Add More Greens to Your Diet!

Did you know that less than 7% of Americans are eating their recommended daily servings of vegetables?

That number is staggering to me.

As a Nutritionist, I recommend a high intake of fresh vegetables – both cooked and raw. With today’s busy schedules, work travel, finicky eaters, etc – reaching and optimal amount can be a challenge.

While there is no substitute for eating your vegetables, you can give your diet a boost by using a powdered greens product.
My personal favorite is PHresh Greens.


Just 1tsp of Phresh Greens provides 3-4 servings of vegetables. Think about all of those added nutrients.

Just add it to water, juice or your favorite smoothie! pHresh Products™ pHresh greens® Raw Alkalizing Superfood is made with 16 raw ingredients that were carefully selected for their highly alkalizing properties. It is a full spectrum alkalizing superfood blend of energy rich vegetables, cereal grasses and sea algaes. pHresh greens® is highly bio-available and provides your body with a rich natural source of vitamins, trace minerals, chlorophyll and other phytonutrients beneficial to health. It is also made with True Intention ensuring that you will get all the ingredients’ nutritional benefits without any harmful chemicals, additives, preservatives or fillers. Its all natural organic ingredients have been carefully slow dried to help retain its life energy. pHresh greens® is made from the natural produce itself, thus ensuring you are getting the vital nutrients of the ingredients from a natural state, it’s just like harvesting produce from your own organic vegetable garden!*

  • Non-GMO and Non-Irradiated.*
  • No Yeast, Nuts, Soy, or Animal Products.*
  • No Herbicides, Pesticides or Synthetic Chemicals.*
  • No Preservatives, Artificial Colors, Flavors, Sweeteners or Sugars.*
  • Gluten Free*
  • Contains no Egg, Wheat, Dairy or Caffeine*
  • BPA Free*


Why Raw Green Superfood?

Super foods by definition are foods that are nutritionally dense, high in fiber and are believed to help fight disease and increase longevity. Green superfoods are foods with outstanding qualities that are high in chlorophyll content. Most green superfoods are the ones you’ll find in nature that don’t require any kind of processing or refining there by keeping them in a raw green superfood state. You’ve probably heard of superfoods, but may not know what makes them so “super”. Loaded with essential nutrients that enhance energy, fight disease and help detoxify. Green superfoods is a term usually used to describe young cereal grasses such as wheat grass, barley grass, oat grass, as well as spirulina, chlorella, collards, broccoli, kale and other leafy vegetables. A diet comprised of green superfoods enables grass-eating animals to continually maintain their weight, strength, and vibrant health. Raw green superfoods are among the world’s most nutrient-rich, dense and beneficial foods on Earth. A quality green supplement is a concentrated power source of important phyto-nutrients (live sun energy) and the minerals, vitamins, fiber, enzymes, carotenoids, and antioxidants which have been stripped from most modern foods of today. Raw green superfoods are rich in chlorophyll, often called the ‘blood’ of plants. It has the same molecular structure of human blood with the exception of its center atom, which is magnesium based rather than iron.*

What makes this product better than other greens on the market?

pHresh greens® is:

  • Made with all organic ingredients*
  • Naturally balanced source of antioxidants, B-vitamins, carotenoids, phytonutrients, enzymes and dietary fiber*
  • Great for detoxifying and cleansing*
  • Complete raw food with powerful antioxidants*
  • Alkaline green vegetables, cereal grasses and sea algaes, all help to balance pH levels

Enjoy this delicious Blueberry smoothie recipe!


  • 1/2 cup frozen blueberries
  • 1/2 banana
  • 1 cup water
  • 1 tsp Phresh Greens

Toss ingredients into your blender and blend until smooth and enjoy!

Eat Healthy & Thrive

Questions About Probiotics?


Research has shown that probiotics are beneficial in maintaining intestinal health, boosting your immune system and even aid mental health.

This is what Dr. Michael Klaper has to say about probiotics: “Keeping the resident population of bacteria in the intestinal tract healthy is essential, especially after taking a course of antibiotics. A population of “friendly” bacteria is required not only for the health of the intestines, but also to inhibit overgrowth with yeast and “unfriendly,” pathogenic bacteria. Normal bacterial flora also help to prevent increased intestinal permeability (“leaky-gut syndrome”), which can lead to joint inflammation and autoimmune diseases. Consequently, ingesting a preparation containing health-enhancing bacteria is often a very good idea.”

