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Pro Tips to Stay Hydrated This Summer

Though the summer has barely started, the temperatures here in New York City have been sweltering the past few days. It’s been great to final feel some warm weather, but the heat had the side effect of leaving my body feeling dehydrated and exhausted.

summer_hydrationRegardless of where you live, you’re likely experiencing a similar shift to higher temperatures. For many, the change between spring and summer is a shock for the body, which suddenly needs more hydration and electrolytes than it does in any other season. It’s all because of sweat. Heat and humidity cause bodies to cool themselves through perspiration, leading to the loss of water, salt, and other minerals key to bodily processes.

While the easiest way to avoid dehydration in the summer is to stay inside a climate-controlled room, that’s no way to enjoy this beautiful season. With so many outdoor activities to enjoy in the warmer months, who doesn’t want to be out enjoying the weather? Luckily, it’s easy (and tasty) to stay hydrated all summer long, whether you’re at the beach, on a hike, or picnicking in the park. The next time you find yourself outside in the hot and humid weather, try some of these tips to keep yourself healthy and hydrated:

Drink enough water, and don’t forget your electrolytes! Replacing the water lost through sweat is key to keeping yourself feeling your best, but be sure to also include electrolytes into the mix. This combination of sodium, potassium, calcium, and magnesium is also lost in sweat, and if not replaced, can cause serious health problems. One solution is to mix sports drinks or electrolyte powders with water, which replaces both liquids and electrolytes in one fell swoop. Coconut water is another great way to replenish your electrolytes, as the drink naturally contains potassium and magnesium.

Eat foods with high water and vitamin content. This is one of the most effective ways to feel hydrated. Foods such as watermelon, cucumbers, bell peppers, strawberries, and grapefruit are all fantastic sources of water, vitamins, and minerals that can help you stay hydrated.

Add chia seeds to your diet. Chia seeds are also a great addition to your diet, as they can absorb up to 30 times their weight in water, creating a gel-like substance. Because it is difficult for the digestive system to break this substance down, it allows the body to absorb the fluid slowly throughout the process, keeping the body at an even level of hydration for a longer period of time. This also helps regulate the level of fluid in the body, only absorbing fluids as the body needs.

Don’t Wait Until You’re Thirsty. Often, you’re already dehydrated by the time you begin to feel thirsty. It’s better to continually sip on water throughout the day instead of drinking a giant glass when you begin to feel thirsty.

What’s your trick to staying hydrated in the summer? Leave your favorite tips in the comments below.

About the author

Ashley Warwa received her training as a Health Coach from the Institute for Integrative Nutrition’s cutting-edge Health Coach Training Program. Her education was equipped with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and her knowledge on different dietary theories, she is working with clients to help them make lifestyle changes that produce real and lasting results.

BW-PHOTO Asholutely Fabulous is an online destination for natural health information, healthy recipes, health products, healthy lifestyle tips, interviews, videos and articles. AshFab will show people that being healthy is ALL about having fun, adding new healthy habits and positive, uplifting energy to your life, NOT about deprivation, rigid structure, or boring meal.. and the results- feeling fab & looking fab.

Ashley Warwa is the soon to be author of Feed Your Self Fabulous and is the founder of Six Months to Sexy which is a one to one health coaching program designed for women, to help them achieve the ultimate health, wellness & beauty. Clients receive a personally tailored diet & manageable steps to help them lose weight, look great and get to optimum health.


My Best Beauty Foods this Spring


Sprouts: Full of enzymes, and easily digestable sources of anti-ageing nutritents.  From broccoli sprouts, alfalfa sprouts, to bean sprouts these all boost nutrient absorption contributing to overall beauty health.

Strawberries: These anti-imflammatory berries increase the anti-oxidant capacity of your blood, defending from stress and signs of ageing as well as boosting collagan production.

Spinach: Is packed of Vitamin A which helps with skin cell-turn over and give you a natural glow.  Also supports cell renewal and repair which is essential for a youthful complexion.

