Recipe Swap – Skinny Latte

My obsession with coffee quickly led to rapid weight gain.  Of course, I fell in love with mocha lattes, the ultimate sugar and fat laden beverage.  I was told by my friend to “go easy” on the stuff and of course I didn’t listen.  It was just that good.  Today I want to share an easy to make at home version of my favorite coffee shop latte.  It’s worth the time to make because it’s super delicious.

I don’t drink these every day, but when the craving comes upon me I take a moment to make and savor this truly delicious, coffee shop worthy, latte.  Coffee and chocolate, for me, are always a match made in heaven.

Skinny Mocha Latte


  • 3 TBSP. good quality unsweetened cocoa
  • 2 TBSP. coconut sugar
  • pinch salt
  • 1/3 cup water
  • 1/4 tsp. vanilla
  • 2/3 cup skim milk


Boil some water. Keep warm while you make the latte. Have 2 8-ounce coffee mugs standing by
1. Place everything except the vanilla in a saucepan. Place over medium heat and bring to a simmer. Cook for 5 minutes, until mixture thickens
2. Add vanilla and whisk to combine
3. Make the latte: If you have an espresso maker, brew one shot. If you don’t have one, just brew a couple of cups of strong coffee. Place espresso or brewed coffee in an 8-ounce mug and add 2 TBSP. of the mocha syrup. Stir until the mocha syrup is well incorporated. add 2-4 TBSP. of boiling water (depending on how strong you like your coffee) and set aside
4. Heat the milk in a saucepan over medium heat, just until is starts to simmer
5. Pour equal amounts of the milk into each mug, stir well to combine. YUM!

Recipe shared by

If you want to get fancy and froth your milk it’s super easy to do and for me worth the extra step.  I use a hand held frother for this recipe.

  Elementi Original Premier Milk Frother with Stand (Red) | More Powerful High Torque Motor – Make Cappuccinos, Lattes and Bulletproof Coffee

If you decide to make espresso, in place of strong coffee, there’s a simple press that I use. I just don’t have the room for an espresso machine, though I do longingly admire them. As an added bonus, this press is portable so you can have a quick cup of latte at work too.  So easy to use and clean!

Aeropress Coffee and Espresso Maker

Another option for frothing is to just pour your mixture in a high powered blender, such as Vitamix and whip it up. I prefer the handheld option to this though as it’s so much easier to clean up after leaving more time to sip and savor your coffee.

I hope you give this delicious treat a try. Let me know how you like it!

Recipe Swaps

When I first gave up drinking dairy milk, I switched over to store bought nut milks.  While there are many healthy options available, I soon learned just how easy it is to make these milks at home.  I was excited by this as I love to cook and wanted to have control over what is actually in my milk.   As an added bonus, I am never without fresh delicious nut milks to use in my smoothies and/or meals.  When you find out just how simple it is to make, I believe you will join me in whipping up a fresh batch.

Things you need to have on hand to make fresh nut milks at home are nuts (any type you wish to use), cheesecloth or what I bought – a nut milk bag (to strain the milk) and glass jars (to store milk).

My favorite recipe:

Cashew Nut Milk (My favorite nut milk)


  • 3/4 cup raw unsalted cashews
  • 3cups filtered water, plus more for soaking cashews
  • one whole pitted date
  • 1/2 tsp vanilla


  • Place cashews in a bowl and cover with water (I use filtered water to soak)
  • Soak cashews for at least 4 hours (overnight is best)
  • Strain the cashews and add to your blender, along with the date and vanilla
  • Slowly add clean filtered water to your blender and blend until you reach desired consistency.  I like mine creamy, so 3 cups works.  If you like yours thinner, just add a little more water until it’s the consistency you want.
  • Strain the milk through a nut bag, or cheese cloth into your glass jar. (You can actually eat the strained creamy thick paste if you wish.  It’s a healthy, tasty snack.  Sprinkle with a bit of cinnamon and add some fruit.)
  • Store milk in refrigerator in your glass jar for up to 3 days.

This recipe can be used with any nut.  I’ve tried almond, pecan and cashew.  Cashew is my personal favorite, but they’ve all been delicious.  I use whatever nut I have in the house at the moment I want milk.  My daughter has now switched over as well and loves using this in her macaroni and cheese recipe.

Here’s the supplies I use:

Pro Quality Nut Milk Bag – Big 12″X12″ Commercial Grade – Reusable Almond Milk Bag & All Purpose Food Strainer – Fine Mesh Nylon Cheesecloth & Cold Brew Coffee Filter – Free Recipes & Videos (1)

Libbey Glass Milk Bottle with Lid – 33.5 oz


I am a huge fan of simple, easy cooking.  I was surprised and excited when I learned how easy making nut milk at home was.  I’m hoping you’ll try it.  Let me know how you like it!

Recipe Swaps

Coffee, the favorite drink of many.  Some drink more than three cups of coffee per day. Many never stop to think about the chemicals, pesticides or other issues with consuming large amounts of coffee.  The debate over coffee’s benefits are conflicting at best.  Research shows it is beneficial to drink, but there are also studies that show it can be detrimental.  For those reasons, I chose to spend some time revamping my daily coffee fix to ensure I am getting the most out of it.

Last year, there was a disturbing video on Facebook showing a little thought of issue with using a Keurig coffee maker.  As I watched this video, I vowed to stop using my Keurig immediately.  This machine, found in most homes and offices, has been shown to create mold.  It makes perfect sense that this could happen as water just sits inside of the machine’s inner mechanisms.  This dark environment is ripe for breeding mold.  Additionally, the fact that this machine and the pods used cause damage to our planet are not lost on me either on this Earth Day.  My husband and I when we used the Keurig always used the reusable attachment and did not purchase pods.  It was not only better for our environment, but more cost effective.

Aside from mold, coffee is a crop that is known to be heavily sprayed with pesticides.  Most people don’t stop to think about this when they are sipping up to six cups a day.  My husband drinks 5 cups of coffee per day.  If we didn’t purchase organic coffee, his exposure to pesticides would be extremely high.  Though it may be more expensive to purchase organic coffee beans, I am asking today that you think about the long term effects of drinking cups of chemical laden coffee.

Finally, most people use coffee creamers in their daily coffee.  I was a huge fan of french vanilla flavored creamer and thought nothing of adding it to my cup to make it light and sweet.  Others use artificial sweeteners to avoid adding calories to their morning cup.  Research has strongly linked these sweeteners to autoimmune diseases, as well as cancer.

With all these dangers lurking,  you begin to wonder if your daily cup of coffee is even worth drinking.  Then you read that coffee has many benefits to your health, plus you just plain love it.  The simple solution here is to do a recipe swap and upgrade your coffee drink.

Here is how I updated my coffee routine to ensure I was getting the benefits of drinking coffee while limiting the dangers.

