Boost your energy with this easy lunch!

Do you struggle with putting meals together or figuring out what to eat? Do you skip meals because you’re too busy and distracted? Or do you eat meals that make your energy plummet and your brain feel like it’s half awake?

I hear these kinds of descriptions ALL the time and can certainly relate.
When you’re on the go from one project to the next, it can feel hard to stop and refuel and even harder to figure out what fuel to put in your tank.
Today I’m sharing one of my go-to quick lunches.

Shown in this picture is sliced cheese, turkey, mustard (all organic, and some salad greens (these happen to be from my garden, but any organic greens will do).
The sky is the limit with variations! You could do

  • A BLT (bacon lettuce and tomato, no bread)
  • Any organic sliced meat you desire
  • No cheese if dairy doesn’t agree with you or all cheese and no meat if you don’t eat meat
  • Egg salad
  • Tuna salad
  • Throw some fermented or pickled veggies on the side…you get the idea!

This is an easy and nutritious meal. The time you save putting it together, I recommend spending on chewing, taking some deep breaths, and being still (this is great for resetting your stress response AND boosting your ability to properly digest your meal so you can get energy to continue your day).

Have a great week!


Healthy cheese crackers (grain free!)

I wish I could take the credit for this great recipe!

Maria Emmerich is a grain free, keto genuis and has tons of great cookbooks which is how my family discovered these great crackers.

This recipe is from her site and I’m excited for you to try it!

“Healthified” Cheez Its!
Cheez Its1 1/4 cup almond flour
1/2 tsp Celtic sea salt
1/2 cup freshly grated sharp cheese (I used aged Gouda!)
1 egg white
Preheat oven to 325 degrees F. Grate 1/2 cup cheese.

In a food processor (or medium bowl) whip the egg white until the egg has loosened and become frothy. Add in the almond flour, salt, and cheese until a stiff dough forms. Cut two pieces of parchment paper the size of baking sheet. Put dough on top of one piece of parchment. Place the second piece of parchment on top of the dough and roll out with rolling pin until dough covers the parchment sheet (see photo).
Cheez ItsRoll the dough so it is the same thickness or it will bake unevenly.

Remove top parchment. Using a pizza cutter, score the dough into squares or other shapes. Place the parchment with the cut dough onto baking sheet and bake 15-20 minutes, or until lightly browned. Makes 8 servings.

Keebler Cheez It = 160 calories, 8 g fat, 18 carbs, 1 fiber (17 effective carbs), 4 g protein
“Healthified” Cheez It = 120 calories, 9.5 g fat, 2.4 carbs, 1.1 g fiber (1.3 effective carbs), 6.1 g protein

Is your diet making you cranky?

Are you feeling impatient, energy tanking during the day, and finding yourself always looking for a snack?

Your body may be trying to tell you something.
These symptoms are frequently linked to food stress. I’m going to share with you the top 3 common causes of food stress and the solutions you need to start feeling better.

1) Lack of good quality protein. You may either not be getting enough protein throughout the day OR the protein you are getting may not be digesting properly. Some great sources of easily assimilated protein are collagen, plant protein, and moringa powder. They can be added to smoothies like this one to give your body energy, good mood support, and help you feel satisfied rather than always looking for something to snack on.

2) Not getting good fats. Fats from food are needed to make hormones (some of these hormones help you to recover from stress!). Seeking out good quality fats and oils can be a real game changer for you. Examples are coconut oil, olive oil, ghee, grass-fed butter, macadamia nut oil, avocados, nuts and seeds. Poor oils can lead to cellular damage, inflammation and low energy so be sure to avoid trans fats and vegetable oils like soybean, canola, corn, and safflower.

3) Overdoing the wrong carbs. Carbs that support energy, mood and satiety are leafy greens, above ground veggies, and low sugar fruits like berries. It’s easy to go overboard on carbs if you are eating foods made from flour (dense in carbs and quickly converted into sugar in your body), so bread, pasta, tortillas, and chips can easily lead to increases in appetite, inconsistent energy, and irritability for many people. Here are 3 great pasta alternatives for you to try instead.

These food stress solutions can make a real difference in your day. I’m so excited for you to have a more balanced appetite, more energy, & feel more positive.

In health,

3 surprising health benefits of apple cider vinegar

Are you interested in feeling great, slowing the aging process, and preventing disease?

Then these tips are for you!
Raw, unfiltered, Apple cider vinegar (ACV) with “the mother” is a fermented vinegar from apples that has beneficial bacteria that can help you:
1) Kill harmful bacteria and pathogens like E. coli. ACV’s active ingredient acetic acid has been used historically as a disinfectant and natural food preservative. Infections like harmful bacteria and yeast overgrowth are some common underlying causes of health complaints like extra body fat, fatigue, and low energy.

