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: 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 your way through Cancer..


Hi everyone! Remember to make a memory each day, and don’t apologize for who you are!…Rebecca

I pray for many people that have been diagnosed with cancer.  My own family has been diagnosed  with Cancer, friends, old and new…

Eating to fuel our bodies is the best ways to help prevent cancers.  I know I talk a lot about eating certain foods and what they do for you, but today my focus is on eating to put or bodies back to the homeostasis balance that they naturally need to function as a well oiled machine! I have met amazing people that have literally eaten their way to becoming “HEALTHY AGAIN”!

Foods that rejuvenate our internal organs help to eliminate the degenerations that cause cancers.  Today I am going to talk about food..(diets)?.. I don’t like the word DIET… foods that eliminate the cause of cancer and help the body heal itself.

Side bar:  When I was younger and watching my food intake, everyone would say.. this  “you are always on a diet”, ” why are you always on a diet?” It’s not a diet, it is a way of eating, for the rest of your life.

Herbs, sproute seeds, seaweeds, grains, cleansing diets of fresh vegetables, and fruit are all clean.   Red meat’s are prohibited from the diet because of the sometimes poor source of quality of the animals.

Chemicals, antibiotics, hormones, parasites, radiation through electronics and fluoridated water.  Rancid oils, Polyunsaturated oil and other synthetic fats and shortenings, all contribute to an unhealthy diet.  Toxins feed Cancer. 

So lets get you all to the eating plan for the rest of your life.


  • Meats
  • Saturated fats
  • Dairy
  • Refined sugar
  • White flour
  • Excessive intake of calories to make you overweight
  • Alcohol


  • Primarily grains
  • Vegetables
  • Seaweeds
  • Legumes
  • Sprouts
  • Omega 3’s
  • Whole fruits, (not the juice of the fruits because when it is processed there is sugar added.
  • Wheat grass
  • Pure Clean Water

No matter what the illness, diabetes, cancer, rheumatoid arthritis, you can help heal yourself by eating.

The very first thing to eliminate from your diet is:



3-Additives, (additives are anything that gives a produce shelf life) this is why you need to focus on perimeter shopping when at the grocery store.  Most of these type products that are worthy of your body are found around the perimeter of the store.

The only things that I purchase in the aisles are, Coffee, Tea, Beans, Olive Oils, mustard, anchovies,  grains and vinegars, oh… also tuna in olive oil!  the best.

I had a friend of mind that was having some tummy troubles, (bloating)  I told her to start her day by drinking water with fresh squeezed lemon juice.  It detoxes your liver and boost your metabolism, also calms your tummy.  She wanted to use bottled lemon juice,  this is an example of what not to do!  Bottled lemon juice, even if they say all natural, they are reconstituted and have additives.  Just check the label. I checked out the Wal-Mart brand that my sister had in her refrigerator.  The label says “100% Lemon Juice! Natural Strength, Great for Cooking or Lemonade!”

Turning the bottle slightly to the side and I see: “Lemon Juice from concentrate with Added Ingredients”..This is what we need to look for on the labels.. The quick look at the label would make anyone think that this bottle of lemon juice is just as good as a fresh lemon and it is not!  The real deal is that it contains 100% Lemon Juice but it comes from a lemon juice concentrate, Sodium benzoate has the chemical formula NaC7H5O2; it is a widely used food preservative.  Your body has to find a way to process this chemical.  It is not familiar to your body and it puts stress on your organs.

This is a very simple example of putting unnecessary stress on your body organs.  And we are only talking about Lemon Juice!!

Quick Tip:   Lemons, lemons everywhere, use the fresh lemon!! Cook with them, and put the juice on your skin as an astringent with coconut oil.

Ok, we are just talking about lemon juice here.  Check all of the  ingredients on every label, and do not be fooled….. Take charge of your life.


Eat Fat and get Skinny!!

    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:


Hugs, Essential Oils, and my March Madness!

cropped-cropped-rebecca-moran-business-picture.jpgHello everyone and thank you for visiting…….Make a memory every day, and don’t apologize for who you are!

March is one of my favorite months. March is Health Month.

Many of you know that I take care of my dad, who is 90 years old.  He has been missing our mother so much lately I can’t even explain it to you.  Now I will tell you that my dad is in a wheelchair 90% of the time.  While he was crying one day, I bent over to give him a hug.  The hug lasted for a few minutes, my back was straining to actually give him a simple hug.  It was then that I realized how few HUGS that my dad really gets.  It made me think of all of the elderly people in wheelchairs, our Veterans, children and adults that have been stricken with debilitating muscular diseases, etc. that are missing our on getting or giving a HUG!  Just one Hug will boost your endorphins and make you feel extremely happy and them too.  So give a hug to someone that can’t stand on their own.  It is extremely hard for them to initiate the gesture.

Hugs are so important!

Hugs are so important!

I had a friend of mine ask me last week about Essential Oils.  Essential Oils can be used as Aromatherapy, Ingesting, or as a Messaging oil. Some of you may already use them on a daily basis.  Essential Oils go back many, many years.

What is an essential oil? An essential oil is a liquid aromatic compound, which extracted from specific parts of the plants such as seeds, flowers, leaves, bark, wood, roots or peel.

For example, while in extraction of sandalwood, all of these aromatic cells are in the bark, whereas in the case of roses, these aromatic cells are in petals.
They have been known to treat many ailments, soothe muscles, calm nerves, and put you in a better spirit.  One of the most common used is Lavender. It induces a very calming effect on us.

Some of the essential oils that I use on a daily basis and recommend are:

Organic Coconut Oil, I use this for almost everything, Cooking, hair, skin, and nails.

Organic Lavender Essential Oil, I use a few drops in my bathwater, and on linens for a good nights sleep.

Rescue Remedy Essential Oil, I use this to relieve stress.  It is made from Cherry Plum, Clematis, Rock Rose and Star of Bethlehem.  It restores a sense of calm.  It is gentle and safe for the entire family to use.(do not use if you are pregnant or breastfeeding) just 4 drops under your tongue.

Organic Metabolic Essential Oil Supplement, I use this as a way to control my hunger.  Ingredients: Grapefruit Peel, Ginger Root, Lemon Peel, Peppermint Plant, and Cinnamon Bark. (dilute 4 drops in four ounces of liquid) daily.

Note: Essential Oils can be harmful to children, women who are breast feeding and pregnant.  Please read the label before using any essential oils.

My March Madness!- My seeds have sprouted and beginning to grow.  Arugula, Basil, Thyme, Dill and Rosemary.  It is so easy to do.  Plant the seeds with plenty of water, put them in a dark warm place.  After about 2 days you will see them sprouting.  Place them in a sunny window and watch them grow.  Transplant when the weather gets warm or place them in decorative metal barrels or buckets and put them on your deck or yard.  That way they are easier to bring in for the winter!

My March Madness Arugula, Dill, Thyme and Basil.

