Put some SUGAR on me…

Hi everyone, and thank you for visiting.

Recently I was asked to speak about nutrition and wellness to a group of women.  Sugar was the most popular topic.

The truth is that for women, 24gm of sugar is the maximum amount daily.  Men should keep their intake at 32 gm.  Sugar is sugar.  There are no excuses.   Bread, yogurt, pastries (doughnuts, cookies, candy..) juices, pasta, milk, corn and carbohydrates and unfortunately alcohol.  Two slices of whole wheat bread has 10 teaspoons of sugar, compared to a Snicker Bar that has 8.5.. the Snicker Bar would be the choice of many.. just saying.

I will try to simplify this topic of SUGAR.

On a Nutrition Label, sugar is listed in grams, and this can become confusing when reading labels. Here is the conversion:  1oz. = 28.35g / Example: 5oz. = 141.75g

The best option is to make “healthier choices”.  Dannon and some other name brands of  yogurt with fruit has a whopping 27 grams of sugar.  Choose Fage yogurt, it has 16 grams.  It also has separate compartments so you can add just the right amount of sweetness that you like.  It taste just as good, or better.  Fruits, which are suppose to be healthy, and they are, were the first topic of discussion at my nutrition engagement.  Fruits and vegetables are very healthy, but certain fruits have lots of sugar.  Be aware of the food that you are eating daily.

Here is an example: The cantaloupe, 1 medium melon contains 43g of sugar.  Grapes, Figs, Mangos, Prunes Raisin’s and Apricots are also very high in sugar content.  Making the “healthier choice” here would be choosing Berries, Blackberries, Blueberries, Strawberries, Apples, Olives and Avocado’s, (yes they are considered a fruit).  This could be the only reason that if you are working out like a crazy person and still not loosing weight it could be your daily intake of SUGAR.

Empower yourself, read labels, and become knowledgeable.  Be accountable for the life that you have been given.

The Bottom Line : The danger of SUGARS is simply the amount of glucose, simple sugars, that it puts into the blood.  High blood glucose levels lead to diabetes type 2, Heart disease and mostly Cancer.  Cancer feeds off of SUGAR.

…….don’t apologize for who you are… Make a memory every day







Reset Your Body…Give it a break

*First step, check with your Physician before proceeding…necessity..rm

Master Cleanser (3 to 10 days)
Ingredients: Serves 1
2 tablespoons freshly squeezed lemon or lime juice
1 tablespoon pure maple syrup (up to 2 tablespoons if you want -*you will loose less weight)
Pinch of cayenne pepper
8 oz. filtered or spring water

Mix and drink 8 to 12 glasses throughout the day. Eat or drink nothing else except water & laxative herb teas, peppermint tea, and chamomile tea.
Keep the mixture always in a glass container. Rinse you mouth with water after each 8oz. *(Lemon juice can hurt the enamel on your teeth)
Drink the glass rather than sipping you can also use a straw.
This can be done for several days. Pay attention to your body & how it feels
It will take 3 to 7 days to create real Hunger. This is a sign to begin to eating carefully again.
Start with steamed vegetables on: (Master Detox Plan)

During the Detox & Fasting Process
Get Plenty of
1. Fresh Air
2. Sunshine
3. Water
4. Steam or saunas
5. Dry skin brushing
6. Exercise, avoid risky or dangerous activities
7. No drugs, over the counter, alcohol, nicotine and caffeine
8. Vitamin supplements-phylum, fiber, green barley, spirulina calcium, magnesium, vitamin C.
Prayer, meditate, yoga. Clean you living space, organize your life also during this process! Read, relax and sleep well.
Good Luck!

Master Detox Plan-Maintenance

Use for maintenance and as a daily menu plan.

As soon as you get up AM: 2 glasses of filtered or purified water with the juice of ½ lemon

1 piece of fresh fruit (room temperature) apple, grapes, pear, banana
Chew well, savor each bite and mix with saliva
30 minutes later: 1 bowl of cooked whole grains (millet, brown rice, etc.) keep it gluten free

Flavor Dressing: Extra virgin olive oil, organic, Butter organic * melt cool cover and store in frig.
1-cup 2 sticks =1 cup

Lunch: (12 to 1 pm)
1 to 2 bowls of steamed vegetables:
Root vegetables (potatoes, yams) green beans, broccoli, cauliflower, carrots, beets, asparagus, kale and cabbage.

