Wellness Coaching Advice for a healthy life

Feed your mind body and spirit.

Feed your mind body and spirit.

Your body is one part, nourish all of you and you will start to heal.

Recent Posts

Why and How Paleo Works

Why and How Paleo Works

Have you heard about the Paleo concept, it’s more of a lifestyle change than a diet.  It shows us how to eat the foods that come from nature.  Paleolithic times, man hunted and foraged for food.  Protein rich meats meant energy and less hunger throughout […]

Why Are Fermented Foods Good For You?

Why Are Fermented Foods Good For You?

Fermented Foods The Tangy, Sweet, Pungent, and sometimes Spicy Super Food, everyone should be eating! What Are Fermented Foods?   Fermented foods in the simplest sense are foods that have been preserved through a process called Lacto-fermentation. Lacto-fermentation occurs when bacteria process sugars and starches […]

How To Lower Your Blood Glucose Levels

How To Lower Your Blood Glucose Levels

Glucose Meter



Diabetes mellitus is a serious condition that affects millions of people and costs millions of dollars. Diabetes type 2 means the body became insulin resistant. This can be prevented and managed for those who struggle. I know the difficulties you face every day, I am a diabetic too. There are a good number of foods that lower blood glucose. I know some of you might be familiar with these Foods and others may not. Vegetables are one of the greatest foods for the body that’s why every nutritionist and dietitian will recommend a raw food diet. The more vibrant the coloring of the vegetable, the more nutrients, vitamins, and antioxidants are in it to heal us.

Foods That Lower Blood Glucose Levels

Having a great big salad with plenty of lettuce, tomatoes, olives, and cucumbers will lower your blood glucose levels. The secret behind this is that green vegetables have a very low glycemic index. The glycemic index is a measurement of how high a particular food will raise your blood glucose and how fast it happens.

I eat a salad every day, I get a mix of romaine, iceberg, and butter lettuce. These are just the ones that I happen to like. There are over a dozen varieties of lettuce. Have you ever heard of bitter melon? It looks very much like a cucumber with bumps and it is been scientifically proven to lower the blood sugar. You can eat bitter melon raw or cooked, it’s up to you.

I know one of my father’s favorite foods were artichoke hearts, I personally never tried them. But one of the great health benefits of artichokes is it has been scientifically proven to improve blood sugar control and diabetes. Artichokes have a carbohydrate in the form of inulin, it is a starch that is handled differently in the body and other sugars. Inulin is not used for energy metabolism, instead, they increase production of beneficial short-chain fatty acids.

Inulin can also be found naturally in burdock, chicory, dandelion root, leeks, onions, and asparagus. Speaking of asparagus, I have some growing in my front garden and at first, I had no idea what it was. My husband would go out and pick it and start chewing on it. There are 300 varieties of asparagus in the world and only 20 varieties are edible. If you purchase your asparagus from the local grocery store it must be North in a day or two. I personally suggest that for most raw vegetables.

Over the past 10 years or so I have eaten more varieties of food than I did growing up. In order for food to be powerful, it does not need to be big or for you to consume a large quantity. One of these strong and powerful foods for me is alfalfa sprouts, I love them. They are one of the few foods that I can eat raw. I usually prefer to sauté my vegetables. Alfalfa sprouts will lower your blood glucose levels. In fact, I learned a very interesting fact the other day, deer eat alfalfa sprouts. You can grow your own alfalfa sprouts organically that way you always have a fresh supply.

Another small, powerful, and very delicious food is olives. These days you can get them garlic stuffed, Jalapeno stuffed, feta cheese stuffed and the list goes on and on. I could sit there snack on a fleet of olives, cheese, and salami easily for lunch. I pretty much grew up on it. Creating your own salad dressing with olive oil is great, simple and easy. Olives supply you with the necessary healthy fats that will help lower your bad cholesterol and supplies you with the antioxidants that you need to reverse the damage caused by oxidative stress. Oxidative stress is directly linked to type 2 diabetes.

Blueberries lower blood glucose levels. They contain vitamin-c, flavonoids, and lots of antioxidants that will reduce the toxins that build up in the liver causing diabetes.

Almonds are a great snack food. Almonds help balance your blood sugars so they don’t spike. They also help give you energy throughout the day. You can put sliced almonds on your salad. If you must have chocolate covered, go for the dark chocolate, it’s lower in sugar and better for your heart.

Dark Chocolate in moderation as a substitute for milk chocolate candies is better for you. I don’t know many chocoholics that can stay away totally from chocolate for long periods of time. The cacao content will vary from 65-84% dark. The more cacao, the less sugar leaving this treat bitter but satisfying. It helps increase insulin sensitivity and lowers blood pressure.

Flax Seeds contain omega-3 fats, usually, you get this type of healthy fats from fish but flax is the best plant source for this. A component that is beneficial for your brain and lowers glucose levels is called Alpha-lipoic Acid. You can find this in supplement form as well. I take it every day and love it. ALA in the flax seeds helps reduce inflammation in the body.

Brussel Sprouts have enough vitamin-c and vitamin-k to meet your RDA. Most green vegetables boost the immune system, reverse cellular damage and detox your body. The detox part is important and we need the high levels of vitamins for this. Inflammation can be caused by stress, this causes cell death and bad cells. Bad cells attack good cells and assimilate them to be bad and this is the root of illness’. Diabetes is more than just insulin sensitivity, it took time for this type of damage to occur. The proper diet can reverse the damage.

Try to consume 4-6 servings of vegetables a day plus 2-3 servings of fruits, plenty of protein sources like eggs and meats, healthy omega 3 fats like sunflower oil instead of canola. Fermented foods are excellent for digestion and balance of gut flora, which will be discussed in another post. Grocery stores should carry farm fresh organic produce for customers. When shopping, it’s best to stay on the outside aisles and start in produce, pick up seafood, spices, meats, and dairy. I prefer going directly to the farm but that may not be feasible for all. The dietary changes I suggest to you is to boycott the fast food chains, eliminate processed foods, prepare foods at home, plan meals ahead of time and involve the whole family.



