Do you have a job where you have to sit most of the day? You are more than likely doing your health a major disservice! A few health concerns caused by sitting for long periods of time include:

Cancer – Low physical activity occupations have an increased incidence of cancer. A study found women’s chances of developing breast and ovary cancer were heighten if working in a sedentary job.

Heart Disease – Sedentary behaviors increase the risk of heart disease by up to 64%

Slower metabolism – The decreased muscle contractions that occurs with prolonged, immobile sitting slows the clearance of fat from the blood stream and decreases the effect of insulin.

Compromised posture – Sitting causes the pelvis to rotate backward and puts pressure on the lumbar discs. This position forces the head forward and cause the shoulders to curve to compensate for the weight transfer.

So what can you do to offset the negatives effects of being sedentary? Here are some suggestions:

  1. Periodically move around in your seat.
  2.  Stand while talking on the phone or eating lunch.
  3.  Use a stand up desk.
  4. Have organized breaks throughout the day.
  5.  Walk laps with your colleagues rather than gathering in a conference room for meetings.
  6. Position your work surface above a treadmill so that you can be in motion throughout the day.



joy ordinary

Joy is found in simple things. Ordinary, seemingly insignificant moments can bring much happiness. The key is to deliberately take the time to appreciate these moments when they happen. When there are a million things vying for your attention it can be a challenge to stop and really enjoy the ordinary

Life is busy. It’s busy and it’s filled with distractions. The sound of children laughing, the stillness and beauty of snow falling, the warm socks I’m fortunate enough to be wearing. These are three things I am appreciating as I write this.  Take a moment today to enjoy the delicious beauty that surrounds you. Then notice the peace that comes. 



maple syrup

When it comes to maple syrup, there are two kinds: real maple syrup and the other junk. Maple syrup is made from maple syrup. That’s it. That is the only ingredient. Maple syrup is a natural product and a natural sweetener that can be safely consumed (in moderation) as part of most healthy diets. On the other hand, there is the OTHER kind of “maple syrup” which is made up of the following ingredients: corn syrup, liquid sugar, salt, natural and artificial flavors, sodium hexametaphosphate, sodium benzoate and other processed ingredients.

Let’s talk about a few of these ingredients. Well, to start with there is corn syrup. Fake maple syrup used to contain high fructose corn syrup (HFCS) until the public became aware of the health dangers involved with it. It’s hard not to notice the “no high fructose corn syrup” label on the bottle of fake maple syrup in this picture. Just because it doesn’t contain HFCS does NOT mean it’s healthy. Many of the food manufacturers have now replaced HFCS with corn syrup. The problem with corn syrup is that it is made from corn and the majority of corn in this country contains genetically modified organisms (GMO’s). The problem with GMO’s is that they are produced by artificially inserting genes into the DNA of food crops or animals. GMOs can be engineered with genes from bacteria, viruses, insects, animals, or even humans. Grossed out yet?

Fake maple syrup also contains liquid sugar. What’s in liquid sugar? In addition to white sugar ( a highly processed food), liquid sugar contains a variety of preservatives so it can retain it’s color and have a longer shelf life.

There’s something else that’s in fake maple syrup: sodium benzoate. Sodium benzoate is a food preservative which has, according to the Mayo Clinic, been known to trigger symptoms of ADHD, especially in children. Sodium benzoate can also increase the risk of asthma attacks and can also put you at risk for high blood pressure.

So just say no to fake maple syrup! Although real maple syrup costs more, it’s also worth more.





Artichokes are super delicious! But did you know that they are super good for you too? Here are some of the awesome benefits of eating artichokes:

1.  Artichokes are beneficial for brain health! They contain components that allow more oxygen to reach the brain for improved cognitive function.

2. Artichokes have been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol).  They contain high amounts of luteolin, which is known to play a role in cholesterol lowering abilities.

3. Artichokes are packed with antioxidants, making them incredible defenders against cancer, aging, heart disease, and illness. They also help to boost the immune system.

4.One artichoke contains approximately one fourth of the average adult’s daily fiber requirements. Artichokes are packed with vitamin C, potassium, folic acid and magnesium!

5. Artichokes help pregnant women have healthy, normally-formed children. The high levels of folic acid found in artichokes can prevent neural tube defects from occurring in newborns.

6. Artichokes are one of the best foods on the market for acquiring vitamins and minerals, particularly minerals like magnesium, phosphorous, and manganese. These minerals are essential parts of increasing bone health and density, thereby reducing the chances of conditions like osteoporosis.




All foods in nature contain both alkaline and acid forming elements. Based on the food we consume, balance can either be attained or not attained in the body. Consuming too many acid forming foods can cause a condition called acidosis and this can have consequences on our health. Acidosis occurs when kidneys and lungs can’t keep the body’s ph level in balance. If your body doesn’t receive the nutrients required to sustain a slightly alkaline state, it will draw from it’s own stores which affects the body’s ability to repair itself. This makes illness much more likely to occur.

