Monday, June 26, 2017



How are you?

Whatcha got planned for this summer?? I have a lot of this planned.. my wonderful sister and her boy have a beautiful pool.. lucky me (wink wink)

LOTS of things happening around Potter Palace these days...
we were in Montana last weekend for our Nephew's College Graduation party.. what a great time with family!!

Then in July we have JOHN MAYER!!!!!!!!!!!!!!!!!!!!!
at the gorge! A great concert in a GORGEOUS location!!

last time, about 4 yrs ago we had a BLAST.. one of my best memories with my big sis!!! And this time around my honey bunny is coming along!

IN OTHER NEWS..........

GUESS who FINALLY enrolled in the Institute of Integrative Nutrition program? two thumbs pointing at myself   

YEP you guessed it.. MEEEEEE!!!!

I'm so excited for this awesome opportunity to add more to what I've already learned during my time wellness coaching these last couple yrs. I've taken a different direction that recently and I'm really digging on it!! keep an eye out for some more of my school happenings.. I will be blogging about my experiences with IIN.

Today I wanted to bring you a delicious recipe that I've had floating around for a while now. my sister actually introduced me to this one.. but I put my twist on it like I usually do.... and I was not disappointed!

Tarragon Turkey Burgers

these are so moist and delicious. I took the idea for the sautéed veggies from a fixate turkey meatloaf recipe.. sorry to say I didn't come up with that one on my own. 

what you'll need:

1lb ground turkey breast
1/2 cup grated and squeezed zucchini
1/2 cup finely chopped onion
1/2 cup finely chopped pepper (I used an orange pepper)
2-3 finely chopped cloves of garlic
1/2 tsp sea salt
1/2 tsp bl pepper
2 Tbls fresh tarragon or 2 tsp dried 
2 Tbls fresh dill or 2 tsp dried
2 Tbls fresh italian flat leaf parsley or 2 tsp dried
1/2 panko, bread crumbs, or roughly ground oats for gluten free option
juice from 1/2 fresh squeezed large lemon

sautée onions, pepper, zucchini, and garlic until soft and most of the moisture has cooked off, 
let cool,
once veggies are cooled, mix everything together
make 6 patties 
grill about 6 mins on ea side  

or make as a meatloaf
grease pan, add mixture, shape into a loaf
bake on 350 45-60 mins. checking about 1/2 way using a meat thermometer is the best way to get an accurate temp reading

with this recipe, I made 4 burgers and 1 small mini loaf pan of turkey loaf... it smells amazing with all those fresh herbs and tastes just as wonderful and fresh. 

let me know if you enjoy this delicious recipe!

Blessings coming atcha,


Monday, March 20, 2017


Hey Friends ~

I have been getting better about my yoga practice. I've started following Allie The Journey Junkie.
I found her when I was on youtube looking for videos for the yoga trapeze.
you can find her here

Also If you haven't heard of a yoga trapeze.. well, let me be the first to introduce you..

The yoga Trapeze

This little contraption is AWE. MAZE. ING!!!!!
I suffer from a couple disc issues so I JUMPED at the chance to try this thing out for a buck.. FOR REEEELS!!!

hanging in this for a couple mins makes my back feel great. plus you can use it as a TRX system, it has a similar handle system.

So That's how I found Allie. Her community on FB is AWESOME!!
it's a great tribe with great energy!
In fact I'm getting ready to start her body mind soul detox on April 1st!

A few pics from recent yoga sessions

I'm super stoked to be able to play around with inversions. I def need to gain more core and arm strength.. OKAY OKAY pretty much strength all over LOL... but I'm over coming fears and pushing comfort zones.. which is super exhilarating and freeing!!

My Crow is getting better and I'm able to hold it for longer now also

I want to add in more meditation and maybe some chanting! it's so crazy when I first started yoga it was to get a workout and be challenged.. now it's so much more than that.
It really helps my back issues and I feel more centered and calm. Also.. I'm more in tune with my body.

Do you have a yoga practice?
do you go to a studio or class?

I used to but now I enjoy doing it at home. and it's FREE!!


Monday, March 6, 2017

VITAMIX.... it's amazing!

HEY HEY you lovely people!

I hope all is well and you are living OUT LOUD!!!!

