Daily Tips Archive – Natural Wellness Academy

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Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

Raw Fusion is the blending of the incredible benefits of the raw food lifestyle with the comfort and convenience of traditional mainstream meals. It offers versatility, flexibility and definitely room for indulgences!

An antidote for the occasional over-indulgence –, just a few tablets of organic spirulina, derived from algae, can balance blood sugar after a high-carb meal.

Have you ever tried bread made from millet (there is also a millet and flaxeed blend) they are light and airy and make excellent toast. Overall they have less of a glycemic impact and digest better than wheat and best of all, do not lend themselves to as many allergies or sensitivities. My favorite mid-morning treat: 2 pieces of millet toast with coconut oil, raw honey and cinnamon with some tea.

Arugula, watercress, herbs and microgreens are super tasty and good for you but they spoil quickly and get “mushy.” My solution is to fold a white paper towel in half or quarters and stick it in the bag. I get at least 5 more days for a bag of them and they all stay dry, crunchy and yummy!

Consider buying a bottle of liquid chlorophyll and put a few drops in your water to get even more "green" into your diet. I use a mint-flavored one that I love and it also helps me drink more water. Adds oxygen-rich nutrients to your blood! You can find online or in health food stores.

If you have been struggling with your weight, sometimes it’s not as much what you are eating as what’s eating you! Message me for more info on how Hypnovation For Health can help instill a manageable and wonderful lifestyle that will stand the test of time!

Tomatoes actually lose flavor when refrigerated. Store in a bowl or other baskets with other fruits. If you need to ripen, place in a paper bag and close by folding over.

Curcumin, which is a base element in turmeric and curry is an anti-inflammatory and reduces oxidative stress. Turmeric has a very mild and pleasant flavor – add it to beans, to grains and when you are steaming veggies. Also in nut pates (it does turn your food yellow, naturally) It’s so easy to "sneak" into your meals and has so many benefits.

Recipe for Spirit: Reflect on something that you’d absolutely love doing, profession-wise. Now, if you won the mega-millions, make that something that you’d STILL want to be doing. That’s your passion – follow it – make it happen!

Start your day with a Green Smoothie (40% leafy greens, 60% fruits and vegetables, ice and water) and you will have radiant skin, boundless energy and extraordinary health. Check out this video to see how to make: <a href="www.ehow.com/video_12217088_hide-veggies-smoothies.html

Corn is delicious, but could be deadly! This is a vegetable that I recommend buying only organic because most of it is genetically-modified in the US. BT spliced grains may actually cause the same life-threatening effects on human digestive systems that they do on the insects they are designed to kill.

Better digestion and natural weight loss occurs when you limit the amount of concentrated foods at any one meal. Consider making a lasagna with lengthwise slices of zucchini instead of pasta – Tastes divine and digests beautifully!

LiveScience reported on a study illustrating that eating 1.4 ounces of dark chocolate a day for a two-week period is linked with decreased levels of the stress hormone cortisol. That study was published in 2009 in the journal Proteome Research. Check out my LJ’s Chocolate Therapy blog!

If you have leftover Chinese or Thai food, instead of serving over rice, put it in a lettuce leaf and sprinkle with soy or tamari sauce mixed with a drop of sesame oil and a bit of honey or agave. Gives you an extra dose of greens and better digestibility. Luscious!

Do you suffer from IBS or other digestive disorders. Consider going off wheat, soy, dairy, peanuts and corn for at least 21 days to give your system a rest, then slowly add back one by one to see if the symptoms worsen. Also, very important that you take probiotics daily. My favorite is Country Life’s Power-dophilus (it’s a vegan formula)

If you drink your coffee or tea with milk, consider switching to a nut milk. I really enjoy the coconut or almond-coconut blends you can buy in the store or make my own Brazil nut blend. It’s creamy and loaded with nutrients. Coffee creamers are notorious for being loaded with chemicals.

If you use kale in your green smoothie or even in making kale chips, remove the rib for a much better taste and texture. You can compost the rib (it makes the smoothies unpleasantly foamy) or your furry friend might enjoy it as a treat.

Simple snack: Slice a date carefully 3/4 of the way through and remove the pit. Fill with almond butter. This combination is sweet, satisfying, alkalizing and great source of potassium and magnesium. Drink with tea or coffee for a relaxing break.

Simple Raw Fusion Dinner – spiralized zucchini pasta (you can make this with a mandolin or even a peeler, into "noodles" if you don’t have a spiralizer) with olive oil, roasted garlic nuggets and kalamata olives topped with plenty of nutritional yeast (instead of acidic parmesan cheese!)

CAULIFLOWER 295 on the Andi scale. Part of the Brassica family — all of this genus are cancer-fighters. You can roast, bake, dehydrate, broil, boil o r eat raw. My goddaughters love it breaded and lightly fried (a treat I make for them when they visit) but I love it carmelized with tahini sauce (see recipe on this site) or steamed with coconut oil and garlice and topped wtih nutritional yeast.

Sweet Dreams Scones! Imagine eating something delicious and good for you as a nosh at night that helps you sleep better! Created by moi for Raw Fusion Living ˆž <a href="http://www.rawfusionliving.com/2012/03/18/sweet-dreams-scones-food-to-promote-restful-sleep/>text</a>

Raw fusion dinner – Lettuce wraps – darn near perfect food! (Mushrooms, water chestnuts, green onion, garlic, ginger, snow peas, tomato, coconut oil, rice vermicelli and candied ginger on hydroponic butter lettuce – soy sesame honey dip) Or replace the rice noodles with shrimp or chicken.

Why not make this for lunch today? Curried apple-cranberry-kale salad: Chop kale, apples, scallions, cucumbers and add raisins or cranberries. Dressing: 4 dates, 3 TB. sesame seeds, 1 TB. red miso (you can use tamari) 1-2 garlic cloves, juice 1 lemon, 1/4 cup olive oil, 1/2 cup water.

Store cilantro and other fresh herbs indefinitely in the fridge by placing them in a glass jar filled with water. Replace with fresh water every 3-4 days.

Beware of Genetically Modified produce! When you buy fruit, check for the little label – if it is 5 digits beginning with an "8" it’s GMO. The information on GMO’s by the nation’s foremost expert, Jeffrey Smith is mind-boggling. BT spliced grains may actually cause the same life-threatening effects on human digestive systems that they do on the insects they are designed to kill.

SIMPLE NO BEAN HUMMUS! Made with raw cashews and couldn’t have been easier (or more delicious!) Soak 2 cups raw cashews for 2 hours, rinse and process with: juice from 1 1/2 lemons, 4 TB. tahini, garlic clove, 1 TB. olive oil, 1/4 cup water and salt to taste.

CREATIVE GREEN-ING! 4 stalks of kale minus the ribs, pulsed for 5 seconds in food processor – add to sauces, salads, batters, eggs, stews, stuffings for virtually INVISIBLE nutrition. Kale detoxifies your cells faster than any other food!

Roasted veggies are great raw fusion items to make your salads more interesting in taste, temperature and texture. Yesterday I roasted cauliflower and brussel sprouts with grapeseed oil (safer than olive as it doesn’t oxidize at high heat) onion powder, garlic and lemon. Even the doggies appreciated a few of them in their dinner! What are your favorite roasted veggies?

