Quinoa; the facts, benefits & why you should be eating it often


This is my favorite way to eat Quinoa; Near East Roasted Red Pepper & Basil blend, so good!

Quinoa, (pronounced keen-wah), you’ve probably heard about this very special grain by now but aren’t aware of all the benefits and why you should be eating it.  Since I eat quinoa every week and absolutely love it, I thought I’d give you all of the facts.

  1. Quinoa contains almost twice as much fiber as most any other grain.
  2. Quinoa is considered a grain but it is actually a seed.
  3. Quinoa gives you energy & increases metabolism, contains high levels of Riboflavin.
  4. Quinoa is gluten-free.
  5. Quinoa is a complete protein, containing all necessary amino acids.
  6. Quinoa is a good source of iron, calcium & magnesium.
  7. Quinoa is delicious!  A perfect healthy substitute for rice or pasta.

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6 ways to naturally detox everyday; without the weird drinks


Notice the little hand-written sign, NON-GMO, this corn is naturally grown and healthy to eat.

Over the past few years, so many of my friends have tried week-long and even 30+ day detox diets; only drinking specially blended powers or strange green concoctions. I’ve done the research, so I’ll explain to them that if you’re eating a clean diet, at least 80% of the time, there’s no need for compulsive, depriving drinks because you can detox your body in a much healthier, natural way for life.  Health really comes down to what we choose to put into our bodies everyday, we truly are what we eat.

Here are 6 ways to naturally detox daily.

  1. Eliminate all processed foods. Get rid of anything in a package, box or bag and focus on only eating clean, healthy foods such as nuts, fruits, vegetables, lean proteins and foods that you make yourself, like hard-boiled eggs.
  2. Go organic. Being aware of how your food came to life is especially important when it comes to detoxing your body. The pesticides and chemicals used to grow many of the foods you might be buying can cause serious damage to your cells, potentially leading to cancer. If you can’t do organic forever, try it for a month and see how you feel, it could be a game-changer.
  3. Reduce alcohol consumption down to 2-3 drinks per week. Drinking has become a daily habit for many, with the amounts potentially compromising our health. Alcohol is toxic. Replacing that habit with another type of beverage like a tasty flavored seltzer or a special green tea will not only make it easier to stop drinking so much alcohol, it will detox your body. Learn more about the benefits of green tea here.
  4. Replenish your cells with foods like pistachios, pine nuts, pecans, raspberries, strawberries, oranges and seeds, while preventing disease by eating carrots, melons, asparagus, dark leafy greens and sweet potatoes.
  5. Drink more water! I know, you never stop hearing this but that only makes it more apparent that we’re not hydrating our bodies enough. We all should be drinking half of our body weight in ounces in water each day, so if you weigh 130 pounds, you should be drinking 65oz of water. It’s a natural and essential way to detox everyday. Learn more about this here.
  6. Eat less sugar. You’ll notice that not one of these recommendations requires complete deprivation, it’s just about awareness, balance and control. In recent studies, sugar has been shown to be a culprit in negatively affecting health causing serious illness such as diabetes and aging the skin. Eating less sugar alone is a detox in itself.

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Running and Yoga; top 5 reasons why you should be doing both

mizunorunWith all of the different types of workouts to choose from nowadays, it can get confusing on what is best for your body and overall health. Having access to certain types of equipment or having to be located near a gym every time you want to exercise, can make working out more challenging.  To simplify it all for you, research has shown that running and yoga are the two best combinations of exercise there is, here’s why.

  1. Running is considered to be the best cardiovascular workout you can do while yoga is the best for building strength, including the mind. Running reduces the risk of disease, improves blood pressure and strengthens the immune system. While yoga builds muscle, flexibility and calms the mind.
  2. Running and yoga both focus on breath. It’s difficult to get through a run without proper breathing and when practicing a yoga sequence, it is essential to connect breath to movement. Learn about the importance of breath here.
  3. Running and yoga can be done anywhere. When you don’t need equipment, there’s a much better chance that you’re going to exercise. Other than maybe a yoga mat, which isn’t even necessary, all that you need is your body and a commitment.
  4. Running is fantastic for your body in so many ways, but the repeating force and pounding the pavement can tighten muscles, cause soreness and potential injury. There’s nothing better than partnering your run with a little yoga practice to elongate and stretch out your body before and after.
  5. Running can create a high while yoga can calm the mind and body. Everybody’s heard of a runner’s high; which is an increase in endorphins in the brain but have you ever hear of yoga stoned?  Just another reason why you should be doing both.

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6 healthy reasons why you should be eating MORE blueberries

Learn about 5 other healthy foods here.

Learn about 5 other healthy foods here.

You’ve heard of “super” foods like broccoli, almonds and avocados, but did you know that studies show blueberries are also one of the healthiest things you can eat? This very special berry is packed full of antioxidants; which play a role in keeping you healthy, but also offer 6 more incredible benefits.

  1. Blueberries can make you feel happy by directly affecting the chemicals in your brain associated with mood.
  2. Blueberries can make you smarter. Really? Yes, it’s true. Blueberries are better for the brain than any other fruit because they protect brain cell turnover, potentially protecting against Parkinson’s disease.
  3. Blueberries reduce risk of diabetes by reducing inflammation in the body therefore improving blood pressure and cholesterol.
  4. Blueberries burn fat, especially when eaten before or after exercise, because they extend the effects of physical activity on the body.
  5. Blueberries can fight against heart disease by reducing blood pressure, especially in women.
  6. Blueberries improve the immune system because of their antiviral properties.

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Too busy to be healthy? Your new mantra ‘What You Can When You Can’

Check out this book here.

Check out this book here.