Rosemary  My Rosemary from last year!


Finished Family Room- As promised! Turned out really nice. A fresh coat of paint and some new carpet!

As promised a picture of the Family Room, re-painted and new carpeting.


What price do you put on your health? Make positive changes, there’s No Deadline!

Featured image

2015 Happy New Year everyone! Thank you for visiting.I started off my New Year by re designing my Family Room!

January 2015 014 Before and AfterBefore, change is Positive, great for the spirit!

Can’t wait to show you the finished product.  Stayed tuned. ______________________________________________________________________________________________

Since February represents Heart Health Month, I wanted to share a personal story.   When I was 38 yrs old, I had a heart attack.  It was  a wake up call for me to be mindful of my body and how I feel each day. My heart attack was caused from a blood clot.  When I got to Mercy Hospital in Pittsburgh, Pa. , the doctors ask me what my symptoms were.( Symptoms for women are different). My symptoms were: No energy for a few days before; taking the steps was almost impossible; feeling of having something stuck in my throat; pale, no color, even grayish; the feeling of a hot burning (like a poker) in my back; and lastly, the numbing feeling running down my left arm!  That is when I really knew that I was having a heart attack.  All I could think of was ” what if I died?”  My children were young ages 18, 17, 13, and 11.   Scary!

It takes a lifetime to mess it up, but we can always improve our health.  Through knowledge, and determination, It can be done!!

The best Diet  for your heart is the Mediterranean Diet.



It really does not matter how old or young you are, you can make an impact on your muscles, fat, mind, spirit, and nutrition. BE MINDFUL. Every day….


Did you know that one of the best ways to stay healthy during the winter months is to bundle up and take a walk. Just 20 minutes will do your mind and body good.


FOR YOUR SKIN, releases TOXINS and soothes your skin.


Lavender infused olive oil scrub: Mix sea salt-1cup, with olive oil and lemon juice. Mix to make a consistency that you can rub on your skin to remove dead cells. Rinse and towel dry. Feels great!


I must say that my favorite Christmas gift was from my children, there were many, but my new Dutch Oven is great!

FOR YOUR BODY–  Good Nutrition

My Quick Kale Soup: 1 container of beef stock

2 lbs. curly kale (removed from the spine) washed and dried

1 large yellow onion chopped medium

5 garlic cloves diced

2 teaspoons of salt

1 teaspoon of pepper

1/2 fresh lemon, squeeze right over the pot

1 can of black beans (drained)

Make lots, and eat lots, so good. Takes about 20 minutes to make.

Throw it all into the pot!  Bring to a boil, then simmer, then, READY TO EAT!  (Optional, protein, diced chicken)


Food of the month Fresh Pineapple

Fresh Pineapple is sweet and delicious.  It has many health benefits.  Vitamin C, Beta-Carotene, Manganese, and contains a special group of enzymes called Bromelain, which functions both as a digestive aid and anti-inflammatory compound.  Bromelain is a unique group of enzymes found in fresh Pineapples that helps break down protein and aids in digestion  it can also be purchased in powder form.  Canned or cooked Pineapples  contain no Bromelain because the Pineapples are heated to the boiling point which deactivates the enzyme.  Pineapples should not be combined with yogurt or cottage cheese until immediately before serving as the Bromelain will  break down the proteins in these foods, altering their flavor and texture.

On the other hand, adding Pineapple to a marinade for meat or poultry will not only add extra flavor to these foods, but will also help tenderize them.  To take full advantage of Bromelains’s enzyme activity, eat one to two hours before or after eating so it is not sitting in our stomach or small intestine right next to the proteins in or food.  This would be the best way to make use of its anti-inflammatory benefits.  I eat if for sinus infections.

Bromelainis a useful adjunctive therapy for bronchitis,  pneumonia, sinusitis, and inflammation of RA.

Recipes: Pineapple Chicken Salad; Pineapple Shish-Ka-Bobs; Pineapple Salsa; Pineapple Smoothie

1 cup of pineapple contains only 76 calories!  Fresh pineapple can last for up to 5 days and best served at room temperature.


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

Contact me at:

Curb Cravings for the holidays! Eat to Support Blood Sugar Control


Hi everyone and thank you for visiting.  It’s the Holidays and we all are temped by snacking, drinking, and overeating.  This happens every year.  It seems that we are constantly confused by what to eat  and how to dieting during the Holidays and is the number one headline on every magazine at the check out line of the grocery store.

The fact is that it is pretty hard to gain weight over the Holidays.  You have to reduce your activities, sleep less, eat and drink more, as a matter of fact, 3500 calories more  each week!  That’s 500 extra calories per day.  (So for 7 days you have to eat an extra 500 calories, or reduce your activity to reduce burning 500 calories).

What you need to realize are these simple facts.  When you eat concentrated sugars, refined grains, and other sources of simple carbohydrates, (sodas, cakes, pies, candy, white bread, etc.) they are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar.  These types of sugars are considered High on the Glycemic Index.

In response to eating these types of foods (High Glycemic) , the body boosts secretions of insulin by the pancreas.  High sugar, junk food diets definitely lead to poor blood sugar regulation, obesity, and ultimately type 2 diabetes and heart disease.  It puts our bodies under so much stress that this type of diet can eventually lead to cancer as well. The pancreas also starts to wear out and does not function properly, because it is constantly under the stress of reacting to a High Glycemic Load.   This type of diet is considered to contain empty calories, meaning that your body gets minimal or no usable nutrients for optimal performance.

If we all ate to support our blood sugar control, weight gain would not happen over the holidays or ever.  In essence, foods that are mostly water (apples and watermelon), fiber (beets, carrots, popcorn) are relatively low on the glycemic index.  Here is a printable version of the Glycemic Index Food Chart  This is a great website.

I promise that if you follow a Low GI regiment and eat reasonable portions of food over the holidays you will not gain that extra weight!  Making healthy changes now will ensure you that you will be spending many Happy Holidays with your family and friends to come.

One big tip that I do.  When drinking my wine I snack on mostly protein and veggies.  Nuts,and lean meats, (chicken or fish). Do not pair alcohol with salty snacks and creamy dips.



Red is color of the Holidays!  What does the color red symbolize?  Red means stop, Red is Patriotic, Red is Christmas, Mothers Day, Valentines Day.

It is Excitement, Energy, Passion, Love, Speed, Strength, Power, Heat, Anger, Violence,  It has also been associated with

Physiological Hunger? Maybe that’s why we want to eat more over the holidays.  Food for thought.


Merry Christmas to all!

Remember to “create a memory each day, and don’t apologize for who you are….”


Caring and Coping: Strengthening our Coping Skills. “life is how you live it,,,,”

Featured imageGummy

Hello everyone, and thank you for visiting!

