Wednesday, December 31, 2014

Raw and Diabetes

Check out these videos on the great Raw approach to reversing Diabetes

Raw Recourses

Water with Lemon
Apple Cider Vinegar with water
save your money on detox products and spend your money on a health coach and healthy foods
Pick something and write it down
Reduce Stress

Tuesday, December 30, 2014

Unchained Health Challenge

2014 is coming to an end, and 2015 is upon us. I love fresh starts, and I don't know about you, but boy do I need one! 2014 has been one of the hardest years of my life. God knew when I started Unchained Health how much I would need to be "Unchained" and set free. Although this year has been rough I am confident that God is faithful to strengthen and free us. I will share my story in the months to come, but for now trust me when I say, I am looking forward to 2015 and a fresh start as I journey through new waters of health, healing, and freedom. I would love to have you join me and assist you in the pursuit of health and freedom! It is my goal and my prayer that my journey can help and inspire others. So here is to a NEW YEAR!

Are you ready to get healthy, break bad habits, form new healthy habits, gain fitness strength and routine, develop accountability, be inspired and encouraged, grow in knowledge of health and wellness, gain confidence, energy, and be free;  unchained to live healthy, happy, and free? 
Join me for this amazing 
100 day challenge. 
Here are the 3 options I am offering. 

1. 100 Days Plant Based
In this challenge you will take 100 days and eat strictly a plant based diet. Here are a few guidelines:

*Fruits   *Veggies   *Beans    *Legumes   *Grains   *Seeds   *Nuts
*Processed food and drinks  *Meats  *Dairy   *Products Oils
Recouses to help you: labels section
unchained Health Pinterest (look under plant based recipes)
The Engine 2 diet

If your in comment with your email if you want to join and use the hashtag #unchained100 

2. 100 Days Raw
In this challenge you will commit to 100 days of RAW food. Guidelines include:

You will Include:
*Fruits   *Veggies   *Beans   *Legumes   *Grains    *Seeds    *Nuts
You will Exclude:
*Anything cooked over 104 degrees.
*Processed foods and drinks   *Meats   *Dairy Products   *Oils
Recouses to help you: labels section
Unchained Health Pinterest (Raw Recipes)
Jason Vale Juice recipes

3. Personal Health Coaching through the challenge of your choice 
This package will include:
~ Personal accountability and inspiration with me
~ Free Calendar tracker
~ Health & Wellness Plan
~ Fitness Plan
~ Text, email, and phone call access
~ Goal planning
~ Before and After photos/measurements
~ Weekly Meal plan
~ Recipes for Juice, Smoothies, and Jumoothies (my slang for juice & smoothie combo)
~ List of approved foods
~Access to unchained health blog and recipes

You will get all this and more! It's worth the investment in your health! There are limited spaces available as I have 4 clients currently committed, and I want to give each of you the attention, energy, and help you deserve. It will be fun, freeing, and empowering!
This package is being offered for the great price of
 $1.00 a day ($30.00 a month) or  $100.00 for a 4 month commitment. It is my desire to offer you a  price that you can't resist to spring you into 2015 with the freedom God intends you to have! It is my desire to help you become unchained from anything that is keeping you from being healthy, happy, whole, and free.

I would love to partner with you in your journey! Email me today at

Kiss Stress Away

It's amazing how much exercise can relieve stress and benefit in the ways listed above and more! I am in awe of the design God has in the connection between body, mind, and soul. 

Today I was blessed by a sweet and sacrificing friend to let me get a workout in while she watched the kidos. Thank ilu so much girl! I didn't realize how much I needed the workout until after I was done! Sometimes we just have to get in and get it done! 

So go on! Go get it done and Kiss that stress goodbye! 


Lace up and Go! I want to encourage all of you to get out and move today! Some days it may take a little more effort then others, but it's worth the effort and health! Getting out and moving is a huge part of what God has given to me as a healing agent. Even if it's for a quick walk...lace up and move you will feel all the difference in the world!