Add Flavor Dressing and
chew well

Dinner: (5 to 6pm)
Same as lunch. If you feel fatigued add 3 to 4 oz. of lean protein.
If you do add protein, try and eat earlier 3 to 4 pm.

Beverages (11am & 3pm)
Drink the water from the steamed vegetables add veggie salt or sea salt, garlic salt

Before Bed: Herbal teas & water ONLY

Optional Cleanse

Juice Cleanse Daily Diet
Upon Rising
2 glasses of water ½ of lemon

3to4 (8oz glasses of Master Cleanse)
1 piece of fresh fruit, apple, pear, or an orange, grape fruit or grapes. Chew well!

Mid-Morning: 6 to 8oz glass of fresh fruit or vegetable juice. Can dilute with water. Apples, grapes and lemons make a great fruit juice mix. Select organic

Lunch: (12 to 1)
1-12oz glass of fresh vegetable juice or master cleanse drink

Snack: (3pm)
6 to 8 oz. fresh vegetable juice: Carrots, beets, celery are great together! Kale& Spinach can be added with garlic, ginger and lemon

Same as above

Drink Herbal teas and Water

Laxative Type Meal

Cherries, prunes, grapes (soaked or stewed can be used to initiate eating and keeping the bowels moving.
Bowels should move within an hour or 2 after 1st meal. If not an enema should be used.

When Transitioning:
1. Chew well
2. Do not overeat
3. Do not mix foods 1 or 2
4. Eat fruit alone

Day 2 Transitioning:
1. Well cooked brown rice
2. Grains
3. Vegetables
4. Some nuts
5. Seeds
6. Beans, black beans, garbanzo, green etc.

Add rich proteins gradually!

Sent from my iPhone

..”make a memory every day and don’t apologize for who you are..”  Happy New Year.. wishing you good health for 2017.
Rebecca …

From The Inside Out, Acid – Alkaline Balance

Hello and thank you for visiting. One of the basic necessities for the body to function properly is maintaining the proper balance of acidity and alkalinity (pH) in the blood and other body fluids. We hear the term  (pH)balance on the label of our deodorant and hygiene items at our grocery store.  Our bodies like to be (pH)slightly alkaline balanced at around 7.0-7.5
The acid-alkaline theory of disease is an oversimplification, but it basically states that many diseases are caused by excess acid accumulation in the body. There is accumulating evidence that certain diseases, such as Osteoporosis, Rheumatoid Arthritis, Gout, and many other diseases may be influenced by the dietary acid-alkaline balance.
Example: Osteoporosis, may be the result of a chronic intake of acid-forming foods that consistently outweigh the intake of alkaline foods, leading to the bones being constantly forced to give up their alkaline minerals, such as calcium and magnesium, in order to buffer the excess acid.
What To Eat! The dietary goal for good health is simple. just make sure that you consume more alkaline-producing foods than acid-producing foods.
Keep in mind that there is a difference between acidic foods and acid-forming foods. We get this wrong, just in basic thinking of what we have learned about food.
This is how pH balance works. Foods such as lemons and citrus fruits are acidic, they actually have an analyzing effect on the body! Who knew it? Not me before I started learning about the effects of food on our bodies. What determines the pH nature of the food in the body is the metabolic end products when food is digested! I love learning..and sharing..Here is a good example:
Citric acid in citrus fruit,  is metabolized in the body to its alkaline form and may even be converted to bicarbonate, another alkaline compound.
Many nutritionists and myself believe that if an 80:20 alkaline acid proportion is followed in your daily diet, (don’t worry, you DO NOT have to study food chemistry or worry any further about what you eat, I am going to make it simple.
pH= measures how acid or how alkaline a substance.
pH Scale=scale of measurement for the acidity and alkalinity.
Classifying our food:
*Note-Food is either alkaline forming or acid forming.
Alkaline-forming foods include: vegetables, fruits, soybeans, almonds, most legumes, potatoes with the skin, bananas, millet, and buckwheat.
Acid-forming foods include: meat, fish, eggs, cheese, most grains and nuts, peanuts.
Neutral foods include: fats, and oils (this may sound crazy) but they contain neither acid nor alkaline chemical compounds.
How Do We Know? Litmus Paper!! It works and you can buy it at the local Pharmacy. The regular blue and red litmus will give an approximate reading of acidity or alkalinity. Blue will turn red if the urine or saliva is acidic and Red litmus will turn blue if alkaline.
Keep your body balanced in every way. Check out this website: greenopdia.com for list of foods.

