Luo Han Guo (Monk Fruit) is native to southern China and has been used in Traditional Chinese Medicine for decades.

Because of its many healthy benefits, it is commonly called “the immortal’s fruit”.

Why should you care? Read on…

  • Luo Han Guo is an ideal sugar substitute and will help you kick that sugar addiction to the curb! 
  • It gives you the sweetness of sugar without affecting your blood sugar.  In fact it’s glycemic index is zero.  
  • Monk fruit’s sweetness does not come from fructose or sucrose.  Instead it comes from mogrosides which are antioxidants – substances that protect your cells against free radicals.  Mogrosides, specifically Mogroside V (found in monk fruit), as well have anti inflammatory properties. 
  • Because of these naturally occurring mogrosides, this immortal fruit is 150x sweeter than sugar.  
  • There is promising research taking place that delves into monk fruit extract’s ability to inhibit cancer cell growth. 
  • Since it does not have an effect on one’s blood sugar, Luo Han Guo can safely be used by diabetics.  Allowing for sweetness without the negative side effects!





  1. Hydrate! 

Often sugar cravings are a sign of dehydration.  Before you give in to that sweet tooth be sure to quench your thirst.  You may just find that craving loses its grip on you.   I love to add a tiny pinch of sea salt and squirt of lemon to my room temp water.  Because of its mineral content, sea salt is a great source of electrolytes and lemon is the king of citrus when it comes to those electrolytes! 

  1. Sweet is one of the five basic tastes that our taste buds perceive and guess what? Nature has provided plenty of sweetness for our satisfaction.  To avoid craving artificial sweets (which have no nutritional value!) be sure to incorporate plenty of naturally sweet foods into your diet.   Sweet potatoes, butternut squash, strawberries, yams and cinnamon are my favorites. 
  1. SLEEP!!! When we are sleep deprived our bodies look to a quick fix for energy and we are vulnerable to those sugar cravings.   If you find yourself constantly fatigued it is time to analyze your sleep habits.  Of course we are not going to always be able to get that idealized 8 hours of sleep.  A great trick to combat fatigue is a simple 5 minute eyes closed reset when that feeling of utter exhaustion hits you. 
  1. Kick the caffeine to the curb, or at least decrease your intake.  The highs and lows of this stimulant include blood sugar swings, dehydration and mineral depletion.  All of which will increase your cravings for the white stuff.  
  1. If you are going to use sweeteners, opt for the gentle ones.  These include maple syrup, brown rice  syrup, raw honey, dates, blackstrap molasses, coconut sugar, stevia and monk fruit.   
  1. Move daily.   Whether this is walking, jogging, swimming, dancing, gardening – get that beautiful body in motion!  Even just 15 minutes a day will help balance your blood sugar levels and reduce tension. 
  1. Forget about fat-free.  Typically when makers remove the fat, they add in sugar to compensate.  Plus, fat free processed foods are far from satiating and will leave you hungry.  Which of course leads to sugar cravings.  
  2. Take inventory of how much protein you are eating. Adequate protein intake is a sure way to stabilize blood sugar levels and stave off sugar cravings.  Be sure to choose high-quality whole food sources like lean meats, fish, chicken, nuts, and legumes.  To figure out your daily requirements, it is wise to run the calculations based on your age, weight, activity level and health goals.   Here is a great free calculator from bodybuilding’s website:
  1. Add some spice to your life!  They will naturally sweeten your food and satisfy your sweet tooth.  My favorite is cinnamon which has also been shown in research studies to lower blood sugar levels.   Other sweet spices to experiment with are nutmeg, cloves, cardamom and coriander.
  1. Make life sweeter!  Enjoy extra time with and hugs from family – soon enough you can add friends to that hug list too I hope (post pandemic).  While your body can survive with zero processed sugar, we all know it that it needs connection to thrive.   Be good to yourself and practice self love and care.   Warm baths, walks in nature, meditation, stretching, massage and breathing exercises are all easy ways to give yourself a little TLC.   



