Interview: Brenda Janscheck on Kid’s Health and Wellebing

Today, I am so excited to introduce Brenda Janscheck, owner and founder of Brenda Janscheck Health & Lifestyle. To me, Brenda is the epitome of a superstar mom. She runs her own business, has a family and still finds time to take incredible care of herself. What I am in awe of most, is how she takes care of her two kids. She is an expert in kids’ health and I am so excited for you to read the interview below. Whether you have kids now, want them one day or know anyone who does; this interview will shed some light on how to best care for them. Nutrition is of utmost importance in a kid’s life even from the time they are born. And I’ll give you a hint; mainstream media has most likely thrown you way off and is steering you in the opposite direction you want to go. Keep reading to find out more!

Hi Brenda. Thank you so much for being here today! Let’s get right into it.

1. What do you think is the biggest problem when it comes to kids’ nutrition today? 

The biggest problem to my mind is that so much of the food our children eat is actually completely deficient in nutrition. Parents are so busy that they are reaching for convenience foods, which are highly processed, contain bad fats, are full of additives, colours, preservatives, refined sugars/ flours and rancid oils. These foods are contributing to a dramatic increase in serious illness and disease such as obesity, Type 2 diabetes, cancer, attention disorders and more.

I consider every bite of food an opportunity to properly nourish our bodies, mind and soul, and so many children are missing out on these opportunities each day.

“Let food be they medicine and let medicine be thy food” as Hippocrates said.

2. How do you do such an amazing job adequately nourishing your kids so that their mood & blood sugar levels are stable and their energy stays constant throughout the day?

I know how to create well-balanced meals (protein, good fats and complex carbohydrates) which cover the main food groups. Providing this balance allows my children to stay focused and energised through the day and eating this way will bode well for their future health. I make sure their meals are nutrient dense and I pack them very healthy homemade lunches. It takes me a bit more time, but my children’s health is a priority.

3. Why is it, do you think, that many parents don’t think the same nutritional rules apply to kids the same way they do to adults?  

Parents (and children) are bombarded on a daily basis with advertising for “healthy” kid’s food, like breakfast cereals and muesli bars, when in actual fact these products are mostly very high in sugar and highly processed. A little education in this area can go a long way in improving our children’s health.
For some, particularly those that are busy (which is every parent I know!), there is so much misinformation clouding the real value of our food that they just give up and accept advertisements and mainstream information as fact.
4. How do you deal with your kids being exposed to toxic, processed foods when they’re at friends’ houses and school?

I find this quite frustrating, and obviously I wish that this wasn’t the case, but I have chosen not to create stress around this for my family, as stress itself is detrimental to our health.
My children have a very healthy, 80% healthy wholefoods organic diet, so I know their bodies can handle “sometimes” food on those occasions. Lots of mums in my community have attended my healthy kids’ workshops, so bit by bit I am noticing the pleasing ripple-effect of change. I also hope to do more work in schools to educate children, parents and teachers about the importance of healthy eating.

5. What are your main suggestions for people with newborns and toddlers?

Obviously, breastfeeding is optimal for a minimum of 6 months, but so many mums have issues with this, I advise them not to be too hard on themselves if it doesn’t work out.
And when introducing first solid foods (approx 4-6mths), be wary that mainstream experts suggest rice cereal or grains as the baby’s first foods, but these are in fact not ideal ,and can compromise your child’s gut health, leading to future issues. Stick to fruit, veges and protein. Here is a great guide for babies and early toddlers
And just a note on pre-conception, the health of the parents ova and sperm play a very important role in determining the healthy of the fetus and future health of the child.

6. Approximately how much sugar do your kids consume daily? How do you think this differs from most kids?
My kids consume natural sugar each day, mainly in the form fruit, and a healthy treat in their lunchboxes. The sugar they have is unrefined (eg raw honey, Canadian maple syrup, dates or coconut sugar). These types of sugars still have many of their vitamins, mineral and enzymes intact.
If they are having sugar, I try to accompany it with a healthy fat and protein which helps to slow the absorption of the sugar, and therefore helps to avoid the nasty blood sugar spikes it would otherwise cause. Refined sugar is an addictive poison deplete of any nutritional value and which, in fact, strips their bodies of existing nutrition.

