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Cooking & Recipes

Dr. Oz 3 Day Detox Cleanse Review

This past weekend, Zeena & I decided to complete the Dr. Oz 3 Day Detox Cleanse. The detox was comprised of drinking 4 smoothies per day for 3 daysbreakfastlunchsnack, & dinner. Along with the smoothies, we had to drink 1 cup of green tea in the morning, take a multi-vitamin, a probiotic supplementomega 3 fish oil supplements, and take an epsom salt detox bath. At the beginning of the cleanse you must weigh yourself and then record your weight each day until the end. Below is our review of the Dr. Oz 3-Day Detox Cleanse.

Dr. Oz 3 Day Detox Cleanse

Letisha’s Review:

So let me first start of by saying I didn’t HATE or LOVE this cleanse. There were aspects to it I found favorable & some not so favorable.

Note: As far as the detox baths go, well I didn’t take them. I don’t exactly like taking baths..so I chose to skip them.

Day 1:

The taste of the breakfast smoothie was just so-so and the lunch smoothie was disgusting (I literally drank less than half on the first day.) The dinner smoothie was my FAVORITE! I loved the combination of the mango and cayenne pepper (gave it a spicy/tropical taste). The snack smoothie was just your choice of the breakfast, lunch, or dinner smoothie.

By the end of the day I recall just wanting to chew something so badly and I remember thinking: “Who’s idea was this??!” (it was Zeena’s by the way..)

I will admit that I stayed pretty full throughout the day though.

Day 2:

I was a little more warmed up to the idea of just drinking all day and not being able to chew anything. I skipped the lunch smoothie and just had the breakfast  smoothie twice and dinner smoothie once. My body felt great and I was bloat-free!

Day 3:

I noticed I wasn’t craving sweet or salty foods, and when I became hungry, I simply craved fruits/veggies & protein. I still felt great and was bloat free on day 3! The smoothies also seemed to taste more vibrant.

Note: I did not make the lunch smoothie on this day either.

By the end of the cleanse, I dropped about 3.2 pounds of “junk weight”. I say junk weight because I don’t want to give the impression that this cleanse will make you lose actual weight from fat. The weight you are losing is bloat from excess water and waste. I typically fluctuate between 120 and 123 anyway, depending on if I’ve eaten and had something to drink recently.

Below I’ve organized a list my pros and cons for this cleanse…


  • Smoothies include lots of fresh fruits & veggieshealthy fatsomegasvitaminsminerals, & phytonutrients
  • You’re consuming all of these healthy foods RAW (yay!)
  • Dinner smoothie is delicious!
  • Reduces abdominal bloat
  • Rids body of “junk weight”
  • Helps regulate digestive system (great if you are experiencing constipation)
  • Keeps you hydrated (be sure you continue to drink water too!)


  • Lunch smoothie was disgusting
  • Cleanse is somewhat inconvenient (unless you pre-pack your next meal’s smoothie..it will probably be warm though). This would be easier to do over the weekend when you don’t plan on leaving the house.
  • Cleanse is expensive (Definitely cost me more that $16 per day)
  • All liquid, no chewing (I didn’t like this)
  • Very little protein in this clean (Very bad! Our bodies need protein!)

* I believe that the act of chewing is an important part of “satisfying” our hunger/cravings. Not chewing makes you feel like you are “missing” something. Also, chewing FORCES you to slow down the pace at which you eat so you are less likely to over-eat, stopping when you are full, whereas blended fruits and vegetables are very easy to consume fairly quickly, so you are more likely to over-consume calories. Your body takes about 20 MINUTES to recognize its full. If you suck your smoothie down in 10 and then 15 minutes later feel like you are busting at the seams, thats not good.

Dr. Oz 3-Day Detox Cleanse

Zeena’s Review:

Would I do this cleanse again? No. Although I loved the idea of providing my body with nutrients, I had intense cravings. I enjoy being able to eat fresh slices of watermelon and apples with peanut butter without liquefying it. 3 days of detoxing was PLENTY for me.

Day 1:

Excited for the 3-day detox, I drank my morning detox tea a little bit too fast. I felt somewhat nauseous so I took breaks from drinking it. The breakfast smoothie was delicious and had me excited about this cleanse.