For the past 3 years I have been a caretaker for my father.  People call him “Gummy”!  (he always carried Beechnut Chewing Gum in his front shirt pocket and distributed it generously to anyone.)  He is a farmer and coal miner all of his life.  He loves to travel, people watch, family man, meeting  new interesting people. Most of all he loves traveling to Kentucky to attend American Saddlebred Horse Shows.  He is an avid fan of this breed and raised this breed of horses when we were growing up.

My husband and I decided to move back home to be closer and care for him (89yrs) and family. So during the past 3 year the word “caretaker” has been my chosen job.  “Caretaker”, is someone who provides care for another.  This word does not even come close to our relationship.  It’s daughter, friend, social coordinator, financial confidant, gourmet , driver, travel companion, and dinner date, (dinner out, we call date night).  It’s all good. Whew!! Doing all of this requires a strong body and mind. My body, when lifting him when he falls, maneuvering a wheelchair. (I am no spring chicken).  My mind when he forgets who I am or where he is.  Don”t get me wrong, dad is great on most every day.  He is a good conversationalists, and knowledgeable on many topics.

The caretaker part is not easy, and HUGE learning curve!  Slow laborious lessons, most not so nice.  The lessons are real highs and lows and are emotional driven.  Others,  judge your decision-making, your reactions, and the choices that you make.  It is difficult and at times have been extremely stressful.  We all have loved ones that need to be cared for even children with special needs.  This topic is about surviving and coping during stressful times in our lives.  Life is how you handle it!  With that said, learning how to strengthen my own coping skills, which is so very important when dealing with life’s situations.

Stress is defined as any disturbance.  For example: heat or cold, chemical toxins, physical trauma, and strong emotional situations.  Comprehensive stress management involves a truly Holistic approach designed to counteract the everyday stresses of life.  If stress is extreme or goes unnoticed and long-lasting, the stress response can be overwhelming and harmful to every body part.

Heat or Cold:  Being protected from the environment.

Chemical Toxins:  Smoking,drinking in excess, plastics, and electronics, and the Western Diet.( refined sugars, lack of fiber in the diet, excess salt, high fructose corn syrup, and unnecessary additives.

Physical trauma: A direct injury to our body in any way.

Strong Emotional Situations:  Such as caregivers, loss of a loved one.


Here are some of the changes that I have made to strengthen my coping skills:

I bought a new puppy (Finn), she loves to walk.  I walk, reflect, give thanks, plan and forgive.  It has made a great difference in strengthening my coping skills.  At least I feel much stronger when coping with caring.  I love walking especially in the woods. WALKING is still the best exercise on a daily basis.  I know it is making me sound old but the truth.  You don’ t need an I pod to motivate your walk.  It’s a peaceful environment and OH! what it does for the mind.

Retain an outsider (beyond the family) that can help you with caretaking.  Let him/her do as much as she can, especially  with the maintenance of the home, cleaning and laundry.  Just being able to get out for a while to do grocery shopping and retrieve meds. Confide in a friend to talk to, keep your husband or wife out of it!!! Big mistake.

Eat well, sleep well, don’t lose sight of who you are and how important you are,  Get a professional hair cut, put some lipstick on!!! You will be happier and a better caretaker.  Love lots and forgive mostly yourself..

Color your world with comfort and calm: Blues and greens,  puffy pillows and cozy blankets in a spot where you can read and relax with your down time.

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


Heartburn, Acid Reflux, GERD and the color GREEN!!

Heartburn is a burning sensation behind the breastbone that occurs in waves, rising towards the neck.  Sometimes this is accompanied by fluid reaching the mouth, known as gastroesophageal reflux or GERD.Rebecca Moran Business Picture

Many of us experience heartburn after eating a large meal or something spicy.  I experienced reflux each time I was pregnant.  My it was horrible at times!  When I would complain about having heartburn or reflux during my pregnancies, my mother would always say that my baby was going to be born with lots of hair!  An old wives tale, but her saying that made the burning reflux a little easier to withstand.  In fact it was because my belly was so big, the same effect as obesity.

My mother herself had heartburn for many years only to discover that she had a Hiatal hernia: A hiatal hernia occurs when the upper part of the stomach is above the diaphragm, and the muscle wall that separates the abdominal cavity from the chest cavity.  In a way it can cause reflux.  Many healthy people over 50 have a small one.  She had a large one, which gave her a reason to eat lots of "Tums", so much so that they were at her bedside, in her purse, and coat pockets. Everywhere.

Recently my daughter was experiencing major heartburn.  She even went to the doctors, (she thought that it could be her heart" since I had a heart attack when I was 39),  to have it checked out, only to be prescribed Prilosec, to be taken twice a day.  After a few months of no relief, she called her doctor again, went in for another check up.  At this time her primary care doctor started asking her a few questions.  The next option was to have a procedure to check her esophagus, invasive.  After asking some questions it was determined that my daughter was taking her vitamins and minerals without water or juice, just by swallowing them!  I could never do that..she was doing this because she would forget to take her pills and then took them in the car on the QT!

My point is that there are many reasons to have heartburn, acid reflux, and GERD.  10%-48% of Western countries show the prevalence of these symptoms.  Since there is a high rate of obesity in Western countries, it only makes sense that a diet high in fat, and overeating can certainly be the cause of some of these symptoms.  Adding more pills to take can only make symptom worse.  Try to manage your symptoms by the tips I have prepared below.

By the way, these symptoms can be the sign of a heart attack, so listen carefully to your body! If severe, see a doctor.

Here are some tips to help in keeping your heartburn, GERD and acid reflux in check:

1-Avoid overeating by eating slower and feeling the fullness in your stomach. Just take a few breaks and put your fork down.

2-Drink water with your meals, this helps with digestion.

3-Avoid Coffee, chocolate, alcohol, smoking and peppermint which will increase GERD

4-Prescription drugs can also cause GERD.

5-Reduce the consumption of fried foods and red meat.  These foods increase stomach acid for the proper digestion, you don't want that!

6-Stop eating at least 3 hours before bedtime. You can also elevate the head at bedtime with a thick firm pillow.

7-Avoid stress develop coping skills to minimize stressful situations, especially when eating.

As we get older we lack the stomach acids that we need to aid in proper digestion of some foods, like the ones I mentioned above, so it is important to avoid them as much as you can.  Replace these foods with fresh vegetables, fruits, whole grains, raw nuts, legumes, and fish.  Your digestive system will love you for it!  And think about the fact that you can bend over without that awful feeling of vomiting a hot burning liquid!!! Yuck.

Following an Acid Alkaline Diet will help get you back on tract. for more information on this diet and more.

The Color Green

The color green can be introduced to our lives in many ways, including with flowers, accessories, paint, clothing, and lighting.  Green

Meaning: The Ray of Harmony

Affects: The heart center

Uses: It strengthens with out over stimulating and is useful for: heart troubles, low blood pressure(dark green), neuralgic headaches, ulcers, influenza, head colds, croup, wound healing, and breasts.

