Super Simple, Delicious Beet Hummus

Are you drooling yet?

As someone who has been healthy-lifestyle and food blogging now for 10 years, I'm no stranger to stumbling upon drool-worthy photos on the web and the gram then digging in for the recipes and finding them to be 10 ingredients and 20 steps long.  Who has time for that?

As you know I'm all about quick, healthy recipes and meals that actually fit into a busy girl's lifestyle, and compliment our level of patience with prepping and cooking in the kitchen.

So for those of you who love a dash of PINK on your plate, and those of you who love BEETS, here's a SUPER SIMPLE BEET HUMMUS recipe that will have your palette dancing, your pink-loving-heart beating overtime, and satiate your desire to keep your kitchen and prep time minimal.

INGREDIENTS:

1. a container of any traditional hummus or baba ganouj (simply pick a store bought hummus that you love)

2. frozen, thawed sliced beets

DIRECTIONS:

Steam the beets to warm.  Add the container of hummus and the thawed beets to a food processor with the S blade.  Blend and serve, or add any additional flavors you want (such as more tahini, lemon, sea salt, garlic -- all the ingredients that are traditionally already in your hummus).

I'm not a big 'measurer' in the kitchen unless I'm baking (which let's be real, I rarely do), so if I had to guesstimate on the amounts of hummus and beets I used I'd say about a half of a bag of frozen beets to a container of hummus.

5 Tips for Cleaning Up Your Diet + Shifting into Higher Plant Based Eating

Shifting into a higher plant based diet, or even pulling yourself out of a dietary rut doesn't have to be arduous, boring or overwhelming.  Sure it'll take a little extra effort on your part to make change (as change is never 'easy'), but it's simpler than you think and totally WORTH IT.  Here's how to get shifting... 


1.  Focus on what you CAN have, not what you can't.  It's really easy when you're making changes to get hyper-focused on the things you're aiming to eliminate from your diet (many of them likely processed foods with flavor additives which the food industry purposely gets us addicted to).  Instead try focusing on all of the healthy plant abundant foods you love.  Shifting your focus from what you're telling yourself you 'can't have'  to what you 'can have' is such a simple solution and it gives you winning results every time. Plus, in the end, you CAN have it all (unless you find it's a trigger food, then I suggest getting rid of it) -- it's just a matter of moderating how much you have and being consistent with that practice. 

2.  Master the Quest for Crunch!  There is something so satisfying about CRUNCHING foods.  It's one of the reasons chips and crackers fill the grocery isles and end up in most everyone's carts and pantries.  Finding healthy alternatives is simpler than you think.  Some of my favorite chip replacements are sliced bell peppers and endive leaves which both make perfect 'scoopers' for guacamole, hummus, dips and salsas, as well as jicama and carrot sticks.  Try my SIMPLE KALE CHIP RECIPE which gives you a salty, crunchy bang full of minerals, fiber, and antioxidants without a starchy, processed, or or high carb quality.  

3. Supplement Smart.  Investing in a few key supplements has always helped me take my nutrition more seriously, helps me to create a new routine around health, and fills in the nutritional gaps that happen to all of us from our Standard American Diet.  My favorite ways to supplement my diet are with a vegan protein, greens, and superfoods.  I just started using our new Plant Based Recover Protein which is hands down the best chocolate protein I've ever had, and have been a long time fan of the shakeology greens boost, and Vegan Shakeology which contains not just a spectrum of superfoods, but the pre and pro biotics, digestive enzymes and everything you need for gut and brain health.  The only other supplement I take daily outside those, is our pre-workout....and to be honest, that's less for health and more to have a healthy way to replace coffee and give me a ton of pep for my workouts (and life in general).

4. Think "Water First, Veggies Most".  Can I ask...when was the last time you drank a full 16 ounces of water?  We are a chronically dehydrated society, and often when you feel hungry, it's simply that you're dehydrated.  Drink half your body weigh in ounces of water daily, and always have 16 ounces before you eat.  It fills up your belly so you feel full faster, and therefore eat less.  When plating your foods, or reaching for snacks, keep the thought 'veggies most' in mind.  Whether they are Raw, Sautéed, Roasted, Air Fried, or what have you -- veggies are packed with FILLING FIBER, dense micro nutrition, and coupled with protein they keep you full and satisfied.  When you approach protein, look at it more as an accessory and if you're trying to swap in plant based alternatives consider lupini beans which are one of the highest protein rich, lower starch beans.  You can learn more about these concepts and get a winning VEGGIES MOST 30 day meal plan along with a ton of great recipes in our 2Bmindset E-course.

