Don’t give up on Cheese

Hello everyone and thank you for visiting..

I stopped eating cheese and yogurt about 8 years ago, with no regrets.  I lost a few pounds and got rid of the bloat.  But lately I started eating Parmesan cheese, so I wanted to share with you why and what I have found out about the health benefits of certain types of cheese.

     Cheese is one of those foods that everyone seems to love.  It is used in a variety of dishes, Italian, burgers, salads, soups, and different types of sandwiches. It pares well with  wines, and is great for just snacking.

     Cheese dates back more than 10,000 years, and there are over 1,000 different varieties that are available.  Some cheeses are better than others when it comes to providing nutritious benefits.

     Cheese is not for everyone.  Cheese contains lactose which is a special sugar in cow’s milk.  Lactase is an enzyme that is needed to digest this special sugar.  There are some individuals that are lactose intolerant, and can not digest dairy products that contain lactose.  Here is an example:  A cup of cow’s milk contains 10-12 grams of lactose.  Aged hard cheese contain about 1/2 the lactose.

Biochemically, the sugar, lactose, in cow’s milk is associated with hypersensitivity, or being lactose intolerant.  Another concern about cheese is that some cow’s milk contains recombinant bovine growth hormone,  or, rBGH.  The choice here is to buy organic dairy products to insure that growth hormones are eliminated.

My recommendation for a healthy cheese is Parmesan cheese.  It has great flavors, and  lots of healthy benefits. The best thing, is that it contains only trace amounts of lactose, which is a safe level of, for people who are lactose intolerant.

For a serving size of 1 oz., it has 72 calories, contains 183 mg’s of Calcium, 6.9 mg’s of Protein, 131 mg’s of Phosphorus, Iodine and Selenium. I have this cheese as a snack  often.

     Low fat cheese has many healthy benefits.  It promotes bone health, it’s an important  source of protein, promotes healthy thyroid, and it contains tryptophan, an amino acid,  that induces sleep.

     Buyer, be where of processed cheese.  This is a food made from cheese and other unfermented dairy ingredients.  It contains emulsifiers, vegetable oils, salt, and food coloring. Example:  American Cheese , there is no nutritional benefits to processed cheese.  So read packages to ensure that you are choosing a good cheese.  It taste so good on a burger and hard to resist. 

ham burger with vegetables

Photo by Valeria Boltneva on

So don’t give up on eating cheese.  Pick a aged hard cheese, or low fat cheeses, eat it in moderation, select organic, and Enjoy!!!!

white ceramic bowl

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Thank you for visiting.

…..make a memory everyday and don’t apologize for who you are..rebecca



The Many Benefits and use of Coconut Oil

……..Hello everyone and thank you for visiting my website.

After a recent trip to St Lucia, I was inspired to write about the effects of the coconut and coconut oil.  St. Lucia is a volcanic island and very mountainous.  Their major cultivated crop are bananas and coconuts.  I had the opportunity to take a tour through the north end of the island and sample a coconut, cut right off the tree on the side of a busy road.  I drank the coconut water, which is much better than what is sold in the grocery stores, and tasted the jelly inside, which is edible.  The jelly contains healthy fats and protein.  The farmer told me that in St Lucia, they use every part of the coconut.  They make oils for the skin, oil to cook with, soap, and process the meat, the white part,  of the coconut to eat.  There has been much controversy about the use of coconut oils, here is what I found.

Coconuts are one of the oldest food plants.  It is thought to have originated in Malayan archipelago, and was soon grown throughout the tropics.  Early scriptures of Hinduism, refers to the coconut as nourishment for the body.  In Ayurveda medicine, coconut oil infused with herbs has been used medicinally for almost 4,000 years to treat skin diseases caused by parasites.

