Wednesday, April 19, 2017

Gluten Free, Meat Free and Dairy Free Taco Tasty Tuesday!

Zucchini Tortilla..... on point ☝️ 
Taco Tuesday Gluten Free!! 
Let us wrap... and BE-urrito in this for a moment!!

GF/DF/MF Taco Tuesday 

So I am NEW to the GF world.... since finding out I have an intolerance to grains and dairy! So you may see my Recipe Book Reflect this NEW Way For ME!! xo 

Sugar and Gluten with PCOS is never good.... as I shed a tear for all the BEER I love! 
So as I inch closer to 40 I am committed to giving this New Lifestyle a go!! 
Who doesn't want to be 40 and FABULOUS!! 


My Life Motto 

(Feel Free To add Meat)

The GF zucchini shell.... from aldi's!! 
I cut up a ton of veggies I had and dumped them on top! 

Cilantro (a ton!! LOVE IT! ) 
Brussel Sprouts 
(I cleaned out the veggie drawer)
Cumin on top once cooked I just shake away! 

In a pan over medium heat, add black beans (rinsed and drained), salsa, and cumin. Heat for about 5 minutes stirring occasionally, until heated through. 
ALL SAUTED in Coconut Oil Until Soft
(Optional: mash beans after heating for a creamier filling 
and remove before adding veggies.)

 Added AVOCADO *because it's amazing!*
ADDED my Favorite Taco Sauce!! 

GF/DF Mean Green Sauce 


1/2 ripe avocado
3/4 cup cilantro, stems removed
Juice from 1 lime
1 clove garlic
1 Tbsp. olive oil
1 tsp. agave/honey *Local is best* 
1/8 tsp. himalayan Pink sea salt *clean salt*

Make the avocado sauce: in a food processor or blender, add all sauce ingredients and blend. Add a touch of water to thin if necessary, and tweak seasonings as desired. Set aside, or refrigerate if making ahead of time. * GREAT on Salads Too! Add Spice... This is CREATIVE Dump Cooking!! LOL! 

Assemble the tacos: spoon the black bean mixture in the center of the tortillas, drizzle a small amount of avocado sauce over the top, spread it all around for each bite and add your veggie or veggie meat toppings. :)

For Accountability, Support, Help with Meal plan and Prep.. 
Reach Out! I don't bite! 

For a Free Health Consultation! 

Monday, April 17, 2017

Meditation: Giving your Mind the TLC it needs from a recovering Maniac

Meditation.... It is NOT for the hippy anymore!! It is FOR EVERYONE in today's fast paced, I need more, I can multitask better than anyone I know, I want it now world!! 
Trust me!! I am currently a recovering manic!! 
You’re folding clothes, while watching TV, while checking your phone, while petting the cat—all while wondering what to make for dinner and whether or not you could rock bangs. Sound familiar? With the hustle and bustle of everyday life, it can be easy for our minds to get overwhelmed and overburdened.
Sara Stakeley
Meditation and Giving your Mind the TLC it needs from a recovering Maniac 

To combat this stimulation overload, many people turn to meditation. Meditation is an ancient remedy for the stress and anxiety of modern life. It can help us develop strength, clarity and stability in our mind and also help us live in a less distracted, more wakeful, and productive way. All you need is a quiet place, a little determination, and a few meditation tips and pointers to help you find success!!

Make sure you designate a time each day to practice meditation. It doesn’t need to be long—even two minutes of meditation can be beneficial—but you must be consistent. Like any skill, meditation takes repetition and practice to master. The more consistent you are with it; the more benefits you will see.

