Saturday, October 3, 2015

My Top Fall Tonics to Reset Your Energy - Boost Your Immunity

Floridix Iron + Herbs is a time tested German tonic.
Fall is here and is often the time we get run down switching from the leisurely pace of summer to back to school/college craziness, backed up traffic and stress. This is the time to reset your immune system and energy levels as the demands of cooler, fluctuating temperatures can wreak havoc on your health.  Here are some of my favorite fall tonics and remedies for an energy and immunity reset:

Echinacea based Immune ASAP & Black Elderberry Syrup
Immune Support
In my book, "Nature's Weeds, Native Medicine" (Lotus Press) I talk about one of the key ingredients in this Turmeric Supreme Immune ASAP formulation from Gaia Herbs. That would be the Native American plant, Echinacea root (Echinacea purpura and Echinacea angustifolia

One of my Best Sellers! Available at

It has been traditionally used by indigenous tribes west of the Mississippi for centuries for a number of ailments including colds and fever. I take these if I'm feeling a bit run down after being exposed to inclement weather. Another of my favorites is the Black Elderberry Syrup also by Gaia Herbs. It can be taken right from the bottle or added to herbal tea or a smoothie. So delicious. This and some Vick's Vapo-Rub on my chest make for a powerful preemptive strike.

Digestive Support = improved immunity

Re-Boot Your Gut Health
Our digestive system is actually the first line of defense for the immune system. Many types of disease causing pathogens are in fact destroyed in the gut. Having a diverse intestinal flora is likewise beneficial and key to a "tight" immune system. I like this Probiotics Dr. Formulated, Mood + Digestive + Immune System supplement from Garden of Life. Packed and shipped cold, it has 50 Billion live organisms and 16 probiotic strains essential to gut health. Made with organic super-fruits: Ashwagandha, Blueberries, Acacia Fiber, I take about three per week to keep my intestinal flora diverse. 

Floradix Iron + Herbs
Renewed Energy - Iron Tonic + Herbs
This is a time honored tonic developed in Germany in 1916 by Dr. Otto Greither. Floravital Iron + Herbs contains easy to absorb and non-constipating iron gluconate. It is perfect for pregnant women, children and adults who want a natural alternative to harsh iron sulfate supplements. To better absorb iron supplements in general, try taking it with a bit of vitamin C. I like to take mine at mid-day which is usually my largest meal. This iron tonic is a complete formula with additional B-vitamins and just one of many liquid formulas from SALUS Haus. 

Others include a Calcium Liquid, Magnesium Liquid and Herbal Multivitamin all of which I have tried. After the Iron + Herbs, I would recommend the Herbal Liquid Multivitamin. All are delicious and easy to add to juice, tea or other non-dairy drinks.I ordered mine on Amazon and it arrived in about three days. See all Floradix elixirs and tonics at

Iron is best absorbed with vitamin C rich juices like tomato & orange.

Saturday, September 26, 2015

Women's Health 2015 NYC Run 10 FEED 10 Recap

The 2015 Run10FEED10 race kicked off at Hudson River Park, NYC on September 20th
NYC, NY Now in its 4th year, Women's Health Magazine's sponsoring of the 2015 Run10FEED10 race in NYC had many new runners, both men and women, signing up from all over. I ran as an invited VIP Guest and got there well before sunrise as can be seen in the photo below. Yes, it was dark and the skies overcast.

Running for a Cause
This partnership between Women's Health Magazine and The FEED Projects (Lauren Bush Lauren's brainchild) allows these races to be hosted in major cities across the country. Each race provides meals for children of that particular community so my run purchased 10 meals for NYC's hungry children.
The race is for a very good cause indeed. We had a warm up exercise at the start line that got our blood pumping.

Pre-race warm up at the start line. I'm there in the middle of the crowd.
PHOTO: Courtesy of Women's Health.

Race Route: 44th Street to Tribeca
After our warm up and the singing of the National Anthem, the countdown began and the horn blew. We were off! We made a right onto West Side Hwy which was blocked off down to Tribeca for the race. 

Good Morning America Host Ginger Zee sending off us runners. PHOTO: Women's Health

Rising up in the distance we could see the Freedom Tower at 1 World Trade Center. Truly inspiring as we began to set into our paces.

There were water stations along the way downtown and once we hit the 3 mile mark at North Moore St. in Tribeca, it was time to make the loop back to the finish/start line as they were one in the same.

The Freedom Tower in the distance on the West Side Hwy.

