Wellness Coaching Advice for a healthy life

Author: Candice

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 […]

How To Lower Your Blood Glucose Levels

How To Lower Your Blood Glucose Levels

    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, […]

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

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

Healthy Body
Healthy body

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 daughter has Marfans Syndrome so it takes quite a bit of food to get either of them to gain weight healthier, no processed or fast foods for us. The question at hand is, What can I eat to gain weight?. I am here to share foods that are healthy for you but will help you to gain weight. The goal is to increase your calories.

The Difference In The Type Of Food Matters

We already understand what makes us fat and what makes us skinny but is there a difference in the type of foods? YES! We don’t need to eat junk food because we are underweight or have a high metabolism. We need to figure what healthy foods will be calorie dense and allow us to put on healthy pounds. High calorie, omega 3 fats, protein rich foods will benefit and assist us. When you go food shopping, read nutrition facts food labels, bring the list, stick to the outer aisles. The meat market, produce, seafood, dairy, and the deli section is OK. Yes some cooking oils will be in another aisle but we want to avoid the boxed and processed food products that are masquerading as natural food.



Avocados are a great source of Omega 3 fats. They also provide our bodies with potassium, vitamins b, e, fiber. There are 3 main varieties of avocados, the Mexican, Guatemalan and the west Indian. They increase your healthy cholesterol by 11%. As a few suggestions, you can slice them up to add to a salad, spread on toast in luie of mayo, use as an oil to cook with or make homemade guacamole with tacos for dinner. If you have a latex allergy, avoid touch or eating avocados. One medium avocado is 234 calories.



Bananas are known for their potassium but also provide fiber, vitamin b6, vitamin c, riboflavin, magnesium, biotin and carbohydrates. A great health benefit is regulating blood pressure and replenishes the electrolytes in the body, great after a workout at the gym. Bananas also regulate your bowels. Men have a decreased risk of stroke if their diet has more potassium. A small banana has 89 calories. A medium banana has 105 calories. Bananas can cause an allergic reaction in those with a latex allergy.

Olives and Olive Oil

Olive Oil
Olive oil

Olives are a super food in my opinion, great source of omega 9 fats and antioxidants. Olive oil is great to cook with and use in homemade personal products. Personally I love garlic stuffed olives myself. Olives contain oleic acid, mixed tocopherols, vitamin e, oleuroprein and flavonoids. The health benefits is reduced risk of chronic and degenerative conditions like atherosclerosis, diabetes, colon cancer, asthma and arthritis. The monounsaturated fats in olives makes it less likely to be oxidized in the body than some other fats. Your bad cholesterol count decreases with olive oil. It is highly recommended buying the organic, cold-pressed extra virgin olive oil. 1 tbsp. of this olive oil is 120 calories.

Seafood is Good Food

Steamed Clams
Steamed clams

Steamed clams is something that I grew up eating on occasion. I remember eating them raw with my dad in the kitchen as my mother shook her head wondering how we could do that and it was really good. Clams range in size depending on species and location. Although these are not super calorie dense, you can eat a lot of them and they are super good for you. Great source of vitamin b12, other b vitamins, iron, selenium, manganese, copper, zinc and potassium. Anyone looking to build more muscle will tell you that protein is the key and clams are a primary source. They lower bad cholesterol too which makes for a healthy heart. A 3.5 ounce serving of steamed clam has 148 calories. Be sure to purchase from a reputable market.

Red Salmon
Red salmon

Wild caught salmon is an excellent source of omega-3’s, vitamin d, b12, selenium, vitamin b3, vitamin b5, vitamin b6, protein, phosphorus, potassium and biotin. My recommendation is wild caught over farmed due to the studies that have proven carcinogen levels are higher in farmed fish. A 3.5 oz serving has 116 calories.

Swordfish is my preferred fish when I want to eat clean. I’m sure you have noticed a theme by now with the omega-3 fats, all fish have this healthy fat and that is why fish oil capsules are popular among the vitamins. Speaking of vitamins, swordfish have vitamin A, vitamin D, vitamin B12, vitamin B6, protein and potassium. A 3 oz serving has 146 calories.