Coconut: Cosumed by eating or drinking this fruit, it is bursitng with beauty benefits. It supports a healthy electrolyte balance which contributes to gorgeous hair, skin and nails.

Asparagus: A powerful anti-oxidant that is full of iron, B, & folate which is important for cell repair.  The more you eat the higher your glutathionen leves increase which can help you feel and look amazing.





MY Favourite Fabulous Heathy Snacks

1) Hummus and Carrot Sticks: Hummus is a great source of plant protein and inflammation-busting phytonutrients which also improves digestion, and reduces blood cholesterol levels.  Carrots are immune boosting and great for your vision.

2) Greek Yogurt with Honey and Walnuts: The yogurt provides plenty of protein, calcium, and live active cultures, while the walnuts adds a dose of vitamin A.

3) Chopped Apple and Organic Peanut Butter: So simple but satisfying this is quick and easy and is also a great balance of protein, fat, and carbohydrates.

4) Chia Seed Pudding: Chia seeds contain omega-3 fatty acids, which are filling and improve the digestion. This will give you loads of energy and also curb cravings for sweet things.

5) Avocado Matcha Smoothie: The matcha provides an antioxidant and metabolic boost.  Avocado is a great source of protein and healthy fat that actually contributes to weight loss.




7 Fabulous Things about Mangosteen

Blog post thumbnailYou may have heard of it on Dr. Oz, or seen it as a juice in vitamin stores, or maybe you’ve never heard the word “mangosteen” before in your life. Either way, if you haven’t tried it yet, you’re in for a real treat.

Mangosteen is a fruit native to Southeast Asia that looks like a cartoonish plum with a leafy green cap, which reveals a creamy white pulp when cut open. The pulp is full of Vitamin A, Vitamin C, and a plethora of antioxidants, including xanthones, which are presently being studied for their ability to halt cancer cell growth.

While this fruit makes it onto many superfood lists, its nutritional value isn’t the only interesting things about it! I bet you didn’t know these 7 facts about mangosteen:

  1. Mangosteen needs lots of TLC: Originating in Southeast Asian countries like Indonesia and Malaysia, the mangosteen is a sensitive fruit that only flourishes in highly tropical, humid climates. Other tropical countries have since begun cultivating it, but the plants are very high-maintenance. For example, young mangosteen trees have incredibly weak roots, and the seed takes anywhere from 8 to 10 years to mature into a fruit-bearing tree! All the more reason to give thanks when you finally get your hands on one.
  2. Mangosteen is called the Unicorn of Fruit: With a rich, purple peel and gleaming white pulp, the mangosteen looks like it was drawn as part of a mythical fairy tale. Despite its appearance, what gives the fruit its moniker is the fact that it’s nearly impossible to find due to its persnickety growth requirements as well as a USDA ban on Asian imports due to concern over tropical pests being transported with the fruit.
  3. It can be tough to find Forbidden Fruit: The strict growing requirements and USDA ban make mangosteen tough to get your hands on, so in the US, you’ll likely only find fresh mangosteen in Asian markets, particularly your city’s Chinatown. This may be changing soon, though, as the USDA recently decided it will allow imports of Asian fruit, as long as they’re irradiated. I personally still haven’t seen it in stores, but be on the lookout! So for now, your best bet is to head to Chinatown, where you’ll likely find mangosteen grown in Canada, which doesn’t pose a threat of tropical pests (and doesn’t have to be irradiated). However, you’ll hear many mangosteen enthusiasts, who have tasted the “real thing” in Southeast Asia, complain about the inferior quality of Chinatown mangosteens. It makes sense, since Canada doesn’t exactly have the ideal growing conditions for the fickle plant. You may be lucky, and find some grown in Puerto Rico or Florida. If you do get your hands on a fresh one, here are some great tips for picking and opening them!
  4. Mangosteen comes in many forms: If you don’t have a ticket to Thailand or live near a Chinatown, you can still get a dose of mangosteen. You will often find it in health food stores as powder, or in vitamin stores as juice. I highly recommend the powder over the juice, as powders are made from the dried and ground fruit, which typically retain more nutrients than the highly processed and pasteurized juices which can have additives, be higher in sugar, and sit on store shelves for ages.
  5. Mangosteen can be eaten whole: Despite a firm encasing protecting the white segmented fruit, the whole mangosteen, including the rind, can be consumed for its beneficial nutrients. Traditionally, the rind was used to make a healing tea, and is now often used in juices. Note that if you do make a juice from the rind, you will likely want to add other ingredients, like carrots or sweet fruit, as the taste can be quite sour and astringent.
  6. Mangosteen may solve your skin woes: When used topically, studies show that mangosteen is effective in treating acne. The nutritional composition of mangosteen inhibits the growth of certain bacteria, particularly those associated with acne. Additionally, folk healers have traditionally made a salve of mangosteen to treat eczema or cuts.
  7. Mangosteen may be part of an effective future cancer treatment: While there are not enough studies done on mangosteen to provide conclusive results, there are a few promising trials that suggest mangosteen can slow or stop the growth of certain cancer cells, in particular  colon cancer and breast cancer. The fruit’s high antioxidant profile, which delay the growth of free radicals, give some scientists hope that it could one day be used to effectively stop the spread of cancer cells.

