Homemade Egg Wrap

Posted on October 25
1 cup spinach, 1 egg, salt, 1 tsp chill flakes, 1 tsp oregano, ¼ tsp black pepper powder, 2 button mushrooms, ¼ cup bell pepper, 1 tomato and 6-8 basil leaves.
Blend spinach, egg, chili flakes, oregano and black pepper to a pouring consistency.
Heat a pan, add oil and sauté mushrooms, bell pepper, tomato and basil leaves along with salt and black pepper to taste. Remove when done.
In the same pan make the wrap using the spinach batter. Then add the sautéed veggies and fold in the desired shape and enjoy!

Engage Your Microbiome

Posted on October 14
An eating plan consisting of a variety of whole, plant-based foods supports the gut microbiome in producing a diverse population of bacteria and other microorganisms needed for overall health.
Diet can influence inflammation, which can influence microbiome bacteria. A systemic relationship exists between the microbiome and the body as a whole, affecting illness or health, as well as how the gut interacts with the brain. (Think brain fog, anxiety, depression, OCD, ADD and memory issues)
A healthy approach to eating that includes fruits, vegetables and teas can increase the diversity of gut microbiota.

Pumpkin Pie Pudding

Posted on October 11
¾ cup canned coconut cream (this can by found by the canned coconut milk)
1 cup canned 100% pumpkin puree
1 tablespoon pure maple syrup (Stevia, Truvia or Monk Fruit)
½ teaspoon ground cinnamon
Pinch ground ginger
Pinch nutmeg
Pinch salt
Roasted salted pecans, for garnish (optional, but highly recommended)
Place coconut cream and pumpkin puree in a mixing bowl and whip with an electric mixer until fluffy.
Add sweetener, cinnamon, ginger, nutmeg and salt and whip again until smooth.
Scoop the pudding into serving dishes and place in the fridge until ready to serve. Garnish with desired toppings.
Serves 2


Posted on September 28
• Your body contains about 11 gallons of water: Your blood is 85 percent water; your muscles 80 percent; your brain 75 percent and your bones are 25 percent water, which illustrates the importance water plays in your health
• Drinking 16 ounces of water can raise your metabolic rate by as much as 30 percent; a 2 percent level of dehydration has been shown to cause a 10 percent decrease in athletic performance
• When dehydrated, your brain shrinks in volume. This shrinking is what causes a dehydration headache. Even mild or temporary dehydration can alter your brain function and impact your mood
• Dehydration-induced effects such as sleepiness, fatigue, moodiness and confusion are easily reversed within 20 minutes of drinking some water.
Cold water absorbs 20 percent faster than tepid water, so to increase the speed of recuperation, drink chilled water.
Symptoms of Dehydration
Fatigue and/or dizziness
Foggy thinking and poor concentration
Muscle cramps
Back or joint ache
Dry or sticky mouth
Infrequent urination; dark, concentrated urine or low urine output
Mood swings; increased tension or anxiety
Sugar cravings
(64-120 ounces of water per day depending on foods eaten, activity and climate)

Omega-3 for Migraines

Posted on September 21
If just the thought of what to make for dinner tonight gives you a piercing headache, perhaps you should consider searing up some salmon to get some omega-3 for migraines.
A study in BMJ looked at adults who frequently suffer from migraines. Participants who followed a diet high in omega-3 fatty acids sourced from fatty fish, like salmon and sardines, for 16 weeks experienced a shorter duration of headaches per day and fewer instances of headaches per month. This was compared with those who followed a control diet with normal levels of omega-3 and omega-6 fatty acids. Especially good was a diet with high omega-3s and low omega-6 fatty acids from vegetable oils and seeds.
In addition to the benefits of omega-3 for migraines, the findings also revealed that those who followed the intervention diets experienced less severe headaches, compared with those on the control diet, which mimicked typical U.S. intakes of these fats. Improving the dietary ratio of omega-3s to omega-6s may tamp down pain-inducing inflammation in the brain and offer relief to the millions of migraine sufferers in America.

