Should You Go Gluten Free?

Should You Go Gluten Free?




If you are allergic to gluten or have celiac disease, then you have your answer. But if you’re curious about a gluten-free lifestyle and just want to experiment to see how good you would feel without gluten – GO FOR IT.

Going gluten-free is not always easy, but this is why I created my guide for you:  to make it simple to understand how to go gluten-free with ease.

Recent research and many doctors claim that there are multiple benefits to going gluten-free, including anti-inflammation, weight-loss, a decreased risk of heart disease, and more energy.

Experiment with cutting out gluten and even gluten-containing products, and see how you feel. You may be amazed at how fabulous, free, and ready to run a marathon you end up feeling! You will see excess bloat, weight, and brain fog go away.

Let me share one secret with you:  If you do eat gluten & you feel or experience fatigue, belly bloating, puffy face, and/or lethargy after eating, then just know that gluten does not work for your unique body.



  • Difficult weight management

  • Constipation/Diarrhea

  • Gas/Bloating

  • Headaches

  • Low energy

  • Low sex drive

  • Bad skin

  • Heartburn/Reflux

  • Moodiness/Depression

  • Anemia

  • Malnutrition

  • IBS

  • Leaky gut

  • Anemia

  • Failure to thrive

  • Asthma

  • Brain fog

  • Environmental allergies

  • Depression & anxiety

  • Disease

  • Auto-immune diseases






  • Corn, grits, polenta, and cornmeal

  • Buckwheat, buckwheat cereal, kasha, and buckwheat flour

  • Rice: white, brown, risotto, basmati, jasmine, sticky rice, rice cereal

  • Rice flour: white rice, sweet (glutinous) rice, and brown rice flour

  • Quinoa, quinoa cereal flakes, and quinoa flour

  • Millet and millet flour

  • Sorghum flour

  • Amaranth and amaranth flour

  • Certified gluten-free oats and oatmeal

  • Coconut flour

  • Teff flour

  • Nut meals and flours: almond, chestnut, pecan, cashew

  • Chick pea, garbanzo, soy (soya), and bean flour

  • Tapioca (whole) and tapioca starch (manioc)

  • Potato starch (used in baking)

  • Potato flour (used sparingly as a thickener)

  • Sweet potato and yam flour

  • Arrowroot starch

  • Cornstarch




  • 100% corn tortillas and taco shells

  • pre-made polenta rolls with a gluten-free label

  • plain teff wraps made from 100% teff flour

  • plain 100% brown rice tortilla wraps

  • unflavored mochi

  • 100% corn pasta

  • quinoa (you can get this at any natural food market, Whole Foods, Trader Joe’s, or your local grocery store)

  • brown and white rice pasta, rice noodles, rice glass noodles

  • 100% buckwheat soba noodles (check label)

  • rice paper, rice, and tapioca rice paper wraps (check label)

  • 100% nut butters – almond, peanut, cashew, pecan

  • 100% seed butters- sesame tahini, sunflower, and hemp

  • seed butter

  • Gluten-free beer and lager made from rice, sorghum, or a non-glutinous grain.



Gluten-Free Tip when it comes to food:

Yes, I am telling you that you can have these items—but again, going gluten-free is different for everyone so…



Keep in mind that some people may still be intolerant and sensitive to gluten-free products BEFORE their digestive system has healed.

Others that have never felt great with gluten-free products can find success tolerating whole food-based, gluten-free grains, such as millet, amaranth, buckwheat, and quinoa, to name a few.

Experiment with your own body & always remember that you know your body better than anyone.


To Your Health!



5 Recipes to Kick Your Sugar Addiction for Good

5 Recipes to Kick Your Sugar Addiction for Good

There are so many ways you can upgrade your wellness and improve your life, but today I want to focus on a specific one: the food on your plate.

I want to share with you simple, easy recipes that can transform your body and your health. And when you do that, you also transform your mind…

Your soul.

Your spirit.

Your life.

And your happiness.

It is time to revolutionize your plate. Eating healthy doesn’t have to be hard, and I know from personal experience how much it matters.



With my help you will not count calories, you will not dwell on fat, you will not feel deprived, and you will not be on a “diet”. Instead, you will glow and feel beautiful, amazing, supported, and more alive than you have ever felt before. Let me take you on this journey to raw vibrancy.



My passion is helping my clients feel their very best.


YOUR SIMPLE LIFE- 5 Recipes To Kick Your Sugar Addiction…


Drink warm water with lemon



Super Simple Oatmeal (Gluten-Free Oats)

Serves 2

1 cup almond milk

1 cup water

1/2 teaspoon cinnamon

1 teaspoon vanilla extract

1 cup whole rolled gluten-free oats

1/2 cup fruit of your choice to top (apples/pears/berries/etc.)

Pour almond milk, water, and vanilla extract into saucepan over high heat until boiling. Pour in oats, continue to stir. When the ingredients return to a boil, reduce to simmer. Continue to simmer and stir for about 12-15 minutes until oats are of a creamy texture.




Secretly Green Smoothie

1/2 cup of water

1 small ripe banana

1 chopped and pitted peach

1/4 cup of raspberries

1 handful of baby spinach

Put all ingredients into blender, and blend until smooth.



