Top 5 Essential Oils for Boosting Immunity

Hey Everyone, My name is Melissa. I’m a mama to 5 wonderful kiddos, one of which was diagnosed with Crohn’s disease and has been one of the catalysts that started my journey to helping others with their health and wellness using essential oils. I was so excited when Kylene asked me to share a bit about essential oils and immunity. Through becoming a Crohn’s advocate and health coach, I love to use what I’ve learned on my health journey to help others. With that being said, let’s get to the good stuff!

When it comes to boosting our body’s immunity, there are many things that can be done. Obviously, focusing on eating healthier, getting adequate sleep and decreasing stress are great places to start. However, what I have found over the years is that sometimes our bodies need extra help. 

Essential oils are a great tool to add to our daily routine to provide that extra help to support and boost our immune systems. Below are my top 5 essential oils for immune support. Some of you who are familiar with essential oil may be surprised to see that Thieves did not make the list. It is, by far, one of my favorite oils for this topic, however it is such a powerhouse oil that it deserves it’s own post!!

Top 5 Essential Oils for Boosting Immunity

First of all, what are essential oils? They are the lifeblood of a plant which is extracted from the flower, stem, leave, bark, or fruit. The oils provide nutrients to the plant as well protection from disease. Those same qualities of the plant can be used by our bodies to help increase our overall health. All essential oils have antimicrobial properties, however each differ in which properties they contain. When several are blended together and applied to the body or diffused, they provide a powerful compound which is especially useful for targeting a broad range of viruses and bacteria in the body or in the air. 

1. Tea Tree

Tea Tree oil comes from the leaves of the melaleuca tree (or tea tree) and has been used for centuries by the aborigines to heal cuts, wounds, and skin infections. Not only is this powerful oil an immune stimulant, it also has twelve times the antiseptic power of phenol, as well as antiviral and antibacterial properties making it one of the most powerful immune-building essential oils. 

Incorporate Tea Tree into your daily routine for immune support by adding a drop or two to the bottoms of your feet each morning. Because our feet contain the largest pores on our skin, applying oils there allows the benefits of the oil to be released into the body and absorbed more efficiently. Add 5 drops to a diffuser to purify the air. 

        2.      Oregano 

Like Tea Tree, Oregano comes from the leaves of the plant. Because of its antiviral and antiseptic properties, Oregano is profoundly beneficial for killing germs. It too is an incredible immune stimulant and is known for its ability to fight infection and inflammation. This oil is considered a “hot” oil, meaning when applied to the skin it can cause a warming or hot sensation. It is best to dilute this oil by applying with a carrier oil like fractionated coconut oil. 

Combine Oregano with Tea Tree and coconut oil to the bottoms of your feet to fight viruses and help boost immunity. Add a few drops of Oregano to a diffuser along with a few drops of the next oil, Lemon, and enjoy a spicy and uplifting scent that purifies the air.

 3.    Lemon

All citrus oils are incredibly energizing and beneficial to those dealing with stress, anxiety, and depression. When diffused, Lemon oil has amazing properties that not only uplift your mood and ease anxiety, which contributes to our overall immune system health, but it also contains powerful antioxidants that boost the immune system by fighting off free radicals.

When ingested, Lemon oil helps remove toxins from the body and increase immunity. Try adding a drop of Lemon oil to your glass of water each day to stay healthy or help fight a cold. Sore throat? Add a drop of lemon to a spoonful of raw honey 3x a day.  Diffuse 5 drops of Lemon throughout the day to purify the air and make you feel refreshed and energized. Please note that Lemon oil contains Limonene which can break down plastic. When adding it to drinking water use a glass jar and metal straw. Lemon oil is also phototoxic, so it should not be used on the skin before significant sun exposure. 

  4.      Lavender & Frankincense 

Both of these are “must have” essential oils for the home. Both are beneficial for almost any situation. 

Lavender

This oil is incredibly versatile. In fact, it is known as the swiss army knife of oils for its countless uses. Unlike the other oils mentioned above that are immune stimulants, lavender helps the immune system by offering calming and soothing properties that can help reduce stress and ensure your body gets the restorative sleep it needs. Both stress and lack of sleep contribute to a lowered immune system.

Rub Lavender on bottoms of feet or Diffuse 8-10 drops of Lavender at night for restful sleep. To decrease stress and/or anxiety, add a drop of Lavender to each palm and rub together. Then cup your hands over your mouth and nose and breathe deeply several times. This can be done throughout the day or whenever stress or anxiety are elevated.

Frankincense

Like Lavender, Frankincense has numerous uses. Because of its grounding and antidepressant properties, it too works wonders in the lives of those dealing with stress and anxiety. When diffused or directly inhaled, this amazing oil balances emotions and has the ability to decrease elevated heart rates and high blood pressure, both contributors to stress, anxiety, and a weakened immune system. Where Frankincense differs from its friend Lavender, is its ability to fight against infection because of its anti-infectious, antiseptic, and immune-stimulant properties. Because of this, Frankincense acts as a shield, preventing the spread and development of germs in the body. Combining it in your household cleaner makes it a vital weapon against cold and flu as well! 

For daily emotional and immune support, add a drop or two to the bottoms of your feet. Inhale directly from the bottle to uplift the mind and spirit or combine with other immune supporting oils mentioned above for an immune supporting powerhouse blend. 

Immune Supporting Roller Blend:

Add 10 drops Frankincense, 10 drops Lemon, 10 drops Tea Tree, 5 drops Oregano, and 5 drops lavender to a 10ml glass roller bottle and top with fractionated coconut oil. Roll along the spine and bottoms of feet daily to boost the immune system. When the immune system is compromised or you are fighting a virus or cold, apply the oils more often throughout the day. Also, like any natural supplement or homeopathic, to see the effects you want, essential oils must be used frequently and consistently. They are tools to use daily to support overall health. 

I encourage you to add essential oils into your daily routine! The above oils are great ones to start with. Essential oils are amazing tools to have in your tool kit to help support your emotions, sleep, and especially your immune system! Our family has been using them for years and we are the healthiest we have ever been! It’s important to note that not all essential oils are created equal. I only recommend pure therapeutic grade essential oils that you know have been grown, harvested, and distilled with the highest of standards.

If you are ready to incorporate oils into your life, I would love to help you or answer any questions you may have. You can find me over on instagram @well.made.essentials 

Foolproof Pesto Every Time!

Happy Labor Day!

Pesto is one of my favorite sauces. Is that what pesto is? A sauce? Well anyway…whatever it is, it’s delicious and can go from topping gluten free toast, to spicing up your egg breakfast, to being a great dip for your beef kabobs. And while most store bought pesto has dairy and varies greatly in flavor from brand to brand, I’m going to show you how to make the most delicious pesto every time - at home - dairy free - and it’s EASY!

Basil is the primary ingredient and flavor that makes pesto so delicious. Did you know that basil is also anti-inflammatory, boosts your immune system and is an antioxidant too?! So this is the perfect recipe to whip up as we find ourselves at the beginning of cold and flu season!

