The Skinny on Sauerkraut

sauerkraut info

Do you remember last month I shared on my newsletter a recipe for homemade sauerkraut? And I bet you thought “why on earth would I do that?” Well, I promised you more information if you tried it, and since it should be ready to eat by now, here it is. From Organic Facts  you can see that this fermented food leaves no stone un-turned in your body to improve your health, from boosting the immune system to energy production, this is a “superfood” in its own right and something you should add to an all around healthy diet.

Now you want to know “got a recipe for me?” Well I sure do! see below, and let me know if you like them.

Avocado Reuben

from PETA

2 slices rye or pumpernickel bread
Thousand Island dressing
1/2 avocado, pitted, peeled, and mashed
1/4 cup sauerkraut

  • Spread one slice of bread with some mustard, the other slice with Thousand Island dressing.
  • Place the bread slices, dry side down, in a lightly oiled skillet. Top one slice with avocado, and the other with sauerkraut.
  • Over medium heat, grill the sandwich until lightly browned and hot, about 5 minutes. Put the sandwich halves together and enjoy!

Makes 1 sandwich


My favorite Chai Tea recipe

chai tea

I have done alot of trial and error until I found just the right Chai tea recipe.

Mix up this blend of spices and keep it in an airtight jar, I like to add it by a heaping teaspoon to tea, smoothies, oatmeal, etc!

  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground cloves
  • 1 teaspoon ground ginger
  • 1 teaspoon ground allspice
  • 2 teaspoons ground cardamon
  • 1 teaspoon freshly grated nutmeg
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground tumeric

Green Bean and Mushroom Casserole

Prep Time: 10 minutesvegan-green-bean-casserole-3
Cook Time: 50 minutes

Ingredients (4-6 servings)

16 oz fresh green beans (or frozen.. but please not canned) ends trimmed

Mushroom Cream Sauce
4 oz crimini mushrooms, sliced
6 oz shiitake mushrooms, sliced
1 1/2 c. vegetable stock
1/4 c. white wine
1/4 c. flour
1/2 onion, minced
6 cloves garlic, minced
1 Tbsp bacon fat
1 Tbsp olive oil
1/2-3/4 c. almond milk
3 sprigs of thyme
3 shakes red pepper flakes
1/2 tsp sea salt
1/4 + 1/8 tsp freshly ground black pepper
1/8 tsp freshly grated nutmeg

1/4 c. flour
1/2 c. panko bread crumbs
3 tsp olive oil
a pinch of salt
freshly ground pepper to taste (a little or a lot depending on how much pepper you like)

Fried Shallots
1-3 c. sunflower oil for frying
2 large shallots, sliced
1/4 -1/2 c. flour for tossing


In a large pot bring water to a boil to blanch the green beans in boiling salted water for 2-3 minutes, remove the beans with a slotted spoon
place in a boil of ice water to stop the cooking and keep that vibrant green color (for frozen, simply defrost).

In a small bowl combine the ingredients for the topping, place in the fridge until ready to bake.

In the large saucepan melt the bacon fat in the oil over medium heat with the spices and thyme for about 2 minutes.
Add the onion/garlic minced mixture, sear for about 5 minutes over medium high heat, then add the mushrooms and saute over medium heat for another 3-5 minutes until somewhat browned.
Add the flour to the pan, cook about 5 minutes to get rid of the raw flavor and coat the vegetables. Deglaze the pan with the wine, cook for about 1-2 minutes,
use a wooden spoon to scrap all the browned bits off the bottom of the pan, and stir to incorporate. Add the vegetable stock and cook over medium heat for
about 5-7 minutes add the salt and pepper, then add the almond milk and nutmeg, stir well then turn down low until ready to use.

Place the beans in a baking dish. Pour the sauce over the beans and top with the topping. Bake for about 30 minutes, until golden brown and bubbly.

While the casserole is baking, heat the oil in a pan, toss the sliced shallots in flour and fry in the oil, tossing halfway through, for about 1-3 minutes, until golden brown.
Remove from oil with a slotted spoon and place on a paper toweled lined plate.

Remove from oven and add crunchy shallots.


