Tara Liz’s Holiday Health Tips

Hello friends, happy holidays!

I hope you are enjoying the early days of this festive season. Although it is a magical time of year, it can also be a bit stressful… making it hard to maintain health as a priority. From running store to store buying presents, traveling to see friends or family and attending holiday parties… it’s very easy to find yourself rundown. For this reason, it’s especially important to boost your immune system and remain laser focused on your health. There is nothing fun about being sick in bed on New Year’s Eve…

Tips to Stay Healthy this Holiday Season:

1. Eat a Healthy Breakfast
Start your day with lean protein, vegetables, whole grains and/or fruit. For example: Oatmeal with berries, a protein shake, smoothie or eggs with veggies.
Bonus Tip: Eat an apple a day and you will keep the doctor away. You can add this to your smoothie, juice or enjoy with delicous almond butter.
2. Get Moving
Do not skip your workouts! Make sure to exercise at least 3 times a week, even if it’s for twenty minutes. Exercise is good for the body and brain — and new research suggests it could boost your immune system and possibly even help it guard against cancer.

3. Add in Garlic

Garlic is medicine and it’s important to eat it to prevent sickness. It also adds a delicious flavor to meals. Garlic contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer. Aim for two raw cloves daily. Add garlic to your eggs, spinach, pasta sauce or fish.

4. Stay Hydrated
Aim for 6-8 glasses of water daily. If you are going to be drinking alcohol, drink one cup of water for every drink you have. And Add lemon to boost your immune system!
5. Greens! Greens! Greens! 
Add in greens to at least 2 out of 3 of your meals. Greens will keep your body alkaline, uplift your mood and boost your immune system. They contain antiviral and antibacterial agents that keep you disease free.
Bonus Tip: Adding the following cruciferous vegetables to your daily plate is like taking an anticancer pill: arugula, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, or watercress.

6.) Find time to relax, de-stress and aim for 7-8 hours of sleep 
Deep breathing exercises like Dr. Weils 4-7-8 breathing techniques can help with reducing stress so that you don’t get run down.  Unwind by taking a warm shower or bath at the end of the day. Turn off your phone, tv and disconnect from your day. This will help you sleep like a baby.
7. Eat More Fish
Don’t skip shellfish, unless you are allergic of course. Shellfish such as oysters, lobsters, crabs, and clams contain selenium which helps white blood cells produce cytokines. Cytokines are proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
8. Drink Tea Daily
Tea is not only soothing and relaxing but it will also help you stay healthy this season.
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too. Enjoy several cups daily!
Bonus Tip: To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.

9. Swap out Potatoes for Sweet Potatoes
Skin is an important part of your immune system. It a crucial organ, covering an impressive 16 square feet. Skin serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. “Vitamin A plays a major role in the production of connective tissue, a key component of skin. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.
Aim for a half-cup serving, which delivers only 170 calories but 40% of the DV of vitamin A as beta-carotene. They’re so good and will help fight sugar cravings as well! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe. Check out my Baked Sweet Potato Fries Recipe here.
10. Enjoy Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.
Shiitake, maitake, and reishi mushrooms appear to give your immunity the biggest punch. Eat at least ¼ ounce to 1 ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, sauté with a little oil and add to eggs for breakfast.

Stay healthy this holiday season and have fun!! Warm wishes to you and your family.
Tara Liz

Healthy Steps Vacation Tips



I can’t believe it’s August already! I hope you’ve enjoyed the first half of the summer and have taken time for a little fun in the sun. If you’re anything like me, you’ve indulged in a few summer time treats… maybe too many at times! It never is an easy task to strike a balance between health and wellness during road trips to the beach, flying to vacation destinations or visiting friends/family. We’re often held hostage to whatever meals and snacks are available in transit, and the selections are typically not the best.

Here’s the good news… you can beat the travel hangover! We all know the feeling… arriving home a little bloated, afraid of the scale and fatigued. The key to maintaining a sustainable healthy balance while away from home is actually rather simple when you incorporate a few strategies. If you plan ahead and set realistic goals, you will come back feeling great! Let’s be clear, you do not have to deprive yourself. You should enjoy your time away without feeling overly constricted.

