How I Used To Be (+ Poem)

One of my life lessons is that I get lost in intimate relationships.

In the past this led me to make decisions that I've quietly regretted, harboring resentment towards the other person (and myself) that came across as coldness or lack of attention.

What would have helped me greatly is the question: "What do I want?"

But I didn't know I could ask that. Growing up I did what was expected of me… be a good daughter, go to college and get good grades (completing it in the acceptable timeframe), get a good, steady job that provided benefits. Get married, buy a house and plan for kids.

It turns out I didn't want most of those things—except being the good daughter of course ;). So I ended up un-doing most of those decisions in order to be free.

Which leads me to ask the all important question:

What do I want?

I want it all. I want to be free in an intimate relationship….where my partner and I are both fully living as our True selves and are connected to each other and the world.

What do YOU want?

With Love,

Letting Go

What if I could relax my rigidness,
and let go of all those unhelpful rules that my mind has collected over the years.
And slipped instead into how I really feel,
and what I really want—at my True core.
And give you the space to do the same.
How would that feel?
What could we create being our True selves.

                                ~Lauren Malloy

The Only Constant Is Change (+ Poem)

I've been quiet lately because I've been fully stepping into my purpose as a Sex + Relationship Coach and a Spiritual Teacher of Love. 

Health coaching was a natural precursor to this work.

Think about it—would you regularly fill up and numb out on fries or ice cream or cocktails if everything was going well in your relationship and you felt filled with love's bliss? 

So why don't I just take one of my passions and make that my life's work? 

I've learned that it would never be enough. Each passion is icing on the cake of my life's purpose, but could never be my purpose. 

What I need in order to grow throughout my life and be fully self-expressed is communion with people. Which is also communion with love and life. 

Years ago a mentor had me imagine what my regrets would be on my deathbed. Those thoughts have never left my mind. 

That same mentor also taught me: the only constant is change. 

And so I continue on this beautiful, light-filled path. 

Now I teach conscious couples, who's strong passion for each other has dimmed, how to have deep intimacy, blissful love and transcendent sex. 

May you find a taste of that in this poem that I offer you:

His Touch Alone

He ever so lightly touched the back of my neck,
and every inch of my body responded.
He more than touched me physically;
he felt into me with his consciousness.
He was grounded, present. He was with me  body, mind and spirit.
His touch alone could have kept me alive for days or weeks or months.
But he kept going…

                                                  ~Lauren Malloy


With Love,

The Cave + The Treasure (+ Recipe + Video)

During my years of self development, quotes have always helped solidify what I was feeling inside but couldn't articulate.

The best quotes rocked me to the core and gave me necessary clarity.

There was one recently that helped me make sense of something that I've been drawn to like a moth to a flame but couldn't fully embrace:

"The cave you are most afraid to enter is the one that holds the treasure you seek"  - Joseph Campbell

This is why I find myself going toward things that scare the crap out of me!

And why it's so worth it to continue to press through the fear....

~I want the treasure
~I want to never sleepwalk through my life again (that's the main reason I was depressed years ago)
~I want to keep remembering that life begins at the edge of my comfort zone, even if it's super-hard to get there

What's hard for you?

What's something you think might make you feel just a little more alive, but you just don't have the courage to go there yet?

-Having a difficult conversation with someone close to you in order to bring a breath of fresh air to the relationship?
-Thinking about steps you'd need to take to leave a horrible, stressful job?
-Is it fermenting veggies, like in my last post?

That might sound silly, but it's totally valid.

When I was in cooking school, many assignments gave me anxiety, until I eased into them and felt the resulting happiness, relief that it wasn't as hard as I'd feared and a sense of accomplishment.

A lot of clients have told me they feel intimidated at the thought of making milk kefir (yes, I'm still on a whole food probiotic kick ;D )

Milk kefir is a fermented beverage that contains beneficial probiotics.

-It's high in vitamin B12 which helps with the assimilation of vitamin A, which is required for looking younger naturally.
-It also contains vitamin K2, which prevents wrinkling and premature skin aging.
-It also helps reduce food cravings because the body feels more nourished.

I add it to my smoothie for creaminess and flavor (and for a jolt of probiotic goodness).

Here's a video that shows how I do it :)

Enjoy, and keep dancing at your comfort zone's edge.


Milk Kefir

-4 cups whole milk, pasture-raised (also called grass-fed) or raw
-1 packet kefir starter (I use Body Ecology)
-1 scoop prebiotic, to feed the starter (I use EcoBloom by Body Ecology) 

 Optional Equipment
-1/2 gallon mason jar
-canning funnel

1. Add packet of kefir starter and prebiotic to the jar
2. Heat the milk to 90 degrees
3. Pour milk into the jar and whisk so that it combines with the starter/prebiotic
4. Let ferment on your counter for 12 to 24 hours 

Making transfers

-Instead of using another packet when going to make a new batch of kefir, you can use 6 tbsp of the existing batch to create a new one; so that would be 4 cups of whole milk + 6 tbsp of existing kefir
-You can do this 6 times before you need to use a new kefir packet

Spring Clean Your Gut (+ Recipe + Video!!)

Ok. You're probably sick of hearing about your gut, but just stick with me.

Spring cleaning your gut is all about having good gut bacteria.

We hit on this back in the summer when I zoodled my pinkie nail right off (!) and countered the course of antibiotics I was put on with whole food probiotics.

What are some reasons why you'd want more good gut bacteria than bad?

To get glowing skin
To feel more satisfied after meals
To reduce sugar cravings
To increase digestion

And the #1 reason you want good gut bacteria….to lose weight.

Overweight people have more of a type of gut bacteria that causes them to extract more calories from food, making them gain weight.*

And now I’m gonna just go there and get a little graphic…

There was a ground-breaking study done in 2013 of twins where the gut bacteria from the obese twin was transferred into a thin mouse and the mouse grew fat.

And when the bacteria from the thin twin was put into a thin mouse, the mouse stayed thin as long as it ate a healthy diet.*

Pretty cool, huh?  (Nothin' like a little talk about fecal transplants to whet your appetite! ;D )

Anyway :) of the most awesome ways to boost good gut bacteria and get thin is by eating fermented (cultured) veggies.

Guess what I’m going to write next…

Yup, ferment your own veggies :)

It's not that hard (!), just give it shot. Below you'll find a recipe for Fresh + Light Cultured Veggies.

And to show you that fermenting is not that difficult once you wrap your head around the mechanics, I've made a quick video.

Enjoy and have fun with it!


* Info credit: Brain Maker, David Perlmutter, MD


Fresh + Light Cultured Veggies

-2 medium heads of tightly packed cabbage, shredded in a food processor (NOTE: keep the outer cabbage leaves, these will be used later)
-4 carrots, shredded in a food processor
-5 to 6 scallions, thinly sliced
-2 to 4 tbsp chopped fresh ginger
-1 to 2 tbsp red pepper flakes
-1 orange, juiced and zested
-1 to 2 garlic cloves, minced (optional but it adds good flavor)
-2 tbsp honey or 1-3 scoops of EcoBloom (a prebiotic, I use Body Ecology **)
-1 packet of a culture starter (I use Body Ecology **)
-some type of veggie for the brine (I used broccoli stalks), or you could use some of the shredded cabbage

-food processor
-very large bowl **
-high powered blender
-4 or 5 quart size mason jars (I bought a 6 pack)
-canning funnel **
-dowel (optional)

1. Take a packet of the culture starter and the prebiotic (honey or EcoBloom) and add it to a bowl with 1 1/2 cups of warm water (90 degrees); let it sit for at least 20 minutes.

