The Importance of Self-Nuture

Center of Holistic Wellness in Sedro Woolley, WA

What is the importance of self-nuturing/healing?

I know a lot of people may struggle with this, especially parents, caregivers and healers. It’s their job to look after others. While it is good and natural to care for others, we have to put ourselves first. This may seem selfish, but trust me it’s not. If we don’t feel our best, how can we expect to make others feel that way? So in turn, it’s actually selfish NOT to care for ourselves first.


I try to lead by example. If I’m shining bright, I allow others to shine bright as well. Self-care and healing integrate nicely in my life because I’m passionate about it. It’s not a chore so it’s easy to do. First of all I would encourage others to find ways to make it fun. This way you’re more likely to do it. That’s what I work…

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Time To Get Honest…


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I want to get real with you for a minute and release some of the banter that’s been going on in my head the last few weeks. So thank you kindly for listening.

You see I’ve been feeling a little confused lately. While I’ve grown and changed a lot (for the better) in the last few years…I’ve been feeling a strong pull in a new direction just the last few months.

Towards what? I’m not entirely sure. All I know is that I’m spending time on self-reflection and doing what I’m really into. That’s been deepening my yoga, meditation, and spiritual practice. As well as exploring more into herbs, essentials oils, chakras and holistic healers. Some of it I’ve always been into and some are more new to me, but I’m taking more time to do those things and I’m loving it!


I was originally worried that those who have been following me from the beginning when I was more into lifting and posting lots of recipes wouldn’t understand what the hell I’m doing.

I’ve come to realize especially after my chat with Heather, that I just have to be me, do what makes me happy and live my truth. When you’re authentic you will attract like minded people to you.

Before I acknowledged this and let go a little bit, I had been feeling blocked and uninspired. Now that I’ve surrendered and am living my truth without caring what anyone else thinks I can flourish and let my creativity flow.

I guess I’ve shifted from where I started out with this blog as a health & fitness one, and have moved more towards total well-being.

Which yoga is obviously still fitness, it’s just different than what I had been doing in the past. It’s pretty much the only thing my body likes right now since my injury and that’s ok, because I’ve grown quite fond if it and I really appreciate the mind, body, soul connection now. I’m even considering doing my teacher training. One thing at a time for now though.

Anyway I just feel an awakening and things are starting to come together and make sense. I just have to be patient and allow the universe to do its job.

Thanks for listening and letting me open up.


Have you ever felt like this?

How do you get your creative juices flowing again when you’re feeling blocked?

{The Recipe Redux} Sponsored Contest~ Grilled Tuna with Spicy Avocado Mayo



  Avocados are delicious and great to add to your salads this time of year. I could honestly just eat with a fork sprinkled with a lil sea salt. They’re so good for you too! Rich in monounsaturated fat (a healthy fat) they’re also rich in fiber, potassium (more than twice the amount of a banana), Vitamin E, B-vitamins, and Folic acid. I love subbing avocado for mayo or oil in lots of different recipes. You replace saturated fat and hydrogenated oils with a healthy fat that is good for your body. Don’t be afraid of fats, just eat the right kind. Our bodies actually need fat to burn fat!

spicy avocado mayo

Grilled Tuna with Spicy Avocado Mayo

For the mayo:

1/2 a California avocado
1 tbsp. fresh lemon juice
1 tbsp. olive oil
1 tbsp. water
1/4 tsp. garlic powder
1/2 tsp. chili sauce or more if you like it extra spicy!

Put in a bowl and blend with an immersion blender.
Drizzle over grilled tuna.

For the tuna:

Cut tuna in slices on a diagonal, sprinkle with sea salt and sear in a pan sprayed with cocoanut oil on medium-high for 3 min on each side.
You want it to be a little pink in the middle. If you overcook it, it gets dry.

{Disclaimer: I received free samples of California Avocado mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Avocado and am eligible to win prizes associated with the contest. I was not compensated for my time.}

What’s the strangest way you’ve enjoyed avocados?

