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Grocery Store Survival Tips

raw food shopping list

Image thanks to Mary Jo, 28 Days Raw Program Participant

On Sunday, had a great article called “7 Secrets to Outsmarting Your Supermarket”.

To summarize the article for you, supermarkets get you to spend more money and buy many more calories than you planned to by strategically positioning goodies in:

  1. holiday displays
  2. bulk discount item sales
  3. end of aisle displays featuring items to combine for an easy recipe
  4. food demos, free samples
  5. treats in the check-out lanes
  6. eye-level part of the shelves
  7. the smells of freshly baked goods from the bakery

Although 7 different supermarket tactics are revealed, the way to outsmart them is singular: have a plan and stick to it!

It starts with a healthy menu plan which generates your shopping list. Now, all you have to do is stick to the shopping list and ignore the supermarket’s tempting offers unless it is for something on your list!

Focus instead on all the delicious healthy recipes you will be making!

If you’re interested in reading the whole original article you can see it here:

7 Secrets to Outsmarting Your Supermarket

If you’re interested in obtaining a healthy menu plan including handy shopping lists to arm you and boost your resolve in the supermarket, you can find one here:

When you have invested in a healthy menu plan, you are invested in your own health and you are less likely to be a victim of even the most clever supermarket promotions!

My next online menu plan program session begins this coming Monday September 25th. Find out all about it now at 28 Days Raw  (early bird special on until Friday)!

In Joy!

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Top 10 ways to protect yourself from heart trouble

Top 10 ways to protect yourself from heart trouble – all on one page! 

I found an interesting article about ways to prevent heart attack. But it is on 10 different pages with five ads on each page. So I’ve compiled the points here for you on one page.

1. Drink Wine And Eat Chocolate

2. Exercise And Supplement With L-Arginine

3. Drink More Water (5+ glasses a day)

4. Eat More Beans (or oranges, spinach, tomatoes, and Romaine lettuce)

5. Eat Berries

6. Eat A High Fiber Diet (Daily breakfast cereal)

7. Drink Tea

8. Eat Fish For Dinner Once A Week

9. Supplement With B Vitamins

10. Aim For Eight Hours Of Sleep At Night

Obviously, raw vegans will modify this list. We get enough anti-oxidants and fiber from fruit and veg without having to ingest wine, chocolate or breakfast cereal. The beans are for folate which is also plentiful in many fruit and veg, especially leafy greens. The fish is recommended for Omega 3 fatty acids also present in spinach, lettuce, chia seeds, walnuts and flax seeds.

If you’d like to see the original article with details about why these work and references to the scientific sources used to compile the list see:

In Joy!

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21 Days Raw starts tomorrow!

IMG_1607Monday September 4th is the start of the 21 Day Raw Cleanse that will take us from summer and into fall.

You can embark on this exciting journey and follow up with the 28 Days Raw Program that starts on September 25th, the day after the Cleanse ends.

The two programs run back-to-back continuously year-round (now in their 6th year) so that you can have ongoing support for your raw vegan diet. 

  • know what to shop for with convenient and helpful shopping lists.
  • Learn how to make 100% raw vegan, gluten-free, anti-inflammatory, natural, balanced, wholesome, healthy delicious, and nutritious recipes with easy-to-follow directions.
  • Go Raw safely and easily with a balanced and nutritious raw vegan diet through our easy-to-print menu plans.
  • Get daily instructions to your inbox with a daily workout plan, journal exercises, happiness exercises, raw food education, and motivational reading.
  • Join in the online community to share your journey with others on the program, gain support, and engage with like-minded people.
  • Be assigned a Program Pal for daily check-ins to help you stay accountable to your goals on the program. 
  • Email me directly for help any time.

Find out more and register today at

In Joy,

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Raw Resources

Raw Food Resources

Image courtesy of radnatt at

It is easier to go raw and stay raw when you know about all the great resources out there! Here are a few to explore…

Raw Inspiration


Raw Blogs

Top 50 Raw Food Blogs:


Raw Recipe Sites


Raw Forums


Raw Meetups and Potlucks


Farmers Markets, CSA’s and food buying clubs


Raw Online Stores


Raw Food Retreats


Raw Chef Classes


Raw Programs Online

21 Day Raw Cleanse:

28 Days Transition to Raw Program:


In Joy!


