Blog - Now Wellness

Crucial for a Pre-Workout- Do you Consume it?

By | Nutrition | No Comments

Do I Need to Consume Anything Pre-Workout?

Now, there are some people out there that like to wake up and workout on a completely empty stomach. If you are someone that doesn’t experience crashes and feeling nauseous that is a personal preference. 

I personally recommend getting something into your system before you work out. You are wanting that boost to be able to perform better when working out. To help get the results that you are seeking. Such as toning muscles or losing those pesky pounds. 

So we all know by now I am a friend of carbs and I have explained why they are crucial. But first, we need to talk about how those carbs affect us through the Glycemic Index (GI), What to eat pre-workout, and what about pre-workout drinks? 

Glycemic Index,

The glycemic index was created to see how different foods affect your blood sugar levels.  The higher the number the more drastic of an effect it will have on your blood sugar. The lower the level then the less likely it will cause a fluctuation in your blood sugar. 

  • High is considered 70+ 
  • Moderate is 56-70
  • Low is 0-55

What do I follow for some Pre-Workout meals? 

Do I want to eat high or Low? There are some people out there that think I should eat something that has a high GI. Thinking that it will give them the quickest form of energy. As per studies, it is actually recommended that you focus on eating low GI foods 1-2 hours before working out. 

What are some good sources of low GI foods? 

Smoothies are a great way to get in a ton of nutrition in a short period of time. Fresh fruit, some healthy fats, grains, and protein. This will give you an easily absorbed meal that will keep you lasting a lot longer and having the gains you want to see from your workout. 

What about Pre-Workouts? 

Ahh, Yes, Pre-Workout drinks. I will be the first to tell you that I wasn’t a fan of them. So many out on the market are full of synthetics, which wreak havoc on your body. 

I did find one that I fell in love with. Energize from Beachbody

But why?


  1. It is derived from green tea, which is a natural source which our bodies know what to do with a natural substance. 
  2. Beta-alanine- Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine aids in the production of carnosine. That’s a compound that plays a role in muscle endurance in high-intensity exercise. Muscles already contain carnosine. Higher levels of carnosine may allow the muscles to perform for longer periods before they become fatigued. Carnosine does this by helping to regulate acid buildup in the muscles, a primary cause of muscle fatigue.
  3. Quercetin: It has antioxidant and anti-inflammatory effects 

Remember everyone is different, and everybody reacts differently. What works for you may not work for someone else. Do what works best for you. Want to learn more about obtaining your goals, and what products I recommend for you specifically. Contact me Here!


5 Steps for Improving Sleep after Trauma

By | Mental Health | No Comments

Is it Really Possible to Get a Good Night Sleep?

Sleep is often the first thing that is disrupted when we experience Trauma. We have a hard time keeping our minds occupied and busy, so we often have obsessive thoughts, worries, and fears that are on constant replay. This makes it a struggle to even fall asleep.

But what about when you are asleep? Then we run into our subconscious mind. This is where we would often dream of our problems, and we are mentally trying to figure them out, or some of us often relive our trauma over and over again. This can lead to clenching/ grinding of the teeth, which in turn leads to migraine in the morning and a very sore jaw.

What Can We Do?

Let’s talk about getting to sleep first. Taking these steps to help improve you falling asleep will also help improve better overall sleep. Your subconscious mind is a lot more work, and often needs the work of a professional to help process through thoughts and feelings.

We need to create a sleep routine, almost a pattern that we are going to do every single night before bed. This will help trigger our brain that, “ok, it is time to go to sleep.” Developing these steps take time and patience. To some this may come easily and naturally, others may find this redundant and challenging.

5 Steps that Can Help Create Change


This is huge. Our Brains produce this chemical that is called Melatonin when it is time for bed. However, this release can be disrupted by constant light exposure. This includes, lights in the home, the screens on your phone, and your T.V. Ensure your phone has a red light app to change your back screen lighting to a hue of red to help trigger sleep. Ensure you are in a dark area of your home to help trigger this Melatonin production.