2. After they are shredded and cut, put the cabbage, carrots, scallions, ginger, red pepper flakes, orange zest and garlic into a very large bowl.

3. While you are waiting for the culture starter to be ready, put the orange juice, the broccoli stalks, other greens or a handful or two of the shredded cabbage and add it to a blender with water filled about 3/4 of the way up the container (this depends on how big your cabbage heads are); blend well.

4. When the culture starter/prebiotic mixture is ready, add it to the brine.

5. Add the culture starter/brine mixture to the bowl of veggies and combine well, even squeezing the veggies with your hands a bit to create a bit more liquid.

6. Begin filling each of the mason jars, packing down the veggies very tightly with a dowel or the back of a thick wooden spoon; leave about 2 inches at the top for the veggies to expand and pour the rest of the brine on top of them, making sure they are covered in liquid.

7. Roll up a cabbage leaf and insert it at the top of each jar, still making sure the veggies are below the liquid; put the lids on.

8. Let the jars sit out at least 3 days, preferably a week and then refrigerate.

Creates many servings; if you have 1/2 cup a day with lunch or dinner it could last you about a month

**I'm an affiliate of Body Ecology and Amazon, so I get a small commission if you purchase through the links above 




Eat The Yolks (+ Recipe)

No recommendation has created more unsatisfied, grazing-all-day people than advice back in the day to reduce dietary fat.

Because that's when we started eating more carbs and sugar to make up for it.

I once ate a WHOLE box of Snackwell chocolate fudge cookies in one sitting. Not kidding. This was shortly after being "good" and loading up on carbs for dinner.

But back to the title of this post.

The food that strikes fear in the hearts of so many is the whole egg.

Fear of cholesterol and fat ushered in the era of the dreaded and tasteless egg white omelet. I've never had one that (fully) satisfied my taste buds or me for more than an hour.

And no one ever looks truly happy eating an egg white omelet.

But you should see the look of ecstasy on the face of a person who's just pierced the yolk of an egg over-easy.

When you eat the whites but not yolks you're eating a fragmented food, which will cause your body to crave the rest.+

Which means you're going to give into something else….like carbs or sugar.

You're probably going to say "But what about cholesterol Lauren??"

Cholesterol in foods has virtually no impact on the cholesterol level of your blood.+

The problem is when the cholesterol becomes damaged (oxidized), which causes inflammation and then narrowing of the arteries.*

To keep cholesterol from oxidizing, give your body good fats and cut back on carbs.*

You're also going to say "But eating fat will make me fat!!"


Healthy fat does not make you fat. Carbs and sugar do.

Healthy fat gets burned for steady energy, while carbs and sugar (if you eat too much) will get stored as fat.

And if you're eating a lot of carbs, sugar, even fruit or a fragmented food like egg whites, you're going to constantly look for the next meal.

Am I right? (I've been there too, so I know).

And if you're always hungry, you're gonna keep on eating.

So let's do this right and do this deliciously. The recipe below was inspired by a trip to an awesome country bar in Hoboken, NJ—yes, I was pleasantly surprised to discover there's one there—two actually!

Enjoy, my fellow whole egg lovers <3


Info credits:  +Dr. Frank Lipman, *Dr. David Permlutter


Creamy Deviled Eggs


6 eggs, pasture-raised
4 oz cream cheese, softened (pasture-raised, if possible) 
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp cayenne pepper
2 tbsp half + half
Capers and parsley for garnish, optional


1. Get a bowl of ice water ready as you bring a pot of water (enough to cover the eggs) to a boil;  Once boiling, carefully lower the eggs straight from the fridge into the water.  Cook for 12 minutes; keep an eye on the situation as you'll need to keep the heat high in order to get back to a boil, then reduce it to a slow simmer.

2. Once done cooking, gently remove the eggs and place them in the ice bath for at least 15 minutes. (You can even do this step the day before and keep the eggs in the ice water in the fridge until ready to use).

3. Peel the eggs, blot dry, cut in half lengthwise and remove the yolks; place the whites aside.

4. In a food processor, add the egg yolks, cream cheese, salt, garlic powder, cayenne powder and half + half. Pulse until just combined and fluffy.

5. Fill the whites with the yolk mixture using a pastry bag, small cookie scoop or spoon; top with capers and parsley.


Why So S.A.D.? (+ Recipe)

I've always gotten the winter blues, but one year it was the worst ever. Like, really bad.

This was during my training to become a certified health coach and we were encouraged to experiment with different kinds of diets.

Unfortunately, I chose January to go vegan.

Not the smartest timing.

Not only did I learn that depriving yourself of warming animal products during a time when you should be nutritionally taking care of yourself even more than usual feels pretty miserable (and cold!), I decided (because I do things like I mean it) to also stop taking my fish oil pills for the month.

Because I’m vegan now, right?

The results weren't pretty.

When I finally went back to eating normally (praise the Lord!) and taking fish oil again, I felt like a new woman.

What happened?

Ok, I've always been susceptible to Seasonal Affective Disorder (S.A.D.), but for years I'd also been taking fish oil pills, so I was always able to make it through winter relatively unscathed.

A few tropical vacations also helped ;)

S.A.D. has been linked to a biochemical imbalance in the brain, stimulated by shorter daylight hours and a lack of sunlight in winter. 

S.A.D. is also linked to carb cravings and weight gain.

But back to the fish oil…

Fish oil contains omega-3 fatty acids, which promote proper brain and nerve function. Recent studies also suggest that omega-3 fatty acids found in fish oil may be helpful in maintaining a healthy emotional balance.

There are three types of omega-3 fatty acids: AHA (alpha-linoleic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

AHA is plant-based (think flaxseed, chia and hemp), while DHA and EPA are marine-based. For the most effective type of omega-3, choose marine-based.

To go a step further, Dr. Perlmutter (a neurologist and author of the books Grain Brain and Brain Maker), recommends 1,000 mg a day of DHA.

It may also be necessary to up your intake of vitamin D in the winter. Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure.

Makes sense right? Since you aren't sunning your buns in the winter, your body isn't going to be making vitamin D on it's own. I go from 1,000 IU of vitamin D3 in warmer weather to 4,000 IU in colder.

You might be wondering why I didn't supplement with a vegan source of omega-3. Well, I did the next year (while continuing to eat delicious animal products) and I started to careen down the same S.A.D. path once again, until I went back on the fish oil.

But a more fun way to get omega-3 is through food! (You knew I was gonna say that, right?)

One of the highest sources of omega-3, aside from wild salmon, is sablefish (also called black cod or butterfish).

It's rich and buttery. In the recipe below I gilded that omega-3 lily by coating the fish in sprouted flax meal and I perfumed it with luscious, nostalgic nutmeg.

