Chocolate Peanut Butter No-Bake Bars

I’m sorry, did you say you love the chocolate-peanut butter combo and can’t imagine life without it???? Yeah, me too.

This recipe is going to throw you for a loop though. It’s a super awesome, omega-3 packed, fiber-rich, chocolately, peanut buttery, FROZEN snack bar. YEP! Frozen! You can’t even imagine the deliciousness…

I have a Pampered Chef problem. Their kitchen tools and gadgets are super high quality and are really thought out by people who spend TIME in the kitchen! I appreciate the thought they put into their products, knowwhati’msayin? ANYWAY they have a new snack bar maker and it’s pretty awesome. You can bake it, freeze it, and just store your homemade granola bars in it.

This recipe boasts crunchy peanut butter (you can substitute it for other nut butters or soy butter), quick oat, rice cereal, chia and flax seed, and of course to add texture/flavor/stick-togetherness -butter, and of course semi-sweet chocolate chips!

1/2 stick butter (4 tablespoons)…yes I know, just trust me (you can also use solid coconut oil and I would have had I not run out)
1 cup semi-sweet chocolate chips
1 cup crunchy peanut butter
1 cup quick oats
1 cup rice cereal
1 Tablespoon chia seed
1 Tablespoon ground flax seed

  1. In a medium pan over low-medium heat melt butter. Add in the semi-sweet chocolate chips and melt. Then add in the peanut butter to the mixture so that it is smooth (minus the chunks of peanuts). Remove from stove and allow to cool slightly.
  2. In a large bowl mix oats, cereal, chia, and flax seeds. Pour slightly cooled chocolate mixture over the oat mixture and let sit for 5 minutes.
  3. Place mixture into a cookie sheet and press flat or if you have a granola bar pan use that!
  4. FREEZE and enjoy!!!!

NOTES: I cut them in small bite size pieces

Why are these better than original No-Bake Cookies????
1. half the butter
2. no added sugar (besides what is in the semi-sweet chocolate chip cookies)
3. chia and flax seed = omega 3 fatty acids = super heart health benefits
4. frozen…because ohhhmagoodness so good!

You can eat well, eat deliciously, and have fun doing it. You don’t need to count calories/fat/carbs in order to be healthy. Eat well, my friends!

Sometimes the Right Thing IS the Hard Thing

By now many of you have quit or forgotten about your New Years Resolutions. Were they too hard? Are you too busy to worry about it right now? Do you want a personal chef, a kick-your-butt trainer, and/or a cookie hand slapper? Were you expecting this time, this year to somehow be different? Did you expect that the new Weight Watchers program or those shakes you bought a few months ago would motivate you enough to stick with it?

Listen to me…the definition of insanity is doing the same thing over and over and over again and expecting different results. The soul-crushing rules of fad diets, the cycle of starving yourself only to find a few days later binging on anything that isn’t tied down, the all-or-nothing do-or-die diet mentality, and the guilt of eating food that isn’t on the “good” list will whittle away at your psyche and leave you back where you started.

Going on a diet isn’t the fix. I promise. I’ve been a dietitian for over a decade and I’ve been counseling people on their diets for just as long. Diet’s don’t work. Me, creating a meal plan for you doesn’t work. Me telling you what to do DOESN’T WORK!

So what does? What works? YOU. Deep down inside of you is a spark that just needs to be fueled in order to catch fire. What will fuel you? What is your motivation? Deep down, what do you WANT from nutrition, your health, your wellbeing? I can guarantee you that your deepest motivation really isn’t weight loss. Weight loss is a side effect of an even deeper motivation. Dig down. Keep digging.

Ask yourself these questions to help:

  • What are you wanting from a healthy diet?
  • When you see yourself in 5, 10, 15 years, what do you see?
  • What about losing weight is important to you?
  • Picture yourself healthy. What does it feel like?

Once you have a picture of what you want out of your health THEN you can begin to make changes for yourself.

My motto is SMALL CHANGES LEAD TO POSITIVE RESULTS. I want you to change your eating habits to make you the healthiest individual you can be. This may be uncomfortable but sometimes the right thing is the hard thing. I also want these changes to be feasible, not soul-crushing 🙂 I want you to be mindful of what you eat and with that comes learning about what is nourishing for you! Stick with me and my blog for that information!

