RULE: Be good when you can

We all have days when we need a drink or need a vacation or a personal assistant, or a helicopter or just a hefty dose of chocolate.  But then there are days, every so often when things are going just right.  These are the days when you gotta be good.

Exercise a little longer or harder or for the first time ever!

salad plate

Skip dessert.

Order Salad.

Drink More Water.

Or Drink Green tea instead.

Knock out that chore you’ve been putting off.

Experiment with being a healthier version of you.

Don’t let bad habits sabotage the good days.  Turn the good days in to even better, healthier days.

Then notice, how the good days come more frequently; you’re a little lighter, clearer, and happier more often.

There’s always a reason to be bad.  But sometimes you just gotta be good. And love it.

Your body will!

RECIPE: Berry and Celery Smoothie

If you haven’t noticed, I’ve really been in to smoothies lately. In fact I start every day with one.  It’s an easy, simple way to get in your greens and protein and kick start your healthy day! This is my favorite go to smoothie right now…as always tweak it to what you like, what’s in season, or whats on sale!

celery and berry smoothie

1 cup milk of choice (I’m using almond milk at the moment)

1 cup frozen berries (make sure they don’t have added sugar! Just berries)

1 cup kale or spinach (I just throw a handful in there)

1/2-1  cup plain yogurt

1/2 banana

2 celery stalks

1-2 Tbsp of honey (more or less based on your taste/dietary needs)

Blend thoroughly and enjoy!

[photo from]

RULE: Find Exercise You Enjoy

Some people “hate” exercise.  Maybe they equate exercise to gasping for air while running on the treadmill, squeezed in to spandex.  I get that.  Exercise doesn’t have to = pain and suffering  (unless you’re my husband, who enjoys suffering, shown doing so in a cyclocross race here).IMG_2607

Find activities you enjoy.

If you hate running, planning to run 3 times a week to get in shape is an unrealistic goal.  If you aren’t an early riser, scheduling morning workouts sets you up for failure.

My advice is to find something that you enjoy doing. The body was made to move, now move it!


Dance, walk, hike, bike, swim.  Gardening, pushing a lawn mower, and walking the dog all count.  Even a brewcycle shown here provides exercise, as you pedal from pub to pub (shown below) And if you have an excuse for why you can’t do any of these (click here).

RANT: GBOMBS Fight Cancer

“Everything causes cancer” Have you heard or said this phrase?
2012-09-08 11.34.27

Yes Cancer is on the rise, despite millions of dollars of research, every year rates increase.  Said differently, more people get cancer EVERY YEAR even though we raise money, run races, invent drugs, and wear pink ribbons.

Funny how many of the products we buy with pink ribbons on them actually have cancer causing ingredients in them, from lotions, detergents and deodorants to MOST of the foods in the grocery store!  Companies know they can boost sales if they slap a pink ribbon on them, so they do.  And usually only a small portion IF ANY of sales go to breast cancer research,

But Guess What? WE KNOW WHAT CAUSES CANCER.  We can create it in a lab.  Pesticides, Herbicides, some plastics,  hormones, any many of the thousands of chemicals and toxins we come in to contact with every day.

We don’t need “Cancer Awareness”, we all know someone if not several someones who’ve been diagnosed. And if you don’t, you will.

We need Cancer Prevention.  Now I’m not trying to go all preachy on you here. I drive a SUV, highlight my hair, and even used to smoke cigarettes.  I’m not suggesting we all ride horse and buggies and forage for food, but there are some simple steps you can take with your diet to prevent cancer SIGNIFICANTLY. And, before you donate to your next breast cancer fundraiser or get suckered in to a pink product, consider putting your dollars toward organic food and less known organizations preventing cancer, not profiting from it.  And do what you can to avoid plastics and chemicals. 

If I told you there was a way to reduce your breast cancer chance by 89%, you’d be interested right?
If I told you I had something that can easily Prevent Cancer and aging, you’d be all ears right?

According to Dr Joel Fuhrman, MD (google him)These 6 foods, eaten regularly, even in small amounts, can reduce cancer rates by up to 89%.


GBOMBS. Eat them.
(oh and buy organic and local)

RECIPE: Berry Blast Smoothie

Start your day with 2 veggies and 1 fruit serving already in the tummy. I’ve got 2 syllables for you: Yu-mmy.

berry blast

In a blender combine:

1 cup frozen berries
1 cup almond milk (or cow’s milk, or coconut milk, or rice milk)
1 zucchini (optional)
1 cup kale or spinach(trust me on this! deliciously healthy, you won’t even taste it)
1 tsp cinnamon
1 Tbsp honey

Berry Blast-tastic!

[photo from]

RECIPE: Unbelievably Good Arugula, Citrus and Avocado Salad

I served this salad to dinner guests this past Friday night and turned around and made it again to party of 12 the following night.  It’s THAT good (and as always, oh so easy and healthy).  It is a variation of the yummy Barre3 online recipe— I highly recommend you check their stuff out! See previous blog entry about getting your tone on.

2013-04-13 19.21.02

2 cups fresh arugula


2 cups fresh spinach
1 orange (navel or blood); rind removed and fruit sliced into discs
1 avocado; sliced or cubed
1-2 roast beets  or 1 raw beet shredded [optional, but do it!]
2 Tbsp sunflower seeds (I went the extra mile and toasted them) [optional, but add ’em]

recall the Ridiculously good DRESSING INGREDIENTS from a previous blog post:
Juice from 1 lemon
1 teaspoon Dijon mustard
1/4 cup olive oil
1/8 cup apple cider vinegar
Salt to taste
Pepper to taste