Oven Roasted Squash and Sprouts

Did you know that Brussels Sprouts are named after the capital of Belgium? They’re an excellent source of Vitamin C, A, E, K and omega-3 fatty acid. They help to neutralize potentially toxic substances because of sulfur compounds such as glu-cosinolates and isothiocyanates found in the sprouts. They also create a glowing complexion. Brussels sprouts…

raspberry chia pudding

Raspberry Chia Pudding

Craving a nutrient packed snack or breakfast dish? This dish is filled with nutrients that are incredible for your heart! Chia seeds are packed with protein and omega-3 fatty acids. They enhance cognitive performance and reduce high cholesterol. These seeds are an excellent source of fiber and can reduce high insulin levels in your blood….

egg cups

Egg Cupcakes

Eggs provide your body with energy and vitality because they supply a complete source of protein and other nutrients. Although egg yolks contain the fat, it is still important to consume them. The yolks contain choline, which is a key component of healthy cell membranes, nerves and brain cells. They also protect against macular degeneration…

vrkasana tree pose

How To: Vrkasana (Tree Pose)

(vrik-SHAHS-anna) Fun Facts and Benefits: Vrksa means tree. This pose tones your thighs, calves, ankles and spine. It stretches your groins, inner thighs, chest and shoulders. It increases your sense of balance and poise. This pose is also great for reducing flat feet in individuals. It is also great for relief of sciatica. Steps: Begin in Tadasana (Mountain Pose). Shift weight…


How to: Ustrasana (Camel)

(oosh-TRAHS-anna) Fun Facts and Benefits: This pose can be used to help with jet lag by relieving fatigue. It is also used to alleviate anxiety. It is an amazing heart opener and fantastic for people with hunched shoulders! It is also a sweet hip flexor stretch. Ustrasana is great for elderly people and those with spinal…

Chicken Quesadillas


This delicious dish is extremely tasty and packed with healthy ingredients. The cumin spice gives it a little Mexican flare while adding multiple nutritional benefits. A pinch of cumin powder helps with digestion, relieves pain and cramps in the abdomen, and decreases congestion. Cumin can also be helpful for relieving temporal headaches. Cumin seeds are an excellent…


#GivingTuesday December 2014: Midwest Food Bank

It is a new month but it is also #GivingTuesday. Giving Tuesday began in 2012 as a way to give back after Black Friday and Cyber Monday. For our campaign, One Stitch at a Time we have decided to donate 3% of our profits to the Midwest Food Bank during December. Their mission is to “alleviate hunger and…