10 Foods You Should Avoid

  1. Processed Foods also known as food products are pre-packaged, powered, instant, enhanced, enriched and factory made foods. They are found in boxes, bags, containers, and wrappers. If you are unsure if what you are buying is processed, look at the ingredient list. Foods from nature don’t have an ingredient list.
  2. White Rice is a starch that breaks down into simple sugars in the body and unless you are working out, your body stores this glucose in your fat cells. Our belly fat is a prime example of store glucose.
  3. Potatoes are another starchy vegetable that will increase the glucose in your blood.
  4. White Flour is the product you get after the bleaching and so-called enrichment. They enrich it with toxic components and claim it to be vitamins and minerals. Again this has been turned into empty starchy carbohydrates that not only make you obese but creates the high glucose readings you see on your meter.
  5. Desserts, whether they are store bought or baked from a box, contain several types of sugar with ingredients such as MSG that has been directly linked in studies to cause cancer.
  6. Hard Candy is created from white sugar and food dyes. Some dyes have been linked to other such diseases like autism.
  7. Sugar-Free Products are a marketing ploy to get dieter to buy these new foods. If you truly want sugar free, eat raw vegetables. These food products are substituted with sugar alcohol and sweeteners. Most of them are artificially made in a lab, no part comes from nature. The sweeteners become addictive because the person thinks they don’t raise glucose levels and are 0 calories.
  8. Deli Meats have added sugar, corn syrup, added salt, oils, artificial flavoring and very little nutritious value. That’s not even mentioning the nitrates that cause health problems. I know most of us grew up on sandwiches of ham and bologna. If our parents didn’t know what was in it, how would we have known as kids?  Now we know better.
  9. Fast Food isn’t real food, it’s over processed meat parts ground into mush and sold as meat. I remember getting chicken nuggets as a kid from McDonald’s and wondering why the meat was gray. It’s not only the meat that is full of antibiotics, growth hormones, GMO fed commercial livestock but the sweeteners. Yes, sweeteners in drinks, dressings, buns, ketchup, pickles etc.
  10. Soft Drinks are possibly the worst thing you can drink especially if you are a diabetic. The carbonation alone is bad for you never mind the high fructose corn syrup and food coloring. Everyone I know that went on a diet, drinking diet soda believing there was no sugar in it, they gain 50-80 lbs and developed diabetes. Soda is addicting but full of sugar and empty calories. Soda damages your liver and disrupts your natural insulin production.



Does Exercise Lower Blood Sugar?

Yes! Our muscles depend on glucose for energy and exercising stimulates the liver to release it into the bloodstream so that you can work out. Exercising for at least 30 minutes daily will create a way for the body to continuously burn the glucose in your blood. Your body becomes more insulin sensitive for at least 24 hours after your workout session so if you build a regimen and stick to it, you burn 247. This is beneficial to all of your body systems.

Losing weight will be a great help in your battle to reverse your diabetes. Body fat stores glucose. The type of exercise you choose is up to you. If it’s something you don’t enjoy but feel that you “have” to do it, stop. None of us stick to things we don’t like for very long. I prefer walking in the woods vs running on a treadmill. Here are a few suggested activities:

  • ride a bike
  • walk nature trails
  • bowling
  • yoga
  • tai chi
  • tennis
  • softball
  • aerobic class
  • swimming
  • weight lifting
  • dancing



Reducing The Stress

You may have heard me say it a few times but it’s true. To become healthier, you must reduce the stress and I mean the bad stress. Believe it or not, there is good stress and bad stress. I’m not sure there is such a thing as a stress-free life. When stress lingers for days on end, it’s chronic and it takes a great toll on your health. Receiving the diagnosis that you are now diabetic is stressful, then to hear of all the foods that you used to eat are not an option anymore, is stressful so now what? Now we take a deep breath and tackle that stress.

Find The Origin

Observe yourself when you are stressed out and find the root. Sometimes it appears that we are stressed for no apparent reason. Other peoples stress can affect us. Our environment has an impact on us. The workplace can be the worst aggravator of stress. Whatever it is, discover it and you are one step closer to controlling it. Do you have clutter in your life, perhaps in your house or office? Clutter can stress you out.

Accept What You Cannot Control
There will always be things in life that you wish you could control and that causes so much stress. I never thought of myself as a control freak but I discovered that some of my stress came from me. I had thoughts of “if they would only listen to me and do what I told them to do” and I would drive myself nuts all day. This may be normal for many people but that doesn’t make it healthy. We can’t control other people. Their opinions of us are none of our business. How others act towards you is a reflection of them, not you.

You Can Change For The Better
There is a saying “You can’t live a positive life with a negative mind”. You have the power to change how you think and react. Remove the negativity or transform it into positive thoughts and actions. Your body will respond to this positive energy change. I stop myself often from complaining or whining when things don’t go my way. If you have a habit of saying “I can’t”, try saying to yourself “I can”.

What Should I Do?
I suggest meditation and tai chi. Both of these activities are easy on the body, teach us to focus and be present. Deep breathing exercises give us the necessary oxygen to fully relax and release the tension that we hold from stress. If you prefer guided meditations like I do, that’s a great start. Let go of the past, it no longer serves a purpose. If you are able to perform yoga and love it, then by all means. I understand that not everybody is able to perform such an exercise as yoga, Pilates or weight lifting at first.

Talk about it. Have a deep conversation with someone, a friend, partner or therapist and let it out. Crying and screaming can work to release stress as well but I noticed that not everyone can handle that. Laughter is really the best medicine for stress sometimes, so have a good laugh.


My Story

I have dealt with an enormous amount of stress in my life since I was little. Even though I was very active as a kid and teenager, it changed as I started my twenties. I would emotionally eat to handle everything that stressed me out. Relationships that ended badly to jobs that suck the life out of you, even a psychologically abusive mother. I thought I was leaving that all behind when I moved out of my mothers’ house and got married, I was wrong. I transferred my job and shortly after getting married we found out we were pregnant. My husband lost his job after our daughter was 6 months old. I was harassed at my job and hated it but had great health insurance benefits that were needed for our daughter who was diagnosed with Marfans at 15 months. Our daughter is about to have her 6th surgery this summer. It’s been a rough road. I did not handle the stress as well I should have, the food was my therapy. I have the experience and the education. Now as I graduate school, I have the knowledge to share with others and the passion to help those who want it.



Changes don’t happen overnight. It likely took years for you to develop type II Diabetes and will take at least a few months to reverse the damage and start the healing process. Transforming your old habits into new healthy ones will take time, patience and dedication. This is a lifestyle change, not a fad diet. If you prefer one on one counseling on nutrition, use the contact me form and I will get back to you as soon as possible. You are not alone, thousands are on this journey with you and you can do it. I am doing this with you, for me and my family.




