Calling all snackers!!

Hey everyone! I just discovered these healthy snacks while attending the virtual Gluten Free Expo by Nourished Festival.

They are dehydrated, antioxidant-packed nut clusters. They are made with whole food ingredients, organic real fruits, nourishing nuts and seeds, and health-boosting superfoods!

Supernola is a company that believes you shouldn’t have to compromise health or flavor when it comes to snacking. Supernola is an awesome snack to have on hand for that busy morning, mid-afternoon craving, post-gym refuel, or weekend adventure!

You might think that with all that “free” there’d be nothing leff. But they’ve stripped the extras and additives to get straight to the source: the really good stuff. They believe everyone should be able to enjoy healthy and flavorful snacks, no matter what their dietary needs are.

These Supernola snacks ontains no artificial flavors, no chemicals and nothing refined and best of all, they contain nothing that you can’t pronounce. Healthy never tasted better! 🙌

By the way, they are super yummy. So, are you ready to try Supernola?! Use code SUPERFREESHIP at checkout.



#glutenfree #paleo #plantbased #vegan #organic #nongmo

Healthy Hemp Pudding Recipe

Bring donuts to work and suddenly your co-workers will like you a little more.

Bring hemp oil pudding to work, and what do you get? A little confusion…but at least they’re snacking healthy.

I could talk about the healthiness of hemp all day long, but I never thought I’d be making a dessert with it. It’s truly the best of both worlds; delicious cacao and all the nutritional benefits of hemp seeds. The reason I was shocked by how sweet hemp oil pudding tastes is that, generally, hemp products have a very distinct taste to them.

What do hemp seeds taste like?

Have you tried hemp seeds? Speaking from embarrassing experience, get the shelled version for when you’re on the go, otherwise, you’ll have teeny brown shells plastered to your teeth.

If you have tried hemp seeds before, then you know what I’m talking about. They taste great, similar to sunflower seeds or more like an almond butter if you have the shelled version. They have this rich, nutty flavor that’s great in protein shakes, but you probably don’t think of dessert when nibbling on them.

You’ll have a new appreciation after following this recipe.

How healthy are hemp seeds?

You can add shelled hemp seeds to just about any food to add drastic nutritional value. The first thing I like to show people interested in hemp foods is the supplement facts on the back of a bag of hemp seeds. The protein, omega-3, omega-6, vitamin, and mineral count blows all unsuspecting guests away.

Just look at the image below.


To list just a few, this little grab bag has the following quantities in every 5 Tablespoons:

  • 18g fat
  • 15g dietary fiber
  • 13g protein
  • 50% magnesium
  • 6% calcium
  • 35% iron
  • 20% zinc

Now, let’s look at the ingredient list: organic hemp seed and sea salt. There’s just something so fulfilling about knowing you’re eating actual food, not something manufactured to…let’s face it, resemble food.

The nutritional perks of hemp seeds come right from the hemp plant, nothing artificially added.

That’s great, now how do I make hemp pudding?

Okay, let’s get virtual cooking!

This is what you’ll need:

  • 2/3 cup of pitted dates
  • ½ cup of water
  • 2/3 cup of ice
  • 1 cup of hemp seeds (we recommend shelled seeds)
  • 1/8 cup of cacao powder
  • A pinch of vanilla bean powder
  • Optionally, you can add some berries of your choice to throw on top when you’re done.

Here’s how to do it:

  • Add dates, water, and ice into a blender
  • Blend until you have a paste
  • Add the hemp seeds, cacao powder, and vanilla bean powder
  • Blend until it looks creamy
  • Eat it (oh, and add some berries on top if you so choose)

If you try this recipe, let us know what you think!

Personally, when I’m feeling sick the only thing I can tolerate is soft foods like yogurt and…mashed potatoes. I’ve been fortunate enough that my immune system has been on it’s A-game this past year, but I think this recipe will be great when sick (and stubborn with food) to get some much-needed nutrition.

This article originally appeared on

5 Ways to Maintain Your Weight on Spring Break and Still Have Fun

March is National Nutrition Month, which means it’s the perfect time to focus on your health and wellness. But, March is also the month when millions of Americans take time off work and school to enjoy spring break. Is it possible to reconcile the two?

Enjoying a Healthy, Guilt-Free Spring Break

The week long vacation season takes many forms. Some will enjoy a relaxing spa excursion in the mountains. Others will go on a wine tour through Napa Valley. Still others will prefer to party on the beach.

No matter how you choose to spend your spring break, there’s a good chance that, leading up to it, you’ll try a health and fitness routine to get beach-ready. Preparation is great, but you also want to think about what’ll happen when you arrive at your destination. You don’t want all the hard work you put in to go to waste!

Here are the best ways to enjoy spring break while maintaining good health and nutrition.

