Liver-Loving Beauty Foods

Liver-Loving Beauty Foods

by | May 17, 2016 | Cleansing, Self-care

 

Spring is not just a time to clean and refresh your home, but also a great opportunity to rejuvenate and cleanse your body. According to traditional Chinese medicine, spring is the time of year to focus on the liver.  The liver absorbs everything our body takes in and ingests.  By eating some of these foods we can help detoxify our hard working liver and remove toxins.

 

Did you know that the beauty of your skin, hair, nails, and body depends on the health of your liver? When your liver isn’t healthy, your appearance can suffer. However, you can “eat yourself beautiful” by taking care of your liver and eating fresh, seasonal foods.

 

 

To help you, I put together 
a list of my top liver-loving beauty foods: 

 

Lemons: Lemon, an alkaline fruit, is rich in vitamin C and is your ultimate liver detoxifier. Add it to your water daily to encourage healthy bile flow.  Here is a great tip from Jamie Oliver on how to juice your lemons.

Tip: As healthy as lemons are please note they can wreak havoc with the enamel on your teeth. Please take a look at this article and short video to learn how to prevent any damage to your teeth.

 

Artichokes: Artichokes are the perfect vegetable for the liver and gallbladder because they increase bile production and elimination, and lower blood pressure.

 

Asparagus: High in glutathione, a vital antioxidant needed for detox, and folate, asparagus is another perfect detox vegetable. Asparagus is tasty when eaten cooked or raw. You can also juice it, as well as add it to a stir-fry or soup.

 

Dandelions: This bitter green stimulates digestion. You can drink dandelion tea, and add them to a salad or sauté them in coconut oil.

 

Garlic: Garlic, a well-known superfood and one of nature’s best antioxidants, is antibacterial, antiviral and anti-fungal. It promotes detoxification and helps prevent cancer.

 

Nettle: Nettle, a super herb loaded with natural iron, antioxidants, and minerals, helps strengthen the liver, kidneys, and adrenals. If you are feeling tired or having trouble sleeping, this is your powerhouse herb. You can consume dried nettle such as in tea or find fresh nettle from a local farm.

 

Peas: Rich in vegan protein and packed with essential nutrients, peas are an ideal food to substitute for heavier protein sources.

 

Sea Vegetables: Sea veggies, including dulse, nori, kelp, arame, and kombu, are amazing supplements for a healthy lifestyle. Add one teaspoon to your meals to boost your intake of minerals and jumpstart your thyroid. The brand Maine Coast Sea Vegetables makes my favourite sea veggies. You can buy them on Amazon or at Whole Foods.

 

Leafy Greens: Leafy greens such kale, Swiss chard, spinach, bok choy, mustard greens, and watercress are wonderful for liver detoxification as they also increase bile production and elimination. You can sauté them, add them to a stir-fry or a smoothie, or make a salad with them.

 

Fresh Herbs: Garnish your salad, top a sweet potato, or freshen up a smoothie with fresh herbs known for removing heavy metals from the body. Heavy metals can lead to candida, hormonal imbalances, and poor sleep.

 

Superfoods: You cannot go wrong by adding a teaspoon of superfoods to your smoothie or green juice. These superfoods diminish heavy metals and amplify energy. Chlorella, spirulina, wheatgrass, chlorophyll, barley grass, and wild blue algae are the top superfoods for your liver.

 

 

Integrating the above-mentioned foods into your diet will go a long way towards a healthy liver. However, it’s also important to keep in mind that the health of your liver doesn’t only depend on your physical well-being; it also depends on your emotional well-being.

 

A toxic mind that’s filled with hatred, anger, and other negative emotions will clog your liver and prevent it from functioning as it’s meant to. When this happens, you may experience hormonal imbalances, constipation, acne, weak nails, grey hair, and sleep issues. Therefore, it’s important to make sure both the food in your body, and the thoughts in your mind, are serving you well.

 

Thanks for reading and keep well.

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Blossoming Your Body And Soul This Spring

Blossoming Your Body And Soul This Spring

by | Apr 12, 2016 | Cleansing, Diets, Self-care

Are you feeling sluggish, tired, or stressed? Have the last few months of cold winter days made you gloomy? Spring isn’t only for cleansing your body, but also for cleansing your mind and soul. Traditionally, many cultures have adopted the art of cleansing your mind and soul through meditation, especially during the springtime.

 

 

Introducing meditation into your life will renew your inner self and bring light to the life you live.