5.  Use my buddha bowl recipe ebook and Plant Based Slim Down Gide.  My downloadable ebooks are gifted to my new clients.  If you're a current client and don't have a copy of my ebooks, you can find them in our resources in our online community page.  The buddha bowl recipe and Plant Based Slimdown guides are both vegan, gluten free, soy free, and offer simple delicious recipes packed with tempting dressings and divine bowls that are simple to make and fun to eat. 


xo m

Egg-Banana Protein Pancakes with Berry Compote

A simple protein pancake made with just banana, eggs, and a little protein powder.  One of my favorites....

Ingredients:

for the pancake:
2 whole eggs
1 mashed banana
1/2 scoop vanilla protein powder
1 tsp maple extract
a small squirt of liquid stevia
cinnamon and pumpkin pie spice

For the compote:

1/3 cup of frozen raspberries and frozen strawberries
either a tbsp of lemon or water
a tiny dab of pastured butter (optional)

Toppings:

Cocoyo (coconut yogurt)
grain free granola
cacao nibs

Directions:

Mix the pancake ingredients in a bowl well.  Break up as much banana as possible.  Oil your pan with pastured butter or use a non stick pan and heat over medium.  Add the pancake batter in rounds (they will be slightly runny at first, you can form your pancake as it cooks).  Once the edges are solid and the base is flippable, flip your pancakes to cook both sides.

In a small sauce pan heat the compote ingredients, breaking up the berries and machine the larger ones with a fork.  Heat until completely thawed and warm.

Plate:

Stack your pancakes, top with a generous scoop of cocoyo, the berry compote, and a sprinkle of granola and cacao nibs

Satiating & Delicious Superfood Smoothie Bowls

I rarely eat smoothie bowls out.  There are two places I trust to make me a HEALTHY bowl, but most places make the smoothie bowls with fruit juice, sweetened plant milks, and loads of fruits which end up making your smoothie a sugar bomb, offering you a quick lift, and later a crash and a feeling of hunger.  Most smoothies and bowls you can get at 'healthy' juice bars have the sugar content creeping into 40-70 grams because of all the high sugar fruits and juices added.  That's the equivalent of about 10-16 tsp of sugar!

I'm often asked how I make my smoothie bowls so insanely delicious AND still filling.  In truth, my secret is pretty simple, I keep them low sugar, and make sure they have an ample amount of protein, nutrient density and some healthy fats.  Because I add Vegan Shakeology to all of my bowls, I don't have to overload my bowl with a ton of high sugar fruits to give it natural sweetness.  Rather, I add a half to a full scoop of superfood vegan shakeology and sometimes bump it with a half scoop of vanilla plant protein powder too (I only do that when I use just a 1/2 scoop of shakeology).  I also normally add some greens for alkalization and of course some healthy fats for more satiation.  Additionally, I make sure to top my bowl with items that are lower sugar/lower carb and crunchy, like coconut flakes, cacao nibs, nuts/seeds or a low sugar grain free granola.  This ensures you are CHEWING your smoothie.  The act of chewing sends a message to your brain that you are indeed eating and satiated.  When you're only drinking your food (such as when on a juice only cleanse, or if you choose to have smoothies without crunchy toppings), your body doesn't get the same signal of satiation, so you end up being hungry after or hungry again sooner. 

Whats in this Bowl?

The smoothie base is simple:

3/4 cup unsweetened Ripple Brand Plant Milk

1 full scoop of Vanilla Vegan Superfood Shakeology 

a fistful of spinach

and ice -- all blended together

The Toppings are just cocoyo, grain free granola, coconut flakes, and cacao nibs

Simple Salmon and Greens Bowl

Eating Healthy, doesn't have to be complicated.  You don't have to be a know it all chef or even have many skills in the kitchen.  One of my favorite proteins is salmon.  It's one of the few fish I never tire of eating, and lucky for the less-than-saavy-kitcheness, you can buy salmon already cooked at many healthy grocers like Whole Foods, or you can buy a piece of smoked salmon at almost all grocery stores.

