Food and Feelings

When we transition seasons I often like to gently cleanse as a reset. For the past few days I have been primarily eating kitchari and greens with some fruit as snacks. My digestion feels clear and strong and I feel lighter and more energized. 

Today I am observing how I am craving something fresh and fruity. Physically, I question "Am I thirsty? What nutrients is my body calling out for?" 

But psychologically I question, am I craving fresh and novel experiences? I find myself envisioning crisp cool air, walking streets I have not yet walked before and finding cafes and stores I have not explored. Taking in new sights, sounds, and meeting new people. By going deeper into the craving I realize it's not about food at all. 

It's like when we crave comfort food when we are sad. It's comforting! Sugars give us a quick high followed by a crash making us feel worse than before, but in the moment it feels good. The brain releases the neurotransmitter serotonin and we feel calmer and more relaxed. Our mind has been distracted from the grief and pain. In those times it's important to observe what you feel and not use food as a way to cope. Maybe we don't need the mashed potatoes or a sweet desert, but what we desire is a hug, intimacy, connection, or more being more sweet and loving with ourselves. 

There's something funny that happens when you commit to doing something. The ego will try to derail you from your mission. It will fill your mind with all the things you are lacking and it takes great discernment to be able to see with real eyes what is helping you and what is hindering you. 


The next time you have a craving, drop into your body. Travel deep into your stomach and ask, are you truly hungry?

If you find yourself getting bored with your healthy meals or still hungry after eating inquire where you feel bored in your life/environment/style/relationships/career.

If you find that you normally go for seconds or snack after eating a meal inquire why you don't feel like it is enough food. What does enough mean to you? What does it look like? What does it feel like? 


If we react to every fleeting thought, every cry and desire of the ego we will be left exhausted, unhealthy, and unhappy. To not react is an act of self-discipline, but it's also an act of self-love and commitment. 

Watermelon to Improve Workout Performance

Watermelon is rich in the amino acid L-citrulline, which converts to L-arginine and promotes nitric oxide production. Nitric oxide is a gas released that opens blood vessels and improves blood flow. It helps clear away lactic acid buildup so you can workout longer and harder.

Plus, watermelon, as the name implies is packed with water- 92% water, making it extremely hydrating. 

Snack on watermelon as a pre-workout snack, add some watermelon juice to your water, or enjoy a few slices during an endurance session. 



Chocolate Cherry Protein Smoothie for Workout Recovery


Part of my nutrition philosophy is to eat the right foods at the right times. After a workout, especially strength training or high intensity interval training where you break down muscle tissue, it's essential to give your body the nutrients it needs to recover. Blend this smoothie up and enjoy within 30-60 minutes after your workout. 


* 1 cup of frozen pitted cherries
* 1 scoop of protein powder (opt for plant based or organic, grass-fed, cold-processed whey protein)
* 1 pitted date
* 1 TSP cacao powder
* 1 TBSP ground chia seeds
* 1-1.5 cups of water or almond milk
* 2-3 ice cubes

Blend all ingredients and enjoy! 

Improve Digestive Fire: Kitchari Recipe

Health is order. Disease is disorder. 

Disease and disorder happens when we are living out of balance with our true nature and environment. 

In eastern medicine such as Ayurveda and Traditional Chinese Medicine it is believed that all disease originates in the gut/digestive system. Issues with digestion such as constipation, bloating, or diarrhea is a symptom that something is out of balance. 

Maintaining a strong digestive fire is not just about what you eat, but how you eat it. 

It's not just about food either. 

Undigested thoughts and emotions and accumulated stress can greatly impact the strength of one's digestive fire. 

For tips on maintaining a strong digestive fire read my post A Zen Approach to Healthy & Mindful Eating. 

When your digestive system may be a bit of of whack nourish the digestive fire with warm hearty and healing Kitchari.

Please no juice cleanses if you're having digestive issues. Too much cold, raw foods can impair digestion further. Feed the fire with foods that are warm/hot, freshly prepared, and easy to digest. 

Kitchari is a balanced meal that helps bring balance to the body and mind. It consists of mung beans which are high in fiber and protein and basmati or brown rice, rich in complex carbohydrates. The spices cooked in ghee or coconut oil assist digestion, provide healing and nutritive properties, enhance flavor, and balances all individual constitutions. 