Create a Space!! Your very own time out area
Ideally you’d meditate atop a mountain surrounded by clouds of incense, yak butter candles, and the sound of tingsha chimes. But this just isn’t realistic for the majority of us. Luckily, all you really need is a place where you won’t be interrupted. If you can, dim the lights and diffuse meditation oils like  Stress Away, and Inner Child from YLO or simply light a candle! 
Music can also add to a calming atmosphere. Turn on Spotify to enjoy 20 minutes of relaxing music or create your own meditation playlist! I listen to Carolyn Myss Morning and/or Evening Meditation daily. I listen quietly while I sip my coffee and than transition into work online while it still plays in the AM. Spotify has timed meditation guided and unguided for FREE!! 
Sara Stakeley

Sit comfortably with two feet planted into the ground or lay comfortably in corpse pose: 
The place you choose to sit should be comfortable. Keep your back straight but make sure you’re relaxed and comfortable. Try rolling back your shoulders to help straighten your back. Muscles tight? Give yourself a hydrating massage or roll it out on a foam roller.  The massage motion can help improve blood circulation and help relieve tension.

Turn OFF your brain 
This is by far the HARDEST task!! guided meditation can help with this at first or tapping to LET GO of what it is on your brain that can't give you a few minutes or quiet. One of the keys to meditation is learning how to allow thoughts to come and go without judgement or emotion. This is also one of the most difficult parts to master. It is completely normal for your mind to start racing as soon as you try to calm it, so don’t try and block out everything that comes into your mind. Instead, let the thought come into your mind, acknowledge it, and let it go.

Take a Breathe 
Breathing is the foundation of meditation. If your mind begins to wander, you can always return to the breath to refocus yourself. Diffuse an essential oil with a calming aroma like Lavender or Frankincense, close your eyes, and breathe in deeply through your nose and allow your chest and stomach to expand as you are filling your body with nice, fresh air. Then exhale fully and slowly through your mouth, letting the air remove all negative energy from your body. Pay attention to the physical sensation of breathing: the cool air entering your nostrils, the expansion of your belly, and the warmness of the air leaving your body. When all else fails...... focus on your breathe. 
Sara Stakeley

NO QUITTERS.... It takes Consistency and Commitment 
You ARE going to think it is a waste of time, YOU are going to think I can just skip that 1 day..... YOU need to stay consistent with your time for energy space just like a workout for your brain!! 
What is EASY to Do is EASIER not to do..... but soooooo important for YOU! 
The changes meditation can make to your life may be subtle at first, but over time can significantly increase your inner well being and happiness. Remember, practice makes perfect and you're perfect is not someone else’s perfect. Don’t get discouraged or frustrated if you don’t reach nirvana on your first go. 
As long as you stay consistent you will start to see progress and the benefits of giving your mind the TLC it needs.
What practice have you used to create relaxation and reflection time?

Saturday, April 15, 2017

My Gut Health with PCOS and How I am changing things up Naturally!

In case you missed it or just want to see the details

of what I am adding to my health that I talked

about on my Live Facebook post Tuesday Night 4/11/2017

💡💡Don't give it up- live it up💡💡
💩💩Call it a gut feeling!! 💩💩
🙋🏼I just want to live a long healthy life!! 

Remember a few weeks back how I talked about

getting blood work... 

Well my blood work came back not so good.. 
I have been battling a new food sensitivity but I am

NOT allergic to food!! 
I have had grinding and stomach pain associated with grains and dairy. 

I have been watching everything that goes into my mouth like a hawk!! 

My sugar is up however I consume no processed sugar.. also a side effect of PCOS. 

My blood pressure is up and this could be family health history, or too much caffeine 
with a little life stress.. also a side effect of PCOS

So I am doing what I do best and not settling for a prescription under my Doctors supervision!! 

I am getting Super crafty with the help of my friend

I have created in my circle! 

I am drinking 1 gallon of water a day with my concoction of super health beachbody products and essential oils and apple cider vinegar!!! I am chugging away to prove to my body
I mean BUSINESS!! Lol!! 

My Doctor is amazing and he gets me, and the fact that I challenge everything! 
I have 30 days to prove those tests wrong and I will share with you live my plan of action in doing so!! 

I'll keep it real and we are talking about poop as well!!! 
Oprah Would be Proud!! 

For the Science Geeks Like Me I wrote down all the ingredients to answer your questions so I didn't forget!!
To Make Legal happy!! REMEMBER I AM just sharing with you what has worked for ME and You will want to do YOUR OWN research or consult a physician before totally
changing your diet or prescription regimen. I am under a Dr's care while
doing this and Beachbody does not claim that they can cure or prevent any diseases it has just worked for me in that manner for the last 5 years!!

