amyboring - eat swell - spring detox - southern california health coach

I almost died when I cut this lemon open and a heart was looking back at me.  Made my day so I am hoping to make at least one or two of yours.

What in the world is a REBOOT you ask?  It’s pure awesomeness that’s what. If you haven’t heard about it you can find out everything HERE.



What’s up for grabs?

ONE…. OR TWO SEATS depending on how many people play.

It’s a $95 value (but I have heard that the info and support is invaluable and life changing) 



Like EAT SWELL on Facebook

  • Locate this post
  • LIKE and SHARE the photo

Bonus points:

Sign up for my NEWSLETTER


  • IG


and that is it!


A winner (or two)  will be chosen by Friday May 16th!  The more you share the better your chances.  So let’s do this.


Share the LEMON LOVE!


xo – Amy

back to the top|contact me|share on facebook|tweet this|email to a friend|a boring photo
  • Sarah Love - May 14, 2014 - 1:07 pm

    OH MY WORD. I love lemon love! ReplyCancel

gluten free banner-eat swell

Hahaha. This Jimmy video is classic.  I probably would have frozen up being put on the spot like that myself.  What is gluten? ” Ya know, proteins in grains…….Ugh.  Dunno.”

It’s been swirling around in my head for a while and I see it quite a bit and this Jimmy Kimmel spot validates a great point.  Are you eating gluten-free without knowing what it is, not having been actually tested or done a successful elimination for a period of time to know it is actually causing your system distress?

It is my belief that the most effective place to start is an elimination diet if you don’t have the means for a proper genetic test. Gluten is one of the elements we remove from our  seasonal elimination diet workshops because it can cause people problems.  During this time if you aren’t to cracked out on bread and other gluttonous delights (trust me I get it!) to cut them out for 7 days (ideally 30 days) you will find out if adding back gluten is a good idea.  Maybe you need to go GF or grain free for a few months to clear up some underlying issues or it may need to be along term lifestyle change. It could also may be the case that  you just need to kick it on the pasta, french bread and cupcakes in general. Bread lover raises hand!

We see this a lot….”But I started feeling so great when I cut gluten out of my diet.”  YES!  People generally do feel great right out of the gate after eliminating gluten because going gluten-free cuts  the pastas, grains, breads, pastries, and nasty processed foods right on out of the equation.

Common symptoms that Gluten is problem.  

  • bloating
  • abdominal discomfort or pain
  • diarrhea
  • constipation
  • muscular disturbances
  • headaches
  • migraines
  • severe acne
  • fatigue,
  • and bone or joint pain.

These symptoms are pretty generic but if you have any of these things you totally want to feel better. Who wouldn’t?

Dr. Amy Meyers leader in Functional Medicine wrote an informative little ditty over on Mind Body Green –  10 Signs You Are Gluten Intolerant 


I see it, you see it and we realize this is nothing new.  People jumping from solution to solution fretting what to do?  It’s no fluff when I (or anyone) says that each persons dietary needs are very unique.  Our bodies are a bunch of systems, inside another system, inside another and another  and the reality of that is big. What you need to thrive is not what your best friend, your husband, or what your co workers may need.  Your needs are individual to you.

So what is gluten exactly?

Gluten is a protein found in ALL grain species and literally means glue in latin. The protein found in grains gives dough its stretch, helps it rise, and keep its shape giving food stuffs its delicious chewy texture. It can be found in hair products and cosmetics as well.

Wheat and several other grains such as spelt, rye, barley seems to be the most highlighted of the culprit grains.  However ALL grains have gluten  but each grain has a different rating, with different types of gluten in different concentrations of the protein percentage content.  So, while you may be wheat intolerant because it has the highest percentage of gluten protein you may be able to eat oats and so forth.

To get even more scientific on you:

Gluten is the composite of a gliadin and a glutenin, which is conjoined with starch in the endosperm of various grass-related grains. The prolamin and glutelin from wheat (gliadin, which is alcohol-soluble, and glutenin, which is only soluble in dilute acids or alkalis) constitute about 80% of the protein contained in wheat fruit. Being insoluble in water, they can be purified by washing away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.

The fruit of most flowering plants have endosperms with stored protein to nourish embryonic plants during germination. True gluten, with gliadin and glutenin, is limited to certain members of the grass family. The stored proteins of maize and rice are sometimes called gluten grains, but their proteins differ from true gluten.

