Archive | August 2014

Letting Go of Our “Should’s”

It’s been awhile since I’ve wrote an actual blog POST. And it’s one of my new goals + intentions to do more of it. A lot of things have been happening for me and so many things I want to share with you! Personally, after completing school at the Institute for Integrative Nutrition to be a Certified Holistic Health Coach in April, I’ve been wrapped up in creating food-, fitness- and lifestyle-based coaching challenges and group sessions to help you find what healthy looks like for you — and to create a vibrant life that you’re excited to get up for, be in and that you LOVE. It’s my passion and I am so grateful to share it with you in any and every capacity, so thank you, from the bottom of my heart.

 Shape Magazine…SHOULDSAnd speaking of heart — this has been on mine lately: all the “SHOULD’S” that surround me + you and how those affect us on a daily basis [consciously or not]. See, whether we’re aware or not, we all have ideas or beliefs about who or what we “should be”; most of which revolve around the [non-existent] “perfect” version of those ideals. Be it the perfect mom/dad, husband/wife, boyfriend/girlfriend, son/daughter, friend, employee – insert any other label you can think of – we hold ourselves to these superman/woman standards that leave us chained to a less than authentic version of ourselves. We’re bombarded with the way we “should” look, work, think, act, eat and workout.

Ugh, I am SO tired of these. And here’s why you should join me in kissing all should’s goodbye:

The problem with all the afore mentioned “should’s” is that they are external. It’s also why they all fail to bring happiness to your life – and why you, perhaps, have failed at losing weight, keeping the weight off, struggle with having enough “time”, having sustainable energy or kicking “bad” habits. It’s why you feel you’ll never get “there” or can’t stay on “top” and perpetuates the nagging feelings of unhappiness. And I say unhappy because if you’re not content with the physical body that carries you, that negativity is both an impact to the happiness you can experience and a reflection of the inner peace and contentment brewing inside you on a daily basis.

You see, most of us have the warped perception of thinking that in gaining external things – like a perfect body, wealth, expensive objects, the right job, an intimate relationship or insert other – we will have freedom. Freedom from constant fatigue, the daily grind, financial burdens, being single, weight struggles or body issues; or free from the nagging feeling of always wanting “more”. We measure our self-worth by the things we own, the job we have, the money we make, where our kids go to school, our number of friends, the body we have and so on. But instead, the opposite is true.

And what we don’t realize is that by placing all are chips in the external, we’re going to continue to build weight on the outside because we’re carrying a growing hole on the inside – one we fill with food or try to punish away with exercise.

It is a vicious cycle that I am passionate about breaking. For example – unhappiness at home and in our personal lives or stress at work turns us to uplifting foods like alcohol, coffee and sweets. Lack of meaningful relationships in our lives [including one with ourselves] leaves us unfulfilled and hungry for connection, which we experience as an insatiable appetite for sweetness. And a lack of spiritual practice – the recognition of our place and purpose in the world, the “why” behind why we are here and what makes us who we are – leaves us feeling like something is constantly “off” or missing. By binding ourselves to everything we “should be”, instead of gaining freedom, we create the weight that holds us down.

Should Blog PostThat’s why I’m passionate about helping you fill yourself up from the inside, so that you don’t need to seek fulfillment from external factors like food, alcohol or material things. When your life is full from the inside, your need to consume dissipates and you exist in the inner peace that allows you to experience external factors without the chains of “need” or “have to”. Negative emotions of guilt, fear and worry are replaced with love, acceptance and the endless possibilities of inner freedom and vibrant health.

I want you to know that by dropping the should’s, you free yourself up to be the BEAUTIFUL, AMAZING person you were designed to be – unique in your physical build, personality and the purpose you were created to fulfill. You’re not supposed to fit a mold [physical or career- + personality-wise] because there is no one like you on this earth. No one. And that, my friend, is worth celebrating and embracing — every moment!

And so, I ask you – what “should’s” are present in your life? And how are these limiting beliefs holding you back from loving life + experiencing vibrant health? Let’s have a conversation! Comment below or feel free to shoot me a personal note:

Let your light shine! Sending MO love your way, xoxo – W

Banana Peanut Butter Cookies {GF + healthy}

Every once in awhile, I just want a cookie. But not one that makes me feel awful. I am of the belief that real-food goodness + satisfying sweet treats CAN be created with ease. However, more often than not, when searching for recipes, I never find just one that 100% completely satisfies my real-food requirements. So, in the end, I usually create my own — enter these delightful Banana Peanut Butter Cookies. Gluten-free and a healthy option for a sweet treat, might I add. Enjoy!

DRY Ingredients::
– 1+3/4 cup brown rice flour [you could also use almond flour – but sub out 2 Tbls. of the flour for coconut flour]
– 1/4 c.+ 2 Tbls.  ground flaxseed
– 1 tsp. baking soda
– Sprinkles of salt

WET Ingredients:
– 1 older banana
– 1/2 c. maple syrup
– 1/2 c. applesauce [I make my own – just boil an slightly chopped apple with enough water in bottom of pan to cover the bottom, then blend in a food processor]
– 2 tsp. pure organic vanilla extract
– 1 c. peanut butter

#1: Mix dry ingredients together in a separate bowl [not your electric mixing bowl].
#2: Mix wet ingredients together in the electric mixing bowl.
#3: Add dry to wet ingredients gradually to mix well.
#4: Add 1/2 cup oats {if you’re intolerant to gluten, be sure to use GF oats} and 1/2 c. 65%+ dark chocolate chips.
#5: Place a sheet of parchment paper down on a baking sheet and place cookie batter on top. Bake at 375 for 10-12 minutes or to desired doneness! Side Note: cookies can be shaped as desired — I just “dropped” them on the cookie sheet.

If you like this recipe — share the love with your friends + family! And if YOU have any recipe [an old family favorite, comfort food or one you saw/ate somewhere] that you’d like “health-ified”, send it to me {} and I’ll see what I can do!