What makes a dish taste so good is the combination of flavors: sweet, salt, and fat, so having a great  dressing for your dishes that satiates the palette can be a big game changer.  I've found that by adding coconut aminos to most my dishes it gives it both the sweetness and saltiness our palettes love, and by adding avocado, it fills the gap on the desire for fats.  Salmon in and of itself is a fattier fish, so you may find that by preparing it with some seasoning salt, you really have little desire for additional fats, but I love my fats, so here's how I build a simple and delicious dish like this:

To half of the bowl add mixed greens / a salad blend 

Add a handful of micro greens 

Slice half an avocado in

Top with either grilled, poached, or smoked salmon

And my preferred dressings for this dish are either:

Green Goddess from the fridge section of Trader Joes with a splash of coconut aminos

or Primal Kitchens honey mustard dressing diluted with a little rice vinegar and coconut aminos

Finish with a light sprinkle of bagel seasoning.

Make At Home Superfood Infused Vegan Chocolate Bark

If there is one thing i have a deep love for that never seems to waiver, it's chocolate.  That said, i'm not an 'any-kind-of-chocolate' type of girl.  I don't care for the cheap drug-store chocolates, milk chocolate, or white chocolate.  Rather i should say, i'm not entirely opposed to them, but I just don't get the same 'feels' with them as i do with a deep, dark, rich, slightly sweet, decadent, melt in my mouth, take me to outer-space, type of darker-quality-chocolate.

I also prefer Vegan preparations of chocolate, given my intolerance to dairy, and i love when chocolate is infused with healing herbs, ayurvedic medicinals, coconut, and love....

Enter....my latest affair with chocolate....this simple make-at-home Superfood Infused Vegan Chocolate Bark.

INGREDIENTS:

4 Tbsp Extra Virgin Coconut Oil

1 Tbsp Coconut Butter (I used Nutivas coconut manna)

2 Tbsp cacao powder

1 scoop or 1 packet VEGAN Chocolate Shakeology

2 Tbsp Vegan Vanilla Shakeology

Culinary Dried Rose Petals

Sea Salt

What i love about using Shakeology specifically for this recipe is that it infuses the bark with over 70 adaptogenic herbs and superfoods including some of my Ayurvedic favorites such as Ashwagandha and Moringa.  Ashwagandha is a rasayana meaning it's used to promote physical as well as mental health.  Specifically it's known to strengthen your immune system, increases your stamina, and has even been shown to help reduce cortisol levels (the stress hormone that makes us store fat).  Moringa is a super-nutrient-dense green packed with anti-oxidants and poly-phenols.  It's known to help with inflammation, is packed with vitamins and minerals, and is revered in Ayurvedic medicine for helping to prevent or treat over 300 dis-eases.

DIRECTIONS:

Start with your base:  Coconut Oil and Coconut Butter

Melt them in a pot stirring over med-high heat stirring often 

Remove from the heat and add in the powdered cacao and shakeology, stirring until all little lumps are smoothed out.

Pour into a non stick container and let set in the fridge for a short moment to cool.

Before the top begins to harden add on any additional toppings; pictured here dried rose leaves and sea salt.  Other great options are goji berries or dried cherries, dried coconut, pumpkin seeds, and sea salt.  Once your toppings are on, place the bark pan in the freezer until frozen (freezes quite quickly).  Remove from freezer once set, break into chunks, and store in the freezer until ready to each (they do melt quite quickly).

No Bake Pumpkin Energy Bites

If you thought my Salted Chocolate Dipped Maple Almond Butter Bites were easy, then this is a CAKE walk...and ironically these little balls taste like cake too.  They use only six simple ingredients (if you count spices and salt as an ingredient), no baking, no prepping, it's literally drop the food in the food processor, blend, and roll into balls.  YES, it's that simple, and they are so delicious.  They are just as good without chocolate in them.  As a matter of fact, if you leave out the cacao nibs and add a pinch of powered ginger and a dash of cinnamon to the recipe below, you'll essentially have what tastes like the healthiest version ever of the Hostess Cinnamon Streusel Topping that comes on their little coffee cakes (yes i ate these as a kid).

You'll need:

`9 medjool dates - remove the pit, if they are very dry you may need to soak them in water for a few minutes.  i used the ones pictured.  They were quite moist and required zero soaking
`1/2 cup of coconut flour
`1/2 cup of pumpkin puree (i used canned)
`1 teaspoon pumpkin pie spice
` a couple cranks of sea salt
`2 Tbsp of cacao nibs (or chocolate chips)

Step One:  Add everything but the cacao nibs/chocolate chips to a food processor with an S blade, and process until it makes a sticky crumble texture and tends to wad up on one side of the food processor.    Add the cacao nibs/chocolate chips and process again to mix in   Test the batter by making sure if you grab a little piece it's tacky and will stick together when you start rolling.

