Ocean View + Infinity Pool At Sanoviv Medical Institute

I just spent five life-changing days at a place called Sanoviv Medical Institute learning about health, detoxing and improving my own personal wellness.

I call it life-changing because it truly was – I learned more about my own body and health in those 5 days than I’ve learned in the past 5 years. I’ve studied nutrition for years now, but turning the tables on myself and clearly focusing on each cell in my body was profound.

Here are a few of the photos I took at the retreat – 1) the view from my room, 2) yummy raw food buffet, and 3) healing Thalasso therapy pools.

One of the things that struck me over and over again were reminders about all of the small, simple things we can do on a daily basis for little to no cost that keep us healthy. Today I’m sharing 5 of them, and will share more in the days to come.

Tip 1: Use A Tongue Scraper/Cleaner

Why? Health starts in the mouth and tongue cleaners improve oral hygiene, remove bad bacteria from the body and can improve halitosis up to 90%. You can get one for less than $5 at your local health store or online, and use if for free forever. I use mine morning and night, and it makes a huge difference!

Tip 2: Get The Fluoride Out Of Your Body & Home

Why? Fluoride is toxic – all toothpaste that contains it has a poison control warning. It interferes with ATP responses at the cellular level (you can read more abou that in the book The Healthy Home) and is poisonous to your body. The most common sources of fluoride in your home is toothpaste or fluoridated water, but it’s also in Teflon coating and other household items.

Tip 3: Don’t Eat The Exact Same Foods Every Day

Why? Our bodies need a wide variety of nutrients and different foods. Also, varying the foods you eat keeps eating healthy fun. Mix things up with different fruits, veggies, and sprouted foods, and challenge yourself to try one new food each week. Experiment with texture – it’s just as important as flavor.

Tip 4: Ditch Dairy

Why? I know this is sad for a lot of people. It’s really hard for me, too. But I know my skin is clear and belly is happy & flatter without dairy. Dairy contains something called casomorphins, which have an opioid effect on your body. That’s the reason you can’t stop eating that block of cheddar once you dig in. It also contains hormones that turn baby calves into cows in a short period of time. Good for baby calves, bad for us (sigh, sad face.) The hormones in dairy have been linked to acne, weight gain, and other hormonal issues. Try nut-milks (almond milk, pecan milk, etc.) instead!

Tip 5: Drink More Purified Water, Even More Than You Think

Why? Your liver is your hardest working organ and filters everything you put into your body, including what’s in your water. Let a water filter do the work for you (and your liver!). The extra water will also help your liver flush out additional toxins; be sure to consume at least half your body weight in ounces of purified water each day. Use purified water as often as possible – for drinking, cooking, showering, teeth brushing, etc.

Take the next week to implement these tips into your life, small changes can add up to huge results. I’ll share tips 6-10 in the coming days.

Are you ready to take your health to the next level?

Join me for my 28-Day Spring Detox! You’ll clean out your mind, body, and spirit with my simple online nutrition program. Most will lose 5-15 pounds in 28 days.

28 Spring Detox Online Nutrition Program

• Prep Week starts with goal setting March 4th
• 28-Day program runs March 12th – April 7th
• Register by February 28th. Space is limited and will fill up fast!
• Details + register at HotBodyNutritionSchool.com

Cheers!

I’m in love!

I created these truffles as an alternative to the typical truffles you find made out of heavy cream and loads of sugar. And you know what? I think they’re even BETTER!

The texture of these truffles is divine, and they’re loaded with antioxidants and nutrients. Coconut oil is naturally anti-microbial, and dark chocolate is low in sugar and high in antioxidant power.

I’m not sure which is the best part about this recipe – the amazing flavor & texture or the fact that they are so easy to make. This is the perfect dessert to show your Valentine how much you love them this Valentine’s Day.

I’m giving you the recipe to make 8 truffles, but this recipe can easily be doubled, tripled, or even quadrupled. I wrote this recipe with a lot of details to help you along with the process, but don’t be overwhelmed with the length, they are quite easy and quick to make.

Homemade Dark Chocolate Truffles

Prep Time: 15 minutes
Total Time: 3 hours (including time to set)
Yields 8 truffles

Ingredients:

• 1 organic dark chocolate bar, at least 70% cocoa (3.2-3.5 ounces)
• 3 1/2 tablespoons organic, virgin coconut oil
• 1 tablespoon raw organic agave nectar
• 1 1/2 teaspoons organic prepared coffee
• 1/2 teaspoon organic vanilla extract (preferable Madagascar vanilla)
• 1 small pinch fine sea salt, such as Real Salt
• Organic unsweetened dark cocoa power for sifting, about 1/4 cup

Tip: Use the best quality organic ingredients you an afford. The best quality chocolate will produce the yummiest truffles.

Recipe: Prepare a cup of coffee and reserve 1 1/2 tsp of the coffee (or save 1 1/2 tsp from your morning coffee.) Create a double-broiler with a small pot and glass bowl.* While you’re waiting for the water to boil, cut the chocolate into very small pieces using a sharp knife to help it melt easily. Once the water in the double-boiler is boiling, add the chocolate and stir often with a wooden spoon until it’s melted; this should take about 3 minutes. A double-boiler is recommended instead of a microwave to prevent overcooking the chocolate. (This process is called tempering and prevents the chocolate from seizing; the chocolate should remain shiny the entire time. If it starts to look dull or matte it’s overcooked.)

