Thoughts for Your Resolutions

These quotes made me re-think the way we pursue some common resolutions.

  1. Get Happy. “Happiness is just an expression of your true nature. You do not need to look for it or fight for it, it is simply found in the deep acceptance of yourself. Everything that makes you happy can be a gateway to the light, to the opening of your divine essence. It gives wings to your creativity and shows you your abilities and talents. This will increase your faith in yourself and in life. If you follow the path of joy, it will naturally take you to the unfolding of your highest potential.” Lon Milo Duquette

happy jump.jpeg

2. Make a Difference. “For some, it is hard to believe how decluttering your home or finally having a long-awaited conversation of honesty with someone you know has anything to do with resolving the global issues at hand. And yet, when understanding life from an energetic perspective, we recognize the most direct way to shift a collective reality is by raising the vibration of choices made on a personal level. As 2016 honors a year of inspired action, it opens up a brand new portal of infinite possibility. With the opening of this new portal, your most powerful choices that invite peace, harmony, health, balance, and well-being into your life can finally manifest tangible results in your outside world.” Matt Khan

3. Take Care of Yourself. “When your opinion of yourself goes up then you’ll stop trying to get so much validation and attention from other people. You become less needy and find an inner stability even when your world might be negative or uncertain at times.
The increasing self-esteem and self-love also makes you feel more deserving of good things in life and so you’ll self-sabotage less and go after what you deep down want with more motivation and focus than ever before.”



12 Notes on Health that Will Surprise You

Have you ever been in a room with over a thousand happy, inspired people?

It feels like flying. It is expansive. It is empowering. 

I am so thankful that I was invited to attend the  IIN event live over the weekend. I think anytime you have the opportunity to surround yourself with smiling, smart, supportive, high-reaching people who intend and are making a positive impact on the world you should jump at the chance, in whatever capacity you can, leaving every and any excuse behind. Actually, I think you should make sure these are the types of people you surround yourself with constantly. Community, as it was reconfirmed over the weekend, plays a huge role in health and happiness and we all deserve to be surrounded by people that lift us up to our highest potential.

Marie Forleo on priorities, success, love, and vision

Marie Forleo on priorities, success, love, and vision

Speaker after speaker doled out information. How do sleep, sugar, soil, happiness, loneliness, fear, purpose, stress, success, relationships, and of course, nutrition, impact health? Their advice was full of wisdom, facts, and soul. Nothing compares with being there in person, but here are just a few gems I took away from this weekend:

1.”The truth is that what we eat is a dialogue about who we believe we are to ourselves and to the world.” Pete Evans

2.”No amount of kale is going to counteract chronic stress.” Lissa Rankin, MD

3.”The most shocking thing is that you don’t learn anything about nutrition in medical school.” Dr.Oz



4.”Sugar is 8x more addictive than cocaine …overconsumption is linked to CVD, type 2 DM, stroke, dementia, and cancer” Dr. Mark Hyman

5.”No clinical trials on diet soda show benefit for weight loss.” Dr. Oz

6.”Telling the truth and doing what you love is the best antidepressant.” Mastin Kipp

7.”Food is medicine or poison, its your choice.” Pete Evans

8.”Let go of something to sleep instead of taking something…Sleeping pills increase risk of cancer more than smoking.” Dr.Rubin Naiman discussing the importance of sleep and its link with nutrition.

9.”How much and the quality of your sleep will affect nearly every aspect of your daily life: immunity, stress management, weight, aging, risk of disease, hormones and more.” Keri Glassman.

10. “Time is your most precious non-reliable resource.” Marie Forleo

11.”Whats good for the planet is good for us. . .Don’t put anything on your body, in your house, on your car…that you wouldn’t eat, because eventually you will” Daphne Miller, MD talking about the impact of soil on health.

12.”Relationship is the most important stone (foundation). A life filled with love and support can overcome a lot of things.” Lisa Rankin, MD

Lissa Rankin talks about the impact of loneliness

Lissa Rankin talks about the impact of loneliness

“How would you behave if you were the best in the world at what you do?” Marie Forleo

This is a small sample of all that was said and was this past weekend. If you have any interest in health, happiness, or pursuing a passionate life I highly recommend joining the movement that is IIN.

Did any of the above surprise you? What step can you  be inspired to take today to live your happiest, healthiest life?

Empower yourself and become your own health advocate and maybe even a health advocate for others. Join me and others at The Institute for Integrative Nutrition!

Green Drinks for St.Patrick’s Day!

Happy St.Patricks Day!

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An Irish Blessing for You
May you always walk in sunshine.
May you never want for more.
May Irish angels rest their wings right beside your door.