When you are on vacation, more often than not, you will indulge in “Treat Meals” as I call them. I will dive into further detail about the “Treat Meal” concept in my next blog; However, the key point (in the vacation context) is that you’re going to enjoy more treats than usual. The best way to counteract this temporary indulgence is to incorporate smart healthy steps into your routine.

So, how do you find balance and maintain a healthy lifestyle during summer vacation? 

Follow these tips to stay on track while you’re away and get back on track once you get home… 

Healthy Steps Vacation Tips:

1.) Incorporate dark leafy greens, vegetables or fruit into at least 2 out of 3 meals every day.

2.) Add movement into each day. For example: walking instead of taking a cab ,going for a run or a swim, hitting the gym, yoga on the beach or going for a hike.

3.) Buy and pack organic green powder to mix with water like Organic Amazing Grass Green Superfood. You can buy them in packets which will make it easier for you to store.It’s important to have as much greens as you can to alkalize your body. Our diets on vacation are often times too acidic so this will help keep you feeling more balanced and enhance your mood!

4.) Drink plenty of water and add lemon. This is another way to detox your body and stay hydrated. 

5.) Bring a Vitamin B12 supplement. B12 is very important for healthy metabolic support and generation of red blood cells. If you indulge in too many adult beverages, it will also help your body bounce back the next day. 

6.) Carry healthy snacks with you so that you aren’t reaching for potato chips every day on vacation.  For example, Unsalted walnuts or almondsGoji berries, Nativas Natural Power Snacks,or  Organic Nature’s Path Health Bars.
I also like to bring my own tea depending on where I go.

Post Vacation Healthy Steps Tips:

1.) Have a plan of attack – Bring a journal on vacation and on the plane or car ride home set three new action steps for the upcoming week.

2.) Schedule your workouts in your calendar as if they are important meetings that you can’t miss.

3.) Plan to go to the grocery store the day you come back or order fresh direct and load up on whole foods (fruit, vegetables, lean protein, whole grains, legumes, nuts, seeds).

4.) Cook at home and take back control of your meals.

5.) Do a cleanse the following week. This can be a quick three day juice/smoothie cleanse or a 7-10 day whole food detox like the one I offer here…http://taralizhealthystepsforward.com/550.html

6.) Set your long term goals and get into the right mindset. Focus on things that you have to look forward to like your next vacation or a wedding that is coming up.  Use this to keep you going!

Whatever you do, do not beat yourself up or wallow if you gained a few lbs on vacation. Instead use that as motivation to take action and push forward. You will see results in as little as a week or two if you are determined. The sooner you get back on the health track after vacation, the better you will feel!

Tara Liz

Check out Tara Liz’s Summer Promotions here… http://taralizhealthystepsforward.com/promotions.php

To get started  contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com.

Goodness Gracious Green Juice


  • 1 cup of Organic Kale
  • 1 Organic Apple
  • 1 cup of Organic Spinach
  • 1 cup of Organic Cucumber
  • 1 cup of Organic Celery
  • 1 tbsp. Organic Lemon
Notes: Each juicer operates slightly differently, be sure to follow instructions for your specific device. Tip, adding apple will introduce a bit of sweetness that can help cut any overwhelming veggie taste.

Healthy Lifestyle Tips

1.) Treat your body right, you deserve a First Class Lifestyle.

2.) Fuel your body with nutrient rich foods and avoid processed foods as much as possible.

3.) Drink lots of water & tea.

4.) Tell yourself how wonderful you are and mean it!

5.) Be grateful every day, gratitude goes along way!

6.) Add movement into your lifestyle. Go for a walk, take a class, and get moving!

7.) Make dark leafy greens your new best friend.

8.) Find time for you, read a book, meditate, take a bath.

9.) Do what you love, and love what you do.

10.) Dream big and believe in it!!

Healthy Eating Tips

1.)  Start your day with breakfast.

2. ) Incorporate fruit and veggies into your meals.

3. ) Eat every 3-5 hours.

4. ) Eat breakfast, lunch and dinner.

5.)  Make breakfast and/or lunch your biggest meals.

6. ) Keep dinner light.

7. ) Eat less gluten.

8. ) Drink lots of water.

9. ) Choose healthy fats. For example: nuts, seeds, almond butter, avocado, coconut butter, extra virgin olive oil.

10. ) Eat real, whole foods.