MEAL PLANS // STOCK YOUR PANTRY // KITCHEN GADGETS // SUPPLEMENTS & SUPERFOODS // COOKBOOKS // PERSONAL CARE // MOVIE NIGHT
Oh coconut oil, how I love you. If there is one thing I couldn’t live without, it’s coconut oil. From cooking to personal care, it does it all. Check out my blog explaining all the different ways I use it and why you need it in your pantry.
All salt is not created equal! Believe it or not, salt is not the enemy – especially Himalayan pink salt. Real, unstripped salt contains essential trace minerals that the body needs to function and maintain proper balance in the body. Himalayan pink salt is always stocked in my pantry and I even put some in my lemon water in the morning. I have no salt cravings because I give my body the minerals it needs first thing in the morning. You need this in your life!
Ingredients: Brown rice. Yep, that’s it! These thin rice cakes are a perfect snack that’s nutrient-dense and filling. I love adding nut butter and honey on top. Or even spreading some avocado with a dash of Himalayan pink salt. The rice cake is your oyster! Make it your own 🙂
Protein is essential for human function. Plant-based protein is even better because it is easier for the body to digest. I love this protein because hemp not only provides protein, but it also provides fiber and essential fatty acids. I love adding this powder to smoothies because with the protein and fiber content, it helps slow down the absorption of sugars into the bloodstream that are in the smoothie. There are 15g per 3 Tbsp. of this protein powder so sometimes I’ll just add 1 Tbsp. for a 5g boost! It’s flavorless so it can go in any smoothie you like.
I’m slightly obsessed with Lara Bars. They are the perfect, healthy snack. All of their bars are made with dried fruits and nuts. Most bars on the market are loaded with nasty ingredients like pro-inflammatory oils, added sugars, and “natural flavors” that nobody wants in their body! Lara bars have minimal ingredients and all the ingredients are real food! The best. And there is a wide range of different varieties so you never get bored eating the same flavor. I love these mini Lara Bars for a quick snack bite to give me some energy and fill that snack craving when I need a boost. The Cashew Cookie is my favorite, and it only has two ingredients: cashews and dates!
Liquid gold. That’s what this stuff is. I’ve discovered that anything can be fixed with coconut oil and/or apple cider vinegar. This vinegar is a cure-all, fix-all, everything-all! I use 1 Tablespoon in my morning lemon water to help with digestion. Most people who suffer from acid reflux symptoms actually have a stomach acid deficiency and the lack of digestion ability (reflux) is your body’s cry for help! Using this vinegar in your water will reduce acid reflux symptoms and help your body produce more hydrochloric acid, which is what it really needs to properly digest. I also use apple cider vinegar on my face as a toner to help reduce dark spots, acne scars, or pimples. It even works well to help soothe rashes like eczema or psoriasis. I have a bottle in my kitchen and a small bottle in my bathroom. You must use raw apple cider vinegar like this kind from Bragg’s to get all the health benefits. It’s something you can’t live without!
Nutritional yeast is one of my favorite ways to bring a “cheesy” flavor to food. It has as similar flavor to parmesan but it’s 100% vegan! Not only does it bring an amazing flavor to food, but it’s packed with protein and B vitamins. Sounds like a win win to me. Use it sprinkled over popcorn, on your favorite veggies, or mix it in soups. You can also make your own cheese sauce with it or use it to make my Creamy (Vegan) Spinach & Artichoke Dip!
One of my favorite smoothie boosts! Hemp seeds are full of healthy fats and protein to help combat fatigue and boost energy. You can add hemp seeds to smoothies, on top of salads, in oatmeal, or even to make your own hemp milk! I even mix it into my quinoa dishes for added nutrition.
If you struggle with fatigue, excess weight, constipation, or simply want more energy in your day to day life, chia seeds are for you! They absorb a ton of water, so when you eat them, they expand in your stomach and help you feel fuller longer. The fiber in them helps relieve constipation and they are also packed with protein and healthy fats to increase energy. Throw them in your smoothie, stir into oatmeal, or make a chia seed pudding!
