Nourish Cafe and Market

Nourish Cafe and Market: Restaurant Review

I love traveling and exploring new food options in different cities. I went to school at the University of Missouri and just was down there for my little sister’s graduation. It was so cute to see my sister graduate and be back in the old stomping grounds. You wouldn’t believe how much has changed in…

smoked salmon breakfast bowl

Smoked Salmon Breakfast Bowl

Breakfast is the most important meal of the day so I’ve really been trying to make it a priority to sit down and eat my breakfast with joy and ease in the morning. I used to be so rushed. I would attribute that to hitting the snooze multiple times thinking that I could catch a…

Supported Bridge Pose

High Blood Pressure and Stress, How Does it Relate?

It truly amazes me how many people suffer from high blood pressure (hypertension). My grandpa, my hair stylist, and even one of my best friends mentioned how it impacts them on a daily basis. One of my friends is 25 and she has Stage 1 Hypertension. According to the Mayo Clinic, the body begins with…

protein powders

5 Powders You Can Add for Nutritional Benefits

My grandmother told me I might be overdosing on super foods. Considering I pack these into my smoothies on a pretty regular basis, she might be right. I’ll have to do some investigative research if this is possible. Jazz up your smoothies, oatmeals, or even energy bites with some of these delicious powders. Goji Berry Powder…

cow pose

3 Poses for the Spine, Hips and Feet

Yoga is wonderful for it’s full body workout. I don’t know what I would do without it in my life. Sometimes it’s nice to pay attention to some of those specific places that get jammed up more often than you expect. You’re only as young as your spine so cat/cow is helps to unwind the…

Decrease Cholesterol Levels with These Easy Tips

High cholesterol is something many of my clients have in their family background. High cholesterol levels can cause heart disease. It is very important to eat whole foods to regulate cholesterol levels. You can pop vitamins in pill form but nutrients are more available and readily absorbed when consumed through food. I’m here to share…

tuna salad

Healthy Tuna Salad

People love a good tuna salad but mayonnaise is not always the healthiest option. You can substitute avocado for mayo and it tastes amazing. I add in mustard, apple slices and celery for even more flavor. This is one of my go-to lunches. Make sure you get pole and line caught tuna because many canned…

overnight oats

Maple, Cinnamon, Chia Overnight Oats

When my 6AM classes approach throughout the week, the mornings come quite early. Overnight oats are a simple breakfast recipe you can make in advance and have multiple times a week. Add in chia seeds for extra fiber that will keep you going until lunchtime. Serves: 2 Hands-on time: 5 minutes Total Time: 8 hours,…

roasted red peppers

How to Roast Red Peppers

As you all know, I have quite the obsession with red peppers. They can be used in so many recipes like a roasted red pepper soup, roasted red pepper hummus, and more! Roasting red peppers is super simple. You can do it on the grill or the oven. The grill gives it a nice charred…

How a Break In and Theft Cultivate Mindfulness

You decide to set your alarm a few minutes later than normal. You get out of bed and now realize there isn’t even time to sit down at the table and eat your breakfast. So you take it to-go. The adrenaline kicks in as you move swiftly to the next stop on your journey of…