Savor it and smile :)


Info credit: Andrew Weil, Dr. Mercola and Psychology Today


Flax-Meal Crusted Sablefish + Quick Arugula Salad

Ingredients for the crusted sablefish
-2 tbsp flax meal
-1 tbsp ground nutmeg
-1/2 tsp salt
-1 or 2 tbsp ghee (or grass-fed butter)
-2 sablefish filets (I get mine from*

Ingredients for the salad
-1 tbsp apple cider vinegar with "the mother"
-1/2 tsp blackstrap molasses
-1/4 tsp nutmeg
-pinch of salt
-2 tbsp extra-virgin olive oil
-1/2 of a 5 oz package of pre-washed arugula

Directions for the sablefish

1. Combine the flax meal, ground nutmeg and salt in a dish and press the tops of the sablefish filets into the mixture.

2. Heat a pan over medium heat, add the ghee and then place the filets into the pan crusted-side down; cook for 3 minutes, flip, cover the pan and cook for another 3 minutes; turn the heat off and remove the pan from the hot burner; allow the fish to rest in the pan with the lid on for another 3 minutes and serve.

Directions for the salad

1. Add the vinegar, blackstrap molasses, nutmeg and salt to a salad bowl and combine with a whisk; once combined, slowly whisk in the olive oil.

2. Add the arugula to the bowl and toss to combine.

Serves 2.

*Just a heads up. I'm a proud Vital Choice affiliate. I've loved their products for a couple of years now, so it recently made sense to start working with them. If you purchase the sablefish through the link above, I'll earn a small commission. And just so you know, I don't endorse anything as an affiliate unless I use it myself. 

Confessions of a Soup Lover (+ Recipe)

I’m getting a bit of a reputation for my love of soup, so let's just go with it ;)

Let's start with what I'm NOT looking for in a soup:

-Wimpy consommé
-Strange fluorescent yellow liquid with green flecks floating in it
-Canned soup with grey, lifeless veggies and preservatives
-Mounds of ramen noodles with liquid, that won't satisfy me for very long
-Envelopes of powder/particles that get reconstituted with water….blech!

Soup that I AM interested in:

-Filling (almost too filling!) and chock full of whole veggies
-Full of vibrant flavor
-Not much liquid—it's almost an after-thought
-Pureed, super-thick and satisfying

WHY I use soup as a weight management and beauty-boosting tool:

-It's gorgeously delicious to eat for a few days in a row (batch-cook-it baby)
-As mentioned before (it bears repeating!)…. it's filling
-It'll warm you in the winter and cool you off in the summer
-You can pack it up if you have to eat on the go
-You can get most of your veggies in for the day this way
-You can squeeze a lot of nutrition into it, like I do with my morning smoothie. As Hippocrates (often credited as the father of modern medicine) said:

"Let food be thy medicine and medicine be thy food".

You can create a soup to:

-Stay younger looking by using sulfur-rich cruciferous veggies like cauliflower and kale
-Boost digestion by using beets and fennel
-Or feed that sweet craving by using sweet potatoes and butternut squash

Soup isn't the only thing I eat when I sit down to feast.

I also get to eat healthy fats and proteins, along with cultured veggies and a salad or another veggie…or maybe another soup!

The batch soup below contains beets (think good digestion…and you can use the greens in a salad!) and cauliflower (glowing skin).

Bon appetite :)


Bodacious Beet Soup

-4 tbsp grass-fed butter (use cold-pressed, unrefined coconut oil if you're vegan)
-2 large onions, diced
-1 clove garlic, minced
-Bunch of beets (ex: 2 large, 3 medium), peeled and diced
-1 head of cauliflower, cut into chunks
-2 large carrots, chopped
-4 cups water
-2 tbsp prepared horseradish
-Ricotta salata, sliced thin (you can do this with a veggie peeler) (omit if you're vegan) 
-Pistachios, shelled and chopped

1. Heat the butter in a large pot over medium heat; add in onions and 1/2 tsp salt and cook until translucent (about 5 mins) and then add in the garlic and cook until fragrant (about 2 mins).
2. Add the beets, cauliflower, carrots, another 1/2 tsp of salt and water and bring to a boil; cook until the veggies are tender, about 12 to 15 minutes.
3. Turn off the heat, puree the soup with an immersion blender and stir in the horseradish; top each bowl with the pistachios and ricotta salata.

Makes about 6 servings.

Love Yourself Up (+ Recipe)

It's super-obvious to try staying connected to and loving those around you.

But what about staying connected to and loving yourself?

You weren't really taught that, were you?

Instead you can ignore or beat yourself into submission for any number of things: the way you look, how well you're aging, how much you weigh, how much you've accomplished today. Is it ever enough?

And when you do accomplish what you've set out to do, do you really celebrate?

Or do you joylessly start chipping away at the next thing on the list?

Instead of comparing yourself to someone else, can you really look at yourself and see that you're beautiful and different (as we all are!) even though there are areas you're still working on?

This is the most important relationship of your life, so you must cultivate it.

And no, it's not selfish or corny to think this, it's vital.

There's so much that has happened to you along the way that's covered up just how beautiful and ok you really are, which is why loving and caring for yourself is essential.

Taking care of yourself is also the only way to genuinely take care of others.

I tell clients that self-care is like the instructions you get on a plane: in case of an emergency, secure your oxygen mask before helping others with theirs.

It's the only way.

If you aren't taken care of first, you cannot truly help others (your kids, husband/wife, parents, friends, pets. Whoever).

So how can you show love to and appreciate yourself?

By doing even the smallest thing … winking at yourself in the mirror ;), eating your meal on a gorgeous plate, strutting a little while you walk like John Travolta in "Staying Alive", wearing those bold shoes you've been too nervous to wear.

One idea on my list (in addition to the strutting of course, ha!) is indulging in some luscious, healthy, raw vegan chocolate truffles (recipe below), also just in time for v-day ;)

Because as you know, it's not necessary to eat "bad" foods to indulge and reward yourself. The more nutrient-dense foods usually taste way-better anyway!

Check out the ingredients:

-Raw cacao contains more than 300 different chemical compounds and more antioxidants than blueberries, acai, pomegranates and goji berries combined and protects cells from damage and keeps immunity strong.

-Coconut oil is a healthy fat that fuels the brain and body, helps you feel satisfied and makes your skin look younger.

-Unsulphured blackstrap molasses is the 3rd boiling of cane sugar syrup and is high in magnesium, calcium and potassium; it also contains a good amount of copper, which is why it's been linked to the reversal of white hair.

-Cashews contain copper (good for getting rid of grey hairs), magnesium (controls stress hormones) and vitamin K (prevents wrinkling and premature aging).

Love yourself up.



Raw Vegan Chocolate Truffles

-1 cup raw cashews, soaked overnight or 30 minutes in hot water
-2 tbsp water
-1 cup raw cacao powder + 3 tbsp for rolling the truffles
-1/2 cup cold-pressed, unrefined coconut oil, melted
-1/3 cup organic unsulphured blackstrap molasses
-1/2 tsp pure vanilla extract

Optional equipment
Small cookie scooper, 1 tbsp size

1. Blend the soaked cashews in a food processor with 2 tbsp of water until they are nicely chopped.
2. Add the cacao powder (1 cup), coconut oil, molasses and vanilla and blend until well combined, scraping down the sides at least once.
3. Pour the mixture into a bowl, cover and freeze for 45 minutes, or until firm enough to roll into balls.
4. Once the mixture is firm, spread the remaining 3 tbsp of cacao powder out on a large plate; scoop out equal amounts of the mixture with the cookie scoop, roll into a balls with your hands and lightly coat each truffle in the cacao powder.

