The Power of Forgiveness

Have you ever downed an entire package of chips, crackers, or cookies?
Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted?

Do you remember how you were feeling at the time?

I ask because sometimes we overeat to help distract us from emotional pain.
Think about it – have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely. Or angry. Or sad. Or resentful. Or frustrated. Or something else.

So what hurt are YOU holding on to?

Tap Into the Power of Forgiveness

Wouldn’t it be more effective to address your uncomfortable feelings?
The best, most thorough, most divinely perfect way to do that is forgiveness.
Forgiving is not easy, even for the most enlightened among us. If you’ve been allowing your present health to be controlled by past hurts, I urge you to commit to forgiving.

These steps can help:

  • Talk to sympathetic friends and family about your desire to forgive. Chatting with others is tremendously comforting.
  • Write a letter to the person you’d like to forgive. You can decide whether or not you send it.
  • See the situation from the other person’s perspective – your own perspective may change.
  • Don’t forget to forgive yourself. Sometimes we can be harshest with ourselves.
  • Understand that you are responsible for your own attitude. Don’t let holding a grudge keep you from feeling free, open, and powerful in your own life.
  • Forgive and watch how much easier your relationship with eating becomes.

Get Even Healthier!

Are you ready to live your healthiest life yet? Want to change your relationship to eating? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about!

Peanut Butter Overnight Oats

I am SO obsessed with this recipe that I just had to share it with you! These Banana Peanut Butter Overnight Oats are the perfect option for your breakfast or early snack. They pack lots of protein, thanks to the peanut butter, chia seeds, and the optional added protein powder, so you’ll be building lean muscle and feeling satisfied all morning. Plus, they’re super simple to meal prep and grab on the go. Oh, and they taste ahhh-maze! Can't go wrong with peanut butter!! Right?!

2 servings


  • 2/3 cup rolled oats 
  • 2 Tbsp. Peanut Butter 
  • 4 tsp. chia seeds
  • 2 tsp. honey or maple syrup
  • 1 cup unsweetened almond or cashew milk
  • 1 small scoop vanilla protein powder (optional)
  • 1 banana sliced


STEP 1: Combine everything in a bowl.

STEP 2: Split mixture into two mason jars. Let sit in the fridge overnight.


Beauty Starts From Within - Easy Liver Detox

Your beautiful bod needs a lot to keep everything running perfectly. Water, vitamins, minerals, a daily sweat session and a seasonal spring cleaning!

Your Beauty Starts From Within.  

Curious about why it is so important to sweat and give your body a seasonal spring cleaning?? Want to know what you can do to get the best sweat session possible?
Well these burning questions were also asked by one of my MHW community members.
One of my clients recently asked me about the correlation between liver health and sweating. So I decided to dive into the benefits of getting sweaty on the daily and maintaining a healthy liver so you make sure to get the very best post-workout glow & stay beautiful from the inside out! 

It takes a lot for me to break a sweat. Where most people are cold and wearing a sweater, I am sitting in a tank top and happy as a clam. But after a while I started to wonder why other people could break a sweat after 5 minutes of exercising and I just got beet red! 
I started looking into it, and everything pointed me in the direction of my liver. 

So let's start there. 

Liver Health

Did you know that besides your heart, your liver is probably the hardest working organ in your body?

The skin, lymph, lungs, kidneys and liver are all major pathways of the body for detoxifying, but the liver does the heavy lifting. Your liver has a dual role. It is both the main organ for detoxing (which your body is naturally doing all the time) as well as a digestive organ.
When the liver is over worked and over burdened by medications, alcohol, caffeine; poor food choices and environmental toxins proper digesting of the food you eat and detoxification of your bodily systems is much more difficult. 

When you don’t digest properly you don’t get the nutrients from your food to nourish your body which not only leaves you feeling crummy (low energy, difficulty losing weight and in pain!) but also puts you at greater risk from invading pathogens. Anyone who frequently get sick with colds, flu, migraines, experiences nausea, constipation or diarrhea will most certainly benefit from cleansing the liver.

Ten Signs Your Liver Is Telling You It Needs Help

  1. overheating of the body and/or excessive perspiration
  2. abdominal bloating
  3. pain or discomfort over the liver – (right upper abdominal area under the rib cage)
  4. excessive abdominal fat; pot belly; or a roll around the upper abdomen
  5. trouble digesting fatty foods
  6. had your gallbladder removed
  7. acid reflux/heartburn
  8. dark spots on the skin commonly referred to liver spots
  9. acne/rosacea or itchy, blotchy skin
  10. unexplained weight gain and inability to lose weight even with calorie restriction

**Other signs to watch for include: anger, depression, irritability, nausea, stiff muscles, bruising, high blood pressure, fatigue, high cholesterol and triglycerides, sleep apnea or snoring and fatty yellowish lumps around eyes. These are signs you need to take action, detox and alter you diet and lifestyle to heal your liver.