I don’t expect you to eat perfectly. There’s actually no such thing and those that do eat “perfectly” have what we in the healthcare biz call orthorexia. It’s a type of disordered eating and I don’t want you to be trapped by that. That’s not mindful. I want you to eat so that your body is nourished, I want you to eat so your taste buds are satisfied, and I want you to eat because you just simply like the food you are about to eat. In no particular mindful order 🙂

Look, sometimes the healthy choice isn’t always the easiest choice. BUT sometimes the right choices in life aren’t always the easiest. You get to make food choices every day. Sometimes you are going to make a nutrient-rich choice and sometimes you are going to make a choice simply because you like the food you are about to eat, regardless. All I ask is that you think about your food choices. If it is between eating carrot sticks and pretzel sticks I want you to take a step back and think about what your body needs and what will benefit your body most.

Change is hard. Change is uncomfortable. Change stretches you. Change challenges you to be different. Remember that insanity definition…doing the same thing over and over and over again expecting different results????? Well, time to be sane again. Time to do something different and get RESULTS!

****I am available for online nutrition counseling. If you or someone you know is interested in an appointment please send me a message****

Salmon Cakes

Happy New Year!!!!! If you made a New Years Resolution about nutrition (or even if you didn’t) follow me. Follow this blog, my Facebook page, and Instagram! I’m here to provide great recommendations, information, recipes, and comic relief about nutrition in real life 🙂

These salmon cakes are easy, packed with flavor, and super nutrient rich. Salmon can be expensive so you may not buy it often if ever. If this is the case, canned salmon is your ticket! Wild caught Alaskan salmon (with bones and skin) is cost-effective and just as rich in nutrients (even more if you use the bones!)

Omega 3 fatty acids are the star of this show! With the salmon, which is SUPER rich in omega-3’s, and the chia seeds, that not only help to bind the patties together but also add more omega-3’s, this dish is very anti-inflammatory!!! Woohoo!!! Not to mention packed with veggies, these cakes are ROCKIN it and your body will thank you for them!

Let’s get down to it. Nothing worse than having to scroll through someone’s blog for an hour before you get the recipe!

Salmon Cakes:


  • 2, 14.5 oz cans wild caught salmon (with bones and skin, crushed)
  • 3/4 cup whole grain crackers, crushed
  • 2 tablespoons chia seeds
  • 1/2 cup minced onions
  • 1/2 cup minced celery
  • 1/2 cup minced carrots
  • 2 eggs
  • 1 tablespoon dijon mustard
  • 1 tablespoon worchestershire sauce
  • 1 tablespoon Old Bay
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon garlic powder
  • 1 tablespoon parsley
  • 2 teaspoons lemon juice (I used 4 drops lemon essential oil)


  1. Drain salmon into large bowl to save. Add salmon to a large bowl and crush bones until all are dissolved.
  2. Add the rest of the ingredients and mix until blended.
  3. Make into 3 oz patties (slightly larger than the palm of your hand)
  4. Pan fry in 1 tablespoon canola oil OR broil in the oven (5 minutes each side)
  5. Serve with a whole grain or starch and a vegetable for a complete meal!


  • Salmon cakes would go great on a salad or you can make them into a sandwich (like a crab cake sandwich but a salmon cake sandwich instead)
  • Adding lemon zest gives it a more bold lemon flavor
  • Make ahead and freeze some for a quick meal!

I hope you enjoy this recipe as much as we do as a family!

How Resolutions Can Be Helpful

You may be hearing negative comments on New Year’s Resolutions. I too, consider myself an anti-resolutioner for many reasons BUT I also like the refreshing nature of a resolution. I’ll be honest, my 2017 wasn’t the greatest year of my life. It was definitely full of blessings but it was also full of hardships, loss, and just plain surviving. I didn’t cook for my family enough, we didn’t meal plan, and we didn’t make the best meal decisions (there may or may not have been waaaay too much fast food in our diets). I  have resolved to make more nourishing meals at home. It seems simple but when you think about it, that means meal planning, better grocery shopping, and actually making the meal!