Change Your Pot

I stopped using the Keurig after watching the mold video.  I definitely don’t want coffee laced with mold.  Honestly, I was so grossed out I don’t think I’ll ever use one again.  I immediately pulled out my old Faberware pot given to me 30 years ago when I got married.   When it finally died a few months later and I began looking for a replacement.  The newer Faberware pots did not have great reviews, so I decided not to spend the extra money to purchase one.  I purchased a Presto pot and absolutely love it.

An added benefit to percolator coffee, aside from the fact that it’s a hearty cup, is that it is hot.  I never felt the drip coffee pots, or Keurig made a hot enough cup.  I often put it in the microwave for 30 seconds just to heat and you know how I feel about using the microwave.  Here is the actual pot we purchased.  We also bought one for all our family members over the past year in hopes they’d make the change.  Not everyone has joined us on this journey, but we tried.

  Presto 02811 12-Cup Stainless Steel Coffee Maker

My son purchased a French Press for his girlfriend. This is another great option for a healthier cup of coffee. This is a great option if you don’t drink a lot of coffee in one sitting. It wouldn’t be a good choice when you have a lot of company. Here’s the French Press I liked.

French Press Coffee & Tea Maker Complete Bundle | 34 Oz | Best Coffee Press Pot with Stainless Steel & Double German Glass


Change Your Coffee

I only purchase organic coffee at this point.  My husband occasionally picks up coffee on sale which is not organic.  I will drink it, but really try to limit my exposure to pesticides through coffee consumption.  If you order coffee at Starbucks they have organic options.  I’m betting you can request this when you go in for a cup as they do sell organic coffee beans.   I’ve tried many different brands and have settled on one of these two options.  Both are available through subscribe and save for further discounts.

Cafe Don Pablo Gourmet Coffee Medium-Dark Roast Whole Bean, Subtle Earth Organic, 2 Pound

I prefer to purchase whole beans for the freshest cup. I grind the beans on a weekly basis.

Bulletproof Whole Bean Coffee 12 oz.

This coffee is slightly more expensive so I only get one bag per month on subscription and fill in with the other less expensive option in between.

Change Your Recipe

I stopped using flavored creamers completely and will not use artificial sweeteners to replace it.  I’ve written and shared about my switch to drinking superfood coffee.  I only drink one cup per day and it’s very satisfying and has been said to improve your health.  When intermittently fasting, this coffee, with its healthy fats is very satiating and provides a nice energy boost.  Here is my recipe for coffee (based on bullet coffee):


  1. 1 cup brewed hot coffee
  2. 2 tbs collagen
  3. 1 tsp ghee (or Kerry gold unsalted butter)
  4. 1/2 tsp organic raw honey (optional)
  5. 5 drops of liquid stevia
  6. dash cayenne pepper, turmeric, cinnamon, vanilla extract
  7. 1/2 tsp raw cacao
  8. 1 tbs brain octane oil (or coconut oil)


Place all ingredients in blender.  Blend (hold the cover) until smooth for a refreshingly delicious frothy cup of coffee.

I played with this recipe for a bit until I got it the way I liked it.  The first day I wasn’t sure about this whole concept, but gave it a week.  I love it so much now that I can’t drink a regular cup anymore.

If you are a big coffee drinker, I hope you’ll spend some time reflecting and exploring.  Read up on healthier options for your daily cup.  If you try this recipe, I’d love to hear your thoughts.  Here’s the link to the collagen I use and the brain octane oil in the event you’d like to give those a try.

Bulletproof Upgraded Collagen Protein – Net Wt. 16 oz

Bulletproof Brain Octane Oil – 16 oz.

Is Your Cookware Safe?

You go out of your way to eat clean, organically grown foods.  You even spend time cooking and preparing healthy food for breakfast, lunch and dinner.  You are well on your way to reclaiming your health and feeling pretty good about where you are right now.  You really think you’ve got a handle on this healthy lifestyle business.  I’ve just got one question for you to think about. What type of cookware are you preparing your healthy food in?

When I first started researching Alzheimer’s disease, I was shocked to learn just how many toxins we are exposed to on a daily basis.  I began cleaning up my act literally.  One area I had not thought of, at that time, as a source of toxins was my cookware.  Thankfully, I didn’t have many nonstick pots, or teflon, in my possession as those are some of the worst offenders. I’d like to share with you what I learned about the hazards of using certain types of cookware.  Ease of clean up should most definitely not be the deciding factor when purchasing pots, including disposable versions.

Studies of various cookware options have shown that many can be dangerous to your health as they have been found to leach various toxins into your food and body.  You’ve taken proactive steps to remove toxins from your food, please don’t introduce them right back in through cooking in unsafe pots and pans.  The biggest offenders appear to be the nonstick lines of cookware.  Touted for their ease of cleanup and nonsticking properties, these pots are the most dangerous to use.  In fact, if you own them, I recommend you throw them out today.

According to studies, one of the biggest problems with non stick cookware comes from the chemical that creates the nonstick surface – perflurooctanoic acid (PFOA).  This chemical releases when heated and can potentially leach into the food you are cooking.  Further, if they are scratched or have breakage to the surface leaching potential increases.  I no longer have any nonstick cookware in my collection.  I have slowly replaced all my pots and pans, including the pan I cook my eggs in.  That pan is the most commonly used nonstick pan most people use and I’m betting you have one in your collection as well.  Please take some time to take stock of your pots and pans and bakeware.  I’m sure you will find nonstick versions, especially in your bakeware and frying collection.

When I first started looking at cookware I realized I needed to make some changes.  I wasn’t able to afford to replace all my pots, pans and bakeware at once as good quality pots are quite expensive.  I began researching and looking at the best options for safe, healthy cookware.  I then began purchasing literally one pot at a time.  Before you jump into purchasing, I suggest you spend some time reading and learning about the safest and healthiest cookware options.  Then select the options that works best for your lifestyle.

Here are the types of cookware that have been shown to leach dangerous toxins into our food during cooking.  I’m betting all of you have one of these five in your current collection:

Speckled Metal Bakeware (think Grandma’s roasting pan)
Non stick Anodized Aluminum
Ceramic Non Stick Aluminum Skillet
Non stick Glass Bakeware

I know I had many of them in my collection.  You’ll notice that aluminum is repeatedly on the list.  I wonder how many of you, like me, line your roasting pans in foil when cooking to make clean up easier.  Or how many of you wrap food in aluminum (think baked potatoes) when baking.  Aluminum is one of the worst offenders and an item I used most often during the cooking process.  Aluminum is a very soft metal and one that causes an extreme chemical reaction between food and the pan.  For example, all vegetables cooked in aluminum produce hydroxide poison.  I hope you keep this in mind next time you reach for those disposable aluminum pans.  People make fun of me on holidays because I cook for large crowds in pans that need to be washed.  I’d rather spend time cleaning my pan than being sick down the road.

