I want to hit on a topic that I think about a lot, and that is how to monetize your Instagram account or social media account by working with brands. There are a lot of influencers who are working full time just making posts and getting paid for it. IfRead More →

Today I am talking about one of my favorite super foods: spirulina. This brand I am using is Ellie’s Best and you can use my coupon code “wellandzen” for 10% off anything on their website! Here are a couple reason I love to incorporate spirulina into my life. • BoostsRead More →

For the crackers: 1 cup arrowroot flour2 eggs3 tbsp ghee1/2 cup palm oil (sustainable only)1/3 cup white sesame seeds1/3 cup chia seeds3 tbsp hemp seeds2 tbsp rosemary Combine all ingredients except seeds in a food processor. Fold in seeds. Place ball of dough on parchment paper. Use wax paper onRead More →

This was easy, I sautéed everything in one pan. I have some chopped eggplant and red bell pepper which needs to saute with avocado oil, s&p for about 7 minutes. Add in frozen paleo gnocchi (I used @cappellos paleo but you could also use some cauliflower gnocchi). The key to gettingRead More →

This recipe is just what you need for hot summer days! It is full of only good ingredients, making it fully paleo and Whole30 compliant! •1 banana, sliced and frozen for a few hours or overnight•1/2 cup @so_delicious unsweetened coconut yogurt•3/4 cup frozen organic blueberries•1/2 cup coconut cream Blend until smooth andRead More →

Enjoy these banana blueberry muffins EVEN MORE knowing they are filled with healthy ingredients and no refined sugar! 1 1/2 c blanched almond flour1/2 tsp baking pwdr1 tbsp arrowroot flour1 tbsp coconut flour1/2 c ghee1/4 c maple syrup3 eggs1 1/2 c blueberries1 chopped ripe banana Fill muffin cups and bakeRead More →

This soup is very easy, simply throw all the ingredients in a pot and cook up to a boil, at which point you cover with a lid and let it keep cooking for about 25 minutes. 1 box of Sprouts Organic chicken bone broth 1 Red bell pepper, chopped 1Read More →

2 eggs 3 tbsp hemp milk (or nut milk) 1 tsp coconut sugar 2/3 cup almond flour 3 tbsp arrowroot or tapioca flour 1/4 cup ghee 1/4 vanilla bean (optional) Maple syrup on the side Seeds and nuts of choice for topping Makes 3 large pancakes. Spray non-stick saute panRead More →

Enjoying a gluten and dairy free yogurt bowl. It’s so easy to make and I have an easy homemade granola recipe below. Enjoy! For this bowl I mixed some unsweetened coconut yogurt with blue spirulina powder by Ellie’s Best. You can use discount code “wellandzen” to get 10% off anyRead More →

I used the Simple Mills Banana Muffin and Bread mix which I found at Whole Foods.  I have a mini cake pan (see photo at bottom of webpage) which I used to pour the mix into. Instead of using oil as recommended, I substituted ghee.  I find all the SimpleRead More →

Who doesn’t love a good breakfast biscuit? Or a biscuit covered in honey and jam? Well finally I came up with something that actually satisfies my biscuit craving. Give this a try and tag @wellandzen on Instagram in photos! 3/4 cup Almond Flour 1 3/4 c Arrowroot or Tapioca FlourRead More →

This cake is perfect for celebrating Mardi Gras on Fat Tuesday!  Add a plastic baby in there and make it even more traditional king cake. I used Simple Mills Vanilla Cupcake and Cake boxed mix which I found at Whole Foods.  I substituted ghee for the oil in the instructionsRead More →

Truer words never spoken… Make your health a priority today and every day.  Make time to eat healthy, to work out, for self care. If you don’t do it now, then when will it get done? If you put your healthy off until you retire then it will be tooRead More →

These grilled chicken drumsticks and sauteed veggies were good enough even for my kids to eat!  Amazing right!  Details below on how to create this dish. For the chicken: Dry brine them first by pulling back the skin on the chicken drumsticks, sprinkle with kosher salt and let them restRead More →

