Avocado and Coconut Ice Cream

This is a great refreshing summer treat that is gluten free and dairy free, raw and vegan,  bringing only good fats and yummy healthy tasty delights to the dessert table…wow!!! Need I say more?

I know I could stop there but I cannot help myself. I get excited about avocados and here is why…

The avocado is such a unique fruit. Most fruit consists primarily of carbohydrate, the avocado is super high in healthy fats. Numerous studies show that it has powerful beneficial effects on health including the following:avocado-coconut-ice-cream-in-glass-landscape-large (1).jpg

  1.  avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  2. Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health and cancer prevention and cardio-protective.
  3. Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  4. Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  5. One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of insulin resistance and metabolic syndrome.
  6. Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

A single serving of avocado also contains these amazing nutrients

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
  • Avocados do not contain any cholesterol or sodium and they are also low in saturated fats

So top off tonight’s dinner with this awesome dessert and enjoy!

Serves: 4


  • 3 zest of limes variety
  • 2 ripe avocados peeled & pitted
  • 1/2 cup raw honey
  • 1 cup coconut milk sweetened

Mix in a blender and freeze for at least 2 hours before serving.

Preparation time: 20 minutes, Ready in: 120
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Posted by on August 16, 2016 in Uncategorized


My herbal travel rescue kit

We have all been there; traveling in a developing country and suddenly you do not feel so great. Whether its stomach issues, cuts and bruises, insect bites or a nasty flu,
smart travelers should pack a good first aid kit, full of all those things you may need in case of an emergency.

Sadly, I have no travel plans this month but my girlfriend J is on her way to Thailand and asked me to share with her my traveling secret remedies. Of course, I want you all to stay healthy too, so I am forwarding my list of remedies to her and to all of you as well. This list of wonderful remedies is also in my medicine cabinet at home so if you are stuck here this summer like me, no worries, this list may still end up coming in handy.

Here is the list and it includes some great natural remedies that I love and that can help prevent many travel related ailments.

13698228_10153783644511705_3225095798230110961_o.jpg(This amazing photo is courtesy of my ex neighbor in Minneapolis, the talented Edward Bock. You can learn more about him and his work on .)

By the way, this list is a work in progress and so if you have any remedies that you love, please feel free to share them with mesince my list is always evolving

1. Good Quality Probiotic

This is probably the single most important natural remedy you can carry in your first aid kit. Traveller’s diarrhea is one of the biggest issue most of us face when travelling through developing countries.

Probiotics increase the number of friendly bacteria in your gut and these little guys can help keep the not so nice ones in check. Be mindful that your immune system is closely tied to the health of your gut flora, so having a happy gut, will keep you strong and healthy as well.

The best kind to bring with you are ones that do not need to be refrigerated. So read the label carefully on the product that you choose and at least try and get one with 1 billion live strains.

2. Oil of Oregano

This is another great remedy that I always include in my travel kit. Oil of oregano has many different uses that can help you on your trip. Oil of oregano contains antimicrobial, antiviral, anti parasitic, anti allergenic and anti fungal properties. A study from the US Department of Agriculture showed that oil of oregano was effective against Salmonella and E. Coli bacteria. So if you find yourself coming down with something, whether its a stomach bug, flu, cold like symptoms or sore throat , take 3-5 drops under your tongue, 3 times a day until you are feeling better.

Just a reminder that oil of oregano is potent, so this remedy is not recommended for everyday use. Just use it when you think you need it. And brace yourself, the taste is quite strong.

essential oil.jpg

3. Grapefruit Seed Extract
Grapefruit seed extract is a concentrated blend of pink pulp, orange skin and seeds of the grapefruit. Like oil of oregano, it is a potent antibacterial, antiviral, anti fungal. I always carry a little bit of this stuff while travelling to disinfect suspect food and water. Sometimes you may find yourself somewhere with no clean water to buy. You can put a few drops of this into questionable water to kill anything in there that could make you sick. Sometimes while travelling on long bus rides, your only choice for food may be street vendors. I have put this stuff directly onto sketchy looking food to make it safer for consumption.

