Calming you down when you get fired up

Calming you down when you get fired up

What is the very best way to alleviate your stress? It’s simpler than you think.
And if you guessed Breathing…. Drum Rollll! You are right!
Although, if it’s so simple..
Why is it still so hard?

Many of us are not aware of how to breathe right in the first place
never mind breathing calmly when stress arises.

I always teach my clients not to begin focusing on taking in long deep breathes as this can feel like hyperventilation if we don’t have control.Rather to take slightly longer exhales. Breathing more out initially will help us to have slightly longer inhales without the effort.

Try this technique first and then as it becomes easier you can start lengthening your inhale. Practicing this in non-stressful times is best. You would practice any new skill before attempting it in a crucial moment.

I wouldn’t go up to bat in the world series without having had a lot of practice first. You can’t expect great results without practice 🙂

So as you read this Article, check in with your breath and see if you are breathing too shallow. Try the longer exhale for a few breaths and see how you feel.

Try to do this periodically throughout the day. Eventually it will be habitual. When stress starts always come back to the breath. Ahhhh. Feels good to be calm.

My top 5 foods that lower your cholesterol

My top 5 foods that lower your cholesterol

If your cholesterol is either high or on the high end of normal, you may want to read this article. Whether you are on medication for your condition or not you can help yourself by including these awesome foods into your diet that help lower cholesterol. (Speak to your physician before making major changes to your diet and do not discontinue medication with-out speaking with your doctor.)

Here are my top 5 common cholesterol lowering foods and why.

All of these foods have many health benefits. Let’s look at the influence they have on cholesterol. As well as some other great health benefits thy may contain.


Apples are great to keep cholesterol lower is because:

  1. they are packed full of pectin A soluble fiber that helps draw cholesterol out of the system. And
  2. they contain Flavonoids. (Quercetin) is a powerful anti-oxidant that seems to short-circuit the process that leads “bad” LDL cholesterol that accumulates in the bloodstream.
  •  Reduces blood cholesterol
  • Controls weight gain
  • Improves bowel function
  • Helps prevent urinary tract infections
  • Strengthens lung function
  • Strengthens bones
  • Helps prevent periodontal or gum disease
  • Reduces risk of cancer, prostate cancer, Type II Diabetes, and asthma

TIP: To keep crisp, wrap fruit in a plastic bag and store them in the refrigerator. Apples kept at room temperature soften 10 times faster than refrigerated fruit.

Other benefits include:

  • Low Glycemic Index – is useful for dieters since it helps keep hunger pains at bay longer than many other fruits.
  • Boron – has been shown to strengthen bones and is a good defense against osteoporosis.
  • Tannins – may help prevent tooth decay, gum disease and urinary tract infections.


Help prevent heart disease and stroke by reducing the build up of LDL “bad” cholesterol.

They also:

  • Decreases your risk of cancer
  • Improves nighttime visual acuity
  • Helps prevent macular degeneration
  • Improves memory by protecting against oxidative stress
  • Promotes healthier elimination (relieves both diarrhea and constipation)
  • Strengthens immune system
  • Helps relieve arthritis inflammation
  • Promotes urinary tract health


This food offers the following health benefits:

  • Lowers total cholesterol levels by 25% or more within a very short time period (one to three months) when eaten regularly.
  • Reduces bad LDL and raises good HDL cholesterol.
  • Lowers triglycerides.
  • Controls weight gain by providing a feeling of fullness.
  • Combats constipation by providing needed dietary fiber.
  • Reduces blood glucose and insulin responses.
  • Enhances athletic performance when ingested 45-60 minutes before prolonged endurance exercise of moderate intensity.
  • Reduces the risks of some cancers.
  • Enhances immune response to infection.


  • Lowers total cholesterol
  • Lowers LDL “bad” cholesterol
  • Lowers triglycerides
  • Raises HLD “good” cholesterol
  • Inhibits clot formation by increasing fibrinolytic activity
  • Lowers high blood pressure
  • Discourages platelets from becoming sticky

CAUTION: Garlic is NOT recommended for people who take anticoagulants, as it has blood-thinning actions.

Garlic also provides other health benefits such as:

  • Being a broad-spectrum anti-bacterial agent.
  • Enhances immune function by detoxifying the body.
  • Helps stabilize blood sugar levels.

Brown Rice

  • Helps lower cholesterol – The oil in whole brown rice, not its fiber, lowers cholesterol.
  • Helps prevent atherosclerosis – the fiber in rice has been shown to help prevent atherosclerosis.
  • Helps to maintain a normal body weight – A study published in November 2003 of the America Journal of Clinic Nutrition cites the importance of having a diet rich in whole grains vs. refined grains as a means to help maintain a normal body weight.
  • Reduces risk of metabolic syndrome – The latest research shows that refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more whole grain foods is being shown to protect against all these ills.

Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

TIP: Be sure to check packaged brown rice “use by” date, since it has a potential to become rancid if kept too long due to its natural oils.

Brown rice will keep fresh for about 6 months, if it is stored in an airtight container and kept in the refrigerator.

  • Helps prevent colon cancer – The selenium, a trace mineral found in brown rice, substantially reduces the risk of colon cancer. Brown rice is a good source fiber. Fiber has been shown to speed the transit time of fecal matter within the colon, this minimizes the time cancer-causing substances spend in contact with colon cells.
  • Helps prevent gallstones – Eating foods high in insoluble fiber, such as brown rice, can help women avoid gallstones, shows a study published in the July 2004 issue of the American Journal of Gastroenterology.
  • Helps increase energy levels – Manganese helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones.

Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Antioxidants provide protection against damage from the free radicals.


Pan Scrambler

Pan Scrambler

Per person use one small to medium potato or yam and 2 eggs.

Dice potatoes or yams (if leftover potatoes use those) place in warm non stick pan with tsp EVOO. Add sea salt and cracked pepper, In a separate pan cook 2 pieces of turkey bacon per person. When finished chop into large bits and add to potatoes. When potatoes are nearly cooked add chopped broccoli. Don’t overcook broccoli and then crack eggs in. Mix until cooked.

Sweet Potato Puree Soup

Sweet Potato Puree Soup

4 cups cubed yams in a deep pan with tbs olive oil.

Add 1 chopped garlic clove, an onion, and a tbs grated ginger. When onions are cooked cover with 2 cups low sodium chicken or veg stalk and add leeks (chopped.) Bring to a boil and let cook until yams are soft. Add a dash of cayenne, cinnamon, and basil. Add all ingredients to blender and pulse until you reach a smooth consistency. Run through a strainer and add sea Salt and pepper. Top with fresh leeks and chopped crispy turkey bacon, (2 pieces per bowl) serve.

Chipotle Beef

Chipotle Beef

In a large pot or slow cooker place a 3lb organic chuck roast, one can of chipotle peppers, and cover with low sodium beef broth. Turn on low and cook until preference. (may take 4 or more hours) Start at beginning of day and let sit. Slice it and divide by 6- place on top of 2 cups of spinach per person.

363 cals per person