This chopped salad is meant to be eaten with a spoon!

Chickpeas, cucumbers, tomatoes, red onion, olives and feta are combined with a red wine vinegar dressing laced with garlicky goodness. I like to make this chopped salad in a tupperware container with a lid the night before ( so that the flavors have longer to mingle) and then pack it for lunch during the week. The longer it marinates, the tastier it is!

This recipe will make 4 servings. 

Nourishment Tip: Chickpeas are a delicious plant-based protein full of fiber, folate and iron. Eating legumes like chickpeas has been linked to a healthier heart, gut microbiome and colon! Cucumbers are hydrating and are associated with reducing your risk of getting cancer and diabetes. Juicy tomatoes are loaded with the antioxidant Lycopene and are also associated with reducing your risk of cancer while keeping your skin glowing beautifully. The vitamin C in tomatoes works well with the chickpeas as it assists our bodies in absorbing iron. Onions are a powerhouse packed fill of antioxidants that improve over all health while reducing the risk of cancer. This is one powerfully healthy chopped salad!

One Bowl Mediterranean Chickpea Chopped Salad

Ingredients:

• 2 tbs. high quality olive oil
• 2 tbs. red wine vinegar
• ½ tsp. garlic powder
• A pinch of salt and pepper
• 1 (15oz) can chickpeas, rinsed and drained
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, cut in half
• ½ small red onion, diced
• ¼ cup kalamata olives
• A sprinkle of pre-crumbled feta cheese

Directions:

1. In a tupperware container or large bowl, combine olive oil, vinegar, garlic powder, salt and pepper. Stir or put lid on it and give it a good shake to combine. 
2. Add chickpeas, cucumber, toamtoes, onion,  and olives to the bowl. Toss or put lid on the container and give it a good shake to combine. 
3. Add crumbled feta to taste before serving.  

Blueberry Smoothie Bowls

Ingredients:

1 banana plus sliced banana
3/4 cup fresh or frozen blueberries
1/2 cup fresh blackberries
3/4 cup unsweetened almond milk or coconut milk
1/4 cup plain Greek yogurt
1 green apple for topping ( bananas work too)
1 mandarin orange for topping ( extra blueberries work too)
Granola, store made or homemade
optional: raw honey to drizzle for additional sweetness

Directions:

1. In a blender, add banana, blueberries, blackberries, milk, and yogurt.

2. Blend until smooth.

3. Pour the smoothie into a bowl and top with toppings

Enjoy! XO

“Good morning! Tell me what’s going on.” My Dr. said as she sat down on a stool.

“I had a rash pop up on my forehead about a month ago. I’m not sure what it is so I thought I’d get it looked at by you.” I said.

“My, it’s red. I’m going to prescribe an antibiotic.” She said while still sitting on her stool across the room.

“Ok, so what exactly will the antibiotic be treating? What’s on my forehead?” I inquired politely.

She responded by saying “don’t worry about the antibiotic messing with your gut. It’s a mild one.”

“Ok, I’m not worried about my gut. Please tell me what type of antibiotic it is and what exactly is on my forehead.” I said.

“I’m not sure what’s on your forehead. We will start with this antibiotic and if it isn’t gone in 4 weeks, I will prescribe something stronger.” And with that she handed me a prescription and left the room.

I sat there feeling bewildered. My Dr. (who is amazing when it comes to scanning my body for skin cancer) just told me three things:

1. She has no idea what’s on my forehead and she isn’t interested in finding out.
2. The only course of treatment for my mystery rash is a “mild” antibiotic.
3. If the “mild” one doesn’t work, she will prescribe something stronger.

Needless to say, I left the appointment disappointed. What a waste of time. I went home, meditated on it, stopped drinking red wine, started adding chlorophyl to my water and an immune -boosting- herbal -combination from Solle instead. Three days later the rash disappeared. 

Every time I drink red wine it comes back. Guess I’ll stop drinking red wine for now. No antibiotic needed. This experience saddened me and reaffirmed my belief that drug company’s influence Dr.’s decisions. Why are medical professionals so quick to write a prescription instead of getting the root cause of the problem? 