 Coming back, we took the scenic route along the pathway of Hudson River Park which offered a delicious breeze off the river. Although the temps were in the low 70's we still appreciated a little cooling off. A 10K is 6.2 miles or a quarter marathon so it is done with pretty fast. The fastest times were around 43 minutes for the top placers but this is not a do or die event. Many participants were doing a combination of walking and running. I myself did and took full advantage of the watering stations and fountains along the way. Just taking it all in folks.

Us Runners Crossing the Finish Line! PHOTO: Women's Health 

The scenic loop was well thought out and since I have been training in earnest after the Flex It Pink Summer Soulmate Fun Run, I think this was an easier race for me. I wore my
Hoka One One Bondi 4's and was very comfortable. Definitely less is more as my clothing choice, (cycle wear actually!) kept me very cool. After I sprinted over the finish line, the board showed 492,832 meals served at that second. Just by signing up, each racers' registration fee purchased 10 meals for needy children. I have an additional goal of raising $1,000 more through Dr. Marie's Run 10 FEED 10 Challenge via Crowdrise so please contribute HERE.

After Race Festivities
The MC's Band were on hand to entertain us with lots of cool 80's covers. There were also booths for massages and other race swag provided by the event sponsors. The Geico Gecko was even there in costume!

The MC's on stage after the race.

Pier 84 at Hudson River Park. PHOTO: Women's Health
Hanging out after the race in the VIP Tent on the Hudson.

Run10FEED10 Race Wrap
While this race may only be in its 4th year, it has elements of a much more established event. First of all there was a 7 Minute Mile Pacer if you wanted to fall in with that group. The park itself was ultra clean with Porta Potties in close proximity to the start line. Security was excellent and New York's Finest, mostly on motorcycles, manned the route itself. While not as large (yet) as the More Fitness Women's Half Marathon I believe it offered more in the way of local community support. We ran for the city's children and that was a point not missed by the neighborhood.
I would definitely do this race again for that reason and the fact that is was super fun! Check out other Women's Health Magazine sponsored FEED Project races across the country HERE.

Woo hoo!  Me crossing the finish line with a personal best.

Tuesday, September 15, 2015

Your Breakfast Makeover - Organic Juices Plus 10 Quick, Delicious and Healthy Meals

This fall come out swinging with the BEST juices and foods to start your day.
Breakfast...the most important meal of the day as it sets the pace for your metabolism, energy and brain function. It also can be the chance for detoxification and recovery if you choose the right foods. So here are some life changing, workout boosting ways to do breakfast this fall:

The Right Juice
Whole, organic juices are good BUT the amount of fructose found in most fruit juices makes them too high in calories to consume in large quantities. You can still have a tasty, organic juice with breakfast by simply adding vegetables to the mix. As an example, you can add celery or organic spring greens to your apples and pears. I used the Tribest Fruitstar Fruit and Vegetable Juicer as it is perfect for dealing with both. It does an amazing job pumping out delicious, organic raw juices which are rich in vitamins and enzymes. Unlike other juicers, this one isn't a horrible mess to clean either.

Tribest Fruitstar Juicer

So here's the ratio for a healthier, morning juice:

2 Vegetables : 1 Fruit

Tip: Berries are a lower glycemic fruit and can be added for more antioxidants, vitamins and nutrition yet less fructose.

Getting some shopping help at Whole Foods, West Palm Beach, FL

Purchasing Raw, Organic Juices
Now you can always go this route but be prepared to purchase your juices every 7 days or so as that is the max shelf (refrigerated) life of most raw drinks. Especially if you are traveling, you can bring a chilly thermos for the trip and then replenish at Whole Foods or Wegmans. The only downside is a lot of "Green Drinks" sold at these outlets are often mostly kale based. Kale like other cruciferous vegetables can really "reek" of sulphur if it is not absolutely fresh. It is also not the best juice to drink if you happen to have a sluggish thyroid. So keep this in mind should you want to buy raw, organic juices. Another option is to have a weekly/monthly delivery service of pre-made organic juices and dishes such as are offered by NYC's Chef V and Veestro Foods.

These pre-packaged organic foods & drinks can be delivered to your door. 

10 Quick and Healthy Breakfast Menu Ideas
These are my favorite "get out the door" breakfasts which are easy to grab and go! Take it from one who knows.

Fresh pressed, raw organic tomato and carrot juice

1.) Raw Juice + Protein Powder Plus 15 Raw Almonds
This is SUPER easy. Just throw some raw, organic juice in a shaker cup plus a scoop of your favorite protein powder and ice. Shake it up and you're good. Enjoy a handful of nuts and you're on your way. This is also a good recovery meal and I use it after my morning run, bicycle ride or weight lifting sessions.