Ingredients:

• 1 cup organic cashews (roasted and salted adds more flavor)

• 1 large bunch of organic basil (approximately 2 cups of leaves)

• The juice of one 1 organic lemon

• 1/4 cup olive oil (to begin with)

• 4-6 garlic cloves chopped

• Pinch of sea salt

Directions:

1. Rinse the basil and cut off the stems

2. Add all ingredients to a food processor and blend

3. Observe the texture and add oil as needed until it is spreadable but not creamy

4. Taste and add garlic and salt as needed. This really adjusts to your personal flavor profile and helps make the pesto as strong and flavorful or as mild as you prefer.

Enjoy! Because the seasonings are so simple and so personalized in measurements, you can make this pesto the exact right flavor every single time!

Change it up:

• Use any nut you like or, do what I did the other day and use up 2-3 different nuts you happen to have in your pantry. The flavor profile may change slightly, but really any nut blend will work as the base. Usually store bought pesto includes pine nuts.

• Use cilantro instead of basil for an different flavor and added detoxification
  

p.s. we love to make some gluten free pasta with pesto as the sauce! What’s your favorite way to use pesto?

Find more fun information about basil here:

12 Benefits of Basil - Dr. Axe

What is Basil Good for?

Massaged Kale with Fennel Salad

This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest. 

If you normally have trouble digesting kale the solution is to either steam your kale or massage it. This recipe is one of my clients favorites! You still get all the amazing benefits of raw kale: the enzymes, magnesium, vitamin C and more. 

Massaging nourishing oil and lemon juice into the kale also help make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal. 

Ingredients

• 1 bunch kale, chopped

• 1 large lemon, juiced

• 1 large garlic clove, minced

• ¼ cup extra virgin olive oil

• Sea salt and black pepper to taste

• 1 cup shredded carrots

• 1 cup chopped celery

• ½ cup thinly sliced fennel (optional if you don’t like the taste of licorice)

• ¼ cup pine nuts
  
  

Directions

1. Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

2. Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want and have no digestive issues, you need to check out my gut health program. These principles have truly transformed my life as well as countless others. 

Check out my new 6 week program Stop Dieting and Live Your L.I.F.E - Discover your #YOUtrition launching February 11! Or join me for one of my upcoming webinars where you will learn more about your #YOUtrition and have the chance to ask me any questions!!

Hormone Supporting Coleslaw

say whaaaaaaaaat?!

Hey Hey Diva friends!! What the heck is hormone supporting coleslaw? Am I joking?! No my friends I am NOT and you should get EXCITED because this is one super healthy, super delicious, and (yay!) super EASY recipe....

Let's touch on the benefits of each ingredient first.

*This post contains affiliate links from Amazon*

Cabbage. Estrogen dominance is a very common hormonal imbalance in women. Processed foods that mimic estrogen, chemical exposure and poor detox ability can all contribute to estrogen dominance. Cabbage is a cruciferous vegetable and cruciferous veggies have phytochemicals called insoles which help you metabolize your estrogen down the healthiest pathway possible. (more on that when my next podcast drops on July 16!) In addition. green veggies in general are great for supporting your liver and digestion both of which are super important in regulating your hormone balance! 

Coconut Mayo. This is your source of healthy fats. Healthy fats are CRUCIAL for balanced hormones. A low fat, low carb diet is often a precursor for hormone imbalances. Coconut oil provides nutrients needed for hormone production AND it can assist in calming inflammation.

Raisins. Mostly in here for flavor, raisins are a dense source of carbohydrates which (as stated above) are necessary in whole foods form and in healthy proportions to maintain hormone balance. Turns out, they are also a great source of magnesium, iron and boron which studies have shown boost your absorption of magnesium AND beneficially impact your use of estrogen.

Bacon - YES BACON. This is in here because well....it tastes darn good :)

Easy Peasy Coleslaw

Ingredients:

• Cabbage
• Applegate Sunday Bacon
• Organic Raisins
• Chosen Foods Coconut Mayo (or any other clean, healthy fat based mayo like avocado or olive oil)

Directions: 

1. Cut about half the cabbage into shredded pieces
2. Cook the bacon until crisp
3. Mix 2 large spoonfuls of mayo into the cabbage ( I actually melted mine down first to thoroughly coat the cabbage)
4. Crumble the bacon onto the cabbage mix
5. Add approximately 1/2 cup raisins or until it looks visually decent :)
6. Mix well and keep refrigerated!

Sugar Free (almost) Strawberry Parfait

Hey Hey there Diva Friends! 

I recently made this strawberry parfait and not only was it a HIT, it was sugar free! Well....sorta :) There was ZERO refined sugar but a little bit of maple syrup and honey sprinkled throughout. For most that are not on a strict elimination diet this would make a really great treat and get this....it's healthy enough for breakfast if you would really want to do that :P

When I was thinking about what I wanted to make I googled (of course) 4th of July paleo desserts and lots of fun red white and blue treats come up - most of them using strawberries and blueberries for that patriotic look. Lots of parfait options came up which inspired me to make me own....

Enjoy!

Strawberry Tapioca Parfait

Ingredients:

• Against All Grain Shortbread Cookies
• 3 Pints fresh organic strawberries halved
• Honey
• Let's Do Organic Tapioca
• Full Fat Coconut Milk

Directions:

I made the shortbread, tapioca, and strawberry filling the day prior so they could cool completely. Then I assembled everything just before we ate them. I made 8 large parfaits and doubled the tapioca recipe but had leftovers. You may need to adjust amounts based on parfait serving sizes and number of people.

1. Make the shortbread cookies ahead of time. Making them pretty isn't a priority unless you care how the decorate topper ones look. About half of them will be crumbles up so I made 24 balls, flattened them out and baked according to the directions.
2. For the strawberry sauce I took 2 pints and cut them in half. Then I placed them in a saucepan over low-med heat with a few drizzles of honey and let them cook (stirring occasionally) until the broke down into a lumpy jam. You could continue to cook if you wanted a smoother sauce but I liked the lumps. Let cool in the refrigerator.
3. Make the tapioca according to the box except sub out the sugar for honey and let cool completely. 

To assemble:

1. Start with an ice scream scooper of tapioca pudding. Then scoop the strawberry sauce on top making a layer thick enough to see and differentiate on the side. 
2. Loosely chop about 8-12 of the shortbread cookies and layer them on top of the strawberry filling.
3. Spoon a little more tapioca on the cookie sprinkles and then garnish with a few slices of fresh strawberries and 1 full shortbread cookie.

*Kylene is an Amazon affiliate and the links provided are amazon affiliate links.

Our Perfect Burger

Hey Hey Diva friends! 

I hope you had a wonderful 4th! Need some inspiration for dinners the rest of the week? Look no further...I know that this recipe becomes a staple for you as it has for us. This is our FAVORITE burger recipe and when I'm in a hurry or haven't planned dinner ahead of time we simply thaw some beef and throw this sucker together!