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8 superfoods that aren’t worth the hype


Overrated Superfoods

Interesting article debunks the superfood myth in everything from acai berries to coconut oil.

I do agree with most of the opinion/assessments in this article, perhaps with the exception of the fruit and vegetable juices and green smoothies. Though I do agree these are best made at home to ensure they are made with fresh ingredients and nothing artificial added, I think some of the prepared brands are quite good and a nice option when you’re on the go. Read the ingredients to make sure no sugar or chemicals have been added.

I have long been skeptical of raw superfoods. They are a trendy way for people in the raw business to earn money through selling expensive products that have an eternal shelf life, but of course the real superfoods are fresh fruits and vegetables!

I don’t sell superfoods or supplements. I rely on the sales of my online menu plan programs which teach people how to go raw safely and easily. They provide ongoing raw lifestyle support including daily instructions and they come with a lifetime membership. There is never anything additional to buy from me. The shopping lists tell you exactly what you need to purchase to prepare the recipes in the menu plans using fruits and vegetables found in the produce section of your grocery store.

In Joy,

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Best Raw Food Blogs…

toprawblogTop 50 Raw Food Blogs…

I got a nice surprise in my inbox the other day. Apparently my blog has been voted #5 by Feedspot on a list of the top 50 raw food blogs!

What an honor! :)

It was nice to peruse the list and get a taste of all the other great raw food blogs out there!

Thank you,!

In Joy!

Schedule of Upcoming Raw Food Programs

28 Day Raw Experience
Monday, August 7th, 2017

21 Day Raw Cleanse
Monday, September 4th, 2017

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Experiencing well-being

Image courtesy of foto76 at

Image courtesy of foto76 at

One of the upsides of dealing with chronic pain, is that when you come out of it you can really appreciate well-being! 

I now have a consciousness that when I am not in pain I am experiencing well-being. What a wonderful state of grace!

My body feels good, no pain, and I feel no anxiety or worry or negative emotions at this time. 

I use this time to smile, to smile deeply within my whole body into every cell of my being, soaking it with gratitude for this moment, feeling the sunshine, feeling all the potential of life and being alive in it.

I will write more soon about the last four months dealing with chronic pain from a rotator cuff injury and how I seem to have been healed by kiwi fruits!

In Joy,


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What to eat

raw food diet minerals for strength

Changing your focus…

You can’t just focus on what not to eat. That’s no way to go on a new diet or change your dietary lifestyle. Sure, you know what you want to stop eating. But what will you eat now?

That’s where your focus should be. It’s more exciting to focus on what to do than on what not to do.

I think that’s one reason why the raw vegan diet works very well for many people for weight release and healing.

There’s a focus on new recipes, learning the new art form of raw cuisine, purchasing fresh, beautiful, colorful, vibrant and exciting produce, plus there are recipes and menu plans and philosophies of eating raw to explore.

There’s a whole movement of raw vegans to gather education and support from, and if you’re a member of my raw programs there is a very focused new group of people going raw together to make the journey exciting, fun and supported.

At the very least if you’re planning on cutting out certain foods from your diet whether it be sugar, gluten, greens, or animal products it’s really helpful to have a plan for what you are going to eat to keep you from the natural tendency to slip back into your default habits.

It could be as simple as making a list of what you’re going to eat today or tomorrow or as comprehensive as signing up for an online diet program like 21 Day Raw Cleanse

My next 21 Day Raw Cleanse begins this coming Monday May 29th! The Early Bird Special is still on, offering a sweet deal on a lifetime of Raw Support until Friday at

In Joy,



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Just Take 5 For Your Wellbeing


Image courtesy of Stuart Miles at

Little things add up…

There are free apps you can get that will chime every hour on the hour. (HourlyChime for instance).

These can remind you once an hour to take five minutes to do something that is healthy for yourself.

For example, take seven deep breaths, drink a glass of water with lemon, do 10 squats, or walk around the office for five minutes.

It could be the same thing each hour or you could rotate through different activities, whatever you feel is good for you, whatever you feel you really need or would be most helpful to your mental or physical health at the moment.