1. All Things in Moderation

Have you ever tried sprinting without warming up first? Not a good idea. You spent months getting ready for spring break, so don’t spoil your fun by going zero to 60 on day one. However you enjoy the week, do it in moderation.

2. ‘ A Shake a Day’ Is Your Mantra

Most vacations involve delicious food, and that’s OK. As long as you have a strong nutritional foundation, leave the food guilt at home.

Whether you commit to one healthy meal per day or decide to cut out certain foods, sticking to one doable healthy routine throughout spring break will help keep you on track.

One of the easiest ways to maintain a balanced diet is by keeping a shake a day as part of your routine. Drinking a shake for breakfast, lunch, or dinner ensures your body is getting some solid nutrition each day.

Is there more you could do? Sure. But, at least that shake a day is creating a baseline and may even help you make healthier choices for the rest of the day.

3. Give Yourself a Gut Check

Speaking of good food, there’s a chance those tasty treats may surprise your stomach like an M. Night Shyamalan plot twist.

Don’t shock your gut during a week when digestive issues could really grind the party to a halt. Instead, fight the battle on two fronts: 1) probiotics to support long-term gut health and 2) digestive enzymes to help break down food and absorb nutrients immediately.†

Foods like yogurt, fermented foods, and kombucha are high in probiotics, but if you don’t want to carry a container of yogurt with you on vacation, taking a probiotic supplement will do the trick.  Plus, you don’t have to refrigerate it, so you can keep it with you throughout the day and you won‘t need to run back to the hotel. Digestive enzymes are also beneficial for gut health and comfort.

4. Antioxidants Are Your Friend

Antioxidants are good for you — several scientific studies have shown this time and time again. What makes them even better during spring break? It all goes back to maintaining a nutritional foundation while enjoying your vacation.

Products rich in botanicals and antioxidants are key to feeling great, especially when the body is under stress from hot weather, new foods, and unfamiliar environments. Ingredients like turmeric (Curcuma longa) root extract are part of a long list of botanicals that can benefit your body while on vacation.

Berries and dark leafy greens are also fantastic antioxidant-rich foods and the perfect snacks to meet your botanical quota.

5. Don’t Sweat the Small Stuff

Most importantly, this is your vacation. You worked hard to get here, you put time in at the gym, and you followed your plan. Don’t beat yourself up over “one too many” treats or a delicious meal.

It all circles back to point number one: All things in moderation. Get your body the right nutrients, and enjoy your spring break!


8 Reasons to Eat Fermented Foods

What are fermented foods?

You have probably heard of sauerkraut and kimchee. These are examples of fermented foods, but beware if you are buying these straight from the shelf at the supermarket. Store bought fermented foods often contain high doses of salt. They also tend to be completely over processed and are also usually pasteurized, which means they have been prepared at high temperatures that kill all the goodness that properly fermented foods provide. What you want to look for is raw fermented foods. An example of raw fermented foods is cultured vegetables that are left in airtight jars at room temperature for several days. Commonly, the vegetable used for this is cabbage, but you might also find it mixed with carrots or beets or radishes and other vegetables which can be used as ferments too.

Examples of traditionally fermented foods that naturally contain probiotics include:

• Fermented dairy: Kefir, yogurt, cheese, buttermilk, and sour cream.
• Fermented vegetables: Sauerkraut, kimchee, and dill pickles.
• Fermented soy: Miso, tempeh, and natto.

Why eat fermented foods?

When vegetables have been fermented, they become even more nutritious. The healthy enzymes which are present in the vegetables flourish when fermented, and create an environment that is full of probiotics, enzymes and minerals which are important for a healthy body. The probiotic good bacteria and enzymes in fermented foods help to populate our gut and intestines with lactobacilli which are really important for healthy digestion.

They also help to eliminate toxins from our body, so eating them will allow your intestines to detox which is a really good thing! Raw, cultured vegetables are really potent in terms of helping your body to operate efficiently. When your body is working the way it should, then you will not only feel great, but you will look beautiful too. Eating fermented vegetables will also help with weight loss and lead to more energy, as well as balance out the pH levels of your body.

When everything is working as it should, you will find your immunity is boosted from having a healthy gut and you will start to really feel cleaner. It is important to eat fermented foods regularly to really experience all the amazing health benefits that were mentioned above.

The great thing is that they are easy to eat with just about anything. It is recommended to get into the habit of adding them to your salads or even just having them as a side to other dishes you eat. They are particularly good to eat paired with starches and proteins, as it will help you to digest these foods better.

Top reasons to eat fermented foods

1. Fermented foods improve digestion.

2. Fermented foods restore the proper balance of bacteria in the gut. These health ailments (lactose intolerance, gluten intolerance, constipation, irritable bowel syndrome, yeast infections, allergies, and asthma) have been linked to a lack of good bacteria in the gut.

