Organic Potato Wedges

Organic Potato Wedges Fresh Organic baked russet potato wedges anyone? 🙋🏼‍♀️😋 Fun recipe that will fuel the body without all the extra added fat or sodium you’d normal get from eating out. Enjoy this one. ⁣   Vegan & Paleo Friendly Prep Time 12 Minutes Cook Time 40 Minutes Total Time 52 Minutes Servings 4 […]

Paleo Strawberry Thumbprint Cookies

Paleo Strawberry Thumbprint Cookies If there is anything good that is coming out of this quarantine time is I am having a lot of time to bake. haha This yummy simple cookie recipe is vegan, keto, and paleo friendly.  Enjoy this great cookie recipe!  Prep Time 12 Minutes Cook Time 15 to 20 Minutes Total […]

Healthy Mexican Pizza

Mexican Pizza Needing a healthy Cinco De Mayo recipe that taste amazing? This Mexican pizza recipe is one of my all time favorites.  Give this pizza a try and let me know what you think. It will make the tummy happy. 🙂  Prep Time 10 Minutes Cook Time 30 Minutes   Total Time 40 Minutes […]

Mobility Exercises for Knee Tension

Mobility Exercises for Knee Tension Experiencing knee pain and tension is definitely no fun.  A lot of tension can come from tight muscles around the knee that are pulling on it.  Here are three mobility exercises you can do daily to improve your knees and experience less tension. You’ll need a foam roller for two […]

Apple Sauce Coffee Cake

Apple Sauce Coffee Cake Apple Sauce Coffee Cake for a morning treat makes the Soul happy!  This coffee cake is guilt free and sweetened with monk fruit sugar. It is sooo delicious. Enjoy treating yourself to some healthy coffee cake.  Prep Time 10 Minutes Cook Time 30 Minutes   Total Time 40 Minutes   Servings […]

Sweet Potato Muffins

Sweet Potato Muffins Gluten & Dairy Free Sweet Potato Muffins! Enjoy this time at home and cook up some yummy muffins for the family. Stay safe y’all. Much love  Prep Time 10 Minutes Cook Time 30 Minutes   Total Time 40 Minutes   Servings 12 Ingredients 1 (15 ounce) can sweet potato puree 3 eggs […]

Smoked Salmon Pesto Pizza

Smoked Salmon Pesto Pizza I absolutely love making a pizza that tastes gourmet and is still healthy at the same time. This recipe is one of my favorites to make on the weekends for my husband and I.  I typically get all my ingredients at Wholefoods or Sprouts grocery store. There you’ll find the cauliflower […]

Paleo Strawberry Chocolate Bars

Paleo Strawberry Chocolate Bars Paleo, vegan, gluten-free, easy to make and Keto friendly. This might top all the desserts I have made haha. Enjoy! ⁣ Prep Time 12 Minutes Cook Time 20 Minutes Total Time 32 Minutes Servings 8 Ingredients For the cookie crust and crumble top⁣3/4 cup sunflower butter⁣4 tbsp lakanto maple syrup⁣3 tbsp coconut […]

Healthier Nachos

Healthier Nachos Can’t go wrong with Nachos! I decided to make a healthy version of nachos. I topped them with my favorite homemade dairy free queso. Recipe in blog.  Enjoy this fun yummy appetizer recipe. Prep Time 12 Minutes Cook Time 18 Minutes Total Time 30 Minutes   Servings 4 Ingredients Blue corn tortilla chips […]

Paleo Smore’s Bars

Paleo Smore’s Bars If you are really wanting to treat yourself you have got to make these bars. They are ridiculous and insanely good. You will not regret eating these. Warning: May eat the whole batch in one night haha. Paleo, vegan, gluten-free, easy to make and Keto friendly. Prep Time 10 Minutes Cook Time […]

Paleo / Keto/ Vegan Queso

Paleo / Keto / Vegan Queso The best Paleo / Keto / Vegan friendly Queso you’ll ever have!!  One of the easiest recipes that everyone will love. You’ll never guess that it is made with cashews. This is a staple in our house. Prep Time 5 Minutes Cook Time 5 Minutes   Total Time 10 […]

Banana Tahini Bread

Banana Tahini Bread Can never go wrong with banana bread especially when you have ripe bananas in the house hold. A simple recipe that will make your belly happy in the mornings for breakfast or for a mid day snack. Enjoy this one!! Prep Time 12 Minutes Cook Time 30 to 40 Minutes   Total […]

