Time to listen: 27 minutes. Answer your cravings for chocolate with naturally sweetened, raw chocolate.  See and feel the results!  Now you can attend one of my Say Yes to Chocolate workshops from your office, sofa or while you workout at the gym.  Of course, you’ll miss the experience of actually TASTING the chocolate treats and accessing the latest healthy chocolate recipes.   Click the above video or this podcast link to discover tips on using chocolate to your healthy advantage.

Time to read: 3 minutes. We’re tired.  And mostly for good reasons!  But getting-back-to-basics, an super-charging with Superfoods, will give you more energy.  LOTS more.  Here’s how to increase your energy level starting tomorrow: naturally, safely and successfully.  I’ll also toss in a surprising, powerful fact about WHY we crave — and how to use cravings to your advantage.

I’m going to lay 4 tips on you today.

1. Eat fruit on an empty stomach
2. Eat more alkaline-forming foods
3. Eat more fat — healthy fat
4. Get your iron — naturally, safely

Jot them down on a piece of paper or post-it note for easy access in days ahead, please.  This way you can pay a little more attention to each — and get your energy back.  And, no, I’m not going to tell you to give up coffee!

Here’s the approach in a nutshell:  Pay a little more attention to your food.  BUT WAIT!  Not in ways that you deny yourself stuff.  Follow me…

Processed foods deprive us of energy

More and more of us lack energy.  For a lot of reasons and a “main one” is food-based.

“How come I eat all the time yet I don’t have any energy?”

Here’s the short answer:

The more processed food we eat the less energy we will have.  Processed foods require energy to digest.  They steal energy.

Is that simple.  You can’t feed your body with what holistic nutritionists call “dead food”… and expect your body to be alive and alert. Let me get a tiny bit scientific with you: Dead matter produces dead matter.  That’s all it can do.  Life and energy cannot be created from life-LESS or life-deprived matter.  And processed foods are mostly dead.

So eating processed foods is a bad idea.  Well duh!  But especially if you need more energy.

Add “living” foods in

This is not so much about eliminating the KFC or Wendy’s.  Let me be clear.  It’s more about realizing that fast foods are working against you.  It’s dead food.  The trick is to ADD FOODS IN — living Superfoods.  These are the energy-producers!

Food is fuel.  Got it.  BUT… what will YOU put in your tank?  Just like gas comes in high octane or lower octane variety so do foods. You don’t put the cheap gas in a Mazarati do you?  More about living foods appears below in my tips.  Experiment with the suggestions below and experience higher energy and elevated mood.

#1: Eat fruit on an empty stomach

Eating fruit in the morning on empty stomach helps you body cleanse — purge itself of stuff that gets in the way of energy production.  You may have heard this tip from mom or a friend.  It gets around.  And it’s true.

Hint: Do not mix sweet fruits (such as apples and bananas) with acid fruits (pineapple, lemon, orange etc.)  Eat melon alone.  Melon takes only 15-20 minutes to be digested by the body.  The point is to maximize nutritional value from fruits by eating them on an empty stomach.

#2: Eat more alkaline-forming foods

If you eat acidic fruits this tip will help.  Foods like leafy greens, celery and cucumber become more alkaline (non-acidic) — as a part of natural digestion.  Eating them balances your tummy out.  That’s important because when your stomach and everything around it is working less…. that’s right, YOU GET MORE ENERGY to use for other things.

Digestion — believe it or not — robs many of us of our energy. The trick is to avoid this by making digestion a piece of cake.  No, not by eating cake, silly.  Gotcha!

Hint: Juicing green leafy vegetables can give you an instant energy boost as they enter your bloodstream 15 minutes after you drink them.  And that’s important because that’s how energy gits distributed around your body.

#3: Eat more fat — healthy fat

All the low or “no fat” products on the market have many people thinking that fats are bad.  But fats are good for you.  They’re energy producers! Fats found in foods like fish (wild Salmon)  give your brain the energy boost it needs to keep you on top of things.

Hint: Eat salmon but also use coconut oil to cook.  Long demonized, the truth about coconut oil is this: It contains lauric acid — anutrient that supports your metabolism.  When heated at high temperatures it does not hydrogenate like most oils.

Coconut oil does not require a lot of energy to be digested. Leaving more energy for you to use!