 

 

Find a mantra that resonates with you, an area that is peaceful, and a comfortable seat. Setting a timer for the amount of time you wish to meditate will help to avoid any distractions and interruptions during your session. Typically, most meditations last approximately 20 minutes; However, adjust the time you spend meditating to your specific needs!

 

 

Ideally, you will want to have two mantras. The first, focusing on something you would like to bring forth into your life; the second, focusing on something you would like to transition out of your life. It is crucial to focus on your breathing during meditation, inhaling when thinking about bringing something into your life and exhaling when thinking about letting something go. After choosing your mantras for the day, you are ready to begin your meditation. Repeat your mantras until your timer goes off. To further your reflection, you may journal daily about your meditation.

 

Studies have shown that morning meditation helps to lower blood pressure, improve circulation, reduce anxiety and stress, and promote relaxation. Cleansing your soul by releasing those negative feelings in your life while bringing in positivity promotes a healthier and happier lifestyle.

 

 

Aside from meditation, waking up at the same time every day ensures you are establishing a routine and helps to eliminate those sluggish feelings incurred from waking up late, or after the sun has risen. Some ancient rituals also recommend splashing water on your face first thing in the morning to wake up and rehydrate the skin. Developing a routine that includes meditation will ensure you wake up eager to tackle the day with a positive outlook and vision.

 

 

Meditation is an art form that takes time to develop and perfect. Simply focus on your breathing and your mantras and you’re well on your way to a relaxed mind and renewed soul this Spring!

 

 

Thanks for reading, and keep well,

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JOIN MY 14-DAY ONLINE SPRING DETOX STARTING APRIL 25th, 2016!

Click here for all the juicy details.

Julie Montagu’s 5 Rules for Staying Healthy When Eating Out

Julie Montagu’s 5 Rules for Staying Healthy When Eating Out

by | Mar 22, 2016 | Self-care, Women over 40

As a health coach, people always assume that I eat a ‘perfect’ diet and do all the right things….well, to be honest, I don’t! I love crisps/chips, cheese & onion sandwiches, and my mouth waters at the thought of a French baguette with cheese, not to mention my red wine. And I certainly have a long way to go in the self-care department, but I do follow the 80/20 rule. Simply put, 80 percent of the time I focus on good-for-you foods, and 20 percent of the time I can indulge as I please. Remember deprivation doesn’t work and we all have good and bad days, and that’s okay because it’s all about balance and moving forward.

We’ve all been there, you’re in the car and hunger strikes, at a party not sure what to eat, or at a restaurant just staring at the menu. I’m often asked what I should eat when I’m out and about. I know many fear eating out when you’re trying so hard to follow a healthy plan, but eating out doesn’t have to sabotage a healthy diet.

Today I’m featuring a guest blog from the inspiring “Lady” Julie Montagu, aka The Flexi Foodie. Julie is a yoga & nutrition teacher at London’s top studios, a holistic health coach, teacher/lecturer, and author. Julie recently published her book, “Eat Real Food”, she is also the creator of her own superfood energy snacks perfectly coined JUB Julie’s Unbelievable Balls – she is on the realty show Ladies of London –  she launched a healthy menu at a local London restaurant named Bumpkin  – she is founder of the Flexi Foodie Academy  – and Julie is also a wife, and mum of 4 children!! WOW I think you might call her an expert on healthy living, or aka superwoman!!!

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She sums herself up in one sentence “A yogini, health coach and wellness warrior that believes that what we eat is essential to the way we look and feel and that small changes to diet and attitudes around food and exercise can make a huge, positive difference in our lives.”

I think it’s important to remember that “we’re not perfect, we will make mistakes. But we’re doing our best, and that’s good enough.”  -Geneen Roth.

Many thanks to Julie Montagu  for allowing me to share her article!

Using smart-eating strategies such as these from Julie Montagu will help you stay focused and on track. Julie’s tips are spot on.  Click here to read Julie’s article!

 

Keep well and thanks for reading, and don’t forget to enjoy yourself along the way!
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AND COMING SOON...

Are you ready to feel more energetic? More balanced?  More confident? Are you ready to get rid of those pesky cravings? Are you ready to learn how to create healthy habits?
I wanted to personally share my upcoming 14-day clean eating program with you.  It’s designed to help you Feel Better, Look Better, and Be Better.
We spend a lot of time taking care of others.  It’s now time to say YES to YOU! No fad diets, no pills, no powders just real food to simply your life and get back to basics with cleansing and detox techniques!  If you’re ready to move to the next level of being Radiant at Any Age, join me for my spring detox starting in a few weeks…stay tuned for details!
Healthy Swaps, Less Calories, More Nutrients!

