Thursday, February 28, 2013


I'm going to let you in on a big secret of mine! Everything I use on a daily basis and why. I will have links for you on all the products and will try to give you as accurate information as possible. But before we get started, please be sure to read all labels, side effects and warnings of any product and always consult your Dr. if their are any doubts.

I take a lot of supplements, the reason for this is because in our modern day and age even if you eating "healthy food" your still missing a ton of important stuff your body needs. But always use them as a backup plan to secure optimum nutrition . I first started on this journey with not a lot of knowledge until I started reading and researching. With this research I've stubbled upon an amazing blog that has helped and encourage me along the way. He and She Eat Clean, Whitney Carlson and her husband have been eating clean for a while as a personal goal to loose weight and transform their bodies. She is another hero I have because she is a normal plain Jane person like the rest of us. This hot lady even set goals to take pictures in her transformed body and she rocked it!!! Her blog is very helpful in answering question and I have linked her supplement page above, for all of you to read the importance of taking supplements. Unless your Amish and live on a farm in the middle of no where you need supplements.

Let's start with vitamins, minerals and all things in between. I try to take all my supplements except for a few, first thing in the morning after I eat of course.

I take Isotonix Mulitvitamin without Iron, used to take a multivitamin from VitaCost, but I fell in love with these from a post Whitney Carlson did about them and did a little research. Because they are a liquid they enter your blood stream instantly. Here is a blurb from their website about the product:
What Makes Isotonix® Multivitamin Unique?
A good quality vitamin and mineral supplement creates a sound micronutrient foundation to accompany a balanced diet. According to the World Health Organization (WHO), “Nutrition is the foundation for health and development. Better nutrition means stronger immune systems, less illness and better health. Healthy children learn better. Healthy people are stronger, more productive, and more able to create opportunities to gradually break the cycles of both poverty and hunger in a sustainable way. Better nutrition is a prime entry point to ending poverty and a milestone to achieving better quality of life.”
Vitamins and minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity, maintain normal metabolic functioning, promote healthy growth and repair of tissues, help maintain normal blood pressure and help maintain water and electrolyte balance in the body. There is no substitute for a healthy, well-balanced diet; however, in today’s fast-paced lifestyles it is important to ensure the body is getting the fuel it needs.*
Isotonix Multivitamin is an isotonic-capable food supplement containing 100 percent or more of the daily value of essential vitamins and minerals. There are wide varieties of vitamin and mineral supplements on the market today. Only Isotonix Multivitamin contains a unique blend of complementary vitamins and minerals with the superior delivery of Isotonix. Isotonix Multivitamin supplements dietary deficiencies and helps maintain normal metabolic functioning. Isotonix Multivitamin is a great supplement choice for all adults and especially for athletes, growing teenagers and pre-menopausal women. Isotonix Multivitamin is available with and without iron for differing nutritional needs.*
Isotonic, which means “same pressure,” bears the same chemical resemblance of the body’s blood, plasma and tears. All fluids in the body have a certain concentration, referred to as osmotic pressure. The body’s common osmotic pressure, which is isotonic, allows a consistent maintenance of body tissues. In order for a substance to be absorbed and used in the body’s metabolism, it must be transported in an isotonic state.
Isotonix dietary supplements are delivered in an isotonic solution. This means that the body has less work to do in obtaining maximum absorption. The isotonic state of the suspension allows nutrients to pass directly into the small intestine and be rapidly absorbed into the bloodstream. With Isotonix products, little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.

I also take their OPC-3 which is like a fre- radical anti-aging fighter!

What Makes Isotonix OPC-3® Unique?
Isotonix OPC-3® is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid.*
Isotonic, which means “same pressure,” bears the same chemical resemblance of the body’s blood, plasma and tears. All fluids in the body have a certain concentration, referred to as osmotic pressure. The body’s common osmotic pressure, which is isotonic, allows a consistent maintenance of body tissues. In order for a substance to be absorbed and used in the body’s metabolism, it must be transported in an isotonic state.
Isotonix® dietary supplements are delivered in an isotonic solution. This means that the body has less work to do to in obtaining maximum absorption. The isotonic state of the suspension allows nutrients to pass directly into the small intestine and be rapidly absorbed into the bloodstream. With Isotonix products, little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.

