10 Things to Let Go of Today to Help Your Nutrition Journey!

The reason I don't just give my nutrition clients a meal plan to start is because our eating habits have so much to do with our mindset. Your mind is what sabotages your diet, not your body. Handing someone a precise meal plan to follow may work for a short term period but if you really want to make a long term lifestyle change then you have to let go of your limiting beliefs. Reclaiming your freedom from the food police, the demons that keep you in body shame and the never-ending self-attacks requires you to give up those negative mental thought patterns. 

Letting go of the old will allow you to create space for the new, positive and encouraging thoughts! Are you ready to let go of your limiting thoughts and begin to eat without fear, guilt or shame? Getting to that place doesn’t happen when you continue to hold on to habits, beliefs and people who are keeping you down, over and over again into your own worst nightmare of negative patterns.

Here are 10 of the most...

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50 Ingredients to Avoid!!

At this point in the world, I don't believe anyone can live a chemical free lifestyle but I still think it is important to make a large effort to clear out the chemicals you can. I wanted to make you a brief list of what you should really try to cut out when you can but the list became long quite effortlessly. These ingredients are so hard to spell and pronounce that I know looking at a label can be like reading a foreign language, but that is a sign that what you are about to eat is NOT food rather it is a chemical food product.

The reason I say that you can't be truly chemical free is because the FDA has approved a list called GRAS, meaning Generally Recognized As Safe. You can look at the list here https://www.fda.gov/food/food-additives-petitions/food-additive-status-list They have decided that these items can be added to our food without research on the safety repercussions of long term use. In all, there are an estimated 1,000 GRAS substances for which safety decisions were...

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Lemon Ginger "Cheesecake"

nutrition vegan recipe Aug 17, 2020

My dear friend Veronica asked me for a lemon inspired dessert recipe months ago and it has honestly taken me this long to come up with something! Lemon is definitely a wonderful flavor in desserts but because it is also sour, you generally have to add a lot of sugar to make it sweet. Fortunately, in the world of raw vegan desserts there is usually a way to make any traditional dessert idea at least a bit healthier. This recipe truly is healthy though! There is quite a bit of maple syrup but other than that, the remaining ingredients are all very healthy. I know there is only a small amount of turmeric for the coloring but turmeric, ginger, and lemon are all pain relievers and natural anti-inflammatories, and the nuts and coconut oil are healthy fats that are good for your heart and brain.


Make the crust in a food processor by combining:

3/4 cups raw almonds

1 medjool date, pitted

1 T coconut oil

Once those ingredients have been processed then add 1 T maple syrup and...

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Extreme Dieting In Hopes of Healing

I am entering a new phase of this healing journey. I feel like I have tried it all!

Prescriptions, Chinese herbs, acupuncture, Bach flower remedies, aromatherapy, supplements, detoxes and more. I also feel like I have failed a million times. In March my doctor reached his breaking point after I had a massive reaction to a prescription he had me on. He told me he felt there was something going on in my body that no medical test could diagnose. I have adverse reactions to every prescription he has given me, the detox supplements, and the vitamin IV's. There is something strange going on in my body that nobody can quite figure out.

He recommended that I see an intuitive healer he knows who specializes in muscle testing, nutrition and kinesiology. To be honest, I had an aversion to this. I understand the power of intuition but it is hard for me to trust a complete strangers intuition about my body - it's just a little outside my comfort zone. I felt like we had tried everything though...

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The Morning Ritual

holistic health nutrition Mar 30, 2020
I truly believe that the secret to success lies in the daily routine. Creating a perfect morning routine will start you off on the right foot each day, properly fuel you, and make you feel accomplished for taking the positive steps and healthy habits you committed to. So, how do you create the perfect morning routine? Since I don’t know you personally or your goals I can’t give you a cookie cutter answer but I can give you a few different options and you can create your own.
Initial Wake Up
Unless it is to turn off your alarm, DO NOT touch your phone. You managed to disconnect from email and social media the entire time you were sleeping so an extra thirty minutes without it is okay too! Take a few slow deep breaths in through your nose and out through your mouth. Think about two to three things you feel extremely grateful for, think about a goal you are striving towards, think about someone who inspires you – fill your mind and heart with...
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Juice: Cool as a Cucumber

 This juice is super cooling and hydrating which makes it perfect for the summer time, after a workout or even if you have a fever. It is also extremely soothing on the stomach and would be a way to ease heartburn, indigestion, or acid reflux. It is wonderful for your skin, strengthens hair and nails, boosts your immune system, and even lowers cholesterol. You could also make the juice into ice cubes and add them to your water for a nice flavor infusion.

