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I know it sounds weird, but you actually CAN make homemade crackers!
We have become so accustomed to buying Ritz, Triscuit, and Wheat Thins, that the idea of cranking on the oven for a batch of homemade crackers sounds a bit odd and intimidating all at the same time. 
I totally get it!
So you can imagine how fun and empowering to whip up a batch of your own crackers, especially when they are full of nourishing foods. That was my "aha" moment last month, when I realized my cracker-loving self could make a less-expensive and healthier version.
And what better place to start than with flax seeds!
If you are not already including these gems in your daily diet, it's time to start! 
Flaxseed is a fiber-rich plant that has been shown to improve cholesterol levels and inflammation. Not only great for heart health, flaxseed helps to change the microbiota in your gut to improve metabolic health, to increase immunity, to improve...
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I might be dating myself here, but this was a quote from my childhood friend, Kermit the Frog. Admit it, you remember him too, don’t you?!?!

Times have changed but the idea hasn’t. It’s hard to seek out a green lifestyle and its even harder to be surrounded by those who aren’t “eating green.” I know this because I often face a bit of teasing for my healthy conscious, GREEN lifestyle, and I’m quite certain my children do too!

That being said, however, it’s a ‘BE GREEN or jeopardize your health’ situation! Hands-down, endless studies show the best way to improve health, stay disease free, maintain weight, and even look better (i.e….that beautiful glow!) is to…


But, that begs the question, WHICH GREENS?!?!

In a 2014 Centers for Disease and Control and Prevention (CDC) study entitled, “Defining Powerhouse Fruits and Vegetables: A Nutrient...

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3 clean ingredients – so easy!


  • 2 heaping Tbsp nut butter 
  • 1/2 banana, sliced into 8 rings, approx 1-2 cm
  • 1 cup dark, milk, or semi-sweet chocolate chips, divided  (I used Enjoy Life)
    Pinch of pink salt


  1. Melt 1/2 cup chocolate chips in a microwave-safe dish, melting in 15-second increments and stirring in between. Stir until all chocolate is melted and smooth.
  2. Divide melted 1/2 cup chocolate amongst 8 mini muffin tins (aluminum liners may be used) or in the bottoms of 8 small, silicon muffin containers. If using silicon muffin containers, place molds onto a baking sheet for easy handling.
  3. Place a banana ring into the middle of each chocolate cup and push down slightly to disperse chocolate slightly up the sides of the molds/tin cups.
  4. Drop approximately 1 tsp of nut butter onto each banana, gently spreading across the cup to cover the banana and some chocolate. 
  5. Place molds...
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I know what you’re thinking!…How can a white potato show its face in a healthy recipe on this blog, after its high glycemic index was revealed long ago?

But, think again!

See that red skin? Today’s superstar is a white sweet potato! That’s right! I love this fleshy, dense potato, more subtle in sweetness and heartier like the more traditional baked white potato.

Today, this White Sweet Potato subs in for its not-so-healthy cousin, the white russet potato.

Loaded with veggie chili, Southwest flavored quinoa, fresh avocado, cilantro, salsa, pumpkin seeds, then topped with vegan queso, this is a one stop meal that covers 5 of the 8 Foods You Should Eat Daily!

This is a perfect example of a fast and nutrient-filled meal that you can make on a busy weekday using a few, relatively “benign” packaged foods.

Please note EVERY FOOD on this plate has been processed, albeit minimally:

  • Canned Veggie Chili: Organic, BPA free can
  • Bagged Quinoa:...
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My favorite meals are created when I look through my fridge and pantry, rummage up nutrient dense superfoods and put them together in a creative fashion.

Tonight is no exception. Sweet potatoes, avocados, and kale are the stars of dinner this time, in the form of a unique, savory waffle, served atop a kale salad and garnished with an avocado salsa.

This beautifully plated and delicious dinner is one large dose of vitamins K (anti-inflammatory), A, C, E and D, beta- carotene, fiber, potassium, and healthy fats that assist in vitamin absorption. I just love it when dinner comes together and all the ingredients work in concert to serve a complete round of nutrition!

There are several steps to this recipe, but please don't get overwhelmed..Each step is super fast and easy for a beautiful presentation.

Get cooking!


