Health Coach

Health Coach

Tuesday, December 6, 2016


“Eat the rainbow” is nutritional advice you’ve probably heard many times. That’s because deeply colored fruits and vegetables are highly nutritious, largely due to the pigments they contain. Different pigments confer different benefits, which makes eating a variety of colors a good plan for nutritional variety. That doesn’t mean all pale foods are bereft of health benefits, though. It’s true that you’re better off avoiding white sugar, white bread, and white rice. But if you think you should pass on cauliflower, onions, garlic, and mushrooms, think again!
Cauliflower: Commendable Crucifer
Like its cousins broccoli, cabbage, and kale, cauliflower is also a crucifer. That means it’s rich in beneficial phytonutrients which have well-recognized anti-inflammatory properties and are thought to help fight cancer by supporting the body’s detoxification pathways.
Because cauliflower has a mild taste and a starchy texture, you can swap it for less healthy, carb-heavy foods. Mashed or grated and steamed, it makes a substitute for potatoes or rice, and can even be baked into a pizza crust.
Cauliflower won’t taste exactly like the foods it replaces in these recipes, but has its own unique appeal. When preparing other cauliflower recipes, avoid boiling the cauliflower because that can destroy its healthful phytonutrients. Steam, stir-fry, or roast it instead.
Onions and Garlic: Awesome Alliums
Onions and garlic are part of the allium family, which also includes chives, leeks, scallions, and shallots. What alliums have in common, besides imparting a delicious savory flavor to food, are organosulfur compounds. These phytonutrients protect against cardiovascular disease and tamp down chronic inflammation.
Some people like the intense flavor of raw onions, while others prefer sautéing them over low heat to bring out their natural sweetness. Just like onions, garlic becomes mellower when roasted. To create a base for garlic recipes, try roasting a whole bulb of garlic. You can mix the resulting paste into sour cream to make a delicious dip, or add salt and spread it on whole-grain bread or crackers. When chopping garlic, allow it to sit for ten minutes before cooking. This helps the garlic release allicin, garlic’s active constituent, and makes it more heat-resistant.
Mushrooms: Fabulous Fungi
Mushrooms contain beta-glucan, a fiber that helps control blood sugar and boosts the immune system. They also provide ergothioneine, an amino acid that acts as an antioxidant. Finally, they have just a little bit of vitamin D, making them one of the few plant sources of this essential nutrient.
Because of mushrooms’ savory taste and chewy texture, they are often used as meat substitutes in recipes, making them perfect for Meatless Mondays.
There are many other nutritious fruits and vegetables without a lot of showy color. This time of year, bananas, pears, parsnips, and ginger spring to mind. What are your favorites?

Here Is To A Healthier You!!

Wednesday, November 30, 2016


Image result for 10 day shred
Think about it.
A 10 day hard-core commitment to your health means that if you start on a Monday, then you only need one weekend where you may have to tell your friends that you can’t have that drink or stay out late. A 10 day shred is really a more intense 10-day version of the Transform30 program which was designed by a Stanford biochemist that has helped tens of thousands of people around the world already.With Shred 10, you really take on this proven ‘T30 challenge’ very strictly for 10 days.
10 days is also long enough to get some real results that are motivating and encouraging.
And you can repeat 10 days shreds throughout your entire year to make continuous progress.
Here is a Great video where you can get started:
Rules of the game!
  1. Add more plants to your diet easily and cost-effectively – with clinically-proven results that have been published in over 35 scientific journals world-wide. Juice Plus products have been on the market for over two decades and sourced from non-GMO seeds, pesticide/herbicide free, gluten free. Did you know it takes 4 months to replace all your red blood cells and stabilize a healthy gut bio me of friendly bacteria.
    • Twice a day drink Juice Plus Complete, a whole food plant-based, gluten-free, non-GMO, low GI shake mix that can either be shaken with water, coconut water, plant-based milk and can be blended with more whole foods such as leafy greens, a variety of seeds, and seasonal fruits. Get creative with them.
    • Take adult-dose of Juice Plus capsules to add an additional variety of almost 30 fruits, vegetables and berries to your arsenal every day.
  2. Drink enough water that your urine is clear.
  3. Completely avoid dairy (animal milk products, including even goat cheese and yogurts) and gluten (wheat, rye and barley). This will significantly reduce inflammation in the body.
  4. Eat real food and use the suggested recipes that we provide to get an idea of what real food is.
    Avoid artificial colors, sweeteners, chemicals and GMO foods.
  5. Avoid late night meals. Allow 4-5 hours between your last meal and when you go to bed.
  6. Get 7-8 hours of sleep. Plan your day accordingly for 10 days.
  7. No caffeine or alcohol for 10 days
  8. Reduce your stress through breathing and meditation practices. Just take 10 deep breaths a few times a day or during stressful moments.
Image result for 10 day shred
Image result for 10 day shred
Are you interested in joining us?? Let me Know!
Here is to a Healthier you,