A lot of people don’t know that your phones, T.V or and devices that are powered by electricity give off an electromagnetic field. This also causes sleep disturbances. It is encouraged not to have any electronics in our bedrooms. This can be a chore for some as they use their phones as an alarm clock. Even if they are just outside the door. I also know that some people like to watch videos to help fall asleep as it keeps the thoughts at bay. I recommend getting some Ferns or Himalayan Salt for the bedroom if you are going to have electronics and they help to mute the EMF (Electromagnetic Frequenices.)


I know this is hard. You can do it from the comfort of your bed if you wish. However, I recommend doing this before you get into bed. Setting yourself up for sleep. There is an App call Insight Timer, that is free and I highly recommend. You can choose short meditations eg. 1-2 minute long ones and ones that are specifically designed for sleep. This helps retrain your brain into more positive thoughts, it helps block out negative thoughts and allows the body to feel calm and relaxed.


Again doing this before bed can help relax the body. Kundalini Yoga is a great yoga for this or Yoga Nidra. There are some great free resources online. Again just make sure the screen has a red hue app.


You have probably been told this a million times. But really guys, It is something that needs to be done every day multiple times a day. Look into that mirror and tell yourself: ” I am beautiful, I am confident, I am abundant, I am strong, I am willing and determined. I will have a good sleep, I love myself.” This helps retrain the brain into more positive thinking. How many times a day do you look in the mirror and wish something would change? That creates negative thoughts. Our brains don’t know the difference. If you tell yourself that you are ugly, then that is the way your brain is going to make you feel.

Creating Routine

Will this work if I do this once a week? Unfortunately, No. This is something that you have to work every single day. It will be hard, and challenging. But it will also be one of the most rewarding things you can do.

I challenge you to start creating a new routine for yourself. One of the best things we can do for our brains when we have experienced Trauma is to create a routine. Just like the mornings.

Need Support?

I offer and run many different support channels. One is through my facebook group that you can Click Here to Join! 100% safe and confidential. Or you may join my Women’s Warrior Circle which is a Support Group for Women who are Sexual Assault Survivors. This includes all forms including domestic violence. If you feel like you need more immediate help I encourage you to check out my Support Tab at the top of the page to find a local resource to help guide you through this.

But I will Bloom

By | Telling My story | No Comments

“Alive, but not living
Innocence, but stolen
Present, but not here
Trust, but cynical
Visible, but hidden
Strong, but broken
Beautiful, but flawed
Quiet, but screaming
Valuable, but insignificant
I am a dormant rose. But I will bloom, beautiful, strong, still protected my thorns.”

– Author Unknown Survivor

If you too want to tell your story or share your poem that represents you as a survivor anonymously. Please fill out this Form: Click Here.

If you are struggling and need help please reach out for support. Use the Support Tab to find someone in your area. Click Here


My Go To Essential Oil for Balancing My Moods

By | Busy Moms, Essential Oils, Mental Health | No Comments

I’m Done with today…

Ever feel like that? Most days? I hear ya. This was something that I struggled with on the daily as well. I often struggled with my moods, because of my diagnosis. I have been diagnosed with Borderline Personality disorder (BPD). Which one of the things that go along with BPD is an inability to regulate moods effectively. I have also been diagnosed with general anxiety, panic disorder and an eating disorder. What fun!

If you didn’t catch my last blog about my life changing story with essential oils, I highly recommend you pop over and give it a read. Click Here. I want to talk more in-depth about the 1 oil that is my go-to essential oil. So by now, you should know what I struggled with on the daily, and what it looked like. Some of you might know exactly what I am talking about. Because it sounds like your story too.

So what is this 1 oil?

doTERRA’s Wild Orange. I know I know. You are probably thinking the same thing I thought of when my friend Ashley said the same thing to me. How can something as simple as an Orange change my mood? Feeling kind of skeptic? I was.

First off it’s not the juice from the orange. If that was the case everyone would be on cloud 9 with the amount of orange juice people drink. Plus the price of orange juice would skyrocket because there is this amazing health benefit. However, the essential oil comes from the peel. So if you have ever peeled an orange and seen this tiny little spray coming off the rine that my friend is the essential oil.

How does it work?

So I won’t get super sciencey on you. But when you smell it travels to our olfactory bulb. This is connected to the Olfactory Nerve, which travels up and is connected to the limbic system of the brain. This is the area of the brain that we hold our emotions, memories, where we control our heart rate and blood pressure. How cool eh? So have you ever smelled, for example, a pine tree and it reminded you of the holidays. Or a freshly baked apple pie that reminds you of your grandma? This is why.