Create a comfortable relaxing environment by de-cluttering.  As an Interior Designer, I know the importance of creating an environment that provides a comforting, relaxing, atmosphere that is free of clutter.  This is so important when dealing with stress in our lives.  Find a space and make it your own.  Treat yourself well, you deserve it!

Thank you for visiting,

Remember …."don't apologize for who you are, and make a memory every day"….


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SUMMERTIME FOOD FACTS! Healthier choices for kids.

Hello everyone and thank you for visiting! I am enjoying the beautiful summer and having fun with family and friends and being outdoors!
This is the season for outdoor grilling, everything from vegetables, fruits and meats, just throw it on the grill, it tastes so much better that way.
While summer grilling is fun and delicious, I wanted to share a few tips on making it healthy for everyone, especially the little ones.
Meat lacks the antioxidants an phytochemicals that protect against cancer. At the same time, it contains lots of saturated fat and other potentially carcinogenic compounds including pesticide residues. When cooking meat at a high temperature, the more well don the meat, the higher levels of amines (carcinogenic compounds) the meat contains. These chemicals react in the stomach to form highly carcinogenic compounds known as nitrosamines.
I know that our ancestors ate meat, and we are encouraged to eat meat in various diets such as The Atkins Diet. The difference is that our ancestors ate wild meat which is much leaner than our meat today. Our meat contains 25%-30% more fat!! Corn-fed domesticated beef contains primarily saturated fats with no benefit to our overall health.
Hot Dogs are the number one grilling meat, followed by hamburgers. These foods contain sodium nitrates that keep the food from spoiling, it gives meat “shelf life”!
There are many foods that contain nitrates such as: hot dogs, bacon, hamburgers, ham, lunch meats, red meats, sausage, red meat, and smoked meats. What is most compelling is the evidence linking nitrates with cancer, especially in children. Many childhood cancers such as leukemia, lymphomas, and brain cancers.
Here are some facts for children:
1-Children who eat 12 hotdogs per month have nearly 10 times the risk of leukemia compared with children who do not eat hot dogs.
2-Children who eat hot dogs once a week double their chances of brain tumors.
3-Pregnant women who eat two servings per day of any cured meat have more than double the risk of bearing children who will eventually develop brain cancer.
4-Kids who eat the most ham, bacon, and sausage have three times the risk of lymphoma.
In addition, kids who eat ground meat once a week have twice the risk of acute lymphocytic leukemia compared with those who eat none, eating two or more hamburgers weekly triples the risk.
What to do? There are many vegetarian substitutes and alternatives, just check in your grocery’s health food section. Fish, chicken, vegetables, veggie burgers, and veggie dogs, also grilled portabella mushrooms, (they taste like meat when grilled). They really do taste good!
As a mother of 4 and grandmother of 6, I want to share what I have learned.

Thank you for visiting,
“make a memory each day, and don’t apologize for who you are”!

What is the difference between an herb and a spice?

    Technically, an herb is a plant that does not have a woody stem.  If a plant has a woody stem, it is referred to as a shrub, bush, or tree.  The term herb is also used to describe a plant or plant part that is used for medicinal purposes.  A spice, on the other hand, is technically a plant product that has aromatic properties and is used to season or flavor foods.  Most spices are derived from bark, cinnamon, fruit, red and black pepper, seeds, nutmeg, or other parts of an herb, tree, or shrub, while herbs for cooking typically use the leaves and stem.  This makes for an easy way of distinguishing an herb from a spice. 

     But, can an herb be a spice?  Yes, of course.  Many herbs are used to flavor foods, thus meeting the definition of a spice, and most spices can be used for medicinal purpose, thus meeting the second definition of an herb. 

Here is a list of ideal spices to reduce the anti-inflammatory effects, “silent inflammation”.

Turmeric, Ginger, Cayenne Pepper, Cinnamon

Image  is a major factor in the development of virtually every major chronic degenerative disease, including cardiovascular disease, allergies, type 2 diabetes, cancer, and Alzheimer’s disease (your brain is on fire). 

The most common test to measure silent inflammation is blood determination of C-reactive protein (CRP)

Abdominal obesity is the strongest predictor of silent inflammation and CRP levels.

*The Mediterranean diet has been associated with lower CRP levels.

*Regular exercise

*Pine bark and grape seed extract



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

Rebecca / Walnuts & Wallpaper, LLC on Facebook/ Balanced Body Studio, Deep Creek, Maryland


Holistic Nutrition…..Start your New Year off with a Life Plan of wellness and a healthy life, not a new Diet!

Walnuts & Wallpaper, LLC                      

    Hello every one, and thank you for visiting.  I hope that everyone had a wonderful holiday season, and I wish all of you a healthy and prosperous 2014! Find Holistic Nutrition and a Healthy Life Style in 2014! Live well, your environment, your friends and family, and embrace the spirit of a positive attitude for the New Year. It’s your body, make it the best that it can be, feed and treat it well. Our bodies are.  I’m just saying…..

Everyone is asking me about a good way to detox.  Personally I think that it is good to detox for a few days, only if you have been eating badly.  It is good to detox at the change of seasons, spring, winter, fall, and summer!  This is a good way to help you reboot, and rejuvenate your thinking about food.  It is so easy to get off track.  A few days of detox will rebalance your body. Now everyone needs to pat themselves on the back, and meditate for 15 minutes on all that you have done well in 2013.  Soooooo……

 Start off the New Year with reflection.  Think of all of the things that you have accomplished and experienced over the past 12 months.  We tend to focus on the negative, (keep it positive) and what we didn’t do, and where we have failed.  It is important to our overall health to celebrate our successes!  Start the New Year off with a lifetime plan, instead of a New Year’s Resolution.  I think that New Year’s Resolutions just set us up to fail, similar to dieting. 

I am sure that some of you are feeling like me, a little bloated, tired, and out of cash! LOL, this is what I have learned.  Cleanse and Rejuvenate!

What is DETOX?  It is the process of either clearing toxins from the body or neutralizing or transforming them which helps clear excess acidity, mucus, and congestion. 

FYI, always consult with your doctor before attempting any detox diet.

Our general Detoxification systems are:

                                                                               Gastrointestinal-Liver, gallbladder, colon, and the whole GI Tract

                                                                               Urinary-Kidneys, bladder

                                                                               Respiratory-Lungs, bronchial tubes, throat, sinuses, and nose

                                                                               Lymphatic-Lymph channels and Lymph Nodes

                                                                               Skin-Sweat and Sebaceous glands and tears

Our body handles toxins by neutralizing, transforming, or eliminating them.  For example: antioxidant nutrients, such as vitamin C and E, beta-carotene, zinc and selenium neutralize free-radical molecules.  Then the liver helps transform the toxins into harmless fluids in the blood and is carried in the blood to the kidneys; the liver also sends waste through the bile into the intestines, where they are eliminated.  We also detox our bodies through sweating, while exercising or from heat.  Our sinuses eliminate mucus, and also through our skin. 

