Recipe: Summer Thirst Quencher *healthy!

This summer, why not quench your thirst with my recipe for an all natural, healthy, and homemade Electrolyte Drink?

It’s featured HERE on the Institute For Integrative Nutrition’s Alumni Recipe Blog. 

To Your Health!





a condition in which different elements are equal or in the correct proportions.

I teach health and wellbeing using the concept of ‘Primary Food’ – *the food that feeds our soul as being our true path to health and wellbeing – how the Quality of our relationships, Career satisfaction, Daily movement & fitness, and Sense of spirituality; feeling connected to nature, community, etc.. truly effects our overall wellness.

That’s why I created my 1,2,3, Vitality – Three months to health, wellness, and vitality program.
In 6 sessions we will navigate the contradictory world of health and nutrition, giving you a clear plan for simple and do-able practices to support your wellbeing and healthy lifestyle. 

You can read the program details HERE

And, in the meantime, get daily inspiration on my Instagram page.
To Your Health!


We Did It!


The Senate approved S. Res. 67!
Our lobbyist just got a call from Sen. Heinrich’s Chief of Staff. The National Health and Wellness Coach Recognition resolution was just passed by the U.S. Senate today by unanimous consent. It is Senate Resolution number 67 (S. Res. 67).
 So, what does this mean? The United States Senate now officially recognizes Health and Wellness Coach Week and Health Coaches “in their important work to improve the health and wellness of the people of the United States.”

To Your Health!

NEW! I’m Launching My Web-Site!

I’m thrilled to announce the launch of my web- site!
Please c’mon over and browse around To Your Health

It’s All About ME! *Self Care * Tips To Take It Beyond Mothers Day


How much time do you set aside for self care? While studying to become a Holistic Health Coach at the Institute for Integrative Nutrition ,self care was one of the first topics we discussed. Yes, even before we went into the details of nutrition, fitness and more.

I’m dedicated to being mindful of Primary Food as part of my lifestyle, which focuses on Quality Relationships, Physical Activity, Career Satifaction, and a Spiritual Practice as core elements to overall wellbeing. All four equal self care.

What’s self care, you ask? To me, it means taking the time to do things that are good for your body, mind and spirit. Because, it’s true, if you’re not happy & healthy on the inside, you are definitely not going to be happy & healthy on the outside. It’s just how it works!

Some of My Favorite Ways to Practice Self Care

Deep Breathing, Meditation, Prayer

Set aside a quiet space, and time in your day where you can sit in silence and tune inward. Deep breathing and focused concentration slow down the brain waves and make them more organized. This helps us to have presence, peace of mind and a practice of gratitude. If giving thanks is part of your practice, your inner light will shine!!

Sleep, Sleep, and more Sleep!

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

Eat Nutrient Rich Foods

This does not mean adhering to a strict or unchanging “diet”. It means eating in a conscious, simple way that is also more broadly varied. Try experimenting with fresh and colorful fruits and vegetables for a feel-good, clean meal.
The foods you eat become your blood, affecting the quality of your cells, tissues, organs, and your mind


It’s no surprise that drinking enough water affects your health. Backache, headache, fatigue, and digestive problems are all linked to dehydration. Understanding the significance of proper hydration will help to advance your health.

Move Your Body

Involve your whole body. Ditch the gym and exercise outside in the fresh air whenever possible. Stretching and deep breathing are vital for health.Walking, swimming, bicycling, and gardening are excellent.Meditative exercises such as yoga or tai chi are both gentle and effective.

Spend Your Time and Energy with Supportive People

Limit and cut toxic relations. Explore forgiveness. If something is not working, it’s time to change directions. One of the biggest lessons I learned was that trying to make something happen is counterproductive. A rejection is just a re-direction in life. Whether that is a job or relationship or anything for that matter, something even better is on the way. Believe that, and surround yourself with others who do too!
When I make loved and trusted ones a priority, I deepen my ability to surrender and let go of things/people that my heart isn’t aligned with. Spending time with positive people allows you to give and receive *vital for wellbeing!

