Category Archives: Intuitive Eating

Top 10 Things to Eat for Breakfast for an Ageless Lifestyle

It has been argued that breakfast is the most important meal. In my experience, the conclusion seems to be dependent on the specific energy and nutrient needs of the person.  If you turn into a raging psychopath or faint from the lack of energy in the morning because you missed your first feeding then you know where you stand. (No need to get hangry!)

To be ageless — to look and feel vibrant and energized — you need to fuel up appropriately. Think topping-off with the premium stuff! (You’re a timeless sports car like the Porsche Spyder – oh that’s nice…)

So what is an ideal breakfast for an ageless lifestyle?

A perfect breakfast is one that boosts and sustains your energy until the next meal. It helps your brain wake up relieving you of any fog or slowness from the sleep-fasting you just endured. It gives you nutrients for optimum health which means having clean pipes,  glowing skin, and a general radiance about you!

A person needs  a certain amount of carbohydrate, protein, and fat at each meal. Each person has their own proper ratio of what they should be consuming. Some may function best with more fat and protein in their diet, while others need less and prefer fruits and vegetables for their nutrient needs.

Once you know your ideal ratio then go about fulfilling those macro-nutrient needs with foods that support an ageless way of being. That is, foods that help boost brain power, improve digestive process, support immune system, and any other health concern you wish to bolster. For example you may want to eat  walnuts to help with hair fullness and shine! (Just sayin’!)

Here is a list of ten foods you may want to eat for breakfast and why…

1. Bananas

Bananas are a good source of carbohydrates giving you immediate and lasting energy. It’s rich in vitamins, flavonoids, and antioxidants that help prevent cancer and age-related diseases. Abundant in potassium, it aids in having a healthy heart. Rich in fiber, it helps to move waste and toxins out of your system. Bananas also has the amino acid tryptophan which may help with mood and mental activity.

2. Blueberries

Organic wild blueberries are filled with vitamins, antioxidants, and phytonutrients. In particular, the phytonutrients inherent in blueberries help stave off cancer and age-related diseases. Studies have shown that blueberries protect against age-related deficits in memory and cognitive function.

The vitamin C and antioxidants in blueberries aid in everything from fighting off a cold, supporting immune health, counteracting free-radical damage, to helping your eyes, hair and skin to be their healthiest. It’s good to mention that organic cultivated blueberries have about half the antioxidants of organic wild blueberries.

3. Butter

Butter is rich in vitamins, minerals (including iodine), and fatty acids that help boost your immune system and promote good health. Grass-fed butter has conjugated linoleic acid, a compound that helps fight cancer and aids your body in storing muscle rather than fat. (Woot woot!)

Butter has good cholesterol which helps with brain, intestinal, and nervous system function. Only present in raw butter and cream, a benefit called the Wulzen Factor helps in preventing arthritis and joint stiffness.

4. Coconut oil

Coconut oil is bar-none one of the best ways to boost your immune system. When you ingest coconut oil you are providing your body with essential nutrients such as a healthy source of saturated fat and lauric acid, the most important essential fatty acid in building and maintaining a healthy immune system.

When your immune system is functioning optimally, it shows in your physical well-being  and over-all appearance such as in the texture of your skin, hair, and even in the smell of your breath.

5. Eggs

Eggs have cholesterol, but studies have shown they almost do nothing to raise your cholesterol. With out a doubt egg whites are a great source of protein, but even better, egg yolks have amino acids (tryptophan and tyrosine) and potent antioxidants (lutein and zeaxathin) that  prevent cardiovascular disease, cancer, and age-related sicknesses. The amino acids also help regulate mood, alertness, and brain activity.

All eggs are not created equal and studies have shown that although eggs in general are good for you, organic pasture-raised eggs are better. They have less fat, cholesterol,  2x more omega-3 fatty acids, 3x more vitamin E, and 7x more beta carotene. Ideally, organic pasture-raised eggs would be consumed raw to derive the most nutrients, but cooking eggs with a runny yolk is the next best thing.

6. Green tea

Green tea is high in antioxidants and flavinoids which help prevent cancer and age-related diseases. Several studies have found the particular antioxidants found in green tea helps to improve fat oxidation and prevent obesity, regulating fat metabolism. Green tea also helps in increasing exercise performance.

All green tea is not the same. Although green tea is the least processed tea, inferior quality teas may be oxidized and contaminated with fluoride, lead, and aluminum. Also, tea bags in general can be made with plastics or paper that have been treated with chemicals that are not good for you. To assure you’re drinking the best green tea or any type of tea, choose organic loose tea or  matcha tea (powdered tea). Your green tea should be bright green.

