Cleansing is Simple!

cleanse coverA detox can change your life.  I can say from personal experience that each time I complete a detox I feel better than ever.   It may be summer, but embarking on a raw cleanse can awaken the senses and experience your own natural awakening.

Recently I was diagnosed with GERD otherwise known as GastroEsophageal Reflux Disease.   When I heard this from my doctor I felt like my health was in free fall.   Now I feel like I need to take a look at my diet and give my digestion a break.

Learning to change

Since I was diagnosed I have been learning the tools that I need to change my body from the inside out.   My plan is to embark on a detox/cleanse for 3-5 days this summer and continue to eat whole, unprocessed foods in their natural form, which will give my body energy, and possibly solve the GERD.

I want to share a simple cleanse with you so you can also improve your bowel function, support your weight loss efforts, and be provided with an amazing opportunity to uncover hidden food allergy you may have.

Do it today!

Is this you?  You swear it will be tomorrow, or Monday, or your birthday.  The day you will begin to focus on you and your health.  But that day always slips through your fingers.  These “days” keep passing by you.  You have a really busy life and taking care of yourself has not only dropped further down your “to do” list, it fell off of it.

Sound familiar?

Well, I’m tired, I’m tired of feeling a pain in my esophagus, I don’t want to feel unbalanced, I want to have energy and enjoy my life to the fullest.

Check out this FREE Simple Cleanse here.  By signing up for the Healthy Secretary newsletter, not only do you get the cleanse, which includes one day of recipes and self-care tips, but you’ll receive the Healthy Secretary newsletter, which includes recipes, nutritional advise and information on natural health solutions.

In addition to the free cleanse, I also offer an on-line clean eating plan which you can learn more about here.

Have a great weekend everyone!

Time for a Seasonal Cleanse/Detox

Bring your body back to balance
Bring your body back to balance

Fun fact?  Maybe not, but did you know that your body could be carrying around 5-10 pounds of toxicity at any given time?  What is toxicity?  It’s defined as poison trapped in inflammation and this poison can cause you headaches, bloating, water retention, food cravings and other medical conditions.

But not me, you say (and I say).  You eat clean, you don’t smoke and you use natural cleansers for your body and your home.  Well, I’ve got bad news.  We, and by we, I mean you and I, are exposed to over 2 million toxins each day including the air we breathe, the food we eat (even with clean eating), the water in our showers (very few of us have water purifiers), and our personal care products.

I always recommend a gentle, seasonal cleansing of our bodies.   Nothing too intense like the boxed pills and powders you see on the shelves of natural markets and no starvation.   Eating real, clean seasonal foods strategically will naturally rid your body of toxins that can build up and create havoc for our systems.

Did you know Lisa’s Lentils (the Healthy Secretary) offers a 12-Day Fresh Start program?   It’s a 12-Day guided, easy-to-do, online program.  This comprehensive program educates and guides you through reawakening your sluggish cells and discovering which foods fuel your unique body and which foods sabotage your health.

Included in the program is a recipe guide which you can use long after the cleanse/detox ends with smoothies, soups and treats easy to make and so healthy and good.

By the end of the 12-Day Fresh Start Program you will have:

  • eliminated foods wreaking havoc on your body and creating unwanted bloat
  • learned which foods fuel your body and how to recognize foods on the glycemic index
  • improved your digestion
  • eliminated sugar and coffee cravings that leave you feel tired
  • reduced inflammation that can lead to bloating, headaches and poor digestion
  • tools to de-stress and learned self-care

Read about the 12-Day Detox, and you can register here.

The cost of the basic program is only $35, but feel free to add essential oils and/or supplements at $144 or more.

For great recipes check out my recipage for FREE!

Makeover your Pantry!

Check out this shopping list from Lisa’s Lentils 12-Day Fresh Start Program.  Wondering where to start with creating a healthy kitchen?  Read below!

Following is a “shopping list” useful in preparing healthy meals and snacks that are not only delicious, but are very low on the glycemic scale.  Many of the items below (outside of the fresh produce) will keep for a long time in your pantry so you always have a healthy option available.

Keep in mind anything you currently have in your kitchen that have high-fructose corn syrup or artificial colors and sweeteners should be removed.