A new report from the Environmental Working Group (EWG) revealed that many popular children’s cereal brands contain more sugar than snack cakes and cookies. For instance, one cup of Kellogg’s Honey Smacks, which is nearly 56 percent sugar by weight, has more sugar than a Twinkie, while a one-cup serving of 44 other children’s cereals analyzed contain more sugar than three Chips Ahoy! cookies.

You can “cook” your mushrooms without any heat by marinating them. I am using a blend of gluten-free tamari (soy) sauce

RECIPE FOR SPIRIT: Each night before you go to sleep, do a review of your day. Consider all of the positive things that you accomplished, or that had occurred. Consider how you could have improved in other areas but be GENTLE with yourself. The idea of the review is to open yourself to growth, not judgment.

Simple Breakfast: Mango a la Mexicana – chunks of fresh mango and sliced celery with a squirt of lime juice and a sprinkle of chili powder. The celery is a nice touch as it delays the sugar absorption.

Do you like garlic? (as a matter of fact, is there anyone who doesn’t, LOL!) The best way to use it in your recipes is to chop or crush it and let it stand for about 10 minutes. This allows for the conversion of the conversion from allinase to allicin, which is a heart-strengthening compound. Then add it to your recipes and bliss out!

Scallions (green onions) are a much better choice than starchier onions – all that GREEN is life-giving chlorophyll – one scallion has 100% of your Vitamin K daily requirement, 8% of A and 4% of C. They are also better for blood sugar and yeast issues. I cut one into just about everything that I eat, using a kitchen shears.

Never really enjoy refrigerator-cleaning days, but it’s so much easier when you soak the bins and shelves in some hot water and hydrogen peroxide. Line the bins with white paper towels and makes clean up much easier the next time! I do enjoy the feeling of accompishment, though…

Just got this feedback from one of my Raw Fusion Living students: After having green smoothies for only 2 weeks

7/6/2012

Mood Food: Part of the epidemic of depression in the US is due to the lack of nutrients in our soil and food. Magnesium is a major mood booster – great sources are leafy greens, like kale, spinach and broccoli. You can also get good doses of this micronutrient from quinoa, black beans, and pumpkin seeds. Check out my Black Bean Burgers recipe!

Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

An antidote for the occasional over-indulgence –, just a few tablets of organic spirulina, derived from algae, can balance blood sugar after a high-carb meal.

This is simple and sensational Raw Fusion meatless meal – marinate a portobello cap in tamari (gluten-free soy sauce). Process walnuts and pecans with fresh herbs, garlic and scallions and fill mushroom (you can remove gills) Bake at very low temp – top with chopped tomatoes, pesto sauce or light marinara.

According to a study this week in USA today, sitting less could extend your life! Getting into the habit of doing intervals of activity every hour or so is a great way to combat the dangers of sitting for long hours. One of the modules in our Natural Weight Loss System primes the subconscious for this very thing!

Here’s one of the reasons it’s good to have a dehydrator, like the Excalibur 5 or 9 tray – you can use it to meld flavors but still keep the food essentially raw with nutrients and enzymes intact. I love sauteed mushrooms, garlic and spinach so I drizzle a little olive oil, set the dehydrator to 115 degrees and leave in there for several hours. Voila!

If there is such a thing as “well-being in a bottle” it would be lavender essential oil and something I urge everyone to have on hand. Lavender soothes aching muscles.

Have you tried Hemp Seeds? They are one of the most nutritionally complete foods containing all nine essential amino acids, exceptionally high in protein whilst also high in omega 3 and 6 fatty acids and minerals. They are delicious sprinkled on a salad, eatenas a snack or added to a smoothie. You can also buy hemp milk (my fave is the Vanilla unsweetened) and hemp oil for dressings.

Fresh figs are coming into season! Super high in calcium and other minerals. They are also contain large amounts of fiber and therefore beneficial for our digestive system. They have been described as being the most alkalizing if all dried fruits. Chop into your cereal, use in a smoothie or make a paste with honey to put on top of toast.

Occasionally try adding some bee pollen to your green smoothies to pump up the nutrition and slow down oxidation; Renowned for its healing properties by Hippocrates, bee pollen has been a medicinal staple in many cultures and civilizations and are replete with an impressive nutritional profile that includes twenty-two amino acids, vitamins A through K, essential trace minerals and anti-oxidants,

MAKE YOUR OWN GREEN POWDER: These are expensive to buy at the health food store. My neighbor had a lot of extra collard leaves – dehydrating them at 105 degrees and when fully dry will run them through a food processor or vitamix. Store the powder in a mason jar in the fridge or freezer and add shakes, smoothies or even desserts. Now you know what to do with all that excess produce!

COOKED FOOD COMPROMISES: While fresh “slow food” and as much raw as possible is always best. If you have leftover Chinese or Thai food, instead of serving over rice, put it in a lettuce leaf and sprinkle with soy or tamari sauce mixed with a drop of sesame oil and a bit of honey or agave. Gives you an extra dose of greens and better digestibility. Luscious!

GET MOVING! A recent study found that 1 in 10 deaths worldwide is due to inactivity. Was very surprised to learn that in many countries like Brazil and Saudi Arabia, well over 50% of the population admit to being physically inactive. Even short intervals count – get up and dance with your dogs, play with the kids, twirl around or jump on a trampoline.

Food allergies are becoming a common occurrence in the US due to the sad state of our food supply. The most common allergens: Wheat, Soy, Corn, Dairy, Peanuts, Shellfish – those all happen to be very acidic foods, too. Join our Alkalinity 2 week Challenge for a gentle approach to balancing your pH. (see Alkalinity Challenge under Programs)

If you drink your coffee or tea with milk, consider switching to a nut milk. I really enjoy the hemp, coconut or almond-coconut blends you can buy in the store or make my own Brazil nut blend. It’s creamy and loaded with nutrients. Coffee creamers are notorious for being loaded with chemicals.

Roast a bunch of broccoli crowns and cauliflower dotted with coconut oil, sea salt and garlic powder. On mine Iike to shake on a little highly alkalizing umeboshi vinegar (sour plum) — but I share these with my 3 furry friends. Roasted vegetables are a key ingredient in Raw Fusion Living as they add tantalizing texture, temperature and taste to otherwise raw dishes.

Green tea contains antioxidants and chlorophyll, but one cup of powdered matcha has ten times the nutritional value of a cup of standard green tea. Matcha is concentrated green tea powder, used in Japanese tea ceremonies. You can buy it at Asian specialty markets, Teavana or online. Matcha is extremely high in catechins, one of the most potent cancer-fighting antioxidants Mixed in with sweetened nut milk, chia or cashew pudding it makes a tasty and lovely dessert like green tea ice cream, but good for you!

Make a Zucchini lasagna for dinner – you can bake this and use ricotta OR if raw, you can make a raw-cotta using soaked macadamia/pine nuts and lemon with a sundried tomato based sauce and heat gently in dehydrator. Or – maybe a combination of the two…But using zucchini strips instead of pasta is such a great improvement for digestion and absorption of nutrients.

Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

Start your day with a Green Smoothie (40% leafy greens, 60% fruits and vegetables, ice and water) and you will have radiant skin, boundless energy and extraordinary health.

Have you ever tried sunflower sprouts? They are my absolute favorite – can eat them by the handfuls. Consider that sprouts are the ultimate living food – brimming with energy, enzymes and essentials. Add them to wraps, salads and sandwiches or sprinkle over pates and casseroles. Most health food stores carry them.

