Spring Cleaning Series #4

Spring Clean your Mind!!

Yes, you read that right.  The last 3 days contained a lot of information.  So now take a breath. A long, deep breath in. Hold it for a count of 5, deep exhale. Repeat 3 more times.

Still with me? Good!!

Today and tomorrow take some time for YOU.  Practice the deep breathing. I know it seems silly at first but it is an extremely healthy practice.  It really will clean your mind and bring oxygen flow to your cells. Practice 3 to 4 times each day.

Here is a link to my favorite deep breathing exercise.

4,7,8 Breath technique

Here is his link for 3 different breathing exercises.

Three Breathing Exercises

Happy March!!

Spring Cleaning Series #3

Today’s Spring Cleaning item is your Cooking Oil!!

What oils do you cook with?

How do you store them?

Can you tell if they are rancid?

Are you afraid of Saturated Fat?

I have found that oil is a huge source of confusion for most of my clients.  What kind do you use?  One article will say one thing, and the next one tells you the opposite.  Although thanks to Rachael Ray, everyone uses EVOO (Extra Virgin Olive Oil).  But sadly, she has it a tiny bit wrong….I will get back to that in a bit.

20160304_195029How do you chose an oil?  I can’t chose just one, I cook with many different oils.



First Rule: Do NOT be afraid of fat. Fat is good, Fat is Essential, Fat makes your food taste good, Fat provides energy, Fat is required to adsorb A, D, E, and K vitamins, Fat is required to use protein.  Love fat, do not hate it. <3

Degrees of fat saturation:

  1. Saturated~ Extremely stable at high heat. The best oil for cooking. Unrefined Coconut oil is the ideal cooking oil.  You may also use butter or lard.
  2. Monounsaturated~ Relatively stable at low to medium heat.  Olive oil is in this category  but it is unstable at just 200 degrees causing it to release free radicals and become unhealthy to eat at a very low temperature.  It is served best cold and not for cooking.  (This is where Rachael has it wrong).  You can also use Sesame Oil for a light saute.
  3. Polyunsaturated~ Unstable at high heat, these oils release free radicals when heated and are not healthy for cooking.
  • Safflower.
  • Grapeseed.
  • Sunflower.
  • Walnut.
  • Soybean.
  • Corn.
  • Cottonseed source

Then there is Avacado Oil. 

“From an omega standpoint, avocado oil gives you a nutritional profile similar to olive oil. Nearly 70% of avocado oil is oleic acid, a monounsaturated omega-9 fatty acid. Aside from the significant monounsaturated content, avocado oil is about 16% saturated fatty acids and 14% polyunsaturated.” source

Pretty decent Oil with a smoke point of 510 degrees.  It seems to withstand rancidity well.  I am kind of in love with this oil.

AND Almond Oil!

Great for desserts. Can be heated to 495 degrees. Full of healthy Omega 3 fatty acids.

Palm Oil.

A blog post all by itself.  It is a saturated/monounsaturated oil. It is amazing for high heat cooking..think crispy egg roll.  But it is surrounded by drama.  I buy it once in a while as a treat, only from Nutiva.  I trust that their oil is sourced without damage to the rainforest.


Nutiva Shortening






Now don’t get me wrong, please don’t throw away your Olive Oil…unless it is rancid.  Just remember these few things:

  • It goes rancid very easily. Store in a cool dark place. Buy it in small bottles. Always replace the cap when you are done.
  • Do not heat it above 200 degrees.
  • It is often diluted with low quality oils (this will not be on the label).  Make sure you research your brand.
  • “To further help protect extra virgin olive oil from oxidation, Dr. Moerck suggests putting one drop of astaxanthin into the bottle. You can purchase astaxanthin, which is an extremely potent antioxidant, in soft gel capsules. Just prick it with a pin and squeeze the capsule into the oil. The beautiful thing about using astaxanthin instead of another antioxidant, such as vitamin E, is that it is naturally red, whereas vitamin E is colorless, so you can tell the oil still has astaxanthin in it by its color. As the olive oil starts to pale in color, you know it’s time to throw it away.” source

Healthy oils that are not for cooking:

  • Flaxseed
  • Hemp Oil
  • Grapeseed
  • Hazelnut


  • Soybean
  • Safflower
  • Canola
  • Corn
  • Sunflower (some exception here)

For some in depth info on fats:  The Skinny on Fats

My spring cleaning challenge to you:  Clean out you cooking oil cupboard.  Store oils like Walnut, sesame, and delicate oils in the fridge.  Buy quality olive oil and store it properly. Oil should never be stored by the stove where it will get warm.  Throw out your old rancid oil.  Check out the Avocado Oil, it is at costco 😉  Buy some unrefined coconut oil for cooking, It is amazing!

