Setting the foundation

Happy Monday!

I wanted to send this out today because this week is looking suuuuuper busy, and because I am just bursting at the seams with joy and excitement on this birthday day of mine! 

Today, my Facebook status reads as follows:

 

Life is changing every minute of every hour of every day. Each moment is unique, unlike any other in the past or future. And we were all born at the most unique and perfect moment to set our own course for the journey of life.

I had an amazing weekend leading up to this birthday today. I decided not to do a happy hour, or take shots, not even to have a crazy fun dance party as usual. Instead, I wanted to slow down, live in the moment, take time to reflect on the last year and the events of my life, and do healthy, grounding things to set a new foundation for this 28th year…taking sweaty yoga classes, spending time with girlfriends, celebrating the engagement of a beautiful couple and catching up with my sacred yogi community, enjoying the gorgeous fall weather while exploring Malibu and Santa Barbara on the back of a motorcycle…

Everything unfolded perfectly, I loved and appreciated every single moment, and I am so grateful for all the incredible people and abundance in my life. I’ve never been more happy to wake up at 4:45 AM for work on a Monday. So thank you all for the birthday wishes, and for helping me to become even more determined to always be and become the best version of myself.

Happy Monday everyone! xoxo

Above are pictures of me at one of my favorite seafood places in Malibu, with a big surprise after a birthday brunch.  Besides the absolutely massive piece of chocolate cake that appeared after an amazing salmon and grilled onion scramble and a LOT of delicious coffee, I can proudly say this is the healthiest and happiest I've been and felt in a long time. And yet I'm grateful for all the trials and issues I've gone through, because they made me ridiculously strong and appreciative of everything single thing and person I have in my life.

One of the biggest catalysts that changed my life for the better was going to holistic nutrition school.  I left my first job out of college because I was in a terrible dark hole of multiple medical diagnoses: Irritable Bowel Syndrome, ADD, anorexia, depression...truly struggling and not knowing where I was going or what I was doing with my life. 

So almost as a last resort, I signed up for the Institute for Integrative Nutrition, praying for answers and wisdom, and hoping that just maybe this would become a viable career for me if I could get myself out of my pit of despair.

It wasn't just calories in/calories out, USDA food pyramid, or fad diets like every other nutrition school out there.  I relished learning how to eat whole foods; connecting with my body, mind, and spirit; turning to yoga, meditation, and deep breathing; finding a form of exercise that I enjoy, love, and commit to daily; learning how to communicate my feelings and desires in a positive and appropriate way... It completely rocked my world, and I've been on a mission ever since to help others take better care of themselves, drop the health drama, and come out on top. 

In yoga, my teachers say that whatever you do on your mat translates to how you do things in life.  Others say, "How you do one thing is how you do everything." 

Changing your food habits can absolutely change and improve every single area in your life.  Look what it did for me.  Sure, I had a sliver of that cake you see above you.  But that's part of living a balanced lifestyle.  I know that 90-95% of the time I eat in a way that nourishes me, that gives me the absolute best quality of nutrients for my brain and body.  And I have room for special occasions or holidays, to go with the flow and sample and cherish something that isn't something nutritionally healthy, but emotionally healthy because I am allowing myself to be present with the person/people who are celebrating the moment with me. 

And when you learn to treat your body with respect and make better choices with your food, it will trickle into your work, relationships, and family dynamics.  When I let my diet and health habits slip, I let people walk all over me, use me, and even hurt me.  But when I regained my focus, ate better, and got back into my exercise and yoga, I was strong enough to get out of those toxic relationships, attract more clients to my business, and rekindle incredible friendships and opportunities with colleagues.

So this week, just notice your thoughts and habits around food and eating, and see if they translate into other areas of your life.  More on that another time, but I also want to mention again, that if you need help in this area, I would love to give you my assistance and speak with you in a complimentary 30-minute consultation when you purchase (on sale!) my detox below.  Or feel free to email me anytime about anything, for real!

Even though it's not your birthday today, maybe think of a way you can slow down, press pause, and reflect for a moment on how you intend to make the rest of this month or even the rest of 2012 better than ever.

Happy Monday, and I'll be here in your inbox again in a week!

________________________________________________________________

Michelle's Birthday Sale on the Detox Program!

In celebration of my birthday month, and because I'm on a modified cleanse feeling absolutely fantastic and I want you to feel the same, I've decided to run a sale on my detox.  

For just $25, go ahead and snap up my proven program, and that way you'll have the materials for whenever you want to try a 7, 14, or 21 day cleanse.

Usually I charge $117, so that's $92 off!

And I'm throwing in a complimentary 30-minute consultation with me, so you can ask any and all questions and get some personalized attention with whatever is going on with your health and life!

You can start your cleanse anytime, or just keep it for when you're ready, but go ahead and take advantage of the sale, and have a tool for health handy!  If anything, just reading through the materials will give you incredible insight, and incorporating just a couple of the detox tips could seriously boost your health!

So whether you want to detox now, or just keep it on the shelf for when you're ready, click on the link below to purchase:

https://www.paypal.com/cgi-bin/webscr?cmd=_xclick&business=KR8VXHAR57SUS&lc=US&item_name=Sale%20on%20Detox&amount=25%2e00&currency_code=USD&button_subtype=services&bn=PP%2dBuyNowBF%3abtn_buynowCC_LG%2egif%3aNonHosted

Praise for the program?  Wouldn't you like to have just one of these feelings?

“I can't thank you enough for introducing me to this lifestyle. I have kept faithful to the foods and have never felt better - I also lost 12lbs along the way which made me feel a whole lot better.” - Janet W., Salt Lake City, UT

“I started [my health counseling program] with the 21 day cleanse. It was way easier than I thought. The recipes were easy, quick, delicious and family friendly.  I still use them all the time!! In 21 days my energy level increased, I sleep better, have better mental clarity, reduced moodiness and my chronic health issues have improved dramatically. Food cravings were really minimized by the end of the cleanse. Now I actually do not want to eat less than super healthy food. And did I mention that I feel really, really good?” - Jana, Hawthorne, CA

Peanut problems

I think the first time I heard that peanut butter was a fitness food, was when I was working at lululemon athletica, and one of the girls was following the Abs diet.  It's one of the staples for the 12-item list of power foods that can boost weight loss and chisel those six-pack abs...so they say.