When buying grapefruit seed extract, make sure to find a good quality brand. Some products have been found to contain synthetic additives which could cause you harm. Visit your local health food store and talk with someone in the know.

4. Magnesium

Magnesium has a couple different applications that can be useful during travelling. Taken orally, magnesium has the ability to relax the intestines and colon. This is a great thing to take if you are experiencing constipation. There is nothing worse than being on some remote backcountry trek and being all blocked up. It can make you bloated and irritable. Magnesium can clear this issue up within 24 hours.

Since magnesium is a relaxant, it is also great to take at night before bedtime. So if you ever experience insomnia while travelling, magnesium can calm you nerves and help you get that much needed rest.

There are a variety of forms of magnesium available out there and they are all not absorbed equally in your system. The best forms are magnesium glycinate and magnesium taurate.

5. Activated charcoal

This supplement is good for relief from food poisoning, gluten exposure if you need it, stomach bugs, gas, bloating and diarrhea. It reduces toxicity by adsorbing chemicals in the GI tract. Be sure to take with plenty of water and stay very well hydrated with clean filtered water while taking this supplement.


6. Ginger capsules or ginger chews
Great remedy for tummy upsets, including motion sickness, morning sickness and gas.

7. Echinacea and Goldenseal

Echinacea helps support a healthy immune system, and has antibacterial and antibiotic properties. If you start to feel an illness coming on, dosing yourself with a tincture of echinacea is a good way to help you stay healthy.

Goldenseal is a powerful antibacterial, antibiotic, and antiparasitical potion. In powdered form, it can be applied to open cuts to help them from getting infected. You can also take this internally for infections as it acts as a natural antibiotic.

8. Lavender essential oil

Lavender essential oil is my favorite essential oil because it smells divine but also because it can be used topically on the skin for irritations, wounds bites and burns and also can be used to help with insomnia, anxiety and headaches. For most people, it can be applied directly to the skin. One drop takes the swelling and itch out of mosquito bites. It is an anti-inflammatory and has antiseptic properties.

9. Coconut Oil

Coconut oil is a great natural moisturizer. This stuff can be incredibly hydrating if you are travelling in a country with a dry climate. You can rub this stuff all over your body and it makes your skin soft, smooth and shiny. Using this product is truly the best thing you can do for your skin. It can offer protection against a number of harsh weather conditions including wind, sun and snow. I often put coconut oil on my lips when they are chapped and in need of some TLC. Aside from being a great natural lubricant, coconut oil also contains a little SPF and it does have some antimicrobial and antifungal properties as well so can also be used for calming a number of skin conditions including rashes, eczema and acne.

Of course, you shouldn’t just stock your first aid kit with natural remedies. It is always good to have some good backups, just in case, especially if you are travelling to remote areas with little access to emergency services.

If you stock your first aid kit with these things, and make sure to take your probiotic everyday, your chances are high of having the healthiest trip you have had yet.

Safe travels and namaste!


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Water…hydrating, replenishing, nourishing, juicy…but are you getting enough?

water-life-cropAll the cells in our body need water for biochemical reactions, optimal function, detoxification and lubrication. Our bodies are made up mostly of water ,60-65% water, so staying hydrated is really important for your optimal health.  Do you feel sluggish throughout the day, have cramps, dry skin, urine infections, headaches, constipation? If so these may be signs that you are not getting enough water.

Some of the amazing qualities and reasons to drink water and stay hydrated include;

Increases your level of energy

Relieves chronic fatigue

Promotes weight loss…need I go on?

Water is so beneficial that I just have to tell more….

Improves your skin complexion; keeps your skin plush and hydrated and moist

Flushes out toxins by nourishing your kidneys one of the major detoxification centers in our body

Keeps you regular and free from bloating by lubricating the GI system.

Relieves cramps and headaches caused by lack of hydration.

Also, drinking water will help you to save money because water is free and as you know, lattes and juices and bottled beverages are not.

As an aside, did you know that Vitamin Water the bottled stuff in the store that claims to be full of life-giving vitamins and minerals actually isn’t? This should not actually come as a surprise since it is owned by Coca-Cola. I mean , the second ingredient is crystalline fructose aka corn syrup. So, you are basically drinking sugar water slightly fortified.

