Tag Archives: healthy

  1. Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    This comforting Hot and Sour Soup is a perfect, soothing and healing winter meal. Whether you are fighting off a bug or just looking to have a cozy and quick bowl. Ready in barely about 15-minutes, this soup is paleo, gluten-free, whole30 and keto / low-carb compliant with options for vegetarian and low FODMAP.

    Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    Despite my efforts to fight off illness this winter, (dang there is just SO much going around) and despite taking on all of my holistic and natural approaches to protect and boost my immune function – earlier this month I got a cold! Booo.

    The good news is that all of my constant hard work caring for my immune system was not for nothing, it was a very quick and fairly benign little cold, thankfully. Shortest cold I have ever had, to be exact. A day and a half, really. After two days in the hot desert in Joshua Tree and Palm Springs and coming home immediately to teach a sunrise yoga class to 60 people, outside in 45ºF weather, barefoot in wet grass, in a tank top, I kinda put my body through the ringer and it finally hit it’s limit.  A little sniffly nose, a few sneezes and more than anything, a very fatigued body – that I could tell was fighting hard and I finally had to succumb to it. So, I allowed myself the time and space to just rest and relax and to fight off whatever it was working hard to keep at bay, 2 days of chillin’. I continued on my protocol of protecting my body, I took my elderberry syrup several times a day, zinc, vitamin C, oregano oil and all my other witchy remedies, and I was back to myself in no time. What a win. Truly.

    Read the rest of this entry »

  2. Liver Lovin’ Beet Latte {Dairy-free, Paleo, AIP, Vegan}

    This steamy hot Liver Lovin’ Beet Latte is a fabulous and beautifully vibrant way to start your day and give your liver a little hug while you’re at it. Drink your Beet Latte as an alternative to your morning coffee or simply as a mid-day nutrient-rich elixir. Pro tip: feeling the effects of a night of drinking? Try this Beet Latte as part of your hangover cure!

    Liver Lovin' Beet Latte {Dairy-free, Paleo}

    Liver Lovin' Beet Latte {Dairy-free, Paleo}

    It may be Valentine’s week, but love doesn’t have to just be about the heart. We have a full and complex system loaded with important organs that need our love – one of the most crucial being the liver!

    I don’t think most people realize the many, very special roles that our liver plays. It’s a powerhouse of an organ with an unending lists of tasks that it’s expected to complete, day in and day out.

    Read the rest of this entry »

  3. Dark Chocolate Raspberry Coconut Butter Keto Cups {paleo, low-carb, gluten-free, vegan}

    These 5-ingredient Dark Chocolate Raspberry Coconut Butter Keto Cups are a tasty snack or the perfect bite-sized dessert. My favorite part, for as fancy as they appear, they are ready in no time at all. Besides being low carb and keto are also paleo, gluten-free and vegan, too! 

    Dark Chocolate Raspberry Coconut Butter Keto Cups {paleo, gluten-free, vegan}

    Dark Chocolate Raspberry Coconut Butter Keto Cups {paleo, gluten-free, vegan}

    You guys know I am not much of a sweets person. It’s just not really my thing. It’s rare I am dreaming up new and clever ways to recreate treats to be more healthful, because for me, as long as I have a bar of super dark chocolate in the fridge, freezer and/or pantry (what can I say, I like my chocolate at different temps for different reasons) – I am a happy lady.

    I’ve especially found since I’ve been eating keto for the last year +, my taste for sweets has basically diminished completely. But my love for chocolate will never waiver. Read the rest of this entry »

  4. Paleo Cincinnati Chili (w/ options for Instant Pot and Slow Cooker)

    Paleo Cincinnati Chili a classic American recipe that can be served up a variety of ways to please all. Paleo, primal, gluten-free, keto / low carb, whole30! Traditionally it gets served over spaghetti, with onions, cheese and beans, I offer all of the toppings as options to my guests but serve mine simply with the white onions. BOOM Paleo Cincinnati Chili, just like that. This is total comfort food, perfect for Super Bowl hangs or wintery weekend meals. I also include instructions for Instant Pot Pressure Cooker and a Slow Cooker if you’d prefer to make either of those ways.

