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Your Guide to Quality Supplements

I write this with love and in hope to support all humanity to understand that supplements are not the next “quick fix”.

If you are here, than you probably are steering clear of prescription drugs and looking for other ways to support your health, specifically your immune system, and I am here to tell you that supplements can support you but what you eat is the most important “supplement” you should be focusing on!

The number one question I have from clients is “What supplement will help _____ (symptom)?”. Unfortunately, regardless if we are more health-focused or not, many of us still believe in the pill for every ill… and now we are seeing it with supplements.

Now, don’t get me wrong I’d prefer supplements to prescriptions any day of the week, but they are not the answer. .

When we get to the root of symptoms we support the WHOLE body, rather than just a part.

Our body is literally a universe made of trillions of cells, more...

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Gut Healing Miso Broth

 

I'm always looking for delicious and nourishing dishes that not only make me feel good, heal my gut, but taste freaking amazing! 

This miso bone broth is SO simple, requires only 5 ingredients! Well only 2 if you nix the gelatin and sea salt! Gelatin is totally optional, it just provides more support and healing for the gut! 

Miso does 5 things for our body: 

  1. It contains probiotics that supports our gut's natural balance and helps promote healthy digestion
  2. Supports our immune system. Up to 70% of our immune system is housed in our guts! So keeping our gut healthy supports our immune system! Boom! 
  3. It's good for our brain! Miso contains choline & b-vitmains that support cognitive function and development. 
  4. Good for our blood! Rich in vitamin K, miso can help our blood clot! 
  5. Great source of electrolytes! Full of minerals it can help replebnish our electrolyte stores! Combined with hydrating broth, it's a win/win for our soul-home! 

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Homemade Salad Dressings - 6 Important Components

Learning how to make homemade salad dressings is such an important life skill...

...okay well maybe not a life skill but it sure does making eating and dipping veggies easier, more nutrient (yes eating veggies with ample fat is SO important), and SO much more delicious. 

The trick to making delicious salad dressing are these components: 

  1.  Garlic & Onions 

    Garlic - 
    Fresh pressed, crushed, or diced garlic not only adds so much flavor and balance to dressings, it also is a gut superfood! Unless you are allergic, it's a food that is perfect to include daily. It's pretty much included in every savory meal I cook. 

    Onions -
    Diced red, yellow, white, green onions are all recommended to use. Take your pick. My favorite onion for dressings are shallots! They have a slight sweetness that really ups the flavor profile. Chives are also amazingly flavorful and delicious. 
  2. The right kind of healthy fat - 

    Healthy fats should be included in EVERY...
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Easy Veggie Breakfast Combos

Greens and veggies for breakfast may sound a little ridiculous…
 
I remember when I first heard about this idea of eating plants first thing in the morning, I thought, "why?"!
 
I was beginning each day with a bagel or scone and up to 5 cups of coffee. One of which was some high sugar fancy drink from Starbucks.
 
I had gained 20 pounds in one year due to this poor morning habit. I look back and just think how crazy it was that I had no clue why I was:
 
1. Always tired
2. Had low energy around 10am and 2pm EVERYDAY!
3. Bloated and gassy (so gassy)
4. Irritable
 
These were not the only symptoms going on. I had indigestion and my body constantly ached.
 
You see, what I realized was that when I began each day with processed simple carbohydrates and tons of caffeine, I set my day up for disaster.
 
The thing is our body will continue to crave sugar (that what those simple carbs turn into) and...
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Grain Free Granola

Granola has a bad rap. Most store-bought are full of processed oils, tons of sugars, and ingredients that aren't recognizable by mother nature. Many also have GMO's which wreak havoc on our digestive system and make pesticides even harder for the body to break down!

I have yet to find a legit granola I like. So of course, I had to make my own! 

This is a yummy granola recipe I love to serve with sliced apples, bananas, raisins,  cinnamon (even more!), hemp & chia seeds, and cashew milk. It's super quick and simple to throw together, bake, enjoy. It's yummy and filling!

When I was inspired to make this, I was literally in the middle of cleaning and a craving for granola came on strong. I dropped everything preheated the oven and went to work... unsure of what kind of granola I was going to create.

I wanted to make it simple... I've created granola with lots of dried fruits but it just seemed to limit how we could use it. Personally I prefer the oats and seeds more than...

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How to Avoid GMO's Linked to Chronic Illness

 If you aren't already familiar with GMO's this post is for you! 

