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[14 Jun 2013 | No Comment | 3,307 views]
Rustic Chicken Cacciatorie

Rustic Chicken Cacciatorie

“Rustic Chicken Cacciatorie” over Italian Trottole pasta
with a side of freshly baked Parmesan Crispini’s

* 1 medium shallot
* 2 large cloves of garlic
* 6 large vine ripened tomatoes or 9-10 Roma tomatoes
* 1 large red bell pepper or 2 medium sized
* 1 (6) inch sprig of fresh Rosemary
* 1 teaspoon of fresh Thyme
* 1 teaspoon of fresh Oregano
* 2 tablespoons of fresh Basil
* 4 boneless and skinless chicken breasts
* Sea Salt
* Fresh Pepper
* Grape Seed Oil

This rustic dish is a breeze to make since the ingredients are minimal. Let …

Nutrition, Recipes »

[30 Dec 2011 | No Comment | 6,213 views]
Mediterranean Baked Fish

After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months.
Mediterranean Baked Fish with Herbed Lentils
Ingredients (for four servings):

(4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
Cup (approximately 20) whole, pitted, Kalamata olives
Cup (approximately 20) whole, cherry or grape tomatoes
Large bunch of leeks
Bunch of fresh Basil (approximately 12 whole large leaves)
Fresh lemons
Tablespoons of grape seed oil
Cloves fresh garlic, finely diced
Teaspoon …

Recipes »

[4 Aug 2011 | No Comment | 5,726 views]
“Cowboy Pie”

“Cowboy Pie”

This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C. Substituting baby Lima Beans for corn also reduces the carbohydrate load.  A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sautéed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life.


3 large, organic russet potatoes

1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison

1 bag, frozen, organic, baby lima beans

6 large organic …

Nutrition, Recipes »

[10 Feb 2011 | 2 Comments | 4,971 views]
Crispy Kale Chips

Crispy Baked Kale Chips

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate.  Baked Kale Chips are low in carbohydrates and high in fatty acids.  They are a great movie snack or replacement to potato chips.  Serve them as a side with soup or a sandwich and get your friends talking.
The secret to Crispy Kale Chips is clean leaves and  the removal of the large vein that goes down the center of each leaf. Start with …

Nutrition, Planet Earth »

[11 Jul 2010 | No Comment | 2,812 views]

The importance of Essential Fatty Acids “E.F.A.’s”should not be taken lightly.

Many of you may have heard E.F.A.’s referred to as Fish Oil or Omega-3’s.   Regardless of what you call them, the word “Essential” is no joke. E.F.A.’s support healthy function of the cardiovascular, immune, skeletal, gastrointestinal and cognitive systems to name just a few.
Essential Fatty Acids may be derived from many whole foods including cold water fish.  The “Oceans 3” line from Garden of Life is high quality and is the only brand that also contains the powerful antioxidant’s Astaxanthin …

Nutrition, Recipes »

[24 Jun 2010 | 3 Comments | 4,552 views]
Tropical Ceviche

After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.
“Tropical Ceviche”
1 medium Papaya (2 cups)
2 large Mango’s (2 cups)
1 small pineapple (1 cup)
4-5 Key Limes (1/4 cup fresh squeezed juice)
1/2 …

Nutrition, Recipes »

[12 May 2010 | One Comment | 15,135 views]
A healthy version of the old school ‘Sloppy Joe”

“Messy Bison”

This healthy version of the old school ‘Sloppy Joe” is made with ground Bison which offers that naturally sweet flavor unique to Buffalo.  Each 3.5 ounce serving rocks out 28.44 grams of protein.    My secret weapon for this version of the healthier “Man-which” is the sauce.  Kidney beans add a creamy texture, lots of body and much needed daily Fiber, B9 and Manganese.  One cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Kidney beans’ high fiber content prevents blood sugar levels from rising …

Nutrition, Planet Earth, Recipes »

[11 May 2010 | 2 Comments | 11,907 views]
The diverse power of “GSE”

Grapefruit Seed Extract (“GSE”)

In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. One of  the easiest ways to start making a difference is to use Grapefruit Seed Extract “GSE”.  GSE can be diluted and used for everything from detoxifying your body to cleaning cutting boards. Among it’s many benefits is the elimination of plastic bottles that household cleaners and vegetable washes are packaged in.  I …

Nutrition, Recipes »

[27 Apr 2010 | No Comment | 8,796 views]
Tossed Asparagus & Kidney Bean Salad

After a long winter of squash and potatoes the spring time opens up a whole new road to a tasty adventure.  Your local grocery stores should be offering a beautiful selection of fresh herbs and leafy greens that not only rock out on steamed vegetables and fresh salads, they offer valuable nutrients such as Iron, Vitamin C, Folate and Potassium.  Fresh herbs can typically be purchased by the bunch or in soil.  I prefer those that are sold as a whole plant in soil for continual enjoyment under $5.00.
Asparagus is …