    Paleo Cincinnati Chili (with Instant Pot and Slow Cooker options)

    Paleo Cincinnati Chili (with Instant Pot and Slow Cooker options)

    With a husband hailing from Louisville, Kentucky (not too far from Cincinnati) and several close friends here in Southern California with Cincinnati roots, this is a recipe I have perfected over many years. It’s now requested often here at our place – it’s become a bit of a staple when some of our friends come for dinner.

    I can still recall the first time I ever had Cincinnati Chili. It was 1988. Super Bowl XXIII. My dad always LOVED making food inspired by the teams in the final big game. Love some good themed food! The Bengals were playing the San Francisco 49ers. I honestly can’t recall exactly what he made that was SF-inspired. If my memory serves me, I think he we went with a Rice-A-Roni inspired dish. Cleary whatever it was it didn’t make nearly the impact that the Cincinnati Chili did. He made this chili and I remember loving it.

    Read the rest of this entry »

  5. Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30}

    These Greek Lamb and Cabbage Bowls are a simple one-pot weeknight paleo meal, ready in about 15- 20 minutes and loaded with so much Greek-inspired flavor. If you aren’t into lamb, swap in grass-fed ground beef instead, it’s just as delicious.

    Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30}

    Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30}

    Most of our favorite weeknight meals aren’t at all glamorous or photo-worthy, many aren’t pretty and often times they are just dishes that I have made up on a whim with what I have on hand and flavors I love, and can be ready quickly. Some become one time things, others become staples. This dish is exactly that.

    Born from the flavors I love so much in Pastistio, one of my most favorite classic, Greek comfort foods, these Greek Lamb and Cabbage Bowls have a subtle amount of tomato kissed with cinnamon and a hint of nutmeg. Such an amazing pairing of flavors and truly my version of comfort food. The cabbage makes this a really nice one-pot meal with veggies included. I have also swapped in spinach or other greens for the cabbage in the past.

    Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30} Read the rest of this entry »

  6. Low Carb Keto Biscuits {paleo, gluten-free, dairy-free}

    These low-carb Keto Biscuits have become a bit of a staple around here. A bit of a legend, if you will. While I’ve personally been eating keto since January 2017, for therapeutic reasons while I seek to get my autoimmune disease into total remission, hubby isn’t necessarily exclusively low-carb all the time – so I am always working on recipes that will please us both.

    Keto Biscuits {paleo, gluten-free, dairy-free}

    I created these delicious Keto Biscuits for my Paleo Biscuits and Gravy Recipe, which also happens to be keto/low-carb, as well.  That recipe is already a hit with so many of you, but also a lot of you have simply made just the biscuits just on their own, for epic breakfast sandwiches topped with fried eggs and some sausage or bacon. It’s a favorite around here, for sure. So, I felt these perfect little Keto Biscuits deserved their own recipe post.

    Keto Biscuits {paleo, gluten-free, dairy-free}

    These low carb biscuits are a really great way to switch up breakfast and get those classic egg sandwich vibes I feel like you might be craving. I know I crave an epic breakfast sando, now and then. Beyond breakfast sandwiches, or a side to a comforting bowl of soup, these Low Carb Keto Biscuits are lovely toasted up and slathered with a little grass-fed butter or homemade ghee, maybe a drizzle or honey and a sprinkle of cinnamon, or just give them a spread with your favorite nut butter or maybe even coconut butter. For a sweeter treat, you can also top your Keto Biscuits with chia seed jam or honey sweetened marmalade. (obviously this won’t be quite as low carb) Shoot, guys, I feel like you could also smash a fabulous grass-fed burger into your face with one of these biscuits. Just sayin’.

    Read the rest of this entry »

  7. How-to Make Perfectly Roasted Vegetables {+ Video}

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables: Tips and Tricks

    Roasting vegetables is one of the simplest cooking techniques. With very little time and effort needed, you get richly flavored vegetables with a caramelized exterior and a really nice, tender bite.

