Category: Food

How to Remain Healthy as You Age: Must Have Essential Nutrients

menopause, healthy aging, live long

Have you ever wondered why some people age so gracefully and some people look and feel like train wrecks?

I used to believe that aging meant getting a disease, feeling tired all the time and gaining lots of weight. Look around and you will see lots of sick, overweight and tired people. I thought illness and obesity were inevitable. I didn’t realize that healthy aging was a choice.

What is Succesful Aging?

Succesful aging is maintaining high physical and cognitive function in your 40’s, 50’s and beyond. It means feeling and looking your best. If you want this for yourself then read on.

In this blog post series, I will share my most powerful successful aging strategies. In this post, I will tell you the specific nutrients you must include in your diet daily.

Foundational Vitamins and Minerals

Here is a listing of essential vitamins and minerals we need each day. We must get them from our food. These are the foundational nutrients that we must include in our diet to age gracefully.

Track your food for a few days and see if your diet includes the following nutrients. You can use a phone app such as MyFitness Pal. My favorite free app, is Cronometer because you can get the most nutritional information. Or if you are old school and prefer pen and paper to keep track, download my food tracker here.


Good for: Healthy eyes and general growth, including healthy teeth and skin.
Food Source: Carrots and other orange (carotene pigment) foods including sweet potato and cantaloupe melons.


Good for: Energy production, immune function, and iron absorption.
Food Source: whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses.


Good for: Strengthening blood vessels, giving skin elasticity, antioxidant function, and iron absorption.
Food Source: oranges, guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts, and cantaloupe.


Good for: Strong healthy bones.
Food Source: eggs, fish, and mushrooms. sun exposure


Good for: Blood circulation, and protection from free radicals.
Food Source: almond. and other-other nuts, sunflower seeds, and tomatoes


Good for: Blood coagulation – that is, the process by which your blood clots.
Food Source: Leafy greens, kale, spinach, Brussels sprouts, broccoli.


Good for: Cell renewal and preventing birth defects in pregnancy.
Food Source: dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets, and corn.


Good for: Healthy teeth and bones.
Food Source: dairy products like yogurt, cheese and milk, black molasses and Canned fish (sardines, salmon with bones) beans, and some leafy greens (collard and turnip greens, kale, bok choy).


Good for: Building muscles naturally and maintaining healthy blood.
Food Source: Clams take the top spot for iron content, followed by oysters and organ meats like liver. Cereal, pumpkin seeds, beans, lentils, and spinach are great sources of iron.


Good for: Immunity, growth, and fertility.
Food Source: Oysters, spinach, cashews, beans and dark chocolate.


Good for: Glucose function, which makes sure every cell in your body gets energy as and when needed.
Food Source: whole grains, fresh vegetables, and herbs

I want you to feel and look your best. I want you to have limitless energy and get a good report at your yearly exam. I want to help you regain your health and avoid unneeded disease. You will look better and feel better by giving your body the nutrition it needs. Congratulations on taking the first step in healthy aging.


Are you finding that you’re always exhausted? Do you have trouble getting a restful night’s sleep? A good night sleep is a very important part of healthy aging. During sleep, our body is cleansing, detoxifying and rejuvenating itself. If you aren’t getting high-quality sleep download my free How to get a good night’s sleep guide.


Look and Feel Younger: How to Naturally Slow Down Aging

Why do some 40 year olds look 60? And conversely, why do some 60 year olds look 40? Whether you like it or not, aging is the natural process we all go through. But what if I told you how to turn back the clock? I am going to share with you how to naturally slow aging by improving your lifestyle, following an healthy diet, and taking targeted supplements.

Lifestyle Recommendations

• Exercise: This is a big one! Activity keeps you young by lubricating your joints, supporting detoxification, improving lean muscle mass, and improving your cardiovascular health.

• Sleep:  A restful night’s sleep is one of the best things you can do to prevent aging.  Aim to get between 7- 9 hours of sleep  in a completely dark, cool room. (Grab my Free “How to Get a Good Night’s Sleep Guide” CLICK HERE )

Foods that Cause Faster Aging

• Refined Sugar: The number one food that speeds aging. It causes glycation which damages cells and causes wrinkles.

Artificial sugar and other artificial ingredients: These contain a large number of chemicals which can speed up the aging process.

• Trans fats and hydrogenated oils:  These processed fats promote inflammation which leads to premature aging, heart disease, and certain types of cancer.

