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

Lymphatic Benefits and the Color Green

Part of Holistic Health is the “Wallpaper,” of my business, is getting out and enjoying the day. The beautiful scenery, fresh air, exercise and while doing this, a great way to meditate. Forget your worries. your phones and enjoy each day.

Color, effects our lives every day. We don’t our can be introduced into our lives in many ways, now we are seeing lots of GREEN.

The color green represents, Harmony in the heart center. It strengthens without over stimulating. It helps when troubled by heart issues, helps lower blood pressure, and neuralgic headaches, ulcers, influenza, head colds, wound healing and breast cancer. Its specific treatment points are the head, eyes, heart and abdomen. I recommend green colors to the grey tones:

Sherwin Williams color Sea Salt, and Healing Aloe. Paint your rooms, sheets, pillows, etc., have the serenity and harmony that helps you inside and out.

Our Lymphatic System helps cleanse and protect our body from invading bacterial substances. It prevents them from entering the general circulation. The Lymph System does not have its own circulatory pump, like the heart, for example. It relies on the movement of the muscles to move lymphatic 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 Lymphatics are Throat, Tonsils, swollen glands, and sometimes cysts.

Dry Skin Brushing eliminates congestion through the skin.

Saunas, eliminates toxins through the skin.

Exercise: Full body exercise propels the Lymph Fluid around the body.

Massage, particularly the throat, underarms, chest and groin help relieve congestion in the breast.

Massaging the reflex points, found on the top of each foot, between the base of the big and second toes, will release lymphatic drainage.

Nutrition: Potassium is the mineral for the lymph system. Some foods containing potassium are: swiss chard, cremini mushrooms, spinach, broccoli, tomatoes, kale, carrots, beets, turmeric and romaine.

Everyday: When you are bathing or get in the shower, message your underarms when you wash.

Nighttime: Before bed, try dry skin brushing your skin. You will need a long handle natural bristle brush. The technique is to brush upward starting from the bottom of your ankles up. You will be surprised as to how soft this process makes your skin feel and look. You will also boosting your immune system and lymphatic system.

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

What does the term ” Wellness” mean?

When I think about the term wellness, I think of optimal health.

To have optimal health you have to live a healthy lifestyle, eat in moderation and eat mostly fruits, vegetables, whole grains and lean proteins.

+Surround yourself with people that you love and that give you support and confidence.

+Spend time each day to clear your mind of your daily worries and concerns.

+Take time to remember all of the goodness in your life and be thankful for all of it.

+Take some action toward the things that you can control, this will help keep your worries away.

+Exercise each day to make you not only feel better about yourself, but to be better to the people in your life.

I have found that these are a huge stress reliever.

Make your living space special. It may be your car, or closets, or living space, make them special. Splurge on the things that comfort you then sleep well.

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

Boost your Immune System Holistically

Spring is coming. It’s a very exciting time of year.

It is a great time to start an herb garden. Herbs are used for medicinal and culinary purposes. You can also make great soaps, balms, bath salts, lotions and more.

When people think of herbs, they think of cooking and how to incorporate them into making food taste better. The most popular herbs: Rosemary, thyme, sage, parsley, basil, tarragon, chives, and mint. But there are many other herbs that can really help boost our immune system. Herbs can be grown indoors and used all year.

If you are new to growing herps, some of the easiest to start with are: Sage, thyme, oregano, mint, and lemon balm. These plants are very hardy and easy to grow. Mint, Lamiaceae, is particularly easy and if you grow it may take over the garden! Some of the more beautiful herbs are echinacea, calendula and St. Johns Wart. St Johns Wart is a pretty yellow wildflower and has many healing powers, including relieving mild to moderate depression. It has been around since the medieval Europe first discovered its medicinal powers. Externally it can also be used for scrapes, and burns.

Echinacea has a beautiful pink bloom is known for its powerful immune building properties. It is used in fighting off the common cold by stimulating the white cells and this helps us fight off viral and bacterial infections. It is also used to calm conditions such as acne and eczema.

Lavendar is another herb. It has a beautiful purple bloom, and fragrant, that soothes, calms and strengthen our nerves.

