Smooth Cool Tropical Delight “Ice Cream”

Looking for a cool, delicious summertime treat?!

This one is dairy free, reminds you of a tropical island and is so so refreshing!  I made this for guests one evening and it was a hit!

This dish contains NO ADDED sugar making it a great option for a snack or dessert or even a breakfast treat!

Bonus tip: add chia seeds and a handful of greens for extra health benefits! (However if you do add greens, it will loose the pretty color.)

*You can also freeze this in a container to eat later.

Smooth Cool Tropical Delight “Ice Cream”


  • 3-4 cups frozen pineapple
  • 1 banana
  • 2 cups coconut milk, chilled
  • 2 tsp vanilla


  1. Put all ingredients in a blender.
  2. Blend well. Serve immediately.

10 Things To Do When You’re Having A Rough Day

Bad days. Hard days. Rough days. We ALL have them. Sometimes there are seasons of life that they seem to appear more than we would like.  On some of those days, we handle it like a pro. Practicing our grateful attitude, staying on track and making choices that benefit us. Then there are those days that we just can’t seem to get it together.

What I’ve learned through a difficult season of my life is that we HAVE TO acknowledge where we are at and we MUST give ourselves grace during this period. Chances are the rough patch will pass and we will come through it with new growth.

So for this one particular day when you’re finding it hard to keep a positive mindset, read through this list. Pick one (or more) things and DO IT. It’s not a guarantee to fix things BUT it will give your mind a break and you will possibly find yourself just a little bit happier! 🙂

  1. Turn happy music on, loud.
  2. Let the sun from a window pour over you.
  3. Make yourself a fancy drink.
  4. Only speak in a pleasant tone. Sarcasm is OK.
  5. Take a break from social media.
  6. Laugh. A lot. Laugh really loud.
  7. Take a walk. Run outside through the sprinkler. Blow bubbles.
  8. Smile big for no reason. Even if it feels annoying.
  9. Read a story. Play with your kids.
  10. Make something. Bake. Get crafty.

I want to hear from YOU!! What things do you do when you’re having a rough day? 

Blueberry Baked Oatmeal {Gluten Free}

One of my favorite old time breakfast meals. A twist on the traditional bowl of oatmeal.

I have been loving oats lately. They are a great source of fiber, B vitamins, protein (5-7 grams in 1/2 cup) and antioxidants. Plus it is very filling. I get on my egg and smoothie kick and tend to forget about oatmeal which is a great breakfast choice. (Or a snack like these delicious cookies)

To make this DAIRY FREE:

  • replace butter with coconut oil, melted.
  • replace raw milk with your favorite dairy alternative: almond, cashew or coconut

*Use CERTIFIED GLUTEN FREE OATS to ensure your oats are gluten free. (Naturally oats are but they are usually processed in a facility with wheat which can result in cross contamination).

*Avoid using quick oats which are highly processed, loosing vitamins, fiber and minerals. Rolled oats are your best option here.

If you practice food combining, this recipe is still delicious without the blueberries. You can also add bananas as well.

Blueberry Baked Oatmeal {Gluten Free}


  • 1/4 cup butter
  • 1/3 cup maple syrup
  • 1 egg
  • 1/1/2 cup rolled oats
  • 1/3 cup blueberries
  • 1 tsp cinnamon
  • 1 tablespoon ground flax
  • 1 tsp baking powder
  • 1/2 tsp pink salt
  • 1/2 raw milk


  1. Cream together first 3 ingredients.
  2. Add rest and mix well.
  3. Bake in 8x8 glass pan at 350 for 20-30 minutes.
  4. Serve with milk, nuts, etc.

3 Healthier Drink Options To Buy At Your Grocery

Healthier Drink Options To Go!

Today we are talking about drink options when you’re out and about.

One of the important things to look at when buying a bottled drink is the sugar content.  Most contain WAY more than we need. Growing up as a Pepsi girl, when I started my health journey I had to say bye-bye to that one. Nowadays when I drink something besides water it could be coffee, healthy lemonade, green juice or kombucha. (Although still working on loving the last one;) It works great if you can make your drinks at home and take with you, however that is not always an option, so today I am sharing three drinks you can pick up at your grocery that I have personally tried and liked.