Chilean sea bass
Chilean sea bass

Red snapper has a mild flavor to it. This fish is a great source of protein, potassium, selenium, and vitamin B12. The red snapper contains 128 calories per 3.5 ounces. The very first fish my daughter tried with me is Chilean Sea Bass. Absolutely delicious, especially prepared correctly, mine was at PF Chang restaurant. Chilean sea bass is white, large flakes and is so tender it can melt in your mouth. This delight has lots of protein but no iron. Chilean Sea Bass has magnesium, selenium, phosphorus, sodium, zinc, vitamin A, vitamin D, and calcium. A 6oz serving has 170 calories.

Remember the whole idea here is to find healthy foods that will help you gain the necessary weight without harming your health, which takes more than a higher calorie count. This is the opposite of dieting so when you think of portion sizes being the size of a deck of cards or the palm of your hand, that is restriction. I am recommending double the sizes given in the sections, so for example if you want salmon for lunch have 6 oz with starchy vegetables or rice. I am not opposed to the occasional pizza if that’s what you are craving, even I give into that once a month.

Meat and Dairy Included

Whole milk

Of course, you can disregard this if you are allergic. Whole milk has been marketed to us for a couple of decades as being healthy and it is very good for us especially for gaining weight. I drink it as often as I can, I cannot tolerate low fat or skim milk. Skim and low fat removes the essential vitamin A and has to be now added. Cow’s milk protein is 80% casein and 20% whey. Both of these are proteins but they have different physical characteristics. Whole milk has 3.25% milk fat. Look for organic milk, it comes from cows that are grass fed and raised without pesticides, synthetic fertilizers, antibiotic and growth hormones.

Milk also gives us a complete protein called whey that is high in glutamine. Whey is not only given to body builders but to anyone recovering from surgery, afflicted with AIDS and recovering from Cancer. The high level of protein prevents wasting syndrome.

Have you ever wondered why your mom would suggest a glass of warm milk before bed to help you sleep? Part of the whey protein is called alpha-lactalbumin. This has a high amount of the sleepy amino acid known as tryptophan. Milk also contains carbohydrates, calcium, magnesium, phosphorus, potassium, selenium, sodium, zinc, niacin, pantothenic acid, riboflavin, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and a small amount of vitamin E and K.

Do you drink coffee? Half and Half is exactly what is sounds like, half milk, half cream with between 10.5% and 18% milk fat. I like my coffee with heavy cream, primarily because I can’t stand too much coffee taste. If you choose heavy cream, that has a minimum of 36% milk fat, also great for soups, cheese sauces, and other baking dishes. If you follow the wild diet then you would put a touch of butter or ghee in your coffee, I have yet to try this.

Aged white cheddar
Aged white cheddar

I can’t go through every cheese on the planet or this would become a book. So I will cover a very commonly used and personal favorite, Cheddar Cheese. Cheese is another staple of American life so much so that the government used to give out large blocks of cheese to welfare recipients, processed cheese, it’s a food product. Cheddar cheese has higher amounts of calcium, phosphorus, sodium and vitamin A than magnesium, potassium, and selenium. Cheddar has very little copper, iron, manganese, zinc, niacin, pantothenic acid, riboflavin, thiamine, vitamin B6, vitamin B12, vitamin E and K.

Grass fed steak

There’s no need to skimp on the beef. Grass-fed cattle are much healthier than their grain fed counterparts. Commercial farmers not only feed their cows with grain but with ground up animal parts, and GMO crops like corn. They are also shot up with antibiotics and growth hormones in order to gain a profit quicker. This is bad news for us. Grass-fed cows are allowed to graze in large pastures relaxed and happy. So what does this mean to us? Delicious flavor, leaner meat, 4x higher vitamin E, fewer calories and more healthy omega-3’s from the grass they consume which lowers cancer risks and lower cholesterol. A 4oz serving of grass fed beef has 240 calories. The average person eats at least a 10oz steak so that is 600 calories minus any onions, garlic, butter, or mushrooms on top.

Eggs and bacon

Breakfast is the most important meal of the day and it’s also a great time to have your steak and eggs. Eggs are great source of omega-3’s and have been known to lower your bad cholesterol. Eggs and bacon is a traditional choice for breakfast as well, so the point I’m driving is to have your me and your eggs so that you have protein to get your day started. And yes you can buy organic bacon. The first time I had it I was in heaven, it was divinely good and so much better than your store bought packaged bacon that has nitrates and fillers. When a nitrate turns into a nitrite in your mouth and is absorbed into the body it can turn into cancerous cells. This is why it is very important to learn about the differences what’s in our food. Most deli products have nitrates in them so limiting the consumption is beneficial to your health. If you were to cook up one slice of Applegate’s thick cut bacon it has 50 cal, most of us have two slices or more. I’ve had their brand and they are good, I also get their hot dogs.