Have you ever tried mangosteen? Tell us how you liked it in the comments below!

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The next best thing to Fruit & Vegetables

The Next Best Thing to Fruits and Vegetables

Health and well-being are the most precious things we own, and in order to promote and look after them, the body needs an abundance of vital substances.  Nature offers us everything we need already packaged as sweet fruit, crunchy vegetables or juicy berries.

Juice PLUS+® is whole food based nutrition, including juice powder concentrates from 27 different fruits, vegetables and berries.  Juice PLUS+® helps bridge the gap between what you should eat and what you do eat every day.

Fruit, Vegetables and berries contain the concentrated power of valuable nutrients.  But what exactly is under the velvety skin of a sweet peach? What riches do the deep green broccoli florets hold? and what great treasures do the small, bright red cranberries offer?

The answers lie in the complex composition of phytonutrients, vitamins, minerals, and micronutrients.  The interaction of this wide range of substances make fruit, vegetables and berries into valuable ingredients of a healthy diet.

I have been taking Juice PLUS+® Premium for over four years now and have not looked back.  I just turned 31 and feel and look better than I did at 21. Juice PLUS+®, Healthy eating, meditation, juicing, exercise and supplemenation keep me feeling fit, fab and full of life :-)

Try Juice PLUS+® today… you wont regret it.


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Sweet and Savory Kale Salad

Blog post thumbnailThere is something incredibly satisfying about digging into a salad that tastes just as good as it looks. This sweet and savory kale salad is vibrant and has just the right amount of sweetness, tanginess, and crunch to every bite. I like to serve it as a side, or enjoy as a refreshing, light lunch. It also makes for the perfect first course to serve at your next dinner party. Not only will your guests be impressed by the elegance of this salad, but they’ll also be blown away by its amazing flavor.


  • 1 15-oz can chickpeas, drained, rinsed, and patted dry
  • 1-2 tbsp olive oil
  • Sea salt and freshly ground black pepper, to taste
  • 6 cups kale, pretty finely chopped
  • 1tbsp lemon juice
  • 1/2 cup dried cranberries (dried cherries are great, too!)
  • 1 avocado, diced
  • 2 oz crumbled goat cheese (omit if you’re dairy free)
  • 1/4 cup red onion, thinly sliced

For the dressing:

  • ½ cup of Greek yogurt
  • 1/2 avocado
  • 3 tbsp olive oil
  • 2 tbsp raw apple cider vinegar
  • 1tbsp lemon juice
  • 1/2 tbsp raw honey 


1. Preheat your oven to 400°F. Place the chickpeas in a bowl and toss with olive oil and salt and pepper, then lay them flat on a lined, rimmed baking sheet. Roast for 25-30 minutes until golden brown and crispy. Once cooked, let cool and set aside.