I have been wanting a vitamix for some time. I've made almond milk multiple times now and my little magic bullet is just not cutting it!!
last time I made almond milk I also tried using my french press to strain it and that was a BIG MISTAKE.. I read it on a blog, can't remember which now but this didn't work for me like it did for the blog author. LOL

what a mess.

so now I have a fancy powerful Vitamix.
mine doesn't have the dial just an on/off switch and a Low/Hi switch
and I also a dry container and blade with a cookbook as well. so it was a great deal. I got mine off QVC.

I've made Potato Chedder soup, which was amazing. silky and creamy and super easy bc Wendy's did half the prep for me. I went through the drive thru and got 2 plain baked potatoes for my soup and then just had to sauté some onions and garlic and then blend it up for 6 mins.. the vitamix ACTUALLY HEATS the soup as its blending it!!

we all thought that was pretty bitchin!!!

with the weather warming slightly and spring signs are starting to show.. I've been craving some good GREEN JUICE, so today I whizzed some up and it was easy peasy and delicious!!

This was refreshing, nourishing and delicious!!

I poured 1 cup of water into my vitamix and added
2 sm Persian cucumbers
1 green apple sliced
2 handfuls of kale
2 spears of pineapple
juice from 1/2 a lemon

I blended it for about a min starting on low and using my baton that came with my vitamix to help move the stuff around. once blended I poured it into a nut milk bag placed into some sort of juice vessel.

then I squeezed all the excess liquid out of the nut milk bag. I was delicious. I shared this with my sister but could have easily drank it all myself.

I'm excited to start juicing daily and playing around with different flavors..
planning on playing around with some...

Beets YUM
citrus fruits
celeriac (celery root)
carrots.. I love carrot juice!

I already know I will have a carrot, pineapple lime, orange concotion

and beets with kale, pineapple, lime & an apple is amazing.

I also want to do some research and make up some tumeric shots!

so stay tuned......

Tuesday, March 8, 2016

Chicken Enchilada stuffed peppers

Hey There
I don't know about you but one of my favorite things is cruising Pinterest and  looking for amazing food recipe ideas. It seems I just can never follow a recipe to a T. I'm always vering off and doing my own thang. Well this recipe is no exception. 

Chicken Enchilada Stuffed Peppers


These are so good even my daughter liked them. And the best part, LOW CARB!! 
When you're in the middle of your Hammer and Chisel program and you can only have 2 sevings of carbs a day, you get pretty creative on ways to save those carbs for the important stuff like wine LOL 

When I meal prep on Sunday's I usually throw 4-6 chx breasts into my crockpot. That chicken comes in handy during the week to make quick meals to keep my nutrition on track. This girls got GOALS YO!! 

Now to the recipe -
In a skillet....
2 cups shredded chicken breast 
1 chopped onion 
I can Rotel
1/2 bag organic frozen corn
1/2 bag frozen cauilrice (trader joes brand) you could use homemade too 
1 can beans of Choice rinsed, I used pinto beans
3 TBLS taco seasoning
1/2 - 3/4 Enchilada Sauce
4 peppers, whatever color you like, I like red, orange & yellow bc they are sweeter than green
1/2 cup shredded cheese

Add first 6 ingredients into skillet and heat until hot, add in taco seasoning and enchilada sauce
While chicken mixture is heating cut peppers in half and clean out seeds.
When filling mixture is warmed spoon filling into peppers, place peppers in pan sprayed with oil
Spoon a couple spoonfuls of enchilada sauce on top of each filled pepper and top of each with a sprinkle of cheese.

Top with foil and put in preheated 375 degree oven for 30 mins
after 30 mins take off foil and continue to Cook an additional 20 mins

Top with fresh cilantro and Serve with a yummy side of avocado, tomato salad
ENJOY & happy lifting! 

Sunday, February 14, 2016


Cheesy bbq kale chips 

So I love me a good kale chip and I LOVED the Trader Joes African Smoke Spice... Sadly they discontinued it a long time ago 
But today browsing one of my fave sites... Pinterest I came upon a copycat African Smoked Spice recipe

I was sad when I realized I would need the one ingredient I didn't have on hand, hickory smoked salt.. But low and behold when I swung by the store i realized they have this little specialty salt section AND SCORE!! Hickory smoke salt was just begging me to take him home, which i did. 