Makes about 25 to 30 truffles.

Hard Bodies Are Built In Winter (+ Recipe)



That's one of the most motivational workout quotes I've ever seen. It's the perfect nudge needed to get out of bed for that 5:45am exercise class, when it's 10 degrees out and way-dark.

It beats waiting until the birds start their early morning chirping near the beginning of spring to get motivated (or freaked out enough) to get that butt into gear.

Because if you're already pumped and primed in the dead of winter, you'll be all set when bikini season rolls around. One more reason to rejoice that spring and summer are back :D

I also move my body because it feels goooood!

Ok, maybe it doesn't always feel good while I’m doing it (!), but afterwards my skin glows and my brain feels buzzy (it doesn’t get better than that).

Which makes sense… it's been found that exercise makes us smarter too (woohoo!...check out Grain Brain for more on this).

You don't even need to hit the gym… even brisk walking for at least 20 minutes, 5 days a week exercises your brain. (I always knew I was taking the dog for a walk more for me than her ;)…)

So what's a good way to treat yourself for all that hard work?

Healthy food, of course :)

And, as always, I advocate making it delicious. What better way to ensure that you'll eat this way for the rest of your life? :)

Let's go a little further and get a little funky too.

How about a jacked up dish that tastes decadent but is actually made up of functional foods (which means food that delivers more than just nutrition)??

This recipe might seem intimidating, but it's EASY, especially if you're already used to making super-simple milk kefir.

You're frying up dulse (a seaweed that's chock full of minerals—10 to 20 times more than land plants—and is used by women to help their skin stay wrinkle-free and their hair keep it's color) just until it's crispy and crunches like a chip (yum) and smearing it with kefir cheese (a whole food probiotic that helps increase good gut bacteria and lets your face glow).

Add a crack of sea salt to the top (maybe even some applewood smoked sea salt).

The more your taste buds are engaged and loving what they're experiencing, the less likely you'll want to eat something that'll throw that hard body off track ;)

So sit back and savor :)


Fried Dulse "Chips" With Kefir Cheese

-1/4 cup dulse, separated into cracker-sized pieces
-1 to 2 tbsp grass-fed butter
-1 batch of kefir cheese (recipe below)
-Sea salt (I use Celtic sea salt)

1. Heat a pan over medium heat and add the butter.
2. Add the pieces of dulse to the pan and coat them in the butter and then take a spatula and press the pieces into the pan to flatten them.
3. Flip each piece once the dulse starts to change color. It should take about 3 minutes for the pieces to cook.
4. Remove from the pan, plate and spread some kefir cheese on each piece. Sprinkle with sea salt.

Milk Kefir

-4 cups whole milk, pasture-raised (also called grass-fed) or raw
-1 packet kefir starter (I use Body Ecology)
-1 scoop prebiotic, to feed the kefir starter (I use EcoBloom by Body Ecology)

Optional Equipment
-1/2 gallon mason jar
-Canning funnel

1. Add the starter packet and prebiotic to the mason jar.
2. Heat the milk in a pan until it reaches 90 degrees.
3. Pour milk into the jar and whisk so that it combines with the starter + prebiotic.
4. Cover and let ferment for 12 to 24 hours (depending on how warm the room is).
5. It will be thick and smell like yogurt when it's ready.


Kefir Cheese

1. Once the milk is fermented (see above), place a large fine mesh strainer (or colander) over a large glass bowl.
2. Put a nut milk bag (you could also use cheesecloth or larger coffee filter) in the strainer and pour the kefir into the nut milk bag; the glass bowl will catch the liquid (whey) and the solids will remain in the nut milk bag.
3. Cover and let the bowl sit overnight in the fridge. The next day you'll have a soft cheese in the bag—place it in a different bowl for storage. You can keep the whey to use as liquid in smoothies or as a culture starter for other fermented food recipes. 


An Effective Cleanse (+ Recipe)

I get it. Cleanses are convenient + trendy. You spend good money to get a few days worth of cold-pressed juice.

But what does that get you?

Feeling awesome because you're being "good"? Happy because you might have lost a few pounds in a few days?

Big question… does it last?

Or are you just going to keep eating and drinking all the other stuff that's making you feel like you need a cleanse in the first place?

What's the point if nothing else changes?

Why not have practices in place to make sure you'll always feel cleansed and at an awesome weight (which is the desire behind doing a cleanse, right)?

Feeling cleansed also includes your mind...because you know that if you're not in a good place mentally you're more likely to make poor food choices (hello sugar and processed carbs), which causes more weight gain, mental fogginess and low energy (which probably means you won't be hitting the gym or the pavement anytime soon).

I'm not against juicing. I think it can be used as a tool from time to time, but remember that the fiber (what makes you full and keeps your blood sugar from rising too quickly) is stripped out. 

If you're doing it occasionally along with eating whole veggies, healthy fats and proteins, and no sugar and processed carbs, totally cool. And if it's a straight up green juice without any added sugar (boat-loads of fruit, I’m talking to you), even better.

It always seems like simple things are over-looked for the trendy. I have found simple to be the key.

The other key? Do it consistently. Even if it's the holidays. Even if you're going to be traveling.

I want to look and feel my absolute best. So simple tools are a part of my life. No excuses. No quick fixes. Even though I’m busy.  

Unless you want to hire a personal chef or assistant to provide you with awesome meals, the real truth is you have to do it yourself and this requires making space in your life for it to happen. That's it :)

The best ways to make good, lasting food choices?
            -Eat delicious, real food (veggies, healthy fats, high quality protein, fermented foods).
            -Have delicious, simple recipes on rotation.
            -Batch cook.
            -Make sure you always feel nourished and full.

If you're having trouble making space in your life to eat in a way that will help you reach and maintain your ideal weight, hire a coach to assist in clearing out space to make the changes happen (and hold you accountable). It'll probably cost about the same as that juice cleanse and last much longer.

Click here to set up a free session to see if coaching is right for you.

Here's a salad that I'd eat for lunch or dinner with high quality fat and protein and fermented veggies. It's also cleansing ;)


Napa Cabbage Salad with Scallions and Onion-Soy Vinaigrette


-1 tbsp white onion, finely diced
-1 tbsp apple cider vinegar with the "mother"
-4 scallions, thinly sliced, whites and greens separated
-1/2 tsp salt
-1 or 2 tbsp tamari (gluten free soy sauce)
-1/3 cup extra virgin olive oil
-1 medium sized head Napa cabbage, thinly sliced


1. Marinate the onion and scallion whites in the apple cider vinegar in a large serving bowl for at least 20 minutes.
2. Once the onion and scallions are marinated, add the salt and tamari to the bowl and whisk and then slowly whisk in the oil.
3. Add the scallion greens and cabbage and toss to combine; let sit at least 15 minutes before serving.

