The Path of Personal Evolution – An essential guide to creating an empowered life.

Web Banner - PY!LC Presented by Marilen Crump, PERSONAL EVOLUTION GUILD

What is the meaning of Personal Evolution?  What area do you focus on and how often?  Many of us want to live more deeply, more connected and feel more empowered, yet the road to development can be confusing without the proper road map.  This session will give you an easy to follow breakdown of some areas where you can begin and let you assess what level you are.  There is even great prompts to help get you moving in areas that include:

  • Faith & Spirituality
  • Nutrition & Wellness
  • Career & Business
  • Plus so much more!

Grab a note pad or your journal and get ready.  Once you complete the lesson, you will find that its conclusion is only the beginning for you.  Blessings to you and your goals… may you have an abundant and memorable evolution!

About Marilen Crump:


Marilen Crump is a graduate of Sweet Briar  College  in  Virginia  and  is  the  owner  of  ArtInspired  (est.  2000) which  provides  self‐development  in  areas  of  Art,  Movement,  Wellness  and  Inspiration.ArtInspired  has  partnered  with  Todd  Health & Wellness and Harvest of Health to create the PERSONAL  EVOLUTION  GUILD  ™,  A  New  Way  to  Engage,  Innovate  and  Strategize Improvements in Your Life. Marilen is a polymath in the  areas of ballroom dancing, photography, public speaking, vocalist,  poetry  and  other  artistic  pursuits.She  finds  great  satisfaction  in  collaboration,  coaching  and  spending  quality  time  with  her  husband Ken and their five children.



Co-Founders Marilen Crump and Dianne Todd
(757) 768-9033 /


Get 25% off your order..

The PERSONAL EVOLUTION GUILD BINDER™ is filled with 50+ starter pages of helpful guides, worksheets, lessons and visually rich resources.  You can even order updates that are available seasonally so that you are always engaged in creating a life of abundance and fulfillment.  Your binder is customizable and is equipped to hold your visions, thoughts, actions, plans and dreams.  It includes pocket-lined dividers in a color-coded system that coordinates with each one of our PERSONAL EVOLUTION GUILD™ (PEG) categories.  The binder cover is flexible and durable enough to accompany you through your self-improvement journey.  Each page is a work of art designed by Marilen Crump and engages the user to include his or her personal touches.  There are even frame-ready art and photographs to fill your home with inspirational images and motivational cues.  Other products are available to supplement your binder as well as other gifts that you can share with those you love and support.  Visit and click on the Powerful You! Special Binder Offer and enter code: PY110316

Clarity as Easy as Breathing – Soulful Energy Empowerment; Learn 3 steps to Capsule of Calm

Web Banner - PY!LC Presented by Alissa R. Okrent, Souls-Compass

When you are asked: “Hey, how’s your day going?”  What’s your typical answer?  When was the last time you really said “hello” to yourself or checked in to assess your energy?  Personal empowerment embodies all aspects of our body, soul and mind, which as human beings, we may take for granted. Regardless of where you are in your life, whatever decade you are living, there are moments you may not be feeling empowered, strong, or connected in a meaningful way to your life. The pace of daily living may or may not change. My BAC2 Method ™ is designed

  • to teach you to raise your awareness,
  • feel more empowered
  • be a more effective decision

It’s all about the “pause”, and pressing the “refresh” button on your internal “health-o-meter”.  The intention of this session is to offer you a simple course correction by creating a new feeling of wellness in your body, allow the mind to calm so you can hear the wisdom of your Soul, regardless of your circumstance.  This class is experiential, practical and fun. Come along, and join me.

You know you are Special and You are a Blessing!

About Alissa R. Okrent:

Alissa Okrent, Souls-Compass

Alissa Okrent is a Holistic Wellness Practitioner and a Board Certified Guiding Mindful Change Coach with more than a decade of experience.  She has followed her passion, supporting her clients in achieving their stress management, health and wellness goals. She works with both individuals and corporate groups, helping them to be more mindful in daily tasks to maximize their life enjoyment, productivity and success.

“To know by experience” is her theme, one she learned earlier in her career as an Outward Bound participant. “Breathe through changes in their lives” is one of her guiding mantras she instills in her practice along with compassion, non-judgment, and by providing a safe haven to enable that personal exploration in her clients.

Benefits of working with you?

She developed The Capsule of Calm, a simple process for feeling calm, clear and focused in the midst of life’s challenges and transitions. Alissa focuses on your human experience, leveraging her intuitive skills and extensive background in professional fitness to mentor you in developing realistic strategies to achieve your personal goals.


Alissa R. Okrent


I am offering a complimentary 20 minute discovery phone session. During our time, you will learn one of your Soul Languages, your mission energy signature. I became a practitioner of this paradigm, because I found this insight transformed my life. This is one of the many tools I use when helping individuals feel more connected to who they are, raise self-awareness and truly experience a sense of inner peace and calmness. I look forward to sharing this information with you!
Click Here


Receive the BAC2 Audio as my gift to you. Enjoy, feel clear and focused throughout your day!
Click Here

How Faith and Food Can Fuel Your Success: Simple Strategies for the Busy Professional Woman

Web Banner - PY!LCPresented by Maureen Wielansky, Food Relationship Expert

If diets worked; you wouldn’t be reading this because I would be out of business. Plus, I bet that you do your best to create a healthy lifestyle, yet chronic symptoms, lack of sleep and constant stress are still your constant companions. After our time together you are going to be able to:

  • The one action that every spiritual mentor took and that you MUST take today in order to fuel your body and your business.
  • How to stop listening to the DIEt experts and jump off their bandwagons so you can create your own rules for skyrocketing your energy and health.
  • How to eat and fuel your body with fast, delicious and healthy food no matter how busy you are.

