Organic Make Up? Why? + A Brand I Love!

Why Make The Switch?

I love make up. I think it’s great. What isn’t so great is that depending how much, how often and what type of make up you use, you could be absorbing (that is right, I said absorbing) pounds of toxic, hormone disrupting, cancer feeding chemicals that over the long term could create illnesses we never thought would come from our morning routine. It is scary to think about. Caring for one’s whole body includes skin care choices that support and contribute to a healthy lifestyle. One way to avoid absorbing so many chemicals and toxins, if for instance, you can’t quite make the switch right away, is to buy an high quality organic face primer and lotion and first put that on, then apply your make up.  That will help block out some of the toxins. The best choice is to make the switch.


The human skin wraps and protects our bodies. It constitutes a living, dynamic tissue system. It has the remarkable ability to absorb applied products, partially or completely, into the bloodstream. In fact, up to 60%-70% of the products we use on our skin are absorbed and deposited into the circulatory system (Fairley, 2001). For instance, the average woman absorbs 30 pounds of the ingredients contained in moisturizers over sixty years (Dr.Hauschka).

These new understandings of how the skin functions reveal concerns about the possible long term effects due to the combination of chemicals used in cosmetics, often termed the “chemical cocktail effect”.

Several chemicals which are used in common, popular cosmetics are known irritants and carcinogens. Carcinogens are cancer causing agents.

Concern stems from the knowledge that most of these ingredients are derived synthetically or from petroleum. Avoiding these substances with serve our bodies tremendously over the long-haul and using organic make up with limit overall exposure to harmful or irritating cosmetic ingredients.

Ingredients to Avoid Forms Found in Cosmetics and Possible Negative Side Effects
Aluminum Thought to contribute to Alzheimer’s Disease.
Found in almost all antiperspirants.
Works by blocking pores so sweat cannot be released by the skin.
Artificial colours FD&C, derived from coal tar.
For example, Azo dyes are a risk to asthmatics, eczema sufferers and people sensitive to aspirin.
Causes hyperactivity in children, severe headaches, blurred vision and itchy/watery eyes and nose (Antczak, 2001).
Benzoates Benzoates Benzoic acid, sodium benzoate or parahydroxy benzoate.
Used as a preservative in cosmetics and fizzy drinks.Causes gastric irritation, numbing of the mouth and aggravates asthma (Antczak, 2001).
DEA, MEA, TEA Causes allergic reactions, irritating to eyes and dries out hair and skin (Fairley, 2001).
Dibutyl phthalate Found in all persons tested by the CDC (Center for Disease Control, USA) in a 2000 Fall study.
Highest levels were found in women of reproductive age.
Causes birth defects in animals, and damaging to the male reproductive system (ABC News, Internet Ventures 2000).
Used in cosmetics to assist the absorption of other ingredients.
Formaldehydes A preservative.
Causes skin reactions.
Imidazolidinyl urea is the second most identified preservative causing contact dermatitis (American Academy of Dermatology: Fairley, 2001).
DMDM hydantoin
Quaternium 15
Fragrances Can contain up to 200 undeclared substances (Fairley, 2001).
Major cause, in addition to artificial colours, of skin irritations and allergies (Antczak, 2001).
May cause dizziniess, skin irritation and hyperpigmentation (Fairley, 2001).
Genetically Modified Organisms Soy, Corn
Effects are currently being studied, but suspected to do damage on a cellular level.
Isopropyl Alcohol Drying agent, from petroleum.
Keratolytic chemicals Such as hydroxyl acids, retinoic acid.
Corrosive, used in skin peels.
Dissolves the stratum corneum of the epidermis (outermost layer), making skin more sensitive to sun damage.
Accelerates production of dead skin cells; the skin thickens to repair its surface so that vulnerable skin cells underneath are protected from the effects of skin peeling.(Antczak, 2001).
Methylisothiazolinone Causes allergic reactions and irritations (Fairley, 2001).
Parabens Petroleum product.
Triggers skin irritations and may be an xerestrogen (Fairley, 2001).May play a role in falling sperm counts and rising breast cancer rates (Fairley, 2001).Used in 99% of all cosmetics (Fairley, 2001), and in many so-called‘natural’ products.
Parraffin Derived from petroleum.
In the form of wax, mineral oil or petrolatum.
Comedogenic, i.e.blocks pores.
Propylene Glycol When derived from petroleum.
Increases the amount of acid in the body, resulting in metabolic problems.
Large amounts are needed to produce this effect (Agency forToxic Substances and Disease Registry or ATSDR, 2003).
Sodium laureth sulfate, sodium lauryl sulfate Forms carcinogenic nitrogen compounds when combined with specific ingredients.
Irritating to eyes, skin and lungs (Antczak, 2001).
Harmful if swallowed and may cause damage to eyes (Antczak, 2001).
Tallow Animal fat.
Not suitable for vegans, and may be a skin irritant.
Toluene Found in many nail products and nail polish removers.
Produced during the process of making gasoline and other fuels from crude oil or coal.
Evaporates into the air when products containing toluene are opened.
May affect the nervous system, and/or cause tiredness, confusion, weakness, nausea, or loss of appetite.
Symptoms disappear when exposure is eliminated (ATSDR, 2003).