What you need:

• 1lb grass-fed beef
• Cumin
• Red onion
• 1 4oz can diced green chilis
• salt
• garlic
• Heirloom Tomato
• Bubbies Pickles
• Bubbies Sauerkraut

To make:

1. Chop approximately half small red onion (you need about 1/4 cup chopped. Save the rest to top the burgers )
2. Mix the beef, red onion and diced chilis (do not drain the can) together. 
3. Spice according to taste - I probably add about 1TBS of cumin and a large dash of salt and garlic.
4. Thoroughly mix the beef mixture in a bowl with your hands and squeeze tightly into 4 patties
5. Cook on a skillet over medium heat approximately 6-8 minutes on each side or until a thermometer reads 165F in the middle. 
6. Top with fresh tomato, onion, pickles and sauerkraut.

Watermelon Juice

Hey Hey Diva friends!!!

The 4th is TOMORROW and I'm sure you are heading to a BBQ or inviting friends over to celebrate while YOU grill out....either way, I wanted to share one of THE most insole yet delightful recipes I've recently stumbled upon....that is...WATERMELON JUICE!

Why make the juice instead of eating the fruit? I actually think it helps the watermelon taste sweeter. Think about it- when you cut the watermelon up, all the juice drains to the bottom of the bowl...when you make watermelon juice, you drink EVERYTHING and it tastes incredibly delicious!

Here's what you need:

• 1 very red, very ripe watermelon
• Blender
• Yup - that's it!!

1. Cut your watermelon into small enough chunks to fit comfortably in the blender 
2. Blend
3. Chill

If you really want to be fancy, garnish with some mint or berries or even top with some homemade whipped cream. When you stumble upon a truly ripe watermelon this incredibly basic recipe is truly a delight!

Flourless Orange Chocolate Scones

Hey Hey Diva friends! It's my birthday so....YOU get a recipe :)

But FIRST!! Are you signed up for my weekly newsletter? If not, you really should be! Recipes, tips, podcast and blog round-ups, first dibs on discounts, and more! Click here to get an email from me every Thursday morning!

When I was a kid, I would start planning my birthday like 4 months in advance...yeah I know I know, overkill....I don't really know where that came from, but I SERIOUSLY love the day.

Fun fact:It's also Flag day (my Mom used to tell me that they put all the flags up for my birthday) ha!

Anywayyyy.....I remember somewhere in my teens it was Oprah's 50th birthday. She was this icon, this rockstar, this super woman who had achieved so many life goals....and I remember her saying that each decade gets better. For whatever reason, that stuck with me. I really didn't like it when people worried about aging, and would dread their birthdays like "oh no! I'm 3 years away from being 30!!" ......I wanted to adopt the Oprah attitude - it's jsut a number, and it can get BETTER with age....

So I did. And it does :) Life DOES get better with age. Here are just a few things for me that have improved each year:
My health
My strength
My attitude
My life purpose
My business....

Now, working as an FDNP it's my job to help you get to the point physically where each year gets better for YOU! To that end, I wanted to give YOU a gift on my birthday!!

In August I'll be launching #HormoneHacker - a 10 week program focused on gut health and supporting your hormones naturally. I created this program because so many of you wanted to go a step further than #GetGutsyWithMe and learn more about your cycles and how your body works AS A WOMAN. 

So before I officially launch the 10 week program (stay tuned for all the awesome details!) I wanted to drop this little gift for you. It's my free guide to hack your PMS. 5 simple but major tips to get you on your way to cramp free month!!

I'd love your feedback, so make sure you hop into my free FB group Stop Dieting and Live Your Life to stay in touch as you begin to implement it!!!

p.s. Find this tool useful? Share this blog with a friend so they can download it too!

Without further ado - my birthday scone recipe:

Flourless Orange Chocolate Scones 

Ingredients

• 1 1/4 cup cassava flour
• 1/4 cup tapioca flour
• 1/2 cup almond flour
• 1/2tsp salt
• 1/2 tsp baking soda
• orange zest
• 1/3 cup orange juice
• 4 eggs
• 1/4 cup honey
• 1/3 cup enjoy life choc chips

Directions:

1. Mix the wet ingredients
2. Mix the dry ingredients
3. Combine
4. Bake at 350 for 12-15 minutes or until slightly golden around the edges. Enjoy!

Note** I've noticed that cassava flour recipes tend to be best warm out of the oven, but we reheated these scones for breakfast and they were just fine! If anyone knows how to make them slightly fluffier I'd love to hear your tips!!!

Best Veggie EVAH!

Hey Hey Diva friends!

As I go through my Autoimmune protocol training there is a heavy focus on nutritional approach for management and healing. While it's obviously very specific for autoimmune conditions with lots of science and targeting for treating those diseases, much of the information is generally beneficial for all health too...

So of course, it reinspired me to get more nutrition and more vegetables into our daily meals. Patrick and I then found ourselves at WholeFoods a few weeks ago and I stood in the produce section looking for new vegetables to try in an effort to diversify our nutrient intake as much as possible....this led me to discover an amazing root vegetable called sunchokes.

My friends, if you've already known about these amazing roots WHY DIDN'T YOU TELL ME?! And if you don't....I'm going to share the deliciousness!

Jerusalem artichoke (sunchoke) is a root vegetable related to sunflowers. They are rich in potassium, iron, vitamin C and....flavor.

Join my FREE Facebook group - STOP DIETING AND LIVE YOUR LIFE- for more tips and fun content!  

Similar in appearance to turmeric or ginger, you might think they need to be peeled, but happily, the skin is edible. You can eat them raw or cooked!

Patrick googled how to cook them and since it was SO delicious, we haven't tried eating them any other way yet. The recipe we use is below!

Ingredients:

• As many sunchokes as your grocery has :)
• Olive Oil
• Pan that can go on the stove and in the oven

Directions:

1. Turn the oven on to 375
2. Slice the sunchokes in half
3. Fry them in olive oil for 5 minutes, sliced side down
4. Transfer them from the stove top to the oven for 42 minutes
5. Let them cool and enjoy warm and crispy!

This way of cooking them leaves you with a crispy outside and soft inside. It's similar in taste and texture to potatoes! We haven't tried salting or seasoning them but I'm sure there are many ways to enjoy these simply delicious veggies. 

Have you tried them yet? If so, what's YOUR favorite recipe?

Slices Sunchokes

A batch frying in oil and a batch ready to go in the oven! (You can use one pan if it's big enough)

Easy Shepherd's Pie

Hey Hey Diva friends!

MARCH 2nd?! Where did February go? Well, the weather might be crazy warm for February, but it's still winter in my book and everyone needs a good Shepherd's pie in their back pocket.

Due to some food sensitivities ( chicken, cinnamon and cinnamon) I've avoided making it for awhile. But when my husband asked for it recently I decided to make it work! 