2) Lowers blood sugar, fights Type II Diabetes. Your body functions at its best when it efficiently uses the energy you get from your food. When you’re stressed, eating a poor diet, and not moving your body enough, problems can arise with your body’s ability to get your food fuel into your cells (one example of this is called insulin resistance). ACV has been shown to lower blood sugar after meals and improve insulin sensitivity. This is great news for your energy, brain function, and waistline.
3) Cancer prevention. Some studies have shown that ACV has anti-tumor properties and may slow cancer cell growth.

Ways to enjoy ACV

ACV can be easily integrated into your diet. Try incorporating it into salad dressings, marinades, or in dips like guacamole.
If you have an adverse reaction to apples or ACV, consult your doctor. If your body has some underlying imbalances (reflux, ulcers, H. pylori infection), these may need to be addressed before you can get the full benefits of ACV. Get in touch if you’d like to learn more about addressing issues like these and supporting your health naturally.
I’m always happy to hear your questions and comments.

In health,

How do you know when it’s time to move on?

Do you feel deep down that you aren’t getting your needs met? That you want more and better even if you cannot picture how? If your answer is yes, this can bring up strong feelings and I want to support you by addressing this today.

Every day you make choices that change the course of your life. Where you’re at with how you earn a living, your family and friend relationship dynamics, and your current state of health, it’s not by accident. Your life is largely made of your daily choices. I’d like you to answer one simple question: Which of your choices are truly working for you?

There’s a pattern that divides those who seem to reach every goal they set and those who are always struggling. If you are someone who is struggling to reach your health goals, what’s underneath your struggle (feeling overwhelmed, feeling exhausted, not sticking with healthy eating habits, not knowing how to cook, sitting all day for work, not getting the support you need)?
If you want to be a success story, you’ve got to be able to see when it’s time to move on from what isn’t working for you.

Why You’re Stuck

The key to why SO many of us struggle with health issues is that we are so stressed out that changing anything feels too hard. Be honest, have you ever felt this way? You may genuinely want your body to look and feel differently, but there’s too many other things competing for your time and energy and so your efforts never fully take flight.
Most likely, this pattern is never going to change. It’s never going to be convenient for you to get healthy.

Move on to a winning strategy

You can have the results you want and you can have the resources you need to have them. A winning strategy to give you the room in your mind to be able to achieve this is through starting to transform your “stress” pattern. Broken down further, you’re stressed because there’s too much on your plate (usually not good stuff either, but rather too many things that drain your energy). Identifying energy drains and resolving them will help you get what you want with your health and every other area of your life. Why? Plugging those drains puts more gas in your tank so that you don’t run into as much decision fatigue and halfhearted attempts to make and stick with health improvements.

Start here

Here’s one thing you can do today to change this pattern: write down one energy drain you experienced yesterday or today. What was the obstacle, did it involve other people, does it happen often, how do you feel when it happens, and how have you been handling it? Feel free to share your answers with me.
As you start to identify your drains and resolve them, you will feel your stress start to melt away and you will automatically have more time and energy available to invest in the things that will deeply impact how you look and feel daily.
If you need some support with resolving your energy drains and transforming your stress, I’m here for you and would love to help you discover where your best health has been hiding.


3 Amazing Facts About Your Heart You Didn’t Know That Can Positively Impact Your Day

Today I want to share 3 facts about your heart that you probably don’t know that could make a positive difference in your life.

Since becoming a HeartMath Resilience Coach, I’ve learned some amazing things about the human heart that you’ll be interested to know.

  1. Negative emotions like anger and frustration can create nervous system chaos, but positive emotions do the opposite. This is known as cortical inhibition.
  2. Positive emotions like gratitude, ease, and joy can increase your brain’s ability to make good decisions. 
  3. The heart communicates more information to the brain, than the brain does to the heart. Through learning to manage your stress differently, you can actually change how your nervous system reacts to stress–translation–>you can change your baseline so that your normal day-to-day stress doesn’t take such a toll on your ability to focus and be creative, sustain your energy levels throughout the day, and feel more emotionally balanced.

Isn’t your heart awesome?! Now that you know what a key player your feelings play on your physical health and quality of life, here’s some action steps you can make to give yourself the advantage.