7. What are some small things that can be done about kids nutrition?

I always recommend implementing small changes slowly. Some good places to start would be for parents and children to learn how to read ingredients lists on packaged foods.
Meal planning is a great method of ensuring time is allocated to cooking home-made meals and avoiding last minute take-out or packaged meals. Also, eliminate all nutrient depleted/deficient foods from the pantry, and replace with fresh wholefoods.
I always recommend that my clients focus on the foods that their children love to eat, and I guide them on how to create the most delicious nutrient dense version possible!
Encouraging kids to help in the kitchen is a great idea too. Studies show that they are more likely to eat what they create.

8. Favorite healthy treat to prepare for your kids:
I love healthifying recipes, which is exactly what I did with this very popular version of my “Notella”

We all know and love the scrumptious spread Nutella. But when you consider there are 5 teaspoons of sugar in each two-tablespoon serve, you wonder if there’s a better way.
Well, there are a few healthy versions of the Nutella recipe floating around, and I’ve played around with them and tweaked the living daylights out of these recipes to finally create my family’s favourite version.
We all think it’s much tastier than the commercial Nutella, and it’s much healthier too, using healthy oils and no artificial flavours. What’s more, sugar is not the main ingredient in this version.

We love our Notella:
spread on sourdough toast for breakfast or a snack
spread over apples or bananas
mixed with natural yoghurt
spread on spelt and buckwheat pancakes
mixed with warm milk for a hot chocolate
eaten straight out of the jar with spoon
With regard to the hazelnuts in Notella, I always recommend activating them the night before by soaking in a water and acid medium (like Apple Cider Vinegar) and rinsing well in the morning. This makes the nuts much more digestible.


  • 1 cup hazelnuts
  • 2 tablespoons cacao powder
  • ½ cup pure maple syrup or brown rice syrup or raw honey
  • 2 teaspoons vanilla extract or vanilla powder
  • 1 tablespoon coconut oil, melted
  • 1-2 tablespoons macadamia oil


  • Place nuts in a food processor and blend until smooth.
  • Add cacao powder, maple syrup, brown rice syrup or raw honey (or a combination), vanilla and coconut oil.
  • Whizz up all ingredients. It will be a little thick so add in macadamia oil as required and whizz until smooth.
  • Store in a glass jar in the fridge.

Brenda Janschek is a qualified health coach, supporting busy mums to raise happy, healthy families through preventative health She is a speaker, wellness blogger, and a busy mother of two.

She is an avid spokesperson for children’s health, nutrition and family wellbeing, passionately bringing scrumptious goodness & positive well being into the homes of families throughout Australia.

She is the creator of Brenda Janschek Health & Lifestyle and you can connect with her via her Facebook Community,Twitter and Instagram @brendajanschek.


Coconut Oil: True Love at Its Finest

I have had a serious love affair going on with coconut oil since I was introduced it! So many people are unaware of this miraculous oil. Read this post to discover it in all of its wonder. 

Coconut oil makes you look good, feel good and it tastes fantastic…what’s not to love?

The Health Benefits of Coconut Oil
Used both internally and externally coconut oil:

