Energy Vampires: BEWARE

energy vampiresIn today’s society, we’re ALWAYS busy, on-the-go, or have a whole lot to do in what feels like not a whole lot of time. Our energy levels need to be as high as naturally possible in order to keep our heads above water. And let’s face it, we all know that can be pretty tough to do at times. So it’s time to take a look at what I call the Energy Vampires in our lives. Energy Vampires are things in your life that drain you rather than fuel you. We all have them! Doesn’t matter if it’s a situation, person, group, environment, relationship, job, or building. If it leaves you feeling excessively tired or stressed, it’s an EV and no good!

We need to be at the top of our game to be able to live our lives to the fullest and enjoy every second of it. Imagine your energy like water in a barrel. If your barrel has holes, you’ll have to continually keep pouring water in to keep it the barrel full. The more and the larger the holes, the more difficult to keep it full! Common sense, right? It’s just silly to keep demanding more and more energy from our body instead of just plugging up the holes. When we plug up the holes, we allow our energy reserves to build up again – resulting in more energy! Hallelujah! Once you’re able to recognize the EV in your life, you can finally free yourself.

So let’s free ourselves! Grab a pen and paper and title it Energy Vampires (you can even draw a little blood sucker next to it : > ). Write down everything and everyone in your daily life that robs you of your energy, makes you feel tired or worn out. Don’t hold back, now. This is for your benefit only. Examples range from a food, perfume, bad memory, activity, co-worker, family member, spouse, friend, job – you get the drill.

When you’re done, take a look at your list. If you have names of people, they’re probably not even aware of the effect they’re having. It might not even be all the time, maybe only certain situations. The important thing is to change how you interact with them. And remember that no matter how many right things you do for your mind and body, their positive effects can be counteracted if these individuals or situations are huge factors. Solutions? If they are people that you rarely see or have little connection with, maybe it’s best to eliminate them altogether. If you find it’s only during certain situations, then limit your time and remove yourself as quickly as possible. If it’s someone that seems to be a staple in your life, like a close friend, family member, or significant other, it’s time to have a serious talk with them. You can let them know when you start to feel over-heated, or create a signal you can ‘flare’ off when you feel you are being depleted. A key factor here is for you to think about yourself. There’s no wrong in that. We must take care of ourselves! Nobody has the right to your energy. Your energy is your energy to use to stay alive and healthy. If theres places in your life that are on your list, try to figure out what aspects of them that’s the problem. Maybe it’s your responsibilities, amount of hours there, environmental elements. If it’s a food or environment on your list, it might be an eye-opener to you. You may have never noticed that your breakfast leaves you feeling even more tired than before you ate it. Simply remove those items from your diet and routine.

Basically, there’s 3 things you can do in any and all situations. Change the situation, change yourself to fit the situation, or leave the situation. It’s ultimately up to you. You have and hold the power to take your life and energy back. Isn’t it time you take charge?

Sweet J


It’s finally here!

It’s finally here!

I’m SO excited to announce the launch of my new super savvy Sweet J website!

 New programs & more options…yes, that means more ways to get your health and life back! I’m now offering Group Coaching, a Kitchen Knock-Out, and Natural Food Store Tours. You can also follow my teaching schedule for Yoga and Boxing.  

Take this opportunity to explore and discover the benefits of joining the Sweet J community.  


Give it to me RAW

May I introduce you to one of the FABULOUS smoothie recipes included in my Sensational Summer Detox! Yesterday was our first day of the pre-detox… so exciting! I’ve decided to give you a little taste of what it’s all about. 😉

Give it to me RAW
1 banana
1 cup hemp milk or rice milk
1 tablespoon ground flax seed
1 large handful spinach or kale
1 cup frozen berries
¼ teaspoon cinnamon
1 splash vanilla extract
ice (optional)

Blend it up and enjoy yourself!

Give it to me RAW

Take a Break. Relax Already!

Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.

The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.

Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.

Cheat Sheet: Simple Substitutions

When we first transition to a healthy diet, cooking and baking can be kinda tough. Normal recipes almost always call for butter, eggs, milk and/or cream. So what do we do if we don’t want to eat any of that?? And I refuse to hear that the meals go flavorless! Healthy can be made delicious without those unhealthy products.

Follow this Cheat Sheet for Simple Substitutions:

1 cup milk

  • 1 cup rice milk
  • 1 cup coconut milk
  • 1 cup hemp milk
  • 1 cup almond milk
  • 1 cup soy milk
  • 1 cup water
  • 1 cup rice milk + 1 egg yolk for each cup (for replacement of full fat milk)
  • 1 cup water + 1 egg yolk for each cup (for replacement of full fat milk)

1 cup buttermilk

  • 1 cup plain rice, soy, or hemp milk + 1 tbs. lemon juice per cup (allow to sit for 5 minutes to “sour” before using
  • 1 cup plan rice, soy, or hemp milk + 1 tbs. apple cider vinegar per cup (allow to sit for 5 minutes to “sour” before using
  • 1 cup plain dairy-free yogurt + 1 tbs. lemon juice or vinegar (allow to sit for 5 minutes to “sour” before using

1 cup yogurt

  • 1 cup coconut milk yogurt
  • 1 cup rice milk yogurt
  • 1 cup soy milk yogurt
  • 1 cup fruit puree
  • 1 cup unsweetened applesauce

8 tbs. butter (1 stick)

  • 8 tbs. vegan butter (Earth Balance, Spectrum Organic Shortening, Fleischmann’s Unsalted Margarine, Coconut Butter)
  • 1/3 cup organic canola oil
  • 1/3 cup coconut oil
  • 1/3 cup olive oil (not for baking!)