This quote by Rumi is beautiful. Looking within to change what is inside will have a positive impact on the world around you because you are in fact connected to everything. You are all things and so as you heal yourself you heal the world. When things in my worldRead More →

Roasted herb red potatoes with rosemary, parsley and chives. This side dish is easy to make and so delicious! Red potatoes, cut into fourths Avocado oil 1 Tbsp parsley 1 Tbsp pink salt 1/2 Tbsp black pepper 1/2 Tbsp rosemary 1 Tbsp dried chives Take a bag of red potatoesRead More →

These pop tarts/hand pies were made with the Cappellos brand of lasagna sheets which are paleo and Whole30 approved. Allow your lasagna sheets to defrost.  Place on parchment paper and cut into desired size.  Each lasagna sheet made 3 pieces for me, so choose whatever shape and size works forRead More →

I took a frozen piece of halibut, de-thawed it, covered it in avocado oil, salt and pepper. Baked in the oven at 375 degrees for 15 minutes. I used to meat thermometer to ensure the temperature got above 145 degrees. For grilled squash and red pepper: This recipe goes forRead More →

Something that was brought to my attention today during my acupuncture appointment. We all have past programming that hooks into us, connections to a way of thinking similar to how a computer has software. It can be very outdated software/thoughts for instance my personal hook is “I’m not good enough.”Read More →

2 sweet potatoes 1 large Hass Avocado Avocado oil 3 cups of spinach I covered these potatoes in avocado oil and baked them at 400 for about 30 minutes. Oven sweet potatoes just don’t compare to using the microwave, the extra effort is SO worth it! While you wait forRead More →

1/2 c ghee 1 egg 1/2 c maple syrup 1 c maple sugar 1 tbsp cinnamon 1/2 tsp baking powder 1/4 tsp baking soda 2 1/4 c @quaker oats 1 1/2 c blanched almond flour 1/2 c tapioca flour 2/3 c chopped walnuts 2/3 c chopped dates Combine ingredients exceptRead More →

A dutch baby is also known as a German pancake. 2 eggs 2/3 cup almond flour 3 tbsp arrowroot or tapioca flour 1/4 cup ghee 2 tbsp maple sugar 1/4 vanilla bean Combine in food processor until vanilla bean has been fully chopped. Spray your non-stick pan and put downRead More →

A lot of people believe that money, fame, friends or a relationship is what is going to make them happy, but then once they get those things they realize there is still something missing. For instance people who win the lottery or become famous quickly assume everything changed and lifeRead More →

—BOTTOM— 2 cups @Quaker oats 1/2 cup maple syrup 5 pitted dates Mix in food processor. Should not be dry, if it is add in more maple syrup. Line muffin pan with baking cups. Press bottom crust layer into cups firmly. —MIDDLE— 1/2 cup nut butter I used @justins mapleRead More →

These stuffed dates are easy, pretty, and Paleo/Whole30 compliant! 10 dates 2 tbsp ghee 2 tbsp almond butter 1 tbsp sesame seeds 1 tbsp chia seeds 1 tbsp hemp seeds 1 tbsp coconut flakes Start by taking your dates, I got Mejoul dates, and placing them in a bowl ofRead More →

These mini pies/tarts are so delicious, the filling takes on a pudding consistency, perfect if you have a sweet tooth! For the blueberry filling makes 3 mini pies- 2 tbsp ghee 3 pints blueberries 1/2 cup maple sugar 1/3 cup tapioca flour Make filling: Heat ghee, maple sugar, and blueberriesRead More →

I know you have heard the phrase ‘no pain no gain.’ I am not that big of a fan of that phrase because I feel like there is plenty to be gained without pain. However, it should be noted that pain whether physical or emotional, can be a catalyst forRead More →