What Can I Eat To Gain Weight? – The Healthy Way

What Can I Eat To Gain Weight? – The Healthy Way

The majority of people visit nutrition websites to find out how to lose weight. Well I am different. I realize the food does so much more.  I have been studying nutrition and alternative medicine for 3 years.  My husband has a high metabolism and my […]

Steak Salad

Steak Salad

  Ingredients: 8 oz. Organic Spring Mix 2 oz. Organic Cranberries ½ Tbsp. of Himalayan Pink Salt ¼ tbsp. of cracked black pepper ½ Red Onion ¼ cup of Sunflower Seeds 1 diced red heirloom tomato 4 oz. steak of choice Dressing: 4 oz. Avocado […]

Organic Chicken Nuggets

Organic Chicken Nuggets

Chicken Nugget



1 lb. Chicken Breast

1 cup of Italian Bread Crumbs

½ Tbsp. of garlic powder

½ Tbsp. of Himalyn Pink Salt

¼ tbsp. of cracked black pepper

¼ tbsp. of oregano

2 large eggs

¼ cup of milk

1 cup of Grapeseed oil

Time: 25 min prep and 35-45 min cook time.


Use organic products when possible.  Crack the eggs into the bowl, add milk and stir together.  Cut up the chicken and add to the egg mixture.  In a separate bowl add bread crumbs, garlic powder, salt, pepper, and oregano. Stir up the dry ingredients.  Pour the oil into the pan and put on a medium heat. Allow 10 min for the oil to heat up. Dip the chicken pieces into breadcrumbs to cover completely and place in the pan. Turn over each nugget to ensure it is golden brown on all sides.  Place on a plate with paper towel to absorb excess oil.

My secret is not walking away while cooking.  Other oils to cook with would be safflower, coconut, almond, flax seed, peanut and olive.  Make sure it is safe for high temperatures.

Scrambled Eggs with Spinach and Cheese

Scrambled Eggs with Spinach and Cheese

  Ingredients: 3 pasture raised large eggs 6 organic baby spinach leaves 1 pinch of organic shredded cheese 1 pinch of Himalayan pink salt 1 pinch of organic black pepper 1 pat of grass fed butter or ghee Prep time: 5 min Cook Time: 3 […]

How To Have Better Digestion With Techniques To Relax & Meditate

How To Have Better Digestion With Techniques To Relax & Meditate

A little secret is that our bodies digest foods better when we are relaxed. We are not meant to rush around, eat standing up, eat on the run, eat while driving and skipping meals because we are too busy to sit down and have a […]

How To Decrease Your Risk Of Breast Cancer With Nutrition And Lifestyle Changes

How To Decrease Your Risk Of Breast Cancer With Nutrition And Lifestyle Changes

The pink ribbon for breast cancer awareness


Cancer is a scary word; it seems that you see it everywhere you go. The internet is swarming with stories regarding survivors, the latest technology, cures, newly diagnosed patients, celebrities willing to get a full mastectomy to avoid getting breast cancer and so on. Recent statistics from breastcancer.org states that “about 1 in 8 women will develop invasive breast cancer over the course of her lifetime”.  I will teach you how to decrease your risk of breast cancer with nutrition and lifestyle changes.

What are the risk factors for Breast Cancer?

Many of us understand certain risk factors for breast cancer in women from the media, social circles, school and family ties. Studies show a very common factor is family history of breast cancer, this is proven not to guarantee that you will be diagnosed with breast cancer. A woman with a BMI (body mass index) greater than 35 is at a greater risk for developing breast cancer than the woman that has a healthy BMI of 20. In order to figure what your BMI is, please click here. Radiation from X-Ray machines increase your risk as well as radiation from the local nuclear power plant in your town. Aging cannot be stopped and comes with many downsides such as wrinkles, bone loss, eyesight reduction, slower metabolism and increased risk of breast cancer.

Women that have overcome the wonders of menopause will now have a lower chance of breast cancer compared to those that have not yet hit menopause. Research shows that if a woman chooses to take HRT for symptom relief when she enters the menopausal state, her risk for breast cancer increasing dramatically. HRT is hormone replacement therapy, a series of man-made hormone supplements to assist your body with the change of life. There is an alternative form of hormone therapy called Phytotherapy using plant based hormones that have a low risk of side effects. For more information, click here. According to the Mayo-Clinic staff that put together a list of the risk factors, being born a female is enough to increase your chance of breast cancer because although men can get breast cancer, women are diagnosed with it more often. The other risk factors listed are drinking alcohol, hitting puberty early, never having children, experiencing menopause at an older age and inherited genes (Disease and Conditions Breast Cancer, Risk Factors, 2015).

BPA’s are found almost everywhere, they are an endocrine disruptor and have been linked to breast cancer by researchers at Duke University (Soucheray, 2014). Every day in America millions of people are eating their meals without understanding what they are actually ingesting. GMO’s are genetically Modified Organisms that a corporate giant, Monsanto, is using to “increase” the food supply. Research studies in Europe have linked pesticide use with cancer in lab animals (Ingrid L. Edstrom, n.d.). Women have been advised for decades by their physician to get annual mammograms when they hit 40 years of age to determine the risk and chance of breast cancer. For too long women have been misdiagnosed and treated for a cancer that didn’t exist until the “treatment”. Mammograms are concentrated radiation that is 1,000 times stronger than getting a chest X-ray. Radiation creates mutated cells in your body.

According to Dr. Axe, a woman with a family history of breast cancer and gets radiation has an increased chance of getting breast cancer by 150% (Axe, n.d.). Everyday household cleaners contain chemicals that are proven to cause respiratory complications, skin irritations, disrupt hormones and cause certain cancers. There is one great organization that lists the ingredients and the toxicity and give you alternative options that are safer, this organization is the Environmental Working Group.


How To Decrease Your Risk of Breast Cancer

Raw foods
Researchers have proven that a diet rich in beta carotenes can reduce the risk of breast cancer by 18%. Taking Vitamin D is good for reducing cancer in women by 60% according to researchers in an article about Vitamin D found in the Natural Medicine database provided by Everglades University. As an effective first step, removing the risks from your life will automatically increase your survival rate. Since it is proven that processed foods and foods that have been genetically modified give you cancers then it would be sensible to eliminate this from your daily nutritional plan. Replace the “poison” with whole, organic foods that have been certified and locally grown if possible. Pesticides and other chemicals used in commercial farming is linked to breast cancer doubling the risk.  These pesticides not only affect human health but the health of our pets too.

