Your diet: Crushing it!

Diets. Crushing it!

I have been crushing it in the IT, BA world! But what about when it comes to my diet? I may not yo-yo diet, but I have observed that my diet changes based on certain cycles, whether it be due to the weather, change of seasons, or other environmental factors. Yet, I suffer from a loss of self esteem because I lack some level of self control. Ugh! Does this happen to you?

Parts integration

Well, now, I’m thinking that it is all about parts integration—as I want to live from the WHOLE of me! It’s not simply a matter of calories in, calories out, as it is becoming increasingly clear that one can’t exercise away the effects of poor quality food. Junk in, junk on the tummy, hips, and thighs is more like it.

It’s hard not to notice that vast numbers of people have gained weight over the last 70 years since eating more man-made and processed foods. Simply by changing the food choices we make to eating whole, seasonal, organic foods can begin to settle our hormone levels.

Hormones and weight loss

Ghrelin, Insulin, and Leptin are 3 hunger hormones that cause us to want certain foods.

Look up True North, as they suggest eating from the whole plant. They propose we eat foods without sugar, oil, or salt.

Look up Brightline eating also, as they are proponents of not eating sugar and grain flour.

Hormones such as, cortisol, ghrelin, IGF-1 (a growth factor similar to insulin), insulin, leptin, and thyroid hormones can be causes of why we gain or lose short-term weight and why keeping our weight balanced can be difficult.

  1. Researchers at Cornell University studied three groups of people, where each group consumed 1,800 calories per day, but at different levels of hormonal helpfulness. The most hormonally helpful group lost 86.5 percent more body fat than the least helpful group.

Energy expenditure

When McDonalds first put in a drive thru they did 70 percent of their business through it. People didn’t want to expend the energy to park the car and walk into the restaurant.

It’s going to take more energy to plan your meals for the week, go grocery shopping and prepare your food for the week, but it’s nearly half of the battle. I’m up for the challenge, what about you?

UPDATE November 25, 2020

When the number goes up (on my scale), I look back on my food choices in the log, and the step counter, and look for the trend. Usually, I see I’ve been pushing myself too much and put myself under stress (think inflammatory response). When I just follow my weight loss program and relax, allowing some small rewards, I see the numbers go down. This has been a huge awareness for me! I am down 15 pounds now!

Self Sabotage

Sabotage – yes, the sabatour takes over when we set the bar of our expectations too high. Say we win an award. We’ll always feel the need to reach that pinnacle again. And what happens when we do our best but not reach that height again? We suffer esteem loss!

That leads us to do something no other animal does, adaptive self destruction. We set ourselves up for procrastination so we don’t let down all the people who told us, we’re smart, just do it.

We don’t want to fail, or appear average, so we don’t even try. Food is not like drugs to a drug addict, or alcohol to an alchoholic though, somewhat as it lights up the same dopamine centers of the brain, but not with the same intensity. A B player with food can be healthy. It’s the C and D players who see their health decline.

Cram circuit

You see, there is this physiological thing in us called a Cram circuit (or cram factor). It’s what happens when there is rich food around—we will cram it in even after we have eaten past our full point, because our ancient ancestors were hunter gatherers. And most of us know that story. Hunter gatherers only ate meat once every 3 weeks or so. So, this is in our nature.

Special breakfast: Fried green tomatoes eggs benedict

Breaking the cycle

When we try to change our behaviors toward eating, we may get cravings.

The act of “craving” is a classicly conditioned response / Compensatory response to cramming food at the same time every night, just as someone can overdose from same amount of drugs as before but during different conditions. Think of the Segal rats heroin clinical study of the 1980s. Your body is expecting the rich food, so that’s why you eat the butter, peanut butter or chocolate vs carrots or celery.

As I wrote in, Take It Upon Yourself to Live a Wholly Vibrant Life, my mom had this happen to her at 4pm everyday in the insurance agency when her boss would have a coke. Her boss began buying mom a coke and everyday for several months they would have a coke at 4 in the afternoon. When mom quit the agency she said for a week or more she craved a coke at 4pm and the cravings got worse before they reduced. Now we know it was because her body had built up a conditioned response and when she didn’t fulfill it (meet it’s expectation) it fought harder – the extinction burst.

