Sleep help!!!

Up to 70 million Americans suffer from chronic sleep deprivation, one of the most common reasons is insomnia. Poor sleeping patterns wreaks havoc on your immune system, overall health and quality of life.

One study found that sleeping less than five hours per night increased the risk of developing a viral infection and the common cold by 350% compared to people who slept seven hours per night! 

Chronic insomnia also increases the risk for diabetes, heart disease, high blood pressure and death. Even just a few days of poor sleep has consequences. 

Sleep deprivation makes people tired, irritable and depressed. It also makes it difficult to concentrate, complete even simple tasks, decreases memory and word recall and is a risk for car and work accidents. Approximately 20% of all serious car crash injuries are associated with driver sleepiness.

Natural and integrative approaches can improve sleep and reduce the risk for diseases caused by insomnia.

Tips to help you sleep better:

Reduce or omit the screen time.

Reading on a phone or laptop before bed decreases melatonin, which is important for helping you fall asleep. Clinical trials showed that people who were on screens before bed had a harder time falling asleep and took longer to feel awake in the morning.

Regulate your blood sugar.

If blood sugar drops during the night, it can cause an increase of cortisol and epinephrine. These hormones release stored sugars, but they also have the effect of waking you up. If you are waking up in the middle of the night, and you are not complaining of stress and anxiety, it might be because your blood sugar is dropping. Try eating about 10 grams of protein for your bedtime snack if you are hungry or get it in with your last meal. Remember to try to be done eating two hours before bed for optimal digestion. Protein is one of the best ways to even out blood sugar dips and gives your immune system what it needs to repair itself while you are sleeping.

Relax tense muscles and ease your overactive mind.

Tight muscles and overactive mind can make it difficult to fall asleep and can wake you up during the night. Magnesium acts as a gentle muscle relaxer. Taking magnesium at bedtime can help. Glycine, GABA and L-theanine have calming effects on the nervous system, and can calm an overactive mind and help you drift off to sleep.  Check your magnesium supplements for extra sugars added if you are consuming powders.  A magnesium flake foot soak or bath may be better absorption method for you.  

Why You Need Fiber on Keto

Many people underestimate the importance of eating enough high-fiber foods. In fact, most Americans are only consuming about half the amount of fiber they should be having on a daily basis. Everyone needs to eat enough high-fiber foods in order to support the growth of healthy bacteria in the gut and normalize digestion.

One of the most common complaints after transitioning from a high-carb diet to a low-carb, high fat diet is digestion issues, especially constipation.

In order to prevent or improve these keto flu symptoms, and avoid digestive issues like constipation and diarrhea, we need to eat fiber on keto. Eating a diet that’s made up mostly of fats may throw off your digestion. That’s why you can’t forget to add plenty of high-fiber foods to your diet while on keto.

Here’s one thing people get confused about when they are counting their net cards for the day: Your “net carbs” is the amount of carbohydrates that remain once dietary fiber is taken into account.

Fiber is indigestable when it’s eaten, so most people don’t count grams of fiber towards their daily carb allotment. Think of it this way: total carbs – grams of fiber = net carbs.

Best High-Fiber Keto Foods

1. Non-Starchy Vegetables

Non-starchy vegetables are an essential part of the keto diet because they provide essential vitamins and minerals, are packed with antioxidants and provide plenty of fiber. Plus, when you load up on veggies, you are adding volume to your meals so that you feel more satisfied. You are also working to reduce inflammation, increase your antioxidant intake and support the health of your heart.

Some of the best high-fiber keto-friendly veggies include:

  • leafy greens
  • broccoli
  • cauliflower
  • cabbage
  • Brussels sprouts
  • peppers
  • asparagus
  • zucchini
  • artichokes
  • mushrooms

2. Avocado

Avocado is a fat-based fruit that also serves as a great source of fiber, potassium, folate and vitamin C. It contains about 10 grams of fiber per cup. Avocado is a staple keto fiber food because of its healthy fat content.

3. Coconut

Coconut is an excellent high-fat source of fiber. Did you know that coconut actually has 4-to-6 times the amount of fiber as oat bran? A cup of coconut contains about 7 grams of fiber, along with omega-6 fatty acids, manganese, folate and selenium. You can eat coconut flakes, coconut chips, coconut flour and coconut oil.