Tuesday, November 29, 2016


I have definitely lived through things that have made me stronger <3 span=""> The choices I have made, the lifestyle & healthy habits I have chosen have completely changed my life. 

I have been asked to "SHARE MY STORY" with a wonderful company by two strong women, Cathy & Lou that have definitely been a part of my journey.

Please come listen 11/30/16 Wed. evening and support <3 span=""> 


Tuesday, November 15, 2016

WHAT IF........

What if….....................
There was something, that would 
*protect your cardiovascular system
*improve your immune function
*decrease inflammation
*help protect DNA from damage, 
would you want to know about it??? 
Please consider just coming to this call Wednesday night at 7:PM to hear and learn about this “non-prescription” solution to your health concerns. This is not a diet, but lifestyle change, through one simple change! 
Ask me for call details. I would love to share my passion and mission. I want to share the gift that we have been given!

Thank You

Thursday, September 22, 2016


The Holidays are the hardest for some of you, who's ready to get fit and healthy before the holidays? 
Want to learn more? Ask me about having a HLP at your house or meet me for a cup of coffee, invite family and friends or one on one! Want to start the Transform30 with your peeps by your side  :o)  start feeling & seeing the results for the Holidays!
So what's the Transform30 all about? It is a challenge to put self-care on the top of your priority list for 30 days. As busy as we all are in today's fast-paced life, prioritizing self-care is the most common challenge people face.
This challenge is designed to initiate a healthier you! It will work by first reducing toxic food, refined sugar, caffeine, alcohol, as well as chemicals and replacing them with energizing plant foods full of phytonutrients and antioxidants. Hydration, exercise, rest and relaxation are also important components of the challenge.
This will be a great kick start to a healthy and fit Fall! 
As a Certified Health Coach I can help lead you in the right direction, so ask me about having a party today to kick start your health

Wednesday, September 21, 2016


Join us tomorrow night in Norco CA at 6:30pm to find out what Juice Plus can do for you and your family. Cathy will be sharing the basics, to our Children's Program where they get their nutrition for FREE to our Transform30 plan to help you kick start your health goals before the holidays kick in. Of course she will have samples too & you can check out the Tower Gardens. Let me know if you can come over and invite your friends too!  :o) 
RSVP and I will get you the address

Tuesday, September 13, 2016

THE PROOF SPEAKS FOR ITSELF.......................

I chose to change the way I live, with lifestyle & diet 1  1/2 years ago. It defiantly has been the best thing I  could have chosen to do for my health and my family's.
I am down about 40 some pounds, have a Thyroid that is starting to work again, after I was told it will never work again....go figure......well its nutrition!!  Yes nutrition does play a part. I can defiantly thank Juice Plus for that extra nutrition!
I have not seen good blood work in more than two years, I am proud of what I have accomplished.

Great call to get on tonight - Do you or someone you love have an autoimmune disorder? Please join us tonight on zoom to be inspired by these amazing stories of hope. Use this link via your computer, 
and enter meeting code 325-126-4019     Starts at 6pm pacific time.

Also if you are interested in starting with a healthier you, you should join us for a great 30 day challenge. Anyone can do 30 days & you can see great results in 30 days......JOIN US!
So if you are Ready to be fit and healthy this Fall we are starting a new Transform30 Fall Challenge Group (30 Day Challenge) on 10/1/16
Remember you don't need to be in the area to start the challenge with us, just ask me how.