Coconut oil has a unique combination of fatty acids.  We now know that this medium chain fatty acid contains immune-boosting healing powers and it has positive effects on our health.  In the past years, coconut oil was mistakenly accused of contributing to the development of cardiovascular disease.  It has been implicated in raising cholesterol levels and saturated fats, but known today to be considered a rich source of saturated fats.  Actually 90% fatty acids.  It does not contain the regular saturated fat that is found in cheese and animal fat.  It metabolizes fats differently.  It is processed through the liver and uses the fat as a quick source of energy and or Ketone bodies, which have a therapeutic effect on the brain.  It may help with certain disorders such as Alzheimer’s, and Epilepsy, because it supplies energy to the brain.

In the South Pacific they consider coconut as an exotic food.  Here they eat 60% of their calories from coconuts and coconut oils, with a very low evidence of heart disease.  Coconut oil also suppresses your hunger pains.  In studies, people who use coconut oil ate fewer calories.  It can also improve blood cholesterol by reducing triglycerides and reduce total cholesterol numbers.

The Kitavans, a population on the island of Kitava in Papua New Guinea, claim that it also prevents obesity.  Considering that obesity is one of the biggest health problems in the world, this MCT (medium chain triglycerides) have been shown to increase energy which leads to weight loss over time.  It has a thermogenic effect, which helps boost metabolism,  twice that of the long chain fatty acid diet.

Researchers believe that this medium chain fat is not stored and provides an increased diet increases thermogenesis by 50%. (Murray 2005)

Coconut oil contains Lauric Acid,  medium chain saturated fat that contains health promoting fat that is compared to human breast milk.  Lauric Acid is converted into a highly beneficial compound called monolaurin, an antiviral, and an antibacterial, that destroys bacteria, viruses, fungus, and prevent infections.

Coconut oil is great for your hair, and skin.  It protects it against damage and helps moisturize the skin.  It can also be used as a sun screen.  It blocks about 20% of the sun’s ultraviolet rays.

You can use 1 tablespoon of coconut oil as a mouthwash, in a process called “oil pulling”.   This is an ancient Ayurveda dental technique that involves swishing a tablespoon of oil in your mouth for around 20 minutes then spit it out.  Doing this draws out toxins in your body and helps to improve oral health:  gingivitis, bad breath and plaque.  (

So as you can see from my research, coconut oil has amazing benefits in promoting optimal health and contributing to longevity.  The medium chain triglycerides provide numerous health benefits because of the way it metabolizes fat.  So don’t be afraid to start using it as a supplement, cooking, and on your skin and hair.  Coconut oil is important to our health.

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



Murray, Michael, N.D., & Pizzorno, Lara, M.A., L.M.T., The Encyclopedia of Healing Foods (2005): Atria Authority Nutrition (2012-2015), Coconut Oil


I’m making it simple…lose weight in 2019

………Hello everyone and thank you for visiting my website.

I can see that the one thing on everyone’s mind is loosing weight and becoming healthier for the New Year!

                                                     Happy New Year 2019!

There are obvious signs every where, the gym, is loaded with resolution promising people to do better, sweating in the gym.  The bike trail is full of runners, new faces, trying to get into a routine of running, walking and biking, which I promote.  It’s all good.  But the true fact for losing weight is Nutrition.

I remember working out hard, and feeling so good,  only to sabotage that workout with poor nutritional choices.  The reason is, I felt like I deserved to eat poorly after working so hard.

It’s our choice of food that really helps us lose weight.

Did you know that the total consumption of sugar is  6 tsp. for women and  9 tsp. for men!!!!  Americans consume  17 tsp every day, which is translated to about 57 lbs per year!!!  Now, work that off!!!!

Soft drinks are the most evil contributor to our sugar intake.  And don’t even think about buying the sugar-free versions, because the labels that say no sugar or sugar-free, it is when sugar is taken out, and replaced by artificial products that are harmful to your body and cause you to gain weight.

My challenge on this blog is to cut out soft drinks, and other sugary drinks.  All of them.

