It starts with Nutrition, why your Workout won’t help you lose weight.

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

January is fast approaching and everyone will be making their traditional New Years resolutions. Most of those resolutions will be to lose weight! We are creatures of habit.

Why don’t we try a Lifestyle Modification this year and make it real and achievable.

Lets start by setting ourselves up for, success now, before the holiday pounds start pile on.

Nutrition therapy must be used to balance our blood glucose levels. Metabolizing carbohydrates slowly is the key.

Over the Holidays snacking rules:

Eat the raw vegetables with some yogurt dip, olive oil with seasoning are a good addition to vegetables, you could roast them. Nuts are great for protein, and fresh fruits. If you eat a little bit at a time, you won’t get that starved feeling and just grab whatever is available, usually cookies and sweets. If you are drinking, be aware of the amount of sugar that you are consuming. alcohol has sugar, fruit contains sugar, sweet tea, sodas, even mixers such as tonic water, and soda water. If I am having a glass of wine, I will always have a protein, instead of a carbohydrate. It helps balance the blood sugars. Everything in moderation!

By the way, it takes 1 hour to rid your body of the effects of 1 alcoholic drink. Drinking on a full stomach will also help absorb the affects of the alcohol.

Lets start with eating breakfast. I am not a fan of blender drinks, but I do understand the significance of them for people on the go. I get nauseous when my blood sugar drops.. I must eat!

1-1/2 cup of oatmeal, with cinnamon, two teaspoons of honey, sprinkle with a tablespoon of walnuts chopped. Yummy!

2-1 piece of whole grain bread with 1/2 avocado, 1 slice of tomato sprinkled with salt and pepper

3-1 buckwheat pancake, top with top grade maple syrup

4-Last but not least.. a veggie omelet, 1 whole egg, 2 egg whites, salt, pepper and all of the sautéed vegetables that you like, such as spinach, onions, mushrooms, etc. just avoid cheese.. maybe a tiny bit of goat cheese, it will give it a tartness and creaminess. ( you could also make this your dinner)

Lunch would be your biggest meal, HUGE!

1-Pick any lean protein (chicken, fish, grass fed beef etc.) and order it grilled on a whole grain bun or bread. Order the condiments on the side, (use sparingly, except for mustard and hot sauces). Have pickles, side salad, dressing on the side, no croutons or cheese.

2-Salads are great, make sure that you add a grilled protein, no croutons or cheese. Dressing on the side.

3-Order a grilled protein and ask for your favorite vegetables grilled on the side..Usually they will have broccoli, asparagus, cauliflower, carrots, zucchini, onions, etc. these days you can usually custom order whatever you like.

4-If you like ordering out, take for instance Chinese, then order the protein and vegetables steamed. Ask for all of the extras on the side, then just dip. This is also a good option for dinner, just smaller amounts.

Just avoid things like egg salad, chicken salad, potato salad, things that are mayonnaise based.

This is very important: Dinner, over by 6pm., and eat 1/3 of your lunch meal, but the same types of food.

If you have eaten a larger (my suggested) lunch, by dinner you should not be to hungry.

1-It should once again be a lean protein grilled: steak, chicken, fish, etc, lots of good seasoning, and your favorite vegetable, salad or grilled. I personally like the small bags of frozen mixed vegetables. They are quick and easy to make and really fill you up before bedtime. I hardly ever need a protein. I just drizzle with some flavored olive oil, salt and pepper.

2-Another option is black beans, drained from the can, and mixed frozen vegetables. Lots of seasoning included.

3-Or something as simple as a peanut butter sandwich with slices of fresh fruit, such as bananas or peaches on whole grain bread.

4-One of my favorites is Albacore Tuna in olive oil, straight from the can, drain a little, fresh squeeze of lemon, 1/2 teaspoon of avocado mayo, 1/2 teaspoon of spicy brown mustard, chopped celery, onion, and some capers or pickles.. on toasted whole grain bread! Its delicious.

5-Any lean grilled protein, shrimp, fish, meat with good vegetables. Use citrus and seasonings to amp up the flavors.

Lets make this a successful 2020! Its really easy to do, it just takes a little bit of willpower! One last thing.. try to avoid as much SUGAR as you can over the Holidays. Read the labels, focus on SUGAR!!