  • Boosts Energy Levels and Helps Chronic Fatigue
  • Coconut oil is metabolized and converted by the liver directly into energy
  • Maintains Healthy Food Nutrients and is the Best Choice for Healthy Cooking
  • Coconut oil is a highly stable fat that does not oxidize when heated making it a very safe and healthy cooking oil.
  • Increases Metabolic Rate and Leads to Weight Loss
  • Coconut oil increases your metabolism so you burn more KJ’s which leads to natural and healthy weight loss.
  • Supports Immune Function by Killing Disease Causing Bacteria, Fungi and Viruses
  • The MCFAs in coconut oil offer antiviral, anti-fungal and antibacterial properties.
  • Supports and Improves Symptoms of Digestive Disorders
  • Coconut oil possesses a gastrointestinal antioxidant and anti-inflammatory effect.
  • Creates Radiant Skin – As an Antioxidant it Reversing Free Radical Damage
  • Coconut oil provides fat-soluble vitamins, minerals and super nutrition factors to damaged tissue.
  • Is a Beauty Elixir – Excellent as a Skin and Hair Moisturizer
  • Coconut oil nourishes, moisturizes and protects your hair and skin by replenishing the body’s natural oils (Sebum).
  • Helps Reduce Sugar Cravings and Balance Blood Sugar
  • People using coconut oil have noticed their ability to go without food for longer without symptoms of hypoglycemia and with less cravings and feelings of satisfaction.
  • Supports Healthy Thyroid Function and Hormone Balance
  • Regular consumption of coconut oil restores thyroid function by assisting the hormones transport to the cells.
  • Oil Pulling is a Simple and Effective Way to Detox Your Body; An ancient Ayurvedic health tradition which involves using the oil as a mouth wash and spitting it out. The fat enzymes in the oil literally pull toxins, pus and bacteria from the body. It also whitens the teeth.
  • Adults take 2- 4 tablespoons daily and children take 2 teaspoons every morning.
  • When first taking Virgin Coconut Oil start with 1 Tbsp with each meal. Some people experience loose motions for a few days (this may be a sign of intestinal fungal infection or candidiasis as it is being destroyed). For those with a sensitive taste or stomach it may be helpful to mix with tea, juice, yoghurt or add to some food such as oats, nuts and seeds.
  • Virgin Coconut Oil is both safe and recommended for use during pregnancy and breastfeeding.
  • Medium Chain Fatty Acids (MCFA’s) Fats are chains of carbon atoms that are surrounded by hydrogen. The more hydrogen the more saturation and the more stable the molecular structure.
  • Coconut oil is a saturated fat that consists primarily of medium-chain fatty acids (MCFA’s). The MCFAs in coconut oil possess incredible health-giving properties. Other than coconut oil these MCFAs can only be naturally found in mothers breast milk. This is what gives coconut oil its reputation as ‘The breast milk of mother nature’.
  • The shorter MCFA chains require less energy and fewer enzymes to digest. For most people, coconut oil can be emulsified during digestion without burdening the gall bladder or liver. Unlike animal fats it is also friendly for the kidneys and can help dissolve kidney stones.
  • Thus, coconut oil provides more energy more quickly than other fat sources. People who suffer from poor digestion, especially liver or gall bladder problems would benefit more by using coconut oil rather than other oils in their diet.
  • Immune System Enhancing Properties – MCFA
  • Coconut oil contains the following MCFAs: Caprylic acid C8, Capric acid C10, Lauric acid C12, Myristic Acid C14. Each of these contain antiviral, antimicrobial and antifungal properties. Lauric acid has the greatest antiviral activity. Caprylic acid is the most potent yeast fighting substance.
  • Research says that MCFAs disrupt the lipid membranes of viruses, bacteria, yeast and fungi because their membranes are both very similar. This confuses the microbes and viruses causing them to weaken and become easy prey to white blood cells, which in turn strengthens the body’s immune system.
  • Those who suffer from candida and other fungal infections may greatly benefit from coconut oil. Psoriasis and eczema are actually skin infections caused by a fungus and can be helped by applying coconut oil topically.
  • Cholesterol. Much of the mass media claims that saturated fats lead to clogging of the arteries and cholesterol problems, when in reality it is cooked unsaturated fats (commercial and vegetable oils), bad calcium, and foreign cholesterol from eating animal products that constitutes arterial plaque.
  • Coconut oil contains no cholesterol and may actually help lower cholesterol levels. People from areas in the world that have a staple base of coconut in their diet have consistently lower levels of cholesterol than those that don’t.
  • The cholesterol-lowering properties of coconut oil are a direct result of it’s ability to stimulate thyroid function. In the presence of adequate thyroid hormone cholesterol is converted into necessary anti-aging steroids.
  • Dr Raymond Peat who is a leading researcher in hormone health, details how coconut oil, when added regularly to a balanced diet, lowers cholesterol to normal by promoting its conversion into pregnenolone. Dr Peat recommends increasing pregnenolone for women with hormone imbalances.
  • Pregnenolone improves circulation in the skin, gives the face a lift, restores sagging skin, and restores bags under the eyes by promoting the contractions of muscle like cells. Pregnenolone counters fatigue, enhances memory, protects the nerves from stress, and has anti anxiety properties.
  • Antioxidants. Research has also indicated that coconut oil may in itself have antioxidant properties, since the oil is highly stable and reduces our need for vitamin E, whereas unsaturated oils increase our need for vitamin E. Coconut oil is known to produce pregnenolone an anti aging steroid produced naturally by the body and pregnenolone is an antioxidant.
  • Thyroid and Weight Loss. Cooked unsaturated oils suppress the metabolism, contributing to hypothyroidism and weight gain. Bad oils not only suppress our tissues response to the thyroid hormone, they also suppress transport of the hormone on the thyroid-transport protein. Consuming coconut oil regularly restores thyroid function, may help relieve thyroid function, and actually increases the metabolic rate leading to weight loss.
  • Blood Sugar. One of the most noticeable affect for people when they start consuming coconut oil regularly is the ability to go for several hours without eating, and having feelings of hunger without the symptoms of hypoglycemia and erratic blood sugar levels. Erratic blood sugar stresses the system and calls in the need of adrenal glands.
  • Shifting to coconut oil as a major source of our fat and energy normalizes blood sugar levels, increases energy, decreases the stress on our system, and thus reduces our need for the adrenal hormones, and removes the effects of adrenal stress.
  • Cooking. Coconut oil is the most stable of any oil or butter and can be heated to very high temperatures. Therefore if you are going to heat food, coconut oil is the healthiest and wisest choice for cooking. Unlike other fats and oils coconut oil when heated does not form dangerous trans fatty acids because it is a completely saturated fat. Simply making the simple switch to using coconut oil for all of your cooking needs can have tremendous beneficial affects to your overall health and energy levels.

