Makes 12 frittatas
1 cup chopped fresh spinach
1 cup chopped red bell pepper
2 tablespoons chopped red onion
1 cup chopped cilantro
1/2 cup hemp milk (or any non-dairy milk)
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 cup Feta cheese (optional)
Prep time: 10 mins
Cook time: 25 mins
Preheat oven to 350 degrees F (175 degrees C). Use non-stick pan or use olive oil to oil the 12 muffin cups.
Heat olive oil in a skillet over medium heat; cook and stir bell pepper, and onion in the hot oil until softened, 5 to 10 minutes.
Whisk eggs, milk, cilantro, spinach, salt, and black pepper together in a bowl. Mix cooked vegetables and feta cheese into egg mixture. Spoon about 1/2 cup mixture into each muffin cup.
Bake in the preheated oven until frittatas are set in the middle and lightly browned, about 20-25 minutes.
Making ice cream in a blender is a little tricky.
Pay attention to the amount of ice (assuming you are using ice cubes from a
tray or ice maker). If using crushed ice, use a 1/2 cup more.
Recommended to add wet ingredients and/or fruit, then finish by filling with ice near
the top of the 64oz blending jar – usually around 3 cups of ice. Use less ice if using
This is one of those recipes to watch carefully along the way.
DO NOT OVERBLEND (you’ll end up with chocolate soup).
Taste along the way, as you add the fruit or stevia.
2 tbsps Raw Cacao Powder
4 oz hemp milk (almond or rice milk can be substituted)
2 tbsps Coconut Butter
1 tbsp Vanilla extract
1 frozen banana
2-3 drops stevia (optional; recommended to leave out if using banana)
3-4 cups of ice
Serve immediately. (Can be placed in the freezer for 5-10 minutes if needed).
And I’m continuing my commitment to being open and vulnerable.
As a health and wellness coach, I strive to ‘walk my talk’ and practice daily self care (although I am by no means perfect). And taking good care of myself includes being emotionally and spiritually well – ’cause ya know, we can eat all of the broccoli on the planet but if we don’t like ourselves or we’re constantly ‘feeding’ ourselves criticism and negative self talk, we will not be well.
So full disclosure and some of you already know this but many do not – this past year has been quite the roller coaster ride for me. During the past year I separated from and ultimately divorced my husband. As you might expect, it was heartbreaking. Of course no one gets married – commits to being someone’s partner for life – with an expectation of the whole thing ending.
I spent much of the last 9 months soul searching, going within and allowing myself to feel ALL of the emotions that I experienced. I cried a lot of tears.
I am definitely not writing this for sympathy. I know all of us experience pain. It is a natural part of this journey we call, life.
I’m sharing this with all of you because these last 9 months have been the most profound life altering time for me – a shedding of who I’ve known MYSELF to be.
Ultimately I have begun paving a new path for how I actually experience my own life.
But how? How did this happen.
I started to really look at ‘what does it mean to love someone?’ and “what does it mean to love myself?”. I began to see that the 2nd question was actually more important. Loving oneself, fully and unconditionally, has a profound impact on the depth of love available to give to someone else.
I recently asked a new client what unconditional love was for him and how might that look in his life. He said he had no idea but immediately thought of his child.
I don’t have children but I know from the many people in my life who do, that a parent has immediate and unconditional love for their child. They will do ANYTHING for them.
So I ask you to consider, what are the ways in which you love your self unconditionally?
And what might alter in your life if you did?
The new approaches and behaviors in my life have happened slowly, gently, and you could even say it’s been a honeymoon period. Yes, it may sound unusual but I’ve been having a ‘love affair’ with myself. (I hope you are smiling…writing this actually made me laugh). 🙂
Obviously you don’t need to end your relationship or your marriage in order to give this to yourself.
This new lease on life, a new relationship with and for myself has emerged for me from slowing down and tuning into my physical, emotional and spiritual needs. I’ve slowly integrated new habits of loving myself, that I now practice on a daily basis.
So I want to share with you some of the practices I now have.
daily gratitude – each day I write down 5 things I’m grateful for in my life, for that day (ie this can include people, experiences, or ‘things’). You would be amazed at the powerful impact this has on how you feel about yourself and your life.
appreciate and acknowledge myself – each day I write down 5 things I want to acknowledge myself for (this can be something I did or didn’t do…like not eating sugar or being patient with someone or not honking at a crazy driver…you get the idea).
be kind – each day I find something to tell myself that is kind or loving. Could even be as simple as “I love you” (And yes this will seem strange too, at first, but that’s only because we often don’t do it).
One of the most important habits I now have is a regular reminder that I do not need to look outside myself for self worth, value and love.
Knowing who I am and the love that I bring to the world around me is now being sourced from within. I now put myself at the top of the list. It doesn’t mean that others are not as important; it just means I’m now just as important.
I truly believe it is only through giving to yourself that you can give of yourself, fully, to others.