Resolutions, by definition, are firm decisions to do or not to do something.

What are you resolving?

What are you firmly going to do?

What are you firmly not going to do?

Don’t take this resolution lightly. It is a firm decision! Even if your resolution is not necessarily nutrition related (maybe it’s to quit smoking, reduce your stress, read your Bible, exercise, etc) this blog can help!

5 ways to stick with your resolutions:

  1. If you make one or two resolutions you CAN do it! Making more than three resolutions can be too challenging. One or two is much more manageable. Top priorities only, what are some things holding you back, what do you want for your health and wellbeing, what keeps you awake at night?
  2. Make your goals specific and realistic. Be specific about what you want and be realistic too! Specificity is key…what, where, when, why, how. Realistic…is it probable and possible?
  3. Know there will be bumps in the road. It’s inevitable so just anticipate them and make it a resolution to not let a little bump (or even a big bump) get in the way of your ultimate goals! You didn’t fail, you’re just human.
  4. You don’t have to jump in with both feet. Small steps can make the biggest difference! Even a little change can help your health (physically, mentally, and spiritually) in big ways.
  5. Tell people and get accountability. Gather a group of people who will support you and encourage your resolution. Ask them to check in on you once in a while and check in with them too!

So sure, resolutions can be cliche and many fail but some also stick. For those that actually make it through and change their lifestyle, it can be the difference between wellness and illness. I encourage you to firmly stick with your decision to improve your life, your health, your wellbeing.

Garlic Lemon Artichoke Chicken

My family has had an “eventful” 2017. Don’t get me wrong it’s been full of blessings but it was also filled with multiple stomach bugs (one of which took out my younger son for over a month), learning how to handle very active twin boys (apparently this is not for the faint of heart!), my daughter starting kindergarten, and the passing of my beloved Grandmother. In this whirlwind, I lost sight of meal planning and my usual homecooked meals were comprised of quick fixes like sloppy joes, tacos, breakfast for dinner, leftovers (thanks Mom and Dad), and (full disclosure) fast food/takeout.

Look, this is life and seasons in life, but it doesn’t have to last forever (or for years on end). So this week I decided that I was going to plan meals (AND FOLLOW THROUGH). Sometimes though, you just need inspiration. I mean having the same thing over and over again is just not for me. Flipping through the millions of Pinterest ideas I came across one that uses garlic, lemons, artichokes, and caperberries along with spices I’ve never heard of before. So I decided to SIMPLIFY things without losing the flavor dimensions.

This is a slow cooker recipe but you could also brine this all day and then bake it before dinner. I made it with pasta but you could also serve it with rice, potatoes, quinoa or another grain/starch. Broccoli pairs well with the lemon flavor of the chicken but you could also serve this with a side salad or another vegetable of your choice.

Remeber I’m into EASY recipes that do not take a lot of prep time or purchasing power. This is one of those dump dump mix and set. Enjoy!


  • Zest and juice of 2 lemons
  • 1 tablespoon dijon mustard
  • 2 tablespoons white wine vinegar
  • 3 tablespoons capers plus the brine that is poured in with it
  • 4 cloves of garlic minced
  • 3 cloves garlic diced (larger chunks)
  • 6 chicken drumsticks
  • Salt and pepper to taste
  • 1 onion, chopped


  1. Place zest, lemon juice, dijon, vinegar, capers/brine, and minced garlic in a bowl and mix well.
  2. Place chopped onion and the rest of the garlic in the bottom of the slow cooker.
  3. Put drumsticks on top of onion and sprinkle with salt and pepper.
  4. Pour lemon mixture over top of chicken and let marinate for 3-12 hours.
  5. Cook chicken on high 4-6 hours or low 8-10 hours

Serve with whole grain (or gluten-free) pasta

Sauce for Pasta


  • 2 tablespoons canola oil
  • 1 tablespoon non-dairy spread (butter would work great too)
  • 1/2 medium onion minced
  • 1 clove garlic minced
  • 1 lemon zested and juiced
  • 1 tablespoons capers (with juice)
  • salt and pepper to taste
  • red pepper flakes (optional)


  1. Heat oil over medium heat and sautee onions and garlic.
  2. Add lemon juice and mix. Heat until simmering and add capers.
  3. Season with salt and pepper. Add red pepper flakes
  4. Toss with pasta

It was great and we have leftovers for lunch!