4. Nuts

It’s okay to eat nuts on keto in small-to-moderate amounts. They are good sources of fiber and trace minerals, so when eaten in moderation, they can aid digestion while keeping you in ketosis. Research also shows that nut consumption improves metabolic syndrome and has cardiovascular benefits.

High-fiber nuts contain between 13 and 5 grams of fiber per cup. You can eat whole nuts as a keto snack, chopped nuts added to salads or veggie dishes, nut butters or ground nuts in place of flour for baking. Some of the best nuts to eat on keto include:

  • Almonds
  • Walnuts
  • Pistachios
  • Brazil nuts
  • Pecans
  • Hazelnuts
  • Pine nuts
  • Macadamia nuts

5. Seeds

Seeds are another high-fiber food that you can eat on keto, but only occasionally to stay in ketosis. Full seeds, ground seeds and seed butters will help to increase your fiber intake and minimize keto flu symptoms like constipation. Plus, they supply important nutrients, including essential fatty acids and protein, and are known to support cardiovascular health.

The best high-fiber seeds to consume as part of a ketogenic diet include:

  • Sesame seeds
  • Flax seeds
  • Chia seeds
  • Sunflower seeds
  • Pumpkin seeds

For more info:

Come Learn about how to prevent Childhood Diabetes

It’s all about education. Healthy just doesn’t happen, just like being a sports super star doesn’t just happen. It takes practice! You try, you fail, you try again. You try again. So…you don’t like cooking? You don’t know “how” to cook? Will you get better if you don’t try? Will you know what ingredients are hidden in our food sources if you don’t learn what to look for? Will you have more energy if you do not change something in your daily routine? Do you have time to research all these things on your own and know that you are getting the very best, most current information? I am guessing not, so why don’t you leave it to the experts and just give of your time to learn what it is you can do today to be healthier and happier. No one has more than one day at a time…just keeping practicing and showing up…that’s how great things happen

Air Fryer SUCCESS!

I want to give a BIG thank you to the Prep Table for hosting our air fryer cooking class! What a great facility! I do not live in CA, so coming in to educate in a different establishment always has it challenges. They were so friendly and accommodating! Their kitchen is clean, efficient and the staff was more than generous with their time and labor! Needless to say I am very impressed and definitely coming back! It takes community when it comes to a healthy lifestyle and we made a great team this weekend! Their concepts of Whole Foods, prepped foods and meals kits are such good options for the locals.

Now what happens when you take all that wonderful food home? Do overwhelming feelings start to creep in? Do you get anxiety you just spent money with good intentions and do not know how or what to do next? This is where we come in! The next step is learning how to prepare the food and cook it so you retain the most nutrients. The air fryer is an excellent tool for those who don’t “like to cook”. You can do it, in minimal time and maximum taste! This is where Stanis and I make a great team, and elevate you to the next level. If you can learn to do this at home, you can learn to do this on vacation and when you travel. Better yet, come on retreat with us and we can give you more tools to balance your life. We teach meditation and yoga. We teach movement and stillness, stress reduction techniques. We use the elements of the Earth to aid in this process. We educate you on how to slow down and see, taste, and feel all that is around you and how to draw on those resources when you’re in Maui and when you return home. We educate you how to shop at a local market, and how to use the foods in season to fuel your body. We then take that energy and GO EXPLORING!!! We are going to the craters, the black sand beaches, UpCountry, The Road to Hana and to the Ocean for the natural healing your body deserves and is looking for! We will bask in the sun and enjoy the moon as we learn how the earth is ruled by water and light energy.

Vacation with a purpose…what more could you want to enhance your experience on the Island with us! Come along with us…be Our Guest!

This is the air fryer we used in class. When buying one, look for ceramic or copper or stainless steel. Non stick is teflon, which is laden with chemicals, this is why this model is more expensive. You can change up the size based on your needs but make sure it’s good quality.

And if you want more information on our retreats, click on the link above and look for Maui Registration. You can also check out the Prep Tables website and start your “grocery shopping” today!