Reading labels and recognizing problematic ingredients are necessary skills for a consumer who intends to choose products that are completely natural. The cost of a cosmetic is not a reliable indicator of either its quality or natural characteristics. AKA more expensive doesn’t mean healthier.  Most cosmetics, from the lowest priced, to the most costly brands, are composed of identical base ingredients (Begoun, 1991).

Cosmetics do not stay on the surface of the skin without penetrating to some degree. Lipstick wearers, for example, consume 1.5 to 4 tubes in a lifetime (Aveda).

With Organic, all natural make up, absorbing plant oils and waxes, mineral pigments or essential oils is by far a healthier alternative than absorbing petroleum by-products and synthetic chemicals.

Natural cosmetic products and make-up are safer, healthier alternatives especially when these products are composed of all natural ingredients.

Switching to all-natural cosmetic products and make-up can help you to avoid feeding your skin harmful chemicals. Many skin problems, such as acne, contact dermatitis, irritations and allergies may disappear once petroleum or synthetic ingredients are removed from your skin care regimen. Using fully natural products can contribute to healthy skin and a healthy body in the long term.

Here is a brand I love that is doing it right: You can check them out at




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The Organic Face is dedicated to creating pure, natural, chemical-free organic cosmetics and skincare products made from the finest active botanical ingredients and minerals. Our mission is to create gorgeousbeauty products that really work, and are as safe for your body on the inside as they are for your skin on the outside.

“We are proud to be cruelty-free, gluten-free, chemical-free and made in the USA.”

How They Began

The Organic Face began with Founder Noreen Diani’s desire to create safe, toxin-freecosmetics that work for women of all skin types. Without compromising on performance or durability, The Organic Face offers a pure, natural – and beautiful – alternative to conventional cosmetics. Naturally preservative- and irritant-free, our pure mineral cosmetics are weightless, long wearing, water-resistant and offer protection against harmful UVA and UVB rays.

Free from toxins, irritants, chemicals and cheap fillers such as talc, synthetic dyes, parabens, and bismuth oxychloride, The Organic Face Mineral Powders provide complete coverage without clogging pores, or irritating sensitive skin, making the line suitable for skin conditions such as rosacea, eczema and acne-prone skin.

Our natural mineral cosmetic formulations work in natural harmony with the skin, so they not only cover imperfections but also help improve skin tone for a natural, long-lasting glow.

About The Company’s Founder

Noreen Diani is the creator and founder of The Organic Face. With more than 18 years experience as a top makeup artist, and with chemical sensitivities of her own, Noreen knew there was a crying need for a chemical-free, organic cosmetics brand that was truly good for your skin and health, but, as a gorgeous, camera-ready makeup, didn’t compromise on quality, performance or durability.

Working with so many faces, Noreen had come across many types of skin allergies and different reactions to a lot of the chemicals in makeup products. An allergy sufferer herself, she had been unhappy with the brands of organic products she had tried – she wasn’t getting the performance quality and durability she needed for makeup shoots and clients. And the research she had been doing into the chemicals and substances present in conventional makeups led her to disturbing findings about our bodies’ reactions to these chemicals. Noreen knew it was time to create her own makeup line that would be safe, non-toxic, organic and chemical-free.

Turning her kitchen into a “laboratory”, Noreen spent two years perfecting formulas that were pure, natural and organic – but would function at the highest professional level. And thus, The Organic Face was born.

Meet Noreen


We seek, source and use the best active botanical ingredients and naturally-occurring minerals to create the most innovative and natural formulations that work hard to enhance your skin’s natural beauty. Our super high-quality ingredients combine with fashion-forward colour palettes to deliver a flawless, professional finish every time, while also being suitable for people with sensitive skin or conditions like acne, eczema, dermatitis, and rosacea.

  • Patent-Pending Formulas
  • Mother Nature’s Finest Gifts
  • No Synthetic Fillers & No Talc
  • Pigmented From The Earth
  • No Animal Testing
  • USDA Certified
  • 100% Natural 95% Organic Lipsticks
  • 100% Natural 95% Organic Foundation Powders
  • 100% Natural 95% Organic Lipsticks & Lip Glosses
  • No Dyes or Chemical Preservatives

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Live Well!