If you are having digestive issues you can try a kitchari cleanse as a mono diet, eating kitchari for breakfast, lunch, and dinner along with steamed or sautéed greens and/or vegetables and plenty of water and herbal teas in between meals. 

Balancing Kitchari Recipe

Serves 4-5




1 cup yellow mung dal

1 cup basmati rice

1 inch piece of fresh ginger, peeled and chopped fine

2 tablespoons shredded, unsweetened coconut

1 small handful fresh cilantro leaves

1/2 cup water

3 tablespoons ghee

2 pinches of asafetida or "hing" (this herb is used in Indian cooking to help with digestibility of legumes)

1.5 inch piece of cinnamon bark

5 whole cardamom pods

5 whole cloves

10 black peppercorns

3 bay leaves

1/4 tsp turmeric

1/4 tsp salt

6 cups of water


Wash the mung dal and rice until water is clear. Soaking the dal for a few hours helps with digestibility. 

In a blender, put the ginger, coconut, cilantro, and 1/2 cup water and blend until liquefied. 

Heat a large saucepan on medium heat and add the ghee, cinnamon, cloves, cardamom, peppercorns, bay leaves. Stir for a moment until fragrant. Add the blended items to the spices, then the turmeric, salt, and asafetida. Stir until lightly browned. 

Stir in the mung dal and rice and mix very well. 

Pour in the 6 cups of water, cover and bring to a boil. Let boil for 5 minutes, then turn down the heat to very low and cook, lightly covered, until the dal and rice are soft, about 25-30 minutes. 

Plate and garnish with cilantro leaves and/or fresh squeezed lemon if desired. 

A Zen Approach to Healthy & Mindful Eating

Knowing when and what to eat can be confusing, so here is my zen approach to healthy and mindful eating in an attempt to simplify the art of keeping the digestive fire burning bright and feel energized all day long. 


Don't eat too little. Don't eat too much. 

Don't eat too early. Don't eat too late.

Don't eat in a hurry. Don't eat when filled with worry. 

Don't follow diets that are trendy. Don't eat foods that may be deadly. 

Don't eat around the clock. Don't eat just to fit in with the flock. 

Love the food you eat, yourself, and one another, too. 

Your body is a temple, take great care of it, and tune into YOU. 


Now I will break each line down: 

Don't eat too little. Don't eat too much. 

An adult stomach is about 10-12 inches long and about 6 inches wide. When we eat the stomach fills and the nerves send messages to the brain that it is getting full. The hunger hormone, ghrelin, decreases and you begin to feel satiated.

Overeating distends the stomach, causes discomfort, leads to weight gain, and can disrupt natural breathing patterns since a distended stomach can press upon the diaphragm. Not eating enough or not eating a balanced diet causes brain fog, fatigue, and can decrease immune function. Consistently eating a very low calorie diet can impede metabolism and lead to a decrease in calorie burning lean muscle mass. 

Tip: Find out how many calories you should be eating per day here. 

Don't eat too early. Don't eat too late.

Avoid heavy meals late at night or very early in the morning.  According to Ayurveda and Traditional Chinese Medicine, digestive power is strongest when the sun's energy is the strongest. Therefore, your biggest meal should be at lunch time between 11-2PM. 

Tip: Have a set eating schedule. The body loves routines as runs on circadian rhythms. Eating at approximately the same times each day helps to speed up metabolism and helps you avoid cravings.  

Don't eat in a hurry. Don't eat when filled with worry. 

We don't just digest food, we also must digest emotions and thoughts. If you are stressed out or feeling worrisome it is best to take some soothing tea or something very light and easy to digest such as fruit or boiled rice and try to relax before eating a meal. When in fight or flight mode your body shifts blood flow to the muscles and away from the digestive system so you would not digest the food properly.

Tip: Digest the emotions first. Take at least 10 minutes to sit, breathe, and come back to neutral. 

Don't eat food or follow diets that are trendy. Don't eat foods that may be deadly. 

Many fad diets out there are highly restrictive full of rules like- only raw food, nothing cooked over 120 degrees or only animal proteins and lots of fat. Any diet that goes towards the extremes and away from balance is pulling your body and mind out of harmony. Diets may work in the short-term, but they can do more harm than good in the long run. Some diets recommend bars and supplements loaded with ingredients you can't pronounce. Always do your research and check in with your physician and your internal guidance system before ingesting something that may be toxic for your system and individual constitution. 