If you get through that and get to extinction (of the habit) at some point in the future you will experience a spontaneous recovery (think Ivan Pavlov’s dog and bell study response) without any environmental cue at all, you’ll want to eat the rich food again. Just like a smoker that typically goes through the extinction burst 8 times before they finally beat their cigarette addiction.
You shouldn’t feel one moment of shame or embarrassment for experiencing this normal cycle response when dieting.

Want to beat the cycle of yo-you dieting with me?

Celebrate together

A friend of ours was able to get her insulin under control by changing her diet, and adhering to the South Beach Diet.

I have been doing intermittent fasting and incorporating bone broth into my day with smoothies from the Green Smoothie Girl (I have been doing their Fast Flash 3 Day modified fast the last couple of months.)

I am a big believer in measuring as much as we can for ourselves: To reach my weight loss goal, I measure my waist each morning.

Fasting actually gave me some additional unplanned benefits of:

  • Reducing puffiness/inflammation
  • Allowed me to do something together with my daughter (who lives out of state) to feel close during COVID-19
  • Allowed autophagy in my body to heal a couple minor issues

Autophagy is the natural, regulated mechanism of the cell that removes unnecessary or disfunctional components. It allows the orderly degradation and recycling of cellular components. Three forms of autophagy are commonly described: macroautophagy, microautophagy, and chaperone-mediated autophagy.

My current plan

  • Eat small portions, about 5 times in 8 hours, or when really hungry
  • Water only until 10am M-F
  • Then fruit, or 100-150 cal breakfast/protein shake or bar
  • Noon: 200 cal meal or snack
  • 3pm: 200-300 cal meal or snack
  • Dinner before 6-7pm – no night time snacking! Period. Use only non-food activities to curb urge to snack (acupressure, Activ5, dance, make wire wrap jewelry, write, game, etc)

Snacking at night put 4 or 5 inches on my waist in 3 months!

Would you like more articles like this? Or join a group where we could be accountable to each other? Comment and let me know.

Would you like to try fasting with me?

Be the best version of who you want to be and let us promote you!

A bit about us

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format). Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

My award-winning artist husband and I help small business owners, movement makers, and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a branding boost, or a design reboot, to attract your dream clients and you back in charge of YOUR well-being.

You can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

It can’t hurt

It can’t hurt

“It can’t hurt” has been a guiding principle for me for many years. A philosophy that I have applied in many areas of my life, in particular to new strategies in business and in health matters.

Health strategies that can’t hurt

Eat more nutritious food

One of the easiest and best things each of us can do to live a healthier life, is simply to eat more nutritious food, preferably quality organic, local, fresh foods. It can’t hurt.

Move more

Another easy way to improve our health is to move more. I’m not talking about going from couch potato to marathon runner overnight, but start with 5 minutes and increase your movement (calisthenics, walking, dance, yoga, qigong, or such), everyday until you can build up to 40 minutes of movement. Measure and monitor yourself. If you ease into movement, it can’t hurt.

Meditate

Yes, the opposite of moving is stillness. Take control over your mind and body to sit quietly for a few minutes each day and focus on your breath. The new science is showing positive results, yes, physical improvements, from simply meditating. Try it. It can’t hurt.

Detoxify

A grand strategy that everyone can do is to detox. Pick your favorite detoxifying method and do it regularly. Once a year, quarterly, or monthly. We all get too many chemicals in us, via breathing, food, water, what we wear, and what we put on our skin. It can’t hurt.

Holistic health & Holism

I was telling my daughter the other day that pharmaceutical drugs always have side effects. That’s one reason I don’t take any—and if I have to, then I always make pharma meds a last resort. My health plan is to always go with the least toxic option first, because it can’t hurt.

Try some new self-care techniques. Speak loving and kind words to your body. The cells of your body are listening! And it can’t hurt.

Connection matters.

My self-care tip: When you go to the bathroom, give yourself a foot massage! Cross one leg over the other and massage your foot including your toes! Switch legs and repeat on the other side. If you work involved standing all day, I bet you’ll thank me for this tip! And if you sit all day, this re-establishes blood flow. It can’t hurt.

Hug yourself. Hug someone everyday. And put your hands together when you pray. It connects the circuits—our circuitry. It can’t hurt.

Sound and light therapies can ease tense muscles, relieve headaches, and improve many ills. Look for some of these to try. It can’t hurt.

Whenever you have a minor health issue, reach for your essential oils, Renew28, ASEA, CBD oil, or other health supplement. Sometimes I find I have the solution to whatever ails me, in my bathroom cabinets! And it doesn’t hurt to apply most of these remedies in new ways—consult your trusted holistic health team for advice if you’re unsure.