* reference David Wolfe, Eating for Beauty*


  • Organic, extra virgin coconut oil will taste the best and is the only coconut oil I recommend. 
  • Signs of Rancid Coconut Oil:

1. Yellow in colour

2. Blotchy, or a non-smoothe consistency

3. It tastes and smells bad, like stale or bitter – well of course!

4. It makes you gag. This can’t be too clean if you are rejecting it in this way.

Clean fresh and pure coconut oil will be crystal clear when melted and white when solid. During the in-between phase it will naturally be cloudy.

Please note that an initial reaction from coconut oil such as unsettled feelings in the stomach, or a break out of acne, does not necessarily mean that the oil is rancid. A good oil can cause this reaction as your body is going into detox mode due to the effective anti-fungal, ant-bacterial and ant-viral properties in coconut oil. Detox reactions will pass after just a few days of consistent use.


  1. Skin Health: I use coconut oil as my primary face and body lotion/moisturizer. And imagine, all those nutrients you get by eating it, you are absorbing into your skin! *bonus*
  2. Add to a Smoothie (Or Eat Straight from the Jar. I love taking a tsp of coconut oil with a little bee pollen on a spoon)
  3. Shaving cream  (Men and women)
  4. Eye Make-Up Removal : Pure coconut oil is gentle and moisturizing with absolutely no chemicals. It takes off makeup effortlessly and without the harsh chemicals.
  5. Baking
  6. Cooking: Besides grapeseed oil, it is the only oil that won’t turn into a carcinogen when cooked at high heat (carcinogens cause cancer)
  7. Hair mask: After a shower add coconut oil to your hair like a leave-in conditioner. Leave for 2 hours or over night and wash thoroughly once finished. If leaving overnight you may have to wash it more than once depending on your hair type.
  8. Cuticle care: Use as a cuticle care cream
  9. Massage oil
  10. Lip balm
  11. Bug repellent
  12. Shoe polish
  13. Oil pull: gum health, detox, whiten teeth, etc. See how and why in this post I wrote.
  14. Frizz tamer
  15. SPF 4 sunscreen, apply regularly
  16. DIY toothpaste
  17. Facial cleanser

“I personally take around 4 tablespoons of coconut oil per day either on salads, in my cooking or in my cups of green tea!!  I will not go a day without Coconut Oil.  It is also great for the skin and hair.”- Miranda Kerr

Do you feel inspired to deepen your relationship with your natural beauty and health? That’s what I am here for. Contact me today and claim your free Optimal Beauty Assessment!