Here is to a Healthier You!!

THE PROOF SPEAKS FOR ITSELF.......................

I chose to change the way I live, with lifestyle & diet 1  1/2 years ago. It defiantly has been the best thing I  could have chosen to do for my health and my family's.
I am down about 40 some pounds, have a Thyroid that is starting to work again, after I was told it will never work again....go figure......well its nutrition!!  Yes nutrition does play a part. I can defiantly thank Juice Plus for that extra nutrition!
I have not seen good blood work in more than two years, I am proud of what I have accomplished.

Great call to get on tonight - Do you or someone you love have an autoimmune disorder? Please join us tonight on zoom to be inspired by these amazing stories of hope. Use this link via your computer, 
and enter meeting code 325-126-4019     Starts at 6pm pacific time.

Also if you are interested in starting with a healthier you, you should join us for a great 30 day challenge. Anyone can do 30 days & you can see great results in 30 days......JOIN US!
So if you are Ready to be fit and healthy this Fall we are starting a new Transform30 Fall Challenge Group (30 Day Challenge) on 10/1/16
Remember you don't need to be in the area to start the challenge with us, just ask me how.

Here is to a Healthier You!!

Tuesday, August 30, 2016


Purchase a Tower Garden by Juice Plus and pay in full,
You will get your choice of a 
          FREE support cage or dolly 
          and I will even pay the shipping!!! 
This is a big value!!! Over $75 savings! 

Purchase a Tower Garden on installment payments
          I will gift you with 20 FREE seedlings

This offer is only good until 2 pm Wednesday 8/31/16!!! 

Message me if you are ready to order or if you have any questions!

Here's to a Healthier you!

Sunday, August 28, 2016


When the average person makes the decision to add a nutritional supplement to their diet, a multivitamin is likely to be the first choice. That’s because to most people it feels like “taking out insurance” on their health.
In fact, multivitamin supplements are regularly used by one-third of all American adults and are the most common dietary supplement consumed in the U.S. today. Traditionally, a daily multivitamin is meant to avoid nutritional deficiency. The specific combination of vitamins and minerals is designed to resemble healthy dietary patterns, especially that of regular fruit and vegetable consumption.
The only problem is… many commercially available multivitamin supplements simply don’t work. That’s because they’re made up of isolated, synthetic compounds that are chemically and structurally different from the actual “vitamin complexes” found in real foods.
But before we get into this, let’s be clear as to what exactly vitamins are. By definition, they are organic substances that originate mainly in plants and are essential in small amounts for our health, growth, reproduction, and maintenance.
Vitamins need to be a regular part of our diet since they either cannot be made at all or in sufficient quantities in our bodies to do their job properly.Finally, each vitamin performs a specific function – one vitamin cannot replace another.
This is the problem… most multivitamin supplements today contain chemicals that were never part of our natural diet, do not originate in plants, and are unable to perform vitamin-like activities in our bodies.
All this has led some health experts to suggest that commercially available multivitamin supplements should actually be labeled as “non-food vitamin imitations.”

Do You Really Need a Multivitamin Supplement?

If you’re like the majority of people nowadays, you’re buying your food ready-to-eat instead growing it yourself. This increasing trend has led to the rise of a massive food industry, for which the health of the end-user is considered secondary to profit margins.
Correspondingly, there’s a growing school of thought that the poor nutritive quality of our food lies at the root of all of our health problems today. The nutrition we should get, but don’t, from our diet weakens our immune system and directly impacts our health. This increases our susceptibility to infections and diseases − including cancer.

