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Healthy Inner Beauty




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In this show Marianne Bridgeman, Holistic Health Coach and Natural Food Chef, will help people understand what they are truly eating and doing to their bodies. Marianne packs in 15 minutes (or less) the health benefits of different foods plus helps educate people on the actual contents of packaged foods. For some inspiration, she includes a new affirmation each podcast along with a tip of the week.
Recent Episodes for Healthy Inner Beauty
DATE: Wed, 30 Dec 2009
SIZE: 9.20 MB
HIB #30 | Importance of Chiropractic Work

Food Focus: Beets Benefits:Research also shows that beet juice can help inhibit the development of colon and stomach cancer.Beets can help in normalizing blood pressure.Beets protects against heart disease. Beet juice helps stimulate the function of liver cells and protect the liver and bile ducts.Drinking beets regularly can help relieve constipation.Beets are particularly rich in the B vitamin folate, which is essential for normal tissue growth. Importance of Chiropractic Work "Chiropractic focuses on the health of the spine, mainly on the joints, or moveable segments of the spine.  Throughout life, those joints, or moveable segments go through a tremendous amount of stress and turmoil.  For example, auto accidents, too much sitting, heavy lifting, wallets in pockets, heavy purses on one shoulder, workstations not supporting neutral postures, driving stick shift, sitting cross legged, falls, slips, and other accidents cause excessive strain to our underlining structure.  Moreover, our spine is always fighting against the pull of gravity every time we stand or sit! Chiropractic focuses on returning the natural function and range of motion to all of those joints, or movable segments so that all of the structures that are connected to those joints, (muscles, tendons, ligaments, spinal discs, etc…) will work in harmony.  When those joints and surrounding tissues are functioning well, our body will continue to work and be there for us when we want it to, adding longevity and endurance to the function of our spine, nervous system and our lives." Words from the wonderful Chirporactor, Dr. Matt Green.   Affirmation of the Week: I know I will always have what I need and trust that I will always have more than I want.  Check this article out on the power of giving.    Tip of the Week: Staying Warm through Foods There are foods that can warm you up internally and those that can keep you cold. Try adding these foods into your diet to warm you up. AsparagusBasilChivesCinnamon sticksClovesCorianderGarlicGinger Ginseng   Sponsor:     Save 20% off any order of $75 more at by use code AFBEUT20    

DATE: Tue, 08 Dec 2009
SIZE: 9.28 MB
HIB #29 | Tips on Reducing Stress

Food Focus: Foods Providing Vitamin B12 calf’s liver, braised snapper, baked/broiled salmon, chinook beef tenderloin, lean lamb loin, roasted scallops, baked/broiled shrimp, steamed/boiled halibut, baked/broiled yogurt, low-fat Although an article by Dr. Gina Shaw says otherwise on animal foods giving you B12. Read more...  Food Review: Kinni Kritters Animal Cookies These cookies are gluten free, wheat free, dairy/casein free, egg free, trans fat free. Eight cookies have 2 grams of sugar. In one oreo cookie it is 14 grams of sugar. Its very light and taste like animal cookies. Affirmation of the Week: I design my life through thoughts and beliefs. Tip of the Week: Reduce Stress Spend 30 minutes a day doing something you enjoy. (i.e.spending time with friends, walking, listening to music) Count to ten before losing your temper or getting aggravated and BREATH. Avoid difficult people when possible and surround self with positive people. Surround your desk with things that make you happy (i.e. family photos, jokes, affirmations, quotes) Sponsor: Save 10% on all orders plus FREE SHIPPING with our exclusive PetMeds Coupon Code by visiting  

DATE: Tue, 17 Nov 2009
SIZE: 8.56 MB
HIB #28 | Many Benefits of Sweet Potatoes

Food Focus: Sweet Potatoes This root vegetable qualified as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.   Bodywork Review: Structural Integration It’s an educational process of understanding the relationship between gravity and the human body. It is a systemic approach to relaxing the patterns of stress and impaired functioning in the body’s structure through the fascial layer. When your body is misaligned with gravity, posture worsens and flexibility is slowly lost.   Affirmation of the Week:  I constantly have new insights and new ways of looking at my world.    Tip of the Week:  By adding sweet potatoes you help with that sweet craving we all have and it's simple as making sweet potato fries as your side instead of regular potatoe French fries.    Sponsors: Save 10% on all orders plus FREE SHIPPING with our exclusive PetMeds Coupon Code by visiting

