Primal Chicken Salad

Here’s what happened when my daughter and I decided to use up the leftover chicken thighs: we came up with an AWESOME chicken salad recipe! We enjoyed it for dinner and she even asked to bring it for lunch the next day (and then the lunch lady at her school wanted the recipe too!). You know how much I love quick, easy AND healthy recipes, so I am delighted to share this with you.



  • 1.5 cups cubed organic chicken thighs
  • 1/2 cup mayo (Primal Kitchen or homemade with good quality oil)
  • 1-2 teaspoons yellow or dijon mustard
  • 2 stalks organic celery, cut up small
  • 1 tablespoon lemon juice
  • 1/4 tsp black pepper

How to:

Mix everything together and enjoy with sliced organic veggies (cucumber, carrots, jicama, peppers), in lettuce wraps, or on top of leafy greens. Enjoy! 🙂

Healthified Chocolate Chip Cookies

Before digging out your old cookie recipe that’s full of sugar and flour that’ll send your blood sugar through the roof (and make you more likely to catch whatever nasty cold is going around), consider this: A completely healthy cookie recipe that TASTES just as delicious….maybe even more delicious. Send your excuses packing (i.e. “I don’t make cookies that often so I’ll just eat the “good ones”, “Those healthy cookie recipes aren’t as good”) and kindly stop and listen. You can enjoy delicious tasty treats that are also good for you.



  • 1 cup butter, room temp (preferably grassfed and/or organic) OR coconut oil
  • 1 egg
  • 1.5 cups blanched almond flour
  • 1/2 cup coconut flour
  • 1-1.5 cups coconut Lakanto (monk fruit and erythritol blend) OR palm sugar OR xylitol OR Swerve (I used 1 cup and it was perfect, but I like things less sweet)
  • 1 tsp vanilla
  • 1 tsp sea salt
  • 1 tsp aluminum-free baking powder
  • 1/2 cup of your favorite chocolate, chopped into chocolate chip sizes. Lily’s chocolate chips, Equal Exchange and Alter Eco are all great. You can also use ChocoPerfection Bars which are sweetened with chicory root.

How to:

  1. Blend butter, egg, vanilla, and sweetener thoroughly in large mixing bowl with electric mixer.
  2. While mixing, add in the rest of the ingredients (chocolate last).
  3. Preheat oven to 325.
  4. Place dough into tablespoon sized balls and push flat (3/4 inch thick) on parchment paper covered cookie sheets.
  5. Bake for 17-20 mins or until golden brown. Cool completely.

These cookies were so super delicious–and even better that they don’t have an immunosuppressant effect OR send your blood sugar on a roller coaster ride to Lethargy-ville like treats with sugar and flour. Makes about 24 small cookies. Enjoy!

Grilled chicken and zoodle pesto



  • 6 boneless skinless chicken thighs
  • 2 large zucchini
  • 1 cup Pasta Mike’s organic pesto sauce (made with olive oil, not canola or soy)
  • 1 cup cherry tomatoes
  • Optional, parmesan cheese garnish

How to:

  • Grill 6 chicken thighs at 350 for 20 mins or until internal temp is 165
  • While grilling, spiral slice zucchini to make zoodles
  • Saute in pan on low with lid on and with small amount of olive oil or coconut oil for 3-5 minutes until zoodles are al dente
  • Chop up chicken into bite sized pieces when done grilling
  • Mix pesto, tomatoes & chopped up chicken in pan with zoodles. Top with Parmesan and enjoy!

Serves 4-6

This recipe is SO easy and delicious!!!

Greek Chicken Salad

The family was craving Greek food this week so I whipped up this simple, delicious combo.


Greek chicken thighs:

  • Marinade 8 boneless skinless chicken thighs for a couple hours in 1/2 lemon (fresh squeezed), 2 cloves minced garlic, 1/4 sliced red onion, 1-2 teaspoons sea salt, 1/2 teaspoon pepper, 1 T olive oil.
  • Cook at 350 on a grill (I used our Traeger) until internal temp is 165 (about 20-25 minutes)

Greek salad:

  • 1 head romaine lettuce, chopped
  • 1/2 cup each of  kalamata olives, pepperoncinis, artichoke hearts, cubed cucumber, & feta cheese
  • Slice up the remainder of the red onion and add all ingredients to a large bowl.
  • Top with olive oil and red wine vinegar.

Serve chicken chopped up over salad or on the side if preferred. Absolutely delicious and fresh. (Feeds family of 3-4 depending on appetite).


All You Need To Know About The Oil Cleansing Method For Acne

Enjoy this guest blog post from Positive Health Wellness, taking a comprehensive look at oil cleansing method for acne!

Hearty Sweet Potato Carbonara

I always love sharing when I find a great new recipe and this one ROCKS! I’ve made it several times and improved upon the original in terms of satiety and flavor.

The original recipe can be found here. If you do well with more carbs and less fat & protein, you’ll prefer the original recipe. I know that for myself and many of my health coaching clients, the opposite is true. In fact, the first time I made this recipe, I was still really hungry afterward. Once I modified it, I found it totally satisfying.