  • Magnesium is a mineral found in the sea, plants, the earth,humans and animals.   In fact every cell in your body contains it and needs it to function!  
  • As the second most abundant intracellular cation after potassium, it is a cofactor in more than 300 enzyme systems that manage various biochemical reactions in the body.
  • To name a few of its important roles, magnesium is required for muscle contraction and relaxation, ATP metabolism (which is vital to energy production), bone formation, blood pressure, heart rhythm and normal neurological function.   


Hypertension, ADHD (attention deficit disorder), Alzheimer’s disease,type-2 diabetes, cardiovascular disease, and  migraine headaches

Scientific literature shows that magnesium intake has decreased over the years especially in the Western world.  Deficiency is not uncommon among the general population and Prominent cardiologists have even called magnesium deficiency a principal driver of cardiovascular disease and a public health crisis.

Since less than 1% of our total Mg is in our blood serum (50-60% is in our bones and then the rest is in our soft tissue), it can be difficult to measure our levels.   However,  we can easily assess whether or not we have symptoms of magnesium deficiency.    Are you deficient?  Check out Dr.Day’s article to help assess: 


The great news is that  this mighty mineral is plentiful in so many delicious and healthy foods.  While using Food as medicine to intake our nutrition is the ideal way to go, fortunately there are many quality Mg supplements out there today.   More information to follow at the end of this article.  


AVOCADO 50G (⅓ of whole)20mg
BANANAS (RAW)1 medium 32mg


Ingredients:  1 Ezekiel Sprouted Grain Tortilla  (48 mg Mg)

1 medium banana (32 mg Mg)

2 TBs almond butter (89.3 mg Mg) 

1TB Flaxseed (40.4 mg Mg) 

½ c strawberries (9 mg Mg) 

½ blueberries (5 mg Mg) 

Cinnamon (to stabilize blood sugar!!) 


  1.  Warm up your tortilla in the toaster oven to keep it supple. 
  2. Spread your almond butter in the center of the tortilla. 
  3.  Lay your banana on top of the almond butter.  
  4. Sprinkle on your flaxseed seed and cinnamon.  
  5.  Rinse and dry your berries and add them as a side dish. 

Bon Appetit! 


When making a decision on whether or not to supplement, it is vital to know your numbers and consider certain factors.  Keep in mind that the recommended daily intake (RDI) includes mg from the foods we eat as well as supplements we ingest.  

Factors for consideration: 

  1. What is my intake?  

Your magnesium needs are based on your age and sex.  Compare your intake to the Recommended Daily Intake (RDI) from the National Institutes of Health’s table below. 

  1. What medications do I take that may be interfering with my magnesium absorption? 
  1. PPIs (proton pump inhibitors) such as Prilosec (omeprazole) or Prevacid (lansoprazole) are linked to low levels of Mg 
  2. Chemotherapy medication such as Cisplatin is known to cause low Mg. 
  3. Thiazide diuretics such as Hydrochlorothiazide (Microzide)may deplete cellular Mg, especially in the elderly. 
  4. Metformin, a diabetes mellitus type 2 medication, is connected to significantly lower serum Mg levels.  

3.  Do I have kidney disease, parathyroid issues or any condition like Crohn’s    disease that affects my digestion?  All of these are linked to lower levels of Mg.

4.  Do I drink more than 1 alcoholic drink per day or 7 alcoholic drinks per week? Mg deficiency is very common among excessive drinkers. 

5.  Do I experience restless sleep and wake frequently during the night?  Mg has shown to lead to deeper, more sound sleep.  

Armed with the above data about your individual status, you are ready to make an informed decision on whether or not to supplement with Mg.   Of course, one should always check with their current Physician before they start taking any supplements.  So what kind of supplement is best? 

