spicy butternut squash soup

Spicy Butternut Squash Soup


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It’s freezing cold outside and all you want to do is cuddle up in a cozy blanket. A nice bowl of hot soup would do just the trick as you look out the window and see the snowflakes coming down. Maybe it’s rain and 47℉ if you’re in the city of Chicago on February 7th….

moroccan chicken soup

Moroccan Chicken Soup


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Picture this: your week has been so busy you don’t even have time to make a lunch. You continue to go out for every meal and those $12 lunches really start to become a dent in your pocketbook. What if you had a dish you could truly savor throughout the week? This is why soups…

Dad in hospital

When You Swallow a Nail…


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As a health coach there is a lot of pressure to stay free from sickness, to always eat the healthiest option, to be cheerful and happy 24/7. But lately, that hasn’t been the case. Things get stressful in life with all sorts of humble jumble. I sit here and remember the only way out is…

lemon water

5 Benefits of Lemon Water


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Every morning I start my day with a glass of lemon water. It is such a refreshing taste and drinking it first thing in the morning has many benefits. 1. Aids in Digestion and detoxification It aids in digestion because the atomic structure in the lemons are similar to the digestive juices in the stomach….

roasted chickpeas

Spicy Roasted Chickpeas


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Toss the chips, these roasted chickpeas make for a great snack. Watch out; they are highly addictive. I started with a spicy chickpea recipe but I know, there are more upon the horizon. I used a little smoked paprika, chili powder, turmeric and cayenne on this batch. The cayenne gave it just the kick for…

buddha bowl

Vegan Buddha Bowl


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I love to have greens in my meals but my body just does not crave them as much in the winter. I want something that is warming to my body rather than cooling it down. As you know from most of my snapchats, I’m quite the smoothie bowl decorator so of course these buddha bowls…

hasselback butternut squash

Hasselback Butternut Squash


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Need something to increase your omega-3 intake? What about a food that includes anti-inflammatory properties? This butternut squash dish is just your answer. Butternut squash makes for a sensational side. If you are unsure what a butternut squash looks like, it is the long pear shaped squash that is light orange in color. It has…

peppermint oil

Benefits of Peppermint Oil


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The funk of the sax just gets me going. There’s something about it that seriously makes me weak in the knees. I frequent concerts quite a bit and boy, do they get hot in there! If you haven’t met my friend Chelsea, you’d wonder how she even stays breathing, let alone cool with her groove…

IMG_0211

Sweet Potato Parfait


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Breakfast is vital in my routine. It helps to keep me centered throughout the day and I always start with something that is nourishing for my body. But my breakfast has to be easy. I teach at 6am most mornings so something that is ready when I wake up is ideal. This sweet potato chia…

Yoga for Disc Injury


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There are many physical benefits of incorporating a yoga class into your routine. I ask my yoga students if they are working with any injuries before class begins. Back problems are the number one complaint I hear. Many people  are confined to a desk. We spend most of our day in a forward motion hunched…