• Alcohol: Although an occasional glass of red wine is said to be beneficial for health because it has an anti-oxidant known as resveratrol, the overall consumption of alcohol is a bad idea. It’s pro-inflammatory and speeds up the aging process.

• Grains: All grains are pro-inflammatory unless they are sprouted. Grains cause glycation, which speeds up the aging process.

Supplements to Slow Aging Effects

• Omega-3 fats:  The omega 3 fatty acids EPA and DHA found in fish oil are powerful anti-inflammatories and may reduce age-related cellular damage. (1000 mg daily)

• Green Powder: Contains foods high in antioxidant compounds like chlorella, spirulina, grass juices, wild berries, and herbs that are known to slow aging. (1 serving per day)

• Resveratrol: Found in the skin of red grapes resveratrol has been shown to reduce cellular damage and slow aging. (250-500 mg daily)

• Adaptogen Herbs:  Ashwagandha, Rhodiola, Holy Basil, Ginseng. These herbs lower cortisol levels and reduce the damaging effects stress can have on the body. (500-1000 mg daily)

• Co-enzyme Q10: Acts as a powerful antioxidant by supporting heart function and is also required for the energy production of cells critical for preventing premature aging. (150 mg 2x daily)

Essential Oils to Slow Aging Effects

Frankincense, lavender, myrrh and sandalwood can be used as potent anti-aging remedies. They’re high in antioxidants and contain compounds that naturally balance hormones and reduce cellular damage. Try adding 2 drops of frankincense to your drinking water, once per day to slow the aging process.


If you would like to find out what changes you can make in your life to slow down aging I can help. CLICK HERE to schedule a free 15 minute Get Acquainted Session or jump right in and make an appointment so I can start helping you feel better right away, CLICK HERE to book a consultation.

If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Purple Cauliflower Health Benefits and Recipe

Everyone is familiar with the white cauliflower. But did you know there are purple, orange, and yellow cauliflower varieties, also? Purple cauliflower tastes mild and slightly sweet. It gets its beautiful color from the presence of the antioxidant anthocyanin, which is also found in red cabbage, purple carrots and berries.

Anthocyanins are considered one of the most important nutrients for eye health. Research also suggests that anthocyanins may help alleviate certain inflammatory conditions, such as rheumatoid arthritis, due to their strong anti-inflammatory and antioxidant properties. Anthocyanins also help to lower your cancer risk. A 1-cup (100 g) serving of fresh purple cauliflower contains about 400 milligrams of anthocyanins.

Cauliflower is a member of the cruciferous family of vegetables.

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Horseradish
  • Kale
  • Radishes
  • Rutabaga
  • Turnips
  • Watercress
  • Wasabi
  • 1 cup of cruciferous vegetables contains approximately 12 grams of fiber
  • Cruciferous vegetables contain protein, as much as 25 percent of the daily value in three cups
  • Cruciferous vegetables, especially kale and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation

Glucoraphanin (class of compounds called glucosinolates) is known for it’s as anticancer properties in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and kale. When you chew purple cauliflower, the glucoraphanin is broken down into a compound called sulforaphane which  causes cancer cells to self-destruct without harming your healthy cells. (Dr. Rod Dashwood)

For every 1 cup serving (100 g) of purple cauliflower,  12 g of fiber. 100 % of the recommended daily values, (DV), of vitamin C. 25% DV of vitamin K, 14 % DV of folate and 11 % DV of vitamin B6, 12 % DV of manganese and 9 % DV of potassium.

Buying Tips: Choose cauliflower that looks fresh. Cauliflower loses it nutritional value over time. You want to eat cauliflower as fresh as possible to get the biggest nutritional punch. Cauliflower that’s been in the grocery store, (or your refrigerator) for several days contains significantly less vitamin C than freshly harvested produce.

Fight Cancer • Boost Heart Health • It’s Anti-Inflammatory • It’s Rich in Vitamins and Minerals • Boosts Brain Health • Digestive Benefits • Antioxidants and Phytonutrients 

Roasted Purple Cauliflower and Brussels Sprouts


  • Purple Cauliflower (can use white, orange or yellow)
  • Brussel Sprouts (trimmed, cut in half)
  • Garlic (peeled and diced)
  • Olive Oil (look for good quality, glass bottle)
  • Sea Salt (to taste)
  • Black Pepper (to taste)
  • Rosemary (fresh) (or 1/2 tsp dried)


Step 1
Combine cauliflower and Brussels sprouts in a large bowl. Drizzle oil on top. Add garlic, rosemary and pepper and toss well.
Step 2
Spread vegetables in single layer on large baking sheet. Sprinkle with salt and put into preheated oven at 375 degrees. Stir occasionally to keep from over cooking on one side.
Step 3
Roast until vegetables are tender and beginning to brown at edges, 30 to 45 minutes.