7. Kefir

Kefir made from grass-fed cows is a great source of good-gut bacteria (probiotics) which improves the  digestive system, gene health, and bolsters the immune system. Probiotics can aid in weight management with its healthy fat satiating your appetite.

Kefir is a great source of vitamins and electrolytes helping you to be healthy and hydrated promoting good skin, a healthy nervous system, and providing immediate energy to start your day.

8. Maple syrup

Having a healthy liver contributes to your over-all health as the liver has many functions such as storing energy, regulating blood, and the production of amino acids — the building blocks of proteins to help your body heal and rebuild itself. Maple syrup also has antioxidants to fight free-radical damage.

But of course, don’t over-do any sugar substance as excess sugar can actually cause aging through the process of glycation, where glucose binds with proteins creating Advance Glycation End-products. Not to mention, lots of fructose is bad for your heart and waistline.

9. Nuts

Top 3 nuts to eat are organic raw almonds, walnuts, and pecans. Raw nuts contain the ‘good’ fats — polyunsaturated and monounsaturated fats —  which promote healthy cholesterol levels.

Raw almonds are a good source of vitamin E, magnesium, potassium, iron, calcium, phosphorous, protein, and fiber. Walnuts contain unique and powerful antioxidants not found in many foods that may decrease cardiovascular risk, liver damage, and reduce inflammation.

Consuming high-antioxidant foods like walnuts “can decrease the enhanced vulnerability to oxidative stress that occurs in aging,” “increase health span,” and also “enhance cognitive and motor function in aging.”

Walnuts are also rich in vitamin E, biotin, and copper which may help with hair health, texture, and shine. Pecans are a good source of vitamins, minerals, and antioxidants that promote cell, heart, and brain health. A study found eating a handful of pecans may protect your nervous system  by preventing age-related motor neuron degeneration.

10. Seeds

Top 3 seeds to eat are chia, flax, and pumpkin seeds. Chia is a good source of protein, fat, and fiber. Flax seed is rich in fiber, omega-3 fatty acids, and lignan which may prevent certain cancers.

Pumpkin seeds are a great source of magnesium and zinc for heart, immune, and cell health. Pumpkin seeds has anti-inflammatory and anti-diabetic effects. Pumpkin seeds, especially when mixed with flax seeds may give more benefits to your heart and liver health.

Bonus – Here are 3 recipes for a quick breakfast!

Kefir parfait: 1 cup kefir, 1/2 banana, 10 blueberries, a handful of nuts and seeds, and 1 tbs of maple syrup

2 soft-boiled eggs and bullet-proof tea:  boil water with 2 eggs, once water starts boiling set your timer for 2-3 minutes for a runny yolk, then make 1 cup black tea, add 1 tbs coconut oil, and 1 tbs butter blend or stir and enjoy! (I haven’t tried with green tea, but this is my tea every morning! I drink plain green tea or green matcha tea in the afternoon.)

and my breakfast which takes a little prep…

Paleo pancakes with eggs and berries: 1 cup almond meal, 1 cup flax-seed meal, 1 cup gluten-free flour, 1 tbs cinnamon, 1 cup walnuts, 2 bananas, and mix with 2-3 cups of water depending on how thick you like your pancakes. This makes about 10-12 pancakes which I store in a sealed container in the fridge.

Each morning I toast 1 pancake and top it with 2 eggs over-easy, a handful of blueberries, and maple syrup with my bullet-proof tea.

Try these foods for breakfast and enjoy good health and vibrant energy!

Tweet it like you mean it!

A healthy breakfast does a body good! Click To Tweet

If you need help putting together a healthy living & eating plan together, check out my life-coaching services.

Your coach,



Lots of Sugar Makes You Look Old

I’m sorry to say this because I love sugar too, but the fact is, sugar makes you look old.

Let’s find out how sugar is aging us so that we can make an informed decision in what way we will keep sugar in our lives.

Speaking for myself, I’m not giving it up. I put my foot down. But, I will work with my options because I also want to age well. As always, it’s a balancing act!

What is it about sugar that causes us to age quicker?

The answer is Glycation. This is the natural process where glucose binds with proteins. Sugar in our bloodstream attaches to proteins to form harmful molecules called Advanced Glycation End-products (AGE’s). It is believed that the more sugar we ingest the more AGE’s will develop in our system.

AGE’s are like free-radicals in a sense that both damage cells and cause premature aging.

The skin proteins that are most susceptible to Glycation are collagen and elastin. When collagen is bonded with excess glucose, the normally resilient fibers in our body become stiffer, less pliable, and damaged.