The most health-promoting organisms in our intestines are the family of Lactobacillus bacteria, especially Lactobacillus acidophilus, along with its friendly cousins, L. plantarum, L. salivarius, L. bulgaricus, L. casei, L. bifidus, and others.

The beneficial organisms must be put into the gut in substantial numbers. A good probiotic product has between 3 and 15 BILLION organisms per dose. (This is often expressed as colony forming units or cfu’s.) For severe derangements of the intestinal flora, this dose may need to be doubled. This is why I think eating yogurt as a probiotic is pointless. Standard, commercial yogurt is pasteurized to kill bacteria before it is sold, so it is useless as a probiotic source. The “cultured” or “bacteria-fortified” yogurt products have a few million organisms, at best. Thus, you would need to consume dozens of tubs of yogurt to produce any beneficial effect. Why consume all the dairy protein and sugar inherent in these products when all you really want is the beneficial organisms you can purchase purely in a good probiotic product?

To choose the perfect Probiotic Supplement the following will help you choose wisely:

Key Features To Look For:

7 to 12 strains of beneficial probiotic bacteria. Diversity is Key!
Should always include a Prebiotic such as Inulin
Should contain at least 100mg or more per serving
Should have at least an “Acid Protection System” built in
Preferably not a synthetic enteric coating system laiden with pthallates

What is a Prebiotic?

It is food for the probiotics. These prebiotics actually help the probiotics grow and flourish. They are extremely important in supporting the survival of probiotics.

Prebiotics important properties include:

Healthy bacteria- building potential
They are actually fiber
They are indigestible by bad bacteria
They are food for the probiotics

The Probiotic that I recommend to my my clients is

Probulin Daily Care – Probiotics.
It is outstanding!
Probulin Daily Care is a once daily Probiotic + Prebiotic with the following features and benefits:
  • 10 Billion cfu† per capsule
  • 12 probiotic strains
  • Prebiotic Inulin – food for the probiotic’s survival
  • Shelf stable
  • Supports digestive health
  • Supports digestive balance
  • Supports the immune system


For more information, please visit my website:

Eat Healthy & Thrive

Healthy New Year’s Resolutions


2014 – here we come!

The start of the New Year innevitably brings a rush of resolutions…usually resulting in new gym memberships and fitness plans. Your diet should not be overlooked, however. When it come to weight loss and good health, I’d say that it is 80% diet and 20% exercise; yet diet is often that last thing people look at. You can not exercise away a bad diet.

Why not start the New Year off with the resolve to eat healthier?

I offer several programs that can help you get on the right path.

Juice Cleanse

A cleanse is an opportunity to rest/heal our overloaded digestive organs and allow them to get caught up on past work and release toxins. I will customize a cleanse for you and offer guidance along the way. You will receive a manual, and unlimited phone/email support during the cleanse

28 Day Kickstart

The 28 Day Kick-Start gives you the tools you need to kick-start your health with a plant strong diet.

The online program includes:

•4 week menu plan of delicious meals with recipes (PDF)

•Nutrition and Health related information

•Access to Facebook group for continued support

Eat Healthy & Thrive 28 Day Kick-Start Online Program is totally self-paced with no one-on-one coaching or email support. You get access to everything you need to follow the program on your own.

The 28 Day Guided Program gives you everything listed above, as well as unlimited phone and email access and individual support for the duration of the program. Calls and emails will be returned within 24 hours.   Before you start your 28 Day Kick-Start, take the time to clean out the junk food in your kitchen, review the recipes and restock your cupboards and refrigerator with healthy, whole foods.

8 Week Re-Boot

Reboot your health and increase your vitality! This 8 week program will help you gain control over your eating, cravings and health – and is customized to meet your specific needs/goals. The plan includes an initial one hour consultation where your eating habits and body composition will be assessed and your needs addressed. This program includes a manual and unlimited phone and email/IM contact for the entire 8 weeks.


Good Health is a choice that you can make today!

Eat Healthy & Thrive

Post-Holiday Cleanse


Do the Holidays leave you feeling sluggish and bloated? Maybe you even pack on a few pounds? Well, it’s no wonder. With party after party, meal after meal….most people tend to over-do it and throw caution to the wind during the holidays. And suffer the concequences. Sound familiar?

It is time to cleanse your hardworking organs – their health is key to your overall health. A cleanse is an opportunity to rest/heal our overloaded digestive organs and allow them to get caught up on past work and release toxins.