A raw food diet is a recommendation. Raw vegetables and fruits provide us with the fiber needed to extract toxins from our cells and remove it through bowel movements. Water is a critical step in this process as well, our cells are just like our planet, 80% water. A primary reason that raw food is recommended is because cooking the food will change to composition of the healing properties. Real food heals, always has and always will. History has taught us this a long time ago in Greece “Let food be thy medicine”.  Your body also requires healthy fats from omega-3’s.

Phytochemicals such as carotenes, coumarin, dithiolthiones, glucosinolates, thiosyanates, flavonoids, isoflavonoids, lignans, limonioids, polyphenols and sterols in foods have anti-cancer properties. Carotenes are found in dark vegetables like kale, carrots, squash, spinach, tomatoes, yams and potatoes. The fruits that contain carotenes are cantaloupe, apricots and citrus fruits. Carotenes acts as antioxidants to enhance the immune system.

Coumarin has antitumor properties, enhances the immune system and stimulates antioxidants. Coumarin can be found in carrots, celery, fennel, beets and citrus fruits. Dithiolthiones, glucosinolates, and thiosyanates all keep cancer from damaging our cells while assisting with our detoxification process that should be done daily. Theses can be found in the broccoli, Brussels sprouts, collards and kale.

Flavonoids are antioxidants that fight tumors and improve the immune system. They give dark fruits their coloring, found in berries, cherries, tomatoes, peppers, greens and citrus fruits. Isoflavonoids block estrogen receptors found in soy and other legumes. Yes there is food that messes with our hormones, scary.

Flaxseed as a whole and as oil, whole grains, nuts and seeds have lignans. Lignans act as antioxidants to balance our hormones making us less moody for one thing. Limonoids comes from celery and citrus fruits and this will increase the detox process while blocking carcinogens. Polyphenols also balance our hormones, block carcinogens from forming in our cells and will provide antioxidant properties. These are found in green tea, chocolate and red wine. Yes ladies, we can eat our dark chocolate and drink that delicious red wine with dinner in moderation.


Foods That Cause Breast Cancer

Box of Donuts
If you have had breast cancer before, drinking alcohol increase the risk of it returning. Alcohol damages yours metabolism and lowers the immune system. Although there is debate over the link between breast cancer and caffeine, it’s best to limit the amount of caffeine in your diet. Smoking cigarettes is a risk factor for many cancers due to the carcinogens in the tobacco.

Avoid the white sugar food products that are sold and marketed to look good. As sweet as it is, sugar is not good for us. Sugar does not only cause breast cancer but diabetes mellitus, obesity, chronic pain, chronic inflammation, depression, anxiety and much more. Love the carbs? Yea that’s what they are hoping for, to hook you in so they have a repeat customer, they don’t care about your health. Processed foods are everywhere and they are not food, they are food products, there is a difference. Read the ingredient list on the product before buying, sugar is hiding in plain sight.

Look for:

  • Sucrose
  • Glucose
  • Maltose
  • Lactose
  • Fructose
  • Corn syrup
  • High fructose corn syrup
  • White grape juice concentrate
  • Evaporated cane juice
  • Anhydrous dextrose
  • Confectionary sugar
  • Invert sugar
  • Malt syrup
  • Nectars
  • White granulated sugar



Natural Remedies for Breast Cancer

Holistic approach
Acupuncture is a personal favorite treatment for many ailments and is shown to be effective with cancer patients in relieving nausea, anxiety, hot flashes, etc. (Acupuncture–Patient Version, 2015). An interesting herbal remedy proven to kill cancer cells is actually one that we see every Christmas, Mistletoe. This plant is said to be toxic in excess and the breed grown in Europe is less toxic than the breed grown in North America. Although this may be something to be cautious about, the clinical trials done in Germany show promise. The National Cancer Institute makes the claim that “Results of a few animal studies have suggested that mistletoe may be useful in decreasing the side effects of standard anticancer therapy, such as chemotherapy and radiation therapy, and that it counteracts the effects of drugs used to suppress the immune system, such as cortisone.”

One of the attributes of cancer is inflammation. Many herbs have been said to contain anti-inflammatory proprieties and may support the immune system in lessening the symptom. Many people do not realize that the spices and herbs they are cooking with in the kitchen have medicinal properties. View turmeric for example, this yellow orange colored spice found in India is known world-wide for its anti-inflammatory effects.

Anyone who suffers from insomnia maybe familiar with Chamomile tea that will help them relax and get a restful nights’ sleep in lieu of taking a OTC medicine such as a sleep aid. Chamomile is readily available as a tea in almost every grocery store and health store in the United States. The other benefits that we are not taught about is that is serves as an anti-inflammatory, antioxidant and astringent. This means that Chamomile slows the growth of cancer cells enough to be documented and considered a supplemental support for the immune system. The immune system is compromised when they have cancer therefor any herb that would support and stimulate the immune system would prove beneficial in the battle to restore health.


Lifestyle Changes-Ways to Relieve Stress and Anxiety

Friends meditating together
Stress is a huge factor in all chronic diseases including breast cancer. You are fully capable of lowering your stress and lowering your risk. I will give you the lifestyle changes that I practice handling my stress and anxiety. A lifestyle change is a permanent adjustment to how you live your life to improve the quality and increase your mortality rate. Our health increases when we are relaxed and allow our body to heal naturally. We are all born with the innate power to be healthy, free from cancer and other diseases. Stress aggravates and disrupts this internal process creating chaos on a cellular level. Chaos within will create cell death that is cancer.

You may be wondering, why bring this up and what does it have to do with breast cancer? Everything. We neglect ourselves in order to provide for others. We work jobs that pay the bills but kill our health by stressing us out. Living in a fast paced way of life leads us to poor eating habits, poor sleeping habits, mental illness’, and poor coping mechanisms. Fast food and processed foods are everywhere, cheap and convenient so that we aren’t even aware of how this affects us and makes us sick. The surrounding environment, if not taking care of, is toxic to us and toxicity is directly linked to cancer. Nourish your body, mind and soul. Nutrition alone is not enough to create a healthy body.