“This damage leads to an increase in fine lines and wrinkles and imparts a sallow tint to skin,” says Doris J. Day, M.D., clinical associate professor of dermatology at New York University Langone Medical Center

According to a study published in the British Journal of Dermatology, the aging effects start at about the age of 35 and increases rapidly after that.

A high-sugar diet already takes a toll on our general health. Diabetes sufferers can attest to the ravaging effects of an elevated blood sugar.  AGE’s can be a factor in the development or worsening of many degenerative diseases like atherosclerosis and chronic renal failure. Now, it seems excess sugar is also affecting our skin and appearance.

More bad news, unlike free-radicals that can be combated with antioxidants, once AGE’s have been developed in the body, there is no reversing it. The best defense is prevention.

The best defense is prevention.

Glycation is inevitable because so much of what we eat has sugar, but we can slow down the process by limiting how much sugar we consume. We can also choose better quality sugars that are less refined and not as bad for us.

How To Deal

First and foremost let’s agree that our ageless lifestyle trumps a high-sugar lifestyle.

We want to live a long and healthy life. We want to look our best doing it and so we will choose to follow our ageless lifestyle protocol of 80/20.

  • Choose to eat well 80% of the time and indulge in certain foods 20% of the time.

  • When indulging, practice being a connoisseur of delectable calories.

Choose sweets and treats that are exceptional. For example don’t waste your indulgence on a Twinky, but instead choose to delight yourself with a freshly made Tiramisu.

Select high quality chocolates because there are less additives and of course, the darker the better. Dark chocolate has antioxidants that help fight free-radicals and signs of aging.

Pick desserts made with organic raw coconut sugar, stevia, real honey, and maple sugar. A second tier choice would be turbinado brown sugar which is less refined than table sugar.

  • Stay away from processed foods.

Processed foods increase AGE’s, inflammation, weight gain, worsen mood swings, and contribute to obesity and other health issues.

If you’re going to be bad, be devilishly bad. Enjoy the full-fat, made from the best ingredients—and even better—freshly made for you by someone else so you don’t have to do any dishes!

  • Finally, make sure you’re doing all the ageless beauty maintenance that I teach on this blog 😉

Tweet it like you mean it!

I limit my sugar intake because I want to support my good health and ageless beauty. Click To Tweet

If you would like  help creating your good health & natural beauty lifestyle, then check out my life-coaching services.


Your coach,



Featured image courtesy of

15 Things You Should Give Up to Live Longer and Look Better

Improving your chances at living longer and enhancing your natural beauty comes down to lifestyle choices. Here’s are 15 things you should give up  to increase the likelihood of achieving good health, longevity, and an ageless appearance.

1. Give up smoking.

The memo is out. Smoking ages you. Smoking leads to death.

People who smoke typically die at an earlier age.  1 in every 5 deaths in the United States is linked to cigarette smoke.  Smoking increases all other health risks such as a heart attack, heart disease, stroke, lung cancer, and death.

Smoking dries your skin, turns it yellow, and creates fine lines and wrinkles on your face, especially around the lip area.  Smoking alters your facial muscles, rots your teeth and gums, and increases your production of free radicals all of which leads to premature aging. Take a look at the tobacco body website and see how smoking transforms your body.

2. Give up excessive alcohol consumption.

Heavy drinking can cause brain damage, dementia, and other cognitive deficits. Excessive alcohol causes, liver damage, cancer (mouth, throat, breast, stomach, etc.), heart problems, stroke, and sexual dysfunction issues.

Alcohol impairs judgement which may lead to deadly accidents. In the Unites States alone there are over 40,000 alcohol related deaths a year.

Alcohol dehydrates the skin giving way to wrinkles and other signs of  aging. It makes you bloated and may increase cellulite. Mixed and fruity alcoholic drinks are high in sugar and calories which will lead to weight gain.

3. Give up processed foods and soda.

Processed foods and soda are the cause of obesity. Processed foods are low in nutrients and high in calories. Americans spend about 90% of their food budget on processed foods.

Not only are processed foods lacking in vitamins and minerals, they are loaded with dangerous food additives such as fructose, GMO’s, MSG, and 3000 other food additives used for preservatives, coloring, and flavoring.

These additives are linked to cancer, immune problems, digestive problems, infertility, and accelerated aging to name a few.

Processed foods are linked to excess inflammation in the body which contributes to aches and pain, fatigue, and swelling.

4. Give up mass produced, conventionally farmed meat products.

“The U.S. Department of Agriculture (USDA) has called into question the national Food Safety and Inspection Service’s (FSIS) ability to adequately monitor the safety of U.S. meat for potentially toxic residues.”