Video: Listen to Your Body and Enjoy this Precious Life for Optimal Beauty

Optimal Beauty is NOT just about a number on the scale, or feeling fit and healthy for a certain occasion. It’s a lifestyle, and a fabulous one at that! It’s about appreciating the little things, feeling empowered, healthy, vibrant and happy for life. It’s important that we listen to our bodies because there is one thing I know for certain; no one diet works for everyone. We have to learn how to listen to our bodies so we know what it truly needs thrive and function at it’s best.

If you feel called to deepen your relationship with your beauty and wellness, take inspired action now!

How to Practice Gratitude for Your Physical and Emotional Health

by, Danielle Stein

Today, I want to talk about “being grateful”. This phrase seems to be thrown around a lot and when I first heard it I didn’t exactly know what it meant. You may have heard that it’s “good for your health” or “it’s important to practice gratitude every day”. But, what does it mean to be grateful for something? What’s the point of trying to figure it out? It’s important to write it down and say it out loud, but why? And last, what am I MOST grateful for, right now (this is where we will take a look into “my story “).

The word “Grateful” is defined by as: “Feeling or showing an appreciation of kindness; thankful.”

That’s great, but it still doesn’t really look at the true meaning.

Here’s what I have figured out. Being grateful (or “being mindful”) of all the wonderful things you have literally has the ability to improve your life in so many ways. Studies have been done that can speak for each benefit I have listed below. Furthermore; writing down what you are grateful for and/or saying it out loud is the real key. It is truly amazing what a simple, quick exercise can do for you emotionally & physically.

Being Grateful…

  • literally makes you feel happier
  • boosts your overall wellbeing 
  • promotes better focus
  • allows for more overall life satisfaction
  • can make someone more able, socially
  • can make you a better friend allowing you to be able to boost people higher
  • can help you sleep sounder 
  • can make your romantic relationship stronger
  • improves positive thinking
  • can control heart rate variability (because you will be more appreciative and positive)  
  • can improve the immune system (because the immune system is linked to optimism and positive feelings)
  • can decrease stress levels 

As I’m sure you have gathered, being “grateful” has so may benefits; there are basically no limits.

Recently, I was asked, “What are you most grateful for right now?”

My first reaction? My family, friends and fiancé are all incredible and they are all in good health (as am I)! That’s the most important thing. Life in general…is amazing.

And yes, there are much bigger blessings in my life than my answer stated below. However, in that moment I decided to focus on myself and my health & wellbeing.

I told them…

“I have so many things I can be grateful for in my life. It’s hard to pick the biggest. Obviously my friends, family and fiancé come first. But right now, the biggest thing that I am grateful for is discovering true health and wellness and turning that from simply a passion into a career. I now run my own health coaching practice and love every minute of it! I have discovered my true calling and in the process have discovered what it is like to live life really feeling alive and vibrant. I struggled with my weight and energy levels for years. I never really neglected my health, I was just doing all the wrong things. I listened to the media way too much and followed fads. When I finally understood what true nutrition is and learned how to actually take care of myself everything fell into place. It was magical. Weight fell off, energy levels went up, stress levels went down and a sense of clarity draped over me in a way I would have never imagined possible. It truly changed my life and I now have a career where I can help others do the same. What could be better?”

So…what’s your biggest blessing? What are you grateful for?

