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Need a late night snack?  Stay up late with me and make some Killer Kale Lemon Chips with a side of Goat Cheese…….

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If you have late night cravings, or you’re looking to cut calories without having to sacrifice flavor…Kale Chips are for you!  I love this snack because it’s so easy to make and is loaded with vitamins. You can eat it while you watch a movie, or take it with you to work.  If you have kids, this is a healthy option instead of eating chips.  Kale is loaded in fiber and your digestive tract will thank you. Let’s give this simple snack a go.

Kale Lemon Chips with a side of Goat Cheese


4 cups of Organic Curly Kale

1/2 teaspoon of Organic Garlic Salt

1/2 teaspoon of Organic Lemon Juice

4-6 sprays of Organic Olive Oil Spray

1 ounce of Organic Goat Cheese (on the side of dish)


Preheat your oven to 350 for 5 minutes

Take out 4-6 cups of kale.  Wash with filtered water in a strainer

Dry kale with paper towel

Pull out a cookie sheet or a deep dish.  Spray pan with Olive oil spray to preventing sticking. Place Kale in pan. Spray 4-6 sprays of olive oil spray over all of kale.

Take your Organic Lemon Juice out and sprinkle a 1/2 teaspoon over kale.

Pull out your Garlic Salt and sprinkle 1/2 teaspoon over kale.

Place pan in oven.  Increase heat to 400-425 degrees. Cook kale for 15-25 minutes, or until crunchy.  Check on kale after first 15 minutes to avoid burning.  You want a nice crunchy taste. Pull kale out and serve with your goat cheese on the side.

Note:  This easy snack will only take you 15-20 minutes to make.  I sometimes will make a little extra for the following day.

Purpose of dish:  Kale is high in vitamin A, C, K and Calcium.  It’s a true powerhouse of nutrients and low in calories.

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10 ways to keep your skin youthful

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I think high school reunions are becoming a thing of the past. I mean, who needs a reunion since Facebook has made its way into our lives? Today, we’re able to keep in contact with people we typically wouldn’t have reached out to or had the means to before Facebook existed. Now, we get to see people’s daily lives exposed, as well as see them age over the years, without waiting 10 or 20 years to attend a reunion.


I know the Bible calls aging a sign of wisdom. But, living in a society where the American culture is youth driven – and the force behind most advertising – it can leave many people of all ages in a state of feeling less attractive as they get older. Aging can even create a shadow of insecurity that resonates in the back of our minds. I think most people forget that gray hair and wrinkles represent life experience and earned wisdom. Without a doubt, we’re all going to age and it’s important to embrace it in a healthy and positive manner. However, we can age gracefully and delay signs of aging on our face when we manage what we eat, how often we sleep and how we manage stress.


Over the years, I’d like to think I’ve been able to incorporate certain practices in my routine that help me keep a youthful look. Keep in mind that whatever reflects on your skin is usually a clear sign of what is going on inside the body. The skin is an amazing organ (also the largest and fastest growing one), as it protects your body from so many things including toxins. Incorporate these simple regimens to help yourself internally, which will leave your skin glowing with a more youthful appearance over time.


My top 10 tips for youthful skin

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  • Drink half your body weight of water in ounces a day, and add an organic lemon.
  • Enjoy at least 30 minutes of cardiovascular exercise every day.
  • Incorporate raw vegetables into every meal.
  • Add organic, cold-pressed olive oil and organic avocados to salads.
  • Add organic raspberries, blueberries and blackberries to smoothies and meals or enjoy for dessert.
  • Drink organic green tea.
  • Eat light and healthy proteins to keep collagen strong. (I like grilled organic lamb, turkey, wild salmon and sardines.)
  • Try washing your face with filtered water and use a baking soda scrub every other day.
  • Add organic vitamins including raw C, D, E, zinc and the amino acid lysine.
  • Get plenty of sleep, aiming to get to bed and wake up at the same times daily.

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Good luck! Let me know how it goes.



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Water and weight loss 


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While flying high above the clouds, you can really see how amazing and vast the Atlantic Ocean is. Have you ever had the chance to see it this way? Many years ago, I was on a trip to Europe flying over the Atlantic Ocean in the evening. It was during summer and there just so happened to be a full moon. The stars were shining so bright and the light of the moon encompassed the whole ocean with its beaming energy. I was in total awe of its beauty.


This had me thinking about how much water makes up the earth.  According to Universe Today, water makes up about 71% of the Earth’s surface, while the other 29% consists of continents and islands. Think about that. It’s funny, because our own human bodies are comprised mainly of water as well, with about 75% being water – depending on age – according to the World Health Organization. Did you know that a slight decrease greater than 2% in water consumption may lead to increased core temperature, decreased aerobic performance, increased heart rate, cardiac strain and impairment of cognitive function? Our bodies need water so much that they will only survive for a few days without it.


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Dehydration can lead to everything from mild to life threatening consequences because water regulates body temperature, metabolism, blood volume and assists with liver function. Even though all the other functions are needed, your metabolism will slow if the body is dehydrated – resulting in fatigue and less desire to be physically active. Thirst is not a good indication of your body’s hydration. Typically by the time you’re thirsty, you’ve already reached a dehydrated state. So how much water is enough?  A formula I use for someone who isn’t working out and has an average fairly sedentary lifestyle is the consumption of at least half their body weight in ounces. This formula has been around for a long time and was most recently posted through the World Health Organization standards. If you consume higher protein, exercise often or enjoy an hour-long deep tissue massage, your water intake may even double the suggested amount. And, of course, if you work outside and sweat a lot, extra hydration is also important.