Cherish The Skin Your In

Your skin is a major organ of elimination, but many people don't sweat on a regular basis.
I used to be one of them! Sweating or skin elimination can help reduce your toxic load quite significantly. 

The use of sweating as a form of detoxification is downplayed by modern medicine, but it has been a highly valued form of cleansing since ancient times. 

Sweating has long been perceived to promote health, not only accompanying exercise but also with heat. Worldwide traditions and customs include Roman baths, Aboriginal sweat lodges, Scandinavian saunas (dry heat; relative humidity from 40% to 60%), and Turkish baths (with steam).
— Journal of Environmental and Public Health

You have two different types of sweat glands: eccrine sweat glands, which are distributed over your entire body, and apocrine sweat glands, located on your scalp, armpits, and genital area.

In my experience most people complain about how much they sweat; I have always been jealous wanting to sweat more! Sweating has numerous health + beauty benefits. Your skin is the largest organ of your body and serves important roles just like any other bodily organ.

Sweating Helps Your Body:

  • Maintain proper temperature and keep you from overheating
  • Expel toxins, which supports proper immune function and helps prevent diseases related to toxic overload
  • Kill viruses and bacteria that cannot survive in temperatures above 98.6 degrees Fahrenheit
  • Clean the pores, which will help eliminate blackheads and acne

Interestingly, you’re born with anywhere between 2 million and 4 million sweat glands, and the number of such glands you have will determine, in part, how much you sweat. While women generally have more sweat glands than men, men’s glands tend to be more active and produce more sweat.

As your body temperature rises, your body will automatically perspire to release salty liquid from your sweat glands to help cool you down. This is controlled by your autonomic nervous system, which you cannot consciously control. However, certain emotions, such as anxiety, anger, embarrassment, or fear, can prompt you to sweat more.

Since exercise raises your body temperature, sweating associated with exercise is a sign that you’re exerting yourself and gaining the many benefits that exercise has to offer.

How To Safely Sweat More

Virtually any type of intense exercise will prompt you to sweat, although doing so in warm weather (or in a heated room, such as in Bikram yoga) will create even more sweating. You can also induce sweating via a sauna, either traditional or infrared. Infrared saunas are a great option and can significantly expedite the detoxification process. It heats your tissues several inches deep, which can enhance your natural metabolic processes. It also enhances circulation and helps oxygenate your tissues.

The difference between an infrared sauna and the traditional Finnish-style saunas is that the latter heats you up from the outside in, like an oven. The infrared sauna heats you from the inside out, raising your body’s core temperature and resulting in a deeper, more cleansing sweat. It’s said that using an infrared sauna will cause you to produce a sweat that is composed of 20 percent toxins, compared to only 3 percent toxins by using a traditional sauna.

I have been trying to increase my skin elimination by sitting in an infrared sauna 1-2 times a week. It slowly restores skin elimination, which helps reduce my toxic load and hopefully takes a little pressure off my liver. I have been using the Infared Sauna at my favorite fitness studio The Point Pilates and LOVING it! 

** Keep in mind that sweating, especially heavy sweating, will cause your body to lose valuable fluids and electrolytes. So be sure to stay well hydrated if you’ve been sweating heavily and replace your electrolytes naturally by drinking coconut water or water mixed with Himalayan salt. You can mix a quarter teaspoon of Himalayan salt with a gallon of pure filtered water. 

4. Spring Clean Your Body & Mind

Spring is not just a time to clean and refresh your home, but also a great opportunity to rejuvenate and cleanse your body. In Traditional Chinese Medicine (TCM), TCM values the liver as one of the most important organs in the body. The main job of the liver is to spread and regulate QI (energy flow) throughout the rest of the body. This is why the liver is one of the organs emphasized for spring. The liver absorbs everything our body takes in and ingests, being the holder and detoxifier of blood that is circulated throughout the body.

Spring is the perfect time to bring more self-awareness to your body and the toxins that are ingested on a daily basis. Paying closer attention to your diet and getting rid of processed foods and chemicals can help to detox your liver and diminish acute problems that may have formed.

Dietary suggestions for spring include:
eliminating alcohol, saturated fats, coffee, and chemical additives. On the other hand, natural and whole foods such as spinach, sesame seeds, strawberries and quinoa are encouraged and beneficial for the liver. These unrefined foods can improve the quality of our blood, therefore improving and strengthening the liver.