Step two:  Roll into balls of any size you prefer.  I rolled medium sized balls and this recipe yielded 11 pumpkin energy bites. 

Step 3: Devour or Share.  I recommend keeping any remaining bites in a glass container in your refrigerator. 

 The bites are really 'cakey' inside, and taste almost like pumpkin or carrot cake.  

They are truly delicious.

SaveSave
SaveSave

Deconstructed Buddha Bowls: Simple Techniques to Stellar Plant Based Bowls

If you've followed me on Instagram, Facebook or even this blog for any length of time, you're well aware of my love for healthy plant based food.  As someone who grew up very sick, in hospitals, and suffered from a lot of digestive malaise, discovering food as medicine and whole foods detoxing has really provided me not just with the healing i was searching for, but gave me the permission and passion to share what helped me in an effort to educate others.  It's actually how this blog was born almost 10 years back.

Many of the older recipes on this blog were created after taking my first raw foods certification course and studying for my Holistic Health Practitioner's and Nutrition Counselor's certifications.  As a matter of fact, i'm not even sure if Facebook was in existence then, and surely Instagram was not around yet.  Over the years as social media became more popular i've spent much of my time sharing recipes on social and educating in my online formats, through my virtual programs, and social communities i've cultivated rather than here on my blog.  I've even put together four ebooks and a clean eating grocery list, including my newest Buddha Bowl ebook full of recipes and my Plant Based Slim Down Ebook which i followed to a T last month when i dropped 6.75 inches and almost 5 lbs in 42 days.  I never intended to publish and sell my ebooks, rather they have always just been a resource for my clients/challengers who invest in their health and commit to any one of my programs.  They were created to simply share what worked for me, and offer a step by step guide, meal plan, and recipe selection for those who wanted to follow my exact same plan and get the results i was getting.

After many requests at where you can find my ebooks and recipes i made sure they were all housed in one simple place for you to access.  While you can scroll down to see a deconstructed buddha bowl, my food prep for it, and how fast it is to eat healthy, if you want all of my exact recipes, eating regime, and my slim down plan, you can click HERE to get started on your program.  As mentioned above all four of my most sought-after ebooks and slim down programs come with your commitment to one of my virtual programs.  You invest one time and you get EVERYTHING including my coaching and online communities for eternity.  Pretty Badass right?  I sure think so!  After being on the hunt myself for optimal health, weight loss, and healing, and purchasing every program out there, i wanted to make sure i could offer my clients something that was personal, community driven, had every resource you need and most importantly gave you a coach that could help you customize your plan and a program that WORKS.  Fact was, i spent hand over fist on programs and did my research before launching my first program and what i found was a lot of people selling the next 'best' program, with very little support or follow through, and an auto-responder that got me no where or a 'coach' that didn't show up for me when i had a Question.  Get excited for what you get in my All Access Member Program....Check it all out HERE.

DECONSTRUCTED BUDDHA BOWLS

I'm a girl who LOVES to eat out of bowls.  Maybe because i love to get every little bite on my plate, and bowls make it so much easier to do that, or maybe it's because i like saucy things and bowls are such great containers for sauce, but either way this girl is all about BOWL EATING.  So the first thing you'll need for your meal is a badass big bowl.  The white ones i use are from Target.  They are bigger than a normal salad bowl, slightly smaller than a serving bowl, and perfect to spread out my veggies so my bowls are picture perfect!

Next, if you're a busy woman, you might want to consider doing some food prep for the week or half week so that you're bowls can literally be thrown together in under 2 minutes.  I steam most of my veggies so depending on how busy my week looks or if i'm traveling, sometimes i do a good amount of prep, sometimes i do it right before i make my food, but i will admit, having your buddha bowl content prepped before hand makes it so easy and fast to get your bowl made before your hangry girl mouth has a moment to be noshing on something else that's faster to grab and less vibrant for your body, mind, and soul.  Generally when i prep i zoodle zucchini with a julienne peeler, noodle carrots with a basic veggie peeler, grate beets or chop small for fast steaming, slice sweet potatoes, chop mushrooms, de-stem/clean/and steam my kale or other greens, and i always keep the insides of my zoodled zuchs for my superfood smoothies to thicken them up, and save the inside of my carrots for noshing with dips.

