Ginger is the underground stem or rhizome of the plant Zingiber officinale. It has been used as medicine in Asian, Indian and Arabic herbal traditions since ancient times.

For example, in China ginger has been used to aid digestion and treat stomach upset, diarrhea and nausea for more than 2,000 years. It has also been used to help treat arthritis, colic and heart conditions. In addition to these medicinal uses, ginger continues to be valued around the worLD as an important cooking spice and is believe to help relieve the symptoms of the common cold and the flu.

Today, health care professionals commonly recommend ginger to help prevent or treat nausea and vomiting associated with motion sickness, pregnancy, and cancer chemotherapy. Conventional prescription and nonprescription medicines that decrease nausea may also cause unwanted side effects, such as dry mouth and drowsiness. Given the safety of ginger, many people find it a welcome alternative to these medications to relieve their discomfort.

Although it is too early to tell if ginger will benefit those with heart disease, preliminary studies suggest that ginger may lower cholesterol and help prevent the blood from clotting. Each of these effects may protect the blood vessels from blockage and the damaging effects of blockage such as atherosclerosis, which can lead to a heart attack or stroke.

Laboratory studies have also found that components in ginger may have anticancer activity. More research is needed to determine the effects of ginger on various cancers in humans.

Ginger is used as an old Ayurvedic remedy that was given to people with rheumatoid arthritis and osteoarthritis. It reduces pain and swelling in various amounts in 75 % of the people tested, with no reported side effects.

One professional Ironman triathelete says that ”Ginger is worthy of any diet. Ginger can help the digestion process and ease and upset stomach. Ginger has anti-inflammatory properties and so aids in the recovery of soft-tissue injuries and help promote quicker healing of strains.” He loads up on ginger as his training increases.

According to Ann Louise Gittleman, M.S., C.N.S. “Ginger lessens your risk of excess insulin by speeding your metabolism and by lowering your glucose level. Gingerroot also helps reduce toxic buildup in the fat cells and supports bile flow.

This tasty little root is amazing and you need to try it yourself. Like everything else the affect it may have on your symptoms may differ from other so experiment. Try some ginger tea to start. Traditional Medicinals has a great ginger tea that I love to drink. If you want to make your own: steep 1.5 teaspoons of powdered ginger or a few slices of ginger root in 1 cup of boiling water for 10 minutes. Strain and sweetened with honey. Drink up to three cups a day. This offers great temporary relief from acid indigestion or intestinal gas.

With little to no side effects for most people ginger is a safe and natural way to get relief from some of the more common digestive symptoms. Ginger will not eliminate your digestive problems – those can only be taken care of by addressing the cause and modifying your diet and lifestyle.

You deserve to be healthy!

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Irritable Bowel Syndrome, So Now What Do I Do, Part Two!

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Okay so here is what we know so far…….click here to read part one in case you missed it!

There is a connection between food intolerances and IBS.

Keeping a food journal can help you to make the connections between what you are eating and your IBS flare-ups.

Soluble and insoluble fiber can make a huge difference in your symptoms.

Sugar is a huge factor in perpetuating your IBS symptoms.

The importance of probiotics.

How important it is too eat smaller meals slowly so as not to overwhelm your digestive tract.

So, now let’s talk about other changes that you can make to get control of your IBS.

Limit the amount of fatty foods that you eat.
Red meat is a very common trigger that can cause a reaction instantly.
Some find that they feel better if they eliminate red meat all together.

Drink 6-8 glasses of water a day.
Water regulates the digestion as well as powers the muscles.
If you are dehydrated your digestive problems will be amplified.

Along with eating slower, eat foods that make digestion easier.
When you are experiencing a flare-up, eat food that has been processed in a way that makes it easier for your body to obtain the nutrients that it needs without working overtime.
Soups and smoothies are perfect for these times.

Along with the food irritants we discussed earlier, avoid alcohol, tobacco and gum.
Alcohol and tobacco are very acidic and will irritate your system.
Most gums contain artificial sweeteners and chemicals that just don’t sit well with a twitchy digestion.

Take a multi vitamin.
For many, IBS makes it hard for the body to absorb the proper nutrients.
While there is no substitution for real whole foods, help your body along during these tough times but adding a good multi.

Use herbs as medicine.
You don’t have to be a trained herbalist or go foraging in the rain forest to gain relief from herbs.
Here are a few that I recommend.

