Love. Live. Eat.

Posts Tagged brain health

Rise and Shine: How to Optimize Your Mornings

Morning Routine

How do you start your mornings?

This may not seem like an important question. However, what you after you get out of bed sets the tone for the rest of your day. I am aware that we all have different circumstances surrounding our lives, some of us are parents, others commute to work, while some work from home. Whatever the case, I suggest you start fine tuning your AM time to see what makes you feel good and what works well with your lifestyle. Pick and choose from the suggestions below to find your most favorable routine.

How to Set the Tone


Meditate- Meditation has been around for thousands of years. It has been known to help with numerous ailments including stress, anxiety, lack of focus, poor memory, poor self-awareness, addiction and more. Headspace is an app you can download to your phone so you can practice anywhere, anytime. How easy is that? Neuroscientists have found that after just 11 HOURS of meditation, our brains actually experience structural changes in the part involved in monitoring our focus and self control. Have trouble focusing on that report or can’t bring yourself to part ways with your 3pm orange mocha frappuccino? Start meditating now!

Try it: Practice for 10 minutes every morning upon rising.

Stretch– While you are sleeping, your body is resting. Often times when we wake up we just go, we don’t ease our way into the day because we have too much to do and not enough time. From the second we wake up until we go to bed, as a culture, we are constantly on the go. This can be detrimental to your body, signaling stress signals within endocrine system. Is is important to wind down at night, and ease into your day to work with your body’s natural rhythm. I don’t know about you but when I wake up my body, my mind follows.

Try it:Take 9 minutes to stretch each morning. Get your routine here.

Exercise- Oh yes! Good ol’ exercise. Some of us are morning people, while others can not function until noon. If you are the former than get your exercise in first thing so you don’t have to worry about it later in the day. It may help clear your head for that important meeting or eliminate some of your daily stress.

Try it: Go for a walk, hit the gym or sign up for your favorite exercise class. Personally, I am a huge fan of taking classes in the morning, it eliminates unnecessary thinking when I am not quite awake. Kids still sleeping? Great! Pop in your favorite workout DVD or practice yoga.

Eat Up- I know you’ve heard it before, and you’re about to hear it again, breakfast is the most important meal of the day. This is because it sets your metabolism up for the day. In addition to fueling our bodies, we need to fuel our brains. Our brain requires an array of nutrients to be healthy such as omega-3s, folate, vitamin E, complex, choline and many more. Begin your day with a well balanced meal complete with complex carbohydrates, protein and a little healthy fat.

Try it: Start your day with eggs, oatmeal, or a protein rich smoothie.

Ready, Set, GO! 

Once you experiment and find what works for you, try to stick to your routine 7 days a week. If you wake up later on the weekends, it will be more difficult to stick to your routine come Monday morning. Keeping up your routine will also help you feel in control, organized and sane. I can’t tell you how much my life has improved once I found a method to my morning madness. When my life is chaotic, my work and personal life suffer. I don’t know about you but I am a much happier person when my work and relationships are happy.

Lorin’s Strategy #5

self love

Shift Your Self-Perception

“You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe deserve your love and affection.”  – Buddha

Have you ever experienced an interaction with someone you consider to be flawless then come to find he/she is the most insecure person you’ve ever met? Or someone who has the most warped body image when they are simply beautiful just the way they are? Or do you find yourself constantly putting yourself down and comparing yourself to others? The common underlying theme here is the lack of love for the self and it directly affects your success.

This is the last strategy to a New You because it is the most important. Everything good stems from within. I can’t tell you how many times I have heard someone I care about put themselves down without building themselves back up; “I hate my body,” “my thighs are too fat,” “I can’t go after that promotion, I am not qualified enough,” and the list goes on… It can be incredibly difficult to see the people you love tear themselves apart. So what gives?

According to the Universal Law of Attraction, our thoughts, feelings, words, and actions produce energies, which attract like energies. Negative attracts negative and positive attracts positive. The key to mastering this law is to focus your attention on what you want to attract. If you’re constantly harboring self-doubt, feelings of being inadequate or plain ol’ negativity you will attract negativity. This negative energy affects every single cell in your body, then radiates outward causing a chain reaction of more negative energy. If you’re down on yourself about one thing, it will manifest into other areas of your life. Before you know it, you are unhappy and clueless as to why.