The Scary Truth About What’s in Most Multivitamins

For decades the “natural” health industry has been talking up vitamin supplements as being essential for a healthy and productive life. However, most commercially available vitamins today are far from being “natural organic substances that originate primarily in plants.”
Instead, the frightening truth is… most vitamins today are derived from petroleum extracts, coal tar derivatives, chemically processed sugar, and industrially processed fish oils. Even worse, acids and industrial chemicals such as formaldehyde are used to make them!
Not surprisingly, synthetic vitamins were originally developed because they were easier to mass produce and cost less.
As an aside, did you know that manufacturers of petroleum-derived supplements cynically call their products “vegetarian” – not because they are from plants, but because they are not from animals?
Also, some brands of synthetic vitamins are labeled “organic” because they contain carbon… which by definition would mean that all hydrocarbon petroleum derivatives should be organic. (That doesn’t entice me to consume some fresh-from-the-ground crude oil). The fact is, most so-called “organic vitamins” commercially available today are not really organic from the true naturopathic, or even the U.S. government’s perspective.

How Do Non-Food Vitamins Differ from “Real” Vitamins in Foods?

First of all, the physiochemical forms of many vitamins present naturally in foods are very different from their synthetically prepared versions which are known as “analogs.”
For instance, vitamin A is present in foods as retinyl esters and mixed carotenoids – while synthetic vitamin A analogs include vitamin A acetate and palmitate, and isolated beta-carotene.
Similarly, the food forms of vitamin C include two variants of ascorbic acid, as well as their salts and other derivatives. The synthetic analog of vitamin C is made up solely of isolated, crystalline ascorbic acid.
In other words, most commercial non-food vitamins are artificially prepared chemical substances obtained from non-organic sources that are chemically and structurally different from the healthful vitamins present naturally in foods.
This fundamental difference has many major consequences for the “bioavailability” and actions of food-sourced vitamins relative to synthetic vitamins in your body. Bioavailability refers to the proportion of a nutritional supplement that enters your bloodstream and is able to have a biological effect in your body – and the physiochemical form of a nutrient is a major factor in this.
Food-sourced vitamins are more easily absorbed and used by your body relative to their non-food, synthetic analogues, for three main reasons:
  1. Food-sourced vitamins exist in forms which your body recognizes.
  2. Particle size is an important factor in nutrient absorption, and food-derived vitamins appear to have smaller particle sizes for better absorption.
  3. So-called “co-factors” present in the same foods as food-sourced vitamins appear to boost their absorption because of their interactions with each other.
In reality, food-sourced vitamins are biological complexes containing multiple components. Functional vitamin activity can only happen when all the co-factors and components of the vitamin complex are present and working together synergistically.
When isolated and separated into artificial chemical forms, these purified, crystalline synthetic compounds are no longer actual vitamins. Indeed, published scientific research shows that food-derived vitamins are nutritionally superior relative to their synthetic analogs.
Unfortunately, we have been brainwashed to believe that synthetic chemicals are superior to naturally occurring, food-sourced vitamins and other nutrients. This false idea has been propagated mainly by the food, drug, and pharma industry, whose sole overriding interest is to sell and profit from their inferior nutritional supplements.
Let’s consider a couple of individual examples of food-sourced vitamins and their synthetic analogs…

Food-Sourced Vitamin A vs. Synthetic Vitamin A

Vitamin A is the name of a group of fat-soluble compounds that include retinol, retinal, and retinyl esters. This vitamin helps to manage immune function, vision, reproduction, and cellular communication. It also supports cell growth and differentiation; and it plays a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.
Our diet contains two forms of vitamin A: preformed vitamin A (including retinol and its esterified form, retinyl ester) and provitamin A carotenoids.
Preformed vitamin A is found in foods from animal sources, such as dairy products, fish, and meat (especially liver). By far the most important provitamin A carotenoid is beta-carotene. This is a red-orange colored pigment found in plants and fruits, especially carrots and leafy yellow and green vegetables.
Both preformed vitamin A and provitamin A carotenoids are converted within our bodies to retinal and retinoic acid, the active forms of vitamin A that carry out many important biological functions.
The synthetic analog vitamin A acetate is made from methanol, while vitamin A palmitate is either made from fish oil or synthetically derived. Synthetic beta-carotene is prepared by condensing aldehyde (made from acetone – yes, the nail polish remover) with acetylene.
Food-sourced beta-carotene is known to have high antioxidant ability. Antioxidants help to neutralize harmful free radicals generated in our bodies by inflammation, pollution, UV exposure, and cigarette smoke. It also appears to be safer for our health. One possible reason is because in natural foods it is attached to co-factors such as lipoproteins, which may prevent toxicity.
On the other hand, synthetic beta-carotene has clearly been shown to be harmful for health if given alone to smokers, or to individuals exposed to environmental carcinogens. It also acts against vitamin E’s antioxidant ability to protect against LDL oxidation, which is an early step in the formation of atherosclerosis and development of heart disease.

