quick thoughts on choosing a protein powder

Protein Powders can be good.
They help build muscle (the ever so popular workout “recovery drinks” (It is true that there is physiological, metabolic benefit to having a post-workout protein within a certain time frame to help rebuild and repair to avoid some aches and pains even)
As meal replacements for weight loss (packing a your breakfast smoothie or juice with some added protein and a healthy fat to keep you fuller longer on maybe a bit fewer calories to assist in weight loss)
And those who need to gain weight or have poor appetites due to illness or are recovering (sneaking in some extra healthy calories is an easy way to speed healing times and be less intimidating than huge meals to some people)
But there are some things to consider when selecting one to add to your diet. The basic things to look for are the protein SOURCES – processed soy, milk proteins (whey and casein) and egg versus GMO-free, hormone free beef, or wheat free plant based options; and avoiding ADDED flavors and sugars (such as HFCS, maltodextrin, and a myriad of other naturally derived or artificially made sweeteners) how to choose a protein shake

A Bear of a Soup

I was thinking about it almost my whole ride home from work: what am I going to make for dinner? What was in my fridge and pantry? I was having a mental block and not sure of any of it; all I knew was I would be home in about a minute, and was hungry. I was lucky enough to only be feeding myself; that my husband was not going to be home for whatever little dish was to be had!

This compilation of left overs came together kind of haphazardly, as I went through the contents of my fridge. Not that they didn’t seem to go together, but I was not sure what I felt like eating, never mind spend time cooking.

Starting with a bit of left over beef, I realized there were roasted mushrooms and onions too, and should use them before they turned on me. The challenge was to reheat the beef and not dry it out. Stir-fry? Sounded like too much work, and making rice too? I was looking for somewhat quick! Soup? But I didn’t have broth…and then I remembered: I have Red Miso paste. Now we were in business!

I started up the water, added the miso, and then the mushrooms and onions and let that simmer while I think sliced the beef, some green onions and got a bunch of baby spinach ready to add too. I seasoned it with black and white peppers, sriraccha sauce. I found some soba noodles to add the finishing touch.

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“Now that’s a Bear-of-a-Soup!” said some voice in my head when I stopped to look at my beautiful bowl. As I looked at the ingredients that were now melded together, I realized it was a power meal. Any bear coming out of hibernation would just love it.

Protein and anti-oxidant rich, B-vitamins and minerals like calcium, iron and potassium, and a gluten-free grain. Spicy enough with great umami. Satisfying to the end! Great for that end of winter punch of energy to make it to spring!

Do you ever fight with leftovers? What have you ended up with that was an unexpected treat

How Do You Make Your New Year’s Resolutions? (or, Don’t Play Resolution Roulette)


Every year there are TONS of articles, posts and silly memes, about making resolutions, how we make the same ones over and over , and how to’s and advice on starting them and sticking with them, or not making them because we often give up anyhow.






I am somewhere caught in the middle.

On the one hand, making these so called NYR’s is good because it means you recognized a need for a change or a desire to become something new or different.

They typically have some meaning to us, and that’s good. To aspire to be healthier, gain more wisdom/education or do more activities/experiences is exciting, normal, and can be fun and open so many other possibilities down the road.

But without a plan of action, a road map,an itinerary or some kind of guide, making any changes is just about nearly impossible. And breaking down the resolution itself into smaller steps, what you may need to do to get to the final goal itself, are really what these sets of directions are.

Take one of the top 10 resolutions: “lose weight” Its a good goal. But it’s very open in the “how” department!  Breaking down this goal, and even adding a bit more to be specific about it is even better. Try “lose 15 pounds by May” instead.

The difference is a target and a deadline. You know what you really want and when you want to have it done.

Now, add “by exercising 3-5 times a week” and something like “and adding 2 vegetables a day and cutting out sodas”.  Its not vague and definitely not wishy-washy; you just told yourself what to do. Now go and get it done!

This is a really simplistic breakdown, and of course there are other factors to consider when you are creating the goal, the steps and setting details for your own specific NYR.

So in the wave of the excitement of a new year and the fresh start that feels so great, it can be like Resolution Roulette. My advice is don’t just pick a resolution, just because its that time of year and its ‘what we do’;

Give it life by filling out the details for yourself; take some time to get down’n dirty with your goal and HOW to get it done.

Find support and the resources to help you reach the goal you have in mind if needed, and please don’t give up on yourself!  Realize it may take time to accomplish what you want – it might take some time and work, hard work even; you might want to give up; but don’t!

It was you resolution for a reason, go with it and see what it brings you when you DO get to the finish line. Its going to be awesome, I know that much!






CORE “An ounce of prevention is worth a pound of cure”


Ever wonder why dandelions are EVERYWHERE….easily accessible to EVERYONE…… Hmmmm! Could it be that we have misunderstood it’s dendelionspurpose?
The world is full of “natural” cures, and the dandelion is one of them. Many cultures over time have used them in treating medical issues.