Another thing to keep in mind is that certain food combinations can be toxic for the body. There's many digestive aids on the market today for good reason- poor food combining and low digestive fire! 

Food is a science. The body is not a garbage disposal it's a chemistry lab.

Foods have their own unique qualities in terms of taste, strength aka ability to heat or cool the body, and post-digestive effect as well as a unique effect on one's individual constitution. Not all foods, even healthy food is right for everyone all the time. 

According to Ayurveda, a 5,000 year old health system, some foods that do not play well in the stomach together are eggs with fruit, meat, or cheese. Melons mixed with ANY other food, beans with cheese and yogurt/cream (skip the chili with shredded cheese and sour cream on top!) Fruit should ideally be eaten solo. Avoid drinking cold drinks or drinking too much fluid with meals. 

Herbs and spices are like mediators that help make foods more compatible and brings out the nourishing qualities. An example is cooling cilantro with a spicy dish or cooking anti-inflammatory turmeric with black pepper and oil or ghee to bring out the healing benefits. 

Tip: Always seek balance in your diet and pay attention to the properties of foods and food combinations you eat as well as the post-digestive effect. If you feel fatigued, get a runny nose, begin sneezing, have gas or bloating, mucus and phlegm in the throat, it's an indication that the science experiment going on in your stomach may not be a successful one. 

Don't eat around the clock. Don't eat just to fit in with the flock. 

It takes approximately 2 hours for food to leave the stomach and 4-6 hours for food to be fully digested. Give your digestive system a break by spreading out your meals throughout the day. If you are at a social gathering and YOU KNOW a food or food combination does not agree with you or if you're simply not hungry it's okay to refuse food. 

Tip: Eat small meals every 3-4 hours to keep blood sugar levels steady and fully digest the previous meal. If you prefer three larger meals per day or intermittent fasting aim to stick to an eating schedule that works for you and allow 4-6 hours between meals for adequate digestion. 

Love the food you eat, yourself, and one another, too. Your body is a temple, follow the basics, and listen to YOU. 

Everything is energy. The food you eat is energy and the energy you put into every step of the process from shopping or growing your food, preparing a meal, eating, the company you eat with, and digesting the meal plays a role in how you feel. Your body is always giving you feedback. Tune in and listen to the signs. To reiterate a tip from above...if you get a runny nose immediately after a meal, feel bloated, extremely tired, or begin sneezing it's your body saying that something is off and your digestive fire isn't burning brightly. Be aware of sensations and signs of compatability and disharmony. 

Tip: Write your meals down and track how you feel in the Daily Tracker to observe patterns and reactions. 


Before You Start a New Diet Read This

Over the years I have probably gotten more questions about diet and what to eat than any other wellness topic. 

Well, here's my favorite answer...."it's complicated." 

Without knowing one's history including current and past health issues, lifestyle, allergies, how they handle stress and how that impacts their digestion, their core values and beliefs about food (includes how their family regarded food), cultural upbringing and religious observances surrounding food, emotional eating habits, etc it is impossible and would be highly irresponsible to just toss out advice. 

What works for someone may not be right for another. I say this all the time, not just because I like you, but because it's the truth. You are unique. There is no one on this earth that is made just like you. This is science.

You are a collection of cells. Your cells are made up of atoms. Atoms are 99.999% empty space. You take in information based on internal factors like thoughts and emotions which send an influx of neurotransmitters and hormones throughout your body and external factors such as environment and interactions.  Your cells have been replicating based on this information since you came into existence. The food you have eaten throughout your life span, the food you eat most habitually, and your eating habits play a massive role in regards to your health. 

From this point I can go into a variety of views on what constitutes a healthy diet. Considering you are still reading/listening to this blog post I will not take up your time with that, if you're interested in diving deep into any of the bazillion diets and views on what healthy eating is there's a surplus of information to be found through our friend Google. 

Before you start deep diving here's what to be aware of on the expedition: 

1. If anyone is saying "this is the best/only way" they are bullshitting you.

It may be the best way for them, but it's not the best for everyone and it's definitely not the only way.

It may be good for some of the people some of the time, but it's not good for all the people all the time. 

2. Don't let your healthy diet be derived from someone else's medical history. 

Many of the fad diets and some of books out there are a result of

A) a person who was once ill, overweight, or unhappy making lifestyle and dietary changes and having great results.