Healthy Swaps, Less Calories, More Nutrients!

by | Mar 8, 2016 | Diets, Self-care

When it comes to weight loss, slow and steady wins the race. Focusing on small simple changes makes healthy eating more manageable and sustainable over the long term.

Click here to find a list of healthy ingredient swaps!

These ingredient swaps not only help with weight loss, but they also add more nutrients to your diet.

Berries

Strawberries, raspberries, blueberries, and blackberries are all packed with powerful antioxidants & vitamin C. They are also an excellent source of fiber, and help boost your immune system. Try and buy organic when possible. Berries are heavily sprayed with pesticides and still contain these pesticides even after washing.

Zucchini

If you’re looking for a versatile veggie, look no further than zucchini squash (courgette). You can enjoy it raw or cooked. Zucchini keeps the heart strong, helps with weight loss, improves eye health, strengthens teeth & bones, helps lower cholesterol, & improves your overall health. Have you ever tried zucchini noodles? They are a staple in my house (even my teenage daughter loves them). Click on this link to learn how to spiralize your zucchini creating your pasta substitute.
Even though spiralizers are all the rage, you can use a knife, peeler, or a mandolin.

Try and buy organic when possible, look for a sticker beginning with the number 9.

Cauliflower

Cauliflower can be considered a superfood, it helps fight cancer, it boosts heart health, is anti-inflammatory, is rich in vitamins, minerals, antioxidants & phytonutrients, it boosts brain health, it can aid in detoxification, is a great source of fiber, and is so versatile. If you don’t have time to prepare a cauliflower, you can now buy it already chopped. It’s called “riced cauliflower” available at Trader Joe’s for those in the United States. Cauliflower also makes a great pizza bottom.

Mushrooms

Mushrooms are loaded with antioxidants and immune boosting properties. They help with weight management as they are hearty and filling. Mushrooms are also a great source of vitamin D. Did you know that mushrooms actually produce their own vitamin D? If you leave them outside with their bum in the sun, they will create more vitamin D. A Portobello mushroom is also a great substitute for bread in a sandwich or a burger.

Almond Milk

Almonds help prevent heart disease, support healthy brain function, maintain skin health, help to control blood sugar, help digestive health, fight inflammation, and they are the perfect snack. If you can try making it at home….here is a short video showing you how to make almond milk.

Many of the recipes call for a cheesecloth; I get in a bit of a mess with cheesecloths, so I like to use a nut milk bag. You can find them here on Amazon.

Avocado

Great news for avocado lovers (I’m one of them). Avocados contain vitamin K, B6, & C, fiber, potassium, folate, & copper. As much as I adore avocados, it’s frustrating when you’re so looking forward to eating one and it’s either rock hard or mushy. Watch this short video and learn how to find the ‘perfect’ avocado.

Beans

Beans are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium, and zinc. If you have time, soak your beans in water overnight as this helps with digestion.

Greek Yogurt

Greek yogurt has twice as much protein as regular yogurt, and contains probiotics. These healthy bacteria helps promote a healthy gut. Please make sure you read the labels and look at the sugar content. Here is a guide from Dr. Oz – Consumers Guide to the Best Greek Yogurt.

Collard Greens

Collard greens are part of the cabbage family, and are low in calories, high in fiber, help fight cholesterol, and are loaded with multiple nutrients with anticancer properties. If you can, buy organic as they are heavily sprayed, and even after a thorough rinsing, the pesticide residue remains on the leaves.

Oats

Oats are a good source of fiber, vitamins, minerals, and antioxidants. They also help to lower blood sugar and cholesterol levels. Oats are naturally gluten free, but if you have Celiac disease, or are gluten sensitive, always look for oats that say ‘gluten free’ – this is a safer option, but not always guaranteed due to cross contamination with wheat. Oats are often processed in the same facilities as other grains. Something to consider!

Kale

Kale is low in calories, high in fiber and iron, loaded with vitamins A, C, & K, has powerful antioxidants, is anti-inflammatory, and is high in calcium. Not to mention it’s great for keeping your liver in tip top shape, which helps us detoxify. If possible, try and buy organic kale to avoid ingesting the pesticide residue.

Bananas

Bananas are a healthy source of fiber, potassium, vitamin B6 & C. They can also help with heart and digestive health.  Click here to learn how to find the perfect banana.

 

Just remember, it’s not all-or-nothing! Aim to eat healthfully most of the time.

I would love to hear about your favourite swaps.

Thanks for reading, and keep well!

 

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What feeds you?

What feeds you?

by | Feb 24, 2016 | Self-care

Do you need more Joy? Money? Love?