Soul Food


You’re here and you want to be there. You’re in this season but you wanna be in that season. The grass looks greener on the other side. That lane someone is in looks better. If only you could have what they have or do what they do. 

It’s all a distraction. Where you are and the gifts and talents and life you have is the exact one you were placed to flourish and grow in. Every soil is specific to the life in which it’s producing. You have everything inside you to accomplish all you are destined to do. Water, grow, nourish your soil. Cultivate the mindset of gratitude. Sow into your future by doing today the things that will benefit your tomorrow. Maybe it’s ALL about the journey.

We never, ever stop growing, expanding, learning, developing and uncovering the unique brilliance of God that was placed in us all when we were destined to come to this Earth and experience our specific journey so that we can bless others and give what we were given or have cultivated out of a journey. Live IN the season. I’m saying this to myself. If we don’t learn that, the next season we will feel the same way…always looking for the next….discontent with the now. That’s no way to live and it’s just an illusion to steal your life and the joy in the now, everyday experience.


Endocrine Disruptors…A Silent And Serious Underlying Cause To Imbalance + A Film You Must Watch!


Endocrine disruptors are chemicals known to interfere with development and reproduction. Research has found that they may cause serious neurological and immune system effects and are not something to ignore.

The disruptions occur because such chemicals mimic hormones in your body, including the female sex hormone estrogen, the male sex hormone androgen, and thyroid hormones.

Endocrine-disrupting chemicals may block hormonal signals in your body or interfere with the way the hormones or receptors are made or controlled, which in turn, can throw off the balance and health of your body TREMENDOUSLY.

Not only could your normal hormone levels may be altered, but the chemicals may change the way such hormones travel through your body. As noted by the Natural Resources Defense Council (NRDC):

“The endocrine system is a complex network of glands and hormones that regulates many of the body’s functions, including growth, development and maturation, as well as the way various organs operate.

The endocrine glands – including the pituitary, thyroid, adrenal, thymus, pancreas, ovaries, and testes – release carefully-measured amounts of hormones into the bloodstream that act as natural chemical messengers, traveling to different parts of the body in order to control and adjust many life functions.”

Interfering with these precise systems is playing with fire, yet can happen on a daily basis when you use “normal” everyday products in your home.

The crazy part is… most of us are exposed to multiple such chemicals daily.


Endocrine Disruptors Linked Many Illnesses

In 2013, the World Health Organization (WHO) released a report co-produced with the United Nations Environment Program (UNEP).  Raved about as one of the most comprehensive reports on endocrine-disrupting chemicals to date, the report revealed a wide variety of health problems associated with exposure to these pervasive chemicals, including:

Non-descended testes in young males Developmental effects on the nervous system in children Prostate cancer in men
Developmental effects on the nervous system in children Attention deficit hyperactivity disorder (ADHD) in children Thyroid cancer


Did you get that?  Read those again and think about if someone you know has one of these issues.

According to the report:

“The diverse systems affected by endocrine-disrupting chemicals likely include all hormonal systems and range from those controlling development and function of reproductive organs to the tissues and organs regulating metabolism and satiety.

Effects on these systems can lead to obesity, infertility or reduced fertility, learning and memory difficulties, adult-onset diabetes or cardiovascular disease, as well as a variety of other diseases.”

Children, Pregnant Women Most at Risk But Damage Can Show Up Decades Later

The greatest risks appear to come from exposure during prenatal or early postnatal development, which is when organs and neural systems are forming.

Some of the effects, however, may not show up until decades later, and it’s being increasingly suggested that many adult diseases actually have fetal origins.

One of the most disturbing examples of this came from diethylstilbestrol (DES), a synthetic estrogen drug that was widely prescribed to pregnant women prior to the 1970s in order to help prevent miscarriage and promote fetal growth.

This endocrine disruptor turned out to be incredibly dangerous and caused problems with reproductive development and vaginal cancer that appeared after puberty.

And it’s not only humans that are being affected. Endocrine disruptors are found widely in contaminated water, air and food, and as such wildlife is also at risk.

Fish in the Great Lakes have been found with reproductive problems and abnormal swelling of thyroid glands due to endocrine disruptors known as polychlorinated biphenyls (PCBs).

Alligators in one region in Florida drastically declined after a pesticide spill caused diminished reproductive organs and inhibited successful reproduction. Both the alligators and their eggs were found to be contaminated with endocrine-disrupting chemicals.

10 Common Sources of Endocrine-Disrupting Chemicals


How often are you likely to be exposed to these toxic chemicals? Probably far more often than you think.