B) Medical treatment for a disorder now used as weight loss strategy. (Example: The ketogenic diet is a longstanding medical treatment for epilepsy

You can learn a lot from their story and path and incorporate some of the lifestyle and dietary tweaks and take it for a test run, but do not turn off your intuitive reasoning and neglect clear signs from your body such as constipation, breakouts, or fatigue and think the diet is going to miraculously start working for you just as it did for them. Pay attention to your own medical history and what your body is telling you first and foremost. 

3. Nourish Your Body. Don't Punish It. 

The body does not care for negative self-opinions and if you try to starve it to make it fit your mind's ideal it will backfire and you will be going to war. The key is balance and always always always treat your body with love and respect. 


When it comes to the right diet and workout...It may be good for some of the people some of the time, but it's not good for all the people all the time.  

5 Clean Eating Breakfast Recipes

Protein Packed Berry Muffins      


2 large egg whites + 1 whole egg

1/3 cup rolled oats, measured dry

1/2 cup blueberries 

¼ cup all-natural unsweetened applesauce (or pureed pumpkin)

¼ tsp ground cinnamon

¼ tsp raw local honey


Set oven to 400°. Mix all ingredients in a medium sized bowl. Add mixture to a single mini loaf pan. Place in oven, bake at 400 degrees for 15-20 minutes or until done (test with toothpick, done when it removes clean).

Bake in Bulk to Save Time

Try baking a batch of these healthy protein packed muffins during your downtime; you’ll have a quick and clean breakfast on hand for the entire workweek.

* Bake: Use a 6-cup jumbo muffin pan to prepare. Bake at 400° for 30-35 min. (check with toothpick at 30 min.) *Making batter in bulk isn’t recommended. For best results make the batter for each muffin according to the recipe above and pour into a single muffin cup.

* Freeze:  Allow muffins to cool completely. Store muffins in a Ziplock freezer bag. Place in freezer. The muffins can remain in the freezer for up to 3 months.            


Sweet Potato Pancakes


4-6 oz. mashed sweet potato

2 whole eggs

1 TBSP coconut or almond flour

1/4 tsp vanilla

1/4 tsp cinnamon

1/4 tsp baking powder

1 tsp coconut oil


1. Add coconut oil to a skillet, heat over medium heat

2. Add all other ingredients together in a bowl and mix

3. Drizzle 1/4 of the batter onto the skillet in an individual dollop. Let cook until it bubbles on the top and then flip and allow to cook for another minute or so. Remove to plate when done.

4. Repeat step 3 for more pancakes. (Add more coconut oil to skillet if necessary)

5. Serve with a dash of cinnamon and/or berries and a drizzle of honey or maple syrup.


  • Bake your sweet potatoes in bulk ahead of time.

  • Make the batter the night before and keep covered in the fridge.

  • Pour entire recipe into a jumbo sized muffin tin or mini-loaf tin and bake in the oven at 400 degrees for 25-30 minutes the night before. Test with a toothpick to see if it’s done. Lasts 2-3 days in the fridge.

Chocolate Cinnamon Raisin French Toast


1 slice of Cinnamon Raisin Ezekiel Bread

1 whole egg

¼ scoop chocolate protein powder

½ tsp ground cinnamon

½ tsp vanilla extract

¼ tsp Stevia or honey


1. Mix all ingredients except bread in a medium sized bowl.

2. Soak bread in mixture for about 5 minutes (Be sure to soak both sides)

3. Spray skillet with nonstick cooking spray.

4. Add bread to skillet, cook over medium heat

5. Heat both sides until golden brown.

Overnight Chia Pudding

Courtesy of:

(Makes 4 servings)


3/4  cup chia seeds

4 cups of almond milk

¼ cup of honey or maple syrup

2 tsp vanilla extract

2 tsp ground cinnamon

Sliced banana (optional)


  1. Combine all ingredients except banana in a large bowl. Whisk together.

  2. Divide the mixture between four glass containers with lids and place them in refrigerator overnight

  3. Enjoy chilled. Add sliced banana on top
    * Can remain in airtight container for up to 4 days.

Inflammation Busting Oatmeal 


⅓ cup gluten-free rolled oats

¼ tsp organic alcohol free vanilla bean extract

½ tsp cinnamon

¼ tsp turmeric powder

¼ tsp nutmeg

½ tsp grated ginger root

1 tsp ground flaxseeds

1 cup filtered water


Cook on Stove Top: Bring water to a boil. Add in oats. Cook on medium heat for about 3-5 minutes. Stir in ginger root, flax seeds, and spices. Continue to cool for 2-3 minutes. Option to add 1 tsp raw honey and splash of unsweetened almond milk.