In January, start my walking program, you will achieve your weight loss goals, I guarantee…

Happy Holidays and a Wonderful New Year!

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

Walking to improve your health..

Hello everyone and Happy Holidays..thank you for visiting.

With the Holidays fast approaching, I wanted to talk about maintaining your health as we to indulge into the Christmas festivities. There are lots of temptations to derail our diets. One think that can help you indulge and keep you on track it Walking. It is a great way to burn those extra calories and fun to do.

Go the distance. Find a partner or go it alone, family, pets, and or a friend. The only thing that you will need is a good supportive pair of walking shoes, and warm coat, hat and gloves.

Studies show that even a small amount of brisk walking can improve your health. Almost anyone can do it! Walking at any age, from a child’s age through your 70’s. Walking is the most inexpensive exercise that you can do, plus it is a great time to reflect, meditate, and of course the fresh air will give your mind and body a boost. Your endorphins will kick in and make you very happy! There are lost of benefit from just taking a walk.

1-Before and after you walk you should wake up your walking muscles, to help burn more calories. Skip stretching and just mimic walking in place.

2-Fuel your walk by eating a light carbohydrate rich snack such as a banana or greek yogurt. Do this about 20 minutes before lacing up! “Why?”, you ask. Because this prevents blood sugars from dropping.

3-After your walk, eat a complex carbohydrate, protein combo, veggies, chicken, salmon, black beans.

4-Trak your steps if you like on your Smart Phone app or a Fitbit and see just how many steps that you do in one walk. For an average person, it takes 2000 steps to walk 1 mile. The desired is 10,000 steps per day which is about 5 mile! Walking 5,000 or 10,000 steps a day will certainly improve your fitness.

5-What happens when you walk? Well first of all your heart rate revs up from about 70 to 100 beats per minute (bpm), warming muscles, and your joints begin to release lubricating fluid and you burn on average 5 calories per minute, compared to 1 per minute at rest.

6-Your heart rate increases to about 140 (bpm’s), now you are burning 6 calories per minute, and your blood vessels expand to release heat. You will then will start to sweat. Your body releases hormones, and endorphins, which makes you feel happy and grateful.

7-Insulin, which helps store fat, drops as you burn more fat. Your body will continue to burn calories up to 1 hour after walking. You just need to sit and relax, you body will do the rest! Walking helps you relax and improve sleep patterns. It improves your heart health, and lowers cholesterol, reduces your risk o f diabetes, builds immunity to diseases, strengthens your muscles and bones, and improves your lungs. Plus it just makes you feel HAPPY!!!

I challenge you all to start a walking regiment…

Let me know how you feel!

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

Winter is coming.. Mushrooms and Pineapple

Hello everyone!  I hope you are enjoying the beautiful fall weather. The stink bugs are gone here, but now the cute little lady bugs have arrived in the masses! 

Part of Holistic Health is getting out and enjoying the day. The beautiful scenery, fresh air, exercise and it is a good way to meditate. 

Forget your worries and enjoy. 

Take it all in and savor the moments.  Use those thoughts for future meditating.

Winter health is so important, especially with young children. Make sure that they are washing their hands, sneezing in a tissue and avoiding others sneezing.

Eat hardy healthy meals which include lots of veggies and protein. Add things like turmeric, garlic, mushrooms, shitake mushroom is a symbol of longevity. The health benefits and promoting properties have been used in Asia for a very long time. over 6,000 years. they contain lentinan, which fights infection and diseases. It also has anticancer activity and benefits. onions, and pineapple, for the aspects of bromelain. Bromelain, which is found in fresh pineapple is made up of a group of sulfur containing digestible protein that reduces digestive inflammation. It is known to demonstrate significant anti-inflammatory effects, and helps reduce swelling in inflammatory conditions such as sinuses, sore throats, gout, and arthritis. Eat pineapple alone! You will be given the best benefits.

I supplement my winter health by taking a B-Complex vitamin with C and Zinc.  I also take Vitamin E and D, because we have less opportunity to be in the natural sunlight. It protects your cells, is good for the skin, hair, and boosts your immune system.

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

Thank you for visiting.