Also consider the beneficial impact on your body and the environment from drinking less bottled, store bought beverages, like less plastic, which I approve of and thus less hormone distruptors from the plastic and the BPA.

So let’s assess: less plastic, save money, better health…hmmm …How can you beat all of these juicy good reasons to drink water?

I have always told my clients to drink half their body weight in ounces daily. But for some people this can be super challenging. That’s why I am going to share with you some of my secrets on how to make your own delicious water. I am going to share delicious healthy water recipes so that your wallet , your body and your taste buds with be super happy!

You can make your own vitamin water at home and it will be natural, organic if you want, and personalized. You can make many more flavors than you could ever find in the store and it will be without any plastic or strange ingredients and color additives that are bad for you.

These recipes are using just fruits and herbs. YUM!

watermelon smoothieFresh, ripe, in-season fruits provide your vitamins and antioxidants in a refreshing sip. And ounce for ounce, herbs contain more phytonutrients than almost all the produce sold in your supermarket. They are not only hydrating but can even lower blood pressure (basil), promote digestion (mint), improve memory (rosemary), relieve bloating (sage), prevent blood clot formation (tarragon), and even protect brain cells from free radicals (thyme). All that in a few little sprigs of herb. Wow!

So here are some recipes.

Spa Vitamin Water
Makes 2 liters


9 cups water
1 small cucumber, sliced
1 lemon, sliced
2 tablespoons minced mint

Citrus-Rosemary Vitamin Water
Makes 2 liters


9 cups water
1 small grapefruit, sliced
1 small orange, sliced
1 tablespoon minced rosemary

Berry-Sage Vitamin Water
Makes 2 liters


9 cups water
1 cup whole berries (blackberries, raspberries, blueberries, or a mix)
1 tablespoon minced sage

Watermelon-Lime-Mint Vitamin Water
Makes 2 liters


9 cups water
1 cup cubed watermelon
1 lime, sliced
2 tablespoons minced mint

You can infuse almost any fresh fruits and herbs together, so give a hand at your own combinations and go crazy with it. And if you find a recipe that you love, please share with me. I am always interested in other’s creative juices.

Stay cool and enjoy!

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Posted by on July 13, 2016 in Uncategorized


A Dab of Apple Cider Vinegar a Day May Keep the Doctor Away

I remember when I first started working as a holistic doctor, Carol, a sweet patient of mine gifted me a handbook called Health and Healing with Apple Cider Vinegar. She had a severe case of arthritis and told me that just by adding a little bit of apple cider vinegar into her water every day, helped to heal her from years of pain.

apple cider vinegarCurious about this natural amazing remedy, I began to do more research and naturally I also started to drink some of this golden nectar daily to see what effects it would have on me.

First let me start by saying that a little apple cider vinegar goes a long way. There is definitely a point where too much of this good thing is truly too much and quite overwhelming for the palate. So ease into this by starting with maybe 1/4 tsp in a glass of water daily, with the goal of reaching one tsp in a glass of water 3-4 times a day. Aside from the acidic taste however, which is actually the basis of most of its medicinal qualities, eventually you can become quite accustomed to this powerful natural remedy’s taste, and it is worth it. Apple cider vinegar is a potent healing remedy, a gem that I have grown to love and have discovered is amazing for so many different things.

As a folk remedy, apple cider vinegar has been credited with curing everything from  the flu, arthritis, aches, pains, dandruff, diabetes event warts. Many of its supposed benefits are unproven, but some experts, aka my patients, think that adding a little of this sour liquid to your life has many health benefits and no side effects, so why not give it a try?

In fact, I believe in this remedy so much that I actually added apple cider vinegar to the recipe for Flackers ( Not only does it actually add a great flavor to the cracker but the medicinal benefits are overwhelming.

In case you were wondering, the following are just a few of the reasons to drink a sip of apple cider vinegar daily.