We found it thoroughly delish! p.s. I said "easy" because I even incorporate frozen veggies - woohoo!

 Ingredients:

• 1lb grass-fed beef
• 3 heads of cauliflower
• Grass-fed butter
• 1 large yellow onion
• 4 stalks celery
• Frozen peas
• Frozen lima beans
• olive oil
• garlic
• salt
• pepper
• ground cloves
• ground nutmeg
• Bone broth (turkey, beef, chicken)

Directions:

1. Cut up and steam the cauliflower until soft. Set aside.
2. Turn the one to 350 and set aside a 13.x baking dish
3. Meanwhile, heat up a large skillet and pour 1-2 TBS olive oil
4. Chop the onion and place it in the skillet. Cook until it starts to become translucent.
5. Chop 2-4 garlic cloves and celery and add to the onion mix
6. Pour 1/2  a bag of frozen peas and 1/2 a bag of frozen lima beans into the onion mix.
7. Continue stirring and mixing as all the veggies cook through. 
8. Add the spices to taste
9. Add the beef and cook it until browned through.
10. Meanwhile melt 2TBS butter in the microwave
11. Pour 1/2 cup broth into the onion mix and cook just long enough to mix and heat through.
12. Pour the beef mix into the baking dish
13. Add your cauliflower and melted butter to a food processor - blend until smooth. If you need a little more liquid, splash some extra broth into the processor and continue to blend.
14. Spread the cauliflower on top of the beef mix and place it in the oven
15. Cook for 1 hour or until the cauliflower is nicely browned.
16. Enjoy!

Guilt Free Carbs?!

Hey Hey Diva Friends!!!

I've slowed down a bit on the blog posting recently because I've been focused on my Get Gutsy group, my new podcast and everything else in my busy life!! If you love reading blog posts though drop a comment and let me know what topics you're most interested in seeing!

Let's talk about carbs for a second. If you've followed me or know my story, I'm all about NOT dieting, and NOT restricting, counting calories, or portion control! Every time I've tried that it totally fails for me long term. The only thing I've found to work (that I think is the only thing that works for EVERYONE long term) is discovering your perfect #Youtrition and through that knowledge, eating intuitively. That means, eating when you're hungry, and eating what you crave! 

So back to carbs. They are your FRIENDS. Your brain, hormones, cell structure, and energy depend on carbohydrates (and fat but that's another blog post). To clarify, I always mean real food carbohydrates. I'm not talking about white sugar, cane sugar, or bread here. I'm talking about squashes, beans, fruits, root vegetables, and if you tolerate it, quinoa and rice! If you run on bread and sugar carbs then you are setting yourself up for blood sugar rollercoasters, insulin resistance and ultimately.....disease.

I don't believe in focusing on "low carb". But when you move from the S.A.D. diet (standard American diet) to a whole foods, nutrient dense, from the earth approach to nutrition, you naturally become lower carb. It just happens. You don't have to think about it. In fact, many who eat this way need to make an effort to INCREASE their carbs.

Stefani Rupert who is the founder of paleoforwomen.com recommends that women don't drop below 100grams of carbs/day and that they shoot for MINUMUMS not maximums. In a society where we are brainwashed into thinking less is more when it comes to calories and foods this type of thinking can be shocking. But let me stop and ask you....how is your energy? How are your moods? How are your hormones? How is your sleep? How are your cravings? Those are all clues to us that we are or are not getting the right nutrition. 

For women in particular we can really use MORE carbs than less when chosen in the right context!!!

So don't be afraid my friends....this recipe is CARB LOADED and you can feel GUILT FREE while indulging :) If you must, use it as a dessert, but in reality - let's have it for breakfast :P

Carb City Snack bar

• 1 cup macadamia nuts
• 1 cup pitted Medjool dates (packed)
• 1/2 cup goji berries
• 1/2 tsp (or generous pinch) of sea salt
• Blend it all up in a food processor. It will look crumbly.

1. Line a bread pan with parchment paper and pour the mix into the bread pan
2. Squish it down evenly with a spatula
3. Refridgerate
4. Cut into 8 bars
5. Enjoy!

p.s. Dates are packed with fiber, B vitamins, potassium, manganese and magnesium. Goji berries are rich in trace minerals that you need and nuts are a good source of healthy fats!

Interested in learning more about YOUR perfect #Youtrition, how to fix your gut health, ENJOY your food, and live a healthy LIFESTYLE? Join my second round of Get Gutsy March 18th!!!! Message me for details or click the link below to capture the early bird special by February 24th! 

Join my FREE Facebook group below and get daily tips, and monthly challenges as you learn how to Stop Dieting and Live Your Life!

Mangos for Thanksgiving?

Hey hey Diva friends! WOW yesterday was a long but fun day!

Our morning began bright and early as we got up to meet the rest of my family for the annual Miamisburg Turkey Trot!!!

After the Turkey Trot everyone headed over to our place for a yummy brunch full of delicious yet GUILT FREE food! 

On the menu:

• Bacon Tart
• Fruit Salad
• Chia and Mango Pudding ( recipe below!)
• Sparkling grape juice 
• COFFEEEEEE :)

After brunch we relaxed (briefly) and then began the preparations for dinner at my Mom and Dad's! It was lots of fun and the whole family was together :) We laughed, we talked, we shared what we were thankful for, we played games, and we enjoyed the day tremendously.

One recipe I made was quite delicious and so I wanted to share it with all of you! It's a combination of recipes from: Paleocoupboard.com and TheBalancedBerry.com

My combo is below!

Ingredients:

For Chia seed pudding:

• 1 Can full fat coconut milk in a can
• 1/4 ground chia seeds
• 2 TBS sweetener (honey or maple syrup)

For the Mango pudding:

• 2 mangos
• juice of 1 lime
• 1 inch of ginger

Directions:

1. Mix all the chia seed pudding ingredients together. Let sit for a few minutes and re-stir. Then refrigerate overnight
2. Peel and cut the mangos
3. Peel the ginger
4. Blend the mangos, lime and ginger together ( I think there could be more ginger personally!)
5. Chill
6. Layer the puddings and top with toasted coconut, raspberries or whipped cream
7. I doubled the recipe and made 10 servings. You could make smaller portions as well. This made about 10 LARGE servings.

ENJOY!!!!

What was your favorite part of Thanksgiving? I'd love to hear some family traditions or recipes you enjoyed :)

p.s. TODAY ONLY I'm offering a sale on my January gut health program!!! Launching January 15th, it will include 8 weeks of menus, recipes, tips, gut health protocols, and more! ANY participant will have the option to upgrade the program to include personalize gut health testing! For more details and the sale (ending at midnight!!!) Click here!

Seasonal Butternut Squash Soup

Hey hey diva friends!

Just because I'm currently on a hiatus from winter squash, doesn't mean YOU should suffer. I LOVE the flavor of butternut squash! So sweet and savory at the same time!