A few things that generally make their way into my buddha bowls:  

-Bragg's nooch (nutritional yeast) - important for B12 for those of you who are vegan

-Rawmesan (a common topper on my bowls) - you can make it with nooch, nuts, and sea salt 

-Coconut Aminos (similar to soy sauce/tamari but gluten and soy free)

-Seeds (hemp, pumpkin, or other such toppings)

-Tahini (sometimes made into a dressing with lemon and coconut aminos and spices)

-All the STEAMED veggies (i cook most all of my veggies for easier digestibility // steam or grill)

-Avocado

From there you can get super creative using my buddha bowl recipe ebook and slim down guide, and either master the recipes in there or start to create your own.  I guarantee your mouth, heart, and tummy will be happy.  Those of you who don't follow a grain free lifestyle, add some quinoa or rice, and those of you who love your proteins, add some fish, eggs, or other humanely raised and clean source of protein.  I'm not a big fan of Soy Foods, but if you choose soy, always look for GMO and organic!

Raspberry Paleo Pancakes

Cuzzzz a hungry girl's gotta eat, yo.  Here's the JAM:

1.  I'm not on a paleo diet, but these pancakes qualify as Paleo approved (i'm personally not one to shun a cookie especially this time of year)

2.  There is no protein powder in these pancakes.  You make them from eggs, banana, and coconut flour. 

3.  The pancakes do not include sugar other than fruit and do not require syrup.  

4.  They are freaking delicious.  Let me rewrite that: FREAKING DELICIOUS.  Please make them.  Now.  You won't be sorry. 


Raspberry Paleo Pancakes

one very ripe banana mashed well
2 large egg whites
1 heaping Tbsp of coconut flour (i imagine i did about a proper Tbsp plus a tsp)
a few dashes of cinnamon
6 drops of liquid stevia
1/4 tsp of vanilla extract
crank of sea salt
handful of frozen or fresh raspberries (or other berries)

Mash the banana well into a bowl.  Add the two egg whites and whisk together well (you can just use a fork to whisk).  Add the remaining ingredients and stir together well.  Heat a pan over medium to low heat.  Add a little coconut oil if your pan is not non-stick.  Put half the batter in the pan, cover and cook until little bubbles comes through, carefully flip and continue to cook to preferred doneness.  Replicate with second half of batter.  Plate and enjoy.

In addition to this delicious recipe, there are many more healthy recipes listed in my ebook accessible to members on my site.  Membership is free for those who are on or have done a program with me.  To be a part of the health community/accountability group or to have my personal coaching, simply message me and tell me a little about yourself, your lifestyle, what you want to change, and how you feel my guidance could best support you. Contact me through my website.

Sweet Treat: Rawlicious Choco Cookie Dough Bites

It's late June and summer has finally arrived.  While i'm looking forward to this July 4th weekend and all the BBQ's, decadent foods and drinks, bike rides, and socializing that's to be had, i'm equally looking forward to bringing in beach season (and my desire to feel my best in my bikini) by participating in (and leading) a 20 day cleanse starting the end of next week.  With that said....i have 7 days left to enjoy the richness of life (though i always like to keep it with a cleaner approach).  So for my last hoorah, and to inspire you how to clean up your fave cookie dough recipe, here's a great approach for a safe to eat chocolate chip cookie dough that never needs to be cooked.

Here's what you'll need:

a vitamix blender or other high powered mill (food processor or coffee mill will work - though you'd have to do the coffee mill in batches)
1 cup cashew pieces
1/2 cup gluten free raw oats (bob's red mill)
approx 3 tbsp agave nectar
approx 1 -2 tbsp water
cinnamon
vanilla
sea salt
a few handfuls of chocolate chips (or use cacao nibs for a full raw experience)


Toss the cashew pieces and oats into your vitamix blender (or other high powered mill like a food processor or coffee mill in batches).  Grind down to a fine powder/flour.  Add the agave nectar to your flour, a dash or two of cinnamon, a tbsp of water, a crank of sea salt, and about a tsp of vanilla extract.  Blend again.  If dough is stingy add a little more water to get things moving, but make sure you keep it a thick dough.  Remove your dough from the blender, set in a small mixing bowl, and stir in a few handfuls of the best choco chips you can find.  Take small spoonfuls to roll between your hands, place on a parchment lined plate and place in your fridge or freezer.  My batch yielded about 13 balls, though if i didn't eat so much dough in the process i might have 15 total.  :)