Juice/Smoothie Cleanses are one of the most effective, healing and detoxifying programs for the body. The new year is the perfect time to do a cleanse.

Studies from around the world have shown the beneficial results of fasting as a treatment for illness and disease. The physiology of cleansing/fasting has been widely studied and documented by medical science with beneficial effects such as lowered cholesterol and improved general functioning being shown. Although mainstream medicine has generally ignored fasting and detoxification for treatment as valid medical procedures, in the alternative medical community, it is an essential and widely accepted treatment for many illnesses and chronic conditions.


Almost everyone needs to detox and rest their body from time to time – some more than others.


Cleansing/fasting isn’t appropriate for everyone and, in some cases, could be harmful. Any fast for more than three days, should only be done under the supervision of a qualified health care professional.

Anyone with the following conditions should refrain from the 3-day cleanse until they have consulted their physician:


•cardiac conditions



•pre-post surgery


*pregnant or lactating women should never fast


In spite of the advances in science, medicine and technology, we as a society are more unwell and overweight than ever before. It’s time for that to change.

•Our crops are sprayed with toxic pesticides. and many are genetically modified.

•Processed foods are stripped of their nutrients and filled with preservatives, chemicals and artificial additives. Which are toxic.

•The overabundance of toxins can wreck havoc on our bodies, our food choices/cravings and ability to maintain balance.

You must “cleanse” in order to get rid of the toxins in your body – it’s important to do this. Your digestive system needs to take a break and focus on feeding you nutrients instead of storing toxins, chemicals and fats. The right kinds of cleanse will leave you feeling better than ever.

*Not All Detox Programs Or Cleanses Are Good For You, Some Are Even Dangerous. If you’re new to cleanses, it’s best to work with a qualified professional.

My seven day guided cleanse will nourish, rejuvenate and restore you to your optimal health! I will customize a cleanse for you and offer guidance along the way. You’ll reveive a cleanse manual and I offer unlimited phone and email support during the cleanse.  For a limited time, this program is only $65.

For more information about cleansing, please contact:

Eat Healthy and Thrive


Dr. Fuhrman’s Five-Day Super-Diet Challenge

fuhrman 5 day challenge

Dr. Fuhrman’s Five-Day Super-Diet Challenge.

You’ve heard about so-called “miracle cleansing” and detox diets, now you can give your body a real cleanse with high-quality foods.
You’ll be amazed at what Mother Nature can do with real food and no magic formulas.

The Five-Day Super-Diet Challenge is completely different from the all-too-common fake “bowel cleansing” and “liver detox” programs you’ve heard about-programs that are little more than typical alternative-medicine scams.

Mother Nature’s Cleanse

The most important thing to understand about detoxification is that it is an ongoing bodily process. It isn’t something you can buy in a package. The healthier you are, the easier it is for your body to keep its tissues clean.
In order to maintain excellent health and true internal cleanliness, you must avoid all harmful, irritating substances (such as salt, pepper, and hot spices) and eat a diet rich in phytochemicals and antioxidants. Fresh fruits and vegetables contain the most powerful healing agents. They nourish your body and help maximize its normal functions. The only way to effectively detoxify is to live and eat healthfully, and allow your body to do its thing at full throttle.
At the end of this article are delicious recipes that you can use to jump start your diet and detox program and lose weight at the same time. Let’s see how you feel after five days of eating Nature’s most powerful healing foods. Follow my cleansing diet for five days (or more) and send your results to me. I want to know how good you feel and how much weight you lose!

Toxic, Irritating Laxatives

Why am I so opposed to the “detox in a box” programs that have become so popular? The most important reason is they don’t work. Besides that, they also are harmful.
No special pills, powders, or herbs can detoxify you. The “health food” and supplement manufacturers combine a mix of herbal laxatives—such as senna and cascara—with some walnut hull, and they claim that these bowel irritants will detoxify you. Laxatives can no more detoxify you than washing your mouth out with soap can.
A false claim commonly made in “natural” laxative advertising is that you have years of hardened mucus and food stuck like glue on the wall on your colon. Well, guess what? You don’t, and thousands of sigmoidoscopies and colonoscopies done by me and other physicians prove it.
When you eat a nutritious, high fiber diet, the walls of your intestines and colon will be pristine. Long-term exposure to the right amount and balance of natural fibers and natural food containing nutrients is the only way to protect your bowel and your body against disease.
Another problem with laxatives is that they are habit-forming. The more you stimulate your bowels by irritating the nerves lining your gut, the less reactive your bowel will become to the normal nerve stimulation from food. Before too long, you will be dependent on laxatives for normal bowel movements.
You can’t transform a toxic substance into a healthful one by asking your marketing department to give it a catchy name like “Ultimate Cleanse” or “Super Detox Cleanser.” Below are two examples of popular, but toxic, bowel-irritating formulas (and the claims made for them), sold on the internet and in health food stores.