Celebrate with Green Smoothies: Check out the article to learn why you should try them!

Click Here for Green Smoothie Article 

Then try more recipes!

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Green Smoothies:

Avocado Smoothie: 12 cups water or almond milk, avocado, 1 cup spinach or kale, 1 cup blueberries (fresh or frozen), 1/2 banana, ice if desired, cinnamon to taste

The Beginner Smoothie: Water, banana, strawberries, greens

Kale Ginger Smoothie: Lettuce, kale, fresh ginger, lemon juice, and pineapple; add water to your desired thickness and taste.

Blueberry Smoothie: Baby spinach, blueberries, banana, flax seeds and almond milk

Easy Green: 2 ounces of spinach, 2 ounces of kale, 1 ounce of hemp seeds, small banana, water

Collard Mango Smoothie: 2 Tbsp lime juice, 2 cups stemmed and chopped collard greens or spinach, 1 cup frozen mango, 1 cup green grapes

Pomegranate Romaine Smoothie: 1/2 c. pomegranate seeds, 1 small banana, cucumber, small head romaine lettuce, and water.

Green Smoothie Yum: Handful of spinach, 3 slices of cucumber, 1/2 stalk of celery, 1 teaspoon of organic cinnamon, 2 frozen strawberries, 1 tablespoon of flax seed, 1/2 cup of blueberries(frozen or fresh), 3 tablespoon of organic rolled oats, 1 tablespoon of raw cacao, 6 ounces of unsweetened almond milk

Orange-Spinach Smoothie: 1 small orange, peeled, 2 big handfuls of spinach, 1 large kale or chard leaf or 2 baby bok choy (nutrition info is for 1 kale leaf), 1/2 cup frozen mixed berries (nutrition info is for blueberries), 1 serving vegan protein powder (optional, if you use it, RAW by Garden of Life is what I recommend), 1 teaspoon goji berries, soaked for 10 minutes, 1 teaspoon chia seeds, 1 cup unsweetened organic coconut milk

Detox smoothie: Romaine lettuce, celery, spinach, kale, apple, pear, lemon juice, ginger, parsley or cilantro.

Savory Smoothie 1: celery, cucumber, ginger, parsley, with watercress

Savory Smoothie 2: avocado, tomato, kale, parsley, garlic, with salt and pepper with water.

Make your own recipe: Start with 2 cups spinach, kale, romaine, bok choy, swiss chard, collards, dandelion greens or other greens. Add 2 cups liquid: Water, Coconut water, Almond Milk, Coconut Milk. Add fruit 1/2-1 cup banana, apple, mango, pineapple, berries, peach, grapes. For more flavor and nutrients include chia seeds, cinnamon, lemon juice, almond butter, hemp seeds, flax seeds, Young Living essential oils (only young living brand can be ingested).

For Your Sweet Tooth: Good for you dessert!

Butternut Smoothie: 1 cup + 1/2 cup almond milk, 1 cup + 1/4 cup (packed) roasted butternut squash or 3/4-1 cup canned puréed squash, 3-4 large Medjool dates, pitted, 1 tablespoon chia seeds, 1-2 teaspoons cinnamon, to taste1.5 teaspoons pure vanilla extract, 1/2 teaspoon ground ginger, sprinkle of ground cloves, 5-6 large ice cubes, or as needed

Tonics for Your Immune System

“It is astounding how much the immune system is strengthened by reducing daily mental stress levels with either visualization or meditation. The other great tonic for the immune system is love—loving ourselves as well as others.”-Bernie Siegel

There are so many different tonics that benefit the immune system: garlic, ginger, lemon, olive leaf, oregano, grapefruit seed extract, and peppermint to name a few.

Today I would like to highlight the following which are lesser known:

Pau D’Arco

Pau d’arco (Tabebuia heptophylla) comes from the rain forests of Brazil and other areas of South America. This amazing herb nourishes the body’s defense system and helps protect against pathogenic organisms. It has been used for centuries to improve immune function, detoxify, and reduce pain throughout the body — especially in the joints. Research has shown that it contains a natural antibacterial agent, has a healing effect on the entire body, cleanses the blood, and kills viruses.


Astragalus root is an immunostimulant used in the treatment of chronic viral infections, hepatitis, edema, common cold, and flu.