While food is critical for health, balance & happiness, there are other areas of our life that often go overlooked that are also essential forms of nourishment. Joshua Rosenthal, Founder & Director of The Institute of Integrative Nutrition (where I trained), coined the terms ‘primary’ & ‘secondary’ foods. You may initially think that food would be considered a ‘primary’ food as did I, but according to Joshua, food that we put on our plate is actually secondary. Healthy relationships, regular physical movement, a fulfilling career, and a form of spiritual practice (prayer, meditation, breathing etc.) are all forms of primary foods, and when we aren’t balanced in one of these areas, we tend to overindulge in our secondary foods – actual food.

If we aren’t getting the ‘primary’ food we need, eating all the actual food in the world won’t satisfy our hunger. Do you remember a time when you were so high on life that food was an afterthought? Playing outside as a child not a care in the world, never thinking about your next meal, your first boyfriend, working on an exciting project at work, etc.…food was an afterthought.

Our bodies are intelligent and when we give it what it needs, it will usually perform optimally. However, we are often not giving it what it needs and it sends us messages. These messages take on many different forms: cravings, weight gain, anger, low-esteem, and the list goes on.

Relationships: We have many different relationships throughout our life, but it is important to cultivate relationships that are healthy and support our individual needs, wants, and desires. Today, we are leading overly isolated lives thanks to modern technology. Most centenarians (people 100 years or older) interviewed all value their relationships with family member and friends and consider it a vital part of their lives. Healthy relationships provide support and sense of purpose and belonging. We are all starving to be heard, and crave human touch and interaction. We can, and often do get along without this support but in time, we will crave that connection to feel satisfied.

Physical Movement: Our bodies thrive on movement, the challenge is to find something you enjoy doing and build that activity into your routine and lifestyle. But do what you enjoy, if you don’t enjoy going to the gym, you’re not likely to go there if it’s a chore. Find out what it is that you enjoy and make it FUN. Different forms of exercise will give you different types of energy and satisfaction.

Career: For many people, their career defines them, their identity, and their self-confidence. We spend a great deal of time at our workplace, yet how many people actually enjoy what it is they do? Many feel powerless to change their job situation. Finding what you love to do is essential to living a healthy balanced life. But it’s not always feasible to change careers. In that case you must find a way to improve your current job situation. Sometimes it only takes a few minor adjustments to make a huge improvement. Feeling happy and productive in the place that you spend so many hours is important to your sense of well-being.

Spirituality: This can take any form, such as breathing, meditation, or prayer. It is unique to the unique individual. Whatever it is that you choose, the goal is to quiet the busy mind, relax the body, and bring awareness and peace to you. This is an area that I need to improve on.

Try this Circle of Life exercise, created by Joshua Rosenthal. It will help you discover which ‘primary’ foods may need some attention in order for you to create more balance in your life.

The circle has twelve sections. Place a dot on the line for each section to designate how satisfied you are with that aspect of your life. A dot placed towards the center of the circle indicates dissatisfaction, while a dot placed towards the periphery indicates happiness. When you have placed a dot on each line, connect the dots to see your Circle of Life. The instructions are explained in detail in the article.

Once you have completed this exercise hopefully you will have a clear vision of any areas that my need your attention. It’s quite an eye-opener!!

I suggest doing the same exercise every few months to see if your circle has become more balanced.

“I believe that health is more than merely the absence of disease. It is a total state of physical, mental, emotional, spiritual and social well-being.” Dr. Frank Lipman

Thanks for reading, and keep well!

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The Secrets to Longevity

The Secrets to Longevity

by | Feb 10, 2016 | Self-care

In 2015, I interviewed 21 wellness experts for The Radiance at Any Age Summit. We discussed wellness, clean nutrition, detox, mood, & stress management, self-healing, and more… all as a way to gain insight to find renewed confidence and energy. It was such an honour for me to interview these 21 inspirational wellness experts.

I asked each expert to share a tip, or something they felt was important to remember in life. I wanted to share them with you.

 

Joy Winkler – “I’d have to say that radiance and youthful vitality come, not so much from any lotion or potion you can buy, but instead from the inner glow that comes from savoring each and every moment and choosing to live joyfully, regardless of what’s going on around you.”

Lindsey Smith – “Love is the most nutrient dense ingredient we have. Don’t forget to infuse it when you cook. Eating and cooking with love is a great way to experience all the nutrients food has to offer.”

Fern Langham – “Choose the radiant life that is seducing your lungs.”

