3 Ingredient Energy Bites

dessert recipes snacks Aug 11, 2017

Craving Something Sweet?  

You crave something that’s a bit sweet, but isn’t going to give you a sugar high and then crash.  These little bites totally fit the bill. They only have 3 ingredients, so they’re super easy (and a bit fun) to whip together.  

My girls come running when they see me pull out the food processor and can’t wait to help make these.  And the best part?  I feel good knowing that I can give them a “treat” that actually has some nutritional value.  

Healthy Ingredients

These bites contain dates which, even though they’re high in sugar, have a low glycemic load; cashews, which contain healthy fats and protein and dark chocolate which has lots of good for you antioxidants.  

3 – Ingredient Energy Bites 

1 cup Medjool dates (make sure you remove the pits)
1 cup raw cashews
2 oz. dark chocolate (72% cacao or higher)

Pit the dates and then roughly chop.  Add the dates and...

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8 Ways to Boost Your Immune System

health Aug 11, 2017

Do you cringe every time someone sneezes or coughs by you? Do you dread every time your child comes home with a cold because you know your going to catch it too? Every time you get on an airplane, do you come down with something? And then when you do get sick, it knocks you out and you’re out of commission for at least a few days. If it seems like you’re always the one catch whatever virus is going around, these tips can help you out.


1.   Sleep
Sleep is usually the first thing to go when we get busy. We think, “I just need 5-6 hours, I’ll catch up later.” But when you do come down with something, what’s the first thing you want to do? Sleep. Because sleep is when your body goes through cellular repair. Lack of sleep deprives your body the chance to repair any damage and then you get worn down and become sick. Shoot for 7 to 9 hours of good quality sleep.


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Red Lentil Chili

Weather in Michigan is always changing.  This past weekend it was sunny, beautiful and the thermometer hit 60 degrees.  But then a weather system moved in and dumped about a foot of snow on us.  Yikes!!!  So what to do on an unexpected snow day?   Play outside of course!  And make some chili for lunch…..

This chili is the ultimate comfort food.  Warm, nourishing, packed with fiber and protein.


Red Lentil Chili

2 Medium Yellow Onions, peeled and chopped (about 1 Cup)

4 Stalks Celery, chopped

5 Medium Carrots, peeled and chopped

2 cloves Garlic, minced

6 Cups Vegetable Stock

1 1/2 Tablespoons Chili Powder

1 teaspoon Cumin

1 teaspoon Paprika

2 Cups Red Lentils, rinsed

1 28 oz. can Crushed Tomatoes

1 15 oz. can Kidney Beans, rinsed and drained

Salt and Pepper to Taste

Cayenne Pepper to Taste (optional)


Add onions, celery, carrots, garlic and 1 cup of the vegetable broth to large pot and saute on medium high for 7 -8 minutes, until...

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Dark Chocolate Bars

chocolate dessert recipes Aug 10, 2017

I love chocolate. Dark chocolate has a ton of health benefits, but let’s face it…. it can be a bit bitter. That’s why I love this recipe! It has all the benefits of dark chocolate, but by using dates, there’s more sweetness. (Without the blood sugar spike of refined sugar!)

The pistachios, almonds, and macadamia nuts not only add great flavor and crunch, they’re also fabulous sources of protein and healthy fat.

Dark Chocolate Bars

4 oz. dark chocolate (85% cacao) finely chopped
1/3 cup shelled pistachios
1/3 cup almonds, toasted
1/3 cup macadamia nuts
8 oz. Medjool dates, pitted
1/2 t vanilla extract
1/3 cup dried cherries

Line a 8×8 pan with 2 sheets of waxed paper, cut to fit and crossed
over. Make sure the waxed paper goes up and over the sides.

Put chocolate in a heat-proof bowl over a pot of water on the stove.
Simmer the water while stirring the chocolate until melted. Once it’s
melted, stir in the vanilla.

In a food processor, process the...

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My Favorite Way to Detox

What Are the Best Ways to Detox?

Honestly, when I think about going on a detox plan, I think of deprivation, not eating, or drinking nothing but juices.  The thought of going on a detox program stresses me out!  (Which would totally defeat the whole purpose of the program!)

I’m not talking about going on a strict juice diet, or depriving yourself. What are the most helpful ways to gently get your body humming again?

My hands-down favorite way to detox is…… Take an Epsom salt bath.

3 Reasons Why Epsom Salt Baths Are Important for Our Health

  • Epsom Salt is hydrated magnesium sulfate. Most of us are actually deficient in magnesium.
  • Magnesium is the 2nd most abundant element in our cells.  Magnesium helps our bodies regulate over 325 different enzymes. These enzymes assist with muscle control, electrical impulses, energy production and the elimination of harmful toxins.
  • In fact, magnesium deficiency has been linked to high rates of heart disease,...
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Is Organic Meat & Dairy Healthier?

health meat Aug 10, 2017

We’ve all been there at the grocery store. You’ve got the choice between regular old ground sirloin and Organic ground sirloin. The organic’s got to be better for you, right?