According to Thomas Zoeller, a biology professor at the University of Massachusetts Amherst who specializes in how chemicals affect the endocrine system, there are an estimated 800-1,000 endocrine-disrupting chemicals on the market.

Epoch Times recently compiled 10 common sources of endocrine disruptors, as well as what you can do about them.

10 Common Sources Of Endocrine Disruptors

1. Personal Care Products

Shampoo, conditioner, moisturizer, cosmetics, and other personal care products often contain endocrine disruptors, including (but certainly not limited to) phthalates. Phthalates are a group of “gender-bending” chemicals causing males of many species to become more female.

These chemicals have disrupted the endocrine systems of wildlife, causing testicular cancer, genital deformations, low sperm counts, and infertility in a number of species, including polar bears, deer, whales, and otters, just to name a few.

One 2002 study by the Environmental Working Group detected phthalates in nearly three-quarters of personal care products tested, noting:

“Major loopholes in federal law allow the… cosmetics industry to put unlimited amounts of phthalates into many personal care products with no required testing, no required monitoring of health effects, and no required labeling.”

Another endocrine-disrupting chemical, triclosan, can even be found in certain brands of toothpaste. Switching to natural and/or homemade personal care products will help you avoid such exposures. You can also try to cut down on the number of personal care products you use every day.

2. Drinking Water

Your drinking water may be contaminated with atrazine, arsenic, and perchlorate, all of which may disrupt your endocrine system. Filtering your water, both at your tap and your shower/bath, using a highquality water filtration system can help protect you and your family.

3. Canned Foods

In an analysis of 252 canned food brands, 78 are still using bisphenol-A (BPA) in their canned goods, even though it’s a known endocrine disruptor.10 BPA has been linked to a number of health concerns, particularly in pregnant women, fetuses and young children, but also in adults, including:

Structural damage to your brain Changes in gender-specific behavior and abnormal sexual behavior
Hyperactivity, increased aggressiveness, and impaired learning Early puberty, stimulation of mammary gland development, disrupted reproductive cycles, ovarian dysfunction, and infertility
Increased fat formation and risk of obesity Stimulation of prostate cancer cells
Altered immune function Increased prostate size and decreased sperm production

BPA coats about 75 percent of cans in North America, which means if you eat canned foods, it’s likely a major source of BPA exposure for you. Even BPA-free cans may not be safe, as they’re often coated with a similar chemical known as BPS. Ideally, buy products that come in glass bottles and jars rather than plastic or cans.

4. Conventionally Grown Produce

Pesticides, herbicides, and industrial runoff may coat your conventionally grown fruits and vegetables in endocrine-disrupting chemicals. As much as possible, buy and eat organic produce and free-range, organic foods to reduce your exposure to endocrine-disrupting pesticides and fertilizers.

5. CAFO Meat, Poultry, and Dairy Products

Animals raised on concentrated animal feeding operations (CAFOs) also typically contain antibiotics, hormones, and other industrial chemicals that may disrupt your endocrine system. Look for animal products that are free-range, organic and raised on small, local farms that avoid the use of such chemicals.

6. High-Mercury Fish

Fish contaminated with high levels of mercury and other heavy metals are problematic because such metals also disrupt hormonal balance. Shark, swordfish, king mackerel, marlin, and tilefish are among the worst offenders here, but even tuna has been found to be contaminated with dangerously high levels. Farmed fish (the “CAFOS of the sea”) also tend to be higher in contaminants and are better off avoided. When eating seafood, smaller fish like sardines, anchovies, and herring tend to be low in contaminants and high in omega-3 fats.

7. Kitchen Products

Plastic containers and non-stick cookware common in many kitchens are another type of hazards. The plastic containers may contain BPA or other endocrine-disrupting chemicals that can leach into your food, especially if the plastic is heated. Poly- and perfluoroalkyl substances (PFAS) used to create non-stick, stain-resistant, and water-repellant surfaces are also toxic and highly persistent, both in your body and in the environment.

When heated, non-stick cookware releases perfluorooctanoic acid (PFOA), linked to thyroid disease, infertility, and developmental and reproductive problems. Healthier options include ceramic and enameled cast iron cookware, both of which are durable, easy to clean (even the toughest cooked-on foods can be wiped away after soaking it in warm water), and completely inert, which means they won’t release any harmful chemicals into your home.

8. Cleaning Products

Commercial solutions used to clean your floors, toilets, oven, windows, and more typically contain industrial chemicals that may throw your hormones out of whack. For instance, nonylphenol ethoxylates (NPEs), a common ingredient in laundry detergents and all-purpose cleaners, is banned in Europe and known to be a potent endocrine disrupter, causing male fish to transform into females. It’s surprisingly easy to create your own cleaning products at home using different combinations of vinegar, baking soda, essential oils, and even coconut oil. Find simple tips for greener cleaning here.