Cayenne Pepper - Start with a sprinkle and work your way up to a 1/4 teaspoon... TRUST me! I like HOT FOODS and This was too hot day 1 in my jug!!
(Tone's cayenne pepper is gluten free)

Benefits your gut, your heart and beyond!!
Cures diarrhea
Natural remedy for cramps or headaches
I am using it as an Anti-Irritant for my belly and to Help with Digestion

Apple Cider Vinegar: Mother Nature's Organic Good Old Scoobie Scrub Brush!! I use raw unfiltered Braggs!!
-Solve an upset stomach (Coke days are over)
Improve blood sugar
Protective for the heart
Dry scalp no more
Alleviate sunburn pain
A natural teeth whitener

The Ultimate Reset SOOTHE:
Take 2 Capsules before my evening meal
Aloe Vera to soothe the belly and help aid in digestion of the Turmeric
Turmeric Doctors Say This Spice Is a Brain Health Breakthrough!!

Health Benefits of Turmeric
When examining the research, turmeric benefits go beyond that of these 10 drugs:

Anti-inflammatory drugs
Anti-depressants (Prozac)


Anti-coagulants (Aspirin)

Pain killers

Diabetes and PCOS drugs (Metformin)

Arthritis medications

Inflammatory bowel disease drugs

Cholesterol drugs (Lipitor)

Diabetes management IBS

Crohn’s disease and Ulcerative Colitis

Cholesterol regulators

Natural Painkiller

Focused Energy Boost
This unique formula is designed to give you a wholesome boost of energy—both for your mind and body. Not only will it help you feel more energized from 100 mg of natural caffeine from guarana and green tea, it also supports mental clarity, alertness, and focus, and helps increase stamina HELLO VALENTINE!!!

Plus, there are no artificial colors, flavors, sweeteners, or preservatives.
Ingredient Spotlight:

Digestive Health Boost!!

Do you know it is VERY HARD to find a product with an optimal ratio of soluble AND insoluble fiber!! METAMUCIL and Those Yogurts won't help!!! Grandma?? IBS??
Who do you know that has issues on toilet? This is very common.
I didn't know this either until I started the Whole30 and I was eliminating grains and my toilet issues began.... and got worse!
Fiber for women is sooooooo Important, Men too but as women we need 22 grams a day!
Added to Shakeology you get 40% of the fiber you need in a day, and chances are you get the rest from the healthy food you consume.
Gut Health is good Health!! With proper hydration!! WATER WATER WATER!

Mineralize from the Beachbody Ultimate Reset ~ natural pink Himalayan salt
which helps add natural minerals needed by the body.

For more information on how to boost your health or for product ordering for
Beachbody Products with support reach out to me! EMAIL ME Click Here!!

Or simply fill out this online form for a free consultation!!

Use Wufoo templates to make your own HTML forms.

Monday, April 10, 2017

Easter Edible Nests ~ Dessert for little or BIG kids!!

If you’re like me, you look for easy dessert recipes as the AUNT OF THE YEAR to make for holidays and this one is great for Easter! Instead of making a square pan of rice krispie treats, you use a muffin tin to make individual little bird nests!

Easter Edible Nests 

This was fun!! It was Easy!! And the Kids really enjoyed making a nest for each special person in their life! 1 for Nana, 1 for Pap, 1 for Mommy, 1 for Daddy with extra chocolate eggs.... 1 for Uncle Brian with extra grass, and 1 for Aunt Sisa!!! 