Honestly, like any food, peanuts and peanut butter have their pros and cons.  Yes, they're high in fat, but it's monounsaturated fat which is good for your heart and reduces your risk of cardiovascular disease.  They also contain magnesium, folate, vitamin E, and fiber, all of which most of us don't get enough of in our diets anyway.

On the downside, peanuts are one of the most overly sprayed foods.  If you're not getting organic peanut butter, chances are you're consuming a LOT of pesticides.  Not to mention, peanuts tend to be easily contamined with mold and aflatoxins=carcinogens!

Also, you may be aware of the recent recall of peanuts/peanut butter.  I even noticed that my local Starbucks has taken certain items off the shelf that contained any kind of peanut product.

On September 24th, a large peanut manufacturing company called Sunland announced a recall on their peanut butter due to Salmonella contamination.  Yuck.  And now they've expanded the recall to include raw and roasted peanuts.

As someone who haunts the aisles of Trader Joes, I was especially disturbed to hear that 35 people in 19 states got sick from Salmonella in TJ's brand of peanut butter!

For now, perhaps make the switch to almond butter.  They even have cashew, sunflower seed, and macadamia nut butter, so now might be the time to change things up!

See my power breakfast recipe below for how I incorporate a little almond butter deliciousness into my life! 

And just be careful with the peanut products for now until things settle down. 
__________________________________________________________________

Michelle's Power Oats Breakfast
Ingredients:

1/2 cup gluten-free rolled oats
1 tbsp raw cacao nibs
1 sliced banana
1/4 cup frozen or fresh berries
1 tbsp coconut oil, melted
1 tbsp almond butter

1/2 tsp cinnamon
desired amount of almond milk

Directions:
Place first 6 ingredients, in order, in a bowl.  Sprinkle with cinnamon, pour almond milk.  I eat this as is, you don't need to cook the oats, but if you prefer it warm, heat it up in a pot before adding almond milk

Lessons from this summer

(Written on Saturday, September 15th)

 

Hey there!

 

Woke up at 5 AM this morning to get some work done before I head to the gym, meet with a client, and work on a PowerPoint presentation I'm giving on Tuesday, and I thought I'd send a note your way to kick off the weekend!

 

I don't know about you, but I've been super busy with work, building my business, birthdays, live music, working out, visiting old friends...man it feels good!   And to my East Coast peeps, I'll be heading out there for Thanksgiving, so really pumped about that!

 

And it's been HOT here in SoCal lately!  As you can see below, I've been hitting the beach here and there just to cool off in the ocean.  My friend Hilary took this picture over Labor Day weekend, and the temperature still hasn't cooled down!

 

It is absolutely remarkable how time flies when your schedule is packed and you're having fun.  I can't believe we're already in September!  And what an interesting last couple months it has been.  If it's okay with you, I want to take today's newsletter to share some insights I gathered recently...

 

The summer was full of ups and downs, but every day I learned more and more about myself, what I want to accomplish in life, what's important to me, and the kind of people I want to surround myself with.  

At Chevron where I serve as the on-staff nutritionist and yoga instructor, we recently launched a new body transformation program.  Each week as I meet with my 22 clients, I grow increasingly excited and inspired to get out into the world in a BIG WAY, and help people get healthier and happier through nutrition and fitness.  

 

I love listening to my Chevron and private clients share about their lives, and I often serve not only as their nutritionist, but as their confidante and cheerleader.  We often push nutrition to the side for a moment, and spend time focusing on their emotional and mental state.  I've found this to be just as vitally important as talking about their diet.

 

Something I've noticed recently while observing my friends and clients, is that it's easy to look around at the things and lives of other people, and perhaps feel a bit envious, or get down on yourself for not being further along in our society's definition of success or beauty. People often get so hard and down on themselves; they get trapped and stuck in negative thoughts and mindsets based on fear and lack rather than strength and joy. 

 

However, the more happy and successful people I talk to, and experiences I go through, the more I've been able to shift my clients' and my own thoughts, and learned a few carrots of wisdom that clear my head and help put things into perspective:

 

Firstly, appearances can be deceiving.  Just because your coworker/friend/neighbor has fancy stuff or a gorgeous bod, doesn't mean that they're happy or fulfilled.  They may be spiritually or emotionally bankrupt, or have bigger problems and stressors than you could ever imagine. Never judge a book by its cover, never compare yourself to others, and practice being grateful for everything you do have in this moment.  Chances are, someone is looking at you and wishing they had all the things and people you have.

 

Secondly, when you're worrying about life or things you don't have, sometimes it's best to get out of your head and do something for others.  Rather than thinking about yourself all the time, get your head out of your @$$, and think about how you can be productive RIGHT NOW, or even better, how you can be of service to others.

 

Last month I had some things on my mind that were pulling me down, and so on a Saturday morning, I went to see my friend Courtney and helped her move to a new house.  We began at 10 AM with the packing, running up and down stairs, and lifting heavy furniture. It just so happened to be blistering hot in both her new and old places, and I didn't stop sweating from the moment I got there up until I left her around 12 AM midnight.  

But I can't tell you enough how GOOD it felt to get out of myself and help someone else.  I felt productive, like I was making a difference in her life, and she was so incredibly grateful.  Not to mention we ended up having a really fun time!  I volunteered throughout my secondary schooling and college, and I had forgotten how great it felt!  To unconditionally give my time and energy to my friend  helped me realign my thoughts and gain perspective on the things I was contemplating, so I was ready to take on the world when I woke up the next morning.

 

Lastly, there are no bad people or experiences in your life.  Every person you meet, and every experience you have, are all just part of the journey you need to go through to become the person you're meant to be.   There are no accidents in life, and everything happens for a reason.  Those people and events are here to teach you specific lessons, to mold and develop you.  