Swiss Overnight Soaked Oats

2.) Swiss Overnight Soaked Oats and Blueberries
This is a way to get a jump on the day by doing some simple prep the night before. Add 1/2 cup of organic rolled oats to 1/2 cup of Almond Milk, 1/4 cup blueberries and 1 teaspoon of honey or brown sugar and refrigerate overnight in an airtight container. In the morning, add another 1/4 cup of Almond Milk. Heat it up if you like. It's still basically a "raw food" with all the nutrients intact. Try my easy recipe for Making Your Own Organic, Raw Almond Milk HERE.

3.) Hard Boiled Egg and Whole Grain Toast
You can hard-boil about half a dozen eggs for the week and store them in the fridge. You get all the goodness of eggs, that is the protein, omega fatty acids, etc. but no added saturated fat from cooking.
Grab a slice of whole grain toast and if it's cold, a pat of natural butter will be perfect. You can try KerryGold Pure Irish Butter made from the milk of grass-fed cows which is available in most quality grocery stores and seasonally at Wegmans. This Irish butter is very light tasting and even comes whipped in tubs for easy spreading. 

Morning Rounds Muesli

4.) Muesli Morning Rounds by Ozery Bakery
These are SO delicious! A cross between an English Muffin and a Pita Pocket but made with fruit nuts, seeds and whole grains. Like taking a bowl of Muesli to go. My favorite varieties? The Muesli of course but the Apple Cinnamon and Orange Cranberry are good too. Freeze them for freshness and let thaw at room temperature or thaw a whole pack in the refrigerator for the week. I like to split and toast them. After that you can add an egg, sausage patty, cheese...whatever. Buy them locally at Whole Foods and Costco's. Check them out at Ozery Bakery online.  

Pro Trainer Tip: Heidi Powell, celebrity trainer of Extreme Weight Loss says: "Carbs fuel your workouts. Just stick with complex carbohydrates and whole grains." 
I totally agree! The right carbs stoke your energy furnace.

Heidi Powell, star trainer of ABC's Extreme Weight Loss

5.) Avocado On Toast
1/2 of a ripe avocado to go. Eating a whole one is over-kill so stick with the half. An avocado counts as a raw food so add it to whole grain toast and you're good.

Greek Yogurt with Berry Puree with a Chick Pea Brownie

6. Greek Yogurt with Nuts and Berries Drizzled with Honey
I was served this at a Nespresso Bar in Soho and loved it. Get a large container of plain Greek Yogurt and top with frozen mixed berries and raw walnuts or pecans. Drizzle a little Manuka Honey or Fruit Juice on top and you are good to go.  Plain, unsweetened Greek Yogurt has less sugar and more protein than other yogurts and is a good source of calcium and probiotics.

Oven Fried Chicken and Protein Waffles drizzled with Maple Syrup

7. Chicken and Waffles
My first time trying this southern favorite was at Autumn Calabrese's book launch brunch in NYC. It is in her latest book, FIXATE which offers 101 personal recipes to use with her 21 Day FIX Portion Control Program. I would save this breakfast for the weekend but it is absolutely delicious even to a dyed in the wool northerner like me. You could also do a short cut version with whole grain toaster waffles and breaded chicken breast tenders, prepared in the oven.

Edamame Salad, Egg Cup, Red Berry Salad with Goat Cheese 

8. Egg Cup & Breakfast Salads
You wouldn't think of having salad for breakfast but these were really good. The fresh berries and watermelon are hit with a bit of goat cheese. So delicious!  Also from the FIXATE cookbook, the Egg Cup has savory mushroom, bell peppers and green onions. You can use your favorite omelette recipe but this time preheat your oven to 375 degrees.  Pour your omelette mixture in silicon cup lined muffin tins and bake for 15-20 minutes. Serve with homemade salsa.

Pumpkin Muffins & Vanilla Protein Pancakes
9. Pumpkin Muffins & Protein Pancakes
Make both muffins and protein powder pancakes ahead of time, freeze or keep in the refrigerator for the week. These lower in fat Pumpkin Muffins are rich in beta carotene and fiber. Same for the pancakes. Make a whole stack of whole grain, protein pancakes (simply add 1/2 scoop of vanilla protein powder to your regular pancake batter) and keep them in a zip lock bag. Warm them up in the microwave and add berries on top for extra yum.

Grilled Salmon and a Poached Egg are pure brain food.

10. Grilled Salmon & Eggs
Nitrite cured meats like turkey bacon, ham and other such products have been linked to higher cancer risks. It's time to switch those breakfast meats with something much healthier but just as easy to fix. My Scottish ancestors loved salmon and in Great Britain you will often see herring and other fish served at breakfast. Try adding a bit of grilled salmon to your omelette. The Omega 3 Fatty Acids will give your brain waves a boost and keep you satisfied well until lunch.