Body Clock

By Annabelle Bondar | July 8, 2015

Yummy, yummy, yummy, I’ve got love in my tummy!

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Coconut Water For Life

By Annabelle Bondar | October 16, 2013

Cracked coconut

There is more and more evidence about the benefit of coconut water on the body and helping to keep it in a state of alkalinity, so we can live without disease and inflammation. It has a balancing effect on the body as we live in a society of lifestyles that are often creating acidity in our bodies, when we use things like flour, sugar, pop, processed foods. Read the rest of this entry »

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Do You Remember When You Were TWO?

By Annabelle Bondar | October 3, 2013

“Kind words can be short and easy to speak, but their echoes are endless.”
~ Mother Teresa ~

To my family, friends and forest of readers,

It is the time of year when the days are getting shorter and the temperature is cooler. Autumn marks the time between the warmth of summer and the cooler temperatures of winter. The cooler weather is the time of the harvest, and the end of natural cycle in our gardens. It is time to trim the trees and do a fall clean-up.

All the new fall colors of warmth are out in the stores and the fabrics are so rich. Read the rest of this entry »

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Do You Know The Difference?

By Annabelle Bondar | September 18, 2013

“The greatest sweetener of human life is friendship.”
~ Joseph Addison ~

To my family, friends and forest of readers,

It has been weeks full of wonder in all areas of life. Seeing so many family members a few times for birthdays, holiday dinners, special times for grandchildren starting nursery school, grade one and grade three. Hearing from friends also that are enjoying a new generation of little ones, I was especially touched by a little boy with red curly hair wearing his shades and green shoes.

Making a difference in the lives of those touched by cancer is what I love to do. I continue to study and learn from my mentors. I recently spent time in the hospital supporting a dear friend and attended funerals for those who seem to be leaving us too soon.

At the same time, it has been a beautiful summer here. The last two weeks have set records for the warmest September so far. Being outside, going for walks and enjoying as the days are now becoming shorter as we transition to fall. It is time for football, hockey, and for me, back to Zumba.

WOW means what to do Within One Week in taking action steps towards goals that are measurable, even baby steps count.

I’d love to know what you are grateful for, what you have planned for your health in the next few months.

As Always,
It’s Me





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Ready to turn over a new leaf?

By Annabelle Bondar | August 28, 2013

“To give anything less than your best is to sacrifice the gift.”
~ Steve Prefontain ~

To my family, friends and forest of readers,

Are you taking time out from your hectic calendar to schedule some self-care for yourself?

Today I treated myself to a spa treatment with soft music, wonderful moisturizing cream, refreshing lemon and cucumber water and a visit with the girl who just returned from two days of being in the mountains.

I love this time of year, it is a transition time – a new daytimer, fresh ideas, change in seasons, routines, activities and thoughts of wellness and prevention.

For some of you it seems overwhelming, I have watched those getting ready to go back to school, new shoes, fresh haircuts, clothes for the new year, teachers preparing for class and moms ready with healthy snacks and managing routines for family and themselves. Read the rest of this entry »

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A Special Message For You

By Annabelle Bondar | August 8, 2013

“Being the best is great; you’re number one.
Being unique is greater; you’re the only one. “
~ Wilson Kanadi ~

To my family, friends and forest of readers,

A very special message to let you know that you matter. Until we connect again, embrace those great moments!

The Cab Ride

I arrived at the address and honked the horn.
After waiting a few minutes I walked to the
door and knocked.. ‘Just a minute’, answered a Read the rest of this entry »

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A Healthy Tip To Start YOUR Day

By Annabelle Bondar | July 9, 2013

I am just preparing for my birthday month and want to celebrate you! As I reflect on your messages, I realize that so many of you look forward to Butterfly Wings.

I want to ask you, are you putting yourself first? Do you take time for yourself and make your health a priority?

I know almost thirteen years ago, diagnosed with breast cancer, I was putting everyone else first. It is easy not to put your health at the top of your value list until something unexpected happens to you.

I have learned that in order to be there for others it is most important to look after yourself first.

So how do you put your health first? How do you shift from the idea of the quick fix to the true prevention of cancer and adding years to your life?

