Make Meditation Part of Your Day

Just 10 minutes a day can provide many benefits such as…

Reduce stress, calm anxiety, enhance self awareness, develop more grey matter (your brain), generate kindness, fight addictions, balance hormones and generally improve overall wellness.

Remember to start where you are at, if you can only fit in a few minutes a day… that’s a start. Be kind to yourself and support your immune system to be healthy so it can defend you when called into service.

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Boost Your Immune System

Your immune system is your best defense against illness.

The more colour on your plate the more nutrients for your cells. Remember what you eat becomes you. Strive to add more colour to the food you eat every day.

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Is Kefir for You?

If you drink cows milk and want to learn more about making Kefir. There are lots of resources on the web.

However if you want a private or small group lesson I can help … my Healthy Kefir grains are multiplying like crazy and would like to meet you!

All you need to do is contact me to set this up. Grains and recipes included.

Here’s to your healthy gut flora!


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What’s Love Got to Do With Health?

The need for current health information is critical! If you value health and want to make a difference in your health then you must be ready to commit to some lifestyle changes.

One commitment that seems a challenge for many is to love self. Yes… it’s ok and absolutely necessary to start by changing behaviours to ones that promote self love.

I hear people say they are not going there, they don’t deserve it… or when they accomplish a specific task they may consider it!

I say… do not wait, start now… today! Life is unpredictable and could be short, hopefully not. Here are some ideas…

Start by smiling more, listening to your self talk (practice changing the negative to positive) and keep a gratitude journal… eventually you will feel more loving towards your self.

Be kind to yourself and have fun! Your life is special, you deserve to be healthy, happy and loving.

Remember… you cannot pour from an empty cup… so fill yours up and share your light and love.



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Just Eat Real Food!

Are you confused about our foods? Welcome to the 21st century. Our food supply is filled with toxic food like products (bags, boxes, cans, etc) we need a science degrees just to figure out what to eat.

Let me give you a few tips:
1. Get to know the people who make your food
2. Eat local and organic
3. Eat mostly plants
4. Add good oils and fats
5. Ask for help if your not sure. Find a holistic health coach!
6. If you buy packaged food… READ THE LABEL for ingredients… if there are more than 5 ingredients it’s too prosessed and if there are ingredients you cannot understand, your body won’t relate to them either.

Eat real food 😃

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Fall Soup to Nourish Your Cells!


Nourish Your Cells with Fall Soup

Continue reading

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Nut Milk… Not what you think!

Are you still drinking cows milk? If so are you drinking organic milk from grass fed cows? If not, I hope you consider making a few changes to your milk intake. You see, cows milk is tasty and is loaded with growth hormones, naturally… it makes little cows grow into big cows! But, have you ever seen a big cow drinking milk? No, neither have I.

Further to this, the way cows are treated to keep the toxic milk supply going to the stores, makes me very sad. I will not get into this, you can explore it on other sites such as Food Matters.

So, if you have switched to other sources of milk such as soy, almond nut, rice etc… where are you getting it from? If you answered the store, then you are drinking the additives that keep it preserved… works for the milk, not so much for your body.

I have made a short video for you… How to make Almond Nut Milk! It is way creamier than what you get out of the store and it only last 4 days… so you get it fresh, not preservatives and later I will share with you what to do with the left over almond meal! Some yummy ideas coming your way!

Let me know if you have any questions or leave me a comment!
Here’s to your health!

Carmen xo

What you will need to make almond milk:

1 cup almonds
4 cups filtered water (plus 2 cups for soaking almonds)
1 cap of Vanilla

Nut Milk bag
4 cup measure
1 – 4 cup mason jar and lid
1 funnel is optional

Soak the almonds over night in 2 cups filtered water. Drain and rinse the almonds and pinch them out of their skins. Place the skinned almonds into the blender with 4 cups filtered water. Blend for 1 minute. Place the nut milk bag in the 4 cup measure and fold the ends over the vessel. Pour the blended nuts/water into the nut milk bag.

Squeeze the fluid out through the bag, be gentle and turn the bag to the side and press out through the side of the bag, not the seems. Set the left over nut meal off to the side to make other yummy foods.

Add 1 cap of vanilla to the nut milk and pour into a mason jar. This will last for 4 days, you can date it if you like, but in my home we go through it in about 3 days… so it depends on how fast you drink almond milk. This almond milk is super creamy compared to store bought!