GMO's are one of humans biggest mistakes. What was once thought would be an idea that changed the world and fed the hungry, became one of the biggest lies that the world has ever known. 

GMO's are not safe. They have been linked to numerous chronic diseases. Before we dive into the health detriments of these organisms and the chemicals that accompany them, let's get a better understanding of what they actually are. 

GMOs simply stand for Genetically Modified Organisms.

These are living organisms whose genetic material has been artificially manipulated in a lab through genetic engineering. This creates combinations of plant, animal, bacteria, and virus genes that do not occur in nature or through traditional crossbreeding methods.

Sound appetizing? No, this is the epitome of messing with Mother Nature. Which has NEVER ended well. 

While many countries like, Europe, have...

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Simple Curly Kale Salad

This is a simple salad that can be thrown together in a matter of minutes. It's so good for digestion and giving us the fiber we need for a healthy gut! 

 Kale has so many health benefits! It promotes detoxification, skin health, has tons of antioxidants, and has ample fiber... which we all need more of in our diets! Pair kale with lemon juice, also super detoxifying, onion, which our gut bugs love to eat, and extra virgin olive oil, the healthy fat... you have magic! 

The nuts add more healthy fat to help you absorb all of those amazing fat-soluble vitamins! 

The trick to making curly kale easier to eat, massage it with oil! It breaks down the hard fibers! Sautéing kale is also one of my favorite side dishes... I'll post that recipe soon too. 

Okay enough chit-chat... let's do this: 

 Ingredients: 

  • 1 bunch of organic curly kale 
  • 1/2 small white onion, diced 
  • Juice from 1-2 lemons
  • 4 Tbsps. grated parmesan
  • 1/2 cup roasted pine...
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My Top 6 Healthy Skin Tips

"Healthy skin is a reflection of overall wellness."  - Howard Murad M.D. 

Not only is our skin the largest organ in our body (16% of our total body weight) it protects us from the world around us. Our skin is always letting us know what's going on in the inside. It is truly a reflection of how our body's systems are operating.

Have you heard of face mapping?

Face mapping is an ancient medicinal technique that makes connections between problems on the face and overall health. If you want to learn more check out this article by Dr. Axe, Face Mapping; What Your Skin May Be telling You

Paying attention to what our skin is telling us is vital! We are always receiving messages about what's going on inside of us. Symptoms are simply messengers urging us to pay attention and take action!  Instead of opting for over the counter meds or countless and expensive doctors appointments, we must learn how to support our body with what it needs and help heal from the...

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Divine Greek Chickpea & Herb Salad

This herbaceous salad is one nourishing powerhouse meal! Loaded with TONS of nutrients, antioxidants, polyphenols, and most importantly it's fucking delicious. 

Summer and salads are meant for each other. There is nothing like a crisp, cold, and satiating salad in the summer evenings. I ALWAYS double the batch. This is a huge batch and fed my husband and I twice, with about one serving left over. 

I added lots of herbs to this salad. Parsley is super rich in antioxidants, has antibacterial properties, super rich in nutrients that supports eye health, and is high in vitamin C! 

Basil is also an important component in the salad and dressing. Basil is great for digestion, anti-inflammatory, high in antioxidants, is great for our skin, and promotes a health gut! It's also a beautiful addition to make this salad even more freaking yummy! 

Last but not least, I added just a bit of fresh oregano. Oregano is one powerful herb. It's a really great antibacterial agent, has...

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Chicken Fajita Salad

This is such a simple and delicious dish. I always make extra, so I can eat more of it tomorrow. I always add green chile, I'm from NM, and it's an absolute staple! You can always up the spice with red peppers or even jalapenos. Make it easy and batch cook, so you can eat more tomorrow too! 

Just a little insight, all my meals consist of four important components: 

  1.  Clean Protein (Consciously & Ethically Sourced)
  2. At least 5 colors of veggies (always including greens & herbs), this will cover fiber intake! 
  3. Healthy fats - vital for cellular health 
  4. Yumminess 

This chicken fajita salad checks all the boxes, especially number 4! I love meals that not only taste fucking delicious, but are satiating and savory. Okay, let's do this. 

 Fajita Ingredients: 

  • 1 medium onion sliced into slivers
  • 1 small bell pepper (any color will do) 
  • 3 cloves of garlic minced
  • 2-3 cups of cooked chicken (rotisserie or grilled) 
  • 2...
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