You know all those recipes that call for ‘minced’ garlic? Well, this handy gadget is a life saver. Mince garlic, zest citrus, and it works great for fresh ginger, too! This is a must-have in every kitchen… I never cook without it!
A big cutting board is essential to efficient cooking. When I meal prep for myself and for my clients, a big cutting board is always on the counter so I can chop multiple things at once. I love this cutting board by OXO because it has grips on the bottom so it stays in place while you’re chopping. With a 14.5″ x 21″ working space, you can chop just about anything!
Food processors are definitely a must in a healthy kitchen. It’s great for making salsa, pesto, and homemade nut butters, among other things! I love making my Shredded Veggie Salad with this food processor!
Fresh lemon water is a part of my morning routine. I use this tool every single day; if not multiple times per day! Anytime I need lemon juice, this tool is a lifesaver. It catches any seeds so you don’t have to worry about seeds in your lemon juice. It’s easy, convenient and I love it!
There are no words to describe this blender except AMAZING. It pulverizes anything you put in it to make a perfectly smooth and delicious smoothie. I also use it to make pureed soups, homemade nut butters, and hummus! The Vitamix comes with a lifetime warranty, so although it’s an investment up front, you definitely get your money’s worth! I can’t imagine my life without a Vitamix. It’s the one small appliance every healthy kitchen must have!
Cans are dangerous! When a can is cut with a traditional can opener, the edges are sharp enough to slice through skin. I would know, a can sliced through 3 of my fingers and I had to get stitches it was so bad. This can opener leaves a smooth edge so there is no sharp aluminum that could cut your hands. It’s much safer for kids too!
I love this kitchen gadget! Making noodles out of vegetables is genius. I use this spiral slicer to make all kinds of different vegetable noodles for many of my clients as well as myself. It’s easy to use and easy to clean. I love making zucchini noodles and serving it with my Basil-Jalapeno Pesto. This is a must-have for a healthy kitchen!
The handy-dandy immersion blender. If you like pureed soups, this tool is your best friend. But not only that, you can use it to puree salsas, or even make a smoothie in a cup! It’s basically a handheld blender. And Cuisinart is the brand you want. Use this tool to make my Tomato & Roasted Red Pepper Soup!
A good knife is a MUST-HAVE for any healthy kitchen. When you’re slicing, dicing, chopping, and mincing, a high-quality knife will make your life so much easier. I can’t tell you how big of a difference it makes when I’m chopping with a good, sharp knife versus a cheap, dull knife. Did you know that dull knives are actually more dangerous? And you don’t need a huge collection of knives either. Having one good chef’s knife will do the trick. I highly recommend the Wustof brand of chef knives because they’re durable, sturdy, and have a great feel to them. An 8″ size is classic for a home kitchen. As a personal chef, I’ve tried TONS of knives. This is by far my favorite brand to work with.
Collagen is the only animal-based product I use as a superfood. The reason being is that it helps balance hormones because of the rich amino acid content. It increases the function of the thyroid, which helps reduce stress by balancing cortisol levels. Less stress = more energy! And having adequate amounts of protein is important for energy levels as well. I love this product because it will dissolve in any liquid and it’s tasteless! Add it to juice and smoothies, stir into oatmeal, boost sauces and dressings; the possibilities with this are endless.
If there’s one thing I know to be true, wheat grass powder boosts my energy like crazy! I add it to my smoothies almost every day. Aim for 1-2 Tablespoons in your smoothie daily, but start out small and work your way up if you’ve never used it before. Wheat grass has detoxifying properties to the body, so it’s best to ease your body into it.
Spirulina is one of the most nutrient-dense foods on the planet! It has a high-protein content and it’s a massive energy booster. Spirulina is a blue-green algae that is high in antioxidants with the power to detoxify the body and supply it with abundant energy. Spriulina will balance blood sugar levels which can help curb appetite and keep your body from the dreaded ‘energy crash’. I use spriulina powder multiple times per week. I add it to my smoothies or I make an energy drink using spirulina powder and orange juice. You can get the recipe for that here.
