My Healthy Tips for the New Year

Dry Skin Brushing:

Dry skin brushing (use a natural bristle brush) is healthy for the lymphatic system. Start at your feet and brush upward toward your heart.

Saunas are great for eliminating congestion through the skin.

Full body exercise propels the lymph fluid around the body. Massage the throat, armpits, groin, chest to avoid congestion.

Message the reflex points for lymphatic drainage.  This is found on the top of each foot, between the base of the big toe and second toe.

Execute these steps while taking a shower.  Do not use a dry skin brush to wet skin. , and the most avundant trace mineral found in the body

Lemons and Limes:

They were used back in the goldrush days in 1848 to prevent scurvy.  They didn’t realize that it was the vitamin C not the actual lemon that provided protection from scurvy.  It wasn’t until 1932.  28 mg of C.  They are acidic when eaten and have a low chemical pH level.  They leave behind an Alkaline result, which is where our bodies like to be!

This helps reduce inflammation in our joints. 


Iron is the 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 2300mg of iron in a female that weighs 130 lbs.  It is a key component to our blood.  It is not secreted from our body stool or urine.  It is absorbed into the body and very little is left.  The way that we lose blood is through a women’s menstrual cycle, or being cut or bleeding.  Most iron is recycled and re used. 

To enhance Iron supplies in your body, eat iron rich foods with vitamin C.  They work well together.  For an example:  Saute’ spinach and red peppers in olive oil. Or a peanut butter sandwich and sliced peaches or bananas.

You can also enhance Iron supplies in your body by cooking in a cast iron skillet.  This increases Iron consumption by about 3%!


Fresh Pineapple is sweet and delicious.  It has many health benefits.  Vitamin c, Manganese, and contains a special group of enzymes call Bromelain.  Bromelain is a unique group of enzymes that helps break down protein and aids in digestion.  It can also be purchased in a powder form.  Do not heat the pineapples.  This would deactivate the enzyme.  Eat with yogurt, or Pineapple salsa.  Great for sinus infections, bronchitis, pneumonia, and inflammation of RA.


Quinoa is a very popular whole grain that is high in protein.  It is related to spinach.  It is considered to be a complete protein because it contains all 9 amino acids.  Even though it is naturally gluten free, it can cause stomach pain for some people.  It has almost double the fiver of some grains.  It contains Saponin, a chemical compound found in plants.  The seeds can be toxic it some people.  If you eat quinoa for health reasons or just because you like it, and experience symptoms of bloating, or abdominal pain, you may have an intolerance to the grain. 

Clean and Organize:

Clean and organize a space.  It makes you feel good.  Pick a closet and organize it.  Purchase some clear plastic bins with lids.  Separate all of the items in the closet, then separate hanging and shelf items.  Place the shelf items neatly in the plastic containers, and hand the other items organized in color or summer to winter.  It is a time-consuming project, but the rewards are great!

Pickle Juice:

Pickle juice is a great choice to help replenish electrolytes, sodium and potassium.  Unlike sports drinks, pickle juice provides sodium without the sugar. It helps control blood sugars in type 2 diabetes, and aids in digestion.  Fermented foods act to do the same.  Dill pickles contain quercetin, a natural compound which helps out immune system endurance and longevity, and anti- inflammatory enzyme.


Olive oils come from various parts of the world.  Spain, Greece, Italy, California Tunisia and Turkey.  You can find by reading the label which tells you the source of the oil. The best quality of oil comes from the juice of the best olives.  The term ‘cold press’ is the process of adding heat to the olives which allows more oil to be extracted from them.  On the other hand, this process destroys some of the flavor and aroma of the oil. 

Oxidation, is a chemical reaction in which the atoms are changed and causes the oil to become rancid.  Heat, light and shelf life can cause your oil to then become a carcinogen.  Buy oils in dark bottles, and store your cold press oils in the refrigerator as soon as possible.

Oils that can tolerate high levels of heat when cooking are:  Coconut oil, Butter, Palm oil, and Peanut oil. 

It is also used cosmetically in your hair and scalp to eliminate dandruff.  And to soothe sunburns, wrinkles, skin softener, brain function, and facilitates our liver process. 

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

Synthetic Vitamins, are you taking them?

Hello and thank you for visiting.

Fall is when we start taking more vitamins to try and help boost our immune system. I firmly believe that taking supplements are needed when your immune system is compromised. My best, and only suggestion is to try to eat food to get all of your vitamins.

Last week, a client asked me what kind of vitamin D to take? She said that she had not been seeing results. I preceded to asked her what kind of vitamin that she was taking, she said that she just gets them over the counter, they were Synthetic!

This is what prompted me to write this blog. You are about to be educated. There are no replacements for nutrients, except from whole foods. But if you are truly lacking a specific nutrient in your diet, a supplement can help.

Synthetic Vitamins are made from chemicals. And if you are taking them, you are taking more chemicals than vitamins. Synthetic Vitamins are difficult to absorb. They mimic the natural way that your body absorbs nutrients from our food. Natural Vitamins are obtained through whole food sources. Synthetic Nutrients are usually made artificially in an industrial setting. Many synthetic vitamins lack the transporters and cofactors associated with naturally occurring vitamins. They also lack the trace minerals that control the way the body recognizes and metabolizes and uses them to make what it needs. They are made artificially in a laboratory setting. Synthetic nutrients from supplements and fortified foods may have a deleterious effect on our health, especially when used in high dosages.

To know if you are using natural vitamins, just read the labels. Look for the words “100 % natural”. Now beware that manufacturers may claim that their vitamins are natural, if at least 10% of the product comes from natural food sources. This is an example of how we can be fooled from labeling on food and vitamins, so beware of reading the labels.

