What Time Do You Eat Breakfast?

What time do you eat breakfast in the morning?

Are you an early morning eater, hungry right when you hop out of bed?

Or do you wait for a later breakfast, adopting more of an intermittent fasting approach?

I typically eat breakfast around 6 to 7 am.

My typical go-to breakfast consists of a smoothie.

What’s typical for you?

What Exactly are GMOs

And why you should do everything to avoid them

Wondering why it’s such a big deal to choose products that say ‘non-GMO’ on the label? GMO stands for ‘genetically modified organisms.’ You may even see ‘GE’ for ‘genetically engineered.’ The FDA says GMO foods are created by using rDNA technology, which essentially means they’re bio-engineered foods.

The thought was that these foods would breed bigger or more nutritious versions, but it turns out that when we mess with Mother Nature, things can become dangerous. Bigger isn’t always better. In fact, it can do some significant damage to your health and the environment.

Here’s why you should stick to certified organic foods that are free of GMOs for the sake of your health and the well-being of our planet:

– They use toxic chemicals
While GMOs were made to try to resist pests, the toxic chemicals they are grown with, and the residues from pesticides are very hazardous for your health. In lab tests, animals that were given GMOs had kidney, spleen, liver, adrenal gland, and heart damage. They also had compromised immunity.

– They use more pesticide than non-GMO crops
GMO crops may have had hopeful intentions when they first hit the scene, but the amount of chemicals required is harmful to everything around them. They were supposed to reduce pesticide usage, but they use more pesticides than the non-GMO crops combined.

– They’ve created superweeds
Because the weeds are adapting to glyphosate, one of the chemicals used for GMO crops, they’ve become stronger and more resistant. New toxins and operations are needed to get rid of them.

– They increase global warming
With GMO crops, synthetic nitrogen fertilizers are used. These emit greenhouse gases that are much stronger than CO. Plus, they use a load of fossil fuels to make these synthetic fertilizers.

– They harm good insects
Butterfly populations have suffered from the toxins associated with GMOs. Plus, many of these pesticides are to blame for the decline in the population of bees.

And the worst of it all…family farms are being pushed out, and the best way to bring food back to its roots is to support your local non-GMO farmers. Choose non-GMO foods for the environment, for the economy,and for your best health too!

There are countless options available, so you will have an easy time finding Non-GMO options to feed yourself and your family. Look out for the “Non-GMO” symbol on your foods, and choose organic as much as possible. If you need to pick and choose what you purchase as organic, make sure to go by the Clean 15/Dirty Dozen list that is put out each year by the EWG.

These lists will tell you what you should purchase organic, and what produce can stand to be bought non-organic. Print the list out and put it on your refrigerator, and be sure to seek out the new list coming out next year!

Did you know peppermint tea helps with your digestion? It also tastes great, and the little zing of spicy mint can wake you up in the morning.

Adding a cup of peppermint tea to your daily routine is beneficial for many reasons:

  • antibacterial, antiviral and anti-inflammatory properties that help your immune system stay strong
  • can help combat seasonal allergy symptoms
  • naturally helps you to focus better
  • helps your digestive system run smoothly

Pick up a box of peppermint tea next time you’re at the grocery store and give it a try!


Are you a plain water kind of person, or do you like to spice it up with some added flavors? There’s not much I love more than a tall glass of cold water, but it is fun to spice it up from time to time. You can even add some immune-boosting properties to your water by making some infused water, keeping your immune system strong this cold and flu season.

Some excellent water immune-boosting infusion ideas include:

  • Orange & Cinnamon Stick
  • Pear & Rosemary
  • Pomegranate Seeds & Clove
  • Apple & Orange




Why You Should Always Wash Your Produce First

And how to do it right

You’ve stocked your fridge with fruits and veggies and are on your way to eating more healthy foods. There’s one more important step to take before you prepare your foods to eat — wash them.

Sure, you probably rinse off an apple before you take a bite, but there’s more we can do to make sure we’re rinsing off any pesticides that may be lingering.

If you want to avoid accidentally ingesting bacteria, mold, or yeast, you should most certainly adopt these quick cleaning practices before digging into your produce.

Want to enjoy your produce with peace of mind? Follow these tips.

– Try to avoid nicked fruits and vegetables
It’s not always possible to avoid bruised or nicked produce, but if you can, go that route. Pesticides can get inside your fruits and vegetables this way, making it hard to truly clean your produce since it’s seeped inside through the cuts.

– Always wash your produce, even if you don’t eat the skin
You might think that it doesn’t matter if you wash your potatoes or carrots if you’re just going to peel them. However, pathogens can still linger on them or worse, get inside the parts you plan to eat as you prepare them.

– Don’t soak your produce
Soaking produce in plain water only makes for a contaminated bath. So if you have strawberries and let them soak, you’re only allowing them to fester in any pesticides you wanted to rinse away. Give them a quick wash instead.

– Use a fruit and vegetable wash
When you clean your produce with fruit and vegetable wash, you get rid of pesticides, waxes, and other unwanted chemicals on your food. You’ll apply it and then rinse it away to have the cleanest version of your food. But before you reach for a fruit and vegetable wash at the store, those can be pretty pricey! You can easily make one of your own with ingredients you’ve already got in your kitchen.

For one, you can mix 2 cups of cold water with a quarter cup of white vinegar and two tablespoons of lemon juice into a clean spray bottle. Squirt your produce and let the solution sit for a few minutes before rinsing it away.

No vinegar? No problem! Mix a cup of water with a tablespoon of lemon juice and a tablespoon of baking soda. This foamy mixture can be sprayed on, left for 5 minutes, and then rinsed away.