Monday, December 29, 2014

Cranberry Dream

Cranberry dream: this juice is frothy and delicious. Try it and let me know what you think.

1 cup cranberries
2 oranges 
1 large cucumber 
2 handfuls of spinach 

Enjoy this amazing drink! Benefits are endless, but I will highlight a few. This juice is a natural anti-imflamitory, great source of protein, and a pinch of vitamin C. This juice is also a great hydrating juice, which is great in these winter months when hair and skin can tend to be more dry. 

Juicing is a great way to maximize nutrients straight into your system. Feeling a cold come on...juices some oranges, carrots, and ginger. Have a headache juice some cucumbers, kale, and pineapple. The list goes on, but juicing is a great source of health. 


Friday, December 26, 2014

Healthy shots

This little one was getting in his healthy protein shots today:). Have you?
This was pretty good. Not too sweet, but gave a great boost of energy and was filling.

4 oranges
2 handfuls snap peas 
2 handfuls green beans 
8 carrots of many colors
1 lemon
1/2 inch to 1inch of Ginger 
1 tbs raw sun flower seeds
1 tabs raw pumpkin seeds
1 scoop hemp protein powder 
Top with God's sprinkles and enjoy! 

Thursday, December 25, 2014

Merry Christmas juice:

Merry Christmas! Have a blessed day celebrating the life the Savior came to give. 

Green beans, cucumber, snap peas, broccoli, and green apple. Top with God's sprinkles (hemp seeds) 😊. 

Who says Christmas can't be healthy? I want to challenge you to choose one action that will promote health today! If that means including a juice or smoothie or going for a walk or run then get in and do it. Just do it! You won't regret it. 

Have a blessed Christmas and know that health is about body, mind, and soul. 

Have some fun to share with you all soon.  Stay toon:) 

Tuesday, December 23, 2014

Tropical Green Supreme

Tropical Green Juice: this juice was amazing! You have got to try it. If your joining in the one a day December remember to use the hashtag #obeadaydecember14 

Green beans
Snap peas 
Green apples 

Blend together with:
1 mango 

Top with hemp, chia, or flax seeds and enjoy! 

Monday, December 22, 2014

Nutty Green

Nutty Green: this was absolutely delicious! Packed with protein and tons of greens to maximize health benefits. You got to try!

Green beans
Snap peas
Green apple
Blend juice and these ingredients:
1/2 avocado 
1/2 banana 
1/2 mango 
1 scoop hemp protein powder
1 tsp raw pumpkin sunflower seeds
Blend and sprinkle with hemp seeds (God's sprinkles) 

Such a protein packed delicious, healthy, and energizing drink. 

Sunday, December 21, 2014

Cacao Surprise

Cacao Surprise:
Handful blue berries
Handful raspberries
2-3 Handfuls spinach
2 small cucumbers
2 oranges
To desired consistency coconut water, almond milk, and ice
1 scoop hemp protein powder
1-2 tbs cacao nibs 
Blend and enjoy! 

This juice is great for a pre-workout drink as it is packed with nutrients and protein to provide energy,  muscle building, and strength training. 

Cacao is also a great for building sting bones and a great detoxifier of the liver. 

Try it out and enjoy. 

Saturday, December 20, 2014

Cranberry Cider

Cranberry Cider: this juice is quick and delicious. Simple, easy, and another great anti-inflammatory juice. It tastes like a yummy cider and it would be great to add to the menu for Christmas dinner or breakfast.😀🌲recipe is so simple..juice cranberries and pineapple and stir; that's it. Try it out! It's delicious!

Christmas delight


This is a festive Christmas delight that taste good and is great for anti-inflammatory benefits. 

try it and let me know what you think. 

