Grow your roots for everyday living.

Posts from the ‘Weight Loss’ category

Ever Wonder Why Your Child is Hungry all the Time?

Anyone have a hungry, hungry “hippo” child?!

This is what I jokingly and lovingly refer to as kids that are hungry all the time!  What many parents don’t realize is that most of what their children are eating is sugar – cereal, bread, crackers, pasta, cookies, milk, and even sugar – and this contributes to them being hungry all the time!  Most people think of sugar as treats and snacks we eat after meals or to meet our sweet tooth.  However, sugar does occur naturally in fruits, some vegetables and other foods.  And, many of the foods we consume contain “added” sugars.  Without the protein and fat there is nothing to keep us full, which is why 30 minutes after having some chips your child might be pulling at your leg for more!

  • Sugar is actually the only taste we are born with, so we will always naturally crave it.
  • Sugar filled foods actually do not keep us full, instead they make us hungrier more often. Constantly eating foods high in added sugar can promote eating more than what you really need, since you are not providing your body with any substantial fuel.
  • Calories from sugary beverages often get stored as fat in our bodies.
  • Natural sugar is best paired with fat or protein, in order to keep people fuller longer.


–       Eat Slightly Less: bananas, mangos, cherries, grapes, pomegranate, tangerines/oranges, pineapple

–       Eat Mostly: avocados, lemons/limes,strawberries, blueberries, raspberries, cantaloupe, honeydew melon, apples and apricots.


–       Eat Slightly Less: potatoes, yams, peas, and corn.

–       Eat Mostly: asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes are all considered non-starchy vegetables.


–       All have Sugar: The trick with grains is to eat them in moderation because they all have sugar in them. Remember that breads, cereals, tortillas, crackers, rice, pasta, chips, quinoa, oats and barely break down to sugar. Often, grains are a more white, tan or brown color, so if you have multiple items for each meal, watch the colors on your plate.


–       Eat Less: candies, gummy bears, fruit snacks (fruit Roll-Up, Fruit by the Foot, etc.), puddings, jell-o’s, cakes, pies, cookies, donuts, sugary cereals (Frosted Flakes, Fruit Loops, Lucky Charms, etc.), Pop-Tarts, and chips/Cheetos.

–       Eat More: Greek yogurt, ants on a log (celery, peanut butter, raisins), string cheese, hard boiled eggs, cottage cheese, hummus with crackers, veggies with cream cheese, nut butters with fruit, and carrots with ranch dip.


–       High Sugar: Gatorade/Powerade, fruit juices, sodas (diet and regular), Vitamin water, juice boxes (High-C, Capri Sun), Naked Juices, milk.

–       Less Sugar: water, fruit infused waters (by adding berries, lemon, limes, cucumber, mint, etc.), teas without added sweeteners, black coffee.

snackid snack2

Try giving your kids snacks that have more “bang for your buck,” in other words, more nutrients.  Instead of a piece of fruit, crackers, muffin, or tortilla, try adding protein and healthy fat such as with this Owl Rice Cake snack!  All you need is: rice cakes, nut butter, some fruit.  Decorate away!

Rooted in fun and filling snacks xo

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Shake it UP

Blue Bird Rising
almond milk, blueberries, raisins, almonds, walnuts & honey

almond milk, strawberries, dates, chia seeds & vanilla extract

Whole Hearted
almond milk, cantaloupe, banana, coconut butter, coconut, dates, cinnamon, almond butter & vanilla extract

almond Milk, coconut water, kale, banana, nut butter, dates & walnuts

almond milk, banana, dates, nut butter, coconut, flax seeds & granola

San Diego Happiness
coconut milk, Greek yogurt, banana, nut butter, dates & coconut

coconut milk, banana, blueberries, almond butter, protein blend

West Coast
coconut, water, kale, apple, lemon & ginger

Start Strong
coconut water, kale, spinach, celery, apple, chia seeds, flax seeds, dates, honey & spirulina

coconut milk, banana, orange, pineapple, nut butter & almonds

Screen Shot 2015-12-14 at 5.23.46 PM

<- Immune, Inflammation, Infection ->
For Extra Boost Add:

– Bone broth
– Apple cider vinegar
– Collagen powder
– Carlson’s cod liver oil
– “Green Food”
– Bee products (local)
– Protein powder

*Use “unsweetened” milks and other products to keep sugars down.

Rooted in liquid nutrients.