Many people purchase stainless steel pots and think they are safe.  If you buy cheaper lines of stainless steel you can still face potential risks.  Cheaper stainless steel cookware is made from different alloys, including scrap metal.  Most of these lines can potentially allow chrome and nickel to bleed into food as the salts and acids of foods react with the pots.  When purchasing stainless steel you should only purchase high grade surgical stainless steel, even at the higher cost.

Another common line of cookware is cast iron.  Cast iron is a highly porous metal and grease can turn rancid in the pores.  My mother in law has many older cast iron pots and she says you’re not supposed to scrub them with soap or Brillo.  This totally grosses me out, but I have read these directions about cleaning cast iron pots during my research.

Now that I’ve got your attention and you’ve taken stock of your current cookware, let’s make a plan to replace then with safer, healthier versions.  My first two purchases when I began replacing mine were a roasting pan and a 6 quart pot.  Both of these are staples in my collection and ones I use most often.  I recommend you start with the pots you use most often to cook.  Then, look for sales and slowly replace the others.  I even put a pot I wanted on my birthday list one year and wouldn’t be offended if someone gave me one as a present.

Here are the safest options available when selecting cookware:

High Quality Surgical Grade Stainless Steel

This type of pot will be more expensive to purchase, but totally worth the cost.  Remember, you don’t need a full set of pots.  Start with the one or two you use most often and forget the rest for right now.  There are many brands that offer high grade surgical steel stainless pots.  Many have aluminum inside the steel metals to aid in heat distribution.  Don’t be alarmed by this, as the aluminum never comes into contact with your food and stays perfectly encased inside the stainless steel.  My personal choice are pots from the 360 Cookware line.  I like the vapor seal that allows me to use less oil in the cooking process.

360 Cookware Premium Waterless Stainless Steel 6 Quart Stockpot with Cover

Ceramic Cookware

I am new to ceramic cookware and excited by its versatility.  Ceramic, or glass cookware, can be one of the best options out there to avoid toxins.  Additionally, it can be used in high heat and is dishwasher safe.  The downside of using ceramic cookware is that it is breakable, so you do have to be somewhat careful.  If you drop it on your ceramic floor, it will most definitely break.  I primarily use this type of cookware for cooking eggs and baking.  The line I use is Xtrema Ceramic Cookware and this is my egg pan.

Xtrema 7 Inch 100% Ceramic Skillet with Cover

Enameled Cast Iron

I am a long time fan of Le Creuset products.  The research, however, is mixed on using enameled cast iron as it has been found that heavy metals such as lead and cadmium found in the ceramic glazes can pose potential danger.  In researching this issue, I found that Le Creuset addressed these concerns and feel comfortable still using my two pieces from their line.  Basically, they stated that these chemicals were present only on the outside of the cookware and never touch the food.    These pans are very expensive.  I purchased mine at the Le Creuset outlet during their yearly sale.  Mine were also seconds, but you can’t see anything wrong with them and I was happy for the huge savings.

One final category of cookware worth mentioning, is slow cookers and crock pots.  Many of us use these cookers on a daily basis.  There is little information available about testing done on the safety of ceramic inserts found in many crock pots.  Also, I am not sure about the grade of stainless used in the stainless versions.  For this reason, I decided to take no chances for my slow cooking choice.  I purchased a very versatile slow cooker, which is actually a stand alone pot as well.  It is made by 360 and works beautifully.  Here is the link to check out this great option for a safer slow cooker.

360 Cookware Gourmet Slow Cooker and Stainless Steel Stock Pot with Cover, 4 Quart

I hope you will begin to think about cooking your food in three ways: 1) what you cook; 2) how you cook it, and; 3) what you cook it in.  Don’t overlook the importance of using safe, healthy cookware as part of your healthy lifestyle.

If you have already made this change, I’d seriously love to hear about it.  I am always looking for information on this topic and for new and healthier versions of cookware.  Please leave a comment below about what changes you have made to ensure you are using healthy cookware to prepare your meals.


Personal success can be achieved through taking personal accountability for our actions. This shift takes time for many to achieve and is one I’m working toward.  It’s hard to accept that you and you alone are accountable for your success or failure on this journey. It’s often easier to blame genetics, health or other outside reasons for your failure to make progress. But, today I’d like to talk about taking control of your journey and accepting personal accountability for it.

Think about this, every single decision you make in a day is in your hands. You alone decide to sleep in, get up, work out, or to eat that cookie or apple. You alone must take responsibility for the things you do and don’t do in any given day. Recognizing and honoring this is a necessary first step toward making lasting changes in your health. It can also be a powerful tool toward changing unwanted behaviors and ways of thinking about yourself.

Many of us spend our days drowning in negative self talk, blame and procrastination. On this journey toward reclaiming our health, we first need to address the elephant in the room – blame and excuses. Yes, it is far easier to say I’m still overweight because I’m a middle aged woman, or my parents were overweight, or, or, or. Accepting these excuses and reasons for our struggle is like giving ourselves a free pass. Further, accepting these reasons can lead to accepting where we are and giving up on trying to change our way of life.

Personal accountability is not meant to be a way to blame yourself for all that’s wrong in your life right now. Rather, it is meant to be a means to accept that despite where you are right now on your journey, including the reasons for being there, you have the power and responsibility to improve your health and make lasting changes.

Two of the most common reasons for not achieving our goals can be tied to making excuses and not having strong enough reason for doing something. Excuses can often lead to loss of motivation in any endeavor we take on. Motivation will quickly fade over time, especially as we begin to make excuses for our failures. Once we begin to blame outside sources for our lack of progress, we begin to lose our focus and drive. Having  strong reasons for getting healthy can help improve your focus and drive. Losing weight for a special event, while motivating in the short term, won’t sustain you over the long haul. Generally after the event is over, so is your motivation and drive to continue. Centering your why around longer term goals can keep you move forward when the going gets tough. In my case, my why is to maintain optimum health as I move into the next phase of my life. Seeking to avoid getting a disease such as Alzheimers keeps me focused and on track, even when I fall off the wagon for a few weeks here and there.

Success on this journey will require action. This action includes accepting personal responsibility for actions and not allowing yourself to make excuses when you fail to follow through.

Here are a few of the ways I have been holding myself accountable:


They say a goal without a plan is just a dream. That definitely applies to any health journey you are on. Planning is the biggest key to success. When I fail to plan I always end up on a bender. Planning includes shopping for healthy food, meal planning and scheduling workouts. Using a calendar and developing a schedule is the easiest way I get my daily workouts in. Blocking out a time to do it is critical. I am a morning person and I know that excuses will get the best of me if I try to workout at night. Knowing this, I plan my day around my workout. I get up early enough to fit it in each morning.

Menu planning and food shopping go hand in hand. If I don’t plan out my meals I end up cooking whatever is easy – pasta, junk food, etc. Whenever I am off target I know that it means I haven’t been diligent about shopping and planning. This is your best line of defense for success.