Typically dried and made into teas, here are some of the conditions/benefits from dandelion:

1.Dandelion leaf tea is one of world’s best natural diuretic helping body shed excessive water weight and flush your kidneys of toxins. Dandelion tea diuretic is safe to use for pregnant and breastfeeding women

  1. Weight loss is among other benefits that this mighty herb can provide. Dandelion tea weight loss secret is focused on gently stimulating bile production that facilitates improved digestion and ridding body of toxins. Additional dandelion tea diuretic abilities contribute to healthy weight loss.
  1. Dandelion tea benefits gout conditions that are caused by accumulation of high levels or uric acid. Dandelion tea can potentially decrease uric acid build up resulting in less pain and discomfort.
  1. Roasted and minced dandelion root could become a great alternative to coffee.
  1. Dandelion tea made specifically with ground up roots is incredibly effective in fighting major infections like pneumonia, bronchitis and even boils on the skin.
  1. Anemia is another condition dandelion tea benefits due to high density of vitamins, minerals and iron elements.
  1. Acne could be helped by regularly drinking dandelion herb tea, it will help cleanse your liver and remove skin impurities.
  1. Hypertension could be alleviated by picking roots and leaves of dandelion plant and making tea that will contain an important compound mannitol that is successfully used for treating high blood pressure symptoms.
  1. Drinking dandelion tea benefits vision by supplying body with essential A and B vitamins necessary for good eye sight and night vision.
  1. Diabetic patients or people suffering from elevated counts of blood sugar can find relief by drinking dandelion tea. Natural compounds found in dandelion plant have been proven to normalize levels of blood sugars.

And lets not forget the studies of dandelion on cancers:



No wonder our product Core is so phenomenal!

Find out more about CORE here: My Rain Life


Holiday ~ Life Blanace

Work-life balance was a mistake from the start. Because we don’t really want balance. We want satisfaction.” – Matthew Kelly, author

Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, classes, hobbies, worship time – plus, big desires to improve our health. How can one possibly balance so many things? And at this time of year, there seem to be even longer lists of things to-do!

I’m going to let you in on a little secret here: You can’t.

life blance

Balance. Is It A Myth?

“Harmony” is an easier goal than balance.

Harmony means everything is co-existing in a spirit of cooperation. But whatever you want to call it – harmony, balance, or “fitting it all in” – there is a secret to doing more of what you want and less of what you don’t want.

Want to hear it?

I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life.

Ready? Okay, here’s the secret:

  • First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night?
  • Have you identified a few things? Now get rid of them (or fix them – now).
  • Next, ask yourself what you want in your life – or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with? Focus your energy on these things. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”).

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be. No balance required.

Get Even Healthier!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about!


Got Seeds?

The Power of Seeds

Everyone is hot to talk about finding the latest and greatest in super foods. It seems there are findings everyday on whether something is good, bad or super!

(*And really, everything has always been packed with nutrients OR NOT, all along. Its the style of marketing that we are exposed to that’s created this terminology. Yes, there are foods that are inherently better for us or give us proper nutrient balance for optimal health; and yes, there are those that are bad or unhealthy and actually may rob us of the ability to digest and absorb the ‘good stuff’ from other foods. I am a firm believer in getting what we need from whole, minimally processed foods. It’s how we were meant to get our fuel and support our body’s health…..)

But this stuff is HOT!!
Soul and Core have gotten my attention as a Health Coach because they are from the source of all living plants: the seeds. Everything a plant needs to grow and flourish is in its seed.
The list of benefits from the individual ingredients in SOUL and CORE is long! And when you think about getting ALL of those foods with the minerals, phyto-nutrients, vitamins and healthy fats (Omega 3,6, and 9’s in a healthy balance) into your diet, well, most people just cant get THAT many servings down daily. And the cost, and the time to MAKE your own power-shots like these is a lot to undertake; daily; and stick to it!
It’s a busy world we live in, and we all are running around doing so much. I love to simplify things for my clients (and myself!)  And these simple juice shots deliver what you need for optimal health – just what we all need to keep up with the pace of our lives!
I don’t take recommending anything lightly. I was intrigued by the stuff, and thought I’d do a little N-of-1  Trial with myself. And since starting to take SOUL and CORE, I can tell you the differences I feel is so great!  My energy levels are up; the lack of stiffness and when I literally can jump out of be in  the morning is fantastic; the gains in endurance for my workouts AND the 9-5 job I have, plus family life is wonderful. And I don’t want to forget to mention the lack of brain fog, and feeling more level-headed!
 And being able to share this with members, and beginning to see their improvements to their health issues is rewarding.
I’m sure you have heard the health benefits of Chia and Pumpkin seeds, but there are others to add to the arsenal of seed nutrition: Black Cumin, Black Raspberry, Grape Chardonnay to name a few.

Anit-inflammatory and  Anti-Aging combinations of cold pressed seeds give your body a unique blend of antioxidants, healthy omega -3-6 and 9’s and minerals and vitamins.


Some of the benefits include:
  • Increased Energy
  • Improved Immunity
  • Better Sleep
  • More effective Exercise recovery
  • Decreased Free-Radical Damage

For More information, check out this link and get in touch with me if you have more questions about how to use Soul for your daily health.

The Power Is In The Seeds
Or if you are a Health & Wellness Professional and want to know about offering this to your clients as well, please email me and I will get you information !