Medicinal Mushrooms

The proposed benefits of medicinal mushrooms range from cancer prevention and treatment, to being anti-viral, to curing asthma and even prolonging life. Reishi has long been heralded as the elixir of life. Traditional Chinese Medicine (TCM) considers it to be in the highest class of tonics to promote longevity. This mushroom is well proven to prevent and combat cancer and other immune system disorders. It has beneficial effects on the liver, helping both to regenerate and protect it. It’s also been shown to reduce fatty deposits on the liver. It has multiple benefits for the heart, helping to normalize cholesterol levels and regulate blood pressure.Cordyceps has been shown to be especially useful against lung cancers (in TCM it is said to enter through the Lung meridian). It is also used to increase libido, optimize cholesterol levels, address liver disease and to relax bronchial tissues, which is helpful for those with certain types of asthma. Olympic athletes use cordyceps to increase their stamina.Medicinal Mushrooms have been an immune miracle for me. I get to be healthy when people around me start getting sick because I take supplements or tinctures of medicinal mushrooms. My favorite supplements are Myco-Immune by Thorne, Power Mushrooms by Health Concerns,  and Immucore by Metagenics.

Meditation, Visualization, Love, and Happiness

Practice feeling good everyday. Use meditation and visualization to help lower your stress response. Practic gratitude for your body and all it does for you. Love fully and with all your being. Surround yourself with things you enjoy. Hang pictures that make you smile, wear clothes and jewelery that feel good on your body and make you feel good about yourself. Eat food that makes you feel nourished and energized, and value loved ones around you. Choose positive thoughts about yourself and others. Breathe in fresh air. Love life and it will love you back. I fully believe no one can have true health without happiness, so when you want to boost your immunity don’t forget this very important factor. Get as large a dose as you can possibly handle…everyday.

The Best Orange Thing You Could Eat Right Now

“It was time to take the pumpkin out of the pot and eat it. In the final analysis, that was what solved these big problems of life. You could think and think and get nowhere, but you still had to eat your pumpkin. That brought you down to earth. That gave you a reason for going on. Pumpkin.”― Alexander McCall Smith, The No. 1 Ladies Detective


Full of fiber, beta-carotene, Vitamin C and with more potassium than bananas, pumpkins are a great food to include in your diet to keep you going through the winter. Add puree to your oatmeal, try it in a smoothie, or roast it.


Try this Pumpkin Shake: Blend 1 banana, 1/2 c. apple sauce, 1/2 c. almond milk, 1 c. pumpkin puree, 1 tsp pumpkin pie spice, 2 c. ice and honey to taste. Top with a little granola and enjoy!


Want more benefits? Eat the seeds which are rich in magnesium, zinc, omega-3s, and tryptophan.

Want to take your health to the next level this season? Boost your immune system, let go of unwanted weight, and let go of habits and thoughts that aren’t serving you.  Join me for the  Nourished New You Nutrition Program starting November 11th!

Sign-Up Here! 

What Can A Cough Teach You About You?

Apples, cinnamon spices, pumpkins, temperate weather, and fall colors. Who doesn’t love this time of year?  Have you noticed any changes within yourself recently?


Fall, similar to spring, brings change with it. It is a time to harvest your efforts of the summer and clear away finished projects and to open yourself up to inner wisdom. Take time for contemplation, writing, reading and increased nurturing. As the nights become longer than the days it is a time to go within. It is a time to reflect on our old patterns and habits and to leave the ones not serving us behind.

When we are imbalanced, during the fall and into the winter we may begin to cough and catch colds. We may have too much mucus, our bodies and minds may be sluggish in this imbalance. Among other things, this can come from eating too much dairy, alcohol, sugar, and/or processed foods over the summer.  Coughing is a way of opening up the lungs and expelling the unwanted. On a symbolic level coughing may represent a resistance to expel anything not wanted including communication, emotions, or an unwelcome change.  It is especially important to take deep breaths this season. Reflect on your state of mind and any symptoms you are experiencing. Your body has much to teach you.

Want to learn the best ways to stay healthy this coming season? 

I am offering a group program starting November 11th so you can radiate health this winter! Wouldn’t it be nice to stay out of the doctor’s office this year?

The Nourished New YOU Program is the perfect nutritional and informational program if you want to learn how to stay healthy this year!

Click Here to Sign Up Today!


Renew Yourself Says Spring!

Spring is here! It may not feel like it where you are right now, but spring is here. It is a time for planting seeds, not only in the earth but for ourselves as well. Spring is an excellent time to begin again, to reestablish goals, and it is an excellent time to let go of all things that are not serving you. We deserve new growth as much as the greenery that will soon be displaying new shoots out of the ground. One of the best ways to ensure a healthier year is a spring detox. A spring detox is a great way to eliminate physical, as well as emotional toxins.

Time for planting!

Time for planting!