Inflammation Diet and Lyme Disease

Photo by Iina Luoto on

Hi everyone and thank you for visiting my blog site.

Ticks have been a nuisance to us for awhile. When we had horses and I was at the stables we made sure that we checked the dogs, kids and everyone there for ticks at the end of the day. If we found one, we would light a match, blow it out, and touch the tic on the back to make him pull out of the skin and fall off. Back then, there was not much discussion about Lyme Disease from a hard tic, or Tic-Borne Relapsing Fever (TBRF) transmitted from some soft shelled tic’s. They can feed very quickly, causing disease.

Some of the different types of tics, and there are over 900 different species: American Dog Tick, Eastern Blacklegged Tick, otherwise known as a Deer Tick, Golf Coast Tick, Lone Star Tick, Rocky Mountain Wood Tick, Western Blacklegged Tick, and Soft Ticks. The American Dog Tick are found primarily east of the Rocky Mountains, and Deer Ticks are also found in these regions also.

Recently a friend of mine found what she thought was a funny looking mole (not attractive looking) on her back and asked me to take a look. So I did. It looked to me like it could be a cancerous mole, so I advised her to go to a dermatologist to have them take a look at it! She asked me to go along. And so I did. As soon as the doctor took his first look at the mole he said, “that’s not a mole, its a tick”! I could not believe it. It was so far embedded into her back that you could not tell it was a tick. The tick was removed and she was prescribed an antibiotic. Everything turned out good for her.

I know another person who was bitten and got Lyme Disease. He didn’t know that he had been bitten. He works outside in the summer. He started suffering with symptoms that were misdiagnosed, and this could be deadly!! Some of the symptoms of Early Lyme Disease are: Fatigue, Headaches, the “Bull’s Eye” rash, Fever, Sweats, Chills, Muscle pain, Joint pain, Neck pain, and trouble Sleeping. It is often diagnosed as Rheumatoid Arthritis, or RA, which is a chronic condition with no cure. It is considered to be an autoimmune disease. I found this diet for inflammation which could help with the symptoms of Lyme Disease and other anti-inflammatory diseases.

Inflammation and Diet

By Marisa Moore, MBA, RDN, LD

Inflammation is a protective process you are probably more familiar with than you think. It’s the body’s method of healing itself in response to an injury or exposure to a harmful substance. This is useful when, for example, skin is healing from a cut; however, inflammation is not always beneficial.

Chronic (or ongoing) inflammation occurs when the immune system attacks the body’s healthy cells leading to autoimmune diseases like rheumatoid arthritis, states of immune deficiency like Crohn’s disease or skin conditions like psoriasis. Underlying chronic inflammation also may play a role in heart disease, diabetes and Alzheimer’s disease.

Evidence supporting the impact of specific foods on inflammation in the body is limited. We know that some foods have the capacity to suppress inflammation, but it’s unclear how often and how much is needed for this benefit. Though there’s promising research for the impact of foods like fatty fish, berries and tart cherry juice, beware of anything touted as an anti-inflammatory miracle.

“Current science advocates overall good nutrition to help enhance the body’s immune system and provide antioxidants to reduce inflammatory stress,” explains Cheryl Orlansky, registered dietitian nutritionist and certified diabetes educator.

“Healthy fats, such as omega-3 and omega-6 fatty acids, reduce inflammation and help regulate membrane function,” says Orlansky. These types of fats should be included in a healthy diet. “Remove those fats that turn on inflammatory processes, such as saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods,” Orlansky says.

That’s the way to go versus focusing on one specific “superfood.”

Eating to Reduce Inflammation

Luckily, eating with reduced inflammation in mind may be easier than you think.

  • Let fruits and vegetables make up at least half your plate at meals. Take care to regularly fit in fresh, frozen or dried berries and cherries. Be sure to eat a variety of vegetables, including leafy greens like kale, chard and Brussels sprouts.
  • Opt for plant-based sources of protein like beans, nuts and seeds.
  • Choose whole grains instead of refined ones. Swap brown, black or wild rice for white rice; whole oats or barley for cream of wheat; and whole-wheat bread instead of white.
  • Swap heart-healthy fats for not so healthy ones. Olive oil, avocados, nuts and seeds are a few delicious choices.
  • Choose fatty fish like salmon, sardines and anchovies to get a heart-healthy dose of omega-3 fatty acids.
  • Season your meals with fresh herbs and spices. They pack a flavorful and antioxidant-rich punch.