I read that 18 million Americans have non-celiac gluten sensitivity according to research finding. That’s 6 times the amount of Americans who  actually have full-blown celiac disease.

If you want to continue reading more scientific data with graphs and all that jazz check out this Celiac, Allergy or Non-Celiac Gluten  Intolerance: What is the Difference?  It’s got some great information.

Those of you that jumped on the gluten-free band wagon without genetic testing or so much as a comprehensive elimination diet you could be missing out on some great grains needlessly. Gluten free cookies are still cookies and gluten free doesn’t automatically equal healthy.  Also, if you are going to be gluten-free…. you might want to be able to explain exactly what gluten is when someone asks.

If  you would like to further educate yourself  on the matter of Gluten Sensitivity Vs. Celiac Disease Vs. Gluten Intolerance listen to this a calm cool and collected lecture, which I found super interesting.

Thank you Dr. Peter Osborne – Diplomate of the American Clinical Board of Nutrition for sharing.











Mind Body Green


back to the top|contact me|share on facebook|tweet this|email to a friend|a boring photo
  • Gema - May 17, 2014 - 11:46 am

    I seem to do better with Sprouted breads. Why is that?ReplyCancel

    • amyb - May 30, 2014 - 10:13 am

      Hi Gemma, There are claims that the sprouting process allows nutrients to be absorbed more effectively and there usually aren’t preservatives or artificial colors/flavors. The whole grains also add a good bit of protein. Maybe your guts just don’t appreciate the milling process of traditional floured breads? I say find what works, what makes you feel awesome and keeping tweaking and adding and subtracting from your list.ReplyCancel

I asked my peeps on my personal facebook page what they would like to read about. I am pleasantly surprised to have received several ideas for posts. My super talented and painfully delightful friend Vikki in Nampa, Idaho asked for lunch ideas with avocado. It just so happens that his is what I made for lunch today. It would make a great dinner as well.

Confession: I rarely follow recipes.  I wing it….98% of the time (with he exception of my Reboot Recipes) I tend to work with what I have on hand. So what you are going to get from me is CREATIVE FOOD FREEDOM.  It’s a creative process for me and it’s not as hard as you think.  Do I fail? Sometimes but rarely do I concoct something that is totally inedible.

I already had the bulk of this food  already prepped. THIS IS THE KEY TO MAKING QUICK EASY DISHES! I had a serious hankering for chips, salsa and guacamole yesterday.  So I busted some out and have several containers in the fridge that I can pull from over the course of a couple days to make different things.

Shredded chicken:  Crock pot chicken. Nuff said.  I make it plain and store it.  For this I hit it with- chili powder, paprika,  garlic, salt, pepper, and touch or chipotle powder for added spice  and a squeeze of lemon.

Salsa:  Tomatoes, onion, cilantro lemon, garlic powder, salt, pepper, a fresh jalapeno ring or two and a little water (if you like it juicy) It’s best to let it marinate a little while but I dug into it immediately yesterday and it was great.

Guacamole: 3 small ripe avocados, lemon, salt, pepper.  Mash it up.  Boom!

Black Beans: you could easily use these rinsed straight out of the can or some that you have soaked and cooked. I opted for putting them on the stove with a little onion and fresh jalapeno rings and cooking  them down with a little bit of water so they mash up a bit.

Cilantro to taste. I LOVE cilantro.  omit if you can’t stand it.  It’s a free country.

4 stalks of romaine lettuce and a small handful of shredded napa cabbage.  Eye ball it! Spinach would also be dandy but I didn’t have any so…..

I’m guessing I used about 1/4 cup(or less)  of all the sturdy ingredients. Immediately following this photo I mixed this up really well and between the salsa, avocado, beans and lemon …..  who needs dressing? Talk about a self sufficient salad.  Might I also add that I did not miss the cheese, sour cream or sugary hot sauce one bit. If you find it to be a little dry still…. add a tad more salsa or another squeeze of lemon.

Behold the Taco Salad!

