wine

You should be doing these things right now!

Standard

  
Hello, friends! Tis the season to be… Stressed out, frantically busy, exhausted, out of gas, and definitely no time to recharge the batteries. I find this time of year to be the most difficult. I feel stressed because I want to get the perfect gifts for my loved ones that reflects how much I love them, frantically busy as I decorate the house, buy the gifts, wrap them, bake cookies, plan, shop for and make the Christmas Eve meal, spend meaningful time with the kids, go out of town to visit family, and all the holiday obligations. This year it’s even more difficult because we are going through renovations on our new house. Life in the “Reno Zone” is difficult and stressful, which adds to the holiday burnout. 

My college student readers are going through similar experiences with studying for finals, writing papers, completing projects, giving presentations and finishing their semesters strong. My conclusion is that we are all STRESSED OUT these days. 

My goal with this post is to help give you ideas about how to de-stress and take care of yourself during timeframes when you have precious little time in which to do this. You can do little things that don’t take long, but will help you recharge your batteries and give you the energy to finish this year strong. I’ve got so many ideas for you that I will split it into two posts. Here we go!

  

  
 1. Take a replenishing salt bath– my new passion is bathing. There is nothing more luxurious than laying in the bathtub with the lights dim and soothing music playing. Here’s a way to take it up a notch, add bath salts, in particular pink Himalayan sea salts. Salt baths have been utilized for thousands of years as a way to detoxify the body, and salt in the bath actually ADDS moisture to your skin. Himalayan salts are also high in minerals such as potassium, magnesium, iron, phosphorus, calcium and chloride which can be absorbed while in the salt bath. If buying pink Himalayan salt and adding it to your bath seems like too much work, there are ready made products out there that do the work for you. One product I like in particular is from a company called Me! Bath. They have “bath ice creams” that are all natural and contain oils, minerals, fragrances and salt, so you just have to drop one into your bath tub and get in for a nice, relaxing soak. Ahhhhh!

  
2. Glass of wine– This one works well in combination with number one, because having a glass of wine while soaking in the bath makes it even better. Wine (in moderation) is one of the healthiest ways to wind down after a long day. It contains potent antioxidants that are heart healthy and protect from many heinous diseases. Champagne is getting good press these days because it contains polyphenols that help lower blood pressure, natural trace elements that help boost your mood, and at 78 calories per 4 ounce pour it’s one of the least caloric alcoholic drinks in which you can indulge- in moderation of course. 

  
3. Listen to your favorite music– again works well in combination with the first two items on the list. Music helps you focus because it causes changes to the brain that help with attention and storing events into memory, makes you feel more cheerful due to the release of dopamine caused by listening to certain songs, and can calm you down by listening to soothing music during stressful events due to decreased cortisol levels . I can’t tell you how many times I’ve been stressed and listened to one of my favorite playlists on my iPod which cheered me up immediately. Music can also rev you up and give you the energy you need to complete a challenging paper or project, because listening to up tempo music actually helps you use oxygen more efficiently, which can also get you through a tough workout as well. 

 LOL, Danielle took this picture of me while I was sleeping and cuddling with my Chewbacca! 
4. Cuddling with loved ones, furry and non– I’ve written about this in a previous post but think it bares repeating, physical touch, in particular hugging, is one of the best things we can do for good health. When you hug a loved one your body releases oxytocin, which is a neuropeptide which makes us feel warm and fuzzy inside. It promotes feelings of devotion, trust and bonding. Hugs can also lower blood pressure. This happens because sensory receptors on the skin trigger the vagus nerve which is responsible for lowering blood pressure among other things. Hugs can be a potent destresser because when we hug we immediately reduce the amount of stress hormone cortisol produced in our bodies, which releases tension and sends calming messages to the brain. There is nothing more soothing to me than cuddling up with my pups and loved ones. Truly one of the best things in life!

 This is a picture I took at my local nail salon that serves wine while getting a manicure or pedicure. That’s a win-win to me! 
These are some of my favorite ways to recharge during busy times. What are yours? Living a calm, stress free life is a goal I’m always striving for, it will help you live longer and healthier too. So please my friends, luxuriate in the bath, drink a glass of wine or champagne, listen to music and hug your loved ones. Doing these things will help you live a life of vitality- with Valerie! 

