Anti-Inflammation diet Sample Menu

Day 1

  • Breakfast : Grass Fed Beef with roasted red jalapeno, cilantro, tumeric, garlic, olive oil and pink Himalayan salt and tomato sauce
  • Snacks: Keifer, pecans, walnuts
  • Lunch: Shrimp Scampi w/ tomatoes and green salad with fermented peppers (basil, garlic, tumeric, walnut pesto/balsamic dressing
  • Snacks: Bone Broth with stewed beef
  • Dinner: French Onion soup made with dense bone broth, loaded with thyme


Day 2

  • Breakfast: Eggs with sauce of roasted red jalapeno, + fresh cilantro, tumeric, garlic, olive oil and pink Himalayan salt & tomato
  • Snacks: Eggplant dehydrated chips with guacamole (lime, tumeric, moringa, fermented peppers)
  • Lunch:  Veggie & chicken red curry and papaya salad
  • Snacks: beef broth with raw egg yolk, well cooked kale and kimchee, pistachios, pecans
  • Dinner: Kampachi, cooked spinach
  • Drinks:1/4 gallon water, Quart Tea, 16 oz Ginger/Tumeric/Lemon Kombucha, 3: 1-oz CBD cannabis juices

Day 3

  • Breakfast: Chicken/Olena bone broth, egg yolk, 24 hour cooked chicken, kim chee
  • Snacks: pistachios, Chicken/Olena bone broth with parsley and kimchee
  • Lunch:  Chicken/Olena bone broth with parsley and kimchee
  • Snacks:  LauLau
  • Dinner:  Oven roasted chicken, Pecans with honey …Bone broth with parsley and kimchee
  • Drinks:1/4 gallon water, Quart Tea, , 3: 1-oz CBD cannabis juices

Day 4

  • Breakfast: Sauteed Beef & Kale in bone broth,  topped with guacamole (lime, tumeric, moringa, fermented peppers), 1 over soft egg yolk with sauce of roasted red jalapeno, + fresh cilantro, tumeric, garlic, olive oil and pink Himalayan salt & tomato
  • Snacks:  keifer with blueberries, strawberries, nuts
  • Lunch: Acai bowl with nuts, piece chocolate
  • Snacks:  guacamole (lime, tumeric, moringa, fermented peppers) with eggplant dehydrated chips
  • Dinner:  Tom Kha Gai with fish/chicken bone broth, fermented juice, olena & egg yolk ; piece chocolate with pecans
  • Drinks: Drinks:1/4 gallon water, Quart Tea, , 3: 1-oz CBD cannabis juices

Day 4

  • Breakfast: Sauteed Amaranth greens with coconut oil and  soft boiled eggs with kimchi
  • Snacks:  beet hummus with ulu chips
  • Lunch: leaf lettuce salad with sardine salad (made with yogurt)
  • Snacks:  mac nuts
  • Dinner:  Seared Ahi with sesame sesame, cucumber & arakame salad with fermented mango wine vinegar, well cooked dino kale in beef bone broth
  • Drinks: 1/2 gallon water, Quart Tea, 16 oz Ginger/Tumeric/Lemon Kombucha, 12 oz Hibiscus/Cinnamon tea


7 Reasons to drink lemon or lime water


1. Helps your liver eliminate toxins

Your liver loves warm lemon/lime water as it purifies and stimulates by liquefying bile and inhibiting excess bile flow. Also the liver is able to produce more enzymes from lemon/lime water than from any other food. Your liver works very hard and is crucial to the function of many other body processes – a little lemon/lime support and nurture leads to a healthy and happy liver.

2. Helps digestion

Warm lemon/lime water increases the acidity of your digestive system as it is very similar to saliva and the digestive juices of the stomach which break down the food. It improves your body’s ability to absorb nutrients which then helps with reducing feelings of hunger.

3. Helps elimination of toxic wastes

Warm lemon/lime water helps your bowels to eliminate naturally and easily. It also helps dilute accumulated uric acid which causes arthritis or gout when it builds up in the body. By supporting the liver in its detoxifying role it helps prevent acne. It gently flushes your kidneys and cleanses your lymphatic system, another channel for the elimination of toxic waste products.

4. Balances pH

Lemon/lime water has an alkylizing effect in the body (yes, even though they are acidic foods they have an incredibly alkaline effect in your body once they are metabolized!) and even drinking it just before any meal will help your body maintain a higher pH than if you didn’t drink it. When your body has a higher internal pH, that is, more alkaline, it is far more resistant to most major (and minor) diseases which thrive in an acidic environment. Cancer cells for example breed better in an acidic environment.

5. Protects your cardiovascular and nervous systems

Lemons and limes are high in potassium which is a mineral that works alongside sodium and is vital for the smooth working of the nervous system and brain. Low potassium levels can lead to depression, anxiety, forgetfulness and brain fogginess as well as muscle cramps and arrhythmias. Potassium is crucial for heart health and can help prevent stroke.