Then the lunch smoothie came around. YUCK! It was hard to drink and had me gagging a few times. I finished most of it but couldn’t bear to get down the chunky leftovers.

Once dinnertime came around I was grateful to try a different smoothie. Dinner wasn’t as good breakfast but was a lot easier to get down than lunch. By the end of the day I felt dehydrated, my mouth was very dry! I didn’t drink much water because I felt full from the smoothies. By bedtime I was having intense cravings for nearly every food group.

Day 2:

On day 2 I woke up FULL of energy. I didn’t feel sluggish at all in the morning. So far I lost 1.2lbs. The morning smoothie was delicious again and I actually looked forward to it.

I couldn’t bear the idea of the lunch smoothie so I swapped the cucumber and celery for blueberries, which tasted yummy and tropical!

Day 3:

Third day in and I was ready for this cleanse to be over! I started to feel a bit sluggish midday, which isn’t common for me. I didn’t look forward to the breakfast smoothie and would have much rather had an egg white. I made the same swaps as Day 2 for the lunch smoothie, which went down well.

Total weight loss: 2.2lbs

Here are my pros and cons for this detox cleanse:


  • Detoxing your body from toxins
  • Giving your digestive system a break
  • Providing your body with essential nutrients you may lack
  • Small amount of weight loss


  • May result in slight binging after cleanse ends
  • Not getting a sufficient amount of other nutrients such as protein
  • I enjoy snacking in moderation which is not possible on this cleanse
  • Gross lunch smoothie

Overall I would recommend this cleanse to anyone who wants to give their body a rest from their traditional foods. This definitely is not meant to be a long-term solution to weight loss.  Consult your doctor before beginning any type of body detox.

Have you tried the Dr. Oz 3-Day Detox Cleanse? Comment below!

– Letisha & Zeena

Spinach Avocado Sandwich

I love sandwiches of all shapes and sizes: paninis, subs, burgers etc. They taste delicious and are easy to make. My biggest concern is eating sandwiches I didn’t make at home. I wonder; what am I really consuming? How much sodium? How much saturated fat? Any trans fats? (I hope not!).

So, what do I do to still eat yummy sandwiches without the nasty ingredients, you ask? Make them at home! One of my favorite homemade sandwiches to make is a delicious spinach avocado sandwich with egg and turkey. Yummy right?…read on!

 spinach avocado sandwich

Here’s what you’ll need:

  • 2 slices of whole wheat bread
  • 1 cup baby spinach
  • 1 egg (with or without egg yolk)
  • 1 slice of Turkey
  • 1/4 cup avocado


On toasted bread layer the spinach, turkey, egg and avocado. Feel free to mash some of the avocado to spread on the bread. Oh yes! Don’t forget your pickles! 🙂

Nutritional Information:

This sandwich is only about 300 calories, more than half the calories of sandwiches from fastfood chains like Quiznos, Arby’s, & Burger King which can have 1000+ calories. It contains 18g protein, 13g fat, 12g sugar, and about 500mg of sodium (more than half the sodium compared to fast food chains that have up to 2000mg sodium per sandwich (this amount can easily be reduced by not adding the turkey or egg).

What’s your favorite homemade sandwich? Comment below!

Peace, love and coconuts!


The Amazing Benefits of Sweet Potato

Benefits of Sweet Potato

Oh, how we love this sweet root vegetable and here’s why:

Sweet potatoes have a low glycemic index and are a great source of fiber, beta carotene, iron magnesium, and vitamins B6, C, & E

Just 1 cup (cubed) provides the following:

Calories: 114
Total Fat: 0.1 g
Cholesterol: 0mg
Sodium: 73mg (3% DV)
Potassium: 448mg (12% DV)
Total Carbohydrate: 27g (9% DV)
Dietary Fiber: 4g (16% DV)
Sugar: 6g
Protein: 2.1g (4%DV)
Vitamin A: 377% DV
Vitamin B6: 15% DV
Magnesium: 8% DV

Rich in antioxidants, this root can help keep your skin healthy and youthful in appearance, while protecting your delicate cells from damage. This also makes them great for helping to protect us from certain cancers and even help stop the reoccurrence of cancer. The high fiber content will keep your digestive system running smoothly while the potassium keeps your muscles working properly, including your heart! Sweet potatoes are also immune boosters, helping us fight off bacteria and viruses while Vitamin B6 in this veggie is said to help relieve premenstrual symptoms.