Bowel Clear—Each tablet contains: cascara cagrada 500mg, golden seal 150mg, black walnut 350mg, rhubarb 200mg, elecampane 100mg, wormwood 100mg, sage 500mg, rice bran 800mg, soya bran 667mg.

The label claims that these ingredients “work like an Intestinal Broom; scrubbing & sweeping the inner walls of your colon, allowing larger amounts of unwanted waste matter to pass easily & regularly through your bowel.”

Ultimate Cleanse—Each tablet contains: psyllium seed, aloe vera powder, senna leaf, cascara sagrada, barberry root, rhubarb, slippery elm bark, cayenne 40,000 H.U.

The label claims that this product features “29 powerful cleansing herbs that stimulate the cleansing and release of toxins and poisons trapped in the body from poor dietary habits and environmental pollutants.”

Detoxification is an ongoing process in a healthy body. No substance can pull toxins out of the body. The body can utilize nutrients to fuel its normal processes, and it acts to keep itself clean when given the chance. Your body does all the work.
Toxic substances stimulate; healthful substances nourish. Simulation is a form of irritation; it ages you. Avoiding stimulation is an important component of a health-building program.

Detoxify Naturally

Follow my Five-Day Super-Diet Challenge and you will be amazed at what happens! Use the recipes below periodically and enjoy a genuine internal cleanse. You will lose weight and feel better—and you might decide to change your diet forever.

Dr. Fuhrman’s Five-Day Diet-Cleanse Recipes


Fruit Plate

  • One whole grapefruit or two oranges
  • One box of blueberries
  • One box of strawberries
  • Lettuce (optional)
    Arrange on a plate and serve.


Blended Salad

  • 8 oz. baby greens
  • One orange
  • Juice of ¼ lemon
    Blend in a blender and serve.

Healthy Slaw

  • ½ cup shredded raw cabbage
  • ½ cup shredded raw beets
  • ½ cup shredded raw carrots
  • 1 cup shredded apple
  • ¼ cup raisins
    Toss together and serve.


Spinach Salad

  • 4-6 oz. baby raw spinach
  • ¼ finely shredded red onion
  • 2 Tbsp. unhulled sesame seeds
  • 1 Tbsp. ground flax seeds
  • 1 Tbsp. sunflower seeds
  • 1 box (pint) blackberries
  • 2 Tbsp. pear or fig vinegar, if desired

The Green Machine

  • 4-8 oz. raw chopped kale
  • 4-8 oz. raw chopped bok choy
  • 4-8 oz. chopped broccoli rab
  • 2 large tomatoes, chopped
  • 4 cloves garlic, chopped
  • 2 cups chopped mushrooms
  • One medium onion, chopped
    Add tomato, garlic, onion, and mushrooms to pan. Cover and simmer on low heat for 5 minutes. Add greens on top and continue to cook in covered pan on low heat for 5 more minutes.

Apple-Stuffed Peppers

  • One red pepper
  • One medium apple
  • ½ tsp. cinnamon
  • Pinch of nutmeg
    Chop apple. Mix with cinnamon and nutmeg. Cut top off of pepper and remove core and seeds. Stuff pepper with apple mixture and bake in oven at 400 degrees for 15 minutes.


No Need to Overeat

Remember, you do no need to eat all the food in these menus every day. Menus are sufficient for women and men, even those with bigger appetites. So, eat as much or as little as you desire. Don’t add salt or oil, and drink only pure water – no coffee, tea, or other drinks.

Eat Healthy & Thrive

Fat Flush Water

This recipe will make 1 gallon.
  • Water – as much water as it takes to fill up your container
  • 2 *grapefruits, sliced
  • 3 tangerines, sliced
  • 1 small cucumber, sliced
  • 1 lime, sliced
  • 2 slices of watermelon (no rind)
  • 5-6 peppermint leaves
    *Grapefruit is contraindicated if you are taking certain prescription medications. Lemons can be substituted.