Measure & Track your progress

Measure and monitor yourself. Save some money and coach yourself. Yes, I know a personal trainer can show you the proper form and ways to exercise, but once you learn the basics, all they do is motivate you by measuring your weights and time. And you can do that for yourself. Same with personal coaches too.

Write 3 things down on a whiteboard that you want to improve about your life. Assign a number from 1-10 how you feel about each of those things. Give yourself a date by which to accomplish the change you desire. Figure out what steps you need to take to achieve those results. Break the goal into bite-size, measurable chunks, and stay focused on reaching your goal by reminding yourself why you want to change. You got this. And it can’t hurt to try it for yourself before you hire someone else to coach you. You may find that you were more capable than you thought!

Trying to lose weight? Try intermittent fasting. Also a form of detoxing, fasting for 12-16 hours a day or skipping a dinner every other day, has worked for me. And fasting can be especially wonderful for women over 40 (as it resets the metabolism). It can’t hurt to give it a try.

How health impacts business

Stress impacts us before we know it.

You know how business owners and entrepreneurs often get stuck working with clients who drain their energy, demand perfection, or make them feel less than the authority they really are?

Well, what we do is help our brilliant clients naturally attract their dream clients, so they are less stressed and actually are able to love what they do again!

Yes, we help our clients reduce their stress by helping them with their business advertising and marketing. If that sounds interesting to you, check us out at: https://murreymakers.godaddysites.com

A bit about us

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format). Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

My award-winning artist husband and I help small business owners, movement makers, and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a branding boost, or a design reboot, to attract your dream clients and you back in charge of YOUR well-being.

You can view some of his artwork and listen to all of his songs on RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

As well, you can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Be the best version of who you want to be and let us promote you!

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Do you read health books?

Do you read health books?

NEWS! I’ve finished writing my health book, Take It Upon Yourself to Live a Wholly Vibrant Life!

Well, actually, I published the book nearly two years ago. But, somehow I think now is the best time for it to gain massive exposure.

I painstakingly wrote, Take It Upon Yourself to Live a Wholly Vibrant Life, to open a door to the abundance of holistic health options that most either aren’t aware of, or might have one or more mental blocks about trying.

In the book, I talk about cancer, rebuilding the immune system, improving memory and mental clarity, easing pain, and more. I present information about healing asthma and allergies, breathing better, and reversing chronic diseases.

Take It Upon Yourself to Live a Wholly Vibrant Life focuses on all the options people have that their doctors may not tell them about (even if they know of them). The book provides 50+ questions you can use as a starting point to have a more thorough conversation with your doctor.
It’s about taking your power back, taking ownership and personal responsibility for your health. It’s about doing what you can naturally, using holistic health and wellness methods to live vibrantly.

I survived pharmaceuticals! My original design for t-shirts, mugs, and such, because it’s true!

Take It Upon Yourself to Live a Wholly Vibrant Life offers a thought bridge from the world of Western mainstream medicine to the varied and extensive ease and flow of the balancing Eastern healing arts. It is a gentle introduction to multiple natural paths to wholeness and mind-body wellness. Connecting us with spirit, it raises hope. With ease and grace, it soothes the soul.

If you suffer from chronic dis-ease, you may find this book offers you a path back to wholeness that can be fully embraced (by the mind, body, and spirit) and easily integrated into daily life.

My book cover: Take It Upon Yourself to Live a Wholly Vibrant Life!

Target audience

Adults over 18. Anyone struggling with chronic health issues, such as: asthma, allergies, back pain, cancer, immune challenges, joint pain, memory impairment, or simply experiencing low energy and vitality.

A bit about me

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I can come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Finding the optimum personalized plan for you: Nutrition Response Testing

The optimum personalized plan of Nutrition Response Testing

For more than three months (as of this writing), I’ve been seeing Dr. Michele Munnich of Absolutely Divine Wellness in Viera-Rockledge, FL as a Nutrition Response Testing client to find the diet and supplements appropriate for me–and it’s working. I’m achieving results!

Personalized medicine

About twenty years ago, I’d read that the best emerging medicine would be customized to each person, and that’s exactly what Nutrition Response Testing is–personalized.

