Classic Tuna Salad Sandwich

Who doesn’t love a good tuna sandwich? I love them and here is a recipe that inspired me to mix things up a bit.

Craig Claiborne’s version of the classic lunchbox staple. Celery, red onion, and red bell pepper add crunch; capers and lemon juice lend a little tang.


2 (6-ounce) cans solid white, water, packed tuna

½ cup mayonnaise, preferably homemade or use organic

½ cup finely diced celery

3 tablespoons finely diced red onion

3 tablespoons finely minced red bell pepper

2 tablespoons drained capers

2 teaspoons lemon juice

Kosher salt and freshly ground black pepper to taste

Sliced sandwich bread of choice


In a medium bowl, combine the tuna, mayonnaise, celery, onion, bell pepper, capers and lemon juice. Mix with a fork until thoroughly combined. Season to taste with salt and pepper. Serve on the sandwich bread of your choice.

Bon appetit!

A Ladies Intuition

I recently received a call from a woman who simply needed to tell her story to someone who would listen without their hand on the door knob, signaling your time is up! I greatly, dislike when doctors do this!

I was once there myself and understand.  As I was listening, I was reminded how unique each and every one of us are, and the path to menopause certainly reveals just how different we are from one another. She was dealing with symptoms not on the normal list of symptoms; such as, itchy and dry skin. Even though she hadn’t had a period in 14 months she still felt like her period was due, her abdomen full, bloated and her whole body felt tired. Her doctor kept telling her it’s menopause but her body and intuition were telling her something else.

Mature woman with her female doctor.

It’s important for you to recognize the symptoms associated with menopause and discuss those that are affecting you with your doctor, especially if they are outside the list of common symptoms.  Don’t always assume they are the result of menopause. Let them know your concerns and work with your physician to look into other possible causes before making assumptions or accepting an opinion based on a guess ─ educated or not.

This stands true and always will. Some women sail through menopause, experiencing very few physical and emotional symptoms, while others experience abnormal or disconcerting symptoms or symptoms that may last for extended periods of time and they can range in severity. Symptoms usually develop as women enter perimenopause. Some women continue to have symptoms into their postmenopausal years and others will not develop noticeable or annoying symptoms until they are postmenopausal.

Here is a quick checklist of the most common Menopause symptoms. If you experience symptoms that seem odd to you, listen to your intuition and your body and speak with your doctor.  And if they blow you off, find a new doctor.

11844825-Woman-doctor-showing-blank-clipboard-sign-a-medical-concept-isolated-on-white-background-Stock-PhotoMenopause Symptoms

  • Irregular periods
  • Breast tenderness
  • Cramping
  • Hot Flashes
  • Night sweats
  • Loss of libido
  • Vaginal dryness
  • Mood swings, anxiety, irritability
  • Fatigue
  • Sleep disturbances
  • Memory lapses, foggy thinking
  • Headaches
  • Weight gain ─ Good to keep in mind ─ the average gain is 5 to 10 pounds. Some women don’t gain any weight and any gain can be lost through diet and exercise.
  • Achy joints ─ exercise helps with the achiness because it increases circulation

Keep in mind symptoms of perimenopause and menopause come and go, ebb and flow and change with time, diet, and stress level. This is the ideal time to make lifestyle changes that support your wellness and help ease and quite menopause symptoms.

Avocadoes, not only for Guacamole!


Avocados are good for more than just for eating; they make a nutrient rich moistening mask for your face and neck. They provide a dose of biotin and vitamin E, two nutrients that are known to help prevent and hydrate dry skin.

Avocado facials are touted to do wonders as a quick fix for dull skin, giving a more youthful dewy complexion, so I thought I put it to the test. I mashed one avocado into a smooth paste and put it on my face and neck for about 20 minutes. I suggest lying down and putting a towel under your head, because the Avocado paste loosens as it warms to your skin and the oils come out of the fruit. The oil acts as an emollient. I did find it to be hydrating and soothing.  It’s an inexpensive way to give yourself a moisturizing mask, and you can’t beat spending $1.50 for a facial!

As far as the Guac, I learned how to make a delicious mix from a friend who grew up in Mexico and he makes the best I’ve ever had. Of course nothing is measured and it’s all about personal taste, so this is a loose translation of a handful and a pinch!