In order for your body to perform at its optimum level, you need adequate levels of minerals and trace minerals. These are a catalyst for many functions of the body. Over 90% of people have a mineral deficiency or imbalance. This can lead to cravings such as salt and sugar cravings. These mineral drops have become an essential part of my daily routine. I add 10 drops to my water to make sure I’m getting enough minerals to keep my body in balance.
Vitamin C is one of the essential supplements I always recommend for my clients. The antioxidants found in this supplement are important for the immune system and the health of tissues throughout the body. Many supplements are synthetic and made in a lab, but this specific supplement is whole foods based from camu camu berry, cherries, blueberries, and cranberries, among other things. Your body will recognize it much better than a synthetic vitamin C. Supplements aren’t effective unless your body absorbs it, and this Vitamin C great for absorption.
Whenever I feel like I’m getting sick, this is always my go-to. Filled with immune-boosting herbs, it kick-starts the immune system to go into high gear and rid the body of any bad bacteria or viruses. I notice an improvement right away. You can even have it daily for health maintenance or before you travel to boost the immune system and fight off anything that comes your way. 3 droppers full in 4 ounces of water does the trick for me!
Cacao is a superstar energy booster. With the highest concentration of magnesium of any dietary source on earth, cacao helps boost energy by optimizing the body’s use of oxygen. It helps increase mental focus and productivity, too. It’s important to use raw cacao to get the full benefit. You can add this raw cacao powder to smoothies, almond milk for a healthy hot cocoa, and yummy dessert recipes like my Vegan Chocolate Mousse. This brand of cacao powder is affordable and high quality. 2 teaspoons is enough to feel the health benefits! If you want a big energy boost and need a really productive day, go for 1 Tablespoon.
Elderberries are a powerhouse for the immune system. They are very high in Vitamin C which builds the immune system and combats viral infections. Black elderberry syrup is an easy way to incorporate theses powerful berries into your lifestyle. 1 teaspoon per day is an effective way to maintain your immune health and 2 teaspoons per day is important to kick up your immune system to combat any viruses in the body. Elderberry syrup is your body’s new best friend!
Maca powder is something I learned about in college and ever since then I’ve been hooked. It has adaptogenic properties, which means that it’s great for the endocrine system. Maca powder helps balance hormones, naturally increase energy, and manage stress levels in the body. I notice a subtle calming effect when I use maca powder on a regular basis. It’s awesome to add in smoothies or even in hot cocoa! Start out with ½ tsp. and you can increase it up to 1 tsp. daily.
This book is one of the first books I read that got me into nutrition. It changed my life – literally! It’s so educational and I wish everyone could read it!
Kimberly Snyder is a wealth of knowledge and her recipes are very healing for the body. She does a great job at makes the recipes really simple and do-able in your life. With mix of both raw and cooked recipes, there is something for everyone.
If you’re looking to add more fruits and veggies into your life without feeling like you’re eating rabbit food… this book is for you. Mckel Hill has delicious recipes that are full of nutrients that taste great too. And the photos in this book are amazing – there’s nothing I love more than food photography!
This book dramatically opens your eyes to the environmental impact your diet has on the planet. Animal agriculture is ruining the planet and humans aren’t helping. It’s a very educational and compelling read.
I LOVE this book! It had a major impact in why I fell in love with nutrition in the first place. Along with Kimberly Snyder, Natalia Rose is all about a plant-based, whole foods lifestyle. If you’re looking for a book to change your health, this is it.
Wheat Belly is a book that everyone should read no matter what. Even if you aren’t sensitive to gluten, wheat can negatively impact digestion on so many levels. The gut is at the center of your health, so why wouldn’t you want to take care of it? This book will teach you how wheat may be sabotaging your health goals.
As a Toxic Shock Syndrome survivor, this product is extremely important to me. If you aren’t familiar with Toxic Shock Syndrome, read about the illness here. Most tampons are loaded with bleaches, chemicals, perfumes, and other additives. Since a tampon goes into the body, the body absorbs those toxins and it can become fatal if they get in your blood stream. With 100% cotton tampons, you aren’t subjecting yourself to any of the toxins and can rest easy knowing the tampons you’re using are safe. This product can save your life!