Andrea Beaman – “Always remember to love and care for yourself first. Once you do that, everything else will be taken care of.”

Chloe Brotheridge – ‘Schedule in time every day to relax and do something for yourself. If it’s not scheduled it often doesn’t happen.”

Sharon Feanny – “So, at the end of the day it’s all about balance.  What keeps me on track is Living Fit, that means eating a plant based diet, getting daily exercise and committing to my Yoga and Meditation practice.  From this healthy foundation, I’m able to enjoy and Live LIFE to its fullest.  I am present with my family, I connect with friends, I find time for travel, adventure and learning new things all the time.  Most importantly though, is making sure I am Living LOVE..First of all, self-love as you can’t truly love others unless you love and accept yourself.  When you love yourself you can open your heart to all beings and in doing so, you leave the world a better place!  So I invite you to daily check in with yourself and ask “Am I Living Fit, Living Life and Living LOVE”??  Namaste!”

Elicia Miller – “The #1 key to radiance at any age is self-love, loving your inner child and listening to your needs; through that comes the desire to take care of your body with healthy food, exercise, rest, healing practices, feeling your emotions (instead of numbing them causing dis-ease) plus you will make sure to have healthy relationships and choose based on how you feel around people and situations. When you love yourself, you have confidence, self-esteem and self-acceptance and are able to love others with compassion instead of judgement. And there is nothing more beautiful and radiant than a loving person who is aligned with their higher self. I think being radiant is all about being authentic, healthy, excited about life, playful and loving.”

Rachael Pontillo – “Eating the right foods and using the right skincare regimen for your unique needs + a self-loving, positive mindset = radiant skin for life!”

Evita Ramparte – “Fast. Fruit. Forgiveness. Eat Fruit. Get Juicy! Cleanse. Detox. Rejuvenate. Reclaim Your Body. Reclaim Your Life. Rise Like A Phoenix From The Ashes!”

Ann Louise Gittleman – “Your vision will become clear only when you look into your heart.”

Rachel Feldman – “Be true to your self-care, honor putting yourself first and be self and you will radiate, detoxify with ease and lose weight naturally. It will be easy when you, put you first. Step into the sexy self you are because you deserve it.”

Lynn Burns – “An attitude of gratitude can make all the difference.  It will enrich your entire life and journey.”

Donnalynn Civello – “When you start to learn the life lessons you chose for yourself, the lessons get much easier and your life gets much happier and more peaceful. Do the work. Get the lesson and get out. Your life will be much better for it. What are you waiting for?”

Janet Raftis – “If you are vulnerable and show your heart, when you need it most, others will hold it up for you to see.”

Linda Celauro – “Do what feels right for you—don’t compare yourself to anyone else….and always trust that inner voice.”

Camille Leon – “Whatever it is you want, if you want more of it, better health is likely to help get you there faster. Holistic and natural health options create positive ripple effects (instead of negative side effects). And we have them at the Holistic Chamber of Commerce where you can search for free!”

Sandra Zimmer –

  1. Authentic communication combines your emotion, your situation and what you want to happen.
  2. Your heightened emotion provides information to help uncover what you need to communicate to others.
  3. Every woman needs a form of self-expression to release the intensity of life and to reclaim the state of peace where she is free to communicate authentically.
  4. Self-expression is the thing you do for yourself to release inner emotions.  Communication is the message you give others to share what you think, feel and want.

Jeanna Brown – “Wanting to live a healthy lifestyle is a choice, nothing is perfect but you must try.” “Both emotional and physical wellness are equally important.”

Jolene Hart – “Instantly add more antioxidant power to your plate by focusing on eating an array of colorful foods. These natural pigments are a symbol of the powerful anti-aging, beauty-boosting phytochemicals contained in your food!”

Betty Murray – “One of the most profound things you can do for your health is reduce your busy-ness – the constant stress of being a human doing creates an atmosphere of self-care as a luxury rather than a requirement. It also leads to poor food choices and skipping exercise, rest and proper sleep – all factors that reduce our radiance.”

Holli Thompson – “Age is a function of what’s going on in our brains and our lives. Our thoughts can create an extraordinarily beautiful aging process.”

These are all great reminders for us!

My takeaways…

Inner Beauty Endures, Regardless of Age…

Taking Care of Yourself on the Inside will be Reflected on the Outside…

Eating Well and Proper Self-Care Need to Be Non-Negotiable…

Temporary Fixes Are No Cure…

Everything You Need to Be Happy is Already Inside of You…

I hope we can all Rediscover the Radiance and Inner Beauty that lives in us ALL!

Thanks for reading, & keep well,

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