Saturday, October 31, 2015

3 Tips to Defend your Immune System

It's that time of year where people are getting sick. 

Put on your armor with these 3 simple tips 

and defend your immune system.

1. Guard with Greens 

 Dark colored leafy greens are packed with antioxidants and a wide variety of phytonutrients to fight agenst infections. A fist full of spinach or kale in your protein shake is a great way to get them into your diet.  Mom always said to eat your veggies. Arbonne Essentials makes this easy, featuring a Greens Balance with its spectrum of proprietary color blends of whole fruit and vegetable powders — delivering antioxidants, phytonutrients and fiber you need to have a more balanced, healthier diet every day. Try 1 - 2 scoops daily divided in your protein shakes or water. Mom would be so happy. 30 servings/30-day supply.

2. Defend with Vitamin D + B 12

Spray Vitamin D + B12 Daily. Vitamin D is tough enough to get in the summer months with sunscreen use, but now that we are heading in doors, it's going to be a real challenge. Vitamin D helps your cells communicate so that you can best fight infection and disease. It is known as the “sunshine vitamin” because exposure to sunlight results in a series of biological processes that ultimately leads to the creation of vitamin D.  Vitamin B12 supports a number of criticalfunctions in the body, including supportof normal energy metabolism, which can contribute to the reduction of tiredness and fatigue. It supports the normal functioning of the nervous system, cell division, and red blood cell formation. It’s found at significant levels in various types of meats and at lower levels in plants and vegetables. This means that individuals following a vegetarian diet maybe at risk of deficiency. 

  3. Protect with Protein.....and Pumpkin

Protein helps build lean muscle mass, improve fat burning capacity and keeps you satisfied between
means so you are not reaching for treats. You should have protein with each meal. Use the Arbonne vegan protein shake mix as a meal or a recovery shake after your favorite exercise. Adding pumpkin
promotes your health by contributing Vitamins A and C along with fiber and carotenoids to improve immunity. Greens Balance has pumpkin in it as well.
Content modified from LifeTime Fitness flyer.

Saturday, October 10, 2015

Organic Zucchini Salad

I find myself CRAVING this dish. Like I make it and mow down the entire bowl.  You can mix it up to suit your taste buds. It's just awesome.

Use ORGANIC - If you don't know why, look at this
In a bowl, mix the following
1 raw Zucchini spiralized with a Veggeti 
10 +/- Cherry Tomatoes quartered
1/4 C chopped red onion
1 Can Chick Peas/Garbanzo Beans

Dress and Mix with:
1ts Extra Virgin Olive Oil (I get organic from Costco)
Lemon juice from about 1/2-1 lemon
salt and pepper to taste

You can add so much to this:
Cilantro and Chili powder
*You could saute this puppy with some garlic and eat it hot. 

Sunday, October 4, 2015

Top 5 Reasons you should not go to the store.

Consumers around the globe are shopping more and more online. Almost 50% of global internet users have purchased something online. There are many great reasons to turn your dollar to the internet.

1. It's Easy - 24x7 - you don't have to leave your house to get the things you want. No getting dressed or cleaning up to go face the world out there.  You can shop online 24x7. Great for the busy person.

2. Many companies offer a subscription for discounts program.  They are often for a small fee, but the savings far outweighs the expense. Often the more you spend, the more you save.

3. Share in the Revenue - above and beyond discounts, retailers have affiliate programs or offer income opportunities that PAY you for purchases and referring others.

4. Gas and Time - Yes those are a valuable resource in our world. It is faster and cheaper to order online than it is to get into your car, park, drive to and from, get stuck in traffic.

5. E-commerce helps society in that it helps reducing cost of products so less affluent people can also afford the products, and has enabled access to services and products to rural areas as well which are otherwise not available to them. *according to

As an Independent Consultant with Arbonne International, I promote and utilize these benefits daily. 1. The Arbonne website is up and running 24x7 for me to shop.

2. Most of my clients benefit from the Preferred Client program (which is often free) for $20 annually. For that they get 20%-80% off their products.

3. I benefit from being paid for referring these products to people I know and meet.  I get a greater discount, monthly paycheck and tax benefits.

4. Arbonne's shipping facilities are Carbon Neutral and Green and Growing.

5. The quality of these products are high end and Swiss formulated. Botanically based, beauty, health and wellness. Vegan certified. Without the direct e-commerce distribution system, they would not be affordable for most.

If you don't know where to start, let me know and I will answer your questions.

Thursday, August 13, 2015

It's Hatch Time

A spicy way to end the day.

