The Mindful Raisin Challenge

The Mindful Raisin Challenge

Tapping into ALL of your senses is a great way to be fully present while eating - because it isn’t just about taste. There are so many things to experience when we eat food — colors, textures, smells and even sounds. Let’s put this concept to the test!   The Mindful...

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Soothing DIY Acne Face Mask

Soothing DIY Acne Face Mask

Ingredients ¼ cup papaya, mashed 1 Tbsp oatmeal 1 tsp raw honey   Optional 2 - 4 drops tea tree oil (or combo tea tree and lavender)   How to prepare Stir together ingredients in a small bowl. Apply to clean, dry skin (face, neck, shoulders, back - anywhere you have...

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Energizing Vanilla Matcha Smoothie

Energizing Vanilla Matcha Smoothie

Ingredients 1 cup of unsweetened almond milk (or other non-dairy milk) 1 scoop of vanilla protein powder (your choice, no added sugar) 1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!) ½ frozen banana Ice cubes (optional) 1...

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Positively Paleo Pie (comfort food without the guilt!)

Positively Paleo Pie (comfort food without the guilt!)

Preheat oven to 350°F Ingredients  Savory bottom layer:  1.25 lbs ground meat (free range preferable) ½ medium onion, chopped 4 large garlic cloves, minced 1 medium carrot, shredded 1 medium zucchini, shredded (not peeled) 1 Tb extra virgin olive oil 1 - 1½ tsp...

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Hormone-friendly Cho-Coco Fat Bombs

Hormone-friendly Cho-Coco Fat Bombs

Ingredients ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter) ½ cup virgin coconut oil 3 Tbs raw, unprocessed cacao powder stevia, xylitol or monk fruit to sweeten to taste silicone candy mould or...

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Recipe (high soluble fibre): Steel Cut Oats with Pears

Recipe (high soluble fibre): Steel Cut Oats with Pears

Serves 4 1 cup steel cut oats, gluten-free dash salt 2 cups water 2 cups almond milk, unsweetened 2 medium pears, sliced 4 tsp maple syrup 4 dashes cinnamon 1/2 cup walnuts, chopped   Instructions Toast oats by placing them in a large saucepan over medium-high heat...

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Recipe (Vitamin K2-rich): Natto

Recipe (Vitamin K2-rich): Natto

2 cups dried soybeans, rinsed (choose organic) 6 cups water 1 package natto starter culture (or leftover natto from the last batch) Instructions Soak soybeans overnight in 6 cups of water. Drain soaking water. Place beans in fresh water to boil until soft (up to 9...

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Recipe (thyroid-supporting): Shrimp and Veggie Stir-Fry

Recipe (thyroid-supporting): Shrimp and Veggie Stir-Fry

Serves 4 2 tbsp extra virgin olive oil 1 lb fresh Brussels sprouts, halved 2 cups mushrooms, sliced 1/4 tsp  salt ½ pound shrimp, fresh or defrosted Sauce: 1 tsp honey 2 tbsp coconut aminos or tamari (gluten-free soy sauce alternative) 2 cloves garlic, minced 2 dashes...

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Recipe (dairy-free): Chocolate Almond N’ice Cream

Recipe (dairy-free): Chocolate Almond N’ice Cream

Serves 2 2 bananas, chopped and frozen 1 tbsp cocoa powder, unsweetened 2 tbsp almond butter, unsweetened Instructions 1 - Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth. 2 - Add cocoa powder and nut butter. Pulse or lightly...

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Recipe (exercise recovery): Coconut Water Refresher

Recipe (exercise recovery): Coconut Water Refresher

Serves 2 1 cup coconut water2 cups watermelon½ tsp lime juice1 dash salt1 cup ice2 tbsp chia seeds (optional) Instructions Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed. Pour into glasses or water bottle and add chia seeds....

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Recipe (mood boosting): Fruit Salad

Recipe (mood boosting): Fruit Salad

Serves 6-8 1-2 cups watermelon, cubed 1-2 cups cantaloupe, cubed 1-2 cups blueberries, fresh 1-2 cups blackberries, fresh 1-2 cups green grapes Instructions Place all fruit in a large bowl and gently toss. Serve & enjoy! Tip: Substitute or add any ready-to-eat...

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Recipe (gut soothing): Slow-Cooked Chicken Broth

Recipe (gut soothing): Slow-Cooked Chicken Broth

Serves 6-81 whole chicken, cooked, bones with or without meat3 carrots, chopped2 celery, chopped4 bay leaves4 tbsp apple cider vinegarHerbs and spices as desired (salt, pepper, paprika, parsley)2 handfuls spinachInstructions1 - Place chicken bones, and meat if using,...

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Recipe (turmeric): Golden Milk

Recipe (turmeric): Golden Milk

You may have tried “golden milk” before, but you’ve never tried MY golden milk. Check out my newest recipe that uses the “miracle spice” turmeric.