Cut up an apple and serve with a tablespoon of your favorite nut butter and you have a perfect snack or mini-meal.

Avocados can become an instant smooth and creamy dessert icing or pudding by adding some sweetener and flavoring and whipping up the mixture with a wire whisk

Bananas should ripen until brown spots appear on the skin, as that indicates that the starch has converted to a highly digestible sugar.

For a simple raw dessert, simply cut a date in half, remove the pit and stuff with almond butter.

Another way of heat-treating herbs and leafy greens to change their taste and texture is to sprinkle them with a little water and wilt them under glass bowls in the sun.

Frozen sweet potato fries that are not pre-fried heat up beautifully in your dehydrator. Leave them in there for several hours at 115° and you will have a much healthier, living fry.

Powdered dulse makes a nice substitute for salt.

For a meal containing chicken, fish or meat, cut up a fresh apple. The phytonutrients and antioxidants in apples can help protect the body from the negative effects of fatty foods.

Try using a vanilla bean instead of vanilla extract.

Bok Choy is a low-calorie, low carb,leafy green that is loaded anti-oxidants, folic acid, Vitamin C and potassium. Use in your Green Smoothies, Asian stir-fries and shredded in a salad.

Trying to cut back on animal products? Make a flax or chia egg by grinding the seed into a meal. Mix 1 TB. of either ground flax or chia seeds in 3 TB. of water and let it get sticky over 20 minutes. Replace 1 flax/chia egg for every hen’s egg.

As we start a new week today, make a commitment to do at least one thing consistently to cherish and honor your body. If you don’t take care of your body, where will you live…..?

Coconut water has the five electrolytes that are already in our bodies. This includes potassium, magnesium, phosphorous, sodium and calcium. All of these electrolytes help in certain functions of our body. This makes it a good drink for everybody, especially after a workout!

RECIPE FOR MIND AND SPIRIT: What can you do today to shift your energy? Release the past, embrace the present and acknowledge all the blessings that surround you here and now!

RECIPE FOR MIND: When’s the last time you enjoyed a good read? Don’t forget to feed your mind! The love of learning

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Need a quick fill-‘er-up to hold you over before lunch? Apples are versatile, delicious and full of vitamins, and with just a little help, they can become the perfect mini-meal. My go-to snack is a tablespoon of almond or cashew butter with an apple – very satisfying!

Start your morning with a cereal made with nut milk and chia seeds – this will turn the milk into something like a tapioca pudding. Add vanilla

As we start a new week today, make a commitment to do at least one thing consistently to cherish and honor your body. If you don’t take care of your body, where will you live…..?

TUESDAY THOUGHT: What can you do today (or this week) to move a step further towards realizing a long-held dream or goal. Everything starts as a thought, however taking some proactive movement this week brings you that much closer.

HAPPY LABOR DAY HOLIDAY! If you are grilling today, make sure to marinate some veggies and put them on the grill. You will enjoy having them in salads throughout the week, to add an interesting flavor and texture.

Consider buying a bottle of liquid chlorophyll and put a few drops in your water to get even more green into your diet. I use a mint-flavored one that I love and it also helps me drink more water. Adds oxygen-rich nutrients to your blood! You can find online or in health food stores.

Tomatoes actually lose flavor when refrigerated. Store in a bowl or other baskets with other fruits. If you need to ripen, place in a paper bag and close by folding over.

RAW FUSION AFTERNOON SNACK: Olive Tapenade (Kalamata pitted olives blended with grape tomatoes, garlic, thyme, rosemary, touch of olive oil and plum vinegar) on Rice Crackers (purple rice/sesame) with slices of radish on top. TIP: When snacking on spread and crackers always add a veggie or green to maximize nosh nutrition.

NEED TO REPLACE AN EGG IN BAKING? 1 tablespoon ground flaxseed well-blended with 3 tablespoons of water. OR – 1/4 cup of banana OR 1/4 cup of applesauce OR 2 tablespoons arrowroot.

TUESDAY THOUGHT: It takes practice but when you learn to tune into your thoughts, you become aware of how many are fear-based and counterproductive. Happy Tuesday.

SPINACH SATURDAY! This highly nutritious and alkalizing green add a power punch to many dishes. Virtually undetectable (other than color) in smoothies. But make sure to vary your greens so that you get a diversity of nutrients as well as avoiding oxalic acid build-up.

Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

Garlic Grilled Tomatoes — Another great item to add to a Raw Fusion Salad to make it more interesting. How I would prepare these: Make a little paste with crushed garlic, olive or grapeseed oil, salt and gluten-free flour (maybe some chives) spread on and broil until bubbly. Yum!

HEALTHY FATS: Have you ever used ghee? It is a form of (clarified) butter that has the milk solids and whey removed through a slow cooking process. In Ayurveda medicine it is very soothing and rejuvenating and sometimes wo

rks better than coconut oil for people with certain sensitivities and yeast issues. Not vegan, but it’s a much more desirable form of butter.

You don’t have to starve yourself in order to maintain a healthy weight. One of our Natural Wellness weight loss clients likes to tell people that she eats all day long and never deprives herself (and she lost over 40 lbs).

WEDNESDAY WISDOM: Do you believe happiness is a choice? Yesterday I had a very heavy feeling and then realized that it was really an illusion as there was nothing really wrong. What i think is that we definitely have warring factions in our psyches – being aware of this is a major step in reclaiming the space in your own head and heart.

TUESDAY THOUGHT: It takes practice but when you learn to tune into your thoughts, you become aware of how many are fear-based and counterproductive. “All that we are is a result of what we have thought” – Buddha Happy Tuesday.

WEDNESDAY WELL-BEING: Anxiety is a natural occurrence in this fast-pasted life we live but something you can do to counteract it is to periodically stop what you are doing, take several deep cleansing breath and bring yourself fully into the present moment.

RECIPE FOR MIND AND SPIRIT: A surefire way to shift your mood is to count your blessings — literally! When you are feeling bad, tell yourself that you are blessed and list at least 5 things out loud that you can be very grateful for.

Tomatoes actually lose flavor when refrigerated. Store in a bowl or other baskets with other fruits. If you need to ripen, place in a paper bag and close by folding over.

A recent Italian study found that the flavanols (antioxidants) in cocoa can help boost the brain and deflect cognitive deterioration. Subjects also experienced better blood pressure and insulin receptivity. Good to know that you can enjoy that cup of hot cocoa. Raw cacao is best, or the very dark chocolate brands.

Looking for a fall clearing to re-set and get your energy back? We are sponsoring a free “GREEN-IN” for 3 days from October 3-5 – with 3 easy breezy days of green smoothies and or green juice. Visit our facebook page to sign up and more info. http://www.facebook.com/naturalwellnessacademy

Magnesium is a true mood booster – Our soil has lost so much of its natural minerals, including magnesium, that our nation is depressed most of the time. Great sources of this vital mineral include: Sesame seeds, almonds, sunflower seeds, broccoli spinach and chives.

The health of the ecosystem as a whole is dependent on what each of us do as individuals to sustain and protect it. What change can you make to make the world a better place this week?

3 DAY GREEN-IN – ARE YOU IN? Hey folks, I am thinking of sponsoring a 3 day green smoothie or green juice mini-fast next week – October 3-5. You can choose to do all liquid, part of the day or one-a-day but the idea is to do a nice little reset and fall clearing” Check our Facebook page for updates

Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

Bananas should ripen until brown spots appear on the skin, as that indicates that the starch has converted to a highly digestible sugar that has also been proven to combat tumor formation.