This is key. Therefore coconut oil is good for you — it gives your body and instant kick of energy.  Also, use hemp seed oil and flax seed oil on your salad… as a dressing.  Hemp and flax oils are great source of omega 3 acids that we hear so much about.  As are chia seeds.  Chia seeds offers a perfect balance of omega 3 and omega 6 fatty acids.

#4: Get your iron

Anemia can be a real drain on your body.  And many of us suffer from low levels of iron to various degrees.

Hint: Make sure you’re getting all the iron you need (150 mg is the recommended dose) each day.  Eat iron-rich foods.  But put down the steak knife and pick up some nori.  Nori is a type of seaweed that is used often when preparing sushi.  You need 2 nori sheets to get your daily iron. It’s a great snack option too. No, seriously.  Snack on seaweed.  Turn some heads at the office.  TRY IT.  And don’t deny yourself the occasional steak.  Just remember how all the research links red meat consumption to developing cancer.

There you have it:

1. Eat fruit on an empty stomach
2. Eat more alkaline-forming foods
3. Eat more fat — healthy fat
4. Get your iron — naturally, safely

I’ll be back with 3 more tips soon!

Photo credit: Whatdavesees

Time to read: 1.5 Minutes. Do you know what the most essential food for your health is and where you can get it?  We’ve all heard of antioxidants.  What are the most antioxidant rich foods?  How many antioxidants do we need?  How can I be SURE to get them every day?  Let’s simplify it and discover a surprising way to get them into your body each day — and take pleasure in it.

Antioxidant benefits

First, antioxidants help us to battle with free radicals.  Free who?  Radicals.  These thingies are the teeny-tiny little tidbits of stuff (uhh… crap) that make us age faster.  Get old.  Look like… well you know.  And they contribute to cancer, diseases of all kinds.  These little nasties are in everything.  They’re mostly byproducts of things we do or eat — good and bad.

Here’s the good news.  Anti-oxidants are measured in something called an ORAC unit (Oxygen Radical Absorption Capacity).   Most of us consume an average of 1250 Orac units (of antioxidants per day).   The minimum is requirement is  5,000 units  and the optimum is 10,000 units.  So most of us aren’t gettin’ enough.

Eating antioxidant rich foods is critical to good health — mental and physical.   Eating high ORAC foods helps you:

• Create more anti-oxidant power in your blood
• Improve memory
• Prevent most diseases — including heart disease and cancer
• Improve energy

So… there are a few natural ways to get your 10,000 daily units (or more) of antioxidants in one serving.

The KING of anti-oxidants:  Chocolate

Raw cacao nibs to be precise.  This is the most consumable form that are fun to nibble on.  This is one natural way of getting your antioxidants — using Superfoods.  Specifically raw cacao nibs.   Put down that Hershey’s bar.  No, no.  That won’t work because it’s been so heavily processed.  But nibs are not the only way to get the job done.  How about some Acai-Chocolate ice cream?  Yum.  The combination of cacao and acai berry antioxidant.

Raw nibs contain 15,280 ORACS in one teaspoon.  WOAH!

Spices and antioxidants: Cloves

Another natural way to get your antioxidants is by using the power of spices.  One  teaspoon of ground cloves contains  10,ooo units.  Clove is a spice used mostly in the Mediterranean diet.  Recent research from the Miguel Hernández University has identified cloves (Syzygium aromaticum) as the best antioxidant spice.  They contain high levels of phenolic compounds, as well as having other properties.

The same team of researchers also evaluated the antioxidant effect of essential oils from other spices used in the Mediterranean diet – oregano (Origanum vulgare), thyme (Thymus vulgaris), rosemary, (Rosmarinus funcionarios cinalis) and sage (Salvia funcionarios cinalis).

So these two ways are the best and least expensive to get your daily antioxidants.  But if you are not up for a spice or chocolate here’s an alternative way to get your minimum 5,000 units.

Antioxidant rich foods: Fruits & veggies

How about these?

3 oz of prunes, 6 oz of raisins, 12 oz of fresh strawberries, 9 oz blueberries, one oz of pecans, 7 oz of broccoli or leaf lettuce, 14 oz of  spinach.

