Are you ready?

Real Food is ingredients

Only a few spots left for October’s BTY Nutrition Coaching – all online.

Lasting nutrition tools and focus.  Come join me on this journey.

 Time to bring the focus Back To You

 BTY: Small Group Coaching from

As a Certified Nutrition Coach, I will be providing online support through weekly conference calls, videos, a private social media group, and motivational texts.  Topics include:

  • Eating real food, limiting additives

  • How to balance the right fats, protein and carbohydrates

  • Keys to avoiding sugar and cravings

  • Helpful hints to make every meal simple and nutrient dense

  • and much more…

Cost: $85 per person for 4 weeks of coaching

Introductory price $69 per person


Contact me at

or at (707) 408-3359

Sessions begin October 1, 2015

That much water? Really?

Okay, so now you know you need water throughout the day, everyday from my last post

But, did you know that drinking water at a certain time maximizes its effectiveness on the body?

  • 2 glasses of water after waking up – helps activate internal organs
  • 1 glass of water 30 minutes before a meal – helps digestion
  • 1 glass of water before taking a bath – helps lower blood pressure
  • 1 glass of water before going to bed – avoids stroke or heart attack I can also add to this… My Physician told me that water at bed time will also help prevent night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

Your are still short several glasses even after adding all these to your agenda.  Here are a few more hints to get you to optimum hydration each and every day:

  • Drink only water with meals.  You want to taste your food and drinking other liquids will mask your tastebuds and in turn influence the taste of the food you are eating.  Save other liquids for in between meals.
  • Aim to drink 3/4 of your water intake for the day before 3 pm so that you do not end up getting up in the night to go to the bathroom.  Yes, initially you will have to go more often, but within a week, your body will adjust that and you will be able to go longer between bathroom breaks.
  • Take your water bottle wherever you roam!  Keep it with you,
  • Take a sip at every water fountain you pass, or from your bottle since you have that handy anyway, right?  Let the visual cue of a water fountain serve as a reminder to drink some now.

Finally, here is a quick chart to give you an idea of how much water you should take in each day personally.  This is general because it doesn’t take into account any medications/supplements taken, exercise frequency, duration and intensity, and/or your current level of hydration.  Let it be a “good rule of thumb” tool to use as a Minimum amount of water to drink. (8 oz. equals one glass)

Body Weight Ounces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces

Don’t be fooled by the “drink when you are thirsty” recent claims in the media, if your lips are chapped or you are thirsty, you are already dehydrated.

As always, I am here to help just an email away at

Pass the salt shaker….on past your plate.

Salt Shaker

Several of you have asked what is the big deal about salt in your diet.  Here’s the deal..

Added table salt WILL effect your body negatively if you don’t keep a handle on it.  The recommended amount of salt per day is 1500 mg or less.  I err on the side of less because I know that it, just like sugar, will change the way my taste buds respond to food and digestion.  Table salt, while it contains iodine a valuable mineral, is void of many other valuable qualities/minerals that aid our bodies in healing and support good health.  It is overused in processed and restaurant food.

  • Excess sodium will increase your thirst and thus require you up your hydration immediately.  For some of you, it will send you on a sugar binge soon after you eat it because you crave a sweet to counter balance the excess salt.
  • One of the biggest drawbacks to too much sodium is that sodium promotes turning cortisone into the hormone cortisol.  Excess cortisol in your body turns into belly fat, something we are all trying to fight.
  • Sodium also raises blood pressure levels, another negative.

A better bet is to add your own salt to dishes and in your cooking so you can control the amount you get.  I recommend you vary the sources of your salt to include alternating using iodized salt, sea salt and himalayan pink salt.  That way you are providing your body and palate with many different sources of salt and controlling the amount.

An aside fact.  Did you know electrolyte drinks, ie. gatorade, powerade, the like, contain ingredients that wreak havoc on your Adrenal Glands.  These glands are instrumental in the production and balance of many hormones in your body. Being an athlete, I was using those sources regularly to replenish my body during/after workouts thinking I was helping my body.   Once I was diagnosed with Adrenal Fatigue several years ago, I was made aware of this fact.  So, I switched from using a sport electrolyte drink during my long workouts (2 plus hours in duration) to a pinch of sea salt added to my bottle of water.  This way I am gaining the same replenishing electrolyte mix during my workout without added sugar and unnecessary additives and reducing the stress on my Adrenals.