There is different chemistry to each essential oil. Wild Orange is very rich in Limonene.  Limonene helps with uplifting and soothing our moods. I really could make a whole other blog post on science and chemistry. However, I want to focus on the benefits of this one.

What Can it help with?

Wild Orange is used in Aromatherapy as a nervine and calmative. Meaning that it can help calm your nerves. It is also used in  Aromatherapy as a carminative and antispasmodic for symptomatic relief of digestive discomfort. How amazing is that? So it can help our moods and can help with digestive discomfort.¹

Emotional Aspect of Oil

Wild Orange is known as the oil of abundance. Helps with feelings of drained, overthinking, workaholic, discouraged, and envious. Feeling more productive, hopeful, abundant, playful, generous, and creative.

It is known to open one’s mind and heart up to possibilities and to accept the goodness the comes their way. Reconnecting ourselves with a younger version of yourself it can help you feel fun and more spontaneous.

Allowing use to let go of a scared or fearful mindset to help with our manifestations allowing yourself to know that you are enough. Helping us release all forms of self-doubt and self- judgment.

What is the best way to utilize the oil for emotional benefit?

The best way to use wild orange for supporting your nerves and helping balance moods is through inhalation. My favorite way is to put a drop into the palm of my hands rubbing them together, cupping my nose and my mouth and deeply inhaling. That will help the Limonene work in the brain. You can also apply it topically, up your spine, pulse points. Somewhere that you will still be able to smell them when needed.

My favorite way to get the oils into the air is through diffusing with an ultrasonic diffuser. That allows to me continuously smell the oils and reap all the benefits emotionally.

Need More help, have more Questions?

Have you ever tired Wild Orange? No? Are you New to doTERRA Essential oils? Jump over to my Free Sample Form and I can send you a free sample of the wild orange so you can see how amazing and life-changing it can really be.

Want to know more how all of the essential oils can transform your life? Book a One-on-One with me to discuss all of your health concerns and what oils will be best suited for you.

I am launching new packages for all my busy, stressed out, tired moms who need to catch a break. Ready to gain back control over their life and life the happier healthier lifestyle. Each Package includes a Mastering Your Happiness Appointment. To Learn More Click Here.



¹Claims are approved for this Natural Health Product. Reference
Wild Orange NPN80060970

essential oil

My Life-Changing Experience With Essential Oils

By | Busy Moms, Essential Oils, Mental Health | No Comments

You just need to Get Over it and Move on…

As I was once told… As most of you know by now, I have struggled with my mental health, well, pretty much my entire life. It was approximately 4.5 years ago that my mental health spiraled out of control. I just had a new baby, where postpartum depression was most likely kicking in, on top of all of my other mental health. I knew something had to change or give because I certainly couldn’t continue like this.

Literally, I would sit in my chair all day and cry. I would have the most unrealistic fears, such as a plane would fall out of the sky if my kids were outside playing. I would send my self into completely panic attacks over what most people thought as ” nothing”. I would even get a panic attack just looking at all the things I had to do in a day. Which this often lead to me being the worst wife and mom because I wouldn’t be able to do these things.

Something had to change

So I went to my first essential oils class. My first one was a couple of months after my second son was born. So the fear of leaving him with Dad was out the window. I decided I would go out and check out what the fuss was all about with these “essential oils” I went to the class and I thought this is pretty amazing. But I never really got into how it could really help me.

However, once my mental health was really out of control, I decided I would go back again. This class Blew me away. By fate, I won the lucky prize at the end of the class and it was a free bottle of doTERRA’s Wild Orange. Ashley- who taught the class explained how she struggled with her own anxiety as well and how she was able to use these essential oils to help regulate her emotions. So I said what the heck its worth a try.