 This soup is so tasty and nutritious. A good soup does wonders for the body and soul. Soups offer a certain comfort that other foods lack. They’re also a vehicle for nutrient dense ingredients!

Butternut squash is an excellent source of vitamin A and one of the healthiest starches you can get. It’s got a gentle sweetness to it which pairs well with a bold curry flavors and embraces the sweetness of apple. Apple and butternut squash naturally compliment each other. They’re harvested at the same time of year, they’re both high in fiber. When Fall comes around this is one of the first soups I whip up. It’s become a staple in my house and I hope you’ll enjoy it just as much.

Ingredients

• 1 Tablespoon olive oil or coconut oil
• 1 onion, finely chopped
• 1 garlic clove, minced
• 1 Tablespoon curry powder
• 1 lb butternut squash, cut into cubes
• 3 granny smith apples, cut into cubes
• 1 litre homemade chicken stock
• 1 tsp sea salt
• 1 tsp thyme

Directions

1. Heat oil in a large pot, add onions and garlic and simmer until golden. Add curry powder, salt,  butternut squash and apple chunks and cover with chicken stock. Allow to simmer for about 30 minutes until butternut squash is soft. Use an immersion blender or add to your blender in batches to create a smooth creamy consistency, enjoy!
2. Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me.In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, plus support, fun, and coaching from me!

If you haven't joined already, don't miss all the fun in my free online Facebook Community "Stop Dieting and Live your Life" where I share tips, videos and more!

What's your favorite soup recipe or fall favorite? Comment below!

Bye for now!

Soup your way to a healthier gut!

Hey hey Diva friends! Let's talk about soup and gut health....sounds good right? What is easier than indulging in some delicious soup in this cold weather?

Soup certainly doesn’t sound like any special life changing superfood. It’s soup, you’ve eaten it all your life. Yet soup has massive potential that often gets hidden behind nasty preservatives and less than ideal flavoring agents. The true beauty and nourishment happens with whole food ingredients and high quality homemade bone broth.

This is where the magic happens.

 

A daily soup made from local, seasonal ingredients and high-quality broth is better than any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion and gut health. 

Homemade bone broth is rich in natural gelatin which is anti-aging and great for rebuilding  damaged intestinal lining. Making bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours. This gets all the good stuff out of the bones and into the liquid.

Patrick makes an amazing broth with a few simple ingredients:

• chicken carcass
• onion
• carrots
• celery
• poultry spices ( rosemary/sage/thyme)
• salt

1. Place all ingredients in the crockpot, fill it up with water (purified!) and let it simmer for 24-48 hours. Use this as the broth base for any soup recipe, or simply enjoy a warm cup like coffee. 1-2x/day.

Note* let your broth cool after you have strained it (not TOO long as bacteria will grow quickly) and scoop off the fat layer that settles on top. The more fat the more healthy collagen is in your broth! Keep frozen or in the fridge for up to 5 days. If my broth is in the fridge 5-6 days or longer I simply make sure to boil it again before drinking.

Go to your local farmer’s market and get the freshest seasonal produce you can find. In the summer you may enjoy fresh garlic, beets and carrot in a homemade stock and blending with fresh dill. Served cold on a hot day with a drizzle of plain yogurt, this soup is refreshingly tangy and packed with nutrients.

In the Fall and Winter, soups made with root vegetables and hearty herbs like sage and rosemary are ideal. It’s all about sourcing local, pesticide-free vegetables for the most nutrient dense soups. Nothing you can buy from the store compares to what you can make at home with relatively little effort. 

The flavor base of every good soup should be sauteed onions, garlic and herbs. This is what all those flavor packs are trying to emulate. It doesn’t take long to cut up an onion and throw it in a hot pan with some olive oil, but it makes all the difference.

Add all ingredients to your blender and process until super smooth. Enjoy!!

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me launching January 15th, 2018! 

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Not sure you're ready for all that?! Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll receive free access to my Holiday Survival Guide along with extra recipes and support to navigate this holiday season with ease :)

Share YOUR favorite soup below!

bye for now!

Ermahgerd....avocaaaaado!

Hey hey diva friends!!!

tee hee hee...it was so cute I had to <3 Let's talk about avocados....more specifically GUACAMOLE!!!!! If you don't love guacamole get out, we can't be friends.

The best condiment on the planet if you ask me, has to be guacamole. It’s easy to make, delicious and filled with healthy fats, vitamins, enzymes and fiber. You go to the store and there are so many pre made versions of guacamole that are loaded with artificial preservative and MSG. Or even worse, those flavor packets with bad iodized salt, MSG and dehydrated vegetables that you’re supposed to mix in with wholesome precious avocados. DON'T DO IT!!!!!!!!

If people knew how insanely easy guacamole really is they wouldn’t be buying this stuff. Fresh, homemade guacamole from scratch takes less than 10 minutes and is 10 million times better than anything you can get from the store. (although - honesty moment - the organic Wholly Guacamole brand is pretty darn good.) 

There are different variations and you can get creative.  Including a fresh chopped heirloom tomato adds extra burst of flavor and color. If you like it spicy you can experiment with adding different hot peppers. The options are endless. But I’d love to share with you just how easy guacamole can be.

The Basics of Beautiful Guacamole

The most basic version of guacamole that you can mash together in under 5 minutes.

• 2 ripe avocados
• 1 clove fresh minced garlic
• 1 Tablespoon lime juice
• handful chopped cilantro
• 1 teaspoon sea salt
• Drizzle of olive oil

1. Mash the avocado and mix in the rest of the ingredients.

While some days it’s best to keep things simple, other times you might want to go the extra mile.

The Ultimate Flavor Filled Guacamole

• 2 ripe avocados
• 1 clove fresh garlic, minced
• 1 Tablespoon lime juice
• ¼ Cup red onion, very finely chopped
• 1 jalapeno pepper, seeds removed, very finely chopped
• 1 ripe roma tomato, finely chopped
• 1  Tablespoon olive oil
• 1 teaspoon sea salt
• Handful of both cilantro and parsley, finely chopped

1. Mash the avocado and mix all ingredients together.
2. Add all ingredients to your blender and process until super smooth.

Fast - easy - delicious AND healthy. Win win win :)

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me launching January 15th 2015!

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, PLUS live videos, extra support in an online community and fun from me WITH the option of boosting your results with additional personalized gut testing!

Not sure you're ready for all that? Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll have FREE access to my Holiday Survival Guide through the months of November and December to really kickstart your goals!

What's YOUR favorite way to eat an avocado? Comment below!

By for now!

Can you indulge without ruining EVERYTHING?

Hey hey diva friends!

Throughout my coaching career I have noticed that women often struggle with the mentality of "cheating". Some women take a cold turkey approach to changing their nutrition, some women starve then binge when the cravings become too much to handle, some women say "just a taste" but finish 3 cupcakes. Some women take a "cheat day" but instead of 1 treat it turns into 3 full blown cheat meals that derail their entire week...most of the time the mentality, their core belief system and their approach to how food relates to their body never changes....

