Cleanse Day 10 – Congratulations!


Congratulations! You have reached the end of your junk food cleanse. I hope you’re feeling empowered, energized, and ready to face the world head-on.

You’ve come a long way in just 10 days – did you believe you could achieve all this or learn so much about yourself so quickly?

Imagine what you could do in six months!

Health is a vehicle, not a destination. Don’t stop now, there is so much more to explore and accomplish.

Imagine receiving the guidance, knowledge, and inspiration to continue making rewarding changes for your health. By working with me as your Health Coach, you will further explore how your lifestyle and diet impact your health.

Want to keep up your momentum and achieve optimal health? Eliminate junk food? Learn how to make your own whole food snacks and meals that will keep your energy high?

Let me be your guide.

Sign up today for a complimentary Health History consultation. I would love to help you meet and surpass your goals by working together in a 6-month program.

I wish you well on your journey and hope to hear from you soon!


Cleanse Day 9 – Activate Your Mind and Body

You’re almost there – can you believe it? Drop me an email if you have any questions! No question is too big or small.

I regularly tell people “an active body is an active mind.” It should come as no surprise physical activity is the fourth primary food component – and the one I want to explore with you today. 

Think about a typical scenario where you feel tired and weary. Do you often reach for junk food snacks to provide a quick energy boost? Although it may not seem like it, physical activity revs up the body and provides sustainable energy. Unlike junk food and the imminent energy crash it leads to, the effects of exercise last long after you stop activity. 


Make a point to schedule exercise on your calendar every week, if not every day. Start small and slowly increase the number of days you include movement.

Remember, you don’t have to engage in strenuous activities to see results. The goal is to find a type of exercise you enjoy, and then integrate it into your life on a regular basis.

If you’re already a work-out devotee, consider mixing up your routine to jumpstart your body:10325511_10152059449096612_4092031997450308326_n

  • If you love to dance, take a class at a local gym or dance studio.
  • If you’ve never done yoga, drop into a beginner class and see how it feels.
  • If you like to jog in your neighborhood, try a new route today.
  • If you want something more, try CrossFit. That’s what I do.

Whatever activity you choose, treat it like an important meeting on your calendar and stick to it. Your mind and body will thank you.

Next time you’re at the office, refresh your energy and combat stress by taking a break in the middle of the day. Instead of surfing the web or grabbing a snack from the vending machine, get away from your desk and take a 15 minute walk.

In order to keep our bodies happy and healthy, we need to get moving!


Cleanse Day 8 – Cleanse Your Career

What subtle changes have you made so far? I hope you’re starting to see the significance of minor food swaps and adjustments. Do you have a new favorite healthy snack?

Today, I want to focus on how your work affects your health.

I hope by now you understand why I am asking about your job within a junk food cleanse. You see, your career is a component of primary food, and like the others, plays a crucial role in your eating habits.

Think about it: you spend eight to 10 hours a day, five days a week at work. Chances are you spend more time with your coworkers than anyone else in your life. Many of us wear stress as a badge of honor, convinced that productivity requires endless turmoil.

A work environment that’s harmonious and supportive of a healthy work-life balance is achievable.

TRY THIS EXERCISETips-on-Improving-Your-Home-Office-Space-1

Visualizing what’s important or rewarding yourself with a non-food related treat is a great way to maximize productivity when deadlines are tight and your workload is heavy.

Try one of these stress relievers today:

  • Bring a picture of a loved one or your child’s art work to keep on your desk ate73d2b70fb39a1e002ed381799de4eebwork.
  • Brighten your space with fresh flowers and plants.
  • Keep a stash delicious healing teas as a treat.
  • Take five minutes each day to de-clutter your space – a clear desk promotes a clear mind.
  • Try a mid-day stretching exercise to aid circulation and promote relaxation.

Although the modern work world is challenging, it is filled with opportunities. Doing work you love is essential to creating a healthy, balanced life.


Cleanse Day 7 – Find a Deeper Meaning


Many people believe that we are simply spiritual beings having a human experience. c1cda19631adbe4a543b685780d0baddWhere do you stand on spirituality?

Personal faith, like food, comes in all forms. Maybe your idea of spirituality is finding solace on a long walk where you feel connected to nature, or perhaps you connect to your local yoga community for a spiritual outlet. There are countless ways to develop your personal faith, and it’s important to remember that we are all connected in the matrix of life.