  • Amond milk (unsweetened)
  • Coconut milk (unsweetened)
  • Coconut water
  • Rice milk (unsweetened)
  • Sparkling water
  • Tea bags

Canned Goods:

  • Black beans
  • Diced tomatoes
  • Garbanzo beans
  • Kidney beans
  • Tomato sauce
  • Sun dried tomatoes
  • White beans


  • Almond butter
  • Cashew butter
  • Dijon mustard
  • Hot sauce (I like Cholula)
  • Tamari (soy sauce)
  • Sesame seed butter (Tahini)
  • Veggie broth


  • Amaranth
  • Barley
  • Buckwheat
  • Brown Rice
  • Dried lentils
  • Sprouted grain tortillas and breads (all need to be refrigerated)


  • Edamame
  • Veggies
  • Fruit

Nuts and Seeds

  • Chia Seeds (great in shakes)
  • Raw almonds, cashews, walnuts, sunflower seeds and pumpkin seeds


  • Apples, oranges, grapes, grapefruits, cherries, kiwi, melons
  • Carrots
  • Lemons and Limes
  • Garlic
  • Organic mixed greens including kale, spinach, bok choy, green leaf lettuce, romain lettuce, cabbage
  • Yellow and Red Onions
  • Bell peppers


  • Basil
  • Black Pepper
  • Cinnamon
  • Curry Powder
  • Ground Cumin
  • Garlic Salt
  • Garlic Powder
  • Tumeric
  • Paprika
  • Oregano
  • Sea Salt


  • Coconut oil
  • Flax seed oil
  • Extra virgin olive oil
  • Toasted sesame oil


  • 100% REal Stevia
  • Agave Nectar Syrup
  • Grade B Maple Syrup


  • Aged balsamic vinegar
  • Red wine vinegar
  • Rice vinegar
  • White wine vinegar

Once you have yoru kitchen set-up it’s a lot easier to make healthy and quick meals!  It’s quite an investment in the beginning but you can buy one or two new things for your pantry with each grocery trip and eventually you’ll have a kitchen with healthy options.

Have a great week everyone!

24-hour renew


Hello friend.

Over the next 24 hours, you will drastically improve your life. Just by beginning to take care of yourself, you will be setting the foundation for true health. It is so simple to change the way that you eat and de-stress in just one day.

In this guide, you will find tips, tools, tricks, and my signature recipes for revamping the way that you live. Take some time to enjoy a revolutionary new way of looking at how to jumpstart your body and refresh your thinking.

Today, you will not count calories, you will not dwell on fat, you will not feel deprived, and you will not diet. Instead, you will glow and feel beautiful, amazing, supported, and more alive than you have ever felt before. Let me take you on this journey.

My passion is helping my clients achieve their very best.

Imagine this

-You have better sleep Your skin is glowing

-You are waking up without bags under your eyes You are feeling less bloated

-You are walking through the day feeling lighter with every step

-You are eating foods that maybe once called inflammation or some kind of allergic reaction

-You’re looking forward to the next day You’re laughing more with your friends You’re dreaming bigger

-You’re carving out time within your day that is just for you

Does this sound delicious?

Renew in 24 Hours


Superfood & Sassy Smoothie Serves 1

  • ¾ cup unsweetened coconut milk, hemp milk, or rice milk
  • ½ cup frozen mixed berries
  • ½ avocado
  • 1 teaspoon ground flax seeds 1 teaspoon ground chia seeds 1 handful of fresh spinach


~ 10 walnuts and 1 green apple


Orange Arugula Salad Serves 2

  • 1 cup arugula
  • 2 cups spinach
  • 2 oranges, peeled and sliced
  • ½ cup cherry tomatoes, sliced in half 2 tablespoons pine nuts
  • 1 avocado, diced
  • 1-2 tablespoons tahini or olive oil

Place the arugula and spinach in a large bowl. Top with cherry tomatoes, oranges, avocado, and pine nuts. Toss with tahini or olive oil.


~ ½ cup berries of choice


Veggie Bowl

Serves 1 (double the recipe for 2 people)

  • ½ cup quinoa or brown rice 1 cup water
  • 1 cup broccoli, coarsely chopped
  • 1 cup cauliflower, coarsely chopped
  • 1 cup carrots, peeled, diced, and coarsely chopped 1 cup spinach, coarsely chopped
  • 1 red pepper, coarsely chopped
  • ¼ cup fresh parsley, finely chopped
  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds juice of ½ a lemon
  • sea salt and cayenne pepper, to taste drizzle of olive oil or flax oil
  • 2 tablespoons turmeric or curry (optional)

Rinse quinoa thoroughly and place in pot with water and turmeric or curry powder, if using.

Before Bed

~ drink chamomile tea with lemon and raw honey

It’s never just about the food on our plate.