  1. Start your day appreciating something–pick whatever comes to mind and let yourself feel gratitude for a few seconds or as long as you like. This is part of Pleasure Meditation and you’ll notice how much better your day starts when you do this.
  2. When you take bathroom breaks, take a couple of deep breaths and reflect on what’s going right with your day so far.
  3. Find an excuse to laugh. A cascade of biochemical benefits occur when we laugh, so try to find some humor each day and get in a good belly laugh as often as possible.

Thanks for joining me and I’m wishing you a day filled with gratitude and playfulness!

In health & happiness,


Bec’s Spaghetti Bolognese

Do you love spaghetti? Spaghetti was a staple food for me growing up and I could eat it 3 times a day and be happy as a clam.

My Dad, who was Italian, made amazing homemade sauce. Unfortunately, the spaghetti sauce was put onto processed, white pasta (full of gluten, very high in starch, low in nutrients). To support my and my family’s health as well as everyone like you who is looking for ways to incorporate healthy, delicious meals, the noodles in this recipe are spaghetti squash (nature’s spaghetti!).


  • 2 large 24 oz. can (or glass bottle) of tomato sauce or strained tomatoes~either texture is yummy. If you are using canned tomato sauce, I really like Muir Glen Organic sauce.
  • 2 pounds grass-fed ground beef (or 1 lb ground beef and 1 lb Italian sausages, pastured pork OR grass-fed beef, sliced into bite sizes)
  • 1/2-1 lb “pet food” (ground beef and ground organ meats). This ingredient is optional, but I kid you not, it makes the sauce AWESOME and you can’t tell there’s organ meats in there but you get all the benefit (huge dose of iron and fat soluble vitamins). More stores are selling this or you can ask your butcher if they’ll grind up some organ meat for you. If you can’t find it locally, you can order it from U.S. Wellness Meats and keep it in the freezer to add to meatloaves, hamburgers and any meat sauces.
  • 1 can large black olives (preferably without ferrous sulfate in the ingredients)
  • 2 tsps. ea rosemary, thyme, oregano, basil, sea salt, black pepper
  • 1 cup cubed Shiitake mushrooms
  • 1/4 tsp. fennel seed (optional)
  • Garlic (3-4 cloves finely chopped), onion (1 yellow, finely chopped), and green bell pepper are optional
  • 1 large spaghetti squash

How To:

  1. Brown ground meat and sliced Italian sausage in a large pot on medium heat with a couple tablespoons of olive oil. If you are using garlic, onion, and bell pepper, add to the mix when about halfway cooked, approx. 5 mins.
  2. Add tomato sauce and spices, put lid on and cook on low-med heat.
  3. Wash outside of spaghetti squash. Use a sharp knife to poke a couple of holes in the skin and then put into a glass dish and into the oven for 1 hr at 375 degrees.
  4. Remove squash from oven and cut in half (horizontally). Allow to cool for about 10 minutes and then use a spoon to remove the seeds from the center (easy). Use a fork to scrape out the strands of noodles and add them to the pot of sauce.  Stir so that noodles are covered with meaty sauce.
  5. Chop up Shiitake mushrooms into bite-sized pieces and add. Drain and add olives and continue cooking for at least 30 minutes so the flavors blend (this meal is even better the next day after refrigerating overnight and re-heating!)
  6. Serve in a bowl, optionally with Parmesan cheese  and/or over a bed of spinach. Enjoy!

My daughter has requested this meal for her birthday dinner since she was 4 yrs old. 🙂

Healthy Chocolate Milkshake

Who says that cravings have to be unhealthy? Years ago when I was pregnant, I had serious chocolate milkshake cravings for about a week. Luckily, this recipe did the trick without any nutritional backlash like crashing energy, skin breakouts, or sugar cravings.


  • 1 cup whole raw cow’s milk (or milk alternative of choice such as coconut or almond)
  • 1/4-1/2 cup heavy cream (or coconut cream)
  • 2 T grass-fed collagen hydrolysate (to support blood sugar balance, healthy hair/skin/nails/connective tissue/bones)
  • 1.5 T raw cacao powder
  • 6 drops liquid chocolate stevia (plain or vanilla stevia is also delicious!)
  • Ice (3/4 cup)
  • A delicious option is to add a small, barely ripe banana to this mixture. If you don’t tolerate carbs well, leave it out.

Mix in a blender and enjoy!

Herbed Turkey Ricotta Meatballs

Today I want to share a delicious immune boosting recipe with you that my 6 yr old daughter and I made last week. There’s so many bad colds going around right now so its the perfect time to ramp up your immune system with awesome recipes like this one.

Before that though, I’d like to share a few tips about how busy folks like you who get stressed out at the thought of cooking can make it more fun.