There are two types of acidosis – metabolic and respiratory. Metabolic acidosis occurs when your kidneys can’t get rid of acid buildup. Respiratory acidosis occurs when your lungs do not properly eliminate carbon dioxide (CO2). When CO2 builds up in your blood, it becomes more acidic. 

Conditions that can cause respiratory acidosis include:

  • Asthma
  • Injury to the chest
  • Obesity
  • Misusing sedatives, including alcohol abuse
  • Muscle weakness in the chest
  • Nervous system problems

Metabolic acidosis can be caused by the following:

  • Eating a diet that is too high in fat and too low in carbohydrates
  • Kidney failure
  • Dehydration
  • Aspirin or methanol poisoning

For optimal health, your body should always be in a slightly alkaline state, about 7.3. Here are six of the most alkaline forming foods to work into your everyday diet:

1. Cruciferous vegetables: These include broccoli, cabbage, cauliflower and Brussels sprouts

2. Leafy greens: These include kale, Swiss chard, spinach and turnip greens

3. Root vegetables: Beets, carrots, radishes, turnips and rutabaga

4. Garlic: Not only is garlic an alkaline forming food, it also promotes cardiovascular and immune health by lowering blood pressure and cleansing the liver

5. Cayenne pepper: Cayenne pepper is rich in vitamin A and has antibacterial properties. It fights free radicals that lead to stress and illness.

6. Lemons: Lemons are a natural disinfectant and may be the most alkaline foods of all. They energize the liver and promote detoxification


how to keep it clean


6 Steps You May Take Right Now to Start Eating Clean

How do YOU “keep it clean”? We have all developed strategies for maintaining our clean eating way of life. I have found that sometimes it ends up being the smallest tricks that keep me on the path of healthy eating. Some tips that have helped me tremendously throughout the years include:

1.) No eating after 8:00. I simply tell myself the kitchen is closed and I don’t go in there. If I absolutely MUST have something I drink a cup of peppermint tea. I’m not even sure why this works but it seems to help calm my food cravings in the evening.

2.) Get adequate sleep. This is a biggie. When I’m tired from lack of sleep I tend to eat the wrong things and at the wrong time. I also tend to graze more when I’m tired. Go to bed!

3.) ALWAYS eat breakfast. think about it this way: You’ve just gone several hours without eating. You need to eat something shortly after waking up. Skipping breakfast is like saying you’re going to drive from Florida to Texas without putting gas in the car. Even if it’s just a piece of toast with a bit of peanut butter, that’s better than nothing. Eating breakfast will also prevent you from overeating at lunchtime. Eat!

4.) Include protein at all meals and snacks. Protein makes you feel full! Great protein sources (in addition to meat) include nuts, Greek yogurt, cheese and eggs. Note: If you would like to download our list of 50 Clean Eating Snacks click here:

5.) Replace soda and juice with water. This is one of the best things you can do for your body. We all need to consume lots of water to aid digestion, flush out toxins, and stay hydrated throughout the day. Sodas and fruit juice are full of sugar and chemicals that do not belong in the human body. If you already have a serious soda addiction try gradually replacing one can of soda a day with a glass of  water. Then work up to replacing two cans a day with two glasses of water, and so on. You’ll feel so much better after you rid yourself of soda!

6.) Start planning your meals ahead of time. Use meal planning to keep you on track. Use any of our free Clean Eating Recipes here: If you do not want to do it yourself then let us do it for you. We offer complete Clean Eating Menu Planning for 1, 6 or 12 months. Check out our current special pricing here:

What tips do you have to help you to stay with your clean eating lifestyle?




Pineapples rock! Not only are they delicious (I could probably eat an entire one in one sitting) but they are super good for you. Yay! Here are some of the amazing benefits of pineapples:

  • Excellent source of vitamin C, fiber, vitamin B1 and B6
  • Pineapple is thought to contain anti inflammatory properties due to a substance called bromelain (contained in the pineapple core)
  • Helps with digestion
  • Antioxidant protection and immune support due to the vitamin C content


Weirdness truly is awesome. I love my weirdness and embrace the fact that I am not like everyone else. You’re weird also. I love you for it. Weirdos are more interesting, they have much more depth and they’re just plain fun to be around.

I got together with some old acquaintances last week. I hadn’t seen them in awhile and we were catching up.  I noticed as I was talking with these two woman that we just weren’t on the same page. Not about anything. For a moment I couldn’t quite put my finger on what the problem was. Then I figured it out. I’m weird. They are not.

Find your tribe. Seek out those who think your nerdy, geeky, oddball, goofy weirdo self is wonderful.