Suja juices: these are fantastic. Organic, cold pressed. This is a brand I recommend if you can’t make your own. They have different flavors and I personally love the green ones. This company has also come out with many new varieties recently. Side note: The thing about juicing is while it is a great nutrient boost, relief for our digestive system, etc;  it can also be unhealthy. If you juice mostly fruit, the sugar content will be high. Much more than we need. Since the fiber from the fruit is not there, it will be a sugar rush to our system. (Which is why I prefer smoothies or blending the fruit) Look at your ingredients and choose wisely. Click to learn more.

Bolthouse Farms-1915 Organic: This brand can often times be on sale at our grocery and I will occasionally pick one up. Although I prefer the Suja, this one is another good choice. Once again, check the sugar content.

Kombucha: This is a drink I have had a hard time coming to really like. It is a great option if you are craving something fizzy & carbonated. It also contains probiotics which are good for our gut. Kombucha can also contain high amounts of sugar. The one pictured above has 2 grams per serving, which is super!

There are many bottled drink options available. Just remember when you are buying them to check your labels. Stay away from the ones filled with sugar, artificial flavors & colors, preservatives and other unnecessary crap. 


Healthy Oatmeal Breakfast Muffins

Nutritious Oatmeal Muffins-Perfect to grab and go!

Who wants something nutritious AND delicious to grab as they are on their way out the door?! Whether you want to eat them for breakfast, or take them to a brunch, or snack on one in the afternoon, whatever your hearts desire may be: These muffins are a wonderful choice!

Rolled oats, ground flax & the applesauce provide an excellent source of fiber which is essential in keeping your digestive system moving. You can change up the flavor by adding different little things to your mixture. Chocolate anyone?

One of the more common things I hear with people is not having/making the time to eat breakfast. Having these in the refrigerator to grab and go is perfect!


  • These muffins with coconut cream & blueberries on top are yummy!
  • Check your oats to make sure they are certified gluten free. Naturally oats are, but they usually are packaged in a facility that also processes wheat and can have some cross contamination.
  • Cinnamon sprinkled on top is absolutely delicious.
  • If you let these cool in the fridge overnight, they will be less likely to stick to the liner.
  • You can add a handful of chocolate chips as a treat. (I like this brand)
  • I think you could add some protein powder in place of the oats but I have not personally tried this.


Healthy Oatmeal Breakfast Muffins


  • 5 cups rolled oats
  • 2 1/2 cups applesauce (unsweetened)
  • 1 tsp salt
  • 1/3-1/2 cup honey or maple syrup
  • 2 1/3 cups water
  • 1/4 cup coconut oil
  • 2 1/2 tsp vanilla
  • cinnamon, coconut, walnuts, ground flax (optional add-ins)


  1. In a large mixing bowl, combine dry ingredients and mix.
  2. Add wet ingredients and stir well.
  3. Pour into cupcake liners/muffin tins and bake for 21 minutes.

My Favorite Digestive Supplements + A GIVEAWAY!

Digestive Supplements + A GIVEAWAY

Today I am talking to you about supplements that I personally use to amp up my digestion! I’m also excited to host a giveaway of 2 products I use and love!  But first I would like to define the meaning of the word supplement as I am using it in this particular blog post. That definition is: “something that enhances something else when added to it.” 

As you know, digestive health is a big focus in my health coaching practice. Time and time again it is proven to us that having a healthy gut is crucial to our well being. As Hippocrates once said, “All disease begins in the gut.”