Check out some other unique ways to use the lovely avocado below!

The 4 Pillars of Fitness


Today I want to talk about the different aspects of fitness. There are so many types of exercises out there now, which is great ’cause it keeps it fresh and exciting to try new things. It’s important to switch up your routine at least every 3 months so your body doesn’t get used to doing the same thing all the time and plateau. Plus it would sure get boring doing the same thing every day for the rest of your life anyway right?! I’m always trying out new things, it’s fun! I really feel that working out should be fun, so if you aren’t having a good time while you’re doing it then maybe you should find something else. If you don’t enjoy it, you won’t stick with it, so you won’t get results and then you’ll get frustrated and give up! Has this happened to you?
Of all the many different workouts you could be doing, you should include all of the 4 pillars. You don’t need to be even in each one, and you can obviously favor one more than another, but to be truly fit you should dedicate a little time to improve in your weak areas.

So what are they?


Each one plays an important role in your overall health and fitness.


*this is my opinion from personal experience

I was talking with a friend one day and she said she thinks that exercise should be functional. That really struck me and has stayed with me. I truly believe that now. Let me give you some examples by telling you a little bit about what I have done and how I’ve experienced this.

Last year when I decided to get back in shape I was doing a lot of full body work outs. Working multiple muscle groups at one time with light – medium weights. This increases your metabolism, endurance and forces you to work your core. It worked really well for me. Then I wanted to take it up a notch so I started doing a little bit of cross fit and running. I noticed that the cross fit workouts were really giving me endurance and stamina for runs and when I went hiking.

After getting more intense with it though I decided it wasn’t for me with my line of work. Being a massage therapist, how am I supposed to make other people feel good when I’m extremely sore all the time? So I stopped. (No disrespect to cross fitters it just wasn’t practical for me. If it works for you, then great. More power to ya!) So I started doing a program called Chalean Extreme and I loved it. It focuses on teaching you to lift heavier working multiple muscle groups in one day, 3 days a week on non-consecutive days with HIIT (High Intensity Interval Training) workouts in between. This with some yoga added in a day or two is ideal. I got great results. I loved my new muscle and wanted to keep building more definition so after that program I moved on to one where I lifted 5 days a week, focusing on working one muscle group at a time going as heavy as you can go. This also worked great to give me that sculpted look I was going for, however there was little to no cardio. That’s pretty standard for body builders who are trying to put on muscle. Then I went for a hike on day and an easy one at that but I was dying! My lungs were on fire because I wasn’t used to doing cardio anymore. So that to me is not functional. I’m normally a great hiker and rarely need to take breaks, so this was no fun for me! I had to decided what was more important to me…looking fit but being out of shape? Or being in shape just without the ripped look? I mean what’s the point in having huge muscles if they don’t work properly?

On the other hand you could be doing tons of cardio and no strength training or flexibility work. Unless you plan on running all day everyday how is this functional? You need strength and flexibility for everyday life. Whether it’s bending down to tie your shoes, picking up kids, putting the groceries away, getting something down from over head. The workouts we do should prepare us to make things in daily life easier.

Then more recently I messed up my neck and shoulder so I wasn’t even able to anything but walk for 2+ weeks. (I’ll get into that another time) Anyway, I’m able to start toning again but still can’t lift. (Even 5 lbs. makes my neck shake. It’s a gross, scary feeling.) So I decided to do pilates and barre again. I used to love it and should’ve never stopped.  As I’m doing some of these core moves that used to be a cinch for me, they are a little more difficult now since I haven’t done that kind of focused movement in a long time. I’ll have to work my way back up again to a strong core and flexible hips. You need a strong core to protect your back. This can be another problem if you’re only lifting and not stretching enough or doing anything like yoga. You become so tight and stiff and lose flexibility which can lead to injury later. (Which is obviously what happened to me.)

