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 milk (raw cow, goat, coconut, or unsweetened vanilla 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!