Because of this fundamental mis-step they fail to see the results they are after. They continue dieting, yo-yo-ing, struggling, binging and cycling through every fad diet in existence wondering why all their best efforts go nowhere. Without a dramatic change in how we view food our best intentions are essentially worthless.

I know- because until I changed how I thought I did ALL OF THOSE THINGS TOO!

Once I began learning about how food affects my body, my brain, my energy, my past, my present and my future....it became clear that each bite of food is detrimental to the outcome of my health. Whether that be positive, or negative....and good news is.... I'm in charge. 

Once that really sunk in and rooted itself into my food philosophy, I realized that I can eat whatever I want WHENever I want....as long as i make some critical shifts with the nutrients I use. I  had a pancake this morning and chocolate last night....but I guarantee you the ingredients in both were not the same ingredients that you'll find in a Hershey bar or a bisquick pancake! 

Substitution - NOT deprivation

This is they key. This is how we take control and BREAK the cycle of endless dieting so we can finally just live our lives and not obsess about food. Because once we make that shift, our bodies do what they are created to do...use the food as fuel, build muscle, burn fat, and create healthy energy for us to get through our day effectively.... MENTALITY IS EVERYTHING.

That being said, many people struggle with giving up their favorite foods like...pizza....and pasta. I understand!!!! I was a bread-a-holic 5 years ago. BRING ME ALL THE BREAD! and pasta? pizza?? Now you're talking.... but I also struggled with intense gut pain, rosacea, weight gain, diet cycles....you've seen my story, you get the picture....

So I love to provide substitutions for you and today is a recipe that is sure to please even the pickiest "non-healthy" eaters in the fam :)

Is it spaghetti? Is it pizza? Is it lasagna???? It's...

Pizghania

:) hehe see what  did there?

Ingredients:

• Rice/quinoa pasta (or if you want this to be grain free use spaghetti squash)
• Pizza sauce ( read the ingredient label and make sure there are no sugars added)
• Turkey Pepperoni ( or substitute your favorite sausage)
• Cheese ( optional. I chose to use a Pescarino Romano sheep cheese. If you use dairy cheese look for raw, organic and grass-fed. You can find organic valley brand at Kroger!)

Directions:

1. Heat oven to 375
2. Cook the pasta according to the directions. If it's rice pasta rinse it with cold water after draining.
3. Pour 1/3 pizza sauce in 9x9 baking pan. Cover with 1/2 noodles, layer with pepperoni. Repeat: sauce -->noodles-->pepperoni and then cover the top with remaining 1/3 jar of sauce.
4. Place in the oven for about 10 minutes to heat through and then sprinkle the top with cheese.
5. Place in the oven for another 5 minutes or until cheese is melted and everything is warmed.
6. Enjoy!

So there ya have it! I'd love to hear what YOUR favorite comfort foods are  - leave me a comment below!

If YOU are interested in getting serious about your health and if you're FINALLY ready to break that cycle, then check out my comprehensive 8 week program launching January 15th, 2018 called  "Get Gutsy With Me"

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, PLUS live videos, extra support in an online community and fun from me WITH the option of boosting your results with additional personalized gut testing!

Not sure you're ready for all that? Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll have FREE access to my Holiday Survival Guide through the months of November and December to really kickstart your goals!

By for now!

My milkshake's better than yours

Hey hey Diva friends! 

ok, ok, stop.... get it out of your system and just sing it now "My milkshake brings all the boys to the yard...d*** straight, it's better than yours."....WHEW! Ok. Don't feel bad, it was totally going through my head while I was making this post ;) Now back to business....My milkshake IS better than yours and I’m going to tell you something that no one else will.

You deserve a milkshake.

You deserve a milkshake that isn’t going to send you onto a blood sugar roller coaster and mess with your healthy gut flora. You deserve this milkshake. A perfect treat on a day when you want a nourishing clean energy boost.

Raw cacao is beneficial in so many ways. Not only does it contain phenylethylamine which helps boost happy hormones, it’s also loaded with magnesium. A large percentage of the population is deficient in magnesium but it’s important for healthy digestion and a relaxed nervous system, so drink up!

Ingredients

Serves 1

• 1 cup coconut milk
• 1 tablespoon raw cacao powder
• ½ teaspoon vanilla
• 1 teaspoon cinnamon
• 1 frozen banana
• 1 tablespoon of raw honey or stevia

Directions

1. Add all the ingredients to a blender. Blend until smooth.

When you’re gut health is off kilter it’s important not to overload your body with refined sugar. That’s where recipes like these come in. You can’t just flip a switch and never want a milkshake again, so it becomes about creating healthy substitutions to unhealthy foods.

Sugar feeds bad bacteria, fungus, and yeast in your gut and promotes digestive distress and hormonal issues. The more you can swap it out for healthy recipes like this the faster you’ll be on track to feeling amazingly energized and balanced.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me,

In the program you get a ton of delicious satisfying recipes that you can enjoy without guilt, and that will help rebuild your intestinal flora.

Or join me on my Facebook page Stop dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life, along with a Holiday Survival guide packed with tips and recipes for free this Holiday Season!!

p.s. up the cinnamon for some fall flavor or replace it with 1 drop of peppermint essential oil for a Christmas twist on this delicious treat.

Comment below - what's your favorite holiday treat?

Eating organic for under $15/day

Hey Hey there Diva friends!  I'm SUPER excited to bring this blog post to you today. As someone who used to eat the S.A.D. (The aptly named Standard American diet), I too once though that healthy food must be more expensive. 

Stated simply, eating whole food, natural, organic, unprocessed foods is NOT more expensive and doesn't have to be. When we originally began our pantry transformation our first step was to take all the wheat filled gluten foods we normally ate and replace them with gluten free processed foods that mimicked the familiar treats. In that instance YES we would spend more money if we continued to purchase gluten free oreos instead of regular oreos. The bills would also remain high as long as I continued to buy a lot of junky snacks, chips, ice cream in ADDITION to the healthier foods on the list....

What I noticed as we progressed in our thinking and continued to tweak our diets however, was that if you really focus on eliminating processed foods (gluten free and all) it is highly probable that you with either break even or SAVE when changing your diets. The KEY is to focus on real foods. The bulk of my grocery cart is almost always from the produce section (fruits, veggies, herbs...) with a little meat (grass-fed organic) and a few canned/boxed/bagged items here and there like flax seed, non-dairy milk, and canned tomatoes or beans.

As I became more aware, it's become a habit for me to listen for the persons total in front of me at the check out in curiosity. What I have discovered is that people who use coupons, shop the sales, and stock up on chips, canned goods, frozen goods, cheap bread, snack items and soda, almost always pay over $200 for their cart. When I check out my total ranges somewhere from $130-200 for the week depending on how thorough my list was ( aka if I have to go back later in the week), if I included any splurge/treat items, and if we needed any household items that week (those always add up).