Is it because they have a large plate of cookies sitting in the office as a thank you from their drug representative? 

Do Dr.’s know (or even care to know) that:

In my experience, it’s important to read labels! Drugs are loaded with negative side-effects while natural remedies rarely have any.

In my experience, Dr. recommended stool softeners will dehydrate your bowel and possibly cause complications down the road. Consider trying a simple magnesium supplement that naturally works with your body to prevent constipation. 

In my experience, if you are suffering from repeated heartburn, the frequently prescribed drug Prilosec is linked to causing more heartburn, colon cancer and osteoporosis because it leaves food fermenting in your body. Instead, consider looking at your diet and making some simple changes to eliminate heartburn before popping pills.

In my experience, most people are eating foods that they are mildly allergic to and it’s causing them to feel unwell and inflamed. In my experience, testing for allergies should be done before prescriptions are handed out. Know what the root cause of the problem is so that you can treat it the right way! Taking prescription drugs for a mystery illness is like playing darts in the dark. 

HERBS heal. 

FOOD heals.   

In my experience, most headaches and allergies are caused by toxic chemicals being used in your home. Chemicals can cause toxic build-up in your cells and your body. This can lead to allergies and headaches. Before you get allergy shots, live on allergy medication and pop tons of Tylenol, consider eliminating harmful chemicals from your home first.

In my experience, activated charcoal works wonders for headaches, bloating/gas, skin issues, colds, food poisoning and hangovers (activated charcoal bonds waste/toxins for the removal from the body).

In my experience, herbal teas support immune and digestive functions (different herbs help different organs do their jobs to keep the body healthy). Drink some daily to prevent problems before they occur! 

In my experience, taking a probiotic daily is essential to good health (this boost immune function, helps clean and balance the bowel, helps regulate absorption and elimination, keeps colds and allergies at bay)!

In my experience, diet and lifestyle choices are 90+% of all illness. Please look at your diet/lifestyle plans before popping a random pill! 

In my experience, supplements/herbs/tinctures can all prevent illness by boosting immune function and supporting organs with their natural functions!

In my experience, emotions play an important role in keeping you healthy. Emotions are stored in your physical body and can cause you mental anguish. A pill numbs your emotions. Why not consider looking for professional help and tools that can help you let your emotions out in a healthy way.  

In my experience, when you take a whole organ from your body, you’re probably still going to suffer. You just will suffer in a new way (organs are all useful, we need them for many reasons, and most organs can be healed completely without removing anything)

In my experience, there are other professions that can help you live a better life other than your Dr!  Before you try a protocols of pills, consider figuring out what the root cause of your symptoms might be and work to heal it first (obviously in the case of life-or-death, there are times when medication is needed).

In my experience, if you make healthy choices every day, you decrease your chances of getting sick all together! 

It has been my experience that every single one of us is blessed with a body that works to heal itself, always! 

Healing is here, and possible! 

We just aren’t getting the right information from the people we were taught to trust!

#QuestionEverything 
#DoTheResearch 

Your doctor will tell you one side of the story. The side he/she was taught to tell you. It’s really not their fault – it’s what’s taught in medical school. Today, I invite you to ask questions, do some research and empower yourself to live your best life. 

Even the kale haters might change their mind after trying this recipe!

In my opinion, this recipes makes the perfect easy side dish, especially in the summer when the kale is in peak season! Yum! Enjoy!

Sautéed Kale with Bacon, Onions & Garlic

Ingredients:

• 2 tbs. olive oil

• 1 1/2 large yellow or white onions, roughly chopped

• 4 slices thick-cut bacon, cut into bite sized pieces

• 2 heads garlic, diced

• 3 bunches (approximately 3 lbs.) fresh kale, stems removed, roughly chopped

• Sea salt and freshly ground black pepper, to taste

Directions:

1. In a very large skillet, heat the olive oil over medium-low heat. 
2. Add the sliced onions, bacon, and garlic. 
3. Cook, stirring often, until all are very tender with no color, about 10 minutes. 
4. Add the kale (if you’re using a smaller skillet, you’ll need to do this in batches) and increase heat to medium. 
5. Cook, periodically turning the leaves over with tongs, until tender, about 10 minutes more. Season with salt and pepper to taste. Serve warm. 