Spare ribs
Pork ribs

BBQ pork ribs always remind me of summer and since my husband is from the south, he’s great at grilling. Any meats that you buy should be organic, grass fed and purchased from the farmer directly if it’s available in your area. I already talked about the importance of organic vs commercial so we won’t go there again. Different cuts of pork will yield different calories. For a 3oz portion of braised spare ribs, it contains 330 calories according to the USDA. Pork will have a certain amount of iron and if you prefer, lamb is delicious and has more iron in the meat. I’ve included the fact sheet below in the resources for the cuts of meat.

Why Does The Body Need Protein?

Anyone who has ever done weight training at the gym for exercise or competition understands that protein helps build and repair muscles. When we build our muscles, the fibers actually tear and expand. Do you remember getting muscle soreness after a good workout? That’s it right there! A little help for those sore muscles is pickles and olives, the electrolytes help the healing process which lessens the soreness. Protein rich foods also make us feel fuller longer, they take longer to break down in our system.

Proteins are the building blocks of amino acids that assist in our hormones, hair, skin, nails, tendons and ligaments. One of the problems with protein deficiency is weight loss. Look at most diets and they will tell you to cut down or cut out meats. They will also try to tell you that meats are linked to serious health conditions such as high cholesterol, heart attack, stroke, and cancer. What they don’t understand is the difference between commercial farming and organic, grass fed, pasture raised animals producing the healthy meat. The way you cook the meat matters too, overcooking aka well done, contains more carcinogens.

Back to why for this article, meats contain the necessary protein amounts to help you gain the weight you need and want. Seventy percent or more protein is supplied to us from animal products, plant based foods are indeed healthy and should be incorporated into your meals but not as the only resource.

What’s For Dessert?

peanut butter filled chocolate
Peanut butter filled chocolate

Does anyone here love chocolate? Well dark chocolate is very healthy for you and I will be happy to explain why. The primary reason why they say that dark chocolate is good for us is the flavonoids in the cocoa bean. Chocolate is very good for our heart, flavonoids are antioxidants and may protect against damage to cholesterol and the lining of our arteries. They prevent excessive clotting, they don’t elevate your cholesterol levels and chocolate provides arc nine which is an amino acid that causes your blood vessels to dilate regulating the blood flow, inflammation and blood pressure. A 3 1/2 ounce serving of semisweet chocolate contains 479 cal. Chocolate also contains calcium, copper, iron copper manganese, phosphorous, potassium, selenium, sodium, zinc, vitamin A and vitamin E.

peanut butter
Natural peanut butter

I think almost everybody has eaten peanut butter throughout their lives unless of course you’re allergic to peanuts. Peanut butter goes with many other foods including chocolate. There are several brands of organic peanut butter, and in my house we use it the brand full circle. The serving size is 2 tablespoons, it has 210 cal per serving and is a great source of potassium, vitamin E, and Folate. The calcium and iron is much lower peanut butter but it is there. You can even purchase powdered peanut butter and put it in your smoothies.
When I was growing up I was only aware of peanut butter but now they have quite a few nut butters to choose from. I’ve tried the sunflower nut butter which I like and the almond butter which is pretty good. I Have not tried the cashew butter, hazelnut, Macadamia, pecan, pistachio, or walnut butter. The calorie content of is relatively the same with a few variances. Again the calorie content will depend on the brand and serving size. It’s a tasty way of adding those additional calories that you need to help you maintain or gain weight.

These are but a few things that I have mentioned that will help you out. If you have any suggestions or want to learn more about a specific food leave me a comment below.


Green healthy foods





the encyclopedia of healing foods by Michael Murray n.d.







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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

  Ingredients: 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 […]

Scrambled Eggs with Spinach and Cheese

Scrambled Eggs with Spinach and Cheese

Pasture Rasied Eggs



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 min


Crack the eggs into the bowl, add cheese, salt, pepper and whisk together. Heat pan on medium heat, place butter or ghee and allow melting. Pour eggs into pan and add spinach. Stir with spoon or spatula turning the eggs over, cook to desired fluffiness.

Butter or ghee can be substituted with organic coconut oil.