Recipes »

[10 Jan 2010 | No Comment | 2,436 views]
“Pop-Stachio Corn”

“Pop-Stachio Corn”
Portions of this recipe are courtesy of the “Whole Food Bible”

“Pop-Stachio Corn” is a lower calorie alternative to buttery popcorn or sweeter versions like Crunch–N- Munch® or Fiddle Faddle®.
This snack provides fiber, protein and essential monounsaturated fatty acids “M.U.F.A.’s”.  The anti-inflammatory benefits of the curry powder and the low Glycemic level of the Agave Nectar really make this a healthy snack if you follow the suggested serving size of 1 cup.   You may choose to eliminate the pistachios and maple syrup if you are seeking a lower fat version.  …

Nutrition »

[20 Nov 2009 | 5 Comments | 18,186 views]
5 ways to cut cost & calories from your Holiday dinner

5 ways to cut cost and calories from your holiday dinner
As we all know the holidays are typically a time  of cheer, community and food.  But this year may be a little different due to the economical issues hitting so many households these days.  Please remember, different does not have to imply “bad”.  It is my opinion that a fantastic holiday dinner doesn’t have to cost a fortune.  I know, you’re thinking I am going to suggest cutting corners on quality right? Well, you’re wrong.  Check out these five simple …

Nutrition »

[23 Oct 2009 | 2 Comments | 10,742 views]
“Non-Cream of Broccoli Soup”

“Non-Cream of Broccoli Soup”
A Vegan Delight.

"Non-Cream of Broccoli" soup is healthy, affordable and guilt free which makes it a staple comfort food in my home.
This chilly Fall weather makes me crave soup.  I love creamy soups but I’m not a fan of dairy or saturated fats.  Here is a simple vegan recipe I came up with for a “Non-Cream of Broccoli” soup. At approximately 75 calories per serving it’s full of flavor without the guilt. This soup provides essential Vitamins such as A, C, and E  plus packs about 20 …

Nutrition »

[2 Sep 2009 | 4 Comments | 43,904 views]
Sodium. How much is too much?


Sea Salt does not contain Iodine.  Table salt or “Iodized” Salt does.

Sodium (salt) is the primary electrolyte in charge of regulating the extracellular fluid levels in the body.

Marais Salant is a natural salt pan in the bay of the Atlantic Ocean

Sodium is essential to achieve and maintain  proper hydration.  This mineral pumps water into our cells causing potassium to pump the by-products (waste) of the cellular processes out of cells, eventually eliminating toxins from the body.
It is suggested we only need to consume between 500mg and 750 mg of Sodium …

Beverages, Nutrition »

[12 Aug 2009 | 4 Comments | 17,354 views]
The Acai Berry

The Acai Palm

Acai (pronounced ah-sah-ee) berries come from the palm trees shown above.  There are eight different species of Acai palms that are all native to Central and South America which produce fruit semi-annually.   The Acai berry has been said to be a distant cousin to the blueberry and the juice of the berry has recently become a highly desired health elixir.  If you are looking for more than antioxidants, Acai juice also provides vitamins C and A, calcium, iron and essential amino and fatty acids.
Studies of three …

Nutrition »

[23 Jun 2009 | No Comment | 6,506 views]
33 of the Healthiest Foods on Earth

“Thirty-Three of the Healthiest Foods of Earth”

It has been documented time and time again that fruits and vegetables support, promote, and improve overall health and well being.
The chairman and owner of Dole Food Company, David H. Murdock, currently 86 years of age has squeaky clean bill of health.  Murdock believes a contributing factor to his health success is consuming a minimum of 35 varieties of fruits and vegetables per week.
In order to prove his theory of sustained health and vitality through fruits and vegetables, Dole Food Company created the …

Nutrition, Planet Earth »

[4 May 2009 | No Comment | 7,977 views]
What can actually go in your Recycle Bin and why does it matter?

“Can this be Recycled?”
How many times have you asked yourself that very question?
Why should you care enough to take the time to find out what can be recycled then to clean your trash and then to place it in specific bins?
Well, check out the map below of the Oceanic Garbage Patches located on innocent Mother Earth.  That’s right, massive swirling patches of  human generated trash that exist in our Ocean’s; 85% of the patches are debris from products made  out of plastic.  The patch located in the Pacific Ocean …

Nutrition, Planet Earth »

[28 Apr 2009 | No Comment | 3,399 views]
Why should you care about pesticides?

Why should you care about pesticides?