70% of all antibiotics used in the U.S. goes to treating animals primarily as growth enhancers. Ingesting animals treated with growth hormones may cause cancer and other  diseases that will contribute to your early death.

The World Cancer Research Fund came to the following conclusion:

“There is strong evidence that … processed meats are causes of bowel cancer, and that there is no amount of processed meat that can be confidently shown not to increase risk …”

No amount of processed meat is good for you. Conventionally raised meats are tainted with metals and are festering with antibiotic-resistant superbugs.

When you have rampant inflammation in the body from ingesting processed foods, are loaded up on growth-hormones derived from contaminated meats, your body systems are working overtime causing them to age faster.

5. Give up fake and unhealthy sugars.

Fake and bad sugars are: high-fructose-corn-syrup (HFCS), aspartame, splenda, sucralose, ethanol, sugar alcohols, agave (is 80% fructose), and table sugar.

These unhealthy sugars and sugar substitutes are linked to cancer, rapid weight gain, and premature aging.

The body does not metabolize fructose well and studies show it does serious damage to your liver, kidneys, blood pressure, and cells.

If you didn’t know, organs and cells that work harder– age faster.

To learn more about the harmful effects of fructose watch Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco.

6. Give up energy drinks and excessive caffeine.

The true extent of the harmful effects of energy drinks have yet to be determined.

However, a recent report by the Substance Abuse and Mental Health Services Administration (SAMHSA) shows that energy drinks pose potentially serious health risks. The report found that between 2005 – 2009, the number of emergency room (ER) visits due to energy drinks increased ten-fold from 1,128 to 13,114 visits.

What is known is that energy drinks are primarily made with sugar and caffeine and the effects of those substances are clear.

Consuming large amounts of caffeine can lead to caffeine toxicity, heart problems, mood swings, dependence, and in some cases death.

For example one 16oz can of Monster contains 160mg of caffeine, which is equivalent to almost 5 cans of soda. This does not include all other ingredients that may also contain caffeine.

Drinking multiple cans a day is bad for your health and increases your chance of dying prematurely.

Caffeine is also a diuretic which can lead to dehydration. Some signs of caffeine dehydration  are sluggishness, headaches, and nausea- common symptoms of a caffeine crash.

High consumptions of caffeine daily is putting your body in constant dehydration which will lead to premature wrinkling and other signs of aging.

7. Give up toxic chemicals in your home and beauty products.

Here are the top 5 you should dump asap:

  • Lead can be found in lead paint, old homes (built before 1978), and some meats (game meat, conventionally farmed meats and fish).
  • Pesticides can be found on food, garden products, and pest control products.
  • Conventional Cleaning Products & Air Fresheners
  • Phthalates can be found in perfume, hair products, and deodorants.
  • Parabens can be found in almost 90% of conventional beauty products.

Limit or eliminate your exposure to these chemicals because they are linked to serious health issues such as hormone disruption, cancer, and death.

8. Give up extreme partying.

Extreme partying is a never-ending lifestyle of alcohol, drugs, unprotected sex, and other behaviors when combined and done in excess will lead to an untimely end and a mugshot looking like a crack-fiend.

9. Give up toxic relationships.

A toxic relationship is a relationship that harms you physically, mentally, emotionally, and / or spiritually.

Minor or major, injury to your well-being may lead to an early demise, will certainly stress you into aging faster, and will impede on your happiness.

If the relationship is no longer serving your highest good– chuck it.

10. Give up watching too much TV.

 A new study published in the British Journal of Sports Medicine shows that every hour of TV watched by people age 25 or over equates to a 22-minute reduction in life expectancy.

They go on to say that watching endless TV is just as bad as smoking and not exercising.  In fact, just 2 hours of TV a day increases your chance of having type 2 diabetes and heart disease by 20%.

Will watching incessant TV make you look old or unattractive?

Imagine not getting any sun, physical activity, meaningful connections with real people, and all the while getting fat because you’re sitting in front of the television (or computer) for hours on end.

Yup, not that cute.

11. Give up sitting for long periods of time.

In the book, Sitting Kills, Moving Heals by Dr. Joan Vernikos former director of NASA’s Life Sciences Division provides a scientific explanation on the ill effects of sitting.

Simply stated, the increased aging they observed in astronauts were also happening to people in stationery positions (bedridden or sitting) for long periods of time.

After a certain age, the human body begins to lose muscle and bone mass at the rate of 1% a year, but in space, that is accelerated 10-fold. Astronauts may lose this amount within one week to one month while in space.