Mental detoxification is just as important.  Cleansing our minds of negative thought patterns is also essential to our health and physical detoxification. 

Our bodies have a natural Acid Alkaline Balance, which leans more to the alkaline side.  This is so important to keep this balanced and why we get symptoms of pain, bloat, headaches, etc.

Master Cleanser serves – 1

2 T freshly squeezed lemon or lime juice

1 T pure maple syrup, up to 2 T if you want to lose less weight

1/10 t of cayenne pepper

8 oz. of filtered or spring water

Mix and drink 8 to 10 glasses throughout the day.  Eat or drink nothing else except water, and laxative herb tea, peppermint or chamomile tea. 

Important:  rinse your mouth after drinking as the lemon will hurt the enamel on your teeth, and do not store in a plastic container, make it fresh each time.

Pay close attention to your energy level and degree of congestion; observe your tongue and its coating. 


I want to share another recipe that I use to make for my 4 wonderful children. They all helped with the prep.

My Tuna Sauce from 20 years ago!

Start with a good Italian brand or regular Canned Tuna, with olive oil

1 teaspoon of olive oil, not too much, the tuna has oil also (you can also use water packed) whichever way you choose, just watch the amount of oil that you use.

Hand full of broccoli tops, chopped into bite size pieces

2 cloves of garlic

1 large onion, yellow 

1 diced red pepper and yellow

Fresh basil, and thyme

Fresh grated parmesan cheese, (no canned or jar parmesan) by a good chunk and grate it.

½ lemon, juice and zest

Select a good organic marinara sauce, whatever you like

Sauté the garlic, onion yellow and red pepper in the teaspoon of olive oil

Then add two cans of tuna stir and lower the temperature for about 10 minutes

Salt and pepper to taste

Add the marinara sauce, stir, cover and lower the temperature to simmer for 10 more minutes

Squeeze the lemon juice, stir (fresh)

Add fresh herbs and fresh parmesan cheese just before serving

Pour over your favorite pasta, (I like angel hair)…  heaven! Get it?


Color can be introduced to our lives in many ways, including with flowers, accessories, paint, clothing and lighting.  It affects our lives significantly

Color: Yellow

Yellow, I’m thinking Spring Time!


The Enlightening Ray


The solar plexus and the intellect


Activates stomach and liver, use for:

Indigestion: constipation: diabetes: jaundice: heartburn: eczema: skin disease: lack of energy: and hemorrhoids.


Should not be used in hyperactivity, overexcitement, nausea, diarrhea, or bleeding hemorrhoids

Specific Treatment Points:

The Solar plexus, liver and spleen

Psychological Effect:

Development of perception and intellect


              ………Remember to breathe, don’t make excuses for who you are, and make a memory every day!

                                                    I wish you all a Happy New Year, and thank you for visiting.


You can contact me by email @ or Cell @ 518-441-7263

I am meeting clients at The Balanced Body Studio and Wellness Center, 1550 Deep Creek Drive, McHenry, Md.         






Walnuts & Wallpaper, LLC

PEPPERMINT please!! Ho! Ho! Ho! Hello everyone, and thank you for visiting.


Omg! December is flying buy. You know the drill; everyone will be buying a gym memberships in 30 days. With Thanksgiving over, we are now looking forward to the Christmas Season. Party Time and Shopping Time! For some of us this can be a very stressful time of year. Don’t let it get you down. I thought that I would write about two specific topics: Alcohol, stress, sugar and Salt!
It is so easy to get off track with your diet and exercise over the holidays. I find it particularly stressful when I get derailed over the holidays. You can gain a few pounds in a hurry which makes you feel sluggish and defeated.

Peppermint: For the Holidays!
Peppermint is a leaf. It is available in the form of teas, tinctures, essential oil, coated capsules of peppermint oil, chewing gum, and mints.
Everywhere we look there is peppermint. It’s a classic candy for the holiday’s. Peppermint is actually good for you. Here is what I have learned:
Peppermint is good for digestion. You can find in in specialty teas, and is great with some honey to help digest all of the holiday food that we are eating.
Peppermint is also great for gastrointestinal problems, it calms the intestinal tract.
Peppermint is good for flatulence, (farting) or irritable bowel syndrome!
If you are pregnant, peppermint is good for morning sickness or any type of nausea.
It’s cold and flu season, and peppermint is good for respiratory congestion. You can buy peppermint in an essential oil. Blend the essential oil with vegetable oil and rug on your temples to soothe a headache. Follow the directions carefully for use in bath water and topically. Do not add more than the directed amount to bath water.
Steep 1 ½ teaspoons of dried peppermint leaf in 1 Cup of hot water for 15 minutes, or a few drops of the essential oil in hot water for steam inhalation.
So there you have it. Relax

Some things to remember:
Portion Control
1-Eat what you want, but just one plate and watch portions. I ate a huge plate for thanksgiving, and proud of it. Brussel sprouts, sauerkraut, green beans with onions, and some turkey breast. I was stuffed, just like the turkey. We had ham, but I opted out on that, stuffing, potatoes and gravy. In the end, it’s, not a big deal. It’s a great deal. Put the focus on enjoying family and friends, just being together.
2-Be cognizant of alcohol intake– (see below as to how it affects us) – contributes to mindless eating! Hydrate yourself throughout the day before drinking. I personally drink red wine, I am a Black Box, Cabernet fan and enjoy drinking it. It helps with assimilation, and dark chocolate deserts taste great. I would rather drink a glass of wine with dessert and have a few bites, rather than eating an entire piece..its all about feeling deprived.
3-Snacking, eat more protein than carbs and cut the salt. (salt and sugar are everywhere!) especially the holidays.
4-Desert, 70 % cocoa and sea-salt chocolate bar, all of the good chocolate companies have their version. Any woman out there will love.. delicious and satisfying. Grab a teaspoon, take a scoop of each desert at the party. You are not missing out on anything.

Stress makes you fat, sick, and creates many sleepless nights. Over the busy holiday just get out for 30 minutes of exercise, any type of exercise: walking, yoga, running, spinning, swimming etc. I know that as simple as it seem, many of us don’t get 30 minutes per day. This is what I do when I don’t feel like getting outside. Just pick 3 exercises, squats, walking up and down steps, push- ups, for example and do each one for 5 minutes each, then repeat them again later in the day. ( 15 minutes each X 2 = 30 minutes) I also have bands that I work out with, they are easy to take with you wherever you are. Just break a sweat every day, and this will put stress at bay. Don’t make excuses for not exercising. I like to get it over early, and tend to run out of gas around 3pm. It makes me feel like I have “one up” on everyone else. Get out of bed or off of the sofa and don’t even think about it, after 5 minutes you will feel great and more than likely keep going. Get lots of sleep and try to pamper yourself with a relaxing bath, essential oils, massage, for at least 15 minutes. I can’t say enough about the effects of stress on our lives.
Before you go to bed, (you can do it in the morning or while you are exercising) remember to count your blessings. Focus on all of the special things that you have in this life. Write down the things that are bothering you. The next day take your worries and turn it into tasks. Do what it takes to complete and get it off the list. If it’s money or something that cannot be achieved immediately, make a plan and stick to it. Make your goals measurable to ensure success. It will just make you feel worse if you fail! More stress.

