The primary reason diseases tend to run in families may be that diets tend to run in families.  ― Michael Greger


Family mealtimes bear some of the most memorable times in my life. Holidays dinners, lunch meetings with a friend, a snack as I watch the sun hide behind the beautiful Caribbean waves…those are some of the special occasions that I relate the special moment to a meal.  Through the years, I have learned that some of those foods were not the best choices for my health. This has lead to years of reading, research and personal growth and discoveries on how to improve and maintain my health and my loved ones.



As part of those healthy habits I have learned about and implemented in my life, it includes a list of basic nutrients or food we should all include in our diets on a daily basis.  The number of servings may vary depending on the source but most studies agree that we should all include servings of beans, berries and other fruits, cruciferous vegetables and other veggies, greens, flaxseed, nuts, whole grains, beverages (mostly water) and last but not least exercise.   At first glance, it may seem like a lot. Another to-do list. And in part it is. Actually, this list should be our most important “daily to-do list”.  What we fuel our bodies with will affect our physical and mental health. It affects our performance in all aspects of life. It can prevent many disorders and diseases. It could allow us to enjoy quality time with our loved ones.


Now, I admit that this day and age, checking off all those boxes seems like a job in itself. Mostly during travel time or on the busy events and activities. That’s what inspired me to come up with fast easy ways to continue to add valuable nutrients to my body, even on the go. But my first thought was- How could I do this maintaining the healthy properties?  I agree with Dr. Greger when he writes on How not to die that “Mother Nature’s powers cannot be stuffed into a pill.”  I started with the mindset of asking this question before every meal – how could I make it better?  That simple question has improved what I eat.


Also, Shakes!  There are many that would argue that it is not the best way to ingest the nutrients. However, remember what I said about adding on the go. It has been a life-changing thing for my family. You can add 5-6 of the basic daily nutrients in one serving!  It does not mean it should be your only way.  Find what ingredients you like best and make the best of it. Have it ready and add it before a trip or busy days. It will improve your immune system too.  As I continue to come up with more, I will welcome your thoughts on the subject too.


Enjoy this basic shake recipe!


Nutty Berry-Banana Shake


  • Blender


  • 1 Ripe Banana
  • 1 cup Organic Frozen Mixed Berries
  • 1 tbsp Flax Seed
  • 1 T Organic Almond Butter
  • 1 cup Organic Almond Milk


  • Mix all ingredients into the blend.
  • Blend until smooth to desired consistency. Add water or more milk as desired.
  • Enjoy!


Live in Good health!


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