Chrono-Nutrition, What and When to Eat

Hello everyone and welcome to Fall. Even though this is a beautiful time of the year, we are faced with the fact that our sunshine days will be shorter. This puts us in a situation of extending our days inside our homes with the help of electricity. We will be getting less daylight. The lack of sunlight is biologically not ideal for us. Chrono- nutrition is a practice of aligning your food habits with your internal clock. a

Eating Breakfast is a good way to start. Develop a healthy habit of eating breakfast. People that eat breakfast are less likely to want to snack mid-morning. Skipping breakfast elevates our blood sugars and increases our LDL (bad) cholesterol. Remember that you don’t have to eat the normal cultural foods for breakfast. I like eating a black bean burger, salad, and even salmon. Left over whole grain pasta, rice pasta, with pesto and olive oil is great too. Avocado on Ezechiel toast with tomato, is also delicious. Just remember that you don’t have to have bacon eggs, toast, pancakes etc. Whole grain cereals, steel cut oatmeal is great. Start your day with a good healthy breakfast. Remember, breakfast could start looking like Dinner!

Eating Lunch. This is my biggest meal of the day. By1:30, my tummy is growling, and YES, I am ready for some good food. Tip: When you find a recipe or a dish that you like, keep making it, just jazz it up with different ingredients. For example, if you like a salad for lunch, change up the protein. Instead of having chicken grilled, have shrimp or salmon. Instead of having the cold salad greens, choose grilled vegetables, or roasted. This technique will make you excited about eating lunch. By doing this, you will start to get a rhythm of smart eating. Plan ahead and keep it simple by having proteins and vegetables available to switch it up. Remember, also to experiment with spices and herbs. Your taste buds will thank you. Include citrus such as Lemons and limes also. Eat consistently each day.

Dinner should be the easiest meal of the day. It should consist of green leafy vegetables. Remember, your body is most insulin resistant (a resistance to the hormone insulin that increases blood sugars) at night, so you want to avoid simple carbs at dinner. This is really important for diabetics.

Eat, fiber rich vegetables and grains, such as quinoa, brown rice, beans, kale, spinach, broccoli, cauliflower, and all root vegetables. Add a protein that is light, such as white fish, salmon, tuna or chicken. Avoid, beef, pork, ham and processed meats.

Remember to plan your meals so that your biggest are the first two meals of the day. Eat a lighter dinner that includes vegetables and a small portion of protein.

In just 1 month you can change to healthier habits.

Here are some great tips that are easy to prep and keep you on track for winter.

Veggie prep for fall and winter.

Recipe: Take any root vegetables, beets, potatoes, carrots, red onions, leeks, sweet potatoes, garlic. Clean and dry. Place on a cooking sheet pan, salt, pepper, garlic powder. Drizzle avocado oil, or Spanish olive oil. Toss and coat each vegetable. Tip: Always add the oil to the vegetables before the seasonings. If you add the seasonings first, they will be wiped away when you add the oil.

Preheat oven to 425 degrees and cook for 15 minutes, turning then, 15 minutes more. Eat anytime. Add to a meal, or as a side. Or on a room temperature side salad. Don’t forget as a snack!

Chickpeas, when you don’t know what to eat, chickpeas are great for controlling our blood sugars. They make a great snack.

Recipe: Drain two cans of chickpeas, dry with a paper towel. Place on to a baking sheet. Add: Olive oil, salt, and pepper, garlic powder, and smoked paprika, coat them all. 425-degree oven for 20 minutes. Turn them after 10 minutes. This is a delicious snack! Like eating peanuts, but better. Golden brown and crispy.

When you are feeling low. Try eating some wild caught salmon. This is great full of Omega 3 fatty acids. Helps your brain re-boot!

Don’t forget SOUP! It is so comforting. When you want a comfort food, choose soup. As for soup, skip the creamy soups and chose the clear broth, or a tomato-based soup with lots of veggies. Soup is very easy to make, and another way to get your veggies and proteins in just one bowl.