Helpful Tips for Self-Care
•Cuddle up with your favorite blanket, and put a heating pad on your tummy to improve digestion
•Brew a cup of tea and add your favorite local honey
•Do self-massage each night with coconut oil on your feet and hands
•Look in the mirror each day and tell yourself, “I love you”

Work With Me

I look forward to working with you. Please contact me to learn how I can help you effectively lose weight, detox with ease, and achieve endless energy.





These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease © 2014

I used to be thin!

skinnyI have a confession to make, I used to be thin. Really thin, model thin or thinner!!! If you know me now, you might say “you are still thin”. But I don’t think you would be grasping what I’m saying here.

Yesterday I watched a HBO documentary, that I had seen previously, about 6-years ago. The title of the documentary “Thin”. What prompted me to watch it? An Elton John concert the night before. Sounds weird right? Well, maybe not so weird if you understood the context.

I was sitting in front of a couple of adorable girls in their 20’s wearing cute midriff shirts, their tummy so tight and narrow, made me feel like I don’t want to put another piece of food in my mouth, I want to have a narrow tummy like I did some 12 years ago. It made this 107 lb girl feel like quite a fatty.

Yesterday I ended up having fresh squeezed lemon in my water, a salad for lunch instead of my boyfriend’s suggested pizza delivery and some soup for dinner. Today, 1 cup brown rice, a green juice and a pear dish. You think it’s strange that I’m reporting what I ate to you for the past two days? Really not so strange if you suffer from Anorexia.

I had thought I got over this but after seeing those girls at the concert and reminding myself that my high school reunion is next summer made me feel like I really need to lose about 10 lbs so I can be thin again. You see I was very thin, I weighed 85 lbs at the age of 33. Someone had asked me at my brother’s wedding if I was pregnant, and looking back at my photos from that time, I can certainly see why! I weighed the most ever, 118.  It was easy to cut back on what I was eating, but I did it in an unhealthy way. With the addition of coffee, exlax and cigarettes I was able to lose a lot of weight, and I got a lot of complements! Made me feel really great about myself. I would check my body all day long, I would step on the scale before work, when I got home from work and then anytime I ate something I stepped on the scale to see if I gained any weight. Things I would eat would be like a couple of slices of cucumber, maybe a saltines cracker, ramen noodles or a bean burritos from Taco Bell.  I also drank a lot of diet cokes. This was my diet. I would push around my food so people thought I ate, and sometimes if someone had an event which included food I would try to either avoid it or “join for dessert”.

Why am I telling you all this? I don’t want to fall back into my old habits, I need support. Much of what the documentary covered were things I did. I can say I never binge, I never purged, I simply didn’t eat. You can check out “Thin” yourself on Amazon Prime.

A couple interesting observations of the documentary. It looked as though many of the girls profiled had very bad skin, probably from a bad diet. The second item I noticed is their hair was not healthy looking. I really don’t want to fall back into my bad habits because I do want healthy skin and hair. I want to look healthy, but I also want to be thinner. I’m hoping I can figure this out.

If you know someone displaying habits that appear to stem from an eating disorder, please refer to the following resources:

Vegan Queso!!!

Hello everyone, hope you had a great weekend.  I had a fabulous time with one of my favorite people yesterday and on Saturday I did an awesome spa day.   Friday I managed to make Chad, my boyfriend a vegan queso dip which he nibbled on all weekend long while I was out and about.  He loved it so much that I thought I would share the recipe with all of you.  Check out “A Pinch of Yum” blog for more like recipes, I adapted this from that website.



  • 1 C Shredded Vegan Cheddar Cheese (I use Daiya)
  • 1 3/4 C Almond Milk (unsweetened)
  • 3 TBS Flour (I used Bob’s Gluten-Free)
  • 2 TBS Butter (I used vegan butter)
  • 14 oz black beans
  • 1 TBS Taco Seasoning
  • 1/4 t cayenne
  • 1 1/2 C salsa


  1. In a large skillet add taco seasoning, cayenne, black beans,  and salsa, cook on medium heat.
  2. Melt the butter in a small saucepan over medium high heat. Add the flour and stir to form a paste. Slowly stream the milk in a little bit at a time and whisk into the flour/butter mixture.Stir in the cheese. Add the cheese sauce to the chili in the skillet from step one. Mix until well combined.
  3. Keep it on the stove so it stays warm.

I served with blue corn chips, delicious.

Deconstructing Cravings from the Institute for Integrative Nutrition

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

  • Have a glass of water and wait 10 minutes.

  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

  • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.