One of the main components of Nutrition Response Testing is muscle testing, which involves using the client’s own body, typically an arm, to act as a feedback loop in order for the doctor to assess your strength or weakness to a particular substance. One by one substances are tested against your body in a way that both you can see and feel, and your doctor can visibly see, what’s good for you.

Muscle testing is not new to me. I’ve had previous chiropractors and naturopaths use it to determine what items I needed to detox from my body or what homeopathic remedies to take, so I was elated to find that Dr. Michele Munnich uses it in conjunction with other “hard science” monitors to analyze your specific situation and put you on a plan to correct any imbalances and encourage your body’s ability to self correct.

If you’d like to watch some videos on nutrition, Nutrition Response Testing, or the Standard Process supplements I’m taking, visit Dr. Michele’s website at:

Absolutely Divine Wellness – Videos

So far, I’ve detoxed from heavy metals such as aluminum and arsenic. Such heavy metals can be ingested from eating contaminated fish/seafood, or even some plants. I’ve learned that Brussels sprouts uptake arsenic and I’ve had to reduce my consumption of them.

Moreover, during the process of testing, Dr. Michele found issues that I had not known I’d had. While writing my new book, I researched these issues and found that when a person is toxic, with a heavy metal toxicity in the body, it can cause the electrical impulses that normally flow, to become disrupted. The heart, endocrine system, and other body systems, glands, organs, and cellular communication can all be put at risk when the body’s electrical system is not working at its optimum.

I went in with only a couple of issues, but I’ve found that just by going in to Dr. Michele’s office weekly and chatting about my food log and having her adjust my supplements (because your body’s needs will change week to week), that this has made me more accountable with my diet and helped me easily release nearly 20 pounds! At first, I’d kind of grumbled about having to go every week, as it’s a bit of a drive for me, but I now see the importance of checking the body’s responses, and soon, I’ll only be going in every two weeks–eventually, it will only be monthly visits.

For me, adhering to a specific diet or way of eating took more than the 21 days you hear people talk about for establishing a habit. I need the longer period of time to integrate and actualize new ways–and I write about the Mind-Body-Spirit-Soul of that in my new book, Take It Upon Yourself to Live a Wholly Vibrant Life. I also include more in the book about my work with Dr. Michele, and all I’ve done in the last 13 years that’s brought me to this point in time in regard to diet. Yes, there are so many to choose from!

As for what makes the Nutrition Response Testing optimum personalized plan? Each week, Dr. Michele actually tests my body with each Standard Process supplement (individually or as a group), along with any other supplement I bring in, to see if my body needs it, and if so, how much. As I wrote in my book, there’s much we can do for ourselves on our own, as we know our own body better than any doctor. However, when it comes to ascertaining proper dosages, it’s advantageous to visit with someone who can check you with muscle testing.

UPDATE: I have nearly completed my one year of Nutrition Response Testing and though my weight has fluctuated (due also to the emotions during the time of my father’s death), I am very happy to have released 20 pounds and several inches from my body.  As well, the issues I went to Dr. Michele about have cleared.

Visit Dr. Michele – Your invitation

If you live near the Melbourne / Cocoa Beach area of Florida, (or anywhere in Brevard county), and resonate with any of the things I’ve presented in this article, for your best health I encourage you to reach out to Vicki and book an appointment with Dr. Michele Munnich at:

Absolutely Divine Wellness 

5445 Village Drive, Suite 108

Viera-Rockledge, FL 32955

Call: 321-482-0345

As always, I’m your alternative health researcher, joyful wellness guinea pig, and mindful Spirit-Soul-Mind-Body guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being. I’ll be offering a new holistic health & wellness coaching program soon!

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful.

#holistichealth #HolisticHealthInFlorida

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available now.

I can come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

I am interested in being the emcee for any outdoor health festivals in Florida – if you would like to reach out to me. I’m a notary and would love to marry people during the event also.

If you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

Any person or company I’ve ever represented has a product I love & use myself. Should you choose to purchase anything I recommend, thank you in advance for your trust. 😊 And naturally, if it’s not for you, I completely understand.

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

P.S. If you find this blog informational, won’t you consider a small donation to keep it going? PayPal.Me/SheilaMurrey

Book Launch! Take It Upon Yourself to Live a Wholly Vibrant Life

Are you suffering from a chronic health situation?

Do you feel hopeless or confused by conflicting health information or advice?

Stress and anxiety depresses the immune system, but why?