There are so many chemical-filled and calorie-laden drinks on the market today. One of my corporate wellness clients has a room in the office filled with every kind of toxic soda and energy drink you can imagine. Every time I use the room, I picture myself opening the caps to all the sodas, diet sodas and bad waters and dumping them down the drain just to save everyone the toxic consumption! In the past, when working with clients, I always made a suggestion to start with alleviating all calorie-laden drinks such as sweet teas, sodas, juices, alcohol and sports drinks. Most people that took on the drink challenge lost about a pound a week without making any other changes to diet or exercise. One pound a week is a lot if you look at it over a three-month period.


There are many ways to get clean water today. You can consider purchasing a reverse osmosis system for your house, and buy BPA-free bottles to fill your water for the day. Keep in mind that the reverse osmosis system does pull a lot of minerals out of the water along with toxic substances, so purchasing alkalizing water tablets at your local health food store is probably a good idea. You want your body to be in an alkaline state to prevent disease. Try to balance that with your water intake. Today, most grocery stores sell BPA-free plastic bottles with water that is alkaline if you’re unable to install a water system in your home. I know some of you in the past, including myself, have purchased distilled water, which helps remove impurities from the body. However, the down side is the plastic bottle that it comes in, and you can almost always taste the plastic is these.


Drinking more water can help by:

  • Improving the flow of digestion
  • Improving skin tone
  • Decreasing appetite since you feel more full
  • Fighting fatigue
  • Preventing bloat if consuming too much salt
  • Cleansing out toxins and assisting your kidneys

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I hope you leave this post inspired to eliminate, or decrease, toxic fluids from your diet. Think about increasing your water intake according to your body weight and activity level, shoot for the most alkaline water possible with BPA-free bottles to avoid fake estrogens, and consider starting your day out by drinking one glass of clean water with a freshly squeezed organic lemon in it. This will help promote liver function early in the morning. Now go have a drink of water on me!


God Bless,


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The benefits of milk thistle

Have you ever heard of milk thistle? I’m in love with this powerful herb. A couple of years ago, I suffered from very high levels of stress from a few unfortunate emotional experiences. I lost my dog, who died unexpectedly, just got out of a toxic relationship, and was working way too many hours. I ate an all-organic clean diet, exercised my whole life, and thought of myself as the bionic woman of health who never got tired, or ever got sick. How that changed! I was so wrong.  My body and God were about to show me that wasn’t true.


None of us are above, or exempt, from bad circumstances in life. My liver, digestion and gallbladder all took on the brunt of any emotional stress I was feeling. Whatever sadness, anger or stress I had manifested deep into my organs, especially my liver. Anything I ate caused tremendous amounts of discomfort and left me baffled because I ate so clean for all these years. I was in denial about my emotions. Finally, after much pain and agony, I had to be honest with myself and my feelings. I had to find ways to regenerate emotionally, physically and spiritually. One of the regimens that I used in detoxing my body was organic non-GMO milk thistle. Every morning, I would get up and drink a whole glass of water with lemon. After my water, I would take milk thistle on an empty stomach, and let that sit for a bit while I got ready for work and before I ate breakfast. Before long, the inflammation in my liver dissipated over time.


It truly was amazing and a blessing to know that we have these healing herbs all around us. We just have to learn about them and study what their purposes are for us. After you read some of these amazing benefits, you will more than likely stock up and have this available in your home and make it part of your regimen as well.


Our poor livers

Having liver inflammation today is so common. A lot of people I talk to have been or are on some form of prescription drugs. If they’re not on prescription drugs, they’re using night aids to go to sleep like Advil PM, or use Tylenol for simple back pain that is loaded with acetaminophen, which is really toxic and damaging to the liver. Some people have lowered immune systems from certain viruses and have had long-term damage to their livers. There are some women that have taken oral contraceptives for many years, which has caused liver stress, as well as exposing themselves to our estrogen-dominant environment through non-organic GMO foods, plastics, cosmetics and household chemicals.


Not only does the liver take on stress from all these unhealthy practices, but it also takes on any emotional feelings of anger and distress. I just want to give the little guy a hug. Our livers are so important and put up with so much! I think it deserves a break, don’t you think?


Important liver functions

Below are just a few of the important jobs of your liver, and they’re pretty important. If you have a sluggish liver, you may show signs of fatigue, bloating, intolerance to high protein, have nightmares, insomnia, acne, hormonal imbalances (especially higher estrogen), anxiety, vertigo, excessive thirst, slower digestion, pain, constipation, memory problems and resistance to disease.


  • Filter’s blood from your digestive tract
  • Detoxes any chemicals
  • Metabolizes drugs
  • Secretes bile
  • Makes proteins for blood clotting


There are a lot of things you can do to slowly detox the liver as far as “lifting the load” from this three-pound organ. One of the regimens to regenerate the liver is by using milk thistle. This herb has been well documented and used for more than 2,000 years. The Romans and the Germans both used it for liver problems as well as bile regulation. During the 1960’s, researchers isolated some complex chemicals from the herb’s seeds that had pronounced liver-protecting properties. Today, many holistic doctors and wellness advocates recommend the use of milk thistle to protect the liver from many different toxins and from the use of drugs and chemicals. It is certainly recommended for chronic liver disease, polycystic liver disease, estrogen dominance, viral hepatitis, liver cysts and different types of liver cirrhosis.