9. Office Products

Ink cartridges, toner, and other solvents common in office environments are another common source of endocrine-disrupting chemicals. Handle such products with care and minimize your exposure as much as possible.

10. Cash Register Receipts

Thermal paper has a coating that turns black when heat is applied (the printer in a cash register applies heat to the paper, allowing it to print numbers and letters). It also contains BPA, and research shows that handling this type of paper is enough to increase your bodily levels. A study in Analytical and Bioanalytical Chemistry found that of 13 thermal printing papers analyzed, 11 contained BPA.

Holding the paper for just five seconds was enough to transfer BPA onto a person’s skin, and the amount of BPA transferred increased by about 10 times if the fingers were wet or greasy (such as if you’ve just applied lotion or eaten greasy food).

Finally, because receipts are often stored next to paper currency in people’s wallets, paper currency may also be contaminated with BPA. In a study published in Environmental Science and Technology, researchers analyzed paper currencies from 21 countries for the presence of BPA, and the chemical was detected in every sample.

So, seek to limit or avoid carrying receipts in your wallet or purse, as it appears the chemical is transferring onto other surfaces it touches. It would also be wise to wash your hands after handling receipts and currency, and avoid handling them particularly if you’ve just put on lotion or have any other greasy substance on your hands, as this may increase your exposure). If you’re a cashier or bank teller who handles such papers often, you may want to wear gloves, especially if you’re pregnant or of child-bearing age.

19 More Tips to Reduce Your Chemical Exposure at Home

Implementing the following measures will help you avoid the worst endocrine-disrupting culprits as well as other chemicals from a wide variety of sources. To sum it up, try to stick with whole foods and natural products around your home. The fewer ingredients a product contains, the better, and try to make sure anything you put on or in your body – or use around your home – contains only substances you’re familiar with. If you can’t pronounce it, you probably don’t want it anywhere near your family.

  1. As much as possible, buy and eat organic produce and free-range, organic meats to reduce your exposure to added hormones, pesticides, and fertilizers. Also avoid milk and other dairy products that contain the genetically engineered recombinant bovine growth hormone (rBGH or rBST).
  2. Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality purified krill oil, or eat smaller fish or fish that is wild-caught and lab tested for purity.Wild caught Alaskan salmon is about the only fish I eat for these reasons.
  3. Buy products that come in glass bottles or jars rather than plastic or canned, since chemicals can leach out of plastics and into the contents.
  4. Store your food and beverages in glass rather than plastic, and avoid using plastic wrap.
  5. Use glass baby bottles and avoid plastic sippy cups for your little ones.
  6. Eat mostly raw, fresh foods. Processed, prepackaged foods (of all kinds) are a common source of chemicals such as BPA and phthalates.
  7. Replace your non-stick pots and pans with ceramic or glass cookware.
  8. Filter your tap water—both for drinking and bathing. If you can only afford to do one, filtering your bathing water may be more important, as your skin absorbs contaminants. To remove the endocrine-disrupting herbicide Atrazine, make sure the filter is certified to remove it. According to the Environmental Working Group (EWG), perchlorate can be filtered out using a reverse osmosis filter.
  9. Look for products that are made by companies that are earth-friendly, animal-friendly, green, non-toxic, and/or 100% organic. This applies to everything from food and personal care products to building materials, carpeting, paint, baby items, upholstery, and more.
  10. Use a vacuum cleaner with a HEPA filter to remove house dust, which is often contaminated with traces of chemicals.
  11. When buying new products such as furniture, mattresses or carpet padding, ask what type of fire retardant it contains. Be mindful of and/or avoid items containing PBDEs, antimony, formaldehyde, boric acid, and other brominated chemicals. As you replace these toxic items around your home, select those that contain naturally less flammable materials, such as leather, wool, and cotton.
  12. Avoid stain- and water-resistant clothing, furniture, and carpets to avoid perfluorinated chemicals (PFCs).
  13. Minimize your use of plastic baby and child toys, opting for those made of natural wood or fabric instead.
  14. Only use natural cleaning products in your home or make your own. Avoid products that contain 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME) — two toxic glycol ethers that can damage fertility and cause fetal harm.
  15. Switch over to organic brands of toiletries such as shampoo, toothpaste, antiperspirants, and cosmetics. You can replace many different products with coconut oil and baking soda, for example. EWG has a great database to help you find personal care products that are free of phthalates and other potentially dangerous chemicals. I also offer one of the highest quality organic skin care lines, shampoo and conditioner, and body butter that are completely natural and safe.
  16. Replace feminine hygiene products like tampons and sanitary pads with safer alternatives.
  17. Avoid artificial air fresheners, dryer sheets, fabric softeners, or other synthetic fragrances.
  18. Look for products that are fragrance-free. One artificial fragrance can contain hundreds – even thousands – of potentially toxic chemicals.
  19. Replace your vinyl shower curtain with one made of fabric.

