5 Tips for a Positive 2015

Our New Years resolutions pretty much always have something to do with our outward appearance.

New Years Resolutions are hard to keep up. Read how a founder stuck with one every day

This year, try and focus on changing yourself from the inside out.

2014 resolutions guide

Our thoughts are very powerful. We are in charge of what we believe and how we handle everyday situations.


Here are some ways to kick out negativity, and kick start your New Year on a Positive note.

1. You are Your Own Best friend

If you find yourself in the midst of harsh internal dialogue, putting yourself down and spewing negative thoughts… ask yourself

“Would I speak to someone I love the way I am speaking to myself?” 

If you answered no, then it’s time to start handling yourself with care.

We all deal with moments of stress and worry, but try having compassion for yourself and understand where these thoughts are coming from.

Instead of beating yourself up, switch your inner dialogue to something positive;

“I can do this.” “I’ve been through worse” “This will not make or break me”.

Stopping the negativity and replacing it with positive thoughts will empower your mind to stay at peace, feel confident, and be happier overall.

2. Replay Your Successes in 2014.

Grab a pen and paper and jot down your 2014 success list starting from January 1. These achievements can be big or small.

 You got a new job, you bought a house, you quit smoking, or you simply took on a challenge that you were too fearful to do in the past.

Acknowledge every achievement and congratulate yourself. Focus on what you did do, instead of what you didn’t. Keep the momentum going into the New Year.

3. Create a Zen Den.

Whether it be in your bedroom, living room or bath tub, create a space that you can come to whenever you feel overwhelmed and need some time to breathe. This space is designed to recharge your batteries, and erase any negative thoughts that crept in throughout the day. Relax and breathe into this space. Visit it at least once a day.

4. Have Set Goals.

Stay focused on what is important to you by creating goals for yourself. Take these goals day by day, and don’t beat yourself up if you slip. Simply forgive yourself and start over in that instant.

YOU have the power to change your life, and remaining positive will help you get to wherever you want to be.

5. Be Aware of How Awesome Your Life Is.

Make a list of everything in your life that make it awesome; your family, your bed, your health, your garden, the food on your table…anything really.

As each day passes, begin to see more and more of everything in your life that you appreciate, and when something new arises, thank the universe for that gift.

Wake up thanking the universe for your life and another beautiful day. Thank the universe for every lesson you learn, for every teacher that walks in and out of your life, for everything you have and ever will have.

Positivity is a powerful tool. The more positive we become, the more positivity we will attract.

Every positive thought propels you in the right direction.

Embrace this new year with open arms, and be ready for whatever lies ahead.

But most importantly, be your own number one fan. 

Happy New Year!

Ripe Fruit Facts.

Have you ever bitten into an unripe banana?

It’s hard, has no taste, and leaves us bloated, constipated, and hunched over from stomach cramps due to it’s inability to be digested properly. 

When we eat fruit that is not at it’s peak of perfection, we are not experiencing the unique taste and energizing results that makes each one so special.

Here are some tips that can help you choose the best fruit for your dollar.

Is This Ripe? How to Pick the Best Produce

Apples: Vibrant color and firm to the touch

Avocados: I always suggest purchasing an unripe avocado, and allowing it ripen in your home at room temperature. This allows it to ripen properly, without people at the grocery store bruising it by squeeze testing. Once ripe, it will give to gentle pressure.

Banana: Yellow and speckled is the way to go! You can also purchase green bananas, as seen above, and allow for at home ripening.

Citrus Fruits: Firm and heavy with vibrant, even skin. Some may have a slight green tone, which is ok!

Cherries and Berries Firm, vibrant, plump and clean. Also check the container for any leakage.

Grapes: Firm, smooth, plump, and attached to the stem.

Kiwi: Gives to slight pressure. Do not buy hard or too mushy

Mango: Slightly soft to touch, plump skin, and the stem should smell fruity!

 Pears and Stone fruits: Buy slightly firm without dark spots, and allow them to ripen for a few days at home at room temperature. They will give to gentle pressure.

Pineapples: Heavy and sweet smelling with a yellow hue. The stem leaves should also easily pull out.

Tomatoes: Slightly firm but yield to gentle pressure. Ripen at home at room temperature.

Watermelons and Melons: Firm, heavy, and even shaped with a smooth skin. The underneath should have a yellow spot from where it resting in the patch. The flesh should also be vibrant and firm instead of mushy and watery. 