Post-Workout Suggestion: Serve with 3 egg whites or add ½ scoop protein powder.


Fasting Benefits

The traditional way to eat is to eat three meals per day or 4-6 small meals per day to keep blood sugar levels steady for all day energy, but something you may want to consider throwing into the mix is fasting. 

Fasting gives your body and particularly your digestive system a break. Fasting has numerous health benefits: promotes neurogenesis, focus, weight loss and weight management, elevation in consciousness, helps to reset gut health, aids in detoxification, and boosts vitality, willpower, and stamina.

How to fast: 
For all fasts consume only water and herbal teas.

Eat your last meal by 7PM. Don’t eat the next day. Resume a normal eating schedule the following morning.

During the fast I recommend clearing your schedule. Spend time in nature. Relax. No heavy exercise, just light yoga and walking. It’s a great benefit to make it an inward time- meditating, journaling, resetting habits and patterns and thinking about changes in lifestyle you would like to make and plan of action.

Breaking the fast: Be careful not to overindulge. Break your fast with a green juice, smoothie, or light meal (avoid meat for the first meal or even the first day or more) and as always listen to your body and eat mindfully. You will most likely notice you get full with less food after fasting.

For longer fasts (36-72 hours) you may want to add in 1-3 cups of vegetable or bone broth.

Fast for 24-36 hours 1x/week or 1-2x/month.  

Intermittent fasting: eat in a window of 6-8 hours. For example, all meals consumed between 9AM-5PM or 1PM-8PM.

You can perform intermittent fasting daily or a few times per week depending on your individual needs, goals, and lifestyle. 

Please use your own discretion when fasting. Listen to your body. Fasting is not best for every body. I recommend starting with intermittent fasting for at least 4 days per week for a month then adding in a 24-36 hour water fast once per month. 

If interested in private nutrition coaching and accountability please contact me.

Eating for Focus

What you eat (and don't eat) impacts how you feel and behave. 

This video discusses neurotransmitters and the brain body connection and fasting for focus. 


Your brain (both the brain and your second brain in the gut) and your body are constantly sending messages back and forth to one another. Neurotransmitters are chemical messengers that relay the information. These neurotransmitters can be impacted by the foods you eat. 

2 Categories of Neurotransmitters: 

Excitatory: Stimulates brain 

Dopamine: The Coach
Helps with motivation & focus. 

Norepinephrine: The Warrior
Triggers fight or flight response. Helps you think and move fast in times of perceived danger. 

Foods rich in amino acid tyrosine boost these neurotransmitters: 
Almonds, avocados, meat, eggs, chocolate, coffee, green tea. 

Inhibitory: Calms the brain 

Serotonin: The Peace & Love Hippie
Maintains stable mood, reduces anxiety, high quality sleep, lack of severe cravings, good digestion

GABA: The Commander
Tells nerve cells to hold their fire! 
Helps you keep your cool and remain calm. 

Foods rich in amino acid tryptophan boost these neurotransmitters: 
chickpeas, hummus, decaf herbal teas, kefir, tomatoes, salmon, turkey, pineapple, quinoa, amaranth

Sample Menu

Breakfast: Vegetable omelet made with 2 whole eggs and 2 egg whites + 1 oz. avocado

Mid-Morning: Cup of green tea

Lunch: Grilled chicken and steamed vegetables 

Snack: 1 oz. dark chocolate + handful raw sprouted almonds + 1 medium banana 

Starting to Wind Down...think serotonin. 

Dinner: Quinoa vegetable bowl: 1/2 cup cooked quinoa + 1/4 cup black beans  + sautéed vegetables of choice and greens + 2 TBSP hummus

The conversion of tryptophan into serotonin is influenced by the proportion of carbohydrate in the diet; the synthesis of serotonin in turn affects the proportion of carbohydrate an individual subsequently chooses to eat.