Loving Touch,Massage,Orgasm

That’s right, I said it! I mean it too. You know that old adage, an apple a day?Well it applies here too. As long as you feel safe, empowered, loved, respected, and sexy. Besides increasing a strong body/mind/spirit connection, we benefit from touch, massage, loving connections, and especially orgasm on the physical, spiritual and emotional level.
Every loving couple should enjoy the rejuvenating effect of sensuality and sexuality – all of which affects marriage, commitment,emotions, diet,career,and social life etc…
Those who want cookies and ice cream all too often may be craving a different type of sweetness. We can eat an awful lot of green leafy veggies and not get anywhere near the healing effects that come from having great sex!

Use A Health Coach

Why could you benefit from a Health Coach? Making changes necessary to support your health can be a challenge – making them last can be even more difficult.
I work with busy men, women and families to achieve and/or advance health and wellbeing goals by providing do-able practices. I’m here to energize, promote, and council you to reach and maintain meaningful changes in diet and lifestyle.
Visit my Contact/Services page

I also recommend reading this article Why Self Care Isn’t Selfish to get more comfortable with idea of self care.

Ahhhh, simplicity! Give your body what it wants – Good Food, Good Water, Good Air, Good Exercise, Respect and Love.

To Your Health!

Introducing THE Perfect Diet!

If you spend any time on the Internet you’ve heard of a raw, vegan, gluten-free, paleo, flexitarian, GLYX, superfragalisticexpialidocious diet – just to name a few – all these diet trends are fighting for attention wherever you look, claiming to be THE way to solve all your health and weight problems. They provide long lists of scientific studies (which proof or disproof about anything if you just search deep enough) to support their cause as well as sell books and diet plans.

As an Integrative Nutrition Ambassador, studying over 150 Diet Theories, I truly know the world of diets and food trends. They all promise you to help you reach your dream weight and, even though many of these diets can in fact sometimes work, I say Get back to simple & real food to help your body find its way back to knowing what it genuinely wants and needs! Let’s stop with the dizzying labels and instead embrace our individuality — our bio-individuality, that is: There is no one perfect diet.

Diets don’t work.

I mean it! I can not think of one instance where someone followed a diet and was able to successfully keep their weight once they stopped dieting. Because, it’s true, diets do not work. And neither does banning certain foods or consciously limiting your calorie intake.

Now, before you start shaking your head, ask yourself; Do you live on convenience food? Even if it is low-fat, low-calorie, gluten free, all natural, etc… How often do you cook? Eat a meal you, yourself prepared? What food is in your home? Is almost everything in your cupboards or fridge processed in one or another way?

Of course, modern eating habits save a lot of time, but it is one of the reasons why relationships and attitude with food can seem totally confusing. These additives, preservatives, chemicals, salt, sugar, colorants and whatever other crap food companies put into these colorful packages mess with our brain, our taste, our emotions, our complete system. We are fooled into craving things which are truly bad for us and we have no idea anymore what real and simple food really tastes like.

Find your way back to simple and real food.

This does not have to happen overnight, but once you start incorporating real, unprocessed food into your daily life, your body will * wake-up * You will effectively clean your system from substances inhibiting weight loss, balance, and over all well being. One step at a time, you will learn to understand the signals your own body gives you. Listen to your body and it will show you the way to a genuinely balanced life!

As the go-to-girl for health/wellness among my friends,family,and also professionally as an Integrative Nutrition Health Coach, I have received lots of emails asking me;

I really want to be better but I just don’t know where to start?!

I went vegan, but it is sometimes so damn hard to keep up. Why can’t I stop thinking about eating cheese?

I’ve been completely gluten-free for months now but I’m still not losing weight. I still have low energy.

It’s things like this I hear from people all the time, and for this reason, I’m sharing something special with you!
Integrative Nutrition 6 Month Roadmap to Health and Happiness

This guide focuses on nourishing yourself with whole (good) foods and creating balance in all areas of your life. It’s a sample of how I work with people to improve health and wellbeing, meeting their personal wellness goals.

I’d love to work with you personally – I’ll be there to inspire you all the way!
Check out my Contact/Services page on this blog.

No More Diet Trend Trauma, OKAY?! If you agree – please like or share this article and tell me what you think in the comment below!