The liver is believed to be closely connected to the mind. Because of this, when your mind is at peace, your liver is able to function properly. Getting enough sleep on a regular basis and taking time to rest your mind can help your liver function at its best.

Let me know if you try any of these liver detox tips and how you feel!! 

The Terrible Touch Me Nots

This month my focus is to "Love The Skin Your In" and one way to do that is to be very concious of the products that you put on your skin!  What you put on your skin can go into your body to affect your health and sense of well-being – either negatively or positively.
YOU get to choose which ones you want to use … if you know the facts.

The“Terrible Touch-Me-Nots” (as they were presented to me back in 2001) are ingredients to AVOID in personal care, beauty and skin care products.

Our body’s biggest organ is your skin. It is your most important immune defense barrier as well as your largest organ for eliminating waste. Commercial products with harmful petroleum ingredients can plasticize and “constipate” your skin, making germs more likely to get in and toxins less likely to get out of your body.

The result: Neither you nor your skin are as radiant or as healthy as you could be!

Every day we use products that we think are safe; but the truth is that most of these products are NOT safe – and manufacturers don’t have to tell us so.

Check this out: Ever since 1938 – when the FDA granted self-regulation to the cosmetics industry –  products can be marketed without government approval of ingredients, regardless of what tests show. Most of the 25,000 chemicals used have not been tested for long-term toxic effects. In a typical day, you might be exposed to over 200 different chemicals, many of which are suspected of causing cancer or juggling hormones.
EPA tests conclude that ingredients in shampoos, dyes, and other personal care products “may be playing havoc with hormones that control reproduction and development.”

Who knew?!! I know I didn’t until someone shared this information with me a few years ago. Bottom line—always read the ingredient labels and know what’s in your products. 

Don’t be scared….just get educated and avoid these harmful, hazardous and toxic “Terrible Touch-Me-Not” ingredients!

Terrible Touch-Me- Not Ingredients: 

Alcohol, Isopropyl (SD-40): 

Is a very drying and irritating solvent and dehydrator that strips your skin’s moisture and natural immune barrier, making you more venerable to bacteria, molds and viruses. It is made from propylene, a petroleum derivative and is found in many skin and hair products, fragrance, antibacterial hand washes as well as shellac and antifreeze. It can act as a “carrier” accelerating the penetration of other harmful chemicals into your skin. It may promote brown spots and premature aging of skin. A Consumer’s Dictionary of Cosmetic Ingredients says it may cause headaches, flushing, dizziness, mental depression, nausea, vomiting, narcosis, anesthesia, and coma. Fatal ingested dose is one ounce or less.

DEA (diethanolamine), MEA (Monoethanolamine) & TEA  (triethanolamine): 

Are hormone-disrupting chemicals that can form cancer-causing nitrates and nitrosamines. These chemicals are already restricted in Europe due to known carcinogenic effects. In the United States however, they are still used despite the fact that Americans may be exposed to them 10-20 times per day with products such as shampoos, shaving creams and bubble baths. Dr. Samuel Epstein (Professor of Environmental Health at the University of Illinois) says that repeated skin applications…. of DEA-based detergents resulted in major increase in incidence of liver and kidney cancer. The FDA’s John Bailey says this is especially important since “the risk equation changes significantly for children”.

DMDM Hydantion & Urea (Imidazolidinyl): 

These are just two of many preservatives that often release formaldehyde which may cause joint pain, skin reactions, allergies, depression, headaches, chest pains, ear infections, chronic fatigue, dizziness, and loss of sleep. Exposure may also irritate the respiratory system, trigger heart palpitations or asthma, and aggravate coughs and colds. Other possible side effects include weakening  the immune system and cancer.

FD&C Color Pigments: 

These synthetic colors are made from coal tar, containing heavy metal salts that deposit toxins into the skin, causing skin sensitivity and irritation. Absorption of certain colors can cause depletion of oxygen in the body and death. Animal studies have shown almost all of them to be carcinogenic.

Synthetic Fragrances: 

Are mostly synthetic ingredients that can indicate the presence of up to four thousand separate ingredients, many toxic or carcinogenic. Symptoms reported to the FDA include headaches, dizziness, allergic rashes, skin discoloration, violent coughing and vomiting, and skin irritation. Clinical observation proves fragrances can affect the central nervous system, causing depression, hyperactivity, irritability, inability to cope, and other behavioral changes.
Alternative – Organic Essential Oils.

Mineral Oil: 

Is a petroleum by-product that coats the skin like plastic, clogging the pores. Interferes with skin’s ability to eliminate toxins, promoting acne and other disorders. Slows down skin function and cell development, resulting in premature aging. Used in many products such as baby oil which is 100% mineral oil!
Alternatives  – Moisture Magnets (Saccharide Isomerate) from beets; Ceramides, Jojoba and other vegetable oils, etc.

