Powerful Video…


Hi Friends,

I hope you are enjoying the beautiful summer weather! I wanted to share an extremely powerful video that I recently came across. This profound video could change the way you view healthy eating and how you are living your life. It’s less than two minutes…

WARNING: This video may be upsetting for some viewers. Viewer discretion is advised.


By taking positive steps in the right direction you can take back control of your health and change your life. If you or a loved one needs help…please do not hesitate to reach out!

Wishing you health, love and happiness.


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

Pumpkin Power

Hi Friends,
I hope you are enjoying the beautiful autumn weather and all the delicious seasonal food that it has to offer.Today I wanted to share some important health information about pumpkins and why you should absolutely get your fill this season. I am also sharing a delicious smoothie recipe for you to enjoy. 

Health Benefits
Pumpkin is one of nature’s riches sources of alpha-carotene, a carotenoid that converts to retinol, a form of vitamin A. This vitamin promotes healthy vision and immune health. It is also essential during pregnancy and lactation for hormone synthesisAlpha-carotene is considered an anti-aging nutrient for good skin health because it jump-starts the skin cell renewal process and increases the production of collagen for youthful, smooth skin. Another carotenoid in pumpkin, beta-carotene, also promotes skin health and who doesn’t want younger looking skin? I know I do! Consuming foods rich in beta-carotene also may reduce the risk of developing certain
types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Vitamins C and E are also found in pumpkin. Vitamin C is well-known for
strengthening the immune system, but it also promotes cardiovascular health. Along with carotenoids found in pumpkin, Vitamin E also promoteshealthy skin by protecting the body from sun damage.Pumpkin is rich with L-tryptophan, an essential amino acid that our body cannot manufacture. One of the causes of depression is the lack of trytophan in our diet.  When this chemical compound is supplied, it activates the feeling of happiness and well-being, reducing the depressed mood. Think of pumpkin as a happy food!
Pumpkins are also a good natural source of fiber. Just a half-cup of pumpkin gives you 5 grams of fiber. Fiber helps promote good digestion and gastrointestinal health. It also supports cardiovascular health and helps maintain healthy cholesterol levels already within a normal range.Pumpkin is also a low calorie food that supports weight-loss. In addition, this autumn favorite contains other nutritious vitamins and minerals. Potassium, magnesium and vitamin B5 are all found in pumpkin flesh.
Pumpkin puree is often found in Thanksgiving desserts, but you can make it a regular part of your diet by adding it into your smoothie. Here is my latest recipe:

Pumpkin Power Smoothie

½ Cup Almond Milk
½ Cup Coconut Water
½ Cup Ice (optional)
½ Banana
¼ Cup Pumpkin Puree (You can also use raw or cooked pumpkin)
1 Cup Baby Spinach
1 Tbsp. Flaxseeds
1 Tbsp. Hemp Seeds
1 Scoop Protein Powder
1 Dash Cinnamon


Much love, health and happiness.

Tara Liz

Sources: Swanson Health, MNT Knowledge Center
To schedule your 30 minute complimentary consultation contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com.

Healthy Steps to Lower Blood Pressure


High blood pressure, also known as hypertension, is a serious and common condition that can lead to life threatening diseases such as heart attack, stroke, heart failure, kidney failure, and more.

According to the Center for disease control and prevention, 67 million American adults (31%) have high blood pressure, that is one in every 3 American adults. However, this condition only affects 3% or less of hunter-gatherer populations which suggests that hypertension is a disease associated with poor lifestyle choices and one that can be treated/prevented by incorporating simple diet and lifestyle changes.

Diet and exercise play a major role in keeping blood pressure at normal levels. 

Here are two steps to help you get your blood pressure under control…
Step One: Incorporate nutrient rich food into your diet

1.) Increase your intake of minerals like potassium, magnesium and calcium.  This is more beneficial than just focusing on reducing sodium intake. 

2.) Eat more dark leafy greens– For example; spinach is high in fiber, packed with heart, healthy nutrients like potassium, folate and magnesium. These are key ingredients for lowering and maintaining blood pressure levels.
Please note: It is important to mix up your dark leafy greens. Try mixing them in salads, smoothies, as a side with eggs and/ or sandwiches. 

3.) Start juicing– For instance, a glass of beet juice a day can help keep the heart doctor away. Beets contain high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps improve blood flow.   

Tara Liz Beet Juice Recipe
2 medium Granny Smith Apples ,1 Beet Root 3 stalk celery, large 1 cucumber 1/2 thumb of ginger root

4.) Eat celery– Celery calms the nerves because of the high calcium content and helps aid in controlling blood pressure. Raw celery or celery juice should be eaten to reduce blood pressure.

5.) Start your day with a glass of lemon water Drinking lemon juice or adding lemon to water is helpful for people suffering with heart problems as it contains potassium. It controls high blood pressure, dizziness, nausea as provides relaxation to mind and body. It reduces mental stress and depression.
6.) Bananas– are loaded with potassium. This is a great option for an on the go snack or the perfect addition to a smoothie.

7.) Omega 3’s– Incorporate fatty fish such as salmon, sardines, halibut and/or mackerel are rich in omega three’s. Flax-seeds are also loaded with omega three’s and are easy to incorporate into most meals. Add 1 -2 tablespoons of flax-seeds to smoothies, chicken dishes, vegetables, sweet potato fries, oatmeal… etc.