Drink up and let your body enjoy the vitamins, minerals and antioxidants including vitamin A, B6, C, E, K, phosphorous, manganese, magnesium, potassium, pantothenic acid, thiamin, niacin, folic acid, copper, alpha lipoic acid, lutein, glutathione, chlorophyll, choline, calcium, and iron.

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Green Juice: A Medicinal Recipe!

I learned this juice recipe a couple years ago when I was reading David Wolfe's book "Raw Beauty". At the time I had developed vitiligo on my inner thigh and it was starting to spread. This book said that many skin, stomach and intestinal problems are caused by a lack of hydrochloric acid. This juice seemed to be the solution to help so many issues from vitiligo to arthritis. Here are some of the things each individual ingredient can help with. Even if you don't use this recipe, maybe you will find a combo your body would benefit from whether you eat it raw or juice it!

Celery contains two special compounds called luteolin and polyacetylene that help inflammatory diseases like arthritis, osteoporosis, and gout. Drinking celery juice helps neutralize the acid, alkalize the body and balance its pH. This cancer-fighting food is full of antioxidants that help cleanse and detox the body and is recommended for treating kidney stones.


Spinach provides your body...

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Key Lime Chia Pudding

I made this recipe during my last retreat in Nicaragua and it was a big hit! It is very simple to make and extremely nutritious. I find lime refreshing and a great way to start the day. For the retreat I cut papayas in half, scooped out the seeds and filled it with the Key Lime Chia Pudding. Then I topped it off with some banana slices, cacao nibs, and hemp seeds.



Chia Seeds: High in protein, loaded with fiber, full of antioxidants, plenty of omega-3 fatty acids, and have five times as much calcium as milk. 


Avocado: Low in sodium and fructose, high in potassium and monounsaturated fats making it good for lowering your risk of heart disease. It is also known to be good for digestive health, shiny hair, healthy muscles, and it reduces the risk of osteoporosis. 


Lime: Rich in vitamin C and stimulates the digestive system, eases constipation, and helps promote healing in peptic and oral ulcers, gout, arthritis, nausea,...

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A Healthy Treat! Bliss Balls

Eating healthy does not mean you have to deprive yourself of sweets and treats! Nature has given us the best candy ever: fruit! There are so many amazing raw food dessert recipes to try, but this is one of my favorites purely because of it's simplicity.
I am making this recipe as easy as 1, 2, 3.
  • 1 tablespoon of coconut oil

  • 2 cups of dates

  • 3 tablespoons of cacao powder

Place all ingredients in the food processor until well combined. Then take a spoonful at a time and roll it into little balls. If this seems tedious, you could roll it all out to about a 1/2 inch thick slab and slice it into square bars instead. After you are done rolling the balls, you can roll them in more cocoa powder or coconut flakes if you want.

You will see in my pictures that I used peanuts today! That is the other beautiful part of this recipe - it is soooo easy to change it up with different flavors. You can add nuts, nut butter, coconut, natural...

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Chia Seed Pudding!

I think chia pudding is either love or hate for most people. The texture and the consistency must be what throws people off because the flavors can be amazing! If the texture does bother you at all, I recommend making it in the blender instead of stirring it.
Chia seeds are a potent source of nutrition. They are high in fiber, protein, and calcium while also being a great source of B vitamins, iron, phosphorous, zinc, and magnesium. Just 2 tbsp of chia seeds have the same amount of heart-healthy Omega 3's as four ounces of salmon.

Omega 3 is an essential fatty acid that we need in our bodies. Each day our body provides us with a wide array of subtle symptoms to tell us what it needs. These are the symptoms of an essential fatty acid deficiency:

  • Excessive thirst

  • Frequent urination

  • Rough, dry or scaly skin

  • Dry, dull or ‘lifeless’ hair

  • Dandruff

  • Soft or brittle nails

  • Cracking/peeling behind the ears

  • Raised bumps on the skin are particularly...

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