keto · nutrition · paleo · Recipes

Colorful Cobb Salad

Colorful Cobb Salad (Serves 2) **Always use ORGANIC and/or local ingredients when possible! Ingredients 2 heads of romaine lettuce ½ cup cherry tomatoes 1 avocado 3 eggs 5 slices of organic or local bacon For the chicken breast: 1 boneless skinless pastured chicken breast 1 tbsp coconut oil ½ tsp sea salt ½ tsp pepper… Continue reading Colorful Cobb Salad

Health Facts · Inspiration

The Final Straw to Change

What is the final straw for change for YOU? I know for me, it’s feeling like crap. Aka: fatigue, brain fog, digestive issues, skin breakouts, moodiness, irritability and anxiety…sometimes mild depression too.  When I feel like I’m on a hamster wheel: eating sugar and drinking coffee because I’m exhausted and then having a glass of… Continue reading The Final Straw to Change

Health Facts

My Blood Sugar Crash

I recently started back on my morning smoothies to get all of my greens and super foods into my day in one shot.  Well, let me tell you how my body responds to sugar in the morning: LIKE CRAP! I know it looks pretty, but looks can be deceiving! 9am: Smoothie Recipe: 1 cup organic… Continue reading My Blood Sugar Crash

Health Facts · Recipes

Lemon Water Benefits

Many of my clients come to me for nutrition counseling but lemon water is something I recommend to everyone after reiki sessions and facials!  It has SO many benefits. Lemon Water Nutrition Facts Lemons are loaded with healthy benefits, and particularly, they’re a great vitamin C food source. One cup of fresh lemon juice provides… Continue reading Lemon Water Benefits

Health Facts

The Fight to be RIGHT About Diet

Good or bad? RIGHT or WRONG? What SHOULD I be eating?  We all have an idea of what we THINK is right to eat…to meat or not to meat? Raw vegan or Paleo? These are the questions we ponder when we have decided to adopt a “healthy” lifestyle.  Once we get fixated on a diet we think… Continue reading The Fight to be RIGHT About Diet

Health Facts · Inspiration · Uncategorized

What Does the Vital Mama Eat?

Well folks, let’s start with saying I’m far from perfect!  I personally live by the 80/20 rule. Let me point out that not everyone can live by this rule, and I still teeter on the ‘not being able to be moderate’ scale.  For some people, it’s easiest to give something up- completely. For others, moderation… Continue reading What Does the Vital Mama Eat?


HOW to Get Kids to Eat Healthier

Let’s talk about HOW to get your kids to eat healthier to start with… Of course it is ideal to start introducing whole foods when they start eating around 6-8 months. This sets the stage for a better palate for healthy foods throughout life. But if you didn’t start early, no worries! There are lots… Continue reading HOW to Get Kids to Eat Healthier