Articles Tagged with: healthy
Pumpkin Smoothie Recipe

Pumpkin Smoothie

It’s officially fall…and I am PUMPKIN OBSESSED! Now I will share my obsession with you, one recipe at a time! There will be fun and healthy simple fall recipes for you and for entertaining. Here is the first…

Pumpkin Latte Protein Smoothie’s!!!

1/4 cup pumpkin purée
1/2 cup coffee
1 banana
1 tablespoon almond butter
¾ teaspoon pumpkin pie spice
¼ teaspoon vanilla extract
1 cup almond milk
½ cup ice
1 teaspoon of mauls honey or substitute with one serving of stevia
2 scoops of Whey Factors vanilla protein (or non GMO protein powder equivalent that is sweetened with stevia)
Mix protein and almond milk in blender. Cut banana into slices. Keep two slices off to the side. Next add all other ingredients and blend until smooth! Pour into a tall glass and place the two banana slices on top, sprinkle a tiny bit of cinnamon on the bananas for a decorative and tasty presentation!
The Art of Kindness

Kindness is both an art form to be mastered as well as a solution for most of our moods. Kindness changes the world in many powerful ways both big and small. One of the most powerful changes that it makes is in our own attitude. You may have heard ‘it is impossible to be miserable when you are grateful’…? Well I believe IT IS IMPOSSIBLE TO BE UNHAPPY WHEN YOU ARE GIVING KINDNESS TO OTHERS.

So be generous to others, even that annoying person at work, a stranger in line or that cranky guy in traffic. Be kind and it will bless both their day and yours.

Here is a very simple wellness coaching tool I call ‘finding the beauty in others’ that I use in my book Total Transformation to help people transform their lives.


Finding The Beauty In Others

Today I noticed ________________________________________________________about

_____________________________(someone), and I thought


so I shared with the person the following words ___________________________________________________________________________


Example: You have beautiful eyes!

It seems simple and it is, but sharing kindness is hugely impactful! Try this out today and see what giving kindness to others adds to their lives and to yours.

GF Orange Coconut Muffin Recipe

GF Orange Coconut Muffins

Gluten free, low carb and high in protein and healthy fats! This is a serious crowd pleaser…it can even replace a meal! These muffins can be served at a party or can be a replacement for a protein bar or your breakfast!
Recipe makes 1 dozen protein muffins!

1 1/2 Cups of almond meal (bob’s red mill)
1 teaspoon of Himalayan pink salt
1 cup Shredded unsweetened coconut
1/4 cup raw organic chia seeds
3 tablespoons organic vanilla extract
3 tablespoons of blood orange avocado oil
6 single serving packets of stevia
2 tablespoons of Manuka honey
12 Baking cups or a muffin tin
6 scoops if Tera’s Whey plain unflavored whey
3/4 cup of water


Mix all ingredients into a bowl and stir until well blended.
Fill each baking cup 3/4 full (or fill each cup in the muffin tin – you will need to lightly grease the muffin tin. No need to grease the baking cups) and place on a cooking tray or cookie sheet.
Bake on 350 degrees for 1–12 minutes.
Remove from heat and cool before serving!


Banana and Peanut Butter Muffin Recipe

Banana and Peanut Butter Muffins

This recipe is grain free, gluten free, refined sugar free, low on the glycerin index, low in unhealthy fats but a good source of healthy fats (in a small amount), high in protein and can even be a meal replacement like a protein or power bar!

3 over ripe bananas (small to
Medium size)
1 tbsp honey
4 tablespoons of Earth Balance coconut & peanut butter spread
1/8 teaspoon of himalayan salt
2 cups almond meal
3 heaping tablespoons of shredded coconut
1/8 teaspoon cinnamon
2 tablespoons organic vanilla extract
1/2 cup of water
11 scoops of unflavored Tera’s Whey protein powder (sold at Whole Foods)
Preheat oven to 350 degrees. Mash bananas well. Mix all other ingredients into bowl. Add water. Mix until smooth batter. Spoon into baking cups or muffin tin. Bake for 12-24 minutes until center is no longer goopy. Test for readiness by poking with tooth pick or fork. Remove and allow to cool. Makes 12-15 muffins.


Fusion Chili Recipe

Fusion Chili: The Healthy Comfort Food

When the weather is stormy, I always want to stay in and snuggle up with a bowl of something warm and delicious. Last week here in Southern California we had some much needed rainy days. I was hit with inspiration and decided to create a fusion chili recipe that is both delicious and provides a healthy balance of nutrition with a number of great medicinal benefits! This is one comfort-food recipe you can feel good about snuggling up with.