This is good ! I almost stopped drinking after learning this!
Alcohol, is a toxin and your body quickly works to metabolize and eliminate it. People drink to Relax, Celebrate, and Socialize. Alcohol is a drug that alters your conscious mind. Food in the stomach slows the absorption of alcohol, but most of the alcohol is absorbed in the small intestine and metabolized in the liver. Alcohol is a depressant of the central nervous system, it slows the transmission of the nervous system and is very sensitive to alcohol. The depressant effect of alcohol on the brain is what slows down a person’s reaction time to stimuli (such as a car coming toward you on the road) after drinking. Because the brain controls your thoughts, actions and behavior, alcohol impairs all of these. Many people wrongly think that a drink before bed will help them sleep better, but is has the opposite effect. Having a drink an hour before bed may help you fall asleep, but will disrupt your sleep cycle, it wakes you up and makes it difficult to fall back to sleep. A hang over is a way of your body saying “don’t do that to me again”!) Alcohol effects the natural process of hormones, insulin and glucagon that are automatically released to make glucose. The brain needs glucose to function properly. Alcohol causes a low blood glucose level that can contribute to fatigue, weakness, mood changes, and anxiety (Hangover). Alcohol also negatively effects parathyroid hormone and other bone strengthening hormones which increases the risk of osteoporosis, and increased estrogen levels in women, which could increase the risk of breast cancer. Learning this about alcohol made me aware of the damage it can do to our body. Certainly can be damaging to our bodies if abused.

Natural health and wellness encompasses a good diet, plenty of clean water and regular exercise, fresh air, herbs, essential oils, and other supplements to keep us in great shape and help us deal with life’s challenges.
Have a Wonderful Holiday, remember, don’t apologize for who you are and make a memory every day!

Walnuts & Wallpaper


                        Hello everyone!  I hope you are enjoying the beautiful fall weather. The stink bugs are gone here, but now the cute little lady bugs have arrived in the masses!  Part of Holistic Health is getting out and enjoying the day. The beautiful scenery, fresh air, exercise and it is a good way to meditate.  Forget your worries and your IPod, and enjoy.  Take it all in and savor the moments.  Use those thoughts for future meditating. Winter will be here very soon.  I supplement my winter health by taking a B-Complex vitamin with C and Zinc.  I also take Vitamin E, It protects your cells, is good for the skin, hair, and boosts your immune system.

The Color Green 

Color can be introduced to our lives in many ways, including with flowers, accessories, paint, clothing, and lighting. GREEN


The Ray of Harmony


The heart center


It strengthens without over stimulating, use for: heart troubles, low blood pressure (dark green), high blood pressure (light green), neuralgic headaches, ulcers, influenza, head colds, croup, wound healing, and breast cancer.


Not to be used in anemia or chronic exhaustion.

Specific Treatment Points

Head, eyes, heart, and abdomen


Lymphatic System, learning about the Lymph System really opened my eyes to another way of achieving ultimate health.

The Lymph system cleanses and protects the body from invading bacterial substances by preventing them from entering the general circulation.  The Lymph System does not have its own circulatory pump unlike the heart, for example.  It relies on the movement of the muscles to move lymph fluid around the body. 

If the lymph system becomes congested with toxins, acids, and drugs, it cannot perform its tasks at full potential.

Symptoms of clogged Lymphatic’s are: Throat, Tonsil Problems, Swollen Glands, and sometimes Cysts.  

Tips for a Healthy Lymphatic System:

>Dry Skin Brushing, eliminates congestion through the skin.

>Saunas-eliminates toxins through the skin.

>Full body exercise that propels the Lymph Fluid around the body.

>Massage, particularly the throat, underarms, chest and groin. Massage of the underarm and chest above the beasts in women helps to avoid congestion in the breast.

>Massaging the reflex points for Lymphatic Drainage.  This is found on the top of each foot between the base of the big and second toes.

>Potassium, is the mineral for the lymph system, here are some sources: Swiss chard, Crimini Mushrooms, Spinach, Romaine Lettuce, Celery, Broccoli, Winter Squash, Collard Greens, Tomatoes, Cantaloupe, Kale, Carrots, Beets, Turmeric, (these are listed in order starting with excellent to Very good sources)

When I get in the shower I now message my underarms, practice dry brushing, (do not us the brush on wet skin) brush upward starting at the ankles and work upward.  If you don’t exercise on a regular basis, it is important to message the lymphatic System to promote optimal health!  It’s easy and simple to do.   You will need to purchase an all-natural bristle brush. Wait until you see just how much dry skin is covering your real skin, especially in the’ll be surprised. winter,  We need to boost the immune system to keep us healthy.


Buckwheat Pancakes!!

Since the beginning of September, My 88 year old father, Gummy, has been asking me to find the best place to eat Buckwheat Pancakes.  As soon as fall arrives in the Northeast, Buckwheat Pancakes are everywhere, so we travel far and wide to find the ones he likes. He likes them sour.  I became curious as to the health benefits of buckwheat so I did some research and was pleasantly surprised at my findings.

The Benefits of Buckwheat:

Buckwheat is actually not a true grain but a fruit seed that is related to rhubarb.  It is energizing and nutritious, it is gluten-free. There are a variety of buckwheat, Buckwheat Goats, Kasha, Grits, Flour and Soba Noodles.  True soba noodles are made from 100% BUCKWHEAT FLOUR.  Check the label for any added wheat flour. GI: 76, Calories for one cup 154.  Buckwheat contains quercetin and kaempferol, and provides powerful antioxidant protection against damage from free radicals. It is a very good source of Manganese, a trace mineral necessary to help protect the mitochondria, the energy production factory in our cells, from free radical scavenging. 

ref: theworldshealthiestfoods

Here are three easy recipes for Enjoying Buckwheat:

It’s a wrap½ Banana,(40 calories)  1-teaspoon of all natural peanut butter (50 calories), wrap in a 6” crepe (thin) buckwheat pancake,(150 calories) simple, delicious, and nutritious. Make the batter ahead of time, and make as needed.  The “French” way of eating buckwheat! SOOOOO Good, children will love this!!

BreakfastBuckwheat Kasha, cook and add raisins or (dried cherries, walnuts yummy) pumpkin seeds, almond milk, honey and cinnamon to taste. 

Lunch and DinnerSoba Noodles, cooked, shredded cabbage, Red bell pepper, green onions, and chopped cilantro.  Dressing: soy sauce, rice vinegar, olive oil, dash of toasted sesame oil and a pinch of chili flakes, taste and pour.  This recipe is delicious…. 


