healthy living

Secret Detox Tip: Breathe Deep


Please take a deep, deep breathe into your abdomen and feel the detoxing effects….

Deep breathing, where you fill your belly and expand your diaphragm downwards, is one of the most powerful exercise you can do to activate your lymph system which helps to detoxify your body. Think of your lymph system as your own personal garbage removal system (which most of us will need in full steam). Practice 10 deep slow breaths counting 4 seconds in, 8 seconds hold and 8 seconds out. You can do this exercise while listening to people talk, reading, driving, watching tv, walking the dog, during meditation or while exercising. There is no excuse why not to do this.

According to the ‘Tao of Breathing’ up to 70% of our body’s waste products are eliminated via our lungs and the rest through the urine, skin and feces. When the efficiency of our lungs is reduced due to poor breathing and less oxygen is available to our cells, it slows down the flow of blood which carries wastes from the kidneys and lungs. Our lymphatic system which fights off viral and bacterial invaders is weakened along with a slower digestive process. Breathe long slow and deep in a mindful state as often as possible. You can even try humming while you exhale. It’s very relaxing!


How to Make Sun Brewed Tea

Sun Tea

It's getting hot!!! It's the best times for cold, refreshing iced tea, but who wants to stand over a stove to heat up steeping water when it’s hot outside? Option #2: make sun tea! The sun does the work for you and it’s super simple.

1. Find a glass jar that’s big enough to make enough tea for you (quart to a half gallon to a gallon!). Fill th container up to an inch from its top with cool water. Any glass vessel will do as long as the bottle’s neck is wide enough to admit tea bags and the glass is clear.

2. Add your tea bags. Use two if you’re making a quart and 5 if you’re making a half gallon. Hang them inside the water. Cap the jug tightly, letting the lid hold your bags in place. If you’re using loose leaf tea, just use an equal amount.

3. Place the tea jar outside in direct sunlight. Take a peek at it every hour to make sure it’s not in the shade and that nothing has happened to it.

4. After 2-3 hours of direct sun, it’s ready! Enjoy or store in the fridge for later.

This process works because the water in the glass absorbs the sun’s radiant heat. Then this closed glass “heat collector” starts brewing the tea bags and seeps them into the water.

If you want to get creative, substitute tea bags for orange slices or sassafras bark, mint leaves, dried lemon or orange rind, cinnamon, or any savory invention!

You might find that this way of brewing tea, using the heat of the sun, gives your “sunshine tea” a much smoother and less bitter taste than that a tea pot.  Let the sun brew it!

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Mouth Watering Mango Ice Cream

mango summer ice cream

It's super simple to make.  


2 cups frozen mango

1/2 cup coconut milk

2 spoonfuls maple syrup

Blend on high in a high powered blender. You might need to stir a few times. Serve immediately before it melts. Be sure to lick your fingers! And hopefully someone else's too. 😋 

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."


7 Signs you NEED a Massage

1. You haven’t had one for months (or even years)

Massage works best when it is received on a regular basis. As a massage therapist, I/we recommend having at least one a month for maintenance and more often if you have a particular concern.

2. You are athletic

Racing, biking, hiking, kayaking, water skiing, and anything else you can squeeze into life... When you challenge your body physically, they need rest and rejuvenation as well. Massage keeps you active, injury free and moving beyond your current physical limitations.

3. You have a pain in the neck (and no I don't mean a family member or pet) or elsewhere

Pain is your body’s way of communicating to you that something is wrong. The busier we get, the more we tend to ignore our body’s signals. When they are ignored, they get worse. If you have trouble sleeping, walking, sitting or performing any daily function due to pain or discomfort, this is NOT normal! Massage therapy will help.

4. You have headaches

When the muscles around your shoulders, back, and head get tight, tension headaches begin. Regular massage relieves these muscles and headaches and also helps promote healthy posture. Massage therapy has been known to help with migraine headaches as well.

5. You don't have full range of motion

Maybe you can’t turn your head as far as you once could or lift your arm all the way up. Maybe you haven’t been able to touch your toes for a while. Massage can help restrictions become memories.

6. You don't get enough sleep:

It is amazing how many of my massage clients answer that they sleep ‘poorly’ on their massage intake forms. Sleep is incredibly important! We recover and heal when we sleepMassage therapy helps promote healthy sleep habits through by promoting relaxation.

7. You are stressed out

Let’s face it, most of us have a little more stress in our lives than what is probably healthy. One of the best ways to decrease levels of stress hormones and increase levels of endorphins is to get a massage. Massage therapy starts working immediately to help you relax.

So, are you ready to relax? 

Contact me to schedule your massage today! 


phone: (724) 967-1726

Dark Leafy Greens - the super food of Superfoods

Dark Leafy Greens - the super food of Superfoods

A few years ago, I probably wouldn't have dreamed of saying this... but today kale is one of my favorite foods. The more I eat it, the more my body craves it. It's as if it didn't know what it was missing before! It's not surprising though; Kale is the superfood of superfoods. It is a powerhouse of nutrition, yet sadly it and its dark leafy green family are one of the #1 foods missing from the modern american diet.

Want a Quick and Efficient Cleanse?

Want a Quick and Efficient Cleanse?

Forget the dehydrating morning coffee; instead get the glow and the tone with a green smoothie! Drinking a quart of green smoothie everyday is a quick and efficient way to detox, slim down, energize and reduce pesky cravings. In fact, try drinking one before every meal - you are far less likely to binge on refined starches and sugars if you're full on green smoothie.

Cooking with Coconut Oil: Never Been Easier

Cooking with Coconut Oil: Never Been Easier

I'm an avid fan of coconut oil. It tastes great and is inexpensive and easy to use. Plus, it's multi-purposeful. I use my coconut oil for cooking and baking, as lotion, as hair oil, as a base for homemade deodorants and in raw food preparation. My favorite trait of coconut oil is that it does not turn into a trans-fat when heated at high temperatures! This makes it ideal for frying and baking. In addition, coconut oil acts as an antifungal, antimicrobial, antibacterial and antiviral. It is also very soothing to our body and skin.

Eat Kale Chips, Not Potato Chips

Ever heard of kale chips? Believe it or not, they're actually quite delicious and can satisfy a craving for crunchy potato chips like a champ. When I was first experimenting with my diet, I didn't believe they were good until I tried them, but now I love them! I provided a recipe for you below. It only takes 15 minutes and is very easy so now's your chance to stop thinking about eliminating junk food snacks (like potato chips) from your diet and to really do it.

Eat Old Fashioned Oatmeal, not Instant Oatmeal

Eat Old Fashioned Oatmeal, not Instant Oatmeal

I used to be an instant oatmeal eater. It was convenient: rip it open, pour it into a bowl, add some liquid, microwave and ta-da! breakfast is ready all under 2 minutes. Then I learned how to make swiss muesli using old fashioned oats and my life was changed. It's just as fast and easy, but it tastes 100 times better! It keeps me full longer so I'm not starving before lunch and I can add a large amount of super foods to it to boost my health and body. I'm telling you, it's the bomb.