3. Raw, fermented foods are rich in enzymes. Your body needs enzymes to properly digest, absorb, and make full use of your food. As you age, your body’s supply of enzymes decreases.

4. Fermenting food actually increases the vitamin content.

5. Eating fermented food helps us to absorb the nutrients we’re consuming. You can ingest huge amounts of nutrients, but unless you actually absorb them, they’re useless to you. When you improve digestion, you improve absorption.

6. Fermenting food helps to preserve it for longer periods of time. These fermented foods ie sauerkraut, pickles and salsa will keep for months. A suggestion: if you have a huge batch of produce in your garden that you don’t know how to use up, ferment it!

7. Fermenting food is inexpensive. There’s nothing fancy required for this hobby. And many of the foods required to make these recipes are very cheap. You can use inexpensive cabbage to make sauerkraut, or get yourself a kombucha scoby and with a little water, sweetener and tea, you have a health elixir.

8. Fermenting food increases the flavor.

How to Incorporate More Fermented Foods Into Your Diet

Drink fermented beverages. Kefir and kombucha are available at many health food stores. They’re also very easy to make at home. Serve food with pickles, sauerkraut, salsa, ketchup, sour cream, kim chi, mayonnaise and other naturally fermented condiments. You can buy naturally fermented condiments at health food stores or make your own. Get creative and experiment! Try making kefir ice cream, sourdough crackers, fermented coconut milk, mead (honey wine), Eat some Japanese natto with rice.

How to Ferment Your Own Foods

It’s easy to get started with fermentation. You just need some starter cultures and some mason jars.

1. Start with a cabbage or cucumber. Shred the cabbage in the food processor or slice it finely with a knife. Add this mixture to a bowl and start to massage the cabbage with your hands. If there is some liquid that appears this is good! Next, make brine from blending water and unpasteurized miso paste. Use about 4 cups of water and 1 tablespoon of miso as a good quantity for a medium-sized cabbage. Pour the brine over the cabbage and mix well.

2. Next fill the mixture into a jar, and squash it down so that the cabbage is tightly packed. Leave some space at the top of the jar, as the cabbage mixture will expand. Fill the space between the top of the mixture and the rim of the jar with rolled outer cabbage leaves. Now seal the jar and leave at room temperature for 5 days.

3. After 5 days, remove the top cabbage leaves and throw them away, then put the jar into the fridge. If you have a scum or bubbles at the top, this is great! These are a sign of the healthy probiotics being present in the ferment. You can start eating some of the fermented cabbage once you put the jar into the refrigerator and enjoy!



The Food Revolution Summit

The Food Revolution Summit organized by John Robbins, yes, the son of the Baskin-Robbins Franchise and John’s son, Ocean Robbins is in full swing.  You can still listen to the replays from this morning.  Click here. The free online webinar runs today through May 6.  If you have a chance, check out the summit for the most current information on wellness from 25 visionary speakers!










Recap of the Healthy Living Festival in Photos

Here is a recap of the Annual Healthy Living Festival that takes place at the Del Mar Fairgrounds in San Diego County.  I am a little late, the event was a couple weeks ago, but I finally finished downloading all of my photos.  There were lots of vendors with great products, cooking demos, speakers, and yoga and qigong classes.  I even learned qigong.  Arctic Zero was one of the vendors.  I don’t have a photo of their booth: however, their products are awesome.  Their booth was always busy since they were giving away free samples of gluten-free, soy-free, and dairy-free, and low glycemic frozen desserts!

Enjoy browsing through the photos.






Products by Chosen Foods

Chia Seeds, Avocado Oil, Coconut Oil, and even an avocado oil mayo!

Chosen Foods



Delightfully Free Cookbooks – The author, Tracy Hill has two editions.  They both have recipes that are gluten-free, dairy-free,

sugar-free, soy-free, corn, yeast, peanuts, and artificial sweeteners.







Farm Fresh Produce


Brian Clement of Hippocrate’s Health Institute’s Books



SupplementsExposed by Brian Clement


Millie’s Vegan Gelato


Krave Gluten-Free Jerky



One of the speakers

chakra system


Healthy Cooking Demo by Cooking 4 Life

Cooking 4 Life showed how to prepare a tasty vegetarian lasagna in 5 minutes and cook it in 20 minutes plus a 5-veggie salad with citrus dressing. She showed you how to get in and out of the kitchen in 2/3 less time with 2 to 3 times the nutrition.  No more overcooking the nutrients out of your food!



Entertainment on Sunday afternoon by Nouveau Cabaret Belly Dancers



Del Mar Fairgrounds



It was a fantastic event and I am looking forward to next year’s!