    This time of year, roasted vegetables are on repeat around here. We, of course, have our most favorite go-to vegetables that we roast up super often, like broccoli and broccolini, cauliflower, Brussel sprouts and sweet potatoes, just to name a few, but the possibilities are truly endless. You can roast just about any vegetable, or any combination of vegetables — your imagination is the only limit, so I encourage your to experiment and have fun with different combinations of vegetables, seasonings and flavors.

    With my fool-proof approach for roasting vegetables, I give you everything you need to make perfectly roasted vegetables every time. You’ll be armed with the tips and tricks to master your roasting. No matter the veggie or the quantity. No recipe needed.

    I have some of my favorite vegetables called out by name and in the photos below, but remember, just about any vegetable can be roasted and honestly, go with my motto, if you’re not sure – ROAST IT! Worst thing that happens, it’s not your favorite! Best thing? You discover a new way to enjoy a favorite, in-season vegetable.

    Check Out My Instructions on How-to Make Perfectly Roasted Vegetables. Every Time.

    Read the rest of this entry »

  8. Easy Paleo Cauliflower Fried Rice {Gluten-free, Keto, Whole30}

    One of our favorite go-to weeknight meals, this Easy Paleo Cauliflower Fried Rice comes together in just about 15-20 minutes, start to finish. Plus, it’s great for a solid fridge clean out, when you’ve got a bunch of rogue veggies and a little quick-cooking or leftover protein. 

    Easy Paleo Cauliflower Fried Rice {Gluten-free, Keto, Whole30}

    Easy Paleo Cauliflower Fried Rice {Gluten-free, Keto, Whole30}

    We all know that part of having food allergies, intolerances and restrictions on your diet (whatever the reason – choice or not) can be cause for many food funerals. You know what I’m talking about, having to mourn the loss of our favorite foods, dishes from a lifetime before you truly recognized what makes you feel bad and what makes you feel good. You can just go ahead and toss in certain restaurants and basically all of the best take-out into that list too, especially if you have a true intolerance or food allergy.

    We can’t deny it however, takeout, as a concept, it’s rad. It’s quick and easy, usually pretty dang delicious and there’s little thought (and clean-up) required. But here’s the reality of takeout, it’s generally overpriced for the quality, they often use sketchy oils and can contain hidden ingredients/contamination that some of us may be allergic/intolerant/reactive to. For most of us, takeout will leave us feeling pretty gross. Problem solved: My super versatile Quick Paleo Cauliflower Fried Rice is so darn delicious, it’s a breeze to whip up, ready in about 15 and it’s so so much better for you. Win-win-win.

    Read the rest of this entry »

  9. 11 Natural Ways to Boost Your Immune System

    11 Simple and Holistic Ways to Naturally Boost Your Immune System to Avoid Getting Sick (+ Tips for If You Do)

    11 Natural Ways to Boost Your Immune System

    Simple, holistic tips to fight illness and strengthen your immunity PLUS what you can do if you do get sick, to fight it quickly.

    Go With Your Gut

    I can tell you from personal experience that the very best way to ward off chronic illness, colds, flus, infections, allergies, food sensitivities and controlling / avoiding autoimmune disease is to heal and strengthen the gut! With 70-80% of our immune system’s cells occupying our gut, this is home base for our vitality and wellness. Our gut bacteria helps the immune system’s T cells develop—teaching them the difference between a foreign substance and the body’s own tissues. Without these important immune soldiers doing their job to protect us, the nasties get in, they slip by the troops, invade, wage war, take over and it’s not fun!

    With years of comprised digestion, intestinal bacterial overgrowth and finally being diagnosed with a parasite, I personally spent a solid decade to 15 years, getting terrible sinus infections, several times a year, every year, most times it then eventually evolved into bronchitis and upper respiratory infections. I got every single strain of every cold, flu and stomach bug that passed through town – I even battled the Swine Flu when that was a thing. On top of all of that, I suffered for many, many years with a variety of environmental allergies – ALL of this stopped when I finally healed my gut and prioritized proper digestion. It’s magical really. But, it’s not. It’s simple.