Bok Choy is a low-calorie, low carb,leafy green that is loaded anti-oxidants, folic acid, Vitamin C and potassium. Use in your Green Smoothies, Asian stir-fries and shredded in a salad.

Do you like beets? I love them shredded in salads and wraps and about to put some in my afternoon smoothie. Great to know all the excellent benefits — such as how they have been proven to help reduce tumors. Just seeing the bright color lets you know how full of phytochemicals they are! But make sure to buy organic as sugar beets are now genetically modified in the US.

Get your kids excited about healthy eating by having them help you shop – give them the challenge to find fruits and veggies that seem appealing to them, and have the choose one that represents each of the colors of the rainbow. Then have them make fruit kebabs for a family dessert!

I adore artichokes and they are in peak season now but only just learned that a 2006 study ranked them number one in terms of antioxidant density, higher than well-known picks like dark chocolate and blueberries. Impressive

Powdered dulse or kelp makes a nice substitute for salt. It also gives a tuna or salmon flavor to a nut pate.

An article from the LA Times reports new research on how fast food giants use their corporate logos to entice young consumers and how this new study of kids’ brains shows that it’s working.Research has shown children are more likely to choose those foods with familiar logos

FRIENDSHIP FRIDAY: Wouldn’t life be hard without the unconditional love of our friends? Call a friend today to tell them how much they mean to you. It will make both of you feel good.

RECIPE FOR MIND: Your subconscious mind is always eavesdropping on your thoughts. If you tell yourself things like I’m getting old” or “that’s killing me” or even “I can’t stomach that” – you are essentially sending commands to your body via your neural network. When you catch yourself having those thoughts or self-talk

Occasionally instead of lunch, why not try a salad smoothie? Blend celery, tomatoes, carrots red pepper, cucumber, lemon or lime juice, dill and either garlic or onion. Add either a half avocado or some nutritional yeast to make it creamier and more filling.

HEAD’S UP: Really watch for label traps. What they call all natural” or “simply” can have a lot of hidden problems. Heinz ketchup swapped HFCS for GMO sugar beets (pretty much anything labeled “sugar” in US is derived from them) This might be a product to consider buying organic

Lychee nuts are actually more of a fruit. Their exotic flavor adds a special something to smoothies, slushies and desserts. You can probably find them at a local Asian market but avoid canned as they are loaded with sugar.

RAW FUSION AFTERNOON SNACK: Olive Tapenade (Kalamata pitted olives blended with grape tomatoes,garlic, thyme, rosemary, touch of olive oil and plum vinegar) on Rice Crackers (purple rice/sesame) with slices of radish on top. TIP: When snacking on spread and crackers always add a veggie or green to maximize nosh nutrition”

Stir a little pumpkin in your oatmeal for extra fiber, fab flavor and immune-boosting beta carotene! It’s very easy to make raw oatmeal. Buy steel cut groats, soak them overnight – then blend with fresh water (you can also add nut milk) and your favorite spices. Great with some maple syrup on top!

Have you ever tried Ume Plum Vinegar? You can find the Eden brand at most health food stores. Try it as a substitute for other vinegars or even lemon. It has a punchy sour kick to it and really brightens up most dishes along with being super alkaline for your bloodstream. I put several sprinkles in a dip cup with a drop or two of toasted sesame oil and use that as a dipping sauce for raw fresh cucumbers, red peppers and radishes throughout the day.

Pair iron rich foods like leafy greens, beans, artichokes or dried fruit with foods high in Vitamin C like red peppers, citrus fruit to help your body absorb the nutrients more efficiently.

Pairing green tea with lemon increases the potency of the cancer-fighting catechins 5 times! Daily drinkers of green tea are said to lose weight more readily than those who don’t.

Cancer-fighting lycopene, a super nutrient found in tomatoes becomes 4 times more powerful when combined with a monosaturated fat, like those found in avocados. Make a guacamole dip for an afternoon snack with fresh avocado, lemon juice, diced tomatoes, lime juice alone with some heat, like fresh jalapeno peppers.

APPLES AND CHOCOLATE: Make a simple chocolate sauce blending virgin coconut oil, dark cocoa powder and a viscous sweetener like maple syrup, honey or agave and dip sliced apples in for a snack. The anti-oxidant quercitin in the apple combines with the flavanoids in the chocolate to support heart health, prevent blood clots and improve circulations.

RECIPE FOR SPIRIT: Most people will go through at least one major tragedy or loss in their lifetime. How you handle this catastrophe can open the door to enlightenment. If you have been feeling victimized, let go of the pain and open to the gift of grace.

Buy a bunch of dandelion leaves with your weekly greens shopping. They are bitter so add only 2-3 to your morning green smoothie to help detox your liver. Other liver detoxifiers are fresh lemon juice and the herb milk thistle.

Oatmeal has been shown in many studies to be good for cholesterol levels, and research has also shown that it could help improve children’s memory and attention skills when eaten for breakfast, compared with ready-to-eat cereals. Pair with spices, dried fruit and or nuts and some nut milk for a hearty breakfast.

Pears make a great addition to a green smoothie; they have a lot of fiber with a lower glycemic impact than most fruit., ideal for balancing blood sugar. They fight free radicals and bind to cholesterol. And their taste blends beautifully with leafy greens!

THURSDAY THOUGHT: Whatever is happening right now in your life doesn’t mean you are on the wrong path – things could be on their way to changing momentarily. Stay focused on your goal and BREATHE!

Do you feel inspired to help others improve their health, achieve their greatest potential and to master their mind? If so, our Natural Wellness Coaching Certification is getting ready to launch next month. Message Dr. LJ for more details but you can see the curriculum under the programs tabs on the upper left of this page.

TUESDAY TEATIME: Did you know that in addition to protecting against cancer and cardiovascular issues, green tea and greet tea extracts demonstrate anti-aging and promote longevity?

RECIPE FOR MIND: According to C.G. Jung, Everything that irritates us about others can lead us to an understanding of ourselves.” This profound statement can lead us to consider that everything “outside” is a reflection of parts of ourselves that we suppress.

Colorful fruits and vegetables are brimming with antioxidants, compounds that fight oxidative stress and free radicals. Go shopping with your kids and have them choose a fruit or veggie to try in every color of the rainbow. You can even make kabobs of them as a treat drizzled with honey or a chocolate sauce made with coconut oil, maple syrup and unsweetened chocolate.

SUNDAY SPIRIT: When you have a longing to accomplish something uniquely yours in the world, you will be challenged. That will help you appreciate it more when you get there” – just keep picking yourself up and BELIEVE!

Ginger is especially important at this time of year as it helps you resist infection. It is great for cold and flu prevention and also as an anti-inflammatory. TIPS: Add to smoothies. Make a tea with lemon, honey and ginger and you can even add a drop of eucalyptus radiata (edible version of essential oil). Also for an excellent dip for wraps: Tamari (gluten-free soy sauce), honey or agave, drop of toasted sesame oil, grated ginger and garlic and a squeeze of lime.

GARLIC GOODNESS: Lots of great uses for this succulent bulb. Plan ahead with your garlic – if you crush it and leave it for 10 minutes before adding to recipes it helps the formation of allicin from allinase, a heart-healthy compound.