Take a break, take a time out, take a breather, regenerate yourself a little, invest a few moments in your health and well-being. Just take five.

It will add up to greater physical and mental health, both of which will just make you feel better and improve your quality of life.

This is a quick and easy way to start establishing healthy habits! Who knows where it could lead!

For more healthy living tips see

In Joy,

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Raw Baby Food and Tooth Care

040Q: I have some questions about baby food. I remember have e-mailed you years ago with some nursing questions for my first baby and your answer was very helpful back then. now have baby again and she is 8 months old, but am not sure what to do with food, so am still nursing her and have not given her solid food yet. don’t really remember exactly what I did with the first baby (she is now 7, so it is while ago), all I remember is that I messed up her teeth by not brushing them and giving her OJ and dates all the time. So definitely don’t want to make that mistake again! What is your experience with baby food? what is the right age to start solid food in your experience? and what foods are best? and how long did you nurse your kids? nursed my first kid 4 years and that seemed fine, except for her teeth ( think it was the not brushing combination with OJ and dates, but our dentist says it must have been the nursing at night don’t know about that, but did nurse her also during the night several times for 3 years…). Anyway, hope you are willing to share your experience about baby food, what to give, when to start and what to do with nursing with me. You must be an expert when see how healthy and strong your kids are!

Many blessings,


A: Hi Arielle,

The baby food I made was like a green smoothie with less liquid so that it was thick enough to eat with a spoon.

For instance I would blend up:

– a quarter to half or even a whole avocado
– pitted plums (or any other fruit)
– a few leaves of spinach or a leaf or two of kale, collard greens or romaine lettuce for instance
– just a little orange juice, apple juice, coconut water or water for instance (2 tablespoons to start, adding more tablespoons as necessary to get the mixture to blend)

The avocado gives you the fats and makes it creamy. The fruit gives sweetness. The greens give incredible nutrients and minerals and a little protein too. And the liquid helps it blend up.

I think nursing for 3 years is a wonderful gift to give your child. That was the approximate length each of my kids got and we think it made them really warm people as well as giving them really strong immune systems.

It is hard on the teeth though. In retrospect I would brush their teeth in the mornings as well as before bed. Some like to wipe baby teeth with a wet cloth instead of brushing. I prefer toothbrushing with a mild toothpaste like Auromere or Tom’s. Sufficient greens should help keep teeth strong against cavities too.

Don’t brush teeth for an hour after drinking citrus as it temporarily loosens tooth enamel. But do brush after an hour. Drinking with a straw can help reduce damage from drinking citrus.

I hope this helps!


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21 signs your raw diet may be out of balance

raw cup of teaIf you are experiencing any of these issues below then you may not be getting everything you need in the way of nutrients, balance, or pleasure from your current raw diet….

1. You worry constantly about how clean/fresh/pure your food is
2. You are always worrying about what to eat next
3. You are stressed about what to eat and what not to eat
4. You continue to restrict more and more foods within your raw food diet
5. You are losing too much weight on your raw food diet
6. You don’t enjoy your food, nothing tastes good
7. You are bored of your diet
8. Your hair is thinning
9. You are having trouble with your teeth
10. Your eyes look sunken
11. You skin looks grayish and dull
12. You feel stiff, aching, and old
13. You can’t stop craving salt, sugar, or cooked foods
14. You feel hungry all the time
15. You never feel satisfied or full
16. You get so excited about raw packaged, prepared, or restaurant foods that you eagerly and/or compulsively go over-budget on these items
17. You feel pain, numbness or tingling in your legs
18. Your tongue has developed ragged edges
19. You have sores in your mouth
20. You have no energy
21. Eating makes you bloat

There are many ways to get off-balance with a raw food diet. The good news is, that doesn’t mean you have to stop eating 100% raw! There is a way to be healthy and thrive long-term on a 100% raw food diet; by having a delicious, nutritionally balanced and easy to prepare raw diet that is doable on a daily basis in real life!

You can try a balanced raw diet with my 28 Days Raw menu plan support program that comes with:
– complete menu plans
– all recipes for every meal of the day
– simple directions for making each recipe
– complete shopping lists
– online support forum
– daily instructions via email
– optional program pal
– email support
– inner work, journal exercises, happiness exercises
– workout schedule with online videos
– and more….

