Sunday, February 19, 2017

Xero Shoes Options

Great company, Great Zero Drop Option

'Z' Better Butter Substitute

Need a better butter substitute with great healthy fats? (Recipe below.)

Coconut Oil - had plant based fatty acids (lauric acid, also found in breast milk) which are good for the body it many ways such as: weight loss, energy, cholesterol levels, immune function, kidney relief issues, metabolism, digestion, skin, hair, nails, etc.. and it also contains anti fungal (use it on your toes for athlete foot), antibacterial, antimicrobial, antioxidant properties. Even saturated plant based fats do not raise cholesterol levels like the saturated animal fats.

Flax Seed Oil - Can any one say, Omega 3's ? Well it actually has omega 3, 6, and 9. Brain food and reducing inflammation are at the top of the list. We can also add that it helps to lower cholesterol, stimulate brown fat cells, eyesight, liver function, skin issues, arthritis, etc..

Extra Virgin Olive Oil (EVO)- is a heart super-food and there are lower rates of diabetes, heart disease, colon cancer, asthma, atherosclerosis, etc.. with those consuming EVOPolyphenols are also responsible for the heart benefits, anti-flammatoryantibiotic, and anticoagulant properties. (Add EVO to some butter and let it set for a while. Come back and see how the butter is broken down - kinda what it does in your body to help break down cholesterol.)

I took all of these great fats and made this....

'Z' Better Butter Substitute
  • 1/2 c coconut oil
  • 2 tablespoons of flax seed oil
  • 1 tablespoon of extra virgin olive oil
  • 1/8 c water (add more if needed for desired creaminess)
  • 1/2 t sea salt
  • 1/2 t lemon juice or apple cider vinegar
  • 1/2 t honey

Blend together in a small blender. Store in a glass jar, refrigerate or freeze. Spread and use like you would butter.

Options: leave out the honey if you want it less sweet. If you are used to salted add a pinch more sea salt.

Tuesday, February 5, 2013

Aerial Fitness Coming Feb '13

I am so excited to start teaching Aerial Yoga!

Engage the world around you. Try something different!   Break old patterns and create a new confidence.

Benefits of Aerial Fitness:

  • Move more fluidly Attain proper alignment naturally
  • Decompress the neck & spine
  • Less pressure on hands, neck, shoulders & joints
  • Achieve more advanced postures while being supported
  • Allows gravity to deepen stretches
  • Experience the benefits of inversions without risk of injury to neck or spine
  • Enhance, deepen, & advance your floor practice
  • Have fun while you Strengthen & Lengthen
See for more details.

I will be also adding 2 additional styles of aerial classes to fit all personality types.

NEW Aerial Fusion Fitness Class
Aerial Fitness is a NEW class geared toward a faster pace for those who want extra strength and cardio training along with all the other benefits of aerial yoga.

Restorative Class
A grounded class designed to use the fabric for slow and deliberate movement geared toward deep stretching and restoration. 

Kids classes are now open, space is limited.

Now Teacher trainings are offered.

Friday, November 16, 2012

Our New Book - The Green Smoothie Girls

I am so excited to bring you a NEW book from  (drum roll please)......

Our First Book Signing, Nov 26th Monday Night 4pm to 6:30pm Harvest Market in Hockessin.

7417 Lancaster Pike • Hockessin DE 19707 • 302.234.6779

Here is our new website:

A Guide to Getting 7-10 Servings of Fruits and Vegetables Every Day

Three Versions of the Book for your viewing pleasure.

Paperback  |  Spiral Binding  |  PDF

Feel the Green Smoothie Difference!
A guide to getting your 7 to 10 servings of fruits and vegetables every day. Green smoothie benefits include; boosting your immune system, increasing sports performance, improve your mood, more energy, better sleep, weight loss, just to name a few. Over 85 recipes of all plant based flavors from sweet to savory. Also, over 40 pages of health and nutritional benefits, food prep tips, and food descriptions.

Check back on Monday for our book trailer. E-Book coming soon.

Sunday, July 1, 2012

Intro to Lacto - Fermentation Carrots and Ginger

Intro to Lacto - Fermentation Carrots and Ginger

Well after our last dinner I have had a few requests on how to make this dish.
Quick introduction - There are two types of fermentation: fermentation with yeast and fermentation without yeast - will will be talking about the later. This fermentation method is the absence of oxygen (with oxygen allows the yeast to grow).

Carrots and Ginger is a great combination to start with!

This was my first batch. Here is one variation:

  • 4 cups carrots, peeled, grated, loose packed
  • 1 tablespoons ginger, grated
  • 3 teaspoons sea salt

Add to a big bowl that you can mix and mash it all together. Don't be shy, this is a great upper arm workout, ha ha. Get that wooden mallet, or smasher, and go to town till the juices are released. (a good 2 to 5 minutes). Then add to a CLEAN mason jar (or something that will seal) and pack it in tightly. Tip: add small amounts at a time and smooch together. Then if there is not enough juice, fill the extra space with filtered water to top it off. Screw the lid on tightly and set on the counter for 3 days. (insert the Jeopardy theme song here).