Something Life Changing Happened

So I get this oil, it smells fantastic, but could it really work for me? Like really, I was already on my medication from the MD, I had already seen like 5 different counselors. What could this little tiny bottle do that these professionals couldn’t? Let’s be honest it was “Just” an Orange in a bottle- Or so I thought…

So, I first panic attack since I got the oils started. Which was the next morning, because I will be honest, I had them multiple times a day. So the panic attack started, my chest would feel super tight, I would start not breathing properly, and I would feel super hot and angry. So I grabbed this little bottle, put a drop in the palm of my hand and rub them together. I then cupped my nose and my mouth and just started breathing in as deep as I could.

Within Seconds…

I mean Seconds. My chest started to not feel so tight, I was able to slow my breathing, my body temperature would start to regulate and I didn’t feel so angry. At first, I thought What the Hell is in the little bottle… I couldn’t be just orange juice.  How could this little bottle do this? I was stunned for a while. Thought it must be a flook. It must have been just a short panic attack.

So, I waited. Again I would have another panic attack, I would reach for the Wild Orange. To my surprise, this oil helped me again. How incredible. It was then that I started looking more into essential oils. My brain has to work on the science side of things to fully understand what is happening. After a couple of days of looking into doTERRA, I quickly send Ashley a message.

O.M.G. We need to meet. This oil you have given me, has completely transformed my life.

So, we made a meeting where we discussed everything about the business. This is where I got super excited. I wasn’t all for MLM, but the way Ashely explained it, made me excited.

Ashley asked me a question… Why do you want to do this as a business? I didn’t have to think long. I knew right away. It wasn’t even about the money. If these little bottles could completely transform my life, what can they do for everyone else? I wanted everyone to know how amazing these oils were. I wanted everyone to know my story. To know that they are not alone and that there is more help out there than just the MD and therapist.

Are you Stressed, Anxious, Depressed, Or Struggle with Panic Attacks?

If you are new to doTERRA. Please, fill out this form, and request your free sample today. I would Love to send you some of my favorite life-changing oils so that you are able to see how they can transform your life too.

Struggle with your Job? Looking at doing something life changing?

Please reach out. I never thought in a million years that I would be with this amazing company for the last 4.5 years. I have never been a part of something that is so moving, and so life-changing. doTERRA is changing lives one day at a time. Doing research and studies to see the fullest effects of these amazing oils.

Want to learn more about how to regulate your emotions? Check out The Class I am teaching Sunday, February 17th at 2:00 pm. 

Click Here to Register


Loaded Banana Bread Energy Bites

By | Busy Moms, Nutrition, Recipes | No Comments

Energy Bites Taken to the Next Level

Struggling with those energy lulls in the middle of the afternoon? What about your kiddos, do they always seem hungry and want to eat you out of house and home? I hear ya! I am always on a hunt to find the next great thing that my kids will love and actually eat.

When I found this recipe I was completely over the moon! Why? because my kids LOVE banana bread. The clean healthy way that I make it. However, for a snack, we wanted something a little more nutrient dense, and something that is going to be sustainable in the energy department. Plus sometimes you don’t need to eat a full piece of bread. Just a small bite would do.

What are the benefits?

Well, these energy bites are packed full amazing nutrients but they are also Dairy-Free, Gluten-Free, Low Sugar,  Raw, Vegan, Vegetarian, and full of Whole Grains. This is going to provide clean-burning energy, without the crash.

They also

  • Balance blood sugars
  • contain prebiotic fibers
  • Help control appetite

Let’s Look at those ingredients

Rolled Oats

Oats are a good source of Chromium, which helps stabilize your blood sugar levels. It is also packed full of manganese, fiber, protein, and b-vitamins (help balance our moods). They are also linked with increased feelings of fullness and satisfaction with food. They are a big supporter when it comes to digestive health.

Hemp Seeds

They are full of fiber and protein. They are loaded with potassium (which is great for relieving leg cramps in kiddos). Hemp has a unique fatty acid profile that includes common omega-3 and -6 fatty acids, plus less common stearidonic (SDA) and gamma-linolenic (GLA) acids. These fatty acids fight inflammation and protect your heart and immune system.

Peanut Butter (raw)

Peanuts are high in copper and manganese. They are also a good source of Vitamin-E which is a building block to your immune system. As well as a good source of your B-Vitamins. Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy. They are also rich in antioxidants. Some studies even show that it can lower your risk of weight gain.