    As you’ll hear echoed many times throughout this article, and if you spend more than about 5 minutes chatting with me at any given time, our gut is vital to our immune health and it’s the control center for our bodies to decide what is friend and what is foe. I highly encourage you to prioritize optimizing your gut, both for the cold and flu season ahead, as well as the future of your overall health and wellness.

    Along with tips on strengthening and healing your gut, here are some tips to Naturally Boost Your Immune System:

    Read the rest of this entry »

  10. Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons

    This Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons is winter’s answer to a green salad! Loaded with nutrients and pops of color and SO much taste it’s dreamy as a side or plop your favorite protein on top and make it a meal. The squash croutons? Sure I know they aren’t croutons, but with a little finesse we get a subtle crisp to them that are better than any boring ‘ol bread crouton.

    Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash

    It’s winter and salads often become a distant memory for many. I get it, cold, crispy raw salads just aren’t that appealing to me either, when there’s a chill in the air. I crave warming, comforting and cozy. But, I have made a commitment to my daily #BFS (Big F&%$ing Salad). I find this practice is a great way to ensure I get a big blast of daily nutrients, no matter what!

    This is a salad for the winter. With kale as the shining star, this is the perfect way to get in those nutrient-rich greens in the cooler months. Kale is exploding with disease-fighting phytochemicals and it’s one of my most favorite whole-food sources of cognition-boosting nutrition. Here’s what Max Lugavere has to say about kale:

    Dark leafy greens like kale and spinach are a top source of lutein and zeaxanthin, two carotenoids which have been the focus of numerous recent studies.

    In volunteers, supplementing with lutein and zeaxanthin led to faster processing speed. 1http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178 This effect was significant “even when testing young, healthy individuals who tend to be at peak efficiency,” wrote study authors.

    In another study, human subjects with higher levels of lutein and zeaxanthin did better on a test of working memory, while their brains seemed to be working more efficiently when observed under fMRI.2https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D

    Finally, lutein (found in egg yolks, spinach and kale) was associated with greater crystalized intelligence—the ability to use learned knowledge and experience—in older adults. 3http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full

    Read the rest of this entry »

    References   [ + ]

    1.http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178
    2.https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D
    3.http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full
  11. 8 Tips to Help You Stick with Your New Year’s Resolutions

    8 Tips to Help You Stick with Your New Year’s Resolutions, Intentions and Goals. I’m sharing these key mindset tips and strategies to help you shift your approach to change from shame or guilt and move from a place of love, compassion and kindness for yourself and all of the amazing things you are capable of achieving!

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    I am not at all of the mindset that January 1st is a time for deprivation, detoxes and cleanses to rectify our recent holiday “sins”. Resolutions for so many become less about the fresh start of a New Year with limitless potential and rather come littered with restriction, often rooted in negativity. I’ve been there myself, it rarely ends well.

    There is this collective pressure in the air right now, especially amongst the wellness community, to indulge the feelings of guilt and shame of our “wrong-doings” and to use these as fuel to rewrite a New Year by treating our body to some good ‘ol fashioned torture. It’s not only not necessary, it’s not at all effective. Guilt and shame do not fuel our desire to be better and make better choices, rather the opposite is true.

    Guilt and shame about a bad habit can often make people feel so bad that they seek to make themselves feel better—by indulging in the very habit that made them feel bad in the first place.

    By contrast, people who feel less guilt and who show compassion toward themselves in the face of failure are better able to regain self-control — and therefore, they’re able to resist indulging in the bad habits that make them feel bad. 1https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/

    8 Tips to Help You Stick with Your New Year's Resolutions, Intentions and Goals

    Positive Intentions and Sustainable Goals

    All that said, I certainly think with a little mindset shifting, it is more than possible that we can utilize the wonderful opportunity of a fresh New Year to set positive intentions, to create goals, begin the process of implementing new habits and introduce lifestyle changes that become an ongoing process as part of a lifetime plan to prioritize our health, happiness and well being. I believe it’s more about the process not perfection or the outcome.