6. Boosts your immune system

Lemons and limes contain good ratios of calcium and magnesium in plentiful quantities. These minerals work together to prevent many health problems. One lemon has 30.7mg of the antioxidant Vitamin C which is great for fighting off colds and chest infections. Lemons and limes have very high levels of the antioxidant Hesperidin which is anti-inflammatory and believed to have anti-cancer activity.

7. Helps weight loss

Lemons are high in pectin fibre which helps fight hunger cravings. By cleaning out toxins and internal waste it helps speed up weight loss, and in addition it promotes quick bursts of energy. Because it works proportionally, the more you drink the more weight loss should speed up. If you replace your other drinks with lemon water you also have the advantage of a zero kilojoule drink.



First thing in the morning on an empty stomach, before eating or drinking anything else, squeeze half a lemon or lime into half a glass of warm water. Stir it and drink. The water will turn cloudy when you add the lemon or lime. It is good to then wait between half to one hour before you eat to get the best results.

  • Don’t use bottled lemon or lime juice – use fresh fruit.
  • Make sure the water you use is pure – filtered or spring water
  • Make sure the water is warm – don’t use cold water as it is very hard on the digestion slowing it down and hot water will kill the enzymes in freshly squeezed juice
  • Don’t add sugar or other sweeteners

If you want more from your lemon/lime water you could really spice up your metabolism by simply adding a pinch of ground cinnamon and a pinch of ground ginger. The cinnamon would be a great addition if you have any issues with blood sugars.

This is such an easy habit to adopt, it’s cheap and certain to build your health. Try it out for a month and see how it can radically change how you start your day.

So, which of the benefits that warm lemon/lime water offers would be the one to get you started on drinking it daily? Tell me in the comments below. Or is you already know and love lemon water what benefits have you noticed?


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Therapeutic Massage to nurture your Essential Self ~

Theraputic Massage Sessions to nurture the Body, Heart and Mind

Come to beautiful Kealakekua Bay on the Big Island of Hawaii and let me and guide you into a deeply restful presence that therapeutically opens your body’s healing abilities and replenishes the entire being, leaving you feeling relaxed, revitalized and whole.

My Style: Listening to your individual needs, I combine my understanding of anatomy with compassion and heart-centered warmth to customize each session especially for you.  My approach to bodywork is influenced by Taoist mind-body practices and 5 Elements Theory.  My work is characterized by slow, nurturing long strokes & deep anatomical detail work, making the session both therapeutic and relaxing. I also use rhythmic rocking, compressions, stretching, & holding to encourage deep relaxation so the body, heart and mind can find its own equilibrium, increased ease and openness.

Modalities: As appropriate, I blend different modalities into therapeutic and relaxing bodywork sessions.  After sessions I offer self-care recommendations including stretches, yoga, subtle body practices and qigong.

  • Deep Tissue
  • Esalen (slow-long-flowing-integrative)
  • Table Thai stretching
  • Acupressure
  • Chi Nei Tsang (abdominal-organ)
  • Medical QiGong

Training: I have been practicing since 2006 and have over 1000 hours of massage training in a range of bodywork modalities.  I am certified as an advanced massage practitioner in San Francisco, CA  as well as in Hawaii: MAT-11847

Rates: $90 / 90 minutes      (Kama’aina rates often offered on Yelp)  Out-call massage services available for an additional fee

Schedule a session: (808) 938-2743  or  Studio is in Captain Cook (Kealakekua Bay) down Napoopoo Road on the Big Island of Hawaii about 20 minutes from Kailua Kona

The Tao Within Massage

Read reviews of The Tao Within Massage

The Tao Within Massage & Wellness
Located at

82-5682 Kahau Place,
Captain Cook,

Phone: (808) 938-2743

Springtime Wellness

It is Spring, the season of renewal and rebirth. It embodies the spirit of new beginnings and sweetness of endless possibilities. It is a powerful time of growth, creation, clarity, inspiration and awakening. It is a time to creatively look at our lives and find a new ease in making new plans, commitments and decisions. It is a powerful reminder of what we focus on, grows. In Chinese Medicine, Spring corresponds to the Wood element and when strong, gives you clarity and a sense of purpose and direction, an ability to envision possibilities and weave dreams. It gives a person emotional stability, more decisiveness, and a greater capacity to flow with life while staying focused on your ultimate goals.

The Spring and Wood element governs the liver and gallbladder meridians and we focus on these channels to promote detoxification. Springtime is the most potent season to cleanse and detoxify, where one clears out what is no longer useful, and opens up to new possibilities and ways of relating to ourselves and the world around us.

Being prone to headaches, eye problems, nervousness and irritability, is an indication that you have a Wood (liver/gallbladder) element imbalance and springtime is a good time to address these wood imbalances. You can do that in a few ways with nutrition, cleansing, bodywork and lifestyle.

Springtime Nutrition:
Food is medicine. In Spring, eat green… and the darker, the better. Green whole foods are vital for energy, focus, well-being, immunity, food cravings and balanced nutrients. Green whole foods contain antioxidants, vitamins, minerals, amino acids, active enzymes, bioflavinoids, carotenes, sulforaphane, isothiocyanate and indoles help the liver break down and excrete carcinogens, chlorophyll and other phytonutrients necessary for cellular metabolism, repair and protection.