GOUT-what your doctor isn’t explaining in terms you understand

Gout Information 

Purines were recognized for primary two reasons: 

1) Building blocks for DNA (the primary genetic material in our cells) 

2) Substances that could be broken down to form uric acid and potentially increase our risk of gout. 

Gout is a form of arthritis (sometimes called gouty arthritis) that can be extremely painful and results from excessive build-up of uric acid in our body, leading to formation of uric acid crystals that get can deposited in the joints.

Purines have their own special receptor system on our cells that allow them to connect up with the cell membranes and have far-reaching effects. In the cardiovascular system, these effects include many aspects of heart function including blood flow and oxygen delivery. In the digestive system, there are impacts on fluid secretion and the movement of food as it undergoes the process of digestion.

Purines in Food

Given what scientists now recognize as the widespread importance of purines in our health, it is not surprising to learn that purines are naturally present in all foods. You’ll find at least 10-15 mg of purines in 1/2 cup of virtually all foods.  This amount of purines would be considered a small amount even if a person had been asked to follow a purine-restricted diet by their healthcare provider. 

The range of purines found in food can also vary widely. While most foods contain 10-15 mg of purines in a ½-cup serving, some foods can contain 500-1,000 mg or more in this same serving size. For the most part, these much higher purine foods involve the organ meats of animals—including liver, spleen, and heart.  In general, animal foods, seafood, poultry contain moderate levels of purines in the 100-400 mg in a 1/2 cup (4oz serving)

Most plant foods also typically fail to rise above this 100-400 mg range, and often come up between 15-100 mg per ½-cup serving.

Meat extracts, yeast extracts, and yeast itself belong in a special group when measuring food purines. Each of these food-related substances would be classified as high in purines.

Gout, Purines, and Diet

Gout is a form of arthritis in which excessive build-up of uric acid in our body can lead to the formation of uric acid crystals that can get deposited in our joints and become the source of severe pain. Excessive build-up of uric acid in our blood can also lead to formation of uric acid kidney stones. However, in the U.S., formation of uric acid kidney stones is far overshadowed by the formation of calcium-based stones. Calcium oxalate and calcium phosphate (also called hydroxyapatite) stones account for about 95% of all stones in first-time occurrence of kidney stones. In addition, about two-thirds of all stones are less than 5 millimeters in diameter and undergo spontaneous passage through the urine.

A higher intake of vitamin C can lower risk of gout. Some top foods for vitamin C are vegetables bell peppers, broccoli, and brussels sprouts.

Fact finding: greater intake of plant versus animal meat proteins may be associated with a decreased risk of gout.

Retreat? YES PLEASE!

What do you think of when you hear the word Retreat?  Expensive vacation? Yoga? Private beach? I could never do that?  What’s the catch?

Well…let me explain what it means to me.  My lifelong friend and business partner share the same philosophy on how a balanced retreat should be planned and carried out.  Life is about balance, it’s give and take, it’s movement and stillness, it’s health and wellness, it’s love and above all…should be FUN!  

We have been collecting data and experience that we believe is valuable to our customers.  We want to deliver the very best vacation (retreat) so it leaves you refreshed and renewed, not needing a recovery day from being out of town.  We believe in giving our clients the tools they need to be able to go home equipped to handle whatever life throws at you!  We believe you should start each day with meditation and movement and PURPOSE!  We have designed our retreat to be experienced in the elements, where you can fully embrace the power of nature and what it can do for you!  We believe you need to get away sometimes to fully be present, or maybe to learn what being present means. Breathing in the air with intention, listening to your body when it whispers so you don’t have it eventually screaming at you.  

We would love for you to join us in Maui for a health and wellness retreat.  We balance yoga, meditation, good local organic food, hiking, waterfalls and laying on the beach soaking up the sun and moon energy, and just taking to the time to create moments and memories you’ll never forget!  Sights, sounds, smells, and your feet in the sand and salt water…doesn’t get much better!

Let us take care of you for the the week of October 12-18, 2019.  Be our Guest!

Visit the website for reservations.  Feel free to reach out to Stanis or I if you have any questions.