“We were designed to squat. We were designed to kneel. Sitting is okay, but it’s uninterrupted sitting that is bad for us,” Dr. Vernikos says. “We are not designed to sit continuously. We are not designed to be in quasi-microgravity…”

12. Give up extreme sports and fitness.

If your goal is to live a long, healthy, pain-free, and ageless lifestyle then extreme sports and high-intensity, high-impact fitness is not for you.

Over-training and going “beast-mode” regularly create too much wear and tear on the body, increasing the chance for chronic aches and pain, and rate of injury.

Professional athletes pay a price for bringing their body to spectacular limits. A low body fat percentage can interfere with normal metabolic functions and can make you appear older than you are. Massive muscles, coupled with strenuous activity, will undermine joint and connective tissue health.

High-intensity, high-impact movements repeated tirelessly will promote extreme fatigue, over-use injuries, and may result in more serious health conditions such as rhabdomyolysis (extreme muscle injury that can be fatal.)

Extreme exercises place more oxidative stress on the body in comparison to moderate exercising. Increased oxidative stress on the body will  result in the body forming more free radicals effectively damaging cells and aging the body faster.

13. Give up wearing shoes all the time.

Always wearing shoes undermines the strength and integrity of the body making it susceptible to health problems and injury.

  • Most shoes weaken the ankle and foot muscles, causing them to be unstable which may lead to a fall and serious injury
  • High-heeled shoes compromises posture which may lead to chronic back, knee, and foot pain
  • Ill-fitting shoes deform the feet and may lead to foot pain
  • Shoes prevent the ability to discharge the positive charge accumulated from being disconnected from the earth which may create inflammation in the body leading to serious health problems — see “grounding” or “earthing”

14. Give up sweating the small stuff.

Always worrying about stuff that is not important will cause everything from gray hair to ulcers.

Constant worry will stress the body making it ripe to develop high blood pressure, anxiety, depression, or more serious health problems.

Overly distressing can lead to smoking, over-eating, binge drinking, and other unhealthy habits that may lead to an early passing.

Excessive worry leads to breakouts and wrinkles.

15. Give up being unhappy.

Holding on to anger, sadness, and disappointment does little to change ones circumstance. Constant negative thinking only creates more unhappiness.

During duress, the body releases stress hormones that create an imbalance within the body, throwing it off from its homeostasis. If these sad feelings and negative state of being don’t relent, the body may seriously be affected.

An unhappy face and body looks fatigued, wizened, and has no energy.  A face that is constantly annoyed, irritated, and worried has the unattractive wrinkles to show for it.

Being unhappy is the worst thing you can do for your physical, mental, emotional, and spiritual well-being. Dwelling in unhappiness will create an unhealthy living environment that will lead to serious health issues, premature aging, and maybe even death. (Heal your emotional issues sister!)

Happiness is a choice.

One merely has to choose to be it and then follow through with concerted action to make it happen.

No one can escape death or aging, but one can create a life that promotes health, happiness, and an ageless existence so that when death arrives, there are not too many regrets.

Tweet it like you mean it!

I do what I can to live a long, healthy, pain-free, and happy life. Click To Tweet

If you need guidance in health and living a more  holistic lifestyle, check out my life-coaching services.

Your coach,



Top 5 Lifestyle Changes You Can Do to Prevent Osteoporosis

Osteoporosis is a condition where a person gradually loses bone material, resulting in brittle and easily fractured bones.

As we age, bone material is lost and our bones become thinner. It is estimated that in the United States alone there are over 40 million who have osteoporosis or are at risk due to low bone mass.

As we are concerned with natural anti-aging remedies for our skin, wholesome nutrition to manage our weight, and functional exercise for our muscles, we can’t forget to pay attention to the frame-work that holds us together, which is our bones.

Bone tissues are constantly being formed and used up in the bone. The maximum bone mass is attained at the age of 30, this is where bone tissues are readily formed more so than being lost. After this age, bone mass is lost more quickly than formed. If your peak bone mass is low, you will have lesser bone tissues to deplete and thus, can result in the risk of osteoporosis.

Study shows that osteoporosis is more common in women than in men.

One of the facts to consider in support of  this is that osteoporosis starts earlier and gets worse faster in women because of midlife hormonal shifts. Bone loss increases in the first 10 years after menopause, a key time when osteoporosis can develop.  But starting around age 65, both sexes lose bone mass at about the same rate.

Top 5 lifestyle changes you can do to prevent osteoporosis:

1. Do exercises such as walking regularly, stair climbing, and weight training.

2. Do not smoke.

Research studies have identified smoking as a risk factor for osteoporosis and bone fracture.

3. Do not drink heavily.

Excessive drinking can interfere with the balance of hormones, as well as decrease vitamin absorption which may lead to osteoporosis.

