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Kick Start Your Wellness: A Guided Meditation

Happy Eating – Classic Beef Stew

Having a repertoire of healthy foods you LOVE is key to long-term health and wellness. Here are a few to try that are full of mood-boosting nutrients as well!     Ingredients: 2 lbs beef chuck (preferably grass-fed – try Kol Foods online), cut into 2 inch pieces Sea salt and freshly ground black pepper Unbleached all-purpose flour or

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Happy Eating – Bok Choy in Ginger-Garlic Sauce

Having a repertoire of healthy foods you LOVE is key to long term health and wellness. Here are a few to try that are full of mood-boosting nutrients as well! Ingredients: 1 Cup Vegetable Broth 6 Cloves Garlic, Minced 1 Tbsp Fresh Ginger, Grated 1/2 of a Fresh Jalepeno Chile, Seeded & Thinly Sliced 1 Tbsp Tamari 1 Tbsp

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21 Days to Break a Habit?

A new you in 21 Days? Not so fast…. Most of us have heard the claim that it takes 21 days to break a habit and/or create a new, healthier habit. No one is entirely sure where the 21-day rule originates, but it seems to have first been set forth in a book called “Psycho-Cybernetics,” a self-help book first

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Healthy Eating Hacks

Sometimes shortcuts can be better than taking the long way! Here are five healthy eating hacks that will have you singing from grocery store to table (or lunch box). 1 nut butter nutrient hack: Nut butters are already pretty nutrient dense, but there is a way to pack them with even more good stuff.  Take a partial jar of

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Intermittent Fasting – Fad or Fact?

Is there a difference between reducing calories evenly throughout the week (daily calorie restriction) and fasting (extended duration calorie reduction) in terms of fat metabolism? University of Florida health researchers recently published a study in the journal, Obesity, that emerging findings in scientific literature show intermittent fasting can be a reliable means of weight loss and may optimize physiological

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One-Pan Autumn Chicken Dinner

INGREDIENTS: 5 (6 – 7 oz) bone-in, skin on chicken thighs 4 Tbsp olive oil, divided 1 1/2 tbsp red wine vinegar 3 cloves garlic, minced (1 Tbsp) 1 tbsp each minced fresh thyme, sage and rosemary Salt and freshly ground black pepper 1 large sweet potato (about 16 oz) (I leave unpeeled), chopped into 3/4-inch cubes 1 lb frozen Brussels sprouts, sliced into halves 2 medium fuji apples, cored and sliced into half moons about 3/4-inch thick

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Power Runner Recipe: Moroccan Lentil Salad with Cauliflower Couscous

This meal-in-one dish is from one of my favorite cookbooks: “Run Fast. Eat Slow. Nourishing Recipes for Athletes.” By Shalane Flanagan and Elyse Kopecky. Ingredients: 1 cup dried green lentils, sorted and rinsed ½ tsp fine sea salt 3 medium carrots, peeled and grated 2 cups loosely packed chopped kale, stems removed ½ cup chopped toasted pistachios or almonds

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Under the Weather Soup

As cooler weather and cold and flu season approach, I wanted to share one of my favorite warming recipes packed with healing and strengthening ingredients.   Ingredients: 2 quarts bone broth (I make my own with grass-fed meat bones from KOL Foods but you can buy it pre-made from KOL as well) 1 quart filtered water 3 sweet potatoes,

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Best Clean Eats Steak Marinade

Ingredients: 1/4 cup olive oil 1/4 cup balsamic vinegar 1/4 cup Worcestershire sauce 1/4 cup soy sauce  2 teaspoons Dijon mustard 2 teaspoons minced garlic Salt and pepper to taste Directions: Mix olive oil, balsamic vinegar, Worcestershire sauce, soy sauce, Dijon mustard, and garlic in a small bowl. Season with salt and pepper.

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Light and Easy Summer Stir Fry

Ingredients: 1 onion, sliced thin 6 cloves garlic, sliced thin 1/2 head white cabbage, sliced 1/2 head purple cabbage, sliced 1 head bok choy, sliced across width 4 large carrots, julienned Organic baked tofu, diced (see pic below) Organic Tamari (gluten free soy sauce) Seasoned rice vinegar 2 tbsp sesame oil 2 tbsp grapeseed oil   Directions: In a

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