choose one and incorporate it at your next meal.
Please post the mindful eating tool you chose and how it changed your meal.
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Nutrition Myth #1

Myth #1. As long as you eat the right foods in the right amounts, you’ll lose weight and ensure good health.

Rolls off the tongue as scientifically sound but it’s caused way more damage than good.  We can eat the healthiest of foods, I mean there is a new superfood coming out almost every month – that’s another conversation, but if we eat too fast with anxiety or stress our body will naturally lower our metabolic burning capacity and digestive strength (adding even more stress if you are just counting calories to fit into a bathing suit for summer and not enjoying and feeling grateful for the food you are about to eat).    Another important piece to add is the body is not a calculator, therefore eating a ‘balanced’ meal by following the latest and greatest diet plan is not really your answer if you are wanting freedom, ease and peace with the battle of the bulge. In that case, we need to gain back our natural rhythms.

How do you gain back your natural rhythms you ask?

1.   Take time slowing down at meal time.  Preparing, plating, praying, consuming.

2.  Choose healthy foods (we all know what is healthy – real, fresh, organic foods not packaged) based on your palate, what your body tells you what it wants/needs.

3.  Following multiple cookbooks is a great way to help inspire great meals.

4.  Not every meal will be satisfying on all levels.  This is where the practice comes in.  Taking note of what meals don’t fit the bill so you don’t repeat.

5.  Caffeine, sugar and alcohol are culprits at creating a seesaw effect with our natural rhythm.  Choose wisely.

6. Information is everywhere, to our demise, which makes figuring out what your body needs an even more complex task.  Start focusing on one day’s consumption and everything that worked in that one day and everything that didn’t work.  Life is already complicated enough, it is our choice to add food/nutrition to this already long list.

I hope this gives you some tools to use for those questioning how to practice finding ‘your balanced meal’.  As always keep the lines of communication between you and your heart open to be able to make your best food decisions.


TMS Thin Mint Smoothie

I don’t know about your household but we bought 4 boxes 2 days ago and only 1/2 a box remains.  If you can’t get enough of your Girl Scout thin mints here is a great smoothie recipe to get your fix.  

1 cup cooled peppermint tea

2 handfuls spinach

1 small handful fresh mint

1 serving of chocolate protein powder

1/2 frozen banana

4 Brazil Nuts

1 scoop Skinny Gut or other acacia fiber supplement or flax/ chia

Optional: a handful of ice cubes for desired consistency 

Add to blender and blend on high.

Nourish and enjoy!


Show love and self-care by mindful eating

Overeating and stuffing your belly is a form of disrespecting yourself.  Instead try loving yourself by mindful eating.  

Here are some tip I use constantly at each meal.  I do my best to really feel the entire process of eating so I don’t overdo it.  

Find a way that works for you to be grateful for the food you are about to eat.  I like to give thanks by myself or with my family.  

Savor your food before eating, smell, feast your eyes on what you are about to eat – colors, shapes, textures.

Create each sitting as an experience instead of a ‘stuffing’.

Sit at the table while you eat more often than you stand, walk or eat in the car.

As you savor your food let your saliva produce in your mouth.  This saliva will assist in breaking down the food you eat to further ease digestion.  This will also slow you down from chowing down.

Constantly assessing your stomachs fullness (or satiety) on a scale of 1-10.  You want to keep your belly at a 3/4/5.  1 is empty stomach, 5 is starting to feel heaviness, distention, uncomfortableness (ie, thinking about opening pants button) in the belly and 10 is keeled over in pain by belly stuffing.

Try this at your next meal to start developing your body aware through mindful eating.  Please post if you have any of your own tips to share.

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Cheezy Sunflower Kale Chips

I don’t know about you but I love kale!  And if I can find a way to sneak it in my diet and for my family, the better!  I know it sounds gross but the nutritional yeast is packed with nutrition and gives dishes a cheesy, nutty, savory flavor without using real cheese.  Nutritional yeast is naturally high in B-vitamins, folic acid, selenium, zinc, and protein.  Making these chips was eassy-peessy and hope you try them sometime.  It is best to buy a bag of already cut up and washed kale, to save time.  Do not wash the kale unless you have time to completely dry the kale before popping in the oven.  Your kale chips may not come out as ‘chippy’ if they are wet.  Play around with the flavors that most interest you.  Nourish and enjoy!