Apple cider vinegar may aid in weight loss

Apple cider vinegar can help you lose weight. Here’s why: The acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Scientists also theorize that apple cider vinegar interferes with the body’s digestion of starch, which means fewer calories enter the bloodstream

Apple Cider Vinegar and Blood Sugar

While apple cider vinegar is touted for its incredible weight loss abilities, I would have to say it probably won’t make you skinny, but taking it daily does appear to help with diabetes and blood sugar regulation. Its effects on blood sugar are similar to certain medications and apple cider vinegar’s antiglycemic effect is very well documented in the medical literature.

Vinegar blocks some of the digestion of starch preventing at least some of that starch from being digested and raising blood sugar. I was having dinner with a friend who wisely shared that information with me as we were indulging in sushi. The white rice which is typically high in the glycemic index, he explained, is lowered by the fact that the Japanese bathe it it vinegar first.

Apple cider vinegar for energy

Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue. Interestingly, the amino acids contained in apple cider vinegar act as an antidote. What’s more, apple cider vinegar contains potassium and enzymes that may relieve that tired feeling. Next time you’re beat, add a tablespoon or two of apple cider vinegar to a glass of chilled vegetable drink or to a glass of water.

Apple cider vinegar soothes a sore throat

As soon as you feel the prickle of a employ germ-busting apple cider vinegar to help head off the infection at the pass. Turns out, most germs can’t survive in the acidic environment vinegar creates. Just mix 1/4 cup apple cider vinegar with 1/4 cup warm water and gargle every hour or so.

Apple cider vinegar prevents indigestion

Sip before eating, especially if you know you’re going to indulge in foods that are rich and decadent. Try this folk remedy: add 1 teaspoon of honey and 1 teaspoon apple cider vinegar to a glass of warm water and drink it 30 minutes before you dine.Some folk remedy experts contend that apple cider vinegar contains pectin, which can help soothe intestinal spasms. Try mixing one or two tablespoons into water, or clear juice like apple juice

Apple cider vinegar to clear a stuffy nose

Next time you’re stuffed up from a congestion, consider a tsp of this golden liquid for relief. Apple cider vinegar contains potassium, which thins mucus; and the acetic acid in it prevents bacterial growth which could contribute to nasal congestion. Mix a teaspoon of apple cider vinegar in a glass of water and drink to help sinus drainage.

Apple cider vinegar to ward off dandruff

The acidity of apple cider vinegar changes the pH of your scalp, making it harder for yeast to grow. Mix 1/4 cup apple cider vinegar with 1/4 cup water in a spray bottle, and spritz on your scalp. Wrap your head in a towel and let sit for 15 minutes to an hour, then wash your hair as usual. Do this twice a week for best results.

Apple cider vinegar for acne

Apple cider vinegar makes a great natural toner that can act as  a natural astringent and leave skin looking healthier. Its antibacterial properties help keep acne under control, and the malic and lactic acids found in apple cider vinegar soften and exfoliate skin, reduce red spots, and balance the pH of your skin.
So go ahead and try some today. I suggest a tsp on an empty stomach first thing in the morning and then 20 minutes before each meal. Let me know what you think?
To your Health!



Herbal Steam Your Cold and Flu Away

Well it is officially cold and flu season and despite the zinc , elderberry and vitamin D, many of my colleagues and patients are still getting the flu or are complaining of cold symptoms.

Inhaling steam can help loosen congestion and offer relief from coughing as well. Steams are a wonderful natural way to alleviate cold symptoms and I love to add herbs to my steams for the delicious aroma and also for their medicinal virtues.

Here is one of my favorite recipes if you are congested. It is easy to make, it smells fabulous and it works!

Herbal Face Steam Ingredients

  • a large pot
  • 1 tablespoon each of desired herbs, for congestion, my favorite is  eucalyptus. But feel free to roam your kitchen and add whatever else you may have like; rosemary if you want to feel more alert, or lavender , if you want to feel more calm. Garlic can also be added to the steam mixture for additional antibacterial benefit.
  • 2 large towels

How to prepare

Put about an inch of water in the bottom of a large pot and boil.

Fold a towel in half and place on a sturdy, heat-proof, flat surface like a counter or table. Place the pot or bowl on top of this towel.