Share the Journey

For me, writing has allowed me to share my journey. It also holds me accountable. I find writing this blog very therapeutic as I work through issues I am facing myself. Making my journey public has also provided a means to hold myself personally accountable for my actions. I can’t sit here and write about things others should do if I don’t believe in them, or do them myself. This blog helps remind me of my why and keeps my focus on my goals strong. You don’t have to blog to share your journey. I imagine you all have people in your life that are on a similar journey. One of the best ways to stay strong and focused is to share your journey with a friend or loved one. Find yourself a partner and support each other along the way.

Positive Self Talk

Blame, negativity and excuses are hard to stave off. I’m working hard on using positive self talk to replace them whenever they rear their ugly heads. Find yourself a means to use positivity and gratitude to keep your spirits up. This will be a difficult journey and there will be times when your emotions take over. Having an outlet, or means to keep it positive will go a long way towards keeping you moving forward.

Tracking Progress

At the gym I always hear this, “What get’s measured gets improved.” It was on a radio playback. This is so true. Tracking progress will greatly improve your motivation and drive. Don’t just weigh yourself and lament over lack of weight loss. Measure all progress – This week I worked out six out of seven days, Today I ate three healthy meals, I slept through the night, etc. There are so many areas of our life that we can look to for progress. The scale is only one way to track our progress. In past blogs I’ve talked about taking your measurements as an alternative to the scale. Taking photographs is another positive way to see progress. Recognizing the daily and weekly successes to change our thinking is also a great place to celebrate process.

What are some ways you hold yourself accountable?  How do you maintain your positivity?  I’d love to hear some of your thoughts on this as it surely can be a struggle for me.  Please take a moment to share your ideas in the comments below.  Also, consider sharing this blog with a friend who is on this path with you.

Lighten Up


Purchasing healthy food is really just the entry point to healthy eating.   Think about it.  You purchase beautiful, organic zucchini at your local green market.  What a healthy decision that was.  Then you go home, batter it up and fry it, or fry then douse in mozzarella cheese for zucchini parmesan.  Kind of defeats the purpose, doesn’t it?  Does that mean eating delicious zucchini parmesan is out for life?  Certainly not!  How we cook our food makes all the difference when it comes to healthy living.  But, that doesn’t mean our favorite foods should be completely off limit.  Learning how to lighten up your recipes is the best way to keep your comfort foods in your rotation.

Paula Deen was often criticized for her love of butter.  I can still recall her clearly saying “add two sticks of butter”, as she seemingly thumbed her nose up at her critics.  We all know what happened to her.  Now, Paula has changed her views and revamped her recipes to create healthier versions without sacrificing taste.  She’s lost weight and reclaimed her health without giving up the food she loves.  That’s the key really, learning to revamp recipes and looking for excess additions that are not needed, like two sticks of butter.

Before I start cooking any recipe, I preview it looking for excess oils, butter, sugar or cheeses.  These are often the easiest thing to substitute out or modify.  Other areas are the methods of cooking,  for example, sautéed lightly in olive oil vs battered and deep fried.  For example, I like to bake my meatballs and chicken cutlets in place of frying them in oil.

Here are some tips you can use to modify your favorite recipes to create healthier delicious versions.

Bake Don’t Fry

I don’t fry meatballs or chicken cutlets anymore, especially if they are going into a sauce for further cooking.  This saves me the unnecessary calories and fat from the oil and produces a delicious lighter version of this staple Sunday dinner.  For my meatballs, I still use meat, but have substituted ground bison as a healthier option.  My family really hasn’t caught on as the taste is similar.  I have also used ground turkey, but when I do I don’t bake the meatballs prior to entering the sauce.  I just roll them and place them in.  This keeps them moister as baking seems to dry them out.

For chicken cutlets, I place them in egg and then bread crumbs.  I make my own bread crumbs to ensure quality ingredients, but store bought could work as well.  To make bread crumbs, I personally use gluten free bread.  I slightly toast it in the oven on a cookie sheet then place into my food processor  (I use this in my meatballs as well).  You can season the crumbs anyway you wish.  I keep it simple and just use some aged parmesan cheese and Italian flavored seasoning.  Once the chicken has been dipped, it goes onto a cookie sheet which has been sprayed lightly with avocado oil.  I bake it for no more than 20 minutes (depending on thickness) if eating as is.  If you spray the top with a mist of avocado oil it will brown nicely.  If I am using in a chicken parmesan dish, I cook for 15 minutes then top with cheese and small amount of sauce.  No longer do I drown my chicken in sauce as it’s totally not necessary.

Grill don’t Fry

Rarely will I sauté my vegetables in oil anymore.  I have an Optigrill that I purchased after a sleepless night watching infomercials.  It was the best investment ever as I use it for almost everything.  As a reformed vegetable hater, I have come to love the simplistic flavoring of vegetables. In the past I would douse my vegetables in sauces and cheeses and cook them to the point of mush to get them down.  All this just added necessary calories and fat and likely destroyed any health benefits found in the vegetables.  When cooking eggplant parmesan, a favorite addition to Sunday meals, I stopped frying the eggplant.  I don’t dip them in flour or egg anymore either.  Overhaul of that recipe included grilling the eggplant (no oil required) , then just adding a small amount of sauce and cheese.  I leave mine right on the cookie sheet and personally love it this way.  If I eat the fried version now I find it often repeats on me.  Try it out and I think you will be pleasantly surprised.  If cooking for a crowd, you can assemble in the pan just like you would after frying.

Here’s the link to see the Optigrill.  What I love about this is the ease of cleaning.  The whole thing comes apart and goes in the dishwasher, unlike the Foreman grill that I never used due to my inability to properly clean it.  Additionally, this grill has automatic settings so you literally set it and it tells you when it is done.  No more cutting into things to see if they are cooked, or dried out overcooked food.  I’ve never had a bad steak on it.  No, I am not a dealer, nor do I make any commission on this item.  Just love it.

T-fal GC704 OptiGrill Stainless Steel Indoor Electric Grill with Removable and Dishwasher Safe plates,1800-watt, Silver

Use Broth instead of Oil

When stir frying quick meals, you can use a couple of tablespoons of low-sodium vegetable broth in place of oil or butter.  This method adds a nice flavor to your food as well as moisture.  You will save calories and fat from the oil during the cooking process.  Since we know that healthy fats are an integral part of our diets, when eating you can serve these broth sautéed vegetables with a salad.  I like to use avocado oil and lemon juice as a nice dressing over the top.  Since I cooked it in broth, I don’t have to worry about having too much fat in one serving and can add a drizzle of oil to the salad.