Organically-grown sweet potatoes are safer since they haven’t been treated with pesticides, choose organic and eat the skin to get more nutrients. If choosing non-organic sweet potatoes, be sure to peel them before consuming.

The best way to achieve the health benefits of sweet potatoes is by steaming or boiling. This method also offers a lower glycemic index, while boiling or baking raises this level. Also, consume a little healthy fat (3-4grams, not too much!) with your sweet potato to help with the absorption of beta carotene.

Don’t forget to check out our recipe featuring this yummy veggie next Friday!

Peace, Love, & Coconuts Sweet Potatoes! (Just kidding! We still love Coconuts!) 😀

– Letisha, Nalani, & Zeena

What the heck is MSG?

Okay, so we all know we are supposed to avoid MSG like our life depends on it…but what the heck is it??

MSG aka Monosodium Glutamate is basically a food flavor enhancer. It is a free amino acid salt that is designed to trick the brain into thinking that whatever we are eating is nutritious, flavorful and full of protein.


Food companies add it to their products to essentially save money. The more MSG they add, the less of a need to create nutritious and tasty food products. Why spend more money on actual ingredients when they can just add MSG??

Glutamate is found naturally in our bodies and other foods like mushrooms and tomatoes but it is different than monosodium glutamate. MSG is “free” meaning it acts as a neurotransmitter whichs stimulate processes in our body, the same neurotransmitter used by our nervous system.

But it doesn’t end there. MSG also stimulates the pancreas to produce insulin; higher insulin levels are correlated with fat storage and aging. MSG also stimulates our appetite which encourages us to eat. Because MSG makes us think that what we are eating is nutritious and healthy, we end up hungry only a short time after eating the meal with MSG because of the drop in blood sugar.

What are the potential side effects from consuming MSG products?

  • Headaches
  • Migraines
  • Sweating
  • Chest pain
  • Nausea
  • Diarrhea
  • Asthma Attacks

…just to name a few!

Always read the ingredient labels to protect your body from the harmful effects of MSG. However, we cannot only look out for the ingredient “Monosodium Glutamate”. We must be wary of its other nicknames including:

Autolyzed Yeast, Hydrolyzed Vegetable Protein, Hydrolyzed Protein, Hydrolyzed Plant Protein, Plant Protein Extract, Sodium Caseinate, Calcium Caseinate, Yeast Extract, Textured Protein (Including TVP), Hydrolyzed Oat Flour, Corn Oil

After a while, checking ingredient labels becomes a habit. Soon you’ll be checking everything you put in your cart for MSG!

Check out these helpful links for more info:




Peace, love & coconuts!

– Zeena

Homemade Flavored Water!

Many people are well aware that drinking water is an essential part of a healthy drinking-87155_640diet and for weight loss. Sadly, many are lured into sweet temptation of sugary juices, sodas, and energy drinks. A lot of drinks market themselves as “healthy” and “natural”, but in fact they are FULL of sugar, artificial sweeteners, dyes, and preservatives. For example, manufacturers of cranberry juice market their juices as “containing antioxidants” and as “an immune booster”. glass-618_640BUT! Cranberry juice often sold in popular supermarkets is sweetened with other juices (like apple) from concentrate. So this “antioxidant super drink” may not be so super. Also, the calorie and sugar content can be as high as a can of regular soda.

Switching from fruity and sugary beverages to simply water may be a little challenging for some people. A great compromise for those who love juice and those who want to add some flavor to their water routine is homemade & natural flavored water!

Flavored water is a combination of certain types of fruit and/or herbs infused with water. The sweetness and tanginess of the fruit when infused can provide a nice surprise to your ordinary beverage.

Why is flavored water good for you?