EASY, 30 minutes



  • 2 large avocados, diced
  • 4 ounces grape tomatoes, chopped
  • ½ cup chopped cilantro
  • freshly...
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I LOVE BROWNIES! I’m not going to lie…In my “previous life” there was really nothing better than a large Diet Coke and brownies. I recall many a Fourth of July picnic that consisted of NO real food…only my “Dream Team” of chocolate goodness and sugar free fizz.

But then I got smart and realized my body needed REAL FUEL by way of nutrients! Life changed for the better!

Today is an exceptionally happy day! I realized I can “have my brownie and eat it too!” I’ve created a guilt free brownie with one of my favorite, healthy, “go to’s”….Look to the Sweet Potato.

Here’s what I really love about this baked concoction, it uses few ingredients, the items are likely already in your kitchen, no refined sugars are used, and this comes together quickly for a healthy dessert that your whole family will devour and ask for more….Just don’t mention until they’re all gone that they...

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Too busy to cook?

SWEET POTATO TOAST to the rescue!!! This is really happening!

You’ve got to try this fast, easy, and nutrient dense meal. With 400% of your daily required vitamin A, a superior source of vitamin C, fewer calories, more fiber and fewer carbs than white potatoes, sweet potatoes are your “go to” food.

And sweet potato toast is so adaptable. This FUN toast solution allows you to serve breakfast, lunch, dinner, or an appetizer with a unique, plant-based recipe that provides limitless flavors.

Want a sweet breakfast? Try nut butter, bananas, cinnamon, and almond slices.

Or, mix things up with a purple sweet potato with a smear of coconut oil, nut butter, banana, flax seed, cinnamon, and pomegranate seeds. 

Want a savory lunch? Spread smashed and seasoned avocado on your toast and top with your favorite plants (radish slices, broccoli sprouts, tomato, red onions, orgreen leaves)

Want an appetizer with a twist? Throw...

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The physical and emotional connection  of food has been well established throughout history in nearly every culture, yet when did you last consider the energy of your food in the Standard American Diet and its ability to nourish your mind, body, and soul?

Paying close attention to how you feel, what you crave, and the energy your food provides might just be a the missing key to your health!

With so many healthy diets and gimmicks on the market, it can be hard to discriminate what is actually beneficial for our bodies. And so it makes sense to reach into tried and true principals that have been used for centuries, such as Traditional Chinese Medicine (TCM), which focuses on using food to prevent and treat disease, rather than characterizing foods by how much protein, fat, or calories they contain.

TCM focuses on the quality of your food, the energy it provides, and the characteristic properties that either balance and nourish our bodies or create imbalances...

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I'm pretty much in love with coconut wraps! 
I know what you're thinking, because wraps are usually tortillas, pitas, or something round that conjures up a thin grainy bread tightly rolled and holding meats, cheeses, obligatory veggies, and a delectable sauce or salsa.
Same concept. 
More health!
Coconut wraps are square, ultra thin, and made from fresh coconut meat..typically only sold in health food stores or online.
No grains!
No gluten!
No dairy!

These flavorful, coconut wraps can contain pretty much anything sweet (think nut butter, fruit, flax seed, and cinnamon) or savory (veggies, spices, beans, grains,...and yes, you could use this for meat and cheese too).

Coconut wraps take only minutes to put together, using up leftover salad or grilled veggies with spices, pre-made condiments, and sauces, making them a perfect lunch and a super healthy alternative to sandwiches.

Today's star? Pickled onions!
If you've not pickled...
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Think again!

In a previous blog, I wrote a tome on  how to “MAKE ONE CHANGE!” to improve your life and to meet healthy lifestyle goals.

I’m a girl who likes easy steps to follow, a map to direct, and measurable expectations to determine success. Sometimes, the plan doesn’t work! And, that’s what I see routinely in my clients.

With so many health and diet plans on the market…Vegan, Paleo, Whole 30, Atkins, Jenny Craig, Weight Watchers, etc…you’d think having a plan, having a formula would make a world of difference and we’d all be healthy.

Why don’t they work?

Why aren’t they enough?

Your body needs nutrient dense foods for a healthy lifestyle, and sometimes that requires supplementation to determine healthy gene expression for improved health and weight loss. ~ Kristen Tinker

We don’t baulk at taking Motrin for pain, we don’t flinch with...

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