“Food Complex Vitamin C” vs. Synthetic Ascorbic Acid

Vitamin C is crucial for the growth and repair of the body’s tissues, making skin, tendons and blood vessels, helping wounds heal faster, and keeping bones and teeth healthy.
Vitamin C is an “essential” dietary nutrient for us humans because we cannot make it in our bodies. It occurs naturally in two forms, along with bioflavonoids as well as several related compounds with vitamin C-like activity. These forms include salts of ascorbic acid as well as oxidized forms such as dehydroascorbic acid. Hence food-sourced vitamin C should rightfully be called “food complex vitamin C.”
Food-derived vitamin C acts as an antioxidant, protecting against oxidative stress – which happens when there is an imbalance between the production of potentially harmful free radicals, relative to the body’s ability to detoxify them via antioxidants.
Synthetic ascorbic acid, on the other hand, is made by fermenting corn sugar, with acetone (nail polish remover) being used in the final step of its production. This synthetic form does not contain both forms that exist naturally. Neither does it contain bioflavonoids and other co-factors, hence it is very different from food complex vitamin C.
Interestingly, food complex vitamin C has a negative redox potential while synthetic ascorbic acid has a positive redox potential. Redox potential refers to a compound’s ability to acquire electrons and thereby be “reduced.” Compounds with a negative redox potential can counter oxidative stress, whereas those with a positive redox potential cannot.
A U.S. government study found that a food containing only 80 mg of vitamin C produced a greater increase in blood antioxidant levels when compared to over 15 times as much isolated ascorbic acid. The presence of bioflavonoids and other co-factors are believed to be responsible for this difference.
Many studies have shown that diets high in fruits and vegetables are associated with lower risk of cardiovascular disease, stroke, and cancer, and with increased longevity. On the other hand, while some beneficial effects of supplemental synthetic vitamin C have been observed in small studies, large well-controlled studies don’t show any change in markers of oxidation or any obvious health benefits.

What’s the Ideal Multivitamin Supplement?

You’ve probably heard the old expression, “You are what you eat.” I’m not sure who first said it, but this nugget of wisdom has been expanded to… “You’re not what you eat, but what you digest, absorb, and assimilate.”
Our bodies have been created by God to absorb and safely use vitamins in the natural context of their co-factors. In other words, these vitamins are usually present as multi-component complexes, synergistically interconnected with other nutrients and healthful elements present in natural foods.
Many people today consume mega-doses of isolated pharmaceutical-grade vitamins, which are synthesized, standardized, isolated chemicals that are very rarely made from natural sources. As a result, many of these synthetic vitamin analogs are unable to perform vitamin-like biological activities in our bodies – and may even be toxic at higher levels.
Most commercially available multivitamin supplements are nothing more than a jumbled assembly of many ill-fitting parts, an ineffective combination of metals and inorganic chemicals.
In fact, even if you take so-called “natural” vitamins that have been extracted and purified from natural foods, they will not be as effective, since they have been separated from the other components of their functional complex – and because the necessary co-factors which assist in their functioning have been eliminated.
In summary, an ideal multivitamin supplement should contain the entire intact vitamin complex with all the co-factors and essential trace minerals necessary for the given vitamin to function synergistically in our bodies in terms of its bioavailability, efficacy, and safety.
To a healthier you!

Saturday, August 13, 2016

Important to stay hydrated

So this month seems like the perfect time to talk about making sure you stay hydrated, especially during summer. You don't need to change everything you do: just make #OneSimpleChange!

Choose 1 of these 7 hydration tips to get started:
1. Replace 1 caffeinated drink each day with 1 glass of water of equal size.

2. Carry a reusable water bottle with you. When your bottle starts feeling too heavy, drink a little bit. That keeps you hydrated and lightens your load.