8 ounces cream cheese

  • 8 ounces vegan cream cheese (Follow Your Heart, Tofutti)

1 cup cheese

  • 1 cup vegan cheese (Cheezly by Redwood Foods, Daiya – my fav., Teese, Follow Your Heart, Parma!)

1 cup sour cream

  • 1 cup sour cream alternative (Tofutti, Follow Your Heart)

1 cup heavy cream

  • 1 cup MimicCreme
  • 1 cup So Delicious Creamer
  • 1 cup full fat coconut milk
  • 2/3 cup dairy-free milk of choice + 1/3 melted margarine (or vegan butter, canola oil, or coconut oil)
  • 1 cup Silk or Mocha Mix Brand Soy Creamers

1 cup light cream

  • 1 cup MimicCreme
  • 1 cup Silk or Mocha Mi Brand Soy Creamers
  • 1 cup light coconut milk
  • 1 cup So Delicious Creamer

1 egg

  • 3 tbs. unsweetened applesauce + 1 ts. baking powder for each egg
  • 1 tbs. flax meal + 3 tbs. hot water for each egg (miss together and let sit for 5 minutes to set and become “gel-like”)
  • 1 1/2 ts. Ener-G-Egg Replacer + 2 tbs. water or dairy-free milk for each egg (whisk until foamy and use where you would add your eggs in the recipe)
  • 1 ts. baking powder, 1 1/2 tbs. water, 1 1/2 tbs. oil
  • 1/4 cup mashed potatoes
  • 1/4 cup canned pumpkin or squash
  • 1/4 cup pureed prunes
  • 1 tbs. ground flax seed simmered in 3 tbs. water
  • 3 tbs. mashed banana
  • 3 tbs. fruit puree + 1 ts baking powder for each egg
  • 4 tbs. pureed silken tofu (pureed in blender) + 1 ts. baking powder for each egg

1 cup mayonnaise

  • 1 cup Vegenaise (free of multiple allergens, vegan)
  • 1 cup Spectrum Light Canola Mayonnaise (egg-free)
  • 1 cup Mindful Mayo (free of multiple allergens)

1 egg white

  • 1 tbs. plain agar powder dissolved in 1 tbs. water. Beat, chill for 15 minutes, then beat again

1 cup peanut butter, almond butter or cashew butter

  • 1 cup sunflower seed butter


There are a lot of substitutions out there. Try them out and see what you like best. Just be mindful of the brand-name replacers. We always want to take the healthiest, un-processed, chemical-free route. So play with the all-natural solutions first!


Sweet J





Why Detox?

Detoxing seems to be thing that everyone‘s talking about these days. But why is it so important? People never had juicers and blenders in the [really] old days to get their greens in and cleanse their body. So why do we have to?

Since the beginning of the industrial revolution and WW2, humans have been exposed to over two million newly manufactured chemicals! The research done on these chemicals was very inconclusive as to the effects it has on us. Our poor bodies have had very little time to adjust to their effects. We don’t know how to react to them! Pesticides, herbicides, air and water pollution and the synthetic chemicals added to our processed foods all present a great challenge to our natural detoxification system. Even the strongest body and skin can be overwhelmed by the accumulation of toxins. The results can come out as:

  • acne
  • constipation
  • allergies
  • fatigue
  • bad breath
  • gastrointestinal disorder
  • weight issues
  • skin disorders
  • bloating
  • headaches
  • body odor

…and many more! Nearly every single one of us has had at at least one of these symptoms – and when they build up they can turn into real health problems. So it’s no wonder why detoxing is the new thing!

Well, there’s a lot of really great benefits to completing a detox program:

  • tone your body
  • reduce the toxic load
  • improve your digestion
  • uncover hidden food allergies & sensitivities
  • find the foods to fuel your body
  • rev up your metabolism
  • release stubborn weight
  • reduce cravings
  • reduce inflammation

…to name a few! I mean, you could loose 5-10 lbs. How? Accumulated toxins are stored in the body’s fat tissue. The reason why weight loss can be so difficult, especially those last few lbs., is because your body is holding on to the fat in order to keep those toxic substances from circulating. It’s trying to keep you safe!

So why not say, “thank you” to your magnificent body for taking such good care of you. Give it what it needs! After all, we have done, and ate, some pretty wacky things :).
Join my Sensational Group Detox Program!
Image& reboot your body in 7 simple days!
The detox begins August 11th. Click here for more information & to secure your spot to be Sensational!
What are you waiting for?