Potatoes are underrated. Cook with the skin on, fork tender, place into your favorite bowl. Add 1/4 teaspoon of real butter, turmeric, salt, pepper to your tasting, and 1 tablespoon of low sugar salsa. Hot sauce too! You can also add 1/4 of an avocado, for extra fat. This will stick to your ribs and is a great comfort food.

Eat good food. Eat when you are hungry. Stop eating at the first feeling of being full. Chose small, delicious meals. Keep it simple in your cooking. Rely on your pantry for spices, and citrus flavors. Herbs will add lots of flavor also. Don’t be without: Onions, Garlic, Herbs, Spices, Fresh Greens, Frozen, Grains, and canned Tuna and Beans. Frozen Proteins, such as Shrimp, White Fish, Salmon, Tuna. Potatoes and Legumes. Always have Chicken, beef and bone marrow stock on hand. Lastly, fresh and frozen vegetables.

Eat well, remember to make a memory every day, and don’t apologize for who you are….Rebecca

Juice Therapy

Juicing can be fun, and certainly a little messy, and time consuming. It is extremely good for your skin, organs, and body.

Here is how it works:

When certain fruits and vegetables are made into juices, the vitamins, minerals, enzymes, and antioxidants found in fruits and vegetables are concentrated. Juices quickly support and regenerate tissue because of this concentration.

To avoid unnecessary loss of minerals, vitamins, and enzymes, it is vital to extract juices and to use them quickly.

Always use fresh, organic fruits and vegetables. Juices can be made from single fruits and vegetables or combinations. Never mix fruit and vegetable juice together. Mixing them together impairs digestion and assimilation, resulting in gas and only a partial assimilation of nutrients.

Try to savor each mouthful of the juice. This not only enhances your enjoyment of the juice, but also allows your saliva to begin the digestive process that usually occurs during chewing.

Do not heat the juice at all, as this will also destroy nutrients. Remember that juicing removes much of the fiber from fruits and vegetables and should not, therefore, replace your usual fruit and vegetable quota.

Juices can be used therapeutically to support and balance a stressed body system and as a valuable addition to the everyday diet.

Try using organic fruits and vegetables that are in season as this is when their vitamins and mineral content are high. One of the vital pieces of equipment is a juice extractor. Your health is worth the investment.

Here is a few examples of different fruits and vegetables and their healing properties.

Applegeneral cleanser, immune booster, and stimulates digestion

ApricotBlood builder, gentle laxative, and skin tonic

Grape- Energy booster, blood tonic and respiratory tonic

Lemon (always diluted)Gout, arthritis, laxative, and sore throats

Pearmild laxative and skin tonic

BeetsKidney problems, and nerve tonic

CabbageObesity, ulcers and mild laxative

Carrotrespiratory tract infections

Cucumberdiarrhea, equalizes blood pressure, split nails, and hair loss

Celery- arthritic disorders, blood builder, and diuretic

The Benefits of Juicing:

It gives your digestion a break, increases your energy, detoxes your body, helps you stay hydrated, you sleep better, promotes glowing skin, decreases inflammation and helps maintain an alkaline PH balance.

Here are vegetables and fruits that should not be juiced.

Broccoli, cauliflower and cabbage are a member of the cruciferous vegetables and can be difficult to digest. It could cause severe bloating and gastrointestinal problems because of its high content of vitamin C.

Avocados don’t contain juice; therefore, they are better off used in ice cream or a blender drink.

Kale has a high amount in oxalates and should also not be used in juicing, because of this they can also cause kidney stones. Pears contain sorbitol, which is a non-digestible form of sugar. It can cause quick bowl movements. (I listed this above just for this reason).

Remember that fruits contain lots of sugar and can cause spikes in your blood sugar. I recommend that you juice more vegetables than fruits.

Enjoy, cheers to good health. Make a memory every day and don’t apologize for who you are……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: for list of foods.

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



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 lifestyle of eating.

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, is allowed!!

    Walnuts are good fats                   My Food Pics for Food Challenge!
Mediterranean Diet is the way of eating

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 harmful dietary fat, 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.
  • The three main types of the best fats , Monounsaturated, Polyunsaturated, and Omega-3 fatty acids.
  • 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.
  • Tip: 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

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