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Turkey Veggie Soup

by January 23, 2023

2 lbs organic ground turkey
1 medium onion, diced
4-5 organic carrots, chopped
2-3 organic celery stalks, chopped
3 organic zucchini, chopped
1 organic orange pepper, chopped
2 tbsp minced garlic
1 bay leaf
1 – 32oz can organic fire roasted crushed tomatoes
1 can whole corn kernels
3 cups (approx) organic chicken broth
Seasoning to taste – salt, pepper, etc. (I used a hickory smoke seasoning to add some kick)

Saute meat and onion until meat is cooked thoroughly.
Add all ingredients to your crock pot/Instant Pot/Mealthy Pot and put on “SOUP” setting OR if you have time, slow cook over 6 hours.

*Chopped refers to cutting vegetables into relatively the same bite-sized pieces.*

Supplements – Yes or No?

by May 4, 2022

Questions about supplements…I get them quite frequently. Questions and supplements. In fact, my BFF/ fitness accountability partner/morning counselor and I were just talking about this exact topic this morning.

I have realized that while I most definitely think you can go way overboard with supplementation; it is important that we supplement as an “insurance policy,” especially as we get older.

The truth is that most of our nutrition should come from high quality, nutrient dense food. However, we don’t always take in the proper amounts of vitamins and minerals for optimal health and we definitely do not absorb them at 100% or even close. This is notably true in the increasing number of Americans with GI disease that obstructs the absorption of essential nutrients, vitamins and minerals.

Each year 62 million Americans are diagnosed with a digestive disorder. The incidence and prevalence of most digestive diseases increase with age. Other exceptions include hemorrhoids, inflammatory bowel disease, and chronic liver disease, which occur more commonly among young and middle-aged adults.

GI Alliance

This is where supplementation plays a big role in promoting a consistently healthy lifestyle.

My vitamin cabinet has grown over the years, but I do my research and find high quality supplements that are worth the investment.

So take some time and assess your diet and supplements. Are they right for you? Do you need some different ones? Are you taking supplements at all? Do you have any health issues that could potentially stem from lack of vitamins or essential minerals? Ask a professional nutritionist or holistic practitioner. Reach out to me with any questions.

My personal daily supplement regimen (which does not mean is that right one for you):
– Vitamin D (most Americans are deficient and this plays a huge role in immune support)
– Iron (every other day- also because I donate blood on a pretty regular basis)
– CoQ10
– Magnesium (necessary for proper muscle/nerve function and quality sleep)
– Turmeric (anti-inflammatory to combat our toxic food and environment)
– Fish Oil
– Vit B Complex
– Collagen (beneficial for joint and skin health, especially as we age)


by April 27, 2022

Food waste is a HUGE pet peeve of mine; and a problem in most homes and restaurants in our community and nationwide. Thankfully I know how to buy, preserve and use food so that I am not wasting any or much at all at home. But, I realize that so many of my clients just need some simple #stopfoodwaste tips and laws needs to be loosened so that restaurants are able to donate to the homeless or food deprived, instead of throwing out the massive amounts that they do daily.

According to Move for Hunger,  “a recent report, a half a pound of food is wasted per meal in restaurants, whether it’s from what is left on a customer’s plate, or in the kitchen itself. Approximately 85% of the food that isn’t used in a typical American restaurant is thrown out while only a small percentage is recycled or donated. With more than 42 million food insecure people in our country, this amount of food waste is obviously a major problem.”

National #StopFoodWasteDay tells us Food waste worldwide is an alarming issue. That is why on the last Wednesday in April, Stop Food Waste Day raises awareness of the growing concern of food waste.

According to the USDA, Americans waste between 30-40 percent of the food supply. That is near or more than the worldwide estimate of 1/3 of the world’s consumable waste. Additionally, food waste occurs for many reasons all along the food chain.

  • Lack of workers to harvest
  • Quality expectations
  • Weather
  • Overproduction
  • Faulty equipment
  • Poor planning
  • Overbuying
  • Over preparing

These are only a few reasons that add up to millions of tons of food waste. Stop Food Waste Day addresses all the factors and brings increased awareness to the world. The United Nations’ Food and Agriculture Organization estimates that nearly half of food waste happens before it even reaches the consumer. So, everyone along the food chain has a responsibility to help reduce it. That means, from farm to table and everywhere in between, we have work to do. Some of the solutions include:

  • Improved weather forecasts, so farmers know what to grow and when.
  • Improved storage facilities so that distributers and markets can preserve food longer.
  • Reduced production where possible.
  • An improved understanding of food quality and a loosening of those standards.
  • Preparing smaller meals.
  • Teaching consumers how to use leftovers in soups, casseroles, and stir-fries.
  • Learning how to preserve meals at home.
  • Begin composting the incidental waste to improve home production and commercial production.