Eating Healthy Starts with this! Part Deux

Standard

Good day, my friends! I’m now going to continue my healthy eating post by telling you the second thing you need to eat healthily at home. The first as you recall if you read part one, was a pantry stocked with lovely items to help you cook healthy meals. The second essential is a well stocked refrigerator/freezer. Or in my case refrigerators/freezers because I have two, one in my kitchen and one in the garage. They are both important to my healthy cooking strategy so I’ll talk about how I use them both. Again, please don’t judge my fridge organization or cleanliness, just the contents! In addition, all food mentioned is organic whenever possible.

Fridge1

Fridge Essentials

1. Liquids for drinking- We don’t drink soda pop and I don’t have any in the house. Instead, I keep the fridge stocked with filtered alkaline water, chocolate milk, almond milk, healthy juices with no sugar or corn syrup, and half and half for my coffee.

2. Yogurt and hummus- We always have these two items, though I usually make my own hummus, for healthy snacking.

3. Cooking ingredients- I always have minced garlic, olives, parmesan cheese, mayonnaise, Dijon and regular mustard, ketchup, salsa, hot sauces, and pickles to help add flavor to my meals.

Fridge2

4. Vegetables and fruits- The vegetables I usually have on hand are romaine lettuce, asparagus, tomatoes, carrots, celery, and peppers. The types of fruit are grapes, strawberries, blueberries, apples, bananas, and watermelon. Many meals and snacks can be made from these vegetables and fruit.

5. Deli meat and cheeses- Important items here are turkey lunch meat, salami, cheddar cheese- both sliced and shredded, as well as romano cheese and parmesan for pastas.

6. Wine- no explanation needed here! 🙂

7. Eggs- Eggs are one of the things we eat often in my house. I make hard boiled eggs, fried, scrambled, poached, and egg salad. There are so many awesome dishes that can be made with eggs. Eggs are a great ingredient in other dishes as well, making them one of the most versatile items in my fridge.

Fridge5

8. Leftovers- My outside fridge is mostly for leftovers, drinks and yogurt. I love leftovers and have written about that in many past posts. I eat them for lunch the next day or repurpose them into future meals. They are one of my favorite things in my fridge so don’t throw out the leftovers, this is your chance to be creative!

Fridge4

Freezer Essentials-

1. Frozen vegetables- I always have frozen mixed vegetables on hand, mostly to make soups and stews, but I do like to have them for lunch sometimes.

2. Breakfast meats- We love breakfast in this house so I stock my freezer with bacon, breakfast sausage and chorizo to thaw for delicious breakfasts.

Fridge3

3. Leftovers- Sometimes we don’t eat all of the leftovers in the fridge, despite my best attempts to polish them all off, and I definitely don’t want them to go to waste. I put them in the freezer, making sure to label the type of food and the date on the freezer bag, so I can ensure that when I defrost them I know what it is and how long it’s been in there. It’s so handy when I don’t have anything planned to cook. I just thaw the food item, and dinner is served!

Fridge6

4. Meat- This is the heart of my outdoor freezer. I have different cuts of chicken in one section, beef in another, and lamb and pork in a separate area. I use the outdoor fridge to thaw the frozen meat a night or two before I am ready to cook, and then it’s ready to prepare.

5. Frozen fruit- I have frozen blueberries to make blueberry pancakes, and strawberries for smoothies.

Well, that’s what I consider essential for storing in the refrigerator and freezer. I hope you will stock what you like to eat and serve to your family and friends in your fridge/freezer. Eating at home is the best way to eat healthily. Eating healthy foods is the best way to live a life of vitality- with Valerie!

My Perfect, Healthy Valentine’s Day!

Standard
Dark chocolate is the key to a healthy Valentine's Day!

Dark chocolate is the key to a healthy Valentine’s Day!

Hi friends! Tomorrow is Valentine’s Day, the day to celebrate your love of husband/wife/significant other/children/dogs etc etc etc. I personally think it’s kind of over hyped in the media (but what isn’t these days?!), however any excuse to show your loved ones how much you love them can’t be a bad thing, can it? But it’s a lot of pressure too, and from my perspective it’s difficult to stay on your healthy path of life when derailed by holidays, even a made up Hallmark holiday like this one. So, with that in mind I’ve got some ideas to keep your Valentine’s Day healthy AND happy. You know I’ve always got a list, right? Here’s my list of the top healthy things to do and eat!