Thanksgiving Night (A Night Before Christmas Parody)

So it’s the night before Thanksgiving and all through the house
You were stirring and stirring and so was your spouse

Preparing the feast you are making with care
Looking forward to family and friends who’ll be there

You were thinking and thinking just about bread
I mean, what else does one think of inside of their head?

“I know my dietitian said just think of a cap
Stop eating before your body demands a long nap”

When all of a sudden my brain starts to clatter
I sprang from my thoughts and from stirring the batter

Away to my computer I flew like a flash
Typed in this dietitian’s website – man, she’s a smash

The idea of moderation and even saying “no”
Gave me hope that I could have my glucose to show

When what to my wondering thoughts should appear
That I could eat what I want!?! You see, it’s just that simple my dear

With some look ahead planning I knew just that quick
I’d be able to eat everything I want, ain’t that slick

Maybe not as much as I used to, but that’s not my aim
These numbers were crazy, but them I can tame

Now Fiber and Protein and Veggies and Fruits
On Legumes and Oils and Dairy and Roots

To the plate size and portion size, make them all small
Now you’ll be able to eat what you want, ya’ll!

As dry herbs that cooked with the turkey on high
When you are met with an obstacle, don’t fear to fly!

So up in the morning with breakfast, you’ll chew
With some protein and fiber and healthy fats too

And then you’ll see that it’s not just a spoof
Your glucose won’t be as high as the roof

If after noon is your meal, I think you have found
You’ll need a snack until Thanksgiving dinner comes around

Control is important from your head to your foot
YOU CAN do it during holidays, the numbers WILL stay put

Eating well doesn’t have to be seriously wack
You can eat what you want it’s just a portion hack

Your eyes – how they’ll twinkle! Your smile: how merry!
They’ll see you’re not afraid to eat, even fruits like a cherry!

Your knowledge will surely sprout up and grow
And your confidence, like centerpieces, will definitely show

So as you chew each bite well with your sparkling teeth
Know quite proudly and with a sigh of relief

That your beautiful face, and God-made round belly
Will, on the inside be healthy, and not a nervous Nelly!

I don’t care if your plump or if your scale’s on a shelf
I care most if you’re healthy and loving yourself

Intrinsically you know inside of your head
You honestly, truly, have nothing to dread

Sometimes it does take a lot of hard work
You may feel overwhelmed just don’t go berserk!

Learning to control glucose, God-knows
Can take some getting used to but first, you have chose

To come to my blog and not even bristle
Just take in the info and happily whistle

And I know you’ll exclaim when your sugars are right
That everything worked out well on this Thanksgiving night

-An Amanda Original…you’re welcome (hahaha!)

So if you didn’t quite get it from my exquisite poem writing here’s a few things to remember about keeping your blood sugars controlled on Thanksgiving:

  1. Eat a snack before bed (just as you would normally)
  2. Eat a balanced breakfast. Protein and fiber and healthy fats too!
  3. If Thanksgiving dinner is later in the day make sure to eat a small snack so you don’t go into the dinner ravenous.
  4. If Thanksgiving was earlier in the day (around noon) you’re going to need to eat later in the day. Perhaps a snack.
  5. Decide early on what you REALLY like to eat on Thanksgiving. Things that aren’t really your favorite, don’t eat! Save yourself some carbs!
  6. Think about your plate…half of it should be vegetables (salad, roasted veggies, etc); the palm of your hand size should be turkey; the last quarter of your plate, carbohydrates (mashed potatoes, sweet potatoes, pie, stuffing, etc)
  7. Eat what you want, just eat less!!! A small sliver of pie, smaller portions of potatoes, less stuffing. You’ll get all the flavors, be satisfied, and feel great not stuffed afterward!

Hope you enjoyed this as much as I enjoyed writing it!