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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

  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. […]

Nutrition and GERD

Nutrition and GERD

Egg with tomato on toast



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 for long periods of time. Symptoms such as weight loss, anorexia, anemia and vomiting will suggest that an elderly patient be checked for GERD. An elderly patient may complain of chest pain that can be GERD but mistaken for a heart attack. Asthma and colds with coughing can aggravate GERD.

Preventative measures suggested are to avoid triggers like: alcohol, caffeine, citrus, carbonated drinks, chocolate, tomatoes, tomato sauce, and full fat dairy products. After a meal, do not exercise or bend over, do not over eat, do not wear tight-fitting clothes and stop smoking; this can trigger GERD. Simple lifestyle and nutrition changes can make a difference.

Treatments for GERD range from over the counter medications such as Antacids like Maalox, H2 blockers like Pepcid AC, a PPI like Prilosec OTC to more severe measures like surgery.

Dietary recommendation rely entirely on the energy load of the patient, the main goal here is to avoid the triggers and provide sufficient nutrition.

Suggested meals for someone with GERD would be:


2 hard-boiled eggs

2 slices of bacon

1 cup of green tea with honey

1 slice of whole wheat toast

1 apple


4 oz Salmon filet

.5 cup of broccoli

1 cup of juice

Dinner: 6 oz steak

Medium baked potato

4 oz of asparagus

1 liter of water

A crucial step in maintaining homeostasis is hydration, my recommendation is 3 liters of water daily.







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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

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 […]

Breville Juice Fountain Elite Review

Breville Juice Fountain Elite Review

This is my Breville Juice Fountain


Breville The Juice Fountain Elite Review

Name: Breville
Website: https://www.brevilleusa.com/products/the-juice-fountain-elite?variant=33785526417
Price: $299.99
Owners: Bill O’Brien and Harry Norville
Overall Rank: 77 out of 100

Breville Juice Fountain Elite Overview

This 17.2 pound juicer is an excellent machine that will provide you with pulp free juice in seconds.  The Breville Juice Fountain Elite has a 1,000 AMP motor with two speeds for soft and hard fruits and vegetables.  Stainless steel design provides a sturdy design and easy clean up when you are done.  The chute leads your food to the mesh filter basket where it will separate the pulp, seed and skin and give you the all-natural juice that your body craves.

The Good & the Bad

The Good:

  1. Quick juicing process
  2. Easy to clean
  3. Wide mouth food chute
  4. Steel material
  5. Safety locking arm
  6. one-year warranty
  7. Prime product at discount price

The Bad:

  1. It is loud
  2. Warranty is limited
  3. Produces 80% juice
  4. Reviewer complain of leakage
  5. Collection basin is flat, doesn’t drain causing spout to drip


Who is Breville Juice Fountain Elite For?

The Breville Juice Fountain Elite is for anyone that is interested in juicing and the health benefits of fresh squeezed vitamins and minerals.  This is also a prime tool for people with difficulty eating or swallowing solid foods and needs it in liquid form. A perfect way to make juice for the kids.

Breville Support

Website: www.brevilleusasupport.com for the United States

Toll-Free 1-866-273-8455 8am-5pm Pacific Time Zone Monday-Friday

Head Office Address: 19400 S. Western Ave

Torrance, CA 90501

Website: www.breville.ca for Canada

Toll Free 1-855-683-3535  8:30am-5pm EST Monday-Friday

Head Office Address:  3595 boulevard Cote-Vertu

Saint-Laurent, QC, H4R 1R2


Breville Juice Fountain Elite $299.99

Amazon PRIME price $265.35

My Final Opinion of the Breville Juice Fountain Elite

I have had my Breville juicer for 3 years and it works great.  I personally think it’s loud but it is only used for minutes a day.  The collection piece could be designed to be on an angle so it would fully drain but again not a major issue, just empty it when you are ready to wash the pieces.  Depending on the fruits and vegetables, you may be able to put the pulp in to get a bit more juice out.  If you are like me, you hate the sting you get from orange juice bought at the store.  Well this changes everything, juice your own oranges and you will be in love, it’s silky smooth with no sting. The price is worth it.  This is an investment in your health.  I’ve included pictures that I took tonite.




Naval Oranges

Looking down into the food chute

Looking at the mesh filter

Pulp extracted from oranges

Inside of top lid with food chute

The steel rim with pulp on it.



