Monday, June 3, 2013



The world belongs to those with the most energy. 

 -Alexis de Tocqueville


Snack Attack

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!  

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.


Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.

Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.


Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.


Food Focus: Fruit                                                                                                 

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.


Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!


Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:


Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.

Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).

Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.


Recipe of the Month: Fruit Nut Smoothie

Prep time: 5 minutes

Yield: 2 servings



1 banana

1 cup soy or rice milk

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes



1.   Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.


Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


Wednesday, May 8, 2013

I've had a craving for kale the past 2 weeks.

Nothing wrong with that, in fact, there is a lot right with it, except that I don't like kale. So I resisted the craving. (Funny...I used to resist cravings for cookies, cake, donuts, pizza, sausage, because I didn't want to gain weight, and now I am resisting a craving for kale...)

Yeah, yeah, yeah, I know I am a health and wellness coach, and that kale is one of the most nutritious vegetables on the planet...that's why it's so hot right now...but I just never liked the taste.

Being from the South, I was raised on turnip, mustard, and collard greens and I love them, at least the way my mother and grandmother cooked them, with a teaspoon of sugar to cut the bitterness.

But I'm not about to put sugar in kale, so...I just don't eat it. I know lots of people who love it, but it's just at the bottom of my personal list for taste.

When my craving didn't go away, I decided to stop resisting the craving and purchase a bunch of kale at my favorite store, Mariano's. Because I knew the craving meant I needed one, if not all, of the many nutrients in kale. Stay tuned for more on that.

I decided I would juice the kale and hope that some other fruits or veggies would cut the bitterness.

So as soon as I got home, I got out the juicer and looked up the recipe for Joe's Mean Green Juice. Joe is the creator and star of the film, Fat, Sick, and Nearly Dead, and I just heard him speak at IIN Live over the weekend.

The film tells the story of how he lost weight and cured himself of an autoimmune disease by going on a 60-day juice fast followed by ongoing healthy eating, juicing, and exercise.

Before I get to Joe's recipe, let me share some of the benefits of kale from

Did you know that kale is higher in iron than beef? Iron helps transport oxygen throughout our body and assists with cell growth.

Kale is high in Vitamin K and antioxidants, both of which can help protect against cancers.

It is also high in Vitamin A (great for vision and skin) and Vitamin C (great for your immune system and metabolism).

And, here's a surprise to most of us: kale is higher in calcium than milk!

It's also a fantastic detox food.

Now for the Mean Green Juice recipe. If you do not have a juicer, I suggest making a green smoothie in your blender, just add a cup of filtered water first and make sure to chop up the apples and other veggies in smaller pieces than you would if you were juicing.

1 cucumber (if not organic, peel)
4 celery stalks (use organic as celery is one of the "dirty dozen"--most filled with pesticides)
2 apples, I use Granny Smith
6-8 leaves of kale, which in Australia, where Joe is from, is called Tuscan cabbage!
1/2 lemon (peel if not organic)
1 tbsp ginger (I use fresh ginger, peeled, about an inch).

Wash all produce
Pour over Ice

It. Was. Delicious! So I had some again today. And I might have some more tonight, before bed. Granted, it is not as sweet as the carrot/pineapple/ginger juice I usually fix, but maybe I just don't need that sweetness now...I obviously needed iron, Vitamin A,K, or C, or calcium, or a detox, or all of them...

And it feels so good to have that craving diminish, because whether they are for a Snicker's bar or kale, cravings are annoying!

I think this is a perfect lead-in for a post on intuitive eating and listening to your body, so be looking for that in the next week or so.