5 Easy Diet Tips to Control Blood Sugars

Morning blood sugars, medicines, injectables, insulin. The worry, the appointments, the questions, the diet, the exercises. It is overwhelming! And what happens if they aren’t working…or not as well as they should be for the amount of thought and work you put in to make them better, normal?

Sure you may have cut back on your sugar intake. Maybe you’ve lowered your portion sizes, started eating more vegetables, stopped drinking soda, or even eat breakfast now…but these changes may not have had the impact you hoped.

Try these 5 things. If they work GREAT! But if not you need to talk to your doctor. You should talk to your doctor regardless. Bring them this list. Let them know what you are doing to try and control your numbers.

  1. Eat a bedtime snack. If this is the only tip you take away from this list it may be the difference between normal levels and high ones in the morning. Think protein and carbohydrate. Peanut butter and apple; cheese and whole wheat crackers; Greek yogurt; nuts and raisins; or turkey lunch meat and a slice of whole grain bread. Whatever! Just eat something!
  2. Balance your meals. I know you have heard that protein is important, and it is, but it’s not super important if you aren’t balancing your meals with carbohydrates, fat, and fiber! If all you have for lunch is chicken and your blood sugars before dinner are ridiculous…something is wrong! Balance that chicken out with beans and a salad! Think protein/meat, carbohydrate/grain/beans, and vegetable (not corn).
  3. Watch what you are drinking. Just because you may have stopped drinking soda doesn’t mean that everything else you drink isn’t loaded with it. Juice, iced tea, coffee with flavored creamer, and specialty coffee drinks can have just as much sugar as soda.
  4. Eat every 3-4 hours. Think about your body like a car. It needs to be refueled. By you eating consistently you’re helping your body and your blood sugar. Meals and snacks are super important! Make sure your snacks are nourishing and not just a candy bar out of the vending machine or some stale chips you have in your pantry!
  5. If you do have a meal that has more carbohydrates than your body needs, don’t feel guilty just do better! Every meal, every snack is an opportunity to improve! Take it! Don’t think about starting on Monday or the New Year…do it now!

Remember to keep taking your medicine/insulin, check your blood sugars, and take care of yourself!

Understanding Diabetes

I’ve got my Thanksgiving countdown going on. I love Thanksgiving and I’m actually a little annoyed when Christmas takes over too early! Sure as a Christian I love Christmas, I mean the best thing in the world came to earth and that’s why we celebrate it BUT Thanksgiving is just awesome. It’s a month that I take every year to step back and be thankful for my blessings. I enjoy the food…turkey, side dishes, pies, but I also love the family time…it’s all wonderful! When you have diabetes though, the holidays can be a time of worrying about what your blood sugars are going to be for over a month!

When you have diabetes, the holidays can be a time of worrying about what your blood sugars are going to be for over a month! If you have your 3-month appointment any time within the December, January, or February time-frame you know how stressful it can be! Your A1c level tattle tells you and there’s just no way around it! 🙂

Blood sugars can be finicky especially when you are eating foods that you don’t normally eat; however, they can also be quite calculated if you understand diabetes and how your diet interacts with your blood sugars! What you eat and WHEN you eat can be the map to better blood sugars.

This is the first installation of a few posts about diabetes and eating to control your blood sugars through the holidays! These posts are also helpful if you have a family member or friend with diabetes.

So what is diabetes?

Diabetes is a disease that affects your pancreas. Your pancreas is an organ in your digestive system that makes insulin. Insulin is a hormone that acts as a key to open cells in your body to let sugar inside. The sugar goes into your bloodstream from eating foods with carbohydrates.

Picture this…

You go to the grocery store and come home. Let’s be honest, we all try to get into the house by making the least amount of trips, so you pile those grocery bags on your arms. You get up to your house and the door is locked and somewhere between the grocery store and home, you’ve lost your house key. Without that key, you can’t get in and your groceries are stuck on your arm, weighing you down BUT that’s not the biggest problem. The biggest problem is that whoever is inside the house won’t get fed without those groceries.

