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March 9, 2018

A hack for leading a healthy lifestyle is finding healthier but enjoyable alternatives to your favorite junk foods.

I used to always treat myself to a Shamrock Shake from McDonalds each spring, but I now realize how the artificial junk (some of which are banned in Norway, Finland, Austria and France), and massive amounts of sugar is so opposite of whats important to me. Rather than focusing on deprivation, I focus on my desire to building a healthy body I am proud of, one that combats PCOS, creates an optimum environment for increasing fertility (since I'm currently TTC), and that feels well

A large, 22-ounce McDonald’s Shamrock Shake contains:

  • 820 calories

  • 22 grams of fat  

  • 14 grams of saturated fat

  • 131 grams of total carbohydrates 

  • 115 grams of sugar, thats 28.75 TEASPOONS!

Many of the ingredients in this drink have been linked to various health issues and behavioral traits including:

  • Acne

  • ADHD

  • Allergies

  • Blood sug...

February 21, 2018

People hear dairy free and vegan and may think tasteless and plain, but this soup is far from it. It's not just super creamy and flavorful but really healthy yet simple ingredients make it not just doable but enjoyable to prepare and serve.

For more recipes like this, subscribe to my newsletter and get this vegan cookbook for beginners for around $10:

Prep time: 5 minutes 

Cook time: 30 minutes 

Total time: 35 minutes 

Serving size: 4-6 servings


  • 1 tbsp coconut oil

  • 1 medium sized yellow onion chopped

  • 1 clove garlic minced

  • 3 tbsp chopped fresh ginger*

  • 1 lb carrots peeled and chopped (baby carrots are also fine)

  • 32 oz vegetable stock

  • 1 14 oz can of coconut cream or coconut milk

  • 1/2 tsp salt + more to taste

Stovetop Instructions:

  1. Begin be heating up a large skillet to medium high heat. Melt the coconut oil.

  2. Add onion, garlic, and ginger. Cook until fragrant and onion is almost clear, about 5 minutes.

  3. Add carrots and...

February 12, 2018

You won’t want to miss out on this warm, tasty, home-cooked meal that’s easy to make and above all: healthy!

I'm in love with the fact this recipe can be made in a crockpot or instant, so whichever you own, throw in the ingredients and let the pot do the work! 

Don't have one? Check out my fave options here:

Prep time: 10 min.

Cook time: 8 hrs.

Total prepare time: 8 hrs. 10 min.

Servings: 6


  • 1.5 lbs boneless skinless chicken thighs

  • 1 can fire roasted crushed tomatoes (14.5 oz can)

  • 1 bell pepper, thinly sliced

  • 1 onion, thinly sliced

  • 3 minced garlic cloves

  • 2 cups bone broth

  • 1/2 cup water

  • 1 tbsp. chili powder

  • 1 tsp oregano

  • 1/2 tsp smoked paprika

  • 1/2 tsp sea salt

  • 1/2 tsp ground pepper

Garnish (Optional): 

  • 1 avocado

  • fresh cilantro


1. Prepare all of the ingredients as noted above, and add all of the ingredients

(except for the gar...

February 12, 2018

What better way is there to treat your family, friends, and loved ones to these Valentine's Day brownies that are guiltless, gluten-free, refined sugar-free, paleo, and most importantly pretty!?

It's a creative and easier-to-make twist on a classic romantic dessert.

For many more healthy dessert recipes invest in this awesome cookbook:

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Servings: 16 brownies

Calories: 220 kcal


  • ½ cup + 2 tablespoons (130g) coconut oil

  • 1¼ cups coconut sugar

  • ¾ cups + 2 tablespoons (70g) unsweetened cocoa powder

  • ¼ teaspoon salt

  • 1 teaspoon vanilla extract

  • 2 large eggs

  • ½ cup almond flour

  • 1 cup dark chocolate chunks optional

Chocolate Topping Ingredients

  • 1 cup fresh strawberries diced

  • ⅓ cup coconut oil

  • ⅓ cup cocoa powder

  • 2 tablespoons maple syrup


  1. Preheat oven to 325ºF. Line an 8-by-8-inch baking pan with aluminum foil leaving overhang on the sides, spra...

February 6, 2018

I felt called to document the process of my husbands reverse vasectomy surgery as I was doing research for it and realized not many couples had done so, at least on youtube. So part of my trying to conceive video series started out with the consultation and surgery day videos of Clarks surgery. 

Here is my youtube channel series where you can find the videos:

A little back story about me and Clark:

We got married 3/3/15 but spoke long before that about how we both wanted children together despite our 24 year age difference. He has 4 children from his previous marriage and had his vasectomy after his youngest was born, 19 years ago.

We have always agreed that our relationship comes first, with or with out our own kids together. Our faith in God and His plans for us relieved a lot of fear that would have been expected with our unique situation. 