What does it mean to “stay open”, or “go inward”?

Book Cover Take It Upon Yourself to Live a Wholly Vibrant Life.png

Take It Upon Yourself to Live a Wholly Vibrant Life introduces the basic concepts of health and wellness from the holistic perspective. After 13 years of researching alternative medicine healing modalities, self experimentation and much trial and error, this practical guide was written to help you flow with your Soul essence and live a wholly vibrant life.

The information available to you in, Take It Upon Yourself to Live a Wholly Vibrant Life, will help you:

  • Manage stress (Mind-Body methods)
  • Breathe more fully (Pranayama breathing)
  • Establish a well-rounded and more informed health team of professionals

Take It Upon Yourself to Live a Wholly Vibrant Life is inspiring, offering you: 

  • Suggestions and tips on natural and common sense ways of maneuvering through health issues. 
  • 50+ questions you can use (or modify) when you need to visit any health professionals, to get the best attention and care you deserve.
  • Simple and practical advice you can incorporate into your daily routine, and others, that you can try before you head to a doctor’s office. 
  • Learn ideas and suggestions to relieve stress, and find the benefits of mental balance and clarity. Discover the benefits that daily physical and flexible actions bring. Gain a rich understanding of the many options available to you by way of alternative, complementary, and integrative medicine modalities.

Take It Upon Yourself to Live a Wholly Vibrant Life shines a light on the information you need to enhance your personal life and those members of your family whom you offer support and assistance.

Let’s keep things simple.

Send $22 to PayPal.Me/SheilaMurrey and include your email address.

In return, you’ll receive one email with PDF files of the updated, 200+ page, full color book for your computer, tablet, or smartphone.

Or click here, to get your ebook copy via Barnes and Noble books:

https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Printed copies are $35. We want to save trees though, right?

This is the book Sheila has been writing for 13 years. The manuscript was completed 8/6/2018. Then, additional editing was completed, along with getting the book placed into the artful layout by Sheila’s husband, Richard Murrey (who is a professional graphics artist for NASA).

Sheila has been told that she’s a BRIDGE to the lay person (nonprofessional or inexperienced) who may be going to traditional MDs and not able to resolve their issues or understand where they come from (root cause/s), my book is an introduction to many natural and holistic health options and most importantly, offers HOPE!

#holistichealth #HolisticHealthInFlorida

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow Sheila on Twitter at: TakeOnYourself

 

Get your fresh squeezed juice at: OMercado Gourmet Market

OMercado Gourmet Market in Cape Canaveral, Florida is an AMAZING adventure of tastes! Love it! 

What goes better with a day at the beach, or while strolling around the port to look at the beautiful luxury cruise ships? Delicious, fresh squeezed juices (in a variety of flavors) of course!

Stop in at OMercado for a $1 glass of fresh squeezed juice–you’ll thank me!

OMercado.jpg

OMercado offers a few items for the kids, but overall, the majority of products at OMercado are for us foodies, and those of us who are seeking alternatives to junk food.

You’ll be pleasantly surprised at the number of choices you have at this gourmet market!

Many people are not as healthy as they’d like to be, and I believe this is due to lack of knowledge, vitamins, minerals, enzymes, and NUTRITION! Fast food, canned, boxed, and overly processed foods never fill you up — thus you eat, and eat, and gain fat!

Why not skip a fast food joint and pop into OMercado for a $1 glass of fresh wholesome juice instead? Or pick up in season fruits and vegetables, by one or more, such as:

  • Oranges
  • Tomatoes
  • Mangoes
  • Strawberries
  • Blueberries

And if you really desire a fresh treat, try the luscious key lime pie or key lime cheesecake crafted locally from Florida key limes!

You’ll be delighted with the different selections of 100% fresh squeezed juice like:

  • Orange
  • Orange Strawberry
  • Blood Orange
  • Tangerine
  • Grapefruit
  • Lemonade – a most delicious thirst-quencher!

As I’ve said before, there are many, many people in our central and southern Florida area (and in the world) who KNOW about fantastic nutrition, (like Gaspar at OMercado) and they’d love to educate you!

OMercado Gourmet Market also sells antioxidant beverages, cold brew coffee, cold pressed juices, chips, fruit salad, Florida taffy, Florida marmalade, gourmet foods, pure local honey, hot sauces and salsas, imported olive oil and balsamic vinegar, jellies, jams, key lime pie, key lime cheesecake, pasta and pasta sauces, salad dressings, snacks, fruit, and a wide selection of coffee and tea.