1 3/4 cup blanched almond flour 1/4 cup coconut flour 1/4 cup tapioca flour 1 egg 1 tsp baking powder 1 tsp ground cinnamon 1/2 cup coconut oil/ghee/sustainable palm oil shortening- melted 1/2 cup almond or coconut milk Combine ingredients except for the egg and milk, mix until combined. AddRead More →

cookies, paleo, whole30, desserts, healty

These paleo ginger/sugar cookie hybrids are delicious and fun to make. Make sure you have a rolling pin to get the proper depth to the cookies. I used wax paper to roll it out and then used christmas tree and star cookie cutters for my holiday theme. These are greatRead More →

Homemade Granola 2 1/2 cups @bobsredmill oats 1/2 cup walnut pieces 1/2 cup raw pumpkin seeds 1/2 cup sliced almonds 1/4 cup coconut oil 1/4 cup ghee 1/4 cup @justins maple almond butter 1/4 cup maple syrup Mix oats, walnuts, pumpkin seeds and almonds on parchment paper, pop in ovenRead More →

I was moved by a video on Instagram by Deepak Chopra recently. The key to your peace is to really understand that you do not LACK anything in your life. We often think that once we have something specific in our life we will finally be happy. For instance, onceRead More →

1 1/3 cup blanched almond flour 1/3 cup coconut flour 1/2 cup maple syrup 1/3 cup sustainable palm oil shortening 1/4 cup maple sugar 1/4 cup almond butter 1 tsp baking powder (omit for paleo compliant) 2 eggs 1 tsp cinnamon Coconut sugar and cinnamon mixture Snickerdoodle cookies are soRead More →

paleo, whole30, healthy

3 egg yolks 1 can of full fat coconut milk 1/2 cup of ghee 1/3 cup tapioca flour 1 cup of maple sugar 2 bananas, mashed Chopped walnuts and/or coconut cream for topping if desired This paleo banana pudding will satisfy your craving for pudding, and no need to waitRead More →

Time for some paleo blueberry goodness. Muffins are the perfect breakfast, and a great treat for when you need something sweet. This recipe is so easy, just add the ingredients together, mix, and fill some muffin cups. I heated at 350 for about 20 minutes. Monitor your muffins and ifRead More →

I’ve been working through a meditation experience by Deepak Chopra and Oprah lately. Today Deepak mentioned something profound that I always have known and have never been able to verbally express. Answers to our problems cannot be found at the level of the problem. Don’t bother looking for it atRead More →

I love making soups when the weather turns cold, how about you?  This creation starts with a basic stock.  My preference is the Chicken Bone Broth from Sprouts, because it is fodmap friendly meaning it does not have onion or garlic.  It is so hard to find a stock withoutRead More →

This paleo blueberry and banana cream pie does not disappoint.  Who knew that you could make a proper cream with paleo ingredients? Crust ingredients 1 cup of almond flour, blanched 2/3 cup of tapioca flour 2 tbsp of coconut flour 1/2 cup of GHEE 1 egg 1 tsp salt 1Read More →

Get ready for Thanksgiving desserts!  Still keeping things healthy with this paleo version.  The crust really doesn’t come apart, it’s fantastic, so give it a try! Pumpkin Pie ingredients: 1 can of pumpkin puree, 15 oz 2 tsp cinnamon 1 tsp fresh ground nutmeg or nutmeg spice 1 tsp clovesRead More →

It’s all about your perception. Regardless of what you see on social media, everyone has difficult times and everyone goes through suffering. That’s just how life works.  Whatever you are dealing with you can take one of two ways. First is that life isn’t fair and you will choose toRead More →

Have you ever been so desperate for  food?  Because today I was desperate for french fries 🍟 I decided that it made more sense for me to make my own fries instead of ordering them from a restaurant that was I cut out the trans fats and have control overRead More →

  This amazing paleo parfair is made with what I refer to as  “Paleo Butter Cake” for obvious reasons you can tell it tastes smooth and buttery from all the ghee! Desserts are my favorite, and this parfait is healthy.  I layered my paleo cake with unsweetened coconut yogurt andRead More →

Quick reminder for everyone today. ➡️➡️ Before we speak to our friends and loved ones, scroll and post on social media, get mad at the car in front of us, etc, let’s take a breath and set our intention. Are we sending out positive energy and loving vibes to otherRead More →