Focus on breath. Paying close attention to your breath is definitely the easiest method to calm down especially if you have a busy life and can’t find time to meditate for 30 minutes. It can be done anywhere, anytime, during dinner, in the bathroom, driving to work, walking the halls, food shopping etc. I have learned to walk away from my desk at work and hide in the stock room to perform breathing exercises and restore a calm mind before things get too crazy. When I lay down at night, my thoughts worry about work and the stress or arguments etc., so I remind myself that I’m not at work with this simple mantra, “I am home, I am safe”. This will bring my focus back to the here and now. I have recently been using another mantra to start my day, “It’s going to be a good day.” This works very well for me.

Visualize your body whole without cancer. I first learned about visualization during meditation almost 15 years ago during a Reiki class at my old high school. As I was reading my chapters and going through the exercises, I couldn’t help but think of my Chakras and how they incorporate into meditation. A Reiki practitioner will use the body’s Chakras to locate an area that needs healing, sometimes a blocked Chakra can result in losing one’s voice or “butterflies” in our stomach. The practitioner will meditate and visualize opening the blocked Chakra and cleanse it with energy. Now I can use a variety of techniques, I prefer guided visualization.




What is Reiki? Reiki means “true self” is a Japanese healing modality that uses Qi to assist in healing. Qi is our life force energy. The energy that flows through all living things. Traditionally a prayer is said prior to the session, giving thanks to the powers that be. A level II or III practitioner can heal the person through time and space, sending healing energy. The practitioner uses hand positions to align with the illness of the patient, the energy flows through, heals and unblocks the chakra associated with the illness. If the patient is uncomfortable with being touched, the practitioner can hover the hand positions above the patient and emanate the energy. When our energies are blocked or stale, we suffer pain and illness. A headache can be cured with Reiki. The patient feels warmth flowing through their body and they relax. I practice Reiki on myself and my family, it will work on pets too. The Japanese believe that stagnant Qi creates illness in the body, illness such as breast cancer. Even if you are taking a traditional route in breast cancer treatment, which is up to you, Reiki can help alleviate the stress and pain that you experience from Chemo and radiation treatments.

Practice Yoga. Like Reiki, Yoga is a spiritual experience. It is not truly known how old Yoga is. The practice of yoga comes from Hindu, possibly practiced by Buddhist monks. Yoga in the Eastern world is an ancient practice of meditation, stillness, and focus on our inner selves. Yoga is beneficial for the mind body and spirit as is Reiki. Although Yoga does not require hands on from your practitioner or teacher, it is hands-on from yourself to go through positions. Yoga reduces depression, sadness, anxiety, stress, body tension and a long list of other ailments that we suffer from daily. Yoga may not be for everyone, you must always consult with your physician before embarking on a new physical activity. Yoga requires your body to be in motion versus stilled position receiving energy work.





Humans are not the only mammals to get cancer. Click the on the Paw to learn more!


Pets get cancer too!

Medical Disclaimer
All information contained in this post is for educational purposes only, this does not serve as medical advice. This paper contains factual evidence found from scholarly journals, articles, and medical websites. If you have questions or experience any of the symptoms listed here please consult your physician.



Acupuncture–Patient Version. (2015, November 20). Retrieved from National Cancer Institute: http://www.cancer.gov/about-cancer/treatment/cam/patient/acupuncture-pdq

Axe, D. (n.d.). Mammograms Cause Cancer. Retrieved from Dr. Axe Food is Medicine: http://draxe.com/mammograms-cause-cancer/

Disease and Conditions Breast Cancer, Risk Factors. (2015, September 18). Retrieved from MayoClinic: http://www.mayoclinic.org/diseases-conditions/breast-cancer/basics/risk-factors/con-20029275

Ingrid L. Edstrom, F. M. (n.d.). Genetically Modified Foods, Herbicides and Pesticides and Breast Cancer. Retrieved from ProActive Breast Wellness: http://www.proactivebreastwellness.com/dangers-of-gmos/

Soucheray, S. (2014, July 1). Study: BPA Can Activate Breast Cancer Cells. Retrieved from North Caroline Health News: http://www.northcarolinahealthnews.org/2014/07/01/study-bpa-can-activate-breast-cancer-cells/
Murray,M (2005). The Encyclopedia of Healing Foods

Balch, P (2010). Prescription for Nutritional Healing


Nutrition and GERD

Nutrition and GERD

    GERD is heartburn that occurs more than twice a week. GERD occurs when the stomach acid goes past the LES and up into the esophagus. Stomach acid will damage the lining of the esophagus if this is reoccurring or stays in the esophagus […]

What’s Eating You?

What’s Eating You?

Let’s talk about what’s eating you. There is nothing new about eating disorders. Eating disorders are mental health problems with a detrimental physical outcome for both men and women, although women tend to be more affected in the population than men. People who suffer from […]

Antioxidant Rich Foods List

Antioxidant Rich Foods List

Blueberries, blackberries, raspberries are a great source of antioxidants
Many of us go about our daily lives without much thought to the food we consume. The basic education that we are given is usually a food pyramid or food plate suggestion with how many servings a person should have of each category. I was the person that grew up asking why. I decided 3 years ago to enroll in college for nutrition and alternative medicine. This is where I learned the why, how, when and what matters when it comes to our food. If you read my other post on antioxidants, you know now what they do for us. I will also give the ORAC value of each food. The ORAC value is the Oxygen Radical Obsorbance Capacity, it measures how much antioxidant is in a food. Now it’s time for the antioxidant rich foods list.



A serving of blueberries

Don’t let the size fool you, they are powerful little berries. There are 30 different species across the regions of North America and Europe. The compounds of the berry that gives it the color are the flavonoids and anthocyanidins. Anthocyanidins are the primary antioxidant and blueberries are at the top of the list with an ORAC value of 4669. If you are fortunate enough to find or grow wild blueberries, they have an ORAC value of 9621, that is almost double. Blueberries provides Vitamin C, Vitamin E, soluble fiber, insoluble fiber, manganese and riboflavin.