Remember, “make a memory every day, and don’t apologize for who you are!”




The Components of a Healthy Life..

Hello and thank you for visiting…

The components of health are all interrelated.  Environmental, Physical, Psychological, Social, Spiritual, and Intellectual.  The holistic approach to understanding wellness is a combination of all of these elements.  We focus mostly on loosing weight and eating better, but optimal satisfaction is a combination of all of the above.  Here we go…

Environmental health has the biggest effect on our lives.  It is the conditions of where people live, work and play.  Waste management, social problems, (crime and family violence), clean air and clean water…  a little ditty-We are on a well,  when we moved into our home the water tested positive for arsenic!  I was freaked our.. we learned the reason was that there was a crack in our water tank.  The tank was fixed and an ultraviolet system installed.  Since then, we have it tested regularly.  Testing cost is only $30-$50.

Physical health, refers to the condition of our organs.  Heart, (blood vessels),  respiratory (lungs), reproductive and nervous systems.  When our organs are not functioning properly a person will show signs of illness.  Before I had my heart attack many years ago,  I remember feeling so tired.  I had no energy, carrying a laundry basket full of clean clothes up the stairs was certainly a workout, I remember it all so well.  That was a sign of something being wrong..

Physiological health, involves how we deal with everyday challenges.  We all have stress and challenges in our lifetime.  It is how we choose to deal with them that can make a difference.  Exercise has always been my way of dealing with stress.  It doesn’t take it all away, but it helps me think clearer, boosts my immune system,(keeps me from getting sick), and gives me a more positive feeling about the situation.

Social health, surrounding yourself with family, good friends and even a pet will help develop a positive social atmosphere.  I join a gym and involve myself with Hospice (volunteer) whenever I move to another place.  This has helped me find new friends and opened doors to a new social life.

Intellectual health, helps people feel better and in control of their lives.  I recently finished college, and received one degree and became certified in two other areas of health.  I personally love learning and being challenged.  We are never to old and no one can take what we achieve away from us!

Spiritual health, is believing in something bigger than ourselves.  It can be a religious group or believing is a supreme being.  This can be achieved through meditation, relaxation, and spiritually.  It gives us a feeling of inner peace and satisfaction.  I meditate, reflect and am grateful a few times per day.  It doesn’t take much time, just a few minutes out of your day.

So basically what I am trying to get across to everyone is that a healty life requires maitenance.  It is not just about eating right and working out, it is a lifestyle.  It can be passed on to our children and grandchildren for years to come.  It is the ultimate way to health, longevity, and happiness.  Keep this checklist to make sure that you are on the road to a happy life….

Nutrition….I found something new that I love.  A substitute for pasta “Organic Black Bean Spagetti”! It is made from only black beans.  Per serving, 5g of sugar, but a whopping 25g of protein, 2g of sodium and 18g of carbs.  I found it at Shop N Save, delicious.

GMO’s are approved.  Due to a recent study by the FDA.  There are only 3 states that require non GMO labeling as of now. (GMO-Elizabeth Wise, USAtoday).

Parsley-is related to celery.  It is native to the Mediterranean region of Southern Italy.  It is used in many ways: Parsley pesto, as garnish, Taboouli, chopped and sprinkled on fish, chicken and in many soups.  It is high in vitamin K, A, Beta-Carotene, Folate and Lutein.  It is often used as a natural breath clenser, diuretic, and for digestion upsets.

Users bewhere of the fact that parsley contains Oxalates (oxalic acid), which are naturally occuring substances found in plants, animals and humans. Quick info:  Our bodies naturally contain oxalates, and our cells naturally convert other substances to oxalates.  Vitamin C and black tea are some of them… Kidney stones are formed from calcium oxalate stones.  So if you are succeptable to kidney stones, restricting or limiting these oxalates will significantly reduce the risk of forming stones.

