Posts

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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gut

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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fruit

Banana:

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

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Strawberries:

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

Kiwi:

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

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Blueberry:

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

watermelon

Watermelon:

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

avocado

Avocado:

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.

https://iquitsugar.com/recipe/super-speedy-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

Lemon:

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..”

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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.
http://www.beautycounter.com/skin-care/sunscreen.html

 “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.
http://shopfollain.com/collections/lurk

“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.
http://www.beautycounter.com/skin-care/oils.html