Nurture yourself. Take care of yourself. Love yourself.
You are worth it.
Valentine’s day: a day so many of us go out of our way to abundantly acknowledge, celebrate, and demonstrate love for the people in our lives.
But has it occurred to you to include yourself in that lovefest? Are you lovin’ on yourself today?
Did you appreciate your body and all it does? Did you show love to your body — your one and only permanent home — with the same care you show for the physical home you live in?
But let me tell you, until recently, genuinely and unconditionally loving myself and my body was not my experience. You see, I don’t look like most women in our society. I don’t fit our cultural definition of a beautiful woman.
I am bald.
I have no eyelashes; I have no eyebrows.
I have lived with alopecia areata for 37 years, an autoimmune disease that causes sufferers to lose their hair. I have worn a wig for the last 12 of those years. Seeing my own true beauty has been difficult.
In 2013 this changed. I began asking myself, “What does it really mean to love someone? And what does it mean to love myself? How might that look in the day-to-day living of my life?”
I’ve really taken the phrase “love the one you’re with” deep into my heart and soul.
I started practicing gratitude and appreciation everyday. I started truly looking at myself, allowing myself to see the preciousness of my body. I began looking at my photo, the one you see of me here, every day.
For the first time ever, I have the freedom to show myself to the masses without my ‘do’ — and I can genuinely say I love me.
But this didn’t happen overnight. Just like in any relationship, trust, appreciation, commitment, and unconditional love blossom over time.
Would we ever in a million years say to another human being the critical, self-deprecating, belittling, and degrading things we often say to ourselves?
I started treating myself the way I treat others. I started looking for things to appreciate about myself, about my body and all of the incredible functions it performs every minute of every day. I now celebrate my own beauty — both inside and out.
What would it take for you to be your own BFF? After all, YOU are the one and only person who is guaranteed to be with you for your whole life.
You might want show yourself some wild, passionate love for a change!
Being a holistic health coach has allowed me to learn and discover what my body, mind, and spirit need — what loving myself looks like. I pay attention when I need some extra sleep, and I get it. I respect the food that’s best for me and my body. I fully express what I need to say, and I don’t dwell on upsetting situations anymore. I don’t worry about what others will think of me.
All of this self love has brought me greater freedom, joy, and love in my life.
And, because of the many new habits I’ve adopted, I’m incredibly grateful to say that my hair is coming back!
Brene Brown says in her newest book Daring Greatly, “I think our capacity for wholeheartedness can never be greater than our willingness to be broken-hearted. It means engaging with the world from a place of vulnerability and worthiness.”
This journey of self-discovery, vulnerability, and learning to love all of who I am, has lead to this very moment: the opportunity to share one of the most difficult challenges of my life with you.
Because it doesn’t take courage to fully be me. It only takes love.
1 tbsp Coconut oil
1 cup water
1 inch piece fresh ginger, diced
1 inch piece fresh turmeric, diced
2 cloves garlic
1-2 tbsp white miso
bunch fresh cilantro, chopped
bunch fresh curly parsley, chopped
In a saucepan, saute ginger, turmeric and garlic in coconut oil, approx 1 minute. Add in water, bring to boil. Add in miso. Bring to boil. Cover and simmer approximately 10-15 minutes. All miso should be dissolved. Pour into bowl. Add parsley and cilantro once served.
There are many documented reasons to reduce sugar intake. Some of those reasons include that it inhibits our immune system and makes it more challenging for our body to fight off colds, infections and heal. It increases inflammation, which then makes it even more difficult to deal with an autoimmune disease. It can exacerbates symptoms of certain diseases and can trigger the onset of others.
Sugar is also addictive, it adds empty calories, increases cholesterol, increases blood pressure, as well as increases fat storage.
So what are the alternatives? Thankfully there are many different options that we can include in our baking, cooking and every day foods to not be deprived of the delicious tastes of sweetness! Here are just a few good options for you to try out.
HONEY: Honey is made by honeybees from plant nectar. Unheated and unfiltered raw honey is cloudy and contains healthful propolis and pollen. Although it is a simple sugar, less is needed because it’s sweeter than white sugar. Honey is a very versatile sweetener and is excellent in baking. It should not be given to children younger than two.
MAPLE SYRUP: Maple syrup is the boiled sap of sugar maple trees. Grade A is light and from early sap runs. Grade B is from later runs and has a stronger flavor. Organic is best to avoid residues of chemicals often used in the tapping process. Crystallized maple syrup is available as a sprinkle. Refrigerate to inhibit mold.
MOLASSES: Molasses is a by-product of refining sugar cane. Blackstrap is slightly sweet, comes from the final press of sugar cane and is a source of iron and calcium. “Unsulphured molasses” indicates no sulphur dioxide was used in extraction or as a preservative.
