post thanksgiving cran-apple cleanser

Still feeling full from yesterday?  Add this smoothie into your day to get you back on track!

Think of it as scrubbing bubbles for your gut!

Cranberries are indigenous to North America where Native Americans used them medicinally for hundreds of years.  They are a great source of vitamin C, fiber and the antioxidant called anthocyanidins.  However, they are most famous for their ability to ward off urinary tract infections and kidney stones.

This smoothie takes the anti-bacterial powers of cranberries and blends them with the cleansing effects of lemon and celery creating the perfect post-thanksgiving drink!

Cran-Apple Cleanser ~the perfect green smoothie for after thanksgiving~

Cran-Apple Cleanser

2 cups coconut water or water

1 apple, cored

1/2 cup cranberries

1/2 lemon, juiced

1/2 cup frozen berries

1/2 frozen banana

1 stalk of celery

1 handful of spinach

2 tablespoons unsweetened shredded coconut (optional)

pinch nutmeg (optional)

~Blend and Enjoy~

chocolate pecan pie bars ~GF/V~

Break out of the ordinary and try something new this Thanksgiving!  Pecan pie minus the corn syrup and unhealthy fat…how can it be?  Trust me, you will not miss the traditional pecan pie when these are around!

chocolate pecan pie bars ~vegan, gluten free, grain free~

This recipe is so simple, you don’t even need to turn the oven on!  A food processor is all that’s needed!  I added mini-vegan chocolate chips, which are optional, but highly recommended!  Although these are grain free, dairy free, gluten free and vegan, they are full of flavor!

Chocolate Pecan Pie Bars

For the crust:

1 cup dates, pitted

1 cup raw pecans

1 cup unsweetened shredded coconut

2 tablespoons coconut oil

1/2 teaspoon cinnamon

pinch of sea salt

For the filling:

1 cup dates, pitted

2 tablespoons pure maple syrup

2 tablespoons coconut oil

1 cup raw pecans

1/4 cup warm water

1 teaspoon vanilla extract

pinch sea salt

1/3 cup mini-chocolate chips

For the topping:

1 cup raw pecans

a heaping 1/3 cup mini-chocolate chips melted for chocolate drizzle

chocolate pecan pie bars ~vegan, gluten free, grain free~

-Line a baking dish with parchment paper for easy removal, set aside.

-In a food processor, add all the crust ingredients.  Blend until a dough is formed, scraping down sides as needed.

-Press dough into the baking dish creating a crust.  Place in the freezer.

chocolate pecan pie bars ~vegan, gluten free, grain free~

-In the meantime, add filling ingredients minus the chocolate chips into the food processor.  Blend until smooth.  Consistency will be similar to almond butter.

-Remove from food processor and add to a bowl, stir in chocolate chips.

chocolate pecan pie bars ~vegan, gluten free, grain free~

-Remove crust from the freezer, add filling and use a spatula to evenly spread.

-Top with pecans and drizzle with melted chocolate.

chocolate pecan pie bars ~vegan, gluten free, grain free~

-Return to freezer for at least 2 hours before cutting and serving.


I used a 11×7 baking dish however, a 8×8 would work well, if not better!    

chocolate pecan pie bars ~vegan, gluten free, grain free~


holiday game plan ~10 tips to keep your holidays healthy~

Uh oh, it’s that time of year again!  Don’t let the holiday hustle and bustle sabotage the hard work you’ve put into staying healthy!  Have a game plan, stick to it and avoid diet disaster this holiday season!  Here are a few tips to help you overcome pitfalls and holiday temptations:

Holiday Game Plan ~Top 10 Ways to Stay Healthy This Holiday Season~

Healthy Holiday Game Plan

1.  Stay Active:  Make time to exercise everyday…yes, I said everyday!  It doesn’t have to be much, a 20 minute walk will do!  Maybe you can pop in an exercise dvd before everyone wakes up or plan a family activity such as a nature walk, ice skating or football game.  Still sound like too much of a commitment?  Then just put some music on and dance around the house!

2.  Stay Hydrated:  Most of the time we think we are hungry, we are actually dehydrated.  Keep a bottle of water with you at all times.  Drink a tall glass of water before each meal to prevent overeating.  Aim for 8-10 glasses per day.

3.  Keep a Regular Eating Routine:  Don’t skip meals to “save” calories or carbohydrates for later in the day.  This only leads to the feeling of deprivation, becoming over-hungry and eventually over-eating.  Stick with 3 meals and 2 snacks per day.

4.  Go Green:  Have a large salad or green smoothie for at least one meal per day.  Raw, green veggies will provide you with enzymes and chlorophyll to boost energy and keep you going all day long!