3. Drink a glass of water when you first get up, or drink an extra glass at lunchtime.

4. Set regular "Water break!" reminders on your phone or other device.

5. Eat plenty of dense vegetables and fruits for their water content. Some good choices: cucumbers, tomatoes, carrots, watermelon, cantaloupe, and strawberries.

6. Slice some lemon or lime into a glass of water to add flavor and scent without reaching for a soda or other sugary drink.

7. Make one of the thirst-busting drinks below. Sip. Enjoy. Repeat at your leisure.

One Simple Change: Don't Wait to Hydrate
Looking for more info about hydration, which is so vital to our overall well-being? Check out this short (under 3 minutes) video with tips from physicians and other health experts.

Thursday, August 4, 2016


This is a great event in Rancho Cucamonga CA to find out how we can help

Facebook link


Have a great day!

Saturday, July 23, 2016

As Americans we are still eating "TOXIC" foods!?

I often wonder why so many of our foods our considered safe for us Americans to eat, but yet other countries ban them due to health concerns. There is a list of health concern that come with these foods, has to make you wonder.

Have a Healthy Safe weekend  :o)

Tuesday, July 12, 2016

Fruits & Veggies, Life's antidepressant

For many it's hard to get 5 servings let alone the recommended 8 up to 12 servings a day. I know I speak for others when I say that is really hard almost impossible.  I think I would probably be done when it was time to sit down for lunch  :o/ It's tough for most people and most don't eat the daily allowance.

Eat your fruits and Veggies and be healthy & happy!

Great article & so true, it has been proven eating fruits & veggies boost mood levels, not to mention improving your health.

Here's to a healthier you!

Thursday, July 7, 2016

Support Your Healthy Lifestyle with Tower Garden

Tower Garden, a vertical, aeroponic growing system, allows you to grow up to 20 vegetables, herbs, fruits and flowers in less than three square feet—indoors or out. 
So it’s the perfect companion in your journey toward healthy living.
Great video about the Tower Garden

Here's to a Healthier You!

Wednesday, July 6, 2016


Food Babe's Cherry Berry Smoothie

Prep time: 5 min

1 cup frozen mixed berries
1 cup cherries, pitted
1/2 cup almond or coconut milk, more as needed
2 cups spinach
1/4 cup pumpkin seeds

1. Place all of the ingredients in a blender and blend until smooth

**Please choose organic ingredients if possible.**

Monday, June 27, 2016


So many of us have experienced CANCER in some form, Its not something we want to think about, but it is so important to have the tools through nutrition to help fight it.

My personal experience with cancer really hits home. It is now my turn to try to help others through nutrition. Nutrition plays such a huge part in prevention, treatment and recovery.

Please join us tonight VIA phone, RSVP for the call in info

Sunday, June 26, 2016

Keeping a strong healthy brain

Store shelves are drowning is books and magazines dedicated to the care and maintenance of your body. Your abs, your thighs – even your heart – get special attention. But what about your mind?
Why does it seem like the brain, your most important part, is left to fend for itself? Even if there are no bookshelves dedicated to it, you can feed and improve your brain just like any other body part, with more important, more life-altering results.
One of the greatest fears and dangers of growing older is Alzheimer’s disease, the most common form of dementia. Alzheimer’s disease is a neurodegenerative disease that is progressive and irreversible. It changes behavior, erases personality and impairs memory and thinking, by causing the brain to develop abnormal protein deposits and tangle nerve fibers that damage brain cells.
The chances of developing Alzheimer’s disease are partly genetic, but current research is uncovering several lifestyle and dietary factors that also play a role. In other words,
you can prevent brain drain with your eating and exercise decisions.