Toxins are everywhere. The air we breathe, the water we drink, the foods we eat, the cleaners, soaps, and shampoos we use. Your liver, kidneys, lymphatic, digestive and immune system become overloaded and overworked and struggle to keep up. The result of this accumulation of toxins in our body tissues is chronic and degenerative diseases, immune system disorders, neurological disorders, digestive disorders, hormonal imbalances, cardio-vascular diseases, cancers, obesity, and more.

One of the best things you can do for your health is to use the spring to detox. It is nature’s natural time of birth and renewal.

Simple things you can do include: Detox your mind of thoughts that do not serve you. Choose whole grains and plenty of vegetables as your food. Drink lots of warm water and herbal tea. Avoid negative situations, poor food choices, toxic chemicals, and begin each day with deep breathing.

If you would like more guidance, I have designed a day-by day, step by step 21 day detox to help you achieve wellness goals in a whole new way. Let me support you so you can reach your goals and achieve a new level of health. The detox will be sure to get YOU GLOWING!

Check it out at

Are you there America?

…its me, Andrea…

Studies have shown that the combination of a healthy diet, not smoking, regular physical activity, and controlling one’s weight reduces your risk of developing ANY chronic disease by 80 percent.

80 percent.

Do you know of any pill that can make that claim? There is none and there never will be one. Our health is always our own responsibility. So why are only one and one-half percent of Americans getting enough fruits and vegetables everyday? The statistic means that 98.5% of us are not getting enough.

Advice I Give Myself: Start today, eat one more carrot, replace even one fry with a  string bean, or go big and add a side salad to whatever you are eating. Small steps will lead to huge results.


Memorable Movement

There seems to be an inverse relationship between movement in our everyday lives and the technology gadgets we use for work and entertainment. Why go kayaking on a river when you can just as easily do it in front of your T.V. on the Wii? Why run outside when you get on the treadmill with a TV in front of your face?

I try to get movement into my everyday in ways that look the furthest from exercise as possible. Exercise isn’t a fun term. Outside of work and family, fun is a big priority for me so I choose not to waste my time trying to integrate something into my life that I will not enjoy. Instead, I dance in the kitchen, I walk, hike, and bike. I try new things. I sit on an exercise ball at work because it is funny when I fall off and I can kind of bounce on it. I do these things not based on my waist line but because I enjoy them! Today we are fans of the monotonous, we run at the same pace, or walk at the same pace, or do the same dull routine at the gym. Get it done!  Get it out of the way!  On to the next obligation…I only go to the gym if I’m visiting my cousin in Chicago because her gym smells like chocolate due to the cocoa factory next door. Any place that smells like chocolate is fun for me, even if it is a gym.

So what is my point? Do not torture yourself for health, even if you are losing pounds you are hurting yourself in other ways. Some people love the gym, and more power to them! I’m not talking to them, I’m talking to myself.  I want to point something out…

When you look back on your life most of us won’t cherish the memories at the gym or in front of the TV doing the latest Wii exercise program. However, if we climb a mountain, learn a new sport, learn how to kickbox, go white water rafting in Colorado, take long walks on the beach, bike in Nantucket, or dance the night away we are much closer to making memorable moments and those things will always be worth any effort we put forward. Living a fit life can turn into something enjoyable instead of something we have to get over with.

Advice I Give Myself: Enjoy your day in every way. Make exercise into a game and keep finding ways to love your life more and more.

Caution for Candles

 As a teenager I remember loving the different smells coming from the variety of colored jars at the  candle store. There were hundreds of scents. From cinnamon to cupcake. I would buy votives, tapers, and tea lights to enjoy lit on my night stand. Little did I know that apart from making me want to buy out every pastry at the nearest bakery, the burning wax was  harmful to my health.

Many candles are full of poisonous chemicals because they are paraffin based with added artificial oils. Paraffin is a petroleum industry waste that is bleached. Ever breathed in bleach? It gives me an instant headache. Stearic acid is also added to harden the wax. That lovely ingredient is a byproduct of the meatpacking slaughterhouses. When burned, these candles can release carcinogens such as benzene and toluene into the air.

More and more candles are being made with vegetable waxes such as soy and palm but my favorite are beeswax. Beeswax is all non-toxic, non-polluting, non-allergenic, and has a delicious honey-sweet aroma. Beeswax produces negative ions which actually clean your air of odors, pollens, smoke, dust, dust mites, viruses and other allergens and hazards.  Beeswax candles leave your air fresher and cleaner – they are a true air purifier as opposed to an air quality destroyer.  

So when you crave a candle, whether for romance, bathtub time, reading, flattering light, or just for the warmth and the glow, try beeswax and let me know what you think!