Weight Loss With Out Dieting

Posted on September 14
1. Eat Mostly Whole Foods: eat mostly food that does not have an ingredient list.
2. Drink Plenty of Water: 64 oz to 90 oz depending on size and food intake.
3. Exercise: move 5 hours per week and divide that between cardio and resistance work.
4. Sleep and Control Stress: sleep between 7 and 9 hours depending on your stress.
5. Eliminate Foods You Are Sensitive To: inflammation promotes weight gain.
6. Supplement As Needed: B complex, MG+, Probiotics, krill oil, collagen powder, etc..
7. Do Some Fasting: eating constantly does not allow your body to burn fat.
8. Correct Hormone Imbalances: check for thyroid, cortisol or hormone balance.
*Remember three things can stimulate your metabolism: food (eating enough is very important), exercise (especially weights) and stimulants (think green tea).

Spiralized Zucchini Noodles with Tomatoes and Pesto

Posted on September 12
For the Pesto:
1 cup packed fresh basil
1 clove garlic
1/4 cup fresh grated Parmesan cheese
kosher salt & pepper to taste
3 tbsp extra virgin olive oil
For the zoodles:
4 small zucchinis
1 cup heirloom grape or cherry tomatoes, halved
kosher salt and black pepper to taste
In a food processor pulse basil, garlic, Parmesan cheese, salt and pepper until smooth.
Slowly add the olive oil while pulsing. Set aside.
Spiralize the zucchini, cut it into smaller strands if they are too long and place them in a work bowl.
Toss with the pesto and tomatoes and season with salt and pepper as needed.
If you like leftovers, add some chicken sausage or meatballs, heat and serve.

Anti-Inflammatory Shake

Posted on September 09
8 oz of unsweetened flaxseed milk
2 TBSP of cocoa powder
1 scoop of chocolate protein powder (with Stevia)
½ cup of dark frozen cherries
(You can use frozen fruit or add ice according to desired thickness.)
Flax, raw cocoa and cherries are high in ORAC value. An ORAC value is the antioxidant value, also known as oxygen radical absorbance capacity.
A minimal intake of ORAC units is 5000 units per day.
Dark chocolate has an ORAC value of 20,816
Flaxseed has an ORAC value of 19,600
Dark cherries have an ORAC value of 1,500
Also….. flax is high in omega-3 fatty acids, cherries contain anthocyanin and cocoa contains flavanols, all of which help fight inflammation naturally.

Exercising Fasted

Posted on September 08
• By skipping breakfast and working out on an empty stomach, you will have a better working memory in the mid-afternoon and have less mental fatigue and tension later in the day.
• The timing of breakfast impacts your body’s responses to exercise. Exercising in a fasted state improves glucose and insulin parameters, lowering your risk of insulin resistance and Type 2 diabetes.
• Skipping breakfast before exercise helps curb food intake for the remainder of the day, resulting in an overall energy deficit of about 400 calories.
• By skipping breakfast and working out on an empty stomach, you will have a better working memory in the midafternoon and have less mental fatigue and tension later in the day.
• Fasted exercise is particularly effective for fat loss. Previous research has shown aerobic training in a fasted state lowers both total body weight and body fat percentage, while exercising in a fed state decreases total weight only.
• Fasted exercise may also boost growth hormone and testosterone production, help prevent depression and optimize tissue regeneration.
• If you need to eat prior to exercise, consume whey protein (20 grams) 30 to 60 minutes before resistance training to boost your body's metabolism for as much as 24 hours after your workout.
• After an intense work out, follow up with a high-quality protein meal to prevent muscle wasting and promote repair.

September is National Self Improvement Month

Posted on September 02
September is National Self Improvement Month, and that means if you've been looking for a reason to set new goals, drop bad habits, eliminate negative thinking, and improve yourself - now is your time!

Self-improvement does not mean you will break down all your faults and flood your mind with negative self-talk. Instead, it is an opportunity to reflect on and assess where you could improve and how you are taking care of yourself.

I hope you enjoy this issue filled with my favorite tips to inspire my clients' physical, mental, and spiritual growth!