You’re welcome…

Well…when you eat foods with CARBOHYDRATES your body turns that into sugar or GLUCOSE. The groceries are GLUCOSE  and you are the BLOODSTREAM. Your BLOODSTREAM’S job is to bring the GLUCOSE to the CELL door (your house door). The problem is if your body doesn’t have the key which is INSULIN then the GLUCOSE doesn’t get into CELLS and your body doesn’t get fed.

SO the problem isn’t necessarily that the sugar is in your blood, but that the sugar is NOT getting into your cells. Still with me????

When you check your blood sugar and it is high, the sugar isn’t feeding your cells because it is stuck in your bloodstream due to a problem with your insulin.

Now that you know what diabetes is and what happens inside of your body, stay tuned for ways to keep your sugars controlled during the holidays!

Changing My Environment

When I began my career I was placed, as a young whippersnapper dietitian, at an outpatient radiation clinic. Surprisingly, I felt like a valuable part of the team helping patients who had cancer. These people needed help with their nutrition so that they could live as normally as possible through their treatment. That’s when I realized the impact nutrition could have on the lives of cancer patients.

After that, I worked at a large medical center seeing some of the worst cancers. I was working to help people through the terrible symptoms caused by both radiation and chemo as well as bone marrow transplants. The more I read about cancer treatment, cancer survivorship, and cancer prevention, the more I realized nutrition had a bigger piece of the pie than most give it credit for. This fueled the fire for understanding how nutrition impacts the prevention of cancer.

Later in my career, I worked for an insurance company in their Health Education and Wellness department. We taught an Anti-Cancer Lifestyle Program and I’m pretty sure it was the greatest thing I’ve ever taught…and I’ve taught a lot of programs (some I even wrote!). In the class, we talked about how nutrition, physical activity, social, and environmental factors impacted cancer risk and prevention. I learned so much and that’s when my environmental lifestyle changed forever.

I wasn’t super aware of all of the environmental toxins that I used or were around every day. After this class, I had a heightened awareness of just about everything I used every day and how that impacted me and my family. Admittedly, I was a little neurotic at first…thinking I had to throw out everything and start fresh with new natural stuff. As I went on I made a mental list of what was important to me and what was feasible for me to do.

I’m sharing this list because if you’ve been reading up on environmental toxins and are overwhelmed believe me…I was there!!!!! Hope this helps 🙂

Here are some changes I’ve made to lower environmental toxins in my everyday life.

  1. I only microwave in glass. This was the first and easiest to adjust to. No more microwaving in plastic because that plastic breaks down and leaches into your food. Just throw it in a glass bowl/plate and microwave it like that. Easy peasy!
  2. Hand soap swap. I use handsoap all day every day (two super-pooper boys). I’m a huge fan of foaming hand soap which is awesome because making it is SOOO EASY! I use about 1/4-1/3 cup Castile soap (all natural plant based), witch hazel (to help with any cuts or abrasions on my skin), grape seed oil (to moisturize), essential oils (usually lemon, lavender, or whatever I want it to smell like), and water. Boom, done.
  3. Laundry detergent. This was another easy swap. We had already used the free-and-clear versions of commercial soaps and honestly sometimes still do when I get lazy BUT DIY laundry detergent is super easy to make. Castile soap, baking soda, laundry soda, essential oils, water, done. There are really good recipes online but honestly, I’m so used to making it I just dump dump pour drip drop boom. I also use wool dryer balls with essential oils to keep the laundry smelling so-fresh-and-so-clean.
  4. Cleaning spray/products. My boys eat off of everything. The floor, the table, themselves, whatever. So I really don’t like the thought of them possibly picking up toxins from cleaning supplies. My everyday cleaning spray is simply distilled vinegar, castile soap, essential oils, and water. I mostly clean off highchairs, table, and countertops with it. I’ve also started using Norwex (I’ll put a plug in for my friends Heather and Lysandra who sell these wonderful clothes and cleaning supplies)!!!!!!
  5. Beauty products. This is one that I’m slowest on and honestly, my make up isn’t natural. Makeup really isn’t a priority because I don’t wear it every day. Soaps, scrubs, face masks, lotions, lip glosses, and other things are all in check. I’m a big fan of POSH, especially their lotions, and soaps. YUM! I also use essential oils to make my own.
  6. Essential oiler. I started being a serious oiler a year ago. I knew about essential oils but I didn’t make the plunge to start using them regularly until this past year and I’m so glad I did! I use two major brands, Young Living and Plant Therapy. Honestly, I use them for one thing or another. It makes reducing your environmental toxins so easy!
  7. Using stainless steel or glass to eat/drink off/out of. More and more I’m reducing plastic in my life to the point that in a few years I hope to have little to none. The twins drank out of glass or stainless steel bottles when they were babies but I’m still working on sippy cups! Not only is this for cancer prevention but also think about the positive impact on the environment!
  8. Threw out my candles. Remember that essential oil bit? Yeah, I use those scents instead of burning candles…and believe me, I had a candle problem years ago! Instead, I just use essential oils with my diffusers (I bought 2 of them on Amazon for $15 each…seriously, cheap! I also have a Young Living one as well). Essential oils smell good AND many have an aromatherapeutic effect!
  9. Keeping the cell phone away from my body as much as possible. Cell phones next to your body could increase your risk for cancer (research is still inconclusive but RF waves aren’t awesome) Ladies, stop putting your cell phone in your bra next to your breasts!
  10. ***Using beeswax covers instead of plastic wrap or my beloved press ‘n seal. I love press ‘n seal. Hahaha I do though. BUT I’ve wanted to switch more for environmental reasons than toxin reasons (because I don’t microwave with press ‘n seal). I was given a sample of the beeswax covers by a local company Dreaming Tree Designs. The designs are cute AND all you need to do is wash it off and reuse over and over and over again!