Now you can enjoy the full benefits of your produce without any hidden toxins to slow you down.

Natural (and Delicious) Ways to Boost Your Immunity

During cold and flu season

Tired of cringing in fear every winter when a chorus of sneezes and coughs echo all around you everywhere you go? If you want to avoid getting sick, the best step you can take is to prevent it by boosting your immunity.

What are the typical immune-boosting tricks you use during the cold and flu months? Please drop me a comment below.

Making a few tweaks all season long will help to keep you from becoming part of that chorus of sneezes and coughs and give you the energy to feel healthy and strong. It’s as simple as knowing what to put on your plate.

– Peppers
Peppers are plentiful, and what’s more, they don’t need to be spicy for you to get all that vitamin C. Choose bell peppers to cut up and dip into hummus or use them to make fajitas. Yum!

– Citrus fruits
Craving something sweet? Serve up some citrus, and you can’t go wrong. It’s not just oranges and grapefruits, though. Squeeze lemons and limes into what you cook or use them to make homemade salad dressings for an extra boost. Mangos are also part of the citrus family. Try adding mangoes in as dessert this season for an extra boost and a delicious, guilt-free dessert.

– Blueberries
Blueberries have long been applauded for their superfruit status. They have a type of antioxidant known as flavonoids that can help keep your immune system strong, preventing damage to your cells. Add them to yogurt or oatmeal in the morning, toss them onto salads, or simply just snack on them when the mood strikes.

– Green tea
Switch up some of that coffee and hot cocoa for green tea this winter. It has catechin, a potent antioxidant that is good for the immune system. Want it sweeter? Add a spoonful of raw organic honey or use it as a base for your smoothies.

– Mushrooms
If you like mushrooms, you’re in luck. They are full of vitamin D, something your immune system needs to stay healthy. Branch out and choose shiitake or reishi, which are revered in Asian culture for good health. Add them to your omelets, salads, use them as side dishes — the limits are endless.

– Cruciferous veggies
One way to fill up healthfully and keep your immunity thriving is to stock up on cruciferous vegetables. They have vitamins A, C, and E plus loads of fibers. Make a cabbage soup for a hearty and healthy meal or sauté some broccoli, cauliflower, or brussels sprouts as a side dish. Kale and bok choy are also a part of this family of immunity-boosting vegetables.

Aside from what’s on your plate, you can also make sure to take elderberry syrup daily as a preventative measure. Ginger tea is also another immune-boosting trick I like to sip on all winter long.

Ultimately though, the key to staying well when illnesses abound is to eat these foods that give your body the nutrients it needs to fight off any intruding germs and keep you healthy!

7 Healthy Herbs

Your should always have ready in your kitchen

Want to add more flavor to your food and infuse some added nutrients in, too? Keeping some essential herbs and spices in your kitchen will help you do this very quickly. Not only will you cut down on the salt you use by adding other flavors to your dishes, but you’ll also be getting more health benefits from them too.

I’ve put together a list of 7 medicinal herbs that no kitchen should be without! What’s your favorite herb to cook with? Comment below and let me know.

1. Basil
While it’s best fresh, you can use dried basil leaves to make delicious Italian dishes. Plus, it helps your digestive system and keeps things moving. You’ll also have less frequent headaches and find yourself in a better mood.

2. Black Pepper
It adds just enough zing to bring out the natural flavors of your food. Black pepper also helps to stimulate your digestive system and brings relief from gas.

3. Cayenne
Cayenne pepper adds a pretty red hue to foods like potatoes and fish. It’s also good for clearing out phlegm when you have a cold. And if you feel like you might be coming down with something, add more of it to your dishes for preventative maintenance on your immune system.

4. Cinnamon
Grate fresh cinnamon (or use the powdered stuff) atop homemade applesauce, oatmeal, tea, or coffee. It can help kick a cold to the curb and break fevers. Got achy joints? It can help relieve them with its natural anti-inflammatory properties.

5. Garlic
Garlic is probably the most wondrous of all the spices out there. It can help your digestion, liver, can clear plaque from your arteries and can lower blood pressure. It can also make sore throats and colds disappear faster. For the best results, eat it raw. You should chop it up first and let it sit 20 minutes to allow the powerful components in it breathe. Can’t handle the spice while it’s raw? Wait that 20 minutes, then gently sauté for a minute or two to enjoy the benefits.

6. Oregano
As a potent antioxidant, you can double up on your health by adding oregano and basil to your dishes. It’s terrific for clearing phlegm and keeping your digestive tract healthy.

7. Peppermint
Peppermint truly soothes the body. It relieves digestive issues and can reduce your temperature when you’re running a fever. Make it into a tea with raw organic honey to relieve sore throats or help with a headache.

Others to keep around are ginger and turmeric, which look similar in root form. Both can help with inflammation and strengthen immunity. Choose organic when reaching for these herbs and spices — non-organic herbs and spices are treated with pesticides that can store in the tissues of your body.

Using organic will keep you from taking in these nasty compounds while getting what you need from these flavorful medicinal herbs.

I have a small challenge for you to try this week.

Instead of thinking of any food as “good” or “bad” — try to erase that from your mind this week.  Instead, think of every food decision you make as a way to fuel yourself throughout the day.  Think: will this be proper fuel and help me get through my day feeling good?  Or will this slow me down, cause a headache and bloating, or make me want to take a nap?

I think we forget to consider how food actually makes us FEEL, and we spend more time focusing on how good something tastes.  Try this shift in perspective for a few days and see what happens!