No , Sweet Teas, Mountain Dew, Pepsi, Coke, Power Drinks, yes…. power drinks, Sprite, etc…….Stop it!  Also, orange juice, apple juice, pineapple juice, all juices…. eat the fruit instead of the juice, 1 serving per day.  Check the labels for sugar content and the serving size.

FYI, relax with a glass of wine:  A glass of white wine = 1.5 g of sugar red wine for 5 oz. and  = .9 g of sugar.  I’m not promoting drinking alcohol here, but having a couple of glasses of wine it is very good for digestion and relaxing after a stressful day.

Food selections are easy too.  Eat lean, meaning non fatty meats, such as fish, chicken, beef, pork, veal, and turkey, you can get lean cuts of all of these proteins.  Avoid breaded or deep-fried, instead, choose grilled, baked, roasted or stir-fried. Rotisserie chickens are good to  pick up at the grocery store too.  I can’t leave the store without one.

Add lots of seasonings to your dishes, such as spices and citrus, (lemons, limes and oranges) salt, pepper, ginger, turmeric, low sodium soy sauce, hot sauce and real Butter!  Yes Real Butter!  and of course if you are making a salad, add avocado, and pine nuts, walnuts, olive oil infused with different herbs, delicious and light.  This equates to mostly good Fats!  Home made soups are great also, especially in the winter months.

Have all the food you like, but make it real.

I’m going to give you a simple example of what happens to our body when we eat crappy food.  Eating a bag of chips increases our blood sugar, then the pancreas produces large amounts of hormone insulin to take the excess glucose out of our bloodstream.  Eating carbs increases sugar and stores fat.

I encourage all of you to be active, walking is great, and do some weight bearing exercise throughout the week.  Good luck with your resolutions for losing weight and getting healthier in 2019.

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








Your Teeth are an Important Guideline to your health!


Hello everyone and thank you for visiting.

No one likes to go to the dentist, but taking care of your teeth can be significant in your overall health.

Periodontal disease is an inflammatory condition that may be a manifestation of other systemic conditions:  diabetes, anemia, vitamin deficiency, leukemia, and other white blood cell conditions.  It can also be a cause of hardening of the arteries, which is a risk of having heart disease.

Our immune system and our nutrition determines the defense mechanisms that normalize and act in defense of this disease.

Oral hygiene is a mandatory practice, at least every 6 months to the dentist for cleaning and checking to ensure that you have healthy gums and teeth.  Most insurances will cover a regular appointment.

A good diet for promoting periodontal healthcare:

  • Vitamin C, this is typical of the old disease called scurvy
  • Vitamin A, associated with inflammation
  • Zinc, works with vitamin A, plaque growth can be inhibited with a mouthwash that contains Zinc
  • Vitamin E, helps with healing

Avoid the, because they increase the susceptibility to periodontal disease:

Tobacco smoking, is associated to increased tooth loss.  Sugar, is known to increase or promote plaque and it also decreases the production of white blood cell function.

red and white mouth plastic toy and food plastic toys

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Visit a dentist at least every 6 months and brush and floss twice per day.  Follow a diet of high fiber and avoid smoking, sugar and refined carbohydrates.

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

Thank you for visiting.


Got Gout? Magnesium, the lost mineral..

Got Gout?

Hello everyone and thank you for visiting.  I have know several men that have become debilitated at the mercy of having GoutGout is the result of having high levels of uric acid levels.  The kidneys take a real hit, because they excrete most of the uric acid that is produced daily.  Stress also plays a role in this disease, which adds inflammation in the joints and kidneys.  I have heard that it is so very painful.

     Gout is known as the rich mans diet, or the Kings Disease, it is also and a form of arthritis and it usually hits you at your Big Toe.  It can also produce Kidney Stones.

The main causes are being overweight, consuming to much alcohol, sugar, and fatty meats.