I hope this helps. If you want to learn more about environmental toxins check out The Anti Cancer Lifestyle Program’s free environmental assessment! It’s an eye-opener!

Butternut Squash Soup

Guys seriously, this recipe is one of my favorites. This is actually the first time making it but every.single.time I’ve had it my tastebuds were quite happy so I figured I needed to get a good recipe in my arsenal.

I’m making this yummy fall treat for my church’s Women’s Fellowship group. We are having a women’s pampering day focusing on taking care of ourselves, wellness, and simply enjoying each others company. I’m pretty stoked! It’s so important for Christians to surround ourselves with other Christians in order to be built up. Absolutely having friends who aren’t Christians is important…what a better way to have them see Jesus Christ in our own lives BUT surrounding yourself with other Christians is critical to growth.


This recipe was SO EASY! Seriously, the hardest part is cutting the stinkin’ butternut squash (and if you buy the frozen or fresh already cubed up, it’s even easier). My slow cooker did all the hard work. For real.

I’m going to annoy a lot of people. I didn’t measure the spices. Because this was the first time making it I was unsure of the amount until I sprinkled and tasted, sprinkled and tasted. Rest assured I estimated and then double checked it with other recipes and I believe this is it.

Butternut Squash Soup


1 cup reduced-sodium chicken broth
1 large butternut squash, peeled and cubed
2 medium onions, diced
3 stalks celery, diced
5 cloves garlic, minced
2 bay leafs
2 teaspoon ginger
1/2 teaspoon cumin
1/2 teaspoon turmeric
1 teaspoon nutmeg
salt (to taste)
1 teaspoon pepper
1, 14 oz can coconut milk

1. Preheat the slow cooker. I put mine on high for 6 hours poured in the chicken broth and then started prepping the vegetables.
2. Toss the butternut squash into the slow cooker along with the onions, celery, and garlic and mix.
3. Add bay leafs, ginger, cumin, turmeric, nutmeg, and pepper over veggies and mix well.
4. Allow the soup to cook until the butternut squash is tender.
5. Once it is tender puree the mixture along with the coconut milk (I used a blender but you can also use an emersion blender which would have been so much easier).
6. Serve with cilantro for a pop of freshness!

If you love savory and slightly sweet, you’ll LOVE this soup. It would make a wonderful side dish for Thanksgiving or any fall dinner! Again, it’s a fan favorite and the twins loved it too!

Check out my Facebook page to see how to cut a butternut squash…simple steps! All you need is a butternut squash and a sharp knife!