Types of Magnesium Supplements

  1. Magnesium Glycinate — This type is considered ideal when trying to correct a deficiency because it is in a form that is easily absorbed.  It also has less tendency to cause loose stools.  It is most helpful for inflammatory conditions, insomnia, stress and anxiety. 
  2. Magnesium Chelate — This form is in a similar state as the food we eat and as well is easily absorbed by our body.  “Chelated” simply means the mineral is bound to a chelating agent, such as an amino acid, to improve absorption. 
  3. Magnesium Citrate — Only use this form if your purpose is to increase bowel movements.  It is a saline laxative that increases fluid in the small intestine.  
  4. Magnesium Threonate — This is considered the only type of mg that can easily cross the blood-brain barrier and penetrate cell membranes.  It is used for its potential brain benefits. 


  • 20% of people who take Mg supplements can experience diarrhea and loose stools when taking 600mg or more per day.   It is best to stay closer to the 300mg range or less.   


As the temperature drops in our environment, it is natural for our bodies and souls to needed a lil’ extra TLC. There is no denying that we are stepping into winter 2020 with already stressed out nervous systems. I feel it is safe to say that between the pandemic, fires and a crazy election lies a hint of insanity for us all! That being said I wanted to create a post to encourage you to push pause and check in with how your body is feeling. Perhaps exhausted, perhaps tense, perhaps out of balance – wherever you find yourself there is always space for some self care. Here are a few ideas ♡


Think about the “3 C’s”: Connect with yourself; Connect with others; Connect with your community

HOW TO CONNECT WITH YOURSELF: CHECK IN! How am I doing today? How do I feel? What is bothering me? Where do I need to spend less energy, where do I need to spend more? A powerful tool I use daily is to free speak into a voice recording and then play it back to myself. Listening to my free thoughts allows me to wade through the crud in my mind and get to the crux of what I need to do to take better care of myself. I can then in turn be a better mother, partner, friend and practitioner. Once you are clear on what needs to happen, write it down! Put a due date on the item and stick to it. You and your loved ones are worth it.

HOW TO CONNECT WITH OTHERS: Figure out who really means a lot to you in your life and make it a priority to speak to them in the next week. There are many ways to connect – phone, live, via a letter/email – you name it. I’d encourage you to take time to get quiet and realize how easy it is to throw our energy all over the map. That may not be a bad thing, however the more I live out these days the more I realize true satiety comes from depth rather than grazing the surface. Honor your heart’s knowing of who are your true connections and spend your time strengthening those.

HOW TO CONNECT WITH YOUR COMMUNITY: Explore, venture out and find out! There are so many ways to engage in our communities. There are social groups, volunteer opportunities and physical activities to get involved in. Commit to trying something new before the year lets out.


I love reminding myself of the smell-brain connection as I soak in the scents of my new essential oil diffuser. When our olfactory receptors are stimulated, they transmit impulses to our brain. This pathway is directly connected to our limbic system, the part of our brain that deals with emotions. Essential oils can be used to harness those emotions of ours that tend to run wild… My go to for quality and affordability are Rocky Mountain Oils. If you do not already have a basic essential oil kit and diffuser you may consider getting one!


Deep breathing. Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.
Mindfulness Meditation. Focus on your breath. Notice anything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.
Visualization. Close your eyes, relax and imagine a peaceful place, like a forest. Engage all your senses: Hear the crunching leaves, smell the damp soil, feel the breeze.
Repeating a mantra. Sit quietly and pick any meaningful or soothing word, phrase, or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.
Participate in a meditative form of exercise. Try tai chi or qi gong, which use soothing, flowing motions.


Laughter really is medicine. Not only does it boost our mood by stimulating the brain to release endorphins, but it also bolsters our immune systems and raises our pain tolerance. Go ahead – watch that comedy flick, funny youtube video or read that joke. Here is one to get you started!

A priest, a minister, and a rabbi want to see who’s best at his job. So they each go into the woods, find a bear, and attempt to convert it. Later they get together. The priest begins: “When I found the bear, I read to him from the Catechism and sprinkled him with holy water. Next week is his First Communion.”

