self love

There’s Valentine’s Day and Gal-entine’s Day, and Pal-entine’s Day and probably more I’m missing. Today I celebrate Self-Love. Whatever your thoughts are about this commercialized holiday or not, let us not lose sight of really what it’s all about. It’s not the chocolates or cards or secret admirers, it’s an opportunity to tap into the…

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just one breath

Breathing brings so many benefits including stress and mental relief which we can all use a little more of these days. Start now! Sit up straight, legs crossed. Place one hand on your belly and the other on your heart. Exhale for 4. Pause. Inhale for 4. Pause. Repeat for 5 to 10 cycles. More…

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super shake

Nutrient-rich super shakes help jump start your days and deliver flavor and health all in one shot…err, 8oz glass 🙂 But don’t move too fast to the pre-packaged, to-go shakes on the shelves. Put those back! The preservatives and weird ingredients alone just make me shudder. BLAH! Rather build your own super shake, that’s destined…

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yoga nidra

There is a simple way to increase your endorphins…all while you rest. It’s true! Sometimes all your body needs is simply time to be still. We often feel we need to be “doing” when really our human body’s are also designed to “just be”. Prioritizing rest often gets back-burnered to the laundry list of to-do’s,…

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lectin free apple walnut muffin

Enjoy these lectin-free apple walnut muffins as a breakfast go-to or a healthy snack. They are gluten-free, keto friendly and best of all lectin-free. You can make ahead too so eating one at a time is enjoyable and easy. Plus kids will love them. Drizzle with maple syrup or honey to top them off for…

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cacoa

Chocolate lovers – today is your day! You can enjoy your beloved treat while boosting your health. Cacao delivers nutritional goodness without all of the inflammatory, insulin-spiking effects of sugar. And this beloved antioxidant-rich cocoa bean delivers 80% of the recommended daily intake of copper, which is essential for red blood cell production, and manganese…

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carbs turn to sugar

Dr. Natasha Winters said this best and its true – “all carbohydrates turn to sugar. And sugar stimulates the same pleasure centers of the brain that respond to heroin and cocaine, so naturally we want more of it.” Sugar is a powerful drug and we need to understand it better and its effect on our…

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cauliflower power

The Holderness Family created a hilarious video about all-things cauliflower. But despite the trendy popularity this food-swap has ensued in recent months, its the health benefits that are the shining star. Cauliflower has half of the carb content that most starchy sides deliver, and per cooked cup contains 66% of your daily vitamin C. That’s…

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low carb cauliflower hummus

Enjoy this low carb cauliflower hummus as a simple alternative to your classic hummus favorite. It’s a great addition to your dipping desires (all those fresh carrots and celery!), and makes a great topping to greek chicken and fish meals. Ingredients 1 large head organic cauliflower (approx. 5 cups florets) 3 tbsp olive oil, divided…

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vitamin D covid

Hopefully by now, you’ve seen the countless reports and studies linking COVID survival to bolstered Vitamin D levels. If you haven’t taken action already, now is your time to do something. Even if COVID isn’t a concern (though I’m not sure how it cant be these days), decreased levels have other health impacts you likely…

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