4. Do eat foods high in calcium.

Consume foods like raw milk and cheeses from grass-fed cows, and green leafy vegetables such as kale, spinach, collard greens, broccoli, and okra.

  • Try this super calcium and vitamin packed juice recipe: 1 orange, 1 kale leaf, 2 ripe bananas, and 1/2 cup of water. (Also great as an electrolyte booster for those “recovery” days from your moderate drinking.)

5. Do spend some time in the sun.

Vitamin D is essential for the body to absorb calcium properly. Additionally, vitamin K12 may also be a key factor in preventing bone fractures as you age.

A study published in Osteoporosis International has concluded that lifetime supplementation with vitamin K1 or, even better, K2, vitamin D3, and calcium is likely to reduce fractures and increase survival in postmenopausal women.

The good news is, no matter what age you are, there are natural proactive steps you can take to prevent osteoporosis and bone fractures.

If you are in your 20’s and 30’s, do your best to build up your bone mass by exercising and moderating your alcohol consumption. If you are in your 40’s and above, continue being active, enjoy the sun within reason, and of course, at any age eat your green vegetables!

Tweet it like you mean it!

Eating healthy and doing activities that support strong bones will help me age well. Click To Tweet

If you would like  help in creating your good health & natural beauty lifestyle, then check out my life-coaching services.


Your coach,



Featured image courtesy of

4 Reasons Why You Need Magnesium for Health and Beauty

US Office of Dietary Supplements says magnesium is the fourth most abundant mineral in the body, with the most found in the heart and bones. There are 300 or more biochemical reactions occurring in the body for which magnesium is an essential ingredient. This is a startling thought when it is estimated that 80% of Americans are magnesium deficient.

Don’t be part of the statistic. Pay attention to your body’s needs so you can experience optimal health at any age. If you’re unsure about your magnesium intake, ask your doctor for advice.

4 Reasons to Consume Magnesium

1. Magnesium reduces fatigue.

Overworked, poor sleep, stress, or hard exercise can cause fatigue that indicates lack of energy. Magnesium partakes in the creation of ATP (adenosine triphospate), the energy making system of your body.

Take magnesium for health because it helps balance the electrolytes that are essential for hydration, reducing the feeling of fatigue.  Magnesium boosts muscle and nervous system functioning that eventually regains the body’s strength.

2. Magnesium aids in protein synthesis.

Our skeletal muscle is continually breaking down and synthesizing protein. If nutrition is absent say after exercise, protein synthesis can be reduced or absent.

The amount of protein and magnesium consumption is an important consideration for maximizing the rate and duration of protein synthesis. Protein synthesis and tissue repair is what helps build stronger muscles.

3. Magnesium plays an important role for healthy teeth and strong bones.

Magnesium contributes to the structural development of bone with over 50% of total body magnesium found in the bones.

A number of studies have now established that it is magnesium, and not calcium that forms the kind of hard enamel that resists decay. Furthermore, as in the building of bone, magnesium is also required for calcium to be incorporated properly into the structure of teeth.

4. Magnesium for heart health.

According to a 2006 study published in the journal Modern Nutrition in Health and Disease, magnesium has also been found to be helpful in the reduction of high blood pressure.

It’s important to mention—when keeping a healthy heart—that there needs to be an appropriate balance between nutrients.

The pervasive promotion of calcium supplementation to women for the prevention of osteoporosis may cause them to have an imbalance in their calcium to magnesium ratio.

When there is an overload of calcium in the body without the counterbalance of magnesium, this can lead to a heart attack and sudden death. Thus, there needs to be a balance between magnesium, calcium, vitamin D, and K2 as these four nutrients must work together to create a healthy heart and body.

“Your heart has the highest amount of magnesium in your body, specifically in your left ventricle. With insufficient amounts of magnesium, your heart simply cannot function properly.” Dr. Carolyn Dean, MD, ND, Author of The Magnesium Miracle

Magnesium is a Natural Beauty Enhancer

As mentioned above magnesium will reduce the feeling of tiredness and fatigue helping you lead a more energetic lifestyle. Magnesium can rejuvenate the muscle and nervous system contributing to your overall well-being.

Magnesium helps maintain healthy teeth and strong bones imperative to a youthful body.  It can reduce high blood pressure and with the correct balance of calcium and magnesium, it will ensure a healthy heart.

But magnesium can also slow down the aging process in the skin and body as it stabilizes the process of the human body’s living organism’s development or DNA. Magnesium serves as a building block for RNA and DNA synthesis. This means the ability of your body to replace organs, tissues, and cells.

