Tuesday, October 23, 2012

Fiber does the body best~

How many times a day, week, month do you hear the phrase "eat more fiber" How many of you proactively build your meals based on how many grams of fiber it will provide you? How many of you think of tree bark when you hear the word fiber? LOL~

By popular demand I have compiled a days worth of what I might eat on any given day to get my daily recommended 25-45 grams of fiber.(this particular day I was an overachiever)

I usually start my day between 5AM-6AM. I am a very busy on the go kind of girl. So everything has to be fast and portable. If I have said it once I have said it a million times, give yourself the gift of preparedness.Have everything you need at home and ready to use. Following is what my day looks like in food and drink.

Drink 8 ounces of room temperature water with a little lemon.(if I remember and have it in the kitchen)
This will get your liver moving and start the digestive fire.


My grooving green smoothie has 22.3 grams of Dietary Fiber in it. Gasp, that's right 22.3 grams baby!

2 cups of raw organic kale= 67 calories and 5.2 grams of dietary fiber
2 Tablespoons of organic Chia seeds=137 calories and 10.6 grams of dietary fiber
1 scoop of garden of life raw vanilla protein powder=90 calories and 3 grams of dietary fiber
1 banana=105 calories and 3.1 grams of dietary fiber
1 cup of Vanilla Almond milk=90 calories and 1 gram of dietary fiber
1 mejool date= 58.5 calories and 2 grams of dietary fiber
1 cup of filtered water

I blend this all up in my vitamix. It is a very high powered blender and will break down the seeds and skins into a liquid equivalent to a smoothie texture.

8:00AM snack

2/3 cup of cereal and 1/2 cup of Vanilla Almond milk= 155 calories and 3.50 grams of dietary fiber


Less than 2 ounces of hummus and 1 serving of nut thins = 193 calories and 2 grams of dietary fiber.
2 cups of kale chips=132.4 calories and 5.2 grams of dietary fiber.
1 sweet potatoe=180 calories and 6.6 grams of dietary fiber.

Afternoon Snack

1 medium carrot peeled= 25 calories and 1.7 grams of dietary fiber.
1 serving of pumpkin seeds=1.8 grams of dietary fiber.


Mixed green salad= 1.2 grams of dietary fiber
1 cup of cucumber with peel= 1.7 grams of dietary fiber
1 medium carrot=1.7 grams of dietary fiber
1/2 avocado= .95 grams of fiber
tomato= 1.5 grams of dietary fiber
Ranch dressing= 0 grams of dietary fiber

Boiled artichoke= 10.3 grams of dietary fiber.

The total bottoms out (pun intended) at 59.25 grams of Dietary Fiber.

35 grams of fiber alone pulls out 245 calories in waste.(info from link below)

Check out this website for a list of high fiber foods to incorporate into every meal.

Until next time~ Peace out, and peas in.


Tuesday, October 16, 2012

It's nothing but a green thing ~ KALE


Kale and many other greens are so good for you. Kale is loaded with nutrients that are essential to your body. It has vitamin K, A, C, B6, B-12, folate,and many more. If you consume 200 calories of kale it provides 15 grams of FIBER! All of you know fiber is our friend! :)

As I was making a batch of kale chips last week, I realized I may have a slight addiction. I was snatching them right off the pan in the oven and eating them, risking a burned hand and mouth just to taste the air crispy goodness as soon as possible. You can buy them at the store for $8-$10 a(very small)bag. OR you can make your own. Kale is a winter crop and in season now, reap the benefit and make some of your own kale chips. It is usually around $2.49 per bundle at a grocery store. I use organic kale. Your family will love them and you will be getting lots of nutrition from the kale.
Here is my basic recipe:

1. 1 Bunch of Kale ripped into bite sizes
2. drizzle a cookie sheet with olive oil
3. place the kale on the sheet and flip it to coat both sides
4. sprinkle very sparingly with sea salt
5. Bake in the oven at 350 degrees Fahrenheit for 10 minutes and then flip or stir and bake another 10 minutes.

Please restrain from snatching them off the hot pan. You can burn yourself. :)

I hope you enjoy these kale chips as much as I do. It is a fun way to add another vegetable to your families diet. I am going to experiment with other greens and more seasonings. Until next time!

Peace, Love and Kale Chips!


Sunday, June 10, 2012

So, it seems...

We all do it. Pine for something and wish and wait and work. Then when it seems that what you have been wishing for waiting for and working towards is here and it is seemingly anit-climatic, we stop short. Feel ungrateful because we are stunned and inside asking is this really it? But of course, we cannot show that on the outside because their is always someone who has had to sacrifice something for you to get where you currently are, and that would look like you are unappreciative of their efforts. OR their is someone who has judged your life as everything that they long for and they think you HAVE IT ALL! and how dare you feel empty, unmotivated, and depressed.

I recently had the opportunity to stop working in the box and am working from home doing what I love. I am a 90 to nothing kind of girl. I seem to perform better under pressure(productivity wise, not managing the stress of it all). My schedule has slowed and I am working less and trying to recover from the madness of the schedule the groupon I ran caused. With that said, I am less focused and tend to run a muck when I am not just slammed. I am still doing projects and cleaning and trying to incorporate exercise. I just feel like a slug most of te time right now. I am not sure why, but, I always feel like I am not doing enough to be all I think I want to be. How can I write a blog, run a business, eat right, exercise, raise a 5 year old, clean the house, be a good wife, be a good christian, and not feel stressed out from it all.

