June 2018 - Now Wellness
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Monthly Archives

June 2018

Chocolate Flourless Brownie Muffins

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Breakfast or Dessert?

This recipe is heavenly and a go to when it comes to my kids. The best part of this recipe is that you can use them as the delicious breakfast muffin on the go, or slab on some chocolate avocado icing and make it into a divine Cupcake.

So, how can these be actually good for you, and taste so good at the same time?


Chickpeas have been in around for the last 7,500 years and they come in second to the largest legume to be grown the soybean. They are a type of legume and a member of the pea family.

Nutritional Benefits:

1 cup cooked (DV= Daily Value) 

14.5 g Protein

12.5 g Fiber

84% DV Manganese

81% DV Folate

26% DV Iron

Slow-Releasing Carbohydrates

Chickpeas are full of complex carbs which allows the body to digest slowly and use them for energy. This helps prevent any spikes in the blood sugar levels such as your simple carbs.

Digestion Benefits

Chickpeas are among the highest fiber-rich foods. Fiber helps binds to toxins and waste in our digestive tract. The high fiber improves the movement of our digestive tract helping to alleviate constipation. Fiber also helps balance out the PH with an alkaline effect and helping keep a healthy happy home for our gut bacteria.


Flourless Brownie Muffins

Image and Recipe By Beach Body

These dark chocolate flourless brownie muffins are delicious and surprisingly healthy.

Course Breakfast, Dessert
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 12 servings, 1 muffin each
Calories 160 kcal


  • 1 15-oz. can chickpeas drained, rinsed
  • 3 large eggs
  • ½ cup pure maple syrup
  • ⅓ cup unsweetened cocoa powder
  • 1 tsp. baking soda
  • 3 Tbsp. coconut oil melted
  • 1 tsp. pure vanilla extract
  • ⅓ cup dark chocolate chips


  1. Preheat oven to 350° F.
  2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
  3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
  4. Divide batter among 12 prepared muffin cups.
  5. Top each cupcake with about four chocolate chips; push into batter.
  6. Bake for 10 to 12 minutes, or until a toothpick inserted in center comes out clean.
  7. Cool completely and enjoy!



Raw Crunch Salad Topper- Summer Perfection

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Missing the Crunch of Croutons?

This is hands down my favorite salad topper. It is a powerhouse of nutrients that pairs well with any summer salad. I can be honest and say that I am one that misses my croutons on my salad. This is a perfect amount of crunch that doesn’t get soggy.

So what it a Powerhouse of Nutrients?

Let look at just some of the ingredients:


Some studies have shown significant benefits to your cardiovascular system, metabolic syndrome, anti-inflammatory, and type 2 diabetes.

Nutrient Benefits.

  • 113% Omega-3 fats
  • 53% Copper
  • 44% Manganese


Just like almonds, they are full of good fat. Studies have shown that almonds can play a role in lowering your LDL- Cholesterol and help support the cardiovascular system. Further research has also found a link with almonds and helping support blood sugar levels.

Nutrient Benefits:

  • 49% biotin
  • 40% vitamin E
  • 23% manganese
  • 15% magnesium

Hemp Hearts

Hemp Foods have been classed as a complete protein as they have all 10 amino acids. They also contain omega 3 and 6. These have amazing brain health and cellular benefits, as well as helps support inflammation. Hemp hearts are full of healthy fats and amazing protein.

Nutrient Benefits

  • 10g Protein
  • 12g Omegas
  • 70% more Iron

Pumpkin Seeds

For a long time now pumpkin seeds have been valued for this zinc levels which helps with our immune system. Pumpkin seeds are a great source of Anti-oxidants and mineral support.

Nutrient Benefits:

  • 64% manganese
  • 48% copper
  • 23% zinc
  • 20% protein


Flaxseeds have a few unique features about them. One of them is that they are super high in Omega-3, one of the highest foods. Great source of phytoestrogens, which help balance our natural hormones. They are also a great source of fiber. Again they help support your cardiovascular system and are full of antioxidant and anti-inflammatory benefits.

