breakfast

Starting the day with a nutritious and delicious breakfast is a great way to ensure you've given your body the fuel it needs for the challenges ahead.

Here's a quick, simple yet perfectly delicious recipe to give you a fresh start today.

1 fresh apple
1 Tbsp grated coconut (raw, unsweetened)
4 dried dates
few raw almonds
4 Tbsp raw sunflower seeds

Place all ingredients into food processor, pulse a few time until you get a chunky, yet consistant texture. Serve immediately.

Be creative and come up with your own delicious mixture of raw fruit, nuts and seeds. Any way you slice it, its going to set your body up for success!

mealtime salad

Most people need to eat more fresh fruit and veggies. One way to  increase your veggie consumption today would be to make your lunch or dinner a huge salad, with a small amount of protein.

Ingredients would be lots of leafy greens, plump tomatos, red peppers, carrots, peas, avocado, fresh herbs  - whatever is fresh in the market today. Just make sure to have lots of variety. The more 'color' on your plate, the more tasty it will be!

For your protien, keep it simple and small: a hard-boiled egg, 2oz grilled tofu, maybe a piece of cheese grated on your salad.

One thought on salad dressings, don't bother with those you get at the store. Try squeezing the juice of lemon or lime, add some fresh squeezed orange and mash up 1/2 of an avocado and the smallest sprinkle of salt. Yes, avocados are high in calories, but they are a healthier option per calorie than a store bought version. Drizzle your concoction onto your fresh and colorful salad, and sit down and enjoy the freshness, the flavors and feel good about treating your body to the foods it really needs.

Friends and Family

Our social connection is very important to our well-being. Spending time with friends and family reminds us that we are not alone, and that there are people who have struggles and challenges like us.

The ability to converse openly with a trusted friend reduces stress and often results in us seeing things differently. We are social beings, we need to connect with others. Its an element vital to our happiness.

Today with all the social networking its great to connect via facebook or twitter, but what about having a good sit-down, face-to-face conversation over lunch with a real person?

Practice the forgotten art of human conversation, its good for you!

Enjoy your food

Take time to eat your meal. It takes about 20 minutes for your brain to start to get the message "I'm full". If you race through your meal, you'll probably consume more calories.

Eating on the run, choosing fast-food leads to stress and indigestion

Chewing your food thoroughly assists in your digestive system. So take a few extra minutes at your next meal to sit down, relax and enjoy the flavors and textures.

Air Pollution

...and I'm not talking about cars, truck and global warming! I'm talking about personal air pollution. Do you spray yourself with some sort of cologne, aftershave or perfume? Do you use plug-in air freshners, laundry sheets or car freshners?

These items are filled with toxic chemicals, constantly dispersing their lung irritants along with that lovely fragrance.

For asthma or allergy sufferers, these items create havoc for their respitory systems.

Wonderful alternatives include 100% pure essential oils. You can buy them pre-blended into an endless variety of scents. Price for essential oils can range from affordable to very, very costly - depending on the extraction and the dilution.

Perfect for personal use; add to massage oils, moisturizers, shampoos, and you can even buy special diffusers for the car and home

Go Nuts!

Yes! Go nuts! EAT more nuts: pecans, almonds, peanuts, walnuts, cachews, pistachios. Nuts provide an excellent source of protien and healthy oils.

Moderation is the key, so be mindful that 1 handful is plenty.

Best choices are raw, not roasted or salted.

Anytime you choose food closest to its natural state, the better.

Night time Fasting

Do yourself a huge favor  - STOP eating 2 hours before bed and your body will be able to rest. A good night's rest doesn't happen if your digestive system is busy churning away excess calories.

During sleep, this is the time for your body to recover, rebuild and prepare for the next day. Give your body a chance to do its proper work, in its proper time.

Fasting at night will also encourage a more eager appetite for breakfast, "the most important meal of the day".

This would also help to keep crumbs out of your bed;-)

Exfoliate, time to revive

Exfoliation is the act of removing dead skin from your body. We are continually shedding off dead skin cells, and if we don't actively remove them, they build up making our skin itchy, dull and lifeless.The process of exfoliation always leaves your skin feeling  smooth and looking fresh with a youthful glow.

Now that cooler weather is here, our skin takes alot of abuse so we need to take good care of the skin we're in!

Next hot shower or bath, bring out the loofah, bristle brush or my favorite - epsom salts (applied with wet washcloth). Be sure to scrub your entire body, from the soles of your feet, legs, buttocks, chest, shoulders, arms and be mindful to be very, very gentle on your neck and face.

After you have towel dried, moisturize with something pure (no chemicals or preservatives) like coconut oil (food grade) or olive oil. Apply lightly...if you feel oily, then you've used too much.

Re-hydrate

Water is absolutely essential to 'life' and all living things.

Unfortunately, most people go through life chronically dehydrated. The multitude symptoms of dehydration include muscle pain, cramps, constipation, poor skin, foggy brain, headaches and the list goes on.

Consuming soda, coffee, black tea or alcohol actually dehydrate your body. For every cup of coffee you drink, you need to drink 2 cups of water to replenish.

Water is the primary component to 'clean' your organ/cells and keep everything functioning as it was intended.

Increase your pure water intake today. One glass upon rising is ideal to help flush out yesterdays toxins, and a glass of water in between meals can be a dieter's best friend!

smile

Great exercise for your face - smiling!

The act of 'smiling' also releases chemicals in your body, ones that make you feel good. And if you feel good, you'll treat yourself and others better.

So work those facial muscles and practice smiling!

It will increase your face-value ;-)

Snacks

Before you leave the house today, pack a healthy snack. An apple, some dried fruit, carrot sticks or plain hot-air popped popcorn.

Planning and preparing healthy snacks for the day will help maintain blood sugar levels, keep your appetite in check and most importantly - help keep you OFF the junk food.

Ever buy the chocolate after Halloween/Valentines because its on sale? Consider this, its a 'cheap' way to get FAT!

Quiet Time

Take 5 minutes today just for yourself.  Disconnect from all the things that clammor for your attention. Stop your mind from racing through the myriad of thoughts.

Just slow down....you'll feel better.

Regroup your thoughts, and get focused. Changing your perspective can change your life, one day at a time.

fresh fruit

Eat a fresh fruit today. Ideally something local. Your body thrives when you nourish it with enzymes (needed for healthy cells) and all those wonderful anti-oxidents.

It also helps you feel full ~ its the perfect snack between meals

fresh air

every 'body' will benefit from fresh air in the lungs. Get outside and go for a brisk walk. Don't want to go alone? Call up a neighbor/friend to go with you and have a some quality  face -to-face chat time. You'll feel refreshed and more relaxed, even after a 15 minute walk. The human body needs vital oxygen right down to its cellular level. This is essential to maintaining (or regaining) health