— Find out all about it through pics, testimonials, and how to join in at…

— Next session starts this coming Monday May 1st!

— The early bird special ends this Friday so I encourage you to sign up now at and treat yourself to an incredible experience with a really good deal, and enjoy all the benefits of a healthy raw vegan diet that you can do long-term without fear of deficiencies, cravings or imbalances!


In Joy!


Schedule of Upcoming Programs

​28 Day Raw Experience
Monday, May 1st, 2017

21 Day Raw Cleanse
Monday, May 29th, 2017

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Vegetarians Don’t Live Longer???

Fellow vegetarians, not only don’t we live longer than meat-eaters, but we’re also the least popular kids on the block!

According to this article studies show that vegetarians do not live any longer than omnivores. Their only distinguishing characteristic is that people see them along with drug addicts in the most negative light.

On the bright side this article did not study raw vegans but admits that eating fresh fruits and vegetables can lengthen your lifespan.

The takeaway for me is no matter what your diet, eat more fresh fruits and vegetables for better health and longer life, but if you want friends don’t tell anyone you don’t eat meat.

You can read the full article here:

In joy,


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Influences Upon Health

Screen Shot 2017-03-20 at 2.04.24 PM

Was studying about Process Mapping for business, and found this graphic (above) amongst the many examples of types of Process Maps. This one happens to be quite interesting as a way of looking at health and how our various habits influence each other and our weight/health and attitude!

So to put it in words, which are for me more influential than visuals, what I can learn from this map is that…

1. Our Attitude affects our Exercise Habits, Eating Habits, Stress Levels and Sleep Habits, which in turn affect our Weight/Health. (attitude affects everything)

2. Our Exercise Habits affect our Eating Habits, Sleep Habits, Stress Levels and Weight/Health. (exercise affects everything)

3. Our Eating Habits affect our Sleep Habits and Weight. (though I would add that they also affect our Exercise Habits and Stress Levels and therefore our Weight/Health – so basically everything)

4. Our Stress Level affects our Attitude, Exercise Habits, Sleep Habits and Weight (and of course it affects our Eating Habits if you’re me, so yeah, our Weight/Health also thereby)

5. Our Sleep Habits affect our Attitude, Exercise Habits, Stress Levels and Weight/Health. (But why wouldn’t they affect our Eating Habits too? I suppose the map shows that they do so via affecting our Attitude. I can see how that could be true, especially if you equate attitude with the decision-making impairments that can accompany lack of sufficient sleep)

6. Weight Gain (Health) affects our Stress Levels and thereby our Exercise Habits and Attitude. and thereby everything else. You can see how this could be a cycle of Stress leading to Weight Gain leading to Stress leading to Weight Gain, etc… just for example.

The takeaway… Everything affects everything. Attitude, Exercise, Eating Habits, Sleep Habits and Stress Levels are all very important to your weight and health.

But where is the easiest place in the cycle for you to make changes?

Make a positive change in any one of these areas and you’ll start a positive upward spiral for your health.

In Joy!

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How to Make a Raw Vegan Diet Cost-Effective


- By guest blogger Sam Socorro

Everyone wants to be healthy, but it can be hard to know who you can trust with your food. With all the controversy surrounding food processing, artificial ingredients, and loose regulation, it’s no wonder that droves of people are turning to vegan and raw food-based diets.

It goes without saying, but I’ll say it anyways: if you’re going to eat a raw food diet, you should really eat organic foods. There’s no point in trying to reap benefits from raw foods if you’re going to ignore the pesticides and other undesirables that exist in most supermarket foods.

Sure, raw food diets are constantly praised by doctors, health-gurus and celebrities, but where are ordinary people supposed to find a good source of organic, healthy, raw food without spending their entire paychecks on a week’s worth of food? After all, not everyone has the seven-figure salary of a celebrity…

The price of produce varies greatly, according to My Money Blog, a website that serves as an educational tool for investment and financial planning. Mushrooms top the list of vegetable prices at $4.02 per pound, while potatoes are only 48 cents per pound. Remember, if you shop smart, you can shop cheap. The prices listed are for inorganic foods, but the logic applies to both organic produce as well.