Check out the following health tips to help maintain your brain power:

1. Be a Mover and Shaker
Daily physical activity can lower the risk of developing Alzheimer’s disease. Exercise increases blood flow to the brain, bathing it with vital nutrients and oxygen. Exercise also helps control cardiovascular disease, stroke, diabetes and weight. All of these increase the risk for Alzheimer’s disease. Work that heart muscle, for 30 minutes daily if possible, by walking, swimming, biking, golfing, or hiking.
2. Be a Thinker
Keeping the mind active can help lower the risk for Alzheimer’s disease. Stimulate your brain with board games, cards and puzzles. Read a book, magazine or newspaper. Sing a song, play an instrument or learn a new language. These brain-challenging activities increase the blood flow, establish more connections between the brain cells and stimulate brain cell growth.
3. Go Fishing
Eating fish and other food sources high in omega-3 fatty acids can reduce one’s risk of Alzheimer’s disease. Omega-3 fatty acids are important components of brain cells and may help to reduce inflammation of the brain. Omega-3 fatty acids also help to protect arteries and improve blood flow to the brain. So go fishing for some salmon, sardines, tuna, shrimp, shellfish, walnuts, olives, olive oil, canola oil, soybean oil, flaxseed, and flaxseed oil…all excellent sources of omega-3 fatty acids.
4. Fat Attack
Saturated fat and trans fatty acids may increase the risk for Alzheimer’s disease. These unhealthy fats are found in high-fat meats, high-fat dairy products, many margarines and other processed foods. They promote the buildup of the Low Density Level Lipoproteins (LDL), the "bad" cholesterol. This may cause a narrowing of the arteries, reduce blood flow to the brain, and cause inflammation.
5. B-Vitamins
Preliminary research is showing a connection between folate, vitamin B-12, and vitamin B-6 intake and Alzheimer’s disease. It appears that people with Alzheimer’s disease have higher levels of homocysteine (a body chemical that causes arteries to clog) in their blood. Although homocysteine levels naturally increase with age, high levels are also due to a diet low in folate, vitamin B-12 and vitamin B-6. Until more is uncovered about this chemical’s effect on the brain, eat a diet high in the B-vitamins. For vitamin B-12, reach for lean meats, fish, chicken, milk and cheese. For vitamin B-6 and folate, include more dark green leafy vegetables such as kale, spinach, and collard greens, broccoli, oranges, orange juice, lima beans, asparagus, whole grains, and fortified grain products
6. Antioxidants
The brain can be damaged by free radicals in the body and their oxidation effect. So eating a diet high in antioxidants (vitamin E and vitamin C) can help lower the risk of these harmful effects and protect the brain. Dietary sources of vitamin E include whole grains, nuts, seeds, milk, egg yolks, wheat germ, and vegetable oils. Vitamin C sources include citrus fruits, kiwi, Brussels sprouts, broccoli, cabbage, tomatoes, strawberries, potatoes, and peppers.
7. A Boost with Blueberries
Blueberries contain compounds that can improve short-term memory, navigational skills, balance and coordination. Current research indicates that blueberries can boost weakened neuron signals. Blueberries contain this powerful punch whether fresh, frozen or dried. Enjoy them by the handful, add them to your cereal, muffins, and pancakes, or whip up a blueberry-yogurt smoothie.
8. Stop Smoking
Smokers are more than twice as likely to develop Alzheimer’s disease as non-smokers. Smoking decreases blood flow to the brain, starving it of oxygen and nutrients. The best defense is to stop smoking, but beta-carotene and flavonoids found in foods may help to offset the effects of smoking to some degree. If you continue to smoke, add more colorful fruits and veggies to your diet. Eat more kale, carrots, broccoli, spinach, cranberries, green and black tea, and legumes.
9. Healthy Heart
High blood pressure, high cholesterol levels, cardiovascular disease and diabetes may also increase the risk for Alzheimer’s disease. Once again, anytime blood vessels are damaged, the blood supply to the brain can be affected. It is important to know your numbers. Monitor your blood pressure reading, lipid profile tests, and blood glucose tests. See your physician regularly. Make appropriate dietary, lifestyle, and medication changes that are necessary to keep your body at peak performance
10. Stress
Studies have shown that chronic, excessive stress may alter the brain structure. This makes the brain more susceptible to damage by free radicals in the body and can result in neuron damage. To manage stress, try practicing meditation, muscle relaxation, yoga, or T'ai chi. Talk to a mental health professional, or sign up for a stress management class.
11. Ginkgo Biloba
In the United States, Ginkgo Biloba is sold as a dietary supplement for memory enhancement. It is thought to protect the brain by reducing oxidation damage to the cells. Research HAS NOT shown Ginkgo Biloba to protect against Alzheimer’s disease & People with severe dementia showed no improvement when given Ginkgo Biloba. Most of the studies used between 120 milligrams to 240 milligrams daily.
12. Weighty Issues
There could even be a link that some People are less likely to develop Alzheimer's disease when a Body Mass Index of 20-27 is maintained but not definite.
Weight change is very common with those who have been diagnosed with Alzheimer’s disease:
  • In the early stages of the disease, some gain more than 5% of their initial body weight.
  • In the later stages, weight loss of 5%-10% is common. The risk of excessive weight loss increases with the severity of the disease.
13. Spice Up Your Life
The yellow spice turmeric may reduce the risk of Alzheimer’s disease. This spice is used in Indian cuisine and is a major ingredient in curry powder. Sprinkle on potato soup, chicken soup, omelets, chicken entrees, veal, and cream sauces.

