Boot the Bloat 

Cheers to a simple smoothie that will lighten your load…literally. If you’re feeling bloated or swollen, this mix is packed with some spice and fruits  that can serve as a natural diuretic. ( and it tastes good!)  

Basically a diuretic increases the amount of salt excreted in urine and helps relieves water retention  swelling (edema) and bloating.


Blend together the following and enjoy! 


1/4 cucumber (medium size)

1 gala Apple

1 cup pineapple 

1/2 Banana 

1 squeeze of lime wedge

1/2 tsp turmeric 

1/3 cup of water 

1/3 cup of crushed ice 

Strawberry Sesame Chia Dressing 

This salad is pretty basic but I really want to share the dressing! It was delightful and so simple. 

The salad:

Spring mixed greens 




White onion 

Grape tomatoes 

Dried prunes (cut into nibble size chunks)

Black pepper 

Pink salt 
The dressing! Yay!

1.5 tbs canola mayo 

1 tbs strawberry chia jelly 

4 tbs sesame oil 

1/2 tsp ground mustard seed 

– all well mixed together  

(Makes about a 1/2 cup) 

White Sweet Potato Date Roast 

These were an experimental success. My boyfriend even said they might now be in his top favorite foods. Smiles all around. This recipe is about a 5 minute prep and about an hours time to complete the task of making the yummiest roasted sweet potatoes ever. I used white organic sweet potatoes, but any sweet potatos will do. This recipe serves 4 people. (Or two super duper hungry people?)  
You will need:

2 Sweet potatoes 
4-6 Dates 
Olive oil

1tbs Agave nectar 
1 tbs Balsamic vinegar glaze 
Handful of Walnuts 
Salt (Himalayan pink salt pref.)
Ginger (ground)


Preheat oven to 350 deg F
Slice washed potatoes into coins (about a 1/2 inch thick) 
Rub with olive oil in a shallow baking dish 
Rub with oregano, salt, pepper and ginger 
Drizzle agave and balsamic over the potatos 
Add dates (cut into finger-tip sized chunks) 
Add crush walnuts 
Bake 50-60 minutes 

Simple Veggie Wrap (GF & Vegan) 

These wraps are super simple and quite tasty! I got most of these wholesome ingredients at Rollin’ Oats. Preparation for this quick meal is about ten minutes. 


(I used all organic ingredients)

Udis Gluten Free Spinach Tortillas

Handful of baby arugula

Palmful of microgreens mixture 

2 small Radishes sliced

Red Onion (slivers)

Grape Tomatos (sliced into four)

1/4 Avocado 

Carrots (I used a 4-6 carrot chips)

Cilantro (used 6-8 leaves)

Balsamic Vinegar 

pinch of salt (sprinkle over)

Dash of pepper (sprinkle over)


Warm wrap in pan/skillet on medium high for one minute.

Place all ingredients inside the wrap, drizzle over balsamic vinegar and sprinkle pepper and a little salt. Wrap and enjoy!

GF Matcha Berry Pancake Bites 

( this recipe can be made vegan by substituting with egg replacer)



3/4 cup Vanilla Rice Milk

1 eggs

1 tbs almond oil ( other oil or butter will do)

1 cup gluten free pancake mix (Bob’s Red Mill)

2 tbs cane sugar

1 small pinch of salt

1/2 tsp of vanilla extract

1 tsp cinnamon

(I also crushed a handful of cinnamon Chex cereal into my batter but I was getting a little wild, so if you’re feeling fun…dooooo itttt)

Oh and you will also need raspberry jam and blueberries!

Recipe yield 5 bites (10 little bite pancakes)


(Have a skillet preheated to medium-high)

Thorughly mix wet ingredients together, then slowly mix in the flour mixture  until it’s a smooth texture that can run off a lifted spoon/whisk.

Also mix in a teaspoon of matcha powder until dissolved evenly.

Use a tablespoon to pour batter into the pan (have pan oiled or buttered first), flip when bubbles form near and around the edges of each and cook for a couple more minutes.

Transfer to plate or sheet and spread raspberry jelly on all of them! Yay!

Top half with blueberries and sandwich the other sides on top.

Devour and smile because you just did that ish. 

Nom nom nom.


Go Nuts: Three Solid Reasons why Cashews are Bomb for your Bod 

Let’s talk about snacks. (something near and dear to my heart)
Cashews are one of my favorite snacks because of how filling  and tasty they are and how easily they store in my car’s middle compartment (readily available to snack on while passing up stopping at Chick- fil-a during traffic).

-But you couldn’t you just snack on any nuts?-

This is true, but here are some reasons why I choose cashews over other nuts:

1. Lower in fat than other nuts (we all want good fats, but not too much right? but of course! )

2. Contain a larger percentage of monounsaturated fats which is beneficial for optimal heart functioning by lowering LDL cholesterol

3. Substantial source of essential minerals like copper, zinc and selenium (all necessary cofactors for important metabolic processes)

Looney Tunes 


Me: “heyyyy gal, you’re pretty dope.”

Myself: “Omg stop. How true is that really ? ”

I: “ As true as you want it to be.”

‘Motivational self- talk reduces perception of effort, enhances endurance performance and task completion.’ -The Official Journal of the American College of Sports Medicine

This is just one research example of how self-dialogue promotes a healthy internal environment. Talking to yourself is beneficial to your wellness, and can seriously make your life flow more smoothly.

I’ve heard of positive affirmations, speaking things into the universe, manifesting your desires, etc.


it’s truly all the same thing. 💫 – Manifestation of Self Love!

Research often attempts to bring the metaphysical power of Atma (the higher self) into something that can be conclusively explained, but refuses to recognize the energy of self that is beyond words. Some things we feel in a realm logic cannot conquer ,like music moving the soul.

We are powerful energetic beings.

Look at the countless mind over matter scenarios…spontaneous recovery, insane athletic performance, maybe even some pet hero scenario, people surviving days trapped in snow…you get the point.

My favorite example of this is of the artist Frida Kahlo. She was told after a bus accident that she would never walk again, but everyday she told herself she would; and so she did.


It’s all starts in the m(eye)nd. 👁

Thanks to my yoga and yoga philosophy teacher, I am overjoyed to understand the reality and beauty of the Sanskrit term Svadhyaya…meaning ‘self study’.

This is a Niyama (virtual observance) that encourages us to study ourselves in the here and now, our ego, our impact on the world around us, and our relationship with ourselves; thus increasing our overall awareness. This practice connects us to our True Self.

When you connect with your true self, greatness finds you.

I’m truly grateful that Yoga found me.

P.S. when you have any feelings of self- doubt. Look at yourself in the mirror and remind yourself that “it’s all in your head.” You are your most ruthless critic.

Lighten up!