 

Dark chocolate covered strawberries are my favorite HEALTHY indulgence!

Dark chocolate covered strawberries are my favorite HEALTHY indulgence!

1. Instead of the BIG box of chocolates, buy DARK chocolate covered strawberries, or any kind of fruit. Dark chocolate is full of antioxidants and lower in sugar than milk chocolate. The fruit gives you vitamins and fiber. AND the kicker is that you can eat FOUR OF THESE FOR 150 CALORIES! Wow! Healthy and delish!

 

Healthy Valentine dinner!

Healthy Valentine’s dinner!

2. Chose fish as your Valentine’s dinner meat instead of a big steak. If you have to have steak, order the filet which is a leaner cut of beef for sure. However, salmon and vegetables gives you vitamins, antioxidants, and tons of healthy fats. Plus it won’t overly stuff you so you have to unbutton the top button of your pants- not a good look!

 

Drink wine (Champagne!) with your Valentine's dinner!

Drink wine (Champagne!) with your Valentine’s dinner!

3. Drinking wine instead of beer or mixed cocktails with dinner is definitely a healthier choice for your Valentine’s dinner- and it’s more festive too! See my previous post “A Healthy Way to drink in the New Year!” for further info on healthy alcoholic beverages. And remember, moderation is ALWAYS the healthiest way to go, any day, any time. If you do overindulge, see my post, “Holiday Overeating/Overdrinking? Healthy remedies for indigestion!” for information about ways to feel better quickly, though I hope you won’t need that tomorrow night!

 

Do something ACTIVE together!

Do something ACTIVE together!

4. Chose an activity that allows you to MOVE! We are going to make a blown glass piece of art together. It’s something we’ve never done and I think it will be fun and active too. Look at that woman’s arms- that’s incentive enough for me! And we will take home our mutually created piece of art and display it proudly in our home no matter what it looks like! 🙂

 

Sky Zone is active family fun!

Sky Zone is active family fun!

5. If you’re celebrating Valentine’s Day with your children, consider an activity like going to Sky Zone and jumping around TOGETHER. Don’t just drop the kids off and leave. They have special family times during holidays and it would definitely be an active thing to do. 30 minutes of moderate jumping BURNS 256 CALORIES! That’s healthy family fun!

These are my suggestions for a healthy Valentine’s Day that won’t derail you from your fitness goals. I will definitely be following my own suggestions this weekend, and I’ll have fun too! Having a healthy Valentine’s Day will help you to live a life of vitality- with Valerie!

A Few of my Favorite Things!

Standard
YEP!

YEP!

In my last post, I mentioned that I’m not a big believer in New Year’s resolutions. So often, it seems a resolution is yet another thing on a much too long to do list, and when it is not followed through with, it leads to a sense of sadness and failure. Definitely not the way to go into a new year! Now that’s not to say that I don’t advocate eating healthily and exercising regularly, if you’ve read my past blog posts you know I am all about that. It’s just more about being good to myself, and setting aside regular time for ME! I’m definitely not very good at that. Are there any others out there who are the same? It seems I’m so good at being there for others, but not so good about that for myself. With that in mind I am trying to be better about doing things just for me, and I mentioned a few things on my list of things I love to do in my last post, “New Year’s resolution? Nah, just be good to you!”. Listening to music, reading my Kindle, and taking a luxurious bath were some of them, but there’s more, my friends, and I want to share some more with you now.

Ashes with my Jac!

Ashes with my Jac!

1. Spending spiritual time- In past posts, I have discussed my time spent each morning in meditation. I try to do that every morning without fail and most days I achieve that- at least 5-10 minutes worth. That’s only part of my spiritual time though. My favorite way to deepen my faith is by attending church services at my parish, Holy Spirit Geist (HSG).

Jac took this pic of our church and I think it's awesome!

Jac took this pic of our church and I think it’s awesome!

It is a young, vibrant parish and has rejuvenated my faith. I especially like to attend with my daughters, but that isn’t always possible these days since they’re attending church in their college town now. Still, they come back to go to church with me as often as they can, because they find the atmosphere at HSG as uplifting and inspiring as I do. I especially love the Sunday 5 pm mass, because they have a band and they play contemporary Christian music which I really like. My advice would be that no matter what beliefs you have, spend time with other people who believe similarly because it really helps me feel in communion with humanity and with a higher power too.

Ashes with Danz!