Resources to Help You Locate Organic and Locally Produced Food

Local Food


The following organizations can also help you locate organic and locally produced foods. If you know of a resource that isn’t listed here please let me know so I can add it here.

  • Local Harvest — This Web site will help you find farmers’ markets, family farms, and other sources of sustainably grown food in your area where you can buy produce and grass-fed meats.
  • Eat Wild: With more than 1,400 pasture-based farms, Eatwild’s Directory of Farms is one of the most comprehensive sources for pastured foods in the United States and Canada.
  • Farmers’ Markets — A national listing of farmers’ markets.
  • Eat Well Guide: Wholesome Food from Healthy Animals — The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
  • FoodRoutes — The FoodRoutes “Find Good Food” map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.
  • Vital Choice Seafood — Trusted source for the wild salmon and seafood!

Why and How to Get More Purple Potatoes into Your Life for Better Health


If you’ve been following me, you’ve probably heard me say “eat the rainbow” a million times. That’s because colorful foods are packed with important antioxidants and other very important nutrients.  Each color group has it’s own combination of  vitamins, minerals and phytonutrients. Phytonutrients are natural compounds found in plants. They protect us against disease and help keep us healthy.

Here is a very basic list of each color group and it’s benefits

  • Red: Very heart healthy and gives strength support to our joints
  • Orange: A great source of Vitamin C. Helps keep our eyes healthy
  • Yellow:  Good for our skin and digestive system
  • Green: Helps our entire body and strengthens our immune systems which means less colds
  • Purple: Purple/blue foods are excellent for our brains and they help us with our memory and also help keep some cancers away

This post will concentrate on purple. Although there are many purple foods, one of my family’s current favorites is the purple potatoe. Purple foods contain anthocyanins, which are a class of  phytonutrients.There is research that suggests that anthocyanins  promote eye and heart health, decrease cancer cell proliferation and more. You can find anthocyanins in teas, honey, wines, fruits, vegetables, nuts, olive oil, cocoa and cereals.

Purple Potatoes

Today, purple potatoes are grown in thousands of varieties in the US and are available year-round. They can be found in some grocery stores, health food stores and farmers markets. 7,000 years ago they were reserved for Incan kings in their native home Peru. They were considered food for the gods.

According to the USDA website, potatoes with the darkest colors have more than four times the antioxidant potential than other potatoes. Purple potatoes are as nutrient dense as Brussels sprouts, kale or spinach as far as their antioxidant properties go. They have a slightly nutty flavor.

Here’s one of my favorite ways to get more purple into my life:

Purple Baked Fries


  • purple potatoes
  • Coconut oil
  • garlic salt
  • onion powder
  • dill (optional)


Step 1
Preheat oven to 375 degrees. Wash potatoes, cut out any bad spots
Step 2
Coat with coconut oil. Sprinkle desired seasoning. I've listed my favorite above. Mix up for even distribution.
Step 3
Bake at 375 degrees for 30 minutes or until slightly crispy. Mix often for even cooking and to prevent burning.



If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Good Night’s Sleep Guide”


How to Stay Healthy During Cold and Flu Season


chickensoupA steaming bowl of chicken soup is so comforting on a cold day,especially if you aren’t feeling well. Not only is it nutritious, it’s also delicious!  If you are sick, the hot soup will help soothe a sore throat and also ease cold and flu symptoms as congestion and coughs. I make this soup in bulk and freeze it so I have it  on hand as an immune booster or a quick meal.

Comforting Chicken and Kale Soup


  • Organic Chicken
  • Carrots, chopped
  • Celery Stalks
  • Turnips
  • Parsley
  • Onions
  • Kale, flat leaf, chopped
  • Sea Salt
  • Black Peppercorns
  • Water or Chicken Stock


Step 1
Place the chicken in a large pot. Cut 3 of the carrots, 2 of the celery stalks and one onion into small pieces. Add the cut vegetables to the pot. Add salt, peppercorns, ¼ of the parley and enough water or chicken stock to cover (about 8-10 cups). Bring to a boil. Reduce heat and simmer until the chicken is cooked through, about 40 minutes.
Step 2
Transfer the chicken to a bowl and let cool.
Step 3
Strain the broth, discarding the used vegetables. Return the broth to the pot. Add the remaining carrots, celery, onion, parsley and turnips to the broth. Simmer until tender, about 10 minutes. When the chicken is cool enough to touch, cut or shred the chicken and add it to the soup.
Step 4
Add the chopped kale, simmer for 5 minutes or until the kale is tender.
Step 5
Serve and enjoy.


