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Garlic Roasted Brussels Sprouts

Ingredients 1 pound organic Brussels sprouts 2 organic garlic cloves, minced ½ tsp cayenne pepper (optional) 4 tbsp melted organic coconut oil 2 tsp lemon juice salt to taste Directions Preheat oven to 400 F. Bring a large pot of lightly salted water to a boil, add the Brussels sprouts and cook for two minutes….

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Lemon Herb Chicken

Ingredients: 3 Tbsp ghee 4 minced organic garlic cloves 1 tsp fresh rosemary, finely chopped 1 tsp fresh organic thyme, finely chopped 1 whole organic, pasture-raised chicken (about 4 lbs.) cleaned and dried 2 organic lemons, zest both 1 small organic onion, cut into wedges Salt, pepper, and paprika to taste Directions: Preheat oven to…

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EMFs, RF exposure, cancer, Miami holictic health coach, Miami psychologist

How your brain heals with exercise . . .

If you’re like most people these days, you probably know that regular exercise does your body good. You know that exercise can help you gain physical strength, lose weight, improve your cardiovascular endurance and help you obtain that “beach body” that you’ve been dreaming about in your sleep. You may also know about the various…

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How simple mindfulness practices can help you to enhance your wellbeing and reduce your distress . . .

Mindfulness is the practice of intentionally bringing your attention to your here and now experiences with an attitude of curiosity, openness and non-judgment.  Many studies have shown that mindfulness practices can help you to reduce stress, worry, symptoms of binge eating, many anxiety disorders and ADHD.1, 2 Mindfulness practices, including yoga, yoga breathing exercises and qi…

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anxiety, depression, gratitude, Miami holistic health coach, Miami psychologist, PERMA model, positive psychology, substance abuse

Are you G.L.A.D. to be alive?

If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life.  While it is reasonable and may even be natural to acknowledge your circumstances, situations or private experiences that evoke your discomfort or pain,…

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How externalizing your awareness can rein in your mind’s stories . . .

If you experience bouts of anxiety, worry and depression or you obsess with unproductive and painful thoughts, you’ll likely benefit by learning to cultivate and externalize your awareness.  You may believe that suppressing what your mind tells you or replacing your mind’s stories with better thoughts or self-affirmations will lead you to live your life…

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mindfulness meditation, self-compassion, anxiety, depression, Miami psychologist, Miami holistic health coach,

How learning to be gentle with your mind helps you to grow wiser . . .

You may want to still your mind to experience calmness and peace in your life and believe that meditation is your answer.  You may also believe that mindfulness meditation is about learning to train your mind to be empty of thoughts.  While some of these are aspects of any mindfulness practice, you will not experience…

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alertness, cravings, creativity, Miami holistic health coach, Miami psychologist, napping, work performance,

How napping can renew you…

If you’re like the average American, you are probably sleep deprived.  Inadequate sleep reduces your concentration, alertness, creativity and performance at work.1,2  It also makes you more prone to make mistakes, feel tired, grouchy, and increases your cravings for sweet and fatty foods.3,4 As a nation, we value doing more and place little emphasis on…

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isolation, loneliness, Miami holistic health coach, Miami psychologist, social networks, social support, volunteering,

Are you putting yourself at risk by doing this . . .

You may eat very healthfully, exercise consistently, sleep like a baby,  spend time outdoors with nature getting sunlight everyday, take some supplements and yet still be experiencing various health challenges.  While all of these behaviors ARE health promoting, you may underestimate the power and importance of having social contact and community involvement. Research in several…

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affect labeling, anxiety, anxiety disorders, depression, Miami holistic health coach, Miami psychologist, mindfulness meditation,

Why mindfulness meditation can help you to transform your life . . .

If you struggle with feelings of anxiety and depression, you very likely also are your own worst critic, judge yourself harshly and negatively compare yourself to other people.  You may engage in this behavior believing that this is an effective way to motivate yourself to do better, as a habit that you picked somewhere in…

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