Raw veggies (celery, red pepper, cucumber) w/ 2tbsp hummus



Kale Power Slaw

Serves 2

1 bunch kale stems removed and leaves thinly sliced

1 large carrot shredded

1/2 orange juiced

1/2 lemon juiced

1/2 red onion very thinly sliced

2 Tablespoon olive oil

Toss kale with carrot, orange juice, and lemon juice in a large salad bowl, using your hands to rub orange and lemon juice into kale leaves. Let stand a few minutes.

Fill a bowl with ice water. Bring a saucepan of water to a boil and stir onion into boiling water; cook just until starting to soften, 15 to 30 seconds. Drain and immediately immerse onion in ice water. Drain ice water, blot onion dry on paper towels, and add to kale.

Stir olive oil into kale mixture and toss to coat. Can be made several hours ahead of time and refrigerated until ready to serve.



Coconut water (4 ounces) & fruit (apple, ½ cup berries, ½ grapefruit)



Crazy Curried Millet

Serves 4

1 cup dry-roasted millet

1/2 cup crushed almonds

3 tablespoons pumpkin seeds

1 teaspoon curry powder

1 teaspoon grated ginger

2 cups vegetable stock

Directions: Boil the vegetable stock in a pot. Add all the ingredients and bring to a boil. Reduce the heat to low and simmer for 20-25 minutes until all liquid is absorbed. Stir ingredients. Serve warm.



Blueberry Chocolate Pudding

Serves 2

3 tablespoons raw cacao powder

1/4 cup chia seeds

3 ripe avocado

1/4 cup coconut milk

2 teaspoons vanilla extract

1 cup blueberries

Raw cacao nibs (optional topping)

Remove avocados from the skin (and pit) and place in a food processor with blueberries. Blend until combined and creamy. Add in all remaining ingredients, blending until pureed, scraping down the sides when needed to combine. Blend for a good 1-2 minutes until completely cream


A Solution for You


I find that most clients who come to see me are confused about what to eat. Even though we live in the age of information, the advice that’s out there can be overwhelming and often conflicting.

It’s time to ditch the information overload and figure out which foods work for your unique body. I’ve already created the blueprint for you in my Eat Your Way Happy and Intuitive Body+Intuitive Beauty Programs

Learn how to tap into the wisdom of your body and achieve endless health!


To Your Health,

A Simple 24 Hour Detox Plan

A Simple 24 Hour Detox Plan


This Detox can change your life.  

A 24 hour Detox? Sounds crazy right? Well, the point of this quick and simple Detox is to undo damage from a day or two of indulgence. This is great for the day after a holiday or celebration where you ate things you don’t normally eat, or over ate and you need to get right back on track and feel better. This is great for debloating too.  I can say from personal experience that following this plan changed mine.  It may be Winter but embarking on a raw cleanse can awaken the senses plus you can warm up your smoothies and your juices with spices and make your natural experience warming.


My own health history includes a prolonged journey to achieving my personal health. My health was in free fall. I remember having the ah-ha moment when I realized I needed to give my digestion a break. I remember thinking to myself, “will my life ever be different?”


My life is different now. I learned the tools I needed to change my body from the inside out and now I am going to share these tools with you for free. You can embark on this journey anywhere from 1 to 3 or even 5 days because you are eating whole, unprocessed foods in their natural form, which means more energy for you.

Over the next 24 hours- 5 days (you choose the length that feels right for you) you will improve your bowel function, support your weight loss efforts, and be provided with an amazing opportunity to uncover any hidden food allergies you may have. My struggle ended when I learned what the “good foods” and the “bad foods” are for my UNIQUE digestive system. It took time for me to uncover what foods fueled my body and which were only inflaming it, but I invested the time to focus on my personal wellness and soon discovered the foods that make me feel and look amazing.

By discovering these foods, you will feel amazing.  You will also be removing foods that are wreaking havoc on your system, your bowels will improve, your skin will glow, you will sleep better and your mood will stabilize. Once you remove these foods, the struggling is over.


You are on the road to achieving the best version of yourself.

This is my goal for you, and myself, every day.


Does this sound like you?


You swear it will be tomorrow, or Monday, or your birthday.  The day you will begin to focus on you and your health.  But that day always slips through your fingers. And these ‘days’ keep passing by. You have a really busy life and taking care of yourself has not only dropped further down your ‘to do’ list, it fell off of it.

Sound familiar yet?  

Work, family, daily tasks, emergencies – this is life.


When I was struggling with digestive issues I was always so tired, both literally and figuratively.  I was tired of feeling unbalanced.  Tired of not having the energy to enjoy my life to the fullest. Mostly, I was tired of feeling like I was failing at achieving that elusive balance.  I may have looked good on the outside, but on the inside I was foggy, irritable, moody, suffering from allergies, and feeling generally overwhelmed by life.

It was during my studies at The Health Coach Institute that I finally realized I was not following the instruction you are given when you fly on a plane, the in case of an emergency instruction – put on YOUR mask first.  If you are not taking care of yourself you really cannot take proper care of the others around you. Running on an empty tank, or a tank filled with junk, does not serve you well.  Taking the seemingly selfless path of not putting yourself first is actually counterproductive because you can’t take care of everyone around you if you are struggling.