This delicious gnocchi came from Cappellos, sold at Nature’s Corner Market.  Check them out here: Cappellos I added some Kite-Hill Foods (link here) almond milk ricotta cheese, as well as some sautéed red bell pepper, salt and pepper, ghee, and fresh basil. This is perfect for a fall afternoon meal, andRead More →

We have only the present moment.  Anything else is our mind playing back a memory of a past event or our imagination thinking of a future possibility.  Why do we allow these thoughts to control us? Our ego/pain body thrives on negativity. Start to sit behind your ego in yourRead More →

Spaghetti squash is notoriously hard to cut into, so before you start roasting it, try microwaving it for about 5 minutes. Once it is out you can more easily cut it in half to place in the oven for roasting! I roasted my spaghetti squash in the oven at 400Read More →

This waffle comes courtesy of Liberated Specialty Foods found at Whole Foods! These waffles are made using cashew butter as the base, which makes it so delicious and also certified paleo.  This breakfast is really more like a dessert, as I added some unsweetened coconut yogurt, almond butter, maple syrup andRead More →

This beautiful plate included grilled chicken.  Covered with avocado oil, salt and pepper, and then grilled. Hassleback potatoes I used small yukon gold potatoes from Sprouts, they were carefully sliced and then used a spray avocado oil, salt and pepper. Cut up squash and red bell peppers and covered themRead More →

I am quoting the words originally posted on instagram by @deepakchopra Is your happiness being grounded in the blessings you have been given in your life? Possibly you have a family, kids that make your life complete, luxury cars, a great job, a spouse who loves you, etc. These thingsRead More →

I paired these Siete almond flour tortillas with some mozzarella cheese and sauteed spinach. Make sure to saute the spinach first and drain the water out with a paper towel before putting them on the tortilla so that it doesn’t get too mushy!  Read More →

We cause stress when we start thinking that we SHOULD be somewhere we are not. I should have more money, I should not have to put up with this boss, I should be more attractive, she shouldn’t talk to me like that, my body should be perfect, on and onRead More →

This beautiful quote by Deepak Chopra describes how awakening to your higher self does not mean that you are changing who you are, as that would be impossible.  YOU are consciousness and cannot be discarded.  You are simply discarding those things which you are not.  You are not fear, youRead More →

Check out these scones two ways, one for the paleo dieter on the left and one for everyone else on the right (still gluten free).  These are good for anyone who follows the fodmap diet as well as the ic diet Left side #Paleo date and walnut scones, right side is appleRead More →

Are you finding it hard to find a pre-made pie crust that is IC diet safe, fodmap safe, and/or paleo?  This adaptation off of Paleo Running Momma’s recipe is actually quite simple.  I do it a bit different than her, and I have to say that mine holds up VERYRead More →

These pumpkin pie energy bites were adapted by a recipe posted on Instagram by @_cavemandiet_forme I did change a few things about their recipe, so what follows is a variation and not the same recipe.  For instance instead of using pecans, which are not ic diet friendly, I used walnuts. Read More →

Find out the way that Divine is going, and go that way.  Seems simple but it’s actually quite difficult. When things don’t go our way, we usually get frustrated or angry.  We want a certain outcome in a situation and we feel powerless when things don’t happen that way forRead More →

Blueberry paleo mini-muffins that my kids ACTUALLY liked!!!   Using Bob’s Red Mill Paleo baking flour (@sprouts) following the directions for muffins on the back (see below). For icing I added some coconut cream mixed with maple syrup and vanilla extract. Icing: 1 cup of full fat coconut cream (justRead More →

Whether breakfast, brunch, lunch, or dinner, I’m always down to eat eggs and (turkey) bacon. This brunch includes a sweet potato/squash/red pepper hash, plus sunny side up eggs and some turkey bacon and avocado to keep me fuller, longer. Visit Sprouts or Whole Foods for some no sugar turkey baconRead More →

Being happy does not mean that your life is perfect. It simply means that you are happy with your life, no matter what the universe has brought you. Becoming enlightened is no longer suffering because your desires are not being met. If you believe you should have more money, yourRead More →

