Fat Bombs

I read about fat bombs (or ketogenic balls) years ago, but I thought they were just a paleo-diet snack. Little did I know I would discover through my research on women’s hormones just how great these little bombs are for helping to balance us out! One of the biggest culprits of hormonal imbalance in women…

Turmeric Face Mask

We are all aware that turmeric has amazing health benefits when consumed, and it’s unique flavor profile makes it a nice addition to many dishes and beverages. I definitely enjoy a nice Golden Latte on a cool afternoon! Turmeric is rich in anti-inflammatory and antioxidant properties. It can help relieve menstrual pain and other PMS…

Sweet Potato Toast Three Ways

Sweet Potato Toast is my new, favorite go-to when I need a quick breakfast or I’m craving a healthy snack. I used to go for a daily avocado toast, but these three recipes I created have added some additional nutritional benefits, while giving me more variety in my food choices and flavor profiles. One of…

“Patterns” by Mariah Ely, LCSW

Autumn is my favorite season. Yes, it’s a season in which the beautiful elements in nature begin to wither and die, but somehow there’s beauty in it. Autumn transitions to dark and cold Winter, which transitions to rebirth in Spring and abundance in Summer. All four seasons remind me of faithful and predictable patterns. We…

Sleep and Your Health

I have a confession…I don’t get enough sleep. And not that I don’t get enough sleep, I don’t get even close to what I should. I know, shocking! You would think, given what I do, and what I know, that I would make this a priority. But it’s just not that easy. As a health…

Coconut Flour Protein Pancakes

I bought coconut flour the other day out of pure curiosity. I had no idea what I was going to do with it, but I knew it had a great nutritional profile, high fiber, and I love almost anything coconut. After scouring Instagram and the internet for some macro friendly recipes, I decided to make…

Low Carb Vegetarian Sausage Pasta

I recently started following a flexible dieting approach for my contest prep, and while this new method allows me to eat whatever I want, I am still required to stay within the macronutrient goals my coach gives me. This lack of dietary restrictions has made me tremendously happier than I’ve ever been since I started…

Quinoa Breakfast Porridge

I’m always looking for new breakfast ideas and ways to get a healthy serving of protein in the morning, but I prefer sweet breakfasts, and protein sources tend to be savory. Quinoa breakfast porridge is something I love to eat, and while quinoa does have a high protein content when compared to other grains, it’s…

Turkey Chili

Turkey Chili I’m always looking for meals I can cook in bulk for lunches throughout the week. I work very long days, and I need meals that will provide me with plenty of energy, and minimal prep time. I was craving something warm and hearty, and chili came to mind. My dad always made the…