Peppermint is one of the oldest herbal remedies known to woman.
You can take it for indigestion, gas and nausea.
It has an anti-spasmodic action with a calming effect on the muscles of the stomach, intestinal tract and uterus.
It is an anti-bacterial.
It stimulates the gallbladder to secrete its store of bile which the body uses to digest fats.
It improves the muscles that line the stomach and intestines and relieves diarrhea and has a calming numbing effect on the whole GI tract.
It can be such a strong muscle relaxant that it can cause problems for people with GERD or heartburn.

Chamomile is considered an official drug in 26 countries.
It is an antispasmodic., anti-fungal, anti inflammatory, anti-peptic and has incredible sedative properties.
It has a dramatic calming affect on smooth muscle tissue, which makes it the perfect remedy for gastrointestinal spasm, and menstrual cramps.

Ginger is instrumental in helping to relieve many different gastrointestinal symptoms ranging from simple gas to severe nausea and cramps.
It provides relief for morning sickness, post chemotherapy nausea and has been shown to be more effective for preventing motion sickness than Dramamine.
If you have overeaten a meal, it has proven to be very helpful as it contains a very powerful digestive enzymes.
Ginger also tones digestive muscles.

Other herbs that play a role in digestive disorder relief are: fennel, caraway, anise, oregano and catnip.

As you can see there are foods that can cause your IBS flare-ups, foods that will help ease your issues, ways of eating as well as herbs that will go a long way to reduce the number of occurrences as well as the severity of the problems you are having with IBS.

If you want to learn more about your IBS symptoms and want to make the steps to be free of this limiting issue, forever, shoot me an email and let’s talk!

You Deserve to be Healthy!
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Produce vs Products! Getting Healthy For The Long-Term!


I get approached to sell products all the time. Arg!

You have the Juice-Plus people, the Arbonne people, the Beach Body people and there is Herbalife, Shaklee, the list is endless.

Everyone’s got a drink, pill, powder that will take care of the fact that we are not eating the way we should! Hmmm!


I am the “if it was created by mother nature, eat it” person!

We want a quick-fix with our fast food! We want to feel better, uh NOW!

It has taken us decades to ruin our health but we want it fixed in 5 minutes.

Not going to happen.

I have no doubt that there is some benefit to some of the products mentioned above, but how long are you going to pay for something that is not natural, has added ingredients you may not need or want, when you can get the same benefit from your food?

I know you’re eating something, and yes it does matter!

And I am sure, or I hope that this is true, no matter how many of the products you are doing, going off and eating junk is not going to be negated by a pill.

Everything you eat makes up everything you are.


If this is your typical diet –

Breakfast: bagel and cream cheese and coffee



Maybe some kind of shake or pill

Lunch: Sausage grinder with fries and a coke

Afternoon Snack: Cookies and a diet coke or some other soda

Maybe another shake and some more pills

Dinner: Take out and some beer or wine!

Guess what?

You are made of junk food.

No amount of supplements, shakes or pills are going to change that and unfortunately people think it does.

They think these “products” can be a substitute for healthy eating! Nope!

I contend, wild concept here, eat food that makes you healthy, save money by not buying the products,  take that money and go on a really cool vacation.


Just eat real food!

You will have more energy, less digestive problems, more money, a longer life, weight-less and will be creating a life you can sustain over the long run!

Come on it really is that simple!

You know you have to eat…why not make that the way you get healthy.

I am staying away from specific product bashing – it is too time consuming and I am not in the mood to deal with all the pissed off people that believe they are helping people while making a little money on the side.

Do you know of anyone that is over the age of 40 (might be able to say that bout 30 or 35) that is healthy, weighs what they should weigh (that does not necessarily mean runway model thin), that has tons of energy?

Tell me what they are doing to achieve and maintain this?

I bet it is eating a healthy plant-based diet (does not have to be vegetarian), have gotten control of their sugar issues by not eating sugary processed stuff, they exercise daily, drink very little if any alcohol , tons of water and get a proper amount of rest.

I know some of these women!

I would love to hear if you know of anyone that has achieved this without that formula.

I am not talking someone that is just skinny! Nope not a measure of healthy!

I know a lot of women, most of which try these “synthetic” fixes and maybe they lose some weight or maybe they gain a little energy but they never maintain any of those changes for long.

I know you want it to be easy, pop a pill, drink a shake but it is not.

You want to be healthy forever, not for a month!

It is actually more simple than that but it takes the desire to make a permanent change.

