OH, YEAAHH! *Healthy* Kool Aid!

Summer means increasing your water intake. I often liven up boring water; avoiding sugar filled sports drinks and artificial water flavor enhancers, with an herbal infused sun tea.

Today, I stopped by my local food co-op and picked up a loose leaf, fruit blend tea in bulk to try!

This one contains Red Raspberry Leaf, Hibiscus, Orange & Lemon Peel, Rose Hips, and Lemongrass.

I swear it takes me back to my youth – chugging a glass of Kool-Aid after running thru the sprinkler all day..


To Your Health!

~V

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My Mom Always Told Me to “Eat Your Vegetables.” sooo….

I wrapped them in Steak!

I’m always intimidated by those popular cooking videos on social media, but this weekend, I pulled one off!


In a Teriyaki marinated Flank steak, I wrapped sliced Red pepper, Zucchini, Red onion, Carrot, and Asparagus secured with toothpicks and grilled 

about 5-7 minutes each side, brushing on the leftover marinade for a glazed finish.

You can find the full recipe HERE.

To Your Health!

~V

Recipe: Summer Thirst Quencher *healthy!

This summer, why not quench your thirst with my recipe for an all natural, healthy, and homemade Electrolyte Drink?

It’s featured HERE on the Institute For Integrative Nutrition’s Alumni Recipe Blog. 

To Your Health!

~V

Winner, winner, vegetarian dinner 

This quick meal was a win/win of easy and healthy.

Brown rice (made in my rice cooker) topped with Black beans (I used Simple Truth Organic sold at Kroger) that I doctored up with Onion, Green pepper, Tomato, Pablano peppers, and Cilantro.

Served with sliced Avocado and Green onions adding a dash of Louisiana Hot Sauce.
To Your Health!

~V

🌮🌯 TACOS 🌯🌮

Did you just say, “Mmmm, Yes! Tacos!” ? 

When you think of tacos, do you think “junk food” ? As in that tacos are not ‘allowed’ , they’re not healthy…?

If so, you’d be wrong! Tacos, made with the right ingredients 

can be incredibly healthy and also a great way to add lots and lots of quality protein and vegetables.

I add variety by filling whole wheat tortillas with Black beans, Black or brown rice, Onion, Tomato, Avacado, Cucumber, Corn, Raddish, Peppers, and Cilantro for a tasty dinner.

I also like to make my own 

Garden Salsa with fresh ingredients from my garden – or whatever my neighbor kicks down from his 😉 
Pair it with a nutrient rich 

Pina Colada smoothie – Banana, Pineapple, Kale, Flaxseed and Coconut milk – and you never, ever have to sacrifice eating tacos again.

Happy Cinco De Mayo 

To Your Health!

~V

Travel Size Skin Care

When your travel size skincare has to be packed in the cooler!

I spent the weekend hiking in the Red River Gorge, KY and that’s right, I packed my skin care ‘product’ in the cooler; along with the lettuce, spinach,cucumber, carrot, radish, etc…

You see, awhile ago a friend turned me onto using pure aloe gel from the plant on my face in place of the costly anti-aging products on the shelves and counters commonly sold.

I’d have to write a whole other post about the chemicals and dyes in those! But, for now…I just want to encourage you to try replacing your skincare products with something natural, like Aloe.

*Bonus! I paid $1.62 for a large aloe leaf that’s lasted one month! Not only will your skin look and feel healthier, but so will your wallet 🙂
To Your Health!
~V

bal·ance 

bal·ance 

a condition in which different elements are equal or in the correct proportions.

I teach health and wellbeing using the concept of ‘Primary Food’ – *the food that feeds our soul as being our true path to health and wellbeing – how the Quality of our relationships, Career satisfaction, Daily movement & fitness, and Sense of spirituality; feeling connected to nature, community, etc.. truly effects our overall wellness.

That’s why I created my 1,2,3, Vitality – Three months to health, wellness, and vitality program.
In 6 sessions we will navigate the contradictory world of health and nutrition, giving you a clear plan for simple and do-able practices to support your wellbeing and healthy lifestyle. 

You can read the program details HERE

And, in the meantime, get daily inspiration on my Instagram page.
To Your Health!

~V

🌱💐 Hello Spring! A refreshing tea to welcome the Spring Equinox 💐🌱

The day of Spring Equinox is finally here!

Fitting that today, in the Midwest, it’s raining – we’re getting a cleanse…

The rain always makes me pause to reflect, slow down for a minute, and somehow tea always tastes better – like a special treat.

Being a tea addict, I have LOTS of various ‘flavors’ and I usually concoct my own combination blends.

Spring equinox, the rain..both were the inspiration for today’s settle in and sip some tea time.

I used 1 tea bag each of Yogi Tea’s ‘Soothing Rose Hibiscus’ and ‘Ginger’ brewed in 24oz of water.

All that I can end with is;

To Your Health!

~V

Spice brings new life to meals.

Experimenting with a variety of spices and vegetables can bring new (healthy) life to any meal.

I usually serve a chicken dish at least once a week – if not more. I’ve found using different seasoning, paired with the myriad rainbow of vegetables keeps dinners new and fresh. 

For example and currently roasting in my  oven; 

2 Chicken breasts seasoned (to taste) and seared in 

Salt & Pepper, 

Onion Powder, 

Paprika,

 and Cumin 

topped with sliced  

1 Onion, 

2-3 Garlic cloves

1 Tomato, 

and 1/2 a Poblano pepper.

Bake 350F for 30-45 minutes 

Serve with a big green salad.
To Your Health!

~V

Yoga, food, & gratitude…

After a nice, *challenging Progressive Vinyasa class at Community Yoga, I’m treating my body and my tastebuds to this flavor explosion Over Night Oats topped with Nectarines, Banana, & Blueberries.
In itself, practicing Yoga is one beneficial regime!

When complemented with the healthy food habits, it can really create wonders. In fact, eating the right food is an essential part of living a Yogic life.
To make Over Night Oats simply mix in an airtight glass jar;
1 cup Old Fashioned or Steel cut Oats
2 cups Almond/Soy/or Coconut Milk
2-3 TBS Chia seeds
*fruit and/or nuts(butter) of your choice like; banana, almond butter,natural peanut butter, strawberries, blueberries, peaches etc…
Mix well and refrigerated to liquid is absorbed (2-3 hrs or overnight) Then top with your favorite healthy toppings.
To Your Health!
~V
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