Tip: if you end up needing to soak your almonds longer than 12 hours, rinse them and put them in clean water or pinch them out of their skins and store them in a container in the fridge for a day or so until you are ready to make the almond milk.

I will post ideas on what to do with the nut meal. But for now, you can dry it in a 150 F oven for 2 hours and store in a mason jar in the fridge until you need to use it. Or make Almond cheese… see my video on this! The left over ground almond meal and flour is expensive to buy so keep it for later!

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Business Development as a Health Coach

Today’s learning journey was mainly on developing my business plan. We looked at types of business structures, ensuring all the right tools are in place and what to charge for the services. I always appreciate the speakers, resources and inspirational content… so I thought I would share a link with you… let me know what you think! Image

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Why the Gut?

Why the Gut?

The immune system is part of a persons defense system, it fights off what it perceives to be invasive or harmful to the health of your body. If the digestive system has what is known as “leaky gut” then particles of food leak out through the walls of the small intestine into the blood. This is counter productive for the digestive system… the small intestine is supposed to absorb up to 90% of your nutrients… not let them escape into your blood.

Also 80% of the immune system lives in the gut… so if you have leaky gut, you will have a compromised immune system. A leaky gut is the root cause of chronic health issues and can be responsible for allergies, autoimmune disease, fibromyalgia, lupus, crohns, irritable bowel, thyroid, diabetes etc. Therefore… it is a very good idea to heal and seal your gut… to support a healthy and strong immune system and excellent health.

Did you know, 95% of your serotonin is made in your gut? It is no wonder that gut health and depression are directly related!

The immune system and gut have trillions of bacteria… good and bad… the ratio should be 80% good bacteria and 20% bad… in most people this ratio is reversed… so that means they most likely have a leaky gut.

How do you know if your digestive system is working effectively… start by looking at what you eliminate from your body and how often… want more help with healing and sealing your gut?

In my 6 month coaching program I can help you regain your good bacteria, strengthen your immune system, heal and seal your gut and more!

Contact me if you want to know more 🙂

Be inspired or inspire someone today!

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Remember to Breathe

Remeber to Breathe

In class Monday… I learned much about anti-inflammatory lifestyles. It always pleases me to learn more, be reminded of what I do know and inspired to share the knowledge with others.

There are two kinds of inflammation, one that you feel when you hurt yourself or feel pain from within your body, and the other you do not feel because it is silent inside your body.

What causes inflammation…free radicals. Free radicals are highly charge molecules with an unpaired electron… looking for a mate by charging around inside your body like a ping pong ball. When they find an electron on another molecule, they take it and that molecule dies.

We all experience inflammation in our daily lives through: stress, breathing, foods we eat, beverages we drink, exercise and basically living.

Now, it is not time to give up on living… that would be silly! We can address inflammation by making changes to our lifestyle, what we eat, drink, exercise and reducing stress.

There are many excellent foods that help reduce inflammation and refined, processed and manufactured foods are NOT it. Eating more vegetables, some fruit and quality fats such as a quality extra virgin olive oil ARE very beneficial to reducing inflammation. Eating foods that are fresh, clean and toxin free is a great place to begin.

If you eat processed, refined, manufactured foods… try crowding them out by adding in some fresh vegetables and fruit… over time you will be eating more foods that benefit your body.

It is the antioxidants in food that reduce inflammation by giving the free radicals their missing electron, how do you know if you are getting enough antioxidants to address the level of inflammation in your body? Well you don’t.

That is why taking a high quality, pharmaceutical grade vitamin (not found on store shelves) is insurance for the gaps you may have in your diet. Vitamins are not a replacement for eating real food, just an insurance plan for your body.

On a final note, I would like to remind everyone to remember to breathe deeply, this is one effective way to reduce and manage stress. Here is a short, one minute technique, twice a day or when stressed.

Breathe out your air… push it out… breathe in for count of 4… hold for count of 7…. push out breath for count of 8… repeat this cycle 4 times. That’s it! One minute twice a day… because you are worth it!

The picture of the flowers I took on my morning run… they stopped me in my tracks with their beauty and I remembered to breathe and captured them to share with you 🙂

If you have any comments or questions… I would love to hear from you!

Have a great day, be inspired or inspire someone !

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