Note: you definitely want to enjoy this warm! If the kale cools to much the texture turns a little rubbery.

Note: keep olive oil handy. You may need to add a splash more to the pan depending on how much fat the bacon renders.

And my SKIN LOVES IT! Everywhere I go people tell me my skin has a certain “glow.” I tell them it’s all about the celery juice!

In my experience, celery juice is so good for preventing inflammation and disease, protecting your cardiovascular system, lowering your risk of cancer, cleansing your body, improving your skin, recovering from exercise of stress and even helping you get to sleep at night.

It’s been talked about on the Dr. Oz show, in the Medical Medium books and in an abundance of podcasts….

Maybe it’s time you check it out and see what kind of positive effect it can have in your life.

Here’s how to make it:

How to make Celery Juice

What you will need:

• 1 bunch celery ( note: organic, crisp, fresh celery will have the highest concentration of vitamins and chlorophyll)
• Juicer ( if you don’t have one you can always blend it instead)
• Optional 1 large carrot or 1 large apple (If you want a sweeter juice, add one-half to one apple. The natural sweetness of the carrots compliments the earthiness of the celery; however, it will taste more like fruit juice with apple included)

Directions:

1. Wash your celery well before using. Dirt can become imbedded in the stalks and leaves. Soaking it for a few minutes in cold water and then scrub it under running water.
2. No peeling required. Also, keep the leaves intact. The leaves are an important source of Vitamin A.
3. If you are using a juicer, process the produce through the juicer and drink immediately. If using a blender, add the vegetables to your blender, including one cup (237ml) of water and drink immediately.

I listened with empathy and then talked him off of the ledge. There’s no quitting for him today simply because life got “busy.” We made a few adjustments to his plan and I KNOW he will continue to succeed despite his work demands!

Many of us tend to think of goals (and many things in life) as all-or-nothing or in black-and-white terms–a linear thinking loophole. Some clients mistakenly feel that one area in their lives is so dominant that they can’t cook a healthy meal, plan for a healthy lunch, meditate or “fit- in” gym time because their schedules are jammed packed with responsibilities.

Over my many years of working with clients, I’ve seen people who have a 75- hour work week with family responsibilities who easily reached their health goals; and I’ve seen people who don’t work at all with minimal “other” responsibilities who never reach theirs.

I’m here to tell you that it is possible to juggle responsibilities with the right shift in mindset and an unwavering plan.

The solution is to create a routine and a plan that will help you manage priorities AND time.

Life is busy so it’s important to start your day with a goal reminder, an affirmation about your daily choices and a small list of daily victories that when reached, will help you realize that you are getting closer and closer to reaching your goals.  It’s about recording, emphasizing and calibrating expectations, rather than getting into a “false choice” trap, where you think you have to choose either for or against your own health. 

I am a fan of Robin Sharma’s The 5 AM Club, which means I wake up every morning at 4:45 am, I drink a cup of coffee, exercise for 20-30 minutes, meditate for 20 minutes then set daily goals and read something inspiring for 20 minutes. By 6:00am I’ve already accomplished most of my healthy habit goals with no distractions. I start my day at 6:00 am, making lunches for the family, showering and getting everyone off to school before getting down to work. It’s a beautiful routine, one rooted in discipline and self-worth. Sharma’s philosophy is that when you start your day right, you can accomplish anything and in my personal experience he is 100% right! I may lose an hour of sleep but getting up at that hour allows me to accomplish most of my healthy living goals BEFORE anything happens that can distract me. Note: per my recommendation, 90% of my clients also follow the 5:00 AM routine.

The truth of the matter is that we all have to make time for healthy lifestyles. Weight lsss and improving your health does not have to dominate your time, but you need to fit them in everyday. I encourage you to look at your day and schedule the time needed to achieve your goals. Does early morning, lunch time or evening work best? Think about a time of day when there is nobody around that can distract you from doing what you need to do.