I had a similar salad on my recent trip and I was inspired to re-create it :)




How I Heal (+ Recipe)

I was in a car accident recently and was blessed to walk away with only a gash on my forehead and horrendously sore right ribs from where the side airbag punched me.

It was pretty dicey getting around for a while, but I did as much physical activity as possible.

Was it the best idea to start walking the dog again two days after the accident?

Maybe not, but my body needs to mooooove…and my head needs those feel-good endorphins pumpin'. So for me, it was post-accident self-care.

Aside from the walks, I allowed myself to rest—this is not easy for me! I didn't go to barre class. I even got an extra hour of sleep a night.

But the number one thing I did to heal was to continue eating in a way that shows self-care + love.

Because the more I nurture my brain, body and gut with awesome food, the better I think, feel, move and look.

You've probably heard this: what you eat is more important than what type of exercise you're doing and how much you're doing it.

Because you could be hitting the gym every day and totally killing it, but if you're eating (for example) a typical low-fat, "good" diet (which usually means you are eating convenient Frankenfoods made up of refined carbs and sugar/fructose) the weight isn't going to come off (and if you're eating a lot of fructose, you'll actually gain weight).

And you'll constantly be hungry….double crappy.

Because I continued to eat healthy, deliiiicious :) and filling meals, I didn't gain weight when my activity level was scaled back.

The physical part is still super-important though, so I went back to barre class when I felt that I could do most of the moves and I didn’t beat myself up because I couldn't do everything.

Little by little I've been able to do more and more. Just being there helps—and moving and stretching my body makes me less sore. :)

Below you'll find a tool that I use every day to feel + look good—my morning smoothie.

It's filled with filled with brain + body loving fats, fermented milk (aka kefir, a whole food probiotic), organic zucchini and a bunch of superfoods.

Try it out, tweak it to your taste and let it take care of you.


P.S. What do you do to heal? Leave a comment below.

Lauren's Smoothie

-1 cup water
-1 medium organic zucchini or yellow squash, chopped
-20 drops stevia (Body Ecology)
-1 tbsp unrefined, cold-pressed coconut oil
-1 tsp grass-fed ghee
-1 tbsp protein powder, I currently use Moon Juice's Blue Adaptogen Protein
-2 tbsp cacao nibs
-1 tbsp sprouted ground flax
-2 tbsp cacao powder
-1 tsp gelatinized maca, optional
-1 cup homemade kefir, made from pasture-raised whole milk (or pasture-raised raw milk or grassmilkif you can find them)

1. Put all ingredients in Vitamix blender except for the kefir and blend, starting on low and working up to high, until well blended
2. Add kefir and quickly blend on the lowest setting
3. Pour into glasses

How I Travel (+ Recipe)

I recently travelled to spend time with a bestie and I took as much time planning which foods I'd bring as clothing—yes, I'm intense but I also like to feel awesome when I travel, so I put time into food planning/packing ;)

Travel Day Tips

1. Make your morning smoothie, even if you're taking an early flight.

Why am I so pro-smoothie? Because you can pack lots of nutritionally jacked-up foods into a couple glasses and it tastes delicious (like a treat).

And when you're traveling you want to start off with as much nutrition as possible, because you don't know what kinds of meals you'll be having.  You'll also be so full that you won't want to eat crap at the airport.

Be sure to jack that smoothie up with stuff like homemade milk kefir, extra-virgin unrefined coconut oil, grass-fed ghee, cacao nibs, cacao powder and zucchini.

Get two bottles of water (32 oz each) at one of those magazine stores right after you pass through airport security and start drinking. I do this before and during the flight.

Finish the first bottle before you land. The second bottle you can drink en route to your destination and even at night—this way you won’t have to worry about looking for more until the next day (especially if you aren't staying with someone you know).

The water'll help you stay hydrated, less hungry and less constipated—yes, I went there :)

3. Carry a travel size jar of petroleum jelly.

Sure, you can use it as a moisturizer, but you're also going to stick some up each nostril before takeoff.

Yep. You read that correctly ;)

It's dry and germy up in the skies and the petroleum jelly seals up the sensitive skin inside your nose. I never get sick when I do this, and I always did before adding this tool into my flight plan.

4. Pack a meal for the plane.

Bring the last of your weekly batch soup in a throwaway container and a high quality fat/protein (pasture-raised eggs are my go-to). If you need to, include a healthy dessert.


When You Get There (Optional)

If you're staying with someone like I did and have access to a kitchen, stop at a food store and get ingredients to make at least one healthy meal. I also made daily smoothies for us, but like I said, I’m intense :D

One night we made the wild Alaskan Sockeye Salmon from my quick and easy recipe ebook along with the soup below.

It's a riff on the Fiery Cleansing Soup from my last post.

We were stuffed and had enough for lunch the next two days. It's also a great way to take care of your beautiful hostess :) <3

Bon voyage and bon appetite :)




Cabbage + Butternut Squash Soup


-4 tbsp grass-fed butter (I use Kerrygold)
-4 medium or 2 large onions, cut in half and then sliced thinly
-1/2 to 1 tsp chipotle powder, depending on how spicy you want it
-1 small head of cabbage, cut in half and sliced thin
-1 1/2 to 2 lbs butternut squash, peeled and diced
-4 cups water

1. Heat the butter in a large pot over medium-low heat and add the onions, chipotle powder and 1/2 tsp salt, and cook until the onions are soft and translucent, about 5-10 minutes.

2. Add the cabbage and 1 tsp of salt and sauté for a minute or two until it wilts slightly; then add the butternut squash and water; bring to a simmer and cook for about 10 to 15 minutes, or until the butternut squash is tender.

3. Let the soup sit for at least 15 minutes to allow the flavors to deepen.



Walking Through Fire (+ Recipe)


I know how it feels. I've done it many times throughout my life.

~Still feeling love for my now ex (maybe a different kind than in the beginning) but knowing I had to leave for many reasons, so mustering every ounce of courage and energy to start divorce proceedings.

~Breaking down crying when told that I'd take a massive loss in selling the marital home that I was solely financially responsible for (thank heavens I broke even).  

~Facing the reality that there weren't many options for my mom in her fight against ovarian cancer, due to the fact that she'd already been battling Multiple Sclerosis for years.

~Sitting and breathing with her during the last hour and twenty minutes of her life.

~Feeling scared but delivering her eulogy anyway, because I wanted to honor that precious woman.

~Going to work every day in an acutely stressful corporate job, never knowing what would happen (and doing it while going through the divorce and watching my mom slip away).

We've all experienced events that have demanded walking through fires that change us forever. Whether they occurred when we were children or yesterday.

It's just what happens. And no one is exempt.

I was vividly reminded of this recently during an intensive class on self-healing....I'm the self-care (and healing) queen, if you were not aware ;)

The aftermath was astounding...feelings of release, liberation and being cleansed. And hysterical fits of laughter with my fellow self-healers.

The kind of laughter that will wipe years from your face.  

The kind that makes you happy to be alive and ready for the next adventure, whatever it is.


P.S. I was inspired to make the soup below when I got home. It's fiery and cleansing ;)

Tempeh is made from fermented soybeans and is high in protein; it's also easier for the body to digest and assimilate it's nutrients.