Protein Puppy Chow

Protein Puppy Chow This recipe is always my to go to if there is a family, friend, or work gathering and you are in charge of bringing a dessert. Everyone will love this simple fun recipe. Plus there is protein so it has to be healthy.  Prep Time 5 Minutes Cook Time 12 Minutes Total […]

Sunflower Butter & Jelly Cookie Bars

Sunflower Butter & Jelly Cookie Bars These are probably my favorite dessert I have made by far. Warning: don’t be shock if you end up eating the whole pan of bars in one night. My husband and I are guilty of that. Lol Prep Time 12 Minutes Cook Time 30 Minutes   Total Time 42 […]

How Fascial Stretch Therapy Can Accelerate Your Fitness

How Fascial Stretch Therapy Can Accelerate Your Fitness Fascial Stretch Therapy, also know as FST, is an innovative system used by certified professionals that can help eliminate pain in the body, improve mobility, improve athletic performance and recovery, as well as restore impaired function for clients and patients. FST is done on a massage table […]

Buckwheat Banana Protein Pancakes

Buckwheat Banana Protein Pancakes My twin sister and I love to enjoy a good stack of pancakes.  One of our favorites is banana buckwheat pancakes. High in fiber, gluten free, dairy free and will make the belly happy! Enjoy!! 🙂 Prep Time 5 Minutes Cook Time 15 mins   Total Time 20 Minutes   Servings […]

Paleo / Vegan Tahini Cookies

Paleo & Vegan Tahini Cookies Looking for a yummy, soft, chewy cookie recipe? Then I have the recipe for you. Paleo & Vegan friendly tahini cookies. Half the batch is chocolate chip and the other half is white chocolate chip.  My favorite cookie recipe so far!!! Enjoy 🙂  Prep Time 15 Minutes Cook Time 7 […]

What it Means to Communicate Heartpathically

What it Means to Communicate Heartpathically Heartpathic /härtpəˈTHedik/ Noun Heartpathically /härtpəˈTHedik(ə)lē/ Adverb   Another way of communication that involves speaking heart to heart with others that doesn’t involve physical verbal communication. With communicating heartpathically, we are able to reach a higher vibration field, known as the quantum field or the 5th Dimension, that allows us to communicate […]

Sweet Potato Casserole

Sweet Potato Casserole This has been a staple for us over the Holidays. I should have shared this recipe sooner.  Better late than never. What I love about this recipe is that it helps curb the sweet tooth without all the added sugar & butter! Guilt free!!  Prep Time 10 Minutes Cook Time 25 to […]

Introduction of TK Stretching and All Things Fascia

Introduction of TK Stretching and All Things Fascia What is TK Stretching? What is Fascial Stretch Therapy? What is Fascia? Those reading may not know who we are or what FST is. Possibly never heard of Fascia. Never experienced FST or even heard of it. Fair enough, we didn’t either until it changed our life’s […]

Healthy Peanut Butter Brownies

Healthy Peanut Butter Brownies One of my favorite brands to buy is Simple Mills, when it comes to making desserts.  This recipe is a low calorie by using apple sauce instead of oil and egg whites instead of whole eggs.  The family & friends loved this dessert!  Warning: May eat the whole batch in one […]

Instant Pot Refried Pinto Beans

Instant Pot Refried Pinto Beans Super easy to make and taste amazing. High in protein and fiber.⁣ All you need is an instant pot, beans, jar of tomatillo salsa, and water.  Enjoy!      Prep Time 5 mins Cook Time 24 hrs 30 mins Total Time 24 hrs 35 mins Servings 12 Servings Ingredients Equipment:⁣ […]

Lower Body Stretch Series

Lower Body Stretch Series We want to share this lower body stretch series you can do in the comfort of your home. This is great to do in the mornings, pre or post workout, right before bed, or throughout the day to relieve tension. These stretches target our fascia tissue. By releasing the fascia tissue […]

Upper Body Home Stretching

Upper Body Home Stretching We want to share this upper body stretching routine you can do in the comfort of your home. This is great to do in the mornings, pre or post workout, right before bed, or throughout the day to relieve tension. These stretches are great to improve posture, releasing tension in the […]

Ultimate Oatmeal Bars

Ultimate Oatmeal Bars These bars are loaded with flavor, guilt free, and sweetened with monk fruit. Bottom layer is an oatmeal crust topped with jam and oatmeal crumble. Then drizzled with chocolate & peanut butter.   Can be made Keto & Vegan friendly as well. Omit the eggs for vegan and replace the oat flour with […]