It's very frustrating to me when people say they cannot afford to be healthy and eat clean foods. Fruit and vegetables are some of the most inexpensive things at the grocery store! Even if you do something "expensive" like juicing or blending your veggies which uses quite a few at a time, it's still way more affordable than going to out to eat for most of your meals or grabbing that daily coffee habit. Not to mention you are substituting incredible nutrition for harmful toxicity that can shorten your lifespan at worst and at best make the life you have less enjoyable. 

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To illustrate this point, I created an example meal plan, went to Krogers new Click List feature, input the items needed, calculated the serving size portion you would need per meal, and added up the total for one person in a day. I made sure the ingredients I chose were the ones I would personally use - organic, grass-fed when applicable etc...

With my ONE example ( which included a few more "expensive" items like juicing, Shakeology, and grass-fed beef) I found you could eat high quality, nutrient dense foods that will reverse disease and nourish your body for under $15 a day!

Here's the menu:

Breakfast:

• 2 pasture raised eggs = .81c
• Homemade green juice ( 1/2 bunch organic kale + 1 honey crisp organic apple + 1 organic lemon ) = $1.87
• Chia Seed Pudding ( 1 can full fat coconut milk from a can + 1/4 cup grand chia seeds + 2TBS honey) = .95...estimated over 6 servings

Breakfast TOTAL: $3.63

Snack:*

Many people balk at the concept of a $4.00 superfoods shake when I talk about incorporating Shakeology into their day. But when it includes superfoods from around the world, high quality adaptogens to help the body deal with stress, probiotics and digestive enzymes to help your gut health, not to mention the help it provides in curbing your cravings, I'd say it's worth it. Just replace the sodas or Starbucks with this instead.

*Replace this with some veggies, fruit, or a salad and while you won't get the nutritional variety, you will still spend the same or less and be getting quality foods in your day.

Lunch:

• Microwaveable Sweet Potato = $1.29
• Applegate organic, grass-fed hotdog = .75
•  Whole bag of frozen veggies like peas ($10/10)  ... may add some spices and/or grass-fed butter

See the recipe here

Lunch Total: $3.04  

Snack:

Organic honeycrip apple = .62c

1TBS peanut butter = .13c

Snack Total: $.75

Dinner:

Betty Crocker Crockpot Chili = $3.47 when having 4 servings

Dinner Total: $3.47

Total for the day $14.89

Of course your days will fluctuate, but this is approximately 1625 calories for $15.

Conversely you could always choose to have a day like this:

• Breakfast: McDonald's bacon egg an cheese biscuit (450 cal)
• Lunch: Subway 6 inch tuna sandwich ( 480 cal)
• Dinner: Chipotle burrito bowl with chicken, white rice, black beans ,mild salsa, cheese, guac and lettuce (890 cal)

For a grand total of: $13.94 and 1820 calories. This is all assuming of course that no beverages, chips, snacks, or extras were consumed.

You only have one body to live in.

Studies have shown that your gut health is directly correlated to your brain health. This means if you suffer from depression, anxiety, moodiness, or if you are prone to demential, Alzheimer's and brain fog in your family...these are things that can be prevented, and even reversed by the health of your gut. Processed foods not only provide lackluster nutritional value at best, but can cause inflammation to the gut as well as hindering the absorption of any nutrients you are actually consuming. 

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I launch my 2018 total gut health makeover program!!!

You won't be perfect over night. There is a learning curve. But the extra time and effort is ALWAYS worth it. Spending a few extra minutes looking at labels, making a meal plan, and cooking up some fresh veggies may give you an extra 15 YEARS in health, longevity, and LIFE. 

I don't know about you, but I want the last 20 years of my life to be living not dying. 

Change the mind, change the body.

Change the body, change the mind.

What are YOUR cost saving tips? I know there are many of you who are more budget conscious, and better at looking for cost saving tips that I am! I'd love to hear your tips below!!

To your health,

Halloween Recipe Roundup!

I don't love Halloween. But I DO love treats that ANYone can enjoy without the sugar crash or guilt afterward!

Try a few of these at your next get together whether it's spooky or not!

Chickpea Brownies

Original recipe from 21 Day Fix!

I am a FAN of brownies. I've tried several different recipes that call for almond flour, coconut flour, or even almond butter and no flour! I  love brownies you guys....show me a recipe that falls within my foodie guidelines and I'll probably try it. Currently, my favorite brownies are these chickpea brownies. Whether you are gluten free, paleo, or you think all of that is stupid. These are sure to please :) 

Ingredients:

1 (15 oz) can of chickpeas/garbanzo beans.  Rinsed and drained.
1/4 cup of butter (or extra virgin coconut oil)
2 large eggs
1/2 cup of maple syrup
1/3 cup of unsweetened cocoa powder
1/2 tsp. baking powder
1 pinch sea salt
1/4 cup of Enjoy Life mini chocolate chips

Directions:

• Preheat oven to 350 degrees.
• Line a 9×9 inch baking pan with parchment paper and set aside.
• Place chickpeas, butter, eggs, maple syrup, vanilla, cocoa powder, baking powder and salt in a food processor; cover.  Blend until smooth.
• Add chocolate chips; mix by hand until blended.
• Evenly spread batter into prepared pan.
• Bake for 25-28 minutes or until a toothpick inserted into the center of brownies comes out clean.
• Cut into squares and use powdered sugar to decorate with fun patterns for any occasion.
• Enjoy!

*NOTES - these brownies crumble easily and so they do better if you really let them cool and then place them in the refrigerator for awhile. It makes them more fudge and easier to handle!

Vanilla Cupcakes

Who doesn't love a cupcake? This recipe is from www.elanaspantry.com and I would highly recommend you check out her site for more amazing recipes!

Ingredients:

• ¼ cup coconut flour
• ⅛ teaspoon himalayan pink sea salt
• ⅛ teaspoon baking soda
• 3 large eggs
• ¼ cup palm shortening
• 2 tablespoons honey
• 1 tablespoon vanilla extract

Instructions

1. In a food processor, combine coconut flour, salt, and baking soda
2. Pulse in eggs, shortening, honey, and vanilla
3. Line a cupcake pan with 6 paper liners and divide batter between each
4. Bake at 350° for 20-24 minutes
5. Cool for 1 hour
6. Frost with Whipped Cream Frosting  

NOTES* Alternatively you could make chocolate cupcakes  and/or make paleo chocolate frosting and decorate it like a poop emoji for halloween.....yes I just said that ;D

Witches Fingers

This recipe is from forkandbeans.com!

INGREDIENTS:

• 2 dates, chopped with pits removed + 1 Tb water
• 1/3 c. raw walnuts
• 1/3 c. raw almonds
• 1/3 c. raw cashews
• 1 Tb raw cacao powder
• 4 raw almonds, sliced in half

DIRECTIONS:

1. In a food processor, blend dates and water until a rough paste is formed.
2. Add nuts and cacao. Blend until a dough forms.
3. Using 1 Tb of dough, form into finger shapes with hands.
4. Place almond slice at the tip for fingernail.
5. Chill for 15 minutes or devour immediately.