2. Place all of the dressing ingredients in a blender and blend until completely smooth. Set aside and store in refrigerator until ready to serve.

3.  Place kale in large bowl and drizzle with a little olive oil, 1 tablespoon of lemon juice, and a pinch of sea salt. Using your hands, massage the olive oil and lemon juice into the kale until leaves are soft (about 2-5 min should do the trick).

4. Assemble your salad. Pour the dressing on the kale and toss well to combine. Add in the roasted chickpeas, dried cranberries, avocado, goat cheese, and red onion, and toss gently. Season with a pinch of salt and pepper. Spoon the salad into bowls, serve immediately, and enjoy! By: Integrative Nutrition

Do you have a favorite kale salad recipe? Share it with us in the comments below!




7 Foods for a Kidney Detox this Spring

Blog post thumbnailKidneys are two of the hardest working organs in your body, filtering about 200 quarts of blood every day to remove up to two quarts of excess water and waste. They are also in charge of three hormones that your body needs to stay healthy, including one that supports safe blood pressure, one that supports bone health, and one that prompts your bone marrow to make new red blood cells. So why not celebrate the season of renewal with a spring kidney detox that helps purge bacteria from your body and gives your kidneys some well-earned respite?  Doing so is easy: all it takes to give your kidneys a hand in performing its vital functions is increasing your intake of kidney-friendly foods. These seven yummy choices are the top performers for kidney health:


Why They Work: The many antioxidants in apples support heart health by battling bad cholesterol and quieting inflammation. It is no surprise then that they support kidney health as well, as inflammation is a hallmark of poor kidney function.

Tips for Tasty Treats: Apple slices are delicious on their own as a snack or a side at any meal. Cut up apples in your salad, bake them with a cranberry filling or simple sprinkling of cinnamon, or make your own sugar-free applesauce to increase your apple intake.


Why It Works: True to its name, watermelon is an amazing 92% water—compare this to bananas, which are only 74% water. This high water content makes watermelon a great choice for your spring kidney detox, as kidney health depends on water.

Tips for Tasty Treats: A watermelon smoothie is a refreshing way to start the day. Throw in some plain yogurt and a handful of berries for a refreshing and nourishing breakfast drink.


Why It Works: The fiber in kale is great for digestion and detoxification in general, and its glucosinolates specifically act to support both the liver and kidneys as they work to remove toxins from the body. And those are just a few of the many benefits of leafy greens!

Tips for Tasty Treats: Try lightly sautéing your kale for a side dish, or include it in soups and stews. Kale makes a delicious addition to pasta sauce, particularly when paired with whole grain varieties of pasta. A tender baby kale salad matches any main course, and this recipe for raw kale salad makes a perfect spring or summer lunch.

Broccoli & Cauliflower

Why They Work: Both broccoli and cauliflower have benefits similar to kale, particularly when it comes to your kidney detox. High in the glucosinolates that aid kidneys in their work, both of these veggies add variety to your diet while packing a nutritional punch.

Tips for Tasty Treats: Try steamed broccoli and cauliflower topped with lemon juice, or include these veggies in your juicing. They’re really helpful in cutting the sweetness of juices made exclusively from fruits.


Why They Work: Some of the chemicals in cranberries are particularly effective in keeping bacteria from sticking around your urinary tract. In addition, cranberries have a high level of the main ingredient found in aspirin, so including them in your spring kidney detox is helpful in reducing inflammation throughout your body.

Tips for Tasty Treats: Unfortunately, fresh cranberries are hard to come by in the spring, so you may have to go the frozen route. You could also enjoy no-sugar-added cranberry juice, or consider cranberry extracts and supplements to get the maximum benefit.