“I found a bear by the stream,” says the minister, “and preached God’s holy word. The bear was so mesmerized that he let me baptize him.

They both look down at the rabbi, who is lying on a gurney in a body cast. “Looking back,” he says, “maybe I shouldn’t have started with the circumcision.”


GREAT FOR SALD DRESSINGS!!! TRY THIS RECIPE: 2 cups fresh cilantro. 1 garlic clove. ¼ cup lime juice. 2 teaspoons maple syrup or honey. ½ teaspoon ground coriander. ½ teaspoon sea salt. ½ cup extra-virgin olive oil. Blend in food processor and enjoy 🙂

Simple and Savory Immunity Boost!



We all love the sweet fragrance and taste of cinnamon – it’s nothing short of a delight. Given the current state of the world, “Immunity Boosting” is quite the catch phrase.   That being said I am happy to pay homage to this popular medicinal spice that is used across the globe. Cinnamon is thankfully easy to come by and infusing it in a cup of water creates a super drink that has healing properties.

This wonder spice is packed with antioxidant polyphenols and proanthocyanidins which are what give our immune systems that boost. Not to mention, cinnamon is antiviral, antibacterial and antifungal – which all reduce the risk of developing respiratory disorders and other health hazards.

I like to keep it simple and have found the easiest way to extract the goodness from cinnamon is with cinnamon sticks. Add 4 sticks to 2 quarts of water and let them infuse (either covered at room temp or in the fridge) for 2 hours before enjoying!! The water will keep for about 2 days.   A tablespoon of honey is a nice addition too not only for taste, but also for extra antibacterial power.  😘



Kale, Peach, and Cabbage Salad 

Salad of wilted kale, peaches, and red cabbage

Full of vitamin C-rich kale, peaches, and red cabbage this salad boosts your collagen.. 

  • 1 bunch kale, preferably dinosaur/lacinato 
  • 1 cup finely shredded red cabbage 
  • 1 cup cucumber, peeled, seeded and thinly sliced 
  • 2 scallions, thinly sliced 
  • 2 tablespoons extra-virgin olive oil 
  • 2 tablespoons fresh lime juice 
  • 1/2 teaspoon salt 
  • 1/4 teaspoon freshly ground black pepper 
  • 2 ripe peaches, thinly sliced

In a large bowl, toss together the kale, cabbage, cucumber, and scallions.

Drizzle on the olive oil, lime juice, salt, and pepper, then massage into the slaw for 1–2 minutes to gently wilt the kale and the cabbage (will aid in ideal digestion and absorption). Taste, adding more salt, pepper, lime, or olive oil as needed. Add the peaches and toss again. 

Super Seed Baked Oatmeal 

A bowl of healthy oatmeal with strawberries, blueberries, and blackberries

This baked oatmeal is rich in gamma-linolenic acid, or GLA, an essential omega-6 fatty acid that helps your body lock in moisture for healthier, more supple skin.

  • 2 tablespoons ground flax seeds 
  • 1/4 cup water  
  • 1 large ripe banana, sliced 
  • 1 1/2 cups quick cooking oats 
  • 3 TB agave or honey
  • 1/2 teaspoon cinnamon 
  • 1/4 teaspoon ground ginger 
  • 1/8 teaspoon ground nutmeg  
  • 1 teaspoon baking powder 
  • 1/4 teaspoon salt 
  • 1/2 cup + 2 tablespoons hemp milk (or other nondairy milk)  
  • 1/3 cup pure maple syrup 
  • 1 teaspoon vanilla extract 
  • 2 tablespoons melted coconut oil  
  • 1/4 cup pepitas (shelled pumpkin seeds) 
  • 2 tablespoons hemp seeds  
  • fresh berries, for serving  

Preheat oven to 350 degrees F. Lightly spray an 8-inch square pan with nonstick spray. 

Whisk together the ground flax seeds and water in a small bowl, then set aside to gel. 

Slice the banana and place in a single layer on the bottom of the square pan. 