Providing proper nutrients such as magnesium to your body will aid your body systems to perform optimally, providing you with a healthy and vibrant body.

How to Know If You are Magnesium Deficient

Early signs of magnesium deficiency are:

  • Loss of appetite
  • Headache
  • Nausea and vomiting
  • Fatigue and weakness

Ongoing magnesium deficiency can lead to more serious symptoms such as:

  • Numbness & tingling
  • Muscle contractions and cramps
  • Seizures
  • Abnormal heart rhythms
  • Personality changes

The Best Sources of Magnesium

  •  Seaweed
  • Dried basil
  • Dried coriander
  • Dried pumpkin seeds
  • Flax seed
  • Almond butter
  • Peanut butter
  • Raw cacao
  • Spinach
  • Avocado
  • Potato with skin
  • Banana

Tweet it like you mean it!

I give my body what she needs to stay healthy and strong! Click To Tweet

If you need help fine tuning your healthy lifestyle, then check out my life-coaching services.

Your coach,


Watch this interview between Dr. Joseph Mercola and Dr. Carolyn Dean MD, ND, Author of The Magnesium Miracle for more insights on magnesium


Featured image courtesy of

Probiotic Benefits for Health and Anti-Aging

According to the Health & Wellness Trends database, the sale of probiotic products has soared in the last four years from $15.9 billion to $32 billion. It seems the benefits around probiotics for health and anti-aging are out!

Probiotics protect you by replacing lost bacteria and making sure that you have enough good bacteria in the gut. Good gut bacteria supports a healthy digestive tract, aids in nutrient absorption, and keeps you regular. 

In the past we relied on getting adequate probiotics through our gut by eating yogurt, kefir, aged cheeses, sauerkraut, etc. or taking a probiotic supplement. But today, probiotics are also found in products that are applied to the skin. These topical products claim to be effective and offer anti-aging benefits when they stay on the epidermis layer.

Anti-Aging Benefits of Probiotics

Recently there has been a great deal of hype over the use of yogurt on your face to improve the complexion. That’s because the lactic acid in yogurt will gently soothe and exfoliates the skin. The good bacteria help to combat redness and swelling.

Other reasons probiotics are finding their way into your cosmetics besides the hope of its anti-aging effects are to prevent acne, rosacea, and other skin irritants.

“We have good and bad bacteria on our skin, just as they are in our gut, ” according to Ellen Marmur, MD, an associate professor of dermatology and genetics at the Mount Sinai School of Medicine in New York City.“If the balance is off-kilter, it can result in acne or rosacea,” explained Dr. Marmur. “The right bacteria may also keep skin young.”

A study published in the Journal of the Society of Cosmetic Chemists said certain types of probiotics are good for the skin if they are used often enough and they are the right kind. However, the research did show that yogurt is not the best probiotic for the skin. More research is certainly needed.

Not with standing the new idea of topical application of probiotics, there is not much dispute over the benefits of probiotics on the skin when ingested.

According to Natural Solutions (Jul. 2008, issue 109, p.89), probiotics can clear up one’s complexion. Authors concluded that when the good bacteria enter the body, they strengthen the skin’s acid mantle and protects the outermost layer of the skin from pathogens and free radicals.

Health Benefits of Probiotics

  • Brain Function

Probiotics can benefit your brain function according to researchers at UCLA. “Findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment. When we consider the implications of this work, the old sayings ‘you are what you eat’ and ‘gut feelings’ take on new meaning.”

  • Chronic Fatigue Syndrome (CFS)

CFS can be disabling but the University College Cork scientists are reporting that probiotics might help those with CFS reduce their symptoms.

  • Cholesterol

Research released by American Heart Association’s Scientific Sessions in 2012 found that certain forms of probiotics can reduce ‘bad’ cholesterol.

  • Blood Pressure

There has been a small amount of research conducted that indicates that probiotics might even be able to lower blood pressure.

  • Irritable Bowel Syndrome (IBS)

Nutrition in Clinical Practice looked at the therapeutic use of probiotics for treating irritable bowel syndrome and they found that probiotics are very effective at managing IBS.

  • Treating Diarrhea

According to The Journal of Pediatric Gastroenterology and Nutrition Research has shown that probiotics can treat diarrhea and other gastroenteritis issues.

  • Infection

A study published in the Proceedings of the National Academy of Sciences learned that probiotics can protect against bacterial infection.

Using the Right Probiotic

There are a number of strains of probiotics and if you are trying to treat a specific condition, it is important that you read the research and ensure you are taking the correct strain.