Ding, After 3 days you want to taste it - I know - waiting is the hardest part. My personal preference is just scrape off the top 1/2 inch or so - if any oxygen got to this it will taste funky -- and you can tell the difference -- the fermented ones will be a bit sour but not leave a nasty aftertaste in your mouth. To avoid that, I just scrape off the 1/2 inch on the top- 'cause sometimes it is hard to get all the air perfectly out. This fermentation process is without air.

You can do this with any vegetable, and most any spice you want to add. You can also buy fermented vegetables at some health food stores, if you are in a hurry.

Here is the other options we did that night for dinner. After your carrots are done, try this.

Raw Green Bean Salad with probiotic carrots

Serves 4 to 5

  • 1 cup raw green beans (rough chopped)
  • ½ cup almonds, slivered or chopped
  • ½ to 1 clove garlic minced or pressed (adjust to taste)
  • 1 bag of lacto raw fermented carrots (8 oz)
  • 1/8 cup flax seed oil (I use Barleans because of the better quality and fresher taste.)

Add all ingredients to a bowl, mix and serve.

Eat these probiotic vegetables every day. Just take a small serving with your meal. Great substitute for yogurt and milk products.

Remember to have the probiotic effect, you DON'T what to cook these.

Recently read a statistic, that the probiotic count of fermented or cultured foods was very high in the trillions with multiple strains as compare to probiotic capsules which might be in the billions. I can sure tell the difference between my live foods vs. the store bought capsules. So make sure you start out with a tablespoon or two as a condiment before your meal. Then you can work your way up to more.

Wild Fermentation
Nourishing Traditions
Makers Diet
Dr. Mercola - trillions of CFU

