Start off a great healthier week (whatever that means for YOU)

So weekend is over (almost) and here you are re setting your health goals for the upcoming week. And is nothing wrong with that only thing is that is what you have done for the last three weeks….and the feeling of frustration and disappointment for not having been able to go through your intention is not something that you want to get used to.

We talked and discussed a few times about procrastinating, finding excuses, but this is a whole different matter. This is when you set up the intention, you deeply believe you can do it and then you are not following thru.

There are many ways to approach this, keep doing the same is one or changing and finally trying something new is another one.

Find a friend or colleague that you can be accountable to and go over some of your intentions (or all of them, whatever you feel more comfortable doing). Organize your agenda or write down your schedule for next day, even better next week. Write down first what your goal is: for example; if you are planning to get more exercise or get some done mark it down in your weekly schedule. Then fill up the rest of the week with other “musts do”.



Check in with your friend every day or every couple of days and see what happens. Write it down, what you achieve and most importantly how you feel about it. See what happens.

“One day at a time is all I do. One day at a time is good for you” John Lennon.

ONE DAY DIY JUICE DAY – Or how to kick your healthy eating habits

DIY JUICE DAY For Beginners

Juice Day is a day (or two) that you are going to ingest nutrients in liquid form, while still nourishing your body and letting your organs function at its best. If it is your first time is it a good idea that you take the day easy and while you prepare for it (shopping a few days before for instance) make sure you drink lots of water. As a rule of thumb we should drink no less than 2 L a day. If you want a more accurate calculation you can go to:

This “plan” can be used almost by anyone, however, if you have diabetes or low blood sugar levels this is not for you. Also, if you are taking “water pills” you may find having to make more than usual trips to the washroom.

If at any point you feel dizzy or unable to focus, add small portions of clean solid food (1-2 tbsps hummus, 1-2 crackers for example). If it doesn’t get better slowly keep incorporating solids until you do and leave this plan for a later time.

detox juices

THE Plan:
8:30-9am: Carrot Bliss

11am: Green Beauty  

 1pm:  Renew or Smoothie

3pm: Detoxville

6pm: Potassium Vegetable Broth and salad with one fruit 

8pm: Nourishing Cucumber


The Juices


Carrot Bliss

  • 2 carrots
  • 6 stalks celery
  • 2 cucumbers
  • 1 apple


Green Beauty

  • 2 green apples
  • 2 cucumbers
  • 1 bunch kale
  • 1 bunch parsley


  • 1 handful kale
  • 1 handful romaine
  • 5 celery stalks
  • 1 handful of basil
  • 1 inch piece of ginger
  • dash of cayenne


  • 2 Mandarins
  • 1 serving protein powder
  • 1 ½ cup of youghurt
  • 1 cup coconut water or orange juice
  • 1 tbsp vanilla extract
  • 3 ice cubes


  • 2 cucumbers
  • 1/2 beet
  • 3 celery stalks
  • 3 dandelion leaves
  • juice of 1 lemon
  • juice of 1 lime
  • dash of turmeric

Potassium Vegetable Broth

  • 2 tablespoons olive oil
  • 16 cups of water
  • 1 onion, chopped
  • 8 celery sticks, chopped
  • 8 carrots, washed and unpeeled
  • 1 bunch dark leafy greens (kale or collards)
  • 1/2 bunch of parsley
  • 1 teaspoon sea salt
  • 3 1-inch slices of ginger root

Nourishing Cucumber

  • 1 handful of spinach
  • 2 cups of mixed greens
  • 2 cucumbers
  • 1 handful of parsley









The 100 most Healthy and Filling Foods (according to Times Mag)

If you are like most people always looking for new ways to snack smartly here is a list that may come handy for you.

Make sure you take notes and why not take it with you in your next grocery shopping trip

According to a study published in Times magazines, these are the top 100 healthier and more filling foods you can find


Time mag cover

Want to Get healthier? Feel Better? Start Walking….Today

If you are struggling with getting more active, increasing your steps / day or just want to add more exercise to your routine Walking is an affordable and fun way to do it. Needs commitment? yes! Needs effort? yes! Nobody says it is easy, however, it can be done, it is at your doorsteps and it is free!

If the weather helps walking outside is one of the most rewarding activities. It increases your endorphin’ levels leaving you with a healthy happy feeling. Also, at the right pace, helps burn calories and is a great exercise for your heart. If the weather is not nice or rains there is always the malls to go to and you can add the reward of a latte at the end.


A regular (3 times a week) brisk walk helps you:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones and muscles
  • Improve your mood
  • Improve your balance and coordination
 The faster, farther and more frequently you walk, the greater the benefits.


It is important to walk with the correct posture to avoid hip pain or tension in different muscles. Here is a graphic way to see what and where we need to pay attention to:

Walking tech


Well, you need some preparation, easy though. Check you have the appropriate gear, specially comfortable running shoes.
Plan or think your route and set a realistic goal. If you have not walked or exercise for a while, a 2-3 minutes slow walk followed by a 10 minutes brisk walk could be good enough. However, if you have already some recent training you could repeat that sequence twice. After one week usually we feel comfortable with our routine so it is time to increase, a 50% increase minimum is a good idea, to double the amount if you can is great!

Make it Fun

Engage friends or neighbours in your walk. Everybody is looking for ways to become healthier and feel better. Don’t be shy and ask or send a text message or a short email. You can be surprised with the answers. You can also get new ideas of routes or places where to go.
Most people have smart phones these days. They come with a pedometer or a form of counting your steps. Make it more fun counting your daily steps and sharing with your friends. Ideally you need to aim to 10,000 steps per day. And the more, the better!
In the end the most important is to make that decision of going out and adding some steps to your day!