Now while I am a big believer in keeping your gut in tip top shape by nourishing it with proper foods, I also know that sometimes we need a little extra help and most everyone can benefit from taking a probiotic on a regular basis. {This post is specifically talking about supplements, not the food/nutrition side of a healthy gut.}

Here are 3 of my favorites digestive aids:

  • Probiotic: Our gut needs “good bacteria” to thrive. Probiotics can be consumed as fermented foods. That being said, most people do not get enough of these foods in their diet which is why I recommend taking a probiotic. Daily if you are in the healing stage; every other day if you are in the maintenance stage. This is a brand I have tried and like.
  • Essential oils: Ginger, peppermint, fennel, lavender & coriander are a few that benefit your digestion. For the days when maybe you have overindulged, or accidentally ate something that doesn’t agree with you. I carry a blend with me when I travel that really helps soothe my belly. It’s easy for your stomach to get “off” when you travel and this oil helps with that. (Side Note: I do not sell or advocate for just one brand of oils. There are several good companies that I trust and personally use a variety of brands. Find one that works for you. Research it and buy from a local distributor if possible.)
  • Ginger Tea: has soothing properties which are good for an upset stomach and can help relieve nausea.  I like this one.

{For a $10 off your first time order of $30 or more at Vitacost: click for your referral link}


What: 1 bottle of PB8 Probiotic and 1 bottle of DigestZen from doTERRA

How to enter: Comment & Share! Share your favorite color in the comment box below and send a copy of this blog post to a friend who you think could also benefit from these 2 amazing products!

Deadline: sweepstakes end Thursday (23rd) at 6:00 p.m. (CST)

Winner: CONGRATULATIONS LINDSEY WOLF!! Your name was chosen! Please contact me via email to claim your prize!


Smoothie Cups {Recipe}

“I need an easy, delicious, healthy & quick recipe.” Sound familiar?

The Greek yogurt in the fridge was needing to be used and my freezer contained no healthy snacks. I decided to combine my Creamy Fruit & Yogurt Bowl recipe with a smoothie to create a frozen yogurt dessert.  It turned out delicious!

Organic Greek Yogurt can be a healthy addition to your diet if you can handle dairy.  Please choose organic & milk from grass fed cows. I also recommend the unsweetened kind. Sweetened yogurt usually has WAY too much sugar in it. Buy the plain and add your own sweetener if needed.

You can tweak this recipe to your own liking or use whatever you have on hand. I used pineapple juice to lightly sweeten this version. Other alternatives could include a banana, different seeds, a sweetener, leave some chunks of berries in there or even add some greens! In the recipe below, I did not show measurements of each ingredient as it depends on how much yogurt you start with on what you will need. Guess you will use some good ole finger lickin’ testing! 🙂

After blending everything up and putting it in the cups (which took 15 minutes) I put them in the freezer.  A couple days later, these worked fantastic for a quick snack on the road.  Set them out for awhile to lightly thaw before eating or they will be quite hard!

4 ounce plastic cups with lids are perfect for this recipe. I found mine here.

Smoothie Cups {Recipe}

Smoothie Cups {Recipe}


  • organic, plain Greek yogurt
  • berries (strawberries, blueberries, etc)
  • greens (optional)
  • chia seeds
  • maple syrup (optional)
  • pineapple juice


  1. Blend yogurt and berries into desired consistency.
  2. Add rest of ingredients.
  3. Put in containers, freeze.


Chocolate Pudding

I had a craving for chocolate pudding. From scratch. Using real food ingredients. That tasted delicious. I made this recipe, waited patiently for it to cool and sighed with delight when I tasted it! It was wonderful and tasted exactly how I hoped it would. SCORE. Now this recipe is mostly dairy free.  I don’t know if you could replace the butter with coconut oil or not, that would be something to experiment with.

You can add whipped cream on top (use coconut cream to make it dairy free), berries, mini chocolate chips, granola, or just eat it!



Chocolate Pudding


  • 2 1/2 cups almond milk
  • 3 egg yolks
  • 1/3 cup maple syrup
  • 1/4 cup cacao powder
  • 4 tablespoons arrowroot powder
  • 1/4 teaspoon pink salt
  • 3 tablespoons butter
  • 1 teaspoon vanilla
  • 1-2 tablespoons chia seeds (optional)


  1. Whisk milk, egg yolks, maple syrup, cacao powder, arrowroot powder and salt in a saucepan on medium heat on the stove. Stir constantly until mixture begins to thicken.
  2. When mixture thickens, remove from the heat, add vanilla and butter.
  3. Whisk until smooth.
  4. Transfer to bowl and cool in the fridge.
  5. Add chia seeds directly into pudding before refrigerating or sprinkle on top.