  • Bacillus coagulans GBI-30, 6086
  • Bifidobacterium longum subsp. infantis 35624
  • Bifidobacterium animalis subscp. lactis BB-12
  • Lactobacillus reuteri Protectis
  • Lactobacillus acidophilus NCFM
  • Lactobacillus paracasei St11
  • Lactobacillus plantarum 299v
  • Lactobacillus johnsonii La1
  • Lactobacillus reuteri ATCC
  • Saccharomyces boulardii

Foods that Contain Probiotics

There are a number of foods that you can eat that contain probiotics including:

  • Aged cheeses
  • Kefir
  • Kimchi
  • Miso
  • Sauerkraut
  • Some soy beverages
  • Tempeh
  • Yogurt

Overall, you simply can’t go wrong by incorporating probiotics into your diet!

Tweet it like you mean it!

Probiotics are part of my healthy diet and ageless lifestyle. Click To Tweet

If you would like  help in creating your good health & ageless lifestyle, then check out my life-coaching services.


Your coach,



Featured image courtesy of

7 Beauty and Anti-Aging Benefits of Avocado

Today we are more conscious about what we want in our beauty and anti-aging products. We know the harmful effects of toxic chemicals, such as parabens and sulfates.

Parabens have been found in various cancer cells and sulfates are not “bad” when used correctly, but are harsh and can irritate the skin, causing dryness and blemishes.

That’s why it’s wonderful to know we can look to mother nature for our beauty needs. Natural products are gentler to the skin and over-all health of the body.

The avocado is definitely a natural fruit that packs a heck of a punch when it comes to beauty and anti-aging benefits. This pear shaped fruit has long been known for its beauty benefits around the world.

Beauty and Anti-aging Benefits of Avocado

1. Clean Skin

Avocado is high in Vitamin A, which helps purge dead skin cells. The avocado contains glutamine, which is an amino acid that is excellent for cleansing the skin and protecting it from harsh environmental factors.

2. Reduce Wrinkles

The antioxidants found in avocados help to fight free-radicals which are thought to cause aging.  Therefore it may diminish fine lines and wrinkles giving your skin a younger, more youthful glow.

3. Rejuvenate Your Scalp

Avocado oil helps moisturize and rejuvenate the scalp. It’s an excellent treatment for dry, lifeless, damaged hair because it works to revitalize it. It will deep condition your hair and scalp, leaving them looking shiny and full of life.

Avocado is a rich source of amino acids, vitamins, and proteins, which all help to promote healthier hair.

4. Moisturize Your Skin

The benefits of avocado oil for your skin are truly endless. It’s excellent for parched and dry skin. Avocado oil works great as a moisturizer and is able to retain that moisture so the skin does not become dehydrated while nourishing it all at the same time.

5. Nourishes Your Skin

Your skin can easily absorb avocado oil and so it can penetrate deep into the skin, leaving it well cleansed, baby soft, and nourished. It may help with cell generation and promote circulation.

6. Sunscreen

Avocado oil is a natural sunscreen that will stop the UV rays from damaging your skin. It’s also excellent for treating sunburn.

7. Increased Resistance From Free Radicals

 A study conducted found that avocado helps to boost your cell’s ability to fight free radicals. This will help to slow the aging process of your skin and keep your skin looking younger and more youthful.

Avocado Beauty Treatments

You can purchase commercial products that contain avocado or you can try to make some of your own. There are many recipes online that are easy to make. We’ll share a few recipes with you.

Avocado Facial Cleanser

This will cleanse your pores and free the dirt, environmental pollutants, and excess oil from your skin.

You will need:

  • Half cup of milk
  • 1 egg yolk
  • 1/2 avocado


  • Beat the egg until frothy
  • Mash the avocado
  • Add the milk and avocado to the egg
  • Stir until you have a creamy consistency that’s similar to a lotion.

Use the mixture to cleanse your skin daily. It will remove harmful toxins and keep your skin younger and more radiant.

Avocado Mask

This mask works well for oily skin. Lemon is a natural astringent and it will control oil production. The egg white nourishes your skin and the avocado oil balances it all.

You will need:

  • 1 lemon
  • Egg white
  • Ripe avocado


  • Combine the avocado, lemon juice and egg white in the blender until it forms a smooth paste.
  • Put the mask on your skin for 20 minutes then rinse with warm water.

We all know avocados taste great and are good for you. Now you can also enjoy the many other health and beauty benefits when using it in lotions, masks, cleansers, and other beauty products!

Tweet it like you mean it!

Avocados are part of my healthy diet and natural beauty skin care. Click To Tweet

If you would like  help in creating your good health & natural beauty lifestyle, then check out my life-coaching services.


Your coach,