    It’s estimated that between 812https://www.ncbi.nlm.nih.gov/pubmed/2980864 and 923https://www.statisticbrain.com/new-years-resolution-statistics/ percent of Americans fail to achieve the resolutions they commit to on New Year’s Day.  Rather than setting unrealistic, lofty New Year’s Resolutions that come with a set of rules focused around negativity, why not make a commitment to simply prioritize your health by setting positive intentions and goals that support a sustainable and healthy lifestyle, body and mind? These changes are often an ongoing process, and not something you can achieve overnight or even in a few weeks. Rather, it’s a lifetime plan that you stick with over the long haul.

    “It’s easy to change your attitude but difficult to change your behavior,” explains Christine Whelan, PhD, clinical professor in the School of Human Ecology at the University of Wisconsin, Madison. “If you’re committed to it, however, you can make a new habit or behavior permanent.”

    Phillippa Lally, a health psychology researcher at University College London, published a study in the European Journal of Social Psychology 4http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract, where she and her research team decided to figure out just how long it actually takes to form a habit. On average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In this study, it took anywhere from 18 days to 254 days for people to form a new habit. This isn’t to discourage you, but more to inspire you to not to get down on yourself if you try something new for a few weeks and it doesn’t become a habit instantly. It’s also helpful to know we don’t have to be perfect and that we need to embrace the process.  Ultimately it doesn’t matter how long it takes to become a habit you have to put in the work, either way.

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    Self-Love

    I do think it’s important to note, that while change isn’t by any means required or necessary as we enter a New Year and who you are right now is already enough – growth, shifting, and expansion are all just some of the many positive results we can expect when we embrace change, especially when the change comes as we prioritize our health and well-being! If you wish to elicit change for yourself in this New Year, I find it’s imperative to venture into these goals with intention and always doing so from a place of self-love and knowing that you are beyond worthy of living your very best life and feeling the best that you can, always!!

    If you love yourself enough to set mindful and intentional goals for yourself, every single decision that you make has the potential to get you one step closer to living your most nourished, happy and healthy life!

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    Here are a Few Strategies to Help You Stick with Your New Years Resolutions, Goals and Intentions for the Long Haul:

    Read the rest of this entry »

    References   [ + ]

    1.https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/
    2.https://www.ncbi.nlm.nih.gov/pubmed/2980864
    3.https://www.statisticbrain.com/new-years-resolution-statistics/
    4.http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract
  12. How I Stay Vital with Vital Proteins

    How I Stay Vital with Vital Proteins

    As we head into 2018, I know for so many, setting heath and wellness goals for the start of a New Year is of utmost priority. I often get asked questions about my favorite supplements to recommend, why I take collagen daily and what it does, etc. etc. So today, I am sharing some of my favorite products from Vital Proteins that help me #STAYVITAL and play very important roles in my own health and wellness, along with the health of many of my clients.

    With so much of the focus surrounding wellness often being centered on What to Remove from the Diet, I really do love the idea of instead shifting our perspective to What Can I Add? While I always suggest getting your nutrients from whole food sources, at times we simply just cannot consume enough to reach the necessary level with select nutrients. Mindfully including properly-sourced supplemental sources of important and essential nutrients to boost our healthy diets and ensure our bodies are getting what we need, is something I believe can play a very significant role in our continued healing journey, along with maintaining our vitality for many years to come.

    Beth’s Top 5 Vital Products from Vital Proteins:

    Read the rest of this entry »

  13. Paleo Biscuits and Gravy {gluten-free, low-carb, keto, dairy-free}

    Traditional southern comfort food, these Paleo Biscuits and Gravy are an updated version of a classic recipe. A simple-to-make low-carb biscuit gets loaded up with this tasty, rich, homemade dairy-free and grain-free sausage gravy. A delicious, healthier, low-carb breakfast – it’s an especially perfect option for your holiday brunch!


    Paleo Biscuits and Gravy {gluten-free, low-carb, keto, dairy-free}

    Paleo Biscuits and Gravy {gluten-free, low-carb, keto, dairy-free}

    There’s something about the holidays that really amps up my wants and urges to feed people. To give them the foods that bring them comfort and the meals that incite family, tradition and love. Nourishing people is how I show love.

    Cozy, thoughtfully prepared dishes made with love reminds us of where we’re from, of the people we love the most and of times where we are more content.