Raw Honey

Has been used for many years in the medical field, for its antimicrobial and wound healing properties. Raw Honey is also known for helping with pollen allergies, it is a good clean source of energy. As well, it is a powerhouse when it comes to antioxidants. Studies have shown as well that it can help regulate blood sugar levels as well. Again back to the hangry and the mood balancing bonus.

Loaded Hemp & Banana Energy Bites

Click Here for Full Recipe

For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5DietCLICK HERE.

Struggling with your Cravings and emotional eating? Check out my Upcoming Seminar on Emotional Eating 101. 

Click here to Register


Regulating Emotions with Essential Oils- How it works

By | Busy Moms, Essential Oils, Mental Health | No Comments

I’m Tired, Stressed, Anxious, Scared, Nervous…

The list goes on and on. Really I can make a huge list of just my emotions. But we need to focus on regulating them. Today’s post I’m not going to get into how our emotions become imbalanced, or what oils to use. I am strictly going to be talking about the science, on how they actually work. If you are wanting to know more about the other things you will have to Join me for my Regulating Emotions Seminar that I am running. Sign up Here.

No matter what age, or lifestyle we live, there is no escaping our emotions. It really is a part of being human. As each human is biochemically unique we all have our own set of unique set of personal experiences. With that said we will all experience emotions is different ways. We all have different coping strategies for each emotion.

How does the Brain Process Aromas?

Any time we smell anything whether that be the fresh air, apple pie baking or the aroma of essential oils. It will all be processed through the brain in a special order. After we inhale an aroma, it will be processed through the brains “olfactory system” This is where our sense of smell comes from. How it gets there is through the olfactory nerve where it will be processed. The olfactory system is actually connected to a part in the brain that is called the limbic system. This is where we regulate our heart rate, blood pressure, emotions, and memories. This is how some people can be triggered, by smelling a pine tree and thinking of Christmas. The Limbic system of the brain also can cause a rush of emotions that is almost immediate. This is called an emotional response.

So Lets Re-cap.

  • Aroma is smelled
  • The olfactory system controls sense of smell
  • The limbic system is connected to the olfactory system, where our emotions live.
  • Emotional response

So, as I mentioned how certain aromas can trigger certain memories, eg. the pine tree and Christmas, it can also trigger negative feelings as well. So the idea behind using aromatherapy to regulate our emotions is to help regulate them or to help dispel negative emotions.

It comes down to the chemistry and the specific essential oils. This helps us easily target specific emotions. This allows us to control a specific response. Each essential oils has its own unique chemical profile, which gives each oil its own unique properties and benefits.

The Chemical make up of the essential oils will help determine all of its benefits, such as which emotional response it can produce. This allows you to choose a specific essential oil for the purpose of triggering emotions.

There are so many different elements involved in the chemical makeup of essential oils. It varies from the type of plant that it comes from, where it comes from on that plant eg. Roots, leaves, flowers, bark, and fruit etc.

Let’s look at different Chemical Properties of these plants.

Ketones: Energizing, Invigorating and uplifting properties.

Monoterpenes Alcohols and Esters: Promote toning and calming properties

Monoterpenes Limonene and Beta-pinene: Strong uplifting characteristics

Esters, Oxides, and Sesquiterpenes: Promote soothing, renewing and grounded feelings

Phenols: Warming properties.

Do you struggle with your emotions? Do you feel like you have tried everything but nothing seems to get it just right? I encourage you to come out to my Regulating Emotions class that I am teaching February 17th at 2:00 pm at Circle Studio. For everyone that attends they will receive a full free bottle of mood balancing essential oil.

Do you struggle with emotional eating? I have you covered. I am also doing a seminar on Emotional Eating 101: March 1st at 7:00 PM. Click here to register. Or below.

Regulating Emotions

Click here to Register


Emotional Eating 101

Click here to Register


Simple Steps for Overcoming a Panic Attack

By | Busy Moms, Essential Oils, Mental Health | No Comments

Chest tightening, body temperature rising, tears forming…

Panic Attacks Suck! I know the feeling all too well. For those who don’t know I have been diagnosed with Borderline Personality Disorder (BPD), Anxiety disorder and Panic Disorder. Before I was diagnosed and taking the proper medication, I would have crazy panic attacks.