AMY BORING - - taco salad

back to the top|contact me|share on facebook|tweet this|email to a friend|a boring photo
  • Kelly Coy Morgan - May 2, 2014 - 1:52 am

    That looks and sounds amazing!!!ReplyCancel

  • Carrie Sandoval - May 15, 2014 - 2:50 pm

    Sounds delicious, Amy. I still bet yours would turn out better than mine, haha!ReplyCancel

danelion root tea - amy boring - southern california holisic health coach

I am not going to lie I was turned off by this root at first because it says straight up on the box that it is on the bitter side.  I do not do well with bitter and crinkled my nose up at it. You know…much like people do when I say apple cider vinegar or beets.  I even bought a bunch of the Traditional Medicinal Teas a while back on sale and this was among them.  It took me awhile to warm up to it and after hearing friends rave about it I decided it was time to tell myself to grow the F up, get over my mental aversions and try it.

So I went for it.  Put about a half tablespoon of coconut oil in it… because you should know that it is a medium chain fatty acid which believe it or not  promotes restful sleep,  and helps stimulate your body’s metabolism, leading to weight loss.   Boom!  Don’t be mislead my the fat content and the many many many healing benefits of coconut oil.

Oh and the bennies of drinking Dandelion Tea:

  • Hello Vitamins A, B, C, D and E plus magnesium, potassium, calcium iron and zinc.
  • Reduces inflammation, eases congestion and sucker punch  bloating of the gut and has been known relieve fluid retention. Holla!
  • Assists in purifying  the liver, bladder and kidneys.
  • Helps with digestion and will help with weight loss.
  • Oh my aching joints!  Sound like you???  Eases aching joints.
  • Helps regulate blood sugar
  • Skin conditions??  It can help with certain skin conditions, such as eczema and acne because of it’s purification ability. Add it to the list! I know there are a TON of eczema sufferers running around.

So, if you have never given this a try please do.  It’s a new favorite and with no learning curve.

I have a bunch of other tips, tricks and information up my sleeve and would love to have you join the Spring Reboot.  I know it says it starts May 1st.  feel free to jump on board and we’ll get you dialed in. People are loving it!

Bottoms up!



back to the top|contact me|share on facebook|tweet this|email to a friend|a boring photo
  • Gema - May 17, 2014 - 11:41 am

    Thanks Amy! I have this tea in the pantry but haven’t even tried it yet.ReplyCancel

I don’t want it. You don’t want it. Nobody likes the sound of it. Our loved ones and our loved ones loved ones are getting it all around us. Do we know how it works? Why and how we get it? There are many factors and even the healthiest of healthy people can come down with it. Can it be cured? Can it be prevented?  It’s one of those things. Much like a car accident we avoid them the best we can by driving safely, wearing our seatbelt, having a designated driver, airbag deployment, not texting and just plain ole being alert and aware. Sometimes no matter what we do we are predisposed to come down with the big C. The best we can do is do our best to prevent it.

In no particular order I have dug up some karate chopping,  bizzle slapping, cancer ass kicking food stuffs  that we can easily add to our diets.

Also if you are are having a hard time getting your shizz together in the food department and need some support (myself included!)  check out the Winter Reboot. Come on over and join the party.

Garlic – Hello Allyl Sulfur compounds! These hotties  help the body get rid of cancer-causing chemicals and help cause cancer cells to die off naturally, a process called apoptosis. Advocates claim garlic can be used to treat bacterial, yeast, fungal, and parasitic infections and can be used to treat high blood sugar levels.

Probiotics- This is a biggie!  Over 800 different strains of bacteria are known to live in our gut, 400 have been identified and many control the level of microbes and yeasts living in your body. Recent US research concluded microbe infection was a big factor in colorectal cancer. Keep in mind that only taking taking one variety, most commonly acidophilus, is unlikely to be enough. Multi-strain probiotics do exist, each with 7 or 8 different strains. By feeding them the foods they love (whole foods, fibrous foods) their levels will soon multiply….like bunnies.  This is a fun little probiotic factoid page if you want to go a little deeper than this little blurb.

Fermented foods – Fermented foods  are known to help take care of and keep your gut healthy.  The process of lactofermentation  is when natural bacteria have a snack attack on the sugar and starch whipping it into lactic acid . Not only does this magic preserve the food it creates beneficial digestive enzymes, Omega-3 fatty acids, B Vitamins and various strains of probiotics. Hello healthy guts. Cabbage is specifically awesome and should be eaten regularly in any way shape or form. Water Kefir and Kombucha are also beverages that fall under the fermentation catergory.  I love me some kombacha and is always a nice alternitive when wanting the bubbly goodness of a HFC laden soda. 