DATE: Tue, 03 Nov 2009
SIZE: 9.19 MB
HIB #27 | Food to Help with Sweet Cravings

Food Focus: Carrots Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.   Food Review: Tinkyada Pasta  Whole wheat pasta seems to not satisfy that craving for pasta and I'm always searching for new gluten free products and I came across this pasta that is made out of brown rice, rice bran and water. And it’s even wheat free, gluten free. It’s not mushy and when you cook it, it comes out just right. It taste great and now you can still have pasta. Affirmation of the Week: I allow a life of happiness.   Tip of the Week: Cravings at Night Today we spoke about carrots and for those who have sweet cravings at night I suggest to incorporate some baked carrots into your diet. Maybe as a light snack or during lunch. Adding this vegetable will not only give you the nutrients we discussed today, but the satisfaction of having something sweet. They are delicious and get sweeter when baked.  Another vegetable you can incorporate to help with these sweet cravings is sweet potatoes.    Special Rewards: Earn Money I am so thankful for everyone's support and in thanks I have decided to offer rewards for the referrals Healthy Inner Beauty receives. I am in the giving spirits. With the holidays around the corner what better time to get support to maintaining good health.  It's definitely not easy during this time of year. I will take care of your referrals and will not deprive them but educate them of what their unique bodies need. Click on the link above to see how can start earning money.  Sponsor:     Save 20% off any order of $75 more at by use code AFBEUT20  

DATE: Fri, 30 Oct 2009
SIZE: 6.90 MB
HIB #26 | Foods Causing Joint Pain

Food Focus: Persimmons Persimmons are rich in sodium, potassium, magnesium, calcium, iron and manganese. Warning: diabetics should avoid consuming persimmons as they are high in natural sugars.   Food Review: Nature's Path Organic Corn Flake Cereal Gluten free and wheat free cereal. Since it's so simple and there is no highly processed ingredients it's a great cereal to make your own. Add in different fruits, nuts, seeds to satisfy your taste buds for a healthy alternative for cereal.    Affirmation of the Week: I am healing.   Tip of the Week: Joint Pain and Food If you feel you have a lot of joint pain there can be several reasons for it. It can be from different activities you are doing, it could be stress, but there is another thing to consider which is the intake of foods. There are foods that are designated as the nightshade vegetables which include tomatoes, potatoes (not including sweet potatoes), eggplant and peppers, which are known to cause or enhance joint pain. Try to keep it to a minimum.

DATE: Tue, 20 Oct 2009
SIZE: 9.03 MB
HIB #25 | Understanding Your Body

MInd Focus: Meditation Meditation has been around for so long, but not many people take advantage of its many benefits. One major benefit is stress reduction, which can lower the chance of high blood pressure, stroke and heart attack.   Food Review: Annie/'s Natural Salad Dressing What I particular like about their dressings is that they use ingredients that you can understand. As I always preach it’s so important to understand all the ingredients of products you buy off the shelf because this is what you are actually putting in your body.    Affirmation of the Week: I condition myself for success by tuning my mind to the positive.   Tip of the Week: Understanding Your Body The best way to truly understand your body is to keep track of how your body reacts to certain foods. Start a journal or a document on your computer or iphone where you jot down what you eat for each meal and then how you feel afterwards. Once you start to practice being aware you will be amazed at how certain foods may give you a burst of continuous energy where some may give you a lethargic feeling.    Sponsors: Save 10% on all orders plus FREE SHIPPING with our exclusive PetMeds Coupon Code by visiting    

DATE: Tue, 13 Oct 2009
SIZE: 9.56 MB
HIB #24 | Helping Acne

Food Focus: Oats Grains are very important part of our diet especially during the fall and winter. Brown rice in particular has many benefits which I have already discussed in episode 2 and oats which we will be talking about today is loaded with manganese which provides so much for us.    Fit Review: Gyrotonic What’s so great about this is it helps you understand the flow of your body and the movement it is capable of. It can help you understand how to use your body when doing certain activities like kayaking or dancing, or anything that has movement so that you can last longer and have more energy.    Affirmation of the Week: I always contribute in healthy ways to my body.   Tip of the Week: Helping Acne A lot of people focus on the topical products to heal their acne problems where the root of the problem usually stems from within. I have helped my clients achieve a natural glow just with the change of what food they consume. Most people don’t take this into consideration. One of the safest ways to treat acne is by changing the foods you eat and your fluid intake.   Sponsors     Save 20% off any order of $75 more at by use code AFBEUT20