Sweet or Sour Cherries


Cherries were a delicacy once upon a time. Cherries were brought to America in the 1600’s. Sour cherries will have fewer calories than the sweet cherries naturally. The beautiful deep red color comes from the flavonoids, anthocyanidins and proanthocyanidins. These are also responsible for its antioxidant properties. Cherries will also help block the signal pain and reduce inflammation. Cherries have an ORAC value of 3747.




red grapes

Grapes have to be my daughters favorite. As we all know, grapes are used in wine making and has been around since 5000 B.C.E. Grapes are a great sources of Vitamin B6, Vitamin C, manganese, potassium, thiamine and riboflavin. The flavonoids give grapes their color and make them a perfect antioxidant. Have you ever seen anit-wrinkle skin creams with Resveratol? Antioxidants reduce the oxidative stress in our cells allowing them to be healthy. Healthy skin has a certain natural glow or look and this comes from our diet, exercise and spiritual practice. Resveratol comes from the flesh of the grape, this antioxidant may help reduce plaque in arteries and reduce the risk of certain cancers. Red grapes have an ORAC value of 1837, black grapes have an ORAC value of 1746, and white or green grapes have an ORAC value of 1018.




a kiwi split in half

I discovered how delicious kiwifruits are when I was 30 and was on a kick of going to the gym, I needed alternatives to my traditional snacks. These fuzzy little guys are native to China but are more recently grown in the United States, New Zealand, Italy, Japan, France, Greece, Spain, Australia and Chile. Kiwifruit provides Vitamin C, Vitamin E, Vitamin A, dietary fiber, potassium, magnesium, copper, and phosphorous. Vitamins A and E are antioxidants. These fruits are well-known in Italy to promote respiratory health. The ORAC value is 862.



Citrus Fruits

Beautiful Pink Grapefruit

Limes are excluded from the list due to the low ORAC value of 82. Lemons, oranges and grapefruit are good sources of antioxidants from the vitamins they provide. Lemon have Vitamin C, Vitamin A, Vitamin B1, Vitamin P, potassium, magnesium and folic acid. Oranges have Vitamin C, dietary fiber, Vitamin B, B1, B2, B6, folic acid, pantothenic acid, carotene, pectin, and potassium. Grapefruits have flavonoids, water soluble fibers, Vitamin C, folic acid, phytochemicals, liminoids, lycopene and glucarates. Personally I love juicing oranges because it doesn’t contain the sting you get in a store bought orange juice. Lemons have an ORAC value of 1346, oranges 2103 and grapefruits in red, white and pink have a value of 1640.



Kalamata Olives

Olive bar

Olives are an old time favorite of mine. I remember my mother having a tray of olives, cheese, pepperoni and crackers out on the table for holidays when family came to visit. Of course I didn’t understand the health benefits back then but I do know and I still love them. In recent years I have discovered garlic stuffed olive, I am so addicted to these. Most people know olives to be the producer of healthy fats and this is very true but they also provide oleic acid, Vitamin E, oleuroprein and flavonoids. This is an unexpected source of antioxidants for us with an ORAC value of 3130. Olive oil is excellent to cook with and use in beauty products but the value does go down to 372.



An Apple A Day

Red Delicious Apples

An apple a day will keep the doctor away thanks to the Vitamin C, pectin, potassium, flavonoids, ellagic acid and fibers. I live in the country surrounded by apple orchards. I personally prefer Red Delicious apples for a snack or juiced. The fiber provides you GI tract motivation when constipated. The antioxidants prove positive against asthma and heart disease and reduces the risk of cancer and type 2 diabetes. There are more than 25 kinds of apples in the U.S. The ORAC value of a Red Delicious with skin on is 4275, Granny Smith is 3898, Gala is 2828 and the Golden is 2670 to name a few.


A Sweet Treat That Heals

Dark Raw Honey

Many overlooked this particular item because it’s sugar so it must be bad for you. Raw honey is one of the best things that you can have for your body, this does not come in a little bear at Walmart. Raw honey is unprocessed, unclarified and unfiltered therefore it retains its phytochemicals that are normally destroyed by standard processing. Honey is a rich source of phenolic compounds such as flavonoids and we have seen that flavonoids produces great antioxidant activity in the body. Honey will give you energy, heal your wounds, and prove the blood antioxidant levels, fights cancer and makes excellent candles. ORAC value is 130, so compared to the above foods, it’s low but every bit helps fight oxidative stress.

Please do not give honey to your baby, if your child is 12 months and younger they should not be fed honey. Honey can contain spores of clostridium botulinum and this is the causative agent of botulism and infection in infants. Their digestive system is not mature enough to handle this.



Raw Honey sold Internationally




Hopefully this has given you a good start down the road of healthier eating. It is true what was said hundreds of years ago, Let food be thy medicine.

Please leave a comment below for questions, suggestions or share your story with us. Thank you for reading.


The Encyclopedia of Healing Foods by Michael Murray and Joseph Pizzorno with Lara Pizzorno





Breville Juice Fountain Elite Review

Breville Juice Fountain Elite Review

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Managing Your Health At Work

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What Are Guillain-Barre Symptoms?

What Are Guillain-Barre Symptoms?



Guillain-Barre Syndrome is a disorder in which the body’s immune system attacks part of the peripheral nervous system. This disorder can happen to anyone at anytime, one sex is not more prone than the other, although people over 55 are more at risk. It is not hereditary according to research. Studies show the stomach flu is linked to GBS (Guillain-Barre Syndrome). Some triggers of this condition are vaccines, pregnancy, minor surgery or have no reason what so ever. If you are thinking of getting the flu shot or the H1N1, do your research, there are links between the vaccinations and Guillain-Barre Syndrome. In a pubmed.gov article, 25 out of 83 patients reported symptoms and were diagnosed to have GBS also received the H1N1 shot in 2009. It is unlikely for a pregnant woman to get GBS but a few cases have been reported. Case reports show a small percentage of Guillain-Barre being triggered after surgery.

Guillain-Barre Symptoms

Definition word box


The CDC says this is a rare disease affecting 1-2 in every 100,000 persons. There is also no known way to prevent it since it’s cause is unknown. Symptoms of GBS include tingling, weakness in the extremities, and paralysis of the face, legs, arms, and breathing muscles. Your immune system which is programmed to attack foreign bacterial cells are attacking your nerves instead and depleting the myelin sheath.

Think of it this way, you take an electrical wire and strip the insulation off, the wires are now exposed and will not conduct electricity. Your nerves can not send messages properly and interfere with the motor functions. You will feel the tingles and problems breathing as a result. Only in severe cases is a patient hospitalized. A severe case would be total paralyzation, which is life threatening. The nerves in the spinal cord are rarely attacked for whatever reason. It can take time to diagnose a patient due to the similarity in symptoms shown in various other conditions. A physician can take a fluid sample from your spine using a needle after a physical examination of your body. Doctors can also use electromyography and nerve conduction tests.

clipboard with checklist and stethoscope


The time-frame for symptoms to show themselves varies from hours to weeks in some cases. It doesn’t seem to be set and like most conditions, and there is no known cure. It can take months or years for people to fully get over this condition. Typically, the symptoms will show a few days after a viral infection. The longer a person waits to be diagnosed the more severe the condition will become. Within a month from the first symptoms, patients are at their weakest. Most patients seem to recover even though they may still have residual weakness.


