Client Spotlight: Madelynn N. 🏆

Beginning

“My main issue was a lack of energy and a fear that I was not getting enough nutrients from my diet. I am definitely feeling more energized now, and I’m eating a wide variety of foods with plenty of nutrients. The nutrition coaching made me more aware of my daily habits, even those not related to food! It allowed me to recognize how different foods affect my energy level and health issues. I now crave healthier foods because I can feel that my body runs better with them.”

Progress

“I was surprised at how much I began to crave fresh fruits and vegetables! I love sweets but have never really loved anything green. I would come home from work and want a salad. Very strange! 

A huge breakthrough for me was realizing how each new habit impacted other areas of my life. I learned the order in which I should focus on aspects of my health to most effectively get back on track. I really enjoy having more energy to put into different activities that I’ve always wanted to try. I’m taking ice skating lessons now, which I didn’t have the energy to even consider before changing my diet.”

Results

“I now sleep and eat more consistently, eat more fresh food instead of processed food, and listen to my body. If I eat something and it upsets my stomach or I feel off (usually something processed), I try to avoid that food in the future. Likewise, if a food makes me feel great and I crave it, I eat it more. I also eat out a lot less, which has the added bonus of saving me money. The biggest strength is being tuned in to my own body. I choose what I eat consciously instead of letting my emotions or cravings pick for me. I also have a plan for what to do if I fall off healthy eating, which will make me more resilient in the future when issues arise. 

Beans and rice were staples for so long that it’s no wonder I started eating so much fast food to break it up. With my new healthy habits, making sure to spice things up will help me stay on track long-term. “

– Madelynn N.

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This client in her early 20s wasn’t feeling the energy and vitality we’d all hope, and assume, for someone her age. Like so many vegetarians and vegans, including this author, she fell into the trap of fast-food/ junk-food vegetarianism. But all that’s changed! Now that she has healthy habits in place, and knows how to pick herself back up when she falls, there’s a resiliency that will set her up for success way into her future.

While we wish we’d all started this young, there’s no better time to get a handle on your health than right now. Schedule your complimentary 20-minute Discovery Call to get started.

Recipe: Plant-based Taco Tuesday 🌮

You definitely don’t need it to be a Tuesday to enjoy these tasty tacos, but “Sunday Tacos” doesn’t exactly have the desired alliteration. We like to call these the Anytime Tacos – the ‘t’ sound is still in there and it’s much more freeing – but social convention is a powerful thing. Regardless, have this crunchy, delicious, and nutrient-dense meal whenever you’d like. Remember the “Got Milk” slogan? Well, this calcium-rich meal actually does a body good. Enjoy!

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 10-15 minutes, depending on number of condiments offered

Serves: 3-4 people

Ingredients

1 package of 12 hard taco shells (we used Siete grain-free ones)

1 head of lettuce, romaine or green leaf, chopped

1 can, 15oz of black beans and/or our cauliflower & walnut crumble recipe (if time allows)

1 tsp taco seasoning

2 tomatoes, diced

2 avocados, sliced

1 bunch of fresh cilantro, chopped

1 jar of salsa to share

2 limes, sliced (optional)

Instructions

Rinse beans from a can and then put in a small pot over low heat. Add taco seasoning and stir; simmer for about 5 minutes. Preheat oven to 400 degrees for the tacos. While waiting, prep lettuce, avocado, cilantro, tomatoes and limes. Follow directions on hard taco shell box for how long to heat them up in the oven (about 2-3 minutes). Plate tacos and allow each dinner guest or family member to decorate their own tacos with the condiments provided. Lime juice provides a nice splash of flavor and acidity to the meal. Your taste buds might just shout ¡olé!

Go-go Goji Berries!

The goji berry, also known as wolfberry, is a sweet orange-red fruit native to Asia. It has been eaten for thousands of years and is a staple of some of the longest-living people on earth, including the Hunza in the Himalayas. With an impressive array of nutritional properties and health benefits, you might want to include it into your diet. We’ll show you how.

