THE ART OF ACTIVE SITTING … 4 movements to keep your muscle tissue healthy


Immobile muscle tissue shortens, shrinks and weakens.

Movement brings hydration and nutrients to your tissues.

Activity keeps it healthy.

Wall squats … hold for 1 minute … perform 5 – 10 reps.

Shoes off … roll the arch of each foot over a massage ball.

Move to edge of your chair … core engaged … arms at your sides … open chest … rotate hands out … shoulders back … rotate feet out … hold for 10 seconds and repeat 10 times.

Every 30 minutes take a brisk stroll.

Indulge yourself with these powerful moves several times a day.

And be thoughtful about your chair … I love the Aeron Chair … … featured in the Museum of Modern Art’s permanent collection … simply one of the best.

Message me with questions or conversation
Love, Liz



CHANGE YOUR ENVIRONMENT … change your environment, change your experience … you’ll return feeling more creative and will be more productive in your professional and personal life.

EAT … fuel your body with necessary nutrients to feel energized, focused and peaceful.

MOVE … 20 minutes of walking in nature will bring endless rewards to you … physically and mentally … if you skip lunch, your body feels threatened, slows your metabolism and holds onto excess stored fuel.

Message me with questions or conversation
Love, Liz






Serves 12

2 Cups Organic Whole Grain Flour
1 TB Organic Baking Powder
1/2 Tsp Organic Baking Soda
1 Tsp Sea Salt
2 Tsp Organic Dried Oregano
2 Large Organic Eggs
2 TB Organic Extra Virgin Olive Oil
3/4 Cup Organic Buttermilk
1 1/4 Cups Organic No Sugar Added Marinara Sauce
1/2 Cup Shredded Organic Mozzarella Cheese
1/2 Cup Grated Organic Pecorino Cheese, Plus More For Topping

Preheat oven to 350 degrees.
Line a 12 cup muffin pan with unbleached parchment liners.
Whisk together flour, baking powder, baking soda, salt and oregano in medium sized bowl to combine.
In Large bowl, beat the eggs and add olive oil, buttermilk, marinara sauce and stir. Add cheeses and stir to combine.
Slowly stir in dry mixture until just combined. Do not overbeat.
Using a large ice cream scoop, fill each muffin cup. Top each with 1 teaspoon of sauce and sprinkle with pecorino cheese.
Bake for 20 to 22 minutes, or until a toothpick inserted into the center of muffin comes out clean.
Allow to cool for 10 minutes in the pan, then transfer to a wire rack to cool completely.
Note … you can top each muffin with your fav toppings … sautéed vegetables, chopped olives, etc.. Or stir these toppings into batter before baking.

Message me with questions or conversation
Love, Liz



Savor foods containing … MONOUNSATURATED FATS
Organic Olive Oil
Organic Nut Butters
Organic Olives

Savor foods containing … MAGNESIUM
Organic Black Beans
Organic Pumpkin Seeds
Organic Swiss Chard
Wild Alaskan Halibut

Savor foods containing… SELENIUM
Organic Nuts
Organic Seeds
Yellowfin or Wild Pacific Albacore Tuna
Organic Lean Beef
Organic Lean Pork
Organic Dark Meat/Chicken/Turkey

Savor foods containing … VITAMIN C
Organic Tomatoes
Organic Red Bell Peppers
Organic Apricots

Message me with questions or conversation
Love, Liz



Starvation diets design a troubled body. Your metabolism slows down to a snails pace. When your body senses a threat and starving yourself is a threat, you will not shed body fat.

Nourish yourself with a moderate amount of hormone-balancing, healthy, foods. This gives you the energy you desire and an exquisite silhouette, while you delight in a powerful life!

Simple … the way Mother Nature intended.

Message me with questions or conversation
Love, Liz