RECIPE FOR MIND AND SPIRIT: Pay attention to your Self-Talk. This week make it a point to eavesdrop on the little voice inside your head.” What you say to yourself ultimately forms your reality. Most of your self-talk originates from childhood experience and truly has no reflection on who you are today

SUNDAY SPIRIT: SUNDAY SPIRIT: Humans come in many different colors and shades but doesn’t that make it more interesting? Acceptance of others is a blessing that reverberates throughout your life, bringing many more blessings.

SENSIBLE SWEETENER SATURDAY: The obesity epidemic in the US started coincidentally” in the 1970’s when they started to introduce High Fructose Corn Syrup (HFCS) into a massive variety of foodstuffs in the mainstream markets. Pay attention to labels – and if it says SUGAR

If you smile — even if you’re in a bad mood — it will immediately improve your mood because the simple action about thinking about smiling and using muscles is enough to trigger the happy chemicals in the brain. Try this – it works!

According to Victoria Boutenko we should have 2 large servings of greens per day to make sure that you get all of the micronutrients that these gifts of nature provide. Getting one serving in a green smoothie is a painless brainless” solution! Do a search on GREEN SMOOTHIES on this site and you will find loads of info and delicious recipes.

RECIPE FOR SPIRIT: Forgiveness Friday! – As a therapist I learned that the hardest person to forgive is always ourself. Starting today, relinquish those wounds and start the healing process.

SNACK ATTACK: Do you buy those 100 calorie snack packs? They may be calorie-controlled but they are pretty much void of any nutrients.Fruits are low in calories and high in nutrient density. Always a better choice My go-to snack is a sliced apple spread with raw almond butter or a pack of the toasted nori strips.

TUESDAY THOUGHT: It is so easy to get caught up in the petty dramas and inconveniences of our busy daily life that we forget how truly magnificent live really is. If you love life, it will love you back!

Consider buying a bottle of liquid chlorophyll and put a few drops in your water to get even more green” into your diet. I use a mint-flavored one that I love and it also helps me drink more water. Adds oxygen-rich nutrients to your blood! You can find online or in health food stores.

RECIPE FOR SPIRIT: Forgiveness Friday! – As a therapist I learned that the hardest person to forgive is always ourself. Starting today, relinquish those wounds and start the healing process.

HAPPY THANKSGIVING! You can survive the holidays by pacing yourself — have some herbal tea between courses (mint or chamomile are great choices) and taking a walk to help get your metabolism moving either before or after your main meal. Enjoy but use common sense!

PLAN AHEAD! This is the shopping season and you may be planning a full day of searching out the best deals. But make sure to have a plan of action regarding your meals so that you don’t have to resort to fast food or highly processed mall food”.

Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

Bok Choy is a low-calorie, low carb,leafy green that is loaded anti-oxidants, folic acid, Vitamin C and potassium. Use in your Green Smoothies, Asian stir-fries and shredded in a salad.

Check to see if your community has an organic cooperative buying club (called CSA, usually) which gives you buying power and savings. They also usually sell their surplus at a good price and you are supporting your local economy.

Pay a visit to your local ethnic supermarkets where you can find many exotic and wonderful foodstuffs and spices to heighten your Raw Fusion Food experience. Middle Eastern stores have a fabulous spice called

Sustainable agriculture builds on the principle that we must meet the needs of the present without compromising the ability of future generations to meet their own needs. Support your local economy by finding farms that are committed to environmental and consumer help and the stewardship of natural resources.

For cooking at high temperatures, switch from olive oil to coconut or grapeseed oil as they withstand the heat without degrading. Olive oil — when it reaches its smoke point — releases free radicals in your blood stream. On the other hand, for salad dressing or to sprinkle over steamed veggies or grains is just fine.

Keep a variety of nuts and seeds on hand for snacking, making healthy trail mixes or for quick crusts for a variety of raw fusion desserts but keep them in well-sealed mason jars or in the freezer to keep them fresher longer. The oils in nuts tend to go rancid quickly.

Cultured and fermented foods help maintain proper digestion and elimination by implanting good flora (bacteria) in your digestive tract and intestines. Buy Greek yogurt that hasn’t been flavored (so easy to add fruits, honey, natural flavorings) Raw sauerkraut and kim-chee will also help balance your colon.

A is for Apple. Apples are composed of 25% air and 25% water — they contain malic and tartaric acid, which inhibit unfriendly bacterial growth. They also have pectin — a beneficial fiber that helps lower cholesterol. Apples are best when organic!

Avocados are rich in essential fatty acids and omega 3 and 6. They have a pleasant, buttery taste, easy to use and simple to digest. Try mashing some with spices and lemon for an instant salad dressing. OR – mash with cocoa powder and maple syrup for an unbelievable chocolate pudding that no one will believe its source!.

Plantains — the larger, greener kind of bananas you find in specialty sections of the supermarket or ethnic markets are the same genus but have more dietary fiber. You can slice the green ones very thin and marinate in oil and garlic and fry or dehydrate into chips. Ripen by placing in paper bag for a low glycemic sweet snack.

Naturally sweet and requiring so little preparation, BERRIES in your raw fusion fridge always come in handy for smoothies, sprinkling on raw granola grain porridges, mixing with yogurt, making raw desserts or adding more pizzazz to your salads. Their permeable skins absorb a lot of pesticides so you may want to source out organic.

Make Your Own Trail Mix: Convenient to have on hand and on a busy day when you can’t break for food or don’t have healthy choices. Mix your favorite dried fruits with some nuts and seeds, flaked coconut, even pieces of dehydrated crackers or cookies. Sprouted, dried buckwheat adds a savory crunch or enjoy the sweetness of bee pollen added in.

If you eat a lot of dried fruit, best that you get in the habit of brushing your teeth directly after consuming. Especially kids are prone to cavities because bacteria feed on sugar and dried fruits are very concentrated in sugar.

Onion & Garlic Relish: If you love these fragrant foods, chop up a cup or two worth of them and add sea salt or sundried olives, an cover with olive oil. Store in a covered jar in the fridge and use this as a base for homemade salad dressings or as a relish over cooked foods. This should last at least 2 months in the fridge.

Dried mushrooms are easily reconstituted in warm water. Make sure to retain the soaking water to flavor your nut pates and burgers

Sea vegetables are classified as algae, rather than regular” vegetables. These marine plants are an extraordinary source of iron

Keep a jar of (preferably raw) almond butter or sunflower seed butter in your pantry for healthy snacking options. You can always grab a spoonful when you need a quick fix, spread on fruit, celery or gluten-free crackers. These butters are much easier on your system than peanut butter, which is prone to a dangerous mold called aflatoxin”.

Tahini, a creamy sesame paste (used in making hummus) is prized in ayurvedic medicine for being a soothing food. With its high calcium content, it’s ideal for vegans or those wishing to cut back on dairy. The taste is extraordinary and you can mix it with honey and refrigerate for decadent snacks or with lemon, garlic, spices and water for an instant healthy salad dressing.

A sensible and low-glycemic sweetener is Coconut Sugar (also called palm sugar) that is derived from the blossoms on palm trees. It comes in mid-range (35) on the glycemic index and it’s taste is very pleasant. I love to use it in raw desserts to brighten the flavor. Also try coconut nectar in place of agave or when you need a sticker” consistency..

You can make a quick and simple nut milk by blending 1-2 tablespoons with a cup of filtered water and blending well. Great in a pinch!