 

To follow up on that notion, every day you have a choice as to how you react to things, what you will do with the things that happen to you, and how you treat yourself and others.

 

It is SO EASY to look outside yourself and blame others and your circumstances for not having what you want in life.  So whether it's better health, a flat belly, more money, or a love relationship that you desire, you and only you have the power and choice to make it happen.  Life throws you opportunities each and every day to make specific choices that can alter your life's path and draw you closer towards either what you want, or what you don't want more of.

 

And once you choose to do something about it, the next step is to TAKE ACTION.  Do something about it! Change your negative thoughts to positive and productive ones.  Instantly implement the lessons you've learned from the people and situations around you, and you will absolutely change your life for the better.

 

All I ask is that when you find yourself falling into complaints, dissatisfaction, envy, or victim mode about anything in your life, stop yourself immediately.  A fantastic motivation trainer named Brendon Burchard recommends that as you pause, you ask yourself, "Where shall I focus my thoughts right now?"

So rather than feeling controlled by your thoughts and circumstances, you can choose how to think, feel, and act in every moment.

 

I know I may seem a bit preachy today, but I just feel so passionately about this, as lately it has applied to every single one of my clients' lives, and very much so to my own.  

 

If you could accomplish anything right now, if you could have the perfect body, feel completely healthy, travel anywhere in the world...what would it be?  And what step are you willing to take TODAY to start making it happen?

 

Hope you have a fantastic weekend folks.  If this article resonates with you, hit reply and let me know.  If you're going through any kind of health issue right now, you know that's my specialty and I am willing to do whatever it takes to help you.

 

In the next week or so, I'll be announcing a group health program that I will be launching in October, so definitely stay tuned for that!  If you've been wanting to work with me but are limited in terms of budget, this will be the perfect program for you.  Not only is it affordable, but it will be jam-packed with value, cutting-edge and easy health tips you can use for the rest of your life, and FUN!

 

In health and happiness,

 

Michelle

 

The Mighty Mango

Sure, you eat bananas, apples, and berries all the time.  But summer is the perfect season to sample something new and tropical!

Mangoes are super high in fiber, and have over 20 different vitamins and minerals!  They contain vitamin A, C, R, B6, and loads of potassium.  That takes care of your skin, immune system, eyes, and blood pressure right there!

There are also current studies looking at how mango fruit helps prevent breast, colon, leukemia, prostrate, and lung cancers due to it's particularly high levels of antioxidants! 

When selecting mangoes at the store, go for fruit that is unbruised.  If they are hard, keep them out at room temperature in your kitchen.  If ripe, keep them in your fridge until you are ready to wash with cold water, pat dry, and eat!

Mangoes are kinda weird to cut, because they have a funky husky seed in the middle.  You can see the picture below, but all you need to do is use a sharp knife to cut the mango lengthwise into a few slices.  Remove the skin from the slices, then cut into chunks. 

The flavor is amazing when you eat the mango by itself, but you can also try adding small chunks to your salads, smoothies, and white fish dishes.  You can also try combining mango with avocado, cilantro, and red onion for a tasty relish to put on top of chicken and fish!

Check out the recipe below, and also visit the online community for mango fanatics at http://www.mango.org/!

Shrimp and Mango Ceviche

3/4 pound (about 30) medium peeled-and-deveined shrimp
1/2 cup finely chopped red onion
6 tablespoons lime juice
1/4 cup roughly chopped cilantro
1 large mango, peeled, pitted and chopped
1 tomato, cored and chopped
1 or 2 jalapeño peppers, seeded (if desired) and finely chopped
3/4 teaspoon fine sea salt

Bring a medium pot of generously salted water to a boil. Add shrimp and cook until pink and cooked through, 1 to 2 minutes. Drain, rinse under cold running water and drain again.

Chop shrimp into 1/2-inch pieces and transfer to a large bowl. Add onion, lime juice, cilantro, mango, tomato, jalapeño and salt and toss well. Cover and chill until cold, about 1 hour.

New things happenin!

Hey folks!

I've been settling into my new place in Hermosa Beach, lots of boxes to unpack and things to organize!  We can't wait until everything is settled and we can start enjoying the beach!  Here's a shot of the pier:

Today I'm very exciting to put on a cooking class for my Chevron clients.  I'll be making a couple smoothies that are definitely a bit out of the ordinary, and a couple easy breezy salad recipes that take minutes to make!

Most of the participants are either at the end or just finished my 21 day detox, and not only do they feel absolutely amazing, but they look so much more vibrant!!  I love hearing about their accomplishments each time we meet.  And everyone is preparing and eating their own delicious meals, even the ones who despised cooking before the program!

I am running an online group detox program that begins Monday May 7th, so read the details below, email me with any questions, and let me know when you are ready to get started!  There is no perfect time to do a cleanse, so just jump on it and feel better by summer!

Also in today's newsletter, I've included one of the recipes from today's cooking class.  There's no excuse to not make your own healthy food each day when there are SO many recipes out there to guide you.

        Enjoy your Cinco de Mayo this weekend! 

                 

 

New Spring Detox announcement!

STARTS NEXT MONDAY!!!  Perfect for right after Cinco de Mayo tacos, margaritas, and Coronas!!

For those of you who are familiar with my detox program, you'll know that I typically offer it a couple times a year.  In the past I have run the same format regardless of the season, and it has been incredibly successful for everyone.

However, in many medicinal systems, spring is an incredibly important season for cleaning out the liver, shedding winter toxins, and preparing the body for the heat of summer.

Therefore, this round I am running a cleanse that is SPECIFIC to spring.  So not only will you receive the entire Revamp Your Body in 21 Days Detox, but you will also receive a Spring Detox module that will tell you exactly which foods, supplements, and exercises will most effectively heal and clean out your body for the season!

And on top of all that, you will also receive a 30-minute phone consultation with me to review where you're at right now, your goals for the program, and any questions you may have before you begin!