Banana Ice Cream

The banana has gotten some bad press over the years and I want to clear up misconceptions.  While it is one of the sweetest fruits available, it is chock full of nutrients and minerals.  Bananas are a great “go to” when that sweet tooth is nagging you.

One little banana…

  • is loaded with potassium, a mineral helpful in maintaining blood pressure and cardiovascular health
  • contains natural sterols which help block the absorption of dietary cholesterol
  • contains Vitamin C and B6, for immune system support and energy
  • is low fat, with less than 4% of calories from fat
  • has natural fiber, 3 grams per banana, to help regulate digestion and thus keep blood sugar levels from spiking.
  • Did I mention portable and cheap?

Now that the weather is warming up, here is a healthy alternative to ice cream using bananas.

Banana Ice Creambanana ice cream

recipe by youmustlovefood edited by

SERVES 2-3 1/2 cup servings

TIME 10 minutes to mix; 2 to 3 hours in freezer


  • 6 very ripe bananas, peeled and cut into medallions
  • 1 cup almond milk unsweetened
  • 1/4 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • sprinkle of chopped almonds, for topping (optional)
  • cinnamon stick, for garnish (optional)

Other Equipment

  • large resealable freezer bag and Blender or food processor


Put the bananas into a resealable airtight bag and freeze for at least 3 hours or overnight. Place the bananas into a food processor or blender along with the almond milk, vanilla, and ground cinnamon and blend until smooth (this may take a few minutes). Scoop into dishes and top with almonds, and garnish a cinnamon stick.  If you want a thicker texture like traditional ice cream, place blend back into the resealable bag and freeze for up to 3 hours.


Processed Food: Officially Linked to Autoimmune Disease

11712b59b7451f5e9820b07ddea940aaI feel so passionately about the topic of Processed Foods, that I am posting this TODAY.  Scientists have officially linked Processed food to Autoimmune Disease. key here is to keep you informed of the latest research so you can make educated decisions about your own habits.


“U.S. fast foods are often more than twice as salt-laden as those of other countries.” -Have you stopped to ask yourself WHY?  I don’t know about you, but this raises a red flag for me.  Our taste buds require it because over the years we have allowed manufacturers to add more and more salt, preservatives and other fillers to our foods and as a result we are harming our bodies.  We are used to it.  It is the same with sugar.  If you have ever visited Europe, you may recall that their desserts are significantly less sweet and/or salty.  Taste buds are a powerful part of our bodies.  When we eat these processed foods we get caught in a vicious cycle because the more we eat, the more we crave it!

“Just one 6-inch Roasted Garlic loaf from Subway–just the bread, no meat, no cheeses, no nothing–has 1,260 mg sodium, about as much as 14 strips of bacon.”  This is outrageous!  The really shocking part, is the general public thinks eating a sandwich at Subway is a healthy way to eat.  It’s not fried right?  Add a little meat and cheese and your sodium content is out of the roof!

“Refined, processed and bleached salts are the problem…Dr Hendel believes too few minerals, rather than too much salt, may be to blame for health problems. It’s a view that is echoed by other academics such as David McCarron, of Oregon Health Sciences University in the US.” – We have to make choices that provide our bodies with the most nutrient dense foods as often as possible.  This is the way back to improving our health as a nation.

He (Dr Hendel) says salt has always been part of the human diet, but what has changed is the mineral content of our food. Instead of eating food high in minerals, such as nuts, fruit and vegetables, people are filling themselves up with “mineral empty” processed food and fizzy drinks.”  – Well said.  We are making choices that are pulling our nutrition down and only we can change that.

I am here to help!!!!  Call me or contact me, I can help you uncover what is sabotaging your nutrition, even if it is hidden, and get you on the track to feeling your best. or  The end result is helping your body perform at it’s best for you everyday and limiting disease!  You are worth it!

Sugar is working against you! Don’t let it!

Uncovered this article a few months ago.  I am always interested in how sugar and a heavy sugar diet effects our bodies.  You may have seen measurements of how much sugar is hidden in the products we buy and consume.  It is not in the obvious places but in the most hidden spots (for example, see the sources the author refers to below).  I am not even referring to only “white sugar” but the nutrients your body treats as sugar that can overwhelm your blood sugar.  It is important to be aware of all of the things we eat that our bodies treat like “sugar” and limit them.  Nutrient dense foods that are colorful, and packed with vitamins and minerals are the best choices.  Contact me if you want to learn more at  I would love to help you uncover these that are sabotaging your efforts in your own food choices.
In the meantime, check out this Australian study that is eye opening  about how our children are eating these days thinking they are making the healthy choices.

