Body Balance Empowering Performance

Athletes are bigger, faster and stronger than they have ever been. They train harder and more specific to their individual sports than they ever have. Yet most athletes never truly understand the most important variable in the process of becoming an elite athlete and that’s nutrition. You might be skeptical that there is no way you can compete at the highest level of competition on whole foods. Yet, the formula remains the same whether you are just looking to become healthier or if you plan on fueling up as an elite athlete.  Reconnecting with the natural world and the powerful whole foods it offers, is the ideal way to fuel up and is the only way to achieve the sustainable energy we all want.  Food changes everything.  Imagine what your life would be like if you had clear thinking, energy, and excitement every day.

Our body.  Our temple.  The one and only body housing our every thoughts, every move, every breath.  Taking care of this temple of ours means finding balance in our daily lives and giving our body what it needs nutritionally, physically, emotionally and spiritually.  This goal will bring to each of us, athlete and all individuals alike, the health and wellness necessary to compete and challenge ourselves to be the best we can be.

Body Balance Empowering Performance is the passionate work I have dedicated my career towards. I’m here to help you sort through the ever-changing data and help you sort through that information to make the best educated decisions and determine what works best for you, the individual.

Body Balance Empowering Performance is a wonderful resource that brings together the abundant information that we are all looking to find to understand what we should be eating in a healthy diet.  There are many great books on the subject of healthy nutrition that require lots of reading to disseminate the facts and details.  Body Balance Empowering Performanceconsolidates this information into easy to reference bullet points that simply define the what’s and why’s of healthy eating and nutrition.”  ~Andrea Ross, BSN, MSN

Body Balance Empowering Performance is now available!!  To purchase, please go toNorthshire Bookstore.

Body Balance Empowering Performance

Body Balance Empowering Performance is the passionate work I have dedicated my career towards.  I hope to provide you, the reader, the athlete, the coach, the parent, the team, the athletic trainer, and the weekend warrior, with information necessary to make the best educated decisions on lifestyle changes for a healthier, more balanced you.  There’s a lot of information out there, some contradictory, seemingly produced daily! I’m here to help you sort through that ever-changing information and determine what works best for you, the individual.  The intention of this book is to empower each and every person to take control of their dream whatever that might be so at the end of the day you can say “I did everything I could do to be the best I can be.” I also want to provide the needed information for you to make very educated decisions when it comes to the fuel you put into your body, your temple, and for you to dig deep into looking at your life style, what you are eating, and if it’s working for you or against you.

Sharing information about all the things that I love about health is my passion.  Health is a blending of many things; the food we eat, the thoughts we think, the relationships we nurture, the exercise we provide for our body, the profession and pastimes we devote ourselves to, and the passionate commitment of our souls.  All of these things take love, dedication, and compassion to balance our health and happiness.  What motivates me to continue to do what I do best are those who I have guided to a better life from athletes to diabetics to obese people to those who want to live to a ripe old age with as minimal of problems as possible.  Our nutrition, our eating clean, the wholesome foods that we put into our body is what motivates me to educate each and every one of you.  When I talk about eating clean, a part of me comes out that is pure enthusiasm.  I’ve instilled into my children that eating clean is a way of life and our kitchens are our wellness centers.  Where there is food, there’s life.  It’s what carries us on to bigger and better, and more fulfilled lives.

Creating balance in our lives is a step by step process that simply doesn’t happen overnight.  This process needs to be developed and nurtured.  By following your passion, being true to yourself, and working hard toward your goals will bring you to that reality.

The mission here is quite simple. My vision is to help empower all people. Body BalanceEmpowering Performance will help you look at things a bit differently and help guide you along in your journey no matter what it might be. My goal is to explain nutrition in the simplest way using basic common sense so you will have the knowledge to consciously choose foods wisely. Taking control of your health and your destiny is a key part of your spiritual journey. Reconnecting with all the powerful foods that Mother Nature has to offer is the perfect way to start.

Body Balance Empowering Performance is what I believe is needed to help all individuals bring more balance into their lives for health and wellness.  I encourage you to recognize and appreciate all that inspires you to feel empowered.

Purchasing information can be found at the Northshire Bookstore: and by visiting my website at:  I am also available for speaking engagements at groups, schools/colleges, and athletic teams, and can be contacted at 518-596-8565.

As the Holiday Season Approaches

It’s that time of year when preparations for the holidays are filled with family tradition, hustle and bustle, family and friend gatherings, work and school assemblies, and then there is also creeps in the unexpected happenings.  The next couple months seem to fly by faster each year so planning ahead, making the list (and checking it twice), and following simple but tried and true tips will make the season one to fondly remember.

Nutrition – Remember to eat sensibly throughout the day.  By eating regular balanced meals, your body will be satisfied and will not feel the need to binge.  Skipping meals to try to save calories for the evening gathering will only leave your body in a state of starvation causing you to be more likely to eat everything in sight. Allow yourself to eat what you want.  By not allowing yourself a certain food because you think it will be too many calories or that it is unhealthy often produces a passion so irresistible that you end up eating the food anyway.  Fully enjoy what you want and just remember to be mindful.  We also tend to be tempted by many delectable and rich foods causing us to overfill our plate.  Manage the holiday meal as you would any other meal and eat to portion size having a small amount of everything, and remembering to chew each bite with intention.  Don’t forget to share a favorite holiday dish.  By incorporating the best quality organic ingredients into your dish shows your love and creativity to family and friends.  One of my favorite holiday smoothies that can be a healthy breakfast or afternoon snack is:

Pumpkin Smoothie


2/3 cup organic butternut squash or pumpkin puree (organic canned is the most convenient and

available at your local health food store.  Fresh, steamed works great too)

1 banana

1 cup coconut water (adjust to the consistency you like.  You can also use almond or rice milk)

A handful of ice

Pumpkin spice mix (or cinnamon)


Put all ingredients into a Vitamix or high speed blender, pour into your favorite glass, and

sprinkle with cinnamon or pumpkin spice mix.  Enjoy!!