So if you want to clean up, look and feel fabulous by Memorial Day (and without fasting, juicing, drinking spicy lemonade mixtures, or laxative teas), you're in for a treat.  One of my clients recently lost 23 pounds on the detox, while countless others have reported increased energy, clear skin, improved concentration, and just feeling GREAT overall!!

If you're ready for an incredible health lift, the program starts on MAY 7th, so sign up now to reserve your spot and schedule your consultation with me!

Check out http://nutrabrilliance.com/detox-0 for more info, and feel free to email me with any questions!

IF YOU HAVE TROUBLE WITH THE LINK, since Paypal has been acting a little crazy lately, please email me at michelle@nutrabrilliance.com if you are ready to join!!

Spring Cleaning

Now that April has begun, spring is surely upon us.

It is the season of cleansing, renewal, and in many medicinal traditions, the absolute time to tend to our livers. Your liver has bore the brunt of Thanksgiving dinners, Christmas cookies, New Years' champagne, Valentine's Day chocolates, and now it's time to help out a bit and give the liver a chance to detox and regenerate.

Did you know that your liver performs over 500 different tasks in regulating your metabolism every single day? It works hard to take poisons, neutralize them, and what it cannot make harmless, it stores in your fat cells. The liver is the ONLY filter for our bloodstream, and like any filter, it is important needs to be cleaned out from time to time.

If we don't clean out now, our liver will have to workout twice as hard through the Easter candy and Memorial Day BBQs, leaving it no choice but to continue storing toxins in our fat cells. And thus our bodies will hold onto fat for protection from these substances, rather than burning it. By summertime, we shall be holding onto toxin-brimmed excess fat, and become overheated as we literally bake our own fat in the sun.

So what can we do? The easiest and simplest way to gently flush your liver for spring, without weird lemonade fasts or pharmaceuticals, is to go all natural with your diet!
Think green. The more green vegetables and salads you can eat, the better. It would behoove you to eat only the most natural, unprocessed foods you can find. These are easier for your body to break down, and the less work your liver has to do in terms of digestion, and therefore can work on more important functions.

Natural and unprocessed means nothing that comes in a box! Stay away from the inner aisles of the grocery store and instead turn to organic fruits and vegetables, nuts and seeds, whole grains (brown rice, oats, millet, quinoa), and beans. Dairy, eggs, fried foods, and meat tend to be acidic and mucus producing. And we want to clean out the mucus during springtime. Think again of your fat and mucus baking in the summertime. Yuck. You're just asking for weight gain and blemishes.

To support your liver, besides the cleansing food choices, Dr. Elson Haas gives these 5 tips:

1. Avoid toxins such as household and industrial chemicals, alcohol, cocaine, amphetamines, and many prescription drugs.
2. Drink lots of fluids and use fresh lemon in your water for liver cleansing.
3. Fresh organic cold-pressed olive oil is the best for the liver.
4. Exercise and sweat regularly to help with liver detoxification.
5. Milk thistle herb (silymarin) and olive leaf extract support and disinfect the liver.

Also consider fresh vegetable juices, or greens powders. Cell-nique is a great detoxifying beverage that actually tastes delicious. Check the fridges at your local Whole Foods or health food store, or check cell-nique.com.


By following these simple tips, you'll be a few steps closer to a healthier liver, and a successful spring detox!

Move on to Better Things

So this silly picture on the right is a recent snapshot of me being plain ol' goofy with my girlfriends. (Those are our bartender's glasses, and I'm trying to make pigtails with my hands and hair...) I have friends who I can just cut loose with, who I can let my guard down with, and just be myself. I know they'll always have my back, and I don't need to worry about anything when I'm with them, because I know I'll always have a good time.

It's easy to be relaxed and carefree when other people and things are distracting you. But what happens when you're alone and with your own thoughts? Are you able to destress and carry on with your day in a constructive manner? Or do you worry about people, your job, something that happened earlier in the day, what you just ate, or anything else?

It's so easy to become derailed by our thoughts, stresses, and fears. One minor incident at work has our mind spinning off into worrying about whether we'll be fired or not, and we might even have a nightmare that night about it. And how many people do you know who when they eat one bad thing, they freak out, get down on themselves, and/or give up on their diet plan all together??

I've gotten better, but I still have to constantly remind myself to not worry so much, to let go of the small stuff, and to do something productive even when I mess up.

I went through some rough times with food and my body, and I remember sitting at the kitchen table at my parents' house, crying to my mom about how fat I felt because I'd given in to some "bad" foods and had gained a little weight. It was really affecting me, and I kept beating myself up over and over and over and over.

Finally, my mother looked at me and said, "So what?? Get over it! Make a better choice next time and you'll be fine! Stop worrying about it so much!"

Of course, to an angsty, barely over the teenage years, highly-emotional female, this did not seem like the best advice at the time.

But looking back, my mom couldn't have been more right.

Life is tooooo short to stress over the little things that we DO have control over. So you messed up your diet. Doesn't mean you're a failure, you're going to be fat and doomed forever, just get back on it tomorrow. So your friend showed up 15 minutes late for dinner and you're pissed. Would you rather spend dinner feeling resentful, or can you shrug it off and just be incredibly grateful to be spending any time at all with her?

You have a choice, right now, and in every moment, about how you react to situations that arise. You can choose to be positive or negative. You can choose whether you are going to stay stuck in your stress and worries or move forward and do something about it!

It's not always pleasant to hear, and it might be stirring a little something in you right now, but that's GOOD! Hopefully it will spur you into action.

Now go do something about it!

Be kind and patient with yourself, and know that tomorrow is a new day!

Chocolate fondue anyone?

Valentine's Day is right around the corner! I've never really been into this holiday, no matter if I was single or in a relationship. But I've decided that this Valentine's Day, I am going to treat myself to some fresh flowers and perhaps some organic dark chocolate. And I will reflect on how I've been making really good decisions for myself lately. I've been loving and treating myself with respect and kindness more than ever.

How will you nourish yourself? And once you've taken care of you, how can you share your love with someone you appreciate?