You can have lots of fun growing herbs and using them for cooking, savory and sweet dishes. You can also make saves, tinctures, oils, bath salts and aromatic tub baths that will wash away the day.

Forget about the bubble bath, here is a good way to relax in your tub.

Directions: Put a handful of herbs in an old clean sock, or a muslin bag and drop it into your bathwater. Let it steep, like you would a tea bag for a few minutes, before you get in.

Here are some herbal combinations: Lemongrass and Rosemary

Lavender and Basil

Mint and Thyme

All of you ladies out there will like this Sugar Scrub. It will be great to use to get your arms and legs looking great for summer.

Sugar Scrub


1 1/ cups organic cane sugar

1/2 c coconut oil, melted

2 teaspoons dried rosemary powder

10 drops of lemongrass essential oil

5 drops rosemary essential oil

5 drops vitamin E oil


Melt the coconut oil in a double boiler. Then add organic cane sugar, dried rosemary, lemongrass, and rosemary oils and vitamin E oil. Mix together well. Scoop into Mason glass jars with lids. Makes 3- 4 oz glass jars.

Use as a scrub on your legs and arms, then wash it all off in the shower. Your skin will feel amazing.

Relax and enjoy! Treat yourself well, you deserve it.

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

Do you eat with your eyes? Texture, Taste, Habits and Appearance…what drives your food choices?

Every individual has a reason to eat. Hunger, Appearance, Smells, Texture and Habit.

The key driver for wanting to eat is usually hunger. But what we chose to eat is not always the best at that moment. When we are hungry, we just want satiated, but we as humans need energy and nutrients in order to survive and not feel hungry. There is a difference between hunger and just wanting to satiate. Satisfying our appetite, can mean eating the wrong things at the time of feeling that way. Our central nervous systems control our balance between hunger and appetite.

When we are hungry, we just want to eat anything, not thinking about what food is providing nutrients for our bodies. We look for foods that provide palatability and give us pleasure by eating a particular food. Sweet and high fat foods that smell good, but are probably not the best choice.

When we learn to understand ourselves better, it is easier to set goals and create an action plan according to our own individual needs. When we are aware of these influences, we can then begin to make better, healthier food choices.

Culture, religion, family, peers, cost, income, cooking skills, time and availability all play a role in how, when and what we eat.

Texture is important in determining the eating quality of food. It can have a strong influence on food nutrition and intake. Some textures of foods are: Watery, (soups) Crunchy (crackers, chips, salads and roasted foods), Creamy, (purees, ice cream and puddings), Chewy, (pizza, caramel, grains, and breads).

Smell, have you ever walked into an Italian Restaurante and smelled the fresh bread baking and the pasta cooking? Immediately your stomach starts to growl. It initiates that inert sense of hunger. Sometimes it even changes your meal choice that was already decided. The smell of our grandmother’s home cooking or baking was always good memory for me.

Taste and Habits kind of go together for me. Some people who enjoy the taste of ketchup, usually from their childhood, will make it a habit to put it on everything they eat. Peanut butter the same way! You can also look at it as foods that you have always enjoyed because of their taste. It may remind us of our childhood, or it just becomes a habit. It is hard to break away from our habits and try new things.

Appearance, they say that “we eat with our eyes”. Looking at a beautiful plate of pasta, or a medium rare filet is hard to beat! Mashed potatoes and gravy, or a cheesy Mac n Cheese. It is a fact that when food looks unappetizing, they are often not eaten. Visually cues can also alter how we accept the food by a perceived odor and flavor.

Eating is mindful. How often have you eaten something and didn’t really want it, but you ate it anyway? This is called impulse eating. Eating is enjoying your food and overeating is when you are no longer enjoying the food. Its emotional and mindless.

In order to ensure healthier food choices, you need to become aware of why, when and how much you eat. This is being mindful. Learn healthier choices by only eating when you are hungry and take time to think about the nutrients in the food that you want to fuel your body with.

In order to ensure healthier food choices, be aware of how impulses influence you’re eating habits. Some examples of this would be: Grocery shopping when you are hungry, or ordering snacks at the movies.

Eating is meant to be Enjoyed, so if you are not enjoying your food, stop eating.

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