Tip: never freeze unripe fruit. Once ripe, any fruit can be frozen and then used in smoothies or other healthy recipes.

There is no reason to bite into hard, tasteless fruit. What fun is that?

Looking for ways to use perfectly ripe peaches

Fruit is immediate energy. Fruit is FUEL.

Enjoy every last bite, and truly get a taste of natures candy.

beautiful Fruit | Beautiful Fruit Wallpapers

Total Body Burner.

Warm up for 5 minutes to heat muscles and raise heart rate. It is mandatory to get your body ready to work.

45 seconds 8 exercises

This workout should take you about 30 minutes to complete.

Break for 15 seconds between exercises to give yourself enough time to set up.

Make sure to properly cool down, stretch, and refuel with protein,carbs and plenty of water!

Enjoy xoxo

FIVE, not so healthy snacks, SWAPS!

1. Smoothies

Fruit is extremely good for you and should be eaten everyday. However, smoothies are the #1 (in my opinion) misunderstood snack when someone is trying to lose/maintain their weight.

Just because there is fruit IN your drink, does not mean that it is a healthy option.

A typical strawberry banana smoothie almost always includes whole milk or cream, processed fruit juice, yogurt with added sugar,or, frozen yogurt.

Rhubarb Cheesecake Smoothies.  For a warm evening this is the most delicious dessert you could have, and the most important is that you can prepare it with every kind of ingredient you like, and spent realy good time!

What you thought was the perfect afternoon energizer, is really just a fattening, sugar loaded, energy crashing dessert in disguise. We’re talking 600 plus calories in a 16oz cup.

Replace it with: Smoothies

Yes, you can still have your smoothie and lose weight too! It’s all about KNOWING what goes into your cup before drinking it.

Instead of all those unnecessary additives from your local coffee shop or smoothie kiosk, try making your own smoothie at home using:

  • 1/2 cup frozen strawberries,
  • 1 frozen banana
  • 1 cup of almond milk
  • 1-2 handfuls of leafy greens.
  • Optional: 1 scoop of protein powder, 1 tbsp. chia or flaxseeds, 1 tsp cinnamon, 6oz plain Greek yogurt.

Simply Strawberry Green Smoothie - my new favorite meal replacement! Ingredients:  2 cups frozen strawberries   1/2 frozen banana   2 tablespoons flaxseeds   3 cups fresh organic baby spinach    1 cup unsweetened vanilla almond milk

2. Yogurt Parfaits

Same thing applies for these sneaky, sugary cups. Most pre-made parfaits consist of flavored yogurts, granola, and honey. This can have 30 plus grams of processed sugar, which is about the same as a Snickers Bar.

Replace it with: Chia Pudding

Very Berry Chia Pudding: pretty tasty little sucker (raw, vegan).   www.onedoterracommunity.com   https://www.facebook.com/#!/OneDoterraCommunity

Chia seeds are high in omega-3’s, protein, fiber, and keep us feeling full for longer due to their ability to absorb liquid within the body.


  • 1/3 cup Chia Seeds
  • 1 1/2 cups unsweetened almond milk, skim milk, or water
  • 1 teaspoon organic vanilla or almond extract
  • 1/4 tsp ground cinnamon.
  1. place all ingredients inside of a mason jar, or glass lidded bowl, and shake well to combine.
  2. Allow at least 30 minutes for chia seeds to gel and pudding to form. Best results would be to sit overnight.
  3. Add berries and enjoy

3. “But they’re baked”- Wheat Thins, Pita Chips, Pretzels.

Homemade Wheat Thins.  You'll never go back to the store bought version!

Salt, processed carbs, high in calories and do not satisfy cravings! These snacks are also usually accompanied by a fattening dip such as spinach and artichoke , French onion, or sliced meat and cheese.

Replace it with: Raw Vegetables and Pistachios

Slice up some bell peppers, carrots, celery and cucumbers to satisfy your craving for a crunch, along with 24 pistachios for a dose of healthy fats, fiber, potassium and protein.

You can also dip your veggies into 1 tbsp. of raw almond butter or hummus, in place of pistachio’s.