    Read the rest of this entry »

  14. Homemade Chai Concentrate {+ Video}

    Making your own Chai Concentrate at home means you can make this warming spiced tea to suit your exact personal tastes and it’s far easier than you might think. Make sweetened or unsweetened and adjust the spices to your personal taste. Use any milk or non-dairy substitute you like and serve it hot or over ice.

    Homemade Chai Concentrate Recipe {sweetened and unsweetened}

    Homemade Chai Concentrate Recipe {sweetened and unsweetened}

    Homemade Chai Concentrate. This recipe is nearly 7 years old, at this point, and it’s still a major favorite of mine. It’s so so easy to make and you can customize your own recipe to exactly what you are looking for in your chai. I like mine spicy, with a strong tea flavor and with a subtle sweetness, if any at all. I personally find the packaged chai concentrates from the grocery store and at most coffee shops to really lack that nice spiced flavor I love and many times they are just far too sweet for me. Most are loaded with preservatives and other less than desirable ingredients. Why though?

    Chai is one of my favorite, comforting drinks to cozy up with, especially in the colder months. Plus, with the holidays upon us, it’s important to note that this is the perfect thoughtful handmade gift to bottle up and give to your chai-loving friends. Package with a cute label (FREE download included below for my printable labels you can easily customize) or label and enjoy the smiles and praise.

    Read the rest of this entry »

  15. Matcha White Hot Chocolate with Matcha Marshmallows {Paleo w/ Keto Options}

    This Paleo Matcha White Hot Chocolate is a cozy, winter dream come true. Frothy, luscious white hot chocolate meets a classic rejuvenating matcha latte, with all kinds of nutritious, superfood goodness you can feel good about – from antioxidants to healthy fats plus healing, immune-boosting, gut-healing collagen. The maple-sweetened paleo matcha marshmallows on top, those are totally optional, but listen – don’t be stupid!  

    Matcha White Hot Chocolate with Matcha Marshmallows {Paleo w/ Keto Options}
    Matcha White Hot Chocolate with Matcha Marshmallows {Paleo w/ Keto Options}

    This Matcha White Hot Chocolate is practically a superfood tonic disguised as a treat! First and most importantly, this delightful, healthful treat features Vital Proteins brand new Matcha Collagen. Antioxidant rich matcha tea, can help fight free radicals in the body and promote long-term health. Matcha being the whole leaf, ground, also contains 137 times the amount of free radical-fighting antioxidants as any other green teas. The matcha is combined with high-quality grass-fed collagen which promotes bone, joint, and skin and digestive health. Collagen is the most abundant protein in the body and is responsible for supporting, healing and sealing the gut plus maintenance of healthy connective tissues, such as bones, joints, skin, hair, and nails. Read more about the benefits of collagen here.

    Read the rest of this entry »

  16. Paleo Breakfast Sausage Patties {Whole30 friendly}

    Paleo Breakfast Sausage Patties are simple to make at home. Just about 15 minutes of work and you’ve got ready made breakfast options for the week. With a pre-made hard or soft boiled egg (or any eggs really) and a side of greens or other veggies, you’re starting your day with quality protein, fat, greens and fiber, without any of the sketchy ingredients found in many store-bought sausages and you have a well rounded breakfast for the busy mornings, ready in just minutes.

    Paleo Breakfast Sausage Patties

    Paleo Breakfast Sausage Patties

    I find one of the best ways to feeling more in control of your meals and let’s be honest, your life, is to plan ahead. With cooking, while I don’t fully subscribe personally to meal prep or even very rigid, planned out batch cooking, I am always looking for ways to cook in abundance so I can cook once and enjoy multiple times over.

    These Paleo Breakfast Sausage are a perfect example of that. Often I will make a double batch so we have plenty on hand for the week, for simple breakfasts without the fuss.