Intention – Be aware of your food choices and enjoy every mouthful by utilizing your senses.  Inhale the scent of food.  Does the scent appeal to your liking?  What are the colors?  How does it taste?  Is it sweet, spicy, sour or salty?  By thoroughly enjoying your food the first time around, there may not be a need for a second or third helping.

Movement – Remember to continue with your exercise program.  Even if you may be away from home and your usual routine, you need to incorporate physical activity into your day.  Consider taking a walk with a family member or friend either before or after your meal.  Ask if anyone belongs to a gym or fitness center and would like to do a workout together.  Exercise assists in better handling of stress and anxiety, plus it will burn any extra calories you may indulge in at holiday festivities.

Self-care – Eating healthy whole foods, getting proper sleep between 7 and 9 hours nightly, and drinking plenty of water are all important habits to maintain this time of year.  Keeping up with a healthy lifestyle will decrease the stress and cause you to feel better.  Take time daily to rest and unwind whether it is through meditation, yoga, a walk with the dog, an evening bath with therapeutic grade essential oils such as Lavender or Peace and Calming by Young Living Essential Oils, or reading a book.

Gratitude – Count your blessings each and every day.  Savor each and every moment.  Being thankful during the holiday season is the key to success.  If you find yourself stressing over even the smallest thing, pause for a moment, breathe deeply and purposefully calm your mind.  Have fun with family and friends this holiday season.  Take delight in all it has to offer.  Show gratitude to all living beings.

A very happy and healthy holiday season to all!!

Keep Smiling!!

When you smile, the whole world smiles with you!  A smile not only makes you happier but when you smile at a stranger walking down the street, they typically smile in return and you may have just made that persons day a whole lot better.  And yours as well.  Smiling releases positive endorphins creating happiness.

Some say they don’t like to smile because of crooked teeth, stained teeth, or a variety of other dental issues.  But it’s important for overall health to keep your teeth and mouth care the best it can be.

Brushing and flossing your teeth twice a day is usually recommended.  But brush with what kind of toothpaste?  You want to look for brands without Triclosan.  This active ingredient is in numerous anti-bacterial products such as toothpaste, mouthwash, hand sanitizer, face wash, plastic kitchenware, school supplies, and many more.  Triclosan claims to kill “99.9% of germs” and was first registered as a pesticide in 1969.  I’m not so sure that is such a good thing for your mouth and health.

Triclosan, when combined with water, responds by forming chloroform, a possible carcinogen, and when exposed to sunlight, triclosan form dioxins which are known endocrine disruptors.  The chemical construction is comparable to thyroid hormones and poly-chlorinated biphenyls (PCBs).  PCBs have been prohibited from use in the United States but can still be found in the environment.  This likeness in structure lets it adhere to thyroid hormone receptors, changing and interrupting the hormones natural control.  Research has also noted that exposure to triclosan may also increase cancer.

Choose toothpaste (and other products) without triclosan for you and your family.  If you find this to be more costly, you can also make your own toothpaste.  Here’s a recipe to experiment with: Start with equal parts of coconut oil and baking soda (6 tablespoons each).  Add a therapeutic grade essential oil to taste (approximately 15 drops).  Mix together and store in a jar in the bathroom.  The following will help you to decide which oil may be the best for you and your family.  Experiment with flavor as this can encourage young children to brush more regularly.

Peppermint – anti-oxidant

Eucalyptus – anti-fungal, anti-bacterial, anti-viral, anti-inflammatory

Cinnamon – anti-fungal, anti-bacterial, anti-viral, anti-oxidant

Clove – anti-viral, anti-bacterial, anti-fungal, anti-oxidant (may also kill candida)

Lemon – anti-fungal, anti-bacterial, anti-viral, anti-inflammatory, anti-oxidant

Orange – anti-oxidant, anti-septic

Rosemary – anti-fungal, anti-bacterial, anti-viral

Tobacco, chewing tobacco, wine, tea and coffee are known to stain teeth.  Proper brushing may help as will whitening.  Chewing tobacco, also known as smokeless tobacco, is no better than smoking a cigarette.  The nicotine is just as addictive and can cause tooth decay and heart disease.  Chewing tobacco has also been known to cause a variety of cancers including lip, tongue, mouth, pharynx, esophageal, and pancreatic.

With chewing tobacco come discolored teeth.  A natural way to improve the staining is by “oil pulling”.  Oil pulling is quick and easy to incorporate into your morning routine.  Before stepping into the shower, take one tablespoon of coconut or sesame oil and begin to swish it around in your mouth between your teeth, over your tongue, and your gums all the while showering for 5 to 20 minutes.  The oil will become frothy and white.  Do not swallow the oil or gargle with it.  Upon getting out of the shower, spit all the oil out.  Thoroughly rinse your mouth and brush your teeth as you normally would.  Repeat this process daily.

Dental cleaning every six months is recommended as this will help prevent dental issues and overall health issues down the road.  I would suggest looking for a dentist who practices holistically, and continues education to provide you with the best up to date options avoiding chemicals, mercury, amalgam, overuse of x-ray, etc. And just remember…a healthy mouth is a happy mouth!  Smile on!!