This is a bulk recipe that makes approximately 6-8 servings! It is great to make at the beginning  of the week, eat half and freeze half for later. Always use organic ingredients whenever possible.

Health Benefits

Cleansing, anti-inflamitory, and good for dry skin.



2 16oz. jars marinara sauce
1c. cooked chick peas
1c. cooked black beans
1c. cooked split peas
1c. cooked red lentils
1tbsp chopped raw garlic
2tbsp turmeric
1tbsp cayenne pepper
1tbsp Himalayan salt
1-2tbsp red pepper flakes
2 large beets
1 small acorn squash
3/4 lb ground buffalo meat
3 chicken breasts (boneless and skinless)
1 1/2c. mushrooms
1/2 large onion
Handful of fresh cilantro
1 avocado
1-2tbsp coconut oil
Hot Sauce

Daiya shredded cheese is dairy free, made with coconut oil, and can also be substituted or any organic cashew cheese.


1) Preheat oven to 425 degrees.

2) On stove top in a frying pan that is lightly greased with the coconut oil cook the ground buffalo meat on a medium flame. Using a spoon break up the raw meat into smaller pieces and sauté it until cooked thoroughly. Remove from the pan and place to the side. Then chop the onion and sauté the onions in the same frying pan on medium heat, stir frequently. Remove from heat once lightly browned.

3) Place chicken breasts in a baking pan and place in the preheated oven. Place the whole acorn squash next to the pan directly on the oven rack. Bake for 15-20 minutes or until the chicken is no longer pink inside. Then remove the chicken and place to the side to cool. Turn up the oven temperature to 475 degrees and continue cooking the acorn squash for another 40 minutes or until soft in the center. Remove from heat and place to the side to cool.

4) Boil the beets in a pot until beets are soft (about 15-20 minutes), then drain and set them to the side to cool.

5) In a large pot mix all the pre-cooked beans/legumes and the 2 jars of marinara sauce. Turn flame on to medium. Add onions to the large pot. Slowly mix in the salt, Cayenne pepper, Turmeric, garlic, raw mushrooms, cooked ground buffalo and red pepper flakes. Stir well.

6) Slice the beets into small cubes and add to the large pot.

7) Using clean hands, shred the chicken breasts into tiny strips and then add to the large pot, stir in.

8) Taste the chili and decide how much heat you want to add, then starting SLOW add a bit of the hot sauce, stir and do another taste test before adding more. Repeat this a few times until the spice is to your liking.

9) Turn heat down to a low flame and cover the pot with the lid.

10) Once the acorn squash is done and cooled, cut it in half, scoop the seeds out into the trash and then using a large spoon scoop out the inside flesh of the squash and then add it to the chili. Stir well.

11) Cook for 15-30 minutes and remove from heat.

12) Slice avocado into thin strips.

13) When you are ready to serve, scoop into bowls, and place 3 avocado strips on top of the chili. Then add some fresh cilantro and 1-2 oz. of the Daiya cheese. ENJOY!


Grain-Free Pizza Recipe

Grain-Free Pizza

Let’s face it almost everyone loves pizza!
What a sad world it would be if we could never eat it. I always say, ‘all things in balance’. Well with this recipe you won’t be adding any negative marks on your balance sheet at all! Here’s a guilt free, cheat free, healthy and balanced version of pizza for you to enjoy. It is grain free and gluten free!

Crust Ingredients
1 cup almond meal
1 whole egg
1-2 tbsp coconut oil
Himalayan salt
Crust Cooking Directions
  1. Preheat oven to 350 degrees.
  2. Grease 9-inch round baking pan with coconut oil.
  3. Pour crust mixture into pan.
  4. Press the mixture until there is an even later filling the entire pan.
  5. Bake for ~30 min.
  6. Remove from oven and cool for 30 min.

Topping Ingredients
1/2 cup marinara sauce
1/4 cup pesto
3/4 cup shredded cheese
1 onion
1/4 clove garlic
3/4 cup chopped mushrooms
1 6-8 oz. chicken breast (sliced)
1 red pepper
1 lemon
1/4 head broccoli (~1 handful)
Himalayan salt
Cooking Directions
  1. Squeeze half lemon on chicken.
  2. Season with pinch of salt.
  3. Bake chicken breast at 425 degrees for 15-25 min.
  4. Boil small pot of water. Cut broccoli into pieces and add to boiling water. Cook until tender. Drain and let cool.
  5. Dice onion, pepper, and garlic.
  6. Lightly grease a saute pan with remaining coconut oil.
  7. Place onions, pepper, and mushrooms in pan and cook on medium heat for a few minutes until onions are lightly brown.
  8. Take crust and cover evenly with 1/2 cup of marinara sauce. Add pesto to the center.
  9. Add veggies and chicken breast toppings
  10. Sprinkle cheese evenly and bake at 350 degrees for 20–30 min. until cheese is slightly melted.
  11. Allow to cool, enjoy!
Recipe makes 9-inch pizza, serves 1-2 people



Blueberry Pancake Recipe

Organic Blueberry Pancakes

Healthy breakfast trend. Thin gluten-free pancakes with banana, blueberries, goji berries, sesame, and chia seeds.