“Turn that frown upside down.”

It pays to be positive. Research indicates that positive emotions contribute to a number of important life outcomes including friendship development, marital satisfaction, higher incomes, and better health. Positive emotions momentarily broaden people’s attention and thinking, enabling them to draw on higher-level connections and a wider-than-usual range of percepts or ideas. Sayonara negative thoughts.

Don’t worry, being 100% comfortable in your own skin is a rare commodity these days. Possessing the ability to accept yourself unconditionally, imperfections and all, although incredibly important, is very hard to do. In reality, no one is perfect but for most of us, there is a little voice inside which tells us we are the odd man out. Life is then a constant battle to fit inside this mold that society has created.

Culturally we equate self-worth to our success, social status, wealth, youth, attractiveness, careers, and love lives. If you tie your self-worth to the external world however, you will never be capable of self-love. Every time you crush a goal or acquire the latest, hottest possession, your ego will move on to the next one.

This never-ending cycle will continue to make you feel inadequate and unfulfilled until you break it. So let’s do just that and break it! We must start with changing the lenses through which we see ourselves. We must embrace the imperfections, embody positivity and practice loving each and every unique inch that makes us who we are…flaws and all.

“Don’t compromise yourself, you are all you’ve got” – Janis Joplin

This journey starts with you, surrounding yourself in your own love and appreciation. Read on for steps from Tess Marshall to discover your worth and how to start this empowering journey. Start slowly, it’s a marathon not a race and enjoy each step of the way. The moment you start to truly love and accept yourself is the moment everything will fall into place. This decision directly affects the quality of your relationships, work, health, leisure time, faith, and future. So go get started…

1. Begin your day with love (not technology). Remind yourself of your worthiness before getting out of bed. Breathe in love and breathe out love. Enfold yourself in light. Saturate your being in love.

2. Take time to meditate and journal. Spend time focusing inward daily. Begin with 5 minutes of meditation and 5 minutes of journaling each morning. Gradually increase this time. Click here for 10 science based reasons to start meditating today.

3. Talk yourself happy. Use affirmations to train your mind to become more positive. Put a wrist band on your right wrist. When you’re participating in self-abuse of any form, move the band to your left wrist.

4. Get emotionally honest. Let of go of numbing your feelings. Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. Mindfully breathe your way through your feelings and emotions.

5. Expand your interests. Try something new. Learn a language. Go places you’ve never been. Do things you haven’t done before. You have a right to an awesome life.

6. Enjoy life enhancing activities. Find exercise you like. Discover healthy foods that are good for you. Turn off technology for a day and spend time doing things that make you feel alive.

7. Become willing to surrender. Breathe, relax, and let go. You can never see the whole picture. You don’t know what anything is for. Stop fighting against yourself by thinking and desiring people and events in your life should be different. Your plan may be different from your soul’s intentions.

8. Work on personal and spiritual development. Be willing to surrender and grow. Life is a journey. We are here to learn and love on a deeper level. Take penguin steps and life becomes difficult. One step at a time is enough to proceed forward.

9. Own your potential. Love yourself enough to believe in the limitless opportunities available to you. Take action and create a beautiful life for yourself.

10. Be patient with yourself. Let go of urgency and fear. Relax and transform striving into thriving. Trust in yourself, do good work, and the Universe will reward you.

11. Live in appreciation. Train your mind to be grateful. Appreciate your talents, beauty, and brilliance. Love your imperfectly perfect self.

12. Be guided by your intuition. All answers come from within. Look for signs and pay attention to your gut feelings. You’ll hear two inner voices when you need to make a decision. The quiet voice is your higher self; the loud voice is your ego. Always go with the quieter voice.

13. Do what honors and respects you. Don’t participate in activities that bring you down. Don’t allow toxic people in your life. Love everyone, but be discerning on who you allow into your life.