Check these out.....
 My Hatch Chicken Enchiladas

2-3 cups of shredded chicken. I took the leftovers from last nights Rotisserie Chicken.
1 - Package of Rudi's Gluten Free Spinach Tortillas or Guiltless Tortillas
1/2 C ish  Chopped Onion
4 Cloves Garlic Minced
1 TBS Olive Oil
1 1/2 C Roasted Green Chilies
1TS Cumin

If using dairy:
1/2C - 1C monterey Jack Cheese
1/2 C Crumbled Cotija Cheese

Salt and Pepper to taste

Preheat Oven to 375

 Saute the onion and garlic in the olive oil until the onions are translucent.  Then add the chicken and sprinkle with cumin, salt and pepper. 

Get a warm tortilla and fill with the chicken, garlic, onion mixture. Add about a tablespoon of cotija cheese.  Roll and place seam side down in a prepared casserole dish. Repeat.

Once filled with enchiladas, pour the Hatch sauce on top. Sprinkle remaining cheeses on top if desired. Heat in oven until cheese melts, or about 10 minutes.  There are many vegan cheese to use as an alternative.

For a complete 30 day clean eating program with support, menus and recipes, consider joining my next coached program.  For more information email me.

Saturday, August 8, 2015

Arbonne Vegan Protein Bars

This is the basic recipe. 
You can modify and add to it, kinda like a meatloaf. Whatever is around, put it in there.

3-4 Cups Gluten Free Oatmeal or Rice Krispies

In separate bowl combine:
2 C Almond Butter
1.5 C Agave or Brown Rice Syrup
Microwave for 90 seconds and stir.

Pour warm ingredients over dry and mix.  Then roll into balls or spread out between parchment paper and cut into squares with pizza cutter. Put in fridge to firm up.

Some ideas to add in are pumpkin or sunflower seeds. A little course salt. Coconut flakes, coconut oil. so many ideas.

Monday, June 22, 2015

Not Your Everyday Lemonade Stand

Summertime in my family means lots of lemonade. Anything easy to hydrate the kids that's not soda and full of sugar is OKAY with me.

Our FAVORITE drink WAS Crystal Light Lemonade and the delish Chick-fil-A Lemonade with Splenda.  Oh how I thought I found the perfect drink. Until.....(que sound effects.....dun, dun, dun) 
I schooled myself on artificial sweeteners.  

Don't despair, we have brought back lemonade and I am here to share it with you. You will need lemon juice. I purchase organic lemon juice from Costco. Water. I use the wonderful reverse osmosis water from my well. Sweetener.  Your choices are stevia, xylitol, maple syrup, honey.  

My typical mix is 1 Cup Lemon Juice to 6 Cups Water
Sweeten to taste. 

Monday, June 15, 2015

Ana's Pancakes

Straight from my exercise and healthy eating friend, Ana Bosada's Facebook timeline

This is our breakfast today, easy and healthy pancakes. Put all in a blender
1 1/2 cups of gluten free oatmeal
1/4 cup flax seed
1/8 cup chia seed
1/8 hemp seed
1 reap banana
1 tbs cinnamon
2 tbs vanilla extract
4 eggs
1 cup almond milk
1/2 cup unsweetened apple sauce
A the end without blending you can add blueberries or dark chocolate chips (enjoy life brand is best)

Friday, June 5, 2015

Flap Jack Friday

Like magic

I just turned my protein shake in to pancakes.  

2 scoops (1 serving) Arbonne Essentials Vanilla Protein Powder
1 scoop Arbonne Daily Fiber Boost
1 Egg
1/8 ts of baking powder
Almond Milk - I didn't measure this but slowly added (as I stirred this all together) until I got the consistency of pancake batter. Probably 1/4 C ish.

Put it all in a small bowl. I used my 1C glass Pyrex measuring cup.
Blend with fork.

Heat skillet and pour out like a pancake.

It won't bubble up like other pancakes, so just watch them and flip them when ready.

Tuesday, March 10, 2015

What do you need to SHED......

in your diet or off your body?  

Have your tried and failed and failed and failed?  It's time to GET UP and unpack when self-discipline fails and a hunger that food doesn't satisfy grows.  

Join me in a spiritual journey of the Arbonne 28 Day Whole Foods | Clean Foods Program.  

Email me if you are interested in learning more.

Friday, February 6, 2015


When people hear the word “DETOX”  they usually think drinking only only lemon juice and cayenne or picking up a pack of juice from a local store and gulping down some green stuff. 
I wanna be clear that that’s NOT what I’m talking about. I’m talking about GENTLY INTENTIONALLY detoxing. 
I wanted to talk about the BENEFITS that a detox does for the health of your body, mind and emotions.