Tip: Personally, I use Sacred Self’s Gratitude Journal to practice being grateful. I write down what I am grateful for (typically about 5-6 days a week) when I first wake up (while I am oil pulling- see benefits & my how-to guide here). Sometimes I want to skip it, but I don’t because I have learned how grounded, full of love and peaceful I feel after I do. It only takes me about 5-10 minutes and it’s the best way to start the day.  I invite you to experiment and figure out the best way  to practice gratitude for you so you may reap the many amazing benefits too.

~~~Here’s to ultimate health, optimal beauty and appreciating the wonderful life we are living. And from now on, wherever you go, go with a grateful heart!

Like this post? Don’t forget to share it with your friends! xoxo

source: Huffington Post , Pic #1, Pic #2.

Baked Sweet Potato Recipe + Nutrition Profile

Sweet potato (or kumara)  is one of my all time favorite vegetables. Not only is it bursting with nutrients, minerals, vitamins and an amazing optimal beauty food but it tastes absolutely deeeelicious!

Below, find my favorite, simple way to bake sweet potato plus its nutritional profile from Organic Facts.



  • 1 organic, medium sweet potato (if organic you can leave the skin on which is filled with vitamins and minerals if not I do recommend peeling first)
  • Organic extra virgin coconut oil
  • Celtic/Himalayan sea salt
  • Cinnamon


  • Preheat the oven to 400 degrees F or 200 C
  • Chop sweet potato horizontally into circles. You can make them as thin or thick as you like. I prefer a mixture.
  • Place sweet potato onto a baking sheet with parchment paper
  • Drizzle about 1-2 tsp. of coconut oil onto all the pieces
  • Sprinkle sea salt and cinnamon
  • Bake for 30-40 min until soft
  • Place in oven, wait, cool and enjoy!

That’s all! I don’t have exact measurements for the salt and cinnamon because it is definitely determined by preference. This recipe is incredibly simple and amazingly delicious. xoxo, Danielle

Sweet Potatoes, also known as yams, are tuberous crops with the scientific name Ipomoea Batatas. Its plant is a creeper with heart-shaped or lobed leaves. The tubers color vary from purple or red to pale yellow or white, depending upon the variety, soil type, climate and available minerals.

The red variety has drier and harder flesh while the white and yellow types have juicier flesh. The red variety has a characteristic aroma which becomes more prominent on boiling. The more reddish or orange the color of the flesh of the sweet potatoes, the stronger this aroma will be. Perhaps this is due to the presence of beta carotene, whose concentration also increases with the color.

Let’s explore a bit more about the health benefits of sweet potatoes.

Immune System: Being very rich in beta carotene, which is a major antioxidant, along with vitamin-C and B-complex vitamins, iron and phosphorus, sweet potatoes are excellent immune system boosters that can defend your body from a wide variety of conditions and afflictions.

Inflammation: Like the common potato, sweet potatoes also have anti-inflammatory properties, although they do not belong to the same family as common potato. This is primarily due to the presence of beta-carotene, vitamin-C and magnesium. It is equally effective in curing internal and external inflammation.

Asthma: Sweet potatoes are effective for curing congestion of the nose, bronchi and lungs, thereby giving relief from asthma. Its typical aroma helps in this property.

Bronchitis: The concentration of vitamin-C, iron and other nutrients help to cure bronchitis. Sweet potatoes are believed to be capable of warming up the body, possibly due to the sweetness and other nutrients that impact body temperature. This property is also beneficial for people suffering from bronchitis, along with its powerful effect on congestion.

Arthritis: Beta-carotene, magnesium, zinc, and vitamin-B complex make sweet potatoes a hugely important food source for managing arthritis. The water where sweet potatoes are boiled can also be applied externally on joints to ease the associated pain of arthritis.

Digestion: The fiber content of sweet potatoes is higher than that of common potatoes and they taste good too! When these two factors are combined with other minerals like magnesium, which is present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest as well, since they mainly contain starch. They are soothing for the stomach and intestines, so you will avoid any difficulties of passing or digesting them.

Cancer: Beta-carotene, the champion antioxidant and anticarcinogenic substance, is the pigment responsible for the color of the peel of the sweet potatoes. The beta carotene and vitamin-C contained in sweet potatoes are very beneficial for curing various types of cancer, mainly those of the colon, intestines, prostrate, kidneys and other internal organs.

Water Balance: The fiber or roughage present in sweet potatoes helps the body retain water. This maintains water balance in the body, keeping your hydrated and your cells functioning efficiently.