14. Accept uncertainty. Suffering comes from living in the pain of the past or the fear of the future. Put your attention on the present moment and be at peace.

15. Forgive yourself. Learn from your mistakes and go forward. Use this affirmation, “I forgive myself for judging myself for __________ (fill in the blank i.e.: for getting sick, for acting out, for not doing your best.)

16. Discover the power of fun. Self-love requires time to relax, play, and create face-to-face interaction with others. Our fast-paced world creates a goal setting, competitive craziness that doesn’t leave room for play. Dr. Stuart Brow says, “The opposite of play isn’t work, it is depression.”

17. Be real. Speak up and speak out. Allow yourself to be seen, known, and heard. Get comfortable with intimacy (in-to-me-see).

18. Focus on the positive. Go to your heart and dwell on and praise yourself for what you get right in all areas.

19. Become aware of self neglect and rejection. Become conscious of your choices. Ask yourself several times throughout the day, “Does this choice honor me?”

20. Imagine what your life would look like if you believed in your worth. Dedicate your life to loving you. Make it your main event.

21. Seek professional help. Self-rejection and neglect is painful. You deserve to be happy. You have a right to be accepted and loved. If necessary, seek help from a support group, counselor, or coach. It’s the best investment you can make.

22. No more comparisons. Remember that you are perfect just the way you are. Being in a pattern of compare and despair only makes you focus on the negative, when there’s SO much to be grateful for.

23. Build your letting go muscle. We’re constantly holding on to things in our past, and it can tend to weigh heavy on our souls and even give us low self-esteem. The more blocks we clear, the more we can really live big in the area of self-love.

 It may seem like a daunting journey, but trust me, you’re worth it.






Baumeister RF, Bratslavsky E, Finkenauer C, Vohs KD. Bad is stronger than good. Review of General Psychology. 2001;5:323–370.

Waugh CE, Fredrickson BL. J Posit Psychol. 2006 Apr; 1(2):93-106.

Harker L, Keltner D. J Pers Soc Psychol. 2001 Jan; 80(1):112-24.

Doyle WJ, Gentile DA, Cohen S. Brain Behav Immun. 2006 Mar; 20(2):175-81.

Marshall, T. 21 Tips to Release Self-Neglect and Love Yourself in Action. 

Lorin’s New You Strategy #4

Lorin’s New You Strategy #4


Keep Your System Clean

There is no denying that we live in an ever-increasing toxic world. We are constantly exposed to toxins, chemicals, and carcinogens (cancer causing substances). Many of the toxins abundant in the environment today did not exist 30 years ago, including certain pesticides, herbicides, and industrial chemicals that can enter our bodies through the food, water, and air supplies. Formerly nutritious foods have been denatured to the point that they have very little benefit, and air and water have become dangerously polluted. Personal care products are not regulated by the government and aren’t required to conduct health studies or pre-market testing of the chemicals even though everyone uses them.

What is even more staggering is exposure to the toxic substances begins before we are even born via the placenta. In a 2004 study lead by the Environmental Working Group in collaboration with Commonweal, on average 287 chemicals were found in umbilical cords of 10 babies in US hospitals. They found that of the 287 chemicals 180 cause cancer in humans or animals, 217 are toxic to the brain and nervous system and 208 cause birth defects or abnormal development in animal tests. The combination of these carcinogens have never been tested.

Toxins can become trapped in our body’s organs and tissues, which over time can negatively impact health, reduce vitality and eventually contribute to the development of chronic diseases. Our body’s have the ability to detoxify on their own, however, as the toxicity of modern life increases, the needs to detoxify are also increased. Sadly, our body’s ability to detoxify hasn’t accelerated at the same pace and therefore gets backed up and we become toxic.

How do you know if you are toxic?