Be Choosy about Cheese

Cheese is something I love, but don’t often cook with.  For those recipes that call for cheese, I’ve learned to substitute healthier options.  No, I don’t buy low fat, part skim cheese.  Not only is regular cheese not that bad for you, the reduced-fat version has several drawbacks to it.   Low fat cheese has a very high sodium count (20% more) and the taste and meltability are just plain awful.  Next time you are buying something labeled low fat, I beg you to read the label.  You will see a long list of ingredients and that’s really not cheese in my book.  Truly sounds more like genetically modified fake food.

One of my favorite choices is Cabot cheddar cheese. It has four ingredients: pasteurized milk, cheese cultures, salt, and enzymes.   When using mildly flavored cheese, you need to add more cheese to taste it. Instead, choose a cheese with intense flavor like feta, sharp Cheddar or aged Parmesan.  Try mixing one of these soft cheeses on your chicken parmesan instead of shredded mozzarella.  With the sauce and cheese combination you likely won’t notice the difference. Since I don’t eat parmesan often, I stick with the mozzarella, but purchase freshly made mozzarella from my local store.

Substitute Ingredients

When a recipe calls for a significant amount of ricotta cheese, you can substitute half the amount with cottage cheese.  This will retain taste and texture while reducing some of the fat and calories.  This works really well in baked ziti and lasagna.  When making cream based recipes, you can substitute half and half for heavy cream.  You will still get the same creamy taste with half the fat found in heavy cream.  For any recipe that calls for mayonnaise, you can substitute a homemade dressing made from Greek yogurt and dijon mustard.  When mixed properly it tastes like mayonnaise and is far more healthier.  I use this all the time on my tuna salad.  Lastly, substitute out any pre-made salad dressing or marinade.  They are all laden with chemicals and sodium and totally unnecessary.  For salad dressing, I am a big fan of avocado or olive oil with lemon juice or vinegar.  Simple, easy and healthy.  For marinades, I use wine or vinegar and lemon juice with spices.  They contain far less sodium, yet they tenderize and flavor just as well.

I’ve talked about giving up coffee creamer. My recipe for coffee includes ingredients that are similar to Bullet Coffee. I’ve substituted out my sugar filled creamer with healthy superfoods. You can see my coffee recipe in many of my past posts, or email me directly for it. Here’s the link to the site where I purchase my coffee, Ghee and collagen protein.

Bullet Proof Coffee

There’s something about eating clean delicious food that is not laden with unnecessary oils, cheeses or spices.  I’ve become a minimalist when cooking these days and have come to truly love the taste of my food.  I used to add so much salt to my food and now find it not needed.  It didn’t happen overnight, but making these simple changes to my cooking over time have allowed me to wake up my taste buds.  Why would anyone need to add sugar to a dish of fruit?  The fruit alone is sweet and delicious.  I’ve only shared a few of the many ways you can revamp some of your favorite recipes.  Thankfully, the internet offers many ways to search for healthier recipes.  Cooking Light is a great magazine that carries many simple to cook, healthy dinner options.  Have fun with your menu planning and be brave.  Be willing to try new things and be open to experimenting with food.  I am willing to bet you too will come to love the new versions of your recipes.

If you have healthier versions of your favorite food, please consider sharing. I’m always looking for new ideas.  Here are two of my favorite cookbooks for light, healthy meals.

5 Ingredient Fix: Easy, Elegant, and Irresistible Recipes Clean Eats: Over 200 Delicious Recipes to Reset Your Body’s Natural Balance and Discover What It Means to Be Truly Healthy

Sugar & Spice

Those of you who know me well know my love affair with coffee began only two short years ago.  My dear friend Donna is actually to blame, though Bonny tried for years during our many Dunkin and Starbucks runs enroute to visit our horses.  On this day, Donna offered me a pumpkin spice latte and I decided to try it.  Wow, what a sugary delight that was.  She clearly told me to, “go easy” on them because they are loaded with sugar and calories.

Of course, as we all know one sip of that sugary delight and you are hooked and craving more.  I began having a daily cup of coffee, or should I say sugar.  I purchased sweetened, chemical laden creamer and began my love affair with coffee.  My daily cup at that time consisted of half a cup of creamer (yikes) and half a cup of coffee.  My husband didn’t care how much creamer we went through, he was just thrilled that I was making the coffee after 30 years of marriage.  I tried to wean off the creamer a little each day, but never fully got it under 1/3 cup of creamer.  I was addicted to the sweet, sugary taste and couldn’t take the taste of coffee without it.

Many people told me how they sweetened their coffee to avoid the chemicals in the creamer.  Some used powdered creamer, but most used what I call “fake” sugar.  Yes, they thought it was healthier to use Sweet n Low and Splenda in place of creamer.  I did try that, but was not comfortable with the fake sugar as I now full well the consequences of long term use.  But, when looking at the creamers I was using, I realized they weren’t any better.  What’s a newly addicted coffee addict to do?  Look for healthier sweeteners of course.  This week, I ‘d like to share what I learned in my quest to replace the coffee creamers I used to sweeten my morning coffee.

When I first made the change, I was using organic, hormone free dairy cream with stevia.  This was a good alternative, but I wasn’t happy about how much cream I was still adding to my coffee.  Here’s what I learned about stevia and other healthier options for sugar replacement.


Stevia is a plant based, natural sweetener that contains zero calories.  It is perhaps the safest sugar alternative on the market today.  All types of stevia are extracted from the leaves of the stevia plant.  It’s not great for baking, but is delicious in tea and coffee.  This is my go to coffee sweetener these days, along with raw honey.  All Stevia is not created the same, so please be careful and read labels.  For example, Truvia, a commonly sold version is really a sweetener that is only in part made with stevia.  It’s actually made from stevia extract and a sugar alcohol.  Further, some of the ingredients in it are made from genetically engineered crops.   I only use organic stevia drops that I purchase online, but if you read labels you can find healthy versions in any supermarket.  I recommend using liquid stevia over the readily available powdered versions.  Just a few drops go a long way!

SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce


Honey has a low glycemic index, so it won’t lead to the dreaded sugar crash.  It does have a higher fructose level, so please go easy on it.  It’s easy to overindulge in the decadence of it’s sweetness, but I caution against over doing it.  Also, not all honey is created equally so please read the labels carefully.  I use only local, raw honey.  When not available locally, I source my honey online.  Side benefits of using honey as part of your health regimen are that it is contains cancer defending antioxidants and has healing properties when applied to cuts and burns.  Lastly, it is thought to help alleviate some allergy symptoms.  This is the honey that I use and love.  I add one teaspoon per day to my morning coffee.  That’s it, not a drop more, though I could just eat it right out of the jar!

Madhava Natural Sweeteners Organic Raw Honey, 22-Ounce


I don’t do a lot of baking, but when making any healthy treats, I use natural sweeteners such as coconut sugar, molasses or pure maple syrup.  These have all the benefits of sweetening your treats without the damaging effects of sugar.  When the recipe calls for sugar, you can always substitute that with a healthier sweetener.  When I am unsure of the conversion amounts, I simply google it.