Aunt Sisa controlled what she could..... to make it healthier with grass fed butter, 

Nature's Path Organic Crispy Rice Cereal, and yummy, all-natural marshmallows that look weird but melt beautifully!! :) find healthy alternatives when you can!! BALANCE IS KEY!! 

cooking craft
The kids LOVED this cooking craft 

Ingredients Needed:
  • 3 tbsp. grass fed butter
  • 1 10 oz bag of marshmallows or all-natural (whole foods)
  • 6 cups of crisp rice nature's path is gluten free! 
  • Edible Grass (target & Amazon) *this is not natural!! LOL! 
  • Robins egg candies *this is not natural!! LOL! 
Melt the butter over medium heat and stir in the marshmallows. Continue stirring until completely melted. Pour the mixture over the crisp rice cereal and stir until well combined.
Spray a muffin tin with cooking spray and shape the nests. I found it helpful to also spray a spoon and use it to help make the indents, but the MAGIC happened when I put surgical gloves on the kids and sprayed them so we could all use our "clean" hands!!! 
You could do this by hand but it would be quite messy!
To fill:
Let the rice krispies cool in the pan, pull them out, and decorate! I cut up the edible Easter grass, placed it in the next and filled the nest with the eggs. The robins eggs are so whimsical!

 Every spring in Pittsburgh you find the hatched egg shells all over the ground.
As I channeled my inner child with a juice.... this was a WINNER for any Aunt, Mom or Grandmother to make as a special treat!! 

Friday, April 7, 2017

Health Expo FREE Invite

Snowy Day here in PA... but I welcome a day to snuggle inside with the cats and help people achieve health online!!

Do you think or have you been told you are protein deficient?
I will bet you 10 tickets toward a free prize you are NOT!!!

Click the EVENT link below and CLICK GOING to be added to this FREE private FB group!!

We start on the 17th... just in time to detox from the bunny candy!
Or Rose' if you save your cheats for wine like me!!!

Monday, March 27, 2017

Are your Cravings Based on Comfort or Nutrient Deficiency?

Cravings can be intense—and often they go way beyond minor hankering. 
Surely, it can't just be that you want chocolate. 
There must be some reason that you need chocolate. Right? Unfortunately, you probably don't. In most cases, cravings aren't a physiological function telling you what you need. 
In fact, it's much more like that that they're a dysfunction.

The Likely Cause of Cravings:

While a subtle nutrient need is partly to blame, cravings arise for several reasons—and tend to include a tangled web of psychology, hormones, and other physiological issues.
Some research shows similarities between chocolate cravings and alcohol addiction, in that both alcohol and cacao contain similar neuroactive alkaloids (chemicals that tweak your melon). In other words, research suggests that chocolate is addictive. Another reason you could be craving that brownie is because of your emotional history with it. It's one of the great American comfort foods. We're brought up identifying chocolate with birthdays, Halloween, post-soccer game ice cream outings, and all those magic moments when you were a good little boy or girl who deserved a reward.
Furthermore, the chocolate you consume is filled with sugar—and sugar cranks up the "feel good" hormone serotonin (among other chemicals) levels in your brain, giving you a feeling of mild euphoria. When it's gone, you want more. Combine this sugar hit with the emotional issues and you've got one powerful craving.

Another Possibility: Nutrient Deficiency
You could also be craving certain foods—or certain food types—because your balance of carbs, protein, and fat is off.
If you think this may be the case, feed the craving with healthy food. 
If you're craving sweet things, increase your fruit and veggie intake. 
If you crave greasy foods, increase your raw nut or avocado (good fats) intake.
 If you find yourself craving meat and cheese, increase your lean protein intake with chicken, fish, eggs, and legumes. 
If you do this and it doesn't work, odds are that your cravings are more psychologically based.

Click here to view more 

Cravings stink...
And when you're trying to lose weight, they stink even more, as calorie deficits tend to increase cravings. In our most frustrated, give-me-the-donut-before-I-kill-someone moments, we'd all like a simple solution. Unfortunately, it doesn't exist. Finding your way around cravings requires a little patience and experimentation. It's just a matter of finding a healthy substitute, a little willpower—or some combination of both.

Shakeology can DRASTICALLY reduce your cravings making it easier to stay on track and reach your goals. 

Check out this Shakeology video for my SHAMROCK SHAKE CRAVING KICK!! 

(Comment Below) 
Do you feel your cravings are based on Comfort or Nutrient Deficiency?? 
Or something else?