Stuffed bell peppers with: ground turkey avocados yellow squash chives basmati rice cheese To make them look great, I recommend making the rice and turkey in pans separately from roasting the peppers in the oven. Use your judgement on what kind of cheese you prefer, I like mozzarella because itRead More →

Many people go through life only wishing to have more materialistic items like a nicer car, home, more money or higher paying job.  Although these things are valid desires we should make a distinction between wanting more and becoming more. When you are connected to your higher self, you willRead More →

My new favorite breakfast- coconut yogurt bowls. No need to have added sugar in these yogurts, pick up the unsweetened version. In my bowl I added some Base Culture paleo banana nut bread, blueberries, cashews and bananas. There are so many options to choose from, stay tuned for more yogurtRead More →

Focusing on attracting the goodness outside of you ultimately will increase your own happiness. There is no separation between you and the universe.  When you manifest abundance for others you are in turn manifesting for yourself. Let that sink in for a moment…. When you wish for love, kindness, abundance,Read More →

Beauty, truth and love. “These are our birthright to co-create with God to make our egos shrink and our higher self grow.”- Oprah These powerful words sum up an amazing concept.  We deserve these things in our life because we are part of the universe.  The universe is not separateRead More →

I love this recipe because it’s just so simple.  I can throw it in the oven fast, and sit with the kids to do homework or start picking up the house.  And I don’t have to worry about it because—-the oven has got it handled! Find some veggies, a meatRead More →

mindfulness

Lately we have noticed our son having difficulty adjusting to the new school year. New teacher, new friends, new grade, harder work. When things change in our life, we tend to play the blame game.  It’s not our fault that we are in our current situation, yes, but it’s importantRead More →

“Good attracts good” “Like attracts like” Cue the obvious response–DUH!— It only makes sense when you put it out like that.  Doing good, having good intentions and having good thoughts naturally will attract more good.  Negative feelings, anger, frustration, jealous, these are going to attract more of the same. ManifestationRead More →

As I have been going through my meditations each day I had a feeling that something was missing, but I was unsure for some time what it wass. While I laid in bed one night I was hit with the answer–forgiveness.  Here I am in my 30’s and I haveRead More →

Fighting hate with hate only leads to more hate. Fighting hate with love only leads to more love. What will you choose as you fight your daily battles today?Read More →

Looking for an easy homemade, no sugar added, Honey Mustard dressing? This is not only healthy, it is paleo, Whole30, fodmap friendly and delicious. Take 1 tbsp of stone ground dijon mustard Plus 2 tbsp of maple syrup Add more/less to your taste, and VOILA! An easy and healthy treatRead More →

Are you ready to begin the journey into teaching yoga? Finding the right school requires a bit of research before jumping in.  The easiest way to find a class near you is to go through the Yoga Alliance.  The Yoga Alliance is the qualifying board by which most Yoga schoolsRead More →

Are you allowing people to walk through your mind?  By focusing on the past, we do not allow ourselves to be open to what is happening to us now, at this moment.  Yes we may have been hurt and things may seem unfair.  Yes you are entitled to feel anger. Read More →

The deep relaxation meditation technique allows us to release tension we hold everyday in our body.  As we carry this tension around with us all day, it starts to weigh on us, and this meditation can help you to release the tension and relax into your mind. First find aRead More →

If you are practicing yoga, then you are probably familiar with the savasana pose.  It is seemingly the easiest yoga pose, as you are simply lying on your back in stillness.  The position is deceiving however, because savasana is actually one of the most important poses in yoga.  You mayRead More →

  Meditation can help you calm your mind, and change your perspective on life.  Finding the right meditation can be tricky, as the mind has a way of distracting you.  This is especially true of meditation in the beginning of your journey.  Over time the mind will quiet but untilRead More →

Staying on track with a sweet tooth is difficult, especially when you are on a diet that doesn’t allow sugar such as Paleo or Whole30. I have found the best way to combat cravings is to plan ahead. Which is why I bake this simple sweet potato and pineapple dish.Read More →