Though diet is important, it’s not the only factor. Quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation.

Overall, to avoid issues with chronic inflammation, make it your mission to achieve a healthy diet, maintain a healthy weight, get adequate sleep and age in regular physical activity.

“Healthy fats, such as omega-3 and omega-6 fatty acids, reduce inflammation and help regulate membrane function,” says Orlansky. These types of fats should be included in a healthy diet. “Remove those fats that turn on inflammatory processes, such as saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods,” Orlansky says.

That’s the way to go versus focusing on one specific “superfood.”

Eating to Reduce Inflammation

Luckily, eating with reduced inflammation in mind may be easier than you think.

  • Let fruits and vegetables make up at least half your plate at meals. Take care to regularly fit in fresh, frozen or dried berries and cherries. Be sure to eat a variety of vegetables, including leafy greens like kale, chard and Brussels sprouts.
  • Opt for plant-based sources of protein like beans, nuts and seeds.
  • Choose whole grains instead of refined ones. Swap brown, black or wild rice for white rice; whole oats or barley for cream of wheat; and whole-wheat bread instead of white.
  • Swap heart-healthy fats for not so healthy ones. Olive oil, avocados, nuts and seeds are a few delicious choices.
  • Choose fatty fish like salmon, sardines and anchovies to get a heart-healthy dose of omega-3 fatty acids.
  • Season your meals with fresh herbs and spices. They pack a flavorful and antioxidant-rich punch.

Though diet is important, it’s not the only factor. Quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation.

Overall, to avoid issues with chronic inflammation, make it your mission to achieve a healthy diet, maintain a healthy weight, get adequate sleep and engage in regular physical activity.

Thank you for visiting

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

Crazy about Nuts! Pine Nuts and the color blue..

Hello and thank you for visiting…

The word “nut” is commonly refered to as the shell-encased seed of a tree. There about 300 varieties of different types of nuts. They all have different positive effect on the mind and the benefits. They are packed with healthy oils. If you put them into a heated pan in a skillet, you will be able to bring out the oils in the nuts that you use for cooking. Oils are used for medicinal purposes, and used in salads.

The top oils are olive, coconut, sesame, almond oil, avocado oil, , and canola. They are preferred for cooking.

Here is a little ditty….eventhough nuts have a high fat content, it would be easy to think that people who eat nuts frequently would be heavier than a person who didnt indulge. But survey says, that people who consumed the most nuts, were less obese.

Nuts protect you from : Diabetes, Heart Attacks, and many other ailments with digestion, and our skin, it is a good substitute for saturated fats, that are found primarily in meat and dairy products.

Nuts are full of vitamin E and by eating nuts and whole grains, there is lesss of a need to be concerned about taking the supplement vitamin E.

The major problem with nuts this that the seeds can become rancid and lose their nutirients. Rancidity causes irritation to the lining of the stomach and intestines. It also destroys vitamins A, E, and F in the food. it can cause a gall bladder and liver system problems. The detoriation begins immediately.

Here are some tips:

Buy nuts only in the shell, they will last longer. Store all hulled Nuts in a dark area that is cool. Light and high heat speeds up the oxidation process. Always store in glass, do not use plastic.

And always buy organic, this avoids poisons and toxins that can accumulate in the seeds.

Seeds and Nuts that have the most healing properties are:

Almonds, Black Sesame Seeds, Chia Seeds, Coconut, Flax Seeds, Peanuts, Pine Nuts, Pistachio, Pumpkin and Squash Seeds, sunflower Seeds, and Walnuts.

The color Blue is the color of the sky and the sea. It has a positive affect on the mind and body.. It brings peace and calm , and slows metabolism and produces a calming effect.

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

The Keto Diet and the best Diet!

My take on “The Keto Diet”.

…..Hello everyone and thank you for visiting.

The Keto Diet is now the rage. It is a high fat, high protein diet. This diet forces the body to burn fat rather than carbohydrates. Carbohydrates are usually converted into glucose (sugar). If there are fewer carbohydrates the liver converts fat into fatty acids. This, in turn, ends up as ketone bodies. They replase the glucose as an energy source. When this process happpens, the result is called Ketosis! It creates an elevated level of ketones in the brain.