Here are some guidelines to help:

1-Eliminate saturated fats, fatty meats, especially certain cuts of pork and steak.

steak meat raw herbs

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2-Reduce sugar.  For a guy, no more than 35g per day, us gals, 25g per day.  That is not much sugar!  And this includes what everyone calls “natural sugars”, all sugars are the same.  Check labels on everything.

colorful sweets

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3-Reduce alcohol consumption to 1/2.  Especially if you are taking prescription drugs.

cold hand alcohol glass

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4-Lose weight.  Get active.. just walk, there is no need to run or join the gym.  Grab your dog or significant other and walk.

adult fashion footwear ground


Magnesium the Lost Mineral..

The topic of Magnesium started to interest me when I read an article about its effects on treating heart rhythm.  I have been diagnosed with a prolapse of the mitral valve,  and had a heart attack at age 38.  Since that time, I have been approached by clients that ask me questions about numerous issues such as sleep disorders,, nerve and muscle problems.  I discovered that it not only helps all of the above, but it also helps with headaches, and supports our bones.  The metabolic benefits of Magnesium is so broad, that it actually touches every body system.  Survey says,  that we, as a whole,  are majorly deficient in Magnesium.

Here are some signs that you may be deficient:

1-Twitches and tremors.

2-Muscle cramps.

3- Trouble sleeping.

4-Imbalance of blood sugars.

5-Elevated blood pressure.


7-Lack of appetite

The recommended daily intake is 300-400 mg.,  check with you doctor before taking any supplement, especially if you are taking other prescribed drugs.

Foods that naturally contain Magnesium:  Broccoli

green broccoli vegetable on brown wooden table

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2-Pumpkin seeds, beets, spinach, cucumbers

agriculture basket beets bokeh


selective focus of pile of pan cakes

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Magnesium is a mineral miracle.  There are different types of magnesium. Magnesium Oxide, which is vital for heartburn or indigestion, muscles and bones.

Magnesium Citrate,  is a laxative and can aid in constipation.  It attracts water into the bowls and the intestine.

As I said before Magnesium is a miracle mineral, and many of us are deficient.

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

Thank you for visiting,


























Forget the plate-Bowl Food, Macrobiotic Diet…the Yin and the Yang

Hello everyone and thank you for visiting.. Bowls are becoming the new plates..  My analysis of this current trend is that we have now found a way to eat delicious foods on the go.  Main courses, soups, salads, and deserts can all be served and eaten in a bowl!  It is  convenient and an easy way to take to work and eat on the go.  I recently have used a “hot insulated cup” to transport my food.  The bottom line is that it is convenient.

Another great benefit is portion control.  When eating on a plate, its difficult to “eyeball” portions.

Controlling portions of our food on a plate is difficult.  How much protein?  “The size of the palm of your hand”, is what we have been taught.   Proteins are also found in many plant based grains and legumes.  It’s a struggle when trying to lose a few pounds.  It’s very difficult not to go for that second scoop of your favorite food.. don’t lie!  It’s true.. specially around the Holidays!

Try to  eliminating the following  and  using a bowl to control portions,  leads to better nutrition.  Some of our  bad habit are:  drinking sodas, sweet teas, energy drinks and alcohol with our meals.   Consume 2-3 8oz glasses of water before or after a meal.

Order soup! Now, this can be tricky, but creamy soups are not the number 1 choice.. your choice should be bone broth, miso, beef, chicken, vegetable or fish stocks based.  Rich in vitamins and minerals, they are also a delicious start to a great meal.

Salad in a bowl, chili in a bowl, fruit in a cup or bowl, it is all a great way to measure or portions.

assorted sliced fruits in white ceramic bowl

Photo by Trang Doan on

Eat three times as much vegetables as protein.  I personally need to eat 5 small meals per day, eating lots of vegetables and a protein.   If I go for longer than 4 hours without food, I get a sick feeling in my stomach.

Thank you for visiting, remember “make a memory every day and don’t apologize for who you are!…..rebecca