I bought the International Collection Dipping Olive Oil with Balsamic Vinegar & Italian Herbs, and it has been scrumptious on my steamed asparagus! I also use it as a dip for flax seed crackers! Yum!

Gaspar will also have you sample a few items, when you stop in–if you have a bit of time. I tried some new things and bought the raw, unprocessed, wild flower honey with ginger and it is outstanding! I love ginger, so this honey is my new favorite! I can eat it right from a teaspoon, or add it to tea or lime water to make a zesty limeade. Love it!

OMercado is quick and easy to get to from anywhere on the Space Coast right alongside A1A. The market is south of Port Canaveral (where the ships are docked) and north of Cocoa Beach.

Gaspar is a living testimony of someone who cares about providing all of us with genuine and quality items.

When I analyze all the reasons processed foods hurt us, it motivates me to do all I can to educate people (which is the main reason I write these articles).

So, would you rather pay the farmer or the doctor?

I don’t know about you but I want to fully LIVE! I want to feel GREAT, vibrant, vital, with lots of energy!

I had been feeling a bit sluggish or like I had a cold coming on the day I stopped in OMercado, so I bought a new supplement that I’d never seen before called, HemoHim.

HemoHim is a dietary supplement of Complex Angelica Extract that can help support a healthy immune system. The supplement is patented in 6 countries: USA, Japan, England, France, Germany, and Italy. It was developed by the advanced technology of the Korea Atomic Energy Research Institute.

I took the supplement as directed and felt a lot better with more energy within only a couple of days! Of course, I also bought a half gallon of orange juice and half gallon of lemonade, which I’m sure also helped! (Smile!) Gotta have that vitamin C!

My favorite juices at OMercado are:

  • Blood orange
  • Lemonade
  • 100% fresh squeezed orange juice

Take It Upon Yourself to be HEALTHY and HAPPY!

Visit OMercado at:

6110 A1A
Cape Canaveral, FL 32920

Hours of Operation:

Open on Monday and Tuesday from 10am to 6pm
Open Wednesday through Saturday from 9am to 6pm
Open Sunday from 10am to 5pm

Phone number:

321-613-0476

OMercado’s website is:

http://www.omercadoorangejuice.com

Note: I have not received any commission or product for this endorsement.

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful.

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available now.

I am available to come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

If you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it.

I am interested in participating in any raw and living food’s festivals in Florida – if you would like to reach out to me to help you get that going!

Send me an email and keep in touch.

To learn more about me Click Here –>> Take it upon yourself to be healthy, joyful, vibrant, and beautiful.

UPDATE 9/12/2018:

The book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

P.S. If you find this blog informational, won’t you consider a small donation to keep it going? PayPal.Me/SheilaMurrey

Healthy smoothie recipe and thriving by making better food choices

It’s amazing how much healing for a body can be obtained just from eating a diet of 100 percent organic, non-GMO vegetables, fruits, nuts, and seeds easily obtained from the produce section of your local market. The key is to understand the importance of healthy eating so you can experience optimum health.Alice_DeLair

My friend Alice is a perfect example of someone who, not only improved her health and vitality by changing her diet, she also healthily influenced, at least two other people, and this author suspects, potentially many more, by successfully guiding these people to transform their health by making better food choices.

Often, people complain they don’t have enough time to prepare nutritious, powerfully nourishing meals at home. This is why so many people turn to fast food. But, when you consider the consequences of eating fast food, versus the health benefits that can be obtained by preparing and consuming organic, non-GMO meals prepared at home, you might want to think again.

Alice is Italian. She loves to cook! For most of her life she has cooked enticing gourmet Italian meals, most centering on pastas and sauces. Her Italian flair for cooking meant, if you were dining with her, you knew the meal was going to be tempting and delectable.

So, four years ago, when Alice made a conscious decision to change her diet, you can almost imagine her family’s initial reaction.

Alice did not have any specific health challenges, so this also intrigued her family – why the need to drastically alter her diet? But, Alice felt her energy levels decreasing, and after getting a report from her doctor (about her cholesterol) she felt a strong pull to improve her overall general health.

As well, Alice and her husband are small business entrepreneurs with busy schedules, but also have loved ones they personally check on daily, elderly neighbors they assist with errands, exercise and other outdoor activities they enjoy, which amount to a very active life; if they can take the time to highly prioritize and value the benefits of a healthy eating lifestyle, so can you.

