As you probably know, I am all about becoming a Golden Goddess through food and
mindfulness. I am always searching for different ways to achieve this status in a
sustainable way – without using toxic beauty products and eating organic foods
whenever possible…

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bone broth

Now that the holidays are behind us – and we have thoroughly enjoyed ourselves – it’s time to get back on track. The increased alcohol and sugar we ate during the holidays has likely created some inflammation within our gut, and it takes some time to diminish. We need to help it along by eating a wide range of vegetables, fiber, clean protein, and healthy fats…

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Lemons are great for healthy skin and healthy digestion

We do our best to eat healthy and exercise regularly, but have you thought about the beauty care products you use every day – or what might be in them? Would you be surprised to learn that there is an utter lack of policy in this country about what chemicals can be put in our personal care products?


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energy boosting snacks

Little twinges of hunger can strike at nearly any point during the day, and it’s nice to be able to enjoy a snack between meals to maintain energy and keep that nagging hunger at bay.

Unfortunately though, most of the “quick fix” foods we have available to us today are filled with empty calories, excess sodium, high fructose corn syrup… and basically none of the things that your body actually needs out of a snack!
Because a key part of snacking is convenience, it’s so much easier to reach for those corner-store treats or processed, pre-packaged foods that will stave off hunger, but do very little for providing you with nutrition.

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all-natural beauty


Are you looking for all-natural, non-toxic beauty products? We do not need to look to LA or NYC anymore for toxic free products. We have them right at our finger tips thanks to some local business savy women who want to change the face of the industry. Here is a copy of the article from Boston Magazine that details the stories and local companies:

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plastic microbeads

I wanted to share this article featured in Allure Magazine. The ban of plastic microbeads in skincare products is a huge step in product safety and environmental sustainability:

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Do you ever feel sluggish or run down? Have heartburn and tummy troubles become unwelcome daily companions?

When our digestive system isn’t working properly, it’s our body’s way of telling us something is off balance. Making small shifts in eating habits and managing stress can be the keys that allow your body to do its business properly.

Some of the signs of digestive distress can include, but are not limited to:

  • Heartburn
  • Frequent stomach ache
  • Burping
  • Gas after a meal
  • Constipation
  • Acne (adult and teen)

A working digestive system is one of the most important components to optimum health and wellness. Asking yourself some important questions can pinpoint the underlying issue that may be causing digestive distress.

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Bananas pack a nutritional punch as they are rich in potassium. Potassium is an essential mineral in maintaining normal blood pressure and an important component in cardiovascular health. They have a unique mix of vitamins and minerals and provide low glycemic carbohydrates making them ideal for athletic performance. Additional health benefits may include lowering the risk of certain cancers and asthma and promoting regularity.

note: people who are taking beta-blockers should be conscious of high potassium foods as beta blockers tend to increase potassium in the blood. Consult with your doctor about regulating and monitoring your potassium levels.

1 small banana:

Vitamin B6: 25% DV
Manganese: 16% DV
Vitamin C: 14% DV
Potassium: 12% DV
Fiber: 12% Dv



Strawberries are rich in antioxidants and anti-inflammatory nutrients including quercetin, anthocyanins and polyphenols. They are also rich in the essential nutrients folic acid, fiber and vitamin C. One cup of fresh strawberries provides 160% of your daily vitamin C needs. They have been shown to support cardiovascular health, improve regulation of blood sugar, as well as prevent certain cancers. They are a go to treat in my family in smoothies or diced and served with yogurt or a summer salad.

1 cup:

Vitamin C: 113% DV
Manganese: 28% DV
Fiber: 12% DV
Iodine: 12%
Folate: 9% DV
Potassium: 6% DV
Magnesium: 5% DV

Kiwi fruit on wooden background


Kiwis are a nutrient dense food meaning they are high in nutrients but low in calories. They are rich in antioxidants, vitamin C, fiber and potassium. Vitamin C is a water soluble vitamin that neutralizes those icky free radicals that cause damage to cells. The possible benefits of consuming kiwis and many other fruits includes a reduced risk for heart disease, diabetes, obesity and some cancers.