When you start a lifestyle change, know that you will always be presented with challenges. Before you start your program, it’s important that you commit to a plan of action in case life throws you a curveball. Choose not to allow other people, frustrations and stumbles to diminish your glory, stifle your invincibility and choke the unlimited potential that lurks within you. In a world that seeks to keep you down, create a smart plan ahead of time, one that works for your daily schedule and during a time when you know you will be free of distractions. For me, the only way I get in my healthy habits is to get up before the rest of my family does. There are no distractions at 5:00 in the morning and therefore no excuses. 

Remember, to be the champion of your life, a warrior of your growth and the guardian of your health and wellbeing, you must establish a routine and a plan that is unbreakable. You must accept life’s challenges as they are presented to you, thank them for being there and then continue striving towards your own ultimate health goals.

Always step into your own power. Nothing can stop you if you don’t allow them to!

If you are reading this and saying “I know but I can’t,” perhaps it’s time you found a coach to help you on your road to success! Contact me today to learn more!

Everybody starts their lifestyle change convinced that they will succeed because they are filled with motivation and are convinced that this time they will have the discipline to succeed. 

I would say 75% of the clients that I work with run into a road-block around week three of their program. Sick kids, a stressful day at work, a family emergency, a broken-down car, a dirty house, a celebration… Somehow something happens that has them saying ” I can’t do it anymore!“

In Marshall Goldsmith’s book Triggers, he notes that in our day to day lives there is a high probability of low probability events. In other words, situations will always arise that can derail us from our new healthy- habits- routine. We don’t plan for these low probability events because they aren’t something we think about. The problem is that they happen ALL OF THE TIME!

The road ahead is never perfectly smooth! As I tell all of my clients, there will always be distractions and derailments and things that get in the way.

LIFE HAPPENS!

It’s important to plan for these challenges!

When changing your lifestyle for the better, always keep in mind that the most important things to recognize are a)it’s not a big deal, and b) that when something happens that makes you stop following your plan, you simply have to make yourself get right back on track! Once you get back on track, it’s important to take a moment to think about how you will manage these challenges differently in the future. 

When you start a lifestyle change, know upfront that you will be presented with challenges along the way. Before you start any program, it’s important that you commit to a plan of action in case life throws you a curveball. Choose not to allow past or present pains, frustrations and stumbles to diminish your glory, stifle your invincibility and choke the unlimited potential that lurks within you. In a world that seeks to keep you down, create a plan ahead of time and learn to build yourself right back up.

Recognize that life is not perfect and no lifestyle change is easy. In fact, most changes in routine, habits and lifestyle are easy at first, hard in the middle and beautifully rewarding in the end. Each new day is a fresh chance to unleash your brilliance, un-prison your power within and play in the big leagues of iconic results. Choose to live your best life no matter what challenges you face. 

To be the champion of your life, a warrior of your growth and the guardian of your health and wellbeing, you must accept life’s challenges as they are presented to you, thank them for being there and then continue striving towards our own ultimate health goals.

Always step into your own power. Nobody can stop you if you don’t allow them to!

If you are reading this and saying “I know but I can’t,” perhaps it’s time you found a coach to help you on your road to success! Contact me today to learn more!

Isn’t there something oh so satisfying about letting your crockpot do all the work? I love coming home to a delicious, yummy and comforting meal that’s already made! Enjoy!