Finally, you will have simple strategies that you can implement immediately to fuel your success.

HANDOUT – Click Here

About Maureen Wielansky:

Maureen Wielansky is the leader of the Sassy Pants Rebels; a sisterhood of women who lock arms as they jump off the bandwagon together and rebel against restrictions and rules so they can create their own unique recipe for healing and health. Through her Mindful Meal Parties; Maureen helps women heal their relationship with food through the kitchen. Mindful Meal Parties bring women together both live and virtually to batch cook healthy food that is simple, healthy and delicious. Maureen also mentors women privately helping them create a life that is sassy, sexy and satisfying. Her dream is to leave a legacy so big that it puts her out of business. To be a part of the Sassy Pants Rebels; go over to and take the quiz: “Are you Having an Affair with Food?”

Maureen Wielansky

FREE GIFT: Are You Having an Affair with Food? Free Quiz
Click Here

Reserve yous spot for an End The Affair With Food 20 Minute Quickie
Click Here to schedule

A new partnership…

MOC-azRecently AlphaZelle started working with an amazing non-profit called Survivor Glam Squad – Making Over Cancer. Survivor Glam Squad provides complimentary makeovers to cancer patients and survivors in the United States – boosting confidence and self esteem, one makeover at a time!

We are honored to be one of their partners and to help make a difference in the lives of those affected by cancer.

Most of us have been touched by cancer in one way or another. Either personally, a loved one or maybe a close friend. Cancer and the different treatments change people in many ways including the sensitivity of their skin, hair, eyes and their sense of smell. Products they used in the past may no longer work for them or the products might actually hurt or possibly give a burning sensation. Our partnership with Survivor Glam Squad – Making Over Cancer gives their clients the opportunity to learn about and use products that are safe and will not hurt them.

The mission of AlphaZelle is to create holistic products that contribute to the health and wellness of our customers. ALL OF OUR CUSTOMERS! We take pride in the fact that we only offer toxin-free products made with wild crafted and USDA certified organic ingredients! AlphaZelle was created in 2004 out of the need for clean products with NO harmful chemicals. From day one we were, still are and always will be: SAFE • CLEAN • PURE • TOXIN-FREE!

AlphaZelle’s New Organic Deodorant!

AlphaZelle Pure Basics Deodorant
– made with 100% organic ingredients!

For the past few weeks we have been test marketing our deodorant by selling it at our local Farmers’ Market. The reviews are in and customers are LOVING AlphaZelle’s brand new Deodorant! So much so, that most of our customers came back to our final week to stocked up!

The common themes of the reviews are:
“IT WORKS!! It keeps me fresh all day”
“I want my whole family to make the switch!”
“I’ve tried many natural deodorants, but none have worked. THIS WORKS!”

AZ deoWith October being Breast Cancer Awareness month, we thought it was a great time to introduce our Deodorant. Have peace of mind knowing that you are only putting pure organic ingredients on your skin, PLUS peace of mind that IT WORKS!

Formulated with USDA Certified Organic Ingredients, AlphaZelle’s Deodorant is good for all skin types, including sensitive and reactive.

Extra-Strength and Extra-Long Lasting but gentle, our deodorant minimizes and neutralizes odor naturally keeping you fresh and smelling good all day and night.

Aluminum-free, alcohol-free and paraben-free, AlphaZelle’s deodorant is loaded with antioxidants and a super absorbent natural ingredient that will leave your skin soothed and conditioned.

• NO aluminum
• NO talc
• NO gluten or soy
• NO synthetic fragrances
• NO alcohol
NO parabens or phthalates
NO chemically grown ingredients
NO chemicals period

Do something good for your body today and give AlphaZelle Deodorant a try!
CLICK HERE for more information and to place your order.

“Toxin-Free from A to Z” AlphaZelle Feature in the Daily Record Grassroots Section!

daily-record-300x300It is an exciting time for AlphaZelle! Check out who was on the cover of the GrassRoots section of the Daily Record!! Here is a sample of the article by CORRESPONDENT SUSAN BLOOM

Toxin-Free from A to Z
Landing-based AlphaZelle offers all-natural products for people, pets and home


Dale Schock and daughter Jodie Penn first began formulating their all-natural health, beauty and cleaning products in 2004.

They briefly called their new company Toxin-Free Basics, but a collective brainstorming session around a white board with their husbands helped them to streamline their mission and moniker.

“The skin is the largest organ of the body and absorbs everything, so if the first layer of the skin is healthy, those skin cells will reproduce other healthy skin cells,” said Schock, 64, of the Landing section of Roxbury Township.

“With ‘Alpha’ meaning ‘first’ and ‘Zelle’ meaning ‘cell’ in German, we aim to get down to the mother cell, or the first cell of the skin, and deliver nourishment,” said Penn, 39, of Hopatcong. “Our products provide food for the skin.”

Over a decade later, AlphaZelle has created a popular collection of nearly 60 unique soaps, creams, shampoos, moisturizers, pet products, baby products and household cleaners made with wildcrafted, EcoCert Organic and USDA certified organic ingredients, all of which are largely sold online and at local farmers’ markets and special events. CLICK TO READ A PDF OF THE FULL ARTICLE

Personal Power Is Yours

Many people shy away from the power word. In their minds, they conjure up the image of a bully or a business takeover, a victim and a victor. Power over others is not true personal power. Instead, it can cover-up feeling powerless.

Personal power doesn’t impose its will on others. It’s about standing up to you, knowing your own worth and recognizing your gifts.  With personal power, you don’t brag or swagger. You feel good about you, despite the human flaws and foolish mistakes that you’ve made along the way. And more often than not, you can laugh at those mistakes and at yourself.  Self Appreciation  is the first valuable step to achieve personal power.