In a separate bowl, mix together the oats, agave, cinnamon, ginger, nutmeg, baking powder, and salt. Add the flax seed mixture, hemp milk, maple syrup, vanilla, and coconut oil. Stir together, then fold in the pepitas and hemp seeds. 

Gently top the sliced bananas with the oat mixture. Place in the preheated oven and bake for 30 minutes until golden brown and set. 

To serve, scoop the baked oatmeal into a bowl and top with fresh berries and more hemp milk.  

Yellow Curry Bowls

A bowl of vegeterian yellow curry with chick peas, avocados, and rice

These easy curry bowls are gluten-free, dairy-free, and sugar-free, and packed with antioxidant-rich vegetables.  

  • 1 tablespoon oil  
  • 1 1/2 teaspoon yellow curry powder 
  • 1 teaspoon fresh grated ginger 
  • 1/4–1/2 teaspoon red pepper flakes  
  • 1/2 yellow onion, thinly sliced 
  • 1 red bell pepper, thinly sliced 
  • 2 cups chopped sweet potatoes  
  • 1 14-ounce can light coconut milk 
  • 1 cup vegetable broth 
  • 2–3 tablespoons yellow curry paste  
  • 1 teaspoon soy sauce 
  • 1 14-ounce can chickpeas, drained and rinsed 
  • Juice of 1 lime 
  • Cooked rice, for serving 

In a large sauce pan, heat the oil over medium heat. Add the curry powder, ginger, and red pepper flakes; toast until fragrant, about 1 minute.

Add the onion and cook until translucent, but not browned, about 5 minutes.

Add the bell pepper and sweet potatoes, then add the coconut milk, vegetable broth, and curry paste. Simmer over medium-low heat until sweet potatoes are tender, about 25 minutes.  

Stir in the soy sauce and chickpeas. Simmer an additional 5 minutes.  

Stir in the lime juice, season to taste, and serve over cooked rice. 

Ginger Pear Smoothie

A refreshing green smoothie made from pear, ginger, and spinach

Enjoy this simple smoothie for delicious, vitamin-infused hydration.   Serves 4. 

  • 2 cups fresh spinach leaves 
  • 1 1/2 cups almond milk  
  • 4 medium pears, chopped 
  • 1-inch fresh ginger, grated 
  • 1/4 teaspoon ground cinnamon 
  • 1 teaspoon vanilla extract 
  • 1 frozen banana 
  • 1/2 cup ice 

Place all ingredients into a blender and puree until creamy and smooth. Divide into glasses and serve. 

When Feeling Sad

      One of my favorite clients (and dear friend) recently told me she was feeling sad.   I wanted to quickly respond with “I hear ya, life’s tough!”, but having been through many of my own bouts of sadness, I knew that response would get her nowhere. So, in effort to help her and anyone on that boat, I’m creating this post on what I’ve learned about getting through those moments…


When feeling sad, down and out – like life isn’t going our way nor are we seeing the fruits of our labor.. it’s time to slow down even more and listen.. what is the universe trying to tell us?  Is there a message? Does a shift have to be made or is this just a temporary state of sadness that all we humans feel – a natural part of life. If it’s the former, get quiet and see if you can hear that message. If it’s the latter, keep in mind that it’s the humans who are able to enter into these temporary states with the wisdom that they are just that (temporary) who will thrive in our world. They feel the emotion from head to toe, honor it, accept it, recognize it’s wisdom and then let it the heck go

When you find yourself struggling to ‘stay positive’, don’t force it – as my gal Mia Falco recently reminded me – that is not authentic. But do feed yourself the right people and the right words to shift your perspective. Use time wisely for it is the one precious gift that is fleeting. We need not worry it away. When you’re sinking into that sorrow slow down and perhaps decide to turn down a different road. Learn something, build something, make something for someone else, write a gratitude letter – so many options! Here’s a list, I hope one item intrigues you. There is beauty to be had, always – even when reality does not appear as we had hoped.