Sunday, June 17, 2012

Men's Health Part 1

Men's Health Part 1
Let’s talk about testosterone and sexual performance for the man. This article will be an overview. I will provide in-depth details in subsequent articles but I know if I include too much in one article, you won’t read it.
Disclaimer: I am NOT a Dr., but a Health and Fitness Coach sharing knowledge and research that has helped others. Always consult your Dr. before making any changes. My approach is to get the basics in order (eat right, exercise, good lifestyle choices). You might find out with some simple changes you are back on track. If not, your Dr. won't have to tell you to do the basics because you are doing them already. He can move on to the problem faster.
Ok, down to business -
Since I am in the health and fitness business, I do get asked about testosterone. Since I am not a man, I will share what has helped others. Here are the common performance issue complaints:
  • loss of feeling
  • loss of circulation
  • loss of desire / libido
  • loss of physical ability / ED (erectile dysfunction)
  • loss of testosterone
Guess what? Barring more serious issues, a lot of these symptoms can be helped with lifestyle changes. But hey, you knew that anyway! SADly , the Standard American Diet does not help and greatly contributes to the problem, despite our over-sexed society. You are supposed to be "supermen", you read how easy it is.... but in reality a lot of men have problems in this area. (Wives you can thank me later, wink.)
Let's set some expectations. I am not talking about a QUICK FIX here. Men can take a pill, (drugs or herbals) Viagra, etc... and get an immediate response. This might help in the mean time for those date nights... but if your body is plugged up with gunk and needs an oil change, it will take a while (maybe a couple months) to start getting lean and clean so you can take advantage of the benefits. This is NOT A QUICK FIX. These are health lifestyle changes that will rebuild and reset your body as God intended it to work. We all know that aging (30 being the peak years), we naturally produce less testosterone as we age, but we can maximize what we have left.
The top 10 places to start (in the following weeks I will add details about why.)
#1 - drugs / disease / medications - that cause it
All of these contribute to “performance issues” in men. For example: blood pressure medication is notorious causing these unwanted side effects. So, let's get off of the medication if at all possible. Let's fix the “preventable” disease. How? **With sensible eating, weight loss and exercise that can lead to improved heart function. You just might be able to get your Dr. to reduce or even take you off of it. Make sure to NEVER stop taking a medication without consulting your doctor.
Other drugs that can hinder a man’s sexual drive and performance: Antidepressants, Chemotherapy, Anti-HIV drugs, Narcotic pain medicines, tranquilizers even some over the counter medications. Sometimes changing to a different medication or different dosage may solve the problem.
Diseases: arteriosclerosis, depression, diabetes, psychological issues, high cholesterol, liver function, obesity. All of these affect it also.
#2 - exercise - that help it
Working compound muscles groups causes your body to create more testosterone and increase GH (growth hormone). Think large muscles and using a couple of them at one time. Examples: power cleans, squats, leg presses, deadlifts, chin-ups, dips, and military presses, lunges. Start slow to prevent injuries but work up to using heavier loads for fewer reps. Consult a trainer for a safe program.
Exercise also enhances your self-esteem, increases your energy, keeps your weight at a healthy range and may also “up” your sex drive. Studies indicate that men who exercise regularly have a lower risk of ED.
** Walking is one of the best forms of exercise for improving blood pressure, heart function, circulation, energy and mood enhancement. Depending on your fitness level, build up to 30 to 60 minutes of walking per day. The greatest minds in history walked about an hour a day - think, Edison, Franklin, Di Vinci, etc... Again if you have questions, check with your Dr.
#3 - dietary add in's - to help
Add foods high in zinc, boron, minerals, and healthy fats. Great foods are: cucumbers and melons, such as watermelon and cantaloupe; avocados, nuts, and seeds. Think vegetables for minerals.
pistachio nuts, sesame seeds; pumpkin, squash, watermelon seeds; beets; garlic; broccoli; cabbage; cauliflower; brussels sprouts, bok choy, radishes, turnips, collard greens, kale; chickpeas; spinach, swiss chard, asparagus
raisins, dates, almonds, apricots, hazelnuts, walnuts, avocados, broccoli, pears, prunes, honey, oranges, onions, chick peas, carrots, beans, bananas, red grapes, red apple, celery, cashews,
REMOVE SOY, for now, NO SOYBEANS or “food stuffs” made from soybeans.  There are other foods that still gives you plenty of antioxidants, without the noted side effects of how it affects the male brain.  (Some non-GMO soy products like natto, tempe, miso  that are fermented over a long period are healthier but this is another article to explain why.)
#4 - optimizing GH - to help
Losing excess body fat, particularly belly fat; avoiding high-glycemic load carbohydrates (processed white flours, white sugars); optimizing sleep habits; and exercising regularly. The biggest burst of GH is released during the early hours of sleep, so eating habits are crucial to maximizing this nighttime secretion. Avoid food during the last four hours before bedtime.
#5 - manage stress - to help
Identify stress, then manage it. How? Another tremendous benefit of exercise is stress reduction, getting rid of the extra stress hormones in your body. Other ways include: deep breathing, prayer, meditation, good nutrients, and proper rest. If it is psychological in nature you might need to see a therapist or trained psychologist.
#6 - Sleep - to help
As we just read, GH is optimized during early hours of sleep, especially if before midnight. Sleep also helps in the production of testosterone. If you are exercising you have to rebuild the body to produce all of the great hormones. The recommended amount of sleep is a minimum 6 hours, but 7 to 8 is BEST. This will also help you deal with stress if you are well rested. Decisions will be easier. Remember sleep creates energy and being in a constant state of fatigue (lack of sleep) saps energy leading to performance issues.
#7 – kegels, are not just for women -
Kegel exercises or pelvic floor exercises can also help men have more intense orgasms, and improve erections. A kegel is done by contracting the muscles that stop the flow of urine. It takes about 5 minutes a day. Do 3 sets of 10 reps of strong contractions. If you don’t notice any improvement in a month, check with your Dr. to make sure you are using the correct muscles.
#8 - Clean out excess estrogen -
Conventionally raised animals (meat and dairy) are fed, pesticides, hormones, antibiotics and steroids. These toxins make their way into your system and junk up the plumbing. Change to free range/grass fed meats or wild caught fish. Buy apples, celery, strawberries and greens organic. These are some of the top sprayed pesticide foods.
Also air fresheners, colognes, scents with parabens, and plastic containers (3, 6, 7 are most toxic kind) especially heating food in them.
#9 - hydration is "king" if you know what i mean ...
Being well hydrated is like having an oil change. It boosts blood volume and improves sexual function. How much water should you drink? When you urinate, it should be clear to almost clear (except if you are taking a lot of B vitamins). Drink till you get there. If you eat mostly cooked food you will have to drink more water than those eating mostly fresh food. Try watermelon - it is great for men. Eating watermelon can improve your vascular blood flow and improve your sexual performance.

#10 - robbers of fun -
Addictions to junk food, smoking, alcohol, and drug abuse are serious issues
that rob blood flow, impairs circulation, damages blood vessels, uses vital resources in processing the toxic materials, prevents the break down of estrogen in the liver, and robs your body of vital minerals needed for "down there", especially zinc. Seek professional or medical help if you cannot stop or give up these addictions.
We have come to the end of part 1.
If you are doing a lot of these healthy lifestyle changes listed above and still having symptoms, then there might be a more serious issue. Getting these basics under control will help your Dr. diagnose you faster. Chiropractic care is another way to make sure the nerve endings and pathways are open and flowing the way they should be.
There are a ton of resources out there. These were complied from a holistic point of view.
We will cover supplements in the next issue.

Main References:

Thursday, May 3, 2012

Pray it Forward

Pray it forward .... everytime you hear an emergency vechicle, especailly fire and ambulance - pray for them. I wonder what change would happen if we all started to do this. Come to find out there are a lot of my friends that do this. That is pretty cool.

I started doing this after reading the book on Intercessory prayer given to me by a great friend. It was time to get out of my little impatient world. Have you also noticed your impatience level is a lot lower?

On one trip home to see my mother a few years ago, I pulled off to get gas, and this burden to pray was in my heart. Wasn't quite sure what to make of it since my mother was not well and I prayed for her a lot. But then I saw a child been hit on a bike laying on the ground. Prayed for them ALL with tears in my eyes and outstretched hands on that one. Listen to the holy spirit when He tells you to pray. What a privileged to be able to do that.