    Read the rest of this entry »

  17. How-to Make Healthier Hot Cocoa Mix {+ Video}

    Tutorial Tuesdays // Tasty Yummies

    How-to Make Hot Cocoa Mix

    With the holidays upon us, it’s time once again that I share with you some of my favorite, simple homemade holiday gifts. This wintertime staple is a quintessential way to deal with the frosty cold weather. This homemade version is made with only a few, all-natural ingredients and the bonus to making it yourself, besides the obvious, is the free reign to add whatever you’d like to it. If you like less sweet, opt for unsweetened chocolate, looking for a little more sweetness try bitter or semisweet chocolate instead. You can add cinnamon or cayenne or any other flavors you’d like (see the bottom of the post for flavor variations). Today I am sharing my recipe for a basic hot cocoa mix with a few suggestions at the end for extra add-ins, as well as a free printable label for you to print out, customize and add to your gift.

    How-to Make Hot Cocoa Mix

    There’s nothing like giving the gift of tasty treats, made with love this time of year, but especially cozy, heart-warming decadence like this homemade Hot Cocoa Mix. Rich and luxurious without being excessively sweet. Download the included printable, customizable label, throw in some mini marshmallows, this is a great recipe if you want to make your own. Package it all up in a cute jar, include a tablespoon tied with a little ribbon or string and voila, the perfect holiday gift.

    How-to Make Hot Cocoa Mix

    How-to Make Hot Cocoa Mix

    Read the rest of this entry »

  18. Dairy-free Eggnog {Paleo + Keto-friendly}

    This Dairy-free Eggnog is creamy, rich, frothy and can be made with or without alcohol for a delicious holiday treat!

    Dairy-free Eggnog {Paleo and Keto-friendly}

    Dairy-free Eggnog {Paleo and Keto-friendly}

    Holiday traditions of the edible and drinkable persuasion, those are as powerful and important as any others. But the traditional, seasonal foods of today, they pale in comparison to those our grandparents enjoyed. Store bought eggnog is generally loaded with tons of sugar and corn syrup, artificial flavors, pasteurized and denatured dairy, theres gums and other stabilizers and who knows what else. Even the vegan nogs at the store, the amount of sugar in there is just insanity and there’s so much non-food products hidden within. For me, it’s just not worth it, even if just once a year, especially when you can make your own and kill it!

    Dairy-free Eggnog {Paleo and Keto-friendly}

    While I prefer to avoid most dairy and have developed a pretty solid vegan eggnog recipe in the past, I realized recently that I was shorting myself on a pretty rad eggnog experience by skipping out on the eggs. Like, why was I doing that? I mean, after all, it wasn’t called “cashewnog” for the last however many decades. Why had it never dawned on me to meet in the middle with my nog, drop the dairy, keep the eggs, sweeten accordingly.

    This homemade dairy-free eggnog has the same creamy, richness of a traditional eggnog, with a really, nice, light frothiness that I prefer to a super duper, heavy cream-loaded nog. Thanks to the separated yolks and whites (inspired by this recipe), it’s simple to make but the texture is perfect every time. It’s the perfect balance of creamy and frothy. This is a really solid base recipe and from here you can play with spices and flavorings. Try a Bourbon Maple version, or maybe a Pumpkin Spiced rendition, add in some pumpkin puree and pie spice, maybe cinnamon liquor in the mix. Or Gingersnap inspired with a little molasses and ginger or gingersnap liquor.

    Read the rest of this entry »

  19. 10 Simple Ways to Practice Self-Care

    10 Simple Ways to Practice Self-Care

    This post is sponsored by Desert Essence.

    10 Simple Ways to Practice Self-Care

    As a culture we are quite literally burning out.  I think many folks can often feel like they are too busy to take care of themselves. But without time for our self-care, stress can take over and we are inundated with exhaustion and we find ourselves a mere shell of who we could be.

    Stress is often the leading cause of most health conditions and diseases we face. Being overworked and burning the candle at both ends, this sends our body into an innate state of stress response, releasing an excess of cortisol into our bloodstream to manage the state of our body feeling “in danger”. This is “fight or flight” mode and while our body is here and in a chronic state of the sympathetic nervous system dominance, our digestion doesn’t work, our immune system shuts down, sleep is affected, our heart rate increases and we feel chronically fatigued. We gain weight and our hair skin and nails look drab, despite how hard we try and how great we eat. Our ability to tackle and manage daily tasks feels beyond comprehendible.