According to the National Cancer Institute, silymarin (a compound found in milk thistle) protects liver cells from damage caused by alcohol and acetaminophen (the ingredient in Tylenol), and protects the liver by preventing toxins from entering cells by revving up enzymes that detoxify those toxins in the liver. Silymarin can also protect liver cells during chemotherapy and it appears to boost the effect of certain chemo drugs. I’m amazed by how powerful this herb is. So far, in all my research, there are no contraindications associated with taking this herb.


So where can you buy good quality milk thistle if you’re unable to grow it? You’ll find it in health food stores, vitamin shops or online. I buy from Wild Harvest, who offers certified organic and non-GMO milk thistle. Make sure to purchase a product that contains a minimum of 70 percent silymarin. The general dose is typically 210 to 420 mg per day.


I believe the liver should be detoxed slowly. Most of us have accumulated over time many toxins so we should approach the detox with much discipline and should take the time to do this little by little through sleep, organic food and herbs. Look for future posts on healing foods for the liver and remember, the liver is the one organ that can regenerate itself. So what are you waiting for?  Get started and God Bless!





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Once while at a conference, I was listening to a pastor speak about how men and women are different when it comes to how they perceive their own physical appearances. He said when a woman wakes up in the morning and looks at herself in the mirror, she automatically zeros in on any flaws that she thinks she might have. However, when a man does the same, he’ll take a brief look, smack himself in the belly and say, “Yup, I still got it,” and go about his day without a care in the world! Men and women can be hard on themselves about their physical appearances at any age. Our society is so driven to look at the exterior, that sometimes we get caught up in trying to fix the outside before fixing the inside.


The inside of the body can suffer tremendously when lacking sleep, over-exercising, exercising for the wrong body type, eating the wrong foods, suffering mental stress at work, drinking too much alcohol, lacking sunshine, being involved in toxic relationships or not laughing enough. Your body craves the positive side of all these things to stay in balance, and all can affect your weight and leave you prone to disease.





Trends and your health

We’ve been trained in this country by advertising to focus on calories and pay no attention to anything else related to our health. That’s why our fitness industry and weight loss products are some of the biggest scammers today. I’m disgusted when I think about it.  For years at the gym, I’ve watched inexperienced personal trainers with little nutritional knowledge give overweight and stressed menopausal women workout plans that will only stress their bodies more and prevent them from true success with their health. I’ve listened to clients tell me how a local doctor is putting hundreds of people on a 700 calorie a day diet with injections to reach their weight loss goals without addressing or educating them on food quality, hormones and behavior changes. In some cases, it’s these same types of doctors marketing these dangerous scams that have caused many people to suffer strokes and have lifelong weight issues after the temporary weight loss.


I’ve also observed people obsessively juicing without realizing the side effects of heavy metals and toxins that are being removed out of the tissues of their body too fast, which can be extremely dangerous. Another popular trend that has been around for a long time is an all-protein diet (and eating no carbohydrates). For some, this will work in the beginning until they begin to have liver and gallbladder issues from previous use of prescription drugs that already posed high stress on their liver. For some people, the high protein intake is too toxic to the body, especially the kidneys as we age. It can cause high ammonia levels and very slow digestion if not consuming enough water and fiber to pass it through the body. The other end of the spectrum are people who become vegan and lack vitamin B12 and iron in their diet. Some don’t take in enough complete proteins to heal tissues in the body, and I’ve noticed they have higher rates of depression and flaccid muscles.


We have a wave of constant information out there for people to absorb, but many are running around like a ship without a sail when it comes to their health. So what can you do to take charge and get anchored? I think you should start from ground zero. Who knows you better than you? First, I would take time to know what your body type is, before leaving a 12-hour work day all jacked up on Starbucks and headed to a CrossFit Class in gridlocked traffic. Don’t be a rat on a wheel without ever getting anywhere with your health because you’re working against your body! Save time and money by listening to your body for once and taking the time to know what it needs.


What’s right for me? 

When we’re all born, we are born with a certain amount of assigned fat cells in our body. Yes, read it again. Some people are blessed through their genealogy to have less fat cells from the start than others. But, there are benefits to every body type. If you lined my extended family up in a picture, you would think you were looking at a row of meatballs! If I didn’t know how to treat my body, I would be a large meatball sitting here right now. The meatball in me is always hiding and can appear at any time it wishes, if I stop taking care of myself. As we age, it’s up to us to keep those fat cells from growing. Also, if we don’t eat right, we can produce new fat cells that will gladly join up with the old timers that are already having a fat party inside of us. We can also produce more fat cells if we have higher estrogen levels in our body. If we have high stress, which will cause our stress hormone to rise and keep us off balance by storing fat when we’re trying to burn it. It can be a vicious cycle, especially as we age and lose muscle mass.


The three body types

If you know your body type, you will be able to be realistic and educate yourself on what eating plan works best for you. You will know what workout fits better based on your schedule and body type. Most gyms that have group fitness classes are not tailored to a specific body type or age. I’m all for exercise and people moving, but most that start an exercise and diet plan will not even consider long-term success and what their body type needs. Everyone needs to take into account their stress level, their quality food intake, their age and most important their body type. It’s a simple place start and it will save you time and money. All body types have some positives and negatives.