Traditional Western Treatment-AKA Allopathic Medicine

blue and white pills


Allopathic treatments of GBS are plasma exchange, steroid treatments, and high dose immunoglobulin therapy.  The use of ventilator machines and heart monitors are two of the machines currently used to assist treatments.  Plasma exchange, as called plasmapheresis, is where they would filter the blood to separate white blood cells and red blood cells from the plasma for processing, then return the blood cells into the blood stream.    The amount of plasma they extract is enough that if your body didn’t replenish it that you would go into shock.  For an adult weighing 154lbs, this treatment costs around $3,980.00.  Unfortunately, I couldn’t get a quote online with my insurance for this procedure.    Coverage will depend on the type of medical insurance and the physician.  It is actually more expensive to get the high dose immunoglobulin therapy, which costs approximately $10,305.00.

sterile needles


This therapy uses intravenous injections of the proteins that the immune system uses naturally to fight invaders.  The proteins come from a pool of healthy donors.  The clinical trials show steroid hormone treatments to be ineffective.  This doesn’t take into account the hospital stay, whether you have insurance or not, the blood work, the tests etc.  You can also include in your cost the fact that you would have to be out of work and if you have a job that doesn’t pay you if you are out then it costs more.  You lose pay and get behind in bills and have now a medical bill so this can be time consuming and costly.  In an article I found on pubmed.gov the median hospital stay ranged from 21.3 days to 47.4 days in a total of 69 patients.  It seems the earlier the patients report the symptoms to the physician the sooner they will get treatment and be out of the hospital.


Alternative Treatments

CAM chart


Herbal remedies include Ginger, Winter Cherry or Country Mallow.  Ginger is an excellent anti-bacterial and anti-inflammatory.  Winter cherry boosts the immune system and country mallow assists with paralysis by improving blood circulation.  Turmeric is great for improving the immune system.  You can get these in tablets, capsules and powder on amazon.com or a few other sites.  Look at your local apothecary for them.  Ginger can be bought at any grocer.  These are not expensive at all.    You can probably get the country mallow seeds at your local farm stores that will sell flowers, herbs, plants, planters, grass seeds etc.  I priced them on amazon for $2.00, you can get the powder form for $35.56.  The winter cherry capsules I found are organic ashwaganda 400 mg veg capsules from India for $10.29.  Ginger root in powder forms goes for approximately $4.55.  Ayurvedic Medicine and Traditional Chinese Medicine had been proven to effectively improve the condition known as Guillain-Barre.


In Summary, education will be your best weapon against this and many other health conditions.  There isn’t a definitive way to prevent it but you can catch it early and having a fighting chance.  Research that I have done shows that the healthiest and most cost-effective way to treat this is alternatively, especially if you don’t have health insurance.  Allopathic treatments are not a sure thing and carry side effects that would also require prescribed methods of treatments.  For a good patient point of view, check out http://trevorsammut.blogspot.com/.  Allopathic treatments can run you thousands of dollars vs less than a few hundred dollars to do this holistically.  If I had to choose, I would go with holistic even though I have good insurance, I would not have all that time to take off work to be in the hospital and the risks are too high for me.

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Health Benefits to Juicing

Health Benefits to Juicing

Cold press juicer



Last year I decided it was time to invest in a quality juicer.  I have watched the documentary “Fat, Sick & Nearly Dead” and loved the juicer.  I bought my Breville Juice Fountain Elite over 2 years ago and it was the best purchase I made in a long time.  I highly recommend it, use the coupon as well.  If you’re like me, drinking orange juice growing up wasn’t your favorite.  The sting of the acid or the pulp in the juice grossed me out.  Well great news, juicing real oranges is a delight.  The juice is silky smooth and almost buttery.  It’s the most beneficial way to get your vitamins and minerals is to buy your organic fruits and veggies and juice them everyday.  My husband and I demonstrated this to a friend the other night and he was amazed.  Our friend is hooked and plans on buying one.


Delicious organic Cameo apple juice
Organic Cameo apple juice

We juice and make protein smoothies for all of us.  You can certainly use your blender to mix in bananas with almond milk and peanut butter powder then add your juice.  Any juice that is store bought will not compare, you are getting nature in a glass.  There is no preservative, high fructose corn syrup, added vitamins or flavors.

My Breville juicer
Juicing apples

Juicing is a great way to detox your body from metals and toxins.  If you need extra fiber in your nutrition plan, get some apples and pair it with carrots and celery, juice it and drink it. We purchase our apples and some vegetables straight from local farms, it’s a lot cheaper plus you support the local economy. Warning you will need to stay home that day, it’s a cleanse combo and will clean you out.  My husband did that as a experiment and felt great hours later but he was surprised at the power of the fiber.  If you are told by your doctor that one of your vitamins is low, buy the fruit and juice daily and ask for a retest in a few months.  Also don’t forget to drink your water, fruits contain a lot of natural sugar and you want to balance this out.  I recommend drinking 2 Liters of water a day to start if you aren’t used to drinking water.



A man drinking bottled water
Drinking water


Click on the image below now to start your detox!





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Benefits of Omega 3 Fatty Acid

Benefits of Omega 3 Fatty Acid

Food rich in Omega 3 fatty acids


Recently I met a man in a cafeteria that ordered scrambled egg whites with spinach leaves and I mentioned the benefits of egg yolks as a healthy cholesterol.  The man told me that he’s a runner and is training for his next marathon.  Immediately I thought to myself, well you will need more calories than that or you will pass out.  Our bodies need a certain amount of fat for our organs to function optimally.  For women, our body fat must be at least 25%, and for men it’s 20%.  The healthy fat comes from our Omega 3 fatty acids.  The egg yolk contains the omega 3 fatty acids that are so beneficial to our hearts, bones, muscles and tissues.