Along with these two wonderful products I take these:

Vitamin D 5,000 IU

I take 25,000 IU daily until summer hits then I go back down to 10,000 IU daily. You would not even begin to understand the difference this has made in  my life!!!! I don't even need coffee in the morning! They don't call it the happy pill for nothing.
I take 1,000 IU twice a day, I usually do this with my 2nd and 4th meals which also helps boost my energy throughout the day and keeps me from feeling that "hitting a brick wall" around 3 pm. For Maximum results be sure to place and hold under the tongue for 30 second. I will always take this until my body is healed and can produce its own healthy level of B12's
What is methylcobalamin?
Vitamin B-12 (cobalamin) is a water-soluble B vitamin that’s vital for carbohydrate metabolism and energy production.* It also plays an important role in the formation of healthy red blood cells.*

Methylcobalamin is an active coenzyme of the vitamin B12 analogs, which are essential for cell growth and replication.* Methylcobalamin is required for the formation of methionine from homocysteine.*

How does methylcobalamin support health?
  • Helps reduce homocysteine levels, which is important for heart health.*
  • Supports the health of the central nervous system.*
  • Improves daytime alertness and concentration.*
  • Promotes optimal sleep.*
On this supplement you have to be extremely careful!!! I mean really careful! My hormones are so screwed up from having PCOS and Endometriosis that I had my Dr. recommend that I try this as an alternative to taking the synthetic junk they wanted me to take. I have heard and read that you can take up to 25 mg as a women and 50 mg as a man but I started and am sticking with 10 mg, just to be on the safe side. I will Say this had made a huge difference in me over all! I will continue to stick with it for a while until my hormone and thyroid levels are normal. This is also wonderful for your adrenal gland which controls your energy levels long with other things. I will have three more supplements below that actually help to restore this glad. Did you know when you drink more than two cups of coffee a day it actually drains that glad giving a false trigger. When this happens and you drink cup after cup, day after day, year after year, it leaves you tired all the time for one and a hot mess trying to focus on everything! Now this doesn't mean I don't drink coffee ever, its more a treat and on the weekends when I actually need help getting out of bed. ;) The affects of caffeine on our adrenal glands.
What is DHEA?
DHEA (dehydroepiandrosterone) is a hormone made by the human body, secreted by the adrenal gland.* DHEA serves as a precursor to female and male sex hormones (estrogens and androgens).* DHEA begins to decrease in the body starting around age 30.*
How does DHEA support health?
  • Maintains the health and function of the adrenal glands.*
  • Supports male and female hormone balance.*
  • Promotes healthy immune function.*
  • Helps maintain stable mood and a healthy sense of well-being.*
  • Maintains quality free radical scavenging ability.*
Here is a link to further answer question about this supplement.

The next section is more food supplements but they are still powerful and have amazing benefits too:

Camu Camu Powder

I use this in my fresh squeezed grapefruit juice in the mornings. The health benefits of this are ridiculous and it taste amazing!
Camu camu fruits contain more vitamin C than any other plant in the world from 30 to 60 times more than an orange. They also contain amino acids including serine, valine, and leucine; and significant levels of beta carotene, calcium, iron, niacin, phosphorus, riboflavin, and thiamin.

The phytochemicals in camu camu are highly effective in curbing the effects of the herpes virus; in fact, on a list of plants with anti-herpetic compounds, camu camu takes the highest honors as most potent. It is effective against depression, and has even been used to wean users off dangerous antidepressive medications (under medical supervision, of course.) Alternative medical practitioners have also been using it to combat attention deficit disorder.
Camu camu also:
Provides immune system support
  • Helps maintain good eyesight
  • Reduces inflammation
  • Supports collagen, tendons, and ligaments
  • Helps fend off viral infection
  • Improves respiratory health
  • Helps maintain clarity of mind during stress

 Ashwagandha Root Powder

Another powder I put into my morning juice. This one supports adrenal gland functions too, are we seeing a trend here?
Ashwagandha (Withania somnifera), is a commonly and extensively used herb in Ayurvedic medicine, the traditional health care paradigm of India. Its roots have been used for thousands of years for many health issues, such as boosting the immune system, reducing inflammation, improve memory and mental acuity, rejuvenating the body and managing stress.

Historically Ashwagandha has been noted to enhance reproductive tissues as well as enliven sexual potency and fertility for both men and women.

Ashwagandha root powder has a calming effect and may cause drowsiness or sleepiness in some individuals, depending on anxiety and current stress levels (some may feel a general calmness while others may feel drowsy).

Ashwagandha contains many useful medicinal chemicals, including withanolides, (steroidal lactones), alkaloids, choline, fatty acids, amino acids, and a variety of sugars. While the leaves and fruit have valuable therapeutic properties, the root of the ashwagandha plant is the part most commonly used in Western herbal remedies.

