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 

Kylene, what do you eat to stay healthy and fit?

Hi friends! I get a variation of this question a lot - whether it’s specifically in regards to MY eating, or women wanting to know what healthy eating means in general for THEM….

Maybe YOU have tried 20 different diets, you’re gaining weight, your’e tired, your’e frustrated and you simply can’t seem to move the needle. (Check out my recent post on the fad of “plant based” eating HERE.

I get it! Many of my clients begin this way as well and I’ll give the same answer I give to everyone. #YOUtrition. You can learn exactly what I mean in my podcast episode HERE or my previous blogpost HERE.

While I believe in a unique approach to each individual, here are the overarching guidelines that work for EVERYONE…

Healthy Eating Guidelines That work for Everyone

1) Avoid processed foods.

This includes anything with refined sugars, corn syrup, food coloring, or unnatural ingredients. You can simply ask - was it made by God, or made by a factory? If a factory, skip it. (I do still utilize packaged foods but I choose brands that use high quality ingredients. You can ask the question when reading the ingredient label - could I make this at home if I had the time or inclination? If so it may be an ok product. If it’s packed with words you don’t recognize - skip.)

2) Go gluten free 100%.

It doesn’t matter who you are, what your life history is, or what symptoms you are experiencing, for my clients and myself, this is a non-negotiable. You can learn more about WHY in this Youtube video HERE .

3) Go organic.

Unless a certain type of produce is a “safe” crop known not to be sprayed with pesticides and herbicides, or it has a thick skin that you do not eat, go 100% organic. Pesticides are linked to liver toxicity (which can lead to a whole host of disease but can also show up in weight gain and fatigue), cancer, hormone disruption and more….

You may even be doing your best to eat a “heart healthy” diet by starting the day off with a granola bar or oat based cereal like cheerios….but last year the environmental working group found that ONE serving of these cereals (and who measures just one serving?) goes above the “safe” limit of glyphosate for children. And I would argue there IS not safe exposure.

Microscopic particles have been shown to kill beneficial gut flora. Pesticides kill things. It also kills things in your GUT.

4) Dig deeper and get testing.

This includes food sensitivity testing, gut testing and possibly more. Simply addressing these sources of inflammation and lead to unexpected and EASY weight loss.

I personally live a life where probably 80% of the food I eat is purchased by me and made in my home. The other 20% is conscientiously choosing when out to eat without compromising core values (like being gluten free etc….).

Exercise doesn’t have much to do with it

You may be surprised to learn that as a former personal trainer, exercise is not a component of the plans I create for my clients. Now to be clear, I always encourage movement, walking, and if the client is healthy enough, exercise,. But I never lay out a fitness plan and in most cases I’m actually asking them to calm it down a bit to allow for healing.

And guess what - these clients STILL lose weight.

I’ve had clients drop 10 pounds without effort simply by following their food sensitivity test report.

I’ve had other clients from 10 pounds simply by going gluten free. Before they even GET a test result.

I personally choose to lift HEAVY, but I ONLY work out twice a week. I’m seeing amazing results. So while it would be tempting to double this amount, I listen to my body and even on weeks where we have tried 3 sessions, it doesn’t seem to give my body enough recovery time and I simply don’t feel as strong. This way I have lots of recovery time and I can not only CRUSH it every time, but I can regularly increase my weights.

Dig Deeper

If you do some of the basics and feel like you have “tried everything” but still can’t see results, that’s where a coach like me can come in and help you dig deeper!

Food sensitivity testing is certainly one of the most popular tests I run. However, I choose to run my business in a way where I never offer one test alone because I want my clients to leave with RESULTS. So while yes, many can simply follow a food sensitivity test and see some benefit, OFTEN where there are food sensitivities, there are also other imbalances in the gut so I like to pair it wit ha comprehensive stool test.

This allows me to see how we can REALLY make progress by healing the gut, removing stressors (stressors can be parasites, bacteria, food sensitivities etc….) and adding in needs ( things like minerals or vitamins your body needs).

Think Liver

Where there is weight gain and/or weight loss resistance, there is probably some liver stress, or what you might think of as a sluggish liver. Our bodies are bombarded by stressors daily and our liver does a phenomenal job but it needs two things:

1) A whole host of nutrients to function optimally

2) A break from toxins or else it can get bogged down

So for example, if you are eating a food daily that your body is sensitive too, and wearing perfume that is full of chemicals, experience a lot of mental emotional stress, and have some hormone imbalances, then your liver has a high work load!