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HERBS As Medicine

Cooking with herbs is an easy way to add flavor and boost your overall nutrition and health.  Herbs can be used in just about everything: juice, soup, salad, sauce, sautéed veggies, or use on seafood/meat dishes.  Experimenting is often the easiest way to get comfortable cooking with herbs.  Here are a few of my favorites:

  • Parsley – Lessens bloating, water retention, may block growth of tumors.
  • Basil – Reduces depression (1/8 cup of day for 3 days will boost serotonin and dopamine).
  • Cilantro – Aids joint Pain, depression, fatigue, rids body of heavy metals, lowers blood sugar, and cholesterol.
  • Dill – Kills bad bacteria, helps digestion, gas, and stomach issues. Very effective at ridding body of E-Coli, similar to an antibiotic. Makes a great sauce with yogurt, dill, and cucumber!
  • Mint – Promotes digestion, soothes the stomach of indigestion or inflammation, helps with nausea, irritable bowel syndrome (IBS), and relief from headaches. Makes very refreshing drinks, adds flavor to summer salads.
  • Rosemary – Boosts brain power.
  • Oregano – Fights inflammation.


*Chop and freeze extra fresh herbs in ice cube trays. Add into drinks, soups or stews!


Rooted in herbs as medicine.

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Simple Salads

Eating healthy can be easy-peasy, nourishing and delicious.  This is the yummy salad I threw together with ingredients purchased from my local fruit stand (except for the feta)!  I do my cooking and food prep based on what is in season and easily available.

Salad Ingredients: salad
Black Beans
Pomegranate Seeds
Sea Salt & Pepper
Olive Oil / Balsamic


Rooted in easy food creations.


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Grocery Shopping Tips

Does going to the grocery store give you anxiety?  This experience does not have to be horrid, scary, intimidating, and super costly!  In fact, it should be just the opposite.  Gain insight into the grocery shopping experience with these tips to help guide you..


1. Shop the Perimeter of the Grocery Store – The most nutritious foods are on outside!  P.S. it doesn’t matter if you are shopping at Whole Foods, the “whole” foods are still found on the perimeter of the store!  Although we all love Whole Foods, just because you shop there doesn’t mean everything is nutritious.

2. Shop According to What Is In-Season – Nutrient-rich and less expensive.  If its available to you, utilize your local fruit stand or farmers market.  This is a fantastic way to go all around!  If needed, supplement with frozen items for those foods not in season.

3. Subscribe to the Market Bulletins – This makes it much easier to purchase high quality items at a low cost.  This is your opportunity to purchase items that you may not normally buy!

4. Plan Ahead – Planning a few meals ahead keeps you in line with your wallet and your waist.  If you go to the store with a grocery list, you are more likely to stick to nutritious foods and less likely to come home with lots of unnecessary, less nutritious goods.

5. Buy Full-Fat Products – Fat does not make you fat!  Fat, is actually good for you!  Low-fat options have more sugar added.  Pay attention to labels as many foods you wouldn’t expect are often loaded with sugar and other fillers, such as; yogurt, salad dressings, packaged foods, cereal, etc.

6. Buy WHOLE foods as Much as Possible – Veggies, fruits, fish, meats, nuts etc.  Stick to foods that come from a plant and stay away from those made in a plant.  Buy packaged/pre-prepared foods in moderation.*

7. Pay Attention to Labels – Remember ingredients are listed in order by weight, so the predominant ingredients will be listed first.  As a general rule of thumb, if there are more than 10 ingredients listed or you can’t pronounce the ingredients, ditch the food, because your body probably won’t be able to recognize and appropriately digest the food either.  Remember to look at how many servings are offered, as the labels are based on serving size.  For example, if you ate 1 bag of goldfish with 20 grams of carbohydrate per serving, and the bag contained 3 servings total, you must multiply 20 x 3 = 60 grams of carbohydrate consumed.  Also, don’t forget about the sugar.  Although there is no adequate amount of sugar, try and stay under double digits per serving.

8. Watch Out for Buying “Liquid Calories” – Juices, smoothies, energy drinks, alcohol, etc. are filled with sugar and calories, so be aware with what choices you are making.  There are zillions of drinks on the market, and even if they are sold at a high end grocery store it does not mean they are healthy.  Remember, water is your best bet!

* is an excellent place to purchase dried goods online, at a discount.  One advantage to this is you are less likely to buy unnecessary items!

Set yourself up for success, not failure.  If you would like extra support, set up an appointment today and we can transform your grocery shopping experience together!

Comfortably rooted in going to the market!

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Bone Broth

Prep and cook time:  12-24 hours. Makes 6-8 cups.

5 pounds organic raw chicken/beef bones, rinsed and cleaned; 
2 tbsp raw apple cider vinegar, seasoned with Celtic Sea Salt / Himalayan Pink Salt, herbs and spices to taste, such as basil, oregano, thyme, cayenne.

-Chicken bones: When you ask the butcher for the bones, be sure to ask for the feet, as well, since that is where collagen is found.
-Beef bones: Ask for marrow bones, such as oxtail, short ribs, knuckle bones (cut in half).

Mix all ingredients in a slow cooker filled with water, or cook in a large pot on the stove.  Turn on low and cook for 10-24 hours.  After cooking, strain fat and solids and save the broth.  This broth can be used for soups, cooking grains, beans, or just drink from a mug.  The solidified fat from the top is excellent for your pets, and can be mixed with their food.