Why They Work: Perhaps the most neglected veggie in a kidney-friendly diet, the unassuming radish packs a powerful punch. Radishes have enzymes with antiseptic properties that work to destroy bacteria, fungus, and inflammation. This is particularly helpful for the hardworking kidneys, as their role is to filter these toxins from the body.

Tips for Tasty Treats: Slice up radishes in any salad—the extra spice will give your leafy greens a well-rounded flavor. Including radishes in your juicing is the best way to consume large quantities, which will multiply the benefits to your body. By Integrative Nutrition

How will you include these powerful foods in your spring kidney detox? Let us know in the comments below!

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Spring into Spring

spring_detox-2Visualise hitting the reset button this minute. Visualise feeling renewed, refreshed and revitalised today.
Get ready for a new beginning, a fresh start.
Are you ready to shift that weight?
Are you fed up with having dull, uneven, blotchy skin?
Are you sick of feeling tired, bloated, and blah?
Are you ready to feel amazing RIGHT NOW?
MY 10 Day Slim Down Detox will be out soon to sign up too… Over 60 Recipes, A Shopping list, Email Support, Meal Plans and much more



Spicy Avocado Deviled Eggs


Spicy Avocado Deviled Eggs

Makes 24 deviled eggs


12 hard-boiled eggs

1 avocado

¼ cup Greek yogurt

Juice from 1 lime

½ tsp pepper ¼ tsp salt ¼ tsp cayenne ¼ tsp chili powder



Slice each hard-boiled egg in half lengthwise and very carefully scoop out the yolk.

Place the yolks in a bowl, and then peel and chop the avocado. Add it to the bowl with the yolks, then add the rest of the ingredients except for the garnish.

Use a fork to mix everything together until it is well combined and has a thick consistency.

Fill a piping bag or a baggy with a corner snipped off with the filling. Carefully fill each egg with the filling. 5. Garnish with a sprinkle of paprika Do you have a healthier deviled egg recipe that you love? Share your comments below..




Is a raw food diet best for your skin?

Fresh-Veggies-istock-photo-1.24.11We’ve all heard the expression “you are what you eat.” When it comes to our skin, there may be more truth in that statement than you think! While skin is the body’s largest organ, including nutrients in our diets that are good for the skin is often overlooked. One diet that has been touted as a miracle worker for skin is the raw food diet.  If transitioning to a completely raw diet doesn’t sound like the right option for you, don’t worry!  Eating a diet that consists of just 50% raw foods is a great way to keep your skin looking its best. The enzymes in raw fruits and vegetables can keep the skin looking younger by improving elasticity. Fruits and vegetables, especially leafy greens and yellow or orange-colored veggies like bell peppers and carrots, are full of antioxidants that draw free-radicals out of the body. They also contain a high percentage of water, which helps keep skin hydrated and wrinkle free. The enzymes found in raw food can also help clear up acne, and even diminish acne scars. If fruits and vegetables are loaded with skin-healthy enzymes, why can’t we eat them cooked instead of raw? The answer is simple. Cooking food eliminates most, if not all, of the enzymes in food. While our internal health can still benefit from the vitamins and minerals found in cooked food, they’re not as beneficial for the skin as raw foods.

One really easy way to get a major dose of raw food enzymes and nutrients is to incorporate a green smoothie into your daily morning routine. This one is my go-to because it’s packed full of kale, but is also sweet and creamy from the coconut water, peaches, and avocado. I like to sprinkle in some Spirulina as well for a healthy dose of Vitamin B to keep my hair and nails strong. Green Smoothie for Glowing Skin Ingredients 1 cup frozen peaches 1 tbsp. Spirulina powder 3 cups kale ½ avocado 1 cup coconut water Instructions Put the ingredients in your blender, starting with the frozen fruit and then the Spirulina powder. Blend for 20 to 30 seconds or until smooth. Pour into a glass and enjoy By Integrative Nutrition