Another way to view the value of produce is to take a look at its nutritional content. Sightline, an independent, nonprofit research center, has compiled a few lists that rank fruit and vegetable prices against their ANDI, or Aggregate Nutrient Density Index. Basically, they’ve shown what foods provide the best nutrition at the cheapest prices.

Among the top scorers of their vegetable lists (top means good value), Sightline has cabbage, collard greens, and carrots listed. As for the fruits list, watermelon is by far and away to the most nutritious for its price, followed by plums, oranges, apples and strawberries.

If you’re looking to get the best bang for your buck with an organic raw food diet, you should take the time to learn the relationship between seasons and produce. Otherwise, you’ll end up paying more money for less quality. This is because, during the colder months, supermarkets will outsource their produce-farming to warmer climates, leading to early harvesting and product degradation during transit. Still not convinced? The increased prices of getting said fruit from the farm to the store end up getting paid for by consumers.

The USDA has an expansive guide on what produce grows during each season, as well as ideas for how to use them in dishes and basic nutritional information. Each season has its own list, and each list as more than twenty examples of popular produce that grows during each season.

By comparing the sources above, we can create our own list of the most cost efficient produce, both in price, nutrition, and season. In the spring, you should buy cabbage, collard greens, carrots, and cauliflower. In the summer, you should focus on watermelon, plums, oranges, and strawberries. For fall and winter, go for bananas, oranges, carrots, cabbage, and collard greens.

Look for local farmer’s markets to find good deals on the freshest produce available. Afraid of the prices on premium veggies? Don’t be. Happy Money Saver reports that many produce items are actually cheaper at a farmer’s market than at a supermarket. If you do your research, you can find out what prices are best for both farmer’s markets and supermarkets.

Not everyone can afford to go completely organic. If your budget is tight, and you feel that you need to supplement your diet with inorganic food, you should look for food with inedible rinds, like bananas or oranges. Because you peel the outermost layers off, you won’t consume the pesticides that get sprayed over the crops. Similarly, you should never eat berries that aren’t organic, as their porous surface makes them more likely to absorb chemicals. This logic applies across most produce.

Despite what you hear, raw foods don’t have to break the bank. If you’re smart and plan ahead, you can figure out what foods to buy, when to buy them, and where to find the best prices. Luckily, the prices of raw, organic foods will only go down as demand and agricultural advancements progress.

This article was written by guest blogger Sam Socorro from Steam Shower Store. Sam has been writing articles for over 10 years and is a commanding voice in the health and fitness community with her articles high in demand.

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What is a perfect body?

Image courtesy of Serge Bertasius Photography at

Image courtesy of Serge Bertasius Photography at

Cheeky Affirmations…

Everyone has a different idea of the perfect shape for a body. Just for instance, many women have gone from asking if our bums are too big to asking for butt implants to make them look bigger!

When I think of my body as perfect, I’m not thinking about its outward shape, but I’m thinking with gratitude about how perfectly it functions.

To me, a perfect body is one that functions perfectly! I haven’t a single health complaint so I can gratefully and cheekily affirm “I have a perfect body!” Or, prayerfully: “Thank you for my perfect body”.

I like to sneak in affirmations like this to myself because I do think they can make a difference in my beliefs, perceptions, expectations, and even outcomes.

In Joy,


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A trick for fully enjoying your food

Tip for eating less…

I can’t believe it when I have some really yummy food and then put something else of a totally different flavor that’s also really yummy in my mouth. Why would I do that???

Isn’t part of enjoying ones food enjoying the aftertaste for as long as it lasts? Wouldn’t that be getting the full value out of the flavor?

That got me thinking that to fully enjoy ones food one should fully and consciously relish every part of the process, starting with the initial craving and/or planning, and including the joys of…

• Craving, expectation, looking forward
• Shopping
• Preparing
• Plating
• Eating / enjoying
• Savoring aftertaste
• Enjoying the feeling in your tummy / body
• Noticing what the meal does for your health, beauty, and energy

For more tips on conscious and healthy eating join the 21 Day Raw Cleanse that starts this Monday! Find out how!

In Joy,

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A peek into my Raw Programs’ exclusive blogs…


Gripping new stories from the front lines of raw!