Do you identify with any of the following concerns:

  1. Lack of energy: fatigue, frequent afternoon slump, or always tired.
  2. Digestive issues: bloating, gas, food allergies, leaky gut syndrome, IBS/IBD, or constipation.
  3. Weight fluctuations: easily gain weight, can’t loose weight even if you follow a healthy/clean diet and exercise,or can’t keep on weight.
  4. Mental clarity and mood: foggy mind, difficulty concentrating, or frequent mood swings.
  5. Immunity issue: seasonal allergies, colds and viruses every year, congestion, or mucus.
  6. Deeper health challenges: skin breakouts (redness, rashes), muscle pain and joint stiffness, bad breath and body odor)

If you have or experience any of the above symptoms, then it is time to give your body some TLC. Please read on to see what you can do.

11 Reasons to Detox

There are several reasons to detox. When done in a healthy, controlled environment following a reputable program, cleaning out the gunk can provide numerous health benefits. Here’s 11:

  1. Remove toxins, chemicals, pesticides, herbicides, and carcinogens from the body
  2. Prevent chronic disease
  3. Enhance immune system function
  4. Lose weight
  5. Slow premature aging
  6. Improve quality of life
  7. Increase energy
  8. Improve skin quality
  9. Mental and emotional clarity
  10. Restore balance to our body’s systems
  11. Enhance digestive system and improve nutrient assimilation

Keep Calm and Go Detox!

If you want to be healthy, you must live like a healthy person. This may seem like a logical statement but how many people do you know exude health? In order to enjoy health and vigor of body, mind, or spirit, it is critical to remove anything that could hinder this from our lifestyles. Okay, this may sound good in theory but if we were to try to rid our lives of all the sources of toxins it would be nearly impossible. So what do we do? My answer is simple: follow the good ol’ 80/20 rule and participate in a detox program 1-4 times a year to give your body the break it needs and a chance to repair and rejuvenate. Done and done.

When a new client comes to see me, a common recommendation is for them to try a 14 or 21 day detox program. The reasoning behind my recommendation is the fact that we several of the symptoms I see are caused by a toxin overload. As you saw above, fatigue, weight loss resistance, brain fog, allergies, digestive disturbances are all rooted in a toxic environment.

When I think of a “detox” several words come to mind. Some are positive and some are not. Sadly, the most popularized detoxes are associated with the words: hunger, liquid, juice, water, headaches, fatigue, and boredom. What if I told you detoxing doesn’t have to have a negative connotation? I happen to know of a fabulous program that is 14 or 21 days depending on your needs. My clients have associated the following words with the program: easy, fun, tasty, energizing, freeing, healthy, and thinning. For more information please click here.

keep calm and go detox


If you aren’t ready to dive head first into a detox (although I highly recommend it) you can start with the following:


  • Consume naturally detoxifying, liver-boosting foods and drinks. Ginger, lemon, leafy greens, cayenne pepper, dandelion tea, parsley, cilantro, and milk thistle are all great for this purpose.

    Get a proper amount of water in your system (1/2 your body weight in ounces of water, or more!); this will assist in flushing toxins out of your body. The solution to pollution is dilution!

  • Exercise at least 30 minutes a day. Exercise gets the circulation moving, helping to move toxins along, plus it primes your body and overall health.
  • Consume probiotics every day. You can find probiotics in foods like kombucha, kefir, yogurt, sauerkraut, miso soup, tempeh, and kimchi. I also recommend my clients take a high quality probiotic, you can read more here.
  • Brush and scrape. Start dry brushing your body with a specific body brushing brush to get rid of dead skin cells that hold toxins. Our skin is the largest detoxifying organ so take care of it. Also start scrapping your tongue to help with immunity, digestive health and get rid of bad breath.
  • Start deep breathing to rid the toxins from your lungs.
    • Try it: Sit with your feet on the floor, hands resting on your legs and eyes closed. Breathe in through your nose for four counts, hold for four then exhale through your mouth for eight counts.
  • Consume whole, organic foods.
  • Keep your colon clean through colon hydrotherapy. You can increase immunity, bowel movements, nutrient assimilation, increase energy and kick start weight loss with colon hydrotherapy.