During the 2-4PM slump...MOVE
Here are some exercises you can do in the office:

Perform Joint Mobility

Prevent low back pain with these exercises

What to Enjoy and What to Avoid

What to Enjoy and What to Avoid


Plant Based Protein Sources

Your body is quite amazing and intelligent. Even if a food is not a complete protein (meaning it contains all the essential amino acids (amino acids our bodies cannot make on it's own and need to acquire from food sources...histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) ) your body can pull the amino acids from the foods you eat to form complete proteins. The key is to eat a variety of vegetables, complex carbohydrates, fruits, and dark leafy greens. 

  • Lentils, mung beans, black/pinto beans, chickpeas (soak overnight before cooking) 
  • Quinoa, millet, amaranth
  • Brown rice, wild rice
  • Plant Based Protein Powder 
  • Chia seeds, hemp seeds, flaxseeds
  • Nuts like almonds, walnuts, Brazil nuts (sprouted nuts are easier on digestive system)
  • Dark leafy greens , broccoli, Brussels sprouts
  • Organic edamame 
  • Hummus
  • Organic non-gmo tofu/tempeh (occasionally) 

Animal Protein Sources

  • Hormone & Antibiotic Free Meats: ex: chicken and turkey

  • Grass-Fed Red Meat: ex: buffalo, steak, venison, lamb

  • Wild-Caught Fish

  • Shrimp

  • Lobster

  • Nitrate-Free Bacon

  • Organic Cage-free (Pasture-Raised is best) Egg


Processed Meats, excess of soy products


GREAT: Cook protein in bulk to save time (freeze and defrost)


  • Rotisserie chicken (No salt added is preferable) 
  • Canned tuna/salmon packed in water (BPA free lined can if possible)
  • Some Whole Foods Markets will cook your meat and fish for you at no extra charge!
  • Quinoa, chia seeds, plant based protein powders, blend of rice and beans (soaked overnight before cooking) 
  • Oatmeal and flax or hemp seeds
  • Sauteed greens over brown rice/quinoa 



Opt for organic,local, and seasonal as much as possible 


- Vegetables smothered in refined oils like vegetable, soybean, or canola oil.

- Tempura vegetables


-Wash, chop, and store vegetables in Tupperware to easily toss on salads, steam, or stir-fry

- Opt for organic when possible esp. if you’re eating the skin ie: zucchini, asparagus, carrots, potatoes


  • Preferably low glycemic like berries, apples, plums, grapefruit, pears
  • Aim for 0-3 servings per day. 


PRIMARILY: yams, potatoes, pumpkin, butternut squash, acorn squash, parsnips, carrots, beets

SOMETIMES: Brown/wild rice, Rolled Oats, Quinoa, amaranth, soaked/sprouted legumes- black beans, kidney beans, lentils, pinto beans, corn tortillas, gluten-free wraps/bread

AVOID: White flour, pastries, pastries, cookies, crackers, cereals, granola bars


Bake sweet potatoes in bulk

Heat oven to 400° F. Pierce each sweet potato several times with the tines of a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about 45 minutes. Make a slit in the top of each sweet potato.

- Quaker oats or gluten-free oats (not boxed stuff that comes in an envelope with added sugar)

- Cook rice in rice cooker in bulk and keep in the fridge for the week.


  • Extra virgin olive oil

  • Organic extra virgin coconut oil

  • Red palm oil

  • Sesame oil

  • Flaxseed oil

  • Avocado oil

  • Organic butter from grass-fed cows

  • Raw nuts (Soaked and Sprouted Preferably)

  • Natural nut butters

  • Egg yolk

  • Flax, chia, hemp seeds

  • Avocados

  • Olives

  • Whole eggs

  • fatty fish like salmon


Fried foods, processed foods, vegetable oil, canola oil, grapeseed oil, peanut oil, hydrogenated oils/trans fats/partially hydrogenated oils, soybean oil, corn oil, margarine


  • Cook with coconut oil or organic butter from grass-fed cows
  • Add ground flaxseeds to smoothies/salads
  • Eat the whole egg
  • Enjoy grilled salmon

Sweets & Seasonings:

Sweeteners: raw local honey, stevia, maple syrup, dates

Healthy Desserts: 


Dark Chocolate

Homemade Bliss Balls

Banana Ice Cream

Frozen berries/Fruit

Seasonings: Himalyan sea salt, dulse flakes, pepper, turmeric, cumin, basil, rosemary, parsely, cilantro etc.  


Salad Dressings: Oil & Vinegar or natural ingredient dressings (ask for dressing on the side when possible)

Mustards and hot sauces are okay

Recommended Superfoods:


Maca root powder

Vitamineral Greens

Health Force Nutritionals Earth

Recommended Supplements: 

I recommend for vitamins and minerals to come from real food versus supplements.