Know what you’re good at and develop a sense of personal pride and self-dignity. Valuing you and the wondrous miracle that you are, with all your emotions, a vast intellect, a body and mind that can self-regulate and heal is essential. Recognize the limitless potential inside you and your innate ability for growth, expansion and transformation.

I was a guest on a radio program and spoke about the many ways that we can practice self-appreciation. Treat yourself with the same respect you generate to others. So often, we demand the impossible of ourselves and build up an idea of perfection that’s impossible to reach. When we don’t meet our high expectations, we feel that we’ve failed. Realize that’s not failure at all. Would we do the same for a friend or a young child? Not really. Instead, we would encourage and cheer them on.

Honor you by taking personal time and caring for you on all levels: physically, mentally, emotionally and spiritually. Find activities and people that give you a sense of pleasure;  add more meaning and value to your life.  Be surrounded by people and situations that support and nurture you and be sure to do the same for them.

Self-appreciation doesn’t give you license to neglect others or be selfish. Living responsibly is about making a contribution, large or small. When we are empowered, we can be generous with our power and share it with others in service, kindness and compassion.  When you do, you release a bounty of appreciation and community for you and others.



Seven Simple Strategies for a Healthy Holiday

Did you know that the average American gains between 3-5 pounds of unwanted fat during the holiday season?

The holFotolia_4838588_XS.jpgiday season is a wonderful time to share love, laughter and lots of good food with friends and family.

But you don’t have to resign yourself to a month of over-indulging, being a couch potato, and putting on the pounds.

With only two weeks to go until Thanksgiving, and seven weeks until we ring in 2014, I thought this would be a good time to share my top tips for navigating the holiday season.

Yes, you can stay on track with your fitness goals without sacrificing the joys of fun, friends and your favorite holiday treats.

Here are my top 7 strategies for staying healthy during the holiday season.

  1. Abolish all or nothing thinking. If you over-indulge one day, you don’t have to punish yourself with guilt or slide down the slippery slope. Just enjoy the moment and get back on track at the very next meal.
  2. Have a plan for parties, family dinners and other tempting occasions. Offer to bring tasty, healthy appetizers or snacks that everyone will enjoy. You are more likely to avoid temptation if you have thought ahead and set your intention to choose healthy options.

Lot of your favorite holiday recipes can be “made over” to trim unnecessary sugar and fat.  Click here for some great ideas from the Mayo Clinic.

Eating well also has an entire page devoted to healthy Thanksgiving recipes.

  1. Eat a high-protein snack (such as a handful of almonds), smoothie or nutrition bar before heading out to your event. If your body feels full and well-nourished, you are less likely to over-indulge.
  2. Choose your treats wisely. Aim for around 400 calories 4 times per day. If you choose healthy snacks, you can afford larger portions. For example, at a cocktail buffet, you can have 1 ¾ cups crudités with ¼ cup hummus, 10 shrimp with cocktail sauce, and 5 crackers with 1 oz. of low-fat cheese for a total of only 341 calories.

Prevention Magazine’s 400 Calories Fix has tons of great ideas for 400 calories snacks and meals that won’t leave you feeling deprived.

  1. Sip sparkling water with lime to join in the holiday spirit without adding unwanted calories. If you choose to indulge in cocktails, a white wine spritzer with fruit is a festive option that only adds 60 calories to your total. You can also alternate your chosen cocktail with sparkling water to stay hydrated and cut calories.
  2. Focus on all the things you CAN eat instead of the things you should avoid. The season is full of healthy super-foods such as anti-oxidant rich pumpkin and sweet potatoes, cranberries and apples. If you don’t slather them with butter and sugar, they will provide your body with the extra nutrients it needs to keep up with the busy holiday rush.

Fitness magazine has a great list of holiday superfoods to get you started.

  1. Find ways to celebrate that get you up and moving. Go ice skating, dancing or hiking with friends. Volunteer at a local soup kitchen. Connect with the true spirit of the holidays, and observe how much joy there is to be found in simple pleasures.

The holidays don’t have to be a recipe for disaster for your health and fitness, but advance preparation is the key. Get started now experimenting with healthy holiday recipes, stock up your cupboard, and share the gift of health with your family and friends this holiday season.

You may just start the New Year in better shape than you could have imagined!

What is your favorite healthy holiday tip?  Leave a comment to share your favorite tip, resource or recipe.


Promoting Health & Wellbeing Under Extreme Stress

Web Banner - PY!LCPresented by Carole Franques

Having gone through a recent divorce and knowing what I went through during the 2 and half years of finalizing it, I thought it would be useful for me to tie in the emotional and physical aspects of stress during such a life changing event. I personally know from experience the amount of stress one can endure, especially if the situation is made more difficult that it needed to be. My goals are to provide you with insights on nutrition to support the physical body and also share some tools to enhance your emotional well-being during this overwhelming time of your life. While every one’s experience is different on how we deal with stress; it is useful to have someone else’s insights on what can be done to support oneself and not let the situation overpower us.

About Carole Franques:

Carole Franques has an extensive background in the food industry and has received several certifications to complement her B.S degree in management & marketing. Through her own personal challenges, she has become more intuitive which complements her energy healing work. She has the ability to empower and support her clients on a cellular level by letting go of emotions that inhibit one’s potential. She can also advise her clients through life changes, positive mindset as well as food awareness and she is in the process of being certified in Dream Builder Coaching™ which will give her the ability to serve her clients best by helping them remove identified blocks and guide them in creating the life they wish to live.  She considers herself a student of life.

She is Certified as a Practitioner of The Emotion Code©, a Holistic Health Coach, a Self-Esteem Elevation© Coach for children, a Practitioner of the Law of Attraction Wealth Program & an Angel Card Reader© from Doreen Virtue.