Live Superfoods Ashwagandha Root Powder is a light tan color, with a slightly nutty fragrance and a very mild but slightly bitter flavor.

Medical researchers have been studying ashwagandha and have carried out over 200 studies, showing these benefits:

• builds immune system protection
• combats the effects of stress
• improves learning, memory, and reaction time
• reduces anxiety and depression without causing drowsiness
• stabilizes blood sugar
• lowers cholesterol
• reduces brain-cell degeneration
• contains anti-malarial properties
• offers anti-inflammatory benefits
• supports proper function of the adrenal glands

Maca Root Powder

This one by far is the one I can not live without!!!! Its is helping my hormones being regulated and getting them back to normal and ladies it helps big time with PMS and Menopause. Take it from me, I've had hot flashes, night sweats and the worst almost labor type cramps ever! Yes, I know too young for hot flashes and night sweats but that was a side effect of the Dr.'s putting me trough perimenopause! YEAH!!!! This has completely helped my body reverse these horrible womanly reactions to having your monthly visitor. I first learned about this little miracle powder from Celeste and Phil Davis The Wonderfully Well Workshop, e-book.

Maca is a nutrition-packed root vegetable, also known as “Peruvian ginseng,” that grows in the mountain plateaus of the Peruvian Andes. It is rich in amino acids, phytonutrients, vitamins, and minerals, and has been used as a traditional source of both food and medicine by indigenous people since the time of the Incas.

This plant has been credited with many healthful effects, including:
  • Increasing energy, stamina and endurance
  • Enhancing libido and treating impotence
  • Stimulating fertility in both sexes
  • Supporting the immune system and adrenal function
  • Reducing chronic fatigue
  • Regulating and supporting the endocrine system
Maca is a powerful adaptogen that has long been used to treat menopausal symptoms and is now being prescribed by many health practitioners as a safe, effective alternative to Hormone Replacement Therapy.

Maca's reputation as a powerful enhancer of strength and stamina and as a libido-fertility herb goes back more than 500 years, and today it is gaining worldwide attention for its effectiveness.

From a nutritional standpoint, maca is rich in sugar, proteins, starches, and important minerals, such as iron, magnesium, calcium, and phosphorous. It also contains numerous trace minerals (including iodine), B vitamins, linoleic and oleic oils (essential fatty acids), and 18 amino acids, including 7 of the 9 essential amino acids.

Okay, so for now I'm done but I do have a few more items i'd like to share with you but I think I will have another post for those bcause they are more food items I use everyday that make a huge difference in my health and over all well being. Please let me know if you have any questions and be sure to click on all the links for more information.

Tuesday, February 26, 2013

Weekly Bites: Lunch

OMG!!!! I'm already posting again! Two in one day, don't you feel lucky? Ha didn't think so. So I'm writing up some recipes and those of you who know me and know me well know I DO NOT SHARE RECIPES. Well I won’t be sharing my prized recipes but I will be sharing some awesome Eat Clean recipes and some cheat meals (maybe).
First meal post and yummy meal post!!!

I eat a lot through out my day, like 6 times maybe 7 if I get in my pre-bedtime Cassin shake. I try to buy in bulk and will later post where I shop and what I buy. How too look out for deals too. The biggest complaint I hear from people (in a whiney voice) "Eating healthy is so expensive!" Well it's not and excuses are the nails that built the house of failure!!! Thank Kim Totzke for that quote! I do all my prep and cooking of most my meals on Sunday. I will also post a walk through of what that looks like. Doing this ensures that you have no excuses the food is cooked, portioned and ready. You just take, heat and eat! So easy, right?

Roasted Lemon, Garlic and Herb Chicken with Garlicky Kale Salad

6 - bone-in chicken breast (usually get these from Harris Teeter or Costco, best prices)

2 - lemons

1 - package of fresh poultry herbs(it has thyme, rosemary, and sage cheaper than buying one of each of them.)

1 - teaspoon of Better Than Bouillon

1 - head of garlic, peeled

Season with salt and pepper to taste

Optional - 1/2 cup white wine

Start by cutting the lemon into thin rounds, be sure to pick the seeds out after you slice them. Next place the chicken into a Crockpot. I usually do this in two layers. Then top with lemon, garlic, herbs, seasoning and bouillon and optional wine. Cook on low over night or for five hours.

I usually portion out the chicken for the week. I take chicken breast and debone it and take the skin off then cut the meat into quarters. One chicken will last me for one day. That will be for lunch and two snacks. I put them into Tupperware and add the reaming juice and lemons in with the meat. Yes, the lemons. They will be translucent and edible, like preserves.