To Your Health!


Check Mark On My Gratitude List! I’ll Be A Guest On The Radio Program, *The Morning News With Danan Whiddon*

Victoria Pardue to guest speak on The Morning News with Danan Whiddon.
Victoria Pardue to guest speak on The Morning News with Danan Whiddon.

Hear me live on this Sunday, April 6th! I’m guest speaking on The Morning News with Danan Whiddon
I’ll discuss Gratitude, What’s a Health Coach, and my approach to health and wellness.

Plus the show will also include; Common Core Complaints – an interview With Jackie Thames, and 7 Foods You Need Stay Sharp After 40.
It’ll be a great show all around – Thanks for listening!


All Salads NOT Created Equal *TIPS* Building A Healthier Salad

Have you committed to eat light and healthy? You may think choosing salad is a no-brainer. But beware — salads can contain more calories and fat than you think. Consider these Integrative Nutrition tips to help you build a healthier, more nutrient packed salad.

1. Pick A Green Base
Spinach, Kale, Arugula, and Romaine pack the biggest nutritional punch.

2. Choose Your Veggies
Include all colors of the rainbow in order to receive a variety of vitamins and minerals.

3. Pack On The Protein
Protein sources such as chicken, tofu, and/or beans will make your salad healthier and ensure that you stay satisfied longer.

4. Add Healthy Extras
Toppings such as nuts, seeds, grains, herbs, or fruit add extra texture, flavor, and nutritional value.

5. Dress It Up
Extra Virgin Olive Oil and Vinegar are way healthier alternatives to creamy dressings, loaded also with hidden sugars. Add a hint of sea salt, black pepper and a squeeze of lemon to boost flavor.

If you’ve never been big on salads,please start with a strong foundation of greens. This is really important to your health. There are dozens of fruits and vegetables out there that can be combined in thousands of delicious ways – surely there’s a salad out there for you. Be bold. Try something new. Go online and search for recipes that use a variety of fresh ingredients that you like the most.

jules mirabella.png 1

Have you seen the Mason Jar Salad? Pictured above, this has become one of my most recommended – no excuses – ways to get greens in at your lunch hour or while traveling. Simple to assemble and no hassle to tote along. Best news…they keep for up to five days in your refrigerator. The complete directions can be found at Jules Mirabella’s blog ;

Thanks also to Ms. Mirabella for allowing me spread the good news. The much anticipated and newly released recipe book by Jules Mirabella, Mason Jar Salads and More, can now be ordered on her site or here jules mirabella

Hooray! Thank You Jules!

So are you inspired to liven up your lunch by following these quick tips to create a delicious and hearty salad? I’d love to hear some ways you boost the nutritional value of your salad – have a favorite recipe? Share it in the comments.

To Your Health!

*Roadmap to Health and Happiness* Tips from an Integrative Nutrition Ambassador!

As an Integrative Nutrition Ambassador and training Health Coach, I know my stuff. But it takes more than knowing my stuff to reach my own health and wellness goals. Despite the cliché, I put in effort and make conscious choices to maintain the best health of my life. I achieve success thru sensible physical activity and meeting realistic goals.

Diets don’t work!

Eating well and physical activity does. Approach health as a lifestyle (change), not a diet. Unless you plan to be on a diet for the rest of your life, you’re just going to go back to your former way of eating and likely gain back any weight you’ve lost. Eating whole, nutritious foods has to become a daily habit.
All calories are NOT created equal, and thinking you’ll maintain health simply by counting them or cutting them will likely leave you hungry, irritable, malnourished and not much healthier than you were when you started. Eating more fresh, raw- foods is a great way to increase your immune function, feel satisfied, add variety, and supercharge your health.
Crap is crap, no matter how many calories are involved. Calories from nutrient-rich foods versus nutritionally-bunk ones from processed or refined sugars and carbs will have different effects on the body. Healthy, nutrient-rich foods help maintain stable blood sugar levels, minimize cravings, while your brain signals your belly that it’s full. Nutrient-poor foods will have the opposite effect, causing hormonal havoc, spiking insulin, setting off cravings, dulling satiety signals and encouraging overeating. In other words: nutrient rich foods help keep weight in check naturally, no counting required.