  1. Water = hydration. This means a happier and healthier body for you J
  2. Curbs cravings for the sweet stuff! You may love the fruity taste of juices, but flavored water can fulfill those cravings without all the calories and high sugar and other preservatives.
  3. Can help with weight loss. With flavored water you are savings on the calories. Also, ingredients such as mint and grapefruit which are great to infuse with your water, have be reported by some folks has fat flushers.

Here are some recipes for your own homemade and natural flavored water. Try ‘em and let us know what you think!

Cucumber & Melon

16 oz watercucumber-78789_640
8 slices cucumber (thin = about 2/8 inch thickness)
8 cubes honey dew melon (1/2 inch)
1 tbsp fresh lavender

~ Combine in a pitcher and let sit overnight in fridge, then enjoy.

Tangy Citrus Sunrise

16 oz waterfruit-15408_640
8 tbsp fresh grapefruit (scoop only the fruit on the inside)
5 thin slices lime
3 thin slices lemon
5 mint leaves

~ Give the mint leaves a slight smash between your palms. Add all ingredients to a pitcher. Let sit overnight in fridge and enjoy in the morning!

Berry Elixir

16oz waterbackground-2277_640
½ cup fresh blueberry
½ cup fresh raspberry
½ cup fresh blackberry
5 thin slices lemon

~ Combine berries and lemon into a pitcher and give them a slight smash with a spoon. Add water and refrigerate overnight, then enjoy the berry goodness! 

Tip! If you love bubbles, but want to quit soda, try adding seltzer water to your infusion.

If you have your own favorite water we’d love to know the recipe!

Peace, love, & coconuts!

– Nalani

Favorite Ingredient Friday: Apple Cider Vinegar!

A new month means a new favorite for Favorite Ingredient Fridays. For the month of April, our favorite ingredient is..

Apple Cider Vinegar!

Apple cider vinegar (ACV) has been used for thousands of years and primarily for its apple cider vinegarmedicinal properties and as a condiment for food. In many regions in the United States and around the world ACV is being reintroduced to populations and praised as an all-in-one health promoter.

What is Apple Cider Vinegar?

This great ingredient is made from exactly what you think…apple cider. Apples are crushed and strained to produce a cider which is then fermented. The result is a health beneficial acidic product.

Why is Apple Cider Vinegar so great?

There are many reasons!

First, ACV possess anti-fungal, anti-bacterial, and anti-viral properties. This is why for thousands of years it has been used for preventing or treating illness such as the common cold to more severe ailments such as cancer.

Many of the benefits of ACV are believed to stem from its ability to balance the body’s pH. When in the body, the vinegar produces malic acid and acetic acid which makes the body become alkaline (pH level 7.35 to 7.45). It is good to have your body be in this alkaline range because if it is too acidic or basic then it can lead to a variety of health issues such as formation of kidney stones (this also depends on the foods you consume and your lifestyle).

The second reason that ACV is so great is that it can be used so many different ways in order to treat a number of health ailments and provide health benefits. Vinegar has been used for:apple-5764_640

  • Personal Care:
    • Acne treatment
    • Weight Loss
    • Dandruff relief
    • Immune system booster
    • Allergy relief
    • Acid Reflux
    • Detoxifier
    • Inflammation reduction
    • Whiter teeth
  • Home Care:
    • Bathtubs
    • Toilets
    • Floors
    • Laundry

Here are some other great resources for Apple Cider Vinegar…

Check back every Friday this month to learn about our favorite ways to use this natural magical ingredient!

– Nalani

Why EGGS Are Better For You Than You Think!

For many years now eggs have gotten a bad reputation as an unhealthy breakfast item. Eggs have been labeled as the cholesterol raiser…eat an egg then BAM, cholesterol through the roof!

However, American consumers are taking another look at eggs and giving them a well-deserved second chance.

Let’s examine the nutritional facts of the egg…

Medium Sized (44g)egg-52915

  • Calories: 63
  • Total Fat: 4g
  • Saturate Fat: 1g
  • Cholesterol: 186 mg
  • Sodium: 62 mg
  • Total Carbohydrate: 0g
  • Dietary Fiber: 0g
  • Sugars: 0g
  • Protein: 6g

Yes, the cholesterol level is little high, however this is not necessarily a bad thing. You also get 6 fabulous grams of protein, and it’s not high in calories.  Other not widely known benefits are that eggs are rich in Vitamins in A, D, E, B, zinc, omega 3 fatty acids, and carotenoids. All these fantastic vitamins and antioxidants means benefits to your skin, eyes, heart, and immune system.