ROASTED PEPPERS have sweet and nutty flavor and add a lot to a raw fusion salad. Place whole red, orange or yellow peppers on a cookie sheet in a regular or toaster oven and rotate them as they brown on all sides. Then put in a paper bag folding over the top and let the skins steam for 1 hour so they can be peeled very easily. Slice and serve or store in flavored olive oil.

Freeze your favorite berries on skewers and place in sparkling cider, champagne, kombucha or perrier-style water glasses. Makes a beautiful touch and added flavor for serving over the holidays.

MERRY CHRISTMAS! Make sure to pace yourself between meals – perhaps drink some mint or chamomile tea before dessert. Try putting on some music to dance or go for a long walk so that you keep your metabolism going.

Tempering vegetables (flash-wilting, blanching or grilling, is a method we introduce in Raw Fusion to make some of them easier to digest, add variety to your menu and sometimes to improve the texture. Some vegetables that perform well with tempering are green beans, tomatoes, broccoli and turnips. I pour boiling water over peeled broccoli (peel off the fibrous layer for superior taste) for 1 minute to improve taste and texture.

Craving mashed or baked potatoes? Steam some fingerings, small red or other artisanal potatoes until you can mash with a fork. Add a tablespoon of your favorite oil (I especially like coconut, flaxseed or macadamia), some sea salt, garlic and nutritional yeast. Also add some chopped parsley or scallion to add some extra chlorophyll.

Lettuce makes a great alternative to buns, bread and wraps. Why not keep a bag of hearts of romaine in your office fridge so you can turn sandwiches into a lighter and better food-combined meal? Save the bread for a late afternoon snack.

Spaghetti and greens! If you are serving any kind of pasta dish either serve over a bed of your favorite greens or shred a bunch of fresh leaves into pasta. I serve this to my teenage niece and she loves it!

TO VEG OR NOT TO VEG: Being a vegan or vegetarian is defined more by an absence of certain foods than an actual diet. There are vast differences between the food choices and no two diets are the same, nor is this necessarily the healthiest lifestyle unless you include a wide variety of fresh fruits and vegetables, leafy greens, nuts, whole grains and legumes.

Protein is essential to life; it builds and maintains muscles, bones and skin and regulates metabolism and digestion. Contrary to popular belief, meat is not the only way you can fulfill your protein requirement. Leafy greens are a great source of digestible and easily absorbable protein!

Too much New Year partying? Asparagus actually helps overcome the effects of over drinking – it is also a fantastic source of Vitamin C and Potassium and actually clears toxins from your liver, according to an article by MSNBC. Try brushing with a little grapeseed or coconut oil, a dash of sea salt, pepper and garlic powder and roast for a few minutes and add to salads.

NEW YEAR JAR – Designate a mason jar for this exercise: On small multi-colored notes, write down all of the great things that happen on a daily or weekly basis, fold over and store in jar. Next New Year’s Eve pour them out and read about the wonderful year you just had!

RECIPE FOR SPIRIT: Did you know that the word intuition” literally means to be tutored from within? If you have a dilemma that your mind is having difficulty solving

Acrylamides are highly carcinogenic chemicals formed by baking and frying — so favorite foods like muffins and french fries can actually be dangerous for you. Raw Fusion Living teaches you how to make delicious dehydrated snacks, cookies, cakes etc. If you are not ready to buy a dehydrator you can still try out some of our amazing recipes with just a roll of parchment paper. Line your cookie sheet and place the oven on very low temperatures.

A compound called falcarinol, found in raw carrots has been proven to reduce the tumors and cancerous growths. They are also less starchy when raw. Try grating into salads, sandwiches, soups and wraps or snacking on the peeled organic bagged baby carrots. Filling, delicious and super good for you!

Resveratrol is an ant-aging compound found in deep red fruits, grapes, cherries and berries. White mulberries also contain these life-enhancing enzymes and taste like little caramels. Red wine is also a source resveratrol — why not search out organic brands and enjoy a glass at dinner?

Herbal teas — also called tisanes” are caffeine-free elixirs made from infusing flower petals

TRY-SOMETHING-NEW-TUESDAY: Have you ever tasted jicama? It’s a root vegetable grown in Mexico. It has a fibrous skin and is shaped somewhat like a turnip or celery root. The inner flesh is white and starchy like a potato, yet tastes sweet and juicy, slightly like an Asian pear. Try shredding or dicing into salads or use it as a replacement in potato salad. I love it shredded or in matchstick slices in my wraps and sushi rolls.

Why eat more raw foods? Vitamins lose their potency at temperatures over 130 degrees. When you steam veggies the average temperature is 212 degrees, which destroys most of the nutrients, all of the enzymes and the entire chemistry and DNA structure of the food is altered by the high heat. You need less raw food to fulfill your daily nutritional needs!

Why Meatless Monday? This is a global initiative designed to encourage less meat consumption. Here’s an example of why – in 1999 a National Cancer Institute study found that eating a daily average of meats, cooked at high temperatures increase the risk of colorectal cancer by 85%!

Olive oil can have some great healthy advantages but should NOT be used for cooking food at high temperatures as the oil oxidizes and generates free radicals that can damage your cells and cause premature aging. Substitute with grapeseed oil for Mediterranean style dishes or coconut oil for sublime taste and texture.

AGE’s – Advanced Glycooxigenated End Products are dangerous compounds found in foods like peanut butter, cream cheese, hot dogs, pizza, grilled cheese sandwiches and mac ‘n cheese. Formed by the heat process of cooking, AGE’s are hazardous to your health by releasing toxins and damaging cells. Discover some Raw Fusion Solutions on this site for your favorite comfort foods!

Who doesn’t love a good bar-b-que? But consider this — laboratory animals fed chemicals that form in the process of grilling and barbecuing form tumors. Benzopyrene is formed by the high heat and smoke and is highly carcinogenic. Limit your barbequed foods to once-in-awhile indulgences.

Isometics — the deliberate clenching, contracting and releasing of muscles is a great form of resistance exercise that can be practiced sitting in your chair at work, in the driver’s or passenger seat in car or plane, standing in line at the check out counter or at the movies. It is a safe and efficient form of exercise that can enhance muscle development with very little danger of injury. Squeeze, hold and release!

Check out our ALKALINITY CHALLENGE 2013, a two week guided group experience for getting on track in 2012 with your health and fitness goals! Starting Monday, January 14th.

Includes RECIPES, MENU PLANNERS, DAILY MOTIVATION MESSAGES, GROUP SUPPORT, A BOOK WITH 150 RECIPES AND A HYPNOTHERAPEUTIC MODULE TO HELP YOU STAY ON TRACK!

Go to the tab that says Programs and you will find more info when you click on that link.

Feeling like you need a nutritional boost? Find a local health food store or juice bar where you can get a few daily doses of wheatgrass juice for at least 4 days. Here are some of the benefits of wheatgrass: High in enzymes, helps neutralize toxins in cells, helps deactivate most carcinogenic compounds, oxygenates your tissues and cells plus many more.

Pasta lover? Try substituting with soba. These buckwheat-based Japanese noodles have a hearty flavor and blend especially well with Asian-style dishes. They can be found in the ethnic aisles at grocery stores, health food stores and Asian markets. Most are combined with wheat so they are not necessarily gluten-free, though.

