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:

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  • 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:

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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!

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  • 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.

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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.

Rise & Shine Breakfast Smoothie

I’m sharing my FAVORITE breakfast smoothie recipe with you! I wasn’t previously a fan of drinking my breakfast–I’d be hungry an hour later–but this smoothie keeps me satisfied and gives me stable energy for a solid 3-3.5 hours. Win!


  • 1 cup raw cow’s milk (can substitute with goat, coconut, or almond milk)
  • 2 tablespoons collagen powder (Great Lakes or Bulletproof)
  • 1 tablespoon cacao nibs
  • 1 tablespoon maca powder
  • 1-2 tablespoons nut butter (i.e. peanut, almond, pumpkin seed or sunflower)
  • 1 tablespoon coconut butter or cacao butter
  • 1/4-1/2 cup frozen organic blueberries
  • 1 teaspoon vitamin C powder (I love Pure Radiance)
  • 1/2-1 tablespoon quality powdered greens (I love Pure Synergy)
  • 1 teaspoon chia seeds (optional–preferably soaked in advance in water or milk)

How to:
Put all ingredients into a mason jar and blend thoroughly with a hand blender. Enjoy!

West African Chicken Stew

Get ready for some deliciousness!
One of my clients gave me a recipe a decade ago of one of his favorite meals. It served as great inspiration for this tasty recipe I’m about to share with you.


  • 6 chicken thighs (preferably with bones and skin)
  • 2 medium red onions, finely chopped
  • 4 cloves garlic, minced
  • 1 cup chicken broth (bone broth)
  • 1 cup coconut milk, full fat
  • 2 large carrots, sliced
  • 2 T coconut oil
  • 2 jalapeno peppers, finely chopped
  • 1 large can (14.5 ounces) of organic chopped tomatoes
  • 1 T lime juice
  • 2 inches of cinnamon stick (remove upon serving)
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground cloves
  • 1 tsp sea salt and black pepper
  • 1 red bell pepper, chopped
  • 1/2 cup peanut butter
  • 1 T collagen powder (to thicken)
  • 2 cups organic spinach
  • 1 package Miracle Shirataki Rice (optional)

How to:

  1. Put coconut oil in a large, deep skillet on medium heat.
  2. When oil is melted, add chicken thighs. Cook for 5 minutes and then turn thighs over, add onions and garlic, and cook for another 5 minutes.
  3. Add all spices, broth, coconut milk, lime juice, jalapenos, bell pepper and carrots. Cook covered for 30 minutes at a simmer.
  4. Reduce temperature to low and stir in peanut butter  and collagen powder, mixing thoroughly. If you want to serve with Miracle Rice, cook it now (takes less than 5 minutes, follow directions on package).
  5. Turn off heat and add spinach leaves to stew and stir completely. Serve in bowls with or without rice. Yummy!