!!!!!Just a reminder, It’s apple season, make sure that you are buying organic, or rough skinned regular apples and washing them thoroughly before eating.  Apples are on the top of the list of the most contaminated foods. 

Challenge your diet before the holidays!  We have about 4 weeks until Thanksgiving.  So If you are worried about gaining weight (Contact me @, with questions about your food choices.     Or call me at 301-245-4239   Leave a message for an appointment for consulting or an analysis of your current diet.                       

The Skinny on Salmon

Salmon should be part of your healthiest way of eating.  It is low in calories and saturated fats and high in protein.  Wild caught Salmon is one of the best sources of omega-3 fatty acids, EPA and DHA.  These fatty acids play an important role as anti-inflammatory agents also sorely deficient in the American diet.  You need essential fats to decrease inflammation in the brain and prevent dementia and Alzheimer’s disease. (Your brain is on fire, Alzheimer is inflammation of the brain).  Good fat helps decrease inflammation in your brain.  Always eat Wild Caught, U S, and Pacific coast and labeled as Wild, this holds true of any seafood, as opposed to farm raised. 

Now this was confusing to me, because I that was raised to think that anything farm raised, vegetables, dairy and beef, were the best choices.. Nooo! When people talk about Farm Raised fish it means just the opposite and not a good choice. This is true of all fish.

A little ditty: Not too long ago, I stopped at a very popular convenience store where I live and purchased some beautiful shrimp for lunch. Lunchtime came, and I opened the container of shrimp and devoured the 10 shrimp, delicious!  As I was discarding the container into the garbage, it flipped over and I noticed a sticker on the bottom, Viet Nam! I knew immediately that it was farm raised, and I wanted to throw up!… for days!!! Yuck!  Farm raised fish are raised in pens and fed fish pellets for nourishment. They live in their own poop and eventually get sick.  Because of the pellets and the crowded pens, these fish then need to be fed antibiotics to survive.  They are imported to the U.S, and we eat this crap! They also add color to make it all look so good.  Check labels, and ask your local fishmonger for Wild Caught, Pacific, fresh fish!  Remember Atlantic Salmon isFarm Raised!!!!!! is a good source for more information on this topic


I want to hear from you!

To the first 10 followers who e-mail me, @ , tell me your reason for wanting to try a dry skin brushing method of elimination, and “How will this method improve your daily life?”  For the first 10 (good reasons) I will send you a free natural bristle dry brush so you can try it!  Make sure that you include your mailing address with your message and a very good reason to try the method! LOL!!!


Blue, next month color, if it is your favorite color, check back to see how it effects your life.


I read an interesting book this past week, “Many Lives, Many Masters”, check it out , recommended by my friend Jean.

Hey everyone,

Thank you for visiting, and remember to breathe, don’t apologize for who you are and make a memory each day.  




                                  join me on facebook @walnutsnwallpaper

                                                                                    Call me @ 301-245-4239

Walnuts & Wallpaper, Water, Stress!! and the Color “Red”


Hello, and welcome to my blog site…

Holistic nutrition for the mind and body………

My name is Rebecca Moran, and I am a Certified Holistic Nutritionists and an Interior Designer. My consulting business, Walnuts & Wallpaper,, is the concept of overall health and wellness through nutritious food and a less stressful living environment?  I focus on Holistic Nutrition, Food Combining, Nutritional Bio-Chemical, Healthy Aging, Acid Alkaline Balance, Diabetic Nutrition, Color Therapy, and helping children make healthy decisions. Holistic, refers to a complete system rather than parts.          

WATER, this is why we need to drink it.

It is vital for many processes in your body.  Staying hydrated is an important part of staying healthy, as water is vital to key body functions.  Water helps chemical reactions, such as those involve in the production of energy take place.  Water also bathes the outside of your cells, playing a key role in transporting vital nutrients and oxygen to and removing waste products from your cells.  Water helps you maintain your body temperature and acts as a lubricant for your joints, eyes, mouth, and intestinal tract.  It surrounds your organs and cushions them from injury.  It was always hard for me to drink water, I don’t know why.  So I started by drinking small glasses at room temperature or slightly chilled. I add lemon and sip throughout the day.  Adding lemon also helps detox the liver, good to know if you indulge in a few cocktails! The Key words here are hydrated, transportation and removing waste products.  It keeps you healthy in these ways.

How to navigate the supermarket


  When shopping for groceries, shop the perimeter of the store.  It makes sense! This is where you will find all of the healthy foods, fresh fruits, vegetables, lean meats, fish, dairy, and whole grains.  That’s all your body need. Purchase lemons, limes, and fresh herbs for added flavorful cooking. My rule is to buy organic when available, but also use this website as a guideline when shopping. I printed it out and laminated. I keep in my purse.  Here is a link to “The Dirty Dozen”

Stress, Oh Boy!!!

When I was younger, I struggled with body image and stressful times, as we all do.  Life is unpredictable!  You can get caught up in stress and not even know.  Stress makes me feel like my face is going to crack, like I was poured into cement and can’t move.  To me this is why it is so hard to do anything about it.  What I know is that excess stress will shorten your life! It causes illness.  Here are three things that I have learned.

1Breathe– deep breathing is an excellent way to relieve stress.  It also eliminates toxins from the body. You can do it anywhere.

2-Ground yourself– (I found the need to “Ground Myself” when becoming a Hospice Volunteer. I have been volunteering for the past 8 years.  I needed to find a way to visit patients that were dying after my long work day.  I had no idea how LOUD, UNAWARE and INSENSITIVE I was when I visited a hospice patient and their family. It’s very quiet atmosphere.  I needed to find a way to release my day and reflect on who I am and why I was there!  I had to learn to Ground Myself!  This is how I do it: Create an image in your mind of one thing that always makes you happy.  Then think about who you are: a mother, father, daughter, grandmother, grandfather, son, nephew, niece, nurse, teacher etc. Imagine only good thought about who you are. When a negative thought enters your mind, quickly think of the one thought, the first thought, that calmed and relaxed you. This gets easier as you practice. It is so important for everyday life.

3- Get outside to walk, run, or do anything that moves you It is amazing how you can figure things out in your mind while walking or running.  There are many other exercised, my absolute favorite is spinning!  You can close your eyes, and get lost in your thoughts. One step in front of the other, you will feel much better.


