RECIPE: Chard Wraps

Needs something you can grab in a hurry? Detoxing but tired of veggies and salmon? Trying to figure out how to eat right/well/cheap/satisfying?  The wraps are a great low-carb, gluten-free, alkaline, wheel food, paleo-friendly, whole 30, detoxing option. Make a batch and then pull ’em from the fridge all week.



Chard Leaves, 5-6

Organic Rotisserie Chicken, 1/2

Avocado, 2

Humus (optional), 10 Tbsp

Lemon Juice, 1 lemon

Cayenne Pepper, a dash

You’ll can use toothpicks or skewers



De-stem / divide chard leaves in half

Smear ~  1 Tbsp humus on to each leaf

Add 1-2 avocado slices to each leaf

Add shredded / pulled chicken pieces to each wrap

Squeeze a few drops of lemon juice on each wrap

Add sea salt and a minimal amount of cayenne pepper to each wrap

Roll wraps and/or pin with a skewer

RECIPE: Nut-Rageous Smoothie

Nut smoothie

Want to curb your sugar cravings?

Try this Nut-rageous smoothie, inspired by Mark Hyman.

It’s packed with protein to keep you full all morning long, and makes enough to have a second smoothie later in the day or the following morning.

I make several jars of the nuts/seed ingredients that I can quickly dump in to my blender.


2 Tbsp unsweetened coconut

2 Tbsp Flax seeds

2 Tbsp Hemp Seeds

2 Tbsp Chia Seeds

8 Brazilian nuts or Walnuts

1 Frozen banana

1/2 frozen wild blueberries

1/2 cup organic spinach

1 cup almond milk

1 cup filtered water

2 tsp cinnamon


RECIPE: Secret “Healthy Chocolate Ice Cream” Smoothie

You want to know a secret? Packing protein into your meals cuts cravings and obliterates hunger. Plus protein helps build strong muscles, which boosts metabolism.

So add clean protein to everything! A sneaky way to add protein to smoothies is to…

blackbean choclate smoothie

wait for it…

add black beans.  Sounds gross, I know, but ain’t nuthin’ gross about this tasty concoction! The beans not only add protein, but also create a smooth, thick creamy texture you are sure to love.

And as always, throw in some greens to make it a well-balanced meal!

black beans

Portions are approximate, so less water if you prefer a thicker smoothie.

In blender combine:

~3/4  cup milk (I use hemp but almond, coconut, rice, soy or cow’s milk work too)

~1/2 cup filtered water

~1/3 cup black beans (preferable cooked, but fine uncooked, from a can, rinsed and strained)

2 Tbsp cacao (coco powder)

1 Tbsp maple syrup (honey or sweetener of your choice would work too)

1 banana, frozen (you could use a raw banana + 3 cubes ice instead if you don’t store peeled frozen bananas in your freezer)

3 dashes cinnamon

Optional de-veined chard leaf or handful of spinach

[photo from]

RECIPE: Greens & Beans Salad

Need a protein-packed, vivacious, vitamin-rich, super-easy salad?

Have I got the one for you! In less time than it takes you to remove your eye make-up, you can whip up this healthy dish!


4 cups organic mixed greens, spinach and arugula (or greens of your choice)

1 avocado, diced

1 can organic garbanzo beans, rinsed and strained

1 can organic black beans,  rinsed and strained

1/4 red onion, diced (optional)

1/4 cup pumpkin seeds or sunflower seeds (optional)

Combine all of the above together and then drizzle with your favorite dressing. Or try this delish dressing

Put a bird on it (egg or chicken), or roll it in a wrap.

Make a large bowl to scoop from all week!

Arugula, Bean and Avocado Salad


Whether you’re fighting Father Time and the nasolabial folds he bestows or trying to prevent the awkward “you-missed-a-spot-Gorbachev-birthmark-burn”, choosing the right sunscreen can be diffy!  Do I need a Sun Block or a Sun Screen? And what’s the difference? Do I care about UVA or UVB rays? And what’s the deal with nano-particles?

Here’s the dumbed down nitty gritty, what you need to know, Sunscreen 101:

Block vs Screen: If you don’t want cancer, a sunburn or crows feet, you want a BLOCK. Only 2 ingredients acutally block the suns rays: Zinc and Titanium Dioxide. And Zinc is better at it. All the others (Avobenzone, Oxybenzone, Homosalate, Octyl Salicylate, etc) are garbage, harmful and simply ‘screen’ not block and only UVB rays….which brings us to:


UVA vs UVB: Think A = Aging (UVA rays age you) Think B = Burn (UVB Rays Burn you). Sunscreen (not sunblock) only stops UVB rays, so you don’t catch a burn, BUT you’re still subject to wrinkles, oh and Cancer. Both UVA AND UVB rays can contribute to cancer.  But then, so can several of the chemicals in sunscreens… Which brings us to:

Nanoparticles vs non-nano.  A nano particle is really, really really small. Studies show nano-particle sized zinc oxide, commonly found in cosmetics and sunscreens, can get ‘up-in’ human cells and cause cancer, nerve damage and brain damage. So there’s that. Opt for non-nano zinc please. Especially when lathering up yo’ chillins and babies.

sunscreen Non nano

There’s a lot more to pay attention to regarding the inactive ingredients, many of which are toxic, though they tout they are safe for babies (example: Neutrogena PURE & FREE BABY contains a preservative called methylisothiazolinone deemed unsafe by our friends in Europe) Thankfully many products are eliminating Pthaltes, parabens, and PABA)


Best: avoid sun

Next best: Hats, Sunnies, Umbrellas and Clothing, but if you don’t wanna look like Nicole Kidman at the beach Lather up! Use ZINC! but NON-NANO Zinc.

More Great Info from a Great Source Here