  • 133% Omega 3
  • 14% fiber
  • 6% selenium

Raw Crunch Salad Topper

By Jenna Gallagher- Now-Wellness


  • Walnuts *
  • Almonds*
  • Chia seeds
  • Hemp Hearts
  • Pumpkin seeds*
  • Flax seeds or Ground Flax
  • Sunflower seeds*


I typically add equal amounts of each. Approx 1 cup of each. However, you can do as much as you desire

Combine all ingredients and mix together.

Add to glass airtight container. If using ground flaxseeds, ensure you store in the fridge.

Add your desired amount on top of salads.



For more recipes like this one and support your nutrition and Mental Health. Join our Freedom Ready Challenge. Check out Freedom Ready for the next upcoming Date.



Top 5 Alkalizing Foods and Why You should Eat them

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Why do we need to alkalize our diets?

Most people are familiar with feeling heartburn, this is when there is too much stomach acid and it will cause a burning effect in the body. The most common way people experience relief is having a calcium chew (Aka. Tums). The calcium will help neutralize the acid in the stomach and provide symptomatic relief.

*Remember that burning sensation can also be a sign of not enough stomach acid. Working with a Nutritionist will be able to help you determine the best course of action.

Just like most things our bodies have a PH level that it needs to stay at, for everything to run smoothly. Which is around 7.2. However, on a daily basis out bodies consume highly acid forming foods. Such as dairy, meat & poultry, processed foods, and refined sugar. This may not cause just your common heartburn feeling.

“Chronic metabolic acidosis can be associated with decreased bone density, nephrolithiasis, muscle wasting, and progression of CKD (Chronic kidney disease). On a cellular level, many essential cellular processes, metabolic enzymes, and transmembrane transport processes are highly pH sensitive.”¹

Fortunately, our muscles and bones are full of calcium and nutrients to help neutralize the acid. However, unfortunately, as you can see over a period of time this can cause major issues on our bodies. Break out of the ordinary and what is often thought of as “normal aging”.

Here are a few things that you can do to help alkalize your body.

  1. Lemon water– You would think since lemons are high in acid that they would cause more acid in the body. However, they actually help to balance the PH in the body.
  2. Dark Leafy Greens- Spinach and Kale are the 2 powerful foods. They not only help with alkalizing the body but they will help with the conversion of your nutrients and are full of vital vitamins and minerals.
  3. Cucumbers- They are full of magnesium, calcium, plus vitamin K1 which are all great to help alkalize your body and provide amazing bone support.
  4. Broccoli-  packed with a variety of vitamins and minerals which helps rid the body of acidic waste.
  5. Avocado- Packed full of powerful healthy fats to help with cardiovascular and brain help, but also help alkalize the body.

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Greek Quinoa Salad

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Slip into Summer Salad


Doesn’t this look so delicious? My mouth waters just thinking about this salad. It is one of my favorite go to’s in the summer hot months.

Benefits of Quinoa

  • Gluten Free
  • Full of Protein
  • Rich l-lysine (Helps Balance Moods)
  • Rich in Maganese (anti-inflammatory)
  • High Fiber
  • Antioxidant Rich

Benefits of Tomatoes

  • Rich in Vitamin C
  • Good Source of Vitamin K
  • Biotin- (Balance Blood sugar, Skin Health)
  • Rich in Antioxidants and anti-inflammatories)

Benefits of Cucumber:

  • Supports Healthy Digestion
  • Righ in B Vitamins (helps Balance Moods)
  • Brain Health
  • Hydrating
  • Reduce Inflammation

Benefits Avocado Oil

  • Healthy Fat
  • Reduces bad cholesterol
  • Rich in Lutine (eye Health)
  • Skin Health
  • Brain Health

Greek Quinoa Salad

By: Now-Wellness

1 Large English cucumber

1-quart Cherry tomatoes

1 can Black olives

1/2 container of Herb crumble goat feta cheese (1/2 cup)

1 cup Quinoa, cooked


1/4 cup Avocado oil (or extra virgin olive oil)

1/4 cup Red wine vinegar

2 cloves Garlic, minced

1 tsp dried Italian seasoning

Salt and pepper to taste


Dressing: Combine all ingredients in airtight container and chill for at least 1 hour before serving.

Salad: Combine all ingredients in large bowl. Top with desired amount of dressing and serve immediately.