What are Cruciferous Veggies and how do I prepare them?

Cruciferous Vegetables

These should be steamed in order for best absorption.  Do not avoid them unless they are raw, they will always give you a bloated feeling.  They have great surfer compounds, great fiber but can interfere with thyroid   Hormone production and digestion if eaten raw.

Cook by color.  Most vegetables don’t need steamed/cooked for more than 7 minutes, otherwise you start to lose significant nutrients.

You can steam them and then put in the fridge.  If you want them in a cold salad and they will retain their crunchiness if you do not over cook them.

Smaller leafy greens take 1-3 minutes.  Larger vegetables take 5-7 minutes.

Add a little water to the bottom of the pan on the stovetop and cook until they turn full brightness, remove from heat, (pan included) and drain off the water.

You can store these in the freezer now for future juices or shakes or just to retain their freshness for a meal.


Bok choy


Brussels sprouts



Chinese cabbage

Collard greens

Daikon radish




Land cress

Mustard greens



Shepherd’s purse



Do you have Low Thyroid?

Are you fatigued?  Have you had your thyroid checked?  If your liver is sluggish how do you suppose you’ll have enough energy in your body to go towards metabolism or thyroid production?  You have to treat the body as a whole and give it what it needs.  If you are not willing to change your diet, how do you expect to have more energy? If we get our nutrients from food…how long will your body function properly before it starts to fail on you?  Everyone wants a magic pill…so why not take whole food supplements?  Sounds like an easy start.  Call me and I can help you make sense of it all.

Here is one of the supplements that can help someone with a low thyroid.  No, I’m not a drug rep, just a Certified Holistic Nutritionist and this is PART of my job…

Thyroid Px, 75 capsules , $39.50

Features herbs and nutrients to support thyroid function. This formula is the most potent support we offer for healthy thyroid function. Provides the thyroid with the required nutrition and substrates. Supplies the building blocks for T3/T4 hormone synthesis. Promotes the activation of thyroid hormone.

  • Supports Metabolism
  • Promotes T4-T3 Conversion
  • Stabilizes Thyroid Peroxidase Antibodies
  • Optimizes Body Temperature
  • High dose Iodine/Iodide

Thyroid Px is a balanced blend of minerals and botanicals designed to support the healthy functioning of the thyroid gland while simultaneously maintaining healthy metabolic function. Thyroid Px optimizes thyroid function, normal body temperature and general metabolic rate.

This formula can help stabilize thyroid peroxidase immunoglobulins which is essential for normal thyroid activity. The powerful antioxidants selenium and zinc, as well as the myrrh guggul gum resin, help neutralize free radicals that affect iodothryonine-5-monodeiodinase enzyme activity, which is involved in the conversion of T4 to the active T3 hormone.

Iris species contain oleoresins in their roots and are historically claimed to move fluid (lymph). Myrrh Gum Resin is a powerful adaptogen which not only augments the thyroid, but also the liver and kidney. Studies suggest that Commiphoras constituents may help to increase iodine metabolism in the thyroid and T4-T3 conversion in peripheral tissues. Given the important role iodine plays in thyroid function, Thyroid Px includes 12 mg of Potassium iodide in 2 capsules.

Servings Per Container: 37

Adults take 1 to 2 capsules twice daily, with or without food, or as recommended by your health care practitioner. When increasing dose, do so gradually to a maximum dose of 4 capsules, twice daily. Never to exceed 8 capsules in a 24 hour period, nor to take high doses for more than 3 months.

Serving Size: Two capsules

Amount Per Serving

Vitamin D3 … 10mcg


Vitamin B12 … 400mcg


Iodine … 12mg

(as Potassium Iodide)

Zinc … 6mg

(as Zinc Citrate)

Selenium … 200mcg

(as L-Selenomethionine)

Organic Blue Flag Root … 410mg†

(Iris spp.)