So what’s my point after all this rambling? I’ve come to realize that if you don’t use it, you lose it. Don’t focus so much on only one area of fitness and neglect others. Create a balanced routine therefore creating a balanced body by incorporating strength training, cardio, flexibility and of course clean eating. Which I think goes without saying you can’t out exercise a bad diet! So make sure you’re eating right to really show all the hard work you’re doing. I’ve always liked working out but it wasn’t until I started eating right that I noticed results. I believe in the 80/20 rule: eat clean 80% of the time and indulge 20% of the time. I used to do 90/10 but I think it can get a little obsessive and doesn’t leave room to splurge, which can lead to guilt.
If you make a conscious effort to do this you will see results and experience true fitness and balance.

If you need help coming up with a plan, I’d be happy to help!

Do you feel like you’re balanced in all these areas?
What areas do you need to focus more on?
What’s favorite workout?

My 1st 5k! {WIAW #19}




Today’s link-up with Jenn is about my first 5k! I did a foam run with 2 of my friends from work. I had been wanting to one for awhile now so I’m glad I did it! It was a great one for my first time!

blueberry walnut oats

I started off my day like usual with some oatmeal. A perfect breakfast the day of a race. Gotta carb up right?

foam fest

Our before and after pics. We called ourselves mint chocolate after cause that’s what our mint shirts looked like with all the dirt!


When we finished we got a Mike’s Hard Shandy, which is a mix of lemonade and beer. It was alright.


They had a booth to take pics of everyone after they finished. I wish there were more photographers at all the obstacles though. There was one where we had to crawl in the mud under barbed wire (which I didn’t think was real until I got shocked in the ass!) So we were filthy and a pic to capture it would’ve been nice!

s'mores bites

We snacked on some of my S’mores bites when we finished before going to dinner.


Then we went to Chipotle for dinner, which was my first time eating there. I was quite excited cause I always see people from instagram eating there. It was perfect after a race too!

foam fest shirt

Here’s the shirt we got.


Of course I had to end my night with some fro-yo. Duh!

Have you ever done a 5k?

If so what was your favorite one?

Which ones do you want to do?

Feeling Free!


 I figured today’s post would be perfect to share for Katie’s for Marvelous In My Monday. It’s about realizing what you really want out of life and how to find ways actions to make that happen!

This past weekend I had a garage sale with my mom, sister & grandma. It felt really good to get rid stuff I didn’t really want or NEED anymore!
After attending Dani Johnson’s First Steps to Success seminar last month I really gained a new perspective! I came back inspired to pay off debt so I can put my money towards things I’ll actually enjoy and benefit from rather than just bills and paying off debt I  shouldn’t have had in the first place! I learned a system called The War on Debt to do that and so far I’ve paid off more than half my debt in just over a month. By the end of next month, if not sooner I should be debt free! 🙂

It seems to be that most people’s number one excuse for not being able to afford something that could help them, or to be able to do things they truly want to do is money. I know I have been one of them. Really though there is money all around us. We’re just spending it on the wrong things. Take a look around your house, one room at a time. Start with your kitchen. How many types of cereal do you need? How much food is in your pantry and freezer? Now I have stuff in bulk don’t get me wrong. But healthy stuff that won’t go bad like whole grain rices & pasta and frozen fruits & veggies in my freezer. I don’t a freezer full of eggos, toaster strudles and 3 different kinds of icecream. I also don’t have numerous different flavors of poptarts, cereal or chips. So, ok I did pretty good on the kitchen section. How about you?