Healthy snacks

Benefits of omega 3 fatty acids include cognitive response improvement, anti-depressant, cardiovascular, neurodegenerative, neuropsychiatric, and inflammatory diseases, as well as for some cancer types (mainly colorectal, mammary, and prostatic cancer).  Fish are our primary sources of healthy omega 3 fatty acids.  A high level of DHA is found in wild caught Salmon, Cod and Tuna. Although we are talking about fish as a healthy meat option, we must make mention of the mercury level in fish can be toxic to us if ingested in large amounts.  My suggestion is to have this as a meal with vegetable twice a week.  If you have a fish allergy, disregard the recommendation.  Walnuts and Chia seeds not only give us energy throughout our day but it provides an excellent sources of omega 3 fatty acids.  Eggs are another option, healthy for you in every way.  I eat 3 hard-boiled eggs every morning and it lowered my bad cholesterol and improved my healthy cholesterol.  Eating vegetables like Brussel sprouts and kale with your meal will increase your intake.  For those who love meat and prefer to hunt it, you have an added benefit.  Wild game meat is not only leaner and cleaner but it is higher in Omega 3 fatty acids than traditional farm meat.

Fish and greens                  Tuna steak


 Click on the link now to order your fresh seafood!

More than Just H2O

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Why I love Meat

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I love meat, always have and always will.  Nobody can talk me out of it, I’m a born Carnivore.  Before we get to the meat of the subject, let’s talk about portions for a moment.  Each of us is unique, each of us has a […]

How to Overcome Emotional Eating

How to Overcome Emotional Eating

Feet on a scale


Hi, my name is Candice and I’m an emotional eater.  I have struggled with this condition for nearly 25 years of my life.  It took me a few years to realize that something was wrong when I started gaining more and more.  It took me a few months of self awareness to find the triggers.  I am by nature an emotional person.  I used to skip meals when stressed or upset by someone or something but now I eat too much.  Currently I am stressing over finances, losing sleep and eating a whole box of organic macaroni and cheese for lunch.  Trust me, I have work a 9-5 job for 10+ years in my current career working with the public and each time I got stressed or pissed off over something that I have no control over, I  eat donuts and chocolate.

The new Stressbuster you don’t know about

Emotional eating is a disorder that millions suffer from, men, women, children, and elderly.  Stress in the number one key factor that drives us to these poor health decisions.  The horrible thing is that some of us, like me, know better.  We may have the education in the field of nutrition, nursing, healthcare etc and still let our emotions drives us to immediate satisfaction.  The pursuit of happiness chasing the almighty dollar is running us ragged.  Some people may work several jobs just to get by and therefor are not only stressed but time restricted.  The key to understanding emotional eating is to observe your emotional state of mind when you go for the food.  Believe it or not, eating food is quite psychological.   Are you eating because you are bored, sad, mad, happy, depressed or anxious?  We don’t always realize it when it’s happening, all we know in the moment is we want cake or whatever it is that you crave.  It is not easy but you are not alone.  The APA reported in 2013, “Thirty-three percent of adults who report overeating or eating unhealthy foods because of stress say they do so because it helps distract them from stress.”


Triple scoop ice cream


Losing weight is not only about dieting and exercise or taking a “magic” pill that melts off the stubborn fat. Diets don’t work because they rely on restriction.  Cutting calories is not the healthy way to get to your goal.  Learning to transform your unhealthy behaviors into healthy ones take time.  If you don’t know the reasons why you over eat, you can ask a friend to help.  Some questions  you may want to think about to help you out are:

  1. Will this solve my problems?
  2. Will I feel better or worse?
  3. What does this prove?
  4. Is my health worth the risk?
  5. Am I in the best shape?
  6. What sense does it make to eat this and suffer because that person made me mad, sad, depressed, hurt etc?

One of the goals should be to find an outlet to our emotions.  A healthy way to deal with it.  We can’t change other people’s behavior but we can change how we react to them and harming ourselves doesn’t work.  I have a saying on my desk at work that says “Nobody makes you angry, you choose anger as a response”, this resonates with me and maybe it will resonate with some of you.  Stress is everywhere but we can manage how we deal with it, try meditation, yoga, or tai chi.  Create healthy habits to replace the old unhealthy habits one step at a time.  Click on the link below to start your yoga practice today!

YogaDownload.com – Stream at home, and Download when you’re on the go!

People performing tai chi

If you are ready to lose weight and keep it off for the long run then you need to figure out the root cause of your eating habits and weight gain.  I understand that there are genetic conditions that affect our weight fluctuation.  I also understand that certain medications we take affect our weight.  My goal is optimizing your health to create a better quality of life for you.





Why Eat Organic Foods?

Why Eat Organic Foods?

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Farm Fresh Markets

Farm Fresh Markets

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Developing a diet consisting of anti-inflammatory foods would be essential and consuming enough water to stay properly hydrated so that our bodies are equipped with everything needed to optimize health and maintain homeostasis.  Foods to avoid are certainly legumes soybeans and green beans, gluten, added sugar, high sodium foods, trans fat, alcohol, and caffeine.  Water with lemon in it will help replenish your electrolytes lost during the day.  Herbal teas and green teas have excellent healing properties, they also serve as an excellent antioxidant.

Processed food from your diet replace with organic raw foods, fresh vegetables, wild caught fish like salmon, cook with coconut oil and olive oil to ingest those healthy omega 3 fatty acids and don’t forget your nuts and seeds that provide high energy good protein.


If drinking water isn’t your thing then try drinking bone broth, 8 to 16 ounces daily.  You can make your own bone broth at home by saving the chicken bones, turkey bones, pork bones or steak bones and boiling them in a pot with some herbs.  You can also go the store and buy some, if your local grocer does not have bone broth and you wish to buy it, check amazon.com.  The high antioxidant foods that are suggested are: leafy greens, garlic, onions, avocado, asparagus and berries.  Turmeric is an excellent herb to fight inflammation, you can cook with it or buy it as a Tea to drink, I drink it often.  If your preference is taking vitamins and supplements then try to find one that is derived from whole organic foods.  Find activities that will lower your stress levels, exercise, yoga, try tai chi, get acupuncture done, get a massage or take long walks in nature.  Since our bodies do a lot of healing at night while our bodies are rest; it is important to get a good nights’ sleep.

Childhood Obesity

Childhood Obesity

  Obesity affects millions of people of all ages, backgrounds, ethnicity, religions and races all over the world.  Millions of children are affected by this epidemic and there are causes, preventative measures, education and take action plans in place in most states here in America. […]