Guggul Myrrh Gum Resin … 240mg†

Organic Triphala Fruits … 160mg†

(Amla Fruit, Belleric myrobalan Fruit, Chebulic myrobalan Fruit)

Organic Ashwagandha Root … 150mg†

Organic Nettle Leaf … 150mg†

Organic Kelp … 110mg†

Organic Ginger Root … 20mg

Other Ingredients: Vegetable Cellulose

Mindful in all we do…Even Dating? YES…keep reading

We are told we need to be mindful.  In Food, exercise, school, meditation and relationships.  That goes for our kids, coworkers, friends and family right?  Why wouldn’t we nurture nurture our spouse or partner the same as we do our children?  There is nor should  be no difference.  Being mindful in dating is especially important as well.  Not a subject most want to talk about and it easily become uncomfortable.  I work with this on a daily basis as I train and coach clients on workout habits and eatings habits.  We ALL want to look and feel good.  My clients express concerns with their bodies and wanting to look “the way they did before” or tone up.  Whatever your verbiage, we all love to rock a great outfit but ultimately want to feel comfortable being naked.  I know, I know….touchy subject but necessary to address.  Dealing with emotional issues and trauma leaves my clients vulnerable and fearful of judgement.  I spend a great deal of time with my clients uncovering body issues to help identify those fears so that ultimately we can create new habits around food and nutrition choices. We must do this before we are going to get a handle on our eating disorders and skewed thinking around “what’s healthy”.

I was researching articles today and came across this fabulous article by Cara Kovacs  that I think you’ll enjoy and help shed some light on the dating scene or even help you in your current situation whether it’s a boyfriend/girlfriend, fiancé, or spouse because truly, you should never stop dating.

YES, I SAID NEVER…I don’t do that often.

Sex Coach Cara Kovacs on How to Mindfully Date

Magnesium-what is it and how do I get more of it?

Magnesium rich foods help relax nerves and muscles, build and strengthen bones, and keep your blood circulating smoothly.

How much Magnesium should you have daily?

400mg is the recommended RDA daily%

Therapeutic Range is 700-1100mg

Magnesium is water soluble, meaning it must be replaced daily.


Symptoms that may indicate you are magnesium deficient:

Muscle weakness, tremor, or spasm.

Elevated blood pressure

Balance blood sugar levels


2/3 of Magnesium is mostly found in our bones, 25% in our muscles, and the rest all other cell types and body fluids. Magnesium cannot be made in the body therefore we must get it through a healthy diet.

Magnesium (together with calcium) helps regulate nerve and muscle tone. In many nerve cells magnesium serves as a chemical gate blocker.  As long as there is enough magnesium, calcium cannot rush into the nerve cells and activate the nerve. This helps keep the nerve relaxed.

If we have two little magnesium in the diet the gate blocking can fail and the nerve cells could become overly activated, sending too many signals to the muscles causing them to over contract. This explains how magnesium deficiency could trigger muscle tension, soreness, spasms, cramps and fatigue.

There are over 300 different enzymes that require magnesium in order to function and complete chemical processes in our body. It is involved in metabolism of proteins, carbohydrates and fats and helps our genes function properly. Some sources of fuel cannot be stored in our muscle cells unless there is adequate amounts of magnesium available. The metabolic roles of magnesium are so diverse it is difficult to find a system in the body that is not affected by magnesium deficiency.

Magnesium deficiency is also related to digestive problems and poor dietary intake. These problems include malabsorption, diarrhea, and ulcerative colitis. Many physical stresses can contribute to magnesium deficiency, including cold, stress, physical trauma, and surgery.

In the heart muscle, magnesium deficiency can result in arrhythmia, irregular contraction, and increased heart rate.

Because of magnesium’s role in the bone structure, the softening of weakening bone is also a symptom of magnesium deficiency.

High sources of foods containing magnesium:

Swiss chard, spinach, summer squash, pumpkin seeds, broccoli, green beans, sesame seeds, sunflower seeds, salmon, black beans, quinoa.

Since magnesium is found in a water-soluble form, cooking and processing can be affected by blanching, steaming, or boiling and can result in a substantial loss of the mineral,up to 60%.

If you want to maximize your uptake and learn how to use food as medicine, call me and we will design a program just for you.

If you want to get started, here’s a link to a great local source for you.

If you want to add more magnesium in the form of body butter, here’s my favorite local trusted Source for the best body magnesium butter!