Ghee is a healthy saturated fat; because it's saturated it has a higher smoke-point, which makes it great for cooking; there are also studies that suggest it may lower body fat. It's also believed that ghee actually attracts other fats and removes toxins that are traditionally difficult to eliminate.

Ginger strengthens digestion and reduces gas and bloating.

Napa cabbage improves digestion and is rich is vitamin A (great for young looking skin).

Sweet potato removes toxins from the body and is rich is vitamin A.

Radishes are detoxifiers and known as fat scrubbers.


Fiery Napa Cabbage Soup With Tempeh Croutons


 For the tempeh croutons
-1 8 oz package of tempeh
-2 cups of water
-1 tbsp ghee (clarified butter), I use Purity Farms

For the soup
-2 tbsp ghee
-1 large onion, cut in half and then sliced thinly
-3 cloves garlic, minced
-1 inch piece of ginger, diced
-1 head of Napa cabbage, roughly chopped
-1 sweet potato, peeled and diced
-1 bunch of radishes, diced
-5 cups water
-1/2 tsp chipotle powder (you can sub cayenne if you can't find it, but the combo of the smoke and heat is worth the extra effort to find it)


For the tempeh croutons
1. Place the tempeh in a saucepan with 2 cups of water and simmer for 10 to 15 minutes to soften it; remove from the saucepan, pat dry and when cool enough, cut into cubes

2. Heat 1 tbsp ghee in a pan over medium high heat; add tempeh cubes and a dash or two of salt and cook, stirring frequently, until golden brown, about 7 minutes; remove and set aside.

For the soup
1. Heat the 2 tbsp of ghee a large pot over medium-low heat and add the onion and 1/2 tsp salt, cooking until translucent, about 5 minutes. Add the garlic and ginger and cook for a few more minutes.

2. Add the cabbage and 1 tsp of salt and sauté for a minute or two until it wilts slightly; then add the sweet potato, radishes, water and chipotle powder; bring to a boil and cook for about 10 to 15 minutes, or until the sweet potato and radishes are tender.

3. Let the soup sit for at least 15 minutes to allow the flavors to deepen; when serving, top each bowl with the tempeh croutons.

Because the soup contains protein-rich tempeh, this could be considered a one pot meal. I love to be totally indulged though, so I'd also have another quality protein (quinoa, eggs or salmon), a salad or veggie and a small bowl of cultured veggies.

Food fact credits: Dr. Mercola, Paul Pitchford and Dr. Axe


Take Care of Yourself (+ Another Effortless Recipe!)

The usual applies, of course—exercise (thank you Pure Barre :)....and daily walks with a certain adorable Mini Austrian Shepherd)…. and eating healthy.

And I'm talkin eating healthy like you MEAN it…

Mini cheat sheet—no processed foods (duh), no sugar (that's what's making us fat), high quality protein (pasture-raised eggs, meat, chicken, wild salmon, quinoa), LOTS of veggies (especially non-starchy ones), high quality fats (yes, I said it. FAT….ghee, unrefined + cold-pressed coconut oil, grass-fed butter, avocados …) and fermented foods (kefir and cultured veggies).

Not that difficult, right?

Now let's talk about a different kind of taking care of yourself.

How about doing something you just really want to do?

-Maybe something simple, silly, liberating…. How about blasting some music and singin along –Florida Georgia Line anyone ;)  Who cares if the guy in the car next to you's looking over—"is he checkin me out or does he think I’m crazy?…I just don't care!!!"

-How about looking at that magazine you've been putting off opening because you're too busy or feel guilty? Just dive in and absorb the beauty and creativity (it'll probably inspire you to put together the perfect outfit from clothes you ALREADY have).

-Taking 5 minutes to just sit STILL and look at that beautiful sky. Or not! Just sit still!

-Going to the salon to get your hair blown out (you know how amazing you feel when you get that done).

-Meeting with a girlfriend for a drink and checking out cute guys (even if you're married…you're still a hot-blooded woman…then go home and attack your husband).

I wanna do most of the things on this list, plus whatever else I can think of (even that yoga retreat I've been fantasizing about).

Food-wise, the following recipe is how I'll be taking care of myself now that I'm coming to grips with the non-summery weather in my area—a big old pot of vegetable soup, with a mineral-rich (and skin enhancing) sea veggie broth.

We're entering batch-cooking territory again, my favorite place to be :)

Coconut Oil is anti-viral, antimicrobial, it increases energy and can help you maintain healthy and youthful looking skin. It will also help you absorb the nutrients in this soup.

Kombu is a sea vegetable that's considered the most completely mineralized food and is rich in calcium, iodine, potassium and vitamins A and C (both wrinkle fighters). It also aids in weight loss :)

Celery contains silica, which aids collagen formation and slows down skin aging.

Carrots are rich in beta-carotene which gets converted to vitamin A, which prevents cell damage and premature aging. Foods high in beta-carotene also give your face an attractive glow ;)

Onions and garlic contain sulfur which is awesome for skin health, as it affects collagen production and can make your complexion radiant.

Daikon radish is a fat scrubber and good for detoxing and it's also high in vitamin C (wrinkle fighter).

Vegetable Soup With Kombu Broth

-6 cups water
-2 tbsp coconut oil, unrefined + cold-pressed
-2 strips of kombu or Maine sea kelp
-4 celery stalks, chopped
-4 carrots, chopped
-4 onions, sliced
-4 garlic cloves, sliced
-1/2 daikon radish, chopped
-1 tsp sea salt (Celtic, if possible)
-extra virgin olive oil, to drizzle
-any spices you like, such as cayenne or chili powder

1. Bring water to a simmer and add the coconut oil and kombu.
2. Let simmer with the lid on for 30 to 40 minutes so that the minerals in the kombu will be released into the broth.
3. Add the celery, carrots, onions, garlic, daikon and salt; bring back to a boil, cover and simmer for approximately 20 minutes, or until the veggies are cooked to your liking. 
4. Drizzle each bowl with some extra virgin olive oil, sprinkle on some cayenne or chili powder and enjoy with a high quality protein and a salad.

Take care ;)


P.S. If you're confused about how to incorporate my mini cheat sheet of healthy foods into your life, sign up for a free session with me.

How do you take care of yourself? Or just leave a comment or suggestion below.

Body-Thrive Through the Holidays—My Healthy + Delectable Recipe Ebook Is Here!

Fantasize with me for a sec…experiencing the cold (typically over-indulgent) holiday season with a sense of being energized, light and nourished.

Feeling good in your body. Sounds damn good, doesn't it?

Yes, it's possible. You just need some tools.

#1 on that list are recipes. I'm talkin delicious, healthy, satisfying ones.

Which is what I've created—a collection of recipes essential for this season.

Recipes that will make you feel so good that you won't want to eat or make those old holiday recipes that make you feel like crap and beat yourself up.

Because starving yourself and then going hog-wild at a holiday get-together is no way to treat your beautiful body.

Let your body thrive instead.

A bit about the collection…

These recipes contain no gluten or white sugar.

They do include:

Healthy fats – required for brain health (our brains are at least 60% fat, so it's necessary to feed our fat brain with fat :D) and to help us feel nourished and satisfied, so we don’t overeat.