Background & Nutritional Properties

Goji berries have been used both as food and botanical medicine. Fortunately, with its sweet taste (it looks like a red raisin but tastes more like a cross between a cherry and a cranberry), it ‘helps the medicine go down’, as Mary Poppins would say.

What else do goji berries offer, nutritionally-speaking? Plenty – including 18 amino acids (the building blocks of protein), high antioxidant content, more protein by weight than other fruits (e.g. oranges, apples, berries), great source of beta-carotene and vitamin C, trace minerals, B vitamins and more.

Goji berries have been extensively studied for their health benefits and have been known to:

• Strengthen the immune system
• Increase longevity and protects from premature aging
Reduce skin cancer risk
• Promote cardiovascular health
• Support eye health and vision
• Maintain healthy blood pressure and blood sugar
• Improve fertility
• Strengthen muscles and bones
• Manage weight

Ready to include more of these delicious and nutritious berries into your diet? First, let’s talk about who should NOT eat goji berries without consulting their doctor or healthcare professional. Obviously, those allergic to the berries should avoid them. Goji berries may interact with certain drugs including blood thinners and diabetes medications as well as drugs for high blood pressure.

Choosing to partake in the nourishment and benefits of these red berries? Here are some ways to include them into your go-go, busy lifestyle:

• During breakfast with DIY Hippie Granola or a warming Great Goji Groatmeal recipe or even just as a topping to your cereal

• Brew in a tea ball with loose green tea

• As a snack on its own or in a trail mix

• In smoothies and yogurt

• Paired with dark chocolate for a satisfying dessert rich in antioxidants

…and more! Goji berries have been used to make soup, stew and wine as well as herbal formulas as a tonic for health.

This nutrient-dense superfood deserves a spot in your pantry with all it can offer to you and your family. Enjoy!

Recipe: Homemade Chai Mix & Drink

Photo by Lauren Emond

It’s our inaugural guest recipe blog! So many of you have great recipes you’ve created – if you want to share your whole-foods and healthy recipes (especially the gluten-free, dairy-free ones), please reach out.

This recipe is really two-in-one: chai mix itself and then the drink you make with it. It’s simple, creative, and warms the heart. With a week left until Christmas, you still have time to make a few gifts to be enjoyed by loved ones over these upcoming winter months. Here Lauren Emond (@heart_appetit) shares her love of crafting homemade gifts, especially those including food!

“I may have ordered Chai from coffee shops over the years, but it wasn’t until I had a homemade cup of Chai, or Yogi Tea as she called it, offered by my Kundalini yoga teacher did I truly learn to slow down and enjoy this warm spicy beverage. After every class, she would pull out her mug of hot homemade Chai concentrate, and invite students to gather around in a circle and enjoy a cup.

Years later, I learned something new about Chai. In Hindi and many other languages spoken throughout India and Pakistan, “Masala” translates to spiced. “Chai” translates to tea. Therefore, masala chai is spiced tea. So Masala Chai, or Chai for shorthand, is one of the homemade gifts I like to make for friends and family.

I prefer to make a large batch so I can store it in my fridge and have a few cups throughout the week. This is what inspired my homemade gift for friends.”

Photo by Lauren Emond

Homemade Gift – Chai Mix

Ingredients for 1 quart of Chai:

  • 1 T cardamom pods, crushed so they split open
  • 2 tsp cloves
  • 2 tsp of black peppercorns
  • 2 cinnamon sticks (I prefer Ceylon Cinnamon)
  • 1 black tea bag
  • *1/2 tsp fennel
  • *3 star anise leaves
  • Mason Jar and ribbon to decorate
  • Printed or handwritten instructions

*Optional

Add spice and black tea bag into a mason jar & add a ribbon or cloth to decorate. Include these instructions:

Homemade Chai

Makes 4 cups

  • Remove black tea bag and set aside.
  • Chop a 1 ½” piece of ginger root (washed and unpeeled)
  • Add spices and ginger to a pot with 1 quart water.
  • Bring to boil, then cover and simmer 60 minutes.
  • Turn off heat, add tea bag and steep 5 minutes.
  • Strain and store in a quart mason jar.

To serve, heat chai and add milk of choice and sweeten with maple syrup or honey.