Everything we are exposed to must go through the liver to be broken down and made non-toxic. This requires an enormous amount of energy and nutrition. In fact, your liver STORES extra nutrients for a rainy day. But if we aren’t eating a healthy diet, and instead we eat a nutrient POOR and inflammatory diet, in addition to living in the modern world, then we are setting our liver up for failure. Literally.

Fatty liver is something that is difficult to diagnose unless you actually get some imaging done for another reason. Bloodwork alone doesn't necessarily tell you that a fatty liver is developing.

If you experience fatigue regularly, weight loss resistance, pain in your right side, digestive issues, etc… your liver may need some support!

Are YOU ready to invest in YOUR health??

Interested in learning if working together one on one is the right fit for YOU? You can schedule a free functional health assessment call at the link below. This call allows me to understand your goals, your vision for health, what you have tried and determine if I am the right fit to help achieve those goals! If not, no worries, I’ll do my best to point you in the right direction by the end of the call!

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?

Successful Traveling Part 1 - The Airport

Hey Hey Diva friends! So I always get a lot of questions about traveling. From navigating the airport, to being in a new place, to working around the feelings of relatives who made food....I'm going to answer all of your questions in a short blog series all about travel and food!

I recently took a short trip to Michigan and I would say this is the most difficult trip in terms of food that I've had in quite a while! BUT I'm also here to tell you - if I can do it YOU CAN TOO.

Me with a RISE bar - my new and current obsession...

So let's lay the foundation for the whole series: 

Priority #1 YOU MUST KNOW YOUR BOUNDARIES. Because let's face it. If we don't have them, we will break them....because they don't exist. It's the same as stealing when you have no moral absolutes. Who's to say it's wrong?

What are your non negotiables? Do you have any? If not - set them. NOW. I

ll give you mine. My #1 non-negotiable is that I will not eat anything with wheat or gluten in it knowingly. This is for several reasons. a) I know enough about how it affects your body now to know it's not good whether you have coeliac, a sensitivity, or no observable reactions to eating it. It still causes inflammation and gut damage. So it's not for me! b) I've had a documented HIGH sensitivity to it. Again. Not worth it.

What will I negotiate on? Dairy and sugar. These are 2 things I normally don't have in my home but when in a pinch I'm not as concerned about them sneaking into my snack bars or restaurant orders. You might have a severe dairy reaction however, which would make that a non-negotiable for you. Gas? Skin rashes? It might be better to skip it....

Ok. Now that you've laid the foundation this allows you to easily make choices and know what you're willing  to say yes or no to on your trip. So let's get right down to it and talk about airport foods.

Airport snacks

This one can be tricky as it varies from airport to airport due to size and city! There are however, a few staples that most airports provide. Keep in mind, these are not necessarily foods I recommend make up a majority of your diet - this is surviving on your negotiables in sticky situations.

1.  Nuts (just avoid the mixes with chocolate and sugar added)
2. Chips (when possible choose a better brand like Terra or Jackson's Honest)
3. Yogurt or parfait ( go for greek, high protein and low sugar options)
4. Fruit. Most airports have stands with apples and bananas 
5. Snack bars. Cliff bars, kind bars, Lara bars and That's It bars are usually available. Just make sure to read all the labels s you don't get some of your non-negotiables in there accidentally. No one wants a gassy neighbor on the airplane. 

In flight food

Depending on your flight, if it's really long, at the right time of day, or first class you might have the option to get an in meal flight. They usually have a gluten free option that includes a salad and protein. Skip the yucky dressings and extras. Top your salad with some nuts and skip the alcoholic beverage options. Go with water or black coffee if it's before noon. Oh - and skip that warm cookie they serve up at the end :P

If you aren't on a flight that serves a meal no worries! Sometimes they offer snacks like popcorn, chips or nuts. If they don't, that's ok too because you planned ahead and packed some snacks in your carry on! 

Carryon Snacks

These are good for in airport, on your vacation or on the plane....anytime!