I only recommend supplementing for what you are deficient in otherwise you have some very expensive urine!

The best thing to do is to get your blood work done to discover any deficiencies and then supplement accordingly. Nonetheless, many people may benefit from the supplements below along with Vitamin D and Magnesium. 

- Probiotic

- Fish Oil

- Iron and B12 if vegetarian

Always consult your physician before taking any supplements. 


3 Foods to Avoid

3 Foods to Avoid


The Okay: Sugar in the form of glucose is a necessity as it fuels brain function and is stored in the muscles as glycogen which provides energy for high intensity exercise. 

Good forms of sugar: 

- Complex carbohydrates: starchy vegetables like sweet potatoes, beets, carrots, squash

- Fruit in moderation

The Bad: Too much sugar, even from healthy foods like potatoes, rice, and fruit is TOO MUCH! EVERYTHING in moderation. Fruit is full of antioxidants to help fight free radicals and provides vitamins and minerals, but it’s primarily fructose- a form of sugar that is stored in the liver as a “last reserve.” Only small amounts are needed to stock the liver’s glycogen stores. Anything extra winds up as body fat. Enjoy 1-3 servings of fruit per day, preferably low glycemic like berries, apples, grapefruits, and plums.

The Ugly: Beware of added sugars. Sadly, it’s many items, primarily PROCESSED FOOD- barbecue sauce, ketchup, cereals, yogurts, granola bars, cereals, and “low-fat” items. Simply, companies just replaced the fat with sugar, which is even worse than the natural fat that existed in the first place!

Too much sugar, primarily in the form of fructose and man made high fructose corn syrup (HFCS) raises insulin levels. Insulin is released from the pancreas to help shuttle the sugar into your cells for energy. When there’s an excess of sugar in the body, more insulin is released. The cells, muscle, and  liver stores are full so they say ‘NO MORE!” Over time, the cells become insulin resistant and don’t respond to insulin’s effects. Insulin resistance is the cause of metabolic syndrome, linked to heart disease and diabetes. Insulin resistance goes hand and hand with leptin resistance.  Leptin is the hormone that regulates appetite and tells you when you’re full. When insulin is constantly spiked leptin is unable to get the message across that you can stop eating, hence you eat more and more!

Some Sad Sugar Stats:

According to the American Diabetes Association:

29.1 million Americans had diabetes (2012).

208,000 Americans under age 20 have diabetes

Annual costs of diabetes in the US in 2012: $245 billion!


Zero calorie sweeteners such as aspartame (Splenda, Nutrasweet, Equal), saccharin, acesulfame potassium, sucralose, and neotame are hazardous to your health. They are linked to cancer and many neurological diseases. Common side effects include headaches, dizziness, increased hunger, and gastrointestinal issues. Artificial sweeteners trick your brain into thinking you’re getting sugar. Dopamine is released as your brain and body gets excited. You begin to release insulin, which leads to cravings and you end up eating more!


The USDA has placed grains at the base of the food pyramid, but modern science is proving that they’ve got it all wrong. Grains, especially refined grains like white flour, pastries, and processed snack foods like cookies and crackers are nutritionally void. Grains are inflammatory and are linked to a condition known as “leaky gut syndrome,” which breaks down the intestinal wall and allows food particles to travel into the bloodstream to stir up trouble like autoimmune diseases and allergies. Even so-called “healthy whole grains,” are not all they are cracked up to be.

Grains are SUGAR. An excess of sugar in your system= decreased fat burning potential. Get necessary carbs from vegetable sources.

I  recommend avoiding or at least limiting ALL grains for at least the next 2 weeks to see how you feel.

For more info about the ill effects of grains check out this blog post from Dr. Amy Myers

For additional reading check out:

Grain Brain by Dr. David Perlmutter

Wheat Belly by Dr. William Davis


Many oils such as canola, soy, vegetable, corn oil, margarine, and hydrogenated oils are contaminated and genetically modified. They are downright TOXIC!

The process of heating the oils at such high temperatures causes them to turn into trans fats, which leads to oxidation.  Oxidation creates free radicals that damage our cells, cause inflammation, and are linked to cancer. Bottom line, most people are getting too many Omega-6 fatty acids (inflammatory) and not enough Omega-3 fatty acids (anti-inflammatory).  Lack of balance = DIS-EASE in the body. See chart for approved oils.