She is also a Contributing author to “Pathways to Vibrant Health & Well-being” from Powerful You! Publishing™ and now a contributing teacher to Powerful You! Women’s Network™

Carole is bilingual in French and English and she works with children & adults. She does distance Emotional healing & the Japanese art form  of Jin Shin Jyutsu self-help© in person.

FREE GIFT: Sign up for Carole’s newsletter and receive “Kitchen safety and hidden treasures ” – Click Here and click on the free gift icon

SPECIAL OFFER: Receive a free 3 Angel Card Reading when you book & prepay 5 distant sessions of Emotional Release.  Use Special Code PYFRALCW  – ~ 571-278-3325 ~


Why Natural Remedies Work & Drugs Don’t

Have you noticed how we live in a world which has traded personal awareness and responsibility for powerlessness and synthetic solutions?  The intent of this article is to merely ignite the thought process of overturning this culture of sickness by learning why natural remedies work and drugs don’t.  Our bodies are always seeking balance and all the parts depend on each other to work properly. While our bodies have the potential for dis-ease, there exists an internal system for self-healing that can be reinforced with natural remedies.

Before the advancement of modern medicine, people relied upon plant resources, like essential oils, to remedy health concerns.  Incorporating essential oils into a daily routine can effectively address the everyday wellness needs of your family. An essential oil is a liquid that is distilled from leaves, stems, shrubs, trees, seeds, bushes, flowers bark and roots of plants. The life blood of plants serve as natural remedies; they are

  • anti-fungal
  • anti-viral
  • anti-bacterial
  • anti-inflammatory
  • hormone balancing

The highest quality oils, therapeutic grade, are made from organic plants and distilled at low temperatures to retain the organic healing properties. Simply, they keep the human body in a whole state of balance. This means they are particularly designed to:

  • Cleanse
  • Protect
  • Oxygenate
  • Nourish
  • Heal

Drugs are synthetic, dead matter; inhibit, block, and interrupt normal bodily functions, in addition to having negative side effects.  These reasons verify why natural remedies work and drugs don’t.

Essential Oils can be extremely effective, safe, economical and easy to use while tending to a whole range of health issues, right in your own home:

  • Anti-bacterial properties make them highly effective for sanitizing, disinfecting, deodorizing and air purification, as well.
  • Some essential oils make excellent toxin free cleaning agents for removal of grease, oil, carpet stains, crayon, etc.
  • Powerful anti-oxidant properties in some essential oils make them amazingly effective in anti-aging, energy and health giving applications both alone and when combined with supplements.
  • And of course, nothing beats the power of essential oils in personal care products for skin, personal hygiene and hair (unless of course, it is the best laser hair removal miami).

Additionally, essential oils are easy to use and further maintains why natural remedies work.  The 3 simple applications of oils are:

  • Inhalation
  • Topical
  • Oral Ingestion

Learning how to use oils is not hard.  Once you get accustomed to using them as you would use other remedies, you will discover many more uses to suit your unique needs.

Making the decision to exchange toxic products for natural ones is an active step in bringing balance to all areas of your life and that of your family.  What are you waiting for?  Start NOW to see what Natural Remedies work positively in your home.

Maria is a wife, mother of five children and educator, whose passion for wellness has driven her purpose for the past 15 years.  She shares her knowledge and experience to help others in their wellness journey and how to live optimally through vision, action and achievement.  To find out more about Maria’s approach, please visit her website at

Stress Express for Female Entrepreneurs: Balance Your Body, Mind And Spirit™

Web Banner - PY!LCPresented by Snowden McFall, Fired Up Now!

Today’s world is more stressful than ever. The American Psychological Association reports that 80%of American workers are burnt-out. Stress costs business and industry more than $300 billion per year in absences, lost productivity and down-time. Women entrepreneurs are especially plagued with stress, trying to balance work and home life. So how do you handle your stress and the stress of your people, and still stay motivated and Fired Up?

In this interactive and upbeat webinar, you will:
-Determine how close you are to burnout and how to spot it in others
-Learn the top 5 stress relievers that work right away to reduce your stress
-Discover fast ways to rev up your energy
-Create strategies to balance your life at work and at home
-Use practical tools and techniques to stay motivated and keep your team fired up
-And much much more…

About Snowden McFall:

Snowden McFall, professional speaker, coach and 30 year entrepreneur, is the author of 5 books. Honored at the White House, she was featured on CNN, Bloomberg Television and in Success Magazine. Snowden’s book Fired Up!, has sold 65,000+ copies. Her newest book is Stress Express: 15 Instant Stress Relievers.  Snowden’s passion is helping others do what they love and make a difference in the world.

Snowden’s volunteer work with female entrepreneurs led to national media attention. The SBA named her National Women in Business Advocate of the Year which led to a Congressional luncheon in her honor. Inc. Magazine chose Snowden as finalist for “New England Entrepreneur of the Year.”

Snowden has appeared on 320 radio shows and several national TV shows. She has been speaking for 20+ years and has addressed several thousand people. She recently received the President’s Volunteer Service Award from President Obama. You can find Snowden at

BONUS OFFER: “The ideal toolkit to help you overcome stress and burnout”

Stress Express! Instant Relief Package

The ideal toolkit to help you overcome stress with research-backed hands-on techniques.
Starting with the Stress Expres!s burnout test, the Stress Express! book packed with great hands-on tools to immediately release stress, plus 3 uplifting audios, including an instant relaxation audio, playsheets and more.

Stress Express: 15 Instant Stress Relievers- the Book will help you:

  • Do more of what you love on a regular basis & create a more fulfilling, joyful life
  • Take immediate action to reduce your stress levels
  • Create strategies to prevent future stress
  • Overcome past limitations and break negative stress habits
  • Promote your positive self-esteem
  • Apply 10 quick tips for staying “Fired Up!”