There are so many ways to prepare an egg and turn this breakfast item into a anytime meal.


  • Egg  & Veggie Burrito
  • Egg & Avocado
  • Egg & Brown Rice
  • Sautéed vegetables with scrambled eggs
  • Hard boiled egg with Salt and Pepper
  • Deviled eggs

So go ahead, give eggs a second chance and get crackin’!

Peace, Love, & Coconuts.

– Nalani

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Delicious Antioxidant Tea

Antioxidant Tea

I absolutely love tea. It has so many amazing health benefits, it’s hard to not incorporate it into your diet. I don’t drink coffee too often but when I crave it I try to drink a cup of tea instead. My sisters and I can spend forever browsing the tea sections in the supermarket. I love all Yogi teas as well as Green tea and Chamomile tea. When looking for a good tea I focus on the herbs and their individual health benefits rather than the “claim” of the tea itself  (lately, I’ve been in LOVE with Hibiscus tea!)

So, what are the so called “benefits of tea”?:

  • Antioxidants (catechins) in certain teas protect the body against cancers; help fight free radicals; aide in anti-aging
  • Tea hydrates the body
  • L-theanine (amino acid in tea) may aide in relaxation of the mind/sleep
  • Certain teas may lower cholesterol; reduce inflammation
  • Tea boost immunity; promotes circulation in body
  • Polyphenols (antioxidants) in tea aide in digestion
  • Green tea aides in weight loss; prevents diabetes, cancers, heart disease; relaxes mood; boosts endurance; keeps skin looking beautiful 😉
  • Ginger tea aides in digestion; treats nausea
  • Hibiscus tea may boost immune system; reduce body bloat

One of my favorite tea beverages to make is chalk full of antioxidants and other beneficial goodies! I love the different flavor that each tea gives off, creating a delicious concoction.

Antioxidant Tea

My favorite brew for a delicious antioxidant tea includes Green tea, Hibiscus tea, Yogi Peach Detox tea, and Lemon and Ginger tea. I always add a few lemon and orange slices for added taste.

Peace, Love, & Coconuts! (mmm coconut tea..)

– Zeena

“Nutrition Facts” Label Explained

photo 3Nutrition labels are on nearly every food we eat, whether it is a carton of eggs or a bottle of our favorite juice. These labels hold valuable information, but how well do we know what it all means?

Here are the daily suggested requirements of macronutrients (carbohydrates, proteins and fats):

·   Only 7% of calories should be saturated fat

·   Less than 2 g of trans fats 

·   Less than 200 mg of dietary cholesterol

·   Less than 2300 mg of sodium

·   130g of carbohydrates per day for adults and children

·   Sugar should be limited to 25 grams per day or 100 calories (since 1 gram of  sugar contains 4 calories)

·   38 g of fiber for men 50 and under and 25g of fiber for women 50 and under

Everyone’s body is different and may require different levels of certain macronutrients. It is also important to consider how many calories you desire to consume in a day as well as your desired weight maintenance or weight-loss.

Once it becomes second nature to decipher a nutrition label we can begin to eat foods that are healthier and more nutritious!

Helpful Tips:

Look out for serving sizes! The nutrition facts typically only display the numbers for oneserving size. If there are 4 serving sizes in a chocolate bar and you eat the whole bar, you’d have to quadruple the numbers in order to get an accurate representation of what you consumed.

Trans fats should be avoided at all costs! Don’t immediately believe a product that claims “0 grams trans fats!”.  Always check the ingredients and if it says partially hydrogenated oil, shortening, or hydrogenated oil then it contains trans fats! The FDA only requires .5 grams or less of trans fats in order for food manufacturers to label them trans-fat free.

In order to quickly determine whether a certain nutrient is low or high based on the nutrition label, use 5% and 20% as your guidelines. 5% or less typically signifies that the nutrient is low. 20% or more means the nutrient is high in the product. (FDA)

Remember! Everything in moderation!