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

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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



Vegan Recipe for Lent

Lenten Vegan Recipe:

1 headCauliflower,

Garlic whole2-3

Onion 1

Olive oil 2 tablespoons

1/2 teaspoon tumeric ,

Salt and pepper

Vegetable stock

Black beans

Your favorite wing sauce

Put Olive oil and onions in a cast iron ceramic pot.. add Salt and pepper and tumeric and garlic . Sauté on medium high heat.  Add cauliflower diced in large chunks..

Add 1/4 cup of Sweet Baby Rays Wing sauce.  Stir until the cauliflower is coated.  Keep on higher temp until cauliflower becomes brown.. Then add chicken stock to deglaze the pan. Add a lid.. Steam for about 15 minutes Drain black beans.. Rinse and add to the pot.. Let simmer for another ten minutes. Enjoy! …make a memory every day and don’t apologize for who you are…. Rebecca

It’s About Oils…do you know which one is best? And why Quinoa can make you sick..


Hello and welcome to my website.

As I was grocery shopping the other day, I couldn’t help but notice a woman staring for 10 minutes at the oils on the shelf.  I needed some, so I excused myself and grabbed the bottle that I needed.  As I was reaching for the bottle, she asked me if I knew about oils.  She said that she wanted to make a salad and I helped her choose.  She was so frustrated about making the purchase.  Extra virgin olive oil was my choice.  EVOO is much lighter in color and has a milder flavor. There are so many different oils.  Olive oil, coconut oil, canola oil, grapeseed oil, sunflower oil, EVOO, (extra virgin olive oil).  There are many regions that oils come from.  Spain, Greece, Italy, California, and Tunisia and Turkey. You can find this information on the label at the bottom. California olive oils are my favorite. 

My son just visited Spain a few months ago, and sent me some Spanish olives.  They were delicious.  I had never tasted an olive that delicious.  They had a buttery taste…. yummy!  I need to go there…

To get the best quality oil, the juice needs to come from the best quality olive.  Olive oil can become rancid which can then become a carcinogen.  Heat, light and shelf life have a direct affect on the oil.  Change your oil often.  Buy olive oils in a dark bottle, and store your cold press oils in the refrigerator and used as soon as possible.

High temperatures when cooking, break down the oils chemical composition and the antioxidants which causes oxidation and toxins.  Polyunsaturated fats are more susceptible to oxidation during heating.  Soo…. to conclude, olive oil is better used for cooking than polyunsaturated oils such as canola, sunflower, corn, or rapeseed oils.

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 oils.

Oxidation, (is a chemical reaction in which the atoms are changed).  A little chemistry….

The best oils that can tolerate high levels of heat are:  Coconut oil, Butter, Palm oil, and Peanut oil.

Olive oil is also used cosmetically.  It is used for your hair and scalp to eliminate dandruff, to soothe sunburns, wrinkles, as a skin softener, facilitates our liver in its processing, and our brain function.


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.  You can use it in so many different ways.  I cook it and then add vegetables, walnuts and dried cherries, delicious.  But some people have an intolerance or an allergic reaction to the grain.  Even-though it is naturally gluten free, it can cause stomach pain for some.  It has almost double the fiber of some grains.  It contains Saponin, (a chemical compound found in plants), the seeds can be toxic.  If you eat quinoa for health reasons or just because you like it, or a vegetarian and experience symptoms of bloating, or abdominal pain, you may have an intolerance to the grain.  There are many other healthy choices:  Whole grains is what to look for.  Buckwheat, barley, millet, amaranth, brown rice, oat, rye and spelt.  Venture outside of your box at the grocery store.  These are all good healthy choices for optimal health.

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



My Elimination Master Plan… feel better..2018!! Happy New Year.

**Before we start, please ask your primary care physician if you are able to do a detox plan..**

Master Cleanser (3 to 10 days)
Ingredients: Serves 1
2 tablespoons freshly squeezed lemon or lime juice
1 tablespoon pure maple syrup (up to 2 tablespoons if you want -*you will loose less weight)
Pinch of cayenne pepper
8 oz. filtered or spring water

Mix and drink 8 to 12 glasses throughout the day. Eat or drink nothing else except water & laxative herb teas, peppermint tea, and chamomile tea.
Keep the mixture always in a glass container. Rinse you mouth with water after each 8oz. *(Lemon juice can hurt the enamel on your teeth)
Drink the glass rather than sipping you can also use a straw.
This can be done for several days. Pay attention to your body & how it feels
It will take 3 to 7 days to create real Hunger. This is a sign to begin to eating carefully again.
Start with steamed vegetables on: (Master Detox Plan)

During the Detox & Fasting Process
Get Plenty of
1. Fresh Air
2. Sunshine
3. Water
4. Steam or saunas
5. Dry skin brushing
6. Exercise, avoid risky or dangerous activities
7. No drugs, over the counter, alcohol, nicotine and caffeine
8. Vitamin supplements-phylum, fiber, green barley, spirulina calcium, magnesium, vitamin C.
Prayer, meditate, yoga. Clean you living space, organize your life also during this process! Read, relax and sleep well.
Good Luck!

Master Detox Plan-Maintenance

Use for maintenance and as a daily menu plan.

As soon as you get up AM: 2 glasses of filtered or purified water with the juice of ½ lemon

1 piece of fresh fruit (room temperature) apple, grapes, pear, banana
Chew well, savor each bite and mix with saliva
30 minutes later: 1 bowl of cooked whole grains (millet, brown rice, etc.) keep it gluten free

Flavor Dressing: Extra virgin olive oil, organic, Butter organic * melt cool cover and store in frig.
1-cup 2 sticks =1 cup

Lunch: (12 to 1 pm)
1 to 2 bowls of steamed vegetables:
Root vegetables (potatoes, yams) green beans, broccoli, cauliflower, carrots, beets, asparagus, kale and cabbage.

Add Flavor Dressing and
chew well

Dinner: (5 to 6pm)
Same as lunch. If you feel fatigued add 3 to 4 oz. of lean protein.
If you do add protein, try and eat earlier 3 to 4 pm.

Beverages (11am & 3pm)
Drink the water from the steamed vegetables add veggie salt or sea salt, garlic salt

Before Bed: Herbal teas & water ONLY

Optional Cleans
Juice Cleanse Daily Diet
Upon Rising
2 glasses of water ½ of lemon

3to4 (8oz glasses of Master Cleanse)
1 piece of fresh fruit, apple, pear, or an orange, grape fruit or grapes. Chew well!

Mid-Morning: 6 to 8oz glass of fresh fruit or vegetable juice. Can dilute with water. Apples, grapes and lemons make a great fruit juice mix. Select organic

Lunch: (12 to 1)
1-12oz glass of fresh vegetable juice or master cleanse drink

Snack: (3pm)
6 to 8 oz. fresh vegetable juice: Carrots, beets, celery are great together! Kale& Spinach can be added with garlic, ginger and lemon

Same as above

Drink Herbal teas and Water

Laxative Type Meal

Cherries, prunes, grapes (soaked or stewed can be used to initiate eating and keeping the bowels moving.
Bowels should move within an hour or 2 after 1st meal. If not an enema should be used.

When Transitioning:
1. Chew well
2. Do not overeat
3. Do not mix foods 1 or 2
4. Eat fruit alone

Day 2 Transitioning:
1. Well cooked brown rice
2. Grains
3. Vegetables
4. Some nuts
5. Seeds
6. Beans, black beans, garbanzo, green etc.

Add rich proteins gradually!

Sent from my iPhone
Rebecca Moran