Stomach Ulcers: Sweet potatoes have a soothing effect on the stomach and the intestines.  B-complex vitamins, vitamin C, beta carotene, potassium and calcium are all very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and the resultant acid formation, thereby reducing the chance of ulcers. The anti-inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.

Diabetes: Contrary to popular belief, sweet potatoes are cbeneficial for diabetics. Amazingly, they are very effective in regulating blood sugar levels by helping the proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that sweet potatoes can replace rice or carbohydrate intake as a healthier option.

Weight Gain: This benefit is quite easy to understand. Sweet potatoes are sweet, and they contain very good amounts of complex starch, along with healthy vitamins, minerals and some proteins. Moreover, they are very easy to digest. Thus, they provide a lot of energy and are excellent bulk builders for people looking to gain weight. People who have recently suffered from illnesses, or are self-conscious about being frail or abnormally thin should welcome this news about sweet potatoes, since there are no associated side effects, which most of the synthetic bulk building dietary supplements have.

Other Benefits: They are effective for helping people quit addictions like smoking, drinking and taking certain narcotics. They are good for the health of the arteries and veins, as they protect their walls against hardening. The high concentration of beta carotene (an alternative form of vitamin-A) and phosphorus are excellent for both ocular and cardiac health.

Do you feel you need to deepen your relationship with your beauty and wellness? Take inspired action now!  

20-Step Plan to Re-Vamp Your Life

by, Danielle Stein
Previously posted on:

With a season change upon us, it’s important to take extra good care of ourselves. Therefore, I’ve designed this little 20-step plan, full of tips on how to re-vamp without feeling hungry or doing anything too extreme.

Be prepared to take it easy and wake up the next day feeling better than ever.

1. Start your day with a warm cup of water and lemon.

Ditch the caffeine and instead enjoy a cup of warm water, with the juice of half a lemon and 1 teaspoon of raw, unfiltered apple cider vinegar. This sets you up for good digestion, boosts your metabolism, and will make your liver very thankful. It’s also extremely hydrating and alkalizing, unlike caffeine, which is very acidic and sure to dehydrate you. Caffeine also exhausts our liver and increases our levels of cortisol, which can lead to an inability to eliminate toxins or efficiently burn fat. Yikes!

2. Drink clean, filtered water all day.

Your water should be either warm or at room temperature or warm so your body doesn’t have to waste any of your energy warming it up before it can be beneficial and hydrating. It will also purge you of toxins and increase elimination. And don’t forget, hydration is the key to vitality and health. After all, we’re made of 75% water.

Bored of regular water? Try infused water! Some of my favorite combinations are: strawberry and mint, peach and sage, cucumber and basil.

3. Start your day with greens.

Have a green juice or a green smoothie for breakfast. (Or both!)

3. Meditate.

Or simply sit and focus on the breath for at least 1 to 5 minutes or preferably 15 to 20 min.

4. Relax.

It’s time to get comfy! Watch your favorite movie or read a good book.

5. Skip the sugar.

Make sure you skip sugar and drink some deliciously healing herbal tea throughout the day. Teas are filled with antioxidants and very satisfying. My favorite right now is peppermint or vanilla. If it’s too hot outside for tea, simply make a big batch and place in the fridge for a refreshing drink.

6. Use affirmations.

Write down a few affirmations on a Post-It note and place them on the fridge, bathroom mirror, or any place you’re sure to see them frequently. Throughout the day, repeat them to yourself. One of my favorites is, “Take action, live with purpose, be grateful.” It helps keep me motivated.

7. Snack on activated walnuts.

They’ll satisfy you as well as provide you with brain power. How? Walnuts are a prehistoric food and they contain omega-3 fatty acids (which are usually found in fish sources such as salmon). They help stimulate brain and nervous system.

8. Read what inspires you.

Pick a few articles from blogs and websites that you find inspiring and read them throughout the day.

9. Chew!

Chewing is essential for optimal digestion (and therefore, for a healthy weight and waistline). Try chewing each bite 30 times as a goal. Since you’re having such a relaxing day, you can surely make more of an effort towards this today. Chew, chew and chew some more.

10. Eat in peace.

Be in a peaceful place while you’re eating each meal today; physically and mentally. You should make an effort for this every day, but today is the day to be more conscious of it since you’re making all the rules.

11. Dream big.

Make a list of your 3 Big Goals and 3 Small Goals, as of right now.

12. Feeling creative?

Make a vision board! Use magazines or the internet to make a collage of images that remind you of your most important goals and dreams. Look at this board every day. Visualize these goals happening. This is proven to be very powerful. (Oprah actually uses this strategy!)