At the Institute I studied over 100 dietary theories and had the opportunity to learn from amazing teachers and leaders, including Andrew Weil, Mark Hyman, Geneen Roth and Deepak Chopra.  During this time, my life changed. As I pursued my education I discovered my Health Blueprint. I found my path to healing my digestive system from the toxicity and inflammation.  I also began to understand that the journey to one’s wellness was not just about the food on your plate but also discovering what nourishes you in all areas of your life. I began to feel whole because I was looking at my life not in pieces but as an entire picture. I began to feel alive and in control of my health and my own destiny. Basically, I felt renewed.



Day 1

Upon Waking – drink water with lemon and a dash of cayenne pepper

Breakfast Juice

1 cucumber
handful of kale
½ bunch mint
a handful of parsley

Wash all of your ingredients and then juice. After juicing, finish your drink off with the juice of one lemon.


Breakfast Smoothie- Serves 1

1-cup coconut milk

1 scoop plant based protein powder
1 tablespoon ground chia seeds
1 cup blueberries
1 banana
½ cup spinach
2 tablespoon tahini

Note: to warm your smoothie add ¼ teaspoon of cinnamon, nutmeg or clove. By adding a warming you are warming your digestion. If you feel cold from drinking your smoothie or juice, then have a hot cup of dandelion or chamomile tea with raw honey to warm your digestion.


Snack  – 1 apple with 10 raw almonds


Lunch– Serves 1

2 cups mixed greens
3 tablespoons hemp seeds
1 apple cut into small pieces
½ avocado
1/4 cup raisins or ¼ cup goji berries
handful of fresh parsley


2 tablespoons Braggs Raw Apple Cider Vinegar
2 tablespoons extra virgin olive oil
juice from a lemon
Mix all salad ingredients in a bowl and toss with dressing.


Snack – 1 pear and 10 raw walnuts


Dinner – Serves 2

Superfood Berry Baby Salad

4 cups spring mix or spinach

1 cup garbanzo beans
1 pear, cored and grated
¼ cup cranberries

4 tablespoons balsamic or raw apple cider vinegar

Add your mixed greens and grated pear to a bowl. Add the cranberries, garbanzo beans and toss with balsamic or raw apple cider vinegar.

Before Bed – drink chamomile tea with lemon and raw honey


Cleansing & Detox 101


Helpful Tips For Cleansing

  • Start a journal to document this amazing process.

  • Realize that you are going to shed what does not serve you both physically and emotionally.

  • Eat/drink every 3 hours to stabilize your blood sugar.

  • If you want to boost your detox experience, feel free to get crazy and add some Superfoods like spirulina or chlorophyll to your juices or smoothies for extra energy.

  • Regular bowel movements are important for proper detoxification; if you are not “going” then try drinking senna tea or more lemon water to better support your liver and alkalize your body.


Helpful Tips for Self-Care

  • Take a bath each night with Epsom salts. Try adding a few drops of essential lavender oil.  I like DoTerra.

  • Make sure you are sweating out the junk- try light exercises like jumping on a rebounder, sitting in a sauna, or swimming.

Get Prepared

  • Clean out the junk in the refrigerator and the pantry. This process will really help you to get mentally prepared to change your body and change your life.

  • Get support. Maybe find a friend to do the program with you.

  • Set a goal and write it down where you see it every day. Try a Post-it note on your bathroom mirror.

  • Remember to have fun, laugh more, love more & commit to your well being.

  • Incorporate five minutes into your day to simply stop and reflect, appreciate your life.

7 Tips to a Magical Cleanse & Detox

  1. Ditch old ideas that do not serve you

  2. Rest

  3. Hydrate

  4. Believe in yourself -you can accomplish anything you desire

  5. Forgive

  6. Love more

  7. ENJOY the new  & refreshed you!


I hope you love this Simple Detox as much as I do. Use it anytime you need to reset your system and debloat. Please comment below what you think or any questions that you have!


To Your Health,




Top 3 Essential Oil Blends For Winter Immunity

Top 3 Essential Oil Blends For Winter Immunity

Hey guys! It’s winter. Womp, womp. If you have children like I do, you know that they are little germ carriers and are exposed to all kinds of grossness all day long at school. Since I began using essential oils, I have found a couple of immunity and get-well blends that I find work well to keep us healthy during cold and flu season. I have also found some blends, that for the few times we do get sick, are a holistic, clean, non toxic way to control symptoms and get over it quickly.

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10 Tips To Beat The Winter Blues

10 Tips To Beat The Winter Blues

Hi there! Today I want to talk about ways to help you figure out some easy how to combat that feeling we sometimes get when the leaves fall off the trees and the sun sets way too early and we start unpacking our winter gear in preparation for those hibernation months of winter…

It’s that time of year, and we could all use a little boost, right?

Depending where you live—New York City versus Los Angeles—winter will either be something you dread or something that passes you by without noticing.

Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.

The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body.

For some people, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter and this causes lethargy, depression, irritability and weight gain.

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