Thursday, December 11, 2014

Anti-inflammatory juice

A natural Anti-inflammatory: Juice of the day December 2014:

Sorry guys I forgot to publish this post. This juice is packed with anti-inflammatory benefits. Instead of reaching right for IB pro friend when you have some swelling consider making a glass or two of this…

1 cup cranberries
1 handful spinach 
3 to 5 Florence of cauliflower or broccoli
1/2-1 apple

This can be a little tired so if you like sweet rather than tired I had a whole apple, if you do not mind tart stick with half an apple. It's delicious and a natural and anti-inflammatory.


Tuesday, December 9, 2014

Support healthy hair, nails, skin

Carrots are packed with vitamin C and great for hair nails and skin! Ginger has great anti-inflammatory properties that help maintain the pH balance of the body. And apples… Of course the old saying says an apple a day keeps the doctor away. So you can never go wrong with an apple. :)

Maximize your health!incorporate one  juice or smoothie a day! Use that #oneadayDecember14 on Instagram 

Monday, December 8, 2014

One a Day December 2014

Okay so for the remaining for December and to get a slow and gradual start to encouraging great heath through in 2015,  I want to put a health challenge out to all of you! It's easy to get bombarded with unhealthy foods during this time of year. However,  when you start your day off with a fresh Juice or Smoothie (or a Jumoothie(as I like to call them) a combo of both, you increase your odds of making healthier choices, staying committed to your goals, and preventing illness.

So this challenge is a simple one...
1. Each morning drink 1 FRESH Juice or Smoothie 8 oz or more
2. Use the hashtags #oneadaydecember14 for Instagram and share your recipe and health motivation

Feel free to follow along on the blog

Saturday, December 6, 2014

Green jumoothie

Good recipe for this do you know the is… 
green pair 
green apple 
snap peas

Then blend
Half a banana 
2Tablespoons of protein powder
and half avocado

Top with him seeds and enjoy!

Tuesday, December 2, 2014

4 jars of juice= 3 amazing flavors

All packed with life giving nutrients to refresh and feed your body...
Green juice:
Snap peas

Brown juice:
Snap peas

Red juice: 

Sunday, November 30, 2014

Bronze kicker

Bronze Kick: Doesn't look like the most appealing juice; but it's kickin!  1/4 beat, 1 lime, 5 carrots, 1 Zuchinni, 8-10 snap peas, 1/4 pineapple, 3 generous handfuls of spinach, 2 handful dinosaur kale, 2 apples. This juice rocks! You have got to try it!

Wednesday, November 19, 2014

Cacao Nibs shake

Coaco is even better for you the dark chocolate. It's a great antioxidant, actually improves heart health, and is a low fat snack.  And here are some more benifits...
You do want to eat in moderation as it does contain cavern and can cause restless nights or anxiety if ingesting too much. But....

1-2 tsp can promote health benifits! So go make yourself a shake and enjoy!

Tuesday, November 18, 2014

Green dream

This green dream is delicious! Try it!
1/2 pineapple
4 apples
1 cucumber
3 handfuls mixed greens 
1 lime
Then blend:
1/2 to 1 avocado
1 tbs hemp protein powder 
1 tbs hempseeds
Top with hemp seeds 

Saturday, November 15, 2014

Southwest Lime Salad

Chopped Zuchinni 
Chopped orange bell peppers
Diced avocado
Fire roasted corn 
Squeeze fresh lime over top
Salt and pepper to taste 

Remember adding one salad a day helps
Digestion, good bowel health, and  prevention of cancer. Go get those greens! 

This is a Daniel fast friendly salad!

Friday, November 14, 2014

Green Pair Delight

Did you know that pairs...
Provide energy: a natural sources of energy 
Fever reducer: Best way to bring down a fever naturally is to have a big glass of pear juice.
Boost your immune system: The anti-oxidant nutrients in pears are critical in building up your immune system 
Cancer prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

One pair 
one green apple 
and a handful of kale
 one half cucumber 
one handful of spinach 
one handful of diced fresh pineapple 
one lime
Top with hemp seeds

Sunday, November 9, 2014

Powerhouse Punch

Green apple 

Health benifits of this juice:
Natural cold zapper
Powerhouse of anti-antioxidants
beta carotene
vitamin A, K, C, B
Rich in calcium 
Cancer fighting

*Did you know that a green apple is a natural appetite controller. 