Now i would usually make these with ground cashews but not having those and having a limited budget until Friday I skipped that step

I made the spice mix then ripped my 1 bunch of kale off the stems into bite size pcs and washed it.  Then pre heated my oven to 200 
I put the kale into a big bowl and drizzled it with extra virgin olive oil then used about 4 tsp of spice mix then used a spatula  to coat the kale. Then i sprinkled about a Tbsp of nutritional yeast on it and used a spatula to coat the kale  

Sprayed my 2 sheet pans with coconut oil and made a single layer with room to move so air can circulate around them

Cooked for 30 mins then flipped   Turned temp up to 220 and cooked another 30 mins! 

Crunchy and delicious

Monday, February 8, 2016


Hey hey
Last week when I was munching on my cheesy BBQ kale chips I had an AWE.MAZE.ING idea!! 

P I Z Z A kale chips! 

2-3 TBSP Tomato paste
Pizza seasoning mix (below) 
1/2 cup nutritional yeast 

Seasoning mix: 
2 TBSP Itailan seasoning
1TBSP dried Basil 
1 1/2 tsp onion powder
1 tsp garlic powder
2 tsp oregano
1/8 tsp red chili flakes
1/2 tsp crushed fennel seeds

I used a couple tsps of water in the tomato paste to thin it out a bit and added in a couple TBSP of spice mix.. Then added in a couple handfuls of washed kale torn into pieces.
I used my hands to get the sauce in all the nooks and crannies, after all they are your best utensils! 

Then I sprayed my baking pan with some coconut oil and spread out the kale chips. You dont want them to be to close together. 

Then I sprinkled a good amount of nutrional yeast over the top of them before baking them in a 220 degree oven for 30 mins 
Then I flipped them, sprinkled more nutritional yeast on them and baked for another 30-40 mins until crispy. 

Makes sure to not overload them with sauce bc they seem to not get very crispy when that happens. 

These are so TASTY!! 
I hope you enjoy them as much as my son and I did!! 

Tuesday, December 29, 2015

Quinoa Pinto bean salad with Avocado Lime sauce

Hey Lovelies
As you may know I have a love affair with food and cooking!  
In the kitchen is where I feel most comfortable. My mother and grandmother instilled a sense of pride in cooking homemade food from scratch with love!! 

And they both blessed my sister and I with the cooking bug, mine didn't come until later in life but I'm happy to say I have also passed it on to my daughter who is now 17 and she makes a mean creamed eggs!! I got her a leather bound journal and she keeps all her favorite (usually family) recipes in there! 
Which makes my ❤️ shine! 
Jessica with her brother Corey 


AFTER ALL the holiday indulging my body was literally screaming at me to eat something green and fresh. As I LOVE anything Mexican that is my go to so last night I sat thinking about what ingredients I had on hand and what I could make that would satisfy my craving. 

Lucky for you I came up with this delicious fresh salad that tastes better the day after. Flavors need to sit together and marry if you will... 

What's in It and how did I make it I bet you are wondering?
If I would have sat down and thought out this recipe and had everything on hand it would have had a few per things like smoked paprika and cilantro BUT... I used what I had on hand and it turned out just fine. Feel free to add what you like and make it your own!! 

Because I FIRMLY believe SHARING IS CARING, I'm here to share the recipe with you! 
Quinoa & Pinto bean salad with Avocado lime sauce
2 cups cooked white quinoa
1 can drained and rinses pinto beans 
1 cup thawed frozen corn
1/2 finely chopped onion 
1 1/2 tsp chili powder
1 1/2 cumin powder
1/2 tsp coriander 
1/2 tsp oregano 
1 sm Clive garlic minced
Pinch sea salt
Pinch red pepper flakes 
Juice from half a lime 
Mix everything together set aside 

Avocado lime sauce 
1/4 jalapeño with or without seeds is up to you, I used seeds from one side 
1 avocado
Juice from half a lime
Pinch sea salt
Sm clove garlic
1/4 cup sour cream (I would have preferred to make this vegan but used what I had on hand) to make vegan use vegan sou cream or plain unsweetened coconut milk yogurt 
A little water to thin it out
Add everything into a magic bullet or blender ( I don't own a blender as a I LOVE my magic bullet and it never fails me for any job I have from making oat flour to my daily superfood shake) 
Add water to your desired consistency 

DONE!! Let me know how you like it and if any, substitutions you make

HAPPY EATING and keep a look out for my Ecookbook coming this summer to a PDF near you 😊