1 cup:

Vitamin C: 85% DV
Vitamin K: 31% DV
Copper: 10% DV
Fiber: 8% DV
Vitamin E: 7% DV
Potassium: 6% DV



These are rich in the flavanoid, anthocyanin and the polyphenol, quercetin that contribute to a host of their health benefits.  They are rich in iron, phosphorous, calcium, zinc and vitamin k that contribute to building and maintaining bone strength. Blueberries have been shown to improve heart health, cognitive function, regulate blood sugar levels, improve digestion, fight wrinkles and contain anti-cancer benefits. I like to incorporate these nutrient dense berries to my smoothies with some protein powder and almond milk.

1 cup:

Vitamin K: 32% DV
Manganese: 25% DV
Vitamin C: 19% DV
Fiber 14% DV



Watermelons are synonymous with summer and help to quench your thirst after a workout. They are rich in anti-inflammatory compounds and provide antioxidant support for cardiovascular health. They are rich in lycopene, zinc, choline,copper, vitamin B6, vitamin A, potassium, and vitamin C. The antioxidant beta carotene provides eye health and heart health. Consuming watermelon can contribute to overall improved digestion and regularity, improved hydration, reduced inflammation and muscle soreness and improved skin texture due to its high vitamin A content. I like to make watermelon and mint juices for extra hydration after a long workout.

1 cup:

Vitamin C: 16% DV
Pantothenic Acid: 7% DV
Copper: 7% DV
Vitamin A: 5% DV
Biotin: 5%DV



These are rich in monounsaturated fats (the healthy fat) that provide a wide range of anti-inflammatory benefits. Similar to all fresh fruits they are nutrient dense as well. They are rich in the carotenoid family that provide protection for the heart and eyes, promote blood sugar regulation, may prevent osteoporosis because of their high vitamin K content and improve digestion and regularity.

I add them to my salads or smoothies for a dose of my daily good oils or make a homemade guacamole.

1 cup:

Pantothenic Acid: 42% DV
Fiber: 40% DV
Vitamin K: 35%
Copper: 31% DV
Folate: 30% DV
Vitamin B6: 23% DV
Vitamin E: 21% DV
Potassium: 21% DV
Vitamin C: 20% DV

lemon slice


Lemons are rich in phytonutrients and provide an antibiotic affect on our body. They are rich in vitamin C that is the main antioxidant in our body. Vitamin C is a water-soluble vitamin that neutralizes free radicals present in our body. Vitamin C supports a strong immune system so it is helpful in fighting colds, flus and ear infections.Additionally, they help to maintain a healthy complexion because of their vitamin C content which plays a vital role in collagen formation, they increase iron absorption when combined with iron rich foods (spinach or chickpeas) and may prevent asthma. Lemons increase detoxification in the body because it activates the release of bile which acts as an emulsifier for fat and removes fat soluble toxins.

I squeeze lemon juice and some of the zest into a warm glass of water every morning for digestive health and my daily dose of vitamin C.

¼ cup:

Vitamin C: 31% DV
Folate: 3% DV



products i love 

As a nutrition consultant, I always consider what I put in my
body but I think it is equally important to consider what we put
on our body. The skin is the largest organ in our body and absorbs
80% of what we put on it. I look for products that are free of
phalates, sodium laurel sulfate, fragrance and petroleum, to
name just a few ingredients considered toxic.

“My favorite sunscreen..”

Screen Shot 2015-05-26 at 10.09.14 AM

A broad spectrum sunscreen that is formulated with non-nano zinc oxide and
water resistant. The formula includes aloe vera that hydrates the skin, green tea
and blood orange extract that provide antioxidants.

 “My go to fragrance..”

lurk fragrance

I cannot live without my Lurk fragrance.They are hand blended and
poured using essential oils. The essential oils do not contain chemical
preservatives, stabilizers or additives. The fragrances are subtle and sexy.