Some days the possibilities are limitless for me. I get overwhelmed by the ideals of what I should do, what I want to do, and what I realistically have the energy and stamina TO DO. So I do nothing and then mentally beat myself up for wasting another gift of a day. Do you feel this way at all?

I signed up for the warrior dash in hopes to FORCE myself to really commit to exercise. I know this is the last piece of the health puzzle for me and I RESIST it? I do not understand it AT ALL? Do you?

I talk about health and nutrition everyday all day long with my clients. I am ahead of the game, I know this. I just feel like I am somehow letting myself down almost every single day. Like I should have used every single minute to move forward towards that next goal. I become irrate with the expectations that I set for myself. I try not to set them at all and I tell myself I am not, but it is like they are imprinted on my every bit of being. Like the secret code imprinted on the inner lining of the mold I was created in. I have days that are downright dark. I have that jewelry drawer that I refuse to clean out and I throw my clothes all over the closet. Is it my rage for working so hard in retail clothing and accessories for so long, because it was the perfect place to hide,until I was found out and dumped on the cosmic floor broken and without the instructions on how to rebuild. Well I did rebuild and I am sure these are the lingering affects the struggle had on my mind and body. I say struggle because It was like a floating head full of enlightenment pulling the dead wait body behind it.(and her family's resistance to her every step, as well. Heaviness)

This blog was more for me to begin putting my inner thoughts to words again. It might make sense to some, offend some, and connect some. Either way...I feel better for writing it.

I am not perfect and am definitely not unapproachable about the struggles of everyday life. I feel overweight, dingy, and sluggish some of the time. Let's lift each other out of our own self destructing piles of rubble and build something strong and unmoving. Stop the judgement and specualtion. Interact and put yourself in other peoples shoes. Peace~ A

Wednesday, May 26, 2010

Why Detox?

You should detox if:

You suffer from constipation, bloating, gas, fatigue, breakouts, muscle pain, bad breath, or PMS. You wake up tired, always feel hungry, crave sweets, or have difficulty concentrating.

Detox is a part of life. It is a cycle. When a body builds up with bacteria and toxins it eliminates them, naturally. WHEN A BODY IS OVER BURDENED WITH TOXINS AND CAN NO LONGER EFFICIENTLY ELIMINATE THEM IT BECOMES SYMPTOMATIC. Toxins are everywhere from the air we breathe, the water we bath in, to the food we eat, the clothes we wear, and the products we use to “Clean”.

When I first began to detoxify my system, it was challenging. I was on medication and trying to recover from a colon disease. So I had to first get well enough to eliminate medicine and maintain my health. That took many years of “tweaking” my diet and figuring out how my body reacted to each new thing I was trying. I also had to learn to not use my weakness as a way to cope with stress in my life. When detoxification begins, it has many levels and addresses mind, body, and spirit.
Then I started reading about the benefits of raw food.

So I was intrigued and decided to try it out for myself. I found a detox program that was short in length that I felt I could commit to. I have not ever been a big person; my reasons for detoxing were purely to bring my body to the next level of health. When I lost 16 pounds over a two week timeframe, it was shocking and exhilarating.
I have heard from various naysayers that the body was built to detoxify itself and we need not bother with the process. That is a true statement---if the body has been properly cared for through diet, exercise, and controlled in our environments. There are also toxins everywhere you turn these days. Toxicity doesn’t happen overnight, it builds up.

Every day, month, year, decade toxins are consumed, absorbed, breathed in through our lungs and accumulated in our body. Our bodies are not cared for in a fashion that promotes “proper function”. So therefore Detoxification should be something we do for ourselves.
When preparing for a detox, make sure to approach it realistically and to set yourself up for success. Start out slowly. If you try to cut yourself off from ALL caffeine, sugar, and all the other foods you will not be eating during your detox, you will set yourself up for failure. Ease into your diet changes by eliminating and replacing that comfort with a healthier choice. If you cannot imagine your day without your coffee-start out by weaning yourself by making your coffee one half decaf, then all decaf, to black tea, to green tea and then herbal. If you begin slowly and effectively make changes with mindfulness, you have a higher chance of being committed to your detox process. Celebrate small victories and cut yourself a little slack (not a lot just a little) when you fall off the wagon.
1. Plan a start date
2. Make a preparation timeline
3. A shopping list
4. Follow your shopping list

Really to be highly effective a month to detox would give you enough time to ease into, be in it, and ease out of your detox. Plan to start your detox on a Friday. That will allow for you to rest during the hardest first couple of days. Make sure to start during a time when you are not committed to a ton of social functions. Trying to be all and do all when your body is experiencing something completely foreign is tough. Remember to set yourself up for success and REST!

I hear people say
"if I could only: lose weight, look like that, feel better, exercise more, eat healthier, sleep better, feel more attractive", and the list goes on and on.
People you can, just do it.
I have and will continue to detox and get better with age. I am ending this segment about detox with one of my favorite quotes.
“Healing is a Journey~ not just a diet”
I love to talk about wellbeing and to help people gain that personal AHA moment. Give me a call, send me an e-mail and we can talk about your goals and set up a plan.