This is the only brain you’ve got. With some simple maintenance, it can perform as well as your body does for years to come.

Wednesday, June 22, 2016

Show me the science

Really, if you think about it, how many supplements out there have Clinical Research with published medical & scientific journals and the clinical research in on going. Show me the science is a important question to ask.

How many of those supplements have research studies that have been conducted in leading hospitals and universities around the world?

One item that I do not consider a supplement but whole food nutrition with a nutrition label, Juice Plus + that I also suggest to my clients.

You can't go wrong with fruits, veggies & berries (real food), safe enough for pregnant & breast feeding mommies, safe for babies. Juice Plus a company that puts kids health at high importance, yes kids eat for free!! 4 years of age to college age gets theirs for free up to 4 years with every adult order.

IMAGINE................................ if you could protect and repair your or your babies DNA??  Helps with Heart health & inflammation, helps support cancer patients.  Its is so possible with whole food nutrition witch is why Juice Plus+ help you in your health journey. Heal your body from the inside out.

CLINICAL RESEARCH, more than 30 research studies

Feel free to read: more than 20 prestigious medical and scientific journals have published studies on Juice Plus+

TOWER GARDENS a great way to support a healthy lifestyle   :o)

Friday, June 17, 2016

Warm Black Bean and Corn Quinoa Salad

This salad has become a favorite with plenty of flavor, full of nutrition & high in fiber. I have heard it over and over, Quinoa has no flavor or I just don't know how to make it. I always have people shocked that it's a Quinoa salad, so good, so healthy and easy to make. Great alone or served with a meal. I personally think this is a year round salad good cold or warm, preferably warm.

Serves: 8

  • 1½ cups uncooked quinoa
  • 3 cups vegetable broth
  • 3 TBSP olive oil
  • 1 red pepper, finely chopped
  • 1 jalapeño, finely chopped, seeds and ribs removed for a milder flavor
  • 1 small shallot, finely chopped
  • 2 garlic cloves, minced
  • 12oz frozen sweet corn
  • 15 oz Low Sodium Black Beans, rinsed and drained
  • kosher salt and fresh ground pepper, to taste
  • 1 tsp chili powder
  • ½ tsp cumin
  • 3 TBPS chopped fresh cilantro
  • 2 TBPS fresh lime juice
  • diced avocados and lime wedges for serving

  1. First, cook quinoa according to the directions. I cook 1½ cups of quinoa in 3 cups of vegetable broth instead of water to increase flavor.
  2. Heat 3 TBS of olive oil in a large sauté pan. Add red pepper, jalapeno, shallot, and garlic. Sauté over medium heat for about 5-7 minutes.
  3. Then add frozen corn, black beans, salt and pepper, and all seasonings. Mix well and cook over medium heat until corn and black beans are heated thoroughly.
  4. In a large serving bowl add quinoa, black bean and corn salsa, chopped cilantro, and lime juice. Gently combine until all flavors are distributed evenly.
Diced avocados are wonderful with this salad. I often present the avocado on the side for individual serving.

Recipe shared from
Author Audra