Wash and slice grapefruit, tangerines, limes and cucumber. Cut watermelon into chunks. Add all ingredients to a pitcher and fill with cold, filtered water. Keep refrigerated. Stir & Enjoy!

The grapefruit is loaded with vitamin C to help your body turn fat into fuel. The tangerine increases your sensitivity to insulin, stabilizes blood sugar, and stimulates genes to burn fat. Cucumber helps you feel full and acts as a natural diuretic, which means less bloating and water retention. Lemons and Limes are high in Vitamin C, aid weight loss and improve digestion. Watermelons are high in Vitamin C, Lycopene and potassium. And lastly, it has peppermint, which is not only refreshing but also promotes better digestion and stomach calm.

Make a big pitcher of Fat Flush Water every morning. The longer it sits, the better it will taste. Drink at least one 8 oz. glass 3 times/day for 10 days straight.

Eat Healthy & Thrive

Benefits of Apple Cider Vinegar

Today we are exposed to more toxins than ever before, so it’s become even more important that we take care of our bodies by detoxing with natural medicinal foods like apple cider vinegar.

Make sure you use raw, organic vinegar, never dead, distilled vinegar because the natural enzymes, minerals, and nutrients are destroyed in the distilling process. Any vinegar that is clear and has no “mother” (the strand-like substance in the bottom of the bottle) has no nutritional value.

Apple cider vinegar is rich in natural minerals, vitamins and enzymes. The unique acids in apple cider vinegar can bind to toxins and help the body eliminate them more effectively.

Many people like to take 1-3 teaspoons in a glass of water before meals to aid digestion. Others enjoy adding it to hot water with honey to drink as a tea. You can also use apple cider vinegar to make tasty and nutritious sauces and salad dressings.


Here are 10 ways that Apple Cider Vinegar can benefit your health:

1. Maintain pH Balance: The body constantly strives to achieve a state of homeostasis. One way is by keeping the body’s pH balance within the normal range of 7.35 – 7.45. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy, excessive production of mucous and higher incidences of infection, among other things.

2. Detoxes the body: Apple cider vinegar is useful in overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver. apple cider vinegar aids detoxification by breaking up mucus throughout the body and cleansing the lymph nodes to allow for better lymph circulation. A healthy lymphatic system can remove toxins from the cells in the body and improves immune system response.

3. Weight loss: Apple Cider Vinegar helps to break down fats so that your body can use them rather than store them.

4. Lowers Blood Sugar: ACV was studied by researchers at Arizona State University. The preliminary study, published in the Diabetes Care journal, reported that ACV helps reduce levels of glucose.It appears that the Acetic acid in ACV slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.

5. Cures: Sinus infections, allergies, sore throats, headaches, flu. Reducing the effects of allergies can also reduce the frequency of sinus infections and the symptoms associated with them, such as sore throats and headaches. Boosting the immune system can also curb bouts of the flu.

6. Clears: Acne, dermatitis, warts and other skin problems. Some practitioners recommend mixing one part apple cider vinegar and three parts water and dabbing the solution on each pimple. For warts, some recommend soaking a cotton ball in an apple cider vinegar solution then place over the wart with a band-aid overnight. Continue the treatment for a few more days, to make sure the wart doesn’t return.

A hot bath prepared with a cup of apple cider vinegar and a cup of Epsom salts will draw toxins out through the skin and help jumpstart the cleansing process. This can also help relieve joint pain as well as skin conditions like eczema and acne.

7. Eases arthritis, stiff joints and gout: Regular use of apple cider vinegar can be tied to a decrease in joint pain and gout by reducing inflammation; data suggests the malic acid in the vinegar is able to dissolve the uric acid crystals within the joint and assist in flushing them from the body.

8. Lower blood pressure and cholesterol: One of the most important healing qualities of apple cider vinegar is its ability to lower blood pressure, cholesterol and triglycerides. Try 1-2 teaspoons of vinegar in about eight ounces of water; if you want, add a teaspoon of honey to make it more palatable.

9. Kills candida: This vinegar is rich in natural enzymes that can help rid your body of candida.

10. Heartburn Relief: 1 tablespoon of Raw Apple Cider Vinegar mixed in 4 ounces of filtered water after a meal has been used as a natural remedy for heartburn and as a replacement for toxic heartburn medications.


Eat Healthy & Thrive