Lycopene – Oh hey tomatoes! Lycopene is of the carotenoid family and is a pigment that helps give red fruits and vegetables their color. It’s also one hell of free radical-fighting antioxidant. Free radicals are damaging molecules that float around in the body disrupting cells and promoting disease. Take that! Antioxidants, such as lycopene, destroy free radicals so they can’t attach to your cells and wreak havoc on your hard-working immune system.

Caratenoids - Studies show that these little bad boys may indirectly reduce cancer risk by metabolizing into retinol, which regulates cell growth and gene expression and may curb tumor growth. Another possible explanation holds that carotenoids may improve cell communication and enhance immune system function and the body’s ability to suppress abnormally growing cells.
Produce like carrots, spinach and kale are particularly high in carotenoids.

Antioxidants -  It goes something like this.  antioxidants = molecules that inhibit oxidation. Oxidation = a chemical reaction that create free radicals. Free radicals start chain reactions that cause death to a cell.  As JT would say Bye Bye Bye.  Ok that is taking it tooooo far. he best approach to antioxidants is to consume a wide variety of them, not large amounts of just one. They work together synergistically, all performing different roles in your body, like an orchestra performing a symphony. The music falls very short if only one or two instruments are playing.

  • Typical spices high in antioxidants are clove, cinnamon, oregano, turmeric, cumin, parsley, basil,curry powder, mustard seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion and cardamom. Typical herbs are sage, thyme, marjoram, tarragon, peppermint, oregano, savory, basil and dill weed.
  • Deeply pigmented fruits like cranberries, blueberries, plums, blackberries, raspberries, strawberries, blackcurrants, figs, cherries, guava, oranges, mango, grape juice and pomegranate juice also have significant ORAC scores.
  • Typical cooked vegetables rich in antioxidants are artichokes, cabbage, broccoli, asparagus, avocados, beetroot and spinach.
  • Nuts are a moderate source of polyphenol antioxidants. Typical nuts are pecans, walnuts, hazelnuts, pistachio, almonds, cashew nuts, macadamia nuts and peanut butter.

Alkaline/Acid BalanceHuman blood pH should be slightly alkaline ( 7.35 – 7.45 ).  Below or above this range means symptoms and disease.  A pH of 7.0 is neutral.  A pH below 7.0 is acidic.  A pH above 7.0 is alkaline.

An acidic pH can occur from, an acid forming diet, toxic overload, immunodeficiencies, or any process that deprives the cells of oxygen and other nutrients.  The body will try to compensate for acidic pH by snatching up alkaline minerals. Not enough minerals to compensate? You get an unsavory build up of acids in cells.

An acidic balance will impact the body’s ability to absorb minerals and other nutrients, energy production in the cells goes down, ability to repair damaged cells goes down and  it’s ability to detoxify heavy metals takes a digger.  Tumor cells thrive in this environment.

The Standard American diet has acid forming written all over it.  Meat, eggs and dairy, and far too low in alkaline producing fresh vegetables.  Many people live on acid producing processed foods like white flour and sugar and guzzle acid producing beverages like soda and coffee.  Also the super acidic are the artificial chemical sweetener frenemies of the modern world, Sweet ‘N Low, Equal, NutraSweet or Aspartame, are not only nasty tasting  but also extremely acid forming.

Heathy peeps should shoot for 60% alkaline forming foods and 40% acid forming foods.  To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

Vitamin D - Regulates the amount of calcium and phosphorus in the body and affects many other tissues in the body, including the kidneys, intestines, and parathyroid glands. Vitamin D is found in salmon, mackerel, tuna, and sardines, as well as in cod liver oil and other fish liver oils. Beef liver, cheese, and egg yolks contain small amounts. Most of the milk supply in the United States has vitamin D added to it, as do some breakfast cereals, orange juices, and milk substitutes (such as soy milk). Experts note that vitamin D acts more like a hormone than a vitamin, in part because the body can make its own vitamin D if the skin gets enough ultraviolet (UV) rays from sunlight.