Eggs are a high quality protein for non-vegans and they contain choline, an inflammation buster. 2-3 times per week is recommended but source out organic free range” or “free roaming” eggs. Cage-free does not necessarily mean humane or cruelty-free. Check out my “Sunday Brunch Feta Eggs” recipe in the Search box.

Consuming fresh and dried mushrooms regularly stimulates the immune system by increasing production and activity of white blood cells. This helps you fight off infections and inflammation. Lightly cooked or marinated in tamari (gluten-free soy sauce) is idea.

Instant Organic Jam that’s actually good for you: Mash or blend a pint or bag of fresh or frozen berries with a sensible sweetener (honey, maple syrup, coconut nectar or agave) and a few scoops of chia seeds. Let sit for 20 minutes and you have a jam-texture that gives you luscious nutrition for your toast. I like to mix some in Green Yogurt as a dessert.

RECIPE FOR MIND, BODY AND SPIRIT: Schedule at least one hot soaking bath per week with a few scoops of mineral-rich and inexpensive Epsom Salts. The warmth of the water will relax you as the salts draw out impurities and toxins from your skin and cells. Add a couple of drops of lavender for relaxation or rosemary for stimulation.

Succulent Strawberries: One cup gives you more than 100% of your daily Vitamin C requirement for less than 50 calories!. Low in sodium they are heart-healthy by also being high in potassium. The antioxidant lutein in strawberries also helps prevent macular degeneration. And the phytochemicals in these luscious gems make themnanti-inflammatory pain-killers!

Superfoods are foods that give you the most bang for your nutritional buck and are exceptionally high in macro- and micronutrients. Here are 4 energy boosters that help you avoid stimulants like coffee and high-sugar candy bars: Goji berries (make a trail mix with pumpkin seeds and unsweetened coconut); Green tea (great for afternoon break); Chia seeds (sprinkled on salads and cereals or mixed with nut milk for tapioca pudding”) and Quinoa – a “grain-like” seed that has a full range of amino acids and enzymes.

Fresh nuts vs. roasted are always preferable as roasting destroys most of the nutrients while turning the oils rancid. Also they are often roasted in unhealthy oils with added salt (sodium) Store your raw seeds and nuts in a covered container and in the refrigerator or freezer. Soaking nuts and seeds remove the anti-nutrients in the skin (phytic acid) which can cause digestive discomfort.

Oil of Oregano is a natural antibiotic that you can buy in a health food store or online. It kills germs on contact and contains over 50 powerful anti-infection compounds. This fabulous home remedy keeps your family safe from infections, bacteria and viruses. Make sure to seek out wild-grown, organic varieties and follow the directions to use with caution.

When using kale in your smoothies or salads, tear the leaves away from the rib and discard the rib (or use it in composting – pets sometimes like to chew on them). The tough ribs add extra bitterness and frothiness in smoothies and tend to turn people off.

To improve the look and elasticity of your skin, make sure to get plenty of zinc and selenium in your diet. Pumpkin seeds and brazil nuts are both excellent sources of these powerful nutrients. Pumpkin seeds are great in salads and trail mix. Brazil nuts make a creamy, incredibly rich milk when soaked.

FOOD FRAUD: Did you know that according to a recent study, at least 10% of our food supply is mislabeled, fraudulent and falsely represented? For instance, pomegranate juice” is often water

RECIPE FOR MIND AND SPIRIT: According to philosophy Lao Tsu If you are depressed you are living in the past; If you are anxious you are living in the future; If you are at peace you are living in the present.

Did you know that Sunflower Sprouts are a fantastic source of protein and can easily provide your body with all the protein it use? They are a rich source of lecithin that breaks down the fatty acids into an easily digestible water soluble form. They are filled with chlorophyll which builds blood supply, calms inflammation, revitalizes tissues, and deodorizes the body. Ask your health food store to order them or make your own.

SEASONAL FRUIT: Kumquats are in season now. They provide a burst of flavor, nutrients and beneficial essential oils because you do eat the skin on them. I was taught to roll them a bit between fingers to soften the skin and release the oils. Yesterday I sliced them thinly and added to guacamole along with tomatillos, cilantro, jalapeno and the giant green onions we get in FL at this time of the year. Outstanding! loved the sweet/sour addition of the kumquats.

Tomatoes actually lose flavor when refrigerated. Store in a bowl or other baskets with other fruits. If you need to ripen, place in a paper bag and close by folding over.

Saw a Daily Tip you liked? Here is a listing of all of the Daily Tips that have been displayed on our site. Use CTRL+F to search for keywords on this page.

Acrylamides are chemical compounds that form as a result of sugars and amino acids being exposed to high heats (baking, roasting and frying) Potatoes, breads and baked goods all have them and they can be cancer-forming. To bake or roast potatoes and sweet potatoes soak them for about an hour before and it will cut down greatly on the formation of these dangerous compounds.

SNACK ATTACK; Instead of reverting to those chemical-laden, over-processed 100 calorie packs, you get natural sugars and nutrients in whole banana, pear, cup of strawberries, melon or kiwis for the same amount of calories.

MEATLESS MONDAY – Especially if you over-indulged over the weekend have a meatless day. Roasted veggies over greens make a very satisfying substitute. Did you know that giving up only 1 lb. of beef this year would save as much water as not showering for 6 months?

According to Alternative Medicine expert, Dr. Mark Hyman, food is the most important medicine.

GREEN-IN STARTS IN 5 DAYS – From Monday, February 11 to Wednesday February 13 if you are IN you agree to have at least one green smoothie a day. You can also have them through dinner or fast on them. Green juices are also good. Will be posting links to info and recipes later this week. ARE YOU IN?

RECIPE FOR SPIRIT: According to the Tao Te Ching, “Stay at the center of the circle and let all things take their course.” Wise words and the best way to stay in balance. Enjoy your Thursday!

Black cumin is reputed to be so rich in healing compounds that it can help combat bacteria, viruses, ulcers, diabetes, chronic inflammation — even cancer! Also called “nigella” you can find black cumin at Indian markets or check online or with health food stores for a tincture.

Looking for a light, healthy and portable snack? Remove the pit from a date, tear in half lengthwise and put one half along the vein of a romaine leaf or butter lettuce leaf and wrap. Delightful!

Pair iron rich foods like leafy greens, beans, artichokes or dried fruit with foods high in Vitamin C like red peppers, citrus fruit to help your body absorb the nutrients more efficiently.

GREEN SMOOTHIE TIP: If you are brand new to green smoothies, a few of the best greens to start with are: baby spinach, green chard and beet greens — as they don’t taste as “green”. Eventually add in other greens to get the full spectrum of micronutrients.

SWEET SMOOTHIES: Tonight, peel some bananas, break them in half and freeze them. Add 1/2 banana if for only 1 person – 1 full for sharing – these add great texture to your green smoothies in the morning and mask the taste of the greens.

Start your day with a Green Smoothie (40% leafy greens, 60% fruits and vegetables, ice and water) and you will have radiant skin, boundless energy and extraordinary health. Check out this video to see how to make: http://www.ehow.com/video_12217088_hide-veggies-smoothies.html

* Eggplant is very low in calories and fats but rich in soluble fiber content. 100 g provides just 24 calories but contributes about 9% of RDA of fiber.
* Research studies at the Institute of Biology of SÃ£o Paulo State University, Brazil showed that eggplant is effective in the treatment of high blood cholesterol.
* It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.