  • Medicines such as hormones, acid blockers and antibiotics
  • Polluted environments: air, water, strong chemicals and fumes, etc.
  • Artificial chemicals: colorings, flavorings and preservatives
  • Artificial sweeteners
  • Stop buying Processed foods
  • Non-organic meats
  • Cigarettes
  • All purpose cleaners
  • Chemical-laden skin care products. Use EWG- Skin Deep as a resource.



Smith-Spangler, C., et al. 2012. Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 157 (5), 348–66.

Environmental Working Group analysis of tests of 10 umbilical cord blood samples conducted by AXYS Analytical Services (Sydney, BC) and Flett Research Ltd. (Winnipeg, MB).

Skin Deep: The essential guide to what’s in the toiletries and cosmetics you use (Pat Thomas)

Lorin’s New You Strategy #3

Lorin’s New You Strategy #3

Intermittent Fasting

Incorporate Intermittent Fasting

Okay, it may seem strange that a nutritionist is recommending you stay away from food, but trust me, it’s for your own good! Fasting, as it turns out, is associated with a number of health benefits that most people strive for such as: improved cardiovascular health, reduced cancer risk, improved hormone response and longevity.

In general we are an overfed, undernourished nation. Part the problem is the fact that we have constant access to whatever our little hearts desire at any given point of the day. When we are constantly eating, our bodies forgo much of their natural processes like repair, rejuvenation, and detoxification.

Now I am not advocating you stop your five to six small meals a day, or whatever it is that works best for you. However, it can’t hurt to give fasting a try if you are looking for increased health benefits or want to change your body composition. Intermittent fasting is an umbrella term that covers a wide array of fasting schedules. Generally, it involves cutting calories either a couple of days a week, every other day, or daily.

I know the last thing you need is another fad diet to keep track of. But don’t think of intermittent fasting as a diet but rather think of it as a lifestyle change. We are essentially mimicking the way our ancestors ate with this schedule. They didn’t have food readily available 24/7. Instead, they would eat for some days then fast until they were able to eat again.


Research shows intermittent fasting produces several biochemical benefits. We are in total control of our health and by altering how much and how often we eat, we can dramatically alter how our body operates. How cool is that?

Science has confirmed there are many good reasons for fasting, including:

1. Positive effects on the hormones insulin, leptin, and as well as insulin sensitivity

  • Intermittent fasting helps reset your body to use fat as its primary fuel. When your body becomes adapted to burning fat instead of sugar, you dramatically reduce your risk of chronic disease.

2. Normalizing ghrelin levels

  • Ghrelin increases hunger.

3. Promoting human growth hormone (HGH) production

  • Fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men. HGH plays an important role in health, fitness, and slowing the aging process. It is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss.

4. Lowering triglyceride levels and improving other biomarkers of disease

  • Interestingly, one recent study that included more than 200 individuals, found that fasting increased the participants’ low-density lipoprotein cholesterol (LDL or “bad” cholesterol) and high-density lipoprotein cholesterol (HDL, the “good” cholesterol) by 14 percent and 6 percent, respectively.

5. Reducing oxidative stress

  • Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.

6. Prevention of dementia

  • Ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.
  • Also, intermittent fasting boosts production of a protein called brain-derived neurotrophic factor (BDNF), which promotes neural health and protects brain cells from changes associated with Alzheimer’s and Parkinson’s disease.
  • Research by Dr. Mark Mattson, a senior investigator for the National Institute on Aging, suggests that alternate-day fasting, can boost BDNF by anywhere from 50 to 400 percent, depending on the brain region.

7. Increases lifespan

  • Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more.

 Give it a GO!!

Okay so know you know why you should do it, but do you know how?

I came across who has personally seen several health benefits from intermittent fasting as thus, has created a fabulous beginners guide on the subject. He also compiled some graphs based on three different schedules that are easy to use (see below).

Honestly, which one you choose is up to you. What works best with your schedule? What time of day can you afford to skip a meal? What is your favorite time to eat? Experiment to find what works best. And rememberconsult with your doctor first.

Let me know what works best for you. I’d love to hear about your experience!