I don’t advocate consuming large quantities of any of these natural sweeteners.  They are meant to be a simple change you can make to modify your daily habits.  These changes have helped me totally eliminate unhealthy flavored coffee creamers.  I don’t even use creamer at all anymore.  My philosophy has always been, small changes toward a healthier lifestyle.  Total avoidance of food groups has never worked for me.  Revising recipes and substituting healthier versions of foods is an alternative approach that has worked for me over time.  Remember, I’m in this to become healthy, not just lose weight.  Becoming aware of healthier alternatives was the first step for me.

What substitutions have you made in your life to make healthier choices?  Please share in the comments section below.

Craving Something?

I am an emotional eater.  I eat when I’m happy, stressed, sad or mad.  Basically I just love food and what I eat is always strongly tied to my current emotional state.  This time of year is always stressful for me in my work place.  It’s no wonder I’ve been craving chocolate daily and my carb intake (mainly pasta) has increased.  It’s a cycle that we’ve all faced in our lives.  In fact the term “Comfort Food”, in my opinion, plays on our inner need to soothe our souls with food.

My cravings are pretty typical and don’t often change.  I crave chocolate after I eat, especially after lunch.  Lucky for me I work in a school and even luckier I’m the Principal.  One of the perks of my job are birthday cupcakes and many weeks they come daily.  Most times I can limit myself to a bite of the delicious chocolate icing as the rest of the cupcake drops into the pail.  But, during periods of high stress, all bets are off.  My other strong cravings are for salty food, specifically Ruffles Potato Chips.  Darn those ridges do me in every time.  This is easier to avoid, as I don’t often have them in the house.

My comfort foods are also simple.  When I need to soothe my soul with food, I’m craving pasta and pizza.  Simple to get and even simpler to make.  Don’t you wish you craved broccoli when stressed or emotionally drained?  Life sure would be easier if that were the case.  Heck, I’m not even picky about the pasta menu. It could be with sauce, cheese, butter, who really cares just cook some.  My other craving when I’m stressing is wine.  It is so comforting to have that glass of wine after a long, hard day.  It also pairs so well with the pasta and/or pizza.

I often wondered, aside from stress, what do my food cravings really mean.  I’ve read a lot about it and there are many opinions on that topic.  Today, I wanted to share my takeaways from my reading, as they connect to me.  Of course, you may have a different take based on the cravings and emotional issues you are facing.  I’d like to share the scientific explanation, as well as the emotional based one.

Cravings can be thought of as the way our body tells us what it needs.  If you have been eating an unbalanced diet lacking in key food groups, or nutrients, your body could be signaling this need through cravings of certain foods.  Cravings can also be linked to your desire to fill emotional unbalances in your life.  In both cases, they are your body’s way of telling you it needs your attention.  Many cravings could be tied to thirst, hunger, exhaustion and stress.  It’s our job then to learn to listen to our body signals and respond appropriately, meaning not with a bag of Ruffles.

Let’s take a look at some common cravings and what your body might really be asking for.


Wait, are you telling me I really don’t want the delicious piece of chocolate?  I’m going to have a hard time buying into this one.

When craving sweets, you actually could be dehydrated or thirsty.  Hmm, considering my craving for chocolate returned these past two weeks when I stopped drinking water, I might have to pause and think about this one. Craving sweets can be tied to dehydration, so the first response should be to drink.  Sip some water, preferably warm as it washes away toxins, before reaching for that cake or chocolate.  Give yourself a half hour of sipping before eating.  If you still want the sweets after that it could be a different signal.

You may be craving sweets because you are emotionally unhappy.  Your body might be trying to cheer you up.  Sugar is known to release endorphins, much like exercise, that make you feel a sense of euphoria.  This is why you feel satisfied after you eat the chocolate, beside the fact that it is just plain delicious.  To offset this type of craving, move! Go for a walk around your building, block or neighborhood,  change your scenery and your mood and see if that improves the craving.

Further, try to incorporate more sweet foods in your daily diet such as, fruits and vegetables.  Instead of chocolate try a small cup of red grapes, or strawberries when in season.  Another good choice would be slices of apples drizzled with raw organic honey.  Since I get the craving after lunch, I’m going to try eating sweet potatoes with my salad and see if that helps, followed by a walk to distract myself from my chocolate thoughts.


My dear friend Bonny always said you have to follow your sweets with salt.  Of course she always said this as we ate Dunkin Donuts and headed to the deli to buy some chips.  Hence the popularity of sea salt chocolate and salt/vinegar chips,  kill two cravings with one food.

In reality, cravings for salt can be a signal that your body is missing some minerals found in natural salt.  Many table salts used today are stripped of certain minerals due to processing.  One possible fix is to use quality salts such as unrefined mineral or sea salt.  I use Himalayan Sea Salt in a salt grinder.  One issue with this change, though, is the lack of iodine in many sea salt products.  Be sure to read the labels and look for a sea salt that has been fortified with iodine as there are studies indicating adverse effects from lack of iodine.

On the emotional side, salt is thought to be a means of helping people “go with the flow” and relax.  Salt attracts water, as well as movement and flow.  When craving salty foods, try to do something to relax as your body could be reacting to the stressors in your life.  Go for a run, walk or simply meditate.  Find an alternative way to not eat the Ruffles and whatever you do avoid the grocery story in those moments.

Pasta, or Carbs

Carbs are sugars in disguise, so the same things we discussed under sugar cravings apply here.  You may simply be dehydrated.  For me, this one is all about emotion and comfort.  Bread, pasta and pizza are staples in my emotional diet.  I eat them when really what I need is a hug, or the warmth of family time and a simpler life.  They evoke so many happy memories of eating back in the day.  In our family we had bread at every meal and pasta was a fan favorite for me as a kid, as well as for my kids.  Seriously, what kid doesn’t love macaroni and cheese and no, we don’t do the blue box in this house.  Homemade was always served, albeit dripping in processed Kraft American cheese.  Anyway, the best possible emotional meal for me would be fried chicken cutlets with a side of mac and cheese.  On a side note, cravings for cheese are thought to be for those who have “mother” issues in their life.  It could be you feel you need some mothering, miss your mother’s comfort or even had an overbearing mother.

The only way for me to change the channel on this craving has been to cook healthier versions of these meals.  Though it is recommended that you have a wonderful conversation with a dear friend and enjoy belly laughs, that’s not always a fast enough fix to stave this off.  I’ve learned to use whole grain products, hormone free cheeses that are not individually wrapped in large cardboard boxes and baked chicken cutlets in place of fried.  This has been equally effective in providing me comfort in times of need.  Just trying to keep it real!

Emotional eating is one of the main reasons many of us overeat.  In the short term, it fulfills our basic needs, but in the long term it causes feelings of guilt and negative self talk.  Rather than expressing our emotions and dealing with our real needs, we tend to soothe our emotions with food.  Pushing back those feelings and providing comfort to ourselves with food can quickly become a habit, as food becomes the first thing we reach for.