Ectomorph: lack of muscle and fat

  • Long limbs
  • Thin build
  • Small joints
  • Narrow hips and clavicle
  • Stringy muscle bellies

Ectomorphs can fit really nicely into skinny jeans. They typically have a harder time putting on and keeping muscle if they don’t have the right amount of protein and a good weight training program. They don’t have to do as much cardio and usually even a short distance works well for them to keep the heart healthy without sacrificing weight, or muscle.


Mesomorph: more muscular

  • Wide clavicle
  • Narrow waist
  • Thinner joints
  • Long and round muscle bellies

If you’re a mesomorph and workout a lot, you may still appear heavier in clothes, while you might have lower body fat with a consistent workout routine. Mesomorphs can put on weight very easily if they’re off their healthy eating plan. The good thing about this body type is it can build muscle very quickly with weights. The downside is that they have to eat a lot cleaner, because of how fast body fat can appear.  I’ve seen some clients that used to work out a lot who still appear muscular, but have accumulated a sheet of body fat that just lays over the muscle like a blanket. I always recommend that mesomorphs keep their diets clean and cardio is a must to maintain good health and lower body fat. Weight training all depends on someone’s goal and lifestyle, but is important to maintain muscle and keep bones strong.




Endomorph: more body fat

  • Blocky
  • Shorter limbs
  • Thick rib cage
  • Wide and thicker joints
  • Hips as wide or wider than clavicles

Endomorphs tend to have a larger and more dominant amount of body fat, and have to work harder than most. They typically should incorporate different types of cardio workouts ranging from high intensity on some days, to steady state on others and switch back and forth as often as possible. Weight training could be done with moderate weight and more of a high intensity circuit or giant sets. Their diets should be clean all the time.


So there you have it: the three body types that God has assigned us. Now examine yourself and your genes to figure out which you fit into. Don’t be discouraged, but be encouraged that this is the first part of knowing what you can work with and what your body will need from here. Don’t hesitate to reach out – I would be more than happy to answer any questions for you based on my experience and knowledge. God Bless



Jaime’s Favorite Pain Remedies…..




Do you like being in pain?  I don’t!  Pain can ruin your whole day and at worse take over your life.  Pain has a way of controlling your thinking and can affect your personality too.   I’ve had the sad pleasure of experiencing many different types of pain in the last 24 years, or so.  I’ve had torn hamstrings, a torn pec muscle, throbbing knees, a strained abdomen and many other issues from the profession I’ve been in.  Before I started eating totally Organic Food, and cleaning up what I put in my body…I would reach for the typical Advil and sometimes even resort to Sleep Aids at night just to ease the pain.  Even though this can take the edge off, the long term abuse of these toxic substances can wreak havoc on your liver.   What can a person do if they want to naturally help themselves with acute, or chronic pain? 

The Immune System of the body can be overactive and underactive.  It can lead to a variety of different diseases when it’s out of balance.  Whether you have a sports injury, a specific disease, mental stress, or not getting the right foods with sleep….your body can become inflamed and pain will set in. 

Over the last 5 years, I ‘ve educated myself more on inflammation than any other topic.  There are many ways to keep your body from feeling like it’s on fire and simple things to do at managing pain.  A lot of long term pain management will come through diet, exercise and sleep.  But, I’ve made a quick easy list of suggestions that you might want to try if you find pain creeping up within your body.  Give some of them a try and see if they help, before you find yourself with a toxic drug. 




According to the National Institutes of Health:

Magnesium helps normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.”

WHAT JAIME DOES:  After a long day of massaging, coaching and my own workout…I will always have my Magnesium Powder in a glass of filtered water before bed.  It helps relax my muscles and I always sleep much deeper.  Works wonders for muscle spasms, headaches, soreness and menstrual cramps.


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Massage Therapy is by far one of those most beneficial ways in preventing and healing the body of pain.  Massage promotes oxygen to all your tissues in your body, helps promote the removal of waste products, reduces stress and anxiety.  There are many different types of massage that you can do depending on your goal.  If you’re looking to relax and zone out…a simple Swedish Relaxation works wonders for pain.  Mayo Clinic studies have shown the many benefits behind long term use of Massage Therapy and wellness.

WHAT JAIME DOES: I like to get a massage at least once a week.  If my schedule gets too crazy, than I will usually book a 90 minute massage every two weeks.  After my massage, I always feel like I can breathe better, my posture is more aligned, my skin looks brighter and my eyes aren’t glassy looking anymore.  The same day I get my massage, I always sleep like a baby.  Try and find a good Massage Therapist through a referral.  Sometimes it takes a few people to go through to find someone that’s qualified and good. 






According to many different studies, Naturopathic Doctors and some Allopathic Doctors…..Magnesium Deficiency is on the rise.  Stress depletes the body of it and most people do not get enough in their foods.  You may increase your magnesium levels through certain greens like Kale and Spinach if they’re organic.  Some signs that you’re deficient in magnesium are: headaches, insomnia, fatigue and PAIN. 

WHAT JAIME DOES:  After my shower, or bath I will apply Magnesium Gel/Oil all over my skin.  My body soaks up this mineral like crazy with all the physical demand I have on my body.  I try and increase my levels in different ways and I have noticed a big difference in inflammation reduction.   


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4.  Marshmellow Root-


This herb is no stranger to helping people through history with pain and inflammation.  It was used in Ancient Greece as well as many other cultures for it’s powerful healing properties. It may be used to heal the mucous membranes that line the respiratory tract, also in healing the lining of stomach ulcers, urinary tract inflammation, and even stones in the urinary tract.  You may find it at Wholefoods, or your local Health Food Store.