Thai-Inspired Crockpot Curry Coconut Soup

Ingredients:

• 1 lbs. boneless skinless chicken breasts (2-3 breasts)
• 1 cup uncooked wild rice blend, rinsed and drained
• 1 cup frozen butternut squash cubes
• 1 small sweet potato, peeled and cubed
• 1 Granny Smith apple, cubed
• 1 small zucchini, sliced and quartered
• 1 onion, diced
• 1/4 cup red curry paste
• 1-inch piece ginger,  freshly grated 
• 4 garlic cloves, diced
• 2 tbs. brown sugar
• 3 tbs. low sodium soy sauce
• 1 tbs. dry basil
• Pinch sea salt
• 1 tsp. ground cumin
• Pinch pepper
• 2 (14 oz). cans coconut milk 
• 5 cups chicken broth
• 1 tbs. cornstarch
• 1/4 cup water
• 1/3 cup organic creamy peanut butter
• 2 tbs. fresh lime juice
• 2-4 tbs. Asian chili sauce

Optional Garnish:

• crushed peanuts
• coconut flakes
• cilantro
• lime slices

Directions:

1. Place chicken in the bottom of a crockpot along with rice, butternut squash, sweet potato, apple, zucchini, onion, red curry paste, ginger, garlic, brown sugar, soy sauce, basil, salt and pepper, cumin, coconut milk and chicken broth . Cover and cook on high for 3-4 hours or on low 6-7 hours, or until chicken is tender enough to shred and rice is cooked.
2. Remove chicken and allow to rest 5 minutes before shredding or chopping..
3. Meanwhile, whisk 1 tbs. cornstarch with 1/4 cup water and add to slow cooker. Stir in peanut butter and lime juice. 
4. Add chicken back to slow cooker and cook on HIGH for 15-20 minutes or until slightly thickened. Stir peanut butter to combine until smooth.
5. Taste and add additional salt, pepper, peanut butter and Sriracha as desired. If you would like a less “chunky” soup, stir in additional broth.
6. Garnish individual servings as desired with coconut flakes, fresh cilantro, crushed peanuts and lime slices.

NOTE: My kids enjoy this soup without the addition of peanut butter. I usually set some aside for them and then add the peanut butter for my husband and I!

Disclaimer: this article is not about eating for weight loss, following a trendy diet or about eating salads every day. I’m talking about providing your body with the nutrients it needs in order to keep your body functioning at its best. Why is it so hard?!

Read on to find the answers!

Why is healthy eating so hard?

Perhaps filmmaker Morgan Spurlock of “SuperSize Me” wrote in Don’t Eat This Book, “Americans today spend about 90 percent of their food budget on processed food. And processed food isn’t really food, it’s chemicals. It’s like a huge science experiment.” Why are we eating chemicals and more importantly, why is the food industry selling most of it as “healthy.” Lets look at how the confusion was created. Lets say a new study is released that says “Eat lots of tomatoes because there’s lycopene (PH) in them“. The food industry starts to promote this study and lycopene because they can take lycopene and put it in Lucky Charms cereal. Now they start to market them as “healthy” because there’s lycopene in them. Many people hear about the study, see it on the packaging of Lucky Charms, and start buying it thinking that the artificially produced lycopene is the same as eating a tomato.

Wrong.

See why it’s not your fault that your confused.

The first step to eating healthy is to realize that the job of most food manufactures is to make money, not to make the consumers healthy. In my opinion, junk food should be labeled like cigarette’s “may cause disease.” Alas, it’s legal to market unhealthy products as “healthy” when in reality, nothing could be farther from the truth.

So, what does our body need?

Our bodies are incredibly complex biological systems split into hundreds of subsystems, each requiring their own nutrients. When we decide to not provide our bodies with these nutrients there can be many outcomes, all of which are not positive.

Here are a few examples:

• If you’re low on iron, you might be fatigued, dizzy, and have heart palpitations.
• If you are low in zinc, you could be more susceptible to numerous colds and the flu.
• Low magnesium might lead to irritability, insomnia, and even depression.
• Low potassium could include numbness, cramping, nausea, a corn allergy and fainting.
• Low B vitamins could include depression, anxiety or strange occurrences such as eye twitches.

In short, you simply can’t be your best self when you don’t eat well. And, as you age, you won’t be able to perform at maximum levels because your body cannot physically function without all of the nutrients it needs.

The remedy? Choose to eat nutrient dense foods!

What is a nutrient dense food?

In my experience, the best way to nourish your body properly is to eat mostly plants. Plants provide all the nutrients your body needs- from vitamins to minerals to complex carbs to proteins. 