Bruised Rosemary Honey Roasted Nuts

Bruised Rosemary & Honey Roasted Nuts:

2 cups raw pecans

2 cups of additional raw nuts such as raw almonds or cashews

3 Tbsps of Ghee (clarified butter which is lactose free)

3 Tbsps of Honey

Coarse Sea Salt

Fresh Rosemary

Preheat oven to 375.  Melt the ghee and honey in a pot on low heat and crank in a little coarse sea salt. Pull the rosemary from it's stem and bruise it into the melted mixture using the back of a spoon to release the oils and fragrance.  Remove from heat and stir in the mixed nuts.  Line a baking sheet with parchment and spread the nut mixture out evenly.  Toast in the oven for approximately 10 minutes, stirring half way through.  Remove from oven crank on more coarse sea salt and allow to cool.  Put in jars, label, and wrap, or serve in jars as light cocktail fare.

Need help staying on track 

through the holidays? 

Join one of my fitness programs now, or simply get on shakeology 

to help balance your cravings this winter.

www.mfitandhealth.com

The 4 Year Anniversary: 1,460 days of setbacks and growth

Today is my 4 year Anniversary. That's 1,460 days of experience and growth that was mostly cloaked in a vail of failure that most people saw as big wins. I share that because every Victory, every WIN, every success of mine has spawned from a set back in life, a 'missed shot', a hurdle i faced, a let down, or a self limitation that i had to CHOOSE to not just overcome, but to LEARN from. Who remembers when i earned my first trip to Grand Cayman? Did you know it's not because i was the BEST, but because i was on the list of up and comers, and just enough people QUIT before me so i got pushed up. I wasn't 'good' enough back then per se, shit, i didn't even know what i was doing! BUT i showed up, never gave up, and so I made the cut. Take NOTE: In life, you never really 'fail' at anything, rather YOU QUIT, or others quit...so don't quit.

NOW GET THIS...

I ALMOST SAID NO. I almost said NO to the very thing that changed my life. ACTUALLY I DID SAY NO because i wasn't thinking with my creative ingenuity, rather i was thinking with my EGO MIND (a word of caution; to be a great leader, make sure you're not living in your ego mind - it's a foolish place that's not built on love or growth). Thing is, i just automatically assumed it wasn't for me, and then when i was like meh, okay i'll give it a go, I almost quit because of the learning curve. Ummmm, for those of you that know my coaching journey, you know that would have been a HUGE mistake! It's propelled my life forward in every way shape and form.

Earlier today I hopped off a call with the Executive Director of Sales for one of the World's leading health and fitness companies who invited me to present to their entire network of entrepreneurs. I'll be sharing my story/advice/expertise to a group of many people, some who are insanely successful and accredited health professionals, certified yogis, personal trainers, integrative coaches, health fanatics, athletes, and individuals who are likely FAR more educated then myself (the very girl who dropped out of the University to head west and get an associates degree in fashion because, in truth, i wasn't into scholastics). This opportunity i was invited to today to speak....do you think i'm stoked??? YAH. Do you think i'm also SCARED? YAH! That inner voice creeps in that says 'I'm just a girl who wanted to change her life and made a commitment to herself to do it...what do i have to share with anyone?', and then the giant within comes out and says YOU ARE EVERYTHING TO SHARE IT WITH EVERYONE!!! If it weren't for someone who pushed back into my fears and hesitations i wouldn't be here today with an opportunity to positively impact so many lives and help others who desire the same shifts and tools for growth.

We all have a coach, pictured above is mine when we were traveling to Jamaica.  She didn't have to teach me anything. All she had to do was plug me into the right tools and resources, walk the path before me, and show me what was possible. I needed someone to push me to do something different that would make a difference in my life and I feel blessed daily now that I get to be that person for others that she was for me.

To say i'm humbled by the growth and expansion of our team because of our mission to spread a message of health, and help women stay accountable to their goals is an understatement. I wake up daily with gratitude for my team and the amazing women I get to work with, and I'm just so grateful for the resilience i've gained from every set back and the FAITH i innately had that my vision coupled with my passion and hard work would make my dreams come to life. It's so crazy that i'm 1,460 days in and all i can think about is how exciting the next 1,460 will be for everyone and where my new coaches starting now will be in even just a year! I wrote THIS BLOG one year in and reading it today really hit home.

