Hello dear readers,

Happy new year! Another holiday season has come and gone, and most of us are mumbling our post-holiday mantra which goes something like....

"Gotta get back on track, gotta get back on track!"

We've indulged, we've partied, we've enjoyed more leisure time and spent less time exercising, in other words we've been on holiday! I certainly have been more lax with my food choices and exercise regimen over the past month (to be perfectly honest, I relish some "down time" now and then).

But all of a sudden, enough is enough, the laziness loses its charm.

So now, I'm ready to get back on track... Who's with me?!



After a few weeks of inertia, the body begins to crave real activity once more. You might feel "slothy", tired, even depressed. The thought of getting up off the couch and going for a walk or to the gym might sound like the last thing you want to do.

But as soon as you get your shoes on and get out that door you'll remember how good it is to move.

It's also time to fill the fridge with more healthy foods, and get rid of the leftover sweets and treats. The first few days can be tough, while our stomachs and appetites are still in holiday mode.

That's when we listen to our common sense reminding us that holiday eating habits are not something to continue for more than a few weeks at a time.

Maybe it's time for a cleanse and detox...



If your your digestive system has suffered the effects of the holidays (sluggish metabolism, indigestion, constipation, etc.)...

If you've put on a few pounds and want to get back in shape...

Or, if you're just looking for a new boost to your healthy eating habits...

Then you are going to love my simple and easy advice for the new year.

Try adding flax seeds and/or chia seeds to your diet!

This simple change can make a BIG difference in how you eat and how you feel.



Flax seeds have a mild flavor and are known for their "bulk forming laxative" qualities. These babies are loaded with healthy fiber, along with a nice dose of good fats.

Make sure to drink plenty of liquids when you're adding flax seeds to your diet because they can absorb a lot of water, and they need to absorb a lot of water to do their good work for our eliminative processes.

I use ground flax seeds daily, no more than a couple of tablespoons per day, whether sprinkled over cut up apples & pears, on a green salad, stirred into hummus or bean dip or a bowl of pureed vegetable soup. I also add them into baked goods, but that's a whole other topic for another newsletter ...

One thing to be aware of is that the mucilagenous quality of flax seeds may interfere with the absorption of other nutrients or medications, so make sure you take this into account when adding them to a meal. Just vary the foods that you add them to, so you continue to get a broad range of nutrients. Don't take flax seeds at the same time as your medications, separate then by a few hours.

Common Sense Note: If you have any medical condition for which flax seeds or chia seeds may be contraindicated please talk to your doctor before adding them to your diet.



I've just begun experimenting with Chia Seeds, and I think we have another winner!

Information on Chia Seeds, quoted from Mountain Rose Herbs website:

"Touted as being the new 'superfood', Chia seeds are high in easily digestible protein, essential fatty acids, vitamins, soluble fiber, antioxidants, minerals, and are a digestive, disinfectant, febrifuge and ophthalmic. They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity.

Chia seeds readily dissolve into the water, creating a substance that looks like gelatin. This gel-forming action is due to the soluble fiber in the Chia seed. Researchers believe that this same gel-forming phenomenon takes place in the stomach when Chia seed is consumed, thus creating a physical barrier between carbohydrates and digestive enzymes and slowing the conversion of carbohydrates into sugar. Slowing the conversion of carbohydrates into sugar helps with endurance and metabolic rates, which is beneficial for athletes and others.

For weight loss, Chia seeds are an appetite suppressant, and Chia gel may be used to replace food within recipes. Bulking up a meal with Chia gel helps lessen the amount of food consumed, since Chia gel is primarily made up of water.

Chia gel may also be used in place of fats within recipes, even within baked goods. Chia seed has hydrophilic properties, and can absorb more than 12 times its weigh in water. Because of this, Chia seeds can prolong hydration, helping retain moisture and regulate more efficiently the body's absorption of nutrients and body fluids, including electrolyte balance.

1-4 Tablespoons of the raw seeds may be used per day, mixing them into water, juice, or a smoothie.
Chia seeds can be ground into a powder and added to smoothies, used in baking or cooking, or substituted for Flax seeds in recipes. They have a pleasant nutty flavor. 
The sprouted seeds can be added to salads and sandwiches.

One of the most common ways to consume Chia seeds is to make a Chia gel. To make Chia gel, place 1/3 cup Chia seeds into a sealable container, add 2 cups of water, and whisk briskly. Let the mixture sit for 5-10 minutes, and then whisk again before placing into the refrigerator. The mixture will turn into a gel, and will last up to 3 weeks if refrigerated.

The recommended dosage is 3 Tablespoons 3 times per day, and the gel may be incorporated into jam, cereal, yogurt, smoothies, or any other foods for consumption. One pound of Chia seeds will make approximately 24 cups of gel, which will last over a month if consumed at the recommended amount of 3 tablespoons of gel 3 times per day."

Flax Seeds and Chia Seeds are economical health foods!

You can get both of these super seeds from my favorite supplier.


Bulk organic herbs, spices and essential oils. Sin


While you're at it, take a moment to browse the variety of sprouting equipment, organic herbs, oils, salts, teas, and more. They have great prices and truly superior products. Buying in bulk allows you to get more for your money and they'll ship everything right to your door.



Here are a couple quick, easy, healthy snack recipes to which I've added Chia seeds:

Chia Hummus

1 cup cooked chickpeas
3 tablespoons of chia gel as described above
1 tablespoon fresh lemon juice
2 tablespoons sesame tahini (optional, leave out if you want it low fat)
1 teaspoon sea salt (more or less to taste)
1 large grated garlic clove (more or less to taste)
1/4 cup chopped fresh parsley
1/4 cup chopped scallions (optional)

Blend ingredients together in a food processor, taste and adjust seasonings to your liking, add a sprinkle of cayenne if you like, and eat with cut up veggies and/or baked corn tortilla chips.


Chia Mexi-Bean Dip

1 cup cooked black beans or pinto beans
3 tablespoons of chia gel as described above
1 tablespoon fresh lime juice
1/4 cup mashed avocado (optional, leave out if you want it low fat)
1 teaspoon sea salt (more or less to taste)
1/2 teaspoon ground cumin
1 large grated garlic clove (more or less to taste)
1/4 cup chopped fresh cilantro
1/4 cup chopped scallions or onions (optional)

Blend ingredients together in a food processor, taste and adjust seasonings to your liking, add a sprinkle of cayenne if you like, and eat with cut up veggies and/or baked corn tortilla chips.



Go to Candida Diet Guidelines