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Managing Your Health At Work

Managing Your Health At Work

  As we all know it can be difficult to stay on track at work and here are a few tips on managing your health at work.  Stress causes us to eat things that aren’t good for us but convenient.   You don’t always have time […]

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 […]

What Are Antioxidants For?

What Are Antioxidants For?



Antioxidants play a crucial role in the processes within the human body. Without them, disease will flourish through inflammation and oxidation of our cells. Antioxidants remove metals from our body, detoxify our system, improve the immune system, and influence certain genes. Antioxidants are chemical substances found in nature and created synthetically that donates an electron to a free radical to make it harmless. The known functions are

1. They scavenge free radicals

2. They decrease markers of proinflammatory cytokines

3. They alter gene expression profiles

4. They alter protein kinase activity

5. They prevent release and toxicity of excessive amount of glutamate

6. They act as cofactors for several biological reactions

7. They induce cell differentiation and apoptosis in cancer cells

8. They induce cell differentiation in normal cells but not apoptosis

9. They increase immune functions


blueberries, blackberries and raspberries


I believe if a person is unable to obtain all the necessary antioxidants through farm fresh food then yes supplementation is necessary to maintain homeostasis. Supplements are so readily available in every pharmacy and vitamin shop. Sometimes a person can be allergic or restricted from foods due to medication would supply the antioxidant but not the antioxidant itself so a supplement would be an excellent way to absorb this.


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Natural Ways To Heal Asthma

Natural Ways To Heal Asthma

Asthma is a respiratory disease where the mucous thickens in the trachea and makes it difficult to breathe.  Certain triggers include cigarette smoke, chemicals, perfumes, dyes, pet dander, outdoor allergies, over exertion, common cold and flu.  Dietary changes can make a difference in how the […]

Health Benefits to Juicing

Health Benefits to Juicing

    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 […]

How can you change your metabolism?

How can you change your metabolism?

Friends running for exercise
Friends running for exercise


That’s a very good question, how can you change your metabolism? Well I’m here to help you with that question. As we get older our body changes, one of those changes is that our metabolism slows down. This doesn’t have to be the case. Every day foods, herbs, and spices help your body be at its. Foods, herbs, and spices can heal and reverse damage.

Typically, most of us worry about our weight but not many of us realize what could be wrong. The diet industry is huge, a multi-billion-dollar industry and yet obesity is still a problem, why do you think that is? I might just tell you. Now that I’ve caught your attention let’s get started.

How do you know how fast your metabolism is?

One way to find out what your BMR (base metabolic rate) is through your physician. You can get a metabolism blood test that will give you information regarding how your body is processing normal physical and chemical processes into energy.  My test was a specialized scale that sent electrical pulses throughout my body and interpreted the data into a software program that illustrated body fat, hydration levels, muscle mass, bone density and water weight.

A few websites have the BMR calculator to input your height, weight and age and it shows the calories needed to function. Dexa scans will also give you the body composition and metabolic rate. The simplest way and cheapest is using your body temperature as your guide. Your body temperature reflects your metabolic rate determined by hormones. The basal body temperature should be between 97.6 and 98.2 degrees. Take your temperature in the mornings, put the thermometer in your arm pit and lay down for ten minutes, do this 3 days in a row. If the temperature is below 97.6, consult your physician to rule out Hypothyroidism.

A glass mercury thermometer

Do I need to Avoid Certain Foods?

White granulated sugar
White sugar

Yes. Certain foods slow down your metabolism. The foods that you need to avoid not only slow down your metabolism but can harm you and many other ways. Processed foods are large part of people’s daily lives because it is cheap and convenient. The processed foods contain a large amount of sugar, dyes and preservatives. Fast food restaurants serve processed food laden with unhealthy fats, empty calories, salt and starch. Did you know that obesity and diabetes are types of metabolic diseases? They are both directly linked to the sucrose(table sugar) that we find in every boxed “meal”.


What can I eat?

There is a large variety of food on this planet. When you look at food ask yourself if it was grown in the earth, did it come from the ocean, did it live in the woods, was raised on a farm with care and without hormones and antibiotics. If your answer is yes, that’s an easy way to tell that it is good for your body. Do not be afraid to try new things. A lifestyle change to your nutritional habits must include fruits, vegetables, seafood, nuts, seeds, and meets. So if you want to eat a steak dinner, that’s fine but double up on your veggies. The fruits and vegetables will help speed up your metabolism. Another important factor is spice, spicy foods help fire up your gut and it helps you burn calories faster. Do your best to avoid the pesticides, the GMO’s and whenever possible buy organic.