1- Look at the ingredients label and look for the food source list on the products label. if the product label does not contain a list of natural food sources, then the product is synthetic. Look for food sources such as yeast, fish, vegetables, and citrus.

2- Look for salt forms on the product label, a synthetic added to supplements for increasing the stability of the vitamin or mineral. Other names for salt could include: acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate, and succinate.

3- Words that end in “ide” or “ate” indicate that the product contains salt forms, which are synthetics.

4- Also, the letters “di” that appear before the name of the ingredient indicates that the supplement is synthetic. An example of would-be fish oils the word “palmitate” means that it is a synthetic vitamin, usually A.

5- Here are some tips. Talk to your pharmacist before purchasing a vitamin or mineral supplements. A pharmacists can identify a natural or synthetic vitamin supplement, and help you learn how to identify them yourself.

Source link: http//:www.globalhealingcenter.con/natural-health/synthetic-vs-natural-vitamins

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

Our Digestive System is Important to our Health

Hello everyone and thank you for visiting.

We are fast approaching the holiday season. Parties, family, food and fun, equal anxiety, stress!

When our bodies are under these types of stressors, we lose sight of our regular schedules of exercise and nutrition. Our digestive system is responsible for many parts of our health. It starts at our mouths and ends in the bathroom. It processes our food. It absorbs nutrients into our bloodstreams. It eliminates the indigestible parts from our food and turns it into energy.

The most common digestive issues are usually diarrhea, constipation, acid reflux, bloating, vomiting.

When feeling any of these symptoms, fill your plate with fiber rich vegetables, and grains such as oatmeal. They are digested slowly and prevent bloating, and reflux. Bloating effects people in many different ways. Some people have an extended belly, gas, and burping. To counteract these symptoms, try eliminating carbonated beverages, sodium, beer, alcohol, coffee and try to eat slower.

Oh Crap! Diarrhea and Constipation. These are two different problems. If it’s diarrhea, stick to the BRAT Diet. Bananas, rice, apples, toast and tea. No butter on the toast! Crackers are good too. These foods are easy to digest and easy on the digestive system.

Constipation is a “i wish that I could” Crap. The CRAP Diet is a combination of cranberries, rasins, apricots, and prunes. These foods contain lots of fiber to help move things through the digestive system. It can easily help move all of the unnecessary waste through your system. Combined with drinking water helps the process move more efficiently.

Reflux, the problem with reflux is that it travels upwards in your gut and into your stomach. The acid in your stomach burns, then you feel like you need to vomit. If this happens, don’t lay down. This can help increase dangerous inflammation. Wait until you have started to or have digested your food before going to bed. Also avoid foods such as peppers, spicy foods, caffeine, alcohol and reduce eating chocolate. Tomatoes and citrus fruits are also not good and acidic.

Try to enjoy the holidays. Restrict alcohol, spicy foods, and overall, eat smaller plates of food. Load your plate first with vegetables, then add a little protein and some berries, salad and some grains. This will keep you on track for the holidays. And it will satiate your cravings for sugar.

Lastly, sugguest a long walk after your big meals, this also helps with the process of digestion.

Stay healthy, and eat healthy, just not too much and the right things.

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

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

Grilling Tips for Summertime

Hello everyone and thank you for visiting.

Its summertime and everyone is craving some grilled foods! Especially me, it’s a great time to get out of the kitchen and cook.

You can grill almost anything. Fruits, Vegetables, and meats.

When grilling outside make sure that you are using an oil that has a higher flash point. We tend to cook things at a higher temperature when grilling. If you use a regular olive oil, you may be causing more harm than good nutrition. I would recommend using an Avocado Oil for all of your grilling. This is very important because cooking with oils, butter at a high temperature to get that char, can become toxic as it will change the balance of the foods to cancer-causing chemicals called heterocyclic amines.

Cooking meat that are high in fat, at high temperatures produces these cancer-causing chemicals. Just the meat, fat drippings, into the flames can cause this chemical reaction. Now, I don’t want you to ditch grilling, but maybe try these tips when you are:

1-Choose lean cuts of meat, grass fed beef, chicken or fish. There is less fat in these proteins.

Fish like Tilapia should not be grilled. It has minimal protein value.

The best way to prepare fish is prepare Salmon, Shrimp, Halibut, etc. place on aluminum foil and wax paper Salt n Pepper, Lemon juice plus a thin slice, and thyme, plus a drizzle of avocado oil and a dab of real butter. You can even add peppers sliced thin, onions, tomatoes and or asparagus. Wrapp tightly in the foil and wax paper. Grill for 12 minutes. Can’t go wrong with this dish for summertime grilling. So healthy and delicious. You can also add cauliflower rice to make it a complete meal.

2Grilled fruits and Shellfish are a healthy option also.

Grilling peaches, pineapple, and other fruits are great because they contain no protein. Grilling fruits and vegetables are not only nutritious and healthy, but flat out delicious!!!

When grilling fruits, grill them face down and then flip. It only takes about 6-8 minutes.

3- When grilling vegetables, include onions and fresh cloves of garlic. Do the same with them as the fish that I described earlier. Wax paper and foil is the best. Add salt, pepper, lemon or lime, and fresh thyme, basil, garlic, turmeric, etc. Cook for about 6-8 minutes.

4-Grilling shelled fish such as clams, mussels, lobster, and oysters! Such a succulent delight!!!

There are no worries here with carcinogens. These proteins are lean not in the fat department. The outer shell protects the protein as to not leach out into the cooking process.

All you need is butter, and lemon or lime juice and a basting brush. It’s a grilling adventure, healthy, nutritious, and delicious.

Have a wonderful summer. Remember to make a memory each 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