Following in the footsteps of Morgan Spurlock, who ate only McDonald’s food for one month in the film Super Size Me, an Australian man has undergone a sugar-heavy diet for 60 days to explore the ingredient’s impact on his health.

In the upcoming That Sugar Film, Damon Gameau, a filmmaker and TV actor, vows to follow a strict diet of “healthy,” low-fat food with high sugar content, reported.

Within three weeks, the formerly healthy Gameau became moody and sluggish. A doctor gave him the shocking diagnosis: He was beginning to develop fatty liver disease. According to the Mayo Clinic, the most severe outcome for fatty liver disease is liver failure.

“I had no soft drink, chocolate, ice cream or confectionery,” Gameau told Yahoo. “All the sugars that I was eating were found in perceived healthy foods, so low-fat yogurts, and muesli bars, and cereals, and fruit juices, sports drinks … these kind of things that often parents would give their kids thinking they’re doing the right thing.”

RELATED: Family goes for a year without sugar

Gameau reportedly consumed 40 teaspoons of sugar per day, or slightly more than the average teenager worldwide, according to According to the American Heart Association (AHA), the average American consumes 20 teaspoons of sugar daily.

The AHA’s daily recommendations for sugar consumption are 6 teaspoons for women and 9 teaspoons for men.

In That Sugar Film, Gameau observeed that the additive impacted his physical and mental health. Doctors called his mental functioning “unstable,” and the father-to-be reportedly put on nearly four inches of visceral fat around his waist. He was on the fast track to obesity.

Gameau said his sugar-laden diet left him feeling hungry, no matter how much he ate.

His final meal— which consisted of a juice, a jam sandwich, a bar, and a handful of other snacks— is similar to an ordinary child’s school lunchbox.

“Sadly, it was very easy to do and fitted comfortably into the small plastic container,” Gameau wrote on his blog documenting his experiment.

“The last meal was for all the people out there, especially parents, who are led to believe they are doing the right and healthy thing for their children. They are making an effort yet are horribly let down by the lack of integrity in marketing and packaging strategies.”

Gameau told that the experiment’s findings don’t suggest a need to completely cut sugar— but rather a need for more awareness about how much sugar has been added to perceptibly healthy food.

“Sugar’s now in 80 percent of the processed food we’re eating,” he said. “If we can remove that, that’s the first step towards making a change.”

According to the Centers for Disease Control and Prevention (CDC), 29.1 million Americans, or 9.3 percent of the population, have diabetes. In adults, type 2 diabetes accounts for about 90 to 95 percent of all diagnosed diabetes cases.  Research has shown that sugary drinks are linked to type 2 diabetes.

Consuming excess added sugar is also associated with a higher risk of developing cardiovascular disease—the leading cause of death for men and women in the United States, according to the CDC. Heart disease accounts for one in four deaths in the United States, or about 600,000 annual deaths.

That Sugar Film will be released in Australian movie theaters in February 2015. A U.S. release date has not been listed on the film’s website.

Watch What Could Happen to Your Body If You Drank 10 Cans of Coke a Day

This article popped on my screen today and I just had to share it.  I don’t know that I would be willing to do this test on myself, but I was not surprised by the result of this man’s outcome.  What I think is very telling is that all our food choices have an impact on us and so we want to make indulgences a bump on our road to good health, not road blocks!  Let’s just not even think about the money spent on this little trial out of his own pocket (upwards of $450 in one month).

It all started in an effort to raise awareness about sugar content in beverages.  Los Angeles resident George Prior chugged 300 sodas in one month to see if it would have any effect..and guess did!

(Photo: Facebook)

December 03, 2014

Staff Writer Liz Dwyer has written about race, parenting, and social justice for several national publications. She was previously education editor at Good.

Just drinking 12 ounces of soda a day can boost your chance of dying from heart diseaseby one-third, but what would happen to your body if you downed 10 sugar-filled cans of Coca-Cola every day for 30 days? Fortunately you don’t have to go to such extreme lengths because 50-year-old Los Angeles resident George Prior has done it for you.

Prior, who follows the Paleo diet and works out regularly, wrote on his blog that he decided to do the Super Size Me-style project because he wanted to raise awareness about how easy it is to ingest hundreds of grams of hidden sugar through beverages. Downing 10 cans of Coca-Cola (sometimes he added in a few cans of Cherry Coke for variety) put an extra 350 grams of sugar into Prior’s body every day.