#1. alkaline vs acidic

There are different pH’s around the body. The skin is at a certain pH, the stomach is at a certain pH, the vagina is at a certain pH, and they all vary depending on the job of that organ.
The stomach should be more acidic to break down proteins where as the blood is more alkaline to support health and balance.
So what’s the issue? 
With what we are DOING, EATING, and THINKING we can either send our body to a more ALKALINE state (where it wants to be) or to a more ACIDIC state where then chronic disease can prevail.
All chronic disease is a result of chronic inflammation and the body being too acidic.
What to do?
The number one way to alkalinize the body is to add minerals like magnesium and antioxidants like vitamin E.
Eat whole foods. Avoid foods that are devoid in these nutrients like processed foods, foods high in sugar, foods coming from a box or through a window of your car.

#2. what about fasting?

This might be one of the most wildly misunderstood and misused words in the health world. Fasting means not eating for more than eighteen hours.
It gives the gut a break from foods, can be super beneficial and a way to add health to your body and life.
In the Christian culture, fasting is a prayer accelerant!  Abstain from food for spiritual reasons. Daniel 6:3 (KJV) And I set my face unto the Lord God, to seek by prayer and supplications, with fasting, and sackcloth, and ashes
The thing that people forget is that fasting ALSO means: 
Not answering the door
Not going to your stressful job
Not answering your phone
Drinking lots of water
Sleeping a lot
Taking a break from life
Giving the body and spirt an opportunity to fully rest, heal and rebuild
Please realize that when you’re JUST fasting from food it takes a toll on your adrenal glands, so when you’re still running around like a crazy person and not eating it creates a massive stress.
So please, if you are going to take a day and fast…do just that, take the DAY.
You’ll feel like a million bucks on the other end.

#3. it creates lifestyle shifts

A gentle 30-90 day detox from processed foods and processed life is such an incredible way to create a lifestyle transformation. When you choose to avoid foods that trigger inflammation like gluten, dairy, soy, sugar, alcohol and caffeine, it allows the body to press pause on the stress that those foods were creating in the body.
It also allows you to then pay attention to how AMAZING you feel when you’re not eating them.
It also allows you to then have CHOICE around what foods you then choose to reintroduce as part of your daily intake.
Most people who do a 30-90 detox feel so amazing that they then only OCCASIONALLY eat breads, pastas, pizza, cookies, crackers, cereal, cakes etc and they are no longer a staple in the pantry…they are an occasion.
And its only because your body told ya so. 

#4. you get to rewrite your cells

Cellular turnover varies for each organ. One of the coolest things about doing a gentle detox, like Arbonne’s 28 Day Clean Eating Challenge /30 Days To Fit (see here), it allows your body’s cellular turnover to happen WITHOUT a whole bunch of junk floating around and under chronic inflammation and old patterning.
Your taste buds for one.
Your taste buds turn over about every 10 days to 2 weeks. Foods that you might have disliked before will have an opportunity to show up a bit differently. You may find you become more sensitive to sugars or salt. You may find that the donut no longer even looks good (yes, its possible).
Your GI track turns over about every 3-5 days. You can rewrite the health of your GUT, and as many of you know 80% of our immune system sits in our gastrointestinal track.
Your immune cells live for around 90-120 days. With a detox program that you do over a 3-4 month time you can start to recreate your immune system.
So, those of you who are doing the 28 day thing?
You might want to reconsider and tack on an extra 60 days or so.
Your body will thank you.

#5. the importance of sleep

Again, many people who dive into a detox program will notice the first few days as not feeling awesome. That’s usually reflective of toxins being released from organs and affecting sleep, energy, or your mood.
Often people are addicted to sugar or caffeine and didn’t realize it so there may be a period of withdraw.
Pushing through the first few days will be the best thing you could do for yourself. Because when the body isn’t preoccupied with addictions and sugar cravings, and inflammation, it can focus on HEALING and REPAIRING.
When does this happen you ask?
When you sleep.
So avoiding all the foods that are triggering inflammation and addiction is JUST as important as giving your body the time to sleep.
The only thing that sleeps at night is your brain. Everything else is healing, repairing, and regenerating like mad (hence #4 above).
7-9 hours a night in TOTAL darkness.
Heal baby heal.
If you’re interested in doing Arbonne’s 30 Days To Fit to see how amazeballs you can feel contact me

let the detoxing begin!

adapted from Dr. Tanda Cook