Once the chocolate is almost all melted, add coconut oil and keep stirring until the mixture is well combine and smooth. Once smooth, remove the glass bowl to the counter and add the rest of the ingredients to the bowl. Stir well, another 2 minutes, until all ingredients are well combine and smooth. At this point, the mixture should be cool enough to taste – but be very careful not to burn yourself. Taste the mixture to check your flavorings.

Put the bowl in the refrigerator for about 1 hour (more if needed) until the chocolate is set. It will be firm but easily scoop-able – a.k.a. the texture of a truffle. If it becomes too firm, just set it out at room temperature for 10 minutes. Scoop teaspoon size balls from the mixture and set on a parchment-lined baking sheet. A melon baller works perfect for this, or use a teaspoon and your fingers to shape the balls for a more rustic look. Coconut oil melts on contact with your fingers so using your hands and fingers might get a little messy – just be sure to work quickly so the truffles don’t melt too much.

Once all truffles are on the sheet, dust them them all with the unsweetened cocoa powder using a sieve. Place the truffles back in the refrigerator at least 2 more hours to set and keep in the refrigerator until served. They will start to melt after about an hour at room temperature so it’s important to keep them in the refrigerator until ready to serve. They’ll keep in an airtight container in your refrigerator for up to 3 weeks.

*Create a double-boiler by placing a tightly-fitting tempered glass bowl on top of a pot of  boiling water. The water should not touch the bowl; the steam from the water will heat the bowl and melt the chocolate. It’s important to use tempered glass to it doesn’t shatter.

Let me know how they turn out in the comments section below. Also, if you like this post, use the buttons above to share it on Facebook or pin it on Pinterest.

Happy Valentine’s Day!

Today I’m sharing some excellent information and reminders about dining out from my alma mater The Institute For Integrative Nutrition. I teach all of these concepts, plus tons more, in Week 2 of my 28-Day Hot Body Nutrition School.

 ”A recent study released in the Journal of Nutrition Education and Behavior proves that with a little education and a mindful approach, it is possible to maintain and even lose weight while eating out.

35 healthy women who ate out often were assigned to one of two groups: one that offered weekly sessions on education and mindful eating meditations, or one without any counseling. The first group learned about portion sizes, strategies to prevent weight gain in various types of restaurants, setting personal goals, and meditating to increase awareness of feeling hungry or full.

At the end of the six-week period, the women in the first group [who had received the counseling & education] felt confident about achieving their goal to prevent weight gain, and many lost weight – an average of 3.7 pounds! The women even made some serious caloric cutbacks at home as well, proving that the education from the counseling sessions transformed their eating habits at every meal, not just the ones eaten out.”

To help you keep healthy while dining out, here are 5 tips from The Institute For Integrative Nutrition:

 1. Entering a restaurant with an empty stomach is lethal.

Before devouring three straight breadbaskets, drink a glass of water or tea, or even have a small snack like a piece of fruit before a meal to avoid overeating. I always recommend to my nutrition program participants that they have a small low glycemic snack within an hour before of dining out so they don’t overeat.

 2. Become familiar with the nutritional value of meals at the restaurants you visit often – the numbers are staggering.

That spaghetti in a “light cream sauce” might not be as light as you thought, and even if you’re sharing the cheesecake, chances are one half of it contains more calories than you need for one day. Even worse, most entree salads that appear healthy contain a day’s worth of calories. Do your homework and understand the glycemic index in-depth to help you with this.

3. If it’s a healthy meal but the portions are huge, ask the waiter for a to-go box.

Ask as soon as the food comes out so you can save half of the meal for lunch or dinner the next day. Or, if you’re dining with a friend, find something you both like and split a dish.

4. Put your smartphone to work!

Run a quick Google search; many restaurants have nutritional calculators for their menus that you can access on the go.

5. Remember why you’re dining out in the first place and enjoy yourself!

Whether you’re with family and friends, getting to know someone new, or just taking in the surrounding atmosphere, try to focus on the whole experience rather than simply what’s in front of you.

(Click here to read the full post on the Institute For Integrative Nutrition Blog.)

If you’re ready to be part of a group that gives you the education, counseling and support you need on how to live your healthiest life, I encourage you to register for my Hot Body Nutrition School 28-Day Program.

Most women lose 5-10 pounds in the first 28 days and continue on with their new-found healthy lifestyle. Participants have lifetime access to our support forum for ideas, support and inspirations. Click here for details and to register.

Cheers!

The title of this post sounds like an infomercial, don’t you think?

Curb Cravings! Lose Weight! Clear Your Skin! No, Really!

Society is always looking for the next “quick-fix” for these things. But in all reality, there is one very easy, healthy, non-gimmicky way to achieve all three of those things and more. It will help you sleep better, balance your mood, and lower your risk for type II diabetes.

Are you ready for it?!

The simple answer is to eat as low-glycemically as possible.

It’s as easy as that. It’s also super healthy and eating this way allows your body to function the way it’s supposed to.

I explain exactly how to eat this way in this video below. I originally created this video to help people understand why my entire WholeEating Cookbook is low glycemic, and wanted to share it here with you today so you can understand this concept in-depth.

If you found this video helpful, use the buttons at the top of this post to share it with your friends.

Cheers!