Without further ado, here’s my version:

Screen Shot 2016-08-15 at 1.20.40 PM


  • 2 large sweet potatoes, the ones with orange flesh (spiral sliced)
  • 2 lbs bacon (uncooked)
  • 2 cups sliced crimini mushrooms (uncooked)
  • 4-6 cups raw spinach
  • 1 red onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 teaspoon each of ground sage, onion powder, sea salt, and black pepper
  • 3 eggs (pastured, organic-they won’t be thoroughly cooked so good quality is really important)
  • 1-2 cups of Parmesan cheese, grated or shredded
  • 2 tablespoons olive oil or bacon fat

How to:

  1. Chop bacon up into inch long pieces and spread onto baking tray. Bake until done, about 40 mins at 350, stirring occasionally so all pieces get cooked. Cook until brown but not crispy. Add sliced onions and mushrooms on top for last 10 minutes.
  2. Slice up onion and mince garlic and set aside.
  3. Spiral slice sweet potatoes (I’ve used this spiral slicer for about 5 years).
  4. Put sweet potato noodles into a large pot and cover with water. noodles Bring to a boil and cook for 10-15 minutes until just tender (or al dente if you prefer but do not overcook or they’ll get mushy and fall apart).
  5. While cooking, beat eggs in a bowl, add spices, garlic, and cheese.
  6. Take 1/4 cup of the cooking water and add to egg mixture.
  7. Drain the sweet potato noodles and add back to pot, stir in egg mixture thoroughly.
  8. Add in bacon, mushrooms and onions from oven and mix completely with either some bacon fat or olive oil.
  9. Turn heat on low and mix in raw spinach. Turn off heat once the spinach is wilted.
  10. Serve with some fresh pepper and Parmesan on top.

Enjoy! 🙂

6 Best Safe Cookware Options

Have you ever thought about the importance of cookware that is used for cooking your favorite

dishes? If no, then now it’s time to have a look at the type of material that the cookware in your

kitchen is made of. The material of the cookware should have following qualities:

• The material of which the cookware is made should be non-toxic.

• The material of the cookware item should not leach.

The types of cookware one should avoid include:

1) Non-stick Cookware: Non-stick cookware releases toxic fumes when heated. These fumes

are harmful to the pets too.

2) Aluminum Cookware: Aluminum is seen to have links with Alzheimer’s disease.

3) Copper Cookware: When the coating of copper cookware wears away then copper starts

leaching into the food. This can lead to copper toxicity.

If you have any of cookware mentioned above, then you need to get rid of them and purchase the

safe cookware. To help you in choosing the safe cookware, we have prepared a detailed

infographic from Top Cookware Online after thorough research. This infographic has details

about the six best safe cookware and the three cookware that should be avoided along with the

features and characteristics of each cookware. Have a look at the infographic below:

Screen Shot 2016-08-11 at 9.42.35 AM

Screen Shot 2016-08-11 at 9.44.58 AM

Screen Shot 2016-08-11 at 9.43.30 AM

Screen Shot 2016-08-11 at 9.46.33 AM

Screen Shot 2016-08-11 at 9.46.46 AM

Joyfully Reduce Stress

I am thrilled to announce that my new eBook Pleasure Meditation: Your Guide To Joyful Stress Reduction is available!


Grab a copy and spread the word–this book is for anyone and everyone who wants to reduce stress in an easily accessible way that FEELS GREAT!
No Kindle? No problem! You can read it on any device including your computer. 🙂
Available for a limited time for only $.99.
To learn more about it and some great health tips, check out this interview!

Go Bananas Smoothie

I’ve been loving this smoothie and hope that you do too!

Screen Shot 2016-06-29 at 1.26.53 PM


  • 1 cup milk of choice (raw cow or goat, coconut, almond, etc)
  • 2-4 Tbs. collagen powder (easily digested, high quality protein)
  • 1 Tb. maca powder
  • 1/2 Tb. MCT oil (easily assimilated fatty acids)
  • 1/2 green tipped frozen banana or plantain (the less ripe, the less sweet & blood sugar raising)
  • 1 Tb. nut butter (peanut, almond, or sunflower)
  • 1 Tb. raw carob powder OR cocoa powder (both are high in nutrients, carob is especially high in fiber and has a naturally sweet flavor)
  • Optionals: pearl powder (fabulous skin support), lion’s mane herb (immune support), Pure Synergy Pure Radiance Vitamin C powder (support those adrenals & immune system), Pure Synergy Powder (high nutrient powdered greens)

How to:
Blend all ingredients together and enjoy the deliciousness!

Check out this cool graphic from Positive Health Wellness about why bananas rock:

An All In One Nutritional Guide To Bananas

Stress-free Me

My specialty as a health coach is self-care: those actions individuals take to improve or maintain good physical, mental, and emotional health. I am grateful to work with people all over the world to coach UP their health through improving their self-care (optimizing diet, sleep, exercise, and digging into each client’s unique stress burden). While working together, my clients share with me the improvements to their quality of life–they feel better and are more able to be fully committed to their lives. They enjoy more physical energy, feel more emotionally balanced and mentally capable. The positive impact these benefits have on the people in their lives, their work, and how they are able to participate in their community are huge. When we don’t enjoy good health and we are suffering with symptoms, we are incapable of doing much more than getting through the day. When we feel great, we’re more helpful, patient, communicative, playful, curious, and creative. This is why self-care is not selfish (a commonly used excuse I hear as to why someone has poor self-care). Through taking care of your basic essential needs, your participation in life goes up and everybody around you wins.

A key piece to health improvements and self-care is intelligent energy management. I’ve learned some amazing tools through becoming a Certified HeartMath Coach.

Screen Shot 2016-06-20 at 2.27.55 PM

Here are 4 great tips for building resilience, your capacity for handling and recovering from life’s challenges.

Learning that you can change how your body reacts to stress is a HUGE gift. It’s a game changer!

Click here to learn more about Stress-Free Me and how you can change your life.