Ashes with Danz!

Another thing that uplifts me is to pray a daily rosary. For those of you who aren’t Catholic, the rosary is a series of prayers to Mary. We do not WORSHIP Mary, which is a popular misconception about Catholics, we only worship God but we do hold Mary in reverence as the mother of God. We pray the rosary for her to intercede for us to God on our behalf. I use a rosary made of Swarovski crystals that my Mama gave me, and it gives me such a loving feeling to use this gorgeous rosary given to me by MY beloved Mom to pray to Jesus’s beloved Mom!

That perfectly sums up my feelings about praying the rosary!

That perfectly sums up my feelings about praying the rosary!

Anyway, I began praying a daily rosary about 10 years ago and I prayed it with my daughters on the way to school. It’s a rhythmic series of prayers (1 Our Father and 10 Hail Mary’s followed by a Glory Be and a Fatima prayer- 5 times), and each day corresponds to a different set of mysteries about Jesus. I truly love to pray my rosary, and now I usually do it as I first awaken and am laying in bed trying to wake my brain up. Praying the rosary brings me so much comfort and peace. There have been MANY times in which I awaken in the middle of the night, and all my fears and concerns keep me from going back to sleep. I pray my rosary, and before I know it I’m calm and comforted back to sleep. I also say my prayers every day. I used to pray with my girls, and now I pray by myself in the morning after my daily rosary. I pray for just about everyone I can think of, all my family members, friends, and all of the sick and suffering I know about. It’s my way of helping those I love, and it makes me feel really good about myself.

Wine and a good meal!

Wine and a good meal!

2. A good meal and glass of wine- As you know if you’ve read my past posts, I LOVE a good meal accompanied by a nice glass of wine. I love to make the meals usually, however I’m a sucker for a delicious dinner that someone else has made. Since I cook so much, it is the ultimate luxury to have someone else cook for me, or to go out for a nice meal. Now, I said go out for a nice meal, not fast food which I in no way consider a nice meal. However, it doesn’t have to be FANCY to be a nice meal. I also love Chinese, Mexican, Thai, Vietnamese, Sushi, etc, etc, etc which are more simple meals. The only requirement is that the food HAS to be delicious! One of my favorite meals in Indianapolis is at a Vietnamese restaurant called Sandra’s Rice and Noodles. My roommate from college, Terri, took me to this restaurant the first time, though now I’ve been there many times. Their Pho is one of the most delicious things I’ve ever eaten, granted everything there is wonderful and I’ve never ordered anything I haven’t loved! It’s a very simple restaurant in which you can enjoy the most amazing meals! Eating is one of my greatest pleasures and even though I eat mostly healthy food I find that I savor and enjoy my food more now than I did when I ate less healthily. I go more for flavor and quality rather than quantity, which means that I eat less than I did and I enjoy it more. That’s a win-win!

Also, the wine doesn’t have to be expensive to be delicious, and I’ve had many great $10 bottles of wine that I’ve really savored. One of my favorite $10 bottles of wine is Kris Pinot Grigio and if you like Pinot Grigio I think you’ll enjoy this brand. Plus you can’t beat the price!

My favorite wine!

My favorite wine!

My favorite Pinot Grigio however is Santa Margherita which my stepmom introduced me to. It’s more like $22 for a bottle so I don’t drink it every day, but when I do I’m in heaven! It is truly a fine glass of wine. And remember, when you’re eating or drinking the really good stuff a little bit goes a long way, so a glass or two is all you need to satisfy.

So these are some of my favorite things- my church Holy Spirit Geist, my Swarovski crystal rosary beads given to me by my mom, praying my daily rosary, a delicious meal like I’ve had at Sandra’s Rice and Noodles, and a good glass of wine like Santa Margherita Pinot Grigio. These are things that give me comfort and help me be good to myself. I’ve got more for you so tune in for my next post to see what else I have. I hope you are good to yourself today. Doing so will help you live a life of vitality- with Valerie!

A Healthy way to Drink in the New Year!

Standard
A good glass of wine makes everything fine- Thanksgiving 2013!

A good glass of wine makes everything fine- Thanksgiving 2013!