10 reasons you need to take a cooking class…

shakshuka with pita hummus and feta

Shakshuka with pita humus and feta

#1 You will learn to cook better meals

#2 You will pick up new skills

#3 Meet new people

#4 Cooking is fun

#5 Try new foods

#6 You don’t have clean up after (but you get to eat & take home leftovers)

#7 Trying new foods expands your palette

#8 It will get you off the couch & out of the house

#9 You’re tired of eating the same old thing.

#10 It’s delicious!

Find our classes here

Antibacterials being removed from soap

antibacterial soapAccording to a report on, by Maggie Fox  news “The Food and Drug Administration says they do little or nothing to make antibacterial soap work any better and said the industry has failed to prove they’re safe.”


The problem with Triclosan is a growing body of research also shows that this ingredient can alter how our thyroids work, increase our resistance to antibiotics, and even make our allergies more severe. From an article dated 2012 in Prevention Magazine.  Antibacterial Soap will kill off both the good and the bad bacteria, causing you to be sick more often not less.

A much healthier alternative is HerbaSafe anticeptic liquid hand soap.  It’s a TRICLOSAN-FREE, highly effective herbal product that is dermatologically safe – yet mild enough to be used repeatedly throughout the day. It contains a blend of natural oils which leaves the hands clean and silky smooth every time you use it.


Gut Health Issues

Lately it seems a lot of my clients are suffering from gut related issues. Case in point being a long timer with Graves disease or hyperthyroidism that exhibits all kinds of symptoms that maker her feel bloated, tired all the time and foggy, like she cannot focus at all. Constantly craving sweets as soon as she is done eating, very lethargic. I felt the best course of action would be to do a cleanse, with a focus on candida.

In order to start the healing and boost the flush cycle, we went with a 3 day process that included only warm food, including Pau d’arco tea, roasted barley tea, fresh home made bone broth with cooked vegetables and low quantities of protein, lots of water and we started a cycle of supplements including the following:

Coconut Oil 2 tablespoons per day

Vegetarian Probitoic 14 Billion  good bacteria- 1 tablet twice a day

Healthy Natural Systems (HNS) Liquid Colloidal Minerals 2 tablespoons per day

Leptinal 90 1 tablet twice a day

Vitamin D3 5000 Iu 1 tablet twice a day

Vitamin C -1000 1 tablet twice a day

So far, it has been working well and my client feels better, is less bloated and has more energy. She has opted to do a 2nd round of the cleanse before we move to the next step.
(disclaimer: please be advised, these links are affiliate links, I am using them for information purposes)


We are in the middle of a sleep debt crisis, writes Arianna Huffington, co-founder and editor in chief of The Huffington Post, and that has major consequences – our health, our performance at work, our relationships and our happiness. What is needed, she says bravely, is nothing less than a revolution. Only by renewing our relationship with sleep we can again take control of our lives.

Through a sweeping, scientifically rigorous and highly personal quest for sleep from all angles, Arianna delves into the new golden age of science which analyzes the vital role sleep plays in every aspect of our health – weight gain, diabetes and heart disease, cancer and Alzheimer’s disease.
In The Sleep Revolution, Arianna shows how our cultural dismissal of sleep as time wasted compromises our health and our decision-making and undermines our work life, our personal life – and even our sex life. She explores the latest science about what is really going on while we sleep and dream. She further buttresses the side effect of taking sleeping pills and also the negative effects our addition to technology can have on our sleep. She also offers a number of recommendations and tips from leading scientists about how we can get better and more restorative sleep, and live up to its incredible strength.

In today’s fast-paced, always connected, constantly harried and-sleep-deprived world, the necessity of sleep can not be undermined – and its elusive – than ever. The sleep Revolution both sounds the alarm about our international sleep crisis and awakening this need gives a detailed road map on the large sofa that can help our lives, our communities and our world.
“Arianna shows that sleep is not only vital for our health, but also crucial to help us reach our goals. Sometimes we need to learn to sleep in!”

Sleep Disorders Overview.
Sleep problems, including snoring, sleep apnea, insomnia, lack of sleep, and restless leg syndrome are common.A good night’s rest is essential for optimal health and can affect hormone levels, mood and weight.

(this is the final installment of our sleep series)

Whats Integrative Wellness?

I know that you hear the word “integrative” and “wellness” thrown around a lot these days. It can be confusing, and I wanted to take a moment to be your guide through what that can mean to you.