If you're curious about what we do as coaches and you're ready to level up your life, or just dabble your pinky toe into the world of health and fitness, reach out to me or fill out my application so we can schedule a time to chat. I love connecting with like-minded health advocates:  www.tinyurl.com/JoinTeamSolWarriors

Moringa: A True Miracle Nutrient Everyone Should Consider Taking

Last night a dear friend of mine who's fought and beat ovarian, cervical, and uterine cancer shared on a wellness call i hosted how she's been able to keep her cancer at bay. While she takes the same daily superfood supplement i do, we started to chat about specific herbs that are in the blend we love, about how healing plants are, and the importance of alkalinity. A few of us on the call were comparing the size of our home grown moringa plants (ps mine won) and recognized i have not been sharing much lately on my blog or on my social media posts about WHY i consume the superfoods i do, and WHY they are so vital to have in your daily diet. 

Because it's one of my favorites, I'll start today by highlighting Moringa.  It's been used Ayurvedically to treat and prevent over 300 curable illnesses. The picture above is actually of me standing in Mexico on the third story of our rental home that had a gigantic moringa tree growing outside.

how cute was our little place?  Three stories,  a view of the jungle, and a short walk to the sea.

Here's how impactfully powerful this little leaf can be:
Moringa is said to have between 3-25x more iron than spinach, 4x more beta-carotene than carrots, 4x the chlorophyll of wheatgrass, and 4-17x more calcium than milk. A half cup of cooked leaves contains 100% of the recommended daily serving of vitamin C, and it's said to also naturally contain Omega 3, 6, 9 and Zeatin.

Ayurveda, being the sister of yoga and mother of all healing sciences lists about 300 diseases that can be treated with this wonder herb known as the Miracle Tree, Never Die Tree, or also known in the Ayurvedic community as Shigru, Sahijna, Munaga, Shobanjana and Sainjna in the Ayurvedic community.

Doctors in West Africa have used it to treat diabetes and doctors in India sometimes use it to treat high blood pressure. Some imbalances i read that it can potentially treat are arthritis, stroke, cancer asthma, anxiety, anemia, cough, headaches, hypocholesteremia, discharge intestinal fat, hormonal imbalance, detoxification, diuretic for kidney, prostate disorders, tuberculosis, migraine, hangover, stomach ulcers, skin infections, sores, blackheads, blood impurities, bronchitis, chest congestion, eye and ear infections, fever, glandular swelling, joint pain, psoriasis, respiratory disorders, intestinal worms, lactation, colitis, sleep disorder, jaundice, malaria and urinary disorders. Its said to nourish your whole body, kidney, liver, heart, eye, strengthen your teeth, skin and hair, AND as a longevity plant it's documented that some who take Moringa live healthily pass the age of 90.

Pretty cool stuff right? It's something i consume daily in my superfood blend and have for the past 4 or 5 years since i first learned about it.  I'm excited to see my little moringa tree at home grow into something as incredible as this amazing 3 story tree!

Ayurveda and Discovering How To Eat For Your Unique Needs

One of the concepts i shared about this month in my "Get in the Flow + Love Yourself " Challenge is Ayurveda. While I've shared my video series on it before here, it's been a while and it's something that's helped me incredibly and deserves to be mentioned again. Ayurveda is the sister science of yoga and the oldest system of medicine that’s practiced in the world today. I first learned about it during my studies for my Holistic Health Practitioner’s certification, and later really started to put it into practice when i enrolled for my yoga teacher training and began to actively practice more yoga-based theories. As someone who has suffered from digestive maladies my entire life, i found the concepts of Ayurveda and learning how to balance my doshas to help me out IMMENSELY in feeling better, living more vibrantly, and making better choices that fit uniquely for MY needs and MY constitution.