5 large eggs (egg whites only)
3 stevia packets
1/2 tbsp cinnamon
1 tbsp coconut oil
1/4 c. blueberries

  1. Crack eggs, remove yolks, and beat egg whites.
  2. Mix stevia, 1/2 tbsp cinnamon, and blueberries in a bowl with the egg whites.
  3. Coat small frying pan with coconut oil.
  4. Pour mixture into pan and cook on low for 2-4 minutes.
  5. Flip and cook for 1-3 minutes on the opposite side.
  6. Serve and enjoy!
Avocado Egg Salad Recipe

Avocado Egg Salad

Text needed here.

8 hard boiled eggs
Chef master egg shredder
1 avocado
Gluten free organic whole grain or brown rice tortilla


Place each hardboiled egg (boil eggs for 12-15 minutes, de-shell and cool) on the egg shredder and press to shred or slice into strips. Remove yolks and place into a bowl.
Cut up one whole organic avocado into small squares or strips and put into bowl.
Using a large spoon, mash and stir contents.
Sprinkle with paprika and salt (season as desired…go slow and taste before adding more).
Serve on top of a gluten free organic whole grain or brown rice tortilla, garnish chopped cilantro on top and one slice of tomato.


Gluten-Free Pumpkin Pancake Recipe

GF Pumpkin Pancakes

Healthy grain free and gluten free pumpkin pancakes with a kick of protein? Absolutely!
You can even add a side of organic, hormone free turkey bacon for added protein!

3 egg whites
1 whole egg
4 Heaping Tablespoons of almond meal
1/3 cup organic puréed pumpkin
1/2 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice
3-4 packets of stevia
*Turkey bacon optional


Mix all ingredients together in a bowl and best until smooth. Lightly grease frying pan or griddle – spoon in the batter into small, medium or large pancakes and cook on medium flame. Flip pancake after 1-2 minutes and cook on the other side until desired firmness.
*If adding turkey bacon – lightly grease another frying pan and lay strips of turkey bacon in pan, cook on medium high heat for 2 minutes on each side.
Top with fruit, honey or syrup and enjoy!


15-Minute Chili Recipe

15-Minute Chili

Homemade organic and gluten free chili in 15 minutes, yes it can be done!

Here’s what you will need:


All ingredients should be organic. Preferably cook the beans in bulk yourself and have them on hand to add to the chili. If this is not an option for you use organic precooked canned beans but make sure to wash them off thoroughly in a strainer.
1.5 lbs organic ground turkey
1 1/2 cups cooked organic black beans
1 1/2 cups cooked organic red kidney beans
1 1/2 tablespoons of Trader Joe’s Jalapeno hot sauce (or to desired heat)
1/4 red onion
1 zucchini
1/3 fresh jalapeño
1/2 teaspoon garlic powder
1/4 teaspoon pink Himalayan salt
26 oz. of organic marinara sauce
1 tablespoon of organic coconut oil or olive oil.
Grease frying pan with oil. Cook ground turkey. Chop and mix well as you cook the turkey meat over a medium to medium high flame.
Mix beans, hot sauce, salt, garlic powder and marinara sauce into a large pot. When turkey meat is done add meat to the mixture in the pot. Begin to cook on a medium to low flame.
Add the other 1/2 table spoon of oil to freeze the frying pan again. Chop onion and zucchini into small pieces. Slice 4-8 (depending on heat desired) thin slices of the fresh raw jalapeño and dice or chop into small pieces. Place all into the frying pan and cook on medium high flame until lightly browned.
Add cooked veggies and onions to the large pit and mix in. Cook on medium for 5-10 minutes and serve!


Ideal Life 360 is a Human Performance Transformation company, aimed at equipping you with the tools to live your most ideal life.  We provide various types of support to people who want to live an amazing life, including; ‘do it yourself’ courses, transformational programs, one-on-one coaching, and immersion retreat experiences.