DATE: Tue, 06 Oct 2009
SIZE: 8.74 MB
HIB #23 | New Kitchen Gadget Review

Food Review: Almonds Almonds are loaded with calcium and antioxidants.  One serving has nearly half the recommended daily allowance of vitamin E and as much antioxidant power as a cup of green tea. Kitchen Gadget Review: Immersion Hand Blender This gadget is the perfect tool to make soups. A lot of recipes call when making soups to boil the ingredients then transfer it to the blender or food processor. That is a lot of work especially with everything being so hot.  With an immersion hand blender it makes making soups a smoother process, especially when making a large batch.   Affirmation of the week: I am a powerful person because I always live in the present moment.   Tip of the week:  Dealing with stress We know we all experience stress one way or another in our lives but stress is not a good thing for our health. It can lead us to overeating, weight gain, different ailments and more. Some tips to dealing with stress are: Write, talk, laugh, cry...let your feelings out or take a deep breath in and let it out. As you exhale, release all the negative that you are holding in.

DATE: Tue, 29 Sep 2009
SIZE: 9.59 MB
HIB #22 | Breaking the barriers

Food Review: Grapes In my research I have read that the darker purple grapes are a bit more beneficial than the green. Grapes with higher flavonoids, usually come from grapes that are vibrant and stronger in color like purple grapes, grape juice and red wine.    Fit Review: Jumping Rope There are 5 reasons why jump roping is so great: 1.    Easy to learn 2.    Fun – incorporate music or your own pattern of jumping. 3.    Inexpensive – rope can cost from $5-$20. 4.    Portable – if you travel a lot great way to exercise especially if you don’t like the gym. 5.    Great for the family – everyone can exercise together and you can even incorporate some double dutch. Affirmation of the week: This week it/'s changed to an inspiration quote, “Your task is not to seek for success, but merely to see and find all the barriers within yourself that you have built against it.” ~Rumi   Tip of the week:  To get all the nourishment your body needs People need more than 40 different nutrients for good health, and no single food supplies them all. We all like our staple foods, but we need variety. Your daily food selection should include a variety of foods like whole-grains, fruits, vegetables, and some type of protein that suites your body.

DATE: Tue, 22 Sep 2009
SIZE: 7.40 MB
HIB #21 | Benefits of winter squash

Food Focus: Winter Squash The most common varieties of winter squash include acorn, buttercup, butternut, pumpkin, spaghetti, and turban. Excellent source of Vitamin A and C.    Food Review: Mariposa Bakery Gluten-Free Pizza Crust I’ve been mentioning a lot of gluten-free products because many people have a gluten sensitivity, but don’t even realize it. I wanted people to know that there are other options out there as a lot of these gluten products use ingredients that people actually understand.    Affirmation of the week:  I can change anything I want about my self or life any time I choose.   Tip of the week: Food for strong bones To prevent osteoporosis try adding these calcium-rich foods to your diet: dark green vegetables (kale, broccoli, collard greens, bok choy), black-eyed peas, sesame seeds, almonds, and figs.

DATE: Tue, 15 Sep 2009
SIZE: 9.18 MB
HIB #20 | Deprivation is not the solution

Food Focus: Buckwheat Buckwheat is a gluten free grain which can also be found in a flour format which is commonly used for gluten free baking and cooking; for example for pancakes . Buckwheat is known to lower glucose levels and is beneficial for managing diabetes.    Food Review: Mary Gone Crackers Sticks & Twigs Mary Gone Crackers was reviewed once before for their crackers in Episode 6 , but this new snack of theirs is another great product which in 1oz serving it contains 550 mg of omega 3 fatty acids. This snack resembles a stick pretzel, but is made with whole grains and seeds. It's great for those with gluten sensitivities.    Affirmation of the week: I know I can be successful as I make up my mind to be.   Tip of the week: Don't deprive yourself Deprivation is not the solution. The lifestyle change of eating healthy is to be an enjoyable experience where you can add in the good foods which eventually crowd out the not so healthy foods. When one deprives of food they love they only have a chance of sabotaging themselves. I know so many people who were on diets who end up going back to their old ways because they found it so hard to give up. It shouldn't be about giving up.    BONUS Article: Benefits of working with a holistic health coach