 In this case, I’m going to say “no”.

Here’s why:
Most of the meat (and dairy) in the US is from feedlot animals. What does this mean? These animals are raised in super confined spaces and are fed grain or corn. Organic meat is just fed “organic grain or corn” which is NOT the most important aspect for health.

What your meat eats is super important to it’s nutritional content.  Meat that’s fed grain and corn contains all Omega-6 Fatty acids. These types of Fatty Acids cause inflammation in your body. This contributes to chronic inflammation. (Think arthritis, heart disease, stroke risk increase, etc.)

However, if your meat is fed grass, or is raised solely on pasture the nutritional profile is a 1 to 1 ratio of Omega-3 fatty acids to...

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Why You Should Eat a Mushroom Every Day

Did you know that eating just 1 mushroom a day can decrease the incidence of breast cancer by 60 to 70%?


The same study showed that women who also consumed green compounds from green tea daily (along with the mushroom) had an 89% decrease (premenopausal women) and 82% decrease (postmenopausal women) in risk for getting breast cancer.  Wow!

How does it work?
Mushrooms contain compounds called “aromatase inhibitors”.  Aromatase is an enzyme that is used to produce and regulate estrogen in the body. Excess estrogen is thought to contribute to the development of breast cancer, so if we can reduce aromatase we can also reduce estrogen in the body. How cool is it that mushrooms can do this?

Different mushroom varieties contain different levels of aromatase inhibitors.

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Tropical Carrot Cake Muffins

breakfast recipes Aug 09, 2017

I love carrot cake.  Especially when it’s full of walnuts, raisins and pineapple.

Traditional carrot cake is full of sugar and refined carbohydrates.  So, even though I love carrot cake I don’t eat it very often.  I also love muffins, but I’m careful about what muffins I eat, because I don’t want to have a muffin top!  

I tweaked this muffin recipe to taste like carrot cake with out all of the refined sugar.  The sweetness comes from maple syrup and canned pineapple.  These are great to have on hand for a quick breakfast (the girls love ’em!) or as a snack.  I hope that you enjoy them as much as we do!  (They also freeze well.)

Tropical Carrot Cake Muffins

Preheat Oven to 400 F and grease muffin tins

Dry Mix:

1 C Oat Bran

1 ½ C Oat Flour

1t Baking Powder

1t Baking Soda

½ t Cinnamon

¼ t Nutmeg

½ C Raisins

½ C Walnuts

Mix dry ingredients together in a large bowl, set aside

Wet Mix:...

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Spinach Feta Burgers

dinner recipes vegetarian Aug 09, 2017

A New Way To Eat Spinach

These burgers are great when you want something different than just a regular burger.  They’re super easy to make and reheat well.

Spinach Feta Burgers

2 Packages of Frozen Spinach (thawed and drained)

3 Eggs

3/4 Cup Panko Breadcrumbs

1/2 Cup Onion (chopped fine)

2 Cloves Garlic (minced)

6-8 oz. Feta (crumbled)

Salt and pepper to taste.


Combine all the ingredients above into a large bowl and mix by hand.  Form into 4-5 patties and place in a heated skillet that has been coated with olive oil.  Heat on Medium until browned, and then flip.

After the patties are browned on both sides, place them onto a cookie sheet that has been covered with parchment paper.  Bake at 350 for 20 minutes.

Then put the burgers on your favorite whole grain buns and doll them up however you like!  I love to add some red onion, avocado, hummus, lettuce and tomato.  Sprouts are a great addition too!

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Cashew Curry Hummus

nuts recipes snack vegan Aug 09, 2017

A Tasty Twist On Hummus

When I hear “raw vegan” my first thought is not “oh, how delicious”.  (I know that makes me a bad health coach, right?)  But this recipe might change all that.

I absolutely love this “hummus”.  In fact, it’s quite addicting.  But not to fret, it’s very good for you.  It’s made with raw cashews, which even though they’re high in fat, it’s monounsaturated -the good kind of fat.  It also contains curry powder, high in turmeric, which decreases inflammation.  This is totally made for celery sticks.  It’s a great snack to have mid-afternoon, when you just need to “crunch”.  

 Cashew Curry Hummus

1 cup of raw Cashews (soaked overnight)*

1 cup of raw Sunflower Seeds (soaked overnight)*

2 cloves Garlic

1⁄2 cup Raisins

1⁄2 T Cumin Powder

1⁄2 T Curry Powder

1⁄2 T Sea Salt

1⁄4 t ground cayenne pepper...

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