LEARN – ANYTHING!: is a website that offers a plethora of free courses from engineering to languages to plant based cooking.

KEEP IT IN PERSPECTIVE: In no way am I trying to discount anyone’s feelings or circumstances –but often times a gut check is in order, as cliché as it sounds our situations usually ‘could be worse’. Recently I shared space with a woman who lost her child during birth. As a new mother, I couldn’t imagine anything worse and my heart was heavy for days after hearing her story. It sure tugged the reins of my not ideally preoccupied mind back on the right track of gratitude.

HANG WITH THE RIGHT PEEPS – there are folks out there who just get it, who know how to keep their momentum as they navigate through both the good and bad times of life.   You know the ones whose problems seem to roll off their shoulders – make a list of 5 people in your life who fall into this category and make it a point to speak to them or spend time with them.

CREATE CREATE CREATE!  Write a poem, write a song, pick up an instrument, do something with your hands.  Your mind can either create or worry.  Your choice 😉

GIVE THANKS!  It is so lovely to receive a hand written letter in the mail these days.  Over the past decade, the number of first-class mail items sent through the Postal Service has dropped by more than 50% Not counting holiday cards and invitations, the average American household receives just 10 pieces of personal mail per year. Pick up a pen and physically send your gratitude on a card – I know the recipient will love it.



The Power of Now Reflections


There is nothing like watching a sunset while reading the words you scribbled eons ago in a good book.  There is a plethora of heart wise nuggets in Eckhart’s pages.   These three resonate with what myself, clients and friends are feeling these days..


I love how Tolle continually reminds us that really ‘future’ nor ‘past’ exist. Rather, it is memory and anticipation that have merit. We create our identity based on our memories and we receive hope from the future – yet these things are intangible and again, all we truly have is the present moment.. which is why this next point is so key.


Take heed of your wandering mind. I know how tempting it is to let one’s mind dance away from the present, to dwell in the past or to play with excitement in the future.   Yet we should be able to loosely grip the mind and steer it right back here to the Now. If this proposes a challenge, then we are being gifted a lesson: Something needs to change about our present, we need to accept something about our present, or we simply need move away from it. Essentially this is taking control of your life. (I would like to add on that I believe there is always room for creativity and using one’s imagination to manifest destiny – that in itself can be a way to ground into your present. For instance, set aside a 5 minute block where you can mediate on a reality you would like to enter.. creating a “present” moment that you would like to experience.)


I feel like I could re-read this 100 times as a friendly reminder to myself that complaining doesn’t fix anything and only keeps me in victim mode. Powerless plus negative – yuck. That is no place to be.

Having participated in many meditation workshops, I’ve learned that it indeed is human tendency to respond in fight or flight mode. We are protecting ourselves. So no matter how mild or intense a situation that doesn’t ‘feel right’ is, our body will want to label it as a threat. Feeling threatened makes one feel like a victim, and once in victim mode we tend towards negativity.  Negativity attracts depression, worry, anxiety and fear. If we can make an internal shift towards positivity we will instead attract a proactive attitude, love, strength and compassion. While it takes practice, ultimately the choice is ours.




MANTRA: “I rise joyfully to meet each new opportunity.”


*Helps you feel relaxed and reduces anxiety *Stabilizes digestion *Stretches muscles in the shoulders, chest and abdominals *Lifts your mood *Tones the arms *Decreases stiffness in low back *Invigorates the heart

Cobra Pose


  • Lie face-down on the floor with your legs together and your hands palms-down under your shoulders. Rest your forehead on the floor.

  • Inhaling, push off with your hands, and lift your head and chest off the ground, tilting your head back.

  • Hold for two or three deep breaths, and then exhale and slowly come down.

  • Repeat two to five times.

KEY POINTS: Keep legs zippered together as if you have on cobra tail; Keep tailbone tuck to feel a gentle compression of the lumbar spine; Keep feet planted into the ground; Keep chest and heart open; Keep elbows in tight: ENJOY 🙂