These foods are refined carbohydrates: fruits, breads, pasta, grains, white flour, and refined sugars. These are eliminated and rightfully so because they make our blood sugar soar!! Not good. When blood sugars become elevated time and time again it takes a toll on the Pancreas. Our Pancreas secrets insulin. We can wear out our Pancreas eating these types of foods and develop diabetes.

In my opinion, proteins and carbohydrates must be balanced. I prefer a diet that is nutritional balanced.

The Atkins Diet similar to the Keto Diet restricts carbs based on the premise that the body burns both carbs and fat for energy. By reducing carbs and eating more protein and fat you will loose weight. It works by burning stored body fat more efficiently.

This is how it works…By restricting carbs the body goes into a state of Ketosis. Ketosis meaning it burns fat for fuel. In Ketosis the body gets energy from Ketones, carbon fragments created through the breakdown of fat. The benefits is that the body feels less hungry, so you eat less. (So they claim). The side effects are: Bad breath, constipation, increased cholestrol, kidney stones, and osteoporosis.

A typical plate of food for breakfast would look like this: two eggs, bacon, avocado, butter and a small abount of fruit, berries, strawberries, or blueberries.

Thats is some heavy duty protein and fats! They both follow a very strict intake of carbohydates. So, once the glucose is used up your body turns fat into fuel.

My recomendation for weight loss and health is balance. Just like our daily lives.

1-Keep a food journal, keep track of calories, exercise, and your weight loss goals.

2- Recognize Emotional Eating- we eat when we are boared or upset, take note of what triggers your eating.

3-Diet is a crucial determinannt of good health and works in combination with a regular exercise routine.

4-Never pursue a restrictive or fad diet for long periods of time. They are nutritionally inedaquate.

5-Take a break when you are eating, just to see if you are full.

6-Eat lean proteins, veggies and healthy fats at every meal.

7-Steam, grill or bake your food.

8-Enjoy your meal. No seconds, and try to eat half while skipping desert and bread.

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

Aging, Death and Dying

              Hello and thank you for visiting…             

 AgingWhat are the impacts of aging on physical, psychological and social health?

What can be done to promote successful aging and minimize these effects?

Being a hospice volunteer for 17 years, and taking care of my 90 year old father for 3 years, taught me a lot about aging, death and dying.  The best thing that we can do for ourselves as we age is to take care of what we have.  Eat well, exercise, and keep our weight at a normal BMI. Stimulate our minds by reading, doing puzzles, having fun, laughing, and reduce stress to a minimum.

I do yoga, walk, golf, and ride horses once a week.  My favorite is riding.  I wanted to share what I have learned.

I have always been passionate about horses.  I started riding horses when I was young. Riding and showing horses was so fun, and I am grateful to still be capable of doing it.  It really works the core muscles that stabilize the trunk, abdominals, back and pelvic muscles.  It improves coordination and stability as well.  It is an isometric exercise, which means it uses specific muscles to stay in certain positions.  In this case balance is so important!! It’s challenging, especially when the horse is moving at a canter or gallop, and or jumping which is more difficult than trotting. (I have never jumped a horse.) It improves posture, muscle tone and makes you strong.  Horseback riding requires effort and energy which increases the cardiovascular system.  There is a confidence that comes from learning how to handle and interact with a huge animal.  You learn about yourself as you experience time on a horse.  Its grounding, you have no worries or issues, because for the time you are riding, the only focus is staying on the horse!

Psychologically, as we reach middle age, we start thinking about the end of our lives and start to plan. Many people retire, start planning their will, reduce their need for buying things, and start giving things away to their children or grandchildren, and travel.  Some of us will still work instead of retiring, especially if they enjoy what they do.

At this time in our lives, we are also seeing some friends and family members pass on in their life, children move away, and because of ill health become isolated, this brings depression, depression reduces the will to live.

Socially, people need to stay active, and have a purpose every day.  Keep doing what you love to do whether it is work related or just getting together with friends and family.