1. Fruit ( grapes, apples, oranges and bananas travel well. Just be careful of the last two if you have blood sugar issues). 
2. Nuts
3. Shakeology ( I bring mine every trip along with a shaker bottle so I can get some cold water and drink it up whenever I'm hungry!
4. Lara bars
5. Thunderbird bars
6. Jerky (read the labels to avoid lots of sugar and/or wheat which is usually in soy sauce)
7. Simple Mills crackers
8. Mediterra Bars (a really nice and delicious way to actually get some greens while traveling)
9. Rise Bar (whey or vegan protein available) a great tasting protein bar with only 3-4 ingredients that you can pronounce.
10. Water  - had to throw this in there. DRINK ALL THE WATER when you travel it's SO important to stay hydrated. Ever notice you get constipated when flying? It's super easy to get dehydrated when traveling. My tips to stay hydrated: 

• Drink water before you fly
• Drink a bottle during flight
• Drink a bottle during your layover
• Drink a bottle on your second flight 
• Grab another bottle when you land.

Airport Meals

Ok, so you have a super long layover and you are SO TIRED of SNACKS. Ugh I know, I get it. So here are some options:

1. Bunless Burger
2. Nachos with corn chips
3. Smoothie from Jamba Juice or whatever smoothie bar they have at that airport
4. Meat and Rice ( just avoid soy sauce and asian meats dipped in sauces you don't know about)
5. Omelet
6. Steak and veggie side
7. Sushi
8. Salad ( either from one of those kiosks or a restaurant)

Yup! All of those are options at an airport!! Will it be as good as home? No way. But stick to those non-negotiables, drink your water, and your tum tum will thank you when you finally get home :)

What are YOUR travel tips (or questions!) Post them below!

Next up....how to navigate family when traveling (or they're visiting)

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!

Making the most of snow days...

Hey Hey Diva friends!

Quick update for you :) January is off to a rocking' start!! I launched my very first Gut Health program #GetGutsyWithMe on January 15th and I'm already getting AMAZING feedback on the program, information, and recipes! This fills my heart with joy and happiness since it's my life's mission to help people make healthy changes in a doable, pleasant, and maintainable way!!

Stay tuned - Get Gutsy will be launching 2-3 times each year and you can expect edition #2  in a few months!

I also chose to jump into the 80Day Obsession program by Autumn Calabrese! This is a beachbody program from the creator of 21 day fix. YES I'm a personal trainer, YES I could create my own workouts...YES MLMs like beachbody have a bad name (because of poor representatives I might add - not because of the products).... but I have seen GREAT success using at home programs, so have many of my clients and friends and heck...it saves me time and sanity to follow a program that's already designed! As I grow and focus on my OWN business, I enjoy popping down in my basement and not having to think about what to do next. #stressrelief If you want to join me just say the word!

I'm VERY pleased to announce that The Tiny Fit Diva podcast will be up and available to stream in February. We are currently working on a few last minute tweaks as well as preparing a few extra episodes for you to be on top of the game before we open it to the public :) GET EXCITED because Patrick and I share our best tips on this weekly show!

 I have many goals for 2018 and one habit I'm slowly beginning to implement is an organized morning. Last year I read miracle morning and I loved a lot of the ideas but didn't implement them right away. As I'm getting busier, I want to make sure my priorities don't slip, so in the evening I have been making a list of to-dos the next day and that includes the first few things I want  to get done in the morning which includes meditation, reading my Bible, and reading a personal development book! 

All in all, January is shaping up to be a pretty darn awesome month and I have more goals, dreams, and visions for the next few years that I can't wait to share with you as they come to fruition.....

MEANWHILE!!!!! It's snowmageddon in OHIO....ok maybe it's not that bad :)  

[edit: the day this is posted it's freakishly warm :P so tuck these tips away to use soon]

I never understand why people get so upset about weather changes. There's nothing you can do about it except adjust your attitude. Personally I think it's beautiful. And it offers an opportunity for extra cuddles, hot chocolate and card games inside :)

Here are my 3 tips to make the most of your snow days:

1) Prioritize together time.

With your spouse, your kids, or your dog...whoever lives with you :) Use the extra inside time to watch a movie together, read a book as a family, play some cards or board games or...TALK to each other :) If you're BRAVE, bundle up in some snow gear and get outside for a walk or make some snow men :)

2) Focus on nourishing yet comforting foods.