Superfoods – to increase energy…and libido—who doesn't want that? ;)

High quality animal products – I'm talking salmon that isn't farm-raised and eggs, butter and ghee (clarified butter) from pasture-raised animals.

Vegan sources of protein  -- quinoa (I'm still in love with you quinoa, even after all these years) and tempeh (fermented soybeans).

Vegetables, glorious vegetables…need I say more.

Click HERE to get the recipe ebook.

Savor these recipes and have an exceptional holiday season :)


P.S. If you want to take body-thriving through the holidays deeper, sign up for a free session with me.

Nip That Holiday Free-Fall in the Bud

Here it comes again. Warm weather is starting to slip away (NOOOO!!! –but, I love you hot, sunny beach!!!), soon the holidays will creep in and we'll start to go hog wild and eat every over-processed, sugar-laden thing in sight.

We're headed right smack into a holiday season free-fall that lasts until January (if we're lucky), when we wake up woozy and 5 to 10 (or more) pounds heavier than at the end of the summer. I hate free-falls (even the ride at Great Adventure).

A lot of this crap eating is steeped in tradition.

Traditions can be great. But not if they're unhealthy and make you feel like hell and even worse, feel like hell about yourself.

"I have to eat this. I have to make this stupid pie or cookies that have pounds of sugar and white flour it them. I have to fall off the wagon around this time of year. It's just what you do".

No it isn't. Make this year the one where you don’t go off the rails.

It's not always easy, I get it. Guilt is often involved. "Aunt Betty's gonna be p*ssed if she doesn't get her double-sugar cookies with triple-sugar frosting".

Well you know what? Too damn bad, Aunt Betty. You're not getting 'em this year.

I'm finishing up an ebook of healthy holiday recipes, so you'll have an arsenal of ideas to tread fearlessly through this holiday season.

Yes, they are healthy and yes, they are delicious.

And you'll be satisfied. You'll be satisfied in a way that sugar and processed foods couldn't even dream of satisfying you ;)

Here's a fun recipe to try before my holiday recipe ebook comes out in a couple of weeks.


Spiced Popcorn


-1/2 tsp cinnamon
-1/8 tsp chipotle powder
-1/2 tsp Lakanto monkfruit sweetener
-1/2 tsp salt
-3 tbsp unrefined and cold-pressed coconut oil, for popping
-1/2 cup organic popcorn (I use Arrowhead Mills)
-2 tbsp melted coconut oil or ghee (optional, but do it if you wanna be sassy)


1. Mix the cinnamon, chipotle powder, sweetener and salt in a small bowl.
2. Heat the 3 tbsp of coconut oil and 3 corn kernels in a large heavy bottomed pot over medium high heat.
3. When all 3 kernels pop, add the rest of the popcorn and begin shaking the pot constantly over the heat, as the kernels pop. **NOTE: once the popcorn starts popping, make sure the heat is high enough so that the corn is popping loudly--if it's not there will be many un-popped kernels.
4. When there are a couple of seconds in between pops, remove the pot from the stove and pour the popped corn into a very large bowl. Season with the spice mixture. Drizzle the coconut oil or ghee onto the popcorn, if desired.
5. Enjoy ;)


What's an unhealthy recipe that you wish you didn't have to make or a dish you wish you didn't have to eat around the holidays? Let me know in the comment section below.


Remembering My Marie (+ A Favorite Recipe of Hers)

It's 3 years ago today that I lost my mom, yet it seems like a lifetime ago that she was with me. I keep asking myself, how is that even remotely possible?

All I can think is that a big part of me somehow split off, while the remainder was left to process the deep grief of no longer having her in my life.

This big part is the one that's always looked to shift and grow into the person I am underneath it all and not to cling to old ideas that I have of myself. The same one that occasionally requires me to feel nauseous in order to shake me out of an impending rut.

But that doesn't mean my mom isn't baked into my heart and soul forever and with me every second of the day, whether in the back of my mind, or when I see an exquisite butterfly while hiking, or when I use a major vocab word in conversation (how about ostentatious!) or use an adorable phrase she would have spoken (a total Marie-ism).

It feels right that the anniversary of her death coincides with the autumnal equinox, which is symbolically the time of death, which of course also signifies rebirth.

This is what we have a chance to do every day. Die to who we think we are and be reborn. Into what? Maybe a better version of ourselves, more in touch with who we really are and what we want. More real. More alive (there's that magnificent word again).

One thing I'll always think of when she comes to mind is love. It's always been about that, in whatever form you can find it…especially in the memory of a shy, happy smile belonging to the woman who taught me how to love.


P.S. Here's one of Marie's favorite salads.

That Time I Zoodled My Fingernail Right Off (+ Recipe!!)

I still don't know how it happened. I didn't think it could happen.

I have mad respect for the mandolin (aka, it scares the sh*t out of me, so I'm suuuuuper-careful when I use it). But the spiralizer? Spiralizer, I didn't know you could be so lethal.

There I was, zoodling away (making zucchini noodles with a spiralizer) with abandon, maybe slightly distracted by the fact that I had someone cute coming over for dinner ;), when I looked down and saw a bloody pinkie with half the nail and part of the nail bed missing.

At first I just put a paper towel over it thinking 'this is no big deal, just keep zoodling…' and then I realized this was probably going to involve a trip to the ER :/

After moving through the ensuing nausea, profuse sweating and a near blackout (I don't do well at the sight of blood :)  ) I started chastising myself…"you've been cooking for YEARS, this is EMBARRASING!!"

I was quickly reminded that even Giada cut her finger so badly that she had to be sent to the ER, during a live Thanksgiving TV special no less. Feeling better….

The next hurdle was coming to grips with the fact that I'd surely be given antibiotics.

As you may know, having good gut bacteria is extremely relevant to looking younger, good digestion, a healthy gut and weight, brain health, just about EVERYTHING.

And a course of antibiotics wipes out them out. So yeah, I was a little p*ssed at the thought of taking them.

But I also didn't relish the idea of ending up with lockjaw either, so when they were given to me, I took them. But I did some hacks to make sure that I'd re-colonize my gut.

All or some of what I'm about to lay out is important to incorporate into your life whether you've been on antibiotics or not, so that you can keep your gut full of healthy bacteria :)

Throughout my 5-day course of antibiotics, I took a quality probiotic/prebiotic supplement, I added a prebiotic powder to my smoothie and salad dressings and I ate homemade cultured veggies with lunch and dinner.

Probiotics means "for life" and are healthy bacteria, which when consumed are responsible for nutrient absorption and immune system support. If you're going to take them in supplement form, it's important to do a little research to make sure they are high quality.

A very potent probiotic is a whole food version that you can make yourself, such as cultured veggies (recipe below).

Prebiotics are foods that probiotics eat for energy and are also called fermentable fiber. They help the healthy bacteria already living in the gut to grow and multiply and are also found in certain foods such as garlic, honey and leeks.

The following recipe is a whole food probiotic (woo hoo!) which includes cabbage as it's base. Cabbage already contains beneficial bacteria in it's natural state and culturing it causes the bacteria to convert the sugars and starches in the cabbage into lactic acid, which is a natural preservative and stops the growth of any harmful bacteria.