I wish I could sit here and tell you I’ve got this covered, but I don’t.  The only advice I can give is to not let it go too far.  Becoming aware of what you are doing and why is always the first step.  Then make this simple changes to how you approach your cravings.  1) Portion control can also help.  If you really need the chocolate, the Hershey kiss size is far better than the extra large Hershey bar.  Buy the smaller size always helps me.  2) Make healthier versions of your comfort food.  There are tons of recipes online that have taken favorite comfort foods and made them healthier.  In many cases they are just as good and do the trick.  3) Finally, going for a walk or run can be one of the best ways to offset the craving.  Put some great music on and go.  Fill your head with sights and songs and distract your mind from the cravings.

What do you crave and how do you offset the craving?  I’d love to hear your ideas.













Push the Reset Button

Take Two – Since I just ended the school year, I find myself in need of some detoxing and stress relief.  I’m sharing my blog on this topic from last year, when I found myself in the same situation.  Hoping to recharge myself during the slower paced work week of the summer and step up my focus on nutrition and training.  Here is the blog post as it appeared last year:

Thankfully I rarely get sick, but when I do it’s usually a signal to me that it’s time to slow down and reset.   This week was a long week for me as I had two late nights, which for me means I worked 12 – 14 hour days.  Since I generally wake at 4 AM, this also means I was on the go for a period of 18 hours.  Couple this with stressful days at work and my body just starts the normal shut down.  By Friday, I was really dragging and started to feel the familiar low grade fever that is my signal to slow it down.

When I first began this journey to health, I had been diagnosed with Lupus and Rheumatoid Arthritis.  My body was shutting down.  Working with many doctors and nutritionists, it was discovered that I was misdiagnosed.   I actually suffer from Adrenal Fatigue.  While this was good news, it was still troubling and meant there had to be changes to my lifestyle.  Eating clean, exercising without depleting myself, improving sleep cycles and trying to keep the stress at a minimum were the recommendations to rebuild my adrenals.  Anyone who has a stressful job knows that’s a tall order, but I’ve found a few things that have helped me.  Since I’m currently recharging my system, I thought I’d share them and remind myself as well.

First, let me tell you what adrenal fatigue is in case you’re fortunate enough not to know.  Adrenal fatigue is a condition where your body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes it is misdiagnosed as an autoimmune disorder, as was the case for me.  What are the symptoms of adrenal fatigue?  For me, it is the body aches and low grade fever that signal I’m in the danger zone.  But the common symptoms listed include:

body aches
trouble concentrating
racing thoughts
moodiness and irritability
always tired
feeling overwhelmed
hormone imbalance
cravings for sweet and salty foods

This past week, my cravings for sweet and salty food were out of control, so of course unhealthy food choices added to my not feeling well pretty quickly.  They also disrupted my sleep patterns and so the vicious cycle began.  Luckily, adrenal fatigue can be healed with lifestyle changes such as: eating clean, taking specific supplements and reducing stress.  It’s not fatal, but the long term effects of leaving it untreated do create havoc on the body.  I’ve found the following to be helpful for me:

Eating Clean

In every case of adrenal recovery, diet is a huge factor. There are a number of foods that support adrenal function. They help replenish your adrenal energy so your system can come back to full health. But first you must start by removing any hard-to-digest foods and any toxins or chemicals in your environment.

Foods to avoid include: caffeine, sugar and artificial sweeteners, processed food and hydrogenated oils such as canola and vegetable oils.

All of these foods are taxing on the adrenal system and just plain unhealthy.  I do drink coffee, but I drink a superfood version (recipe provided below) and try to only have one cup per day.  I drink my coffee very early in the day and avoid all other caffeinated beverages.  I use avocado oil to cook and on my salads, as well as good quality olive oils.  To sweeten anything, including tea, I use organic monk fruit and/or raw locally sourced organic honey, but even that needs to be limited.

I avoid the microwave at all costs.  I still believe that the waves used within, as well as standing near to it, may have negative impacts on my body.  It’s the same with cell phones.  I try to only speak on them using the speaker option.  Anyone who knows me knows I mostly text.  No, I am not avoiding speaking with you, I just truly don’t want the waves from the phone, which I believe could possibly cause brain cancer.

What I should be eating are nutrient dense superfoods and clean, simple home cooked meals.  Meals that consist of healthy fat, such as avocado, fruits and vegetables and clean protein from organic, grass feed sources.  Significantly limiting grains is the hardest part for me, but I quickly notice a difference in how I feel when I eat them.  I also take great pains to avoid any dairy foods that have any added hormones.  My current favorite read on this topic is –

The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

Stress Reduction:

This is an area I struggle with daily.  It’s very hard to be an Elementary School Principal and avoid stress.  Many times you feel like stress and criticism are coming at you from all sides.  The only way I can keep it at bay is to remind myself every single day that it’s first and foremost about the children.  All decisions I make must be made with their interest at heart no matter what outside pressures I encounter.

Resting and getting the proper amount of sleep is critical.  For me, I don’t sleep well so this too is a constant battle.  Instead of fighting the cycle, I’ve just adapted my life around one that works for me.  This means going to bed and sleep most nights by 8:00 PM and waking and rising by 4:00 AM, sometimes earlier.  If I lay in bed and stress over not sleeping, I add another layer of unnecessary stress.  I am tired early, so if I go to sleep I actually sleep better and generally make 7 hours.  Who cares if it’s 3 or 4 AM, it’s a beautiful, quiet time and I get to rest, read and relax before getting up to start my day.  Sounds like a win, win to me.

Meditation has always been recommended, but I just can’t seem to commit to it.  I’ve tried Headspace, a free app and did enjoy it.  Sometimes in those early hours of the morning I put it on, shut my eyes and enjoy.  I can’t speak to the true benefits of it though as I don’t feel I do it often enough.

Exercise for me is a huge stress reliever.  I have a daily exercise routine and rarely, if ever skip it.  But, I’ve been cautioned that exercise itself can be very stressful to the body.   Most doctors recommended yoga and walking as they are not as taxing on the body as running.  I do both of those, but wanted to keep the running because it is such a stress reliever for me.  The compromise will be lots of cross training to reduce the number of actual runs do in a week.

Avoiding toxicity and emotional stress is another area that I work hard on in my personal and professional life.  I am blessed that I’m currently surrounded by a great group of people at work and we work hard to not allow toxicity to permeate our school.   I’ve worked in toxic environments and seen personally the damage they can do to myself and others.   I’ve seen a career tarnished by it and the emotional toll that caused on them and others.   If you are in such an environment, it may be time for a change. Personal relationships in some cases are forged by choice, but not family.  I am sad to say there is some toxicity in my family and I have in those cases chosen to limit my exposure to it at all costs.  When it can’t be avoided, I engage as little as I possibly can without being rude.