Commit to 21 days of  eating only natural healthy foods!

Do it on your own or try my natural, food based program filled with support, information and REAL FOOD!

Check out the program! Click here!

You can be healthy for the rest of your life – it just take action!

Get started and make lasting changes!

You Deserve to Be Healthy the Natural Way!

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Nature’s Squeegee, Fiber!


It has been estimated that most of us consume less than 11 grams of fiber a day.  Put that up against the recommended 20-40 grams we need depending on your age and gender. We now eat more low-fiber processed foods than ever before and it is killing us.  

Fiber is major disease fighter:  It clobbers constipation, eases heartburn, protects you from ulcers, halts diarrhea, prevents gallstones, lowers colon cancer risk, calms IBS, lowers high blood pressure, helps fight diabetes, reduces breast and prostate cancer and reduces weight gain.  While that list is long it is not by any means the complete list of what fiber can do.

There are two types of fiber:  soluble and insoluble.

Soluble fiber dissolves in water to form a soft, gooey liquid or gel that can be fermented by the bacteria in the gut and absorbed into the body. 

Insoluble fiber cannot be digested by the body and passes through unchanged. Both types are important to maintain a healthy digestive system. 

Low intakes of fiber are associated with increased risk of bowel diseases and disorders like constipation.   

It is also thought to prevent some diseases such as cancer, heart disease and has implications for reducing diabetes.

Changing to a high fiber diet is not difficult and should be done gradually as it may upset your digestive system. 

Drinking water while eating a high fiber diet is very important.  Undigested fiber holds fluid in the gut to form soft and bulky stools that move quickly and efficiently along the bowel.  If you do not drink enough water but increase your fiber you may become constipated. 

There are many ways to introduce more fiber into your diet:

 The old way used to be to add bran to everything you ate.  Bran can be a huge irritant and contains phytates, which can interfere with the absorption of essential mineral such as iron, calcium and zinc. 

It is important to get both types of fiber from natural sources. 

Not only will you benefit from the fiber but also all other the natural vitamins and minerals. 

One of the easiest ways is to switch from white bread, white pasta and white rice to the whole wheat alternatives in each of these foods. Be careful if you have a gluten issue!

Most foods that are high in fiber also tend to be filling and have a lower calorie count than their more refined alternatives, which makes these foods great choices for weight-loss. 

A couple of other easy ways to add fiber are:

Wash fruits and vegetables but do not peel.  You may want to go organic for these foods, such as apples, pears, peaches, carrots, and potatoes.

When you add vegetables to soups and stews, do so in chunks and if you do puree or blend do not strain the vegetables as you lose a huge amount of fiber this way.

Add grated vegetables to casseroles, lasagna, shepherd’s pie and stews.

It is amazing what adding high fiber foods to your staples can do.  An average portion of fresh tomato soup has 3.09 grams of fiber but add onions and lentils and it jumps to 4.27 grams.  Ordinary coleslaw has about 2.92 grams of fiber but add celery, raisins and dried apricots and it rises to 4.25 grams.

Adding fiber to your diet is an easy way to combat not only digestive issues but also may other common diseases. It is one of those really important things that I work on with my clients, along with adding more water and exercise to their everyday life.

You Deserve to be Healthy So Eat More Fiber!

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I Feel So Weird! Food Sensitivities and Intolerances!


The vast majority of the people I work with are pretty healthy.

They don’t have any dramatic medical issues but want to feel better.

Many have weight that they want to lose, some memory issues, slight digestive symptoms like gas and bloating and want more energy.

They are all cognizant that they want to age well, stay healthy and do it in the most natural way possible.

For many of us we have grown up believing eating healthy includes certain foods.

But the truth of the matter is, many of the “healthy” foods that we eat affect our healthy and well-being because we have developed an intolerance or sensitivity to that food.

Intolerances are very different than allergies.

The body’s reaction to that certain food is much less dramatic in the short term than say a peanut allergy that can produce anaphalactic shock if not treated immediately.

For some the body reacts to sensitivities within a few hours after consumption and sometimes it can take a few days.

Many people think that the issues that they are experiencing are just common issues associated with aging.

That is just not so.

For so many people giving up  foods that commonly cause issues, dairy, gluten, eggs and some fruit, can have a dramatic positive affect on their over-all health.

I suggest that you start by looking at the food you eat most frequently.

For most that tends to be dairy or gluten.

Give it up for a week and see how you feel.