All of them will provide you with the minimum requirement of 5,000 ORACS units.  Enjoy!

photo credit: Taekwonwierdo

Time to read: 2 minutes. No this isn’t an anti-coffee or anti-Starbucks rant. Keep drinking your coffee. But please stop suggesting that “healthy foods & drinks are too expensive” — all the while paying $3.50 for your morning latte.  My point is simple: Superfood-laced smoothies cost LESS THAN TWO BUCKS and can satisfy sweetness cravings AND need for long-lasting energy. Oh and did I mention the long list of customizable mental and physical health benefits? Read on for the proof that nature’s most healthy foods are more affordable than you think.  I’ll show you how to create them FAST in a daily drink you’ll crave.

Already convinced and just want the recipe for my Brazillian chocolate-acai smoothie?  Click here.

Quick analysis: Coffee’s cost and benefits

Beverage: Typical latte
Cost: $2.00 – 5.00
Beneficial ingredients: Milk (if organic!)
Watch out for: Processed sugars, syrups, synthetic supplement powders

Depending on your choice of size and where you buy your morning latte you’re looking at spending $3.50 or more. In return you get that familiar boost of energy, creamy enjoyment and perhaps sugar and spices.

Your latte does offer fat. But not essential fatty acids that your body needs.  Example: omega 3 and omega 6 fatty acids are essential to brain function.

But your latte’s fat is NOT the kind of fat that will nourish your brain. The right kind of fat helps you stay focused throughout the day — helps improve your job or school performance. Good fat helps provide energy for playing with your child or grandchild after a long day at work.

The fat in your latte is mostly good for only one thing — to be stored in your body as extra pounds. The same is true for a cup of coffee with sugar and cream. Drink it black? Ok… but you’re still spending $2.00 and getting nearly zero health benefit.

Quick analysis: Retail smoothie shops

Beverage: Typical retail smoothie
Cost: $3.50 – 5.00
Beneficial ingredients: Fruits, vegetables
Watch out for: Processed sugars & syrups, synthetic (non-natural) supplement powders

Most retail shops use simple syrup — processed sugar — in every smoothie they create. And the amount they use can be staggering. The use of these syrups (and syrups used to store fruit) virtually negate the health benefits of supplements you nay add. Again, these processed sugars are, by design, good for one thing — storage on your body. Oh, and maximum profit for the smoothie chain too.

Smoothie shops also use supplements — like protein powders.  Most often these supplements are synthetic, man-made substitutes that the body cannot absorb (make use of) OR get rid of. The result?  Our bodies store them… and that creates a variety of health problems AND promotes disease.

Quick analysis: Your kitchen smoothie

Cost: $1.89 – $3.25
Beneficial ingredients: Too many to list — the choice is yours based on taste desired!
Watch out for: Weight loss, mental clarity, increased energy, muscle strength, detoxification and more

Let see what a home made Superfood smoothie offers us and how much it really costs.  It can be as low as $1.89 using the highest quality, certified organic Superfoods.

Smoothies, pound for pound, are some of the most nutrient dense meals. A green smoothie with some fruit and berries can deliver more antioxidants and phytonutrients than most meals eaten by the majority of people around the world. They’re also easier to digest, since a good blender will break up the plant fibers for better absorption.

In place of processed sugars, Superfood smoothies use natural sugars like honey and dates.  These sources of sugar have a variety of health benefits.  These sugars have nutritional benefits — like honey’s ability to help digest all your foods (via vital enzymes) and a huge number of Vitamin B’s including B9.  PLUS they burn rapidly as they power your body’s routine functions.  Finally they often come pared with things like high fiber — such as with dates.

Easy and loaded with benefits

By preparing a smoothie every morning, you can start off your day with the protection of antioxidants.  Plus an incredible array of vitamins and nutrients. AND you get the energy and calories you need to power you through the day – all without getting hunger pangs an hour after your first meal!

Green smoothies are easy and fast to prepare.  You don’t need to be a brain surgeon to create your own drink.  They’re fun and help our bodies get all the nutrients we need to perform well.  Last but not least they’ll help your body detoxify (get rid of the toxins) we store in our fat cells.

The smoothies that I help people create:

• Increase energy levels
• Help foster weight loss — quickly and safely
• Detoxify and cleanse their systems from harmful pollutants and chemicals
• Build muscle and strength

By starting to incorporate green smoothies in everyday life you’ll share the message of great health to others too.  That’s the fun part!