Farmers Market Fruit Stand
Fruit stand
A variety of vegetables

What’s next?

I’m sure you’ve heard this part plenty of times in your life, get moving! Stop sitting around being lazy and making excuses to not make the change. You have made up your mind to be healthy, so what’s stopping you? Some people might be thinking that they have to join a gym and spend money they don’t have but you’re wrong. You don’t have to join a gym, you can if you want to but you can also work out at home, in a hotel, and an office, outdoors, almost anywhere. Building muscle burns fat.

Something else you might want to consider, getting enough sleep. We can actually burn calories in our sleep, yes it’s true. In order for our bodies to function, it needs to burn off a certain amount of calories that’s just to keep us alive. Our metabolism is not optimized if we do not get sufficient rest and hydration. Yes it must be daunting to hear over and over and over to stay hydrated and drink your water, there is a reason for that, because it’s true. Water is life.

Water being poured in a glass


The diet industry has made billions off of people looking for that quick fix. Late-night infomercials showing us diet call that will instantly melt your fat away without you having to do a single thing, yeah right and I can fly. Ads, magazines, and commercials all showing a beautiful man or woman model promising that you will look that beautiful if you only do this or buy that pill or buy a program that helps you starve yourself. Seriously you think that those models aren’t getting paid just look good and sell a product that isn’t good for you? How many of these diet pills have you seen recalled? How many lawsuits have there been over these products? I don’t know a single person that has gone on a meal plan and off it and kept the pounds off. Restricting yourself will ruin your metabolism more so than over eating on the bad stuff.

An analog scale

The first time I revised my nutrition, I got rid of all processed food in the house and bought fresh organic meats, vegetables, and fruit.  I lost 15 lbs in 6 weeks.  I lost another 11 lbs. in 8 weeks to start and more every month with simple steps to include more greens and ways to eat more protein every day. This may not seem like a lot of weight to you but it’s a healthy amount to lose in that amount of time. Losing too quickly can harm your metabolism too. Here’s a secret you may not know, every 66 days you are a brand new person.  Our cells die and create new ones every day.  Every journey starts with one step, make today the day you take back your life restore your health.

Please leave comments and share your success stories.







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Count Chemicals Not Calories

Count Chemicals Not Calories

  Why do I say count chemicals not calories? I hear people on a daily basis talk about their diets and watch them eat “diet” foods. I’m sure you have either seen or tried some of these foods, the Weight Watchers, Special K, Fit & […]

Benefits of Omega 3 Fatty Acid

Benefits of Omega 3 Fatty Acid

  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 […]

More than Just H2O

More than Just H2O

Water being poured in a glass


We are told from childhood to drink 8 glasses a day for good health.  There are many websites out there with this typical information.  It is my job to get you thinking differently and make choices for your health.  For years, I drank Tap water instead of soda or juice but I never understood what I was consuming.  Many people buy bottled water instead of drinking tap unknowingly they could be drinking tap in a bottle.  Depending on where you live in the world, the toxins can differ, some states have very poor drinking water and are told by the EPA to get bottled water.  We are not told by our doctors the health risks involved by drinking water with Fluoride, Arsenic, Chlorine, Lead, PCB’s, Aluminum, Perchlorate and Dioxins.

A woman with a fluoride sign


Have you heard of Dr. Chris Exley?  This doctor has proven that drinking mineral rich water with a naturally high level of silica, such as Fiji water will detoxify your brain and remove the aluminum.  Removing the aluminum can prevent Alzheimer’s and help people with Autism. To watch a short video of Dr. Exley speaking on this matter click here.

Our bodies are 80% water, therefor we should put a bit more effort into how much water we consume for optimal health.  Most of us have busy lives and that is a common excuse for not drinking enough.  Replace a bad habit such as emotional eating with drinking 2 liters of Fiji water or an alkaline water a day.  Our cells cannot do the proper job in protecting us if we do not take care of them.  Dehydration leads to headaches, fatigue, light headedness, low blood pressure, dry skin, dry mouth, fast heart rate, dizziness, cramping and loss of concentration.  In case you are in a food desert you can purchase Fiji water at Walmart.com and have it shipped to you.  I purchase mine from a local grocer.  Fiji water comes in a BPA free bottle for those of us who are concerned over BPA toxicity.