Alternate Day Intermittent Fasting


Alternate Day Intermittent Fasting

Weekly Intermittent Fasting


Weekly Intermittent Fasting

Daily Intermittent Fasting 


Daily Intermittent Fasting


Make Sure You Are Fit to Fast

Avoid fasting if you meet any of the following criteria:

  1. Hypoglycemic or diabetic
  2. Living with chronic stress or have adrenal fatigue
  3. Cortisol dysregulation
  4. Pregnant or nursing mothers
  5. Struggle with or have struggled with an eating disorder




American Journal of Clinical Nutrition. January 2005: 81(1); 69-73

American Journal of Clinical Nutrition. November 2009: 90(5); 1138-1143 Journal of Obesity May 2011: 35, 714-727

International Journal of Sport Nutrition and Exercise Metabolism. December 2008;18(6):617-27

Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011.

Get Your #Detox On!




Over indulge on Thanksgiving? Feeling sluggish? Then get your #detox on! This two week program is perfect for anyone looking to trim down, eliminate excess waste, or to just get back on track. Why wait for 2015??? Get your #detox on now! Your body will thank you! Don’t my word for it, see what clients are saying on my testimonials page.

Sample day:

  • Rise and shine with warm lemon water and a pinch of cayenne pepper
  • Breakfast, 7 am: 2 eggs, topped with pico de gallo, 1/4 avocado
  • Snack, 10:30 am: small handful of almonds, 4 celery stalks
  • Lunch, 1 pm: large green salad with mixed greens, beets, cucumber, 1/2 c. quinoa, shredded carrots, red onion, etc… (or whatever you wish to add)
  • Snack 4 pm: green juice
  • Dinner, 7:30 pm: shake and capsules- detox powder (Pea Protein, PaleoCleanse, see below), 1/4 c. blueberries, 1/2 c. strawberries, 1 handful spinach, 1 tbsp. flaxseeds and 1 c. liquid (water, hemp milk, almond milk)

What you get:

  • 28 high-quality, nutrient rich meal replacements
  • All the necessary professional supplements:
    • Non-GMO pea protein powder
    • Detox powder
    • Amino D-tox capsules
    • Protein digestive enzymes

Also includes:

    • 14 day meal plan
    • Delicious detox friendly recipes
    • Helpful handouts to make your experience effortless!


****Special Price****

11/28-12/5 save 20% and get free shipping (a $10 value)

Combo: 2 week Detox + ProBiophage Probiotics, $191 now $152.80+ tax

2 week Detox, $149now $119.20+ tax


ProBiophage Probiotics

  • Four types of phages (as the proprietary bacteriophage blend PrePhage™)

  • Five strains of probiotics

  • This product is formulated to support the proliferation of beneficial bacteria throughout the small and large intestines in order to promote healthy GI and immune function. This dairy-free formulation is featured in a delayed-release capsule to increase intact delivery to the small intestine by protecting these organisms from stomach acid.

  • Bacteriophages, or simply phages – whose name means to eat or devour in Greek – are benevolent viruses that exclusively infect bacteria. Phages are the most abundant naturally occurring organisms on earth and are relatively benign. We are surrounded by phages, as they can be found virtually everywhere, including in soil, food and drinking water. A single drop of seawater can hold millions of phages and the human body contains billions of them. They prey only on bacteria, never human cells, and bacteria have trouble becoming immune to them.

Email me for more information:  😉

The Power of Probiotics

ProbioticsYour health starts in your gut. In fact, when your gut is happy so is your brain, skin, immune system, cardiovascular system and digestive system. Little bacteria known as gut microbiota live in the small and large intestine and work hard to keep bad bacteria at bay.

Let’s start at the beginning

The colonization of gut microbiota starts at birth. A baby is sterile while in utero until it passes through the vaginal canal then good flora starts colonizing. It continues to develop through maternal milk and cultured foods. The gut microbiota continues to flourish throughout life and to what degree depends on environmental factors.

There are two types of flora: transient flora and resident flora. Transient strains live in the gut for a period for time then exit as part of the fecal matter. Where as resident strains literally take up residence within the walls of the GI tract: grow, reproduce and colonize the gut wall. Transients make substances that residents need while supporting the immune system response. We need both and balance needs to be considered. Which is why a high quality probiotic supplement should be a part of your daily routine.