The color Gray! Hooray!  Recently I have been consulting with several clients about colors for their interior spaces.  Gray seems to be the top requested color.  Grey is a cool tone, and is considered neutral and a balanced color.  It is considered sophisticated, and conservative but some think it looks dull and dirty.  I personally like the color gray because it can have warm tones and others cool tones.   Therefore you can use gray in many different ways.  It is a positive color.  It stands for intelligence, stability, neutrality and compromise.  It can also be negative in that it brings on the feeling of dampness, dreariness and a lack of energy.  So pick wisely.  And have fun with spring painting.


“make  a memory every day and don’t apologize for who you are….”










Bite Me. You will be grateful!

Hello Everyone and thank you for visiting.

It has been awhile since I last posted a blog, but so much has happened.  As in all of our lives.  In June, I decided to finish my degree at the American College of Healthcare Sciences.  I only had four more classes to finish, so I could see the light at the end of the tunnel.  I doubled up on the two electives and two core classes that I needed and studied..

On January 10th I was done with all of the classes and finals.  I passed!!! My degree is Holistic Healthcare Practitioner, HHP, which I am very proud to have accomplished this journey.  Then my dad, best buddy, confidant and love of my life passed peacefully away.

We are only renting so love as much as you can!


Bite Me!

Turmeric…is a spice. Native to Indonesia and southern India.  It was traditionally known as “Indian saffron” and has been harvested for more than 5,000 years. It contains curcumin which is very useful in preventing cancer.   I have discovered how wonderful it is for loosing weight, increasing HDL,(good cholesterol) inflammation, joint pain, digestion, and Alzheimer Disease.   It promotes optimal health.

You can simply add it to almost anything that you eat.  It has a bit of a smoky, spicy flavor.. and can bring some extra added heat to any dish.  One thing to watch when using Turmeric is that it stains.  It stains your counter top, fingernails, clothing, etc.. It pairs nicely with vegetables, rice, eggs (deviled eggs), and lentils.  I particularly like it on cauliflower.  Whenever you use it add it toward the end of cooking.  It’s simply delicious!


The Eyes have it!  They should be sparkling, lively, and clear..


..The eyes are like a lamp for the whole body.  If your eyes are sound, your whole body will be full of light.-Matthew 6:22


Cooking with Cast Iron/ Will Boost your Iron intake

       Iron is  most abundant mineral on Earth, and the most abundant trace mineral found in the body.  The weight of a dime of Iron is equal to 2300 milligrams of iron in a female that weighs 130 lbs.  It is a key component to our blood.  It is not secreted from our body by stool or urine.  It is absorbed into the body and very little is left.  Most iron is cycled and reused.  Iron loss usually comes from bleeding.

Iron sources are meat, poultry, fish, black beans, oatmeal, and believe it or not, total cereal!

To enhance Iron supplies in your body.. Eat Iron rich foods with vitamin C.. better bang for the buck!  Example:  Peanut butter sandwich paired with an apple or orange, on whole grain bread. Iron is needed for brain function.  Also cooking in a cast iron skillet increases it by about 3%!  Iron is especially important in women!!! When they feel tired and have no energy.. check your iron.


My new favorite accessory to my vegetables is “Sweet Baby Rae’s ” barbecue sauce!  Contains no sugar, it is so good.  love… So here is my new dinner special.

Recipe:  Cauliflower and onions, black beans, rinsed and drained, sliced cauliflower like a steak. Steamed in chicken or vegetable broth until fork tender.  Add Turmeric toward the end of cooking along with salt and pepper.  Add Sweet Baby Rae’s dressing, about two tablespoons per head of cauliflower.  You can also grill the cauliflower and add the dressing, it’s fantastic!  I eat the entire head and full as a tick, as my dad would say!


The color Yellow!  Spring is coming so I chose the color yellow!   Not for everyone, but it is always a color that captures our attention.  Lemons, daffodils, sunflowers, and egg yolks. It is truly the color of happiness, sunshine, hopefulness and gratefulness and feeling positivity. It represents courage, caution.



I know that people struggle with their diet, and have made New Years Resolutions to lose weight. Stop dieting and try this: I stopped eating dairy, except for eggs, and red meat about 4 1/2 years ago.  Added whole grains, not whole wheat.  For me, I haven’t missed the meat or dairy.  Try it for 10 days and see how much better you feel.  I weigh less and eat much more food.

Thank you for visiting…”Breathe, don’t apologize for who you are, and make a memory every day.”


















