My top 5 Tips to battle Depression

We all have our ups and downs.  When we get down it can feel pretty overwhelming and it can be a long battle to overcome what got you there.  Life beats us down, we neglect our health, we get tired...and depressed.  Here are a few tips to battle the blues:

1.  Probiotics-  Did you know that there is a connection between poor gut health and depression?  There are many ways to add probiotics to your diet; yogurt, Kefir (fermented yogurt drink), supplements.  Make sure your brand is high quality.  Not all brands are the same quality, you could be throwing your money out the window with no good health benefit.   For example, low fat yogurts with

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Stop! Don't Peel!

Guess where most of the nutrients of a carrot exist?    

The skin or outer layer!  

The power of a crunchy carrot with the skin on, is deliciousness with no guilt!  A satisfying carrot crunch means powerful antioxidants, vitamins, and minerals, most of which exist along the outer portion of the carrot where most of us peel it off (collective gasp!).  

Ever wonder why some diet programs say to avoid carrots?  I think it is because most carrots have had many nutrients peeled off by the manufacturer, or you.  Without the peel they are a sweeter variation of veggie.  Those baby carrots are even known to be washed in a bleach solution to keep them fresh...ewe!!!  So not only have they l

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Honey Mustard Recipe

Mmm... mustard!  I can hardly wait for the summer BBQ's!  One of the best part of a good BBQ is a hamburger or hotdog slathered with delicious mustard!

I have been spending a lot of time studying nutrition these days.  I realize how important it is to both physical and mental health.   I love mustard, and can't wait to try different variations on this. I also think it would make a great gift (just add a ribbon to the top of the jar).  


Here it is: 

6 tbs organic yellow mustard seed (should be organic to avoid toxic pesticides).

2 tbs organic brown mustard seeds

3 tbs brandy (optional) 

2/3 cup organic apple cider vinegar

1/2 cup local honey

1.5 tsp fine sea salt or himalayan salt

Add turmeric brighter color and nutritious benefits.


Instructions:  Combine mustard seeds, 1/3 cup water, brandy, vinegar and stir to submerge seeds.  Cover and soak at room temp for three days.  




Next: After 3 days pour mixture into a blender and add local raw honey, salt and tumeric.  Blend until smooth.  




Store in a sealed jar and refridgerate.  Enjoy!!!

Store in jars..

Store in jars..

Variations:  Add dried fruits, herbs, or seasoning powders during the soaking process.   Add fresh fruit when blending.  Have fun and experiment.  

Now for the health benefits of good mustard:  

Mustard seed:

May inhibit cancer cell growth

May provide relief from arthritis

Magenesim content can relieve headaches

Provides fiber

Selenium serves as an antioxidant

Copper, iron, magnesium, and selenium provide many benefits including lower blood pressure, and relieve asthma inflammation.

Contains fatty acids important for organs and brain function.

Carotein and lutein in mustard seeds have anti-aging properties

And much more...

Vinegar benefits:  

Relieve indigestion

Help break down sugars

Improve bone health

Alleviate yeast problems

Reduce bad breath

Soothes a sore throat 

and many more...

Turmeric Benefits:

Turmeric is a powerhouse of anti-inflammatory properties and anti-cancer properties.  

Raw Local Honey Benefits:

Honey contains minerals and vitamins essential for health.  Local honey can also help to relieve seasonal allergies since the honey is made from local flowers and plants.  This can help your body learn to tolerate the pollens.  

Be healthy this summer (maybe this will alleviate the guilt from the BBQ splurge)!  



Being a mom is hard...but very rewarding.

I definitely have down days as a mom.  The contrast between ideal and real is all too evident sometimes.  As mom's we can't help but have a vision for our kiddos that involves their success in school, sports, friendships.  We want to walk around every day as people notice how amazing our kids are, to the point that they can't help but stop us and say, "Your kid is just so wonderful!"  Then in response, you desire to remain humble so you say, "Oh you are too nice," then they 

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"She let herself go..." and Other Annoying Misperceptions.

One of the most common issues my female clients face is guilt about taking care of themselves. When I get all up in her grill about self care, phrases such as, "I feel so selfish," "I can't because I feel guilty" start to surface.  

I get really annoyed when I hear the phrase, "She let herself go," because I know that is not the case.  The real issue is that she is putting you first and her family first, her house first, her friends first, meals first, laundry first, groceries first, the kids homework first.  Anyone who asks for help comes first and she comes last (of course this is all done with a smile on her face).  She cares so much about others that she cannot seem to get around to taking care of herself.  She's last on the list and there are only so many hours in the day.  

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