8.) Dark Chocolate– According to the Journal of the America Medical Association, eating about 30 calories a day of dark chocolate ( one tiny square) is shown to lower blood pressure after 18 weeks without weight gain or other adverse effects. Buy cacao nibs and add them to your smoothies.  Make sure it is 70 percent cocoa powder and be careful not to eat too much!  

9.) Sweet Potatoes– are rich in both magnesium and potassium. Slice up the Sweet potato and make sweet potato fries. Add some coconut oil, pepper and  nutritional yeast for a tasty addition to any meal.

10.) Watermelon– is not only refreshing and satisfying but it is also known as the richest edible source of L- citrulline, a type of amino acid that helps promote and regulate healthy blood pressure. 
* As a reminder, always consult your doctor before adding in new food to your diet. *

Step 2 Exercise
1.) Go for a walk– Whether you are walking outside or on a treadmill studies have proven that getting your heart pumping is a proven way to lower blood pressure. New studies have show that you don’t have to go all out. A 2013 study compared 48,000 people in the National Runners’ and National Walkers’ health studies and found that walking 30-60 minutes a day led to a 19% reduction in hypertension risk- the same result as those who ran 15-30 minutes. 

2.)  Warm up and Cool Down- Warming up and cooling down are important for people with high blood pressure. These exercises let your heart rate increase and decrease gradually.  Try warming up and cooling down by walking on a treadmill or riding the stationary bike for 5-10 minutes.

3.) Hit the Gym– Joining a gym is a good way to get motivated about working out. Work out with a trainer who can show you how to use equipment and recommend proper machines and workouts for you.

4.) Strength train to strengthen your heart– Resistance exercise such as with free weights, weight machines, exercise bands, toning exercises… etc. help reduce body fat, increase muscle mass, and boost metabolic rate. Losing as little as ten pounds can reduce or prevent high blood pressure in many overweight individuals. 
Please note: It is important to check with your doctor before starting a new weight training program.

5.) Go for a swim– Swimming for 30 minutes a day reduces the amount of circulating adrenaline in the body and relaxes blood vessels. Swimming can help lower your blood pressure and your pulse rate.

6.) Yoga– is known to reduce blood pressure and decrease stress. Take a class or buy a dvd, it will improve your overall well-being.  

* If you don’t have time for yoga, find time to breathe. Practice controlled breathing by placing one hand on your belly and inhaling deeply, breathing in until your lower belly rises. Then breathe out slowly. Repeat until 30 seconds is over.*  Much love, health and happiness.

Tara Liz  

Can we Eat to Starve Cancer?

As a Health & Lifestyle Coach, I stress healthy living for a number of reasons. Sure, I want you to look and feel your very best… but I also want to equip you with knowledge about preventive care. Quite simply, whatever we introduce into our bodies has knock-on effects which extend well beyond physical appearance. Empirical evidence has shown that nutrition plays a significant role in the prevention of Diabetes, Heart Disease, Cancer and Obesity. No single step will ever eradicate all risks, however a few minor dietary changes can certainly have a meaningful impact on your quest for a long and fulfilling life.
Although a sensitive subject, The Big “C” is something I’m often asked about, so I want to address it specifically in this context. Not only does cancer yield the highest economic cost of all diseases in the world, many argue that it also has the highest emotional cost. All too often we hear about friends, family, neighbors or co-workers being afflicted by this terrible disease. This complex issue has no simple answer in sight, so we are relegated to waiting and hoping for a cure to surface during our lifetime. In the interim however, preventative care is our best defense weapon!
While some foods can increase your risk of cancer, other foods support your body and strengthen your immune system. Researchers have found that the majority of cancer related deaths in the U.S. are linked to lifestyle choices (i.e. smoking, drinking, lack of exercise or an unhealthy diet). By avoiding these negative lifestyle choices you can better protect your body while boosting your ability to fight off cancer and other diseases. Since you know my stance on smoking, drinking and exercise… let’s focus on the dietary aspect. Diet accounts for 30-35% of cancers, so here is a list of the 10 most unhealthy cancer causing foods to avoid:
Next up, let’s talk about Antiangiogenic Foods. Angiogenisis is the process through which our bodies create healthy blood vessels. Dr. William Li, President and Medical Director of the Angiogenisis Foundation, believes that if we take preventive measures we can stop cancer from ever getting past the microscopic stage. We can boost our bodies natural ability to produce angiogenisis inhibitors and we don’t need to rely on pharmaceuticals to do it. Instead, we need to add healthy food that naturally fight against the development of cancer. The healthier we eat, the healthier we will be.
So, the answer to “Can We Eat To Starve Cancer?” is YES based on Dr. Li’s research.
What can we add to our diet that is naturally antiangiogenic? According to Dr. Li eating a diet rich in organic, local, sustainable, antiogentic crops is the the key. Check out this list of food below and add these to your daily food regiment.
To learn more about Angiogenisis please take a few minutes to watch this video.
Eat healthy, eat clean and get moving!
Wishing you much health and happiness,
To schedule your complimentary consultation contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com.