They are a terrible feeling. It almost feels like someone is sitting on your chest, and you become so angry that you just want to scream but all the while are wanting to cry. At the same time, your face is so red because your internal body temperature feels like your blood is about to boil. I would feel awful for the person I was around at the time. They would often feel the rage I was feeling.

Without the ability to regulate emotions effectively, I would often have an overwhelming feeling of rage. Someone would hurt my feelings, and I wanted to ensure that they knew how I was feeling but worse. I was often very rude.

Does any of that sound familiar?

We have determined we know what it feels like. But we need to know how to give ourselves support during these times. Let’s be honest, we can’t keep up with panic attacks for the rest of our days.

Since I have started these things it has been life-changing. I won’t be able to go back to the way I use to handle them.

Essential oils

These babies are hands down the 1st thing that helped me when I would have a panic attack. This is one of the reasons why I fell so in love with them. Wild Orange, was the first essential oil that I used when I was having a panic attack. But there are so many different essential oils that also can help with the nervous system. Contact me directly to learn what oil would be best for you.

My Medication

This is has been life-changing. There are so many people that say I don’t want to go on medication, it will change me as a person, or that you want to try the more natural way. They won’t change the person you are but help you become the person you are. They allow you to have the chance to live a more natural lifestyle.


Therapy has taught me so many different amazing techniques to be able to help calm the mind. Such as Deep Breathing and mindfulness. Any time I feel a panic attack coming on, I focus heavily on my breathing. I breathe in for 3 counts, hold for 3 counts, and release for 3 counts, Repeat. Then focus on my surroundings and start calling them out or naming them in my head. I love to feel rooted in the floor and making myself present in the room.


I don’t want to keep sounding like a broken record but again this was life-changing. I started approximately 6 years ago. It is hard, very hard. I didn’t have a clue what I should be doing when I was meditating I would just sit in the silence and try to think about nothing. About 30 seconds would pass which would feel like 20 minutes. The more I learned, the more I fell in love. I would love you to join me for a Guided Mediation one night.

Natural Nutrition

Well, it is a given that this is apart of my lifestyle. My life has been completely transformed from switching my diet. Following simple recipes such as the ones in the N5Diet. This is everything my business is formed around. The power of nutrition and how it can power our minds. I could really go on for hours on how nutrition can transform your life. If you would like to know more CLICK HERE

What do you like to do?

Do you have a go-to staple when it comes to your panic attacks? Did you know about these techniques? I would love to hear from you. I take my years of experience and have applied them into my practice. My guided mediations use the power of essential oils, deep breathing, and mindfulness. If you are struggling and want to learn more about how a Holistic Lifestyle can help you. Message me Today.

-I’m Ready to be Free-


Hearty Beef Stew- Vegan Style

By | Busy Moms, Nutrition, Recipes | No Comments

Meatless Mondays Here We Come

Are you started to run into a dead end road when it comes to flavorful recipes, that taste good, good for you, and are meatless? I hear your pain. I always recommend to my clients to try at least 1 day a week to go meatless. Step it up by going vegan for the day. Why? Well because meat is very acid forming, and it causes major inflammation all over the body.

When our body is full of inflammation, we are not able to run as we were designed. We don’t digest our food properly, and it can be the root of many diseases. A plant-based diet helps encourage an alkalized diet, which helps decrease inflammation. Plus a plant-based diet is full of amazing nutrients, vitamins, and minerals.

What are the benefits?

I could really go on all day about how amazing the benefits are. This dish is Dairy-Free, Gluten-Free, Grain-Free, has Greens, Gut Healing,  No Added Sugar, Nut-Free, and Vegan. Amazing! This amazing recipe is made with lentils.

  • High Protein
  • Full of B-Vitamins (Makes use feel happy)
  • Complex Carbohydrates (Balance Blood sugar levels)

Let’s look at those ingredients


Lentils are full of protein. With 1 cup cooked they give you 36% of your daily requirement of protein. It also is full of B-Vitamins which also help utilize our proteins and help with making our feel-good hormones. It is a great source of fiber both insoluble and soluble which help feel a healthy gut. Also, they are a great source of iron. Studies have shown they help support a healthy heart, balance blood sugar levels, and provide a good source of energy.