Foods that nourish the blood and liver, such as dark leafy greens, grains and fish are especially important. In Spring, our diet becomes lighter and there is an opportunity to look at old eating patterns with new awareness. Ideally, we want to eat whole foods that give our bodies the most vital energy. By eating smaller, balanced meals and regular intervals, the liver is well supplied with nutrients and not obstructed. By shopping at the local farmers’ market, we can pick our seasonally grown foods that are alive, fresh and have the greatest benefit to our health.

Greens have been a traditional part of the spring diet as they are highly alkaline, cleansing, and building. The active part of greens is chlorophyll, which is a powerful healing agent. Chlorophyll closely resembles hematin, which forms hemoglobin when combined with protein, and is the largest molecule that carries oxygen in our blood. Chlorophyll also has a magnesium molecule at its core, contain 10-20% protein, and contain calcium, phosphorus, B Vitamins, C, E and A.

Even though you want to emphasize seasonal foods and eating “green” in the spring, you want to balance your foods with other colors and select fresh, ripe produce with the deepest colors. When possible, avoid freezing because that breaks down the cellular wall of the foods which make them less digestible.

The way we eat is also important in the nutrition we receive from food. Relaxing, appreciating and enjoying food as we choose, prepare and eat it makes it more nourishing. If we appreciate the healing properties of the food we eat, breathe deeply, chew well and take time to digest our food more vital nutrients will be assimilated by the body.

Spring Cleansing:
As Spring is the Liver season, it is the best time to help your liver detoxify. This will help you create a clearer harmony between your inner and outer life. Cleansing will help release stagnant emotions, including irritability, anger and frustration. It will boost your digestion and leave you feeling lighter, more vibrant, energized and clear. It strengthens our ability to make the changes we deeply want in our lives.

There are a few options for cleansing, and I can work with you to determine a cleanse best suited for you with recipes, a schedule and support.

  • 1-3 day fast with nutrient water and juices
  • 1-2 week detoxification/elimination diet with brown rice, vegetables and seaweeds or kitcharee
  • Liver/Gallbladder flush (24 hour process)
  • For Herbal support I recommend using Planetary Herbal’s Bupleurum Liver Cleanse. This includes Bupleurum, a strong Chinese herb for detoxification as well as a powerful blend of other detoxifying herbs including Milk Thistle, Dong Quai, Cyperus Rhizome, Chinese Peony, Dandelion root, etc.
  • Heel’s homeopathic “Detox Kit” for 4-6 weeks for lymph, liver, kidney and intestinal cleansing. 

Springtime Bodywork ~ Chi Nei Tsang:
Spring is an especially good time to receive bodywork for detoxification, clearing and restructuring the body. While general massage is effective at moving toxins, replenishing your being and calming the nervous system, Chi Nei Tsang (Taoist organ massage) is effective at opening the body’s natural healing abilities as well as stimulating digestion and organ detoxification. It also offers focused support for the Liver and Gallbladder. It increases secretion of bile in the gallbladder which improves digestion. Receiving Chi Nei Tsang during a cleanse improves the liver’s ability to distribute nourishment, form/breakdown blood, and filter toxins from the blood.  Some people find this modality complimentary to colonics.

Other Springtime lifestyle support:
o For clients interested in Yin Yoga, there is a specific Wood Element sequence that targets the Liver/Gallbladder meridians and supports detoxification that I offer in the Spring
o Sleep. When you sleep, your body naturally rebuilds the nervous system. 11pm – 3am is Liver/Gallbladder time, which is why Chinese medicine recommends one goes to sleep by 11pm, to ensure maximum restoration and rest.
o Sauna aids in detoxification, elimination and cleanses the blood
o Gardening puts you in touch aliveness and the energy of newness and growth
o Meditation and mental relaxation allows you to cultivate openness and peace of mind while developing your ability to focus and make clear decisions. Reminder that what you focus on grows.
o Exercise will nourish your vital energy and help clear, open and strengthen the body and mind as well as stretching the muscles, tendons and ligaments. Exercise in nature: go for hikes, bike rides, practice QiGong in nature.
o Clean your home and office as this supports the old energy leaving and making room for the new

Memory & Cognition

Would you agree that “to live is to know“?

What we know is a function of how we have lived and are living our lives.   Our lifestyle, habits and choices create our reality and what we know.  Conversely, what we know creates how we live.  These are inextricably linked and feed each other.  When we look objectively at our lives, we can see how they mirror our values, belief systems and conscious/sub-conscious realities.  We also can remind ourselves that our life choices reflect and construct what we know, which is why they are important. 

Memory and magic – how might you view things differently now?

The parallel between magic and memory for me is that we create what we see in ourselves.   The power of “active imagination” and self-suggestion is really strong for in both memory and magic.  We believe what we deeply believe to be true.  I think our memory will be stronger when we create new experiences and infuse our experience with intention.  We also infuse “magic” with truth when we believe that it’s actually happening.