I spend everyday brainstorming new ways to inspire others to live a healthier lifestyle.  It’s amazing to me how many still attempt diets and quick fixes because they don’t think that they have the time to make healthy meals or exercise.  This new mantra, ‘What You Can When You Can’ came to me from authors Carla Birnberg and Roni Noone.  I immediately connected to their concept because it represents everything that I stand for and urge my friends, family and followers to pursue each day.

We all know that we should be eating healthier, exercising more and taking better care of ourselves, but the biggest issue facing us all is time.  The idea of even trying to schedule one more thing seems entirely impossible.  ‘What You Can When You Can’ is a movement that will change that mindset.  #WYCWYC is an uplifting, inspiring and encouraging book that understands the “busy” of the modern day lifestyle, but undeniably shows us the ways we can achieve our goals.

It turns out, our thought processes directly influence the way that we feel. If you think that you can’t, you probably won’t.  Achieving healthy living goals can occur through the acceptance that perfect is never coming, baby steps are progress and knowing the difference between determination versus obsession makes it all possible.

‘What You Can When You Can’ is a book, a movement, a mindset and a lifestyle.  Patience and persistence are key.  Never give up, just try something else.  I hope that you will take a look at WYCWYC here.  And if you’re thinking that you don’t even have time to read it, think again, changing that mindset starts right there because it’s an easy, quick, fun read that you can do in one sitting or a little bit at a time. #WYCWYC

Check out ‘What You Can When You Can’ here.

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3 ways to eat healthy when dining out

arestauIf you’re keeping an eye on your waistline, especially as we roll into summer, eating healthy while dining out can be a challenge.  Just one heavy meal outside of the home can blow a whole week of healthy eating.

Here are 3 things to keep in mind the next time you sit down at a restaurant.

1. Keep it simple.  Because healthy clean eating is almost always simple, the same thing applies to restaurant food.  Grilled, roasted, steamed, poached, broiled or baked proteins such as fish or chicken are the words that you should be looking for on the menu.

2. Skip the sauces, dressings, butters and gravies.  These are where the fat and calories are hidden.  Because you don’t know how these special sauces were prepared, it is in your best interest to ask for them to be served on the side.

3. Eliminate the restaurant expected restaurant traps such as the bread basket, high-calorie drinks and desserts.  Just tell the server that you don’t need the bread so that way you don’t mindlessly munch just because it’s sitting in front of you.  Choose to drink water with lemon or a simple alcohol drink, sodas and juices only pack on more calories.  And don’t even look at the dessert menu, or if you must, choose 1 to share with the table.

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Essential vitamins women need to take

Learn more about Vitamin D here, click picture.

Learn more about Vitamin D here, click picture.

Women require different vitamins through each stage of life and it’s important to be aware of what our bodies need especially as we age.  Throughout our 20’s and early 30’s, those baby-making years, doctors advise multivitamins and folic acid, but after that, when our bodies really start to change, so do our needs.

Yes, it’s true, if you eat a healthy diet, you can get the majority of the vitamins that you need from food.  But there are some that do need to be supplemented from our late 30’s on, here are the essential vitamins women need to take.

Calcium is the #1 vitamin that my doctor made me promise to take everyday from my late 30’s on and I took that very seriously.  Bones strength is what keeps our bodies standing upright and strong; calcium is an essential part of that.  Since osteoporosis is a real concern, talk to your doctor about how much calcium you need to take each day.

Vitamin D helps calcium absorb into the body and plays a large role in bone health also.  When deficient, the body will start to take calcium from our bones and cause diseases such as osteoporosis.  There are now supplements made specifically for women that contain both Vitamin D and calcium all in one, making it more convenient.

Vitamin C, an antioxidant, has always been known to keep you healthy and fight off bacteria, but don’t believe the hype that drinking orange juice will do this for you.  There’s not enough vitamin C in a glass of orange juice to supply your body with what it needs, plus it’s full of sugar and other fillers.  Taking a daily supplement of Vitamin C increases immunity and helps the system remove unwanted toxins.

Vitamin E is another antioxidant that helps keep cells healthy and fight off diseases.  It’s also been shown to keep skin healthy and is a big reason why fish oil supplements have become the rage in recent years.  But be sure to talk to your doctor about how much Vitamin E you should be taking, and all of the vitamins mentioned in this post, because every “body” has different needs.

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‘Zero Belly Diet’ reveals food that literally eliminates stomach fat

azeroOther than taking the time to read labels on the foods that we eat, how many of us really know what happens inside of our bodies once we’ve digested what we think we should be eating?  I am a very big fan of the David Zinczenko’s ‘Eat This Not That’ book series because he does all of the research for us.

Today, I took a close look at his newest venture that focuses on what’s considered to be the most challenging part of our bodies, the stomach.  ‘Zero Belly Diet’ spells it all out for us with details of what we should be eating to make the biggest impact on our mid-sections.  Here are a few highlights.

1. Eat whole eggs versus eat whites!  Why?  Becaue the yolk contains a B Vitamin called choline which directly affects the genes that cause fat storage in the abdomen.

2. Eat spinach versus kale!  Even though kale is the latest trend in green vegetables, most don’t realize that it’s loaded with sugar that remains undigested until bacteria in the gut ferments it.  Until this occurs, gas is produced in the gut causing bloat.  Spinach contains appetite surpressing compounds that will keep you feeling full longer.

3. Eat Grey Poupon Classic Dijon mustard versus ketchup!  Who knew that eating 1 tablespoon of this brand of mustard increased the metabolism by 25% for hours following?  Ketchup is a calorie sugar trap that has a direct negative affect on your belly.

Learn more while getting the calorie, fat, sodium, carb, fiber, sugar and protein contents of all of the foods you should and should not be eating in ‘Zero Belly Diet’.  Learn more about it here.

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