Why do I want them?

As mentioned above, your health pretty much starts in your gut. Research repetitively shows probiotics support the digestive, cardiovascular, and immune systems. All species and strains produce substances which are detrimental to pathogenic bacteria. All bifidobacterium support detoxification, immune health, help with overgrowth of yeast. L. salivarius is useful in the small intestine and helps to maintain an already healthy inflammatory response. S.thermophilus, L acidophilus, DDS and L gulgaricus make lactase which helps to digest lactose (sugar found in dairy). L.reutri is found in breast milk and if absent may result in diarrhea. L.acidophilus DDS1 and all bifidobacterium produce B vitamins. While others help metabolize fats, proteins and carbs.

  1. In 2012 JAMA published a study that found combining probiotic strains supported healthy digestive function and regular bowel movements (1).
  2. Lactic acid bacteria is currently being considered an adjunctive method of supporting healthy nutrient levels such as folates, riboflavin and B 12. In other words, helps synthesize and assimilate B vitamins (2).
  3. Probiotics actually support the utilization of cholesterol: probiotic bacteria have been shown to break down cholesterol and use it for nourishment (3).
  4. L.rhamnosus and Streptococcus thermophilus has been found to possess the capability to support healthy balance of TH1/TH2 by supporting healthy IL-10 and cytokine levels (4). These gut flora and vitamin D do a fantastic job at regulating the immune response.

How do I keep them happy?

It is common for Americans to have dysbiosis or an imbalance of good and bad gut flora. This occurs mostly through the standard American diet or SAD. SAD is full of refined sugars, artificial sweeteners, refined carbohydrates and processed foods. It is virtually devoid of fermented soy (miso and tempeh), fermented vegetables (sauerkraut), fermented dairy (kefir, yogurt), fermented tea (kombucha). Fermented foods contain probiotics which help gut microbiota keep its balance, integrity and diversity. Prebiotics serve as “food” for these beneficial bacteria. Foods like raw dandelion greens, raw chicory root, raw garlic, raw leek, raw Jerusalem artichoke contain prebiotics.


There are about 100 trillion bacteria housed in the GI tract. Gut microbiota are more abundant than cells in the entire body! So do your best to keep these little guys happy.  A good quality probiotic supplement is a great place to start. I like the flora supplements by Innate Response. Please contact me for more information:

Fun Facts

  • Gut microbiota plays an important role in our lives and in the way our bodies function.
  • The composition of gut microbiota is unique to each individual, just like our fingerprints.
  • Our gut microbiota contains 100 trillion bacteria – ten times more cells than in our body.
  • There are more than 3 millions microbial genes in our gut microbiota –150 times more genes than in the human genome.
  • Microbiota, in total, can weigh up to 2 kg.
  • More than 1,000 different known bacterial species can be found in human gut microbiota, but only 150 to 170 predominate in any given subject. (5)





(1) JAMA, May 9, 2012- Vol 307, No 18.

(2) J Appl Microbiol. 2011 Dec; 111(6):1297-309.

(3) J Cardiovasc Dis Res. 2010 OPct- Dec; 1(4): 213-214.

(4) Clin Exp Immunol. 2011 jul;165(1):94-103


Banana Nut Cookie

It is as easy as 1-2-3-4! With only four ingredients you can whip up a healthy batch of cookies in no time at all.

 Banana Nut Cookie

Banana Nut Cookies


  • Bananas + Oats (GF) + Walnuts + Cinnamon 

Mash 2 large overripe bananas in a bowl. Add 1 cup rolled oats, 1/4 cup chopped walnuts and tsp of cinnamon. With a melon baller drop rounded tablespoons of batter onto a baking sheet and bake for 12-15 minutes at 350°. Makes 1 dozen cookies.

Nutrition Facts:
(per cookie)
Calories: 71
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugars: 2g
Protein: 2g

Detox Time!