Today I have a vegan chocolate fondue recipe for you that you can make anytime, and use to dip fresh juicy fruits or anything else you'd like. Most fondues have flour and cream, making them heavy and difficult to digest. Although this one still has a bit of sugar, the antioxidants from the chocolate and fruit will outweigh any negative effects :-)

Say Yes to Chocolate

Everyone associates chocolate with Valentine's Day. And if you're trying to be healthier or lose weight, I can see why you might be depriving yourself of the cocoa-goodness.
But today I want to give you a reason to not be afraid to add some more cacao products into your life.

The Aztecs used chocolate as an aprodisiac, and they were definitely onto something. Recent studies suggest that chocolate (particularly organic dark chocolate) will provide you with the following health benefits:

-lower blood pressure
-migraines reduced or eliminated
-lowered risk of heart disease
-decrease risk of stroke
-improved blood flow/circulation
-lower cholesterol
-better drive for love making= more love making= happier relationships and better body image
-more happy feelings (chocolate contains serotonin stimulates endorphin production)

These powerful effects come from the flavonoids and antioxidants in chocolate. The flavonoids are what make the pure cocoa bitter, so manufacturers will refine and process the chocolate to reduce the bitterness, thus reducing the flavonoids. So the less cacao in your chocolate, the less healthy benefits.

Avoid milk chocolate, and chocolate with caramel. The milk and added sugars will eliminate the flavonoid and antioxidants from being absorbed into your body. You'll be left with the fat and sugar. Yuck.

The purest and best way to go is to add unsweetened pure cocoa powder to your baking, cooking, oatmeal, etc. Second best would be bittersweet and semisweet chocolate. And if you're buying a chocolate bar, try for at least 75% cacao, and organic if you can. Organic means no pesticides were sprayed onto the cacao plants, and therefore will not go into you!

And if you're not into chocolate, you can still get flavonoids from onions, citrus fruits, green tea, and red wine!

Vegan Chocolate Fondue

12 ounces semisweet chocolate
3/4 cup almond or coconut milk
1 tsp vanilla extract
1/2 tsp almond extract

Combine ingredients in a pot on the stove, place on LOW heat.
Watch carefully to avoid burning, and stir as the chocolate melts.
Serve in a fondue pot or slow cooker to keep warm. Fondue will harden at room temperature.
Serve with bite sized fruit.
Strawberries, bananas, and pineapple work and taste best!

Soda : The Silent Killer

Here are some startling facts about Coca-Cola:

-In many U.S. states, the highway patrol carries about 8 liters of Coke in the trunk to remove blood from the highway after a car accident.

-You can put a T-bone steak in a bowl of Coke and it will be gone in 2 days.

-To clean a toilet: Pour a can of Coke into the toilet bowl and let it sit for one hour, then flush clean. The acid in the soda removes stains from the china.

-The active ingredient in Coke is phosphoric acid. It's pH is 2.8, and will dissolve a nail in about 4 days.

-The distributors of Coke have been using it to clean the engines of their trucks for about 20 years.

Okay. So if Coca-Cola can do all that, imagine what it is doing to your body!!! Can you now understand how acidic and toxic sodas can be? If it can dissolve a T-bone, it's definitely dissolving your teeth and your bones.

Your body always wanted to be at a normal pH. So if you consume something that's highly acidic, your system will actually pull minerals (such as calcium and magnesium) from your bones to neutralize and bring your blood/body back to normal pH. So THIS is why more and more Americans are susceptible to brittle bones, osteoporosis, AND tooth decay.

And that's just one component of the fizzy beverage.

We've also got the sugar to worry about. Most sodas these days contain high fructose corn syrup, which wrecks havoc on your blood sugar, and signals your liver to immediately store as fat. See below for more on this:

According to Dr. Joseph Mercola, this is what happens to your body within an hour of drinking a Coke:

Within 10 minutes: 10 tsps of sugar hits your body (that's 100% of the USDA's recommended daily intake. In my option that is ridiculously excessive.) Phosphoric acid in the soda cuts the crazy sweet flavor. Otherwise, you might have thrown up automatically.

Within 20 minutes: Your blood sugar spikes, insulin rises, and your liver responds by turning sugar into fat.

Within 40 minutes: You've completely absorbed the caffeine, your pupils dilate, blood pressure rises, and more sugar is dumped into the blood stream by your liver.

Within 45 minutes: Dopamine production in the brain increases, which means your pleasure chemicals are activated. This has an almost identical effect on your mood and body as heroin...Yikes.

At 60 minute mark: SUGAR CRASH. Energy drops, hunger levels rise, crankiness may occur. May want more Coke or sugar.

Holy moley. That is so not cool.

So we've confirmed that soda is incredibly acidic, and that the excess sugar is pretty nasty too.
If you drink diet, don't think you're doing yourself any favors. Artifical sweeteners have over 92 different side effects, including brain tumors, birth defects, diabetes (that's right. It has the same effect on blood sugar levels as regular sugar), emotional disorders, and seizures. Not fun.

Oh, and here are some more fun facts about soda I grabbed from Dr. Mercola:

-One soda per day increases your risk of diabetes by 85%.
-Soda has been linked to kidney stones due to high phosphate levels.
-Soda drinkers have a higher risk of cancer, particularly pancreatic cancer, due to the high levels of benzene.
-Soda has been shown to cause DNA damage due to the preservative sodium benzoate, which has the ability to switch off important parts of your DNA. This could lead to Alzheimers and Parkinsons.

AND most sodas have tons of caffeine, which dehydrates your body, can lead to panic attacks and mood disorders, can interfere with your sleep, raise blood pressure, and raise your cholesterol.

Please...start drinking more water and less soda right NOW.

If you like the fizz, try sparkling mineral water, and add lemon or lime juice for flavor. You can also try liquid stevia, which is a natural herbal sweetener, and it comes in many different flavors that are absolutely delicious.

Overcoming Winter Skin Drought

Ever get cracked and dry skin on your hands, arms, or legs? Does your skin look like a desert? Do you experience itching, redness, or rawness?

