The “Green Monster” Juice Recipe




The nicest change one can make in 2014 is to start juicing. A big glass on green juice daily can help you flood  every inch of your cells, flushing out toxins and filling them up with vitaniins and minerals. Its the big glass “ass-kicking”  against disease and cancer prevention!

I am giving you a general  guildeline, feel free to experiment! I use a basic blender or Ninja.  Oh….and don’t forget to share and comment on your personal favorite “green monster”! Shoot for organic vegetables! If you have any questions regarding juicing, I would love to here from you!

This recipe makes 32 ounces ice cold monster! FIrst today!

2 large cucumbers

A big handeful of kale (beginners might want to add this after a few weeks of juicing as it can be overpowering)

4 stalks of celery

1-2 broccoli stems

A big handful of sweet pea sprouts (or spinach)

1 small pear  (or a 1/2 of apple, banana or any fruit of choice

An inch of ginger or ginger grated (or some grated lemon rind)

1 cup unsweetened almond milk (or water)

5 ice cubes

Wash and prep all the ingredients. Blend to your liking!

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Simple Gluten Free Spritz Cookies

Holiday time is a time for treats and yummy homemade goodies! Baking,
especially baking for someone with celiac and/or gluten sensitivties, can be challenging. This is a recipe,originally published in Taste of Home Magazine that is simple and delicious. Cookies done quick and easy!






1 cup of butter softened

1/2 cup of sugar

1 egg

1 tsp of almond extract

1/2 teas salt

2 1/4 cups of gluten free all purpose baking flour (ie. King Arthur)

1 1/2 tsp xanthan gum

Preheat the oven to 450 degees. In a large bowl, cream butter and sugar until light and fluffy. Whip in egg and extract. In another bowl, whisk flour, xanthan gum, and salt; gradually beat into creamed mixture.

Using the cookie press and discs of your choice, press dough through on a chilled ungreased cookie sheet.  Bake 7 minutes or until the bottoms are light brown.

Once cooled, decorate with sprinkles (most sprinkles are gluten free but not made in gluten free facilities). I personally have not had anyone with celiacs that had sprinkle sensitivity.

Follow these links for more super gluten free recipes!

Ultimate Gluten Free Cookbook

The Best Gluten Free Brownies on Gluten Free Living Blog 



We wish you a happy, healthy and yummy holiday season!

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5 Powerful & Delicious Ingredients For Your Thanksgiving Table


                                                      Thanksgiving is a perfect way to get a few power ingredients in your recipes while enjoying a fantastic meal with family and friends. Sometimes I refer to holidays like Thanksgiving as a “naughty nutrition day.”   Below are my 5 power items that can be incorporated into your holiday table menu.



These acerbic tiny berries are rich in taste and are ranked high in polyphenols that protect damage to the cell membrane. This makes it packed with health-promoting properties and beauty benefits. This year try making it fresh! It is easier than you think and it will give the table a “wow” factor. Place 16 oz. fresh berries and 1 cup of fresh juice of an orange in pot and heat over high heat, stirring constantly, until berries begin to pop. Add desired amount of raw honey (about 1/3 a cup) to sweeten as berries gel. When everything is completely dissolved add 3 tablespoons of orange zest. Refrigerate to chill.



A cousin of the cranberry, and also packed with ellagic acid. This is an acid that promotes angiogenesis in tumors, and with an abundance of anthocyandins, can help eye diseases such as diabetic rhinoplasty and glaucoma. So, if you are baking or bringing a pie to the table, make it a blueberry beauty, and don’t feel guilty about a second piece! Strive for a fresh one made with wild and/or organic blueberries. Contact me if you need a recipe!


Those carving canvas are full of carotenoids. They neutralize free radicals in the skin, preventing the damages cells and stops the internal aging process. The compounds that give the give them their bright orange colors help keep our skin wrinkle free. They pack a ton of fiber, keeping you fuller longer! There are even bigger benefits in the seeds! They are full of protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder and kidney stones, and help prevent depression. 


Childhood memories of gingerbread already makes it a holiday table favorite. Little did we realize that ginger is actually a powerful anti-aging remedy; with many health benefits and a long medicinal tradition throughout the East. Ginger reduces excess stomach acid and minimizes upset stomachs. It greatly aids in digestion of protein, it is clinically proven as an anti-nausea remedy effective in treating both motion and morning sickness and is an effective non-steroidal anti-inflammatory. Fresh grated ginger root is a wonderful addition to vegetables, soups, pork, or pumpkin dishes.