  • Integrative medicine, wellness and nutrition really means looking at you as a whole, not just your symptoms. We are finding that it’s not only what you eat, or don’t eat, but also your lifestyle that can be making you sick.
  • Always working long hours and not taking time for yourself, segregating yourself from others instead of going out and relaxing.
  • Not getting enough exercise. All of these things are terrible for you, life needs balance.
  • We get nourishment from more than what we put in our mouths, isn’t it time you invested some of your hard-earned money in making yourself well?

You do not need to go it alone, I can help you create a road map to better all-around health.

Could one conversation change your life?

Contact me for a 15-minute consultation to find out.

Are you starting to feel the need for summer?


The “dog days” of sitting on the beach and just enjoying the warm breeze and the sand between your toes?

Let us help you kick-start a healthy summer! For a limited time, we are offering a 3 week reset for your best health diet. A $400 value for only $300.

4 – 1/2 hour consultations, diet plan w/shopping list and easy to follow recipes.

Making the switch from an energy based, fast metabolism diet to a nutritious, anti-inflammatory diet for 3 weeks will get you off to a great start. Your results will vary, but our diet will be tailored specifically for you, will help with common dieting issues caused by serial dieting.

  1.  feel less bloated
  2. detox properly and healthfully
  3. feel & look  great

Contact us today for your free, no cost or obligation consultation to get started to really feeling great!

If you join our mailing list, you can also get a half price cooking lesson. $225 value for $110!



Students who stay up late perform worse at school the next day: I have previously written about the influence of sleep on the human brain. A lack of sleep can cause you to mix together different memories which do not occur together. In young adults, sleep also affects the ability to learn new procedures. The benefits of sleep naturally lead to speculation that sleep can help older adults prevent the cognitive decline that aging brings. It has been observed that older adults who suffer from insomnia fall faster than those who do not. Another possibility is that a regular sleep during the life associated with fewer problems.

A paper published by Michael Scullin and Donald Bliwise in the January 2015 issue of Perspectives on Psychological Science tried to find out what is going on. They conducted a massive meta-analysis. (A meta-analysis overlooks the many published studies in a field of inquiry to investigate what really seems to be happening in an area.)
There are many ways to sleep and study their impact on thinking and aging. Some studies make use of self-reports of the quality of sleep and measurement of the cognitive performance. Some of these self-report studies looking at people of different ages. They investigate the relationship between the quality of sleep people get at a point in time and their performance later on.

Other studies use different measures of sleep. Some make use of an
actigraphy device with the name, which measures whether the person is moving. (The Fitbit is a kind of actigraph.) For long periods without movement signals are good (but not perfect) when a person sleeps. Still other studies have measured physiological aspects such as brain waves so that it is possible to tell the level people sleep and what sleep phase they are in. Finally, there are experimental manipulations sleep, such as sleep deprivation studies and some other forms of studies.

There are many interesting findings in this paper, and it’s worth giving consideration in order to be adept with how sleep affects our thinking capabilities.

Here are a few highlights:

First, to improve the relationship between sleep and thinking, as our thought earlier in life appears stronger and later becomes weaker. A goo
d night’s sleep helps young adults learn better the next day. Sleep also helps to consolidate young adults (or fixed) memories of the day more than it helps older adults. Middle-aged adult shows smaller effects of sleep and learning, and older adults have almost no relationship between sleep and learning at all.

Sleep deprivation studies has the same implication. This study (sleep deprivation) ensnares and retards our Intelligence quotient generally, but its effect is stronger in younger adults and far worse in seniors.

Of course, some of the problems with the study of sleep in older adults are that older people generally need less sleep compared to younger adults and older adults who get the most sleep are the sick ones or those having one challenges or another. However, these results suggest that the amount of sleep that older adults get at that stage of life is not a cause of cognitive decline.

A point of focus is the fact that the amount of sleep one gets in the middle age affects his or her cognitive health in old age. The longitudinal studies are particularly useful for this work. As adults get regular sleep of about 8 hours in their 40s and 50s, they show fewer signs of cognitive problems, such as senile dementia as they get older.

Putting all this together, it seems that sleep is very important for the current cognitive performance in younger people, and that sleep helps cut down brainstorming as we get older. Sleeping in middle-aged adults is still important, however,
because a good sleep habits in middle age are associated with better mental health in later life.