Per Alice, “I’ve included my photo and the smoothie recipe that we pretty much drink daily. In the recipe, I describe the benefits of a few of the ingredients; it provides so much nutritional value as we start our day.” Alice modified her smoothie recipe from one she found in a diet book.

When I asked Alice to describe the benefits she’s enjoying from her delicious, and nutritious health smoothie, she replied, “This particular recipe incorporates so many micronutrients and daily requirement of vitamins that it serves each day as our breakfast. Satisfying us for at least 4 hours, if not longer.” 

The produce Alice and her husband eat is organic, as are the sprouted grains, and non-GMO. If you met Alice, you would have the luxury of hearing how passionate she is when she talks about her, and her husband’s, health transformation, and then you could really understand the impact whole real food has made for them.

Alice has experienced a greater clarity of thought, and more energy than she has felt in years! Her skin is clear, the white’s of her eyes are whiter, and her hair is stronger, and shinier! She is so convinced of how her body changed, due to her new way of eating, that she is powerfully moved to share her success with anyone who will listen! When she talks about what she eats now, her energy embraces you! You feel the emotional connection she has about food.

So, how did Alice get the idea to make such a radical food change, which eventually transformed her health, and the health of others in her family? What was the impetus for this change, since she didn’t seem to have had any serious health challenge?

Alice related that her story began four years ago when friends had invited her and her husband to dinner one evening. The friend’s relayed information to Alice and her husband about a particular health show they had seen on the Public Broadcasting Station (PBS). The doctor on that show had proposed people eat a diet made up of mostly greens, vegetables, fruits, nuts, beans, mushrooms, and seeds. Supposedly, this way of eating had helped many people with heart and diabetic issues, as well as many other issues. Upon hearing this information, Alice said it resonated with her.

A few weeks later, Alice and her husband had a chance to watch that same show about the healthy eating lifestyle. After making a meal of the items, which had been recommended, Alice couldn’t sleep!  It was as if the cells of her body had been charged with energy. She attempted to lie down in bed, but began thinking of all the things she wanted to get up and do! She was completely energized! She knew this way of eating had to be something wonderful for her body, something that she must continue!

Alice made the decision that evening to change her eating habits for life. Her husband did not change right away however, mostly because Alice is a fabulous Italian cook, and he didn’t want to give up pasta, and all the various dishes he was used to her preparing. However, after noticing her increased energy levels, he asked to try her nourishing and delicious smoothie. Between the scrumptious taste, and how much energy it provided him, he has been hooked on it ever since.

While Alice has several recipes, she applies the basic important ingredients, as well as either, eliminating or substituting replacements to a variety of other recipes, for their three meals a day. She uses a variety of recipe websites and always modifies the recipes to suit their tastes and nutrition requirements. Their main entrees consist of a wide variety of whole foods that are quite satisfying.

Alice and this author agree that there are so many additives and preservatives in packaged foods, it pays to be picky about what we eat.  Alice and her family are nutritionally satisfied. They have all found that food even tastes better after eliminating all “junk” food.

Previously, Alice thought she might have been hypoglycemic, which as it turned out was never the case, once she changed to one based on nutritional food values.

In fact, after changing to a nutritionally dense type of diet, Alice and her husband experienced the following results:

  • Alice’s cholesterol dropped 40 points
  • Her husband’s cholesterol dropped 50 points
  • Annual lab exams show they are not lacking anything
  • Both look and feel healthier
  • Both lost weight
  • Both have maintained an ideal weight for over four years
  • They no longer require a lot of food to be satisfied
  • They gained a great deal more energy and clarity

Alice always recommends people take a B12 supplement.

Alice is deeply passionate about sharing her food as a means to vitality story. She feels it is of great importance to learn and possess accurate knowledge of how food can greatly impact our lives, even help people to reverse certain ills.

Alice, like many of us, read the stories about how detrimental high cholesterol can be to our health, yet we know our bodies need some cholesterol. Cholesterol travels through our bloodstream, aiding our body to produce Vitamin D and hormones, but our bodies are capable, if nourished properly, to make all the cholesterol we need.

Most of us know that when the doctor tells us our cholesterol numbers are too high, we’re not doing so well. But, how many of us know this is our body’s way of sounding the alarm for us to make better food choices?