You can “cook” your mushrooms without any heat by marinating them. I am using a blend of gluten-free tamari (soy) sauce

MEATLESS MONDAY – Studies have found that if all of us took one day off a week from eating animal products, it would be like taking 3 million cars off the road! The carbon footprint of the factory farms in the USA is appalling. You will find many meatless entrees on this blog that will astound you with their taste and versatility. Spread the word!

COLD PREVENTION AND FLU FIGHTER – Take a jar of raw honey and scoop some out. Then mix in with the remaining honey chopped lemons (including the peel) chopped ginger and add some cinnamon. Let this sit in the fridge and gel. Have a spoonful every day or mix with hot water for a soothing and delicious tea.

Getting toxicity out of your diet isn’t enough if you have a lot of chemical-laden cleaning products in your home. All of those canned and plug-in air fresheners blast a huge amount of toxins like phtalates and formaldehyde” in the air that you and your family breathe. There are natural

When snacking on dips and hummus, try using celery and cucumber instead of crackers and chips. They are high water content veggies that help you digest the proteins in the food and slow down the absorption of any sugars. This is a much more alkaline way of eating, which helps you avoid inflammation and blood sugar fluctuations.

Bok Choy is a low-calorie, low carb,leafy green that is loaded anti-oxidants, folic acid, Vitamin C and potassium. Use in your Green Smoothies, Asian stir-fries and shredded in a salad.

Coconut milk makes a great substitute for dairy as a creamer, marinade for tofu, poultry or seafood (mixed with chopped ginger, lime juice, crushed garlic and red pepper flakes) or try freezing as ice cubes for iced chai tea.

Dark Chocolate has anti-oxidants and also considered a great stress reliever but often comes with a side wallop of sugar. Consider buying cacao nibs, which are the crushed pieces of the cocoa bean and adding to shakes, baked goods, ice cream. Navitas Naturals has great raw cacao nibs. This way you get the benefits and can add a more sensible sweetener.

Natural oral care includes adding lots of crunchy raw fruits and veggies to your daily food intake. Chewing them stimulates circulation in your gums and encourages the production of saliva, which flushes out tooth-decaying bacteria. Apples, carrots, cucumbers, red peppers, and celery are excellent choices.

Chia seeds are a fantastic source of Omega 3 and boast a very digestible amino acid profile. Add them to salads for extra crunch, mix in with yogurt, crushed fruit (makes a natural jam) they are also great added to any of your breakfast cereal choices. A recent study shows that adding chia seeds to your regular diet lowers blood pressure, lessens inflammation and helps balance blood glucose levels.

Getting adequate potassium into your diet can help save you from developing heart disease, a major killer across the U.S. Natural sources of this vital nutrient (about 500 grams is the recommended daily intake): Half an avocado, half a cup of dried apricots or raisins, handful of shelled pistachios, Tomato juice and coconut water are also excellent potassium providers.

Natural Kidney Cleansers – all berries, including cranberry, raspberry, strawberry and red peppers, along with dark leafy greens like kale, collards and chard. Why not blend them together in a morning green smoothie along with some coconut water, a natural diuretic?

REFRIGERATOR RATATOUILLE – The result of my cleaning out my veggie bins and my latest resolution to be less wasteful. chopped leftover veggies, including some nice red potatoes and sauteed in grapeseed oil, herbs and spices. Lovely either served over raw baby spinach leaves or as base in lettuce wraps with nutritional yeast sprinkled on top. You can try with Greek yogurt on top for a vegetarian version.

DIRTY DOZEN/CLEAN 15 – each year the Environmental working Group (ewg.org) puts out a list of which 12 fruits/veggies are have the most pesticide residue and which 15 are the safest to eat if you are not sourcing organic. Check their website every spring to make sure that you are sourcing the best fruits and vegetables for your family.

SPRING STRAWBERRIES: The first berry of spring, strawberries are helpful for cancer prevention, heart protection and digestive health. In addition to high fiber, vitamin C and antioxidants, strawberries are known to increase the good kind of cholesterol (HDL), help maintain lower blood pressure and protect against some cancers, according to WebMD.

ADD BEE POLLEN TO YOUR SMOOTHIES! Busy bees this time of year produce a ton of bee pollen. And that’s been shown in some studies to help support the immune system. In one often-sited study, swimmers who took bee pollen extract as a supplement reported fewer upper respiratory tract infections and missed fewer days of training than a control group who didn’t consume the pollen. I like to keep mine in the freezer for a nice sweet crunchy treat.

SPRING SPROUTS GUIDE – Broccoli Sprouts
*Sprouts of the healthful vegetable (simply broccoli seeds that have begun to germinate) are nutritional powerhouses.
*Research finds that these sprouts have far greater nutrient density than mature broccoli and in one study, even provided protection against insulin resistance among Type 2 diabetes patients.

SPRING SPROUTS – Pea Shoots – Delicate, floral pea shoots are popular at farmer’s markets during the spring season. But beyond their fresh taste, the greens are particularly nutrient dense. In addition to dietary fiber for good digestive health.

NEW TREND IN GREENS – Microgreens – great on salads and in wraps. Tiny microgreens are simply greens in a younger life stage. They have the same vitamins (like A, C and K) as their bigger counterparts, but in a smaller package. According to Huffington Post, their nutrient density is more concentrated.

SPRING SPROUTS GUIDE – Broccoli Sprouts Sprouts of the healthful vegetable (simply broccoli seeds that have begun to germinate) are nutritional powerhouses. Research finds that these sprouts have far greater nutrient density than mature broccoli and in one study, even provided protection against insulin resistance among Type 2 diabetes patients.

Pears make a great addition to a green smoothie; they have a lot of fiber with a lower glycemic impact than most fruit, ideal for balancing blood sugar. They fight free radicals and bind to cholesterol. And their taste blends beautifully with leafy greens!

According to Alternative Medicine expert, Dr. Mark Hyman, food is the most important medicine. Eat less gluten

A recent ABC report shows that your vegetable and fruit crispers in your fridge are ‘the germiest places in your kitchen. Soak them in hot soapy water with a squirt of hydrogen peroxide to sterilize. Then line with white paper towels to protect the produce and your fridge and also make clean-up a breeze.

Bok Choy is a low-calorie, low carb,leafy green that is loaded anti-oxidants, folic acid, Vitamin C and potassium. Use in your Green Smoothies, Asian stir-fries and shredded in a salad.

Pair iron rich foods like leafy greens, beans, artichokes or dried fruit with foods high in Vitamin C like red peppers, citrus fruit to help your body absorb the nutrients more efficiently.

Love onion and garlic? Make a homemade relish that can be an excellent base for salad dressings. Chop onions and garlic and fill a clean glass jar. Add olive oil (you can also add olives, soy sauce, ginger to make different flavor variations) cover and store in fridge. Use it also as a topping for steamed veggies and grains. When making a salad dressing just take a tablespoon and whisk in some vinegar.

Tomatoes actually lose flavor when refrigerated. Store in a bowl or other baskets with other fruits. If you need to ripen, place in a paper bag and close by folding over.

SIMPLE POWER BREAKFAST: I call this “Mango a la Mexicana” Chop a mango and some celery

Pair iron rich foods like leafy greens, beans, artichokes or dried fruit with foods high in Vitamin C like red peppers, citrus fruit to help your body absorb the nutrients more efficiently.