For the Kale Salad:

1 - tbsp tahini

1 - tbsp lemon juice

1 - tbsp tamari

1 - tbsp water

2 - tbsp nutritional yeast

1 - clove garlic, chopped

1 - head of kale, washed, dried & stems removed.

Pinch of cayenne


Rip kale into bite sized pieces. Blend all ingredients. Pour over kale. Massage dressing into kale. Let sit in fridge for about 30 mins to let the dressing set in (or eat it right away) When I'm making it for the week I just double the recipe. These also make amazing Kale chips!!!!! Just spread on a baking sheet with a silpat or wax paper and bake for 15 min on 425' or until crispy.


A Fresh Start

I'm starting this blog over in an attempt to actually use it! LOL! I don't know how many times I said I was and then never posted a damn thing. I've decided to stick with the food theme cause that's what I know best but I'm going to actually post my eating clean, portions, prep, grocery lists and tips from other bloggers I follow along with Tosca Reno. Who is my Eat Clean guru and I have read every last one of her books to fully understand the concept of why and how to eat clean. I will help to answer any question you might have and will be sure to give credit to those were it is due.

I'll start out by saying I was always skinny growing up. I was a very physically active girl in every sport and especially swimming in the summer. But I ate like crap as a kid cause my metabolism was through the roof!!! So everything I ate I burned off. Now getting into my late twenties/early thirties I've noticed my metabolism has slowed and its due to lack of eating properly and working out to help keep my body in tip top shape. Now I wasn't "fat" in my unhealthy early to mid twenties. I was over weight but I didn't have fat rolls (thank GOD!) So I could hide it well. But I felt it, I felt unhealthy. I finally decided to fix it , since embarking on a new decade of my life, I need to make changes in all areas. First with my eating. I think this can be the hardest and easiest thing for most of us to do. I cut out all fast food, yes all except for a few sit down restaurants where I knew I could get a great salad. I also started a full body cleanse with the help of some awesome people! Celeste and Phil Davis of The Wonderfully Well Workshop. Please take the time to read their blogs, listen to their podcast and read their book! They have lost over a 100 pounds each on their journey. Plus they have some really great recipes! I bought their e-book read through it thoroughly and started my eat clean journey two years ago. Yes it's taken me a full two years to actually have eating clean as a habit of mine now! These things take time people, its not just over night, or popping a magic pill that makes you feel good. It's a mental and physical battle, I can promise you that once you really start researching what is in the food you were eating you will never touch it again.

After having gone through their wonderful detox I went back and actually started cutting out the recipes from my Oxygen Magazine, that I was also subscribing to for 7 years now but never really took it serious. I always said one day that will be me! This is how I discovered real eating, clean eating and why it's so important for our bodies. I literally bought every one of Tosca's books on Eat Clean last summer and decided to make a commitment to myself and to my body to start actually living what I've been preaching. I have also learned that the number on the scale isn't important cause muscle does way more than fat and you can actually gain weight (healthy muscle) while loosing fat, so don't beat yourself up if you gain a pound or two in the process of changing your body. I think we as Americans are so consumed with numbers and loosing numbers on the scale that we forget the changes we are making in our body and that they take time and some times it takes a long time. It has taken me 6 years of living unhealthy to be where I was at two years ago and it has taken me 2 years almost 3 to get back to being my healthy self that I was in high school and college. I suggest that you get motivators and those can be anything, pictures from the past, pictures of a healthy body, written words or goals, or my favorites!!! Personal hero’s! I have a few of those! My oldest sister who is a health nut and tri-athlete, shoot her whole family is! My bestie guy friend who has lost over 100 pounds this past year and a half!!!! 100 POUNDS!!!!!!! On his own, without a nutritionist or trainer just with his pure determination and he looks amazing!!! We also try to hike on the weekends to stay active. Tosca Reno is the mother of all hero’s and people I look up to. She has had horrible times and have kept pushing through to reach her goals and accomplish major things in her life! I want to be her when I grow up. Or at least start an Oxygen hub in Nashville! ;)

I will leave you with this. You are what you make of yourself so get down to it and actually do it!!!! There is nothing you can not do if you set mind to do it! I've learned that the hardest thing for me is over coming the mental game that happens and how shoot it the hell down and even run in the freezing cold rain! Your determination is everything in this life. You have only one body start living in it to the fullest and have the best body you can have! I'm happy and healthy at a size 6, who the hell wants to look like a skin and bones super model. Not this chic I like my natural curves too much to get down to that low of weight! lol! Sorry a little vain here. Strong is the new sexy!