Backed Up? Tips to Dealing With Constipation

It’s something that a majority of people struggle with but never discuss or think about until we are really uncomfortable. Constipation. What does constipation look like? Going to the bathroom 1 or less times a day, pushing/straining while on the toilet or having small, pellet like bowel movements. Sound familiar? What I […]


How to Get Ahead of Your Headache

When asked about headaches, a large majority of my clients share that they experience them on a regular basis. This can range from minor headaches to debilitating migraines but all in all, they are nuisance to their every day life. The common go-to when a headache comes on is to […]


Roasted Red Pepper Sauce

Ingredients 1 roasted red pepper or jar of roasted red peppers drained 1/4 cup olive oil 1/4 cup onion chopped 2 cloves of garlic minced 1 tbsp fresh parsley 1 tbsp dried basil or 1/2 cup fresh 1/2 lemon juiced 1/2 cup nut milk (optional – will make it more […]


Pesto Sauce – Dairy Free

Ingredients 1/2 cup walnuts or pine nuts 3 cloves garlic minced 4 cups fresh basil leaves 1/2 lemon juiced 1 cup olive oil Sea Salt Black Pepper Pan toast the walnuts on a skillet over medium-high heat for 2 minutes. Toss frequently. Do not use oil.  Add minced garlic and walnuts […]


Curry Sauce

Ingredients 1 tbsp coconut oil 1/2 sweet onion diced 1 1/2 tsp fresh ginger minced 1 clove garlic minced 1 tsp red/yellow curry powder 2 cups full fat coconut milk Juice of 1/2 lime Sea salt and black pepper to taste Heat a skillet with the coconut oil over medium […]


Sweet Potato Noodles

Ingredients 1-2 medium  sweet potatoes Olive Oil Sea Salt Black Pepper   Scrub sweet potatoes under water and peel sweet potato. Using a spiralizer or vegetable peeler (will make more fettuccine-sized noodles), make raw sweet potato noodles. Either sauté on their own or add your choice of fresh vegetables to stir […]


Sweet Potato Nests

Ingredients 2-3 medium to large sweet potatoes A dozen eggs Sea Salt Black Pepper Coconut Oil Toppings of your choice (bacon, goat cheese crumbles, green onion, avocado, etc.) Preheat the oven to 400. Scrub the sweet potato under water to remove dirt. Do not peel. Using a box grater, grate […]


Sweet Potato Fries/Chips

Ingredients 2-3 medium sized sweet potatoes Olive Oil Sea Salt Pepper *Seasoning of choice Preheat the oven to 300. Scrub the sweet potatoes under water to remove any dirt. Don’t peel. For fries, cut the sweet potatoes lengthwise in 1/4 inch slices and continue to cut into the shape of […]


The Healing Benefits of Bone Broth

Bone broth has been receiving a lot of attention lately and has even become “trendy” with bone broth bars and cafes popping up on the coasts. The word is out on the health benefits this traditional beverage can bring. It has been ingrained in our heads that when you are […]


Are We The 10%? What The New FDA Sugar Guideline Looks Like

Sugar is not good for us. That isn’t news to any of us. However, what may be news to you is how much you actually consume each day without even knowing. The topic of sugar in the diet, or more specifically, added sugar, has received quite a bit of attention […]