Guided Practices

Are you feeling overwhelmed? Stressed? Do you need a mental break? If so, try this 5 minute deep breathing practice to relax, de-stress, and reset your focus!


Enjoy these super healthy, super delicious recipes that follow the 4 S's of Cooking to supercharge your health today!

Super Creamy Smoothie


1 avocado (or 3 tablespoons of any nut butter)
1 banana
1 cup of blueberries (fresh or frozen)
1 cucumber
1 cup of greens (kale, spinach...)
1 - 2 tablespoons grass-fed collagen powder or any protein powder of your choice
1 cup water or unsweetened coconut milk (more or less to desired consistency)
Add a dash of cinnamon and/or cacao powder
Put all ingredients in blender and blend to desired consistency adding water or unsweetened coconut milk as needed (Serves 2)

Immune Boosting Green Smoothie


1 medium orange peeled and quartered
1/2 inch-1 inch fresh ginger peeled
2 cups kale- I have been using lacinato kale but any will do
1/2 cucumber
1/2 cup or so fresh or frozen pineapple chunks
1 scoop MegaFood Daily C Protect
1 tablespoon of your favorite protein powder
Add a little water and blend thoroughly
Some mornings I add 1/2 cup or so of strawberries to replace the pineapple, other mornings I use banana and raspberries. Occasionally I use 2 oranges and no other fruits. If you are not a fan of kale substitute spinach instead of kale. 

White Cauliflower Gazpacho


1 small head cauliflower, cut into about 1 inch cubes
1/4 cup cashews (can omit for nut allergies)
3 cloves garlic, peeled, roughly chopped
1 medium shallot, chopped
1 tablespoon brown rice vinegar
1 small cucumber, peeled and chopped
1/3 cup olive oil
1/2 cup chicken or vegetable broth (can add more depending on desired consistency)
salt and pepper to taste
roughly chopped parsley for garnish
In a small pan cook shallot and garlic in broth for 4-6 minutes.
Steam cauliflower for 7-10 minutes or until just tender. 
In a blender combine all ingredients and blend until smooth, adding salt and pepper to taste. Chill for at least an hour before serving. 
Garnish with parsley and enjoy! (Serves 4)

Cold Cucumber Soup


2 cucumbers chopped
1/2 cup plain yogurt
juice of 1/2 a lemon
1 clove garlic peeled and chopped
1 tablespoon olive oil
1 tablespoon fresh dill
1 teaspoon fresh parsley
1 cup spinach
salt and pepper to taste
Directions: blend all ingredients together, chill in the fridge for about an hour before serving. Garnish with fresh chopped dill and parsley, enjoy! (Serves 2)

Fresh Summer Salad

4 cups fresh arugula
1 cucumber peeled and sliced
3/4 cup sliced fresh strawberries
1/4 cup crumbled goat cheese
2 tablespoons sunflower seeds
2 tablespoons chopped basil
4-8 oz. of your favorite protein such as grilled chicken or tofu
Dress with olive oil and juice of a lemon wedge or dressing of your choice
Toss all ingredients together in a bowl and enjoy! (Serves 2)

Summer Vegetable Stir Fry

1 cup carrots chopped
1 cup broccoli chopped
1 medium shallot, chopped
4 cloves garlic finely chopped
1 cup snow pea pods
1 yellow squash chopped
1 red bell pepper sliced
2 green onions sliced
1 cup shiitake mushrooms sliced
2 tablespoons sesame seeds
3-4 tablespoons coconut aminos, soy sauce, or no wheat tamari
2-3 tablespoons brown rice vinegar
3 tablespoons sesame oil
4 cups cauliflower rice
2 cups cooked protein of your choice (cooked chicken, beef, or tofu, tempeh)
red pepper flakes to taste
Directions: Heat sesame oil over medium heat, add shallot, cook for 3-4 minutes. Add carrots, broccoli, snow peas, squash and stir occasionally for 8 minutes. Add garlic, mushrooms, sesame seeds, coconut aminos, vinegar and red pepper flakes if using. Stir for 3-5 minutes more or until vegetables a cooked through. Serve over cauliflower rice, add protein of your choice on top and enjoy!

Chocolate Chia Protein Pudding

1/3 cup chia seeds
1 1/2 cups plain or vanilla unsweetened coconut milk
1 teaspoon vanilla extract
1/4 cup raw cacao powder
2 tablespoons grass fed collagen protein powder (or your protein powder of choice!)
1 tablespoon honey
1/4 fruit of your choice
2 tablespoons nut of choice

Whisk all ingredients together and refrigerate for at least 3 hours. Prefer it super smooth? Blend in a blender before chilling! Top with your fruit/nut of choice and enjoy!! Serves 4

Super Hydrating Strawberry-Watermelon Smoothie

2 cups diced and seeded watermelon. 
1 cup frozen strawberries. 
1 cucumber peeled and chopped
1 tablespoon fresh lemon juice
1/4 cup pomegranate seeds
3/4 cup coconut water
1/4 teaspoon pink sea salt
Sprig of fresh mint
Add ice if desired and blend all ingredients together and serve with mint as garnish
Serves 2

Energizing Green Smoothie

1 cucumber chopped
1 small apple cored and chopped
5-6 frozen pineapple chunks
1 inch fresh ginger peeled and diced
1-2 stalks celery chopped
1-2 cups kale chopped
1 handful baby spinach
1 tablespoon coconut oil
1/2-1 cup coconut water
1 scoop unflavored protein powder- I prefer collagen powder or hemp powder
Blend all ingredients together and enjoy!
Serves 2

Chocolate-Berry Milk Shake Smoothie

1 cup unsweetened vanilla coconut milk
1/2 a banana or pink lady apple
1-2 cups fresh spinach
1/2-3/4 cup frozen berries (strawberries, blueberries, raspberries, cherries!)
1 heaping teaspoon raw cacao powder
Optional: 1 teaspoon Anandamide cacao powder by Sunpotion
1 scoop/serving protein powder of your choice- I like collagen powder and hemp for a vegan option
Makes 1 large super delicious serving!

Roasted Carrot Fries

1 bunch carrots sliced into thin sticks
4 or so tablespoons coconut oil, (I have been using Nutiva liquid garlic infused oil and LOVE it!)
2 teaspoons dried thyme
2 teaspoons dried rosemary
1 teaspoon dried oregano
A dusting of dried sage
Salt and pepper to taste
Directions: Preheat oven to 400
Coat sliced carrots with oil and herbs
Cook for 15 minutes, remove from oven and toss with spatula
Cook for 15 more minutes- until slight crispy
Serve as a healthy side with any dish!

Want to learn more about the 4 S's of Cooking? My book, Wholistic Food Therapy: A Mindful Approach to Making Peace with Food has a chapter dedicated to nutritional healing with additional recipes! 

Here's to your best health!