Eat Fat and get Skinny!!

       cropped-cropped-cropped-rebecca-moran-business-picture2.jpg                                                                                                                Hello everyone and thank you for visiting!   

How Does Your Body Use Fat?  Here’s the Skinny on Fat!

Fat is an important source of energy, and helps the absorption of some compounds.  Fat also insulates your body and cushions your major organs.

At 9 calories per gram, compared with 4 calories per gram for both carbohydrates and protein, fat is a major fuel source for your body.  Your body has an unlimited ability to store excess energy (calories) as fat.  In fact, your fat reserves have the capacity to enlarge as much as 1,000 times their original size, as more fat is added.  If your cells fill to capacity, your body can add more fat cells.  It is recommended that 20 to 35 percent of your daily calories should come from healthy fats. Your heart, liver, and resting muscles prefer fat as their fuel source, which spares glucose to be used for your nervous system and red blood cell.  In fact, fat is your main source of energy throughout the day.  This fat stored in your fat cells provides a backup source of energy between meals.  In a famine situation, some individuals could last months without eating, depending upon the extent of their fat stores and the availability of adequate fluids.  Fat allows you to absorb fat soluble vitamins A, D, E, and K.

Different types of Fats

Saturated Fatty Acid– also known as Stearic Acid is solid at room temperature. It can be found in meat, cocoa butter(in chocolate), coffee creamer, whole milk, cream cheese, cheeseburger, beef, (red meat) hot dog, butter, nachos with cheese, and vanilla ice cream.  Coconuts, and palm kernel oils, are very high in saturated fats. (This fat should be limited or eliminated for the diet)

Trans Fats– provide a richer texture to foods, and a longer shelf life, and better resistance to rancidity that unsaturated fats.  Many manufacturers use them in many commercially made food products from cottonseed oil.  It is found in cookies, cakes, and crackers, fried chips, snacks, and doughnuts. Tran’s fats are frequently used for frying at fast-food restaurants.  Tran’s fats must now be listed of food labels. (These fats should be avoid from the diet)

Unsaturated Fats– are abundant in vegetable oils, such as soybean, corn, and canola oils, as well as soybeans, walnuts, flaxseed, and wheat germ.  Found in lean meats, vegetables, dairy foods, skinless poultry and oil-based spreads.

Essential Fatty Acids-these fats are essential in the diet to protect our cells from damage and to help with absorption of foods.  Omega 3 Fatty Acids- helps keep cell membrane healthy.  They are heart healthy.  Good sources for omega 3’s are Lobster, Cod, Tuna, Shrimp, Crab, Sardines, Herring, Avocados, and Salmon. Make your own ground turkey burger on a whole grain bun instead. Add lettuce, a slice of avocado and tomato, and you won’t miss the red meat or the mayo!

Switching from a typical western diet to a Mediterranean diet seem difficult if you’re not used to olive oil, fish and some of the vegetables and seasonings often associated with this region.

The Mediterranean diet has a reputation for being a model of healthy eating. It is rich in olive oil, grains, fruits, nuts, vegetables, and fish, but low in meat, dairy products and alcohol.   Red wine, allowed!!

    Walnuts are good fats                   My Food Pics for Food Challenge!

Wrapping it up: The best way to minimize both dietary cholesterol and saturated fat intake, is to keep your portions of lean meat, skinless poultry, and fish to about 6oz daily.  Use only nonfat or low fat dairy foods.  Use vegetable and olive oil for cooking and dressings, avoid saturated fatty foods.

There are two main types of potentially harmful dietary fat — fat that is mostly saturated and fat that contains trans fat:

  • Saturated fat. This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
  • Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans- fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. Healthier dietary fat
  • The types of potentially helpful dietary fat are mostly unsaturated:
  • Most fats that have a high percentage of saturated fat or that contain trans- fats are solid at room temperature. Because of this, they’re typically referred to as solid fats. They include beef fat, pork fat, butter, shortening and stick margarine.
  • Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
  • Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes.
  • Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. It may also protect against irregular heartbeats and help lower blood pressure levels. There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.
  • Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

” remember to make a memory every day and don’t apologize for who you are”! …..Rebecca

What’s on your mind? Contact me or leave questions  on this website or:

                                  Business 301-245-4239    walnutsnwallpaper@gmail.com     Cell-518-441-7263