This aromatic smell of this tree bark can boost the brain’s cognitive processing, better attention, memory, and visual-motor speed. Cinnamon also fuels insulin receptors and prevents an enzyme that deactivates these receptors, giving our cells the ability to utilize glucose. Therefore, cinnamon may significantly help people with adult onset diabetes control their blood sugar levels. As little as half a teaspoon per day of cinnamon reduces blood sugar levels in folks with adult onset diabetes. Buy the sticks and grate them with a cheese grater or food processor.


Giving thanks with friends and family at a table full of beautiful, colorful food makes it a wonderful time of year. Exercising and eating properly for the most part will always forgive any other choices we make from now till January!  

Happy Thanksgiving!


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Autumn Poblano Turkey Chili

chilPoblanos are large, dark green peppers that are spicy but not extremely fiery. They look similar to bell peppers in that they are wide and dark green. This together with the fresh cilantro, garlic and beans make this dish an explode in your mouth , clean tasting chili that will be a cold weather staple at mealtime. Add a bed of brown rice, a simple green salad, and a smooth glass of shiraz and its the perfect October meal! 

 Serves 8

4 teaspoons olive oil
2 cups of chopped yellow onions
5 tablespoon minced fresh garlic
1 pound of ground turkey meat
2 tablespoons of chili powder
1 1/2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
2 poblano peppers, seeded and finely chopped
2 bay leaves
2 cups of low sodium beef or chicken broth
1 32 ounce can diced tomatoes
1 24 ounce can of black beans, drained and rinsed
1 24 ounce can of pinto beans, drained and rinsed
4 tablespoons of all-purpose flour
1 cup chopped fresh cilantro
1 teaspoon of salt
1 teaspoon of black salt
1/2 cup reduced fat sour cream (optional)

In a large dutch oven or stock pot, heat the olive oil and saute onions and garlic until browned. Add the ground turkey meat, chili powder, oregano and cumin, poblano peppers and bay leaves until turkey meat is cooked.

Add the stock, tomatoes, and beans. Bring to a boil, reduce heat to a simmer and cook an additional 30 minutes, stirring occasionally. Whisk the flour with 3 tablespoons of hot water in a small bowl. Once thorughly mixed add to pot to create a thickening agent. Once thickened, remove from heat, stir in cilantro, salt and pepper. Remove the bay leaves. Serve hot with sour cream dollop if desired.


Below is a book that contains a few of our fall recipes and more we would LOVE for you to take look.

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Take this Thyroid Information with a Grain of Salt

thyroid_glandThe thyroid is a small gland with a giant role in your body’s health. The hormones produced help regulate heart rate, sustain healthy skin, and acts as a vital piece in our metabolism. When the gland is sluggish (hypothyroidism), it can deprive the body of energy, increase depression, add extra pounds, dry out your skin and produce joints pain. When it becomes overworked—hyperthyroidism—and produces too much hormone, it can cause weight loss, sleeping issues and heart palpitations, and weight loss.

Iodine is an element that is needed for the proper production of thyroid hormone. Your body does not make iodine, so it has to be an essential part of your diet. Americans have been advised for years to put down the salt shaker for healthy heart and blood pressure. Maybe we have eliminated it too much, and need to regain a balance (there’s my favorite word again!) in putting a proper amount of iodine salt back into our diet.

Without the proper amount of iodine in your body, you cannot make enough thyroid hormone.

Thus, iodine deficiency can lead to enlargement of the thyroid, hypothyroidism and to retardation in infants and children whose mothers were iodine deficient during pregnancy.

Fluoride inhibits iodine’s ability to bind with the thyroid gland. If we drink water with high amounts of fluoride, our thyroid is interrupted and cannot produce enough T4 hormones. Insufficient T4 hormone means insufficient T3 hormone. It is also believed that fluoride slows down the exchange of T4 to T3. Fluoride can be hidden in places including tap water, toothpaste, non-organic foods, pesticides used in farming crops, dental products, chewing gum, and cleaning products.

In my office, I have self tests and nutritional stages is that can help a client boost sluggish thyroid and get your metabolism working to its optimum capacities for clients with all types of thyroid and metabolism issues and concerns. Please feel free to call or email with any questions or concerns about nutrition and your thyroid.

In closing here is a quick and inexpensive way to see if you might have an iodine deficiency. Purchase a tincture of iodine in its original colored form. Paint a 2 to 3 inch circle of the iodine over your stomach. Observe how long it takes the color to fade from your skin. The faster the color fades, the greater the chance of iodine deficiency. It’s a sign deficiency if the color becomes paler or fades in less than 5 hours. If the color remains after 24 hours, then it’s likely you are not deficiencant. If you beieve you are iodine defiencent and have signs of hypothryrism, contact your healthcare provider for further exploration and proper testing.

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