October 2016 Newsletter

Happy Fall Y'all!  I love all things fall:  leaves changing color, the chill in the air (if we're lucky), football, and all things pumpkin!

With changing weather and seasons, this also brings about cold and flu season.  So, how do you stay healthy during cold and flu season?  Here are some of my tips:

1.  Wash your hands. Pretty simple. We all learned that before kindergarten.

2.  Drink more water! Every cell needs water to function. Dehydration can lead to headache, irritability and a lowered immune system.  In addition to keeping you hydrated, water helps thin secretions that make you feel stuffy and can make breathing more difficult.

3.  Eat whole unprocessed foods and avoid sugar. Sugar feeds bacteria and viruses. Join my next 10 day detox to break free from your sugar addiction (coming in November)!

4.  Increase your consumption of dark, leafy, green veggies (bok choy, romaine, kale, collard greens)!

5.  Decrease alcohol consumption (stop cursing at me).  Alcohol turns into sugar which feeds bacteria and inhibits metabolism.

6.  Take high quality supplements!  My favorite immune boosting supplements are:

Plexus X-Factor - This is our aloe based multi-vitamin. Aloe increases vitamin and mineral absorption by 284%. This product also contains Vitamin D, which supercharges the immune system!

Plexus ProBio5 - Not only is this product a probiotic, but it is also an anti-fungal. This is our best selling supplement because it works!

Plexus Mega X - Turn back the clock and feel young again with this plant based brain boosting Omega 3, 6, 9 + 5 & 7 product (no fish burps)!

Plus, a Holiday MUST HAVE is Plexus Block (for those times when you do indulge, block 48% of sugar and processed carbs)...the whirlwind of parties is coming up!

Recipe of the Month

Butternut squash & shrimp.jpg

Butternut Squash and Coconut Soup With Shrimp

Serves: 4 - 6

  • 2 teaspoons olive oil
  • 1 small yellow onion, chopped
  • 1 clove garlic, finely chopped
  • 2 teaspoons finely chopped fresh ginger
  • 1 teaspoon red curry paste, more to taste
  • 2 teaspoons honey (optional)
  • 1/2 teaspoon fine sea salt
  • 1 medium butternut squash, peeled and cut into 1-inch pieces, about 4 cups
  • 2 cups low-sodium gluten-free chicken broth or veggie broth
  • 1 (14-ounce) can coconut milk
  • 1 pound medium shrimp, peeled and deveined
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup shredded coconut, toasted (optional)
  • Lime wedges


Heat oil in a large soup pot over medium-high heat. Add onion, garlic and ginger. Cook, stirring frequently, until fragrant and onion is translucent, about 5 minutes. Stir in curry paste, honey and salt and cook 1 minute longer. Stir in squash, broth and coconut milk and bring to a boil. Reduce heat and simmer until squash is tender, 20 to 25 minutes.

Stir in shrimp and simmer just until cooked through, about 2 minutes. Stir in cilantro, sprinkle with coconut and serve with lime wedges on the side.

Adapted from Whole Foods recipes

Monthly Focus:


Is your body constantly stiff and achy?  Are you constantly sore after you exercise? 

Inflammation is a common response the body has to injury, pain, illness, and stress. If your body has a temporary, acute inflammatory response, it is simply a sign of natural healing.  Although acute inflammation is important and vital for our healing process, chronic inflammation might lead to a number of illnesses.

According to the American Heart Association, chronic inflammation might cause diseases such as atherosclerosis, arthritis, osteoporosis, Alzheimer's disease, food intolerances, diabetes, fibromyalgia, heart disease and also accelerates the aging process.

Wondering what causes it?  The typical diet and lifestyle of many Americans such as too many sugary, high-processed foods; insufficient omega-3 intake; lack of sleep; lack of movement or exercise; chronic stress; lack of down-time away from technology; and poor digestive health.  

Giving up refined, processed foods and eating a diet full of whole, natural foods is the most important thing you can do to reduce inflammation in your body.  Making sure that you diet has the right balance of Omega-3 and Omega-6 fatty acids is also important. 

What's Going On ...

  Join Melissa's Post Turkey Day 10 Day Nutrition challenge starting November 28th.  Email me for details!