8 Ways to Invest in Yourself
  1. Wake up earlier and get moving! Researchers found that people who exercise first in the morning are more likely to stay with their routine. We know life gets busy and unplanned things happen. Therefore, morning exercise is a way to remain consistent. Not only does a morning workout boost metabolism, but it also helps clear your mind and increase focus and productivity.
  2. Start (or ramp up) an exercise routine. September is the perfect time to reassess your current workout and exercise routine. Is there something you can do to improve your current level of physical strength and stamina? Mixing up the type of exercises you are doing is a good place to start. If your typical workout plan consists of weight training, consider ramping things up by adding cardio intervals. If cardio is your jam, challenge yourself to hit the weights. Regardless of where you are starting, take a baseline assessment so you can record your progress!
  3. Live sober this September. Not only do the calories from alcohol add to your waistline, but they can also inhibit your willpower to make healthy food and lifestyle choices. Going sober in September is the perfect way to kick off your self-improvement journey. Do a quick google search, and you'll see that sober September is a movement sweeping the nation.
  4. Eat more plants. A simple way to dive into your self-improvement journey is to eat more plant-based foods such as fruits, vegetables, beans, legumes, nuts, and seeds. Challenge yourself to include at least one cup of vegetables at every meal and snack. Use a journal to record changes you notice in energy, sleep, bowel movements, cravings, skin, mental clarity, and performance. How could consuming more plants change the way you think, feel, and live?
  5. Expand your practice of mindfulness with food, movement, and life. Use mindfulness to reconnect with yourself and understand the nutrition, energy, taste, flavor, activity, and rest your body needs to thrive. By slowing down and tuning out external distractions, you're re-teaching your body how to listen and honor what it needs for optimal health and prosperity. Meditation helps facilitate mindfulness by centering your attention. When you clear your mind of external distractions and stressors, you can return to a state of calmness and focused thinking.
  6. Take up a new hobby, sign up for a class, or enroll in a workshop. Exploring new hobbies and skills can give you something exciting to anticipate. With the abundance of online training resources, there is no reason you cannot begin those piano or art classes you've always dreamed of taking!
  7. Seek the expertise and guidance of a professional who can help you on your journey. As you embark upon the journey of self-improvement, remember you don't have to go it alone! Don't be afraid to ask for help, reach out to family and friends for support.
  8. Step out of your comfort zone often! One sure way to guarantee you will never grow stagnant or get bored is to force yourself to step out of your comfort zone frequently. The word 'force' was used because it is human nature to resist stepping into new territory and doing the unknown. However, to grow and evolve into the best version of yourself, you cannot be afraid of change. Changing up your routine and stepping into the uncomfortable is one of the best ways to improve yourself!
10 Empowering Self Improvement Tips

Think of Self Improvement Month as a personal health check-up and use September as a catalyst for self-reflection. Be honest with yourself about current habits and lifestyle choices you are making. Remember, you have the power to make choices that improve your life. Here are a few more ways to invest in your own self improvement:
  1. Make a vision board to keep you focused on your goals.
  2. Dive into a book that empowers positive change.
  3. Participate in at least 30 minutes of physical activity a day.
  4. Spend time outdoors to enjoy the fresh air and soak up some sunlight.
  5. Engage in work you are passionate about, which can include volunteer work or a hobby and your career.
  6. Carve out time to meditate, relax, and release your worries.
  7. Cultivate relationships that encourage you to laugh more and complain less.
  8. Fill your mind with positive thoughts to promote optimism.
  9. Take a break from technology. Too much screen time is linked to an increased risk of depression and anxiety. While you might not be able to unplug entirely, you can set boundaries. Those boundaries are essential for your mental health and well-being.
  10. Practice daily gratitude, and consider investing in a gratitude journal. (Consider keeping a gratitude journal in the bathroom or bedroom for you to journal OR for you and your significant other to write why you are grateful for each other)
Featured Recipe
Chickpea and Cauliflower Curry


  • 3 tbsp olive or coconut oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 2 tbsp curry powder
  • 1 tsp cinnamon
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • 1 bay leaf
  • 1/2 tsp granulated sugar
  • 1/4 tsp salt
  • 1-19 oz can of chickpeas, rinsed and drained
  • 1 small cauliflower, cut into bite-sized pieces
  • 1 cup frozen green peas
  • 3/4 cup low sodium vegetable broth
  • 3/4 cup coconut milk
  • 10 sprigs cilantro, chopped

In a large skillet, heat oil. Add onion and garlic and sauté until they start to brown. Stir in curry powder, cinnamon, paprika, cayenne pepper, bay leaf, ginger, sugar, and salt. Stir until fragrant, about 2 minutes.

Add chickpeas, cauliflower, and peas. Stir in broth and coconut milk. Bring to a boil then reduce heat to simmer for 20-25 minutes, or until cauliflower is tender. Remove from heat.
Remove bay leaf. Garnish with cilantro and serve.

(If you want a lower carb dish, simply omit the green peas)

Serves 8

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