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Recipe (Hydration): Tasty hydrating teas

Recipe (Hydration): Tasty hydrating teas

You may not love the taste (or lack thereof) of plain water. One thing you can do is add some sliced or frozen fruit to your water. Since we learned that you could hydrate just as well with other water-containing beverages, here are some of my favorite...

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Recipe (No added sugar): Frosty

Recipe (No added sugar): Frosty

Serves 1 Ingredients ¾ cup almond milk (unsweetened) ½ tsp vanilla extract 1 tbsp cocoa powder (unsweetened) ½ banana, frozen Ice cubes Instructions Add everything into a blender except ice. Blend. Add a handful of ice cubes and pulse until thick and ice...

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Recipe (healthy fat): Mayonnaise

Recipe (healthy fat): Mayonnaise

Ingredients Makes about 1 ½ cups 1 large or extra large egg 2 tsp lemon juice ½ tsp salt 1 tsp Dijon mustard 1 clove garlic 1 cup olive or avocado oil Instructions Add all ingredients except oil to your food processor. Process until creamy (about 10...

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Recipe (peppermint): Peppermint Mocha Creamer

Recipe (peppermint): Peppermint Mocha Creamer

Ingredients 1 can coconut milk ½ cup almond milk, unsweetened 2 tbsp cacao powder, unsweetened ½ tsp peppermint extract or essential oil (food-grade and safe for internal use) 3 tbsp honey or maple syrup (optional) Instructions Place all ingredients in a...

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Recipe (Filling): Slow-Cooker Roast Beef and Potatoes

Recipe (Filling): Slow-Cooker Roast Beef and Potatoes

Serves 6 2 onions, sliced (do this and go to step 1 before preparing the rest of the ingredients) 4 lb beef roast 1 lb potatoes, peeled & chopped 1 lb carrots, peeled & sliced 2 celery sticks, sliced 2 dashes dried thyme or sage or parsley 2 cloves...

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Recipe (Low-Sodium Spice Mix): Italian Spice Mix

Recipe (Low-Sodium Spice Mix): Italian Spice Mix

Ingredients 1       tbsp dried oregano 1 ½   tbsp dried basil 1       tbsp dried parsley 1       tbsp dried thyme ½      tbsp onion powder ½      tbsp garlic powder Mix all ingredients and place in a sealed container. Sprinkle where you would normally use...

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Recipe (Nutrient Dense): Superfood Salad

Recipe (Nutrient Dense): Superfood Salad

Serves 2 2 handfuls of greens (e.g. kale, spinach, arugula, etc.) ½ cucumber, chopped 1 avocado, chopped 1 bell pepper, chopped 1 carrot, grated 2 handfuls grape tomatoes 2 handfuls fresh berries 2 broiled salmon fillets (optional) ¼ cup hemp seeds Salad...

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Relaxing Herbal Teas Recipe

Relaxing Herbal Teas Recipe

There are many relaxing herbal teas that would be great after meditation. Try any of these by steeping in boiling water:     Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)     White tea (also has a bit of caffeine, or you can...

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Recipe (All-natural): Apple Muffins

Recipe (All-natural): Apple Muffins

Serves 12 1 cup quick oats, uncooked 1 tsp cinnamon 1 cup cooked quinoa 3 tbsp maple syrup 1 cup chopped apples 2 eggs, lightly beaten Preheat oven to 350F. In a large bowl, mix the quick oats and cinnamon. Add the quinoa and mix again. Now add maple...

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Mediterranean Salad: (low GI)

Mediterranean Salad: (low GI)

Serves 2 1 cucumber, chopped ½ cup chickpeas, drained and rinsed ½ cup black olives ¼ red onion, diced ½ cup cherry tomatoes, halved ¼ cup extra virgin olive oil 1 tbsp apple cider vinegar 2 tbsp lemon juice 1 tsp garlic 1 tsp basil ½ tsp oregano 1 dash...

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Almond Vanilla Latte Smoothie

Almond Vanilla Latte Smoothie

Serves 1 ¼ cup almonds, soaked overnight & rinsed ½ cup coconut milk ½ cup strong coffee, cold (or chai tea if you prefer - my favorite) ½ banana, frozen 1 tsp vanilla extract Add all ingredients to a blender and blend on high until almonds are smooth....

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(Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

(Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2 ¾ cup dry quinoa (pre-rinsed) 2 tbsp coconut oil 1 medium onion, diced 1 bell pepper, chopped 1 dash salt ½ tbsp turmeric 1 dash black pepper 2 cups broccoli, chopped In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the...

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Banana Muffins – Paleo Friendly Recipe

Banana Muffins – Paleo Friendly Recipe

Serves 12 3 large eggs 5 mashed bananas ½ cup almond butter ¼ cup coconut oil 1 tsp vanilla ½ cup coconut flour 1 tbsp cinnamon 1 tsp baking powder 1 tsp baking soda pinch of sea salt Preheat oven to 350F. Line 12 muffin cups with liners. In a food...

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