As for the time spent with my father, we enjoyed going to dinner, sitting on the deck in the sunshine, going for walks in his wheelchair, taking road trips and being with family. He liked donating money to help others, his favorite charity “Warm the Children” and St. Jude’s.

HGH-Does it really slow aging?

In hopes of keeping us feeling and looking youthful, some people turn to HGH. (Human Growth Hormones). HGH is produced by the pituitary gland and spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, and metabolize sugarand fat. The experts at the Mayo Clinic found that these claims are found to be untrue.  HGH can actually be harmful and not approved by the FDA for anti-aging.

HGH is used successfully for many things such as muscle wasting diseases caused by the effects of AIDS and HIV, or Prader-Willi syndrome, Turner’s syndrome, which are all associated with poor muscle tone.

HGH is has been marketed on TV infomercials and online, claiming that they turn back your body’s biological clock.

  • Reducing fat
  • Building muscle
  • Restoring hair growth and color
  • Strengthening the immune system, normalizing blood sugar
  • Increasing energy
  • Improving sex life, sleep, vision and memory

Side Effects of HGH:

  • Carpal tunnel syndrome
  • Numbness and tingling of the skin
  • High cholesterol levels
  • Nerve and muscle joint pain
  • Edema
  • Increase the risk of diabetes

The quality of the drugs can be counterfeited if you order them on line.  If you are not getting the drug from your doctor you may not be getting the real thing.

Age gracefully, take care of what you have, and be grateful every day! Pick a sport that you are passionate about and do it!  Walk, run, stretch, and have fun with whatever you choose.  Surround yourself with your best friends, family and eat well!

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



Essential Concepts for healthy Living, Sixth Edition, Sandra Alters & Wendy (Healthy Lifestyle/Healthy Aging) (Mayo Clinic-20045735)

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

Photo by Pixabay on


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

Photo by on


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

Photo by mali maeder on

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

Photo by on

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

cold hand alcohol glass

Photo by Tookapic on

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

Photo by Pixabay on

2-Pumpkin seeds, beets, spinach, cucumbers

agriculture basket beets bokeh


selective focus of pile of pan cakes

Photo by Skitterphoto on

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



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

Put some SUGAR on me…

Hi everyone, and thank you for visiting.

Recently I was asked to speak about nutrition and wellness to a group of women.  Sugar was the most popular topic.

The truth is that for women, 24gm of sugar is the maximum amount daily.  Men should keep their intake at 32 gm.  Sugar is sugar.  There are no excuses.   Bread, yogurt, pastries (doughnuts, cookies, candy..) juices, pasta, milk, corn and carbohydrates and unfortunately alcohol.  Two slices of whole wheat bread has 10 teaspoons of sugar, compared to a Snicker Bar that has 8.5.. the Snicker Bar would be the choice of many.. just saying.

I will try to simplify this topic of SUGAR.

On a Nutrition Label, sugar is listed in grams, and this can become confusing when reading labels. Here is the conversion:  1oz. = 28.35g / Example: 5oz. = 141.75g

The best option is to make “healthier choices”.  Dannon and some other name brands of  yogurt with fruit has a whopping 27 grams of sugar.  Choose Fage yogurt, it has 16 grams.  It also has separate compartments so you can add just the right amount of sweetness that you like.  It taste just as good, or better.  Fruits, which are suppose to be healthy, and they are, were the first topic of discussion at my nutrition engagement.  Fruits and vegetables are very healthy, but certain fruits have lots of sugar.  Be aware of the food that you are eating daily.

Here is an example: The cantaloupe, 1 medium melon contains 43g of sugar.  Grapes, Figs, Mangos, Prunes Raisin’s and Apricots are also very high in sugar content.  Making the “healthier choice” here would be choosing Berries, Blackberries, Blueberries, Strawberries, Apples, Olives and Avocado’s, (yes they are considered a fruit).  This could be the only reason that if you are working out like a crazy person and still not loosing weight it could be your daily intake of SUGAR.

Empower yourself, read labels, and become knowledgeable.  Be accountable for the life that you have been given.

The Bottom Line : The danger of SUGARS is simply the amount of glucose, simple sugars, that it puts into the blood.  High blood glucose levels lead to diabetes type 2, Heart disease and mostly Cancer.  Cancer feeds off of SUGAR.

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