Around our two year wedding anniversary we felt God working on our hearts to pursue growing our family. I personally...

January 23, 2018

Seed cycling is exactly what it sounds like.

You are cycling seeds thorough out your hormonal cycle.

Whether you experience cramps, pain, bloating, and moodiness (dysmenorrhea), have PCOS, or are trying to conceive, integrating seed cycling into your diet is a very easy but impactful thing to do for your hormonal health.

My goal is always to deliver info that will make the most impact in the easiest way, so in this brief article I am going to cover not just the basics but the most important things you need to know to get started and find success. I will cover a little bit of the science behind what seed cycling is, what seeds to consume when, and a buying guide for the best quality, lowest investment, with options to fit your taste preferences.

As you may be starting to understand, food is medicine. Each clean whole food and plant has properties to support the body and its function in one way or another.

So while "seed cycling" may sound a little far fetched, it simply makes sense...

December 22, 2017

I love chili and when its a paleo recipe, I know its going to be healthy!
For more paleo recipes, subscribe to my newsletter, and check out this cook book:

Indulge yourself in a bowl of Paleo Sweet Potato Chili that is spicy and full of beef. It’s thick, rich and slightly sweet while being grain free, sugar free and dairy free.


Prep Time

20 mins

Cook Time

35 mins

Total Time

55 mins

Servings: 10 servings

Calories: 308 kcal


• 2 lbs hamburger

• 1 red onion chopped

• 1 teaspoon minced garlic

• 1 can tomato sauce 29.5 ounces

• 2 cups petite diced tomatoes with juice

• 3 cups beef stock

• 1 cup carrots sliced

• 5 cups sweet potatoes peeled and cubed

• 2 bay leaves

• 1/2 teaspoon thyme

• 2 teaspoons salt

• 1 1/2 teaspoons black pepper

• 1/2 cup chili powder

• dash of oregano

• dash of red pepper flakes


1. In a large saucepan, brown hamburger, onions and garlic. Drain off the fat. 

2. Add the remaining ingredients to the saucepan. Mix well, bring to a boil an...

November 28, 2017

I am crock pot OBSESSED.

I think because I don't enjoy cooking anything with more than 5 steps and less than 10 ingredients.

Or maybe because of how stressless they make cooking.

In any case, I highly suggest you take a look at this crock pot guide. They have come a long way, offering not just a variety in shapes size and color, but also functionality.

Decide which one will make a great addition to your home to make living a healthy life, not just doable, but enjoyable!

Click on the name or image of each crock to access it on Amazon!

The mini crock:  

For just over $10, this little mini is must have. Perfect for singles, or a couple, you don't have to wrestle a larger crock. But my persona fave for this is to keep dips, sauces, and fondues warm. Melt chocolate paired with fruit for a date night, keep your thanksgiving gravy warm until ready to serve, or through together a soup serving one for a night in watching netflix.


The all in one crock:

Like the oh so popular Insta Pot, this crock pot do...

November 22, 2017

So much stuff, so little money and space. Why fill your home with more clutter and things to collect dust. It's just going to cause feelings of guilt, stress and overwhelm. So when it comes to shopping this season, make healthy choices for sanity sake.

Anything I am recommending is sure to be useful and impactful. Here are my top must haves from a BALANCED REALISTIC MINIMALIST health coach!!!

Click on the titles to be directed to amazon!

1. No Name Brand Insta Pot: This thing does it all! Cook shredded chicken in 15

minutes, hard boiled eggs with out boiling water, slow cook, fast cook, the possibilities are endless. I choose this no name brand to save on cost BUT also because you can choose either the 6, 10, or 12 liter size! Look up "instapot" on pinterest and you'll see that everyone and their mother is using these, and like a crock pot, they won't go out of fashion.

2. Paleo Insta Pot Cook Book: While there are tons of free recipes out there, I love having a resource like this that I kn...

November 20, 2017

We totally anticipate and expect feeling terrible after eating a holiday meal!! Why is that?!?

1. It's often not because we over ate, it's because of WHAT we ate.

Decide to make some healthy swaps in your recipes to lighten not just the calories and fat gaining repercussions, but to also feel good and guilt free when its all said and done.

Perhaps you're thinking well what fun is that!? Just consider that you can have all the food items and as much as you want, if you follow these few simple substitutes. 

Yes you CAN have butter, salt, and all the other flavorful things you're afraid will make our plate taste like cardboard otherwise. The trick is to serve them on the side that people can add as they wish. This way those ingredients hit your tongue and a little goes a long way, vs being saturated throughout, requiring heaps more to be incorporated to taste them! This is what we call a "#HealthHack"!


Broth/ stock: Use this to moisten your stuffing instead of butter. Also sub...

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