*inspired by

Thanksgiving Day Tips

Thanksgiving! Family, friends, food, laughter.

Love this time of year! Our day usually consists of a big family get together with lots of eating, laughing, games & fun. It is so easy to over indulge on this day but we all know it’s never worth it to feel yucky afterwards.  For me, it’s important to enjoy the day without feeling guilty about what I should or shouldn’t be eating. Use that day as your “moderation” and enjoy it to the fullest. That being said, consider taking smaller portions and pass on the foods that you don’t really love. It’s just not worth it to be super full! Being the guest, you can’t control what’s being served. However, if you are participating in the menu, plan to bring a dish that is healthy but still delicious.

Tips for a successful Thanksgiving for you and your body!
  • Eat plenty of leafy greens, broths & veggies during the week. Skip the sugar, you will probably get enough of that on Thursday. 🙂
  • Eat a balanced breakfast & snacks leading up the the “feast”. Include protein & healthy fats. This will help you balance those blood sugar levels which will in turn keep you from reaching that crazy hunger and ultimately keep you from overeating.
  • Take a 20-30 minute walk or include some sort of movement after your meal.  This will stimulate digestion and make you feel better especially if you ate just a little too much.                                                                             
  • Chew Your Food. Put down your fork after each bite.  Chewing breaks your food down from larger particles into smaller ones that are more easily digested. This will help our digestive system out tremendously.
  • Drink plenty of water or hot herbal tea throughout the day. 
  • Take a digestive enzyme. 10-15 minutes before your meal with some water. An enzyme will assist the body in breaking down proteins and sugars.
  • Have fun, be thankful, enjoy!! This day is about thanksgiving, love, family, gratefulness. Enjoy!

Happy Thanksgiving!


3 Ways To Improve Your Digestion In The Next Week

As you know, a healthy gut is a special focus in my health coaching practice. For me, healing my gut changed everything! Day after day millions of people around the world struggle with some type of digestion problem: Gas, bloating, constipation, diarrhea, upset stomach, acid reflux;  the list goes on and on.  Poor digestive health weakens the immune system, causes nutritional deficiencies and hormonal imbalances and weakens all organ function.

What is normal digestion?
  • Your bowels should move EVERY day. Not every other, not 2 times a week, not once in 2 weeks; EVERY SINGLE DAY.
  • Your stools should be normal. Here is a handy chart to show you what that looks like. Types 3, 4 and 5 are what you want.
  • Having a bowel movement should come easily, not having to strain or push hard.
  • No gas or bloating.

Your digestive system is very powerful and there is a lot going on in it. The points listed above are just a few signs of it working properly.

If you are someone who struggles with these types of issues I want to encourage you! There is hope for healing! I look back to a time in my life where it was SO frustrating and I felt there was no way around it. Thankfully that was not true and healing began to take place.

There are many factors that play into having a healthy gut. I am going to give you 3 easy tips that you can start incorporating RIGHT AWAY!
  1. Drink enough water. What is enough? If you are someone who doesn’t drink much at all, start out drinking half of your body weight in ounces. Eventually you want to achieve 1 liter (33.8 oz) for every 50 pounds of body weight. Start your day with warm lemon water to get those digestive juices flowing for the day.
  2. Take a probiotic. Most of us don’t get enough of the good bacteria from foods so supplementing with a high quality multi-strain probiotic is always helpful. From the food we eat, the antibiotics we take, to the stress in our lives, all those factors strip away the good bacteria that our body needs.
  3. Get moving. Walking and movement stimulates the contraction of your intestinal muscles. If you sit a lot, this can make your bowels very sluggish. Aim to get plenty of movement in your day. Taking a walk, doing an exercise video, running around the yard with your kids, taking a exercise class, going on a run, taking the stairs, etc.

Bonus Tip: Remove gluten.  This is one that if you struggle with digestive issues, removing gluten for a period of time (maybe forever) is a necessity. This is something we ALWAYS work on in my coaching practice. It did not make the prior list due to the fact that this can be a very overwhelming process and can be easier accomplished if working with a professional. 


I hope this challenges you to take action today! What step(s) will you incorporate?