I wash my face with this oil. The main reason your face produces oil is to protect it from drying out. When you wash your face with oil, your body doesn’t produce as much of it which results in less oily skin. Sounds weird right? Ever since I started washing my face with this, I’ve noticed my skin is WAY less oily. I use it at night to wash my face before bed. It’s great!
DIY face mask right here! I love Manuka honey for my skin. I use it in the morning and rub in onto dry skin, leave it on for 5 minutes, and then wash it off with warm water. It reduces puffiness and redness. You can also use it as a scrub by mixing a little salt with the honey and use like you would any regular face wash.
What you put on your body is just as important as what you put in your body. Skin is the body’s largest organ so what you put on it will absorb into the body. Many deodorants contain parabens and metals like aluminum that absorb into the skin. This can be dangerous because of all the lymph nodes found in and around the armpit. Deodorants with parabens and aluminum have been linked to breast cancer so this is an important product. It’s hard to find healthy deodorants that work, but after trying multiple different products, this one has been the best – Great ingredients and it works all day!
If you use your phone, computer, or watch TV before bed, you need these glasses. Blue-light that is emitted through these devices throws off your body’s biological clock. It messes with the natural circadian rhythm that promotes restful sleep at night. Ever since I’ve started using these glasses I can fall asleep faster and I can tell I experience deeper sleep as well. At night, wear these glasses when you are using your phone, computer, or watching TV. Your sleep depends on it!
Once I realized how many chemicals are in shampoo and conditioner, I knew I had to switch to something better. This shampoo and conditioner by Acure leaves my hair feeling voluminous, light, and soft. I feel good about what I’m washing my hair with when I use these products. They smell great, too!
A trampoline workout, also known as “rebounding”, has many health benefits — in particular for your lymphatic system. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. When you jump, leaving the surface of the trampoline causes the lymphatic valves to open. The increased G-force that occurs when you land again causes a surge of lymphatic drainage, which improves circulation and helps to detoxify your entire system. Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing greater white blood cell activity.
I love to bounce on my trampoline first thing in the morning when I wake up. It gets my system going and allows my lymphatic system to get moving right away! And bonus, this particular trampoline is super affordable.
We are increasingly surrounded by technology that emits radiation in the form of WiFi routers, Bluetooth transmitters, laptops, cell phones, and more. These blankets are intended for pregnant women to use over their bellies to protect the development of the fetus. However, it’s important for everyone to protect their body – men included! When I have my laptop directly on my lap you better believe my Belly Armour blanket is right underneath! I also use it if I am sitting down using my cell phone in my lap. It’s great way to limit the amount of radiation exposure on a daily basis. And the blankets are soft and super cute, too!
I totally love this product. Tongue scrapers are a must-have for dental health. It removes bacteria from the tongue and in turn, makes your breath fresher. But not only that, it improves your taste buds! I use this tool religiously every morning. First it’s oil pulling, then I brush my teeth, and do tongue scraping after that. Even though I brush my tongue with a toothbrush, I still see gunk getting removed with the tongue scraper. And when I’m finished, my mouth feels SO clean. It’s super easy to use. All you have to do is gently hold both of the handles and scrape from the back of your tongue to the front and out of your mouth. Do this over the sink! Be gentle with it, don’t scrape your tongue too hard. I know you’ll love this product as much as I do.
I’m going to warn you with this one… it’s a bit graphic. However, it really opens up your eyes to the food industry and how it’s all about money instead of health. It’s definitely a must watch to educate yourself about the food you’re eating and the process it goes through before it ends up on your plate.
This is such a fun movie! It embodies the reason why I love cooking. Even though it’s a Disney movie, it’s fun for adults too!
This documentary is about the power of a plant-based diet. It discusses how many of the major diseases and ailments that people face are brought about by too much meat and dairy, as well as processed foods. It’s one of my favorite documentaries!
This documentary really makes you think about what you’re putting in your body. I watched it two times in 24 hours because it’s that good!
This is a super fun movie about pursuing your dreams rather than working for someone else’s. Your life is what you make it!
This documentary will really make you re-think all your “stuff”. It was life-changing for me.