The dreaded BLOAT – a natural solution

thHow many of you have suffered from bloating at one time or another for one reason or another?  Next time instead of reaching for an over the counter remedy, open your spice cabinet and pull out the fennel seeds.  Dry whole fennel seeds work the best because they contain all the natural ingredients to calm your stomach and reduce the bloating.  Simply chew or grind 1 TBS of dry fennel seeds and swallow.  Follow with 8 oz. of water to allow the fennel to breakdown faster in your stomach.  Not sounding appealing?  Another option is to use the freshly ground fennel to brew hot or iced tea.  Simply pour 8 oz of hot water over the ground fennel seeds and let steep for 6 minutes.  Discard the seed shells and sip tea to relieve symptoms.  Because it is a naturalth solution, it can be repeated every 30 minutes until the bloating and stomach pain subsides.  Works really well so next time give it a try.

Pumpkin Protein Mug Cake

Love this recipe as an evening snack because it is full of protein to keep you sleeping all night and light on fast burning carbohydrates. It is the perfect portion also so don’t double it no matter how yummy it tastes. Did I mention it is light on the dish washing cleanup also? Quick and easy!

Your Very Best Self

Happy autumn!

I have just the thing to celebrate: PUMPKIN PROTEIN MUG CAKE!

Tis’ the season for all pumpkin everything, right? What’s greatest about this is that you can make it in a dorm easily! Here you go:


In a mug (or bowl) mix:

1/2 scoop of your favorite protein powder (I used 100% whey vanilla)

1 egg (egg whites work too, 1/4 cup)

1/4 cup of pumpkin (canned, 100%)

1/2 tsp baking soda

1 tsp brown sugar (a little more if you have a mega sweet tooth)

1 tsp cinnamon

Toss it in the microwave for 1.5-2 mins. Just make sure that egg is cooked and your cake is light and fluffy!

I tossed some chocolate chips and extra cinnamon on top too! 🙂


– Amber

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Forget the diet, LIVE healthy!

11712b59b7451f5e9820b07ddea940aa“Food for thought” on this Thursday afternoon.  Have you looked at the labels of what you eat on a regular basis?  Don’t go for a diet but rather a lifestyle of eating to make the changes you want to see in your body, whether that be healing, shaping, or just feeling the best you can feel.  You don’t have to spend hours dreaming of food in a hunger haze.  You don’t have to load up your grocery cart with only one kind of protein, carb, or fat.  You have to get back to eating what your body knows how to digest.  It’s very personal but very attainable!  Skip the diet!

Primal Baked Apple, Raisin, and Nut Crumble

af8c2cbe9c46609f750c6e9937aaaf5aFall is fast approaching, so here is a fabulous recipe for baked apple crisp thanks to Love and Primal.  Nothing like the smell of apples to warm your home and all WITHOUT white sugar.  Just remember to keep your portion size to 1/2 a cup and serve over plain Greek yogurt.

Primal Baked Apple, Raisin, and Nut Crumble
  1. 4 Gala or Granny Smith Apples (your choice)
  2. 1 T Cinnamon
  3. Pinch of Nutmeg
  4. 1/3 cup Raisins
  5. 1 T Coconut Oil, melted
  1. 2 T Coconut oil, melted
  2. 1 Cup Almond Flour
  3. 1/3 cup chopped pecans
  4. 2 T Honey
  1. Preheat the oven to 350 degrees
  2. Chop the apples, with the skin on, into bite-sized pieces
  3. Place in small casserole dish and toss with raisins, cinnamon, and nutmeg
  4. Combine all the ingredients for the crumble and mix until the mixture resembles a “crumble”
  5. Sprinkle crumble on the top of the apples (add a little more cinnamon if you’d like)
  6. Bake at 350 degrees for 30 minutes and enjoy warm! Bet you could even do this in the crock pot.

USA TODAY Article – Pre Diabetes and Diabetes on the Rise in US

This article was in USA Today this weekend, did you happen to see it?  If not, read it here: USA Today Article – Diabetes and PreDiabetes on the rise in US.   PreDiabetes and Diabetes rates have now risen to nearly half of Americans.  The older Americans get, the more overweight we become.  I don’t need to tell you that this trend is in the wrong direction for our nation.  It will result in higher medical costs and more health issues in the long run.

The best news is this is reversible but we have to act and make changes.  “It’s very clear that weight loss is far more powerful than any drug we can give,” Kern says.  Don’t join the trend, but step outside of the ordinary and let’s do something extraordinary together to fight these increase rates one person at a time, whether it be in your life or life of someone you know.  I am here to help.

How to pack salads for the week


If you haven’t found this trick before, here it is!  It is a keeper because it helps you pack 5 days worth of salads in one sitting.  They really do stay fresh and the lettuce does not get soggy.  The art is in how you stack your ingredients.  Build these in tupperware containers or any tall container, like mason jars, that seal tightly.  Here’s how:

  1. Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing. 2 TBS
  2. Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like bell peppers, chopped cukes, and cherry tomatoes.  Put in LOTS.
  3. Layer up the greens. This should take up at least half the jar. Go for packaged greens to save time, or if you’re using your own, make sure they’re dry.  Again LOTS..fill that jar full!
  4. Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit. Palm sized portion on protien.
  5. Tightly seal by putting on the top to keep extra air out.  Store upright in the refrigerator until ready to use.
  6. Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.

A little planning goes a long way to save you time in the long way.  Whether you use these for your family dinners or to take on the go, enjoy!

Do It Yourself: Ice Packs for injuries

Several of you have seen me walking around this week nursing a pulled hip flexor with my ice bag in tow. Many have asked me to post how to make ice packs for injuries that last a long time and are easy to mold around body parts. These bags stay colder than any chemical version I have used and are reusable.

Here is the recipe:

2 gallon freezer quality bag
2 cups water
1 cup rubbing alcohol or regular clear alcohol (ie. vodka or gin)
3 drops food coloring (optional)

Pour all the liquid ingredients into the freezer bag and seal. The alcohol content will allow the water to chill but not freeze completely. Place in freezer overnight and remove when slushy. Place inside the second freezer bag for extra protection from leaks. Just refreeze when done using it and it will be ready for the next time.

We were even joking that if you used the clear alcohol and the pain returns, you have a cocktail handy too!  Try it and let us know how it goes!