“ ‘But,’ you’re probably thinking, ‘Everyone knows it wouldn’t be healthy to drink ten cokes a day, and, besides, I only drink four Cokes a day,’ ” Prior wrote on his blog.

“That’s true, perhaps you’re only drinking four Cokes, but if you add in the two glasses of orange juice, the two sweetened coffee drinks from Starbucks, the 16 ounce Odwalla drink, the two ‘healthy’ brand ice teas, and the $9 fruit smoothie you waited ten minutes in line for, you’ve made my ten Cokes look like child’s play. Maybe it’s not all Coke, but they’re all sugar drinks, and a big percentage of Americans drink at least the sugar equivalent of my ten Cokes,” he explained.

Prior got a complete physical prior to starting his experiment on Oct. 24. He weighed 168 pounds, was 9.4 percent body fat, and his blood pressure was 129/77. Even though Prior followed his normal exercise and diet plan, by the thirtieth day of the program, Nov. 22, he tipped the scales at 191 pounds—an increase of 23 pounds in 30 days. His body fat had also increased to 15.3 percent and his blood pressure was a much less healthy 143/96. Prior also experienced increased cravings for other sugary treats. Here’s what happened to his body:

(Photo courtesy 10 Cokes a Day)

“The actual drinking of the ten Cokes got to be an irritating chore every day,” Prior toldExpress. “There were a lot of visits to the restroom, a feeling of constant fullness, and a clutter of cans everywhere.”

But Prior is clear that Coke isn’t the only sugar drink we need to worry about, particularly in regard to the health of children.

“Kids shouldn’t drink Cokes,” Prior told the paper. Given the sugar content of other beverages, “kids shouldn’t drink juices, either, and that’s going to be a very hard sell to parent who believe that juice is ‘natural’, or even ‘organic’,” he added.

In the video below, which was taken on Prior’s first Coca-Cola-free day, you can see how he feels mentally and physically now that the experiment is over—he’s certainly eager to get all those added pounds off. You can also check out what he does with all the leftover soda that he didn’t drink. (Hint: he doesn’t pass them along to a friend.)

Primal Baked Apple, Raisin, and Nut Crumble

af8c2cbe9c46609f750c6e9937aaaf5aFall is fast approaching, so here is a fabulous recipe for baked apple crisp thanks to Love and Primal.  Nothing like the smell of apples to warm your home and all WITHOUT white sugar.  Just remember to keep your portion size to 1/2 a cup and serve over plain Greek yogurt.

Primal Baked Apple, Raisin, and Nut Crumble
  1. 4 Gala or Granny Smith Apples (your choice)
  2. 1 T Cinnamon
  3. Pinch of Nutmeg
  4. 1/3 cup Raisins
  5. 1 T Coconut Oil, melted
  1. 2 T Coconut oil, melted
  2. 1 Cup Almond Flour
  3. 1/3 cup chopped pecans
  4. 2 T Honey
  1. Preheat the oven to 350 degrees
  2. Chop the apples, with the skin on, into bite-sized pieces
  3. Place in small casserole dish and toss with raisins, cinnamon, and nutmeg
  4. Combine all the ingredients for the crumble and mix until the mixture resembles a “crumble”
  5. Sprinkle crumble on the top of the apples (add a little more cinnamon if you’d like)
  6. Bake at 350 degrees for 30 minutes and enjoy warm! Bet you could even do this in the crock pot.

How to pack salads for the week


If you haven’t found this trick before, here it is!  It is a keeper because it helps you pack 5 days worth of salads in one sitting.  They really do stay fresh and the lettuce does not get soggy.  The art is in how you stack your ingredients.  Build these in tupperware containers or any tall container, like mason jars, that seal tightly.  Here’s how:

  1. Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing. 2 TBS
  2. Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like bell peppers, chopped cukes, and cherry tomatoes.  Put in LOTS.
  3. Layer up the greens. This should take up at least half the jar. Go for packaged greens to save time, or if you’re using your own, make sure they’re dry.  Again LOTS..fill that jar full!
  4. Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit. Palm sized portion on protien.
  5. Tightly seal by putting on the top to keep extra air out.  Store upright in the refrigerator until ready to use.
  6. Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.

A little planning goes a long way to save you time in the long way.  Whether you use these for your family dinners or to take on the go, enjoy!