13. Light some incense.

My favorite at the moment is white sage. (It’s very peaceful.)

14. Have another fresh juice with carrot, beetroot, celery, ginger and lemon.

It will give you an energy boost and it’s super delicious, the perfect boost and contains tons of vitamins and minerals.

15. Take a bath and spoil yourself with the works.

Use everything! Aromatherapy, bath bubbles, bath salts, and candles. (If using candles, make sure they’re non toxic. Look for ingredients like soy wax, beeswax, and vegetable wax, which won’t fill your lungs with toxins.)

16. Enjoy some low-key exercise.

Connect with nature by walking barefoot on the grass or beach (also great for getting your daily dose of Vitamin D), do some yoga, or simply stretch. Endorphins will surface and lift your spirit and immune system higher.

17. Take a nap.

And don’t feel guilty about it.

18. Cook for yourself.

Try making a new, healthy recipe you’ve been wanting to try.

19. Laugh.

Call your best friend or watch a funny TV show. Laughing is good for the soul and will actually put you in a good (or better) mood.

And finally…

20. Use lavender.

Put some lavender oil on your temples for a calming, relaxing sensation. It’s sure to soothe you and it smells fantastic.

If you want to learn more and obtain your Optimal Beauty dreams you can take inspired action now!


Nutrition Profile: Bananas

Bananas! They are a staple in my every day diet. I literally eat 1/2-1 whole banana each day.

Tips: Keep cup-up pieces of frozen bananas in the freezer (stored in a plastic baggy) for a refreshing, thicker green smoothie. Bananas are best eaten (and frozen ) once ripe (spots) so that they are alkaline once digested instead of acidic. Place bananas in a brown paper bag to help them ripen up faster.

The health benefits of bananas include helping with weight loss, reducing obesity, curing intestinal disorders, relieving constipation, and curing conditions like dysentery, anemia, tuberculosis, arthritis, gout, kidney disorders, urinary disorders, menstrual problems, and burns.

Find some yummy recipes with banana here:  Green Smoothie Recipes, Healthy Banana Bread, Homemade Raw Banana Dark Chocolate, Frozen Yogurt, Banana-Spice Smoothie, Pancakes, Tuity Fruity!

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xoxo, Danielle

BananaThe fruit of the banana tree is eaten directly when ripe or as a part of fruit salads, juice, or shakes. Unripe bananas can cause severe indigestion and  should be eaten only in cooked form. Also, bananas are good toppings for breakfast cereals, or as a snack for a quick burst of energy.

Health Benefits of Bananas

The health benefits of banana include the following:

Weight Loss and Obesity:Bananas are useful for weight loss as one banana only has approximately 90 calories. It contains a lot of fiber as well and is easy to digest. Furthermore, it does not contain any fats. Therefore, a overweight person does not have to eat too many calories if their diet contains some bananas, because they also serve to feel very filling. The roughage will also not make the person feel hungry by inhibiting the release of the hunger hormone, ghrelin. This will reduce overeating, keep a person healthy, but also help them naturally lose weight.

Weight Gain: At the same time as helping people lose weight, bananas can also be useful for weight gain. When consumed with milk, bananas help to increase a person’s weight rapidly. Milk provides the necessary proteins and bananas provides the sugars. Furthermore, since bananas are easily digested, a weak person can gulp 5-6 bananas in a day apart from the regular meals without giving them indigestion. This leads to an additional 500-600 calories which is quite necessary for weight gain. Since bananas have the ability to provide instant energy, sportsmen eat bananas during breaks during games for an extra surge of energy.

Constipation: Bananas contain dietary fiber and hence help in smooth bowel movements. Bananas are said to push out stubborn stools and relieve a person from constipation. They also help in treating other intestinal disorders.

Piles: Piles is characterized by having difficulty in passing stools that may also lead to bleeding. It is believed that bananas help in treating piles. Some people also consider bananas to cause negative effects on the bowels during piles as it adds a lot of bulk, giving additional pressure on the bowels. However, the primary problem with piles is excretion, and bananas definitely stimulate that process.

Anemia: Bananas contain high iron content and therefore aid in treating anemia because iron is an essential part of red blood cells, which is why anemia occurs, low blood cell count due to lack of iron.

Menstrual problems: Cooked banana flowers help in providing relief from painful and excessively bleeding during the menstrual cycle.

It is also believed that bananas are good for arthritis, diarrhea, dysentery, burns, gout, kidney disorder, tuberculosis and urinary disorders.


For personalized assistance with your health and wellness, I invite you to contact me so we can schedule your complimentary consultation. Yes, it’s free!