So the holidays are upon us, aren’t they? 9 more days until Christmas and a little over two weeks from the big drinking holiday, New Year’s Eve. Pretty much every adult I know over 21 will ring in the new year with a cocktail or two. Being an advocate for healthy living, I wanted to let you know what I feel are the five healthiest alcoholic beverages to drink, not just on New Year’s Eve, but any time of the year. Now, healthy to me means that not only is the cocktail low in calories, but it also has positive health benefits, and it tastes good too. That’s why you won’t see VODKA TONIC on my list. Yes, it is low in calories, but other than that it basically has no nutritional value and no flavor. Hence it is not a healthy cocktail in my book.

Here’s the thing though, QUALITY IS BETTER THAN QUANTITY when it comes to the healthiness of an alcoholic beverage. No cocktail is healthy if you have more than 2 of them, and if you get to four or more than it becomes toxic to your body. So my advice to you is, BE A MODERATE DRINKER. That’s the best thing you can do for your health. With that in mind, I will share my healthy cocktail list with you.

Number one healthiest alcoholic drink and my personal favorite- WINE!

Number one healthiest alcoholic drink and my personal favorite- WINE!

1. Red or White Wine- This one is one of the healthiest and my favorite so I’m going to call it the number one on the healthiest cocktail scale. First, it contains 5% of your daily nutritional requirements for iron, 9% potassium, 5% magnesium, and antioxidants like flavonoids and nonflavanoids. Resveratrol, which is a nonflavanoid, reduces blood clots and lowers bad cholesterol. Calories range from 110-130 per glass so it’s not a highly caloric option. Taste wise you have many options in flavor. Whether you like dry or sweet, red or white, you can find a flavor that pleases your palate.

Michelada- a recently tasted cocktail and a good one too!

Michelada- a recently tasted cocktail and a good one too!

2. Michelada- I recently tried one of these cocktails at a delicious Mexican restaurant near my daughters’ university and I loved it. It’s a much more interesting and flavorful twist on a Bloody Mary (which is also a healthy cocktail option for you!). It’s spicy, salty, and so refreshing! The ingredients are beer, limes, Worcestershire sauce, Valentina hot sauce, black pepper, sea salt, and ice. Now, beer is not the healthiest ingredient in a cocktail (beer= carbs), but if a light beer is used it’s not too bad since most come in at under 100 calories. The Michelada I had was made with Modelo Especial which though it isn’t a light beer is really delicious, and I only had one cocktail. I don’t even like beer but I really liked this alcoholic beverage. It also contains lime juice which has tons of vitamin C. Vitamin C helps your immune system and neutralizes free radicals that damage our tissues. The hot sauce in this cocktail is made from chili peppers, which contain capsaicin (helps in fighting certain cancers). Chilis are used to aid digestion, reduce appetite, and increase metabolism. The sea salt in the drink helps replenish electrolytes, and the Worcestershire sauce has vitamin B6 (builds red blood cells and maintains nervous system function) in it from the molasses, garlic, cloves and chili pepper extract contained within the sauce. It also has antioxidants, vitamin C, vitamin K (protects against hemorrhaging and bone loss), and niacin, which aids in digestion. Try it, you’ll like it!

Manhattan- not the city but the cocktail!

Manhattan- not the city but the cocktail!

3. Manhattan- I’m not much of a mixed drink girl, but I know many of you are out there so in honor of all of you mixed drink fans, I’ve included the Manhattan as one of the best tasting and healthiest mixed cocktails. The ingredients are bourbon, sweet vermouth and Angostura Bitters. Bourbon is flavorful and only 97-110 calories per 1.5 ounces, vermouth is a wine fortified with herbs and contains 45 calories per ounce, and bitters are alleged to have restorative properties and are used to calm an upset stomach. It’s strong so only one cocktail will be plenty in this case. If you like a mixed drink, this is the one for you!

Mmmm Mimosa!

Mmmm Mimosa!

4. Mimosa/Bellini- Mimosas are champagne and orange juice, and Bellinis are champagne and peach juice. Now these are not particularly low cal drinks because of the juices, but they are delicious and satisfying, therefore one cocktail will be plenty. I had a cocktail while in Las Vegas that contained an Italian champagne called Prosecco, berry puree, and lemon juice that was delicious and so pretty. it was called Berry Prosecco Fizz so I’m including that drink in this category too. All of these drinks contain champagne, which is sweet and slightly caloric at 90-110 calories per glass, but champagne is a wine so it contains a ton of antioxidants. Orange juice and peach juice contain many vitamins and minerals that are great for you. One tip I got was to make the Mimosa with grapefruit juice instead of orange, because grapefruits have more fat burning properties than oranges do. Sounds delish to me!