Yowzas, I hear ya. California air gets SUPER DRY come November, and this year I really had to kick my butt into gear and take extra care of my skin.

Plus if you have any skin conditions such as eczema or psorasis, the cold dry air could exacerbate your breakouts.

Emphasis on "could." I truly believe that if you feed your skin proper nourishment both internally and externally, that you can have radiant skin all year long, no matter what nature brings.

Firstly, are you getting enough water? Most people definitely aren't getting the recommended 8-10 glasses a day. And with dry weather and exercise, you're gonna need more. So pump up the H20.

Second, are you getting enough healthy fats in your diet? Low-fat diets and overconsumption of toxic fats (transfats in fast food and processed goods) are equally bad for your skin and mood. Stick with olive oil, nuts, seeds, avocadoes, and best of all, coconut oil. It's saturated fats are medium chain fatty acids, and very easily utilized by the body for energy and repairs, NOT stored as fat and NOT harmful.

And remember, high allergy foods such as dairy, gluten, sugar, and soy can stress out your body, and cause internal and external inflammtion. So belly aches, skin rashes, breakouts, redness, itching...try eating more veggies, healthy fats, and protein, and cut out or reduce dairy and grains.

Thirdly, are you getting enough sleep and relaxation? Lack of sleep and excess stress can throw off your hormones and deplete your body of nutrients, which means you can look ugly and dried up if you don't take care of yourself. It ain't worth stressing over, believe me.

And lastly, are you taking care of your skin externally? What kind of lotions or creams are you using, if any? Most products have alcohol as one of the first ingredients, which means it's just going to dry out your skin. And most products have parabens, which have been linked to cancer. If you're going to use a skin care product, try to get one without alcohol or chemicals. Almond, joboba, and olive oils are fantastic, as well as shea butter. But the king of the oils? Coconut oil!! As mentioned before, it's medium chain fatty acids are rapidly absorbed by the body, and will moisturize and firm up your skin in no time at all!

Massage oils or lotions into skin after showering and toweling off. Your pores will be open, making the oil more easily absorbed, and your skin will be damp, making it easier to spread the lotion/oil.

Check out this article online that I was interviewed for. It talks about taking care of the skin, particularly for those with eczema.
http://www.dietsinreview.com/diet_column/12/ease-winter-eczema-flare-ups-with-internal-and-external-changes/

Holiday gift for you!!!

Hi there!

Just wanted to reach out to you, and make sure you know that you deserve the absolute best when it comes to your health and happiness.

I'm meeting with clients and teaching yoga today,
but before I get going, I wanted to share with you
this amazing opportunity to help you
feel absolutely incredible...as early as NEXT week.

During the holidays, we need more support.
We work extra hard to clean, cook, and have enough money to shop and buy gifts, all to show our love and our appreciation for our loved ones. But if we don't feel good about ourselves, and we're not happy with our bodies, our health, or life in general, we miss out on so much of what the holidays can offer.
I know for me, there were a number of years where I "missed out" on the holidays. Either because:
I was beating myself up for not looking perfect in that holiday dress.
Or I was so worried about gaining weight from the holiday food that I would get stressed, cranky, and end up eating everything in sight.
Or my skin was so broken out, that I would make everyone late while I obsessed over my makeup application, and was extremely self-conscious of my face, even around relatives. It was miserable and I was burning inside.

And the thing is, if I knew then what I know now, I could have saved myself so much time, energy, and money, and had a much happier holiday season. I would have been a better, healthier person, and much more pleasant for everyone else around me.

Now that I feel absolutely amazing no matter what time of year, I'm available to coach YOU to do and feel the same.
All you need are the handful of simple tricks that I learned over the years to feel the difference in no time at all.

Which is why I am now offering a wonderful holiday gift for my readers!


YEAR-END BODY BREAKTHROUGH PACKAGE


2 private 45-minute "body breakthrough" sessions with Michelle ($400 value)

1 copy of the Revamp Your Body in 21 Days Detox, for you to keep on file and complete whenever is convenient for you in 2012. ($97 value)

1 BodyCare gift package, a box of the best quality nutrition and skin care products hand-picked by Michelle, delivered to your doorstep ($150 value)


Your holiday gift package rate: $197

Regular value: $647


Reserve your spot TODAY! There are only 20 spots available!

Call 310-413-3847 or email michelle@nutrabrilliance.com to reserve.


It is my mission to help you feel and look your absolute best. Don't let 2012 be another year you missed out and put yourself on the back burner.

Happy at the holidays

It’s the holidays. Do you feel joyful? Stressed? How about both? For many people, the holidays are the toughest time of the year, with extra activities, mile-long to-do lists, and constant entertaining high on the roster of stressors. So how do we stay sane and healthy during this crazy, zany time of year?

The first thing we need to do is check out how many chemicals we’re taking in. When we say “chemicals”, we mean any substance (like refined white sugar, caffeine or alcohol) that gives you a short burst of energy, and then a subsequent energy crash. And it’s important to note that we don’t just experience a physical roller coaster ride on these chemicals. Large fluctuations in our blood sugar levels drastically affect our moods as well. Have you ever felt yourself getting irritable as your coffee high wears off? Do you feel significantly juiced up after eating a bag of peanut M&Ms? If so, you’re riding the chemical roller coaster.

Now, add incredible amounts of holiday stress together with incredible amounts of chemicals, and you’ve got the proverbial perfect storm. No wonder we all end up with the flu in January!

This holiday season, focus on adding naturally sweet foods to your diet regularly. Root vegetables such as carrots, parsnips, butternut squash, and pumpkin have lots of fiber, minerals, vitamins, and tend to have a calming effect on the body.

If you are making baked goods, use the highest-quality, organic ingredients available and substitute natural sweeteners for refined white sugar. For your favorite holiday baked goods, try substituting molasses, maple syrup, agave nectar, brown rice syrup, barley malt, date sugar or raw honey.

And just to emphasize those root vegetables I mentioned, let's take a look at pumpkin as an example of what these bad boys can do for you. Pumpkin isn't just for Halloween decorations or Thanksgiving pie, after all!

