About Me

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I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!

Friday, May 28, 2010

Iced Minty Tea......so refreshing!

Hi all!! I hope you are all enjoying the nice and hot weather! I love it ;o)
For those who know me, you know that I am a huge fan of tea!! All kinds; herbal, green, oolong, yerba matte, etc.
Well, I haven't felt like drinking hot teas this week so I decided to try making some interesting iced teas!
Here is my new favorite drink!

  • 2 bags on Stash Mojito Mint Tea (or other mint green tea)
  • 1 cup of purified water
  • a good bunch of fresh mint (I have ginger mint growing in my garden....so good)
  • Ice
Bring water to a boil.  Steep 2 tea bags and mint in water (I used a martini shaker...but you could do it in anything. Just make sure you have lots of room for ice) for 5-10 minutes.
Fill the rest of the martini shaker with ice and shake. Add a few cubes of ice to a glass and fill with your minty green tea and top with a fresh mint leaf.

Options: The options are endless. Add some stevia, agave syrup, lime, etc!

Tuesday, May 25, 2010


We are seeing more and more that high sugar intake affects all aspects of health. There have been many studies recently linking high sugar intake to many DIS-EASE's in the body including diabetes, high blood pressure, high cholesterol and even cancer.

The USDA recommends eating under 40 grams of added sugar per day. I believe that is still too high.

Many of us are getting much more than that. One can of coke typically contains more sugar than that.

Read labels to see how much sugar you are getting on a daily basis. Where can you cut back???

Shepherd’s Pie

Source: The Hormone Diet By: Natasha Turner

2 medium sweet potatoes
1 tsp extra virgin olive oil
10 ounces of lean ground turkey
3-5 cloves of garlic
1 onion chopped
1 tbsp extra virgin olive oil
1 tsp sea salt
Black pepper to taste
¼ tsp of thyme
1 tbsp spelt flour
1 cup organic vegetable broth
1 tsp Worcestershire sauce
1 cup of frozen peas and carrots

1. Bake the sweet potatoes, remove skins and mash the flesh with 1 tsp olive oil. Set aside
2. Preheat oven to 400F
3. Heat the olive oil in a skillet, add the turkey, garlic and onion and cook until turkey is lightly browned.
4. Add the salt, pepper, thyme and flour and mix well.
5. Stir in the vegetable stock and cook until thickened
6. Stir in the Worcestershire sauce, along with the peas and carrots. Cover and simmer for 20 minutes
7. Transfer the turkey mixture into a casserole dish and spread sweet potatoes on top.
8. Put the shepherd’s pie in the oven and bake for 15 minutes. Serve.

Sunday, May 23, 2010

Very interesting talk on cancer! It all goes back to eating a whole foods diet rich in brightly colored fruits and vegetables.
"What we eat is like our chemotherapy 3 times per day"
~William Li~
......when we make the right choices!

Friday, May 7, 2010


Dark green leafy vegetables are nutritional superstars!! These well researched vegetables are known to have anti-cancer phytonutrients as well as an exceptional nutritional profile with very few calories. Aim to enjoy one or more servings daily! I make this quick and easy recipe many times per week!

• 1 head of Swiss chard, kale, collards, mustard greens, beet greens, bok choy or spinach (or a mixture)
• Onions, leeks and/or shallots
• 1-2 garlic cloves
• 1-2 tsp of olive oil or coconut oil
• 2 tsp of soy sauce or tamari

Sauté onions, leeks or shallots until tender. Add greens and garlic. Gently cook down. Add soy sauce and enjoy

Tuesday, May 4, 2010

‘Crustless’ Quiche

This quiche is a quick and easy breakfast, lunch or dinner. It is filled with lots of antioxidant packed veggies and great protein from the eggs.

• 2 tbsp of olive oil
• 1 medium onion, finely chopped
• 2 cups of broccoli
• 1 clove of garlic
• 1 cup of thinly sliced mushrooms
• ¼ cup finely chopped (low sodium) sun dried tomatoes
• 6 large eggs
• 4 ounces of goat cheese (optional)

Preheat oven to 350F. Heat the olive oil in a large skillet over medium heat. Saute the onoinsfor 8-10 minutes until soft and translucent. Whole the onion is sauteing, steam the brocolli until bright green. Add the steamed brocolli, garlic, mushrooms and tomatoes to the onion and saute for 8-10 more minutes, until the brocolli softens. In a large bowl, combine the eggs, cheese, and salt. Stir in the sauteed vegetables, then pour mixture into a oiled pie plate.

Bake for 30 to 35 mintues, until browned around the edges and cooked through. Let the quiche cool for 15 minutes or so and then serve. Enjoy!