Consider the last time you found yourself eating an entire bag of chips or cookies – what was the reason? Often we eat not because of hunger or stress, but due to pure boredom or restlessness. Cravings for crunchy foods in particular signal a restless mind. If these emotions resonate with you, perhaps you are unfulfilled due to a lack of spirituality in your life.


Could your spiritual side use some extra attention? Allow yourself a few minutes and begin by asking yourself these questions:

  • Who am I?
  • What do I want?
  • What contribution do I want to make to the world?
  • What is my story?

297baa923ef5f08963457bd7309a49aaIf you feel these questions are broad, you’re right! The intention is to internally expand on your answers during meditation. Each time you ask yourself one of these questions, pay attention to how you feel and see if you can find deeper meaning in your answers.

Do your cravings decrease the more you connect to your spirituality?

If you enjoy meditating, be sure to schedule times for regular reflection in your planner. Even deep breathing is a great tool – it can apply to almost any scenario. Simply close your eyes, breathe slowly and deeply until you feel calm and in control. You’ll be amazed at how effective it can be!


Cleanse Day 5 – The Importance of Quality Sleep


Most people know that eating healthy and exercising are two of the first steps to 3b183dd237c5b6c99423ed0f2db05c46
a healthy lifestyle. Very few people realize that getting enough high-quality sleep is just as important. Are you guilty of nighttime neglect? I’m sure more than a few of you are raising your hand.

Your body needs proper food and exercise, it also needs adequate time to rest and reboot. Consistent periods of rejuvenation help reduce long-term stress. When we’re not stressed, we don’t crave junk food, and are more likely to choose natural whole foods instead.

Do you see where I’m going with this? Treat your body right and you won’t have to battle cravings.


Your sleep needs are as individual as your food requirements – depending on your daily schedule you may need more or less.

Whether you require six, seven, or eight hours of sleep, these tips will help you maximize that precious time:

  • Watching TV and surfing the web right before bed will leave you overstimulated and restless – so turn off your electronics at least one hour before and listen to soft music or meditate instead. If you have kids, lay down a no TV before bed rule and watch their energy skyrocket.
  • Turn the lights off, noise, and heat down as you get ready to sleep. Light candles to wind down, turn off or mute noisy electronics, and try to keep your bedroom at a comfortable temperature.
  • Late-night snacking (especially on junk foods) and caffeine before bed will keep you counting sheep into the early hours, so plan your last meal in advance. However, don’t go to bed on an empty stomach either – balance is key.

Want a Good Night’s Sleep? Then Never Do These Things Before Bed

Remember – sleep well to be well!

Waking Up to Sleep’s Role in Weight Control

I hope you are enjoying the cleanse so far!

Here are 10 essential oils that may help with sleep and relaxation.

  1. Lavender
  2. Calming Blend
  3. Vetiver
  4. Ylang Ylang
  5. Bergamot
  6. Cedarwood
  7. Patchouli
  8. Marjoram 
  9. Sandalwood
  10. Roman Chamomile

Click HERE to order oils.  Click the “Join and Save” Tab for wholesale prices.


Cleanse Day 4 – Water as an Essential Nutrient


Today’s topic is one of the most obvious, yet widely overlooked factors in a healthy life.

Water is one of the most neglected sources of nourishment in standard diets. When I ask my people why that is, they usually say they prefer something with more flavor, or that they simply forget to drink water. Fill up a large glass and keep it  near you or on your desk – hydration is critical to proper health, and a crucial step to avoiding junk food binges.

When I ask people if  they drink enough water, the answer is usually “no.” We need water to balance our electrolytes and keep hunger cues in check. Exact water requirements vary widely among individuals – listen to your body and learn how much works for you.

If the taste of pure water really doesn’t appeal to you, try adding one of the following to jazz it up:tumblr_inline_n80bhhEJTz1qznaa6

  • lemon slices or a drop or lemon essential oil
  • grapefruit slices or a drop or grapefruit essential oil
  • strawberries, mint, lime slices  or lime essential oil
  • blueberries and basil
  • chia seed and pomegranate
  • grape slices

You’ll be making tantalizing infusions in no time, and won’t be able to resist! Although dressed-up water is better than none at all, it’s ideal if you can handle a good amount of the pure stuff every day. Save these fun treats for when you really tire of it!

Try to also start using a glass water container, especially when using essential oils or heated liquids to avoid unnecessary exposures to BPA’s.

If you’re interested in learning how to make nutritious, tasty beverages, I would love to share my recipes and tips with you! Contact me for a complimentary Health History consultation and become a master mixologist in no time.

Water and hydration are one of my most favorite topics. You will see more posts about this in the future.

The Water Cure