Then you can add the next item and see how you feel until your achieve the clarity of mind, increased energy and digestive health you are looking for.

This is easiest to undertake with a coach or on a detox plan that will reset your body.

It is so much easier to gauge your reaction to foods after you have been without it for a few weeks.

Once you find the culprit in your intolerance or sensitivity you will be flying high.

You Deserve to be Healthy!


Are Quick Fixes Making You Frustrated? Make Lasting Changes!

mixed greens

Everyone I run into is tired of making changes that never really amount to much.

You do a detox and feel great and then a few days or a week later, your back to your old self and nothing has changed.

You make a New Years Resolution, determined to stop eating sugar, lose weight, get rid of those digestive problems and by Jan 15 you are hold up on the couch stuffing chocolate chip cookies in your mouth?

We all, or most of us, have good intentions.

Happy woman

We want to be leaner, healthier, exercise more but for some reason it never sticks.

A huge part of the problems is how alone we all are.

We don’t have a support group that cheers us on, inspires us, gives us the knowledge and the tools we need to really make a go of it!

We go out to restaurants that feed us unhealthy food and tons of it, we have friends and family that maybe don’t really value good health yet (they will eventually) so we go it alone.

We are bombarded with commercials for processed fast food, we are given false information making out decisions difficult and confusing.

There is no wonder very few and I mean very few of us can maintain good health for long.

So what would it mean to you to have the info, tools and support you needed to have good digestion, more energy, lose weight, stop sugar cravings, motivate you to exercise, get more sleep, develop healthy relationships and develop the passionate life you have always dreamed of?

My 21 Day Jump Start Plan is just the start you need.

In this programs you will get easy steps that will change your health, tools, menus recipes for easy delicious food (I’m a personal chef – I love food), weekly calls to boost your motivation, interact with other women that want to make healthy changes just like you.

At the end of the 21 day, I won’t just go away.

I have never been about the short term fix!

I’ll have other programs that will boost your rate of success.  If you decide to go to a more plant base diet – there will be a program on going vegetarian, we will be talking about lactose free living, gluten-free living and promoting digestive health just to name a few!

So jump on over to my website and check out the program and if you think you are ready to take on a long-term change to your health then sign on up!

We’d love to have you!

Click here to check out the 21 Day Restart Program

If you have any questions please let me know.

You Deserve to be Healthy, Forever!

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Mac and “Cheese” The Healthy Way!


I’ve been cravin’ some good old fashion comfort food.

I’ve been dairy-free (mostly) for about 4 years.

That means no more pizza, no more lasagna and no more mac and cheese, jeeze.

My personal chef clients also do dairy-free and I am sure they miss these classic comfort foods.

So I started playing with nut cheeses and nutritional yeast so I could attempt to recreate my favs.


Now I am a firm believer in natural foods so pretty much figure, that I was not going to like this stuff, because “cheese” that’s not cheese is probably not going to taste like cheese, so why bother.

So, so far I have made a Cheesy Curried Cauliflower Soup, Basil Cashew “Ricotta Cheese”, Almond Cheese, GF and DF Lasagna and today, my first Mac and Cheese.

I like to start with recipes and make them the exact way the first time and then I start playing.

Today’s recipe was by the book. The Ultimate Uncheese Cookbook by Jo Stepaniak

This recipe is fast and easy as most in this book are.

Baked Macaroni and Cheese

Preheat oven to 350

Cook a box of quinoa elbows according to the directions.  Do not overcook.

While the elbows cook saute a medium onion, diced and 2 cloves of garlic until soft.

Add the following ingredients to a blender:

1 c water

1/2 c cashews

1/2 c nutritional yeast

1/2 c roasted red pepper

1/4 c white wine

1/3 c lemon juice

2 t onion powder

2t garlic powder

a pinch of basil, oregano, thyme and rosemary

salt and pepper to taste

Blend until smooth

Add elbows. onions and garlic and sauce in a casserole dish, mix well.


(at this point if you are missing your classic tuna casserole you can add tuna, maybe some peas mix well)

Place in the oven for 30 minutes, check to make sure that most of the liquid has evaporated.

Eat when it has cooled slightly! Super fast dinner.  The active time is about 10 minutes.

You can add all kinds of stuff to this to make a casserole, chicken, olives, peas and carrots, mushrooms or even steamed broccoli!

Let me know if you try this recipe and what you think and check out The Ultimate Uncheese Cookbook by Jo Stepaniak.


You Deserve to be Healthy!