Guiness is a healthy beer!

Guiness is a healthy beer!

5. Guinness- I’m not much of a beer fan as I said above, but I know many beer fans, so folks this one’s for you! Guinness is low in calories despite how thick it is, 128 calories for 12 ounces. Also, Guinness is made from more whole grains than most regular beers so it’s full of nutrients. Guinness is shown to have similar antioxidant properties to red wine, and a University of Wisconsin study showed that drinking it helps reduce blood clots and heart problems. Good deal!

Some others healthy alcoholic beverages that could’ve made my list are Sangria (wine and fruit), Bloody Mary (vodka, tomato juice, horseradish, Worcestershire sauce, Tabasco, celery, salt, pepper), and bourbon/whiskey and soda, all healthy drink choices. Remember though, that moderation is the way to go here, and please don’t excessively drink on New Year’s Eve or at any time. 2 drinks or less is the way to go, and the drinks that are on my list are so flavorful that you don’t need to drink a lot to get a delicious flavor and be satisfied. Enjoy your holidays with a healthy drink or two at the most. It will help you live a life of vitality- with Valerie! 🙂

Mediterranean “diet” is the way I eat!

Standard
Essential elements of the Mediterranean diet

Essential elements of the Mediterranean diet

Hi All! I’m sure many of you have heard about all of the different diets people are following these days. From the “grapefruit diet” to the “Atkins diet”, diets are all the rage, and you’ll find many different opinions as to which ones work and which don’t. After I gave birth to Danielle, I joined Weight Watchers and lost 10 pounds which was great.

The Mediterranean "diet" pyramid. Notice that daily physical activity is an important part of this way of life!

The Mediterranean “diet” pyramid. Notice that daily physical activity is an important part of this way of life!

Here’s the problem though, diets are great while they last, the problem is no one can or should stay on a diet for life. What happens is that when the diet is at an end, the previous way of eating that led to weight gain is resumed and the pounds come back on again.  It’s a vicious cycle. After I lost the 10 Weight Watchers pounds I gradually put those pounds back on again over the next few years as I went back to the same unhealthy habits I had before Weight Watchers. When I lost weight 5 years ago, I decided I wasn’t going to follow a diet, I would just eat in a healthy way, utilize a food journal and exercise regularly. That being said, if there is any way of eating that I follow it would be along the lines of the Mediterranean diet. It’s actually not a diet; it’s a way of eating of the people who live along the Mediterranean Sea. When I began to be conscious of the way I was eating, I had never heard of the Mediterranean diet, I just ate in the way I thought was healthy and delicious. Then, years later I began hearing about this fabulous new diet and that the people who lived in this area and ate this way were living longer and healthier, and I realized that was how I had begun to eat years previously.

This is a food pyramid I love to follow!

This is a food pyramid I love to follow!

The basics of the “diet” are to eat meals low in red meat, sugar, and saturated fat, and high in fruits, veggies, whole grains, beans, nuts, legumes, olive oil, flavorful herbs and spices, fish and seafood a few times a week, chicken, eggs, cheese and yogurt in moderation, and sweets and red meat seldom. Wine is enjoyed as well. Along with this way of eating, people who live in this area are very active and exercise frequently, and practice weight control. I noticed the parallels between the way the Mediterranean people live their lives, and the way that I was living, which is interesting because I had always longed to visit Italy, Greece and Spain. I also enjoy reading about those areas and cooking the food of those regions. I would one day love to spend a good bit of the year living in those areas, so then I’ll be able to follow their way of living in person!

The food I love to eat, and it's healthy too!

The food I love to eat, and it’s healthy too!

A good resource for those interested in the Mediterranean “Diet” is The Mediterranean Prescription: Meal Plans and Recipes to Help You Stay Slim and Healthy for the Rest of Your Life, by Angelo Acquista, M.D. I like this book for an easy reference with good recipes, but there are many on the market that can help you get started. When I’m eating this way I imagine myself sitting on the coast of Greece or Italy, so allow yourself to eat healthy and be transported to a beautiful place like I do. It’s a great way to live a life of vitality- like Valerie!

This is my mental picture when eating like the people who live along the Mediterranean Sea!

This is my mental picture when eating like the people who live along the Mediterranean Sea!