WHAT JAIME DOES:  If I know that I will be working extra and I feel a little bit of soreness, I will add a few drops of this herb in between meals through out my day.  I’ve also had clients that have used it when they’ve had a urinary tract infection, and it seemed to decrease the pain dramatically within a couple of hours.  Try and see if it works for you.


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The feet are an amazing part of your body when it comes to pinpointing points of pain, or congestion in the body.  You have more than 7,000 nerve endings in each foot that constantly send messages through out your body.  Your feet take a lot of abuse from wearing the wrong shoes, being overweight and standing on bad surfaces.  Even just wearing shoes in general restricts circulation.  Massaging your own feet can work wonders for pain and help increase circulation to areas of your body that you’re unable to reach yourself. 

WHAT JAIME DOES:  If I feel any lower back pain coming on, knee pain, or even tension in my abdominal area…I will make time to massage my own feet in front of the television at night.  You don’t have to be a professional Massage Guru to hit some specific points in your foot to get some instant pain relief.  While some people may use essential oils to massage points in the feet, the best way is to use no lotion, or oil at all.  The best way is to use your own thumb and dig as deep and slow as you can starting at the heel and working in a line upwards towards your toes as slow as possible.  At the end of your foot massage you may place essential oils that work well for inflammation on the feet.  If you want to hit specific areas of the foot…check out the chart below to follow. 






The Essential Oil Peppermint is one of the oldest oils used dating back to the early Egyptians. Peppermint oil can be used for digestive issues, freshen bad breath, help with respiratory tract issues, and release tight muscles.  It’s also known to be a natural PAIN KILLER.  Many studies have shown pain relief from Arthritis, Fibromyalgia and simple back pain with the use of applied Peppermint Oil.

WHAT JAIME DOES:  I recently just started using this oil in the last few months.  One night I went for a long run on a trail that had some up and down surfaces.  When I got home my ankles and knees felt a little inflamed.  I went ahead and massaged some of the oil around all of my joints.  Within 5 minutes I had instant relief.  Give it a try. 


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I’m a big fan of anything old and traditional when it comes to most things in life.  Especially, when it comes to healing and giving the body nutrients.  Castor Oil is the king of tradition!  It dates back to Biblical times and was used by healers for many different things.  Some used it to help with labor, bacterial infections and my favorite…INFLAMMATION.  There’s so much to write and say about this powerful gift that’s been placed on this earth, but I will save it for a whole article by itself in one of my next posts. 

WHAT JAIME DOES:  I will use Castor Oil on my abdomen area at night when I feel like I have back pain, emotional stress and menstrual cramps.  You may heat it and apply it to your Solar Plexus area, your whole abdomen and massaging all the way down towards your pelvic area. If you have menstrual cramps, you may also apply the castor hot packs as well, which will help ease pain.  Massaging the abdomen with Castor Oil will also help improve digestion and help improve any issues of constipation.  If you have anxiety issues, massaging around your Solar Plexus will help alleviate stress.  You may purchase packs and oil at Wholefoods, local Health Food Stores and online as well. 






If you’re an athlete, weekend warrior, have joint issues, stress and have any inflammation…you need enzymes!  There are 3 types of enzymes.  Food enzymes, digestive enzymes and systemic, or metabolic enzymes.  They’re essential for many different functions and chemical reactions in the body.  Without these special living proteins, we would suffer. 


WHAT JAIME DOES:  I have to admit, any inflammation that I’ve had in the past from exercise, work or mental stress….metabolic enzymes have come to my rescue.  I recently ran out of a bottle of these saviors a couple of weeks ago and I noticed a huge difference being off of them.  They will eat up any bad fibrin in the body and decrease inflammation like little Pac Men on a mission.  Systemic Enzymes work best if taken on an empty stomach.  I usually will take them early in the morning about 90 minutes before I eat anything in the morning. 

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Well, there’s my 8 top regimens that I use during the week for pain and inflammation.  I could probably list another 8, or more.  Keep in mind that eating foods that are healthy, clean and organic will help with healing your pain issues.  Don’t forget to sleep and drink good clean water.  I will be posting many more future articles related to pain and inflammation. I hope this article was helpful to you.  Don’t forget to click and share with friends who might benefit from this information.


God Bless!




























No Vampires….just my Mother and Garlic!!!  So what are the benefits of Garlic…….
As some of you already know, I come from an Italian family and spent a lot of my younger years living with my mother and grandmother. Growing up, I remember our house always filled with the aroma of garlic and onions. Even when they weren’t cooking, you could still somehow smell it. I think even our dog had a garlic collar (fleas hated him!). Whether in sauces, bean dishes, soups or sautéed with olive oil for brushing on bread as a treat, my grandmother used garlic in a lot of dishes we prepared for the week. It’s very easy to cook with and is healthy to include in meals, especially when you’re cooking on a tight budget. Our family didn’t have a lot of money, so cooking with traditional and simple herbs was second nature.