The Stress Express! Instant Relief Package Includes:

  • The book: Stress Express! 15 Instant Stress Relievers
  • The Stress Express Instant Relaxation™ Audio download – 20 minutes of peace!
  • Overcoming Holiday Stress™ Audio download – 60 minutes of practical ways to cope with family holidays
  • The 60 minute audio download “Stress and Change: Moving from Fear and Frustration to Fired Up!” webinar replay
  • The Stress Express Burnout Test™
  • 15 Fun Favorites™ Playsheet – do more of what you love
  • Stress Express™ Affirmations to keep you on track

Stress Express! Instant Relief Package ~ $125.95 value- only $79.95 ~ CLICK HERE

With less Sunshine, are you getting Enough Vitamin D?

There are many foods in our supermarkets that contain some form of Vitamin D which are added synthetically, but there are only a select number of foods containing vitamin D in them naturally. But it’s not just Vitamin D that’s essential, but an assortment of other vitamins and minerals that are required by the body for its optimal functioning. And one of the foods containing all of them is ground psyllium husk powder, a probiotic that also keeps the gut bacteria healthy.

Normally our bodies take in Vitamin D from the sun and through the skin.  In this day and age, we find ourselves spending  more hours inside our homes, cars and shopping malls, and then probably at work.  Our actual exposure to the sun has become very limited. This may be why so many of us are experiencing a large number of physical ailments, including depression.

Make sure you add Vitamin D to your diet daily. It can be in the food that you eat or included in your flora probiotics.

Here is a list of foods that contain Vitamin D as well as some of the benefits.

Shitake & Button Mushrooms:

Dried versions of shiitake mushrooms are high in Vitamin D. This is because the mushrooms suck up the sunlight.  Make sure that you find mushrooms that have been dried in the sun, not by artificial means.

Sockeye Salmon:

A 3½ ounce portion of cooked salmon will give a good dose of vitamin D. Make sure to purchase salmon that has been caught from the wild. Salmon eat plankton, an excellent source of vitamin D.


Here is another fish that makes a habit of feeding on plankton; catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.

Tuna fish:

Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats.  In turn, the health benefits provide better memory and brain function.


Eggs have a small amount of vitamin D.  The best bet would be to eat free-range eggs from a local farm.


Obviously the sun is not food, but a daily dose of sunshine can seriously increase your Vitamin D intake.  When sunlight hits the skin, the sun’s rays stimulates the production of vitamin D.  For those of you who live in colder and cloudier climates, you will have to supplement your diet. This is why the Native Inuit people in Alaska eat a lot of fish. If you are a vegetarian, you will either have to take supplements or try to get out into the sunshine as much as possible.

Health Benefits of Vitamin D:

There are many reasons to stock up on foods containing vitamin D. Health benefits of the vitamin include:

  • It helps prevent chronic diseases, cancer, osteoporosis, diabetes, heart disease, and hypertension.
  • It helps protect and lubricate your bones, teeth and hair.
  • It helps regulate cellular growth and promotes healthy cell activity
  • Protects against adult osteoporosis
  • It helps reduce the risk of breast cancer in postmenopausal women
  • Reduces  the occurrence of prostate cancer in African-American men

Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family?  You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner?  Debbie’s Home Cooked Meals can help. Visit me @  


Are you aware of the Top 5 Food Allergies

We as humans can be allergic to any number of things and there are a few foods that are usually high on the list.  The reactions usually begin at a young age.  Some lucky individuals are fortunate enough to grow out of the food allergies as they age.  On the other hand, some people might not realize they have a food allergy until they are an adult.  The common symptoms with food allergies are hives, dermatitis, gastrointestinal issues, respiratory distress, and anaphylactic shock.  With that being said, here the top 5 most common foods that human beings are allergic to.
  1. Milk – Children are by far the most likely to have allergies to milk.  Some children grow out of this allergy during their early childhood.  Others find they remain allergic to milk their whole life. Lots of substitutions have come on the market over the years and there are many to choose from such as rice, soy and almond milk products.
  2. Tree nuts – Allergies to nuts are the most dangerous and possibly the most deadly food allergy in existence.  Some examples of tree nuts are: walnuts, Brazil nuts, pistachios, almonds, and cashews. Be very careful in buying mixes and pre-made items. Most will list ingredients if made with nuts or nuts are produced in the factory
  3. Peanuts – The amount of people who are allergic to peanuts is just about the same as the number of people who are allergic to tree nuts.  Individuals allergic to peanuts must also be aware that a lot of foreign cultures use nuts in their cooking such as Asian or Mexican dishes. Always carry an Epi pen for safety measures.
  4. Wheat –   Many children and adults are now finding that they are becoming allergic to wheat.   It’s an allergy that can be very difficult and expensive to overcome. Most of the products on the market are wheat based and it is in everything from sauces to baked goods, to pre-made items etc. Since more and more people are becoming allergic to wheat luckily most of the local grocery stores are beginning to carry more and more gluten-free items. Over the years the taste has gotten much better and sometimes it is difficult to even determine the difference between the too.
  5. Eggs –Almost 1.5% of American children are allergic to eggs.  Hopefully most children outgrow this allergy by the time that they are three years old. Pay attention to your child if they are having some type of reaction to a certain food. Many children will say I hate this particular food and it’s not because of the taste. Usually it’s because the body is letting them know it doesn’t agree with it.

Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family?  You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner?  Debbie’s Home Cooked Meals can help. Visit me @   or

Foods that are supposed to help fight Breast Cancer

While October has been designated Breast Cancer awareness month, here are some thoughts and ideas on what is beneficial on how to boost our immune system and help fight off cancer cells

Thoughts are to strictly limit proteins that come from animal foods and unhealthy fats.  In particular, stick to the monounsaturated fats like canola oil and olive oil.  Avoid saturated fats like coconut oil, palm oils, and animal fats. Reduce your intake of red meats and limit them to once or twice a week.