Garlic is a great source of a variety of vitamins and minerals such as Manganese, Vitamin-B6, and Vitamin-C. Studies have shown that it has amazing benefits for heart health. Garlic is also known for amazing detox properties to the full body.


Again Potatoes are full of vitamins and minerals. One of them is Vitamin-B6. Vitamin-B6 is a crucial vitamin that is needed for utilizing our proteins properly. Also helps create those happy moods. Potatoes are also a good source of potassium, which helps regulate blood pressure and promotes kidney health.


These babies are full of Vitamin-A which is a building block for our immune system. They are also rich in Biotin which helps our hair skin and nails. Again they are also rich in our B-Vitamins. Carrots also have a great source of minerals. With their High Vitamin A and C levels, it makes them a great source of antioxidants. As well as studies have shown great heart health benefits.


Hearty Beefless Stew With Lentils

Click Here for Full Recipe


For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5DietCLICK HERE.

The Art of Hiding Food Within Food

By | Busy Moms, Nutrition | No Comments

But I don’t like it…

How many times have you heard that one? I swear I hear that probably at least once a week. It is rather annoying. After a while, it becomes a chore and your child starts to play games with you. Sooner rather than later it seems like the only thing they will eat is mac and cheese and hot dogs. Sound about right!?

One thing we try to eat once a week in this house is fish. Now there is 2 of us in the house that claims that they don’t like fish. One of them being myself. Now, I have got much better with this, and I have started to come up with some pretty amazing recipes that I actually enjoy. But the other person is my littlest son. However, with him, all we have to do is tell him we made him chicken (as long as its a white fish) and he gobbles it right up.

There are so many things we should eat but how?

This, my friend, is where we get into the art of hiding our food. Even on ourselves really. Most of the time its a mind over matter (like it is with me and fish). Now I have said before in a previous blog about salads. Some nutritionist frown upon “hiding” food. But I look at it as if my child is eating it, for now, I will work on the rest of it later.

It is a process. Especially when it comes to our greens, they can often be bitter and we don’t like the taste of bitters when we have such an over-processed diet. We can thank all of that salt for that.

So what are some ways we can hide our food within food?


I go into greater detail about greens in another blog, you can check it out here. However, you can use a food processor, a little water and blend it up into a paste and add it to soups, stews, and sauces.


Ok, we should all know by now that pasta really isn’t the best for us. We really shouldn’t have to hide pasta into any dish. It’s more hiding the foods in the pasta. Pasta is really just an over-processed piece of sugar. However, They are now making some amazing vegetable-based or lentil based pasta. This is a great way to add some of those vegetables into a diet. Now, this is still highly processed and most of the nutrients are gone. But it is still a better alternative.


Well, Friends if you don’t like meat don’t eat it. You can live off a completely plant-based diet and be completely over the top healthy (to know more about eating a plant-based diet, contact me directly). However, if you are looking at incorporating some fish because you don’t like fish. For my kiddos and well for myself on occasion. I would purchase a wild-caught cod or halibut, that is battered, and bake it. It is something to well get you started and getting the Omega 3 introduced into the diet.


This is really the biggest thing. Most kids and people will eat pasta, and meat ( unless vegetarian) But these DARN vegetables. First thing is do you or your child like some old fashion dressing such as ranch? If they will cover the vegetable in dressing and eating it. Well my goodness we broke ground. Slather it and Eat up. We can work on better healthier dressings later.

If they are super picky. This is where I recommend grating, or using the food processor for almost all vegetables. This way they can’t find a little shred of it and not eat it. I often like to shred the vegetables and saute them first in a little bit of coconut oil, this will help bring out their sweetness. Then continue to make your dish as planned. This is really great for soups, strew and sauces.

In Conclusion

This is really just scraping the surface when it comes to hiding the food within your food. When working with my clients I am better able to customize a plan for them to incorporate the foods into their diets. It is always best when we are able to consume real whole foods, rather than taking it in supplement form.

It is simple tricks and tips like this, that I love to use when I am working with the picky eater. Getting those nutrients into our bodies to help better our brain health, and help stabilize and balance our moods. If you would like to learn more about how a custom diet can help you. Check out the Links below

Children’s Nutrition

Mom’s Nutrition