Saturday, November 8, 2014

Juice is better then cookies

This time a year can be busy so planning and preping is key. Reminder to stay away from too much sugar to help avoid illness. It's way better then cookies. Just ask Jaydn...
This little pushes a box to the counter, stands up on it, and while I wasn't looking grabs the soup spoon and is well into this beat juice...
Who need a cookie jar? Lol
Let him at it!:) 

Wednesday, November 5, 2014

Festive Kale Chili: Daniel Fast

This is a great lunch or dinner while on the Daniel fast. It's all plant based and nutritious! 
Black beans
Pinto beans
Chopped kale
1 can diced tomatoes with green chilies  (or diced fresh)
Onion powder 
*optional ( diced onions and mushrooms)
Place all in crockpot with 2 cups water or veggie broth
Cook all day on med to high

Garnish on top:
Diced fresh chilis
Diced tomatoes
Diced  avocado 
Squeeze lime over top

So delicious! What did you have today that brought health to your body?

Tuesday, November 4, 2014

Sprouted Tostada

This is a great Plant based dinner. Sprouted corn tortilla (You can flip the tortilla over the fire or sprinkle with water and bake for 2 mins to soften the tortilla), alfalfa sprouts, tomatoes chopped, onion chopped cucumber, chopped peppers diced tomatoes, avocado, and squeeze lime over. This was absolutely delicious.

But remember in doing a fast it is more valuable to use it as a discipline to draw close to the Lord. Remember to spend time with and in Him today. 

*My focus for today and tomorrow is for a clean of her heart before the Lord.

Sunday, November 2, 2014

Daniel Fast: Resolve

Starting tomorrow a sweet friend and sis in Jesus and I are going to do the 21 Day Daniel Fast. Three main reasons why...
1. Fasting is to sacrifice: I am leaving this sacrifice at the altar for the Lord, and asking His presence to fall. I am going through the hardest trail of my life right now and I need His wisdom, guidance, strength, and presence in a desperate way. Taking time to have a focused fast with Jesus is to surrender and to invite His power and spirit to teach, lead, heal, and guide me.  Here is the fast:

2. To purify my body and mind in a way that honors and glorifies God! 
3. To be disciplined and help disciple others 

I welcome your accountability in this process. 

Much Lov,

Let's GO!!!!

Sometimes you just need the let's Go attitude to get motivated. Okay so really try it... Just say it out loud! It's motivating! 
Winter is usually when people start to get too cozy and don't stay active. Don't make excuses just Go! It's worth the payoff!

Wednesday, October 29, 2014

Evolution drink: juice it up

New flavor: look at these lovely live ingredients. I will highlight beats....Beats are so so good for us! They help with mental health, hydration, cleanse the liver and purify the blood, assist with depression, and help fight cancer. Vitamin A,B,C and folic acid too. They are great for pregnancy and outstanding for energy before a workout! Get your beats!  

Sunday, July 13, 2014


Running cheaper then therapy! Lol! For real tho! Running or walking is a great way to get out and release stress, detox your body, and improve fitness. So get on up and move! 

Thursday, June 26, 2014

Ranch: a Healthier take

Ranch is one of those dressings that I know is not great for our health because all of the high fat and animal protein. However it's one that I have been trying to recreate, and this past year I have been using this recipe. My children and I love it! If you want it to be more of a "dip" leave the almond(or plant) milk out. 

Make sure to let sit in refrigerator and shake will before each use.

Hope you enjoy! 