Try to increase fresh fruits, vegetables, grains, mushrooms, herbs and teas. Products which contain omega-3’s,  are usually found in freshwater fish like salmon and mackerel, are great.  Finally you can add complex carbohydrates, yogurt, and seaweed. They are believed to increase the activity of T cells plus their escort cells. These cells increase the production of antibodies and the fighting cells.

In traditional Asian style medicine, herbal remedies and foods are used as a medicine. Within the Asian culture, they have combined many types of herbs that produce healing effects on the body.  Some may come from the root, bark, leaves, or seeds of various plants. Other products may be incorporated into food as an ingredient, such as mushrooms or a particular type of spices such as turmeric. Mushrooms are often underrated and they have a lot of vitamins in them. You can also try using different strains of mushroom like the Mexican Cubensis as they have medicinal values which will cure your body’s illness.   Anything that improves overall health is also likely to strengthen the immune system.

Here are more recommended foods to add to your diet:

Broccoli, cabbage, and cauliflower have a chemical component that can combats breast cancer.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. However it is important not to cook the carrots.

Grapefruits are believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, has inhibited the development of both breast and skin tumors. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Sea vegetables contain beta-carotene, protein, vitamin B12, fiber, chlorophyll and other important fatty acids that may help in the fight against breast cancer.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals that are suspected of triggering cancer. They also contain vitamin C, an antioxidant which can prevent cellular damage that leads to cancer.  Lycopene becomes more concentrated by cooking tomatoes.  By increasing your intake of lycopene studies have shown a reduced risk of breast, prostate, pancreas and colorectal cancer.

Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family?  You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner?  Debbie’s Home Cooked Meals can help. Visit me @   or

How Apple Cider Vinegar can Help alleviate Arthritic Pain and Other Ailments

With so many people experiencing immobility and degenerative diseases, there is one outstanding treatment that is so very inexpensive; doctors probably would never tell you about it.   Apple cider vinegar relieves arthritic pain.  It contains  the following minerals: potassium, phosphorous, chlorine, sodium, magnesium, calcium, sulphur, iron & trace minerals. The claims are that apple cider vinegar is high in potassium and dissolves calcium deposits around the joints. Potassium also promotes the growth of cells and tissues. It is believed that the unique combination of high potassium and the other nutrients in apple cider vinegar can trigger healing.  The only effective apple cider vinegar is pure, organic, unpasteurized apple cider vinegar which is called “mother of vinegar.”  No other vinegar is known to be a cure all.

How to Take Apple Cider Vinegar for Relief of Arthritis:

Apple cider vinegar has the necessary acid content to provide balance within the digestive system, thus avoiding this calcium build-up. Recommendations are for it to be taken three-times a day with honey and water but start out taking it once a day to begin with.

One tablespoon of pure apple cider vinegar,  One tablespoon of honey (to be omitted in the case of diabetes) & mix in a large glass of warm water.

Apple Cider Vinegar Folk Remedy for Osteoarthritis:

When acid crystals build up in the body it is these acids that accumulate in the joints which can cause excruciating pain. Sometimes, it leads to deformity and decreased movement. Apparently it is the acid crystal build-up that causes osteoarthritis and eventually the apple cider will disperse them. Apple Cider Vinegar Treatment for Rheumatoid Arthritis:

Apple cider vinegar relieves the symptoms of rheumatoid arthritis, which is thought to be caused by a streptococcal infection. Results have shown that it helps balance the acid. Not only is apple cider vinegar a great treatment for arthritis, it is known to work for fatigue, acid reflux, heartburn, sore throats, gout and many other ailments. It’s basically been a folk remedy  that has been around and stood the test of time.

Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family? You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner? Debbie’s Mobile Kitchen can help. Visit me @  or

What are the Best Carbs to eat

Don’t be misled by the dangers of carbohydrates. They provide the body with fuel it needs for proper organ function.  They are an important part of a healthy diet and some carbohydrates are far better than others.

The best source of carbohydrates is whole grains (the less processed, the better).  You can add vegetables, fruits and beans, to your diet. They will promote good health and deliver vitamins, minerals, fiber, and a host of other important nutrients.  Normally we tend to eat the refined carbohydrates such as white bread, white rice, pastries, sodas and other highly processed foods.   These will contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

Here are some ideas for adding good carbs to your diet:

  1. Start the day with whole grains. Try a hot cereal, like steel cut oats, or a cold cereal that lists a whole grain first on the ingredient list.
  2. Use whole grain breads for lunch or snacks. Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain.
  3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner.
  4. Choose whole fruit instead of juice.  An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice
  5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family?  You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner?  Debbie’s Mobile Kitchen can help. Visit me @   or

The best and worst sweeteners to have in your kitchen

 Not so good products

#1: Aspartame

There’s conflicting evidence regarding the safety of aspartame, a common chemical sweetener used in diet soda and other low-cal or low-sugar goods, but some people report headaches or generally feeling unwell after ingesting anything containing this chemical.  Studies have found that aspartame actually becomes toxic to brain cells. Making matters worse, aspartame is used in many diet sodas, and studies have found drinking diet soda may increase your risk of developing diabetes.  Also a concern with aspartame, researchers have found that one harmful breakdown product is formaldehyde.  

#2: Agave

While your health food store likely stocks agave sweeteners, it may be best to keep them out of your cart. Many agave nectars consist of 70 to 80 percent fructose. That is more than what’s found in high-fructose corn syrup.   If you don’t want to give up agave, look for types that contain no more than 30 to 40 percent fructose.   Agave is also very heavily processed in an extremely energy-intensive manner that’s similar to the way corn is converted into high-fructose corn syrup.