How To Make Your Own Bone Broth


Step 1
Save and freeze all the leftover bones from chicken. Add the frozen bones to water in your biggest pot and add sea salt, pepper, Kombu for extra minerals and 2 Tbs apple cider vinegar. Vinegar will help to extract the nutrients from the bones. Add diced carrots, celery, and parsley (you could also add any leftover veggie peels or other vegetable scraps that you would ordinarily throw away).
Step 2
Bring to a boil and then down to a simmer on low heat. Cover and let cook for at least 3-4 hours up to overnight. (boil for several hours or more to get the maximum nutrients from the bones & cartilage.) When done, uncover and let cool. Once cool strain into mason jars or other glass containers. Leave about one inch of room from the top. I leave 1 jar in the refrigerator to use during the following week and freeze the rest.


If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Restful Night’s Sleep” Guide.

Crispy, Spicy Sweet Potato Fries

I love crispy fries, don’t you? Making them can be a quite a challenge. I’ve attempted many times only to end up with soggy, tasteless fries. Finally I have come up with a perfect recipe that I want to share with you. There are two secrets to making them crispy – one is soaking the potatoes and the second coating then with the oil and egg white mixture.

But first, I have a question for you. Do you know the difference between a sweet potato and a yam?

I used to think that the sweet, orange root vegetable that  I commonly see in the grocery store was a yam and the yellow, rounder potato was a sweet potato. But that’s not the case at all!

Sweet potatoes and yams aren’t even related. They are two different species of root vegetable. Yams differs greatly from the sweet potato in taste, texture, and appearance. They have an almost black bark-like skin and white, purple or reddish flesh and come in many varieties. They’re generally imported from the Caribbean. It’s probable that you have never tasted a real yam. I haven’t.

Depending on the variety, sweet potato flesh can vary. The insides can be white, orange or purple. The orange-fleshed variety was introduced to the US several decades ago. In order to distinguish them from the white variety everyone was accustomed to, marketers chose to call them “yams”.

Here are some different varieties of sweet potatoes that I have come across. They all taste slightly different. All of them will work for my recipe. I love experimenting and coming up with different tastes and textures.




Classic Sweet Potato

It has light tan skin, slightly yellow, creamy in texture inside and tastes slightly sweet.


 “The Yam” (Garnet, Jewel, Beauregard)

These are commonly thought of as yams but they aren’t. They are a member of the sweet potato family. These have orange insides with reddish brown skin. They are sweeter than the classic sweet potato.

japanese sweetpotato

Japanese Sweet Potato, or Satsumaimo

This has purplish skin with a light interior. If you like extra sweet this variety is for you. The sugar caramelizes while baking. Look in Asian markets to find this gem.

okinawan purpleseweetpotato

Okinawan Purple Sweet Potato

These are my favorite. Not only because of of the beautiful purple color and heavenly taste but they are also very nutritious. They contains anthocyanins (think blueberries) which are antioxidants that provide beneficial health benefits.

 Purple Sweet Potatos have white skin with a deep purple inside that becomes velvety smooth and very sweet after baking. You might have to search a little harder fro this variety but it’s worth it.

What’s your favorite kind of sweet potato and how do you prepare it? Let me know in the comments down below.



Crispy & Spicy Baked Sweet Potato Fries


  • sweet potatoes (scrubbed and sliced)
  • coconut oil or olive oil (enough to coat)
  • paprika
  • chili pepper
  • garlic powder
  • onion powder
  • salt (to taste)
  • egg white


The cooking time will largely depend on the variety, size and shape of your french fries. Keep an eye on them while they are in the oven until you get the hang of making them.


Step 1
Preheat oven to 400 degrees F
Step 2
Slice potatoes into thin strips (like regular french fries). Next soak them in a bowl full of water for about 30 minutes. Soak will remove the starch from the fries which will then help the fries crisp. Drain and pat dry.
Step 3
Mix egg white, oil and seasoning in a big bowl (big enough to fit potatoes) After the potatoes are dry dump them in the bowl and mix to coat. Transfer to a cookie sheet. You can use parchment paper to prevent sicking.
Step 4
Bake for 45 minutes, being sure to flip them every 15 minutes to make sure they cook evenly. Turn down oven to 350 degrees and cook for an additional 15 minutes. For extra crisp put under broiler for a few minutes. Be careful they don' burn.