Strong evidence indicates that intake or synthesis of vitamin D is associated with reduced incidence and death rates of colon, breast, prostate, and ovarian cancers. More than 1000 laboratory and epidemiological studies have been published concerning the association between vitamin D and its metabolites and cancer. Long-term studies have demonstrated the efficacy of moderate intake of vitamin D in reducing cancer risk and, when administered with calcium, in reducing the incidence of fractures.

Omega 3s - Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell. In conjunction with Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation.

  • Flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include salmon, sardines, cloves, and grass-fed beef. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and winter squash.
  • Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.

 Sunscreen – 1.5 ounces, the size of a shot glass all over your bod… every two hours.

Kiwi – Vitamin C, E, lutien, copper… 

  • Kiwifruit has been shown to contain an anti mutagenic component, helping to prevent the mutations of genes that may initiate the cancer process. The presence of glutathione may account for the reduction.
  • Carcinogenic nitrates are formed during the smoking or barbecuing of foods. When nitrates are ingested, a process called nitrosation can occur, in which free radicals are formed that may lead to the formation of gastric or other cancers. Kiwi has been demonstrated to aid in the prevention of nitrosations.
  • In another in vitro test with cultured mammalian-cell lines, kiwifruit extract was found to inhibit melanoma, or skin cancer.
  • The amino acid arginine, present in kiwifruit, is being looked at by cardiologists to improve post angioplasty blood flow and actually prevent the formation (or reformation) of plaque in the arteries.
  • Kiwifruit is ranked as having the fourth highest natural antioxidant potentialónext to the red fruits containing high levels of beta carotene.
  • Lutein, an important phytochemical found in kiwifruit, has been linked to the prevention of prostate and lung cancer.
  • In addition to kiwifruit being recognized by the FDA as an excellent source of dietary fiber, studies indicate that it contains another not-yet-isolated compound that accelerates digestive transit time even faster than dietary fiber alone is important for colorectal cancer prevention. The benefit of this laxative action is to decrease the build-up of cancer-promoting metabolites.
  • Kiwifruit is one of the few fruits that are green at maturity, and chlorophyll is responsible for that color. Several studies have suggested that chlorophyll in, a derivative of chlorophyll, is an inhibitor of liver carcinogenesis.

Reservsatol - Is a potent antioxidant found in a number of plants, including red grape skins, pomegranate, raw cacao, peanuts, and berries like raspberries and mulberries, is known to have a number of beneficial health effects.

  • The compound is produced by plants to increase their survival and resistance to disease during times of stress, such as excessive ultraviolet light, infections and climate changes. When you consume these plants, you can reap similar protection.
  • Resveratrol’s antioxidant, anti-inflammatory, and anti-carcinogenic properties have been well-established by science, and its benefits are thought to extend to the prevention and treatment of chronic diseases such as cancer and Alzheimer’s disease, among others.
  • Besides playing a role in the prevention of cancer, studies have also found that resveratrol can serve important functions in conjunction with conventional cancer therapies, as it acts as a:
    • Chemo-sensitizer—a substance that can help you overcome resistance to chemotherapy drugs
    • Radiation-sensitizer; making cancer cells more susceptible to radiation treatment

The Allium family of vegetables - onions, garlic, leeks, chives, shallots, and scallions.

  • Epidemiological studies have found that increased consumption of Allium vegetables is associated with decreased risk of several cancers in oral, esophageal, colorectal, laryngeal, breast, ovarian, and prostate cancers.
  • In scientific studies, organosulfur compounds prevent the development of cancers by detoxifying carcinogens and halting cancer cell growth. These garlic and onion phytochemicals are also anti-angiogenic, which means that they can prevent tumors from obtaining a blood supply to fuel their growth.


There you have it folks.  Clearly not an exhaustive list of things we can be doing but I hope this sheds some light on the topic.

What will you be adding more of to your diet?


Happy eating!





  • Certain Fruits and Vegetables Linked to Lower Breast Cancer Risk |
  • Lilliu H, Pamphile R, Chapuy MC, Schulten J, Arlot M, Meunier PJ. Calcium-vitamin D3 supplementation is cost-effective in hip fractures prevention. Maturitas. 2003;44(4):299–305.[PubMed]
  •  Powolny A, Singh S. Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds. Cancer Lett 2008;269:305-314.
back to the top|contact me|share on facebook|tweet this|email to a friend|a boring photo