Between the ages of 12 and 16, I would often fake being sick just to avoid getting up early for school – doing everything possible to convince my mother that I was dying, or truly in agony. When I think back to those days I chuckle, because I really did have her convinced most of the time. When I was about 14 years old, I did end up coming down with a really high fever. Any time, my brother or I had a fever, my mom would wipe us down with a cold cloth and give us homemade soups with a lot of herbs including – you guessed it – garlic. One night, after midnight, my mom checked in on me to find me shaking. Although she insisted, I didn’t even want the cold cloth. I became really upset and begged her to leave the room. She left briefly, but only to return with a sock, onion and turkey baster. Yes, turkey baster. When she opened my bedroom door (laughing like a crazy woman with all her tools in hand), all I could yell was, “Get out of my room you witch doctor!” I begged her to leave as my fever reached above 102 degrees, but my mom was stubborn and on a mission to get my fever down.


So, what did she do with all her tools? Well, the onion was cut in half and tied to the bottom of my foot with the sock to draw out the fever. The turkey baster was going to be used with garlic and distilled water as an enema. Drawing out toxins from my colon, the enema would help reduce the fever and kill off any parasites (if they existed) and any candida yeast in my body. Essentially, my mom was putting into practice some old remedies passed down from generation to generation. With no Google to search for the answers to heal me, families relied on old remedies such as this one. Although my teenage self refused to let my mom stick me with the turkey baster that night (I was happier to suffer with a high fever, thank you very much), I did allow her to attach the onion to my heel and finally submitted to the cold rag wipe-down. All and all, she healed me and I was thankful. We had a few good laughs that night and still laugh about it today. 




A quick history and some benefits…..


Around for centuries, and well documented through many cultures, garlic was given to the slaves who built the Egyptian pyramids (along with onions) to increase strength and stamina. The original Olympic athletes in Greece ate garlic before competitions, as the earliest performance-enhancing substances ever used. In China, garlic was used to help cure digestive and respiratory ailments, diarrhea and parasitic infestations. During the Middle Ages, garlic was grown in monastic gardens throughout Europe where they used it to help heal kidney, digestive and breathing disorders. Eventually, Europeans brought this healing herb to the New World by the 1800s where is was widely used and found in most American homes as a traditional medicine. When antibiotics were unavailable, garlic was even used in World War I on wounded soldiers to fight infections and prevent gangrene.


Needless to say, I use garlic a lot. In my wellness practice, one of my most used services is massage therapy, where I’m exposed to many different germs each week. Over last 20 years of being in close skin-to-skin contact with people, I’ve only been under the weather one time. Just once. I attribute staying healthy to my strict eating habits where garlic is at the top of my list, along with onions. In addition to strengthening your immune system, garlic can help regulate cholesterol levels, prevent heart disease and reduce high blood pressure. A lot of herbal practitioners recommend garlic for digestive issues, as it helps inhibit gut bacteria. It also may help inhibit helicobacter pylori, which has been known to be the root cause of ulcers and stomach cancer. 




Start with this five-minute recipe:


You can find raw, organic garlic in the produce section of your grocery store. When purchasing garlic, check that the cloves haven’t been sitting too long. I prefer buying raw garlic instead of bottled, minced garlic, but if you prefer this make sure it comes from the United States as most garlic farms are located in California. It’s easy to add garlic to a meal a few times a week to start. I use garlic a lot over the weekends and as a foundation in mostly all of my dishes (onions and fresh herbs, too!). This adds so much delicious flavor – I just love it! The best way to eat garlic for its full benefits is to eat it raw, however, most people don’t like the taste. Try heating a pan of olive oil, then add a couple of crushed cloves with onions and sea salt to add to a salad as a dressing. If you’re buying garlic as a supplement, look for products with allicin, a key ingredient that gives garlic its odor and powerful healing properties to fight bacteria, mold, viruses and yeast, and aids in preventing numerous diseases.


I notice when I eat more garlic, my skin looks brighter. Plus, it takes me back to countless memories of my crazy family. Try it and see! Let’s band together to keep my mom from appearing at our bedroom doors at 1 a.m. with a turkey baster in hand!









Feel like you’re constantly battling the fart monster? Enzymes to the rescue! Even though the word “fart” may make you want to hide from the world, the actual act of farting might disgust you even more. Especially, if you’re the victim of a fart assault (who hasn’t been?)

Sadly, we can’t press charges on these deadly culprits (or those who freely pass gas on innocent victims). When you’re a kid, and discover these entertaining noises coming out of your exterior, it can make family life quite entertaining and provide endless laughter. But, as you get older and find yourself at work, in an elevator or even on a date, the last thing you want to do is embarrass yourself and look rude in public place if your stomach fills up with gas. Then, it’s not so much fun anymore.

Many of us have been out to a work dinner, or with friends, and have ordered food that didn’t quite agree with us. Let me paint the picture. You’re dressed nicely and feeling good. At the beginning of the night, you’re enjoying pleasant conversation and order steak with potatoes and vegetables on the side. You delight in the meal, sipping your wine and eating your tasty dish. After dinner, the table is cleared and the server asks what you would like for dessert. Your colleagues or friends order cheesecake and coffee. You do, too.

As the evening and conversations continue, you begin to feel bubbles building up in your stomach. They escalate, turning into extreme pressure, as you feel your abdomen morphing into what must look like a woman who’s four months pregnant. Now, your pants are tighter and you still have dessert and more conversation to go. Have you ever found yourself in this situation, or a similar one, where you couldn’t exit to a bathroom and were stuck to endure the pain? I think most people have, and it isn’t fun. How can you get relief from gas that invades your body at the worst times?