How to make Homemade Hummus | foodnfocus.com

4. Diet Soda, Bottled Lemonade/ Iced Tea

Please, step away from the toxic cans of chemicals and artificially flavored sugar water

This is almost like a long-term low-dose poison-  Correct. Aspertame in this stuff is linked to alzheimer's!!Minute Maid Lemonade $1 at Walmart

I know that the taste of these beverages on a hot summer day is unlike any other, but that mere 5 minutes of pleasure wreaks havoc on our systems.

Read Here.

Replace it with: Fresh Lemon or Lime Water, Sparkling Water, or Fruit Infused Water.

I often like to create a mixture of all three

I use frozen fruit as my ice cubes, which makes for a perfect treat at the end of my drink.

Slice up a bunch of lemons and infuse your water overnight to create lemonade. Or, use fresh herbs such as mint with cucumber or basil with watermelon to make drinking water much more tasty.

 Strawberry Lime Water

5. “Bars”

I cringe when a client of mine tells me that they brought a Nutragrain, Fiber One, Speicial K or Nature Valley granola bar to work as a snack. Their ingredients list alone are frightening, packed with artificial additives, processed oils, and way too many words that I wont even try to pronounce.

Replace it: Homemade Protein Pancakes


  • 1/4 cup organic, liquid egg whites
  • 1 scoop (2Tbsp) protein powder (I use Sunwarrior)
  • 1 tsp. ground cinnamon.
  • 1 Tbsp ground flaxseed
  • 2 Tbsp. unsweetened almond milk
  • 1/2 ripe, mashed banana
  1. Mix all ingredients together, leaving out the banana
  2. Once well combined, add in your mashed banana and mix again
  3. Pour batter onto a nonstick pan over medium heat.
  4. Cook as you would a regular pancake, flipping when little bubbles start to form in the middle.

Let cool and store in a Tupperware container to eat as a snack later in the day.



Don’t get caught in the advertising traps of “100% whole grain, Fat Free, All Natural or 1/2 the fat”

Know what is in your food, because that is your body’s fuel.

healthy body + healthy mind = happy life

5 Green Smoothie Recipes. 5 Simple Ingredients

It’s no secret that I love green smoothies, and I often get asked about what to put in them without gagging or breaking a budget.

I cant help but laugh at my client’s faces when I suggest adding green smoothies to their day,and I love their surprised faces even more once they realize that they do not taste anything like the once thought.

Many skeptics feel that you have to spend a ton of money in order to get a ton of nutrients, or sacrifice taste, which is not truly not the case.

Here are my five favorite green smoothie recipes made with five simple ingredients.

All you need is a blender and a little enthusiasm! Time to energize!

The Banana Split

  • 2 cups spinach
  • 1 frozen banana
  • 1/2 cup strawberries
  • 1 tbsp. cacao powder or unsweetened cocoa powder
  • 1 cup water, 1 cup unsweetened almond milk

The Cleanser

  • 2 handfuls of kale
  • 1 green apple, cored and sliced
  • 1 lime, juiced
  • 1 inch of sliced ginger root, peeled
  • 2 cups water or unsweetened coconut water

Almond Butter and Jelly

  • 2 cups spinach
  • 1 frozen banana
  • 1/2 cup blueberries
  • 1 tbsp. raw almond butter (or a small handful of almonds)
  • 2 cups water

The Antioxidant Powerhouse

  • 1 cup kale
  • 1 cup spinach
  • 1 green apple, cored and sliced
  • 1 lemon, juiced
  • 2 cups unsweetened ICED green tea

The Refueler

  • 2 cups spinach
  • 1 scoop vanilla protein powder ( I use vegan protein, but use what you have and KNOW the ingredients) You can also use 6 ounces of plain Greek Yogurt. (I suggest Fage or Oikos)
  • 1 frozen banana
  • a dash of ground cinnamon
  • 1 cup unsweetened almond milk, 1 cup water

Simple and affordable!

Try adding one of these smoothies into your diet everyday over the next five days, and feel your energy skyrocket while providing your body with a ton of nutrients.


  • Make sure that your bananas are RIPE and peeled before freezing.
  • Feel free to add ice to any smoothie, and add more water as needed.
  • Mix and match your favorite fruits of the season, or even prepackaged frozen fruits work great! Just make sure they are unsweetened, and not a “smoothie blend”, which often have other additives besides fruit.
  • Adding Spirulina, Hemp seeds, or Chia seeds is also a beneficial option, but not as budget friendly.

Cheers to a healthier YOU!