Doing a chemical & heavy metal detox/cleanse chelation will help pull out the chemicals and heavy metals that are currently in your body. For more info please email:

Please watch this film on Netflix:



Rainbow Sherbet Juice



This is a fun juice and it tastes so good! Not only that, but it’s super important to remember to eat the rainbow!

The color of food represents the vitamin and minerals present in the fruit or veggie. It is super important to eat a variety of different colors (mostly veggies, some fruits) throughout the day to ensure you get a whole range of vita’s and mins!

Rainbow Sherbet Juice
Simply put- Delicious + Nutritious!
Recipe type: Pressed Juice
  • 1 apple
  • 2 carrots
  • 1 chunk ginger
  • 1 lemon
  • 3 limes
  • 1 large cucumber
  • 1-4 stalks celery
  • ½ blueberries
  • (add your green powder in at the end)
  • You can always add more celery + lemon if you want a large juice...i always make mine HUGE 🙂 It's like lunch + snack while I'm working.
  1. Juice it up baby!
  2. (Peel the skin on the lime and lemon for it to go in juicer easier)
Here’s a list of what vitamins and minerals you will be getting in this juice alone!


Apple is a good source of fiber, including both soluble and insoluble pectins, and it’s also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.

One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.


Potassium – 195 mg
Calcium – 11 mg
Phosphorus – 20 mg
Magnesium – 9 mg
Manganese – 0.064 mg
Iron – 0.22 mg
Sodium – 2 mg
Copper – 0.049 mg
Zinc – 0.07 mg
Also contains a trace amount of other minerals.


Vitamin A – 98 IU
Vitamin B1 (thiamine) – 0.031 mg
Vitamin B2 (riboflavin) – 0.047 mg
Niacin – 0.166 mg
Folate – 5 mcg
Pantothenic Acid – 0.111 mg
Vitamin B6 – 0.075 mg
Vitamin C – 8.4 mg
Vitamin E – 0.33 mg
Vitamin K – 4 mcg
Contains some other vitamins in small amounts.


Carrots are a very good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6, and vitamin C. They are a good source of manganese, niacin, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E, and vitamin B2.

Half cup cooked carrots with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.


Potassium – 183 mg
Calcium – 23 mg
Phosphorus – 23 mg
Magnesium – 8 mg
Iron – 0.27 mg
Sodium – 5 mg
Zinc – 0.3 mg
Copper – 0.052 mg
Manganese – 0.062 mg
Selenium – 0.2 mcg
Also contains small amounts of other minerals.


Vitamin A – 13286 IU
Vitamin C – 2.8 mg
Vitamin B1 (thiamine) – 0.051 mg
Vitamin B2 (riboflavin) – 0.034 mg
Niacin – 0.503 mg
Folate – 11 mcg
Pantothenic Acid – 0.181 mg
Vitamin B6 – 0.119 mg
Vitamin K – 10.7 mcg
Vitamin E – 0.8 mg
Contains some other vitamins in small amounts.


Ginger is extremely low in calories (only 80 per 3.5 ounces) and is an excellent source of: Thiamine (B1), Riboflavin (B2), Niacin (B3),Pantothenic acid (B5), Vitamin B6, Folate,Vitamin C, Vitamin E as well as Calcium, Iron, Magnesium, Manganese, Phosphorus,Potassium, Sodium and Zinc.

Health Benefits of Ginger:

  • Increased Immune Function
  • Protection Against Heart Disease
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
    Ginger is known to help resolve an array of digestive ailments, chiefly, gas and nausea. Ginger also has strong anti-inflammatory properties that may cause it to help osteoarthritis. It is also thought to help reduce and fight cancer, and is often used to alleviate symptoms of the common cold and flu.


In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body.

One lemon without peel contains 0.92 grams protein, 24 calories and 2.4 grams of dietary fiber.


Potassium – 116 mg
Phosphorus – 13 mg
Magnesium – 7 mg
Calcium – 22 mg
Sodium – 2 mg
Iron – 0.5 mg
Selenium 0.3 mcg
Manganese – 0.025 mg
Copper – 0.031 mg
Zinc – 0.05 mg
Also contains small amounts of other minerals.


Vitamin A – 18 IU
Vitamin B1 (thiamine) – 0.034 mg
Vitamin B2 (riboflavin) – 0.017 mg
Niacin – 0.084 mg
Folate – 9 mcg
Pantothenic Acid – 0.16 mg
Vitamin B6 – 0.067 mg
Vitamin C – 44.5 mg
Vitamin E – 0.13 mg
Contains some other vitamins in small amounts.