I would say “I don’t like to toot my own horn”, but that wouldn’t be true! I love to toot my own horn, but I don’t have to because so many people are tooting it for me at

– However, I’ve just added the latest testimonials to the Results Page at the link above! And this time, I’ve also included some of the struggles various people have had on the Programs and which they posted in the blog area of the exclusive community that you get access to on the programs.

I did this hoping to show that you don’t have to be perfect all the time to get results….Also, this shows you how honest people are on the programs’ forums! It will also inspire you to use the inner work module of the programs to get through the challenges that you may face when changing your diet and lifestyle!

It’s gratifying to know that by providing the highest quality raw food diet program that I could put together, with a really thoughtful menu plan based on years of experience and testing on my own family, including suggested daily workouts and demo videos, optimizing the support, motivation, and inspiration aspects of the program, focusing on really helpful inner work exercises daily, that my intention to make going raw safe and easy has not only exceeded my wildest expectations but has resulted in astounding results in terms of health, weight release, rejuvenation, healing, wellbeing, joy, increased energy, long-lasting lifestyle changes, and sheer feeling better!

Thank you for sharing your thoughts, your journeys, and your results with me in the program forums and via email. To protect your privacy, I’ve changed your names if any personal information was provided in your testimonials and posts.

Please enjoy this compilation of some really deep sharing of the real experience of going raw for the first time, straight from my Program Participants!

Click here to read now:

It is such an honor to share this journey with you!

In Joy,

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5 Health Tips for Working Women in 2017


Image courtesy of Pixomar at

Whether you are working at home or in the office, here are some health trends that you can incorporate to improve your health in 2017!

1.) Athleisure

Wear yoga pants that look like slacks to the office! Check out all of the awesome styles their pants are available in! You’ll never have an excuse to skip your afternoon workout break when you have pants both professional and comfortable! (get that asana done on your coffee break!)

2.) Sit-To-Stand

Offices all over are providing standing desks in the workplace! Take a look at this article from Herman Miller discussing the benefits of Sit-to-Stand! Being able to switch from sitting to standing can do wonders for your body!

3.) The 10 Minute Workout

A lot of people are developing programs based on the latest research showing shorter workouts are more effective for women over 40. I’ve bought a few of these programs that were terribly disappointing in quality, but I absolutely love Erin’s 10-minute fat-blasting, body-sculpting workouts. I could see nice muscle tone in my legs and butt and a noticeably slimmer torso after the first week or two of doing these 10-minute daily routines!

4.) How to eat healthy

A 21 Day Raw Cleanse makes going raw for three weeks easy and highly effective for rejuvenation, safe weight loss, increased energy and wellbeing. This is a program you can do anywhere! Home, online, do this program at your own pace and lose weight!

5.) 10 office exercises you can do secretly

Exercise secretly! Take a look at the details of these 10 exercises you can do without having to leave your office!

  • Start-up Meeting Stretches
  • Copy Machine Calisthenics
  • Under Desk Dynamics
  • High Profile Aerobics
  • Office Chair Abdominals
  • Bottom Line Lifters
  • Water Bottle Workouts
  • Conference Table Toners
  • Innovative Isometrics
  • No-sweat Calorie Burners

Wishing you a healthy, happy new year!

In Joy!

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Raw Christmas Tradition!

giftbasketprograms14th Annual Raw Holiday Rumpus starts Monday!

The Raw Rumpus is the first ever raw Christmas tradition. A festive event for raw vegans and others who want to celebrate their plant-based diet! Join in with a supportive and fun community and revel together during the season as we bring the light inside!

Starts Monday! Sign up now, download your shopping list and start gathering your ingredients for this delicious and invigorating menu plan!

Find out more and register today at

The 21 Day Raw Cleanse originally scheduled to start this coming Monday has been postponed and will be starting on Monday January 2nd 2017! If you signed up for that session, I invite you to do the Raw Rumpus as a 2 week prep for the 21 Day Raw New Years Cleanse!

If you haven’t yet signed up, you can sign up for the 2-Program Lifetime Membership Special at and do The Raw Christmas Rumpus, the 21 Day New Year Cleanse, and the 28 days Raw Program back to back for nine weeks of guided rawmenu plan programs including workouts and inner work exercises!

Email me with any questions at

In Joy,

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