I’ve written a lot about supplements and my feelings on them.  For the specific purpose of supporting my adrenals, I take an adrenal supplement.  It contains herbs that have been shown to improve adrenal function.  In the past, I took separate herbal supplements, but in an effort to reduce the number of pills I was taking, I switched to the highly recommended Dr. Axe Adrenal Restore.

The bottom line for me is that I need to listen to my body.  If I am tired, I need to rest.  If I am not eating well, I quickly will feel the effects.  I need to get back on track, reset and start over.  If I am around negativity, I need to remove myself from the situation.  I need to exercise daily and use positive self talk to keep myself moving forward.  It has been quite the journey and when days like today come along, I don’t dwell on the causes.  Rather, I dwell on the changes I can make to get back up again.  On tap today for me is, rest, reading and healthy meal planning.

Are you struggling with adrenal fatigue?  Please share your successes with me.  I’d love to learn about some new tips.

Superfood Coffee

1 tbsp of collagen powder, monk fruit sweetener or raw organic honey

1 tsp of raw cacao powder, organic ghee (or kerry unsalted butter), organic coconut oil (or bullet brain octane, organic vanilla, cinnamon, turmeric, and dash of cayenne )

1 cup organic coffee brewed and hot

Put all in Vitamix and blend.  Frothy and delicious and oh so healthy.  Enjoy





Beauty is Only Skin Deep

When I first started this journey I focused heavily on nutrition and exercise.  I made the decision to buy organic whenever possible.   These changes certainly helped me get on a path to wellness.  The more I learned, the more I began to question other areas of my life.  One morning as I applied my makeup I began to wonder about other areas in my life that I needed to reevaluate.  I wrote to a nutritionist on Facebook and asked her what organic skin care products she used.  She wrote back rather quickly and stated that she didn’t use an organic product.  I was kind of surprised by that as I know how much she advocates not putting chemicals into the body.

At this point in time, I began researching the topic.  There was a ton of research to support that many of our beauty products are laden with chemicals.  Further, our skin is one of our largest organs and the products we are slathering on are full of cancer causing ingredients.  All of these ingredients gain quick access to our body through our pores.  These products include everyday items such as soap, hairspray, moisturizers, shampoo, makeup.  The list is endless.  I was floored!  Here I am eating clean and trying so hard to avoid any chemicals in my food and then I just wipe it on my body daily.  How scary is that?

According to an article by Harvard University’s T.H. Chan School of Public Health, Americans are “exposed to more than a hundred chemicals from cosmetics, soaps, and other personal care products before leaving the house in the morning.”

After reading information such as this, I started researching products I could use to replace my current ones.  This turned out to be no easy feat, as I quickly learned how hard it was to read the labels on beauty products.  I couldn’t even pronounce most of the ingredients listed, much less know what they were.  Further, some of the products I tried simply didn’t work.  They smelled horrible and were quite expensive.  I finally found a line of clean products I love.  I have been using them now for three years and they work.  I’m happy to say that these healthier products are affordable, effective and clean.  A true personal victory.

I’m also happy to say that four years later, consumers and the industry are catching on to the market for healthier personal care products.  Today there are far more options out there and it is becoming increasingly easier to decipher what ingredients are in these products.  This week my nutritionist Ellie put out a newsletter on this topic and I was happy to learn about some new product lines that she’s recommending.  I ordered a sample size to try and will see about adding them into my current regime.

Here’s my current recommendations on ways to increase support for healthy, clean skin.

Clean Eating

Clean eating is the first and necessary step!  Healthy skin, like abs, is made in the kitchen.


I saw a photograph online that showed a woman’s before and after photo.  I thought it must be for a new skin care line as she clearly looked younger and healthier in her after photo.  When I read the article I realized that was not the case.  What the photograph was actually showing, was the impact of drinking water each day.  This woman looked years younger and the article was supporting the claim that proper hydration is the first step toward healthy, supple skin.  Well that is one beauty tip I quickly adopted.  What an easy, clean and inexpensive way to improve my skin.

The research on this claim is not clear.  For example, one article claimed that if your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.  Others said there was a lack of sufficient research to support that drinking water improves hydration in skin.  For me, it was worth trying and personally I do feel proper hydration makes my skin look healthier.

Collagen Supplement

My nutritionist recently suggested I add collagen to my diet.  I wasn’t too sure what it was and why I needed it so I read up on the topic.  Wellness Mama in a recent blog said:

“Collagen is a long-chain amino acid and the most abundant protein in the body. It is composed of the individual amino acids Glycine, Proline, Hydroxyproline and Arginine and in nature is found exclusively in animal tissue, especially bones and connective tissue. It is what is responsible for giving skin elasticity, hair its strength, and connective tissue its ability to hold everything in place. In fact, the collagen protein makes up 30% of the total protein in the body, and 70% of the protein in the skin!

While collagen is beneficial to the entire body, it is most noticeably beneficial to the skin. This is because as a person ages, the epidermic (outer layer of skin) thins and loses elasticity in a process known as elastosis. As this happens, a person tends to show more signs of aging and acquire more wrinkles.”

I purchased a Kosher, hormone free collagen powder from Amazon and started adding it to my morning coffee and/or smoothie.  A few weeks later my daughter complimented my skin.  I do think it has made a difference and I definitely notice my hair and nails are growing faster too.  This powder is totally tasteless and you’ll hardly know it’s there.  This is the one my nutritionist highly recommended and I currently use.  I get mine on Amazon as it was the best price around.

Great Lakes Gelatin Collagen Hydrolysate Beef, Kosher

Skin Care Products

The line I have been using and love is from a company called Farmaesthetics.  All of their products are 100% natural.  The website periodically has sales, but when they don’t, I shop Amazon and with my prime I get free delivery.  Here are the products I use, but they have many others as well.  The milky moisturizer is so clean and fresh smelling, I just love it!  All of these products require such a small amount they last forever!

Farmaesthetics Fine Herbal Cleanser

Farmaesthetics Nourishing Lavender Milk 8oz

Farmaesthetics Eyebright Makeup Remover & Treatment


I really don’t wear a lot of makeup.  I wear a small amount of foundation and touch of blush.  I have used Bare Esenctuals for years.  It is a natural, mineral based make up line.  I purchase mine at Macys when it’s on sale, but it is readily available.  I also recommend you look at the Jane Iredale line of natural products.

I am excited that personal beauty products seems to be an up and coming topic of discussion.  I feel that small changes such as these could have huge consequences on my health.  Seriously, if I can cut more chemicals out of my life, why wouldn’t I.  What have I got to lose?  I’m so glad I did and I will continue to look for other areas in my life that need an overhaul.

What about you?  What changes have you made to your daily personal care routines?  I’m always interested in learning about new product lines.  Please share!

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