Wednesday, June 11, 2014

Juice Fast: 3, 5, 7, or 10 Days

Many people want to detox and cleanse their bodies, but don't know how. There are a ton of juice fast out there right now, but I recommend trying Jason Vale's 3, 5, 7, or 10 day fast.

Now, I would recommend starting with 5, but I also recommend starting with something that will be realistic for you.  I think the hardest part about a juice fast is to do it alone. Accountability, support, and encouragement are crucial in fasting and in life.

So... How about we do one together! What do ya say? June 16-25? You can choose to do a 3 day, 5 day, or 10 day Juice fast. He even has a 28 day app that I have purchased and love the recipes for.  You can purchase the Jason Vale app of your choice or make the juice recipes on your own, but the great part is you can do it along with me and a few others and gain support! :) Come to this blog and leave a comment in the comment section to chat and discuss your experience. Comment below if your going to join in and for how long! Let's Detox/cleanse together! :)

Comment below to let me know if your joining in! :)

P2X Challenge Recap

So After the P2X Challenge I forgot to post this incredible recap from Dana. You have got to read!!!

Wow!  I made it through the P2X Challenge and today’s my birthday, but I promise not to over indulge on non-plant based foods! J   Throughout the challenge, I had some tough days, but I managed to get through.  I didn’t beat myself up if I had to deviate from the plan a little, but I made sure that I got right back on track.  A few amazing benefits that I have seen as a result of taking the challenge are:  (1) more energy, (2) clearer thinking…less brain fog, and (3) healthier skin – my face is brighter and smoother.  Going forward, I plan to continue having a green smoothie for breakfast and to incorporate more fresh juice for mid-morning and afternoon snacks – the juice really seems to reduce cravings for other stuff.  Thanks so much, Jewels, for inviting me to join the P2X Challenge!

During the challenge this was one of my favorite smoothie recipes:
Tropical Green Smoothie
1 Cup Ice
1 Cup Baby Spinach
1 Cup Frozen Tropical Fruit Mix (with Mango, Strawberry, Pineapple, and Peach)
1 Banana
Stevia Sweetner (to taste)
8 ozs of Coconut Water or Almond Milk

Saturday, May 31, 2014

I share; YOU share!

Hey there! Hope your weekend is going well! I have to take a few minutes to share with you a video, a App, and a biblical/prayer perspective that may change your life, or a loved one's live for the better of health. 

You may remember a 10 Day Juice fast that I did a while back. You can click here to re-visit or click on Cleanse under the labels section on the right side of the blog. 

Juice fasting is a wonderful and amazing way to improve your health. It is the God given "Life" foods that allow your body to do what God has made it do. If you are facing any aches and pains, illness, weight gain, or other harmful deceases, or you just want a good detox, I would highy recommend using one of the Jason Vale Apps. HOWEVER, for me it's vital to also include the Lord and drawing on His strength through it. It's amazing how a Juice fast can also be a spiritual renewal and awakening as well. What I mean by that is that it's just a perfect time to be committed to prayer and praise. It is by His strength and joy that there is freedom even from the daily routine of "eating." You can read more about how I choose a prayer focus during my juice fast HERE. 

With that said...There is link to a VIDEO available only this WEEKEND so please check it out. I share with you; so YOU can share with others!  All you have to do is put in your email an your country. Simple! Worth it! 

Here are a few of Jason Vale Apps that I recommend as well as his 28 day fast. But keep reading for some reason why I recommend using a plan like these...

I have recently purchased the Jason Vale App (I bought the 28 day one) for a juice fast, and I want to share a few things I love about it so far.

1. Ya'll know that I did a Juice fast a while back and the difference I feel is unreal. While I may be mentally more prepared for this one because I have been through it once and know what to expect, I can see the benefit in following a specific studies and intentional plan for each juice you consume . This time I feel more satisfied, I know that the combination of the ingredients have a specific health benefit and are balanced to prevent blood sugar spikes/drops.

2. The shopping list, videos, and tips are all well thought out and planned in order to make the Juicing successful and easier then doing it on your own.