Often times when something major happens, things seems overwhelming. Read the rest of this entry »

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The Perfectly Balanced Summer Salad

By Annabelle Bondar | June 20, 2013

“Baby steps lead to long strides.”
~ Anonymous ~

To my family, friends and forest of readers,

As we go through life, often times there are things out of balance, stresses, uncertainties, fears, guilt, etc.

Everyone has those traits.

And what we put into our bodies also may be out of balance, especially when using things with unhealthy additives.

What I am pleased to share with you today is something that we all can benefit from, it is the perfectly balanced summer salad.

As Always,
It’s Me


My fridge is full of delicious summer vegetables from the market, spinach, just picked, cucumber, mesculin greens, tomatoes, kale and things like basil, cilantro, peppers, avocado.

There are FOUR KEY ingredients to a beautifully balanced salad: They are lettuce, vegetables, protein and fat.

LETTUCE – Your greens are what hold everything together. There are so many nutrients in salad greens. If you choose spinach, it is full of iron and calcium. There are also high amounts of Vitamins A and C. Mesculin greens are also delicious and filled with nutrients and fiber.

VEGETABLES – There are many enzymes in broccoli, cauliflower, pea shoots. I like to use carrots and sometimes peppers in my salad. These provide plenty of color. Salad is rich in antioxidants and makes you feel full.

PROTEIN – Adding lean protein to your salad makes it a complete meal, chicken, a boiled egg, wild salmon, if you like fish. The protein will keep you feeling very satisfied. It also helps in building tissue and muscles.

FAT – PLEASE try to drizzle some olive oil and balsamic vinegar or apple cider vinegar. If you add some sliced avocado, a beautiful fat with many amino acids, a handful of walnuts of some olives, it is delicious.

So simple to enjoy especially this time of year. You may add some quinoa, chickpeas, goat cheese, or dried cranberries for variety.

For optimum health and wellness it’s important to know what counts. Learn to love what you put in your body and leave the rest behind as much as you can.

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Amazing Uses for Apple Cider Vinegar

By Annabelle Bondar | June 6, 2013

“It’s usually the simple that produces the marvelous.”
~ Amelia Barr ~

To my family, friends and forest of readers,


Asking yourself questions and answering them honestly takes you on the path to self-knowledge.

In keeping with this idea, below are a few end-of-the-day questions for us. Read the rest of this entry »

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Herbs & Spices for Optimum Health

By Annabelle Bondar | May 23, 2013

It’s a beautiful time of year to add fresh herbs and spices to your food. There are so many health benefits to the flavors we can add to our food.

Some herbs and spices offer many health benefits.

Anise. Anise seeds taste like black licorice and have give you a little pick me up. They can calm an upset stomach or even stop a runny nose. Anise contains calcium and fiber as well as a high amount of iron. It is delicious in a home made chai tea or tomato sauce.

Cinnamon. This familiar spice is a great source of fiber, can reduce cholesterol levels. Sprinkle cinnamon on almost everything and it tastes great.

Cilantro. Cilantro can aid in blood clotting and increase bone strength. It is also high in Vitamin K.

Cumin. Cumin has strong germ-fighting properties and can also keep blood sugar levels healthy. It is rich in iron, calcium and magnesium.

Basil. Basil aids in relieving respiratory infections and can reduce pain and swelling within the body.

Nutmeg. Containing a good amount of fiber, nutmeg is a very healthy addition to your diet. It is a helpful presence in the body, fighting off bad bacteria, and it has anti-inflammatory properties as well.

Mint. Fresh mint is great for the bowel and tastes delicious this time of year in teas, salads.

Fennel. Fennel also has a licorice taste, and aids in gas, bloating, and other digestive issues. It can also help with heartburn.

Oregano. We think of oregano with pasta, and it as also an antibacterial and anti-fungal herb that can help fight food-borne illness and can assist with antibiotic resistant infections.

Rosemary. Full of antioxidants, rosemary is great for reducing inflammation. It is also helpful in boosting your memory.

Thyme. This tasty herb can prevent signs of aging. It can also help boost your overall health and prevent cell damage. It is full of antioxidants.

Turmeric. What is curry without turmeric? A yellow color, this flavorful herb is used to treat liver disease, and heartburn and may be helpful in treating feelings of the blues. It is also helpful in fighting cancer.

If you use dried herbs and fresh, use a radio of 1 :3, use I tablespoon fresh and 1 teaspoon dried.

Uplevel your health and anti-aging with dried and fresh herbs.

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