The “Dark Side” of Proper Nutrition

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Healthy Nutrition goes something like this…

1. You eat organic food that feeds your body on a cellular level, giving you energy, longevity, and vitality.

2. You drink water and freshly squeezed fruit juices that lubricate your system.

3. You excrete waste, i.e. you take healthy poops regularly.

Nobody wants to talk about the last bullet point, but if you’re not having healthy poops, you’re doing something wrong. If you’re not pooping 1-2 times per day, there’s something up down there… and it’s likely a lack of organic fiber or dehydration.

Quick Tips on Improving Digestion:
1. Drink 7-8 glasses of water every day. (Try to avoid plastic bottles! BPA is terribly harmful to your body, plus plastic bottles do a ton of damage to the environment.)

2. Eat an abundance of raw fruits and vegetables.

3. Take a dairy-free, high potency probiotic.

4. Eliminate processed foods and fiber-free foods like meat.

5. Eliminate bloating foods, such as carbonated beverages and table salt.

6. Move your body (exercise) to stimulate waste removal in your body. (Think core workouts and lymphatic movement!)

Poop Resources:
1. Infographic from on Poop

2. facts on Poop

3. The Basics of Food Combining for Cleansing (MindBodyGreen Article)

4. Green Poop and Elimination Practices from

5. Fluffy Fruit Poo Video on YouTube by Fruitarian Freelee

For private coaching on nutrition, fitness, and green lifestyle, contact


10 Ways to De-Stress Naturally

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With the changing of seasons and the shifting summer tides, we all have a tendency to delve into stress. However, there are a number of ways to combat stress in your body…

1. Start the day off with a soothing bowl of oatmeal.
Ingredients: Chamomile Tea, Cinnamon, All Spice, Steel-Cut Oats, and Coconut Sugar. (All Organic.)
Method: Brew a large pot of Chamomile Tea. Add Steel-Cut Oats until the tea and oats congeal into oatmeal consistency. When desired consistency is reached, add cinnamon / all spice (to desired amount) and no more than 1 tablespoon of coconut sugar.

2. Eat gentle & organic plant foods like soft fruits, such as melons, bananas, berries, and grapes in abundance throughout the day. Fruit is easy to transport and rinds/peels/stems are easy to dispose of. (Eat until you’re full! Do not restrict.)

Fruit HEALS!
Fruit HEALS!

3. Drink at least 7-8 glasses of water throughout the day.

4. Eliminate hard-to-digest foods like meats, salt, caffeine (especially coffee and dark chocolate), dairy, soda, and Gluten-filled grains. This is the most important step. Adding stressors to your body during a phase of stress only worsens your condition.

5. Treat yourself to your favorite (caffeine-free) herbal tea.
Suggested Flavors for Calming Moods:

  • Chamomile Tea
  • Peppermint Tea
  • Lemon Balm Tea

6. Before dinner, make yourself a Magnesium and Vitamin C elixir. In a mug of warm water, mix a tablespoon of Magnesium Powder to a teaspoon of Vitamin C powder (ascorbic acid, corn, gluten, and GMO-free brand — no added sugars or artificial flavors).

Magnesium and Vitamin C Elixir
Magnesium and Vitamin C Elixir

7. Have a stress-free dinner. Steam vegetables and enjoy plain. (No overstimulating herbs or additives. Eat until you’re full.)

8. Take a bath with Lavender Essential Oil.

9. Drink Valerian Root tea OR Take 1mg of melatonin 30 minutes before before bedtime for a more healthful and restful sleep.

10. Get at least 7-8 hours of quality sleep.

Bonus Tip: Go for a long walk. Move consciously and don’t overdo it. Circulation helps move blood, lymphatic fluid, and stress hormones.

The Basic & Amazing Anti-Aging Watermelon Smoothie Recipe

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A large amount of Watermelon (Preferably organic)
1 TBSP Vitamin C Powder (I use this brand.)
A few cubes of Ice

Directions: Blend all ingredients until smooth in your blender. (The mixture should be mostly watermelon and less ice. This helps the taste of the watermelon come out.) The end result should be thick, but not too icy.

Watermelon is a Source of Lycopene

Lycopene is a potent antioxidant and is responsible for the red color of red-fleshed watermelon. Lycopene can help to eliminate free radicals from the body. Free radicals are thought to exaggerate many of the visible signs of aging such as wrinkles and lines on the skin. Lycopene may also help to guard against conditions such as heart disease, cancer and diabetes.

Watermelon Contains Citrulline
Citrulline is an amino acid that has anti-inflammatory effects. It has been shown to relax blood vessels and is sold as a performance enhancing athletic supplement due to its ability to reduce muscle fatigue. It may also be a mild libido booster, working in the same manner as some impotence drugs. Watermelon, particularly yellow fleshed watermelon, is a natural source of citrulline, which is most concentrated in the rind (which can be eaten fried or pickled as a vegetable).

Watermelon is Mostly Water
Watermelon is a mild diuretic and so can help to gently flush out toxins from the body. This is assisted by the fact that watermelon consists of around 92% water. So, eating watermelon will help keep you hydrated in a way that might be more palatable than drinking plain water. Keeping yourself hydrated helps to maintain collagen production, which promotes firm, youthful skin and a healthy body.

Watermelon is Low in Calories
One of the most effective ways to keep a youthful appearance as well as good health is to maintain a healthy weight. Watermelon is an ideal snack food for a healthy eating plan as it is very filling and nutritious, but contains very few calories (approximately 30 calories per 100 grams). So, eating watermelon can help you to lose weight and have a healthy lifestyle which in turn will keep you feeling and looking young.

Vitamin C Facts
What is vitamin C and what does it do?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as anantioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.

The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold; help delay or prevent cataracts; and support healthy immune function.

Staying on Track (3 Quick Tips)

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When everyone around you is on a different path, how do you stay true to your healthy lifestyle?

Whether it’s nutrition or fitness, external distractions always have a way of pulling us away from our healthy routines. How do you cope in a world that is not necessarily conducive to your wellness path?

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” 
― Anthony Robbins

1. Align with Like-Minded People — Make friends / network with people who eat similarly and exercise / train in a comparable way.

2. Don’t get caught up in other people’s opinions — If you’re on a healthy track, don’t let exterior criticisms get in your way. Often, people who are insecure or unhealthy themselves are the most critical of healthy people. If you know what you’re doing is right, all of those criticisms are just background noise anyway.

3. Don’t Compromise — In accordance with solution #2, NEVER give up your path to make someone else more comfortable. You’ll be cheating yourself out of your own health AND enabling poor behavior in not only yourself, but others. Be the example. Stay consistent. Never apologize for your healthy lifestyle. It’s not your problem, it’s theirs. If your friends or family are not supportive of your path, they’re dealing with their own issues. Don’t take their actions and words personally.

Martina Navratilova, Professional Plant-Based Athlete

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Martina Navratilova is rocking the plant-based diet. Here are her tips…

Banana Maca Smoothie

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  • Two RIPE Bananas (They should look like dinosaur tails)
  • One Scoop of Sunwarrior (Warrior Blend Vanilla) Protein Powder
  • Two Tablespoons of MACA Blend
  • Almond Milk (Soy-free, preferably raw & homemade)
  • Handful of Ice

Blend ALL Ingredients until smooth. For a thicker shake, add more banana and ice.

Apologies for the less than awesome pictures! I’m on vacation and all I’ve got is my camera phone! And yeah, I totally take the blender with me on road trips. Duh. How else would I get my amazing smoothies every morning? ;)