Want more help or accountability with your health? 
Click here to contact me!! 

Friday, March 24, 2017


The Importance of Eating Every Few Hours

To improve your body composition, you cannot focus just on caloric intake and macronutrient (carbs, proteins, fat) ratios. You must discontinue eating just three large meals but instead eat regular, smaller meals every few (ideally 3) hours.

How will eating every few hours help?

The first reason this helps you to lose body fat fast is that more frequent meals means that your body will have a constant supply of nutrients. In turn, your body will no longer be forced to store extra nutrients and calories in fat. You will also have increased fat burning metabolism throughout the day. Secondly, you will not lose lean muscle mass. Lean muscle is important because it allows you to look toned but also helps your body burn fat at a faster pace. Finally, your body can better manage smaller meals. Your blood sugar levels will remain constant and cravings will diminish.
Eating more often will help you burn fat and lose weight. Eating every two to three hours will maximize the rate at which you burn calories (convert food to energy rather than store it as fat). 

This is a hardcore fact, which means disaster will strike if you go in the opposite direction:

Long periods of time in between meals or snacks will slow down your metabolism. This is why you probably know a lot of people who insist that they eat only one or two meals a day, yet can’t shed a single pound and remain much overweight.
It is a proven fact: Eating every few is necessary for optimizing your resting metabolism. It seems natural to skip meals if you want to lose weight. But it is not the frequency that made you fat. It is the total amount of food consumed; too many calories for your activity level, and those unused calories ended up getting stored as fat.
Does eating every two to three hours mean shove anything down your throat as long as you don’t let more than three hours lapse in between eating? Of course not. If you are going to eat every two to three hours, it is by far best to do this with a solid game plan behind it. The recommendation of eating every two to three hours is not a green light for habitually snacking on junk. If you eat every two to three hours, this will reduce your cravings for nutrient-scarce high-calorie foods and processed junk foods.

Why does eating every two to three hours result in a faster resting metabolism? Metabolism is your body’s use of oxygen to carry out all sorts of physiological processes. To do this, the body requires energy, and this comes from food. Too much food means unused energy that is stored as fat. Or, to put it another way, too slow of a resting metabolic rate means unused energy being converted to fat – even if you are not eating that much!

It works like this: 
When you eat every two to three hours, the body learns to expect food on a recurring, frequent basis. The body knows that food is coming soon. Therefore, the body doesn’t mind releasing stored fat in the form of energy. There is no need to hang onto stored fat (fuel source), if the body knows that another feeding is just around the corner. And to the body, “just around the corner” means within three hours. However, suppose you let long periods of time slide in between eating. Your body will think that a famine is occurring and will cling tightly to stored fat – stored fat in your stomach, thighs and anywhere where fat has a tendency to build up in your body. So even though YOU know that at 8 p.m. you will finally be able to sit down to a meal (your last feeding was at 1 p.m.), your body has no idea that food eventually will be coming.
Your body then goes into what is known as starvation mode, and will not want to let go or release any stored fuel (body fat). As a result, a person who skips meals and goes for long periods of time without so much as an apple or cup of yogurt will end up suffering from a slowed-down resting metabolism. Many people in this predicament will not understand what is going on, and will go even longer without food, thinking that will correct the problem. Instead it will make it even worse. You end up hungry all the time, miserable and staying fat.
Now, some dieters report not being very hungry and for that reason, will figure why not go ahead and skip meals. But even if you are not hungry, you need to eat every two or three hours! 
BIG Seinfeld Fan!! LOL! 

Eating every few hours will keep the fire stoked. 
Going long periods of time without eating will make the fire sizzle out. 
Eating every few hours means reasonably portioned helpings of nutritious food, rather than mindless indulging. 
Most of the feedings should consist of fruits, vegetables and whole-grain-based foods. 
Eating every few hours begins with breakfast.If you are struggling to lose weight, start eating every two to three hours and you’ll love what happens.


Comment below what meal or snack time you struggle with the most.
Want more 1:1 help with Meal plans and Eating?