5.  Fill Up On Fiber:  Eating fruit or veggies with every meal and snack will keep you full and prevent you from over-eating.  Eating a low-fat plant based meal at least once a day will also keep your calorie count in check!

6.  Power Up On Protein:  An hour before a big holiday meal consume a snack packed with lean protein such as a hardboiled egg, shrimp cocktail, hummus and veggie sticks or a protein bar.  Protein will keep the hunger pains and cravings away so you don’t fall victim to the fat-laden artichoke dip and chips!

7.  Take Your Supplements:  Stay healthy by keeping your immune system running strong with the top 3 supplements for winter!

8.  Eat Mindfully:  Before diving into your meal, take a few deep breaths and take a moment of gratitude.  Chew slowly and taste your food…you took all day to prepare it, you might as well enjoy it!  Put dow the fork in between bites.  Check in with yourself before you start eating and mid-meal to assess your hunger scale (1 being famished and 10 being busting at the seams full), eat until you are at a 6 or 7.

9.  Set a Holiday Intention:  How do you want to feel this holiday season?  Alive?  Healthy?  Happy? Write this intention down in a journal and keep reminding yourself that you are in charge of your health.  Make decisions that will bring you closer to your intention.

10.  Make Your Cake and Eat It Too!:  Holidays are for enjoying savory meals and scrumptious treats!  We all are entitled to a little “wiggle” room!  If you eat healthy 90% of the time, you can “splurge” for that last 10%.  So let’s do the math.  If you eat 6 small meals per day, you have 42 meals per week.  Which means you have about 4 meals per week to eat outside of your healthy diet.  Remember to practice portion control with your 10% foods to stay moving in the right direction!  A piece of pumpkin pie is ok, a whole pie is not!

Holiday Game Plan ~Top 10 Ways to Stay Healthy This Holiday Season~


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flourless chocolate peppermint brownie bites

I almost always have a weekly meal plan and grocery list in hand before I step foot into a grocery store.  If I don’t, I end up with a cart full of random items and overspending!  We live 45 minutes away from the closest Trader Joe’s, so when I see one, I stop in!  These two ingredients caught my eye…

flourless chocolate peppermint brownie bites

I had no idea what to do with my impulse buys, so I went to my favorite website Pinterest!  A combination of a few recipes I saw inspired me to create these…

flourless chocolate peppermint brownie bites ~gluten free/grain free/dairy free~

Flourless Chocolate Peppermint Brownie Bites

1/2 cup coconut oil (melted)

1/2 cup honey

3 eggs, whipped (For a vegan option, use 3 flax eggs)

1/2 teaspoon peppermint extract

1 cup almond meal

1/3 cup cocoa powder

1/4 teaspoon sea salt

1/4 teaspoon baking soda

-Preheat oven to 350 degrees.  Spray a mini-muffin tin with cooking spray, set aside.

-In a small bowl, whisk together liquified coconut oil, eggs, honey and peppermint extract.

-In a medium bowl, combine almond meal, cocoa powder, sea salt and baking soda.

-Mix wet and dry ingredients together until well combined and a batter is formed.

-Pour batter into mini-muffin cups, 2/3 way full.

-Bake for 15 minutes or until a toothpick inserted comes out clean.

-Cool and enjoy!

flourless chocolate peppermint brownie bites ~gluten free/grain free/dairy free~

These brownie bites are so fluffy and “cake” like, you would never know they are flourless!  Plus, they are only 100 calories per pop making them a guilt-less sweet treat :)

green smoothie bowl

The more you drink green smoothies, the more you crave them…I swear!  I’ve heard it endless times from clients as well!  Something about the energy you receive from the chlorophyll, antioxidants, and vitamins keeps you coming back for more!

Have you ever tried eating a smoothie with a spoon?

Try it out today!

 Green smoothie bowls are more like a dessert then a smoothie.  You can take any smoothie recipe and transform it into a smoothie bowl by decreasing the liquid.  For a typical smoothie, I add 2 cups of liquid.  For a smoothie bowl, I decrease the liquid to 2/3 cup.  I also like to add avocado to create a more “dessert” like quality, similar to a mousse or pudding.

green smoothie bowl ~vegan, raw, gluten free~

Green Smoothie Bowl

2/3 cup water (or milk of your choice)

1/2 banana

1/2 avocado

2 cups baby spinach leaves

1/2 cup frozen mango (or fruit of your choice)

1 date, pitted

dash cinnamon

green smoothie bowl ~vegan, raw, gluten free~



bee pollen

goji berries

cacao nibs

sliced banana



hemp seeds

chocolate chips

sliced strawberries

-Blend and enjoy!

I used the “frozen dessert” setting on my vitamix, but any blender would do!

green smoothie bowl ~vegan, raw, gluten free~