Making Cooking & Meal Prep Fun

Once a week, make a date with yourself, and possibly a friend or family member, to prepare a meal together.
Why will this be good for you, you might be wondering?
2 reasons:
1) We’re all so busy with work, family, errands, social life. Cooking together  is multitasking at its finest! It’s a great way to connect with each other, relieve some stress, have fun, and turn food prep–which many of us find boring–into a teamwork experience.
2) I know I’m not alone here: cooking can feel like a chore. But when you prepare a meal with someone, you share the workload. This is especially nice for parents who work all day and don’t want to have to make dinner–they want to relax and spend some quality time with their kids and spouse. If you’re cooking with your kids, give them simple things to help with and then talk about something they find fun or interesting. Make it so they’ll want to cook with you. It’s a win-win. They learn great life skills (knowing how to prepare yummy healthy food is awesome!), they also learn the importance of contributing, and you get to hang out and talk as you work together to put dinner on the table.

Meatball time!

This recipe is a great immune booster because its loaded with fresh Italian parsley, basil and garlic. These ingredients pack quite an immune boosting punch so if you are getting sick or recovering from getting sick, this recipe is:

  • Full of antioxidants which help you fight colds and other infections.
  • Garlic is anti-bacterial and anti-viral.
  • The fresh herbs and marinara sauce are loaded with vitamin C, a classic immune boosting vitamin.
  • Basil can also be helpful for both coughs and fevers.

These meatballs go well with a side salad or eggplant parmesan for extra vitamins and minerals (we ate them with eggplant parmesan last week, which was super yummy).

Ingredients for meatballs:

  • 2 lbs ground turkey thigh
  • 1.5 cups ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 4 cloves minced garlic
  • 1 cup finely chopped fresh basil leaves
  • 1 cup finely chopped fresh Italian parsley
  • 3/4 Tablespoon sea salt

*Use organic ingredients whenever possible.

Ingredients for marinara sauce:

  • 1 large can organic crushed tomatoes (28 oz.)
  • 4-5 cloves of finely chopped or minced garlic (set aside for about 10 minutes before cooking so all the good immune boosting components get activated).
  • 1 tsp olive oil
  • 1/4 tsp thyme
  • 1/4 tsp black pepper

How to:

  1. Get 2 cookie sheets and coat them with coconut oil so the meatballs don’t stick.
  2. Preheat your oven to 425.
  3. Get a big bowl and mix up all ingredients thoroughly.
  4.  Roll into meatballs about 1.5-2 tablespoons big in size.
  5. When your baking trays are full, stick them in the oven for 30-45 minutes (smaller meatballs cook faster).
  6. While they’re baking, put all the sauce ingredients into a medium-sized pot and heat on low-med heat.
  7. When the meatballs are done, toss them into the sauce. You can eat it right away or let them cook together for 10 minutes or so to blend the flavors.

SOOOO good! And so good for you!

If you’re loving recipes like this one, email me and let me know. And while you’re at it, I’d love to hear about what health successes you’ve had lately or where you may be feeling stuck with your health progress so that I can provide tips or recipes that can help you out.

Wishing you health and happiness!

Grain free pizzettes!

When it’s pouring rain outside, don’t you just love tossing something delicious into the oven?

Here is a mouth-watering, easy recipe for you to try! Great as an appetizer, aside a salad or veggie side dish, or snack~and fun to prepare with friends or kids!


  • 2 packages Applegate Farms organic pepperoni, large slices (or any brand that you love)
  • 1 can organic pizza sauce (tomatoes get heavily sprayed with pesticides so go organic whenever you can)
  • 1/2 lb-3/4 lb whole mozzarella, preferably organic, cut into cubes or slices about 1 inch wide or grated
  • 1 cup fresh organic baby spinach
  • Optional toppings: bell pepper, Italian sausage, mushrooms, olives, etc.

How to

  • Line 2 cookie sheets with parchment paper.
  • Separate the pepperoni into mini pizzettes and fill both cookie sheets (use 2 slices stacked on top of each other; this is the “crust” of each pizzette).

  • Add a dollop (1-2 teaspoons) of pizza sauce on top of each pizzette.
  • Add 2-3 spinach leaves and then add desired amount of cheese.
  • Bake at 375 until cheese melts (12-15 mins).
  • Once on your plate, you can add additional toppings if you desire or enjoy as is!

Enjoying new & delicious, healthier recipes like this one helps you sustain your health improvements long-term without feeling deprived.

Until next time, I’m wishing you health & happiness!