    Sure you can get your self-care on with yoga, drinking green juice and meditating once in a while, cramming them smack in the middle of your stressful days, but I believe that self-care is a practice much more effective when approached daily, with mindfulness and intention.

    Better yet, find a full day to dedicate to your self-care, whatever you need most in that particular moment. If I am home and free, Self-Care Sunday is a regular occurrence that serves a very important purpose to my sanity, my health and my happiness. Some Sundays are facial and hair masks, long showers or staying in my PJs all day. Some involve long walks with good friends, a late brunch and Sunday cocktails – to me it’s just about dedicating time for me, honoring the need for space, not working, not putting anyone else before me and simply rebalancing my mind, body and spirit.

    By treating ourselves with kindness and love, daily, we can approach our life, our work and relationships with a happier, more clear mind, allowing the cycle of positivity and happiness to continue to ripple out into the world around us.

    Read the rest of this entry »

  20. Bone Broth Braised Greens {Paleo, Gluten-free, Whole30, AIP}

    These Bone Broth Braised Greens are a nourishing addition to any holiday table or just a perfect, comforting side dish, for anytime. Bone broth, onion, garlic, lemon and red pepper flakes add flavor to this side dish that can be made with whatever hearty green is in season. Collard greens, Swiss chard, kale or a mix of your favorites.

    Bone Broth Braised Greens

    Bone Broth Braised Greens

    I find that at holiday tables (shoot many dinner tables year ’round, for that matter) the veggies are often an afterthought. The thing people throw together and half-ass, because they “have to”. Veggies deserve more love than that. A little respect and honor, ya know? After all, nutrient-rich veggies should be the backbone of any real food diet, or any diet really. We should be shooting for some green stuff at every single meal. Non-negotiable.

    I know veggies can get boring and if you’re like me, in the cooler months, salads get less and less enticing, so getting those greens in can be hard. Steaming works, but let’s be real, it can be ‘blah!’ and when you serve ‘blah’ veggies, it’s a fight to get them down and the chances are you aren’t going to do it at every meal.

    These slow cooked greens, bring the flavor and nourishing, healing goodness of the bone broth, we get a little heat from the red pepper flakes and the onion, garlic and lemon, round it all out with classic, simplicity.

    It’s a pretty fuss-free recipe and at the end of it, you get a bowl of goodness that your beautiful body sooo deserves! Every time I share that I am whipping up this recipe on social media, I get so many messages that you want the recipe. So I finally wrote it up to share with you. Just in time for the holidays.

    Read the rest of this entry »

  21. Creamy Paleo Tortilla Soup {Gluten-free, grain-free, dairy-free, nut-free}

    This authentic, blended Creamy Paleo Tortilla Soup inspired by a recent trip to the Islands of Loreto in Mexico, gets an update thanks to grain-free cassava tortillas. If you are cool with corn, go for it babe, it’s one simple swap out, either way. The creaminess of the soup comes not from any dairy, but from the crispy tortillas strips being pureed right into the broth with everything else! Skip out on any cheese to make fully paleo or for a more authentic (and primal) version, add cubed or crumbled cotija cheese or queso fresco. Besides additional crispy tortilla strips, we like to serve ours topped with a drizzle of homemade Salsa Macha, avocado, fresh cilantro and a squeeze of lime, Mexican cheese if we’re feeling nasty!

    Creamy Paleo Tortilla Soup

    Creamy Paleo Tortilla Soup

    It’s been a busy couple of months of travel for me, but as usual, I have returned home feeling inspired, refreshed and excited to create. As I have always shared with you guys, getting away and traveling, at times, can be a disruptor to my daily routines, my healthy habits and can sometimes keep me from feeling like my best self. So, as you can imagine I especially love the trips that allow me to maintain my eating preferences, my activity level and fill me up full of magical experiences and ideas to come back and share with all of you.

    Read the rest of this entry »

DISCLAIMER: This website is written and produced for informational and educational purposes only. Statements within this site have not been approved by the FDA. Content should not be considered a substitute for professional medical expertise. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. Please seek professional help regarding any health conditions or concerns. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.