In the winter we tend to exercise LESS and eat MORE. We want to stay inside and get less movement, but we also enjoy processed sugar and carb heavy foods ideal for packing on fat in hibernation times. To avoid this, focus on making foods that are nourishing yet comforting at the same time.

Make some homemade bone broth and drink it like coffee (SO GOOD) or make a soup with homemade broth as the base - check out my  previous blog with info on how to do that here

Make some delicious homemade hot chocolate void of the sugar and chemicals you'll find in pre-made mixes...Use this recipe or come up with your own:

• 1 can of full fat coconut milk
• 1/4 cup cocoa powder
• 1/4 cup honey or maple syrup (or stevia drops to taste)

1. Heat up the milk over the stove.
2. Mix in the cocoa powder and sweetener of choice. Enjoy!

p.s. for a real splurge, add some Enjoy Life chocolate chips either in the full mix or in the bottom of your mug!

3) Tackle a hobby or goal.

Take a moment to write down a list of things you would like to accomplish in 2018. They could be fun things like hobbies, crafts, hanging out with friends, dinner with your mom etc... or they could be business goals you have, things that need to get done around the house,...you get the picture...

Create the list. Make sure if anything on your list requires actions steps to achieve it that you write those out as well. Then anytime you find yourself bored, snowed in, or with extra time on your hands tackle the list.

Here's to a warm and productive January! From my home to yours,

p.s. I'd love to hear YOUR receipt and traditions for this time of year! Share them below!

Easy Paleo Spaghetti

Happy Monday!!!! Sooooo who doesn't LOVE spaghetti? I think it's one of the top recipes that people dread giving up when they look into eating healthy, trying Whole30, going gluten-free or living the paleo lifestyle. But lucky YOU I'm here to tell you you don't need to suffer.... there are several different ways I make this dish now and I don't miss the "original"! Here's just one version that I think you might enjoy :)

Ingredients:

• 1 pound grass-fed ground beef or bison
• 1 Jar organic spaghetti sauce with no sugar added. Read the individual labels or check out the brand I used below!
• Mushrooms
• Zoodles (spiraled zucchini and/or squash)

Directions:

*I used premade noodles from Whole Foods. If you have a spiralizer, you can get a few zucchini and squash and make the noodles yourself.

1. Heat up the zoodles with some coconut oil until tender

2. Meanwhile, in a separate pan brown the beef.

3. When the zoodles are done, strain them in the sink and use that pan to heat up the spaghetti sauce.

4. Chop up the mushrooms and add them into the sauce.

5. Add the meat to the sauce, heat through, and serve on top of the zoodles!

Be as creative as you want with this! dd your favorite spices, make your own meatballs, go crazy! I think next time I will cook the noodles in olive oil and fresh garlic to add some extra flavor!

Most of all, ENJOY :)

Easy "Cheesy" Broccoli Soup!

Hi there friends, if you don't know by now, I am all about fast and easy when it comes to food. While I expect my food to be high quality in both taste and nutrition, I don't want to slave away in the kitchen. That being said I came across this recipe, tweaked it, and wanted to share it with you!

This soup is dairy free, but somehow still tastes delicious, creamy and cheesy! The original recipe is from The Spunky Coconut and her cookbook Easy Paleo Meals!

Ingredients:

• 1-2 heads of broccoli 
• 4oz of mushrooms sliced
• 2 cups chicken broth
• 1 1/2 cups roasted and salted cashews
• 1TBS  grass-fed butter
• 1 onion chopped
• Fresh garlic chopped - 3cloves ( or to taste)
• garlic powder
• onion powder
• 1-2 tsp turmeric
• himalayan sea salt
• squirt of brown mustard
• dash of lemon juice

Directions:

1. Cut the broccoli into florets and steam unit desired texture
2. Meanwhile, blend the chicken broth, cashews, turmeric, mustard and lemon juice together until creamy. This is your "cheese" sauce! Add extra spices if desired.
3. Heat up a skillet and melt the butter. Add the onions, mushrooms, fresh garlic and simmer until onions are translucent.
4. Pour the "cheese" sauce into the skillet. Add the cooked broccoli. Add garlic powder, onion powder, and himalayan sea salt to taste.
5. Heat through and Enjoy!

Make this your own! Throw in extra veggies, or even some shredded chicken! Post below if you try this - I'd love to hear about it! :)