#3: Sucralose

While sucralose, better known by its brand name, Splenda, may originate with sugar, the end product is anything but natural. It’s processed using chlorine, and researchers are finding that the artificial sweetener is passing through our bodies and winding up in wastewater treatment plants, where it can’t be broken down. Tests in Norway and Sweden found sucralose in surface water released downstream from treatment discharge sites. Scientists worry it could change organisms’ feeding habits and interfere with photosynthesis, putting the entire food chain at risk.

 Good Guy #1: Stevia

“We need to be off of sugar, but we need good alternatives, and stevia seems to be the safest sweetener. All types of stevia are extracted from the leaves of the stevia plant. People tend to overuse powders, in which the sweetness is really concentrated, so if you’ve tried powders in the past and didn’t like them, try liquid forms.  Stevia contains zero calories, but its one downfall is that it doesn’t work well for baking. Expect to see more stevia on store shelves, as Coke and Pepsi got the green light to use Truvia (a sweetener made in part from stevia) starting later this year.

Good Guy #2: Sugar alcohols

Popular sugar alcohol sweeteners include xylitol, sorbitol, and erythritol, natural sweeteners made through a fermentation process of corn or sugar cane. They contain fewer calories than sweeteners like pure sugar and honey, but more than stevia. They also leave a cooling sensation in the mouth, and have been found to prevent cavities. Avoid excess though it can cause stomach distress.

Good Guy #3: Organic, raw local honey

While honey does boast higher fructose levels, it also contains a bounty of cancer-defending antioxidants, and local honey has been said to help alleviate allergy symptoms. Don’t limit raw honey’s use to your tea, either. Use it to speed healing on burns, and as a natural antiseptic on cuts and scrapes. Honey also has a low glycemic index, so adding it to your tea or yogurt won’t lead to energy-busting blood sugar drops later in the day.

Good Guy #4: Blackstrap molasses

Although it is high in calories, blackstrap is rich in iron, potassium, and calcium, making it a healthier choice than the artificial sweeteners or even regular refined sugar, despite the fact that blackstrap and refined sugar both come from sugar cane.

Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family. You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner?  Debbie’s Mobile Kitchen can help. Visit me @   or

In Need of Food Fighters to Combat High Cholestrol

Different types of  foods can lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

Oats. An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.

Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eggplant, okra and cauliflower. All three vegetables are good sources of fiber.

Nuts.  Try eating almonds, walnuts, peanuts, and other nuts which are good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, Nuts have additional nutrients that protect the heart in other ways too.

Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. Lots of recipe now include applesauce to replace oil in recipes.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.


Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family. You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner?  Debbie’s Mobile Kitchen can help. Visit me @   or




Foods that help boost immunity

We depend on our immune systems, especially this time of year to help fight off cold and flu germs.  Our immune systems depend on us to keep it adequately fueled, with the proper nutrients.

Here are some foods you can include in your diets to strengthen your immunity

Is a good source of Phytochemicasl, a naturally occurring protective chemical that is found in foods that are plant based. People who eat diets rich in phytochemicals have a lower incidence of heart disease, diabetes and certain types of cancer.
Our body uses it for its antiviral, antifungal, antibacterial properties.

Shiitake mushrooms
Contain some B vitamins such as niacin and riboflavin.
Our body uses it to help boost production of white blood cells that release a protein into infected cells, causing them to self-destruct.

Green tea
Contains Polyphenols, a phytochemical that appears to play a role in cell growth and programmed cell death.
Our body uses it to help keep our cells healthy and soothe sore throats.

We all know that oranges contain Vitamin C, a powerful antioxidant that can neutralize free radicals.
Our body uses it to stimulate the growth of antibodies to fight infection.

Are a good source of vitamins C and E, which produce potent antioxidant effects when working together.
Our body uses it tohelp prevent urinary tract infections, by increasing the acidity of urine, which helps destroy bacteria.

Sweet potatoes
Sweet potatoes contain carotene, which protects against heart disease; and also vitamin C. In addition to its antioxidant properties is essential for bone strength and the health of blood vessels, body growth, tissue repair and wound healing.

Lean beef
Is a good source of Zinc, which plays a role in the production of white blood cells and can spur rapid cell division.
Our body uses it to speed cell division, replacing and repairing immune cells, which live only a short time and cannot divide or reproduce on their own.

Is a good source of Folate, which is important in the production of new cells. It also has 13 compounds that act as antioxidants, including quercetin that helps prevent many viruses from multiplying.
Our body uses it for absorbing iron, when spinach is eaten with a fruit or vegetable that contains vitamin C.

Is a good source of Lactobacillus acidophilus. It is considered a healthy bacteria that fights fungal infections.
Our body uses it to build protein called gamma interferon, which helps develop white blood cells.

If you are in need of mouth-watering meals or at least quick family dinners and don’t have the time to prepare the meals your family loves to eat, then we need to speak. Debbie’s Mobile Kitchen can help and will be at your doorstep. Visit me at  

10 Food Ideas to help Relieve Stress

Did you know that there are foods out there that can help you be more relaxed?  There isn’t a cure all food to magically erase frustration, but some foods can help with stress relief along with a combo of exercising and eating small meals throughout the day

1. Whole-Wheat Pretzels
By eating some carbo-rich foods, it will give you an energy boost and triggers the brain to release a feel-good chemical called serotonin. Opting for a whole-grain snack (cereals, pretzels, bread, crackers, etc.) provides extra fiber too.

2. Carrots
Sometimes munching on crunchy foods also helps beat stress. Nutrient-rich carrots, celery and other crunchy veggies offer the crispness but won’t add too many calories.