Food Focus: Pumpkin

A staple around the holidays, let’s explore the nutritional powerhouse that is pumpkin. A member of the Cucurbita family, including squash and cucumbers, pumpkin its name from the Greek word "pepon" for large melon. Seeds (pepitas) from related plants have been found in Mexico, dating back over 7000 years to 5500 B.C.

Pumpkins are chock full of beta carotene, a powerful antioxidant. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers. Pumpkins are also loaded with potassium, zinc and are high in fiber.

Pumpkin seeds are nutritional powerhouses as well, and can be beneficial for people with kidney, prostate and gallbladder problems. They also help remove parasites from the intestines, and are a natural anti-inflammatory. Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids. All these nutrients are particularly helpful around the holidays.
________________________________________________________________________________________

Today I have 2 recipes for you! Yee-ha!

Recipe: Pumpkin Pie
From “Get The Sugar Out” by Ann Louise Gittleman

Serves 8-10 people

Ingredients:
1 tsp ground cinnamon
½ tsp ground ginger
½ tsp ground nutmeg
½ tsp ground cloves
1 ½ c pumpkin puree
1 cup milk (dairy, soy, rice or almond)
3 eggs, beaten
¼ c honey
1 ½ tbsp molasses
1 tsp natural vanilla extract

Directions:
1. Preheat oven to 450 degrees F. Add seasonings to the pumpkin puree.
2. In a large bowl, mix milk and eggs, then stir in pumpkin mixture, honey, molasses and vanilla.
3. Pour filling into store-bought whole wheat crust*.
4. Bake for 10 minutes, then reduce heat to 350 degrees and bake for 50 minutes longer.
5. Cool on a wire rack before serving.


Recipe: Roasted Root Veggies

Ingredients
6 carrots, peeled and trimmed
3 large parsnips, peeled, trimmed, and cut diagonally into 1-inch-thick slices
2 medium onions, trimmed, peeled and halved, each 1/2 cut into quarters
2 large beets, peeled and cut into thick wedges
1 celery root, trimmed and halved, halves cut crosswise into 1-inch-thick slices
1 whole head garlic, separated into cloves, unpeeled
2 or 3 sprigs fresh rosemary, sage, or thyme
Salt
Freshly ground black pepper
Extra virgin olive oil

Directions
Preheat the oven to 400 degrees F.
Put all the vegetables and the herb sprigs in a large baking dish. Season well with salt and black pepper, drizzle generously with olive oil, and toss them with your hands to coat them evenly.
Put the baking dish in the preheated oven and cook, stirring the vegetables occasionally, until they are tender and golden brown, about 45 minutes. Serve the vegetables from their baking dish or transfer them to a platter to accompany a roasted main course.

Holiday Food Gift Ideas

I sent this out in my latest newsletter and forgot to post to the blog. Enjoy!

Marinated Goat Cheese Jars from http://www.countryliving.com/

Ingredients
· 1 (8-ounce) goat cheese log
· 1 red bird's-eye chile
· 2 strip(s) lemon zest, pared from 1 lemon
· 2 bay leaves
· 1 sprig(s) fresh oregano
· 1/2 teaspoon(s) fennel seeds
· 2 clove(s) garlic, halved
· 2 cup(s) extra-virgin olive oil

Directions
Cut goat cheese log into 4 equal pieces; form into balls. Pack all 4 balls in a sterilized wide-necked jar. Cut chile in half, through the stalk. Add chile, lemon zest, bay leaves, oregano, fennel seeds, garlic to jar. Pour in olive oil to cover cheese. Seal jar and refrigerate until chilled, about 4 hours.


Citrus-Marinated Olives from http://www.goodhousekeeping.com/

Ingredients
2 lemons
1 orange
6 clove(s) garlic
1/4 cup(s) extra virgin olive oil
1 teaspoon(s) dried thyme
2 pound(s) assorted brine-cured olives, drained

Directions
From each lemon, cut three 3/4-inch-wide strips peel; place in 1-quart saucepan. Grate any remaining peel from lemons, and place in large bowl.
From orange, cut three 3/4-inch-wide strips peel and add to saucepan. Grate any remaining peel from orange, and add to lemon peel in bowl. Peel garlic and cut each clove in half; crush with side of chef's knife.
Add garlic, oil, and thyme to saucepan, and heat on low until hot but not smoking, about 1 minute. Remove saucepan from heat; let stand 10 minutes.
Place olives in bowl with grated peels. Pour oil mixture over olive mixture, and toss to coat well. Cover bowl with plastic wrap, and refrigerate olives at least 24 hours to allow flavors to develop, stirring occasionally. (Or place olives in large self-sealing plastic bag, turning to coat olives well. Seal bag, pressing out excess air. Place bag on plate and refrigerate olives, turning bag occasionally.)
Spoon olives into tightly sealed containers or jars for gift giving. Store in refrigerator up to 1 month.


Chili Lime Peanuts

6 tablespoons lime juice
6 tablespoons chili powder
4 teaspoons kosher salt
1/2-1 teaspoon cayenne pepper
6 cups unsalted cocktail peanuts

Directions
Position racks in the upper and lower thirds of oven; preheat to 250°F. Whisk lime juice, chili powder, salt and cayenne in a large bowl.
Add peanuts; toss to coat.
Divide between 2 large rimmed baking sheets; spread in an even layer.Bake, stirring every 15 minutes, until dry, about 45 minutes.
Let cool completely. Store in an airtight container.


Holiday Spiced Pecans

1 pound pecan halves
1 tablespoon packed dark brown sugar
1 1/2 teaspoons kosher salt
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1/2 teaspoon freshly ground pepper
1/2 teaspoon a pinch of cayenne pepper
2 tablespoons extra-virgin olive oil

Directions
Preheat oven to 350°F.
Spread pecans on a large baking sheet. Roast until fragrant, about 12 minutes. Watch carefully so they don’t burn.
Combine brown sugar, salt, thyme, rosemary, pepper and cayenne in a small bowl. Transfer the roasted pecans to a large bowl, drizzle with oil and toss well to coat completely. Sprinkle with the spice mixture and toss again.
Serve warm or let cool completely and store in an airtight container.