In addition to preserving the cabbage, fermenting also amplifies the nutrient content and the bacteria also make the minerals present in the cabbage more readily available to the body.

This recipe takes more time than the usual ones I share with you, but it fills about four quart-size mason jars, and if you eat 1/4 to 1/2 cups of veggies two times a day, it'll last a week and a half to two weeks. Awesome. Batch prep at it's finest.

I hope what happened to me never happens to you, but you can still use prebiotics and probiotics to look younger, stay slimmer, fight food cravings…the list goes on and on.

Enjoy :)


P.S. You didn't think the pic for this post would be of my bloody pinky, did ya? ;)

Kimchi Cultured Veggies

-2 medium heads of tightly packed cabbage (red or green), shredded in a food processor or with a mandolin (be careful! ;) )  -- note: keep the outer cabbage leaves, these will be used later
-5 to 6 scallions, thinly sliced
-2 to 4 tbsp chopped fresh ginger
-1 to 2 tbsp red pepper flakes
-2 garlic cloves, minced (optional but it adds good flavor)
-a handful of dulse, chopped (optional but it adds a nice saltiness)
-2 tbsp honey or 1-3 scoops of EcoBloom (prebiotic)
-1 packet of a culture starter
-some type of green like kale for the brine, unless you want to use some of the shredded cabbage

-food processor
-very large bowl
-4 quart size mason jars (I bought a 6 pack)
-Canning funnel (optional, but it really helps)

1. Put the cabbage, scallions, red pepper flakes, optional garlic and dulse into a very large bowl.

2. Take a packet of the culture starter and the prebiotic (honey or EcoBloom) and add it to a bowl with 1 1/2 cups of warm water (90 degrees); let it sit for 20 minutes.

3. While you are waiting for the culture starter to be ready, take the kale, other greens or a handful or two of the shredded cabbage and add it to a blender with water filled about 3/4 of the way up the container (this depends on how big your cabbage heads are); blend well.

4. When the culture starter/prebiotic mixture is ready, add it to the brine.

5. Add the culture starter/brine mixture to the bowl of veggies and combine well, even squeezing the veggies with your hands a bit to create a bit more liquid.

6. Begin filling each of the mason jars, packing down the veggies very tightly with a dowel or the back of a thick wooden spoon; leave about 2 inches at the top for the veggies to expand and pour the rest of the brine on top of them, making sure they are covered in liquid.

7. Roll up a cabbage leaf and insert it at the top of each jar, still making sure the veggies are below the liquid; put the lids on.

8. Let the jars sit out at least 3 days, preferably a week and then refrigerate.

Recipe Credit: Adapted from Body Ecology

Article credits:

Dr. Axe

Dr. Mercola

Body Ecology

The Kitchn

That Time I Went Speed Dating…

At the core of what I'm about is the idea that it doesn't have to be so hard. You can be happy and look younger naturally, which includes a weight that's healthy for you, without all the craziness.

I want all this for myself too! Which is where the speed dating comes in. More on that in a bit ;)

What I'm not about is a quick fix. Because those do not last.

I want us both to be in a place where we can fully enjoy a piece of cake and not fall off a cliff. It's about sustainable, long lasting results.

Why avoid extreme quick fixes or restrictive ways of eating to look good?  

I don't know about you, but I want to enjoy the hell out of my life.

And that does NOT include being hungry, starving myself or swinging between the extremes of not eating enough and then over-eating.

Yes, I eat what's considered super-healthy about 90 percent of the time. I do this by eating healthy stuff that tastes delicious--like the recipes that I share with you regularly.

But if I'm out with my girls and someone wants to order a rich dessert--ok, that person is usually me ;)--I go for it. I do it because it's pleasurable and fun. But I know that I'll go right back to my nutritionally jacked-up foods the next day. Because they make me feel good, they give me energy, they help me look younger. They taste GOOD. They don't leave me hungry after 5 minutes and they are not depriving.

Maintaining a healthy weight and looking younger is also about more than food.

Challenging relationships, lack of social connections, stress level, etc. can affect how you look and as well as what you're choosing to eat. Not being in an engaging relationship is something that can affect happiness. Which brings me to why I went speed dating :)

Realizing what you want (for me—it includes being in a stimulating relationship, maintaining my ideal weight and looking younger naturally), and then taking baby-steps (sometimes fun ones, like dating in 3-minute intervals ;) ) to move toward it is part of the process. Even if (and sometimes especially if) that means dancing close to the edge of my comfort zone.

If you want to make it easier to attain a healthy weight or look younger naturally (hell, why not go for both??) grab a slot for a free 50 minute consult with me.


Btw, here's another delicious, healthy recipe. <3


Layer in Some Pleasure (+ Recipe)

We've talked about post-vacation detoxing. But if you're too strict, you risk falling off a cliff into massive unhealthy indulgences.

So let's go back to the idea of healthy indulgences. How about upgrading it and making something delicious that tastes indulgent, but instead incorporates superfoods. Not to sound too '80s, but: totally awesome.

Like a nutritionally jacked-up chocolate bark recipe—more on that at the end of this post.

Another kind of healthy indulging is celebration.

It can be anything. The only rules really are to be present while you're doing it and then just savor it.

I did this recently after finishing a project that was extraordinarily challenging. I took a long time to eat my rich meal... the flavors were amazing, I was so satisfied, so grateful. And I didn't end up overeating.

You don't even need to celebrate an accomplishment. Maybe just celebrate you.

How about.... one meal a week… relish every bite… while feeling no guilt.

Enjoy :)

Here's the skinny on the bark recipe listed below:

Raw cacao is extremely high in minerals, especially magnesium, (which relaxes muscles) iron (which builds blood health) and zinc (which fights infection). Cacao also contains powerful levels of antioxidants, which protect our cells from damage and keeps our immunity strong.

Cacao nibs are raw pieces of the chocolate nut.

Maca is an adaptogen, which helps balance the endocrine system to support hormone production, which can increase energy, mental stamina and focus, sex drive, fertility, and help support the ability to cope with stress.

Ghee (clarified butter) has the milk solids stripped out. It's easy to digest, anti-inflammatory and can lead to increased immune system and greater longevity. You can make it yourself or buy it (Purity Farms is a good brand).

Raw honey is anti-viral, anti-bacterial, and anti-fungal and can boost energy.

Coconut oil is anti-viral, antimicrobial, it increases energy and can help you maintain healthy and youthful looking skin.

 Superfood Bark

-1/4 cup unrefined, cold-pressed coconut oil
-1/4 cup ghee
-1 cup raw cacao
-1 tsp maca (the gelatinized kind concentrates all the active ingredients)
-sweetener: several drops of stevia, or 2 to 3 tbsp of raw honey
-1 tbsp cacao nibs

1. Put coconut oil and ghee in a glass bowl over a pot of simmering water and stir until it's melted
2. Whisk in the cacao, maca and sweetener
3. Pour into an square baking dish lined with parchment paper and top with the nibs
4. Put in the fridge (about 40 minutes) or freezer (about 20 minutes) until firm.


Recipe credit:  Adapted from Amanda Chantal Bacon

Article references: Rouxbe Cooking School, Natural News, Dr. Mercola and Paul Pitchford.