3. Tea
Try calming frazzled nerves with a steaming cup of your favorite tea blend. The soothing warmth  of tea’s and it’s compounds work together to level off your body’s response to stress. Chamomile tea is one good example and also Tulsi tea

4. Nuts
Stress runs you down, which leaves you open to sickness.  There are a few varieties of nuts such as almonds, pistachios and walnuts which contain vitamin E and zinc.  Both are  good for boosting your immune system. These nuts are a good source of the B vitamins, and they can help your body manage stress, too. Since nuts are high in the healthy fats, a 1/4-cup is plenty

5. Swiss Chard
Swiss chard and other leafy veggies like spinach are full of magnesium and can help control and limit your body’s release of the stress spiking hormone cortisol. Why not try some wilted greens in soups, pasta or a rice dish.  They also taste great just sautéed with olive oil and garlic.

6. Yogurt
By adding some yogurt, you add calcium into your diet. With a sprinkle of nuts and some fresh fruit it will turn it into an ultra-satisfying snack. Yogurt contains probiotics that help create a healthy and calm digestive system.

7. Chocolate
Chocolate seems to be the cure to what ails us and some scientific results have shown there’s proof to back it up. Research indicates that only dark chocolate seems to help lower levels of the stress hormones. Chocolate contains sugar which is a carbohydrate so it releases the mood-improving serotonin. Don’t indulge too much; 1 oz is more than enough.

8. Milk
A glass of milk will help with the B vitamins, vitamin D and calcium which is suppose to relieve tense muscles. Stick to the low-fat or skim varieties of milk and add it to some whole-grain cereal in the morning or sip on some chocolate milk around bedtime to bring on more restful sleep.

9. Banana and Avocado
Both the banana and avocado are loaded with potassium, it’s a mineral for keeping blood pressure low.  By adding a sliced banana to your morning oatmeal or a half-cup of sliced avocado  to a sandwich, that will cover your potassium needs for the day.

10. Fatty Fish
The heart-healthy omega fats in fish such as salmon, sardines and tuna manage adrenaline levels  are suppose to help keep you calm,. They’re also good for just about every part of your body, including the eyes, skin and hair. Salmon is very easy to prepare, why not give it a try.

If you are in need of mouth-watering meals or at least quick family dinners, then we need to speak. Debbie’s Mobile Kitchen can help and will be at your doorstep. Visit me at

Having a meal plan is essential for an Organized Day

Once the dates on your calendar start to fill up quickly, the challenges now begin and life starts spinning out of control. How do I accomplish all of this in a day?  New moms begin to realize that you have to be organized it is and is the key to staying ahead of things.

The same goes with planning for dinner. It is essential to plan ahead. An informed shopper is a savvy shopper, so prepare before you shop. Look over a recipe or have ideas in your head, jot them down on the list so you don’t forget.

You really want to have all the crucial cooking ingredients on hand and this will help minimize the routine trips to the market and frantic last minute meal planning. A menu plan saves money, time, and reduces impulse spending.

For an optimal dinner, it’s always best to have a balanced meal. That would include, a protein, grains, vegetables, and or a starch.

You will feel much more at ease with what you placed on the dinner table when you take a few minutes and plan ahead.

Try to minimize your morning madness by prepping and preparing the night before and get your to do list organized.  Keep checking things off during the day as they are completed.

.Quality time is the most precious thing that you will have with your family. Let dinner time be the time to come together and enjoy the ones you love. Once it’s gone, you can’t bring it back.

If you find are in need of mouth-watering meals or at least quick family dinners, and don’t have the time to spend in the kitchen preparing those family dinners, then we need to speak. Debbie’s Mobile Kitchen can help and will be at your doorstep. Visit me at or

No Longer need to be forgetful

Remember the days when it was easy to recall the names of your favorite bands or just reciting the lyrics to their entire song and not forgetting all the words. All of a sudden you notice that your brain is displaying evidence of, I just can’t remember what comes next.

You happen to think it may just be the stress your under.  It may go through your mind that it was just an important fact that you collected throughout your high school and college experiences and it’s simply fading away because your priorities have now shifted to more important concerns such as career and family.

The good news is we have to keep our noggin in good working order. That usually requires just a few dietary tweaks that will help you reap noticeable benefits within a few short weeks. Here are some beneficial food ideas

They are high in antioxidants and make scones and muffins far more tasty and rich in nutrients. Each deeply pigmented fruit contains anthocyanin molecules which strengthen brain cells when compromised during stressful moments.  This also helps the brain’s neurons to process memories more efficiently.

While nitrates from processed meats such as bacon, ham, hot dogs and sausage have been proven to cause the body harm, the naturally occurring nitrites found in fresh beets and their crimson juice not only aid digestion and reduce blood pressure – they also work toward preventing clots from forming. Since blood is better able to flow without obstruction, the brain can then receive oxygen more effectively – a key ingredient necessary for enhanced memory.

High in heart-healthy omega-3 fatty acids, you won’t sabotage your diet when you indulge in this flavorful fish. The compounds found within a 4 ounce portion work in all sorts of fascinating ways. Easing depression, reduce cerebral inflammation and boost IQ.

Like blueberries, it also can aid the brain. Grapes their skin and juice appear to be just as magical as their seeds. The two help facilitate better memory.  One for short term memory retention while the other rejuvenates brain cells and strengthens the hippocampus.

The purple tone has already shown that there are benefits of consuming blueberries and grapes, so it stands to reason eggplant has similar properties.  Scientific studies have found that its nutrients are responsible for ensuring that brain cell membranes retain their lipids, which you definitely want since decreased lipids are associated with the onset of Alzheimer’s.

If you are in need of mouth-watering meals or at least quick family dinners, then we need to speak. Debbie’s Mobile Kitchen can help and will be at your doorstep. Visit me at or