Choco-Nut Bark

2 cups semisweet, bittersweet or milk chocolate chips, melted
1 1/2 cups assorted nuts, such as hazelnuts, almonds and cashews, plus more for garnish

Directions
Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.) Combine melted chocolate and nuts in a medium bowl.
Scrape the mixture onto the foil and spread it into an approximate 12-by-9-inch rectangle.
Sprinkle with additional finely chopped nuts, if desired.
Refrigerate until set, about 20 minutes.
Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.


Hope you like these recipes/ideas! Let me know how they turn out! I'm planning on making them as soon as I can!

Healthy hangover tips

Last week a reader sent me an email asking,

"What are some nutritious answers to the hangover? What to eat before, during, after..."

GREAT question. I jumped all over this one.

When you've indulged in one, two, or a LOT too many, you've usually got a big headache waiting for you the next morning. Even when you ate greasy diner food after the bar, you still feel crappy in the morning. Why?

Alcohol is a dieuretic. It causes your body to take water from different areas and deposit the water in your bladder. Also, heavy drinking can affect nearly every system in your body for up to 24 hours! And in this process, you also lose important vitamins and minerals such as B6, magnesium, and potassium.

One of the biggest storehouses of water in your body is your brain. So when you wake up with that big headache, your brain is screaming out of thirst. Also, if you had wine or sugary cocktails, your brain and your muscles hate you for the fluctation of blood sugar levels. Up with the drinks, crashing down by morning.

Your best defense is as follows:

1. Always eat a hearty meal BEFORE drinking. This will coat the stomach and prevent the alcohol from being readily digested and absorbed. This works better than eating a big meal before bedtime. Food isn't going to just soak up all the alcohol you drank because the drinks will have already gone in your system, and it will be too late.

2. Drink tons of water before, during, and after drinking. For an extra bonus, also drink coconut water which is full of electrolytes such as potassium, and doesn't contain nearly as much sugar as Gatorade.

3. The morning and day after, eat plenty of foods that are high in the vitamins and minerals that alcohol usually depletes. So eating bananas, tuna, nuts, and beans will replenish your B vitamins, magnesium, and potassium. Also try eggs, which have cysteine, an amino acid that breaks down the acetaldehyde (from the alcohol you drank) in your liver.

4. You can also try taking B vitamins, or even better, the supplement chlorella. It is a blue-green algae that is extremely detoxifying, and will help remove toxins from your intestines and liver. Also high in B vitamins and protein, it will boost your energy and combat sugar cravings. And milk thistle is another good supplement for detoxing the liver.

5. If you're hungry after the partying, make sure to have a small snack at the end of the night to help with the blood sugar levels. I know everyone usually goes for pizza or diner food, but even just a banana with peanut butter or a bowl of cereal would help. Something with fiber and lots of nutrition.

Action step: Look at your calendar and see what social events are coming up. Will there be alcohol? What tips from above can you implement to make sure you wake up refreshed the morning after?

Holiday Eating Tips & Rituals

My high school boyfriend once told me that he and his sister came up with an excellent strategy for Thanksgiving dinner:

They knew that it takes the brain 15 minutes to register that the belly is full after a meal. So, they would stuff themselves silly, eat as much as they could in 15 minutes, then run to the couch and lie on their left side until they passed out.

That it just simply madness!!! And he wondered why his stomach hurt so much for days afterwards, why they put on weight...

There is NO REASON why you should associate the holidays with weight gain or belly issues. Holidays are about seeing the people you love, not the food! There are ways you can try and like anything and everything without pain or shame!

Here are a few tips for enjoying the holidays guilt-free:

1. Just a reminder, make the day/evening about the people, not the food!

-sit down with Grandma and chat for an extra 30 minutes then you usually would.
-find someone you don't know at the party and find something you have in common.
-reminisce about good times with friends and family.

These conversations are way more significant than parking yourself in front of the cookies. Food=short-term gratification, and you will cherish the laughs and talks you had with your company for years to come.


2. Be prepared, and never show up on an empty stomach.

-DO NOT skip meals the day of the party or holiday dinner. You will show up ravenous and willing to eat anything and everything. Plus you slow down your metabolism when you skip meals, and your body will happily store your big meal as fat.
-if you suspect there will be limited healthy options at the event, eat a little something before with protein or fat. And for extra bonus points, bring your own dish that you know is nourishing and delicious.


3. Eat small and slowly.

-Okay, so let's say you just have to have that piece of pumpkin pie. Doesn't mean you need to eat the whole pie! Cut a piece, sit down, and pay attention to your food. How does it smell? Take a bite and CHEW it thoroughly, savoring the taste. (the more you chew, the more saliva will be secreted, which means more enzymes to break down the food, which means the easier it will be to digest whatever you're eating!!!)

-Take breaths in between bites. Notice how you feel after a few morsels. Savor every piece, and you may notice you don't need the whole thing. Take your time.


4. Create a holiday eating ritual with loved ones.

-your meal companions will most likely share in your desire to relish the moment of being together for a delicious feast. Ask them to sit with you, pause, and appreciate the food and the occasion together.


This is a great holiday ritual that I shared on my blog two years ago. It's such a simple yet powerful act, love it!

At dinner tonight or on Thanksgiving, pass around an orange or clementine.

Have each person peel off a portion of the rind and share one thing they’d like to “peel away” from their life.

Then have each person eat a section of the orange while
sharing one new wish or intention for the winter.

Put the orange rinds (along with some cloves or cinnamon sticks) in a pot of simmering water on the stove.

Your house will smell deliciously yummy all night.


What a fabulous idea! Beautiful to do either at Thanksgiving or other holiday dinners.


Action step: Write down 3 ways you can make this holiday season much healthier and happier than years past.

Can you think of something you'd like to "peel away" from your life?

If you could wish for anything or set one big goal, what would you like to manifest in your life?