Soybean, vegetable, canola, corn, safflower, margarine 


Unrefined olive and coconut oil, grass-fed butter

Another one to BEWARE of: 


To keep this simple, milk is the nutritious formula for babies, but not necessarily good for grown adults. 

Let's think of this another way- does a grown cow drink the milk of another cow after the weening stage? Cow's milk is to nourish a growing calf; not a human. 

Not all milk is created equal.

1. Milks may contain growth hormones 

2. Pasteurization kills enzymes and denatures proteins making milk nutritionally void and difficult to digest. 

If you choose to do dairy your best bet is low pasteurized dairy products and raw milk, which you can SOMETIMES find at the farmer's market. 

For more on this matter check out this info from Dr. Axe

While calcium and dairy can lower the risk of osteoporosis and colon cancer, high intake can increase the risk of prostate cancer and possibly ovarian cancer.

Plus, dairy products can be high in saturated fat as well as retinol (vitamin A), which at high levels can paradoxically weaken bones.
— Harvard School of Public Health




10 Real Food Rules for Health & Longevity


10 Real Food Rules for Health & Longevity


  1. Quality Over Quantity: Grass-fed, hormone free, antibiotic free meats, organic/cage-free eggs, seasonal/local produce organic when possible. Remember, you eat what your food eats!

  2. Care for your Gut: It's not just about what you eat; it's about what you can absorb and utilize. Eat fermented foods like sauerkraut, kimchee, and kombucha, or take a probiotic supplement to support your gut microbiome. 

  3. Eat More Plants Please: Greens like spinach, kale, chard, and collard greens help the body detox (something the body does naturally). Plus, vegetables provide lots of vitamins, minerals, and fiber for nourishment and satiety. On the plan, non-starchy vegetables are unlimited. 

  4. Skip Sugar and Grains: Get your body in a fat-burning state, slow down the aging process, and recover faster by cutting back on sugars and grains. 

  5. Eat More Healthy Fat: Healthy fats like coconut oil, olive oil, hemp/chia/flax seeds, avocado, and grass-fed butter promotes healthy hormones, brain function, and helps promote satiety.

  6. Eat Mindfully: It takes about 20 minutes for your brain to register fullness. Eat slowly, be mindful, and cultivate the willpower and determination to put the fork down when you’re 80% full. 

  7. ALWAYS ALWAYS ALWAYS Read the Labels: Simple is sexy. If you can't pronounce it, don't eat it. 

  8. Plan and Prep: Plan out healthy meals for the week, make a grocery shopping list, and only keep real food in the house to avoid temptation. 

  9. Drink more water: Sometimes we may feel hungry when we are actually thirsty. Aim to drink 12-16 oz. of water first thing in the morning and continue to drink water all throughout the day. Steer clear of sodas and sugar-loaded juices. 

  10. Be Grateful: Never focus on what you can’t have on your nutrition plan, only think about all the benefits you’re receiving by eating healthy food like more energy, a leaner body, better performance, and increased sex drive. 


Real Food Basics


Real Food Basics

Top Questions to ask when pondering if it's really REAL

Must Answer YES to the questions below: 

Is it made by mother nature? 

Real food comes from the earth not from a factory. Vegetables, fruits, nuts and seeds, hormone free/antibiotic free meats are all considered real food.

Does it love you back? 

Real food is packed with nutrients that support your body  and build you up while processed foods take a toll on your body and break you down accelerating the aging process. 

Does it have a limited shelf life? 

Canned and boxed items usually contain additives and preservatives; stick to the real stuff even if that means more frequent trips to the grocery store. 

Real food doesn’t HAVE ingredients. Real food IS ingredients.
— Jamie Oliver

Is it readily digestible? 

Our intestines house over 100 trillion microbiome which aid in metabolism, produce various vitamins, aid in digestion, and support immunity and mood. Processed foods disrupt the abundant ecosystem that lives within while real food nourishes it. 

Was it grown or raised without pesticides, antibiotics, and hormones? 

It may look like real food now, but early on in the process it was tampered with in a lab. Know your farmer. Know your butcher. Shop local farmer's markets and always read the labels. 

Does it look a bit imperfect? 

Fruits and vegetables are unique just like people. They come in different sizes and shapes; may be a little bruised and funky looking.