Polyethylene Glycol (PEG): 

Is a potentially carcinogenic petroleum ingredient that can alter and reduce the skin’s natural moisture factor. This could increase the appearance of aging and leave you more vulnerable to bacteria. Used in cleansers to dissolve oil and grease. It adjusts the melting point and thickens products. Also used in caustic spray-on oven cleaners.

Propylene Glycol (PG) and Butylene Glycol: 

These are gaseous hydrocarbons which in a liquid state act as “surfactant” (wetting olagents and solvents). They easily penetrate the skin and can weaken protein and cellular structure. Commonly used to make extracts from herbs. PG is strong enough to remove barnacles from boats! The EPA considers PG so toxic that it requires workers to wear protective gloves, clothing and goggles and to dispose of any PG solutions by burying them in the ground. Because PG penetrates the skin so quickly, the EPA warns against skin contact to prevent consequences such as brain, liver, and kidney abnormalities. But there isn’t even a warning label on products such as stick deodorants, where the concentration is greater than in most industrial applications.
Alternatives – water extracted herbs, Therapeutic Essential Oils, etc.

Sodium Lauryl Sulfate (SLS) & Sodium Laureth Sulfate (SLES):

Are detergents and surfactants that pose serious health threats. Used in car washes, garage floor cleaners and engine degreasers – and in 90% of personal-care products that foam. Animals exposed to SLS experience eye damage, depression, labored breathing, diarrhea, severe skin irritation, and even death. Young eyes may not develop properly if exposed to SLS because proteins are dissolved. SLS may also damage the skins immune system by causing layers to separate and inflame. When combined with other chemicals, SLS can be transformed into nitrosamines, a potent class of carcinogens. Your body may retain the SLS for up to five days, during which tie it may enter and maintain residual levels in the heart, liver, the lungs, and the brain.
Alternative – Ammonium Cocoyl Isethionate.


Is a synthetic “antibacterial” ingredient – with a chemical structure similar to Agent Orange! The EPA registers it as a pesticide, giving it high scores as a risk to both human health and the environment. It is classified as a chlorophenol, a class of chemicals suspected of causing cancer in humans. Its manufacturing process may produce dioxin, a powerful hormone-disrupting chemical with toxic effects measured in the parts per trillion; that is only one drop in 300 Olympic-size swimming pools! Hormone disruptors pose enormous long-term chronic health risks by interfering with the way hormones perform, such as changing genetic material, decreasing fertility and sexual function, and fostering birth defects. It can temporarily deactivate sensory nerve endings, so contact with it often causes little or no pain. Internally, it can lead to cold sweats, circulatory collapse, and convulsions. Stored in body fat, it can accumulate to toxic levels, damaging the liver, kidneys and lungs and can cause paralysis, suppression of immune function,brain hemorrhages, and heart problems. Tufts University School of Medicine says that triclosan is capable of forcing the emergence of “super bugs” that it cannot kill. Its widespread use in popular antibacterial cleaners, tooth pasts and household products may have nightmare implications for our future.
Alternative – Therapeutic Essential Oils.

Other Common Toxic Ingredients To Avoid:

  • Aluminum
  • Pthalates
  • DEET
  • Dioxins
  • Formaldehyde
  • PABA
  • Para-Aminobenzoic Acid (PABA)
  • Parabens
  • Phenoxyethanol
  • Toluene
  • Camphor

Take care of the skin your in. It makes such a huge difference to the overall health and wellbeing of your mind, body, and spirit! 

Share with us your favorite toxin free body care products in the comments below! 



Balance. Is It Just A Myth?

Work-life balance was a mistake from the start. Because we don’t really want balance. We want satisfaction.
— Matthew Kelly, author

Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, classes, hobbies, worship time – plus, big desires to improve our health. How can one possibly balance so many things?

I’m going to let you in on a little secret here: You can’t.

Balance. Is It A Myth?

“Harmony” is an easier goal than balance. Harmony means everything is co-existing in a spirit of cooperation. But whatever you want to call it – harmony, balance, or “fitting it all in” – there is a secret to doing more of what you want and less of what you don’t want.

Want to hear it?

I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life.

Ready? Okay, here’s the secret:

First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night?

Have you identified a few things? Now get rid of them (or fix them - now).

 Next, ask yourself what you do want in your life – or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with? Focus your energy on these things. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”).

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be. No balance required, just a focus on really loving the skin your in, right now. Today. 

Get Even Healthier!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about!

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