1/2 bag of cut up kale – about 5 handfuls, enough to cover cookie sheet
1/3 – 1/2 cup Nutritional Yeast, go with less if this is your 1st time trying NY
1 cup soaked sunflower seeds (optional to soak before cooking, I soaked mine for 2 hours)
3 tbsp lemon juice
Water as needed to bind sunflower mixture
1 tsp Himalayan Sea Salt
1 tsp freshly ground Black Pepper
1 tsp freshly grated nutmeg

Preheat oven to 250 degrees.

Cut any remaining leaves off spines then chop kale leaves to bite size pieces.
Blend all ingredients except Kale in food processor. Evenly coat by massaging EVOO
onto kale leaves then cover kale with sunflower mixture. Place kale on cookie sheets making sure to spread 1 layer of kale only (do not pile kale not top of each other as best as possible).
Place cookie sheet in oven for 30-35 minutes.  Keep your eye on them as to not burn.

Have fun with substituting cashews for sunflower seeds. Make a spicy version with cayenne pepper.

Keep in airtight container to enjoy for the week!

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Toxic milk. Is it in your fridge?

I’ve been wanting to post about this for a while. I knew as soon as I got on to this topic I’d get my chance to get all geeky-nerdy-nutrition-girl on you. If this is too over your head or you just want to get to the nitty gritty skim down to the last two paragraphs. No hard feelings 🙂

Have you ever thought about ‘ultra pasteurized’ milk? Well, you better check your milk carton. There’s a 90% chance you’ll realize it’s ultra-pasteurized. Ok, so now what does that mean and is it good for me?

Ultra pasteurization, first marketed by Parmalat in 1993 didn’t take off so well because consumers didn’t trust milk that didn’t need to be refrigerated. So, they got savvy and didn’t make mention of this on new packaging and kept the milk in the fridges for purchase.

The ultra pasteurization process is often referred to as “Ultra High Temperature,” or UHT pasteurization. The UHT process heats the milk to 280° F for only two seconds, and eliminates a larger percentage of bacteria than HTST (high temperature short time – One of two types of pasteurization processes practiced in the United States. Traditional pasteurization, heats milk to a required minimum temperature of 161°F for 15 seconds. This is commonly referred to as “High Temperature, Short Time,” or HTST pasteurization. Heating the milk removes 99.9% of the bacteria in the milk, which gives HTST milk an approximate shelf life of 16 – 21 days from the date it was packaged.) pasteurization. When coupled with sterile packaging, the ultra pasteurization process creates an extended shelf life of 6-9 months. *Key here is extended shelf life, which is the goal of all big $ food companies to increase their bottom line. There is debate that while these processes rid the milk of some valuable vitamins, it’s purpose is mostly to rid the milk of bad bacteria. I’m not sold yet, this is a hot topic and will keep my eye on this. Which is why I have decided to limit my kids intake of milk.

The protein molecules that you ingest with milk normally excrete enzymes that fit in between each structure to enable the body to absorb all the good stuff into the bloodstream as your body digests. With UHT milk the protein molecules don’t allow for the enzymes to fit in between each structure (similar to HTST), therefore not allowing the body to absorb it’s nutrients and possibly creating havoc by falling through the cracks of the digestive lining (uh-oh!) creating an immune response from your body. Not ideal. And sometimes incapacitating. The latter is especially worse for those with existing leaky gut issues, milk intolerances and allergies.

I’ve been following food companies closely lately and have noticed a large majority of organic food companies being sold off to larger ‘profit-based’, ‘mass-marketed’ food companies. I am already pretty biased as far as not purchasing or endorsing any big $ food corporation and have decided to not purchase UHT milk (even if it says Organic – I know this wicked web of confusion ‘they’ have created called nutrition is out of hand and we NEED to be our best detective to make the best choice for our family) for my kids. When I do purchase milk, I choose wisely by only purchasing from milk companies I know and trust, mostly local dairy farms. I also chose to make my own almond milk on occasion if I can’t find a reliable alternative milk at the grocer.

Remember, your digestive tract is your gateway to amazing health! Yes, your insides are more important than your outsides to achieve optimal health.

In conclusion, you need to make the best choice for yourself. Now put your detective hat on and tune into your body to feel, hear, and sense if the milk you are drinking is wreaking havoc on your system. For some people will not have any health issues. You may even find the need to research further.

Now, I would like to hear from you. Please share your experience with milk or questions with me here.
Any raw milks drinkers out there?