My bottle of Fiji water


I hope you enjoyed this post and please feel free to leave a comment.

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Why I love Meat

Why I love Meat

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

  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 […]

Why Eat Organic Foods?

Why Eat Organic Foods?

I get asked a lot about why eat organic foods.  I ask why people eat GMO’s.  I get a funny look and “what are you talking about”?  Organic food is produced without genetic engineering, sewage sludge, and ionized radiation.  Organic food is strictly monitored by the USDA.  The USDA’s website can be found here.  There is a national list of permitted and prohibited ingredients.  When you visit a farm that is certified organic by the USDA they perform by strict guidelines.  Their fruits, vegetables, eggs, dairy and meat are taken care of properly and as nature intended.  You can even find organic beer, wine and pet foods.  When you look at products with the USDA Organic seal, this does not mean that the ingredients are 100%.  They must meet the minimum of 70% or higher.  To find out more about organic alcohol click here.  The guidelines are made for our safety and they are costly for the farmers, hence the price difference in the grocery stores.  Organic is better for us.  Support your local farmer by purchasing directly from them and it will save you $$.

Organic bananas

GMO’s are Genetically Modified Organisms created protect crops against insects.  The problem is that the insects have acclimated to this modification and developed an immunity.  We now have Super Bugs because of this intervention into nature, they are harder to kill.  One way of getting hybrid crops is in the gene splicing, introducing plant A to plant B during breeding.  Introducing new DNA into a plant for better production can lead to unforeseen outcomes.  The debate is whether GMO’s are toxic and the research I have read tells me it is.   The pesticides that are sprayed on crops such as corn, soy, rice, and canola are the same pesticides giving cancer to lab rats.  True, we aren’t rats but we can get cancer from our environment.

Fertilizer truck on a farm

I have a personal story in all of this.  Our daughter has been diagnosed with a “genetic disorder” but nobody in the family has the gene, is a carrier or has fragmented gene.  The genetics department says she is a “spontaneous mutation”.  So, I ask again why eat GMO’s?  They have been proven to change our DNA over time.  There are more and more “syndromes” and “diseases” in the past 65 years, since the industrial revolution when our food changed.  Maybe it’s time to ask why.


I hope you like this post and it was thought provoking.


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Farm Fresh Markets

Farm Fresh Markets

  Farmers markets are an excellent way of getting produce fresh and cheap.  Most states have a list of local farmers markets on the USDA website here.  Feel free to ask them about their farming practices and if they are registered organic.  If you live […]



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 […]

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.  The recommendation for children between the ages of 6 to 17, moderate to intense aerobic activity with strength training for more than 1 hour a day for 3 days a week minimum.  Schools can look at the ways to improve PE classes for student to promote exercise.  Parents can look into community programs like walking with other families, public parks or playgrounds and ways to get the kids moving.  The YMCA has many locations and great programs for the whole family.

I would not recommend a diet for any child for two main reasons, diets don’t work and diets were designed for short term goals.  Becoming healthy is a lifestyle choice that is long term for optimum benefits.  I would advise organic whole foods and healthy fats with a few snacks daily.  The first point I would make about children’s activity levels today is that is very low because of all the available media.  Children are spending too much time online, watching TV, playing videos games and lying around the house.  Our bodies are not meant for this slothfulness, we are meant to be in motion.  Families are very disconnected from each other and this teaches child’s lazy habits.  I would recommend being outside playing, running, riding bikes, playing games, swimming, hiking or any other outdoor activity that interests the child.  TV, video games, internet should be limited to 2 hours a day.  I would encourage family members to make games out of chores, to help around the yard or the house.  Children are more likely to be active if they have friends or siblings to play with, they will also help out the parents when it’s made to be a game.  After school programs that involve sports of any kind would be a great place to start.  I don’t think it’s healthy to schedule your kid for too many sports, it’s stressful and doesn’t give them time to be a kid.  I would suggest a reward incentive for weight loss, set small reasonable goals and when you reach that goal you go see your favorite movie.


My suggestions for motivating kids would be:

  1. have weekly family relay races and obstacle course
  2. trampoline park
  3. walking the dog
  4. wilderness hikes
  5. taking the stairs instead of an elevator
  6. climb trees
  7. walk on the beach
  8. swimming at the local high school
  9. dancing to favorite music
  10. jumping rope


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