We have learned when damaging cholesterol builds up in our arteries; it can contribute to plaque, which can cause heart disease.

Alice loves to empower others, because she feels vibrant, healthy, and powerful – when you feel that good – you want others to feel good too! Just like when you’re in love, you want all your friends to find a partner and fall in love too!

Alice was also able to share her new dietary knowledge with her brother, who had been on heart medicine since he was in his 30’s. Now, in his 50’s, Alice felt in her heart that it was vital to encourage her brother to switch to whole real food. She spoke with him at various times in phone conversations, as he lives in another state, to explain how food had helped herself and husband, the many benefits they were experiencing, what to eat, and how to prepare it.

At first, her brother had not been interested. He was 60 pounds over weight and felt miserable in so many ways. To his benefit, about two years ago, after having heard Alice preaching about whole food eating and how good she felt, he called to say he’d been in the hospital and they thought he was having stroke (his cholesterol at that time was over 400!). He told Alice, “I am ready and I am listening. Tell me what I need to do.”

Alice’s brother doesn’t cook, but quickly became one. She told him it didn’t matter if he called her ten times daily for support. He did call her, and he shopped, cooked, and shared recipes, photos, and so on. Alice encouraged him via long distance. He dropped 60 pounds and started feeling much better. The doctors reduced his daily medication.

After a few weeks though, Alice’s brother caller her and said, “Please don’t be upset as you have tried to mentor me, but I don’t think I can hang in there doing this as it takes time and work.” Alice reassuringly told him it was his decision and that she wasn’t upset at all.

Two hours later, he called back and said he should have gone to get his mail prior to calling her, because he’d received her hand written letter, describing how proud she was of him for meeting the challenge and hanging in there. She had wanted him to have a good old-fashioned reminder to keep handy, should he need it. Again, this indicates the level of belief Alice has, about how food can positively support us, improve our health, and enable us to live a vital life!

Alice’s brother continued with his lifestyle change, even though other family members chose not to in his home. It has been our experience that when people feel better, and see physical changes in their body, they become convinced! Those who do not wish to embrace this kind of change often do not understand the benefits. It has been over two years now and even his cardiologist is in amazement at how he has transitioned. He indicated the changes could not have even occurred – with medication!

Note: Alice and her husband’s friends continue to be a source of mentoring during their dietary transformation. They find it most beneficial to experiment with recipes and share these with each other to taste, and then provide the actual recipe.

Alice says, “My husband and I have no desire to return to our previous way of eating after seeing the benefits yielded from eating live greens and all other daily foods we enjoy~”

Alice’s smoothie recipe:

Quantity is for 1 person (Place in food processor to blend) – Using a 7 cup food processor

Using all fresh or frozen organic fruit & ingredients for optimum nutritional value eliminating intake of pesticides & preservatives.

  • ½ banana
  • 1/3 fresh mango cut in chunks (may substitute frozen especially, when not in season as long as organic – for this and all berries)
  • ½ cup fresh or frozen blueberries
  • ½ cup fresh or frozen strawberries
  • 1 slice pineapple spear
  • ½ cup almond milk or I use Flax Seed milk only found @ Whole Foods as it is high in protein & great for your cholesterol
  • Large Handful of fresh spinach and or arugula
  • Kale-several leaves chopped depending on size (if small 8 or 10)   If extra large 4 (remove stems)
  • 1 tablespoon organic ground flax seed (contains daily omega 3 requirement)
  • Honey-(1) squirt around whole diameter of processor (builds immune system-best to purchase honey locally grown for full benefits)
  • Sprinkle in shredded coconut
  • “Enjoy Life brand” Mega semi-sweet chocolate chunks (purchased @ Whole Foods) dairy, nut & soy free
  • 2 tsps. Raw sunflower seeds

After placing all ingredients in processor blend until smoothie. For thinner consistency, add

Cold bottled Spring water after other ingredients have blended. Add water through tube at top of processor. Enjoy!

To our feeling great, better health, and longevity,

Sheila Murrey

Your alternative health researcher, joyful wellness guinea pig, and mindful Mind-Body-Spirit guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being.

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful. And yes, it’s important to take good care of yourself because, We Are All Connected.

UPDATE 9/12/2018:

The book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow on Twitter at: TakeOnYourself

P.S. If you find this blog informational, won’t you consider a small donation to keep it going? PayPal.Me/SheilaMurrey