The choice is yours.  Where are you going to invest your money? In McDonalds, Wendy’s, Starbucks — or simply in your HEALTH.

Ready for a South American taste sensation?

I’ll give you a little help by teaching you how to make my Chocolate-Acai  non-dairy ice cream.  You can, of course, make it as a smoothie too.  Just use less ice.  Your children and your husband will fall in love with it too.  Mine did!  We discovered it while on a public speaking, hang gliding and rock climbing adventure in Brazil.

1 cup almond milk

2 Tbs. cacao powder

1 Tbs Acai

5 dates

splash of raw honey

1/2 banana

1 cup ice

Put together in the Vitamix or any other blender. Blended for 2 min.   Voila! Chocolate Acai Ice cream to die for.  Enjoy.

Need to purchase the ingredients?  No problem — look here!

Time to read: 1.5 minutes. Planes, trains and automobiles — oh my!  They can be scary places to eat consciously, with good health in mind.  But here are a few surprising secrets for doing so.   Yes, you CAN eat frugally, deliciously and prepare quickly.  Read on and I guarantee you’ll be enjoying “good-for-you” foods while traveling for work or play.  Yes, you’ll be satisfied by them — even more than those tempting snack packs.  It’s as easy as 1, 2, 3…

The 100 Calorie Hunger Pack

Ever notice how those “100 Calorie Snack Packs” just increase your appetite?  They’re designed to.  They lack nutrients needed to create energy.  Our body can’t use the snacks to create energy.  So hunger increases.  And when traveling there’s only one thing you can count on: When hunger strikes you’ll eat anything that is around!

When flying, the trick is to arrive at your destination NOT HUNGRY.  The only way to do this is to give the body what it needs to create energy.

Ever freak-out because you have a long trip ahead and your child will be accompanying you?  Or do you fear knowing you’ll make lousy choices — because you just don’t have the time to prepare something healthy?  I did too… but there’s nothing to worry about.

We all know where the worst food is being served right?  Airports, airplanes, gas stations, etc.  Well, that’s half the battle.  I remember the first time I traveled to Europe with my 11 months old son.  Sure, Lufthansa is one of the best airlines out there with great service and decent food.  But I was prepared with more for our 10 hour flight.

Simple, easy & healthy snacks when traveling

Here’s how you can prepare — whether you’re traveling with kids or alone on business.  No matter what the distance.

The day before:

1. Buy all your organic Superfoods such as goji berries, inca berries, cacao nibs and your/your child’s favorite nuts.  Remember in order to obtain all the nutrients from the nuts they should be in a raw state.

   My favorite are macadamia nuts, cashew and Brazilian nuts.  Even if you don’t get ALL raw nuts the more the better — the more benefits you receive (energy, mental clarity).

2. Mix all of them together for a simple Superfood trail mix that will satisfy your hunger and supply your body with essential nutrients.

3. Bring some apples and bananas along.  If you are brave enough, make your own sweet and/or salty “kale chips.”  Kale packs more nutritious punch than you can imagine.  Benefits include getting your calcium, fiber and a handful of difficult-to-acquire vitamins, especially A and K.  Check out the recipe below.

It’s time to be shamelessly frugal and remarkably healthy on the road.  These days, being thrifty is no joke.  It’s a downright necessity.  These tips will give you what it takes to arrive at your destination ready to work or play hard!

Kale chips recipe

1. Organic kale
2. Olive oil
3. Raw honey or agave nectar
4. Lemon juice
5. Salt

In a bowl mix:
3tbs. olive oil, 3tbs. raw honey (or raw agave nectar), juice of ½ lemon and pinch of salt.  Cut the stems off one bunch kale leaves and put them in the bowl with the mixture you just created. Leave it for at list 1 hour and make sure each leaf is well covered with the marinate. Bake at the lowest setting on your oven for 2 hours (it’s best to dehydrate at 115 degrees if you can using a dehydrator). These kale chips will last for a few weeks if store in a air tight container. Enjoy and let me know what you think after you tried them!

A long international trip over the Atlantic ocean or just domestic one can be a lot of fun with Superfoods snacks.