Ayurveda is based on a blend of 3 areas: diet, lifestyle, and herbs. Just as every part of our body is interconnected so are we to the Universe. We ARE nature and have every aspect of nature in us (air, wind, fire, water, earth and space). Each of us have a different balance of these elements which in turn can cause imbalances in our body, and if we don’t LEARN how to approach our diet, herbs, and lifestyles correctly, these imbalances can manifest as diseases and lifestyle illnesses. For me, i suffered digestively. While i’ve learned through the act of whole foods cleansing, doing nutritional challenges, and experimenting with a variety of theories, Ayurveda and educating myself on how to eat for my dosha and the season, has helped me IMMENSELY understand Why some of the most healthy foods i was eating were not making me feel energized, rooted, or vibrant. I hope my 7 part series offers you a bit of insight so you can start practicing a few of the methods and see how they fit for you. I’ll include a link to a short dosha quiz, but just know, if you struggle trying to figure out how to balance your dosha, if you choose to eat seasonally, you’ll always be working on balancing the dosha which is naturally going out of balance due to the season. Feel free to shoot me questions through my website. I love chatting about Ayurveda and I'm here to help you discover optimal health for yourself.

My Ayurvedic Video Series

A Basic Dosha Quiz

Being summer now, you’ll mostly want to enjoy foods that cool your body naturally.

Here are a few..

*images sourced via google

Spring Into Your Best Body Challenge

It's SPRING and the layers of clothing are slowly going to start slipping off and revealing what's been hiding under our sweaters and stretch pants the past 6 months.  This challenge isn't just about looking good, it's about FEELING good inside and out, and coming into your most confident and happy self. If you focus on getting the inside right, the rest will fall into place. So during this 21 day challenge we'll be focusing not just on FITNESS and NUTRITION but also on MINDSET and teaching you how to to THRIVE on simple, delicious, healthy eats and NON-CHEAT treats. You'll get a ton of recipes and support including my Buddha Bowl (grain free/gluten free/soy free) recipe ebook that fits right into our 21 day portion balanced meal plan. Plus learn how to create HEALTHY delicious non-cheat treats and snacks that taste like CHEAT FOODS but are kid-approved, satiate your cravings, and truly just help you stay on track without feeling deprived.

Expect to learn and experience:

- the exact same techniques i've used myself and with my clients to lose weight, tone up, and fire up our metabolism while eating delicious food and not feeling deprived

- how to prepare simple and healthy plant based Buddha Bowls and NON CHEAT treats like snack bars and superfood brownies, PLUS get our favorite recipes for healing and fortifying simple super-smoothies and smoothie bowls

- how to eat in the right portions/right macros for weight loss and weight maintenance success

- tips on holistic living and how to eat a naturally detoxifying diet

- experience a FUN and supportive accountability community, group challenges, ab challenges, GREAT FITNESS, and did i mention FUN!?!?


With Your Enrollment You'll Get:

- Access to an ANNUAL membership of Beachbody FITNESS ON DEMAND from top trainers including Autumn Calabrese, Shaun T, Tony Horton, Chalene Johnson and more. You'll get ACCESS TO FULL PROGRAMS, workout calendars and meal plans for the sought after 21 day fix, 21 day fix Extreme, p90X3, insanity max 30, Core De Force, Hammer and Chisel, piYo, and more including our full yoga studio). You'll have every workout i use daily to achieve my results

- a customizable meal guide that you can follow as flexitarian, vegetarian, vegan, paleo, pescatarian, gluten/soy/dairy free

- guidance on how to customize your meal plan for your dietary preferences 

-portion containers to measure the appropriate macro nutrients for success

- my ongoing coaching free

- free membership to my Online Community with exclusive slim downs and recipe ebooks including my BPTN and 10 day hustle guide

- the Buddha Bowl Downloadable Ebook

- a month's supply of superfood shakeology

- 100% GUARANTEED RESULTS!!!!


To inquire or learn more simply use this link: www.tinyurl.com/MfitBootcamps


**To enroll TODAY (for those of you who do not yet have all the program materials) you will need to purchase your All Access Challenge Pack with Shakeology Here to be enrolled with me.  I do recommend following your purchase with an email to me in case your enrollment does not register on my roster.  Contact me HERE after your enrollment through the link above.  This is a value well over a $1000 however it's yours right now for just $199.  You will continue to receive my coaching support and online community access even after our challenge is complete.

Note: this program is created to meet YOU where you're at, in a non-dogmatic way, and is customized to fit YOUR unique needs. You CAN follow it as vegan/vegetarian/paleo/balanced nutrition or otherwise. Every individual gets a one on one call with me, recommendations on their workouts and meal plans, and options for customizations uniquely for them. My goal is to help you achieve your ultimate optimal health, fitness, and wellness goals.