In need of a change? Try starting a detox to help jumpstart your routine. I am a huge fan of the Designs for Health Paleo Detox. They offer a 14 day, 21 day, and drum roll please…. 28 day detoxification program. For those of you just looking to get back on track the 14 day is right up your alley.

The 14 day detox changed my life! The positive eating habits required to complete the program stayed with me. I feel great and can’t wait to detox again. – 14 day client, Sausalito

detox shakes

This detox program will help with digestive problems, headaches, fatigue, and often provides allergic relief. Another bonus is it’s easily worked in to your regular routine. Each day consists of two meal replacement shakes, one regular meal, and snacks. Foods that are allowed include: lean protein, unlimited vegetables, fresh fruit, legumes, and gluten free grains. Foods that are eliminated include, but are not limited to: alcohol, gluten, caffeine, dairy, and processed foods.

I lost 8 lbs and have never felt better! – 14 day client, San Francisco

Why wait? Order your kit today! It will ship directly to your doorstep for only $145+shipping and tax. Call Lorin @ (949)338-2201 or send an email to

This 2-week Program Includes:

  • 28 high-quality, nutrient rich meal replacements (a total SAVINGS of $224.00 in meal costs during the detox (using a value of $8.00/meal))
  • All the necessary professional supplements:
    • PurePea protein powder
    • PaleoCleanse powder
    • Amino D-tox capsule
    • Plant Enzyme Digestive Formula capsules
  • Shaker bottle
  • Reusable tote bag



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Lolo’s Hot Chocolate

Talk about delicious. If you like traditional hot chocolate, then you’re going to love this healthy alternative. It’s main ingredient is raw cacao powder; a Mayan superfood high in minerals like magnesium, calcium, and iron, as well as heart healthy antioxidants and fiber. Raw cacao powder also contains chemical alkaloids that make you feel happy! There’s a pinch of turmeric in each cup, a popular spice often used in Indian curries. Turmeric has been proven to have anti-inflammatory and anti-cancer properties. And lastly, cinnamon to regulate blood sugar levels and lower LDL. I suggest whipping up a batch and keeping the extra in the fridge to add to coffee in the morning or for an easy afternoon snack. It’s so good you might not end up saving it for later…


Makes 2 servings


  • 2 cups unsweetened vanilla hemp milk or almond milk
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 2 tbsp raw cacao powder
  • dash of nutmeg
  • optional: dash of cayenne


  1. Heat milk in a saucepan over low-medium heat. Add all ingredients and whisk until well combined.
  2. Stir often and heat until desired temperature is reached, about 5-10 minutes.
Nutrition Facts

per serving
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: o mg
Sodium: 120 mg
Dietary Fiber: 3 g
Sugars: 18 g
Protein: 5 g
Calcium: 474 mg
Magnesium: 77 mg
Iron: 3.5 mg


Easy Salmon Dinner

Easy Salmon Dinner

Dinner tonight was nutritious, delicious and the best part is, it was expeditious! I came across some wild, Alaskan pole caught Coho salmon from Whole Foods on sale. According to the Monterey Bay Aquarium Seafood Watch, this is the best choice for salmon. It is quite difficult selecting seafood that is considered safe and with low levels of dangerous toxins, like mercury. I often look to the Seafood Watch for help. This clever little guide is available online, in a printout or as an app for your smart phone.

Quick and Easy Dinner

My Spiced Salmon recipe only takes 6-8 minutes and is absolutely delicious. As a side I opted with salad (because I had some in my fridge) and mashed yams. Tip: keep a mixed salad sans dressing in your fridge so you can make time for some greens during your busy workweek. Adding dressing right before munching will keep your greens from wilting.

The mashed yams were almost as easy as the salmon to make. First, I scrubbed them clean, then boiled them for about 8 minutes or until tender. Next, I mashed the cooked yams using a handheld mixer (if you don’t have one, a fork works just as well). I suggest leaving the skin on for added vitamins, fiber and texture. To flavor the yams I added a little honey and a pinch of sea salt. For sweeter yams, try cinnamon and a tad of nutmeg.

I must say, dinner was a home-run tonight!

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