3. It's fun to experiment with new juice recipes and combinations

4. I have been able to juice certain foods, like ginger, because of the combinations and how well it is hidden. I could not do that before; I hated ginger, but now I actually know that a little goes a long way and it can be masked with other yummy veggies and fruits.

This video and these apps are really worth watching and worth your health. Start small. Do a 5 day fast, then do the 7 day a little later, and then 10, and then maybe try a 28 day.

However,  remember that you should consult your doctor before with your plan and explain the why behind it. Have them monitor your levels and numbers, and if your on any medication see if after the fast it doesn't improve your levels and numbers and be able to ween yourself off the meds and onto LIVE food that will bring health to your body!

In closing let me say that I don't live perfectly or eat perfectly all the time. I am a work in progress, striving to put more "LIVE" food into my body on a daily basis, praying for the ability to make wiser choices, and daily striving to be unchained to food or anything else for that matter.

For me it's about living FREE! That is my aim, my goal, my prayer! I pray the same for you!

Wednesday, May 28, 2014

Super Juice Me Movie

Hey all! It's been a busy two weeks with family in town, but I am back! Hope ya'll are doing well and are continuing your juicing/blending! Speaking of Juicing you got to...

check out Jason Vale's new Super Juice Me video available this weekend for FREE!

Wednesday, May 14, 2014

P2X: Extra and Prize

Can you believe it's been 2 WEEKS! WOW!

A HUGE congrats to all of you who joined P2X! I am proud of you all, and I hope you have felt the benefits of all the added live food! For those who did the challenge, but did not participate in the comments and community I would love to hear how it was for you too. 

Here is a thought from a participant of P2X.

Crystal says:
I was so excited to start the challenge, and even more so when my husband decided to join me! Over the past 2 weeks I have had more energy, have been less bloated, felt more hydrated, and overall felt better about what I am putting in my body. 

Favorite Dinner Recipe during the challenge:
Veggie Lettuce Wraps
Slice Baby Portobello, Mushrooms, Celery, Onions, Carrots, Zucchini, Squash, and Cilantro

Put in a pan to sauté with 2-3 tbsp of olive oil and sprinkle of Cavendar's Greek Seasoning. Sauté until all veggies are soft and spoon into iceberg lettuce cups or form a taco. Enjoy! 

Crystal's Plan:
We are planning to continue making one smoothie or juice each day. 

I just love that Chrystal and her hubby are going to continue adding in extra "plant" food to their daily routine! That is what it is all about! Learning, adapting, and continuing on a path to health! 

This was Unchained Health's first P2X challenge, and I am so very proud of all of you who participated!  Continue checking back for more challenges to come! 

And as I promised an opportunity for a prize and e"X"tra challenge. The "Extra" challenge will only go for 1 more week. It is an opportunity to continue the P2X challenge for a 3rd week. However, even if you don't continue the challenge you are still eligible for the prize. 

Here is how...

Encourage a friend to join in for this 1 week challenge and you and your friend follow these three easy steps below. Promise it's as easy as 1,2, 3

1. Follow the blog (click Join this site on the right side of the blog)
2. Have your friend/family member follow the blog
3. Comment below to let us know you followed the blog so we can add you to the drawing. 

Thanks again to all of you amazing people; you are an inspiration! 

Tuesday, May 13, 2014

T25: Beta Week 3-5

It is hard for me to believe that I have completed both the Alpha and Beta round of T25. These workouts have been a great, quick, and efficient form of exercise for me. I would highly recommend them. They are great for a busy schedule with little time to fit in a workout. 

If your target is weight loss or toning, and you are not currently working out this will be a great solution for you. However, if your target is toning and continued fitness I would recommend some weightlifting, walking or running, or cardio of choice twice a week in addition to the T25.  

Overall, I was extremely happy with these work out will definitely be incorporating them into my routine. 

Whatever you do, be blessed and thankful you can!