Food waste is everyone’s problem, whether we realize it or not. Join the movement to reduce food waste. Follow these tips for reducing food waste:

At home:
  • Purchase and prepare only the amount of food you need to feed your family.
  • Discover new recipes that allow you to makeover leftovers.
  • Learn how to preserve food.
  • If you buy in bulk, consider donating excess to local shelters.
  • Understand the use by and best by dates.

How can you start to reduce food waste today? Follow me on social media to learn more on food waste hacks to save you time and money!

REPOST – Smoothie Bowls and Lattes!

by February 15, 2022

I had a meeting yesterday. A business meeting. Focusing on, well, business and marketing. For the 3 businesses that I am currently involved in. The thing is that meeting, it sparked something in me. I heard it. Why is the least amount of my focus is going towards the exact thing that I love most? Blogging, educating people on health & wellness, engaging with my community. This focus is my wheel-house, my passion, what drives me. Helping people. Helping people be healthy, live better and love life…this is what ignites my spirit. 

So, again I am back at it. Pouring back into my business so that I can share, engage and love my community. I would love to hear from you. How can I help you? What health and wellness topics, challenges or issues do you need to learn more about to feel amazing every day? Post your comment or send me a message 🙂

Here is something I have stuck with for years. A routine. This helps me be a better me – so I am re-posting from 2018. One other thing, you may be a morning person and you may not be. Whatever time of day, get your shit done. Be productive. It feels really good. 


It’s just your average Wednesday morning… (re-post, it’s a Tuesday)
√ An ass-kickin’ 5:30 am workout with one of the best trainers and some of my favorite fit chicks (still the best!!)
√ Showered and ready for work (and no shower yet, but whatever)
√ Load of laundry in (check)
√ Kids off to school (its now 2022 – one is at college and one is still asleep)
√Husband off to work (yep)
√ And it’s only 7:10 am…can you picture it?? (it’s 7:30)

30 minutes left for some me time before I head out for the day ♥ Time for the perfectly frothed homemade latte, green smoothie bowl, and some daily prayer/reflection. (it’s a good routine I a sticking with)

“Either God is or he is not.”

“…each moment we give in to the impulse to covet or to be jealous, we are saying,”My God is not.””

Green Smoothie Bowl
1 cup ice
1/2 frozen banana
1/2 cup frozen super berry blend
1 huge handful of baby spinach
2 tbsp PBFit
1 tsp maca root powder
1 serving of Afterburn (**I do not always use Afterburn for my protein source but do like it on weight days!**)
Dash of cinnamon

– Blend all ingredients in a high powered blender and serve topped with your favorite toppings (fruit, chia seeds, nuts).  It should come out the consistency of ice cream – if not, add some more ice or frozen fruit.
This morning my bowl was topped with homemade orange coconut granola.

The perfect start to my day! :)Wishing you a happy, healthy day and bowls of goodness!

Cashew Cream Sauce

by November 10, 2021

1/2 cup raw cashews (soaked in boiling water for 5 mins and drained)
3 T fresh squeezed lemon juice
1 tsp Dijon mustard
Salt, pepper, sage, paprika, oregano – to desired taste
About 1/2 cup milk of choice – to desired consistency (I used almond milk)

Place all ingredients in a blender and combine.

Use over favorite pasta or grilled vegetables.

Turmeric Cauliflower Rice

by October 17, 2021

The environment we live in promotes inflammation in our bodies. Any time you have chronic inflammation in the body, it is not a good thing. We need to be aware of this and be including foods in our daily diets that are anti-inflammatory.

This dish is easy to make and delicious for lunch, dinner or a leftover snack.and is bursting with anti-inflammatory ingredients.

1 head of organic cauliflower, riced
1 tbsp coconut oil
1 medium onion, chopped
2-3 cloves of garlic, chopped
1/2 cup chopped fresh parsley
1/4 cup raisins or craisins
1/4 cup chopped almonds
Sea salt and black pepper to taste
2 tsp turmeric
2 tsp cumin
1 tsp cinnamon

Heat the oil in a large skillet and add the onions and garlic. Cook until fragrant (about 5 mins). Add the cauliflower – cook another 5 mins.
Add seasonings, parsley and almonds – cook another 5 minutes.
Add more or less seasonings for desired taste.

Let sit for about 30 minutes before eating to allow flavors to come together.
**For more heat, add some red pepper flakes**

Macro-dense, Anti-inflammatory Lunch: 2 hard boiled organic eggs, marinated garlic cloves, sliced avocado and turmeric cauliflower rice.

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