In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidantsfound in food and the primary water-soluble antioxidant in the body.

One lime contains 0.47 grams of protein, 20 calories and 1.9 grams of dietary fiber.


Potassium – 68 mg
Phosphorus – 12 mg
Magnesium – 4 mg
Calcium – 22 mg
Sodium – 1 mg
Iron – 0.4 mg
Selenium 0.3 mcg
Manganese – 0.005 mg
Copper – 0.044 mg
Zinc – 0.07 mg
Also contains small amounts of other minerals.


Vitamin A – 34 IU
Vitamin B1 (thiamine) – 0.02 mg
Vitamin B2 (riboflavin) – 0.013 mg
Niacin – 0.134 mg
Folate – 5 mcg
Pantothenic Acid – 0.145 mg
Vitamin B6 – 0.029 mg
Vitamin C – 19.5 mg
Vitamin E – 0.15 mg
Vitamin K – 0.4 mcg
Contains some other vitamins in small amounts.


Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese, andpantothenic acid. Celery is also a good source of vitamin B2, copper,vitamin C, vitamin B6, calcium, phosphorus, magnesium, and vitamin A (in the form of carotenoids).

One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber.


Potassium – 426 mg
Phosphorus – 38 mg
Magnesium – 18 mg
Calcium – 63 mg
Iron – 0.63 mg
Sodium – 136 mg
Zinc – 0.21 mg
Copper – 0.054 mg
Manganese – 0.159 mg
Selenium – 1.5 mcg
Also contains small amounts of other minerals.


Vitamin C – 9.2 mg
Niacin – 0.479 mg
Vitamin B1 (thiamine) – 0.064 mg
Vitamin B2 (riboflavin) – 0.07 mg
Vitamin B6 – 0.129 mg
Folate – 33 mcg
Pantothenic Acid – 0.292 mg
Vitamin A – 782 IU
Vitamin K – 56.7 mcg
Vitamin E – 0.53 IU
Contains some other vitamins in small amounts.


Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, and vitamin B1. They also contain the important nail health-promoting mineral silica.

Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber.


Potassium – 76 mg
Phosphorus – 12 mg
Magnesium – 7 mg
Sodium – 1 mg
Calcium – 8 mg
Iron – 0.15 mg
Zinc – 0.1 mg
Copper – 0.021 mg
Manganese – 0.041 mg
Selenium – 0.2 mcg
Also contains small amounts of other minerals.


Vitamin C – 1.5 mg
Niacin – 0.051 mg
Vitamin B1 (thiamine) – 0.014 mg
Vitamin B2 (riboflavin) – 0.017 mg
Vitamin B6 – 0.021 mg
Folate – 4 mcg
Pantothenic Acid – 0.135 mg
Vitamin A – 55 IU
Vitamin K – 8.5 mcg
Vitamin E – 0.02 mg
Contains some other vitamins in small amounts.


Blueberries also contain the unique, phenol-like antioxidants pterostilbene and resveratrol. Blueberries are a very good source of vitamin K, vitamin C, and manganese. Blueberries are also a good source of fiber and copper.

One cup of blueberries contains 1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber.


Potassium – 114 mg
Phosphorus – 18 mg
Magnesium – 9 mg
Calcium – 9 mg
Sodium – 1 mg
Iron – 0.41 mg
Selenium 0.1 mcg
Manganese – 0.497 mg
Zinc – 0.24 mg
Also contains small amounts of other minerals.


Vitamin A – 217 IU
Vitamin B1 (thiamine) – 0.055 mg
Vitamin B2 (riboflavin) – 0.061 mg
Niacin – 0.08 mg
Folate – 9 mcg
Pantothenic Acid – 0.184 mg
Vitamin B6 – 0.077 mg
Vitamin C – 14.4 mg
Vitamin E – 2.29 mg
Vitamin K – 28.6 mcg
Contains some other vitamins in small amounts.


Zesty Chipotle Guacamole Turkey Burger

DSC_0138 (1)This is one of my favorite go-to meals.  Lean, mean protein full of flavor. You can cook this bad boy up in 15 mins for lunch or dinner!

Turkey is a fantastic lean protein which is great to swap in every once in awhile. Most of the time, turkey burgers can be dry and boring. I know. That’s why I set out to create a fantastic flavorful turkey burger that doesn’t taste like chalk and sand. This recipe will refresh your faith in the good ol’ turkey burg.