Next go to your bathroom. Do you really need more than one thing of shampoo & conditioner? How about shower gel & lotions? Scrubs, cleansers, perfume? Now go to your bedroom, more specifically your closet. Eek. This is where I was guilty! Now I’ve always loved fashion, but as you go through different stages in your life your fashion sense changes. So why hang on to old clothes you don’t even wear anymore? They might still be cute and in style but if you don’t actually wear them then get rid of it! I’ve always taken clothes to consignment stores but I still had plenty in there I should’ve taken a long time ago. A good rule of thumb is…if you haven’t worn it in the last year you’re probably not gonna, so bye-bye! I found a lot more to get rid of then I originally thought! So I started by having an online closet sale, then whatever didn’t sell I put in the garage sale.

Moving on, I looked in my hall closets and the garage. I found games and movies to get rid of. Let’s face it. When was the last time I actually put in a movie to watch? Couldn’t tell ya! I rent new movies or see them on tv. So why even buy movies to have sitting and collecting dust? The board games I don’t think I’ve played since I was a teenager. Maybe you do watch movies and play games but I don’t so I’d rather make some extra cash and let someone else enjoy them. Maybe you have old books you don’t need anymore. Cause do most people really read a book more than once? Probably not. The only books I buy are cookbooks and personal development because they help me grow and I can refer back to them later. Novels however, why not just go to your local library? Or if you do buy them then sell on ebay when you’re done with them. Maybe you have old toys, baby clothes and furniture you don’t need anymore. People are always looking for that kind of stuff. A word of advice, if you’re having a baby look at garage sales, craigslist or ask friends for that. That kind of stuff is usually so gently used it looks brand new so why pay full price in the store?

The point is we all have many things around our house that we might not realize at first that we don’t actually need. So next time you say you don’t have money, or think I really wish I could afford to take that trip, take a look around on what you’re spending it on. Or what could you do without that you could sell and make money off. I don’t know about you, but I’d much rather be able to travel and experience what different places have to offer then piss all my money away on “STUFF” or excess food I don’t really NEED!

After the closet sale and the garage sale I made almost $300! There’s still a few clothes left so now I will take them to a consignment store and get some more money. If you’re wondering “Well what do I do with the rest of the stuff I don’t want that didn’t sell?” There are places that will come and pick it up for you like Bargains Galore in my area. Or you can take it to Goodwill or Value Village. Places like that you can donate it to. After this weekend I feel so relieved to not be attached to material things. I have more space in my house and garage. I’ve made money to put towards paying off the rest of my debt so after that, all the money that I would’ve been putting towards that I can save for traveling! 🙂

What could you get rid of?

Have you ever had a closet sale?

What would you rather spend your money on?

Vegan Nacho Cheese Dip/Sauce



  Ok, so I’ve made an Alfredo sauce with a cashew base before but never one like this. I had extra turkey & beans leftover from the night before and jicama I needed to use so I decided to make chili cheese fries. I made fries with the jicama, and would top it with the turkey/bean mixture but I wanted a good cheesy sauce without the guilt. So I decided to make a vegan sauce using the cashews similar to the Alfredo sauce but with a lil kick! I was very pleased with the outcome. It seriously tastes like freakin’ Dorito’s! You wouldn’t even know it wasn’t real cheese. Great for tricking your kids, spouse or picky friends and family members! 😉

nacho cheese dip

Vegan Nacho Cheese Dip/Sauce

1 cup cashews, soaked in water 2+ hrs. then drained
1 1/2 cups water
juice of 1 small lemon
1/4 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 1/2 tsp. sea salt
1 jalapeno, seeded and diced
1/4 cup nutritional yeast
Blend in a blender til smooth.

This makes a delicious dip for chips & veggies, a great sauce for pasta, burritos, you name it! I used it to go over my chili cheese fries the other night, pictured below.

chilli cheese fries

Have you ever made a sauce with cashews?
What’s your favorite kind of dip?