Enzymes play an important and vital role in your digestion. When you eat food that’s overcooked or fried, it loses most of its enzymes. Digestive enzymes are complex proteins and work hard in the body all day eliminating, delivering and synthesizing a number of ingredients and chemicals that your body uses during waking hours. When your body produces enzymes, their job is to stimulate chemical changes in the foods passing through the gut. Your pancreas takes a lead role in producing digestive enzymes for the body and it has to keep up by producing pancreatic enzymes.

Eating fast food, junk food or packaged food, and chewing a lot of gum all contribute to the body’s inability to produce adequate enzymes and absorb food. Also, not eating enough raw veggies can have the same effect. As we age, we lose the ability to produce more enzymes, which can wreak havoc on our digestion and lead to numerous types of diseases.

I’ve had times in my life where my body was under a lot of stress. I’ve also spent a lot of time eating on the run and not taking the time to sit down and relax while eating. There have been times where I found myself consuming more cooked protein and lacking raw fruits and vegetables. When I used to meet up with friends for dinner, I would almost always end up with gas or bloat after every meal. Once I felt myself going in a worse direction with my digestion, I took charge and started incorporating some helpful habits that have saved me from uncomfortable situations and prevented me from future health problems.

Many people I speak with have digestive issues, gallbladder problems and ulcers. There are a lot of people today that suffer in silence and are given prescription drugs to treat symptoms without addressing their core issue. Digestive enzymes can help heal and prevent a lot inflammatory, gut-related issues. Changing just a few things in your day and incorporating certain foods can help with enzyme production and help keep your digestion operating smoothly.

If you take a moment to address your core issues, you’ll find that simple changes will give you a world of relief. I want to help, and put together a quick list of things that you can begin to incorporate into your own regimen. Along with whole food digestive enzymes, probiotics are another wonderful and needed supplement to include in your gut healing (more on that in a later post). Keep in mind that the word “supplement” means “in addition to,” so eating and basing your health on organic whole foods is truly the key to having better enzyme absorption. 

Tips for better digestion

  • Increase your fiber through fruit. The World Health Organization recommends at least 15 to 25 grams of fiber a day, while other people in my field suggest a higher number (especially if you sit down all day or have a higher protein diet, which can slow digestion). Aim for at least 30 grams (men should go a little higher), and see what your stomach allows since everyone’s fiber tolerance is different. Fruits that are high in fiber include raspberries, strawberries, oranges, pineapple and bananas.
  • Incorporate organic aloe juice. Wonderful for healing your gut lining, aloe juice has over 500 minerals. Try adding it to your smoothies.
  • Take the Garden Of Life, Raw Enzymes supplement. I usually take one of these before most meals to help absorb my food. I notice a huge difference if I don’t take one and eat animal protein or am eating under stress.
  • Don’t chew gum, or suck on mints. When you chew gum, or mints, for a certain amount of time, you’re tricking your body into thinking you’re eating food and the pancreas is actually overworking.
  • Stay away from stressful people. People who eat fast or stress you out should be avoided while you’re eating (and in general!).
  • Don’t drink during your meals. Drinking interrupts digestion of food.
  • Add probiotics into your routine. Taking a probiotic in the evening before bed can help.
  • Walk around after you eat. Avoid sitting too long post-meal; walking can stimulate digestion. 
  • Balance out animal protein. Eat more veggies and fruits, if possible, to round out protein intake.
  • Avoid GMO, conventional foods. These foods have been sprayed with toxic chemicals that will kill your digestion.
  • Drink herbal tea. Sipping ginger, chamomile or peppermint tea can aid digestion.
  • Smell lavender. Enjoying the scent of organic lavender oil before eating can help relax you and set the stage for healthy digestion.

Okay, there it is – your simple, 12-step digestion to-do list. Remember, digestion plays a big role in nourishment, immunity and your mood. Taking a prescription drug, or ignoring the signs, aren’t smart moves. Try to eliminate bad habits and replace them with some of the above recommendations to feel better.  Good luck!   Zyme



Have a headache???  I have some answers….

Pounding, throbbing pain shooting up the back of your head….dull, aching pain right through your eye balls…dizziness…and possibly even feeling nauseous?  Does this sound like you? Could this be the way you feel when a headache is about to make it’s grand entrance? 

I’ve been a Massage Therapist for over 20 years now and I like to think of myself as the “Master Healer” when it comes to headaches.  There are so many articles out there and books on why people get headaches.  I’m going to classify them  into two groups based on my 20 years of healing people from headaches. 

The majority of headaches are either caused by a “chemical reaction” in the body, or a result of a “muscular tension issue” that has progressed into something acute and at times has become chronic.   

Most people today will naturally reach for an Advil to ease the pain.  Some chronic headache suffers will become more dependent upon a prescription drug if the pain is too severe.  Others, will suffer in silence and miss work to lay in a dark room all day.  Does this sound like you?  It doesn’t matter how old you are….anyone can suffer mild to extreme headaches.  In my Massage Practice, I’ve treated more people over the years for headaches than any other ailment, or injury.  I always ask my clients a few simple questions to try and zero in where the culprit may be. 

Reasons why someone would have a Chemical Induced Headache….

