6 Great Tips To Get Ready For GoldeNature Detox Week (coming soon!)


Things happen…

Even during a week when you planned ahead and succeeded in following all your healthy habits…sometimes we slip a little. Whether you enjoyed a happy hour last night or feel dragged down from the picturesque cake you had at your best friend’s birthday party, you just need to flush all those unwanted toxins out of your body.

Your detox diet cannot come quickly enough!

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Fall Asleep, Stay Asleep and Wake Up Fresh!

bedroom-1006526_1920No doubt sleep is important: it gives our bodies rest to be active and full of energy during a day; good sleep boosts immune system, and even supports our hormones’ proper functioning.

Did you know you are actually losing weight when you follow healthy sleeping habits?

A good night sleep is so crucial that you should start preparing for it much earlier than you might think.

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Costa Rica Retreat

My husband and I went to Costa Rica 3 times before we decided to take a group of friends there. The first time, it was an all-inclusive resort. We loved everything! However, we realized it was not a real experience, and didn’t give us a real feel of the country, even though we did take couple of excursions. The second and third time, we went on our own: rented a condo, lived among locals, went shopping, made friends. We also rented a car and drove across the country. We loved it even more! We got so excited, that we decided not just to invite a couple of friends to join us, but to do an entire healthy retreat there instead.

Costa Rica is one of the cleanest countries: they almost don’t use pesticides on their produce, and their cows are grass-fed. It is also very safe. Seems like a pretty great place for a retreat! So how did it go? Well, we did the trip, and here’s what went smoothly, as well as what we’d like to improve: Overall, it was a great experience! We learned a whole lot about our business, about our friends, and of course about Costa Rica.

The good stuff:

Assuming it was our first trial run, it all went absolutely smoothly. Everyone from the group was able to make it. The pickup bus met us at the airport, our rooms were ready for us. We took somewhat of a risk coming in May, considering it was the beginning of the rainy season, however the weather turned out to be just great! Delicious fruits and veggies in-season were available for us at the local markets. We were buying fresh, just-caught fish from the local fisheries. We had healthy breakfast and lunches together that were fresh and delicious. Our group was very friendly and supportive, and we had a great time together. We had sport sessions every morning; a sunset photo session, and belly dancing sessions. And we had a very romantic sunset boat trip to nearby islands!

What we could improve:

We could have used some help during the day to add variety to our meals. We would have liked to have had a dedicated travel agent, or someone responsible for food. Both of us were too busy organizing everything, and there was limited time for the nutrition sessions I had planned. It would have been beneficial for my husband and I to have come at least 3 days before the group to ensure that everything is ready. Even though we were not responsible for the day trips, we could have checked better as to which group came most recommended. One of the important trips that was supposed to capture many of the country’s attractions turned out to be a disaster. There was no dedicated tour guide. The bus driver was neither a good tour guide, nor a good driver. The drive was rough and the bus was old. Interesting that we took this same trip two years ago, and it was the best trip ever! Keeping the experience consistently good is a priority of ours moving forward. Yet it was a great experience – take a look at the evidence below.

Would we do it again?

Absolutely, and taking great care in choosing a good tour guide, as we can then concentrate on the actual retreat, and put our hard work toward making the experience top notch!

How does the saying go? One picture worth thousand words? How about video then?

Happy Healthy-Snacking!












For most of us, snacking is a pretty regrettable thing we occasionally (or more than occasionally) do. It always has a negative connotation attached to it, almost as if you’re cheating between meals. However, what it all really comes down to is your choice of snacks!

Healthy snacks not only nourish your body, but also keep your appetite under control, causing you to not overeat during meals, and actually helping you lose weight!

Research shows that eating every four hours helps to keep your metabolism charged and your energy level high.

Eating nutritious snacks will help keep you body energized and help you lose weight. Protein promotes growth of lean muscle mass, which boosts metabolic rate and increases calorie burn while fiber improves digestion. A well-balanced snack should have 10 grams of protein and about 5 grams of fiber.

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead.

Each of these snacks is easy to make and pack, has less than 200 calories and will help with those 3 p.m. cravings.



One cup of  edamame (boiled soybeans) with some seasoned salt contains 17 grams of protein, 8 grams of fiber, and 189 calories.





Whole Wheat Crackers and Nut (peanut, almond, cashew) Butter


Pick some good quality multigrain crackers and a tablespoon of peanut butter. This nutrient-rich snack has just 193 calories and about 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer.






Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber.




Snack Bars


If you’re craving some sweets, and looking for a health bar to fill the void, be sure to check those ingredients and be prepared to pay a bit extra. Brands like LaraBar , KIND or Vega are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low in sodium, loaded with vitamins and minerals, and contain around 200 calories.





Fruits make a great snack especially when in season. The average serving of fruit is around 70 calories.

My favourite snack is large pink lady apple, cut in quarters, cored, with ½ teaspoon of almond butter on each quarter. So delicious! Sweet apples are quite high on glycemic index; fiber in nuts lowers the glycemic index, at the same time making this snack more filling.


If you’re in the mood for good-looking snacks – try this:

  • cherry tomatoes
  • Bocconcini mozzarella balls
  • basil leaves

Skew tomatoes, cheese and basil on a toothpick and enjoy healthy and aesthetic snack.








Other great fat-burning snacks:

  1. Plain yogurt with berries and freshly ground flaxseed.
  2. Whole-grain crackers with some cheese or high quality canned tuna
  3. Cucumber and bell pepper slices with hummus.
  4. A hard boiled egg sprinkled with smoked paprika or salt with herbs
  5. Fresh vegetables with plain yogurt and herbs


So there you go! Enjoy these super-quick ideas for some tasty, healthy and satiating snacks!

How To Turn Water Drinking Into Habit

Healthy looking skin and hair? Proper digestion? Natural detoxifier?

The answer is WATER. Our body is more than two-thirds water, and we need to keep it hydrated.

There are many reasons to drink more water like toxin elimination, healthy blood and bones, lubricated joints, proper digestion, alertness, healthy skin and much more.

But what if you don’t like plain taste of water?

Do you find it difficult to fit those 6 or 8 glasses of water into your busy scheduler?

Watch the video below and get some ideas how to drink more water and how enhance the taste of water.