What I’m Lovin Lately {WIAW #18}


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Today for Jenn’s lovely link up I thought I would share my favorite things I’ve eaten lately. Btw did you all see her Dreamy Dark Chocolate Scones yesterday? OMG!

chocolate raspberry french toast
Raspberry & Chocolate are such a great pairing so why not top off my French toast with it? Btw have you joined in on #frenchtoastfriday yet?

fig n sun butter

My go to snack I’ve been craving lately is dried figs & sun butter or almond butter.

crab mango avocado salad

A yummy light n’ fresh salad with mango, avocado & fresh caught crab with a white wine vinaigrette. Perfect summer meal!

watermelon feta salad

Grilled chicken with a watermelon feta salad. I’ve had this salad recipe pinned for a long time and finally made it! It was easy and really tasty!

s'mores bites

I really could eat energy bites every day (not that I do) so I came up with a new flavor combo. S’mores anyone?

S’mores Bites

1 cup rolled oats
1/2 cup ground flax
2 tbsp. chia seeds
1/4 cup natural creamy peanut butter
1/4 cup rice mellow
1/4 cup raw honey
2 tbsp. cocoa powder
2 tbsp. enjoy life mini chocolate chips
2 whole erewhon graham crackers, crushed
Mix together in a bowl, roll into balls & refrigerate at least 1 hr. to firm up.
Keep refrigerated until ready to eat.

What’s your favorite kind of salad?
Any ideas what kind of bites I should make next time?

Mocha Almond Fudge {MMAZ #11}


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  Today’s ingredient for the Meatless Monday A-Z challenge is Instant Coffee. This worked out well for me because I was already planning on making these for Amanda at Run to the Finish’s FEED10 Bake Sale. So if you want to have these yummy treats at your door, head over to her page  tomorrow and place a bid. Not only will there be other tasty treats to bid on, but it’s for a great cause so join in!


If you aren’t the lucky enough to be the winner of these don’t worry, you can still make them at home!

mocha almond fudge 2

Mocha Almond Fudge
1 bag dark chocolate chips, melted
1/4 cup almond butter
1/2 tsp. almond extract
1 tsp. instant espresso powder
Stir until incorporated and pour into an 8×8 baking dish lined with parchment paper.
Top with a handful each of crushed almonds & crushed chocolate covered espresso beans.
Refrigerate at least 1 hr. to harden then cut into squares.

Don’t forget to check out what everyone else made with instant espresso powder over at Heather’s page!

What’s your favorite kind of fudge?
Do you have a good recipe using instant espresso powder?
Will you join the FEED10 Bake Sale tomorrow?

Beat the Heat {WIAW #17}


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Since we are in the middle of summer I thought I would share some treats to cool you off on a hot summer day! These are so easy to make with very few ingredients, so give it a try. Much better than some fatty sugary store bought popsicles and you’ll save $ too!

lavender popsicles 2
Lavender Popsicles
boil 2 cups water
then add: 1/4 cup raw honey
1 tbsp. full fat coconut milk
1/2 cup dried lavender
stir until dissolved, then remove from heat,
steep 15 min. and pour into popsicle molds.

coconut lime shakeo
Coconut Lime Shakeology

1 scoop vanilla shakeology
1/2 coconut milk
1/2 cup water
1/2 tsp. coconut extract
2 tbsp. lime juice
8 ice cubes
Blend  & enjoy! This was very refreshing!

watermelon sorbet

Watermelon Sorbet
In a food processor:
2 cups chopped frozen watermelon
1 tsp. honey
splash coconut water
Blend til smooth

pina colada soft serve 2

Pina Colada Soft Serve
In a food processor:
1/2 sliced frozen banana
1 cup frozen chopped pineapple
splash of coconut milk
1/2 tsp. coconut extract
Blend til smooth & top with coconut flakes!

rum raisin soft serve

Rum Raisin Soft Serve
In a food processor:
1 sliced frozen banana
splash almond milk
1/2 tsp. rum extract
Blend til smooth. Top w/raisins & walnuts.

Don’t forget to check out what everyone else has been noshing on at

What’s your favorite treat to cool off?
Do you have a yummy healthy popsicle recipe?

Have you tried banana ice cream yet?