The Environmental Working Group is a nonprofit organization that advocates in Washington D.C., for policies that protect global and individual health.
Among the many valuable services they provide is a Shoppers’ Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests performed on produce and collected by federal agencies between 2000 and 2004. Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas …

Nutrition »

[25 Mar 2009 | 4 Comments | 25,016 views]
100 Ways to Cut Calories from Your Daily Intake

100 Ways to Cut 100 Calories

Sometimes  loosing weight can be easier than we think.  Just by cutting back or cutting out something small from every meal you can reach goals sooner than expected.  When trying to obtain physical goals every little bit really does matter; 3500 calories equal one pound therefore, it is necessary to reduce your average daily intake by 500 calories per day to loose one pound per week.
Here is a simple example of how quickly calories add up:
Decrease approximately 200 calories per week by foregoing Coffee …

Nutrition »

[16 Feb 2009 | One Comment | 7,913 views]
Healthy Affordable Foods

Healthy and affordable foods; fuel your body and honor your budget.
Nutritional foods are inexpensive when you know where to look.  I am a huge fan of bulk bins which offer the opportunity to try different types of oats, grains, seeds and nuts without having to commit to large quantities until you have tried them out.

Nutrition »

[19 Jan 2009 | No Comment | 2,998 views]
Personalized Nutrition

As a Certified Nutritional Consultant and First Line Therapy Lifestyle Educator, I understand that changing your eating habits is not an easy task. This is made that much more difficult by the demands of a job and family. It is hard to break from a bad habit, when that habit enables you to save time or is just made easier because of familiarity. Equally important in changing poor nutrition and eating habits is to replace it with proper nutrition and good eating habits. It does …

Nutrition »

[14 Jan 2009 | No Comment | 1,602 views]
Serving Sizes

The serving size dilemma….
America’s FastFood Nation has set the pace for over sized portions and super sized sugary drinks promoting the increase of Diabetes, High Blood Pressure, High Cholesterol and many more chronic illness’ brought on by a unhealthy lifestyle. What you eat is important but how much you eat is critical.
One of the easiest ways to loose and/or maintain weight is understanding what a healthy serving size is. Consuming small and frequent meals primarily of fresh fruit, vegetables and lean protein is the key to a successful metabolism.  By …

Nutrition »

[14 Jan 2009 | 2 Comments | 4,562 views]
Healthy Tips for Dining Out

Healthy Tips for Dining Out:

So many times when we try to change a bad habit it is more difficult to succeed when it feels like we are going to miss out on something enjoyable. If you are making a conscious effort to eat healthier that doesn’t mean you can never eat at a restaurant again. Here are a few tips for dining out without the guilt:

Beverages, Nutrition, Planet Earth »

[14 Jan 2009 | No Comment | 3,492 views]
“Don’t Drink The Water”

How safe is your tap water?
Not only is drinking ENOUGH water essential for health and well being, drinking QUALITY water is equally important for all functions of the human body.
Dr. Oz featured the Aquasana Shower and Whole House Water Filters on the “Don’t Drink The Water” show that aired on October 20, 2009, it reinforced how essential is to understand the water quality of your community (click here for the 2008 City of Fort Worth, water quality report).  If the water you and your family are consuming and bathing in …

Nutrition »

[15 Dec 2008 | No Comment | 2,333 views]
Understanding Cholesterol

Understanding Cholesterol
We often hear about the importance of cholesterol and terms like good cholesterol and bad cholesterol.  However, not many people have a healthy understanding of cholesterol and what it means to their health.

There are a lot of factors that can cause or contribute to high cholesterol, among them is diet.  Proper dietary choices is just one potential way to reduce the risk the health risks associated with high levels of cholesterol. Whether its cholesterol or other health concerns, a better diet is a great first step.

High blood cholesterol …

Fitness, Nutrition »

[15 Dec 2008 | No Comment | 2,893 views]
Breaking the Cookie Cycle

When sugar calls, are you at its mercy? Find ways to break the vicious cookie cycle and eat healthier.

Beverages, Fitness, Nutrition »

[15 Dec 2008 | No Comment | 5,368 views]
How can I get calcium without milk?

If I cut dairy products out of my diet, how can I make sure that I get enough calcium in my diet?
You can rest assured that eliminating dairy products from your diet does not lead to a calcium deficiency.
First of all, the processing that milk and dairy products go through drastically degrades its calcium content. Processing removes the good nutrients but unfortunately in leaves the “pus” behind.  That’s right, pus; the dairy industry knows that there is a problem with pus in milk. Accordingly, it has developed …

Beverages, Nutrition »

[16 Oct 2008 | No Comment | 2,471 views]
Beverages and Nutrition

Changing from poor nutrition to healthy eating habits often starts with an understanding of your current nutritional intake.  One of the largest, but often overlooked, factors in a person’s daily nutritional intake comes from beverages.  Many of today’s beverages provide empty calories with little or no nutritional benefit.  Check out these:
Helpful Beverage Facts:
Coffee and Tea Facts:
16-oz. white chocolate mocha     510 calories
16-oz. latte with whole milk     260 calories
16-oz. latte with nonfat milk     160 calories
16 ounces black coffee     10 calories
16 ounces black tea     2 calories
Juice Facts:
8 ounces …