1. High salt diet-(eating too many deli meats, going out to eat and eating packaged meals.

2. Drinking too much coffee, or caffeine including soda.

3. Sulfates in the diet, which can be found in processed foods and wine.

4. Result from a prescription drug

5. Lack of water intake

6. Hormones not balanced from sluggish Liver, Digestion, Kidneys and Gallbladder

7. Too much sugar

8. Low blood sugar from skipping meals or not enough proper nutrients that are balanced based on your body type.

9. A certain fragrance, perfume, toxic cleaning products, mold or allergen the body is rejecting.

10.  Having too much acidity in the body.

Reasons for Muscular Tension Headaches….

1. Sitting too long and no circulation

2. Too much mental stress

3. Poor posture

4. Weak muscles

5. Injured tissues

6. Over training in the gym, or workouts without proper rest and nutrients to recover.

7. TMJ issues

8. Acute and Chronic tight muscles with no release. Lack of massage and cardio

9. Irritated or impinged nerves from muscle tension and imbalance.

10. Tight clothing (especially around the upper body like a bra, or tight shirt.)

11. Carrying heavy purse, or luggage too much.

12. Leaving your house with hair that is wet.

13. Sleeping with a fan blowing on your neck

14. Bad pillow and bed

15. Bad desk chair and computer placement at work

16. Bad shoes

17. Terrible vision

18. Bad lighting

Read over this list and print it up.  See if any of these might be contributing to your headaches.  Begin with some small changes first and see if that makes a difference….

God Bless……




Your favorite time of the month as a WOMAN!  Bring on the PMS!!!!

I actually have a really big smile on my face as I’m writing this post.  I’m thinking back to the days when PMS ruled my life.  If you’re a woman, you know what I’m talking about.  If you’re a man reading this, maybe you know of a woman who needs to read this? 

I have so many PMS stories in my PMS bank!  Clients and friends over the years have shared so many crazy PMS stories it’s silly.  I had a friend share with me a PMS story not too long ago.  She was trying to find a parking space at the mall to buy a gift for a friend.  She was on her lunch break and was really pressed for time.  She couldn’t seem to find a space as she kept driving around over and over. As she was frantically looking, she happened to come upon this small truck that actually took up two spaces.  Instead of her trying to find another space, she proceeded to pull out a piece of paper and wrote a letter to the truck owner to let him know how much of a jerk off he was.  This letter wasn’t a short letter either.  She wrote him a page long letter explaining the inconvenience this parking issue had caused her.  She than taped the letter to the truck and drove away laughing.  I laughed when she told me what she did.  She had mentioned to me she becomes really irritated a week before she gets her period.  That poor man who owned the truck just happened to be her PMS target that particular day.  I wonder what he thought when he came out of the mall and read that letter on his truck?

I heard of another story of a woman who was first married to her husband.  She wanted to impress him by making him her first lasagna.  She was pretty young at the time and moved into a new house with a new stove that she wasn’t used to.  She spent a lot of time preparing the dinner and was really excited for her new husband to come home.  She placed the lasagna in the oven and called her husband to let him know she had a special dinner in the oven when he would arrive home.  When her husband raced home to try this wonderful meal with great anticipation, she pulled the lasagna out of the oven…..she cut him a very large piece and awaited his compliment.  As he put the food in his mouth, he quickly spit the fork full of lasagna out onto the plate.  He said it wasn’t cooked!  Instead of the young woman responding back in a normal manner, she and her PMS took the whole pan of lasagna and threw it down a flight of stairs. Food, glass and all!  She didn’t?? Yes, she did!!!  Would she have done something like this any other time?  Probably not!  But, PMS ruled that night. 

I’ve heard of many other stories of women who were ready to divorce their husbands over silly things, or them getting offended by people who wouldn’t typically offend them.  Women tend to make crazy decisions a week before their period, they can eat anything that’s loaded with sugar and salt, they can cry at the drop of a hat and even question life in general.  Some women even suffer major depression around that time as well.  Everything from weight gain, feeling bloated, feeling emotionally unstable, insomnia, acne, headaches and fatigue….all can wreak havoc on your daily life.  So what can you do?  I feel like I’ve mastered my hormones over the years through food, exercise, sleep and stress management.  Let me share with you some of the things that I’ve taken out and added in.  Maybe you will try a few and see if any of these changes will help you.  Check this out…..


1. Alcohol (wine, beer, mixed drinks)

2. Caffeine (decrease, or eliminate)

3. Avoid heavy workouts

4.  Avoid heavy meats (pork and beef)

5. Avoid stressful people and situations

6. Avoid heavy salts and sugars

7. Avoid going out to eat

8. Avoid going to bed too late

9. Avoid over committing yourself to social and work functions

10. Avoid skipping meals

11. Avoid all news media

12. Avoid wearing tight clothes

13. Heavy carbs

14. Avoid or lessen over the counter drugs and prescription drugs

15. Avoid heavy chemicals (cosmetics and cleaning products)


1. Increase your steady state low impact cardio (walking, jogging, walk-run)

2. Increase your Calcium and Magnesium intake

3. Increase your vitamin D and B vitamins

4. Increase your water consumption

5. Add in more water veggies and raw foods

6. Replace heavy meats with white wild fishes

There you have it!  These are really simple things to incorporate into your PMS week.  Try them out and let me know if you see a difference.  Also, if you’ve had many years of being on birth control, or have had issues with anger and emotional stress…your liver might be a little sluggish and you might need to detox by eliminating certain foods, alcohol and drugs to help with long term benefits if you suffer from PMS.  Check your local area for a good Naturopathic Doctor who will direct you and advise you in ways that most Conventional Doctors won’t.  Listen to your body ladies and be smart….