Find good FOOD, and find what works for you.

Everyone is different and it might take a little trial and error to figure out what’s best for you. If you’re aiming to lose weight, never skip meals. I eat a fiber-rich breakfast like oatmeal with seeds, fruit and nuts. I drink lots of water throughout the day, cook broth-based soups and stews that are loaded with veggies, and eat all my dinners accompanied with loads of salad and vegetables. I limit or avoid, dairy, refined sugar, alcohol, and processed foods, but don’t deny myself, especially if it’s a couple homemade chocolate chip cookies for a treat.
A few ways I’ve made more fresh, raw foods a habit:
I focus on adding more raw vegetables and fruits – crowding out processed and refined foods -, rather than an all-or-nothing approach. I’ll be honest here — I don’t follow or even recommend a 100 percent raw diet. Balance is a beautiful thing, and you’ll still be vibrantly healthy if you eat lots of fresh, preferably organic, fruits and vegetables (say, up to 50 percent of your daily diet) along with healthfully cooked whole foods.
By far the easiest way to incorporate more vegetables and fruits into your daily routine is to keep them on hand, making healthy snacks, fruits, and vegetables a staple in the fridge. You’d be surprised how easy it is to whip up a snack – I can peel an orange faster than I can heat up pizza rolls! And again, it’s not all-or-nothing. You can pair an apple with nut butter or berries with yogurt. At our house, we love relish trays with a thick dip I blend(er) up using cottage cheese and seasoning. I also always serve avocado slices along side home cooked Curry, Cajun, or Mexican meals – adds a creamy texture while providing a healthy fat.
I drink a green smoothie everyday. Yes, this means kale. Otherwise, you can successfully add spinach to any green smoothie no matter what kind of blender you own. Try the following smoothie for breakfast: 2 cups mango, one banana, 2 cups spinach, and a little water or orange juice. Even picky kids will enjoy this recipe!

Get professional help, and not just with a nutritionist.

In the end, the best way to lose and maintain weight is to get healthy. You cannot sidestep nature. This means eating real food, moving your body regularly, getting adequate amounts of sleep, and finding ways to manage stress.
However, keep in mind that you don’t have to make all of these changes overnight! It’s a process. Just keep adding and eating more fresh and raw foods, finding healthy recipes you enjoy, and some gentle exercise.
You don’t need to do it alone and you can get invaluable assistance from a health coach, therapist, or personal trainer.
Check out my Integrative Nutrition Health Coach services on the Contact/ Services pages on this blog.
I’d love to work with you personally!

A *FREE* guide of the type of services I’ll offer is available by following the Integrative Nutrition Six Month Roadmap to Health and Happiness link (below).

You’re worth it, and your health is important, so don’t skimp! You’ll enjoy higher and higher levels of health and vitality!

To Your Health!

SPRING!! What better way to embrace the energy of the season than with healthful, light, and delicious salads?

Institute for Integrative Nutrition - Spring Salad Recipe Guide -

Ahh… spring, a refreshing time of year when our bodies naturally yearn towards cleansing and renewal. This is an incredible time for transition, growth, and renewed focus on personal wellness. With fresh, seasonal produce emerging locally, it’s also the perfect opportunity to gently cleanse from the heavier foods of winter and lighten ourselves up, inside and out.

Detoxifying through your diet doesn’t have to mean going hungry or even sacrificing your favorite foods; it can be as simple as just adding more healthy salads to your daily meals.

What better way to embrace the energy of the season than with healthful, light, and delicious salads?

Institute for Integrative Nutrition Spring Salads Recipe Guide is the perfect resource to inspire renewed energy, positive mood, and a balanced immune system.

Click below – The guide includes;
•18 delicious salad recipes submitted by IIN students and graduates.
•Tips for creating your own perfect salad, and preserving fresh ingredients.

Use the IIN Spring Salad Recipe Guide as an inspiration for a 3-5 day cleanse, or simply incorporate more salad recipes into your existing diet. Either way, your body will thank you.

To Your Health!