Guacamole 800 3243.jpgEasy-To-Do Guacamole Recipe

  • 2 Organic Avocados (buy 3 and use one for the facial!)
  • ½ cup chopped Organic White onion. White onions have a delicate flavor that compliments the subtle flavor of the avocado.
  • A handful of chopped Organic Cilantro
  • The juice of ½ to one organic Lime (start with a ½ lime and adjust to taste)
  • Sea salt to taste
  • Mix and enjoy with organic Blue chips!



Take care, stay well.




Chrysanthemum and Goji Berries for Healthy Eyes

Like so many people, my work is computer intensive.  I feel like my eyes are working overtime adjusting to the type of light given off by computer and smart phone screens. After long days in front of the computer my eyes feel tired and strained.

I was speaking with a colleague and master herbalist a few months ago about dealing with eye strain, which she suggested a tea made from Chrysanthemum Flowers and Goji Berries. These herbal ingredients are known to be beneficial for the eyes. I have been making a pot of it most mornings for about a month and just sip it throughout the day. I’m happy to report I can feel the positive difference! My eyes feel more relaxed and less strained.

Chrysanthemum Flowers are known as the flower that calms, cools and clears. 

Chrysanthemum Flowers are known as the flower that calms, cools and clears. Widely used in Asia, the flowers have a cooling or Yin property that is famous for supporting vision and eye health. The flowers are used to brighten the eyes, improve vision and to clear minor irritation from the eyes. They also help support natural eye moisture.


Goji Berries are tasty little morsels that offer many health benefits including eye health. In China’s first herbal encyclopedia, Shen Nong’s Materia Medica, written in the 1st century B.C., Goji was classified as a “superior tonic,” a class of herbs that people should take on an on-going basis to preserve youth and to promote general well-being of life.

Goji’s superior tonic classification has stood the test of time. Two thousand years later, Goji berries are being consumed regularly throughout the world for those purported reasons. We now know that Goji berries are a “high-ORAC,” antioxidant-rich, super-fruit featuring important phytochemicals; such as, beta-carotene, zeaxanthin, betaine, polysaccharides (LBPs), trace minerals and vitamin compounds that are beneficial for your eyes and overall health.

Chinese Herbal-ism is still the most sophisticated and effective system in the world. It differs from other systems in healthcare in that herbal-ism emphasizes the promotion of health at any age rather than the masking or management of disease.

“I have been making a pot of it most mornings for about a month and just sip it throughout the day.” 

Tea Recipe: 

  • One tablespoon Chrysanthemum Flowers
  • One once Goji berries
  • 4-6 cups water (personal preference on strength)
  • Simmer for about ten minutes and then let them just sit in the water for another 15-20 minutes or as I prefer, leave everything in the pot all day and just strain as I pour each cup.

Quick Face Fix

According to some estheticians and dermatologists, the easiest way to achieve glowing skin that has lasting effects is with food. Eating foods that are low insulin and inflammatory triggers will help de- puff your eyes, help ease dark circles and red eyes, perk up tired, dull looking skin and overall give your skin a refreshed and naturally moister completion.

Dr. Perricone, Yale University School of Medicine, recommends a three-day diet of fish, preferably salmon, for its high omega content that will fuel your skin and plump it up ─ the quick fix to get ready for a special event.

What to try a three-day experiment? Eat only the foods below and let us know if you see the difference.

• Mixed fruits such as cantaloupe, honeydew, apples, oranges, pears and berries


• Eggs ─ poached or omelet’s


• Lots of leafy salad greens, red peppers, broccoli, broccolini, broccoli rabe, kale, spinach, etc. A healthy portion of vegetable should accompany most meals.


• Avoid starchy foods like potatoes and cauliflower.


• Fish anytime is a good food choice. I frequently will eat fresh fish for breakfast ─ no sides, just a piece of fish. Pure Protein is a satisfying way to start the day. It keeps my energy up and hunger at bay for hours.


• White meat chicken

• No alcohol, pasta, rice, red meat, bread, sugary sweet foods and desserts, no salt or very little salt, no canned or prepared foods, no junk food, no soda or fruit juices, no cheeses and keep all dairy to a minimum.


Keep in mind incorporating this way of eating with modification into your daily lifestyle will not only improve your skin, but it will also put your body on a path for healing and good health.

Maybe even put you on track to lose those pounds you’ve wanted to get rid of!

Let us know how you do in the comments below.

Till next time- Sabina.