Broth can be stored for up to 5 days in the refrigerator, 6 months in the freezer.

By cooking the bones slowly over a long period of time, it draws the minerals out of the bones, making it pure nutrients for immunity and strength.  Especially excellent for pregnant mamas!


Promotes Strong, Healthy Bones -> Lots of calcium and magnesium.
Fights Infection -> So many nutrients to help balance pH and battle sepsis in the body.
Reduces Joint Pain / Inflammation -> Lots of amino acids – arginine, glycine, proline – and other compounds to decrease inflammation and other compounds.
Heals and Repairs Guts / Improves Digestive Function -> The gelatin can attract and hold liquids, including digestive juices, supporting proper digestion.  
Aids Healthy Hair, Skin and Nails -> Gelatin and collagen.


Rooted in bone broth.

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Pow WOW on Protein Powders

The more real food and whole food sources of protein, such as grass fed and pastured meats and fish, the better. Nonetheless, we often want a boost, so here’s the deal with protein powders.

Grass fed Whey
Goat Protein Powder
Hemp Protein Powder
Brown Rice Protein Powder
Egg White Protein Powder

NO Soy – hormone disrupter (very poor quality in infant and protein powders).
NO Casein – protein in milk, goes through chemical acid process for protein powders.
NO Sucralose – artificial sweetener, that’s been chlorinated.

To receive a complete protein matrix: mix plant based protein powder with animal based protein powder (whey, goat or egg white protein powder).

Within 1 hour after workout to repair and rebuild muscles.

Bulletproof Upgraded Collagen Protein
Soy free, Dairy free, Gluten free, Low glycemic.

Vega One Nutritional Shake
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

Beaming Organic Raw Plant Based Superfood Protein Blend
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

Living Harvest Hemp Protein
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

MRM Veggie Protein
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

*For more info visit under Protein Powder Product Reviews.

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The Healing Power of Sleep

Your Body is Working Behind the Scenes

Sleep is often overlooked and underrated, as many of us seem to forget how necessary and important sleep really is. Getting quality sleep can be the easy, natural and inexpensive fix you need. Whether you are preparing for fertility, trying to lose weight or challenged by certain ailments, you can’t complain about things not operating properly if you are not getting sufficient zzzz’s.

→ Take a Look:

– While your sleeping, your follicles are growing and being recruited.
– Hormones are being released.
– Tissue and muscle repair/growth occurs.
– Energy is restored.
– You’re also detoxing your body in your sleep.
– The adrenal glands need deep sleep, in order to restore themselves.
– Go to sleep by 10:00 pm to renew your adrenals and allow your body to naturally detox.
– Every hour of sleep before midnight is worth 2 hours.

→ How to Attain Deep Sleep:

– Remove EMF emitting appliances from bedroom – tv, radio, cell phone, computer.
– Stop watching TV or using the computer 2 hours before bed.
– Put appliances throughout your house on walls facing outside if possible.
– Avoid, moderate caffeine and alcohol throughout the day – stimulants.
– No sugar or simple carbs after dinner, to prevent a spike in blood sugars.
– Have a little protein and fat right before bed.
– A hot bath, Abhyanga, sauna, castor oil packs and meditation are ideal before bed.
*This can work for people addicted to Ambien.


Get your sleep, it may be just what you need.

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Cuisine Costa Rica Style

I have been pleasantly surprised with the food in Costa Rica.. Lots of fresh fruit, tico style breakfasts, meat, fish, yummy coffee, and perhaps some Imperial’s or sangria for desert. Tico style breakfasts consist of fresh fruit, eggs, rice and beans, toast or tortilla, and perhaps a little ‘queso fresco’ or fresh cheese. Tropical fruit is abundant in Central America, consisting of: plantains, bananas, pineapple, kiwi, papaya, mango, rambutan’s or “hairy leaches”, tamarindo, avocado, and of course coconuts. That is not quite the end of the list, but you get the idea. Meals are based on what is available and in season. There is no doubt that the influences of the US have proliferated, but ‘la comida tipico’ or the customary foods and traditions of Costa Rica, still presides.

What I have noticed most is that people take their time and enjoy their meals. Not surprisingly, in a culture that runs at a much slower pace on ‘tico time,’ eating is not simply about full bellies, but also about time together where food is prepared from scratch and stories are shared.

I have also noticed how much smaller portions are. The plates are smaller and so are the serving sizes, including coffees, deserts and prepackaged drinks. Yes, people eat bread and pasta, drink beer and wine, but it does not seem to be in the excess that Americans often do. This is not a concept unique solely to the countries in Central America however, as I often notice how much smaller portions are when venturing outside the US.

I love food for the sake that it can taste oh so amazing, nurtures our bodies inside and out, while bringing people together. I appreciate that much of this culture seems to share this thought process. xo

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