Dipped Apples

This recipe is from paleoleap.com!

Ingredients

• 6 organic apples (granny smith, gala, and fuji are some of the best varieties to pair with the sweetness of the chocolate);
• 1 lb of white or dark chocolate, cut into chunks;
• 1 cup of each topping choice (crushed macadamia nuts, chopped almonds, shredded coconut…);
• 6 Popsicle or lollipop sticks

Directions

1. Wash the apples and twist the stems off, push a stick into the core of each apple.
2. The chocolate will adhere better to the apples if they are cold, so place the apples in a refrigerator while preparing everything else.
3. Place your topping choices into individual bowls. It’s best to make sure your toppings are in small pieces; anything too large will not stay on the apple.
4. Heat the chocolate in a double boiler or in the microwave until almost fully melted. Remove from the heat and stir: it should fully melt and be warm, not hot. If using a microwave, heat in 30-second intervals, stirring in-between, to make sure the chocolate doesn’t burn. White Chocolate has a lower burning point than dark chocolate so it’s important to watch this more closely. If using the microwave method to melt white chocolate, reduce the power to 50%.
5. Dip the apples into the chocolate, raising them to allow the extra chocolate to drip back into the bowl.
6. Using your hands or a spoon, sprinkle your topping of choice onto the freshly dipped apple. I found it easiest to hold the apple horizontally close to the core and slowly spinning it while spooning on the toppings.
7. Place on a wax paper lined cookie sheet and in the refrigerator until the chocolate is set, about 15 to 30 minutes.
8. Enjoy right away or keep in the refrigerator until serving.

Whats your favorite Halloween tradition? Leave a comment and let me know!

5 meals in 10 minutes (or less!)

Hey hey Diva friends!!! 

The biggest stumbling block to having success in your healthy lifestyle is mentality. If you don't DECIDE that it's non-negotiable then you will compromise at some point. For example when you get busy, if health isn't your #1 priority then you will grab that pop tart (hey now, why is that in your pantry in the first place?) instead of COMMITTING to finding fast and easy ways to get good nutrition in and stocking THOSE types of things in your pantry....

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I know I know, thinking it through and planning it out still takes time....so LUCKILY :) I like fast and easy too and I've compiled a little recipe roundup FOR you based on my own meals so you can save time and enjoy these recipes perfect for any busy lifestyle! 

Meal #1 Fajitato

What you need:

• Microwavable sweet potato ( I get mine at Kroger and stock up!)
• Mixed veggies ( leftovers or prepped over the weekend - this picture was a stir fry blend from Whole Foods with peppers and red onion, but you can always make your own over the weekend)
• Apple Gate (or other quality brand) grass-fed hot dogs
• Grass-fed butter

What to do:

• Place your microwave sweet potato in the microwave and cook per instructions ( mine takes 7 minutes)
• Pull out a small, non stick skillet and melt 1/4 TBS grass-fed butter.
• While the butter is melting and the pan is heating chop up 2 hot dogs
• Dump the hot dogs and as many veggies as you want in the pan and heat or sear until warmed up
• When the potato is done, cut it open and pour the contents of the pan on top.

Meal #2 Eggs and Toast

What you need:

• Quality gluten free bread like Eban or Sprouted for Life*. Wanna make your own? click here
• Eggs ( preferably pasture raised)
• Egg cooker like the Pampered Chef one I use,  or a non stick pan ( you can poach, fry, or scramble however you like).

What to do:

• Toast the bread and have plain or with grass-fed butter ( my bread is frozen and I've found that turning it once in the toaster gives me a better result)
• Cook the eggs according to the instructions or your own preferences. My egg cooker is about $20 and cooks these perfectly in less than 2 minutes!

*When looking for a gluten free bread, look for ones made with flours seeds and nuts and not a lot of starches, sugars or fillers.

Optional: Make your own bread with this simple recipe!

#3 Fancy Fancy French Omelet

What you need:

• 2 eggs
• spices (I used garlic, salt and pepper)
• Goat cheese
• 1/2 heirloom tomato
• Small, non stick pan
• Grass-fed butter

What to do:

1. Turn the pan onto medium and whisk the eggs with a dash of water
2. Melt about 1/2 TBS butter in pan (or spray with coconut oil)
3. Pour eggs into pan and periodically rotate/tip pan around to spread the eggs around, scraping down the sides as you go. Sprinkle spices on top and keep moving the pan.
4. Once eggs are almost cooked, crumble some goat cheese (aprox 1/2 oz) and fold omelet.
5. Chop the heirloom tomato
6. Let the omelet cook through ( you can flip it to cook on both sides for a few seconds if you want as well)
7. Top with chopped tomato.

Optional: pull out some fruit from the refrigerator and add as a side! I often "prep" fruit over the weekend by pulling grapes off the vine, washing my berries, cutting my strawberries etc. Makes it easy and fast to enjoy!

#4 Brunner

A combo of traditional breakfast, lunch and dinner foods you can eat this any time of day. 

What you need:

• Small non stick sauce pan
• Turkey steak
• Microwaveable sweet potato
• Egg
• Grass-fed butter

What to do:

1. Get that sweet potato in the microwave so it can cook for 7 minutes
2. melt some butter in the sauce pan and  add your steak and egg
3. Let the turkey sear and the egg cook through as you wait for the potato to finish
4. Enjoy!

#5 Gourmet Any Day

What you need:

• 2 eggs + egg cooker ( sauce pan, poacher, or pampered chef dish)
• Chocolate chia Seed Pudding (made ahead)
• Green juice: 1/2 stalk of greens (swiss chard, kale, collard greens, bok choy) + 1 green apple + 2 celery stalks + 1/2 honey crisp apple + lemon

What to do:

1. Cook your eggs any way
2. Scoop out 1/4 cup chia seed pudding
3. Juice your juice ingredients
4. Enjoy

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I know when I began changing my diet everything felt overwhelming. What could I eat? did I have to cook a lot? Was I going to waste my life in the kitchen trying to figure things out?

What I have earned over the years is to keep it simple:

1. Be willing to eat dinner leftovers for breakfast.
2. Be willing to eat vegetables at any meal - preferably all meals.
3. Don't overcomplicate the cooking process. Bake, steam, sear, microwave....
4. Meal prepping a little bit allows for a lot of time saved during the week
5. Leftovers are your friend

Any of the meals above can be eaten at any time of the day! Within these 5 meals are probably 100 other variations....switch up the proteins used, switch up the veggies used, add some fruit or an additional side....personalize and add to or takeaway as you see fit....

Life is an adventure and enjoyment is important. But delicious doesn't mean slaving for hours. Break it down...keep it simple...enjoy your day :)

Here's to your health! 

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