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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide



Are You Eating Like a Lab Rat?

If you eat processed foods you’re an unknowing participant in a huge experiment. In the U.S. there are more than 80,000 chemicals that have been approved for use in processed foods. Unfortunately, only about 15 percent have been tested for long-term impacts on human health.

Solution: Cook like your grandmother. If an ingredient looks like it belongs in a science lab, avoid the product. If you can’t pronounce it DON’T eat it. Support your local farmer’s market regularly and try fresh ingredients. If you live in a friendly neighborhood form a cooking club and hold meetings at which members cook different bulk meals from whole food ingredients. Then break the dishes down into smaller servings, and swap, and share for healthy options all week long for everyone. Or you can do what I do – devote a few hours on the weekend preparing food for the week.

Quick and Easy Coconut Crispy Chicken Fingers

Allergy Wheat
Dietary Gluten Free
Meal type Breakfast, Lunch, Main Dish
Misc Child Friendly, Pre-preparable
Occasion Birthday Party


  • sea salt (to taste)
  • pepper (to taste)
  • paprika
  • cayenne pepper
  • nutmeg
  • egg ((whisked))
  • chicken (cut into strips)
  • blanched almond flour
  • shredded unsweetened coconut


Step 1
Preheat the oven to 375 degrees.
Step 2
Line a cookie sheet with parchment paper or grease with coconut oil.
Step 3
Whisk one egg in a bowl and set aside. In a larger bowl, mix the almond flour, shredded coconut, paprika, cayenne, salt, pepper, and nutmeg in a bowl.
Step 4
Take one strip of chicken and dip it in the egg, then drag it in the coconut mixture and place it on the cookie sheet.
Step 5
Repeat with the rest of the chicken. Bake for 25 minutes or until it looks golden brown and crispy.




long bnaner


If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide


Have You Been Told Colorful Lies?

artificial color

Processed foods, even pickles, cake mixes, and “healthy” juices, often contain food dyes that make food appear fresher than it really is. Yes, you are getting tricked. Not that I think anyone should drink juice but if you do you should know that some berry juices contain ZERO percent fruit juice! The color comes solely from artificial coloring. So what’s the problem? Some food dyes are tied to serious health problems like ADHD, asthma, allergies, and cancer.

Solution: Buy organic foods. Organic standards ban the use of artificial food dyes. Organics are colored with food sources like turmeric, blueberries and beets. If you really want to take control of your health and avoid harmful additives. try making your own.

Here’s one of my favorite recipe for homemade pickles. I think you will find that they look and taste just fine without artificial coloring.


Ridiculously Simple Homemade Dill Pickles

Dietary Gluten Free
Meal type Appetizer, Condiment, Lunch, Main Dish, Salad, Side Dish, Snack
Misc Child Friendly, Pre-preparable, Serve Cold


  • filtered water (more if needed)
  • sea salt
  • coriander seeds
  • mustard seeds
  • whole peppercorns
  • red pepper flakes
  • cucumbers (as many fit in your jar)
  • cloves of garlic
  • sprigs of fresh dill ((flowered heads of the dill taste the best for these pickles))


Step 1
Cut your cucumbers into your desired size. Sliced cucumbers will ferment faster than whole cucumbers. Pack your cucumber slices tightly into your jar. Add the spices on top. Mix the water and sea salt together until the salt is dissolved. Pour your water/salt over the pickles. Leave about an inch of space between the water and the top of the jar. All the cucumbers MUST be submerged in the water. If you are having trouble getting them totally under the water, you may need to add a “weight” to the jar to keep them submerged. I like to add a big chunk of onion. Not only does the onion give great flavor, but it does a good job of keeping the cucumbers under the water. You may also add a clean rock if you don’t want to use an onion.
Step 2
Put a top on your jar and leave on the counter for 3 days. Test a pickle on day 3. If it is to your liking, put the jar in the fridge. This stops the fermentation process. You won’t have to worry about keeping the pickles submerged once they go in the fridge. If the pickles are not to your liking, keep testing them each day. You know they are perfect when they taste great to you and they still have their crunch. If you leave them out on the counter too long, they will lose their crunch and get really soft so it’s important to put them in the fridge when they are to your liking.
Step 3
If you start to see a white film or mold on top, just skim it off. It is harmless (just yeast!), but it will impact the taste of the pickles, so you want to skim it off as soon as you see it.
Step 4
Your pickles will keep for 6 months in the fridge. Enjoy!



If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know if you miss the artificial dyes or preservatives.