There is no better food.

That being said, it is my philosophy that ignoring the food industry’s marketing claims, ditching the junk, eating fewer animal products and boosting the number of plant-based foods you eat every day can lead to many positive health improvements.

Going back to the beginning of time, it has been shown again and again that when you eat plenty of plants (fruits, vegetables, nuts, seeds and grains) your health will improve, your energy levels will soar and your body will be able to fight off chronic diseases easily. 

Looking to learn more? Check out the following documentaries:

Forks Over Knives: One of the most popular plant-based documentaries to date, Forks Over Knives presents the plant-based diet as a cure for many of the most common chronic diseases. Interviews with a number of the leading plant-based doctors means the information is coming from those who have first-hand experience seeing what a plant-based diet can do.

Eating You Alive: Focusing on curing chronic disease with a plant based diet, Eating You Alive brings the conversation about food and health front and centre. The filmmakers interview health professionals as well as individuals who have experienced first-hand how a plant-based diet has dramatically improved their health.

PlanPure Nation: This documentary pulls the curtain back on the corporate interests behind the food industry and how that influences laws and social norms. PlantPure Nation highlights the importance of a whole food, plant-based diet for health along with the challenges in bringing that message to mainstream society.

Although these documentaries focus on becoming 100% plant based, I want to emphasize that it is my personal belief that any eating plan that enables you to eat more plant foods, more natural foods, more whole foods and less hyper-processed foods with small portions of animal products is the right strategy.

Maybe you are thinking that incorporating plenty of plants into your diet sounds like a great idea, but you don’t know where to start. 

Don’t worry, you’re in the right place—MealDiva has the tools, insight, and expertise to make the change easy and enjoyable. Search the blog to find answers to many of your questions, plenty of healthy tips and loads of recipes. 

If you are looking for more direction, contact me to today! I work one-on-one with clients and families who are looking to make healthy eating a priority and a part of their lives. With customized meal plans, wellness plans, remedies, tips and coaching, becoming the best version of yourself is easy. I take all the confusion away!

Health is not a numerical concept and yet many people tend to want to quantify well-being into easily understandable figures. They feel compelled to ascribe numbers to every aspect of wellness, from the qualities of their food to their fitness levels to the physical space they occupy.

In my experience, this maybe a consequence of social pressures as many people turn their attention away from health and focus instead on weight, daily checking the trusty scale to see how they measure up to their peers and role models.

I’m here to tell you that each one of us is equipped to gauge our relative healthfulness without any equipment whatsoever.

What?

If you are truly healthy and well, you will feel buoyant, happy and energetic. Some people are naturally slim, while others will always be curvy.

No matter your weight, you can use the cues you receive from your physical and mental self to judge how healthy you really are. 

Have you ever considered throwing away your scale?

Or at least storing it away for a while?

If you commit to a lifestyle that honors the innate wisdom that comes from within your body and within your mind, you can easily achieve wellness and your perfect weight.

Think about how logical is is to examine how you feel when considering your health–a strong, fit, and well-nourished person will seldom feel heavy, bloated, or fatigued. If you have concerns regarding your weight, remind yourself that at its proper weight, your body will feel buoyant and agile.

Movement becomes a source of joy.

Sitting, standing, walking, and bending are all easy to do because your joints and organs are functioning as they were meant to.

When you are physically healthy, your mind will also typically occupy a place of well-being. Mental clarity, less depression and an ability to focus are two natural traits of whole-self health.

Surprisingly, promoting this type of easy-to-discern wellness within yourself takes no special effort outside of satisfying your hunger with nourishing, wholesome foods and moving your body. 

The numbers you see on the scale, while nominally informative, can prevent you from reaching your healthful eating goals by giving you a false indicator of health. You will know when you have achieved true health because every fiber of your being will send you signals of happy wellness. When you choose to listen to what your body is telling you instead of relying on what the numbers say, your definition of well-being will be uniquely adapted to the needs of your body and of your mind.

Need help getting started? Contact me today!