Happy March!!

Spring Cleaning Series #2


Let’s just get this one out of the way.  I know that right now a lot of you are thinking that you may just skip this blog post!  Stay with me!! I am not saying you can NEVER eat a slice of birthday cake again, but let’s just take a moment to realize what an addictive and harmful substance this is and consider cleaning it out of our daily routine.

It would take me numerous blog posts to really give you all the necessary information so today I am going to refer you to a video and a few links that already have some great info.  If you decide you may want to make a serious change feel free to contact me and I can help you navigate the endless amount of diets, websites, and information out in the world!

We are genetically wired to LOVE sweet!  Our brain has a reward center. When it receives the sweet information it says “YES!! More of that please!!”

To kick the sugar habit we literally have to ‘rewire’ our brain.  Change the way it thinks, convince it that broccoli is fabulous.

My suggestion for March is to give up the sweets for the month, read labels and take note of the hidden sugar in your life. It is in your milk, your yogurt, juice, nutrition bars, cereal, crackers, everywhere!!

The average person eats 60 lbs of sugar a year, that is approximately 120 cups of sugar!! That is 6 of these 10 lb bags in case you need a visual!!















The American Heart Association recommends no more than 9 teaspoons for men and no more than 6 teaspoons for women. We are eating at least twice that on average.

Watch this video on how much sugar is in a can of Coke.soda-sugar

Here are a few links to look over this month.  I will follow up with a post on the different types of sugar, how it hides, and the dangers of artificial sweeteners.

Happy March!!!!

Food Babe, Sugar Detox

TED Talk video on sugar in the brain

How does sugar effect the brain?


Spring Cleaning Series

As we welcome March and the upcoming beauty of Spring, I thought a little spring cleaning was in order!
Throughout the month I will post a short (maybe long) idea, nutrition tip, or other helpful way to help you welcome in Spring!! Spring is a time to cleanse, a time to grow, and a time to shine!! Happy March everyone!

Today’s Spring Cleaning tip : WATER!

I know, it sounds so simple.

Try to be mindful of your water intake, keep a log if you need to.  Pre fill your daily water containers, whatever works for you!

Our bodies can survive up to 8 weeks without food, but only days without water. Water makes up 55-60% of our body mass.  It is found in all of our tissues and cells.  We require water to transport nutrients, to cushion our bones and joints, regulate our body temperature, remove waste and toxins, and so many other necessary functions.

We make only 8% of required water ourselves, the other 92% must be acquired thorough food and beverages.  Water cannot be stored, it must be consumed daily. Preferably in small amounts throughout the day.

A good ‘Rule of Thumb’ is to drink half your body weight in ounces.  So if you weigh 140 lbs you should drink 70 ounces of water a day.  Diuretics like coffee make this number higher. (1.5ounces per ounce of diuretic)

Water can be too much of a good thing!! Do not drink more than 1 gallon of water a day.  It can be toxic at high levels, causing you to lose electrolytes from excessive urination.

Quality filtered water is also important.  So many toxins reside in our tap water such as medicine residue, flouride, and chlorine.  Make sure you have a good water filter at home and good glass containers to drink out of.

Water bottles are expensive, low quality (Auquafina and Dasani are plain tap water), a HUGE strain on the environment, and they leech the plastic chemicals into your drinking water.

One of the worst things you can do is reuse a plastic water bottle over and over. Yuck!!!

“According to the most recent report by The Association of Postconsumer Plastic Recyclers,2 only 28 percent of water bottles are currently recycled in the US. What happens to the rest of them?

They end up in:

  1. Landfills, where they can remain for thousands of years, leaching toxins into the ground
  2. Incinerators, where the chemicals are released into the air
  3. Oceans, where they slowly disintegrate into tiny particles, turning portions of our waters into a plastic stew. In this way plastic also enters the food chain, and kills wildlife.”  source


Here’s a great video on bottled water! The Story of Bottled Water

As far as containers for your water, I prefer glass, although you will often see me with a BPA free plastic one with a straw.. I love having a straw. (Also reusable. Do not get me started on the environmental impact of straws!) Klean Kanteen has wonderful light weight containers.  They even make water bottles with built in filters in case you need to refill with tap water when you are out and about.

My Spring day 1 challenge to you~ Not only drink more water, but consider the water you are drinking.  Drink clean, healthy water that does not have a negative impact the environment!!