Zesty Chipotle Guacamole Turkey Burger
Prep time
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Total time
Zesty Chipotle Guacamole Turkey Burger will make your mouth water and your belly satisfied!
Recipe type: Zesty Chipotle Guacamole Turkey Burger
Cuisine: Lunch or Dinner
  • 1 frozen or raw Turkey Burger or (ground turkey meat to pound and mold into burger)
  • Chicken Broth
  • Guacamole or avocado
  • Chipotle seasoning
  • All natural, low sugar, organic BBQ sauce
  • Low fat, all natural organic ranch
  • Butter Lettuce
  • Pineapple
  1. Add thin layer of chicken broth to pan
  2. Add Turkey burger
  3. Add chipotle seasoning
  4. Cover with pan top
  5. Cook on medium/high
  6. Lift up top every so often to let out a little steam
  7. Cook until the outside looks cooked
  8. Turn burger over and cook with top on for 2 mins
  9. Take top off and finish cooking
  10. (The top on with the chicken broth will add juice to the burger so it isn't dry)
  11. Add to bed on lettuce
  12. Add guac on top
  13. Drizzle ranch & BBQ
  14. Add Pineapple around the edges
  15. Eat pineapple first, then have your burger.
  16. The pineapple will help prepare for digestion as it has enzymes in it.
  17. Enjoy!
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Fitness Outfit Inspo…Currently Crushing On…

DSC_0031Being super dedicated to exercise and fitness, I found I would get stuck wearing my mom’s old shirt and leggings that needed to be put to rest.  I am a huge advocate in investing in a few good pieces of work out clothes, but these days I’ve found expressing myself in fun pieces is so much fun and it actually motivates me to work out harder to look cute IN it.  Instead of boring, old, gross stuff, I’m way more into… Is it cute? Can it hold up my body (hello)? …And does it motivate me? I know this may sound silly, but finding cute work out clothes motivates me to look good IN them. I don’t want to hide under a 10 year old Walmart shirt. Long gone are the days of that ladies. There is now a TON of fun, inexpensive fitness clothes available to spruce up your hour of power. I want to look put together and cute because it makes me FEEL good.  Feeling good motivates me to work harder, to maintain my goals and therefore I can feel confident wearing and working out in my fun outfits. It’s a circle of motivation.

DSC_0040Hitting your fitness goals everyday takes motivation. Sometimes we have to motivate ourselves by inspiration. Whether it be a cute outfit or that dress you want all the right curves in.  For me, working out is a lifestyle. That means e v e r y d a y I make it happen. That means spicing it up and getting creative in my apparel is a must for me. I challenge myself to express myself and I get to wear fun things that can only work in a hot yoga class, barre class, pilates.


It doesn’t have to be expensive either. This pair is from Forever 21 and it holds together after daily intense sweat parties! (They’ve gotten better quality fitness clothes as of a year or so). Hot Yoga isn’t exactly a light glisten. In a year when I’ve worn it to pieces, I can toss it and not mourn because it wasn’t expensive to begin with.  Perfect.



Delicious, Fiery, BBQ Chicken Lettuce Tacos

These are staple in my house. They are easy and so stinkin’ tasty.





Chicken Lettuce Tacos
Prep time
Cook time
Total time
Delicious fiery, BBQ chicken lettuce tacos!
Recipe type: Lunch/Dinner
  • 1 tablespoon coconut oil
  • 1-2 onions (depending on how many you are serving)
  • Cayenne & chili pepper (sprinkle lightly over entire pan of chicken & onions)
  • Black pepper (5 turns on pepper turner or sprinkle lightly over)
  • Garlic powder (sprinkle lightly over)
  • Salt (10 turns on salt turner, add to taste)
  • 1-2 tablespoons crush red pepper or sprinkle lightly over
  • 1-3 chicken breasts or thighs (depending on how many you are serving)
  • Pour on Organic Sriracha BBQ sauce (Trader Joe's)
  • *Add more sauce, red pepper and salt depending on how much you are making.
  • *Add to taste (add slowly all ingredients and add more if desired..go slow)
  1. Chop up onions & chicken
  2. Add coconut oil to pan
  3. Add chopped onions
  4. Add salt and crushed red pepper
  5. Stir
  6. Cook down until soft
  7. Add chopped chicken breast or thighs
  8. Add the rest of seasonings
  9. Stir
  10. Cook for 5-10 mins
  11. Add Sriracha BBQ sauce
  12. Stir
  13. (Taste and see if you want to add more seasonings of anything i.e. salt or garlic...maybe sauce...maybe spice)
  14. Cook until ready
  15. Add to lettuce
  16. Bang!
  17. Add organic ketchup on top if you'd like!
  18. Add guacamole on top if you'd like!
  19. Add organic or homemade ranch to dip!