I am always thinking of healthier choices when eating.  I love to eat, but I want the biggest bang for my buck with the calories that I am eating, I focus on the best choices, and PEAS are at the top of the list. This is one vegetable that is nutritious for many reasons such as maintaining bone health.  PEAS are a very good source of vitamin K1, which activates osteocalcin, the major non-collagen protein in bone.  Peas are also a good source of folate and vitamin B6.  These two nutrients help reduce the buildup of a metabolic by-product called homocysteine, a dangerous molecule that can obstruct collagen cross-linking, resulting in poor bone matrix and osteoporosis.  PEAS are also a good source of vitamin B1, B2, B6, iron, (a mineral necessary for normal blood cell formation and function) Vitamin A (related to cataracts and age-related macular degeneration.) Vitamin C and Zinc (immune system) and 10g of protein! If you are diabetic, peas rank low on the Glycemic index.  I don’t want to get to technical on details, just trying to get my point across.  PEAS are sweet, delicious and very good for you. As we age osteoporosis and molecular degeneration become a concern. Good Energy!  Ref: theworldshealthiestfoods


1-lb Fresh peas or frozen (add carrot, onions too) FROZEN VEGETABLES ARE almost as GOOD AS FRESH. Chicken stock (organic)  Heat to just steam,, do not boil,(boiling depletes nutrients) drain, add salt, pepper, garlic, lemon juice, and drizzle with olive oil, OR A TEASPOON OF REAL BUTTER, YUMMY!

Also Try this: (This one of the recipes I used to make with my children)

1 can of tuna in olive oil, and a bag of frozen peas.  How easy is that?  Steam peas in water, vegetable or chicken stock, drain, then add the entire contents of tuna.  Mix, that’s it!  This is a delicious meal that gives you high energy. Sweet peas, salty tuna, and olive oil are a bonus.

Your environment and the company you keep, has a direct effect on your everyday life. Smell, color, comfort…


Color gives you energy?  Color is reflected in your everyday life.  Here is how the color RED affects your life.  This was my mother’s favorite color.  Mom, thinking of you as I write… 

Let’s talk about the color RED!


The Great Energizer


The Physical Body


Red raises body temperature, increases hemoglobin content of blood, liberates energy, stimulates circulation (use for anemia), sluggishness, colds, poor circulation, overweight, sciatica, rheumatism, fibrositis, paralysis


Not to be used with emotional/nervous complaints, as it can irritate.


Soles of feet, heart, liver, spleen

Next month the color Green!

You can contact me at: or on Facebook @ Walnuts & Wallpaper


Thank you for visiting.

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

Have a great weekend!



Psychological Resilience and the color Orange…we need this.

     Hello, I am excited to share my life’s journey of resilience to finding holistic nutrition and a healthy lifestyle….

Complete….Nutrition, and Environment, Mind, Body Experience

Many people start living a holistic life by looking at their overall state of health, such as nutrition, exercise, wellness and sleep patterns. The ideal holistic design incorporates natural and organic foods, nutritional supplements and vitamins, and it cuts out processed foods and too much caffeine, alcohol or drugs.

A little bit about me…

I am a mother of four, and grandmother of six. I am a Holistic Health Practice HHP, Certified in Holistic Nutrition, CHNC, Wellness Coach, CWC and an Interior Designer.

Walnuts & Wallpaper  is about preventing illness, reducing stress, and promoting wellness and a healthy environment through nutrition, and living environment. Did you know that the color of your kitchen could make you eat more? Or that the color of your bedroom could keep you up at night? Or, that balancing Acid and Alkaline in your diet can help you lose weight? Or that an organized and comfortable living space can reduce stress?

Psychological resilience and the Coronavirus
s an individual’s tendency to cope with stress and adversity. Coping results in the individual “bouncing back” to a previous state of normal functioning, or simply not showing negative effects. A third, more controversial form of resilience is sometimes referred to as ‘posttraumatic growth’ or ‘steeling effects’ where in the experience adversity leads to better functioning (much like an inoculation gives one the capacity to cope well with future exposure to disease). Resilience is most commonly understood as a process, and not a trait of an individual.

During times in my life I was STRESSED! We all have our times of stress in our lives, especially now.  As single mother raising 4 children, I suffered a heart attack, and was in a life threatening car accident when I was pregnant for my youngest daughter! I had to find ways to reduce the stress and to eat my way to being healthy again and again.  I have struggled for most of my life with my weight and body image. but I love to eat. Exercise is also a huge factor when it comes to uncertainty and unexpected situations. 

When I was struggling financially, I also had to create meals on a slim budget. But I also wanted to create healthy, and nutritious meals for my children, And I wanted to have them be involved in the meal preparation and cooking. Our favorite meal was stir-fry vegetables and brown rice. Sometimes we would add chicken or beef, if affordable. I still make this dish  my for my grandchildren, and children by request!  They would cut (plastic knives) or break the vegetables to add to our meal.


Vegetables, lots and lots of vegetables! Select organic if the vegetables are thin skinned. If they have a thick skin, don’t worry, but remember to wash all of your vegetables and your knife after cutting through them or it will contaminate the flesh of the fruit or vegetable.

You will need a Wok, I have and electric one now, my children gave to me for a gift.  Love cooking in it. (Chinese cooking vessel) use peanut oil, canola, or grapeseed oil (higher flash point 400 degrees F and higher, when cooking in the Wok.)

Fresh ginger, garlic, lemon juice (all fresh and adds a fresh flavor), low salt soy sauce!  Toss it all around!

Add one can of whole organic tomatoes. San Marzano tomatoes are awesome.

Add meat, if you like. My suggestions, Grass fed beef, Skirt Steak or Organic chicken, and you can even add Wild caught shrimp! This meal is so simple, and delicious and affordable. Any protein that is affordable.


The only rule here is to cook the meat first, cube, or slice, and into the Wok! Cook for about 5-6 minutes, add vegetables, the vegetables can be frozen….stir, stir, serve over brown rice or any other grain, or cauliflower rice.

Add walnuts for a crunch. This also adds healthy nutritional benefits to this meal. 

Color-Chromotherapy-What is Color Therapy?

“Healing is not achieved through attacking disease. If the body is flooded with color vibrations, disease melts away like snow in the sunshine.”

—Dave Duggan

Color is simply a form of visible light, of electromagnetic energy. All the primary colors reflected in the rainbow carry their own unique healing properties. The sun alone is a wonderful healer! Just imagine what life would be like without sunshine. It has been proven that lack of sunlight contributes to depression for some people.

A therapist trained in color therapy applies light and color in the form of tools, visualization, or verbal suggestion to balance energy in the areas of our bodies that are lacking vibrancy, be it physical, emotional, spiritual, or mental.

Today I want to talk about Orange, it’s my favorite color. Each color has a story.



The Wisdom Ray


The mental body—aids assimilation of new ideas


A warming, stimulating color, use orange for: liver, spleen, pancreas and kidney disorders, epilepsy, underactive thyroid (for overactive thyroid, use Indigo), chronic rheumatism, chronic asthma, mental and physical laziness, colonic infection, bronchitis, coughs, and to increase milk supply.


Should not be used in acute inflammations.

Specific Treatment Points

Thyroid, lung, pancreas, and spleen


Thank you for visiting.

Breathe, remember, don’t apologize for who you are, just be the best that you can be. And make a memory every day.