STEVIA: Stevia is derived from a perennial shrub with leaves 30-times sweeter than sugar. It has no calories and may be useful for people with diabetes, hypoglycemia or candida. Available in powdered, liquid, concentrate, tea or tablet form.
Looking for a way to reduce that craving for sweet, altogether? Increase dark leafy greens (or sometimes even a green apple will do the trick) and increase healthy nurturing fats (nuts, seeds, avocados, for example). The fats will keep you satiated, help reduce the craving and the greens will provide much needed nourishment that is often depleted when we eat sugar.
While I am incredibly grateful for the abundance I experience in my life, this year has presented many challenges for me and as I’ve weathered some storms, I’ve begun to see how important it is to speak MY truth.
I’ve begun to uncover some places where I’m ‘hiding out’. I invite you to look in your own life.
Do you have areas of your life that you don’t want anyone know about?
Living with a ‘secret’ is a heavy burden to carry, especially if much of your life is an open book as mine has become. These ‘secrets’ not only take a toll on our emotional and spiritual well-being but also impact our physical health.
So…I have a few big REVEALs for you that I’ll be sharing over the coming months.
One of them, I’m finally coming clean about today! Ready?
I really am NOT making light of addictions and I’m truly not kidding. I have been addicted to sugar for much of my life. It has taken several years to finally get a handle on it. (Some of you may remember over 2 years ago I publicly declared I would
be living my first year of my life without sugar…only lasted a few months).
Its been a difficult road to travel. There were many times I said ‘ok this time I’m really going to do it’. Well over the many months of feeling incredibly frustrated, disappointed and not knowing how to get the sugar out and keep it out, I finally had a breakthrough! SHAZAM!
I’ve tried many different approaches and the breakthrough came when I began to see what was truly important to me and WHY it was so important to me to do this.There were a few things that shifted for me.
1) LOVE – I began to really investigate what it means to truly honor, value and love myself. As I started to do this, I could clearly see that loving myself means giving my body the best possible food that I can. It also means eating food that I love. We’re not talking deprivation! 🙂 I wanted to feel good, have lots of energy and have longevity. Knowing that sugar inhibits the immune system and contributes to bodily decay, I finally said – NO THANKS!
2) SWEETNESS (other than food). One day I decided that I would allow myself to enjoy the sweetness of life in as many ways as possible without having to ‘ingest’ it. No sugar; no eating any sweet foods for the whole day. Turned out to be one of the best days of my life! The incredible ‘sweetness’ in the way of conversations, interactions and appreciation that I experienced far outweighed the need to eat sugar.
3) OTHER SWEETS – Now that I finally have sugar out (and on a RARE occasion that it sneaks in), I have totally control over it. It does not control me. The one sweetner I regularly use now is stevia. This is the only known sweetner that does not increase blood sugar and wreck havoc, well with every system in our body, like sugar and many other sweetners do. If you’re moving over gradually, go for raw honey, black strap molassess or coconut nectar. All good replacements. And make sure to read labels too! Eating fruit (in small amounts) as a replacement for those other sweet treats is a good direction to move as well.
Here’s to a sweet energized life (not a sugar controlled fatigue filled one)!
1/2 cup raw cacao powder
1/2 tblsp coconut butter
3-4 drops liquid stevia
Blend in a Vitamix or other high speed blender. Blend until thick.
6 oz Salmon
1 teaspoon of Coconut Aminos
Mix of Salmon Rub spices
Handful of Pomegranate seeds
Handful of Cilantro (fresh)
1/2 inch fresh turmeric
And I’m not just talking about a mani/pedi afternoon! (Of course those are great too)!
Taking a moment, as often as possible, to really honestly ask yourself what you need will not only provide you with some relief and satisfaction but a new sense of self and what’s important to you may emerge.
Your practice is exactly that…YOURS! It doesn’t matter what you do as long as it something that leaves feeling good, restored and loved.
Here are a few recommendations for rejuvenating, taking time out to rest, restore and to get in touch what is really needed for you to feel a deeper connection to yourself and the world around you.
Soulful Retreat Recommendations
1. Ask yourself as often as possible, especially in stressful moments, “what do I really need right now?” And then stop long enough to truly listen. If what you need can’t be given at that very moment, be sure to set aside some time that day or the next to fulfill your need.
2.Deep breathing – deep breathing exercising can be done anywhere, any time. Great for calming the mind and body
3. Fresh air everyday – getting outside for a short walk or justing sitting in a park, taking in the smells, sounds and beauty around you can provide a much needed reprieve from the day to day stress of life.
4. Take time out of your day to be still. Stillness can look many different ways but the most important part is to bring stillness to your mind. Bring some quiet to your being and allow your body to fully relax.
5. Ask for help. Oftentimes,in our busy world of very high expectations, we often feel like we need to go it alone. Part of restoring our body, mind and Spirit includes allowing others to contribute to us and support us when life gets a little rough.
Your experience of unconditional love, feeling cared for and even a state of bliss are just moments away!