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Quinoa Breakfast Bowl

Quinoa Breakfast Bowl

Quinoa Coconut Cream Antioxidant Berries This recipe has been adapted from a great website www.flavcity.com that my dear friend Anna Black Betty Brumfield found. Quinoa Breakfast Bowl This breakfast is a win on nutritious values. The coconut cream is an excellent...
Hip Extension For a Tight Bum and Mild Detox

Hip Extension For a Tight Bum and Mild Detox

Figure 1 Figure 2 Hip extensions are a great way to tone the booty and release some unwanted toxins in the body. Hip Extensions Cues: Lie on your back, palms facing the ceiling, feet shoulder-width apart, and neck long by pressing the back of the head into the...
Savory Summer Watermelon Salad

Savory Summer Watermelon Salad

Watermelon season is here and this is my favorite salad for the summer (Thank you Love & Lemons). Give it a try, the combination of flavors is amazing. Remember to always use organic ingredients when possible. Ingredients Dressing 2 tablespoons extra-virgin olive...
Step by Step Guide to Feeding Your Baby Solid Foods

Step by Step Guide to Feeding Your Baby Solid Foods

The nutritional choices we make for our children in their first years of life will have an impact on their entire life. They will most likely stray when they become older, eating fast food and junk food, but the values and understanding you instill in them at a young...
Essential Oils For the Cold and Flu Season

Essential Oils For the Cold and Flu Season

Essential oils for the cold and flu season Not many people are talking about the cold and flu this year with Covid being the number one virus to be leery of. However, as the seasons change and pollen is high in the air, colds, and cases of flu are popping up...
Lean Into Summer With Good Posture

Lean Into Summer With Good Posture

Forward Head Posture Crunches using the neck and hip flexors more than the abs Challenge yourself with the Wall Lean This exercise is so good for your posture and your neck. Try to do this for 3 minutes and if you can’t, well then you must incorporate it into...
You Need Vitamin D

You Need Vitamin D

Vitamin D strengthens our immune system and since Covid-19 has arrived, experts are finding it help protects the body against this virus and other viruses and diseases out there.What is Vitamin D? Vitamin D is an extremely important fat soluble vitamin. Vitamin D...
Open Up Those Hamstrings

Open Up Those Hamstrings

Figure 1 – Hamstring Mobilization Start Figure 4 – Lateral Mobilization Figure 2 – Hamstring Mob. Ready Figure 3 – Hamstring Mob Level 1 Figure 5 – Release Our hamstrings are often short and tight which can cause a lot of back pain and...
Happy Spine Back Opener

Happy Spine Back Opener

Figure 1 – Start Position Figure 2 – Rounder Finish Position Sitting all day or driving a lot can cause low back discomfort and compress the lumbar spine. This back opener will help the back feel better by pumping fluids into the spine giving it the love...
Happy and Healthy Ergonomics

Happy and Healthy Ergonomics

Maintaining a pain free work environment takes some effort. We work hard to get our bodies fit so why ruin all that good work with poor ergonomics. Here is the quick and easy of healthy ergonomics. Click Here For a PDF of The Complete Handout Now on YouTube a Quick...
The 80/20 Rule

The 80/20 Rule

80/20 RuleThe 80/20 rule states that “if we eat well and take care of our bodies 80% of the time our bodies can absorb 20% of the crap we put in it”. There is a saying that also goes along with this which Paul Chek says a lot, “paralysis by analysis”. Being in the...
Gluten Free Quiche

Gluten Free Quiche

Ingredients: 8 large organic eggs – half of the eggs should be egg whites 1/2 cup shredded sheep cheese 1 cup cauliflower ½ tsp. sea salt 2 slices cooked free range bacon chopped into small pieces (optional) 1 cup sauteed spinach or asparagus (optional) Cooking...
Happy Baby For a Happy Back

Happy Baby For a Happy Back

Cues: Lie on your back and grab the outside edges of your feet with your hands, figure 1. 2. Lengthen your tail bone and gently rock side to side for 5-10 breaths. 3. Now hold and press your tailbone into the floor for 5-10 breaths. Benefits: Hip, groin and low back...
Why You Need To Work That Scar Tissue

Why You Need To Work That Scar Tissue

Scar tissue often heals in a way that causes issues such as pain, reduced mobility and muscle dysfunction. There are two types of scars, hypertrophic scars and keloids which can result in poor functionality of the tissue. Closeup of woman belly with a scar from a...
Support Your Back and Improve Sleep with Legs Up The Wall

Support Your Back and Improve Sleep with Legs Up The Wall

Sometimes you just need to take a load off and let your back relax and reverse the flow of blood in your legs. Legs Up The Wall is a great way to do that and can also help with insomnia. Figure 1 – Legs Up The Wall Figure 2 -Legs Up The Wall with Support Cues:...
4 Reasons You Should Try Rebounding

4 Reasons You Should Try Rebounding

I do a lot to stay healthy and keep my gut functioning well. I recently had some issues with detoxing from mold exposure and one of the things I did, and still do, to help release toxins was rebounding. Rebounding is a low-impact cardiovascular exercise that can be...
Chicken Pasta with Broccoli

Chicken Pasta with Broccoli

Let’s talk gluten free pasta. Most of the time when we go gluten free we end up eating loads of rice and other weird additives that can be super irritating to the gut. If you love pasta, try to rotate the types, almond pasta, corn pasta, rice pasta and hearts of palm...
Butternut Squash Soup

Butternut Squash Soup

This is a great gluten free, dairy free recipe you will love! Butternut Squash Soup Ingredients: 4 cups peeled and cubed butternut squash ½ cup diced white or sweet onion 32 ounces of chicken broth 1 tablespoon avocado oil (for high heat) 2 tablespoons olive oil (to...

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