DATE: Tue, 08 Sep 2009
SIZE: 11.2 MB
HIB #19 | Review of Kaia Granola

Food Focus: Onions Onions have a variety of medicinal effects. Early American settlers used wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat angina, coughs, bacterial infections, and breathing problems. Food Review: Kaia Granola I meant to review this last week in episode 18 but I saw the commercial for Extra gum and I had to talk about it because of its contents of aspartame and phenanalyne. I wanted to talk about Kaia granola to do a comparison to my review of Bear Naked granola from episode 17 because their granola has 8 types of sugar where personally I don’t feel all of that is needed. Now with Kaia granola the main sweetener in this is agave nectar. Affirmation of the week: I promise to myself to love and be happy no matter what. Tip of the week: Deep Breath Deep breathing raises levels of blood oxygen, promoting health in many ways.

DATE: Tue, 01 Sep 2009
SIZE: 12.2 MB
HIB #18 | Tips on how to help with memory loss

Don't be fooled by commercials! Their are so many food commercials out there that say that their food has certain benefits or can help prevent certain things. Stop before you believe those commercials and pick up that packaged food and read the ingredients to really see what you will be putting into your bodies. Food Focus: Garlic Excellent source of manganese, very good source of Vitamin B6 and Vitamin C, good source of selenium   Food Review: Extra Fruit Sensation Long Lasting Mango Smoothie Gum Although package may say there are 0 grams of sugar, there are hidden artificial sweeteners in the gum like Aspartame and Phenylalanine. This is a particular concern because aspartame contains 50% phenylalanine, 40% aspartic acid and 10% methanol, three well-recognized neurotoxins. Phenylalanine excites the neurons in the brain to the point of cellular death.    Affirmation of the Week: I give myself permission to be powerful.    Tip of the Week: Help memory loss Incorporate foods high in antioxidants such as blueberries. Memory loss can also be caused by one's lifestyle. Try getting more sleep, try to destress and eat better, making healthy choices.     

DATE: Tue, 25 Aug 2009
SIZE: 12.4 MB
HIB #17 | Review of Bear Naked Granola

Fit Focus: Yoga Yoga is an excellent exercise to tone your muscles and to add movement into your life. There are all different levels from beginner to advanced so anyone can join.Yoa can help with your blood pressure, energy levels and concentration. Food Review: Bear Naked Granola - Mango Agave Almond I think their purpose of their granola is great and they use only natural ingredients. I give kudos to them for that. Also, according to their food label in one serving size of 1/4 cup there is only 6 grams of sugar .  But what surprises me though is the amount of sugar (given it’s natural) that is actually in the ingredients: (8 different sugars) Affirmation of the week: I allow healing in every part of my body. I know I am worth healing.   Tip of the week: Freezing liquids When freezing liquids (soups, purees) in the freezer if you are going to use containers its better to use square because they take less space and make sure you leave ½ inch space at the top for the liquids to expand.

DATE: Mon, 17 Aug 2009
SIZE: 12.2 MB
HIB #16 | Tip on how to curb your cravings

Food Focus: Quinoa Quinoa is light and tasty with a delicious flavor all on its own. It is not heavy like most other grains. It's rich in protein, which is a great source for those vegetarias and vegans out there. Food Review:  Sunspire Grain Sweetened Chocolate Chips This is a great alternative to the milk chocolate chips. which alot are made with refined sugars . Once you start baking with these chips you won't be able to tell the difference between the two as it provides the same texture and similar flavor for your chocolate chip cookies or chocolate mousse. Affirmation of the week: I am in the process of positive change . Tip of the week: Curb those cravings Some suggestions of foods to incorporate into your diet are bananas, beets, carrots, sweet potatoes or onions to help curb those cravings.  

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