Add any dried herbs, stir well and cover with a lid for 1-2 minutes.

Herbal Face Steam Instructions

Remove lid and cautiously check the temperature of steam to make sure it isn’t too hot for your face.

Steam is hot and caution should always be used when handling and breathing it.

Once you have determined that the temperature is ok, lean over the pot and cover head with a towel to create a tent. Try to let as little air escape as possible, this will maximize the benefits of your steam.

Slowly breathe in the steam for 5-10 minutes. Initially you can breathe in through your nose and out through your mouth. Eventually try to breathe in and out through the nose to loosen up all the congestion.

When finished, pour out the liquid and herbs in the pot and thoroughly wash your pot.

The beauty of this steam is that it also has skin benefits. When you are done, your pores are open so you can wipe your face with a 50/50 mix of apple cider vinegar and water after your face steam to tone your skin and remove anything that has loosened from the pores.

Steam is often used in spas as part of a facial treatment. Facial steams are touted for their ability to open pores, soften skin and improve circulation.

So steam your congestion away and get a mini facial all in one! How fabulous right?

Enjoy and stay well…



Recipe for a Happy Life

I know that I typically use this blog to share food ideas and recipes so that you may be healthier  and feel good in your life. But I have learned that optimal health is not just dependent on what you put in your body, the key to a truly healthy body goes deeper than just what you eat.

As Thanksgiving gets nearer I am always reminded that this is a wonderful time to express appreciation and gratitude. But why limit it to just one day. The key to a happy life, to feeling good, to being truly healthy in mind body and spirit is enhanced by the daily practice of appreciation. And it feels great!
The physical benefits are multiple and include; strengthening the immune system, less aches and pains, lower BP, lowering stress and stress hormones and better sleep, just to name a few. If you practice gratitude you will feel more alive, alert, more joy, optimism and pleasure. Need I say more?
So how can you make appreciation a habit? For some of us, it actually takes a lot of practice so I suggest a few simple techniques. Firstly, when you wake up in the morning, before you get out of bed, think of three things that you are grateful for. You can do this at night before you go to sleep as well. It can be as simple as the feeling you have in your toes, or the sensation of the sheets on your body. Next, as you take your first bite of food or drink, take a moment to appreciate the source of your food, did it come from the earth, who took care of it before it reached your table, imagine the energy it took to grow. When you bite into your food, be grateful for the way the flavor bursts in your mouth and enjoy every bite. Think of all the nutrients that your body is receiving with every morsel and be thankful that you have such rich, nutritious food at your finger tips.
You can actually practice gratitude and appreciation all throughout the day. There is always something to be thankful for in every moment. I tell all of my patients that maybe every time they look at their phone, to use this as a reminder thoughout the day to express your gratitude. You can just think about it, you can journal it, even keep a gratitude jar in your home so that you can visualize all that you are grateful for as the jar continues to fill up. Notice how your heart expands and your life begins to improve and feel better the more that you engage in this magical practice.
Appreciation is a wonderful gift that you can give to yourself before thanksgiving and all year round. When it becomes the way of living, when we practice noticing the little joys in life, everything in our lives appreciates!
In Gratitude…
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Posted by on November 10, 2015 in Uncategorized


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Want to Maximize your Daily Health, Happiness and Pleasure? Try these 10 Healthy Habits


Your daily checklist to maximize life

Start & End Day w/2 min deep breathing. Set attitude and release stress.

Get up and drink one glass of warm water

Eat 3-5 small meals a day

Balance each meal/snack with Protein, Carbohydrate, Fiber & Good Fats

 Move for ½ hour daily and then at least for 1 min every hour

Drink 1/2 your weight in ounces of water, not bottled water; add lemon or a tsp of apple cider vinegar for bonus health benefits

Say NO to 1 unhealthy lifestyle choice per day 

Say something positive and encouraging to yourself and some-one else today

Minimize the chemical impact on your body: ex-no BPA, Stay away from the dirty dozen (

Sleep for 7-8 hours

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Posted by on September 30, 2015 in Uncategorized


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