“I cannot live without my..”Screen Shot 2015-03-16 at 8.17.12 PM

I love my Beauty Counter Lustra Oil #2, Jasmine. The scent is white
floral that enhances skin suppleness and tone.
I find it rejuvenating and relaxing after my morning and evening
personal care routine, after meditating or for an afternoon
pick me up. It is misconception that oil is bad for your complexion. Plant
based oils are incredibly healing for even the most problematic skin.

cost of beauty

You Count!!!! Your Children Count!!

The choices we make as parents, caregivers and friends on a daily basis are crucial to our loved ones- they count. When it comes to making decisions concerning our children health, we struggle because there is so much information out there. We question:

Are they getting the proper vitamins and minerals on a daily basis?

Is their school providing too many sugared sweets on a regular basis?

Are they getting enough exercise?

Should I buy organic vs. non-organic?

Do we ever consider the products that we use in our daily regime and what the ingredients are? The ingredients in our shampoos, creams and makeup are just as toxic as the pesticides and preservatives found in our foods.

It took me a long time to come to the realization that it is equally important what I put in my body as what I put on my body. The skin is the largest organ in our body and therefore needs to stand the tests of time. I realize I have had some pretty poor skin care regimes during my teenage years and beyond but it is never too late to change my habits. I especially want to be educated for my daughter as many of these products targeted to teen girls contain toxic substances. Why do you think many teenage girls are getting their periods at a younger age than when we were teens??????

1938 was the last year that federal law was passed to govern cosmetics safety and protect the people that use them. While the EU has banned or restricted more than 1,300 harmful and toxic chemicals from personal care products, the US bans or restricts just 11.

Toxic chemicals can enter our bodies in different ways. In the case of cosmetics, toxic chemicals can enter our bodies directly through our airways when we inhale particles from powders and sprays, and through our skin, lips and nails when we apply products. We know that even small doses of ingredients can have a big effect when absorbed through the skin

I have joined with Beautycounter because they believe in the purest ingredients. At Beautycounter, there are 1,500 ingredients they will never use- The Never List. Every ingredient in their products have a function; nothing is used without careful consideration for efficacy and performance. No unwanted extras, no dyes, no mysteries. Just ingredients with purpose.

Even tiny amounts of some chemicals used in everyday products can have huge impacts. Endocrine disruptors, which are chemicals like BPA, parabens and phthalates that mimic or block hormones, can have major health impacts because they mirror the function of our real hormones.

Parabens and phthalates are endocrine (or hormone) disruptors, meaning they can alter important hormonal mechanisms in our bodies.
Parabens are a class of preservative used in many skincare and makeup products to prevent the growth of bacteria and mold. There are methylparaben, isobutylparaben, proplyparaben and others, but essentially, you want to avoid anything ending in -paraben, since they mimic estrogen
and may play a role in triggering cancer and other serious health issues.

Phthalates (pronounced THAL-lates) are plasticizers – they make plastic more pliable. In cosmetics, phthalates are used to make fragrances stick to skin, styling products malleable, and nail polish bend and stick to the curve of your nail. They are thought to block signaling pathways for hormones like testosterone, and have been linked to birth defects. Like parabens, there are many kinds of phthalates (the ones used in cosmetics are abbreviated as DBP and DEHP), but since they don’t often appear on ingredient labels, they can be tricky to avoid.


I prefer the countertime line at BeautyCounter as it targets those beautiful fine lines that have started to show up on my complexion as well as targets the accumulated sun damage from my teen years (remember sitting with those aluminum foil reflectors??). I am looking to age gracefully 🙂

However, the essential line is perfect for the family and is a coconut-oil based skin collection. It targets skin that has not shown signs of aging and is perfect for all skin types.

Here is the link if you would like to read more information:

Here is another helpful link from the EWG- Environmental Working Group that explains and rates the 70,000 products on the market for their efficacy.